Mental Health First Aid.
A few weeks ago I completed a Mental Health First Aid course.
I have been considering training this course myself, so needed to see how others were doing it, and if the lessons learnt are valuable,
The one thing the movement to de-stigmatise mental health doesn’t need is more box-ticking exercises.
It is projected that, by 2030, mental health problems (particularly depression) will be the leading cause of mortality and morbidity globally.
World Health Organisation (2011)
Global burden of mental disorders and the need for a comprehensive, coordinated response from health and social sectors at the country level: Report by the Secretariat.
I went in to the Mental Health First Aid course feeling pretty strong and confident in my own mental health – I have to be aware of my emotional wellbeing in order to help others; if I were to feel triggered by a particular subject or situation then I would be of no use to a client.
I have my own mentors to keep track of this and have to be careful to make time for myself and to be mindful of my feelings and emotions.
I was interested to see to what depth we would be discussing mental health crises, and if anybody on the course would struggle with the content. I was expecting a lot of introspective work and knew it would be very valuable.
One of the many signs that point to mental health problems is “risky behaviour”. This is usually thought of as drug-taking, excessive drinking, promiscuity etc. but I had never really considered that I had been showing risky behaviour in the lead-up to my physical health decline in 2010, but my risky behaviour was shown in my taking part in adrenalin sports without taking precautions – I never wore sufficient protective gear and my motto was – “If you’re not crashing, you’re not trying hard enough”! You’ll be unsurprised to know that I have a lot of injuries!
So, although multiple head and neck injuries, combined with bacterial & viral infections, were the reason for my plummet in to chronic illness, it was my mental health that put me there!
When I started my written exams for my commercial pilots licence in 2003, the first Human Factors lesson consisted of taking a Social Readjustment Rating Scale (SRRS) test. We all scored very highly, but this was not surprising as the path to a commercial flying job is a long, stressful and expensive one!
I’m always helping my clients and friends to realise how much more stress they’re under than they realise, and to adjust accordingly, but my stress levels this year had been growing without me noticing, so it was a timely reminder for me to keep more of an eye on the stressors in my life and to keep prioritising me and my health.
If you have completed the standard first-Aid course, you will remember that the primary task is to check that you aren’t putting yourself in danger. The same is true of Mental Health First Aid – So many people that want to help others are exceedingly bad at asking for help themselves, so make sure that you’re giving yourself the care that you are willing to give others, before you give too much of yourself.
Take the SRRS Test yourself
Add up your Life Change Units for each Life Event that you’ve experienced in the last 12 months. If you experienced the same event more than once, add the score again for each extra occurrence of the event, in order to gain a more accurate total.
| Life event | Life change units |
| Beginning or end of school | 26 |
| Business readjustment | 39 |
| Change in church activities | 19 |
| Change in eating habits | 15 |
| Change in financial state | 38 |
| Change in frequency of arguments | 35 |
| Change in health of family member | 44 |
| Change in living conditions | 25 |
| Change in number of family reunions | 15 |
| Change in recreation | 19 |
| Change in residence | 20 |
| Change in responsibilities at work | 29 |
| Change in schools | 20 |
| Change in sleeping habits | 16 |
| Change in social activities | 18 |
| Change in working hours or conditions | 20 |
| Change to different line of work | 36 |
| Child leaving home | 29 |
| Death of a close family member | 63 |
| Death of a close friend | 37 |
| Death of a spouse | 100 |
| Dismissal from work | 47 |
| Divorce | 73 |
| Foreclosure of mortgage or loan | 30 |
| Gain a new family member | 39 |
| Imprisonment | 63 |
| Major Holiday | 12 |
| Major mortgage | 32 |
| Marital reconciliation | 45 |
| Marital separation | 65 |
| Marriage | 50 |
| Minor mortgage or loan | 17 |
| Minor violation of law | 11 |
| Outstanding personal achievement | 28 |
| Personal injury or illness | 53 |
| Pregnancy | 40 |
| Retirement | 45 |
| Revision of personal habits | 24 |
| Sexual difficulties | 39 |
| Spouse starts or stops work | 26 |
| Trouble with boss | 23 |
| Trouble with in-laws | 29 |
| Vacation | 13 |
How did you score?
Scored 11-150:
You have only a low to moderate chance of becoming ill in the near future.
Scored 150-299:
You have a moderate to high chance of becoming ill in the near future.
Scored 300-600:
You have a high or very high risk of becoming ill in the near future.
My score was 399!
It’s been quite a year! This is why I’m always continuing my training, working with mentors and practicing self-care, but it still got me and I didn’t see it coming!
