Please note that the below advice, information, resources and websites are NOT intended to replace having an assessment with a medical professional who can offer specialist tailored information and advice and discuss treatment options for your specific mental health needs/difficulties.

In the event of feeling or being unable to keep yourself safe please always attend the nearest Emergency Department to see the mental health team based there 24/7.

If you have a routine GP appointment booked to discuss mental health and feel that due to worsening mental health difficulties you cannot wait until your appointment, speak to reception about an emergency/urgent (same/next working day) appointment with the Specialist Mental Health Nurse Practitioner (telephone or face to face).

Safety Numbers/Safety Services:

The Nottinghamshire Mental Health helpline number is 0808 196 3779 and available 24/7 to anyone struggling with their mental health. Calls are answered by the crisis team, but you do NOT have to be in an acute crisis to contact them. You can speak to them about any new, worsening and/or ongoing mental health difficulties and speaking to someone in real time is often helpful. The crisis team can see you face to face if needed. You can also ring NHS111 option two to be transferred through to the local mental health helpline.

If you are ever in a mental health crisis and need to talk there are many helplines staffed by trained people ready to listen including (clinical staff available at above helpline).
-Samaritans 24 hours a day, every day - call 116 123.
-SANEline 4.30pm–10.30pm, every day - call 0300 304 7000.
-National Suicide Prevention Helpline 6pm–3:30am, every day - call 0800 689 5652.
-Campaign Against Living Miserably (CALM) 5pm–midnight, every day - call 0800 58 58 58

The national No Panic Helpline operates 10:00-22:00 daily on 0300 772 9844 and helps people on the verge of a panic attack and/or who are having one to reduce the length of time an attack lasts. It is beneficial to speak to the service when experiencing a panic attack and can reduce the likelihood of further ones.

Crisis sanctuaries are open (for anyone aged 18 and older) in Nottinghamshire every evening between 16:00-23:00 for telephone support and from 18:00-23:00 for face to face support (there is one in Chilwell and one in the City Centre) Visit us | Nottinghamshire Crisis Sanctuaries Each Crisis Sanctuary has intervention workers who provide recovery-focused crisis intervention / support. Nottingham Crisis Sanctuaries | Turning Point (turning-point.co.uk) It is both a face to face and/or telephone service 0115 844 1846 

The Tomorrow Project is a confidential suicide prevention, intervention and post intervention service that offer help and support. Referrals via email crisis@tomorrowproject.org.uk or by 0115 880 0280 and a member of the team will response within one working day. This is not an immediate service, and the service is open weekdays 9-5. The service also has an out of hours drop-in service Mondays and Thursdays between 18:00-23:00 for anyone at risk of self-harm and/or suicide.

Child and Adolescent Mental Health Crisis Resolution Home Treatment and Liaison Team offer telephone and face to face support to young people (under 18s) experiencing a mental health crisis or needing urgent input or support, as well as providing advice to patients/carers. Available 24/7 on 0808 1963379.

There are no restrictions on how often any of the above services can be used. It is advisable to save these numbers in your phone so you have access to them.

Safety plans:

Please use the below resources to help create a safety plan if you are struggling with suicidal thoughts, as safety plans are great tools to help navigate suicidal feelings and urges and manage these. You may wish to share it with friends and family if you feel comfortable doing so.

Suicide Safety Plan (papyrus-uk.org)

Creating a 'safety plan' | Samaritans

Safety Planning - Every Life Matters (every-life-matters.org.uk)

How to Create a Suicide Safety Plan (verywellmind.com)

Needing emotional support weekday daytimes?

Between 09:30-16:00 weekdays and 09:30-12:30 Saturdays in Nottingham city centre there is an emotional support service called Wellness in Mind who offer support in-person or via telephone. This service is free. Wellness in Mind - Mental Health Help and Support in Nottingham Talk face to face about mental health in Nottingham (wellnessinmind.org) If a student at UoN you can also speak to the support and wellbeing team weekdays.

Free NHS funded therapy:

NHS funded therapy help these very common mental health conditions - anxiety, body dysmorphia, depression, eating disorder if stable, insomnia, OCD, panic, phobias, PTSD, stress, trauma and more. Therapy is delivered by a variety of approaches - counselling, CBT https://www.nhs.uk/conditions/cognitive-behavioural-therapy-cbt/ and more. A detailed initial consultation helps determine which form of therapy, the level of the therapy, which therapist is best suited to help you and how treatment should be delivered. Ensure you tell the therapist the full extent of all of your difficulties, the length of time your difficulties have been present for and the full impact they have had on your day-to-day functioning/life. 

