Disclaimer Any views or opinions in this newsletter are solely those of the authors and do not necessarily represent those of the Recovery In-Sight Group unless specifically stated. While all information is given in good faith, the authors cannot accept responsibility for the accuracy of the information given. No responsibility will be accepted to the contents and accuracy of suggested third part website links or other publications. Additionally, readers are advised to discuss with their doctor any change to the nature or amount of their treatment before acting upon any information herein. All articles are the copyright of Recovery In-Sight Newsletter and may only be reproduced with an acknowledgement.

Central Herts Bipolar Group (Stevenage)

Wed 27 January 2010 - self-help group. Wed 24 February 2010 - self-help group. Wed. 24 March 2010 - Visit from Tracy Webber, Herts County Council Joint Commissioning Team. Tracey has taken over from Catherine Swaile, and will be giving an update on the various mental health services funded by HCC, including our Group. This will be an opportunity for Group members to state their needs for mental health services including Recovery In-Sight and to justify it’s continued funding support. Meetings held every 4th Wednesday of the month in Stevenage 1.30pm-3.30pm

West Herts Bipolar Group (Watford)

Sat. 9 January 2010 - Facilitated discussion 10.30am-12.30pm - Jasmine Heaps (trained counsellor in relation-ships and experience of bipolar in the family). will facilitate a discussion on relationships and bipolar disorder, based on topics suggested on the day.

Sat. 13 Feb 2010 - Self-help group.

Sat. 13 March 2010 - Self-help group.

Meetings held every second Saturday of the month in Watford 10.30am-12.30pm

Newsletter

Future support group dates and event News Update Corrrection

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ICAS - Independent Complaints Advocacy Service Calm and CEA (B Houlston)

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3

Exercise Referral Scheme (L Stoneman)

4

Recovery In-Sight Training

5

Poetry Page - “Noise”

6

Generalized Anxiety Disorder (B Maru)

7-8

Useful phone

numbers, websites and group contact details

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Inside this issue:

December 2009 Issue No. 3

It’s been a busy year for all concerned with the Recovery In-Sight Centre and the self-help groups. The Watford and Stevenage self-help groups continue to offer monthly meetings, and this year there have been visits to the groups from Herts County Council (funders) Catherine Swaile; Stephanie Sadler, psychiatrist from Hemel Hemp-stead; Jane Hale, a person centred counsellor and a food and mood workshop. Both groups also enjoyed a summer walk, talk and picnic. There are now over 150 members between the two groups and this number is increasing. The 5th In-Sight training course starts in January 2010 (see page 5), completing its 4th course in October last.

The Recovery In-Sight Centre, staff and volunteers are now settling into the new offices in Hatfield, where a variety of good work is going on, including opportunities to get involved in voluntary work in areas such as administration and marketing.

Season’s greetings to all - We hope that the Centre

continues to enable people in their mental health recovery in

2010

Editor’s Correction from last issue —

It should be noted that at the end of Alastair Campbell’s celebrity profile published in Issue No. 2, August

newsletter, reference was made to Time to Change as a Government backed campaign. Time to Change is in

fact run by the charities, Mind and Rethink, and funded by the Big Lottery Fund and Comic Relief.

Apologies for this inaccuracy.

Dates for future self-help group meetings and other events

What is the Independent Complaints Advocacy Service (ICAS)? ICAS provides advocacy support to people who wish to make a complaint about the service - or lack of it - that they have received from the NHS. Most people are happy with the care they receive from the NHS, but sometimes things don’t go quite as expected. Everyone has a right to complain if they feel something has gone wrong, and for this reason the NHS has a Complaints Procedure which can help you to get the answers and explanations you may have been seeking. All services provided by the NHS are covered including GPs, hospitals, pharmacies, opticians and dentists. ICAS advocates will support you through the NHS complaints process. They will explain the options available and support you to pursue your chosen course of action. We will only do what you ask us to and will not try to tell you what to do. We do not investigate or encourage complaints, nor do we offer legal or medical advice. The ICAS service is free, independent and confidential.

The formal NHS complaints process has changed since 1st April with the Healthcare Commission ceasing to exist and to be part of the process. Instead greater emphasis is placed on resolving issues at a local level called Local Resolution and it is where the majority of complaints are satisfactorily concluded.

If you remain unhappy once Local Resolution has concluded you may ask the Parliamentary and Health Service Ombudsman (PHSO) to review your complaint. The PHSO is completely independent and will check that everything possible has been done to resolve your complaint. If you live in Herts or Beds and require more information about the service including a free Self Help Information pack you can contact ICAS on 0845 456 1082 or via our website www.pohwer.net. If you live outside this area, we can provide details of which ICAS office to call or details are on our website.

