Healthy Mind
Need to Talk?
Feeling overwhelmed, anxious, or lonely?
Remember, you don’t have to face difficult emotions alone. Reach out to these places for help and support:
Black Country
Mental Health Helpline
- Phone: 0800 008 6516 (24/7 Helpline)
- If you’re in Sandwell or Wolverhampton, call 0345 646 0827 and press 1. For Dudley or Walsall, press 2.
- Operated by specialist mental health staff offering advice, support, and appropriate referrals.
Papyrus
Hopeline 247
- Call: 0800 068 4141 | Text: 07860039967 | Email: pat@papyrus-uk.org
- Available 24/7, including weekends and holidays.
- Specifically for individuals under 35 experiencing thoughts of suicide or those concerned about a young person.
Samaritans
- Call: 116 123
Kaleidoscope-
Shout 85258
- A free, confidential 24/7 text messaging service.
- Text ‘TeamKPG’ to 85258.
Remember
There is help available, and reaching out is a sign of strength. You are not alone.
Better Mental Health and Wellbeing – Local Services and Activities for Adults
Better mental health for all is one of our priorities. As part of our commitment to this, we have funded a range of activities and services for adults living in Sandwell. These projects will change over time to meet all of the needs of people living in Sandwell. Here you will find an overview of these activities and services.
Emergency contact
Need to talk? Call- 0800 008 6516
Physical activity and mental health
Proud Baggies
Football training sessions and tournaments for the LGBTQ+ community. All level of ability welcome.
Oldbury United FC
Oldbury United FC’s Emotional Wellbeing and Education Scholarship supports young people aged 12 – 25 years from the Black, Black British, African and Caribbean community through a variety of weekly sessions at Portway Lifestyle Centre.
Email admin@oldburyunited.co.uk or visit their webite using the link below:
Changes
Changes programme to support health and wellbeing of parents to guide you through your parenting journey.
Activities for specific communities
Tough enough to care
Provides mental health support for friend. It offers free advice and support for men living or working in Sandwell.
Groundwork
Cook Together Eat together – cooking, socialising, and healthy eating project for the over 55’s to meet and connect with new people and improve mental health and wellbeing.
Kaleidoscope Plus Group: Carers Project
Socialising with other carers, wellbeing activities, support, advice & guidance for carers in a range of community venues.
Options for life
Holistic Yoga and Creative Therapies project supporting individuals with learning disabilities, autism and PMLD. Providing yoga, art and creativity workshops, physical activity, and movement to address and support mental health and wellbeing.
Sandwell Visually Impaired: (Support, Empowerment and Experience)
Project to support people who are blind or have a visual impairment providing support including befriending, advocacy and group support sessions. A safe place to talk, listen and build confidence. Shared experiences and specialist information on mental & physical health and how to access support.
SDCA
Positive Deaf- community provision for people who are deaf or with hearing impairment. Support, advice, guidance and information from a Wellbeing Coach and opportunities to meet others and take part in activities to improve health and wellbeing at a Wellbeing Sign Cafe.
Get in touch by calling 07885 913225 or emailing info@sdca.co.uk
Crossroads Caring for Carers
weekly peer support group for carers within the LGBTQ+ community.
Friar Park Millennium Centre
weekly peer support network for the LGBTQ+ community. Weekly activities include social, sports, crafts, chat and peer support and signposting.
Birmingham LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Holloway Circus in Birmingham.
Wolverhampton LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Pride House in Wolverhampton.
Beat it
Relax & Chat project supporting people with a disability or long-term health condition. Sound Relaxation sessions take place in community venues, to provide relief from everyday stress and self-help activities to help participants to manage anxiety and unhelpful thoughts.
Parents and carers and their families
Changes Antenatal
Changes programme to support health and wellbeing of parents to guide you through your parenting journey.
Parents and Families
Range of free activities for families with babies, toddlers or pre-school children including Splash and Chat, Zumbini and Diddi Dance.
Proud Baggies
Football training sessions and tournaments for the LGBTQ+ community. All level of ability welcome.
Peer Support
Crossroads Caring for Carers
weekly peer support group for carers within the LGBTQ+ community.
Friar Park Millennium Centre
weekly peer support network for the LGBTQ+ community. Weekly activities include social, sports, crafts, chat and peer support and signposting.
Wolverhampton LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Pride House in Wolverhampton.
Learn more about your own or your loved one’s mental health
Kaleidoscope Plus Group Training Courses
The Hub offers support to you personally or if you are concerned about a family member or friend.
The Recovery College
The Recovery College offers a range of online and face to face courses to learn about health and wellbeing. The courses aim to increase your knowledge and skills to look after yourself or a loved one.
Free Online Suicide Prevention Training
Zero Suicide Alliance (ZSA) offer a range of FREE online training courses to teach you the skills and confidence to have a potentially life-saving conversation with someone you are worried about. ZSA training is also available in British Sign Language (BSL).
One-to-One support:
Bearwood Community Hub
A Listening Ear – Free coaching service to off load in a confidential environment and learn coping mechanisms. This project will also signpost to other support provisions which are available.
Birmingham LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Holloway Circus in Birmingham.
Wolverhampton LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Pride House in Wolverhampton.
Free Online Suicide Prevention Training
Zero Suicide Alliance (ZSA) offer a range of FREE online training courses to teach you the skills and confidence to have a potentially life-saving conversation with someone you are worried about. ZSA training is also available in British Sign Language (BSL).
Better Mental Health and Wellbeing – Local Services and Activities for Children and Young People
There are many services and projects in Sandwell to help the emotional health of children and young people. We use the i-Thrive model to show how kids can get different support as their needs change. Many children do well with help from friends, family, teachers, and others, but sometimes they need extra help. Watch the video and look at the diagram below to learn more about i-Thrive in Sandwell and how it can help you and your family.
- Just Youth: The Just Youth website is an online information hub for all children and young people in Sandwell. It is the go to place for children and young people to find something to do, someone to talk to and somewhere to go. Designed in collaboration with young people, the website provides:
- Advice, guidance and sign posting on a wide range of topics
- Finding someone to talk to if they have an issue
- Finding something to do in their local area
- Having their voice heard through a youth forum or group
- And much more!
- Sandwell Family Hubs: For other local projects and organisations who can support your health and wellbeing.
A directory of services and projects that can support children, young people and their families in Sandwell.
You can also search the online version of this directory under the ‘Mental Health Services Directory’ tab.
Wellbeing Booklet
Shape have created this useful Wellbeing Booklet based on the 5 Ways to Wellbeing to support children and young people to thrive.
Suicide Prevention
If you need to talk to someone urgently about your mental health, or you’re concerned about a family member, call NHS 111 and select option 2 to be placed in direct contact with a mental health professional in your area. The number is free to call from a landline or mobile, even if you have no credit left.
Crisis Support
For immediate support, please contact:
Black Country Healthcare Foundation Trust 24/7 Helpline: 0800 0086 516
If there is any immediate risk to life, contact the emergency services by calling 999.
Black Country Support
After Suicide Support
Provided by Rethink Mental Health, this service offers:
- 1-1 person-centred emotional and practical support
- 1-1 bereavement counselling
- Bereavement peer support groups
Opening Hours:
Monday – Friday: 10 am – 6 pm (Evening appointments available)
Saturday – Sunday: Appointments can be pre-arranged
Contact:
Samaritans
- Call: 116 123
Kaleidoscope – Shout 85258
A free, confidential 24/7 text messaging service:
- Text ‘TeamKPG’ to 85258
Black Country
Mental Health Helpline
For immediate advice and support:
- Call: 0800 008 6516 (24/7 Helpline)
- If in Sandwell or Wolverhampton, call 0345 646 0827, press 1. For Dudley or Walsall, press 2.
Papyrus Hopeline 24/7
For children and young people under 35 experiencing thoughts of suicide:
- Call: 0800 068 4141
- Text: 07860039967
- Email:pat@papyrus-uk.org
Kaleidoscope Sanctuary Hub
A free, confidential 24/7 text messaging service:
- Webpage: Sanctuary Hub
- Visit: Hope House, 321 High Street, West Bromwich, B70 8LU
- Call: 0121 565 5605
- Text: TeamKPG to 85258
Opening Hours:
Monday – Friday: 6 pm – 11 pm | Saturday & Sunday: 12 (noon) – 11 pm
Free Suicide Prevention Training in Sandwell
Sandwell offers free Suicide Prevention Training by PAPYRUS for those working and volunteering in the six towns. To secure your place, scan the QR code or email englandnorth@papyrus-uk.org.
Scan the QR code
Remember
Remember, help is available, and you are not alone.
Healthy Sleep
Sleep is not just for resting; it is very important for your health and well-being. Knowing why good sleep matters and its benefits is key to staying healthy.
Why Sleep Matters
Promotes Growth
- Essential for physical and mental development.
- Helps release the growth hormone.
Eliminates Toxins
- Supports the brain’s detoxification process.
- Aids in removing waste products from the body.
Healing and Repair
- Repairs and give energy to the heart and blood vessels.
