Tips for better mental health _{Tips and ideas to prevent negative thoughts}

We're not a crisis service at MESMAC, if you feel like you are in crisis, please call the correct people to help you as soon as possible: 

The Samaritans - 116 123

First Response Bradford - 0800 952 1181

Safe Spaces - 0800 952 1181 

First Response can refer you to Safe Spaces for an urgent same-day appointment over the phone or in-person.

Here at MESMAC Bradford we know that talking about your mental health can be difficult. We have a free counselling service at MESMAC and you can refer yourself or someone else through this link. You can find the eligibility criteria by following the link to the counselling page.

if you’re unsure what support you want, are unclear about your options or just want to talk informally to someone with lived experience. We are here for you!

We can communicate in your preferred format: Text, calls, WhatsApp, voice notes or in person at our MESMAC Bradford Centre

Contact Char (she/they), our Community Development Worker for LGBTQ+ Mental Health and Wellbeing: +44 7407 761569.

Hey I’m Char! I am the Community Development Worker for LGBTQ+ Mental Health and Wellbeing, I’m so grateful that I can use my previous lived experience with neurodivergence, trauma and therapeutic mental health services to support our community and help others. If you need some informal support around your wellbeing or require signposting or assistance getting mental health treatment then I can certainly help. I also run LGBTQ+ Peer Support Groups such as Neuro-Queer, Mind Makers, BLAGY and Bradford’s LGBTQ+ Social Hub so please get in touch if you would like to chat or attend a group and we can find the support that fits your needs

+44 7407 761569

We're not here to tell you to start training for a marathon, but most of us know that it is proven that some physical exercise can drastically improve our mood and well-being.

It's often best to start small, and you don't even need to leave your house to do it! Here are some suggestions for starting small to get those endorphins kicking in:

- Yoga: there are thousands of free yoga videos on Youtube, just search around a find one that works for you! This exercise can vary from very easy to very difficult, and the beauty is, it's up to you how you approach it! You could even find a sun spot in your bedroom to practice in. 

- Dancing in you kitchen: or living room, bedroom, shower, front yard- it's up to you! This might not work for everyone, but if you're in the mood, this could really improve your day!

- Going for a walk: it doesn't have to be a hike, and it doesn't have to be for long, maybe just a short stroll around the block for 15mins could have more of an impact than you might have thought? Or take a walk to the shops where you might usually drive, or bus or taxi to. Especially now the sun is coming through, let's make the most of it!

We love the We Are Undefeatable campaign, encouraging us all to move in ways that make us feel great, we hope you find something there that inspires you.

It isn't always easy to eat 'well' and to know what's 'right' or 'good'. At MESMAC, we're no food experts, but we do know that we feel better when we eat what makes our bodies feel good. 

If you're struggling with your relationship to food, then reach out to a charity like Beat, where they can offer you support, even on Christmas Day. 

Sleep doesn't come easy for everyone, or for some people, all we can do is sleep, and don't have the energy to do anything else.

As the daylight hours are getting longer, sometimes it can send our sleep out of whack. We might have been hibernating through winter and now wanting to start to get a normal sleeping pattern back. You know what's best for you, but here are some tips for a healthier sleeping pattern, because we know a good night's sleep can give us the energy we need to face the next day.

- Set a general bedtime. It doesn't have to be early, and it doesn't have to be strict, but maybe give yourself an hour to start winding down and getting ready for bed. Our brains love routine, so if we're feeling low, maybe it's worth a try?

- Put those devices down! Scrolling through twitter, instagram or tiktok might seem like a nice way of relaxing, but in reality, looking at other people's lives can often leave us feeling like we're missing out, or we're not good enough. Limit your scrolling in the evening to give your brain a good chance of feeling good before bed. Maybe try a book, audiobook or soothing music to unwind. Maybe even some colouring in could be your thing! 

- Focus on your breathing, not your thoughts. Using mindfulness techniques, breathing can help carry us into that dream state where we can escape for a few hours.

- Try and wake up at the same time each day (even on the weekend!). When our bodies fall into a natural rhythm and routine, we usually find our slip also falls into that routine, and our sleep benefits because of it! We think it's worth a try. 

Here's a great charity that helps the nation sleep better, with some of their tips for better sleep if you want to look into it in more detail. 

Healthy Minds – A website providing mental health information, advice and support in Bradford District and Craven. Find their LGBTQ+ support page here.

Safe Spaces – Is a crisis service provided by The Cellar Trust and BDC Mind. They provide in-person and phone appointments. Call First Response to refer yourself on 0800 952 1181.

The Cellar Trust – Local charity providing mental health support services.

Bradford District and Craven Mind - Local charity providing mental health support services.

My Wellbeing College - the Wellbeing College offer a range of guidance on issues such as stress, anxiety and poor sleep. Courses and 121 support can be offered.

Rehab 4 Addiction - founded to assist those affected by substance misuse and their loved ones. We offer a range of services, and help signpost you to the most effective treatments. This includes alcohol rehab, drug rehab, detox services, intervention, aftercare and outpatient counselling.

These charities work all year round offering support to those who need it:

- Papyrus: Helping to prevent suicide in those under 35. They even have a specific service for LGBT+ people if you prefer that.

- Campaign Against Living Miserably: CALM work specifically with and for men who are struggling. They have a chat line, webchat and loads of interesting and useful articles on their website. 

- SHOUT: if talking over the phone isn't your thing, maybe texting is. SHOUT is a charity that offers support via text round the clock, if you're feeling low but don't want to say it out loud, maybe a text to these guys might help? 

- The Black, African and Asian Therapy Network: BAATN offer therapy for all Black and Brown people, some in a paid for capacity, but they also have a list of resources here for free support.

- BEAT: The eating disorder charity have a phone line and webchat offer for supporting those struggling with their relationship to eating, and this time of year that can be heightened for many. If you're struggling with this this year, then BEAT are there to help. 

- GALLOP: If you're in an LGBTQ+ relationship and are feeling unsure if you are in a healthy relationship, then it's probably worth talking to someone about your worries. GALLOP offer a helpline, an email and also offer case work provision. You're not alone, and GALLOP will not judge you for your identity.