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Message Packed with information advice and usefulcontacts helping you, your family, friends andcommunity to manage good mental healthand wellbeing in Suffolk.Well MindsWell Minds

This booklet has been amended and reproduced by the PublicHealth and Communities Team at Suffolk County Council inPartnership with the Suffolk Voluntary and StatutoryPartnership (VASP) with kind permission by the Communities andLeisure Team at East Suffolk Council and the East SuffolkCommunity Partnership Board. We have used material from publications and websites producedby a wide range of partners from the public and voluntary,community, faith and social enterprise sectors (VCFSE).All information is current at time of publication (September2025) but if you do find a link or number isn’t working, pleasecontact publicmentalhealth@suffolk.gov.uk This booklet can be downloaded at www.healthysuffolk.org.ukwhere an accessible word version is also available. We are able to produce this booklet in different languages and indigital or easy read formats, upon request.

ContentsContents Page 4 & 5 - Section 1: Five Ways to Wellbeing Page 6 & 7 - Section 2: Sleep Page 8 - Section 3: Suffolk Mind - Emotional Needs and Resources Page 9 - 11 - Section 4: If you or someone you know is struggling with theirmental health Page 12 & 13 - Section 5: Support for Children, Young People, and YoungAdults Page 14 - 16 - Section 6: Tailored Mental Health Support Page 17 - Section 7: Suicide Prevention Page 18 - Section 8: Safeguarding

BE ACTIVEBE ACTIVETalking to other people can help us feel good, less lonely, and more connected. You can talk to family, friends,people at work or school, or even neighbours. Here are some easy ways to connectAsk someone how their weekend was. Listen to what they say and say something back like, “Sounds like youhad fun at the park!”Take five minutes to find out how a friend or co-worker is doingIf you need help meeting people, visit infolink.suffolk.gov.uk or call your GP surgery, to find local groups CONNECTCONNECTAll sorts of things can affect how we feel so it can be helpful to thinkabout being well as something we do rather than something we are.The Five Ways to Wellbeing campaign suggests five activities we cando that help us be well.For more information scan the QR code or visit www.wellbeingnands.co.uk/suffolk/self-help/five-ways-to-wellbeingSection 1: Five ways to wellbeingSection 1: Five ways to wellbeingBeing active can help us stay mentally well. You don't have to run or play sport. Do something else you enjoy –like dancing, gentle yoga, or even stretching exercises while sitting down. Ideas for being more active include:Take the stairs rather than the lift, get off the bus one stop earlier or park your car further awayDance whilst you are doing the cleaning or making the dinner. Go for a walk. Feel Good Suffolk, in partnership with Ramblers UK are offering free, organised group walksacross Suffolk. Scan the QR code or visit www.feelgoodsuffolk.co.uk/be-active/wellbeing-walksscanscanforformoremoreinfoinfoscan me todiscover localwalks4

When you enjoy small moments, like walking barefoot on grass, or eating a lovely meal you can feel happier.Paying attention, or taking notice of that moment can help you see what matters.Some easy ways to enjoy the moment include:Spend some time in nature - the local park or woods. Notice the sights, sounds, and smells around you.Listen to music – let yourself get lost in the rhythm or lyrics.Watch the sky – spend a few moments looking at the clouds, stars, or sunset. TAKE NOTICETAKE NOTICE LEARNLEARNFeeling like you are learning and developing can improve how you feel about yourself. Learning new things willmake you more confident, as well as being fun. Ideas about how to learn new things include:Sign up for a course - something you have always wanted to do!Read a book, do a puzzle, visit a museum. Follow a new recipe or get your kids to teach you something they aregood at. There are also lots of great things to do in Suffolk! Visit the Suffolk InfoLink directory to discover newclubs or hobbies if you are stuck for ideas - scan the QR code or visit www.infolink.suffolk.gov.ukGIVEGIVEGiving is about thinking of others as well as yourself and doing something kind. For example, doing somethingnice for a friend or a stranger. It helps you feel part of your community and can lead to new friendships. Ideasabout how to give include:Help out – volunteer or join a local group. There are lots of places to volunteer and for ideas visitvolunteersuffolk.org.uk/get-involved/Be kind – make a cup of tea for someone, like a neighbour.Say thanks – a smile and a thank-you can brighten someone’s dayscan me to discoverlocal clubs andhobbiesScan me to discovervolunteer opportunitiesin Suffolk5