- Important to restore various bodily functions.
Boosts Immune System
- Strengthens the immune system to keep you well.
- Makes it easier for your body to fight infections.
Recommended Sleep Duration
- Adults should aim for 7-9 hours of sleep per night.
- Each persons’ needs are different, so make sure you know what suits you.
Specific Benefits of Quality Sleep
- Strengthens the immune system to fend off illnesses.
- Reduces susceptibility to illnesses.
- Promotes Mental Well-being
- Enhances cognitive functions and emotional resilience.
- Means you are more likely to live longer.
Knowing why good sleep is important and recognising when you are not getting enough sleep is the first step to better health. Add healthy sleep habits to your routine to enjoy the many benefits of good sleep.
Building a Healthy Sleep Routine
A consistent sleep routine is the cornerstone of a good night’s sleep. Establishing healthy habits contributes to overall well-being and ensures you wake up feeling refreshed and energised.
Maintain a Consistent Sleep Schedule
- Sleep and Wake Time: Go to bed and wake up at the same time daily.
- Consistent Duration: Aim for a consistent amount of sleep each night.
Napping Guidelines
- Avoid Prolonged Naps: If needed, limit naps to 20-30 minutes.
Keep a Sleep Diary
- Document your sleep patterns to identify trends and areas for improvement.
Exposure to Natural Light:
- Get outside in the morning to boost your natural light exposure.
Healthy Lifestyle for Better Sleep
Diet
- Maintain a well-balanced diet for overall health.
Limit Alcohol and Smoking
- Reduce alcohol intake and avoid smoking.
Regular Exercise
- Engage in regular exercise, but avoid intense workouts close to bedtime.
Winding Down Before Bed
Relaxing Activities
- Engage in relaxing activities like yoga, meditation, or reading an hour before bed.
Warm Bath
- Take a warm bath to achieve an ideal sleep-inducing temperature.
Avoid Going to Bed Hungry or Full
- Don’t go to bed thirsty, hungry, or overly full.
Watch Your Beverage Intake
- Avoid caffeinated and sugary drinks 5-6 hours before bedtime.
- Herbal tea before bed is a good choice.
Limit Screen Time
- Minimise screen time at least an hour before bed to promote relaxation.
Creating a Sleep Sanctuary
Optimal Sleep Environment
- Ensure your bedroom is cool, dark, and quiet.
- Consider using earplugs, eye masks, and blackout blinds if needed.
Comfortable Bedding
- Invest in a comfortable mattress and pillows.
Dealing with Sleep Struggles
Addressing Insomnia
- Don’t stay in bed if unable to sleep for more than 15 minutes.
- Engage in relaxing activities like reading or gentle yoga.
Managing Worries
- Write down worries on paper before bedtime to clear your mind.
Building a sleep routine takes time, but the benefits are worth the effort. Prioritise your sleep hygiene to ensure a restful night and improved overall well-being. If sleep difficulties persist, consider consulting with a healthcare professional for personalised advice.
When to see a doctor
While occasional sleep disturbances are normal, persistent poor sleep may indicate an underlying medical condition. Knowing when to seek help from a doctor is crucial for addressing potential issues. If you experience any of the following signs or symptoms, it’s advisable to consult your GP:
Signs of Potential Sleep Disorders
Lack of Energy Despite Sufficient Sleep
- Persistent fatigue even after getting an adequate amount of sleep.
Common Medical Conditions Linked to Poor Sleep:
Iron Deficiency Anaemia, B12, or Folate Deficiency
- Nutrient deficiencies that can impact sleep.
Physically Enacting Dreams
- Acting out dreams physically during sleep.
Excessive Sleepiness During Activities
- Falling asleep during conversations or meals.
Collapsing During Strong Emotions
- Experiencing physical collapse during laughter or intense emotions.
Disruptive Snoring
- Family members regularly disturbed by loud snoring.
Sleepwalking
- Signs of sleepwalking or other unusual behaviours during sleep.
Hypothyroidism
- An underactive thyroid affecting overall metabolism.
Sleep Apnoea
- Breathing disruptions during sleep.
Coeliac Disease
- An autoimmune condition affecting the digestive system.
Chronic Fatigue Syndrome
- Persistent, unexplained fatigue.
Diabetes
- Can disrupt sleep patterns.
Restless Leg Syndrome
- Uncomfortable sensations in the legs, often relieved by movement.
Weight-Related Issues
- Both overweight and underweight conditions can impact sleep.
Cancer Treatments
- Various cancer treatments may affect sleep.
If you suspect an underlying medical condition, your doctor may conduct blood tests or provide a questionnaire to assess your sleep patterns. Seeking medical advice is essential to identify and address potential issues early on.
Remember, quality sleep is a vital component of overall health, and addressing sleep difficulties promptly can lead to improved wellbeing.
Sleep tips for new parents
Sleep When Your Baby Sleeps
- Babies sleep frequently during the day; take advantage of their naps to rest. A power nap, even for 20 minutes, can be rejuvenating.
Share Night-time Responsibilities
- If possible, take turns with your partner for night-time duties. This can include diaper changes and comforting the baby, allowing both parents to get some uninterrupted sleep
Ask for Support
- Don’t hesitate to seek help from family and friends. Accept offers of assistance, whether it’s watching the baby while you rest or helping with household chores.
Sleep Hygiene for Parents
- Practice good sleep hygiene, including avoiding screens an hour before bed, creating a relaxing sleep environment, avoiding caffeine before bedtime, establishing a wind-down routine, and sticking to a sleep schedule.
Create a Sleep-Conducive Environment for Your Baby
- Swaddling, white noise machines, and a dark bedroom can contribute to longer stretches of baby sleep.
Help Your Baby Develop Good Sleep Habits
- Allow your baby to learn to fall asleep independently. Resist picking them up immediately if they fuss, giving them a chance to self-soothe.
Look After Your Health
- Maintain a balanced diet and engage in regular exercise. Avoid exercising right before bedtime. Relaxation techniques can help manage stress.
Remember Sleep Patterns Change
- Understand that the period of frequent night-time waking won’t last forever. By 3 months, babies start sleeping for longer stretches, and by 6 months, they can sleep up to 9-12 hours at night.
Seek Professional Help if Needed
- If you suspect a sleep problem or experience persistent tiredness, talk to your GP or health visitor. Signs of postnatal depression, such as difficulty sleeping even when the baby is asleep or constant fatigue, should be addressed promptly.
Remember
Taking care of yourself is crucial for effective parenting. Prioritise your well-being, and don’t hesitate to seek assistance when needed. For further information and support,
Sleep, women and hormones
Hormones play a crucial role in various aspects of women’s health, including sleep patterns. Understanding the hormonal changes during different life stages can help address sleep challenges that women may experience.
Menstruation
- Progesterone Fluctuations: Just before menstruation, a dip in progesterone can lead to typical PMS symptoms, including difficulty falling asleep.
- Polycystic Ovary Syndrome (PCOS): Women with irregular periods due to PCOS may experience hormone-related sleep difficulties. Regular exercise and lifestyle adjustments can help manage symptoms.
Tip: Exercise before your period, avoid caffeine and nicotine, and consult your GP for potential solutions, such as birth control pills.
Pregnancy
- Hormonal Changes: Throughout pregnancy, varying levels of oestrogen and progesterone can impact sleep. High oestrogen levels in the first trimester may cause increased drowsiness.
Tip: Elevate your head while sleeping to alleviate pregnancy-related reflux and snoring.
Menopause
- Fluctuating Hormones: Hormonal fluctuations during menopause can lead to symptoms like hot flashes and night sweats, impacting sleep. Lower progesterone levels may contribute to irritability.
- Sleep Apnea: Older women may be more prone to developing sleep apnoea post-menopause due to reduced hormone levels.
Tip: Consult your GP about hormone replacement therapy (HRT) for menopausal symptoms. Manage hot flashes with lifestyle changes and consider mindfulness and breathing exercises.
As with all sleep concerns, establishing a good sleep routine and maintaining proper sleep hygiene are crucial. If you’re facing persistent sleep issues, consider incorporating the recommended tips for better sleep. It’s important to consult your healthcare provider for personalised advice tailored to your specific situation.
Accessing support
Recognise the impact of external factors, such as stress, on sleep is crucial for overall wellbeing. If you find that stressors in your life are affecting your sleep, consider the following steps:
Seeking Mental Health Guidance
- Healthy Sandwell: Offers mental health guidance and support. Don’t hesitate to reach out if you’re facing challenges related to stress or other issues.
Mindfulness and Cognitive Behavioural Therapy (CBT)
- Interventions for Behaviour Change: Mindfulness and CBT can be effective in changing behaviours related to sleep.
- Stress Management: CBT is particularly useful for managing stress and worries that impact sleep.
Sleep Station and NHS Services
- CBT for Insomnia: Sleep Station is a service offering CBT for insomnia. A GP referral is needed to access this service on the NHS.
- More Tips: Additional tips for better sleep can be found on the NHS website and through The Sleep Charity.
