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VETERANV O L 3 | A B E T T E R W A YCREATED BY BRIAN LUKE TO SHARE PROFESSIONAL & CHARITABLE SIGNPOSTINGWHEN NEEDED
C O N T E N T SMedical disclaimerEditor’s WordsMental health support for veterans,service leavers and reservists fromNHSCivil Service Great Place to Work forVeterans schemeOp CommunityVeterans and Reserves Mental HealthProgrammePTSD UKSUFFOLK MIND Our Emotional needsYour internal (innate) resourcesVeterans‘ GatewayInformation and useful services forveterans seeking advice and supportFinding an affordable home to rentPAPYRUS is the national charitydedicated to the prevention of youngsuicide.STRESS and understanding the ANS!A BETTER WAY - VETERANV E T E R A N A B E T T E R W A Y V O L . 0 3 The first call for help takes courage.Op Courage
A BETTER WAYThis publication contains the opinions and ideas of its editor. It isintended to provide helpful and informative material on thesubjects addressed in this publication. It is distributed with theunderstanding that the author and publisher are not engaged inrendering medical, health, or any other kind of personalprofessional services in the publication. The reader should be 18years or over and consult with their medical, health, or othercompetent professional before adopting any of the suggestions inthe publication or drawing inference from it. The editor andpublisher specifically disclaim all responsibility for any liability,loss, or risk, personal or otherwise, that is incurred as aconsequence, directly or indirectly, of the use and application ofany of the contents of the publication. Publication includes digitalcontent hosted on the internet. Disclaimer
E D I T O R ’ SW O R D SB R I A N L U K EThank you and welcome to A Better Way third digital magazine! I was fortunate enoughto have served in the British Army from 1990 to 2007 with the Army Air Corps. When I leftit was for myself and young family to start up an exciting business in 360 interactive virtualtours for estate agents, hospitality,and leisure industries.After the credit crunch of 2008 I had to find other work as the service I was providing wasa luxury and business dried up. I went into digital photography then went on to do manyother jobs within civvie street never settling: at one point had 5 different jobs within a year.Anyway through practicing gratitude, having the support of my incredible wife I am heretoday in a much better situation and enjoying life to the full. I have had support and opportunities presented to me through old military colleaguesthat have served with and now enjoy an environment that I love.So this is my little way in giving back something that may help serving members of theServices, veterans and their families. A magazine that has links to amazing charities andprofessional bodies that may be of use and help to you the reader. I have not seekedpermission to use logo’s, links, etc... but please look at this as a platform of FREEadvertising and expanding their audience. Do explore clicking on logo’s as this will takeyou to their respected websites for more information.If this magazine is helpful and used by the community my intention is to then ask readersto contact me with stories, experiences, top tips etc...you get the idea I may even create aWEBAPP. So if you have anything to add do not hesitate and contact me by clicking myphoto above.I do this in my spare time because it is my way of giving back to our community; UsVeterans, enjoy Volume 3, Veteran, A Better Way!Would you like tocontribute to apossible futureedition? Then justclick my photo, Bri.via email,
Mental health support for veterans, service leavers andreservistsFind mental health information and support for veterans,service leavers, reservists, families and carers.Mental health problems are common and can affect anyone,including veterans, serving personnel, reservists and theirfamilies. It's important to get help and support if you orsomeone you know has mental health problems.NHS mental health advice and urgent helpIf you need support for a specific mental health condition,you can find information in our A-Z of mental healthconditions.Get urgent help for mental healthOp COURAGE: the Veterans Mental Health and WellbeingServiceOp COURAGE is an NHS mental health specialist servicedesigned to help serving personnel due to leave the military,reservists, armed forces veterans and their families.How Op COURAGE can helpOp COURAGE canOp COURAGE can help you and your family with a range ofsupport and treatment, including:helping you transition from military to civilian life byproviding mental health care with Defence MedicalServices (DMS)helping you recognise and treat early signs of mentalhealth problems, as well as more advanced mentalhealth conditions and psychological traumaproviding support and treatment for substance misuseand addictionshelping you to access other NHS mental health services ifyou need them, such as finding an NHS talking therapiesservice and eating disorder servicesliaising with charities and local organisations to supportyour wider health and wellbeing needs, such as help withhousing, relationships, finances and employmentsupporting armed forces families affected by mentalhealth problems, including helping them to access localservicesNorth of EnglandCall 0300 373 3332 oremail OpCourageNORTH@cntw.nhs.ukThe MidlandsCall 0300 323 0137 or email mevs.mhm@nhs.netThe East of EnglandCall 0300 034 9991 or email mevs.mhm@nhs.netLondonCall 020 3317 6818 or email veteransservice@candi.nhs.ukSouth East EnglandCall 0300 365 2000 (option 4) or email gateway@berkshire.nhs.ukSouth West EnglandCall 0300 034 9986 or email mevs.mhm@nhs.net
Op COURAGE is an NHS service supported by trained professionals who are from, or haveexperience of working with, the Armed Forces community.This service can help if you’re finding life difficult after leaving the military. Working together withArmed Forces charities, Op COURAGE will help you get the right type of specialist care, supportand treatment for your specific needs.Who Op COURAGE can helpTo receive help and support from Op COURAGE, you must:be a resident in England and have served in the UK armed forces for a full daybe registered with a GP surgery in England, or be willing and eligible to register with a GPprovide your military service numberIt does not matter how long ago you left the armed forces or how long you served for. You cancontact Op COURAGE even if you left many years ago.You can also contact Op COURAGE if you're still serving but have a discharge date.Contacting Op COURAGEYou can contact the service in many ways, including:directly getting in touch yourself, or through a family member or friendasking a GP or other healthcare representative to refer youasking a charity to refer youThe service will arrange for you to have an assessment, to make sure you get the right care andsupport.It's important to contact the Op COURAGE service for your local area. This allows them to give youthe best support they can provide.See problems that talking therapies servicescan treatThe problems that talking therapies servicescan treat include:depressiongeneralized anxietysocial anxietypanic and agoraphobiaother phobiasobsessive-compulsive disorder (OCD)post-traumatic stress disorder (PTSD)irritable bowel syndrome (IBS)body dysmorphic disorderFind an NHS talking therapies serviceIf you live in England and are aged 18 or over, youcan access NHS talking therapies services foranxiety and depression.A GP can refer you, or you can refer yourselfdirectly without a referral.NHS talking therapies services offer:talking therapies, such as cognitivebehavioural therapy (CBT), counselling, othertherapies, and guided self-helphelp for common mental health problems,like anxiety and depressionNHS talking therapiesOp Courage
Brian Luke is just a normal guy living a normal life. He lives with his incredible, beautiful family, Taraa Registered Nurse within the NHS, his children Adam and Izzy in Suffolk England with two rescuedogs, Buddy and Bella. Brian has had a varied career, joined the British Army Air Corps in March1990 and travelled around the world including, Germany, Ireland, Canada, Poland, Kenya, BosniaHerzegovina, Italy, Spain and Iraq. As you can guess some of those places were for operations andothers were for adventure training to develop team and life skills. Brian served just over 17 years,then decided to leave to start a new adventure in, "Civilian life," or the real world setting up as asole trader, delivering interactive virtual tours for businesses in 2007 just when Google Street Viewcame to the UK.It was exciting and hard work especially when the recession hit in 2008, this caused arethink on how on earth was I going to earn money to pay the bills. Brian eventuallyworked in photo editing, then moved onto front of house coordinating, working in anuclear power station, restaurants, then found retail as a customer experiencemanager, then an assistant manager in an out door clothing shop to then join asupermarket store as a trade support manager.So Brian wrote his first book, "A Better Way to Mental & Physical Well-being" just over 10,000 wordsin September 2020; but this was inspired by the journey Brian experienced when he faced up tothe hard reality that he was not coping with life suffering with outbursts of anger, depression, drankand ate too much and basically living a life that was, if continued would of caused self destructionand a very different life to now.Brian discovered, Rhonda Byrne's, "The Secret," on Netflix, in 2012, this led to reading the book,getting the journal. Then he took control of how he was living life, started to learn about Qigong,conscious breathing techniques, our emotional needs, Autonomic Nervous System, healthy lifestylethat include, food, exercise, meditation. Wim Hof Method and Brian regularly practices cold watertherapy on the coast of Suffolk, just dipping in the sea throughout the year.Brian's writing started off as a blog because it was a great way to remember all thisknowledge as Brian's memory is at best bad, then started, "A Better Way," Facebookpage. Brian continues learning about belief systems, cultures, diet, lifestyles, well-beingand in general anything that helps with improving ones own happiness, fitness andoutlook on life.So a normal guy who has a passion for mental and physical well-being that he hopes willbe able to give hope, inspire and motivate anyone that may be experiencing what hehimself has conquered. Enjoy!About the Editor, me Brian Luke
Civil Service GreatPlace to Work forVeterans schemeOffice forVeterans'AffairsThe Great Place to Work for Veteransscheme aims to encourage more veteransto join the Civil Service when they leave thearmed forces. When a veteran opts into thescheme and meets the minimum criteria,they’ll progress to the next stage for mostvacancies – whether that’s an interview oran online test.About the scheme The Great Place to Work for Veterans scheme isdesigned to encourage more veterans to join the CivilService when they leave the armed forces, ensuringthe Civil Service benefits from the wide-range of skillsand talents in the armed forces community. As part of the Government’s ongoing commitment tothose who served, this is an opt-in recruitmentscheme which allows former members of the armedforces who meet the minimum criteria to progress tothe next level with their application for most vacancies- whether that’s an interview or an online test. Allappointments will continue to be made on merit. Civil Service ProfessionsJoining the Civil Service meansyou become part of a profession,working with like-mindedcolleagues with similar skills andinterests. You’ll also have a rangeof opportunities to enhance anddevelop your skill set.Visit our professions page andfind the perfect match for yourpassionCivil Service DepartmentsThere are hundreds of departmentsand agencies that make up the CivilService. Whatever your passion,there’s a department that will be theperfect match for your knowledge andtalents.Find the right department for you
JOIN THE COMMUNITYWe understand what it’s like to Change Gear from a military life to a Veteran life, that’s why wedecided to create an exclusive Veteran and Service Leaver employment community - to help ourOppOs do it differently and do it better.We know the skills and value those who have served in the militarily can and do add to a civilianemployer, and we enjoy working with our Veteran friendly Employment Partners who recognisethis also.But that’s just part of our story. The JobOppO eco-system is teeming with Insight, Introductionsand Opportunities and at its heart is an empathetic and active community seeking to help or behelped.PODCASTNEWSMEDIABLOGSVIDEOSEVENTSWe have created a safe, agendaand algorithm free networkfor Veterans and Service Leaversto support one another andsecure employment that matters.
be inspiredwatchingexperts,doctors,gurus, monksand moreLEARN FROM THEIR CHANNELS ANDWEBSITESgratitude,positivity,physical &mental well-beingDISCOVER MORE ABOUTA BETTER WAYSupport &AdviceTO PROFFESIONAL AND CHARITABLEORGANISATIONSget advice onimprovingyour physical& mentalwell-beingFROM PROFFESIONAL ANDCHARITABLE ORGANISATIONSlisten on thego to thoughtprovoking,postitiveupliftingpodcastsWITH HUNDREDS OF PODCASTS ONSUBJECTS A BETTER WAY IS ALLABOUTA BETTER WAYTo Mental & PhysicalWell-being, by Brian LukeScan or click forthe Webapp
NHS Dorset ICBNHS Leicester,Leicestershire & RutlandICBNHS Bath & NE Somerset,Swindon & Wiltshire ICBNHS Greater Manchester ICBNHS Lancashire and SouthCumbria ICBNHS Sussex ICBNHS Kent & Medway ICBNHS Hertfordshire & West NHS Humber and North Yorkshire ICBNHS North Central LondonICBE:bswicb.afspoc@nhs.netE: lpt.opcommunity@nhs.netE: dhc.dorset.veterans@nhs.netService not online –Autumn 2023T: 01273 403693E: afn.admin@nhs.netW: www.armedforcesnetwork.orgT: 01609 765315T:07585 124427T: 0800 999 3697E: T: 07940177581E: hcns.HWE-AFCf amiliesveterans@nhs.netT: 0116 2256858T:08780 300035T: 01202 584428opcommunity@dmws.org.ukE: hnyicb-ny.spocmilitaryfamilies@nhs.netNHS Cheshire & Merseyside ICBEssex ICBOP COMMUNITY provides support to the Armed Forces community/ family members and carers of thoseserving or have served in The Armed Forces. We are a collaborative of providers lead by OP COURAGELondon and including The Defence Medical Welfare Service (DMWS) and the Ripple Pond. We aim toprovide advice and support under the Armed Forces Covenant and the Armed Forces Act 2021,understanding military life and culture and the challenges families experience. DMWS provide a single pointof contact for the service with a dedicated email address and contact number.
Welcome to the Veterans Covenant Healthcare Alliance (VCHA)We work with NHS providers and commissioners and the independenthealthcare sector, including hospices, care homes, and residential homesto improve care for the Armed Forces Community through the awarding ofVeteran Aware accreditation.Op FORTITUDE is funded by The Armed Forces Covenant Fund to deliver acentralised referral pathway into veteran supported housing. The remit ofthe team will be to work with individual veterans at risk of or experiencinghomelessness, supporting them either into suitable accommodation, orsupporting them to maintain their current home.Op NOVA, delivered by the Forces Employment Charity andcommissioned by NHS England, provides support for veterans who arein contact with the justice system, enabling them to access theservices they need.Fighting With Pride supports the health and wellbeing of LGBT+Veterans,service personnel and their families – in particular those most impactedby the ban on LGBT+ personnel serving in the Armed Forces prior toJanuary 2000.The Association has a clear objective: to help sustain a resilient andempowered RAF community, including serving personnel, RAF veteransand their families.RNBT is a Royal Navy & Royal Marine charity that gives help, in cases ofneed, to serving and former Royal Naval ratings and Royal Marines otherranks; they are known as Primary Beneficiaries. We also help theirpartners, children and some others connected with them.The Royal British Legion is at the heart of a national network that supportsour Armed Forces community. We're here through thick and thin –ensuring their unique contribution is never forgotten. We've been heresince 1921 and we'll be here as long as they need us.We help the Armed Forces community live well after service. Life can betough when a military career comes to an end, especially if it has been cutshort by illness or injury. Our support gives people the skills, confidenceand knowledge to make a success of life in the civilian world.SSAFA, the Armed Forces charity is a trusted source of support for servingpersonnel, veterans and their families in their time of need. The UK’soldest national tri-service military charity.Click on the logos formore information
Veterans andReserves MentalHealth ProgrammeThe Veterans and Reserves Mental HealthProgramme is a Ministry of Defence (MoD)specialist service that provides mental healthassessments and treatment advice forveterans and reservists.It works closely with the NHS and DMS toprovide appropriate treatment.You can usually only access this service if aGP refers you to it. Ask your GP about a referralif you feel your time serving in the armedforces has affected your mental health.GOV.UK: Veterans and Reserves Mental HealthProgrammeThe Veterans team1.Legacy health2.Recognition3.Transition4.Ex-service offenders working group5.Homelessness6.Supporting homeless veterans: MikeJackson House7.Supporting homeless veterans: TheBeacon8.Ministerial working group on tacklinghomelessness9.Voluntary and community sector10.Voluntary organisations11.Commemoration: war graves12.Non Regular Permanent Staff: Pensionand attributable benefits schemes andNRPS redundancy scheme regulations13.Medical and dental officers bonusscheme14.Pension Tax Relief - annual allowanceand scheme pays15.Pension Tax Relief - Lifetime Allowance16.Inheritance Tax exemption for veterans17.Related links18.GuidanceSupport for war veteransFind out about legacy health,recognition, return to civilian life,support from the voluntary sector,commemoration and paymentschemes.Related contentReserve Forces Pension Scheme 2005:regulations and guidanceOverseas pensions payment mandatesTri-service pension codes: April 2020Medical and Dental Officer directed letterDetailed guidanceLooking after our Armed ForcesMental health support for the UK armedforcesArmed forces pensionsThe Battle Back programmeIlford Park Polish HomeVeterans' UK Armed Forces pension andinsurance declaration formsDetailed guidanceMental health support for the UK armed forcesThe Battle Back programmeSupport for war veteransMental health supportVeterans, service leavers, and non-mobilised reservistsInformation and support for familiesA guide to NHS servicesCharities and support groupsStep-by-step guide for service leaversAccessing NHS healthcare while in active serviceHealthcare for the armedforces communityHow the NHS can help ifyou're in the British armedforces or are a veteran, areservist or a family memberof someone who is serving orwho has served.
TomorrowCAN Be ANew DayWhat can cause PTSD?PTSD & C-PTSD can affect anyone who has been exposed to trauma – anevent or events which provoked fear, helplessness, or horror in response to thethreat of injury or death and therefore can affect anyone. Find out moreWhat are the symptoms of PTSD?PTSD & C-PTSD can cause a wide variety of physical, mental and emotionalsymptoms such as hypervigilance, irrational anger & fear, panic attacks,flashbacks, digestive issues, feeling numb, nightmares and exhaustion. Find out moreWhat are the treatments for PTSD?It is possibleIt is possible for PTSD & C-PTSD to be successfully treated withpsychotherapies such has EMDR and CBT, even many years after the traumaticevent occurred, which means it is never too late to seek help.Find out moreCause of PTSD// Symptoms of PTSD// Treatment & Help // Donate to PTSD UKPTSD UK is the only charity in the UKdedicated to raising awareness ofpost-traumatic stress disorder – nomatter the trauma that caused it.Please help us continue the work wedo by donating today (thank you!)find out more clickthe logo
Why PTSD UK is here?PTSD UK is the only charity in the UK dedicatedto raising awareness of Post Traumatic StressDisorder – the causes, symptoms & thetreatments available – no matter the trauma thatcaused it.Our vision is to transform the lives of peopleaffected by PTSD and C-PTSD, supporting themto take control of their diagnosis, access stigma-free support and resources, and work towardssuccessful, sustained treatment and recovery.We also campaign to raise awareness of thecondition, reach out to high-risk communities,help shape UK healthcare policies, and giveeveryone the belief that ‘Tomorrow CAN be anew day‘.Cause of PTSD// Symptoms of PTSD// Treatment & Help // Donate to PTSD UK
Contact UsIF YOU, OR ANYONE YOUKNOW IS IN IMMEDIATEDANGER, PLEASE CALL 999.For urgent psychologicalsupport, please call theSamaritans on 116 123 or textCONTACT to 85258 to reachtrained volunteers at Shout. PLEASE NOTE: PTSD UK doesnot provide direct clinicalcare and we cannot referyou for treatment.If you think your partner may have PTSD orC-PTSD, its important to let them know youcare and are there to listen when they areready to talk. The changes in you lovedone, and the relationship you have, canunderstandably make you worried, andeven perhaps angry, frustrated or hurt, soit’s important that you are patient withyour loved one, and deal with this together– they may not have PTSD or C-PTSD, butjust need more time to process a traumathey went through. Find out more abouthow to help support your loved one here.If you have recently been told you have PTSD or C-PTSD then you might feel worried or frightened bywhat this diagnosis means. Perhaps having a namefor how you have been feeling up until now hasgiven you some comfort. No matter how you feel, thebiggest thing to know is that you aren’t alone. Findout more about the next steps you might want totake after your diagnosis here.Cause of PTSD// Symptoms of PTSD// Treatment & Help // Donate to PTSD UK
Emotional Needs & ResourcesTo help you stay well, we at Suffolk Minduse an ‘organising idea’ – that we all havephysical and emotional needs and a set ofskills and resources that we’re born withto meet those needs. This is referred to asthe Emotional Needs & ResourcesapproachTell us how you’re feelingNINEEMOTIONALNEEDSSecuritySecurity means feeling safe in the place thatwe live, work or study. When we feel safe wethink clearly and respond to events sensiblywhile coping with change. When we feelunsafe we can become very stressed and findit difficult to think clearly about meeting otherneeds.ControlTo meet the need for Control we need to feelthat we have some say over our lives andpersonal choices. A healthy way to meet theneed for Control is to take personalresponsibility forwhat we can influence, while accepting thatthere are some things we cannot control.AttentionAttention is a form of nutrition – too muchand too little is bad for us. As we grow, welearn how to share attention – to give and toreceive it. By sharing positive attention,people, families and communities grow andbecome healthier.RespectRespect is connected to the need forCommunity, because to be valued by othersfriends, colleagues, peers and the wider worldhelps us to understand your role within thecommunity.PrivacyWe also need to have Privacy and enough spaceand time to reflect and learn from pastexperiencesAchievementThe need for Achievement is met by learningnew skills and becoming competent in our work,hobbies andrelationships. Learning new skills is the cure forboth low and high self-esteem.Meaning & PurposeHaving a sense of Meaning & Purpose allows usto cope with suffering and keep going when lifebecomes difficult and stressful. We meet theneed for Meaning & Purpose by being stretchedmentally and physically in one or more of threeways:Emotional ConnectionEmotional Connection means having arelationship where we are accepted by anotherperson in a way which lets us be ourselves.CommunityCommunity and feeling that we are connectedto both other people and the wider society, isvital for emotional health and wellbeing. We aresocial beings and need to belong to groups inwhich we are valued.
Our emotional needsTo help you stay well, we at Suffolk Mind use an ‘organising idea’ – that weall have physical and emotional needs and a set of skills and resourcesthat we’re born with to meet those needs. This is referred to as theEmotional Needs & Resources approach.Donate
Make adonation tosupportmembers ofthe armedforcesBreakfast?Armed Forces and Veterans Breakfast Clubs exist to help veterans, and often currently servingarmed forces personnel, by meeting face to face, in a relaxed, safe, social environment andhelp remove social exclusion/isolation. Breakfast Clubs exist to help and support veterans andis free to attend and run “By Veterans For Veterans” and “for the Benefit of Veterans” and noIndividual (veteran or visitor) should be discriminated against because of age, ability, ethnicityor religious/political views.Search the directory of services charities if you want to make a donation to support oneof them.You can also donate money to the Operations Welfare Fund to support staff at the frontline. Your donation will be used to buy things that service members have asked for.Send a cheque made payable to ‘Operations Welfare Fund’.Armed Forces Day is the last Saturday in June. There are events around the UK whereyou can show your support.Showing support for the Armed Forces provides a much valued morale boost forthe troops and their families. You can find out more about what they are doing athome and around the world by visiting the official sites of the Royal Navy, BritishArmy and Royal Air Force.The public show their support for the Armed Forces on Armed Forces Day, but didyou know the Armed Forces Covenant outlines how the Government, businessesand communities support Armed Forces personnel past and present throughoutthe year? Find out more here.Cobseo, as the Confederation of Service Charities, provides a single point of contact forinteraction with Government, including local government and the DevolvedAdministrations; with the Royal Household; with the Private Sector; and, of course, withother members of the Armed Forces Community. This allows Cobseo Members tointeract with all interested parties and especially to cooperate and collaborate withothers in order to provide the best possible level of support to beneficiaries.It has been agreed that members of the Confederation of Service Charities should sharethe following values:Support – the principle focus of our activities must be to aid our beneficiaries;Co-operation – embrace every opportunity to collaborate with others, to enhancethe support available to our beneficiaries;Innovation – develop new ideas and practices that will add real value to our activitiesand that have lasting impact on our beneficiaries;Integrity – operate to ensure that we are open and honest, always acting in the bestinterests of our beneficiaries;Accountability – ensure that our standards of Governance and procedures are fullycompliant with best practice.Compliance – guarantee that all our fundraising activities are in line with the currentCode of Fundraising Practice, ensuring the good reputation of the Service Charitysector.Equality – commit to meeting best practice standards in terms of equality, diversityand inclusiveness; as well as identifying and addressing areas of disadvantage orunfair treatment faced by Serving Personnel, Veterans, and their families.The values of Cobseo:
YOUR INTERNAL (INNATE) RESOURCESIn this section we are going to look at our own resources - thetools and skills - which help us to meet our emotional needs.Our internal resources include:RapportMemoryPattern matchingEmotionsRational ThinkingDreamingImaginationObserving SelfWe will also look at how mental health issues can arise when ourresources become damaged or when we don't know how to use our ownresources in a healthy way.We all come into the world with a set of innate resources - tools andskills - which we use to help us meet our physical and emotional needs.For example, the resource of Rapport is used to form relationships withpeople so that we can meet the needs for Attention EmotionalConnection and Community As new born babies we use Rapport to formrelationships with our parents so that they know when we need Food &Drink, Sleep, Movement (being rocked back and forth) and Attentionwhich we find comforting when we receive it. As our relationshipsdevelop, so too do our Rapport building skills and to help us respondwith empathy we begin to use Imagination to guess how other peoplefeel Our innate resources are not fully developed when we are born, butas we learn from experience and add to our Memory store, ourresources grow and we become better equipped to meet our needs.For example, when we learn the rules of Rapport, we know that peopleare usually more likely to give us Attention and respond positively if wegive them Attention and Respect by saying please, "thank you, smilinggenuinelyand making eye contact (although the rules of Rapport may varybetween cultures)
YOUR INTERNAL (INNATE) RESOURCESCONTINUEDAll of our learning enriches our Memory, and adds to what we understandabout ourselves - our personal history - and what we understand about howthe world works.When we really understand something we have knowledge of how to dothings without having to think about it - we know' automatically and we canrely on unconscious Pattern Matching to do the job for us. For example, whenwe walk into a room we know to go through the door because we have apattern for a door, which allows us to recognise what a door is and what it isfor without having to think about it"Emotions which are too strong stop us from thinking clearly.”All Pattern Matches are coded with Emotion. When we know how to meet ouremotional needs, we can do so calmly However, when we are not so sure - inother words when the right Pattern Match is missing - our Emotions becomearoused to get us to take action - to move away from or find a solution to theproblem.Rational Thinking allows us to put the brakes on strong Emotions and not act onimpulse - so long as Emotional arousal is not too strong - in which case we loseaccess to Rational Thinking, and Emotion takes over.Even when Rational Thinking does the job of putting the brakes on, Emotions wehave not acted upon still need to be discharged. This takes place at nightduring Dreaming. While Dreaming plays an important role in keeping our brainhealthy, we need the right balance between dreaming and deep Sleep. Toomuch intense dream sleep can leave us feeling tired and lacking in energywhen we wake up.When Imagination and Rational Thinking work together in balance, a veryspecial innate resource comes into play - the Observing Self. The ObservingSelf is our sense of awareness which allows us to step back and look at thebigger picture. This allows us to look at solutions to problems from differentpoints of view and to become more objective.
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WHAT STOPS US GETTING YOURNEEDS MET?There are three barriers which may prevent our emotional needs from being met.These are as follows:The EnvironmentIf the environment we live or work in is unhealthy as in having to endure abuse, adysfunctional family, living in a threatening neighbourhood or working for a bully - itcan prevent us from meeting our needs and securing emotional health Stigma aroundmental health can be an environmental barrier to addressing unmet emotional needs.Misuse of resourcesMisuse of our own internal (innate) resources can prevent us meeting our needs;misusing the Imagination to worry about past or future events can cause depressionand anxiety, for example.Relying on rigid black-and-white thinking to make decisions can prevent us fromlearning how to respond tonew challenges, become more responsible, and achieve meaningful goalsDamaged resourcesOur resources can be damaged as a result of, Poor diet and not getting enough nutrition.Genetic reasons, as is the case with Autism or a predisposition to psychotic illness;Poisoning from using drugs or alcohol; orPhysical accidents or psychological trauma including,Post-traumatic Stress Disorder (PTSD).It may be that we need help from health professionals to address damage to ourinternal resources."Do the environments you live and work in give you a chance to get your physical andEmotional needs met?"As we become more skilled at meeting our needs we can also help others to learnhow to get their needs met too. For example showing a child how to cross a roadsafely meets the need for Security teaching somebody a skill, like how to cook or howto draw, gives them a chance to meet the need for Achievement and if they refinethis skill and become recognised for it their needs for Respect and Meaning &Purpose are met too.
Information and support for veterans and their familiesWe are the first point of contact for you and your loved ones. Contact us 24/7for help across housing, mental wellbeing, finances and more. And we canalso refer you directly to our Referral Partners. Get in touch with our friendlyhelpline team by phone, chat, text and email.Explore Self helpMost viewed questions on ‘self help forveterans’Help for homeless veterans inEnglandHelp for homeless veterans inWalesHelp for homeless veterans inScotlandThe Veterans Nomination Scheme– access to public housing for ex-service men and womenAdvice for veterans buying a homein EnglandAdvice on getting a mortgage inEngland and WalesFinding an affordable home to rent– advice for veteransCarehomes for ex-service people inEngland, Wales and NorthernIrelandManaged accommodation for ex-service people in England andWalesApply for your free DefencePrivilege Card via Veterans’GatewayView allInformation and usefulservices for veteransseeking advice andsupportUse Self help to find veteranspecific resources across allwelfare categories. Theseinclude housing, finances,mental wellbeing, employment,family and communities,physical health and livingindependently. Veterans’Gateway guides contain expertadvice from our partnersincluding essential information,handy tips and contact details.
FINDING AN AFFORDABLEHOME TO RENTWe know, from calls to our contact centre, thatfinding affordable housing to rent is a hot topicfor former armed forces personnel. Veterans'Gateway is the first point of contact in helpingyou get ahead in your search, with usefulcontacts and tools, and we've detailed thembelow to get you started.Start your search early:The Ministry of Defence's (MOD) Defence Transition Service (DTS) offers specialist housingadvice before you leave the Armed Forces. The DTS also runs the MOD referral scheme thatcan help service leavers find a housing association home. Visit the MOD website for moreinformation. Contact the DTS by emailing DBSVets-DTS-Central@mod.gov.uk.If you are single get in touch with the Single Persons Accommodation Centre for the ExServices (SPACES) who will help you to find suitable accommodation, regardless of whereyou are based in the UK. You can contact SPACES for assistance from up to 12 monthsprior to discharge.Other help availableVeterans' Gateway Channel
How to apply for housingThe main eligibility criteria are that you need to have a British Armed Forces connection and arein housing needEligibility:Regular Armed Forces connection (any rank or rating)Served for a minimum of three years or been discharged early through redundancy/medicalgroundsBeen given a discharge date within six months, if still currently servingIn certain circumstances those who have served in the Reserve Forces, the Merchant Navy orFishing fleets may be eligible. Please contact us to check this.A widow/er (with or without dependants) of a person who would have been eligible as aboveA separated or divorced spouse / partner /civil partner (with or without dependants) of a Serviceperson (serving or former)Housing need is defined as:You are currently homeless, threatened with homelessness, inadequately or inappropriatelyhoused or other circumstances which mean you need to moveYou are without the financial resources to rent, or continue to rent, in the private sector or tobuy your own homeYour current housing will be assessed and taken into accountPlease see the Applications and Property Allocation Guide for further informationHaig Housing is proud to have served the British Veteran community for over 100 years. As theleading housing provider for ex-Service personnel in the UK, the charity now owns over 1,500properties across 50 locations.The Trust assists eligible Veterans in housing need, whether they are transitioning into civilianlife or are simply in need of a helping hand.
PAPYRUS IS THE NATIONALCHARITY DEDICATED TOTHE PREVENTION OFYOUNG SUICIDE.PAPYRUS Prevention of Young Suicide is the UKcharity dedicated to the prevention of suicideand the promotion of positive mental health andemotional wellbeing in young people.Suicide is the biggest killer of people aged 35and under in the UK. We believe that suicide ispreventable.PAPYRUS was founded in 1997 by a group ofbereaved parents, who had each lost children tosuicide. Our founding parents shared core beliefsthat suicide is preventable, and that those of uswith lived experience of suicide have a valuableand unique contribution to make to the widerconversation around suicide.D I S C O V E RSince then, PAPYRUS has grown into a UK-wide charity with offices in northwest England, south west England, West Midlands, London, Northern Ireland,north Wales, south Wales, and Scotland.Today, we are a leading youth suicide prevention charity in the UK. Our suicideprevention helpline, HOPELINEUK, is staffed by trained suicide preventionadvisers, who work with young people – and anybody concerned for a youngperson – to help keep them safe from suicide. HOPELINEUK is a free andconfidential call, text and email service, which is available from 9am tomidnight, every day of the year.DISCOVER MORE ABOUT PAPYRUSAre you, or is a young person you know, not coping with life? Forconfidential suicide prevention advice contact HOPELINE247.Free to call 0800 068 41 41 - hopeline UKText - 07860 039967
SEE LESSANGER"A monk decides to meditate alone.Away from his monastery, he takes aboat and goes to the middle of thelake, closes his eyes and begins tomeditate.After a few hours of unperturbedsilence,he suddenly feels the blow of anotherboat hitting his. With his eyes stillclosed, he feels his anger rising and,when he opens his eyes, he is ready toshout at the boatman who dared todisturb his meditation.But when he opened his eyes,saw that it was an empty boat, nottied up, floating in the middle of thelake ...At that moment, the monk achievesself-realisation and understands thatanger is within him;it simply needs to hit an externalobject to provoke it.After that, whenever he meetssomeone who irritates or provokeshis anger, he remembers;the other person is just an emptyboat.Anger is inside me. "Thich Nhat Hanh
MOST PEOPLE FEEL ANGRY SOMETIMES, BUT IFIT'S AFFECTING YOUR LIFE, THERE ARE THINGSYOU CAN TRY THAT MAY HELP.SUPPORT IS ALSO AVAILABLE IF YOU'REFINDING IT HARD TO COPE WITH STRESS,ANXIETY OR DEPRESSION.Symptoms of angerAnger can cause many differentsymptoms. It might affect howyou feel physically or mentally, orhow you behave.Some people become aggressivetowards others when they'reangry. Other people hide theiranger and may take it out onthemselves.It's not always easy to recognisewhen anger is the reason whyyou're behaving differently. Dotry to recognise when you start to feelangry so you can take steps to calm downas early as possiblegive yourself time to think before reacting– try counting to 10 and doing calmingbreathing exercisestalk to people about what's making youangry – speak to someone who is notconnected to the situation, such as afriend, a GP or a support group such asSamaritansexercise – activities such as running,walking, swimming and yoga can help yourelax and reduce stressfind out how to raise your self-esteem,including how to be more assertiveconsider peer support, where people usetheir experiences to help others. Find outmore about peer support on the Mindwebsitelisten to free mental wellbeing audioguidestry self-help cognitive behavioural therapy(CBT) techniques on the Every MindMatters website to manage unhelpfulthoughts, reframe situations, solveproblems and deal with stressPhysical symptomsfaster heartbeattense musclesclenching your fiststightness in your chestfeeling hotMental symptomsfeeling tense or nervousbeing unable to relaxbeing easily irritatedfeeling humiliatedresenting other peopleChanges in behaviourshoutingignoring people or sulkingstarting fightsbreaking thingsself-harming
IT IS NOT THE CRITIC WHO COUNTS;NOT THE MAN WHO POINTS OUT HOWTHE STRONG MAN STUMBLES, ORWHERE THE DOER OF DEEDS COULDHAVE DONE THEM BETTER.THE CREDIT BELONGS TO THE MANWHO IS ACTUALLY IN THE ARENA,WHOSE FACE IS MARRED BY DUST ANDSWEAT AND BLOOD; WHO STRIVESVALIANTLY; WHO ERRS, WHO COMESSHORT AGAIN AND AGAIN, BECAUSETHERE IS NO EFFORT WITHOUT ERRORAND SHORTCOMING;BUT WHO DOES ACTUALLY STRIVE TODO THE DEEDS; WHO KNOWS GREATENTHUSIASMS, THE GREAT DEVOTIONS;WHO SPENDS HIMSELF IN A WORTHYCAUSE; WHO AT THE BEST KNOWS INTHE END THE TRIUMPH OF HIGHACHIEVEMENT, AND WHO AT THEWORST, IF HE FAILS, AT LEAST FAILSWHILE DARING GREATLY,SO THAT HIS PLACE SHALL NEVER BEWITH THOSE COLD AND TIMID SOULSWHO NEITHER KNOW VICTORY NORDEFEAT."THEODORE ROOSEVELT
Don’tdo not try to do everything at once;set small targets you can easilyachievedo not focus on things you cannotchange. Focus your time and energyon helping yourself feel bettertry not to tell yourself that you'realone – most people feel angrysometimes and support is availabletry not to use alcohol, cigarettes,gambling or drugs to relieve anger –these can all contribute to poormental healthMore help & supportFind an NHS talkingtherapies service
What is the Hub of Hope?The Hub of Hope is the UK’s leading mental healthsupport database. It is provided by national mentalhealth charity, Chasing the Stigma, and brings local,national, peer, community, charity, private and NHSmental health support and services together in oneplace for the first time.DiscoverWithin the A Better Way Web App there are many ways to navigate to professional & charitableorganisations that can give you help when you require. To date, the Hub of Hope has directed hundreds of thousands of people to life-changing and even life-saving support and it is now the UK’s go-to mental healthsupport signposting tool, with thousands of local, regional and national supportgroups and services listed.Who We AreChasing the Stigma is a national mental health charity that is committed tonormalising mental health. Everybody in the world has mental health, so we make iteasy to find help whenever you need it, through the Hub of Hope support app. We exist because of our lived experience. We are normal people with livedexperience of a vast array of mental health concerns, who struggled to find helpwhen we needed it. That’s why we decided to do something about it, when otherswouldn’t.We also create an environment of understanding through our Ambassador of Hopetraining and campaign for change in attitudes towards mental health, every day.Hub Of HopeUnderstand the Mental Health Continuum
A BETTER WAYVOLUME 1AUTUMN WINTER ADDITION 2022GET ACTIVE &MOTIVATEDDISCOVER EXPERTSIN THEIR FIELD TOINSPIRE & MOTIVATEYOUGRATITUDE;HOW TOUSEGRATITUDEON A DAILYBASISSUPPORT & ADVICEBREATHINGTECHNIQUESPROFESSIONAL &CHARITABLEORGANISATIONSPOSITIVE AFFIRMATIONS30 DAYS TO BUILDBETTER SELF-CAREHABITSTO MENTAL & PHYSICAL WELL-BEINGFEATURINGCREATEYOUR BESTLIFE!
When you are feeling positive,appreciative, happy, and excitedthen you send out positive energyto the Universe. However, when youfeel sad, angry, hate, disappointedthen you send out negative energyto the Universe. The Universeresponds to the energy you sendout. When it is positive you will getback positive energy. However,when it is negative you will also getback negative energy. The Universedoesn’t judge your energy anddecide what you need. It simplyresponds to your vibrations byproviding more of the energy youare sending out. Therefore, youhave to make sure that you aresending out the right vibrations.Your energy has to match thethings you want to bring into yourlife.If you focus on positive affirmativethoughts and positive feelings, youremotions will also attract eventsthat will bring even morehappiness and positivity to your life.The law of attraction works whenyou focus on what you want in life,embrace positivity and erasenegativity.POSITIVETHOUGHTSBRING POSITIVERESULTSIssue 27 | 234
Join Health UnlockedAbout HealthUnlockedWe are the world's largestsocial network for health,with 1.2 million membersacross the globe, andgrowing.We connect people with thesame health conditions,where they can shareexperiences and get answersto questionsabout theirchronic conditions andwellbeing needs -empowering people withknowledge for enhanced self-care.Empowering self-careImagine a world where everyonecan share their experiences ofhealthcare, free from stigma orjudgment. Where you can talk topeople living with similar medicalconditions, and gain support fromcaregivers and patientorganizations - whilst alsoimproving your health outcomes.That's what HealthUnlocked does.We provide the information,support and expert-curatedresources to change lives. We're alsoa research tool for clinicaldevelopment, helpingpharmaceutical companies put themost important voices at the heartof research: people.Ready to get started?Start a communityResearch SolutionsThe world'slargest socialnetwork forhealth
THE WIMHOFMETHODThe Wim Hof method WHM,developed over decades by Wimalso known as,”The Iceman,” isknown for his breathingtechniques, cold water therapy,ice baths and breaking countlessworld records. I am a great fan ofhim and practice most of histechniques and they work verywell for me. So I’m going to talkabout the mechanism and whatreally happens in the body whenyou do that type of breathingand when you do ice baths sothat when you understand themechanism then you can adaptthe method to fit your lifestyle asI have and you can get all ormost of the benefits withouthaving to become an Iceman,unless of course that your idea offun.The WHM Wim Hof Methodaccording to the FounderIncludes three things breathing,cold therapy, and mind Focus.the Wim Hof breathing starts outwith 30 power breathes and thisis where you breathe in as muchas you can and then you blow itall out as much as you can. Youkeep doing this rather forcefully.You go very powerfully onpurpose and what might happenis that you may get dizzy orlight-headed and you mighteven pass out. So it’s a good ideato lay down or be in a reclinerwhere you are not going to fallanywhere if you actually passout. Never do this in water, incharge of machinery or a vehicle.Then when you’ve done these 30power breathes, you blow all theair out, exhale and hold. And youdo that for as long as you can,when you can’t hold your breathanymore, you take a deep breathin and then you hold it 15seconds that is one round, thenrepeat this up to 5 to 10 rounds. Ilove it and as Wim says, ” Gethigh on your own supply.”https://www.wimhof method.c om/
be inspiredwatching experts,in their own fieldsLEARN FROM THEIR CHANNELS AND WEBSITESA BETTER WAYTo Mental & PhysicalWell-being
Stress is any pressure or accumulated pressurethat is too much to cope with comfortably. It isimportant to remember that being stretchedand being stressed is not the same thing. Beingstretched by learning, example learning a skilllike cooking or studying a language animportant part of a healthy life.As well as affecting our emotional health,anxiety and stress can affect our physicalhealth Physical complaints and conditions whichmay have a stress component include:Asthma and eczemaAngina and heart diseaseHeadaches and migrainesChronic painSkin complaintsHigh blood pressureIrritable bowel, Peptic ulcerStrokeRheumatoid arthritis80%20%Exposure to stress or experiencing feelings ofdistress over a lengthy period of time can leaveus vulnerable to developing anxiety disordersand depression, it can also have a negativeaffect on our physical health. Of anxietydisorders or severe depression are notaddressed, there is a greater risk of developingthe symptoms of psychotic illnesses, particularly Ifthe sufferer has a genetic predisposition towardschronic mental illnesses.“Health is a state of complete physical,mental and social well-being and not merelythe absence of disease or infirmity." TheWorld Health Organisation312W H A T I S S T R E S S ?S TRE S S C O M P O N E N T I NCL U D EP R O L O N G E D S T R E S S W H A T I S H E A L T H ?Stress!!When you are stressed your autonomic nervous system is insympathetic mode, "Fight or Flight." The opposite is Parasympatheticmode, "Rest & Digest." The ANS can is like a see-saw one or the othermode; SNS or PSNStherefore it is highly important that we developtechniques to get into, "Rest & Digest," so our bodies & minds repair.4If you are experiencing any of theseconditions it is important to seekmedical adviceof time in stressof time in restModern LifeisOur bodies & mind aredesigned to cope with thisamount of stress
The Autonomic Nervous System & Howto use it to control Anxiety, depression& StressThe Autonomic Nervous System, or ANS, isthe part of the nervous system that regulatesactivities of internal organs. The ANS is largelyautonomous, acting independently of thebody’s consciousness and voluntary control. Ithas two main divisions:sympathetic, nervous system, SNS andparasympathetic, nervous system, PSNS.In situations that require alertness andenergy, such as facing danger or doingphysical activities, the ANS activates itssympathetic division to mobilize the bodyfor action. This division increases cardiacoutput, accelerates respiratory rate, releasesstored energy and dilates pupils. At thesame time, it also inhibits body processesthat are less important in emergencies,such as digestion and urination. On theother hand, during ordinary situations, theparasympathetic division conserves andrestores. It slows heartbeats, decreasesrespiratory rate, stimulates digestion,removes waste and stores energy.The sympathetic division is therefore knownas the “fight or flight” response, while the parasympathetic division isassociated with the “rest and digest” state.Despite having opposite effects on thesame organ, the SNS and PSNS are notmutually exclusive. In most organs, bothsystems are simultaneously active,producing a background rate of activitycalled the “autonomic tone” – a balancebetween sympathetic andparasympathetic inputs. This balance shifts,like a sea-saw, one way or the other, inresponse to the body’s changing needs.Some organs, however, receive inputs fromonly one system. For example, the smoothmuscles of blood vessels only receivesympathetic fibers, which keep thempartially constricted and thus maintainingnormal blood pressure. An increase insympathetic firing rate causes furtherconstriction and increases blood pressure,while a decrease in firing rate dilates bloodvessels, lowering blood pressureThe autonomic nerve pathways, from thecontrol centers in the central nervoussystem to the target organs, are composedof 2 neurons, which meet and synapse inAutonomic ganglia. Accordingly, theseneurons are called preganglionic andpostganglionic.
In the SNS, the preganglionic neuronsarise from the thoracic and lumbarregions of the spinal cord; their fibers exitby way of spinal nerves to the nearbysympathetic chain of ganglia. Once in thechain, preganglionic fibers may follow anyof 3 routes: some fibers synapseimmediately with postganglionic neurons;some travel up or down the chain beforesynapsing; some pass through the chainwithout synapsing – this third groupcontinues as splanchnic nerves to nearbycollateral ganglia for synapsing instead.From the ganglia, long postganglionicfibers run all the way to target organs. TheSNS has a high degree of neuronaldivergence: one preganglionic fiber cansynapse with up to 20 postganglionicneurons. Thus, effects of the SNS tend tobe widespread.In the PSNS, the preganglionic neuronsarise from the brainstem and sacral regionof the spinal cord. Preganglionic fibers exitthe brainstem via several cranial nervesand exit the spinal cord via spinal nervesbefore forming the pelvic splanchnicnerves. Parasympathetic ganglia arelocated near or within target organs, sopostganglionic fibers are relatively short.The degree of neuronal divergence in thePSNS is much lower than that of the SNS.Thus, the PSNS produces more specific,localized responses compared to the SNS.You know that feeling you get whenyou’re anxious or scared or angry and youcan feel your body start to spiral out ofcontrol almost like you’re falling out of aplane without a parachute well stickaround because I want to tell you aboutthe built-in emotional parachute thatyour body has and how you can deploy itwhenever you feel the need. This sectionis to let you know about your body’snatural and trainable counteractingresponse to the fight flight or freezeresponse. Anxiety isn’t just in our mindbut it’s also very much manifested in ourbody; now there are a lot of things youcan do to help pull yourself out of the,“fight or flight,” freeze response.Here are four simple ways that I feel workbest to calm you down and to soothethat anxiety response so we’re going tocover;1. Deep breathing.2. Peripheral vision and softening theeyes.3. The valsalva maneuver.4. The yawn.
Spending aslittle as 20minutes innature can positivelychange yourmood
However our brilliant, wise, beautiful body has a counterbalancingforce called the parasympathetic response and that’s para as inparachute and this is the body’s natural way of slowing down andcreating a sense of calm and safety.So it works like this;If your brain thinks that you’re in a dangerous situation whetherthat’s a tiger attacking you or just public speaking your body maytrigger the fight flight freeze response, but when the dangeroussituation is resolved and your brain knows that you’re safe yourbody then triggers this parasympathetic response which is alsosometimes called, “rest and digest,” it’s called this because as yourbody starts to relax and transition from that fight, flight, freezeresponse other systems in your body which had temporarily beenswitched off; like digestion, these come back online and they startfunctioning normally again. So your breathing automatically slows down your immune systemturns back on and you’re able to relax, calm down, and your bodyhas time to heal.Now this is how your body naturally transitions between these twostates and as i’ve said it’s all automatic so it may feel like this is allout of your control; but with some training you can actually teachyourself to kick on that parasympathetic response and to do thatyou first need to know about your vagus nerve.But first let’s talk about a little biology for context so our bodieshave what’s called the autonomic nervous system this part of ournervous system automatically regulates breathing heart rate,blood pressure and a whole bunch of other stuff when weexperience a stressful situation the autonomic nervous systemkicks on that fight, flight,freeze response which is also known asthe sympathetic response this response is automatic and itcontrols how much cortisol and adrenaline are released into oursystem. It increases our blood pressure and our breathing rate;your hands may start to sweat, your stomach may clench up oryour voice may start to shake just a little bit. These are the physicalmanifestations of anxiety.Issue 27 | 234
The vagus nerve is the longest nerve in theautonomic nervous system and this nervedoes two really important things;First it can trigger that parasympatheticresponse that we want, “rest & digest.”Second it transmits signals in both directionsso that means it can send information fromyour brain to your body, about whether to bestressed or calm.Then it sends information from your body toyour brain about whether to be stressed orcalm.So when we practice these bodily calmingtechniques we actually send a message alongthe vagus nerve from our body to our brainsaying that things are okay that we’re safe andthat in turn calms our stress and our anxiety.So now let’s go over these four body calmingtechniques that will help you send thesecalming signals from your body to your brainand better help you regulate your emotions instressful situations. Let’s talk about vagal tone, vagel tone is ameasure of how strong your parasympatheticresponse is, it indicates how good yourAutonomic Nervous System (ANS) is atcalming down. Just like muscle tone in yourarm would indicate how much you exerciseyour arm vagel tone is a measure of howmuch you use you parasympathetic nervoussystem and how strong it is.So to start first i’m going to tell you how tofeel your vagel tone and you’ll be doing thisby noticing your heart rate variability.First find your pulse on your wrist or if youhold really still you should be able to feelyour heart beating now close your eyes soyou can focus and breathe in and breatheout very slowly, pay attention to whathappens to your heart rate when youbreathe in and when you breathe out.Okay did you notice that when you breathein your heart rate increases and when youbreathe out slowly your heart slows downthat is heart rate variability.For people who have a stronger vagal tonetheir heart rate slows down even more onthe out breath than people who have aweaker vagal tone and just like exercisingyour arm muscles you can exercise withdeep breathing to strengthen your vagaltone.Higher vagal tone is associated with bettergeneral health, it leads to better bloodsugar regulation, better heart health,improved digestion and a reduction inmigraines; most importantly it improvesemotional stability and resilience.Lower vagal tone is associated with moodinstability, depression, PTSD, diabetes,chronic fatigue syndrome, cognitiveimpairment and inflammation.
DEEPBREATHINGSo you’ve probably heard that deepbreathing helps with stress and anxietyand this is why deep slow breathinghelps to increase your vagal tone andtrigger that parasympathetic responsethrough the vagus nerve. You may feelyourself relax when you do it, you maynotice that you start to salivate or thatyour eyes may soften and that’s allthanks to how deep breathing and vagaltone affect that vagus nerve.So practicing deep breathing andespecially those long slow out breathscan help you soothe that stressresponse. It can train your body to bebetter at kicking on that calmingparasympathetic response. So deepbreathing is a really helpful skill forpeople with anxiety disorders and PTSD.So I just mentioned that your eyes softenwhen you do deep breaths I don’t meanthat they become squishy or somethinglike that but rather that they lose focus onany one particular thing they relax andyour focus shifts from a specific visualpoint to more of your peripheral vision andeverything around you. So you’ve likelyexperienced eye softening when you’vebeen lost in thought or daydreaming; youreyes are open but they’re not really lookingat anything and this is what I mean when Isay your eyes soften.Now these nerves here three and sevenfrom the parasympathetic system thesecontrol our eyes. You have maybe heard ofthe term tunnel vision? That’s where yourvision seems to get really narrow whenyou’re stressed and again your brain issending signals along that vagus nerve toget into that fight,flight, freeze response.Well it turns out that tunnel vision is asympathetic response and again that’s partof the fight, flight, freeze and when wesoften our eyes we can trigger aparasympathetic response meaning we canuse our body to send signals up the vagusnerve to the brain and tell it to calm down.Now buddhists and yogis have known andpracticed this for centuries.
SUPPORTA B E T T E R W A YDiscover more to help you and otherswhen you may need it. Alwaysremember it is OK not to be OK. Seekadvice and helpSUPPORT &ADVICEfocus on positive podcast channels tokeep you motivated and inspire youto learn moreINSPIRINGPODCASTSfocus on great activities, support toget you motivated to be more activeeven if you have never exercisedbeforeGET ACTIVEMore professional & charitableorganisations that can steeryou in the right direction tohelp you and othersbe inspired to seek out the benefits ofthe great outdoorsDISCOVERKNOWLEDGETO IMPROVEYOURAWARENESSDISCOVER THEBENEFITS OFNATUREIN VOL.02
STRAW BREATHING FORVAGUS NERVE STIMULATIONBREATHE IN THROUGHYOUR NOSE & EXHALETHROUGH THE STRAW, DONOT FORCE THE BREATH,SIMPLY LET IT FLOW.AT THE END OF THEEXHALATION GENTLYPLACE YOUR TONGUE ONTHE TIP OF THE STRAW &BREATHE IN AGAINTHROUGH YOUR NOSE &ONCE MORE EXHALETHROUGH THE STRAW.CONTINUE THIS PROCESSFOR 3 OR 4 TIMES.If you are feeling stressed or anxiousyour body is in sympathetic mode"fight or flight" therefore to seesaw thebody to parasympathetic mode "rest& digest" in this mode this is whenyour body repairs it's self bothphysically and mentally. try thissimple technique.
PERIPHERAL VISION ANDSOFTENING THE EYESSo here’s the second way to triggerthat parasympathetic response;So start by softening the musclesaround your eyes; so if you don’t knowhow to consciously do that you canstart by squeezing them shut and thenconsciously like relaxing them to gainmore awareness or you can just gentlytouch the side of your eyes, you cangently close your eyes and then openthem really softly.Try to expand your awareness out tothe sides of your vision while keepingyour eyeballs straight ahead so youcan keep looking at the screen butthen just start to notice what’s out tothe side and using that peripheralvision is a way to trigger that calmingparasympathetic response.
VALSALVAMANEUVER.A third way to calm anxiety is toincrease the pressure in your chestcavity this is called the valsalvamaneuver.You can plug your nose and close yourmouth and push out as if you’re gonnaexhale or like you’re going to you stifle asneeze.The vagus nerve actually comes intocontact with your pelvic floor;Sit down or lie down.Take a deep breath and hold it.Pinch your nose shut.Close your mouth.Bear down hard, as if you’re trying to goto the bathroom.While you’re bearing down, breathe outlike you’re trying to blow up a balloon orstifalling a sneaze.Strain hard for about 10 to 15 seconds.If it doesn’t work, wait for at least aminute before you try again. Bearing down is another way tostimulate that nerve and to sendsignals to your brain to calm down.To trigger that parasympatheticresponse try;Breathing in for five seconds, thenhold it and bear down for fiveseconds (contract the abdominalmuscles and the diaphragm.) nowyou don’t need to push hard you justneed to create a little pressure inyour chest and then finally breatheout for five seconds. Do this once ortwice in a row breathing regularly inbetween so you don’t get lightheaded and this can help trigger thatvagus nerve.
Combat Stress - here for everyveteran that needs usWe provide clinical treatment andsupport for veterans from the BritishArmed Forces, with a focus on thosewith complex mental health issues.When some military personnel leaveservice, their experiences can’t easilybe left behind. Without treatment,psychological trauma can eventuallytear lives apart.We believe military trauma shouldn’tdestroy the lives of veterans and theirfamilies. For over a century, we’vehelped former servicemen andwomen with mental health problemssuch as post-traumatic stress disorder(PTSD), anxiety and depression.Combat Stress is the UK's leadingveterans' mental health charity, thework we do is life-changing and oftenlife-saving. No one else does what wedo. Our services are provided acrossthe UK, in-person and online. At atime that can be isolating anddaunting, we're here to help.Here To Help 24/7FREE HELPLINE: 0800 1381619TEXT: 07537 173683EMAIL:helpline@combatstress.org.ukResearchDepartmentSupporting thecommitment to advanceveteran mental healthWe are Combat Stress, the UK’sleading charity for veterans’ mentalhealth. For over a century, we’vehelped former servicemen andwomen with mental health problemssuch as post-traumatic stress disorder(PTSD), anxiety and depression. Today we provide specialist treatmentand support for veterans from everyservice and conflict, focusing on thosewith complex mental health issues.The work we do is life-changing andoften life-saving. No one else doeswhat we do.PublicationsTalk To Us
Q U AL I T Y O F L I F E ( Q O L )I S D E F I N E D B Y T H EW O R L D H E A L T HO R G A N I Z A T I O N A S " A NI N D I V I D U A L ' SP E R C E P T I O N O F T H E I RP O S I T I O N I N L I F E I N T H EC O N T E X T O F T H EC U L T U R E A N D V A L U ES Y S T E M S I N W H I C HT H E Y L I V E A N D I NR E L A T I O N T O T H E I RG O A L S , E X P E C T A T I O N S ,S T A N D A R D S A N DC O N C E R N S "
YAWNFinally the fourth action to trigger thatvagus nerve is to yawn so my favorite wayto do this is to make the R sound, openyour mouth really big and try to lift yoursoft palate in the back of the roof of yourmouth there’s a decent chance that this isgoing to make you yawn. Or you can eventry a fake yawn to trigger that response,this action makes me sleepy and relaxedalmost everytime. Have you ever noticed how if a dog getssuper hyper they’ll start doing these hugedog yawns as they calm down. You know how yawns are contagious wellthat’s because yawning is actually a herdbehavior. These contagious yawns keepthe pack from going wild with excitement.these yawns send a message betweendogs to each of these animals vagusnerves to say, “chill out calm down, you’reokay.”So those four quick ways to trigger theparasympathetic response but there are abunch of other techniques to try. Learning to turn on that parasympatheticresponse could be a great skill to havewhen dealing with anxiety disorders, PTSDdepression, and stress, if you are at yourdesk just take five minutes out of your dayand do some slow steady breathing.
These CALM Guides cover a lot ofissues that can leave youfeeling down or like you’ve hit awall. We're not here to tell youwhat to do, just give you somefriendly, practical info thatcan help you understand thesechallenges and how to findhelp and move forward.ADDICTIONADVICEAMBASSADORSANXIETYSERVICEDIRECTORYartask calmbody imagebrandpartnershipcampaignschallengecomedycommunitydonate
When people are exposed to stressover a long period of time, they canbegin to feel anxious and riskdeveloping anxiety disorders. This thenremoves us from the well-being zoneand potentially leading to ill mentalhealth.Signs Symptoms of anxiety include:Disturbed sleepDepressionAnxiety disordersBurnout-becoming overly involved inworkAlcohol consumption or the taking ofdrugs to copeor to alleviate feelings of anxietyAnxiety disorders include:InsomniaUnrealistic fears and worriesPanic attacksPhobiasObsessive compulsive behavioursPost-traumatic stress reactions.IF YOU SUFFER FROM ANY OF THEABOVE SYMPTOMS SEEK MEDICALHELP.Some anxiety is a typical part of life.It’s a by product of living in a busyworld. Anxiety isn’t all bad, though. Itmakes you aware of danger,motivates you to stay organized andprepared, and helps you calculaterisks. Still, when anxiety becomes adaily recurrence, it’s time to actbefore it snowballs. Uncheckedanxiety may greatly impact yourquality of life. Take control by tryingout the ideas within this volumn.What is anxiety?TECHNIQUES TO MANAGE ANXIETY
walesUrgent supportIf you cannotIf you cannot wait to see a doctorand feel unable to cope or keepyourself safe, it's important to getsupport.Get urgent support nowHelping someone elseGet tips and advice onhelping othersstruggling with theirmental health.Ways you can helpothersFind your little big thing for your mentalhealthThere are little things we can all do to liftour mood or ease our anxiety – we needto find what works for us.This could be as simple as taking a walkin nature, prioritising our sleep oropening up to a friend. Our little thing, ifwe keep doing it, will make a bigdifference to how we feel.If you are not in Englandscotland irelandlife's challenges wellbeing tipsMental healthissuesSupportingothersUrgentsupportGet your freeMind Plan
How we helpdebtinformationabout uspolicy &campaignsclientscontact usWe can help yoube free fromdebtWe treat you asan individualWe give youcomprehensivesupportWe're non-profitand our advice isfreeWhat we doOur team of debt experts helphundreds of thousand of peoplea year to deal with their debtproblems. With 30 yearsexperience, you can be confidentthat we can provide the adviceand support you need to achievelong-term financial control.How we're fundedWe're only able to do what we do because we're funded almost entirely by voluntarydonations from creditors, which include banks, the government and loan companies.With their financial support, our highly trained advisors provide free and impartial debtadvice to thousands of people every week.Whether it’s campaigning to prevent problem debt, offering advice, managingrepayment plans or supporting people through a process leading to debt relief, it’s onlypossible thanks to the donations that we receive.Making a differenceHundreds of thousands ofpeople come to us for helpevery year. Some are atcrisis point and many don'tsee a way out. We helpthem to find a way out oftheir debt problems.We help people to makesense of their finances. Wedon't judge people, we justprovide the support,guidance, flexibility andsolutions that are neededto deal with debt. Whateverthe situation we'll look forpractical solutions thatmake our clients' livesbetter.
Aim (Objects)The Rawthey Project CIC is established for the benefit of the communityand in particular (without limitation) the armed forces, emergencyservices and NHS communities. The Rawthey Project CIC aims to support the most disadvantaged andvulnerable in our communities back to sustainable employment andindependent living.ActivitiesVolunteer Peer SupportRawthey Social Care TeamRawthey Case Review Team Tom Thacker Course - Peer Led Residential RecoveryHells FellsVeterans ChristmasTHE PROJECTTOM THACKER RESIDENTIALRESPITE &RECOVERY COURSEMENTORSWe Support The MostDisadvantaged in Our Community
E D I T O R ’ SF I N A L W O R D SB R I A N L U K EThat’s a wrap! I hope you enjoyed and found the magazine, helpful. Pleasefeel free to print off pages and or use in your own social media circles.Remember the reason for this magazine is to inform all what is out there forsupport & advice, it may just help someone.If this magazine is helpful and used by the community don’t forget myintention is to ask readers to contact me with stories, experiences, top tipsetc...you get the idea. I may even create a WEBAPP. So if you have anything toadd do not hesitate and contact me via email by clicking my photo above.I do this in my spare time because it is my way of giving back to ourcommunity; Us Veterans, enjoy Volume 3, A Better Way, Veteran! If you found the magazine useful do let me know and if you feel likedonating see PAYPAL link below; gratefully appreciated in-advance. Brian!donate to A betterway via paypaldonate to A betterway via paypalWould you like tocontribute to apossible futureedition? Then justclick my photo, Bri.via email,