ISSUE 07 SPRING 2012 www.mind.org.uk
For better mental health
You and your GP How to get the best from your doctor
CBT
Will it work for you?
Embarrassing bodies, embarrassing minds?
Dr Dawn Harper
welcome For me, a visit to the GP feels like a bit of a chore. First there’s the hassle of fixing an appointment that works for me but won’t leave me waiting for weeks. Then there’s the slight embarrassment I always feel when sitting there and describing my ailments. But then, that’s what GPs are for aren’t they? They are supposed to be the gateway to wellbeing and we need to feel that we can talk to them about anything, however personal. That’s why programmes like Embarrassing Bodies are great – they show us that whatever is troubling us, the doctor will have heard it all before. On page 7, Channel 4’s Dr Dawn talks about the idea of Embarrassing Minds and what she does to look after her own mental health. And on pages 8-11 we’ve got loads of advice for finding a GP to suit you and what you can
do to get the most out of your appointments. One treatment that GPs recommend for a whole range of emotional problems is cognitive behavioural therapy CBT – we give you the lowdown on page 6. As always, we’ve featured your stories on pages 12-13 – thanks for sharing, we love hearing from you.
Jane McQueen, MMN Editor
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contents 03 webwatch 04 mind news 06 spotlight
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07 opinion – Dr Dawn Harper
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08 the issue – You and your GP
Editor: Jane McQueen Membership manager: Suzanne Page
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12 around & about 14 a – z of mental health 15 campaign trail
Mind relies on your generosity to fund our work. To help us achieve better mental health for all, please donate by calling 0845 456 1078 or by visiting mind.org.uk £100 could help keep the Mind infoline open for one hour, answering on average the concerns of 14 people needing support and information.
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mind news Fundraising events calendar 2012 On the lookout for a new fundraising challenge? Look no further. Our calendar of events will inspire you in your fundraising – even if you’ve never sat on a bike or laced up a pair of trainers, there’s something here for you. May Mind’s May Skydive Looking for an exhilarating new challenge? Take to the skies this May. 12–13 May London 2 Brighton Challenge NEW Walk, jog or run – however you decide to tackle this 100km route, it will be a journey to remember.
6–10 September London to Paris Cycle Challenge Cycle to Paris this autumn. 7–9 September London to Pa ris Cycle Ch allenge UK Three Peaks Challenge 3 peaks, 24 hours: are you up for it? 16 September London to Brighton Cycle Challenge Cycle this famous route to the seafront.
26 May Great London Swim 7–11 June London to Paris Cycle Challenge Join us for an experience of a lifetime – pedal to Paris by bike this June. 9 June Nightrider cycle challenge Join us in this exciting cycle event with a difference. Take in some of the most famous streets and landmarks of London by moonlight. 16 June Great East Swim 15–17 June UK Three Peaks Challenge 3 peaks, 24 hours: are you up for it? 22–24 June Great North Swim Join us for this stunning open water swim. 1 July Great Manchester Swim
Hey it’s OK – Mind in Glamour magazine Mind and Glamour magazine have joined forces on a special campaign to bring depression in women out into the open. The 'Hey it's OK' campaign launched in the May issue of Glamour and aims to challenge the public stigma – and self-stigma – that young women experience around depression, opening up, and asking for help. The campaign kicked off with exclusive new research on women's attitudes to feeling low, real life stories plus a video about depression and how seeking help can get you through. 4
Nadia and Claire, Nightrider Challenge 2011 For loads more info and fundraising ideas, take a look at www.mind.org.uk/events
The Glamour team are already working on an autumn follow up, with Team Glamour taking on the Royal Parks Half Marathon for Mind in October. Expect loads of blogs, tweets and chatter from Glamour in the months to come. Julia Lamb, Mind’s Senior Media Officer said, “This is a cultural landmark for young women. Mental health has never before been covered in a women's magazine, on this scale. We are delighted that we’ll be reaching the 1.3 million young women who read Glamour each month, helping them to open up about mental health.” Look out for us in the latest issue of Glamour magazine and follow on twitter @GlamourMagUK.