Consulting Your GP
- If sleep problems persist despite trying various tips, consider consulting your GP.
- Medical Evaluation: Your GP may conduct blood tests to rule out underlying medical problems contributing to poor sleep.
- Referral to Sleep Clinics: If necessary, your GP can refer you to sleep clinics for further evaluation.
Black Country Mental Health Helpline
- Available Support: If you experience feelings of loneliness or anxiety during the night, the Black Country mental health helpline is available 24/7 at 0800 008 6516.
Remember
Seeking help is an important step towards improving your sleep and overall mental wellbeing. Don’t hesitate to reach out to the available resources and professionals for help that suits you.
Stress
At Healthy Sandwell, we understand the significant impact that stress can have on your overall well-being. Stress management is a key component of maintaining a healthy and balanced life. This page is designed to provide you with valuable insights, practical tips, and resources to empower you in your journey towards stress reduction.
Understanding Stress
Stress is a natural response to life’s challenges, and it affects everyone at some point. However, chronic stress can have negative effects on your physical and mental health. Recognising the signs and understanding the sources of stress are essential steps in effectively managing it.
Signs of Stress
Physical Symptoms
- Headaches
- Muscle tension
- Fatigue
- Sleep disturbances
Emotional Signs
- Irritability
- Anxiety
- Mood swings
- Feeling overwhelmed
Identifying Stressors
Understanding the specific factors contributing to your stress is crucial. Common stressors include work pressures, financial concerns, relationship issues, and major life changes. Identifying these triggers is the first step towards creating a targeted stress management plan.
Practical Tips for Stress
Management
Mindfulness and Relaxation Techniques:
Incorporate practices such as deep breathing, meditation, and yoga into your daily routine.
Time
Management
Prioritize tasks and set realistic goals to avoid feeling overwhelmed.
Healthy Lifestyle
Choices
Maintain a balanced diet, engage in regular physical activity, and ensure adequate sleep.
Social
Support
Share your feelings with trusted friends or family members. A strong support network can provide valuable perspectives and assistance.
Seek Professional
Help
If stress becomes overwhelming, consider seeking help from a mental health professional. Therapy and counselling can provide effective tools for managing stress.
Healthy Lifestyle
Choices
Maintain a balanced diet, engage in regular physical activity, and ensure adequate sleep.
Resources for
Additional Support
Black Country Mental Health Helpline:
Available 24/7 at 0800 008 6516 for immediate support and
guidance.
Healthy Sandwell:
Access mental health guidance and resources to support your overall well-being.
The Sleep Charity:
Additional tips for better sleep and overall well-being.
Remember
You have the power to take control of your wellbeing. By implementing practical strategies and accessing available resources, you can effectively manage stress and enhance your overall quality of life. Explore the links and information provided to embark on your journey towards a healthier, stress-free lifestyle. Your well-being matters, and we are here to support you every step of the way.
Understanding Addiction
At Healthy Sandwell, we understand the intricate relationship between mental health and addictive behaviours. This page is designed to provide insights, guidance, and resources to empower individuals in understanding, addressing, and overcoming addictive patterns while prioritising mental
well-being.
Addictive behaviours often arise from many different factors. Recognising the connection between addiction and mental health is crucial for developing effective strategies for recovery.
Common Addictive Behaviours
Substance Abuse
- Alcohol
- Prescription Medications
- Illicit Drugs
Behavioural Addictions
- Gambling
- Internet and Gaming
- Compulsive Shopping
The Link Between Addiction and Mental Health
Addiction and mental health often go hand in hand. Individuals may turn to substances or behaviours as a way to cope with underlying mental health issues such as anxiety, depression, or trauma. Conversely, addictive behaviours can contribute to the development or exacerbation of mental health challenges.
Signs and Symptoms
Understanding the signs of addictive behaviours and their impact on mental health is the first step towards seeking help. Common indicators include:
- Changes in mood or behaviour
- Neglect of responsibilities
- Social withdrawal
- Failed attempts to quit or cut back
Taking Steps Towards Recovery
Seek Professional Help:
A mental health professional can provide personalized assessment and treatment plans, addressing both addiction and mental health concerns.
Holistic Approaches:
Incorporating holistic approaches such as mindfulness, meditation, and exercise can contribute to overall well-being.
Support Groups
Joining support groups can provide a sense of community and shared experiences, fostering a supportive environment for recovery.
Resources for Support
Black Country Mental Health Helpline
Reach out for immediate support and guidance, available 24/7 at 0800 008 6516.
Healthy Sandwell
Access mental health resources and guidance for a comprehensive approach to wellbeing.
Check out our pages on:
Breaking the Cycle
Recovery from addictive behaviours is a journey, and seeking help is a courageous first step. By understanding the the link between addiction and mental health and accessing available resources, individuals can embark on a path towards healing, resilience, and lasting recovery. Remember, you are not alone, and support is available. Start your journey towards a healthier, more balanced life today.
Internet Addiction
We recognize the importance of fostering a healthy relationship with technology. This page is designed to provide insights, practical tips, and resources to help individuals understand and manage internet addiction for overall wellbeing.
Understanding Internet Addiction
Internet addiction, or problematic internet use, refers to excessive or compulsive use of the internet that interferes with daily life. It can manifest in various forms, including:
Social Media Addiction
- Excessive time spent on social media platforms, impacting real-life relationships and activities.
Online Gaming Addiction
- Compulsive gaming that interferes with work, school, or social obligations.
Cybersex Addiction
- Excessive engagement in online sexual activities, impacting personal relationships.
Information Overload
- Constantly seeking and consuming online information to the detriment of other responsibilities.
Signs and Symptoms
Excessive time spent on social media platforms, impacting real-life relationships and activities.
Loss of Control
- Inability to control the amount of time spent online.
Neglect of Responsibilities
- Decline in work or academic performance due to excessive internet use.
Escapism
- Using the internet as a way to escape from real-life problems or emotions.
Withdrawal Symptoms
- Irritability, anxiety, or restlessness when unable to access the internet.
Impact on Mental Health
Internet addiction can have significant implications for mental health, contributing to:
Anxiety and Depression
- Excessive online activity can exacerbate or contribute to mental health challenges.
Social Isolation
- Reduced face-to-face interactions may lead to feelings of loneliness.
Sleep Disturbances
- Excessive screen time, especially before bedtime, can disrupt sleep patterns.
Tips for Managing Internet Addiction
Set Boundaries
Establish specific times for internet use and create designated tech-free zones in your home.
Digital Detox
Periodically disconnect from the internet to recharge and focus on offline activities.
Seek Support
Talk to friends, family, or a mental health professional about your concerns and seek support.
Time Management
Use productivity tools to manage time spent online and set limits on certain activities.
Resources for Support
Black Country Mental Health Helpline:
Access immediate support and guidance, available 24/7 at 0800 008 6516.
Internet and Technology Addicts Anonymous
Offer free online meetings for people who are struggling with their social media and/ or internet usage. They are all online (via zoom) meetings so people can access virtually and meetings are available in a range of languages!
Empowering Digital Wellbeing
Balancing the benefits of the internet with mindful usage is essential for overall wellbeing. By recognizing the signs of internet addiction, setting boundaries, and accessing available resources, individuals can foster a healthier and more balanced relationship with technology. Remember, you have the power to take control and create a digital environment that enhances, rather than hinders, your life.
5 Ways to Wellbeing
Wellbeing is not just a goal; it’s something we work on every day by feeling good and doing well. Sandwell’s 5 Ways to Wellbeing gives easy tips for daily activities that make us feel happier and more fulfilled.
Connect
Building and maintaining strong connections with others is essential for wellbeing. Social interactions can provide support, reduce stress and contribute to a sense of belonging.
Be Active
Physical activity is not only good for the body but also for the mind. Find enjoyable ways to stay active and incorporate movement into your daily routine.
Take Notice
Being mindful and paying attention to the present moment can enhance wellbeing. Take notice of your surroundings, thoughts and feelings.
Keep Learning
Continuous learning contributes to personal growth and development. Whether it’s gaining new skills or knowledge, learning is a key aspect of wellbeing.
Give
Acts of kindness and generosity not only benefit others but also enhance your own wellbeing. Find opportunities to give back to your community and make a positive impact.
Click on each of the 5 ways to find practical tips and guidance on incorporating them into your daily life. Remember, small actions can lead to significant improvements in your well-being.
Connect
- Spend time with family and friends
- Make new friends
- Use different ways to communicate
- Join a club, hobby or interest group
Be Active
- Go for a walk or run
- Cycle, dance or just play
- Go to the park
- Try a new activity
Take Notice
- Take some deep breaths and focus on what you are thinking.
- Think about your strengths and reflect on the positives.
- Take time to be still and become aware of your surroundings.
- Try some mindfulness activities.
Keep Learning
- Set yourself a goal.
- Learn something new.
- Read for fun.
- Research something you’re interested in.
Give
- Say thank you to someone who has done something for you.
- Ask friends, family or colleagues how they are and really listen to their answer.
- Offer to help someone you know with a DIY or work project.
