December 2009

Issue No. 3

Newsletter

Inside this issue: Dates for future self-help group It’s been a busy year for all
meetings and other events concerned with the Recovery
Future support group 1 In-Sight Centre and the self-help
dates and event Central Herts Bipolar Group groups. The Watford and Stevenage
(Stevenage) self-help groups continue to offer
News Update Wed 27 January 2010 - self-help group. monthly meetings, and this year
there have been visits to the groups
Corrrection
Wed 24 February 2010 - self-help group. from Herts County Council (funders)
ICAS - Independent 2 Catherine Swaile; Stephanie Sadler,
Complaints Advocacy psychiatrist from Hemel Hemp-
Service Wed. 24 March 2010 - Visit from stead; Jane Hale, a person centred
Tracy Webber, Herts County Council counsellor and a food and mood
Calm and CEA 3 Joint Commissioning Team. Tracey
(B Houlston) workshop. Both groups also enjoyed
has taken over from Catherine Swaile,
a summer walk, talk and picnic.
and will be giving an update on the
Exercise Referral 4 There are now over 150 members
Scheme various mental health services funded
by HCC, including our Group. This between the two groups and this
(L Stoneman) number is increasing. The 5th In-
will be an opportunity for Group
Recovery In-Sight 5 members to state their needs for mental Sight training course starts in
Training
health services including Recovery In- January 201 0 (s ee page 5),
Sight and to justify it’s continued completing its 4th course in October
Poetry Page - 6
“Noise” funding support. last.

Generalized Anxiety 7-8 The Recovery In-Sight Centre, staff

Disorder
(B Maru)
Useful phone 9
numbers, websites
and group contact
details
Disclaimer
Any views or opinions in this newsletter
are solely those of the authors and do not
necessarily represent those of the
Recovery In-Sight Group unless
specifically stated. While all information
is given in good faith, the authors cannot
accept responsibility for the accuracy of
the information given. No responsibility
will be accepted to the contents and
accuracy of suggested third part website
links or other publications. Additionally,
readers are advised to discuss with their
doctor any change to the nature or
amount of their treatment before acting
upon any information herein. All articles
are the copyright of Recovery In-Sight
Newsletter and may only be reproduced
with an acknowledgement.
Meetings held every 4th Wednesday of
the month in Stevenage 1.30pm-3.30pm
West Herts Bipolar Group (Watford)
Sat. 9 January 2010 - Facilitated
discussion 10.30am-12.30pm - Jasmine
Heaps (trained counsellor in relation-
ships and experience of bipolar in the
family). will facilitate a discussion on
relationships and bipolar disorder,
based on topics suggested on the day.
Sat. 13 Feb 2010 - Self-help group.
Sat. 13 March 2010 - Self-help group.
Meetings held every second Saturday of
the month in Watford 10.30am-12.30pm
and volunteers are now settling into
the new offices in Hatfield, where a
variety of good work is going on,
including opportunities to get
involved in voluntary work in areas
s u ch as ad mini s tration an d
marketing.
Season’s greetings to all -
We hope that the Centre
continues to enable people in
their mental health recovery in
2010
Editor’s Correction from last issue —
It should be noted that at the end of Alastair Campbell’s
celebrity profile published in Issue No. 2, August
newsletter, reference was made to Time to Change as a
Government backed campaign. Time to Change is in
fact run by the charities, Mind and Rethink, and
funded by the Big Lottery Fund and Comic Relief.
Apologies for this inaccuracy.
 Recovery In-Sight
2

Introduction to Independent Complaints Advocacy Service – ICAS

by Gill Wingfield, Herts & Beds Team Manager, POhWER ICAS

What is the Independent Complaints Advocacy Service (ICAS)?

ICAS provides advocacy support to people who wish to make a complaint about the service -
or lack of it - that they have received from the NHS.

Most people are happy with the care they receive from the NHS, but sometimes things don’t
go quite as expected.

Everyone has a right to complain if they feel something has gone wrong, and for this reason
the NHS has a Complaints Procedure which can help you to get the answers and explanations
you may have been seeking. All services provided by the NHS are covered including GPs,
hospitals, pharmacies, opticians and dentists. ICAS advocates will support you through the
NHS complaints process. They will explain the options available and support you to pursue
your chosen course of action. We will only do what you ask us to and will not try to tell you
what to do. We do not investigate or encourage complaints, nor do we offer legal or medical
advice.

The ICAS service is free, independent and confidential.

The formal NHS complaints process has changed since 1st April with the Healthcare
Commission ceasing to exist and to be part of the process. Instead greater emphasis is placed
on resolving issues at a local level called Local Resolution and it is where the majority of
complaints are satisfactorily concluded.
If you remain unhappy once Local Resolution has concluded you may ask the Parliamentary
and Health Service Ombudsman (PHSO) to review your complaint. The PHSO is completely
independent and will check that everything possible has been done to resolve your complaint.

If you live in Herts or Beds and require more information about the service including a free
Self Help Information pack you can contact ICAS on 0845 456 1082 or via our website
www.pohwer.net. If you live outside this area, we can provide details of which ICAS office to
call or details are on our website.
 3
Newsletter

CALM - Campaign Against Living Miserably

Written by Bob Houlston

Calm is an initiative by the Department of Health to help alleviate suffering

caused by suicidal thoughts, mental illness, and drug dependency. The CALM
campaign is targeted at men in the age range 15 to 35 years, but the helpline is open to
anyone. Everyone who calls will receive an equal service regardless of age, gender,
cultural background or sexuality. Originally based in Manchester it is now available
nationwide 5:00pm to 12:00am Saturday to Tuesday.

If you need to speak to a counsellor Freephone: 0800 585858. I have found this tele-
phone number most useful to me so I thought I would pass it on. Remember, calls to
CALM on a landline are free, confidential and anonymous and they don't show up on
landline telephone bills.

www.thecalmzone.net
0800 585858

Cinema Exhibitors’ Association Card (CEA)

Cutting cinema costs via the Cinema Exhibitors' Association national card scheme can
reduce the expense of a visit to see the latest films. Card holders will be able to get a
free ticket for the person who accompanies them, every time they go to the cinema. To
qualify for a card someone will need to meet one or more of the following
criteria:-

• Be in receipt of Disability Living Allowance

• Be in receipt of Attendance Allowance
• Be a registered blind person

The CEA card is valid for one year from the date of issue and costs £5·50 to process. It
can be used in the cinema of Odeon and other major chains as well as in some local
independent cinemas. For further information ask at your local cinema. If you have any
difficulty, please contact at this address:
CEACARD, Po Box 199, Deeside, CH5 9BW. Tel: 0845 123 1292
or visit www.ceacard.co.uk - where participating cinemas are listed and you may print
an application form.
 New Year—New You???
EXERCISE REFERRAL SCHEME
St Albans City and District Council in conjunction with
Harpers Health and Fitness are offering an exercise
referral scheme which is designed to support local
residents who have health problems, including mental
health conditions including depression, where physical
activity can aid recovery or improve quality of life.
Leisure Centres are located in St Albans, London Colney,
Bricket Wood and Harpenden.
As well as following a personalised programme of
exercise, the scheme offers opportunities to take part in
free taster sessions in various sports and arts based
activities. These include sessions in croquet, Nordic
walking, kite making, ceramics workshops, ballroom
dancing and photography courses, to name a few. A
weight loss programme is being introduced in 2010. The
Exercise Referral Scheme offers a way in which you can
take part in exercise regularly and independently with
support from qualified trainers.
Exercise scheme members playing croquet at Clarence Park
The Royal college of Psychiatrist report if you are active
you will probably find it easier to deal with life’s problems
and challenges. So — if those problems stop you from
regularly exercising, it’s worth remembering that finding
time for exercise may well help you to deal with such
problems. Exercise can also help you cope by improving
how you feel about yourself and getting you together with
other people.
www.rcpsych.ac.uk (MH Info - treatments)
It can certainly be harder to get active when you are
depressed. But being active lifts your mood and gives you www.hertsdirect.org/healthwalks
a sense of being in control and in touch with other people. www.leisureconnection.co.uk
4
Newsletter
Written by L Stoneman
How well does exercise work for depression?
For mild depression. Physical activity can be as good as
antidepressants or psychological treatments like cognitive
behavioural therapy - CBT.
We often talk about the mind and body as though they are
completely separate – but they aren't. The mind can’t
function unless your body is working properly - but it also
works the other way. The state of your mind affects your
body. So, if you feel low and anxious, you may do less and
become less active - missing out on things you enjoy, which
can make you feel worse. You can get caught in a harmful
cycle. Taking part in the scheme can help break this cycle.
A member of the exercise referral scheme has said “The
scheme is a great way of learning how exercise can help you
feel mentally and physically stronger; you can try new
things and choose which suits you best. I never thought I
would go into a gym and do what I am doing now. The
scheme has helped me do that and much more”.
Applicants should contact Steve Howard at St Albans Arts,
Sports and Health Development Team on 01727 827667
for an application form, and information on discounts
available for this scheme. Applicants will be expected to
supply a referral letter from a health professional as well as
proof of residency.
Additional information - websites:
www.leisureinstalbans.co.uk
http://www.harpersfitness.co.uk
 5
Book your place today
“In-Sight” Training on the In-Sight Course

RECOVERY IN-SIGHT CENTRE

Free In-Sight recovery training for users and carers
affected by bipolar disorder
Funded by the Innovations Fund, Adult Care Services, Herts County Council
In-Sight is a comprehensive lifestyle development group training enabling people in their recovery from bipolar disor-
der. It includes mood management, life skills development, healthy lifestyle, and wellness planning. Its effectiveness
in enhancing recovery has been demonstrated for trainees, compared to people receiving their usual care, in a re-
search study undertaken at the University of Hertfordshire.

This free course is offered to people with a diagnosis of bipolar disorder, and to carers of a family member
with a diagnosis of bipolar disorder, to enable recovery.

Venue: The Recovery In-Sight Centre, University of Hertfordshire, MacLaurin Building, 3rd Floor, 4 Bishop Square,
Business Park, Hatfield AL10 9NE.

Duration: 3 hours per week for 16 weeks Start: Wednesday 6th January 2010
Time: 6—9pm Finish: Wednesday 21st April 2010

The course will be delivered by service user and carer trainers who have previously trained as trainers. The course is
free, and a full course manual together with tea/coffee are provided. A commitment to attend regularly is required
for maximum benefit. The training course is limited to a maximum of 12 people.

To explore how the training may have benefited trainees, there is a requirement to complete feedback question-
naires, and to attend the two focus group discussions facilitated by Dr Jan Wallcraft - one is held before the course
starts on 6th January, and one is held after the course finishes on 21st April. Each focus group lasts for about an
hour.

What people have said about the In-Sight course and how it helped them:-

A person with a diagnosis of bipolar disorder, who later trained as a trainer:

“From the very beginning, this In-Sight training gave me a new perspective of my illness. Firstly, it was really nice and especially use-
ful to meet the trainers who apart from also being sufferers of bipolar disorder, were of a sound mind and were trainers, and one with
a PhD, so I guess it was hopeful for me to see that one can still have a career despite this mental illness. Secondly, we as a group
gelled really well and again, it was good to meet fellow people with the diagnosis and so I felt less alone generally. The course was
really an insight and as I have already mentioned on the questionnaire, I have put many of these new learned techniques into practice.
It was useful to see in writing both general and personal warning signs as well as coping strategies for high and low moods. The
Behaviour-Thought-Mood diary has also been a useful tool that I am still utilizing to monitor and evaluate my mood. As a whole, our
group has decided to carry on meeting once a month for support which is also good and so we realize between ourselves that the
group support we have found in one another may continue a while longer”.

A carer for her son with a diagnosis of bipolar disorder

“This course helped me tremendously with the knowledge and understanding I have gained coming on this course. I felt comfortable
sharing my experiences and how it affected me as a carer for my son who suffers from manic depression”.

For more information, contact: Dr Heather Straughan, The Recovery In-Sight Centre, MacLaurin Building,
University of Hertfordshire, 4 Bishop Square, Business Park, Hatfield, AL10 9NE.
contact@recoveryin-sight.centre.com Office Tel. No. 01707-284808

www.recoveryin-sight.com
 POETRY PAGE 6

This poem was inspired by a live band which set up outside the windows
of Watford library where I was attending a creative writing session for
members of Mind.
Ruth.

NOISE!

The stomping of drums gets into my head -

I can’t hear a word that anyone’s said.
It’s shaking the bones inside my mind;
The effect on my ears is most unkind!
Deep basses boom out with a grating of sound;
Over and over; round and round.
But wait! If we listen to the vocals,
The pain's not so sharp—it’s almost uplifting.
I suddenly feel that my soul is shifting.
So if I just stop and follow the way,
Power and energy are ours, I say.
Entertainment’s the word of the day!

By Gerry, Margaret, Louisa, Ruth, Howard and Lorraine.

 7
Written by B Maru
Generalized Anxiety Disorder - GAD
All of us worry about things like health, money, or family problems at one time or another. However,
people with GAD are extremely worried about these and many other things, even when there is little
or no reason to worry about them. They may be very anxious about just getting through the day.
They think things will always go badly. At times, worrying keeps people with GAD from doing
everyday tasks.

When does GAD start?

GAD develops slowly. It often starts during the time between childhood and middle age. Symptoms
may get better or worse at different times, and often are worse during times of stress.

Signs and symptoms of generalized anxiety disorder (GAD)

The symptoms of generalized anxiety disorder (GAD) fluctuate. You may notice better and worse
times of the day, or better and worse days in general. And while stress doesn’t cause generalized
anxiety disorder, it can make the symptoms worse.

Not everyone with generalized anxiety disorder has the same symptoms. But most people with GAD
experience a combination of a number of the following physical and psychological symptoms:

Physical symptoms of generalized anxiety disorder (GAD):

• Muscle tension, aches, or soreness

• Trouble falling asleep or staying asleep
• Stomach problems, nausea, diarrhoea
• Jumpiness or unsteadiness
• Edginess or restlessness
• Tiring easily

Psychological symptoms of generalized anxiety disorder (GAD)

• Irritability
• Feelings of dread
• Inability to control anxious thoughts
• Inability to relax
• Difficulty concentrating
• Fear of losing control or being rejected

Is there help?

There is help for people with GAD. The first step is to go to your GP to talk about symptoms. Your
doctor should perform an exam to make sure that another physical problem isn't causing the symp-
toms. The doctor may make a referral to a mental health specialist.
 Newsletter 8
Generalized Anxiety Disorder (GAD)

Doctors may prescribe medication to help relieve GAD. It's important to know that some of these
medicines may take a few weeks to start working. The kinds of medicines used to treat GAD are
listed below. Some are used to treat other problems, such as depression, but also are helpful for GAD:

ª antidepressants,
ª anti-anxiety medicines, and beta blockers.

Doctors also may ask people with GAD if they wish to be referred to mental health services available
for access to; social workers, psychologists, and/or psychiatrists. This treatment can help people
with GAD feel less anxious and fearful.

There is no cure for GAD yet, but treatments can give relief to people who have it and help them live a
more normal life.

Self-help for generalized anxiety disorder (GAD)

If you have generalized anxiety disorder (GAD), there are many things you can do to make yourself
feel better. For some, self-help strategies are enough to get anxiety symptoms under control. For oth-
ers, additional therapy and support is needed. But in either case, self-help coping techniques will
only help reduce your overall anxiety levels.

Effective self-help techniques for generalized anxiety disorder (GAD) include:

Dealing with your worry and anxiety in more productive ways. This may involve challenging irra-
tional worrisome thoughts, learning how to postpone worrying, and learning to accept uncertainty in
your life.

Make any necessary anxiety-reducing lifestyle changes. Such as eliminating caffeine, starting an ex-
ercise program, improving your diet, and drawing on the support of family and friends.

Learn and practice relaxation techniques. Such as meditation and deep breathing. As you strengthen
your ability to relax, your nervous system will become less reactive and you’ll be less vulnerable to
anxiety and stress.

Why do people get GAD?

GAD sometimes runs in families, but no one knows for sure why some people have it, while others
don't. When chemicals in the brain are not at a certain level it can cause a person to have GAD. That
is why medications often help with the symptoms because they help the brain chemicals stay at the
correct levels. Exercise results in a release of brain chemicals too, and can be useful for symptomatic
treatment.

To improve treatment, scientists are studying how well different medicines and therapies work.

Additional website info - http://www.bbc.co.uk/headroom/wellbeing/guides/stress.shtml

 Useful Website Addresses 9

http://www.recoveryin-sight.com

Useful Phone Numbers:- http://www.mdf.org.uk

Herts Parts NHS Foundation Trust
Mental Health Helpline - 01438 843322
(out of hours support and help)
Benefit Enquiry Line— 0800 882 200
(Manic Depressive Fellowship)
http://www.scmh.org.uk
(Sainsburys Centre Mental Health)

Disability Information Bureau - http://www.choiceandmedication.org.uk

01438 737447 (Medication)
_____________________________________
http://www.rcpsych.ac.uk
The Recovery In-Sight Centre (Royal College of Psychiatry)
MacLaurin Building
University of Hertfordshire
4 Bishop Square http://www.adviceguide.org.uk
Business Park (Citizens Advice)
Hatfield
Hertfordshire Al10 9NE
Tel. 01707-284808 http://www.shift.org.uk
(Anti Stigma)
Email: contact@recoveryinsight.com
http://www.papyrus-uk.org
Your Newsletter articles wanted!
(Practical advice to young people worried
Recovery In-Sight newsletter would like your about themselves or friends)
articles for publication— It can be anything from
your personal experiences, poems, photos, etc. http://www.carersinherts.org
Ideally, please forward in Word format and email to (Carers in Hertfordshire)
the Group’s email address as shown below, or post
to The Recovery In-Sight Centre office as above.
http://nhs.uk
Handwritten material is also fine.
(Your health, your choices)
Deadline for next newsletter
http://nhsdirect.nhs.uk
by the end of February 2010 please. (Health Information)

Central Herts Bipolar Recovery West Herts Bipolar Recovery

In-Sight Group (Stevenage) In-Sight Group (Watford)
Friends Meeting House Friends Meeting House
21 Cuttys Lane 150 Church Road
Stevenage Watford
Herts SG1 1UP Herts WD17 4QB
Meetings held 4th Wednesday in the Meetings held 2nd Saturday in the month—
month— 1.30pm—3.30pm
10.30am—12.30pm
Phone No. 07727725311 Phone No. 07504335722
Email:
recoveryinsightbipolargroup@googlemail.com Email: contact@recoveryinsight.com
Group facilitator: Ruth Group facilitators: Laura, Gwyn & Carolyn
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