Issue 07 | Spring 2012
mind news
Workplace wellbeing: employers guide launched Mind has launched an exciting new tool to help employers handle mental health in the workplace.
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The toolkit, Managing and supporting mental health at work – disclosure tools for managers is the result of a two–year collaboration between Mind, a range of employers and workers, and the Chartered Institute of Personnel and Development (CIPD). It’s a practical guide and includes tips on spotting the signs of a problem, advice on how to talk to employees about mental health and sources of more information. Ben Willmott, CIPD Head of Public Policy, said, “Most people with poor mental health keep going
Time to Change going strong Time to Change, the anti-stigma campaign run by Mind and Rethink Mental Illness, continues to build momentum and gain support from every corner of society. The Church of England became the latest in a line of high-profile organisations to speak out in support of Time to Change, when the Archbishop of Canterbury signed the Time to Change pledge in February. But it’s not just big organisations joining us – every single supporter counts. So in March, an army of volunteers headed to London’s South Bank to spread the word at the Time to Change Village. The interactive space provided an engaging setting for the public to
to work but report that it can impact on their ability to concentrate, make good decisions and provide effective customer service. This presenteeism costs UK businesses an estimated £15.1 billion per year in reduced productivity, while mental health related sickness absence costs £8.4 billion.” Mind Chief Executive Paul Farmer agrees, “Supporting staff through a difficult period does not have to cost the earth and can have huge benefits for any organisation.” You can access the tool on our website mind.org.uk
learn from people with experience of mental health problems. The Village featured live performance, video and the all-important tea and cake to get people talking – a huge thank you to the team of chatty Champions who made the event such a great success. And Time to Change has just launched a new grants fund. In May, grants will be awarded to projects that change attitudes and behaviour by bringing together people with and without mental health problems. Watch this space for news on successful projects later in the year. Keep up with all the latest news from Time to Change and find out how you can get involved – visit time-to-change.org.uk Things
don’t seem
Feel better outside, feel better inside Look after your mind this spring. Some regular outdoor activities can really help you keep on track. Find out how at mind.org.uk/ecominds
so ba outside
when I get d
Help us spread the word on the benefits of getting outdoors by pinning the enclosed poster up in your local community. For more information or for more posters email ecominds@mind.org.uk
Feel better outsid e,
feel bette
r inside Outdoor exe rcise can hel p anxiety and depression. reduce stress, Naturally. mind.org.uk/e cominds facebook.com
/mindforbette twitter.com/m rmentalhealth indcharity
Ecominds is an award partn the Big Lotte er of ry Spaces progr Fund’s Changing amme
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Mind | Membership News
spotlight What is CBT? Cognitive behavioural therapy (CBT) is a type of talking treatment with an emphasis on practical problem–solving. It is based on the theory that it’s not events themselves that upset us, but the meanings we give them. CBT aims to change the patterns of negative thinking and behavior that are associated with a specific problem.
What’s involved? CBT is a short-term treatment. You’ll usually have weekly or fortnightly sessions for between six weeks and six months, depending on the problems you want to address. You will work with your therapist to understand your particular problem. The focus is on the present, but you may look at thinking patterns that started in early childhood and how these impact on your adult thinking. Taking an active part in your treatment, you’ll develop a strategy for tackling the issue. Your therapist may give you ‘homework’, for example keeping a diary or trying out new ways of coping with what you have discussed. CBT aims to arm you with a set of principles that you can apply whenever you need to.
Does CBT work? CBT can be an effective way to treat a whole range of emotional and even physical problems. For example, it can help if you have sleep problems, obsessive compulsive disorder, an eating disorder, anxiety, stress and drug or alcohol dependency. Trials show that it can be just as effective for depression as medications. And if CBT works for you, you should be less likely to suffer problems again in future because you learn long–term skills. But it’s not right for everyone – generally, the more specific a problem, the more likely CBT is to be effective.
