Stress and supporting someone's mental health

White curve
Mental health awareness

We all have mental health in the same way as we have physical health, and our mental health can fluctuate along a continuum depending on the challenges and opportunities we experience in life. At times someone may feel they are thriving and at other times they may feel they are just surviving, struggling or worse, in crisis.

How might you spot signals that someone may be struggling with too much stress or a mental health problem? What simple yet powerful actions could you take?

In this video session, Dean Capon explores mental health, stress and resilience, and teaches you the signals to look out for if someone is struggling and the actions you can take to support them.

Scroll down to read the content broken down by section.

What is mental health? (05:43)

The World Health Organisation define mental health as - Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

We all have ‘mental health’, in the same way as we all have physical health and our mental health can fluctuate along a continuum depended on the challenges and opportunities we are experiencing in life. At times in our lives we may feel we are Thriving and even Excelling and at other times we may feel we are Surviving or sometimes Struggling. What we want to try and avoid is feeling we have reached Crisis where we're very anxious, very depressed, maybe missing work, feeling completely exhausted not sleeping and even maybe losing weight.

About one in four of us will experience a mental health problem at some point in our lives.

Proactively checking in with yourself on a regular basis and asking yourself: “How am I doing today?” can be very valuable in understanding where you are on that continuum and what you might do to move you into good mental health.

Stress and resilience (10:17)

We need a certain amount of stress to perform well, otherwise we can become bored or stuck on our comfort-zone. We need the right amount of stress and pressure in order to stretch ourselves and to perform optimally. However if stress is persistent and intense we can start to feel strain and if prolonged and intense, even feel like we are burning out. Symptoms of high stress might include: a racing heart; excessive sweating; breathing rapidly; feeling tense; irritable or guilty; finding it harder to make decisions or finding it harder to sleep.

Stress is not a mental health condition but if it's intense and persistent it may actually lead to experiencing a mental health problems.

Our resilience can be an antidote to our stress. Resilience is: our ability to manage or tolerate ‘ordinary’ distress, including disappointment and failure; the way we normalise difficult feelings and being able to see beyond them; our ability to access and have confidence in your own resources to help you cope.

Our levels of our resilience can change depending on the actions we take. Having regular breaks, connecting with other people, eating well, sleeping well, exercising (and other healthy coping strategies) can increase our levels of resilience and increase our tolerance to our stress.

Signals that someone might be struggling? (19:44)

It can be hard to notice signals that someone you know may be struggling with their mental health (and particularly challenging when we are now interacting in the virtual world so much). People are a bit like icebergs; we just see what’s above the waterline but there is so much more going on under the surface we don't see.

Signs to look out for that someone may be struggling (that may develop slowly over time or quite quickly): not getting things done – missing deadlines or forgetting tasks; irritability, aggression, tearfulness; generalised anxiety or worry; indecision; loss of confidence; taking on too much work; volunteering for every new project; tiredness; headaches; lack of care over appearance; being run down; changes in language they use (negative/self critical); changes in their tone of voice.

Actions you might take if someone is struggling? (21:52)

Some simple and powerful actions you might take, if you feel confident enough and you feel it is appropriate to do so are:

ASK the person if they are OK? We often ask this in everyday exchanges so you may have to ask them more than once: “Are you really OK?” This may encourage the person to open up to you.

LISTEN – one of the most beautiful gifts we can give another person is to just listen; actively listen. We can be tempted to jump into solutions-mode and offer advice and share what we might do. Sometimes all someone needs is the space to be and share. 

SUGGEST – if you do think it’s appropriate to suggest actions the individual may take, in order to maintain or improve their mental health, then one of the best frameworks to use is NHS the 5 ways to wellbeing:

  • Connect with others – to build a sense of belonging and emotional support
  • Give to others – to create positive feelings and sense of reward
  • Be active – to create chemical changes in the brain which can boost self-esteem
  • Keep learning – helping build a sense of purpose and self-confidence
  • Take notice – being mindful of thoughts, feelings and body sensations in the present moment

SIGNPOST – if you don't feel confident suggesting actions to someone who may be struggling, then signposting them to relevant resources and or organisations who support mental health may be life changing. Please see our Get help now page view information on how to find direct support. 

SELF-CARE – one of the most important things you can do to support the mental wellbeing of others is to invest time and energy in looking after your own mental health!

Resources

Resource

Advancing the mental health and wellbeing agenda

A guide to help senior leaders put in place measures to ensure that workplaces are mentally healthy

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Asking for help (adult)

When it’s time to talk about your mental health.

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Resource

Asking for help (young person)

A simple guide for young people to help talk about their feelings.

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Resource

CREATE a university mental health strategy

Mental Health and Wellbeing Policy for University

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Resource

Depression booklet

Featuring useful facts, figures and information, this booklet also contains sources of help and what not to say to people experiencing depression

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Resource

Five Ways to Wellbeing posters

Seven page poster pack - one for each of the Five Ways to Wellbeing: connect, give, learn, be active, take notice. Plus two all-in-one posters.

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Resource

Guide to depression for parents and carers

This booklet aims to help recognise and understand depression and how to get appropriate help for their child

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Resource

Guide to depression for parents and carers (Welsh)

This booklet aims to help parents recognise and understand depression and how to get appropriate help for their child

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Life at university (A4 poster)

A4 poster with QR code for students to find information about life at university,

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Life at university (A6 postcard)

A6 postcard with QR code for students to find information about life at university,

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Low mood poster

Poster created in partnership with Bank Workers Charity highlighting common causes of low mood, how to help yourself feel better and information on where to get more help.

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Resource

Making the move to university: care leavers

Read how to look after your mental health if you are starting university after being in care.

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Resource

Making the move to university: international students

Moving to university is especially tough for those who are coming from another country. Don't forget to make sure you prioritise your mental health, and read how to do so here.

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Resource

Making the move to university: LGBTQ+ students

Read our resource on how you can best take care of your mental health when making the transition to university if you are part of the LGBTQ+ community.

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Resource

Making the move to university: not fitting in

Read our guide on how to protect your wellbeing if you are starting university and feel like you may not fit in in any way.

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Resource

Making the move to university: students with adverse childhood experiences

Resource for those starting university who have had adverse childhood experiences such as trauma or abuse.

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Resource

Making the move to university: young carers

Read how to access support and prioritise your mental health while transitioning to university as a young carer.

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Resource

Managing Stress and Anxiety

A booklet giving tips on how students can look after their mental health during exams and assessments.

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Resource

Patent and trade mark professionals

Protecting your mental health and wellbeing: A guide for patent and trade mark professionals

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Resource

Perfectionism

Aiming high can sometimes come at a cost. This eight page guide looks at ‘unhealthy perfectionism’ – how to spot it and advice on how to develop effective interventions.

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Resource

POSTER Tips for managing stress

A4 poster giving six practical tips on how students can look after their mental health during exams and assessments.

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Resource

Schools' mental health policy template

Mental Health and Wellbeing Policy for Schools 

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Resource

Students Against Depression posters

Posters to be displayed in Higher and Further Education areas

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Resource

Supervision in education

Ten top tips for setting up staff supervision groups in schools

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Resource

Supporting a child with anxiety

A guide for parents and carers to help understand anxiety more clearly and begin to address it.

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Resource

Taking care of your mental health for occupational health practitioners

This resource for occupational health practitioners suggests ways for you to take time out of your day to focus on yourself in order to stay healthy and stress-free.

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Resource

Top Tips For Students

A booklet giving tips on how students can look after their mental health.

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Resource

Warning signs poster

A bold A3 poster showing the warning signs that tell you when someone may be depressed. This poster could save a life.

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Resource

Wellbeing Action Plan (child)

A simple, resource to help young people keep themselves well and get them through difficult times

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Resource

Wellbeing Action Plan (young person)

Our Wellbeing Action Plan is for all young people attending sixth form or college.

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Resource

Wellbeing Activities

Activity sheets on the five ways to wellbeing.

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Resource

Wellbeing Challenge 2021 school pack

Lesson plan and activities based on the five ways to wellbeing

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Resource

Wellbeing Journal

A simple, journal to help young people think about and write down the things which make them feel good.

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Resource

Five ways to wellbeing bookmark

Our bookmark features the five ways to wellbeing and some helpful techniques for when you’re feeling a bit worried. Use it as a colourful way to mark your place and calm your mind.

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Resource

Five ways to wellbeing bookmark for children

Our bookmark for children features the five ways to wellbeing and helpful techniques for when you’re feeling worried. It’s a colourful way to mark your place and calm your mind!

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Resource

Supporting a child with an eating problem

A guide for parents and carers to help understand how they can support a child with an eating problem.

View resource

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