Introduction to Independent Complaints Advocacy Service – ICAS by Gill Wingfield, Herts & Beds Team Manager, POhWER ICAS

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Recovery In-Sight

Newsletter

Calm is an initiative by the Department of Health to help alleviate suffering caused by suicidal thoughts, mental illness, and drug dependency. The CALM campaign is targeted at men in the age range 15 to 35 years, but the helpline is open to anyone. Everyone who calls will receive an equal service regardless of age, gender, cultural background or sexuality. Originally based in Manchester it is now available nationwide 5:00pm to 12:00am Saturday to Tuesday. If you need to speak to a counsellor Freephone: 0800 585858. I have found this tele-phone number most useful to me so I thought I would pass it on. Remember, calls to CALM on a landline are free, confidential and anonymous and they don't show up on landline telephone bills.

www.thecalmzone.net 0800 585858

Cinema Exhibitors’ Association Card (CEA) Cutting cinema costs via the Cinema Exhibitors' Association national card scheme can reduce the expense of a visit to see the latest films. Card holders will be able to get a free ticket for the person who accompanies them, every time they go to the cinema. To qualify for a card someone will need to meet one or more of the following criteria:- • Be in receipt of Disability Living Allowance • Be in receipt of Attendance Allowance • Be a registered blind person The CEA card is valid for one year from the date of issue and costs £5·50 to process. It can be used in the cinema of Odeon and other major chains as well as in some local independent cinemas. For further information ask at your local cinema. If you have any difficulty, please contact at this address: CEACARD, Po Box 199, Deeside, CH5 9BW. Tel: 0845 123 1292 or visit www.ceacard.co.uk - where participating cinemas are listed and you may print an application form.

Written by Bob Houlston

CALM - Campaign Against Living Miserably 3

How well does exercise work for depression? For mild depression. Physical activity can be as good as antidepressants or psychological treatments like cognitive behavioural therapy - CBT.

We often talk about the mind and body as though they are completely separate – but they aren't. The mind can’t function unless your body is working properly - but it also works the other way. The state of your mind affects your body. So, if you feel low and anxious, you may do less and become less active - missing out on things you enjoy, which can make you feel worse. You can get caught in a harmful cycle. Taking part in the scheme can help break this cycle.

A member of the exercise referral scheme has said “The scheme is a great way of learning how exercise can help you feel mentally and physically stronger; you can try new things and choose which suits you best. I never thought I would go into a gym and do what I am doing now. The scheme has helped me do that and much more”.

Applicants should contact Steve Howard at St Albans Arts, Sports and Health Development Team on 01727 827667 for an application form, and information on discounts available for this scheme. Applicants will be expected to supply a referral letter from a health professional as well as proof of residency.

Additional information - websites: www.leisureinstalbans.co.uk http://www.harpersfitness.co.uk www.rcpsych.ac.uk (MH Info - treatments) www.hertsdirect.org/healthwalks

www.leisureconnection.co.uk

St Albans City and District Council in conjunction with Harpers Health and Fitness are offering an exercise referral scheme which is designed to support local residents who have health problems, including mental health conditions including depression, where physical activity can aid recovery or improve quality of life. Leisure Centres are located in St Albans, London Colney, Bricket Wood and Harpenden.

As well as following a personalised programme of exercise, the scheme offers opportunities to take part in free taster sessions in various sports and arts based activities. These include sessions in croquet, Nordic walking, kite making, ceramics workshops, ballroom dancing and photography courses, to name a few. A weight loss programme is being introduced in 2010. The Exercise Referral Scheme offers a way in which you can take part in exercise regularly and independently with support from qualified trainers.

The Royal college of Psychiatrist report if you are active you will probably find it easier to deal with life’s problems and challenges. So — if those problems stop you from regularly exercising, it’s worth remembering that finding time for exercise may well help you to deal with such problems. Exercise can also help you cope by improving how you feel about yourself and getting you together with other people.

It can certainly be harder to get active when you are depressed. But being active lifts your mood and gives you a sense of being in control and in touch with other people.