That’s where the Mental Health First Aid comes in – often it takes others to see the change in us and to have that conversation.
Stress – The signs to spot
When you are stressed and exhausted you are very unlikely to have the capacity to see that that you are being affected, so the idea of training up Mental Health First Aiders to look for the signs, and to have that conversation is a great one. The far-reaching, positive consequences cannot be underestimated.
There is a caveat, however: We have to be HONEST. That’s not as easy as you think.
If somebody said to you – have you contemplated killing yourself, would you admit it if you had?
It’s OK not to be OK.
It’s NOT OK not to tell anyone.
And this is where it really hit me how important this is.
I have been suicidal many times throughout my battle with chronic illness. In a period of days I had gone from off-road motorbiking in Morocco and competing in long-distance open-swimming events and triathlons, to not being able to stand whilst trying to get out of bed in the morning. To being capable of anything I set my mind on, to not being able to achieve anything except make it from the bed to the bathroom or sofa.
I had always valued myself based on my ability to “do”, I was a human doing, not a human being! – I was self-sufficient, fiercely independent, the epitome of a people-pleaser, I didn’t need anybody and I was a perfectionist to boot! I didn’t realise that I had always run away from my demons by keeping myself extremely busy, so when I physically could not run away any more I had to face them.
To admit that I was struggling so much that I didn’t want to go on living wasn’t something I could’ve done – I didn’t tell anyone – and that’s not fair on others. Everybody is struggling, and we talk about our struggle so rarely that it’s easy to forget that your friends do love and care about you, they’re just busy trying to deal with their own shit. If they don’t know that you are struggling how can they help and support you?
You may think you are being a burden, but leaving them with the guilt of not being able to help you with a problem they knew nothing about is far worse.
The problem with being a people-pleaser is that you don’t know how to accept help, only how to give it.
So the biggest learning points that I took away were not at all what I was expecting, which is why I love my job!
I learnt how to be a Mental Health First Aider for others, but I also reminded myself to lead by example and to be as authentic as I can be.
We need to take responsibility for our own wellbeing, even if that simply means being honest; first to ourselves, in order for us to be capable of being honest with others. We can only break down the wall of stigma around Mental Health if we are honest with ourselves and others. If we are ok (and only if we are ok – you cannot pour from an empty cup) then we need to start difficult conversations with others.
“On the other side of that difficult conversation lies peace.”
Contrary to popular belief, most fatal suicide attempts take place in the Spring.
Mental health experts at the Priory group said that May is the peak month for suicides in Britain. “The increase can be dramatic, with up to 50% more successful suicides in some cases,” says Chris Thompson, director of healthcare at the Priory group.
In Britain, about 6,300 people take their own lives each year, 90% of whom are likely to have mental health problems.
Thompson goes on to say that the hibernation tendencies of the winter months can actually be positive for those dealing with depression, and the seasonal changes that bring most of us out of winter apathy may work against those with severe depression. “It is a harsh irony that the partial remission which most depression sufferers experience in the spring often provides the boost of energy required for executing a suicide plan,” he says. “Spring is a time for new beginnings and new life, yet the juxtaposition between a literally blooming world and the barren inner life of the clinically depressed is often too much for them to bear.”
So as we approach this new year, this new decade in fact, let’s end the stigma around mental health.
#STOPTHESTIGMA
Mental Health First Aid courses are proving a valuable tool for many workplaces and other organisations to raise awareness and give tools, so do take advantage of this if you can and get some training where you work. I will be training Mental Health First Aid in the future so get in touch to be first on my list!
These illustrations from The Depression Project are valuable tools and I do recommend that you take a look at their website, app and social media for more information and support.
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NextIf you are experiencing feelings of overwhelm or anxiety, a quick way to relieve this and re-ground yourself is to use the 4,7,8 breathing technique.
This breathing pattern was developed by Dr. Andrew Weil and he described it as a “natural tranquilizer for the nervous system.”
This short video gives you a timed focus for this breathing rhythm and is taken from our Mindfulness and Mindset mastery workshop – “You have control”.
Method:
-Empty your lungs of air.
-Breathe in quietly through your nose for 4 seconds.
-Hold your breath for 7 seconds.
-Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
-Repeat.
https://youtu.be/6Oz1NB1tRloThe 54321 Technique is also a simple and valuable tool.
Click on the link for a video explanation of this, or get in touch to work with me, or book training for your organisation, to learn how to Re-Programme your Autopilot.
There are also contact details at the bottom of the page for many dedicated help and support resources.