Sleep is another important activity that impacts our wellbeing!There are two main types of sleep: deep sleep and dream sleep:Deep sleep helps your body rest, heal, and grow. It happens more in the first half of the night.Dream sleep (often called Rapid Eye Movement (REM) sleep because your eyes move rapidly whenyou are dreaming) helps your mind deal with emotions. It happens more in the second half of thenight.If you go to bed too late, you miss deep sleep and may feel tired. If you wake up too early, you missdream sleep and may feel stressed.Section 2: SleepSection 2: SleepAdults need 7–9hours of goodquality sleepeach night.6

1. Step outside within 30 to 60 minutes of waking up to enjoy the sunlight. Repeat in the late afternoon,just before dusk.2. Every day, including weekends, try to wake up at the same time and go to bed as soon as you feel tired. 3. Stopping smoking will improve your sleep because nicotine stimulates your brain. Without it, you are morelikely to fall asleep quicker and stay asleep longer. Also, caffeine and alcohol affect your sleep so cuttingdown on those will help.4. Move more than you do now. Regular activity helps you sleep better. It helps you fall asleep faster andhelps you stay asleep through the night. 5. Try not to look at bright screens before bed, like your phone. The bright light can trick your brain intothinking it’s still daytime. This makes it harder to fall asleep.6. Eat more fibre. You can get fibre from vegetables, fruit, whole grains, beans, and lentils. Fibre helps yourbody to work well. This can help you sleep better.7. Try listening to white noise to help you fall asleep. White noise is a steady sound, like a fan or soft rain. Itcan help your brain relax. There are lots of free apps that play white noise.8. Try relaxation exercises. like deep breathing. Breathe in slowly through your nose, hold for a few seconds,then breathe out through your mouth. Repeat a few times to calm your body.9. Try to keep stress and anxiety in check (see Five Ways to Wellbeing).10. Taking a warm shower before bed can help you relax. It tells your body it’s time to sleep.10 Ways to Better Sleep -Tips for improved sleep quality and quantityLearn more about your sleep byjoining a short workshop, TheMental Health Toolkit: Sleep Wellby scanning the QR code or visitingwww.thementalhealthtoolkit.co.uk Suffolk Mind have lots of differentsleep resources on their websitetoo. Scan the QR code or visitwww.suffolkmind.org.uk/sleep7

For example, someone might use their skills with computers to show a neighbour how to set up an emailaccount. This could meet their need for meaning and purpose, because they feel useful and able to helpsomeone else.When our needs are met through everyday actions and relationships, we’re more likely to feel content andable to cope with challenges. This approach forms the basis of all Suffolk Mind resources and services as well as their ‘Mental HealthToolkit’.Suffolk Mind use an ‘organising idea’ to help you stay well. We all have physical and emotional needs anda set of skills and resources that we’re born with to meet those needs. We call this the Emotional Needsand Resources approach. We have 12 physical and emotional needs, which are:Food and DrinkSleepMovementSecurityControlAttentionStatusCommunityPrivacyEmotional ConnectionAchievementMeaning and PurposeSection 3: Suffolk MindSection 3: Suffolk Mind Emotional needs and resourcesTo learn more about the Emotional Needs and Resources approach, visit Suffolk Mind’swebsite by scanning the QR code or visiting www.suffolkmind.org.uk/who-we-help/mental-health-support/emotional-needs-resources/Are youmeeting eachof yourneeds?Find out how well you are meeting each of yourneeds by doing a quick survey by scanning the QRcode below or visiting: www.suffolkmind.org.uk/emotional-needs-survey/ 8

Call NHS 111 option 2. This is a 24-hour helpline for people who need urgent mentalhealth support. If you call, you’ll speak to a professional in your local NHS mentalhealth service. They can discuss your current mental health needs and provide accessto further support if needed. Calls are free. You can talk to Samaritanson 116 123 about anythingthat is upsetting you 24/7,365 days a year. Text ‘SHOUT’to 85258,free from allmajor UKmobilenetworks. Remember...In the UK over 8 million people experience anxiety every day. There are lots of thingshappening locally and globally that could impact your mental wellbeing. It’s OK not to be OK and to seek support and advice.If someone is inimmediatedanger phone999. Section 4: If you or someone you knowSection 4: If you or someone you knowis struggling with their mental healthis struggling with their mental health If you are experiencing a mental health crisis...9

