THE VALLEY SURGERY

0115 9430530

CHILWELL MEADOWS SURGERY

0115 9462767

© Chilwell Valley and Meadows Practice

The Valley Surgery

81 Bramcote Lane

Chilwell

Nottingham NG9 4ET

0115 9430530

Surgery Reception is open Monday - Friday

8:00am to 6.30pm

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Chilwell Meadows Surgery

Ranson Road

Chilwell

Nottingham NG9 6DX

0115 9462767

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Chilwell Valley and Meadows Practice

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Click here for Mental health therapy self referral

Nottinghamshire Healthcare Trust mental health crisis helpline (open 24/7) - 0808 196 3779 for anyone in crisis at any time, anywhere across Nottinghamshire, open to people of all ages who need urgent mental health support

Nottinghamshire Mental Health Helpline: 0300 555 0730 (9am-11pm 7 days a week)

Domestic abuse helpline for women 0808 800 0340 (24hrs) or 0800 2000247

Website: www.nationaldahelpline.org.uk/  

for men 0115 960 5556 (Office hours)

Women’s Aid - women and girls at risk. Website: www.womensaid.org.uk/information-support/  

During Covid19: www.womensaid.org.uk/covid-19-coronavirus-safety-advice-for-survivors/  

Harmless (self-harm and suicide prevention services) 0115 880 0282 info@harmless org.uk

Samaritans 116 123

Calm (website and app)

“We're the #1 app for Sleep, Meditation and Relaxation”

Headspace (website and app)

“Headspace is here to give you the tools and resources to look after your mind. And now, more than ever, it’s time to support those who really need it. If you’re unemployed, you can get a free year of Headspace Plus to help you get back on your feet.”

Your doctor may be able to refer you to an exercise programme.

Upon referral, Health and Wellbeing Coaches will provide weekly support for 12 weeks to patients with low level mental health problems who are referred to the wellbeing team. The Wellbeing Coaches will work 1:1 with clients on a weekly basis to help create new habits to sustain a healthy lifestyle incorporating physical activity, social cohesion and motivational support. Whilst under lockdown restrictions, clients will receive a virtual offer of support (£15 one off payment) which enables access to an exclusive playlist of fitness workouts for an initial 12 weeks. The workouts provide a range of pre-recorded, ‘on demand’ activities type at different intensities that are supported by the wellbeing coach enabling the individual to be active at home. Ask at Reception to be considered for referral.

The Silver Line (support for older people feeling lonely): 0800 4708090

Connect service (for older people or people with a long-term health condition, information, advice and practical support) 0115 939 5406 (Broxtowe)

Low-cost counselling (alternatives to IAPT)

Nottingham women’s centre - Has a counselling service offering professional, low-cost one-to-one and group counselling to women over the age of 18. They ask for a contribution of between £5 to £25 per session, based on income. Initial session free of charge. Offers both short and long term counselling.

How to access – Call their reception on 0115 9411 475, or go in person to the centre and ask to book an assessment appointment.

Link: http://www.nottinghamwomenscentre.com/what-we-offer/counselling/

Address: Nottingham Women's Centre, 30 Chaucer Street, Nottingham, NG1 5LP

Central Notts Mind – Offer a low cost, short term counselling service available to individuals aged 18 and over.

How to access: Can self-refer or be referred by a GP. First step is a telephone assessment and then a face to face one hour assessment to see if their service is suitable. They do have a waiting list but aim to keep the wait less than 8 weeks to start counselling. Initially offers up to 10 counselling sessions (reviewed after 8), with the possibility of a further 10 sessions. Session cost £12.50 for the unwaged/people receiving benefits, and £20 for the waged.

Telephone: 01623 658044  

Email: counselling@centralnottsmind.org

http://centralnottsmind.com/counselling/

Self-help resources

Centre for Clinical Interventions – Australian psychology organisation which has a great range of pdf self-help resources available to download from their website. Includes workbooks on a range of conditions, broken down into manageable small chunks focussing on one thing at a time, e.g. in the worrying booklet, different ‘modules’ include ‘Accepting Uncertainty’, ‘Challenging beliefs that worrying in uncontrollable’, and ‘Problem-solving’.

Download the booklets from: https://www.cci.health.wa.gov.au/resources/looking-after-yourself

Books

 Many of these helpful books can be found for free in local libraries under the ‘books on prescription’ scheme (a full list can be found at https://reading-well.org.uk/).

Reasons to stay alive by Matt Haig. Offers a personal, honest and pragmatic account of struggling with depression, anxiety and suicidal thoughts, as well as comforting words, shared wisdom, insight, lists of reasons to keep trying and encouraging tweets from others who have felt suicidal.

Mindfulness: A practical guide to finding peace in a frantic world by Mark Williams and Danny Penman A mindfulness workbook based on the 8-week Mindfulness-Based Cognitive Therapy course developed by mindfulness experts, including a CD with guided exercises and meditations. A partner app to the book also available to listen to meditations on the go.