New Year—New You??? Newsletter

EXERCISE REFERRAL SCHEME

Written by L Stoneman

Exercise scheme members playing croquet at Clarence Park

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RECOVERY IN-SIGHT CENTRE Free In-Sight recovery training for users and carers

affected by bipolar disorder Funded by the Innovations Fund, Adult Care Services, Herts County Council

In-Sight is a comprehensive lifestyle development group training enabling people in their recovery from bipolar disor-der. It includes mood management, life skills development, healthy lifestyle, and wellness planning. Its effectiveness in enhancing recovery has been demonstrated for trainees, compared to people receiving their usual care, in a re-search study undertaken at the University of Hertfordshire. This free course is offered to people with a diagnosis of bipolar disorder, and to carers of a family member with a diagnosis of bipolar disorder, to enable recovery. Venue: The Recovery In-Sight Centre, University of Hertfordshire, MacLaurin Building, 3rd Floor, 4 Bishop Square, Business Park, Hatfield AL10 9NE. Duration: 3 hours per week for 16 weeks Start: Wednesday 6th January 2010 Time: 6—9pm Finish: Wednesday 21st April 2010

The course will be delivered by service user and carer trainers who have previously trained as trainers. The course is free, and a full course manual together with tea/coffee are provided. A commitment to attend regularly is required for maximum benefit. The training course is limited to a maximum of 12 people. To explore how the training may have benefited trainees, there is a requirement to complete feedback question-naires, and to attend the two focus group discussions facilitated by Dr Jan Wallcraft - one is held before the course starts on 6th January, and one is held after the course finishes on 21st April. Each focus group lasts for about an hour. What people have said about the In-Sight course and how it helped them:- A person with a diagnosis of bipolar disorder, who later trained as a trainer: “From the very beginning, this In-Sight training gave me a new perspective of my illness. Firstly, it was really nice and especially use-ful to meet the trainers who apart from also being sufferers of bipolar disorder, were of a sound mind and were trainers, and one with a PhD, so I guess it was hopeful for me to see that one can still have a career despite this mental illness. Secondly, we as a group gelled really well and again, it was good to meet fellow people with the diagnosis and so I felt less alone generally. The course was really an insight and as I have already mentioned on the questionnaire, I have put many of these new learned techniques into practice. It was useful to see in writing both general and personal warning signs as well as coping strategies for high and low moods. The Behaviour-Thought-Mood diary has also been a useful tool that I am still utilizing to monitor and evaluate my mood. As a whole, our group has decided to carry on meeting once a month for support which is also good and so we realize between ourselves that the group support we have found in one another may continue a while longer”. A carer for her son with a diagnosis of bipolar disorder “This course helped me tremendously with the knowledge and understanding I have gained coming on this course. I felt comfortable sharing my experiences and how it affected me as a carer for my son who suffers from manic depression”.

For more information, contact: Dr Heather Straughan, The Recovery In-Sight Centre, MacLaurin Building, University of Hertfordshire, 4 Bishop Square, Business Park, Hatfield, AL10 9NE. contact@recoveryin-sight.centre.com Office Tel. No. 01707-284808

www.recoveryin-sight.com

“In-Sight” Training

5 Book your place today on the In-Sight Course

POETRY PAGE

This poem was inspired by a live band which set up outside the windows of Watford library where I was attending a creative writing session for

members of Mind. Ruth.

NOISE!

The stomping of drums gets into my head -

I can’t hear a word that anyone’s said. It’s shaking the bones inside my mind; The effect on my ears is most unkind!

Deep basses boom out with a grating of sound; Over and over; round and round.

But wait! If we listen to the vocals, The pain's not so sharp—it’s almost uplifting.

I suddenly feel that my soul is shifting. So if I just stop and follow the way, Power and energy are ours, I say.

Entertainment’s the word of the day!

By Gerry, Margaret, Louisa, Ruth, Howard and Lorraine.

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Written by B Maru

All of us worry about things like health, money, or family problems at one time or another. However, people with GAD are extremely worried about these and many other things, even when there is little or no reason to worry about them. They may be very anxious about just getting through the day. They think things will always go badly. At times, worrying keeps people with GAD from doing everyday tasks. When does GAD start? GAD develops slowly. It often starts during the time between childhood and middle age. Symptoms may get better or worse at different times, and often are worse during times of stress. Signs and symptoms of generalized anxiety disorder (GAD) The symptoms of generalized anxiety disorder (GAD) fluctuate. You may notice better and worse times of the day, or better and worse days in general. And while stress doesn’t cause generalized anxiety disorder, it can make the symptoms worse. Not everyone with generalized anxiety disorder has the same symptoms. But most people with GAD experience a combination of a number of the following physical and psychological symptoms: Physical symptoms of generalized anxiety disorder (GAD): • Muscle tension, aches, or soreness • Trouble falling asleep or staying asleep • Stomach problems, nausea, diarrhoea • Jumpiness or unsteadiness • Edginess or restlessness • Tiring easily Psychological symptoms of generalized anxiety disorder (GAD) • Irritability • Feelings of dread • Inability to control anxious thoughts • Inability to relax • Difficulty concentrating • Fear of losing control or being rejected Is there help? There is help for people with GAD. The first step is to go to your GP to talk about symptoms. Your doctor should perform an exam to make sure that another physical problem isn't causing the symp-toms. The doctor may make a referral to a mental health specialist.

Generalized Anxiety Disorder - GAD 7

Newsletter

Doctors may prescribe medication to help relieve GAD. It's important to know that some of these medicines may take a few weeks to start working. The kinds of medicines used to treat GAD are listed below. Some are used to treat other problems, such as depression, but also are helpful for GAD:

ª antidepressants, ª anti-anxiety medicines, and beta blockers. Doctors also may ask people with GAD if they wish to be referred to mental health services available for access to; social workers, psychologists, and/or psychiatrists. This treatment can help people with GAD feel less anxious and fearful. There is no cure for GAD yet, but treatments can give relief to people who have it and help them live a more normal life. Self-help for generalized anxiety disorder (GAD) If you have generalized anxiety disorder (GAD), there are many things you can do to make yourself feel better. For some, self-help strategies are enough to get anxiety symptoms under control. For oth-ers, additional therapy and support is needed. But in either case, self-help coping techniques will only help reduce your overall anxiety levels. Effective self-help techniques for generalized anxiety disorder (GAD) include: Dealing with your worry and anxiety in more productive ways. This may involve challenging irra-tional worrisome thoughts, learning how to postpone worrying, and learning to accept uncertainty in your life. Make any necessary anxiety-reducing lifestyle changes. Such as eliminating caffeine, starting an ex-ercise program, improving your diet, and drawing on the support of family and friends. Learn and practice relaxation techniques. Such as meditation and deep breathing. As you strengthen your ability to relax, your nervous system will become less reactive and you’ll be less vulnerable to anxiety and stress. Why do people get GAD? GAD sometimes runs in families, but no one knows for sure why some people have it, while others don't. When chemicals in the brain are not at a certain level it can cause a person to have GAD. That is why medications often help with the symptoms because they help the brain chemicals stay at the correct levels. Exercise results in a release of brain chemicals too, and can be useful for symptomatic treatment. To improve treatment, scientists are studying how well different medicines and therapies work. Additional website info - http://www.bbc.co.uk/headroom/wellbeing/guides/stress.shtml

Generalized Anxiety Disorder (GAD) 8

Central Herts Bipolar Recovery In-Sight Group (Stevenage) Friends Meeting House 21 Cuttys Lane Stevenage Herts SG1 1UP Meetings held 4th Wednesday in the month— 1.30pm—3.30pm

Phone No. 07727725311 Email: recoveryinsightbipolargroup@googlemail.com Group facilitator: Ruth

Useful Website Addresses http://www.recoveryin-sight.com http://www.mdf.org.uk (Manic Depressive Fellowship) http://www.scmh.org.uk (Sainsburys Centre Mental Health) http://www.choiceandmedication.org.uk (Medication) http://www.rcpsych.ac.uk (Royal College of Psychiatry) http://www.adviceguide.org.uk (Citizens Advice) http://www.shift.org.uk (Anti Stigma) http://www.papyrus-uk.org (Practical advice to young people worried about themselves or friends) http://www.carersinherts.org (Carers in Hertfordshire) http://nhs.uk (Your health, your choices) http://nhsdirect.nhs.uk (Health Information)

Recovery In-Sight newsletter would like your articles for publication— It can be anything from your personal experiences, poems, photos, etc.

Ideally, please forward in Word format and email to the Group’s email address as shown below, or post

to The Recovery In-Sight Centre office as above. Handwritten material is also fine.

Deadline for next newsletter

by the end of February 2010 please.

Your Newsletter articles wanted!

Useful Phone Numbers:- Herts Parts NHS Foundation Trust Mental Health Helpline - 01438 843322 (out of hours support and help) Benefit Enquiry Line— 0800 882 200 Disability Information Bureau - 01438 737447 _____________________________________

The Recovery In-Sight Centre MacLaurin Building

University of Hertfordshire 4 Bishop Square Business Park

Hatfield Hertfordshire Al10 9NE

Tel. 01707-284808

Email: contact@recoveryinsight.com

West Herts Bipolar Recovery In-Sight Group (Watford) Friends Meeting House 150 Church Road Watford Herts WD17 4QB Meetings held 2nd Saturday in the month— 10.30am—12.30pm Phone No. 07504335722 Email: contact@recoveryinsight.com Group facilitators: Laura, Gwyn & Carolyn

IF YOU HAVE ENJOYED READING THIS NEWSLETTER AND WOULD LIKE TO READ SIMILAR ARTICLES, “FORWARD” IS A WEEKLY BIPOLAR NEWSLETTER — EMAIL JONATHAN TO RECEIVE YOUR COPY: ashby300@hotmail.com

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