There are now Mental Health Practitioners (for moderate mental health needs – age 16+) and EnhancedRecovery Workers (for mild mental health needs for those aged 14+) at most GP practices. Patients canaccess this support by contacting their GP practice.Wellbeing SuffolkWellbeing Suffolk provides a range of free support for people with commonmental health and emotional issues. www.wellbeingnands.co.ukNorfolk and Waveney Mind0300 330 5488www.norfolkandwaveneymind.org.ukTheir services include the Young People in MindService for age 14-25 year olds. Suffolk Mind0300 111 6000www.suffolkmind.org.ukLocal support and adviceInformation about arange of supportservices and localgroups & activitiesis also availablefrom the followingorganisations:Suffolk InfolinkThe Suffolk InfoLink is an onlinedirectory that provides web links toservices, information and support inSuffolk for anyone worried aboutemotional wellbeing. www.infolink.suffolk.gov.ukSuffolk User Forum is a user-led mental health charitywhich supports people with their mentalhealth. They make sure people’s voicesare heard to influence how services areprovided. They also have a useful A-Zdirectory for support services www.suffolkuserforum.co.ukSuffolk Community LibrariesWellbeing Information and Suffolk Advice Guidance andEmotional Support (SAGES) partnership dedicated to supportingmental wellbeing in Suffolk. Includes details of groups, eventsand resources as well as links to useful websiteswww.suffolkcommunitylibraries.co.uk/wellbeing/Suffolk VASPSuffolk Voluntary andStatutory Partnership formental health and wellbeing(VASP) provides a weeklyroundup of information onservices and groups .www.suffolkvasp.co.ukNorfolk and Waveney Talking Therapieswww.nandwtalkingtherapies.org.ukNorfolk and Waveney Talking Therapies provide a range of support forpeople with common mental health and emotional issues, such as lowmood, depression, or stress.For both areas call on 0300 123 150310

QwellMind HelplinesMind's 4 helplines provide a voice at the end of the phone when there'snowhere else to turn. Each line meets a different mental health or wellbeingneed – from information and service finding to understanding mental healthlaw.National support and adviceInformation. advice and support is also available from the following organisations:Qwell provides free, digital mentalhealth support including peer to peernetworks and personal developmenttools.www.qwell.ioSANEline If you’re experiencing a mental healthproblem or supporting someone elsewho is, you can call SANEline an outof hours helpline on 0300 304 7000(4:30pm - 10:30pm every day)www.sane.org.ukRethinkRethink Mental Health Advice andInformation Service provides factsheetsand advice on issues such as treatment,medication, therapy, debt and money.www.rethink.org0808 801 0525Infoline: 0300 123 3393Details of all available helplines from Mind including the welfare benefits, legal or support line and can be found through scanning the QR code or visiting:This is an NHS website that focuseson ‘finding your little big thing foryour mental health’ Better Health: Every Mind Matterswww.nhs.uk/every-mind-matters/www.mind.org.uk/information-support/helplines/11

Section 5: Support for Children, YoungSection 5: Support for Children, YoungPeople, & Young AdultsPeople, & Young Adults Local support and adviceThe SourceFor information on mental healthservices and support available tohelp young people in Suffolk.www.thesource.me.uk/wellbeing Just One NorfolkJust One Norfolk coversthe north (Waveney) partof East Suffolk. Theirwebsite includes anemotional health sectionfor all the family whichcovers a wide range oftopics including managingfeelings, low mood, andself-harm. www.justonenorfolk.nhs.ukNorfolk and Waveney MindNorfolk & Waveney Mind run theYouth in Mind Service for ages14-25. www.map.uk.net/here-you/activities-groups/youth-mind0800 074 4454 Particip8A group with an interest in mentalhealth for young people and a passionfor improving services. Text or call 07342066589www.suffolklocaloffer.org.uk/health-and-wellbeing/mental-health-and-wellbeing/particip8 Suffolk InfolinkThe Suffolk InfoLink is an online directory thatprovides web links to services, information andsupport in Suffolk for children and young people whomay be worried about their emotional wellbeing. Thedirectory also contains details of youth clubs andsupport services across the county. www.infolink.suffolk.gov.ukText a Suffolk schoolnurse to ask for help andadvice on all kinds ofhealth issues 07507 333356 Suffolk Mind provide a range of coursesand support for childrenand young peoplewww.suffolkmind.org.uk/who-we-help/under-18s4YP4YP offer counselling providing youngpeople with a safe, supportive, non-judgemental space to explore theirfeelings, their thinking and behaviours.They also offer drop ins & youth clubsproviding safe places to be and positivethings to do.4yp.org.uk/12

KoothThe Mix provides a range ofinformation and support for under25s, including content, community,counselling & crisis supportNational support and adviceBarnardo’s Phoneline ServiceA new Barnardo’s Phoneline Service can support youngpeople who are unsure of where to go to find emotionalwellbeing support, information, or self-help resources. ChildlineChildline offer arange of support.Log-in for a 1-2-1counsellor chat orsend an email via aChildline account.www.childline.org0800 1111Kooth is a chat supportservice for children andyoung peopleThe Mix www.themix.org.uk/ Young Minds Young Minds provide a24/7 confidential mentalhealth text support service 0345 600 2090 and press option 2www.kooth.comText YM to 85258 giveusashout.org/get-helpYoungminds.org.uk 13

Section 6: Tailored Mental Health SupportSection 6: Tailored Mental Health Support The details provided below are just a few of the many local and national information and adviceservices available. For a full list of those available in Suffolk including for specific mental healthissues, gambling support, domestic abuse, sexual violence, support for people with physical andlearning disabilities, stopping smoking, menopause, and more visit Suffolk Infolink atwww.infolink.suffolk.gov.ukCarersSuffolk Family Carers has a team dedicated to supporting people who arehelping or caring for someone with mental ill-healthwww.suffolkfamilycarers.org/emotional-support/mental-healthCitizens Advice Citizens Advice can help with a range of issues – including benefits, employment and debt, andhelp people access funds or vouchers for food or fuel or household items. They can also helpchallenge or query a bill from an energy supplier. There are Citizens Advice offices in every districtin SuffolkBabergh – Sudbury and South Suffolk Citizens AdviceContact number 01787 321400Monday to Thursday 10-3Their office is in Sudbury. www.sudburycab.org.uk Citizens advice East SuffolkAdvice line 0808 278 7866Monday to Friday 10-2Their offices are in Beccles, Felixstowe, Leiston, Lowestoft and Woodbridge.www.citizensadviceeastsuffolk.org.uk Citizens advice IpswichAdvice line 0808 278 7868Monday to Friday 9-5Their office is in Ipswichwww.citizensadviceipswich.org.uk Citizens advice Mid SuffolkContact number 01449 676060Monday to Thursday 9.30-3.30. Friday 9.30 – 12.30. Their office is in Stowmarket. www.midsuffolkcab.org.uk/contact-us Citizens advice West SuffolkContact number 0808 278 7868Monday to Friday 9.30-3.30Our offices are in Bury St Edmunds, Brandon, Haverhill, Newmarket and Mildenhall.www.suffolkwestcab.org.uk 14

Debt and money worriesPeople with mental health problems are more likely to be in problem debt. Money and MentalHealth is a charity, committed to breaking the link between financial difficulty and mental healthproblems. Download Martin Lewis’s free mental health and debt guide atwww.moneyandmentalhealth.orgMental Health UK run the Mental Health and Money Advice Service to help people to understand,manage and improve their mental health and money issuesVisit www.mentalhealthandmoneyadvice.org Suffolk's cost of living resource with information on local support can be found on Suffolk Infolinkby searching for 'Suffolk cost of living' or scanning the QR codeLGBTQ+Switchboard is a helpline for LGBTQ+ people. It is a safe space to discuss anything, includingsexuality, gender identity, sexual health and emotional well-being. Call on 0800 0119 100 (10am–10pm every day) Phone operators all identify as LGBTQ+email hello@switchboard.lgbt Visit www.switchboard.lgbtSupport for older peopleThe Mindful Life Group is the UK’s only non-profit organisation dedicated to older adult mentalhealth. They offer free, clinician designed programs and are based in Suffolk Visit www.the-mindful-life.comThe Silver Line Helpline run by Age UK is a free, confidential telephone service for older people.They provide friendship, conversation, and support 24 hours a day, 7 days a week. Visit www.thesilverline.org.uk15

Rural work YANA (You Are Not Alone) is a helpline for those living and working in rural areas.Call on 0300 323 0400 Email helpline@yanahelp.orgVisit www.yanahelp.org VeteransCombat Stress provide support and advice to ex-service men and womenCall on 0800 138 1619Visit www.combatstress.org.uk RefugeesSuffolk Refugee Support provide an advice service covering an extensive range of issues. Theyare open Monday, Tuesday and Friday. Call on 01473 400785 Email office@suffolkrefugee.org.uk to make an appointment Visit www.suffolkrefugee.org.ukSurvivors in Transition is for anyone in Suffolk over the age of 18 who has experiencedsexual abuse in their childhood. Call on 07765 052282 or 01473 232499Email support@survivorsintransition.co.ukVisit www.survivorsintransition.co.uk Sexual abuse support16