- Volunteer in your local community such as at a school, care home or hospital.
LGBTQ+ Health – Coming out
Telling someone about your gender or sexuality doesn’t only happen once. You could ‘come out’ to lots of different people at different times. Or you might not want to come out to anyone. There’s no right or wrong time to come out to someone about your sexuality or gender identity. Only you can say when the right time to come out is and how you come out is your choice.
Remember, discovering your identity is a journey. You can choose the labels that feel right to you at this moment. But, they can also change as you become more comfortable with who you are.
If you decide to come out to someone, you might worry about
- How they’ll react
- Whether they’ll understand and support you
- Them telling anyone else
- Discrimination or bullying
Here’s some things to think about before you come out:
- Who you trust to tell
- When to have the conversation
- Whether to tell someone face-to-face, over the phone or in a letter or message
- How to stay safe and take care of yourself if someone has a negative reaction
- What you’d like to say
- If you want to tell one person or more
Coming out is something to feel proud of. But it can also be difficult to know what to do next. If you’re confused or worried after coming out, try:
- Talking about it with someone you trust. This could be a friend, family member or a mental health professional.
- Giving it time. Even if someone doesn’t know how to react at first, they might still be able to support you later.
- Distracting yourself. Doing something you enjoy or keeping yourself busy can help you to feel less anxious.
- Celebrating. You’ve done a brave and brilliant thing! You could celebrate with other people or spend some time by yourself. Do whatever makes you feel happy and comfortable.
What happens if you’re not accepted?
A lack of acceptance after you’ve come out to someone can make you feel isolated or scared. Especially if they are homophobic, transphobic or it’s against their beliefs. You might worry about whether you’ve made the right decision and are not sure what to do next. It’s important to remember:
How to keep safe
It’s never okay for someone to hurt you because of your sexuality or gender identity. If you’re worried about your safety now or in the future, it’s important to get help. In an emergency you should always phone 999.
If you need to, make a safety plan. This is a list of important numbers, people and places to go if anything goes wrong. Having a safety plan can help if you’re worried about what will happen after you come out.
Make sure your safety plan is somewhere you can find it. Writing it on paper can help to make sure you’ve got it if your phone battery runs out or you can’t take your phone. Write down:
Important numbers to ring if something goes wrong
Places you can go if you’re feeling unsafe, and information on how to get there
Things to take with you if you need to leave quickly, make sure you include things like a phone charger.
Supporting Someone Who Has Come Out:
It’s important to try and support someone when they come out. It can be a daunting and scary thing to do. Although it may be hard to accept, the person you care about will be much happier when they can be themselves.
Remember, every situation is different, but here are a few tips that may help you
- Take it seriously. It’s a positive thing that they can place their trust in you and want to be honest with you.
- Give yourself some time to think things through.
- Think about their feelings.
- Be aware of your own values and judgements.
- Ask questions and find out if they need anything from you.
- Let them educate you: ask questions, be curious. You can even do your own research!
- Keep talking to them. They might not open-up fully at first but in time they may want to confide in you.
- Try to avoid saying phrases like “It’s a phase” or overly questioning if they are “sure” that they are LGBTQ+. Dismissing or disrespecting their feelings could push them away at a difficult time.
- Avoid reacting with confrontation or anger. Try to relax, it should become normal to be able to talk about this – and anything else.
- Their identity isn’t everything they are. They’re still the same person.
- Thank your friend for having the courage to tell you.
- Don’t judge your friend. If you have beliefs about LGBTQ+ communities, keep them to yourself for now. There will be plenty of time in the future for you to think and talk about your beliefs.
- Respect your friend’s privacy. Allow them to share what they want, when and how they want to.
- Be ready to include your friend in more of your plans. They may have lost the support of other friends and family. Your time and friendship will be even more precious to them.
- Do what you have always done together. Your friend probably feels like coming out will change everything in their life. It can be frightening for them. Don’t change any plans you’ve already made!
If you’re an LGBTQ+ parent, or the parent of an LGBTQ+ child, then you can also get support from your local Family Hub. Find out more about Sandwell Family Hubs here.
Gender Dysphoria
Gender dysphoria is a sense of unease that a person may have because their biological sex doesn’t match their gender identity.
This sense of unease may be so intense it can lead to depression and anxiety and have a harmful impact on daily life.
Signs of Gender Dysphoria
People with gender dysphoria may change their appearance, behaviour or interests to express their chosen identity.
They may also show signs of discomfort or distress, including:
- Low self-esteem
- Becoming withdrawn or socially isolated
- Depression or anxiety
- Taking unnecessary risks
- Neglecting themselves
Treatment for Gender Dysphoria- Children and Young People
If your child is under 18 and may have gender dysphoria, they would have been referred to the Gender Identity Development Service (GIDS).
GIDS are no longer accepting referrals. The NHS is building new services for children and young people with gender dysphoria.
You can find out more about this by visiting:
Treatment for Gender Dysphoria- Adults
Adults who may have gender dysphoria are referred to a gender dysphoria clinic (GDC).
You can find your nearest NHS gender dysphoria clinic by visiting:
GDCs have a team of healthcare professionals, who offer ongoing support. Including:
Adults who may have gender dysphoria are referred to a gender dysphoria clinic (GDC).
- Psychological support, such as counselling
- Cross-sex hormone therapy
- Speech and language therapy (voice therapy)
For some people, support and advice from the clinic are all they need. Others will need more extensive treatment. Surgery and hormone therapy are optional. You can live as your chosen identity without them.
Hormone Therapy for Adults
The aim of hormone therapy is to make you more comfortable with yourself. The hormones usually need to be taken for the rest of your life, even if you have surgery. The decision to have hormone therapy is a discussion between you and your clinic team.
It can take several months for hormone therapy to be effective, which can be frustrating. It’s also important to remember what it cannot change, such as your height or how wide or narrow your shoulders are.
The effectiveness of hormone therapy is also limited by factors unique to the individual, such as genetic factors. These cannot be overcome by something like adjusting the dose.
Risks of Hormone Therapy
There is some uncertainty about the risks of long-term cross-sex hormone treatment. The clinic will discuss these with you and the importance of having regular blood tests with your GP to track the effects of hormone treatment.
The most common risks or side effects include:
- Blood clots
- Gallstones
- Weight gain
- Acne
- Dyslipidaemia (abnormal levels of fat in the blood)
- Elevated liver enzymes
- Polycythaemia (high concentration of red blood cells)
- Hair loss or balding (androgenic alopecia)
There are other risks if you’re taking hormones bought over the internet or from unregulated sources. It’s strongly recommended you avoid these.
Long-term cross-sex hormone treatment may also lead, eventually, to infertility. This will happen even if treatment is stopped.
The GP can help you with advice about gamete storage. This is the harvesting and storing of eggs or sperm for your future use.
Gamete storage is sometimes available on the NHS. It is not provided by the gender dysphoria clinic.
Read more about fertility preservation by visiting:
Surgery for Adults
Some people may decide to have surgery to permanently alter body parts associated with their biological sex.
Based on the recommendations of doctors at the gender dysphoria clinic, you will be referred to a surgeon outside the clinic who is an expert in this type of surgery.
You can find out the types of surgeries available to trans men and women on the NHS website:
It’s important to note some surgeries are not available through the NHS.
As with all surgical procedures there can be complications. Your surgeon should discuss the risks and limitations of surgery with you before you consent to the procedure.
Life after Transitioning
After treatment, your health needs are the same as anyone else’s with a few exceptions:
- You’ll need lifelong monitoring of your hormone levels by your G.
- You’ll still need contraception if you are sexually active and have not yet had any gender surgery.
- You’ll need to let your optician and dentist know if you’re on hormone therapy as this may affect your treatment.
- You may not be called for screening tests if you’ve changed your name on medical records. Ask your GP to notify you screenings that are relevant to your biological sex.
Find out more about screening for trans and non-binary people by visiting:
How to get Help and Support
You may have to wait some time for a referral for an assessment at a gender dysphoria clinic. But, there are things you can do to help.
For children and young people:
If your child or teenager needs help, ask your GP to refer them to the local Children and Young People’s Mental Health Service (CYPMHS). CYPMHS may be able to offer psychological support while they wait for their first appointment at the GIDS.
Their school or college may be able to offer support as well.
For adults
While you’re waiting for your first appointment at a GDC, or waiting for treatment, there are several things you can do.
If you are struggling with your mental health, speak to your GP about getting support and treatment. We also have some tips for managing your feelings of gender dysphoria here.
- Quit smoking if you smoke. Smoking can increase the risks of side effects of hormone treatment and surgery.
Get advice on stopping smoking by visiting our Stop Smoking page.
- Lose weight if you are overweight. Certain risks from cross-sex hormones are increased if you are overweight.
You can find support for this on our Healthy Weight page.
- Do not self-medicate with hormones. You do not know what you’re being sold, and you could harm yourself without regular monitoring.
- Use contraception if you are sexually active. Ask your GP or sexual health service for contraceptive methods to suit your needs.
Find out more about your local sexual health services on our Sexual Health page.