Referral Form (mayden.co.uk) or ring 0333 1881060 to self-refer. Please note that all referrals are dealt with in order so you will not be seen any quicker based on if a GP made a referral and patients report it takes four minutes (typically) to make a self-referral online. The service is free across Nottinghamshire.

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Human Flourishing Project offers free psychotherapy and counselling. They cannot see any University of Nottingham staff or students due to their research links but can see non University staff members or students when open for referrals. Unfortunately closed until further notice. 

Base 51 (a charity) also support younger people aged 12-25 needing counselling, support, and group work. They also offer drop-in sessions. Someone to Talk to | Base 51

Notts Sexual Violence Support Service (a charity) support people who have experienced sexual violence and provide drop in and telephone support, with longer-term therapy. They offer a helpline 0115 941 0440, email support support@nottssvss.org.uk , online drop-in, counselling, therapies, group support, specialist support for survivors of institutional childhood sexual abuse, support for families and carers and an online self-help programme. The helpline is open seven days a week 10:00-13:00 and weekdays 16:30-19:30. https://nottssvss.org.uk/downloads/#leaflets How We Can Help | Rape Support Services Nottm | Notts SVS Services

There are also further specialist services that may be applicable to access via onward referral if it is felt to be clinically indicated.

Seeking a Neurodiversity assessment?

ADHD and Autism appointments:

If seeking a referral for an ADHD and/or Autism assessment speak to reception as if you make a GP appointment to discuss ADHD and/or Autism symptoms this appointment will be cancelled as there are set established processes which do not need GP involvement. The specialist Mental Health Nurse Practitioner offers dedicated slots for Autism pre-screening appointments and there is a detailed practice ADHD pack which reception send via e-mail for you to complete and see if an onward referral for assessment is clinically indicated. If you have an educational diagnosis of ADHD unfortunately this does not qualify towards a medical diagnosis of ADHD in any way, and a medical diagnosis would have to be sought. Please note the local NHS ADHD service always reserve the right to carry out a re-assessment for any existing diagnosis before they can commence ADHD medication and it is also over a three year wait for a diagnostic assessment with the service currently (with a further wait to commence ADHD medication).

Self-Help Resources:

Centre for Clinical Interventions (CCI) Resources:  

Written by Clinical Psychologists giving advice in eighteen different mental health areas with detailed information sheets, workbooks and worksheets. Areas covered include anxiety, depression, health anxiety, OCD and panic etc.  

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/

Cumbria Northumberland Tyne Wear (CNTW) Self-Help Resources:

Very good self-help resources in twenty-four different presentations covering an extensive range of mental health conditions. Areas covered include anxiety, depression, health anxiety, OCD and panic etc.

Self Help Leaflets - Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust (ntw.nhs.uk)

Anxiety Resources: 

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/anxiety-self-help-guide

https://www.getselfhelp.co.uk/stopp.htm

https://www.rcpsych.ac.uk/mental-health/mental-illnesses-and-mental-health-problems/anxiety-and-generalised-anxiety-disorder-(gad)

Anxiety Self-Help Resources - Information Sheets, Worksheets & Workbooks (health.wa.gov.au)

Anxiety.pdf (ntw.nhs.uk)

https://www.plymouthhospitals.nhs.uk/anxiety-resources/

https://www.youngminds.org.uk/young-person/mental-health-conditions/anxiety/ 

Dealing with Distress Resources: 

Please ALSO click on the above CCI and CNTW websites to use their specific resources, as well as using the below:

https://www.getselfhelp.co.uk/docs/DealingwithDistress.pdf

Depression Resources: 

https://www.nhs.uk/conditions/stress-anxiety-depression/feel-better-and-happy/

https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care/#collapse741ec

https://www.nhs.uk/oneyou/every-mind-matters/

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/depression-self-help-guide

https://www.mind.org.uk/information-support/tips-for-everyday-living/

https://www.nhs.uk/mental-health/conditions/depression-in-adults/

https://www.rcpsych.ac.uk/mental-health/mental-illnesses-and-mental-health-problems/depression

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Depression

https://selfhelp.cntw.nhs.uk/self-help-guides/depression-and-low-mood

https://psychcentral.com/depression/self-help-for-depression 

Eating Disorder Resources:

Please ALSO click on the above CCI and CNTW websites to use their specific resources, as well as using the below:

Recovery and self-care for eating problems - Mind

Anorexia Self Help | Get.gg - Getselfhelp.co.uk

Bulimia & Binge Eating Self Help | Get.gg - Getselfhelp.co.uk

Helpful Books - Beat (beateatingdisorders.org.uk)

Gratitude Journaling Resources:

https://www.intelligentchange.com/blogs/read/ultimate-gratitude-journal-guide   

https://positivepsychology.com/gratitude-journal/

Mental Health Audio Guides / Podcasts:  

https://www.nhs.uk/conditions/stress-anxiety-depression/moodzone-mental-wellbeing-audio-guides/  

https://www.cntw.nhs.uk/resource-library/relaxation-techniques/

NHS-Mental-Health-Apps.pdf (bsuh.nhs.uk)

https://www.covwarkpt.nhs.uk/dont-panic

Podcasts | Mental Health Foundation

Podcasts | Talking Therapies (hwhct.nhs.uk)

https://wellcomecollection.org/series/YQwZHhEAACEAnvPK?gclid=EAIaIQobChMItbGRoenM9gIVNoBQBh1bdwcBEAAYAyAAEgKOR_D_BwE 

https://www.mind.org.uk/information-support/your-stories/mind-podcast-anxiety-and-panic-attacks/

Mental wellbeing audio guides - NHS (www.nhs.uk)

Free mental wellbeing audio guides :: Keeping Well (keepingwellnwl.nhs.uk)

Mindfulness, Meditation and Yoga Introductory Videos:  

https://www.youtube.com/watch?v=6p_yaNFSYao

https://www.youtube.com/watch?v=4pLUleLdwY4

https://www.youtube.com/watch?v=v7AYKMP6rOE

Obsessive Compulsive Disorder Resources:

https://ocdaction.org.uk/resources/

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/obsessive-compulsive-disorder-ocd-self-help-guide 

https://www.ocduk.org/overcoming-ocd/self-help/

https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/obsessive-compulsive-disorder-ocd-self-help-guide/

25 Tips for Succeeding in Your OCD Treatment | IOCDF

https://www.nhs.uk/mental-health/conditions/obsessive-compulsive-disorder-ocd/treatment/

https://cypf.berkshirehealthcare.nhs.uk/media/168487/managing-ocd.pdf

https://psychcentral.com/ocd/steps-to-manage-obsessive-compulsive-disorder

https://www.treatmyocd.com/blog/6-best-strategies-to-combat-obsessive-compulsive-disorder

https://selfhelp.cntw.nhs.uk/self-help-guides/obsessions-and-compulsions

Self-Help:Managing your OCD (anxietycanada.com)

Panic Resources: 

Please ALSO click on the above CCI and CNTW websites to use their specific resources, as well as using the below:

https://nopanic.org.uk/relaxation-technique/

MOODJUICE - Panic - Self-help Guide (scot.nhs.uk)

https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks/

https://www.getselfhelp.co.uk/panic-self-help/

https://www.shsc.nhs.uk/selfhelp/panicattacks

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Panic 

Relaxation Techniques:

https://nopanic.org.uk/relaxation-technique/

Relaxation exercises - Mind

Self-Harming Distraction Resources:

https://www.youngminds.org.uk/young-person/my-feelings/self-harm/

https://www.rcpsych.ac.uk/mental-health/problems-disorders/self-harm

https://www.nhsborders.scot.nhs.uk/media/213564/self-harm.pdf

https://www.helpguide.org/articles/anxiety/cutting-and-self-harm.htm

https://www.rethink.org/advice-and-information/about-mental-illness/learn-more-about-symptoms/self-harm/

Sleeping Difficulty Resources:

Please ALSO click on the above CCI and CNTW websites to use their specific resources, as well as using the below:

https://cci.health.wa.gov.au/~/media/CCI/Mental%20Health%20Professionals/Sleep/Sleep%20-%20Information%20Sheets/Sleep%20Information%20Sheet%20-%2004%20-%20Sleep%20Hygiene.pdf

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/sleep-problems-and-insomnia-self-help-guide

https://sleepcouncil.org.uk/advice-support/sleep-advice/sleep-hygiene/

https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

https://www.nhs.uk/oneyou/for-your-body/sleep-better/

https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/

https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-problems/

Stress Resources:

Please ALSO click on the above CCI and CNTW websites to use their specific resources, as well as using the below:

https://www.nhs.uk/conditions/stress-anxiety-depression/student-stress/

https://www.theguardian.com/education/mortarboard/2013/nov/06/students-ten-ways-to-beat-stress

https://www.verywellmind.com/top-school-stress-relievers-for-students-3145179

https://www.mind.org.uk/media-a/4667/how-to-manage-stress_2015.pdf

https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/student-stress-self-help-tips/

https://www.studentminds.org.uk/resources.html

https://www.youtube.com/watch?v=xbYQOLeGDbQ

Unhelpful Thinking Resources: 

https://www.cci.health.wa.gov.au/~/media/CCI/Consumer%20Modules/Panic%20Stations/Panic%20Stations%20-%2005%20-%20Unhelpful%20Thinking%20Styles.pdf

https://www.moodcafe.co.uk/media/19118/Negative%20Thinking.pdf

Additional Resources and Services:

Campaign Against Living Miserably: 

The campaign against living miserably is a charity supporting men struggling with mental health difficulties. 0800 585858. https://www.thecalmzone.net/  

Harmless:

Offers services to people who self-harm following a self-referral. They also offer a range of resources. E-mail info@harmless.org.uk ; www.harmless.org.uk/blog/  

Kooth:

An online supporting mental wellbeing community offering free, safe support.

https://www.kooth.com

NottAlone Mental Health Website:

Offers advice on common mental health presentations You are NottAlone | NottAlone 

Nottingham Recovery Network:  

Self-referral support, advice and treatment for people experiencing alcohol and/or drug misuse. 0800 0665362. www.nottinghamrecoverynetwork.com  

Reading Well Books:

Reading Well helps people experiencing mental health difficulties to better understand and manage their mental health. Reading Well (reading-well.org.uk)

Suicide Prevention Service:  

Papyrus is the UK charity for prevention of young suicides (under 35’s) - Call: 0800 068 4141 open now 24/7 Text: 07860 039 967 Email: pat@papyrus-uk.org www.papyrus-uk.org  

Students Against Depression:

Providing support and advice for students experiencing depression, anxiety, sleeping difficulties or suicidal thinking. https://www.studentsagainstdepression.org

The Samaritans:  

Available 24/7 for people struggling with mental health difficulties. Ring 116123 jo@Samaritans.org.uk https://www.samaritans.org/branches/nottingham/ 

University of Nottingham additional services/support:

Chaplaincy Support:  

Whatever a student’s faith, or if they have none, the chaplains offer spiritual and pastoral support. 0115 9513931 https://www.nottingham.ac.uk/chaplaincy

Counselling Service:  

non uon access student - The University of Nottingham  The University of Nottingham Counselling service is a referral only service. As per the above link to access the service students need to meet either the Support and wellbeing team, ResX Team (if in halls of residence), Disability team (if under the disability support service) or the Report and support team, who can refer you if indicated.

Self-help resources: Self-Help Resources - The University of Nottingham   

Podcasts: Podcasts - The University of Nottingham 

Eating Disorders in Student Services:  

For students with mild to moderate eating difficulties/disorder or disordered eating. This is NOT a free service as it is not an NHS or University service. No formal diagnosis required to access. E-mail info@firststepsed.co.uk www.firststepsed.co.uk

Ebooks and Paperback books within University libraries:

Extensive mental health eBooks and paperbooks. https://rl.talis.com/3/notts/lists/183148A1-7410-3C2D-CEAC-7AF61814F9B7.html

Mental Health Advisory Service:

Referral only service who offer support, advice and guidance to students experiencing mental health difficulties. Please speak to any relevant UoN staff member regarding a potential referral.

Nightline:

A supportive listening and information service provided during term time for students by students between 19:00-08:00. Available 24/7 during exam periods and welcome week. 0115 9514985 Email: nightlineanon@nottingham.ac.uk 

Support Plans:

If you have a diagnosis of ADHD and/or Autism and/or have a long-term medical condition and/or have learning difficulties and/or have struggled with your mental health for more than twelve months, do speak to the University's disability support service about setting up a disability support plan. If referred for an ADHD assessment you are also entitled to have a support plan and for this to be updated if diagnosed. https://www.nottingham.ac.uk/studentservices/servicedetails/disability-support-services/disability-support-services.aspx 

Student Minds:

A student mental health charity that empowers students to look after their mental health, support others and create change. They also offer peer support across six weekly blocks and each session covers a different topic. UoNSU (nottingham.ac.uk)

Support and Wellbeing Team:

Working alongside personal tutors and supervisors to provide practical advice, help and support on a wide range of issues. Support and Wellbeing Service - The University of Nottingham

Togetherall Support:  

Togetherall helps students get support, take control and feel better. It provides 24/7 peer-to-peer and professional support, plus self-management tools.
Register as student | Account | Togetherall

In the event of feeling or being unable to keep yourself safe please always attend the nearest Emergency Department to see the mental health team based there 24/7.

Please remember the above advice, information, resources and websites are NOT intended to replace having an assessment with a medical professional who can offer specialist tailored information and advice and discuss treatment options for your specific needs.

Health & Wellbeing Team