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How do I access CBT? The best place to begin is with your GP. The NHS pays for CBT in some areas for some problems, but waiting times can be lengthy. There are also various self–help options. To use online CBT, such as Beating the Blues, FearFighter and Living Life to the Full you may need an access code from your GP. Open versions such as MoodGYM are available too, although the Department of Health recommends that you use these under the supervision of a therapist. You can also try self–help books. The Overcoming… series is recommended by the NHS and the Royal College of Psychiatrists and covers a huge range of issues, from anger to weight problems.
Finding a CBT practitioner If you can’t wait and can afford to pay, you can find an accredited private CBT therapist via the British Association for Behavioural and Cognitive Psychotherapies at babcp.com or call 0161 797 4484. Some therapists ask for a referral from your GP but others are happy to accept self–referrals.
More information Check out Mind’s booklet Making sense of cognitive behaviour therapy, which is available via mind.org.uk or by calling 0844 448 4448. Online CBT is available at: Beating the Blues beatingtheblues.co.uk FearFighter fearfighter.com Living Life to the Full llttf.com MoodGYM moodgym.anu.edu.au Find out more about the Overcoming… books on overcoming.co.uk
Next issue…Art therapies: how do they help?
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Mind | Membership News
On air in Brighton
why not say it If you’ve got something to say, rrat and Suchitra out loud? That’s what Ron Sha weekly radio Chatterjee are doing with their show, Same Difference. ed to The first show of 2012 was dedicat of nce erie exp al son per e Saintas, a Suchi and Ron both hav ntal health. Their guest was Patrick me w sho the use and s blem pro wifery and disability and mental health r at the Institute of Nursing and Mid ure lect ct affe t tha es issu of ranged from the as a platform to discuss the kind an ex– psychiatric nurse. Discussion t cha n hto Brig The . ces stan um circ to the stigma that people in similar issue of ‘revolving door syndrome’ on kly wee d aire is and sts gue illness. show features diverse es people to stay silent about their forc io. Rad nity Brighton and Hove Commu volunteer your If you want to get involved, why not rs use ice serv h bot are o wh sts gue “We look for own voice as a guest on the show? a good overall ays at 2pm and service providers so we can get e in to Same Difference on Frid Tun s me the kly wee has w sho balance,” they said. “The .org.uk ks, so we can take at www.bhcr which we rotate every six to ten wee ntal health is never a fresh look at important issues. Me .” taboo and never out of the picture
r Mark Running the Royal Parks fo stigma that hopes to help break down the ks Foundation Half Clare Francis ran the Royal Par ry of her husband Mark Marathon in October in memo life after battling anxiety and Hanson, who ended his own depression for 13 years. after colleagues at She decided to enter the race wanted to raise money for Moneysupermarket said they chose the 13.1–mile race Mind in Mark’s honour. They and set to work on their through London’s leafy parks training. experienced runners, many “Although there were some of distance before. We set of us had never run any sort on Wednesdays, which also up a running club after work said Clare. helped with team bonding,” The group achievement was “The race day was fantastic. l buzz in the office since (as brilliant and there’s been a rea well as a few funny walks)!” rong Team Together, Clare and the 24–st r £11,000 for Mind, along Moneysupermarket raised ove ough other activities in with an incredible £9,000 thr Mark’s memory.
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Clare en they’re in desperate need stops people opening up wh stigma that still exists of help. She said, “I believe the that makes things even about mental illness is a barrier fering. If there’s anything I can harder for those who are suf wn it will mean something do to help break this barrier do death." positive comes out of Mark’s on so many people while “The positive impact Mark had but hopefully his legacy will he was alive may have ended, also help others.” rs and run for mental health, If you’d like to don your traine nd page on our website take a look at our Run for Mi mind.org.uk/running
Mind | Membership News
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Next issue...Paranoia – what causes
paranoia and techniques to help you change the way you react to suspicious thoughts. 14
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