Live in your preferred gender (social transitioning)
For some, this is an important part of managing gender dysphoria at home, work and socially.
You would need to do this before you can have gender surgery. Gender dysphoria clinics need to know the changes you want to make will improve your life and be sustainable over time.
As part of social transitioning, most gender dysphoria clinics recommend you change your name by deed poll. You can do this for free and then use it to change your name on your passport and other personal documents, at your bank, work and at the GP surgery.
Once the GP has a copy of your deed poll, they should contact Primary Care Support England to change your name on medical records and issue you with a new NHS number.
Non-binary identities are not officially recognised, but the GP can make a note of your chosen name and preferred pronouns.
Tips on Managing your Gender Dysphoria
Managing your feelings of gender dysphoria can be hard. Especially while you are waiting for an appointment with a Gender Dysphoria Clinic.
Here are some tips to support you and help your mental wellbeing:
- Express your feelings in a notebook or blog, or express how you feel through an art, craft or music project.
- Talk to someone who understands. Talk to a supportive friend or find an online trans community you feel connection with. If you have a counsellor or therapist you feel safe talking with about your gender dysphoria, make time to bring this up
With them.
- Find/use items that help you express your gender and makes you feel more confident in yourself.
- Affirm your identity. Do small or big things. Whether it’s re-styling your hair, or emailing your teachers or employers to tell them your preferred name and pronouns.
- Make plans, research, or take small steps towards your long-term transition goals.
- Tell yourself, out loud, that your body does not define your gender.
- Take a moment to point out a few positive things you love about your body more generally. Things you are great at, or things you like about yourself.
- Remember to be easy on yourself and on your personal image.
- Take time to explore what feels right for you when it comes to your identity and expressing yourself.
- Focus on the five ways to wellbeing. Connect with people, be active, take notice, keep learning and give back.
- Avoid spaces or people that will bring you down.
- Escape – to your favourite playlist, game, or show, or a long luxurious bath or shower.
- Practice self-care! Wear comfy clothes, eat your favourite meal, and switch off from social media. Schedule it in if you have to!
- Connect with nature – go for a walk outside, do some gardening, watch the birds, trees or stars, care for an animal, wade in a river or ocean, bask in the sunshine.
- Take time out or stay busy – whichever works best for you at the time.
Safe Binding and Packing
Binding and packing are two of the many things you can do to make your physical appearance align with your chosen gender identity.
What is Binding?
Using a binder to reduce the apparent size of breasts and give the appearance of a flatter chest. The effects of binding only last whilst wearing the binder. Binders are a tight, elastic type of underwear that compresses the chest into a different shape. This flattens breast tissue, making it less visible.
How do I stay safe while binding?
It’s important to note that the health risks of binding are almost entirely unstudied and unknown. It is also associated with many health problems.
Use of a binder is almost always accompanied by some undesirable symptoms. The most common ones are:
- Back, chest or shoulder pain
- Overheating
- Shortness of breath,
- Itching
- Bad posture
Rarer but more serious effects of binder use include:
- Scarring
- Swelling
- Rib fractures
- Respiratory infections.
Here are some things you can do that may reduce the risk
- Make sure your binder is the right size. There are lots of guides to help you measure your chest and find the right binder for you.
- Avoid binding for more than eight hours in a day
- Never sleep in your binder
- Take rest days where you do not bind as much as you can
If you start to feel pain, especially chest pain, take off your binder. If you suspect something is wrong, see a doctor as soon as possible.
Only use binders from reputable brands. Ask others if you’re unsure if a brand is reputable or not. It’s also important to do your own research on what sort of binder is right for your body.
The full risks and consequences are currently unknown. This is because there have been few medical studies about it. Before deciding to use a binder, think about whether the benefits outweigh the risks.
What should I be aware of?
What should I be aware of?
Long-term binding for several years can affect skin elasticity. This can increase the risk of complications if you wish to surgically remove your breasts with an operation.
Are there other options?
Safer but less effective alternatives to binding are wearing a sports bra or multiple layers of clothing to hide your chest shape.
Surgery which permanently remove breasts also eliminates the need to bind.
How do I bind?
The safest way to bind is to use a binder.
You can get different styles of binders depending on where you get them from and your needs:
- Full length binders are in a tank top style. The compression is mainly in the chest area but there is some in the stomach area too.
- Tri top binders are in a crop top style. The compression is in the chest area and the stomach area is left free.
How do I put on my binder?
There are two main methods to put on a binder:
- Pulling it over the head, like a sports bra
- Turning it inside out, stepping into it and pulling it up over your hips
Which of these is the best method for you will depend on the shape of your body and the type of binder you have. If your binder came with any instructions, these might tell you the best method.
You may need to adjust binder once it is on to get the flattest look possible. Make sure that the resulting fit is comfortable enough for you to wear it and avoid stretching or creasing your skin.
What is Packing?
Wearing padding or an object (‘packer’) in the crotch to create a bulge. This is a temporary technique that works while the packer/padding is being worn. Some ‘prosthetic’ packers are designed to continue working when clothing is removed.
How do I stay safe?
If you are using a packer as part of sex, be aware that it may transfer sexually transmitted diseases from one partner to another. You may want to use a condom over the packer or sterilise the packer between uses. Remember that only packers made from silicone can be sterilised.
How do I pack?
You may need something to hold the packer in place:
- Tight/sports underwear: wearing tight underwear or multiple layers of underwear can often be enough to hold the packer in place.
- Packer pouches: these are fabric pouches with Velcro on one side that attach to the inside of your underwear
- Packer harnesses/straps: a strap that goes around your hips which attaches to the packer to hold it in place.
- Boxer harnesses: boxer shorts with a built in ring or pouch that the packer fits in to hold it in place.
- Professional alteration can add a built-in packer pouch to many types of underwear
- DIY options: such as modifying an existing pair of underwear by stitching in a pocket
What kinds are there?
There are many different kinds of packers are available, including:
- DIY packers
Using home made packers such as rolled up socks, or condoms filled with hair gel or “gak”.
- Packers with built in STP
These packers are designed with a built in funnel and tube that allows you to urinate out of them while standing (“standing to pee”). You can also buy devices to do this which are not used for packing, normally called STP devices.
- Packers with built in STP
These attach to your body using surgical glue so that they stay in place even when underwear is removed.
- packers designed for use in penetrative sex.
These packers contain a bendable rod, or which can be inflated.
Are there other options?
If you find that you are still unhappy when packing, there are the more risky and permanent surgical options of phalloplasty or metoidioplasty.
Local Support Services
- LGBTQ+ Peer network
- Weekly sessions, Friar Park Millennium Centre, Wednesbury WS10 0JS
- Social activities, sports, crafts, chat, peer support and signposting.
- For adults 18+ from LGBTQ+ community living in Friar Park but welcomes anyone from Sandwell.
- Call 0121 556 0139 or email fpmccentremanager@gmail.com
- 1:1 Counselling service
- Sessions at Pride House, Wolverhampton.
- Counselling sessions for Sandwell residents.
- Adults 18+ from LGBTQ+ Community living in Sandwell .
- Email info@wolverhamptonlgbt.org
- 1:1 Counselling service
- Sessions at Holloway Circus, Birmingham.
- Counselling sessions for Sandwell residents.
- Adults 18+ from LGBTQ+ Community living in Sandwell.
- Call 0121 643 0821 or email Hello@blgbt.org
- LGBTQ+ Football team, training sessions and tournaments.
- WBA Community Sports Hall, West Bromwich Friday football training sessions 7pm- 8pm and additional weekly training for team members.
- Football training sessions and LGBTQ+ & Allies Football team.
- All age and all ability levels.
- Email info@proudbaggies.com
- LGBTQ+ Peer Support
- Weekly session at range of venues across Sandwell.
- Coffee mornings for LGBTQ+ carers, offering signposting, supporting issues and needs and providing a listening ear.
- Adult carers age 18+ living in Sandwell.
- Email info@crossroads-caringforcarers.org or call 0121 553 6483
Sandwell All Age Emotional Wellbeing and Mental Health Services Directory
If you are having a medical emergency or you are in a life-threatening situation, please call 999 or attend your local A&E.
For help in a mental health crisis contact the 24-7 mental health support line on 0800 008 6516 or text message on 07860 025 281.
The list of resources is for information and the authors are in no way indicating endorsement of any services. Information is correct at point of production March 2024.
Emergency contact | Need to talk?
Call: 0800 008 6516
Sue Ryder at Dorothy Parkes Centre – The Grief Kind Space
Face to face Grief support – drop in sessions every Monday between 10am – 12pm, Dorothy Parkes Centre, Church Road, Smethwick, B67 6EH.
Sue Ryder Online Bereavement Counselling Service
If you’re struggling with grief, Sue Ryder online bereavement service offers up to 6 free sessions with a professional counsellor over video (Zoom) to people living in the UK and over the age of 18.
SANDS
Sands is here to save babies’ lives and support anyone affected by pregnancy loss or the death of a baby. SANDS Bereavement Support Services offer safe spaces for you to grieve and find support, whether you are a parent, sibling, grandparent, NHS professional or friend. SANDS team includes Bereavement Support Services Officers, counsellors and other qualified staff.
*All of SANDS resources are available in different languages.
National Bereavement Service
Grief support and practical and legal administration support after someone has died. Services are completely free of charge.
Marie Curie – Bereavement support
This service is available for adults aged 18 or above.
Grief Encounter
Grief Encounter helps bereaved children, young people and their families find hope and healing through a range of services and resources:
· Resources including the unique Grief Relief Kit. Each Grief Relief Kit contains a range of resources that help CYP understand and express their grief, while helping families and other supporting adults talk to CYP about their bereavement.
· Bereavement support sessions
· Group workshops
· Therapeutic interventions that include music, art and drama therapy
· Family Fun Days
· Grief Encounter support line, provides guidance and advice to grieving families, and referrers (weekdays 9:30 am – 3pm)
· Bespoke support for schools, universities and colleges
· Training courses and webinars for professionals
0808 802 0111 (Weekdays 9:30am-3pm)
Healthy Mind
Need to Talk?
Feeling overwhelmed, anxious, or lonely?
Remember, you don’t have to face difficult emotions alone. Reach out to these places for help and support:
Black Country
Mental Health Helpline
- Phone: 0800 008 6516 (24/7 Helpline)
- If you’re in Sandwell or Wolverhampton, call 0345 646 0827 and press 1. For Dudley or Walsall, press 2.
- Operated by specialist mental health staff offering advice, support, and appropriate referrals.
Papyrus
Hopeline 247
- Call: 0800 068 4141 | Text: 07860039967 | Email: pat@papyrus-uk.org
- Available 24/7, including weekends and holidays.
- Specifically for individuals under 35 experiencing thoughts of suicide or those concerned about a young person.
Samaritans
- Call: 116 123
Kaleidoscope-
Shout 85258
- A free, confidential 24/7 text messaging service.
- Text ‘TeamKPG’ to 85258.
Remember
There is help available, and reaching out is a sign of strength. You are not alone.
Better Mental Health and Wellbeing – Local Services and Activities for Adults
Better mental health for all is one of our priorities. As part of our commitment to this, we have funded a range of activities and services for adults living in Sandwell. These projects will change over time to meet all of the needs of people living in Sandwell. Here you will find an overview of these activities and services.
Emergency contact
Need to talk? Call- 0800 008 6516
Physical activity and mental health
Proud Baggies
Football training sessions and tournaments for the LGBTQ+ community. All level of ability welcome.
Oldbury United FC
Oldbury United FC’s Emotional Wellbeing and Education Scholarship supports young people aged 12 – 25 years from the Black, Black British, African and Caribbean community through a variety of weekly sessions at Portway Lifestyle Centre.
Email admin@oldburyunited.co.uk or visit their webite using the link below:
Changes
Changes programme to support health and wellbeing of parents to guide you through your parenting journey.
Activities for specific communities
Tough enough to care
Provides mental health support for friend. It offers free advice and support for men living or working in Sandwell.
Groundwork
Cook Together Eat together – cooking, socialising, and healthy eating project for the over 55’s to meet and connect with new people and improve mental health and wellbeing.
Kaleidoscope Plus Group: Carers Project
Socialising with other carers, wellbeing activities, support, advice & guidance for carers in a range of community venues.
Options for life
Holistic Yoga and Creative Therapies project supporting individuals with learning disabilities, autism and PMLD. Providing yoga, art and creativity workshops, physical activity, and movement to address and support mental health and wellbeing.
Sandwell Visually Impaired: (Support, Empowerment and Experience)
Project to support people who are blind or have a visual impairment providing support including befriending, advocacy and group support sessions. A safe place to talk, listen and build confidence. Shared experiences and specialist information on mental & physical health and how to access support.
SDCA
Positive Deaf- community provision for people who are deaf or with hearing impairment. Support, advice, guidance and information from a Wellbeing Coach and opportunities to meet others and take part in activities to improve health and wellbeing at a Wellbeing Sign Cafe.
Get in touch by calling 07885 913225 or emailing info@sdca.co.uk
Crossroads Caring for Carers
weekly peer support group for carers within the LGBTQ+ community.
Friar Park Millennium Centre
weekly peer support network for the LGBTQ+ community. Weekly activities include social, sports, crafts, chat and peer support and signposting.
Birmingham LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Holloway Circus in Birmingham.
Wolverhampton LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Pride House in Wolverhampton.
Beat it
Relax & Chat project supporting people with a disability or long-term health condition. Sound Relaxation sessions take place in community venues, to provide relief from everyday stress and self-help activities to help participants to manage anxiety and unhelpful thoughts.
Parents and carers and their families
Changes Antenatal
Changes programme to support health and wellbeing of parents to guide you through your parenting journey.
Parents and Families
Range of free activities for families with babies, toddlers or pre-school children including Splash and Chat, Zumbini and Diddi Dance.
Proud Baggies
Football training sessions and tournaments for the LGBTQ+ community. All level of ability welcome.
Peer Support
Crossroads Caring for Carers
weekly peer support group for carers within the LGBTQ+ community.
Friar Park Millennium Centre
weekly peer support network for the LGBTQ+ community. Weekly activities include social, sports, crafts, chat and peer support and signposting.
Wolverhampton LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Pride House in Wolverhampton.
Learn more about your own or your loved one’s mental health
Kaleidoscope Plus Group Training Courses
The Hub offers support to you personally or if you are concerned about a family member or friend.
The Recovery College
The Recovery College offers a range of online and face to face courses to learn about health and wellbeing. The courses aim to increase your knowledge and skills to look after yourself or a loved one.
Free Online Suicide Prevention Training
Zero Suicide Alliance (ZSA) offer a range of FREE online training courses to teach you the skills and confidence to have a potentially life-saving conversation with someone you are worried about. ZSA training is also available in British Sign Language (BSL).
One-to-One support:
Bearwood Community Hub
A Listening Ear – Free coaching service to off load in a confidential environment and learn coping mechanisms. This project will also signpost to other support provisions which are available.
Birmingham LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Holloway Circus in Birmingham.
Wolverhampton LGBT
1:1 counselling service available to Sandwell LGBTQ+ community at Pride House in Wolverhampton.
Free Online Suicide Prevention Training
Zero Suicide Alliance (ZSA) offer a range of FREE online training courses to teach you the skills and confidence to have a potentially life-saving conversation with someone you are worried about. ZSA training is also available in British Sign Language (BSL).
Better Mental Health and Wellbeing – Local Services and Activities for Children and Young People
There are many services and projects in Sandwell to help the emotional health of children and young people. We use the i-Thrive model to show how kids can get different support as their needs change. Many children do well with help from friends, family, teachers, and others, but sometimes they need extra help. Watch the video and look at the diagram below to learn more about i-Thrive in Sandwell and how it can help you and your family.
- Just Youth: The Just Youth website is an online information hub for all children and young people in Sandwell. It is the go to place for children and young people to find something to do, someone to talk to and somewhere to go. Designed in collaboration with young people, the website provides:
- Advice, guidance and sign posting on a wide range of topics
- Finding someone to talk to if they have an issue
- Finding something to do in their local area
- Having their voice heard through a youth forum or group
- And much more!
- Sandwell Family Hubs: For other local projects and organisations who can support your health and wellbeing.
A directory of services and projects that can support children, young people and their families in Sandwell.
You can also search the online version of this directory under the ‘Mental Health Services Directory’ tab.
Wellbeing Booklet
Shape have created this useful Wellbeing Booklet based on the 5 Ways to Wellbeing to support children and young people to thrive.
Suicide Prevention
If you need to talk to someone urgently about your mental health, or you’re concerned about a family member, call NHS 111 and select option 2 to be placed in direct contact with a mental health professional in your area. The number is free to call from a landline or mobile, even if you have no credit left.
Crisis Support
For immediate support, please contact:
Black Country Healthcare Foundation Trust 24/7 Helpline: 0800 0086 516
If there is any immediate risk to life, contact the emergency services by calling 999.
Black Country Support
After Suicide Support
Provided by Rethink Mental Health, this service offers:
- 1-1 person-centred emotional and practical support
- 1-1 bereavement counselling
- Bereavement peer support groups
Opening Hours:
Monday – Friday: 10 am – 6 pm (Evening appointments available)
Saturday – Sunday: Appointments can be pre-arranged
Contact:
Samaritans
- Call: 116 123
Kaleidoscope – Shout 85258
A free, confidential 24/7 text messaging service:
- Text ‘TeamKPG’ to 85258
Black Country
Mental Health Helpline
For immediate advice and support:
- Call: 0800 008 6516 (24/7 Helpline)
- If in Sandwell or Wolverhampton, call 0345 646 0827, press 1. For Dudley or Walsall, press 2.
Papyrus Hopeline 24/7
For children and young people under 35 experiencing thoughts of suicide:
- Call: 0800 068 4141
- Text: 07860039967
- Email:pat@papyrus-uk.org
Kaleidoscope Sanctuary Hub
A free, confidential 24/7 text messaging service:
- Webpage: Sanctuary Hub
- Visit: Hope House, 321 High Street, West Bromwich, B70 8LU
- Call: 0121 565 5605
- Text: TeamKPG to 85258
Opening Hours:
Monday – Friday: 6 pm – 11 pm | Saturday & Sunday: 12 (noon) – 11 pm
Free Suicide Prevention Training in Sandwell
Sandwell offers free Suicide Prevention Training by PAPYRUS for those working and volunteering in the six towns. To secure your place, scan the QR code or email englandnorth@papyrus-uk.org.
Scan the QR code
Remember
Remember, help is available, and you are not alone.
Healthy Sleep
Sleep is not just for resting; it is very important for your health and well-being. Knowing why good sleep matters and its benefits is key to staying healthy.
Why Sleep Matters
Promotes Growth
- Essential for physical and mental development.
- Helps release the growth hormone.
Eliminates Toxins
- Supports the brain’s detoxification process.
- Aids in removing waste products from the body.
Healing and Repair
- Repairs and give energy to the heart and blood vessels.
- Important to restore various bodily functions.
Boosts Immune System
- Strengthens the immune system to keep you well.
- Makes it easier for your body to fight infections.
Recommended Sleep Duration
- Adults should aim for 7-9 hours of sleep per night.
- Each persons’ needs are different, so make sure you know what suits you.
Specific Benefits of Quality Sleep
- Strengthens the immune system to fend off illnesses.
- Reduces susceptibility to illnesses.
- Promotes Mental Well-being
- Enhances cognitive functions and emotional resilience.
- Means you are more likely to live longer.
Knowing why good sleep is important and recognising when you are not getting enough sleep is the first step to better health. Add healthy sleep habits to your routine to enjoy the many benefits of good sleep.
Building a Healthy Sleep Routine
A consistent sleep routine is the cornerstone of a good night’s sleep. Establishing healthy habits contributes to overall well-being and ensures you wake up feeling refreshed and energised.
Maintain a Consistent Sleep Schedule
- Sleep and Wake Time: Go to bed and wake up at the same time daily.
- Consistent Duration: Aim for a consistent amount of sleep each night.
Napping Guidelines
- Avoid Prolonged Naps: If needed, limit naps to 20-30 minutes.
Keep a Sleep Diary
- Document your sleep patterns to identify trends and areas for improvement.
Exposure to Natural Light:
- Get outside in the morning to boost your natural light exposure.
Healthy Lifestyle for Better Sleep
Diet
- Maintain a well-balanced diet for overall health.
Limit Alcohol and Smoking
- Reduce alcohol intake and avoid smoking.
Regular Exercise
- Engage in regular exercise, but avoid intense workouts close to bedtime.
Winding Down Before Bed
Relaxing Activities
- Engage in relaxing activities like yoga, meditation, or reading an hour before bed.
Warm Bath
- Take a warm bath to achieve an ideal sleep-inducing temperature.
Avoid Going to Bed Hungry or Full
- Don’t go to bed thirsty, hungry, or overly full.
Watch Your Beverage Intake
- Avoid caffeinated and sugary drinks 5-6 hours before bedtime.
- Herbal tea before bed is a good choice.
Limit Screen Time
- Minimise screen time at least an hour before bed to promote relaxation.
Creating a Sleep Sanctuary
Optimal Sleep Environment
- Ensure your bedroom is cool, dark, and quiet.
- Consider using earplugs, eye masks, and blackout blinds if needed.
Comfortable Bedding
- Invest in a comfortable mattress and pillows.
Dealing with Sleep Struggles
Addressing Insomnia
- Don’t stay in bed if unable to sleep for more than 15 minutes.
- Engage in relaxing activities like reading or gentle yoga.
Managing Worries
- Write down worries on paper before bedtime to clear your mind.
Building a sleep routine takes time, but the benefits are worth the effort. Prioritise your sleep hygiene to ensure a restful night and improved overall well-being. If sleep difficulties persist, consider consulting with a healthcare professional for personalised advice.
When to see a doctor
While occasional sleep disturbances are normal, persistent poor sleep may indicate an underlying medical condition. Knowing when to seek help from a doctor is crucial for addressing potential issues. If you experience any of the following signs or symptoms, it’s advisable to consult your GP:
Signs of Potential Sleep Disorders
Lack of Energy Despite Sufficient Sleep
- Persistent fatigue even after getting an adequate amount of sleep.
Common Medical Conditions Linked to Poor Sleep:
Iron Deficiency Anaemia, B12, or Folate Deficiency
- Nutrient deficiencies that can impact sleep.
Physically Enacting Dreams
- Acting out dreams physically during sleep.
Excessive Sleepiness During Activities
- Falling asleep during conversations or meals.
Collapsing During Strong Emotions
- Experiencing physical collapse during laughter or intense emotions.
Disruptive Snoring
- Family members regularly disturbed by loud snoring.
Sleepwalking
- Signs of sleepwalking or other unusual behaviours during sleep.
Hypothyroidism
- An underactive thyroid affecting overall metabolism.
Sleep Apnoea
- Breathing disruptions during sleep.
Coeliac Disease
- An autoimmune condition affecting the digestive system.
Chronic Fatigue Syndrome
- Persistent, unexplained fatigue.
Diabetes
- Can disrupt sleep patterns.
Restless Leg Syndrome
- Uncomfortable sensations in the legs, often relieved by movement.
Weight-Related Issues
- Both overweight and underweight conditions can impact sleep.
Cancer Treatments
- Various cancer treatments may affect sleep.
If you suspect an underlying medical condition, your doctor may conduct blood tests or provide a questionnaire to assess your sleep patterns. Seeking medical advice is essential to identify and address potential issues early on.
Remember, quality sleep is a vital component of overall health, and addressing sleep difficulties promptly can lead to improved wellbeing.
Sleep tips for new parents
Sleep When Your Baby Sleeps
- Babies sleep frequently during the day; take advantage of their naps to rest. A power nap, even for 20 minutes, can be rejuvenating.
Share Night-time Responsibilities
- If possible, take turns with your partner for night-time duties. This can include diaper changes and comforting the baby, allowing both parents to get some uninterrupted sleep
Ask for Support
- Don’t hesitate to seek help from family and friends. Accept offers of assistance, whether it’s watching the baby while you rest or helping with household chores.
Sleep Hygiene for Parents
- Practice good sleep hygiene, including avoiding screens an hour before bed, creating a relaxing sleep environment, avoiding caffeine before bedtime, establishing a wind-down routine, and sticking to a sleep schedule.
Create a Sleep-Conducive Environment for Your Baby
- Swaddling, white noise machines, and a dark bedroom can contribute to longer stretches of baby sleep.
Help Your Baby Develop Good Sleep Habits
- Allow your baby to learn to fall asleep independently. Resist picking them up immediately if they fuss, giving them a chance to self-soothe.
Look After Your Health
- Maintain a balanced diet and engage in regular exercise. Avoid exercising right before bedtime. Relaxation techniques can help manage stress.
Remember Sleep Patterns Change
- Understand that the period of frequent night-time waking won’t last forever. By 3 months, babies start sleeping for longer stretches, and by 6 months, they can sleep up to 9-12 hours at night.
Seek Professional Help if Needed
- If you suspect a sleep problem or experience persistent tiredness, talk to your GP or health visitor. Signs of postnatal depression, such as difficulty sleeping even when the baby is asleep or constant fatigue, should be addressed promptly.
Remember
Taking care of yourself is crucial for effective parenting. Prioritise your well-being, and don’t hesitate to seek assistance when needed. For further information and support,
Sleep, women and hormones
Hormones play a crucial role in various aspects of women’s health, including sleep patterns. Understanding the hormonal changes during different life stages can help address sleep challenges that women may experience.
Menstruation
- Progesterone Fluctuations: Just before menstruation, a dip in progesterone can lead to typical PMS symptoms, including difficulty falling asleep.
- Polycystic Ovary Syndrome (PCOS): Women with irregular periods due to PCOS may experience hormone-related sleep difficulties. Regular exercise and lifestyle adjustments can help manage symptoms.
Tip: Exercise before your period, avoid caffeine and nicotine, and consult your GP for potential solutions, such as birth control pills.
Pregnancy
- Hormonal Changes: Throughout pregnancy, varying levels of oestrogen and progesterone can impact sleep. High oestrogen levels in the first trimester may cause increased drowsiness.
Tip: Elevate your head while sleeping to alleviate pregnancy-related reflux and snoring.
Menopause
- Fluctuating Hormones: Hormonal fluctuations during menopause can lead to symptoms like hot flashes and night sweats, impacting sleep. Lower progesterone levels may contribute to irritability.
- Sleep Apnea: Older women may be more prone to developing sleep apnoea post-menopause due to reduced hormone levels.
Tip: Consult your GP about hormone replacement therapy (HRT) for menopausal symptoms. Manage hot flashes with lifestyle changes and consider mindfulness and breathing exercises.