If you are concerned about yourself, a friend or a loved one,
these helplines and support groups can offer expert advice:
These organisations are mainly UK based. For worldwide helplines and support see the CheckPoint website
More UK resources are also available on the Time to Change Website. For non life-threatening emergencies in the UK you can also call NHS 111.
If someone is in immediate danger to themselves and/or to others,
dial 999 for an ambulance or go directly to the nearest A&E department.
MENTAL HEALTH HELPLINES:
- Anxiety UK: Charity providing support if you’ve been diagnosed with an anxiety condition. 03444 775774. www.anxietyuk.org.uk
- Bipolar UK: Charity helping people living with manic depression or bipolar disorder. www.bipolaruk.org.uk
- Childline: Online or on the phone, anytime. 0800 1111 (24hrs). www.childline.org.uk
- Men’s Health Forum: 24/7 stress support for men by text, chat and email. www.menshealthforum.org.uk
- Mental Health Foundation: Provides information & support for anyone with mental health problems or learning disabilities. www.mentalhealth.org.uk
- Mind: Promotes the views and needs of people with mental health problems. 0300 123 3393 (Mon – Fri, 9am -6pm). www.mind.org.uk
- No Panic: Voluntary charity offering support for sufferers of panic attacks and obsessive compulsive disorder (OCD). Offers a course to help overcome your phobia/OCD & includes a helpline. 0844 9674848. www.nopanicorg.uk
- OCD Action: Support for people with OCD, includes information on treatment and online resources. 0845 3906232. www.OCDAction.org.uk
- OCD UK: A charity run by people with OCD, for people with OCD, includes facts, news and treatments. 0845 1203778 (Mon-Fri, 9am-5pm). www.OCDuk.org
- PAPYRUS: Young suicide prevention society. HOPElineUK 0800 0684141. www.papyrus-uk.org
- Rethink Mental Illness: Support and advice for people living with mental illness. 0300 5000927. www.rethink.org
- Samaritans: Confidential support for people experiencing feelings of distress of despair. 116 123 (Free 24hr helpline.) www.samaritans.org.uk
- SANE: Emotional support, information and guidance for people affected by mental illness, their families and carers. 0300 3047000 (4.30-10.30pm Daily). www.sane.org.uk/support
- Young Minds: Information on child and adolescent mental health; services for parents and professionals. Parents’ Helpline-0808 8025544 (Mon-Fri, 9.30am-4pm). www.youngminds.org.uk
ABUSE (Child, Sexual, Domestic Violence):
- NSPCC: Children’s charity dedicated to end child abuse & cruelty. 0800 800 5000 (24hr Helpline for adults concerned about a child.) Also see Childline in first column. www.nspcc.org.uk
- Refuge: Advice on dealing with domestic violence. 0808 2000247 (24hr helpline). www.refuge.org.uk
ADDICTION (Drugs, Alcohol, Gambling):
- Alcoholics Anonymous: 0845 7697555 (24hr Helpline). www.alcoholics-anonymous.org.uk
- Gamblers Anonymous: www.gamblersanonymous.org.uk
- Narcotics Anonymous: 0300 9991212 (Daily 10am-Midnight). www.ukna.org
ALZHEIMERS:
- Alzheimers Society: Provides Information on dementia, including factsheets and helplines. 0300 2221122 (Mon-Fri, 9am-5pm. Weekends 10am-4pm). www.alzheimers.org.uk
BEREAVEMENT:
- Cruse Bereavement Care: 0844 477 9400 (Mon-Fri, 9am-5pm). www.cruebereavementcare.org.uk
CRIME VICTIMS:
- Rape Crisis: 0808 029999 (To find your local services; Daily 12-2.30pm, 7-9:30pm). www.rapecrisis.org.uk
- Victim Support: 0808 1689111 (24hr Helpline). www.victimsupport.org
EATING DISORDERS:
- Beat: 0808 16891111 (24hr Helpline). www.victimsupport.org
LEARNING DISABILITIES:
- Mencap: Charity working with people with learning disabilities, their families and carers. 0808 8081111 (Mon-Fri, 9am-5pm). www.mencap.org.uk
PARENTING:
- Family Lives: Advice on all aspects of parenting, including dealing with bullying. 0808 8002222 (Mon-Fri, 9am-9pm; Sat-Sun, 10am-3pm). www.familylives.org.uk
RELATIONSHIPS:
- Relate: The UK’s largest provider of relationship support. www.relate.org.uk
MANAGING WORKPLACE STRESS & MENTAL HEALTH ISSUES:
