Options for seeking help
If you feel like you’re struggling with difficult thoughts & feelings, and that they’re getting in the way of enjoying everyday life, I recommend talking to a supportive loved one as a first step and a trusted health professional such as your GP. Remember, if you don’t get a validating or helpful response from your GP, you can always request to see another GP.
For emergency support (for example, if you have an overwhelming sense of wanting to hurt yourself or your child)
· Call 999 or visit your nearest hospital A&E department
· Get a family member to join you if possible
· Contact your GP out of hours service
· Contact your local crisis team
https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline
You can also call the Samaritans 24/7 helpline on 116 123.
The NHS service is so stretched. Where can we get help?
Post pandemic lots of people are struggling emotionally and the sad reality is that many NHS psychology services have long wait lists. Accessing the support you need can feel like a postcode lottery as it depends what’s available in your area.
My recommendation would always be to speak to your GP in the first instance. Their role is to advise you on the pathways available to you through the NHS, and if indicated they can refer you to other services for support (such as a specialist mental health service) where you’ll be seen straightaway or added to a wait list.
You can self-refer for talking therapy here:
https://www.nhs.uk/service-search/mental-health/find-a-psychological-therapies-service/
Your GP can also advise re self-help groups running locally, and advise re mental health charities such as @mindcharity and for parents, @nctcharity and @pandas_uk - FREE Pandas UK Helpline (call between 11am - 10pm): 0808 1961 776.
If you have the funds & want to access private therapy, you could start with the BACP, BPS or the UK Council for Psychotherapy. I would always recommend speaking with a therapist on the phone for a brief consultation to discuss your concerns and hopes for therapy. This will help to give you a sense of the therapist - if you think they’re someone you can build an empathic, trusting relationship with.
www.bacp.co.uk/search/Therapists
https://www.bps.org.uk/public/find-psychologist
https://www.psychotherapy.org.uk/find-a-therapist/?Distance=10
If you’re based in the US, please speak to a supportive loved one as a first step and/or trusted healthcare provider.
If you or someone you know is in crisis, please call 911, go to the nearest emergency room, call 1-800-273-TALK (8255) to reach a 24-hour crisis center, or text MHA to 741741 at the Crisis Text Line.
You can also call 1-800-985-5990 or text “TalkWithUs” to 66746 at the SAMHSA Disaster Distress Helpline. Trained crisis workers will listen to you and direct you to the resources you need.
More info on accessing help here: www.mhanational.org/get-involved/contact-us
Website for Postpartum Stress International: https://www.postpartum.net/
Trauma refs & resources
In my IG Live with Nichole @nicolesneuroscience, we discuss the basics of trauma (what trauma is, common reactions to traumatic events & where to start if you want to seek professional help).
UKPTS (UK Psychological Trauma Society) Guidelines on complex PTSD. This includes a lot about complex trauma & cites some of the theories I speak about in more detail:
https://ukpts.org/2020/02/14/cptsd-guideline/
This brilliant website offers lots of accessible info on trauma informed approaches to mental healthcare - including a super helpful Stabilisation Manual with tools on self-soothing & practising mindfulness and self-compassion. It is co-authored by my lovely friend, Dr Faye Nikopaschos, who works in a trauma-informed team in NW London:
https://www.cnwl.nhs.uk/services/mental-health-services/cnwl-trauma-informed-approaches-tia
NICE guidelines for PTSD:
https://www.nice.org.uk/guidance/ng116/chapter/recommendations
Book: The Compassionate Mind Guide to Recovering from Trauma & PTSD using Compassion Focused Therapy by Deborah Lee & Sophie James
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