Losing someone to suicide can feel overwhelming. Foranyone in Suffolk impacted by the loss of someone takingtheir own life there is a free and confidential counsellingservice. Call 0300 330 1389 Section 7: Suicide PreventionSection 7: Suicide PreventionSuicide can affect anyone. The impact of suicide is devastating and wide-reaching. For thoseliving with suicidal thoughts, feeling inner turmoil and pain, or feeling trapped can mean thattaking their own life becomes an option.Losing a loved one to suicide is hugely traumatic with common feelings being stigma, shameand ‘could I have done something to change the outcome’?It may feel hard to ask someone directly if they are thinking of taking their own life butenabling that person to talk about how they are feeling may make all the difference.National Suicide Prevention Helpline UK The National Suicide Prevention Helpline UK offers a supportive listeningservice to anyone with thoughts of suicide. Call the National SuicidePrevention Helpline UK on 0800 689 5652 (6pm to midnight every day). www.spuk.org.uk/national-suicide-prevention-helpline-ukStayAlive StayAlive is an app full of usefulinformation and tools to help youstay safe in crisis. You can use it ifyou are having thoughts of suicideor if you are concerned aboutsomeone else who may beconsidering suicide. The appincludes a safety plan, customisablereasons for living, and a life boxwhere you can store photos that areimportant to you. www.stayalive.appCALM CALM (Campaign Against Living Miserably) is a suicide preventioncharity for men and boys who need to talk to someone. Call 0800 5858 58 or use the Webchat service www.thecalmzone.net/get-supportMore information onsuicide prevention canbe found on the HealthySuffolk website www.healthysuffolk.org.uk/healthy-you/suicide-preventionBereaved by Suicide Support Servicewww.mnessexmind.org/bereavedbysuicide/Watch the suicide preventionvideo titled ‘LISTEN’ whichgives examples of things youcould do for someone who ishaving suicidal thoughts andfeelings.The OLLIE Foundation The OLLIE Foundation is a suicide prevention andwell-being charity dedicated to reducing thestigma surrounding suicide, and promotingprevention and interventions, particularly amongyoung people. theolliefoundation.org/help-and-advice/ PapyrusIf you’re under 35 and strugglingwith suicidal feelings, orconcerned about a young personwho might be struggling, contactHOPELINE247. Text 88247, call0800 068 4141 (24 hours, 7 daysa week) or email pat@papyrus-uk.org www.papyrus-uk.org17

If an adult or child is in immediatedanger of harm dial 999earlyhelpportal.suffolk.gov.uk/web/portal/pages/marfIf you would like to talk to someone about whether to make a safeguarding referral for an adult ora child, you can contact Customer First on 0808 800 4005. They’ll discuss the best way ofhelping someone you feel is at risk of abuse, harm, or neglect.To make a referral...For a child: please use the Live chat function, which you’ll see as a link on the bottom right of theMASH website.For professionals working with Children or Adults: please call the Professional Consultation lineon 0345 6061499. It’s available Monday - Thursday: 9:00am to 5:00pm and Friday: 9:00am to4:25pm www.suffolk.gov.uk/care-and-support-for-adults/protecting-people-at-risk-of-abuse/mashSection 8: SafeguardingSection 8: SafeguardingChildren & adults at risk of abuse, harm or neglectIf you believe someone may be atrisk of abuse, harm or neglect,then the Suffolk SafeguardingPartnership has a good guide onwhat to do. www.suffolksp.org.ukGetting adviceMaking a referralTo make a referral for a child at risk of abuse, harmor neglect - or any other concerns.To make a referral for an adult who needs advice,guidance or general help, or to discuss someone’s careand support needs.adultcareportal.suffolk.gov.uk/web/portal/pages/assessTo refer an adult at risk ofabuse, harm, or neglectearlyhelpportal.suffolk.gov.uk/web/portal/pages/adultsaTo refer an adult at risk of harmdue to self-neglect or hoardingearlyhelpportal.suffolk.gov.uk/web/portal/pages/adultsnhoarding18

“Even thedarkest night willend, and the sunwill rise again”Victor Hugo