As with all sleep concerns, establishing a good sleep routine and maintaining proper sleep hygiene are crucial. If you’re facing persistent sleep issues, consider incorporating the recommended tips for better sleep. It’s important to consult your healthcare provider for personalised advice tailored to your specific situation.
Accessing support
Recognise the impact of external factors, such as stress, on sleep is crucial for overall wellbeing. If you find that stressors in your life are affecting your sleep, consider the following steps:
Seeking Mental Health Guidance
- Healthy Sandwell: Offers mental health guidance and support. Don’t hesitate to reach out if you’re facing challenges related to stress or other issues.
Mindfulness and Cognitive Behavioural Therapy (CBT)
- Interventions for Behaviour Change: Mindfulness and CBT can be effective in changing behaviours related to sleep.
- Stress Management: CBT is particularly useful for managing stress and worries that impact sleep.
Sleep Station and NHS Services
- CBT for Insomnia: Sleep Station is a service offering CBT for insomnia. A GP referral is needed to access this service on the NHS.
- More Tips: Additional tips for better sleep can be found on the NHS website and through The Sleep Charity.
Consulting Your GP
- If sleep problems persist despite trying various tips, consider consulting your GP.
- Medical Evaluation: Your GP may conduct blood tests to rule out underlying medical problems contributing to poor sleep.
- Referral to Sleep Clinics: If necessary, your GP can refer you to sleep clinics for further evaluation.
Black Country Mental Health Helpline
- Available Support: If you experience feelings of loneliness or anxiety during the night, the Black Country mental health helpline is available 24/7 at 0800 008 6516.
Remember
Seeking help is an important step towards improving your sleep and overall mental wellbeing. Don’t hesitate to reach out to the available resources and professionals for help that suits you.
Stress
At Healthy Sandwell, we understand the significant impact that stress can have on your overall well-being. Stress management is a key component of maintaining a healthy and balanced life. This page is designed to provide you with valuable insights, practical tips, and resources to empower you in your journey towards stress reduction.
Understanding Stress
Stress is a natural response to life’s challenges, and it affects everyone at some point. However, chronic stress can have negative effects on your physical and mental health. Recognising the signs and understanding the sources of stress are essential steps in effectively managing it.
Signs of Stress
Physical Symptoms
- Headaches
- Muscle tension
- Fatigue
- Sleep disturbances
Emotional Signs
- Irritability
- Anxiety
- Mood swings
- Feeling overwhelmed
Identifying Stressors
Understanding the specific factors contributing to your stress is crucial. Common stressors include work pressures, financial concerns, relationship issues, and major life changes. Identifying these triggers is the first step towards creating a targeted stress management plan.
Practical Tips for Stress
Management
Mindfulness and Relaxation Techniques:
Incorporate practices such as deep breathing, meditation, and yoga into your daily routine.
Time
Management
Prioritize tasks and set realistic goals to avoid feeling overwhelmed.
Healthy Lifestyle
Choices
Maintain a balanced diet, engage in regular physical activity, and ensure adequate sleep.
Social
Support
Share your feelings with trusted friends or family members. A strong support network can provide valuable perspectives and assistance.
Seek Professional
Help
If stress becomes overwhelming, consider seeking help from a mental health professional. Therapy and counselling can provide effective tools for managing stress.
Healthy Lifestyle
Choices
Maintain a balanced diet, engage in regular physical activity, and ensure adequate sleep.
Resources for
Additional Support
Black Country Mental Health Helpline:
Available 24/7 at 0800 008 6516 for immediate support and
guidance.
Healthy Sandwell:
Access mental health guidance and resources to support your overall well-being.
The Sleep Charity:
Additional tips for better sleep and overall well-being.
Remember
You have the power to take control of your wellbeing. By implementing practical strategies and accessing available resources, you can effectively manage stress and enhance your overall quality of life. Explore the links and information provided to embark on your journey towards a healthier, stress-free lifestyle. Your well-being matters, and we are here to support you every step of the way.
Understanding Addiction
At Healthy Sandwell, we understand the intricate relationship between mental health and addictive behaviours. This page is designed to provide insights, guidance, and resources to empower individuals in understanding, addressing, and overcoming addictive patterns while prioritising mental
well-being.
Addictive behaviours often arise from many different factors. Recognising the connection between addiction and mental health is crucial for developing effective strategies for recovery.
Common Addictive Behaviours
Substance Abuse
- Alcohol
- Prescription Medications
- Illicit Drugs
Behavioural Addictions
- Gambling
- Internet and Gaming
- Compulsive Shopping
The Link Between Addiction and Mental Health
Addiction and mental health often go hand in hand. Individuals may turn to substances or behaviours as a way to cope with underlying mental health issues such as anxiety, depression, or trauma. Conversely, addictive behaviours can contribute to the development or exacerbation of mental health challenges.
Signs and Symptoms
Understanding the signs of addictive behaviours and their impact on mental health is the first step towards seeking help. Common indicators include:
- Changes in mood or behaviour
- Neglect of responsibilities
- Social withdrawal
- Failed attempts to quit or cut back
Taking Steps Towards Recovery
Seek Professional Help:
A mental health professional can provide personalized assessment and treatment plans, addressing both addiction and mental health concerns.
Holistic Approaches:
Incorporating holistic approaches such as mindfulness, meditation, and exercise can contribute to overall well-being.
Support Groups
Joining support groups can provide a sense of community and shared experiences, fostering a supportive environment for recovery.
Resources for Support
Black Country Mental Health Helpline
Reach out for immediate support and guidance, available 24/7 at 0800 008 6516.
Healthy Sandwell
Access mental health resources and guidance for a comprehensive approach to wellbeing.
Check out our pages on:
Breaking the Cycle
Recovery from addictive behaviours is a journey, and seeking help is a courageous first step. By understanding the the link between addiction and mental health and accessing available resources, individuals can embark on a path towards healing, resilience, and lasting recovery. Remember, you are not alone, and support is available. Start your journey towards a healthier, more balanced life today.
Internet Addiction
We recognize the importance of fostering a healthy relationship with technology. This page is designed to provide insights, practical tips, and resources to help individuals understand and manage internet addiction for overall wellbeing.
Understanding Internet Addiction
Internet addiction, or problematic internet use, refers to excessive or compulsive use of the internet that interferes with daily life. It can manifest in various forms, including:
Social Media Addiction
- Excessive time spent on social media platforms, impacting real-life relationships and activities.
Online Gaming Addiction
- Compulsive gaming that interferes with work, school, or social obligations.
Cybersex Addiction
- Excessive engagement in online sexual activities, impacting personal relationships.
Information Overload
- Constantly seeking and consuming online information to the detriment of other responsibilities.
Signs and Symptoms
Excessive time spent on social media platforms, impacting real-life relationships and activities.
Loss of Control
- Inability to control the amount of time spent online.
Neglect of Responsibilities
- Decline in work or academic performance due to excessive internet use.
Escapism
- Using the internet as a way to escape from real-life problems or emotions.
Withdrawal Symptoms
- Irritability, anxiety, or restlessness when unable to access the internet.
Impact on Mental Health
Internet addiction can have significant implications for mental health, contributing to:
Anxiety and Depression
- Excessive online activity can exacerbate or contribute to mental health challenges.
Social Isolation
- Reduced face-to-face interactions may lead to feelings of loneliness.
Sleep Disturbances
- Excessive screen time, especially before bedtime, can disrupt sleep patterns.
Tips for Managing Internet Addiction
Set Boundaries
Establish specific times for internet use and create designated tech-free zones in your home.
Digital Detox
Periodically disconnect from the internet to recharge and focus on offline activities.
Seek Support
Talk to friends, family, or a mental health professional about your concerns and seek support.
Time Management
Use productivity tools to manage time spent online and set limits on certain activities.
Resources for Support
Black Country Mental Health Helpline:
Access immediate support and guidance, available 24/7 at 0800 008 6516.
Internet and Technology Addicts Anonymous
Offer free online meetings for people who are struggling with their social media and/ or internet usage. They are all online (via zoom) meetings so people can access virtually and meetings are available in a range of languages!
Empowering Digital Wellbeing
Balancing the benefits of the internet with mindful usage is essential for overall wellbeing. By recognizing the signs of internet addiction, setting boundaries, and accessing available resources, individuals can foster a healthier and more balanced relationship with technology. Remember, you have the power to take control and create a digital environment that enhances, rather than hinders, your life.
5 Ways to Wellbeing
Wellbeing is not just a goal; it’s something we work on every day by feeling good and doing well. Sandwell’s 5 Ways to Wellbeing gives easy tips for daily activities that make us feel happier and more fulfilled.
Connect
Building and maintaining strong connections with others is essential for wellbeing. Social interactions can provide support, reduce stress and contribute to a sense of belonging.
Be Active
Physical activity is not only good for the body but also for the mind. Find enjoyable ways to stay active and incorporate movement into your daily routine.
Take Notice
Being mindful and paying attention to the present moment can enhance wellbeing. Take notice of your surroundings, thoughts and feelings.