The DBT skills workbook by Matthew Mckay and Jeffrey Wood – a DIY version of Dialectical Behavioural Therapy (recommended by NICE as the gold standard treatment for BPD and for women who self harm, but often very difficult to access in the UK.) Gradually introduces the four skills areas of Distress Tolerance, Emotional Regulation, Mindfulness and Interpersonal Effectiveness, including exercises and worksheets to fill in along the way. Not only helpful for those diagnosed with BPD but also for anyone struggling with overwhelming emotions, self-harm, self-destructive behaviours, anger, unstable relationships or mood swings.

For young people:

Mind your head by Juno Dawson and Dr. Olivia Hewitt – “Juno Dawson leads the way with this frank, factual and funny book, with added information and support from clinical psychologist Dr Olivia Hewitt. Covering topics from anxiety and depression to addiction, self-harm and personality disorders, Juno and Olivia talk clearly and supportively about a range of issues facing young people’s mental health – whether fleeting or long-term – and how to manage them. With real-life stories from young people around the world”

Stuff That Sucks: Accepting What You Can't Change and Committing to What You Can by Ben Sedley – “A beautifully designed book aimed at adolescents that will help them deal with painful emotions by drawing on the principles of Acceptance and Commitment Therapy (ACT) and presenting them in ways that are eye-catching and easy to understand.”

Other national organisations

The Blurt foundation. Charity raising awareness of depression. Offers a weekly email newsletter which encourages self-care, self-compassion and understanding of depression, with themes like ‘You deserve a medal’, ‘Sprinklings of empathy’, and ‘You’re not a burden’. Also has an online shop selling gifts which encourage self-care, including ‘Buddy boxes,’ boxes full of items designed to aid relaxation and lift spirits, a ‘hug in a box’.

https://www.blurtitout.org/

Mind Leading UK mental health charity offering a wide range of excellent information on almost every mental health condition, including free, printable pdf booklets such as ‘Understanding Anxiety and Panic attacks’ and ‘How to: coming off psychiatric drugs’. Also has stories and blogs written by people with personal experience of mental health problems, and Elefriends, an online mental health support community.

https://www.mind.org.uk/information-support/

Also offers an Information and support line:

0300 123 3393

Open 9am to 6pm, Monday to Friday (except for bank holidays).

Or via email: info@mind.org.uk

Anxiety UK - Charity providing support to people with an anxiety disorder.

Phone: 03444 775 774 (Mon to Fri, 9.30am to 5.30pm)

Website: www.anxietyuk.org.uk

Rethink - People with mental health conditions and their families.

Website: www.Rethink.org

Crisis Resources

Crisis Text line UK - Text THEMIX to 85258 to be connected quickly to a trained crisis counsellor. Provides 24/7 support across the UK and are a useful alternative to the Samaritans, particularly if a young person would find it easier to text rather than speak over the phone. Within their understanding of crisis they include not only suicidal thoughts and self-harm but also relationship breakdown, bullying, assault, abuse or anything else that is causing acute emotional distress.

Papyrus HOPELINE UK – Suicide prevention helpline, text and email service for anyone aged under 35 or anyone concerned about a young person. Offers confidential support and practical advice from trained suicide prevention advisers, specifically trained to help people to stay safe from acting on thoughts of suicide.

Call: 0800 068 4141

Text: 07786209697 or

Email: pat@papyrus-uk.org

Opening hours: 10am – 10pm weekdays, 2pm – 10pm weekends, 2pm – 10pm bank holidays

https://papyrus-uk.org/hopelineuk/

Bipolar UK - Charity helping people living with bipolar disorder.

Website: www.bipolaruk.org.uk

OCD UK - Charity run by people with OCD, for people with OCD. Includes facts, news and treatments.

Phone: 0845 120 3778 (Mon to Fri, 9am to 5pm)

Website: www.ocduk.org

CALM (Campaign against living miserably) A charity focusing on prevention of male suicide.

https://www.thecalmzone.net/help/get-help/

Telephone helpline (for men): 0800 58 58 58, 5pm – midnight, 7 days a week, 365 days a year.

Also offers a webchat option.

SANE - Emotional support, information and guidance for people affected by mental illness, their families and carers.

SANEline: 0300 304 7000 (daily, 4.30 to 10.30pm)

Textcare: comfort and care via text message: http://www.sane.org.uk/textcare

Peer support forum: www.sane.org.uk/supportforum

Website: www.sane.org.uk/support

Sleep problems

Sleep station - overcome insomnia and sleep better: https://www.sleepstation.org.uk/

NHS website - How to get to sleep

Drugs and Alcohol

Ask Frank - Trustworthy and honest information about drugs and alcohol can be found at www.talktofrank.com

Nottingham also has a local service to help those who are affected or are struggling with drugs or alcohol. They can be reached on 0115 9560842

Family difficulties

What About Me. The team here offer one to one support for those who are affected by drug use or mental health problems in the family 0115 9691300 ext 16499   email wam.team@nottshc.nhs.uk

The Hideout – this website helps those who are affected by violence in the home or family   www.thehideout.org.uk