Tips to improve your wellbeing

For further support with your mental health during Covid-19 visit:-



Talk about your feelings or worries with someone. Don’t struggle on by yourself, talk to family or friends about how you are feeling. Talking to someone about how you feel can often help reduce your anxiety and help you to see things from a different perspective. If you have no one to talk to, think about calling one of the listed telephone support services listed on this website.

Deal with problems. Don’t ignore them; if your problems are mounting up or you are struggling with a big problem, break it down into smaller chunks and deal with one bit at a time. If you are unable to sort the problem out and struggling to cope, pick up the phone and call one of the listed services for support and advice.

Prioritise. Decide what has to be done and what can wait; it may help to make a list and put the priorities in order of importance.

Sleep Well. Lack of sleep reduces your ability to handle stress and can affect your mood. If you are not getting enough sleep, try to look at ways of improving this (see the listed self -help leaflets below for useful information on sleep).

Healthy eating- Try to eat a healthy, balanced diet with plenty of fruit and vegetables; try to reduce fatty and fried food and food high in sugar and salt. For more advice on healthy eating visit: – https://www.nhs.uk/live-well

Exercise- Try to find time to exercise in your day; just 30 minutes can be beneficial and if you struggle with low mood, stress or anxiety, regular exercise can really make a difference to the way you feel. Take a walk, cycle, swim, join a fitness or dance class and try to make it part of your daily or weekly routine.
For further information visit:- www.nhs.uk/Livewell www.nhs. uk/conditions/stress-anxiety-depression/pages/mental-benefits-of-exercise.aspx

Mindfulness, Is becoming more aware of the present moment, so that we can enjoy the world around us more, rather than dwelling on the past or worrying about the future. Going over unhelpful thoughts does not benefit us and can increase anxiety and lower mood. For further information on Mindfulness visit:- www.nhs.uk/conditions/stress-anxiety-depression/mindfulness or see the relaxation and mindfulness downloads listed below

See NHS Five Steps to mental wellbeing at :- www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing

Useful Contact Details for Staffordshire & Stoke-on-Trent Adult Mental Health Provision

24 hour Emergency Mental Health Support

North Staffordshire Combined Healthcare Access Team
Provide 24 hour cover for all mental health services in North Staffordshire; provides crisis support, assessments, advice and signposting
Contact:- 0800 0328 728 (OPTION 1) or 07739 775202 if this number is unavailable.

Out of Hours GP Service for Staffordshire


If there is immediate danger of serious harm Contact:- 999

Mental Health Helplines

The Samaritans

Provide telephone and face-to-face support for anyone who needs to talk to someone at any time of the day or night; you do not need to be suicidal to contact this service.

National Samaritans Helpline (24 hour support) 116 123 (Free number)

or Email:-  jo@samaritans.org 

For your local Samaritans Branches in Stoke-on-Trent, Newcastle, Leek and Stafford; please call 116 123 or visit their

website at https://www.samaritans.org

For the Samaritans self-help App visit:- https://www.samaritans.org/how-we-can-help/contact-samaritan/self-help/  


Offer emotional support and information to anyone affected by mental health issues and improve their quality of life

Contact:- 0300 304 7000 Open Daily 4.30pm-10.30pm

website:- http://www.sane.org.uk

Staffordshire Mental Health Helpline

Available to anyone who is over 18 years old, living in Staffordshire, who may be going through a difficult time and need someone to talk to. The service operates 24 hours a day, every day of the year.

Contact:- 0808 800 2234

Text: 07860 022821 (FREE)

Email:- staffordshire.helpline@brighter-futures.org.uk
website:- http://www.brighter-futures.org.uk

Staffordshire Mental Health Directory

Provides information and contact details about local organisations & projects in Staffordshire and Stoke-on-Trent who provide advice and support throughout the community:-  www.stokementalhealth.info


Free Primary Care Mental Health Support Services

The provision of Talking therapy, one-to-one and group support for those struggling with a range of common mental health issues, including depression, anxiety, panic attacks, phobias and social anxiety; some of the  organisations also provide support on managing long-term health  conditions such as Diabetes,   Heart conditions, Musculoskeletal difficulties, Irritable Bowel Syndrome and Chronic Pain

Staffordshire & Stoke-on-Trent Wellbeing Service

Provides talking therapy, practical support and advice for people aged 16 years or older who are struggling with common mental health problems.

Contact details:- 0300 123 0907 then press Option 2


Changes Health and Wellbeing Service

Changes is a user-led organisation and offers a unique recovery service throughout Staffordshire for those struggling with any type of mental distress; they offer the 12 step recovery programme, support groups, mental health training and resources

Contact details:- Head Office:-01782 413101
stoke@changes.org.uk ; Website:-


Brighter Futures

Provide support for those struggling with mental health problems, substance misuse, homelessness, financial issues, etc.

Contact:- 01782 406000; http://www.brighter-futures.org.uk

ECHO offers mutual support and information for people who have experienced self-harm

Contact:- 07500 444116; Email:- info@brighter-futures.org.uk


The Dove Service

Provide bereavement counselling & terminal illness counselling for residents in Stoke-On-Trent and North Staffordshire

Contact:-01782 683155

website:- www.thedoveservice.org.uk



Provide nationwide Mental Health information and support

Mental Health Info Line:- 0300 123 3393 or text 86463

National number:- 020 8519 2122; Website:- www.mind.org.uk

Mind Legal Line:-0300 466 6463

North Staffs Mind

Provide mental health support, advice and information; also provide a free counselling service

Contact:- 01782 262100; website:- http://nsmind.org.uk/



A nationwide mental health charity, providing mental health information, services and support

Contact:- 0300 5000 927


Everyone Health

Commissioned by Staffordshire County Council,  Everyone Health is  a free health, fitness and wellbeing service that can help with weight management, falls prevention, physical activity, reducing loneliness and stop smoking. For more information visit:-

website:- https://staffordshire.everyonehealth.co.uk

For further information on healthy living, including healthy eating, exercise and mindfulness visit:-



Mental Wellbeing Self-Help Websites and Resources

These provide self-help support, information and self-help literature on a range of mental wellbeing issues such as depression and low mood, anger, anxiety, panic attacks, social anxiety, phobias, post-natal depression and sleep problems

Living Life to the Full


Northumbria University Self-help leaflets



Wellbeing Service South Glasgow



Mood Juice



Relaxation and Mindfulness Practice

These websites provide further information/information sheets on Mindfulness and relaxation; used regularly mindfulness and relaxation can help to reduce anxiety and improve mood. For more information visit:-


www.therapistaid.com (then search for mindfulness or relaxation)


The ‘Overcoming’ Series of Self-Help Books

Provide self-help, Cognitive Behaviour Therapy for  mental health and psychological problems