To commemorate Random Acts of Kindness Day 2021, we have designed a pack of postcards to help spread kindness far and wide.
In 2019, we began to research the issues of loneliness and isolation in the multiple sclerosis (MS) community. We found that 71 per cent of people affected by MS in the UK experience these issues, or have done in the past.
Our findings from this research also told us that the MS community believes in the power of kindness and friendship, and we should be sharing this message widely. So, whenever we have a chance to do this, we will!
There are many organisations in the world promoting kindness. Here are some we have found - do let us know if you think of any more we can add, just contact us with your suggestions...
MS-UK Counsellor Mark Howe shares some tips for getting through the long winter lockdown
We’ve all been in lockdown for a large chunk of the past 12 months. It hasn’t been easy for any of us. When the lockdown was first announced, a number of people may have thought, this will be OK… I can cope. It soon became apparent, however, that a lot of people were starting to struggle.
This post is to talk about the little things that can be done to enable us to keep going. A lot of people are by no means OK… whatever that even means anymore. But it’s OK not to be OK during these challenging times. So what can we do? I hope by sharing my thoughts of lockdown with you it might give you some ideas, or some hope. We all need a little bit of that.
Maintaining your wellbeing is important. Sleeping, eating, exercising, routine… it’s all good. It’s the ultimate goal if you’re able to do that. But some individuals were on very unstable ground before lockdown. Some people have lost or have experienced a reduced support network. Some of us have taken a harder hit to our mental health than others. Some of us are just surviving and I want to assure people that that’s OK. That’s more than OK. If you are surviving, that’s fantastic.
You have to do whatever it takes to just survive this and come out the other side.
Do what your body and your mind needs. If you can’t go out for a walk, just open the curtains at least. If you can’t get dressed or wash, simply praise yourself for getting up at all and facing another day.
If you previously went to a multiple sclerosis (MS) support group but can’t do so now due to the restrictions, continue doing a journal as if you are still attending. Every day write things that you’re grateful for, the things you’ve struggled with most, what you’ve learnt from it, and the things you’ve achieved. Try and maintain that feeling that the group still exists, even if it’s only you in it!
Speak to people on the phone, or connect to Skype or ZOOM. Many people are self-isolating. Speaking to people who are on their own offers support to others – it also helps us to feel better… like we’re doing a good deed.
Helping other people can often help you too.
If you have family around you then board games can keep you sharp mentally. But if not then online games are good too.
Walking is good if you’re able to. Our anxiety of encountering people who have no regard for social distancing can put you off, but still set yourself walking goals each week, weather permitting.
Listening to music, learning to play a musical instrument and singing can all be useful. It’s good to make noise and get pent up feelings out into the world through sound.
The biggest thing that’s helped me during lockdown has been using my creativity.
Creating music, art, any kind of craft, writing poetry, writing in general… it’s all useful for getting through times like this. Pour all your feelings into something productive, so you can have something at the end of it, something that you can be proud of.
There are many things you can do to keep well. But just getting by is enough. Whatever it takes. You’re doing the best you can.
And one day I hope this will all be a shared memory, and we’ll be together again with loved ones, living life again, and recovering again. For now surviving is the goal. Be kind to yourself, stay safe, keep well and do whatever you need to in order to get through.
Christopher Burdett on improving his mental health through counselling
I chose MS-UK Counselling because I felt I needed to talk to someone independently to discuss my situation living with multiple sclerosis.
I was able to talk to someone openly and discuss my feelings and what was bothering me. I’m a positive person with a lot of faith. My counsellor listened and was helpful, didn’t judge and gave me guidance and suggestions to follow.
They made me believe that I should think about myself, be kind to myself, and accept help. That was the hardest thing to do. But I learnt to accept help when I needed it. I also learnt to say no.
I had shut out and hurt a close friend because she was going through her own issues and I didn’t want to burden her with mine. I deeply regret that. But, since, we’ve talked about it and we are OK now.
I’d definitely recommend counselling to anyone. It’s an important and valuable service. If I could go back and speak to my newly diagnosed self, I’d say to take each day as it comes, and talk to someone.
To find out more about MS-UK's Counselling service, click here
Thank you to everyone in the MS-UK community who got involved with our World Mental Health Day event on Saturday 10 October. We just wanted to bring all the resources together in one handy place, so anyone can access them in the future.
Here's a list of links for the resources. If you would like any support, please get in touch. MS-UK is here for anyone affected by multiple sclerosis (MS) and you can reach us on 0800 783 0518 or by contacting us via our online web form.
This year we commemorated World Mental Health Day by sharing the findings of our Loneliness and Isolation Report. You can find out more about this piece of research by reading the full report below or visiting the web page.
Across the UK, there are a range of mental health charities and organisations offering support and information. Here we have listed some well-known organisations which you may find useful.
For a longer list of organisations that specialise in certain areas, visit the NHS website.
The NHS urgent mental health helplines provide 24-hour advice and support for anyone living in England. You can find a helpline number using the NHS website.
If you feel you or someone else is at risk of serious harm or injury, please call 999.
The Mental Health Foundation aims to help people understand, protect and maintain their mental health. The offer community and peer programmes, undertake research, give advice to people affected by mental health conditions and campaign for change.
Mind provides advice and support to empower anyone experiencing a mental health problem. They also campaign to improve services, raise awareness and promote understanding. They run an Infoline, a Legal Line and produce publications about a wide range of mental health issues.
Across the UK, Mind have a network of independent local Minds that are run by local people, for local people. They provide support like advocacy, counselling, housing advice and more.
Rethink Mental Illness offer a network of 140 local groups and services and they offer expert information via their website. They also campaign to make sure everyone affected by severe mental illness has a good quality of life.
Samaritans offer a 24-hour helpline that anyone can contact if they are struggling with their mental health. You can call them any time, 365 days a year, on 116 123 for free. Samaritans also accept email enquiries, letters and have a self-help app on their website.
SANE provides emotional support, guidance and information to anyone affected by mental illness, including families, friends and carers.
You can read our Choices booklet about MS and mental health online today or order a printed copy.
Saturday 10 October 2020 is World Mental Health Day. Here at MS-UK we are reflecting on the findings of our Loneliness and Isolation Report, hoping to bring these important issues into the light.
We are also sharing mental health resources live throughout the day on our Facebook page (join us on Facebook between 10am - 3pm).
There are a number of health professionals who can help to support you if you are experiencing mental health issues.
This is often a good starting point if you are feeling anxious, having trouble sleeping or beginning to worry about your mental wellbeing. It can be difficult to start this conversation but your GP will be able to offer advice and refer you on to mental health services if they feel it is needed. Your GP may mention the IAPT programme, which stands for 'Improving Access to Psychological Therapies. You can find out more about IAPT on the NHS website.
MS nurses are familiar with multiple sclerosis (MS) in a way that means they can spot signs of low mood or depression, sometimes before you notice them yourself. Talk to your MS nurse if you have any worries and they will be able to signpost you or refer you on to other support.
Counsellors do not offer advice and will not tell you what to do but can help you to talk about your experiences to make it easier to find a way forward. MS is an unpredictable condition and learning to live with this uncertainty can be challenging. Counsellors can help you to explore how MS may be affecting your wellbeing and how you are adapting emotionally.
MS-UK Counselling is a telephone service that is available to anyone with a diagnosis of MS. You can register online for MS-UK Counselling or ask a health professional to refer you. If you would like to try face-to-face counselling, check if your local MS Therapy Centre or local MS Society group offers this. You can also search for a therapist through the BACP website.
You can read our Choices booklet about MS and mental health online today or order a printed copy.
Mobile phone or tablet apps can be really useful for supporting your mental wellbeing, so this World Mental Health Day we take a look at what is available in the app store at the moment.
At MS-UK, we believe in offering people affected by multiple sclerosis (MS) as much information as possible, so you can make your own informed choices. That's why we have listed as many apps as possible, but which ones you try out are up to you. Where we can, we have also included links to the app websites.
You can download any of these apps via Google Play or the apple store straight to your smartphone or tablet.
This app helps people manage their emotions and get a restful nights sleep. It gives options to subscribe for personalised mindfulness meditations as well. The idea behind the app is to find strength and rest through using Aura when you feel stressed or anxious. Visit the Aura website.
This app is all about managing your breathing to reduce stress. It features instructions and practice exercises to help users learn the stress management skill called 'diaphragmatic breathing'.
This is a free app that helps you manage feelings of anxiety and depression by turning negative thoughts into positive ones.
Another free app, Chill Panda measures your heart rate and suggests tasks to suit your state of mind. Visit the Chill Panda website.
This app is all about developing a mindful approach. It includes guided exercises, videos and meditation. Find out more on the Headspace website.
This is a free meditation app, with paid features you can subscribe to as well. Visit the InsightTimer website.
This app has simple learning modules to help you manage fear, anxiety and stress and tackle unhelpful thinking. It is free, but has some in-app purchases as well. Visit the My Possible Self website.
This is Mind's online community, which used to be called Elefriends. It is a forum where you can listen, share and be heard thorugh posting, commenting and private messaging. Visit the Side by Side website
This is an app that offers a free eight-week course to help you manage anxiety and stress, designed to be completed in your own time and at your own pace. You can find out more about the course on the SilverCloud website.
This app lets you track your mood for free and access targeted mindfulness practices. The app suggests you spend 10 minutes a day to help bring more balance into your life. Visit the Smiling Mind website.
This is a free online community, offering digital mental health support for anyone aged 16 and over. You can find out more about the forum on the Togetherall website.
This free app aims to help you take control of your worries, one at a time. It helps you record, manage and solve your worries based on Cognitive Behavioural Therapy (CBT) techniques. Find out more on the WorryTree website.
On Saturday 10 October, MS-UK is posting live on our Facebook page to commemorate World Mental Health Day. This year, the theme for the day is 'mental health for all' and we are sharing the findings of our Loneliness and Isolation Report to highlight how important mental health support is for people affected by multiple sclerosis.
At MS-UK, we believe in listening to people affected by multiple sclerosis (MS). Over the years, we have heard from more and more people who have found that MS impacts their mental health. That's why we launched MS-UK Counselling a few years ago, which is a telephone service available to anyone in the UK who has recieved a diagnosis of MS.
Counselling is a talking therapy. It gives you the opportunity to talk and reflect in a confidential and supportive space with a qualified counsellor who is registered or accredited with the British Association for Counselling and Psychotherapy (BACP). Counsellors do not offer advice or tell you what to do but help you to talk about your experiences to make it easier to find a way forward.
Counsellors help you to explore how MS may be affecting your wellbeing and how you are adapting emotionally.
MS-UK Counselling can support you with:
First of all you will have an assessment with a MS-UK Counsellor, to make sure this service is right for you. If everyone agrees to go ahead, you will have six sessions that are on the same day and time each week. Each session lasts 50 minutes, and can be delivered over the phone or via a video link. All clients must be over 18. At the end you will have the chance to give us feedback, or seek further support if you feel you need it.
Counselling is a safe and non-judgmental space for you to talk about any worries you might have about any aspect of your experience with MS. Any information we take down is kept on our encrypted servers here at MS-UK and is not passed on to any third parties unless you ask us to. We will only break confidentiality in the event of a safeguarding issue which would mean any form of harm to either you or someone else.
You can register online using our web form, or give us a call on 0800 783 0518 and we can support you to register for MS-UK Counselling.
MS-UK is piloting single session therapy as a response to the anxieties and concerns that MSers have shared with us about the impact of COVID-19. There are currently only 20 spaces available for this first pilot so book quickly, but should this pilot be successful we would look to continue to offer it as a regular service.
What is Single Session Therapy?
Single session therapy is a focussed one-off session with an MS-UK counsellor who uses their counselling skills to listen and help you find a way forward with a specific MS-related issue that is impacting on your daily life right now. The session will be conducted either by telephone or Zoom to ensure the service is accessible UK wide.
How do I sign up?
If you want to find out more about this pilot then please email Diana Crowe, Head of Services at firstname.lastname@example.org who will send you more information about how to take part. Please note that you must have an MS diagnosis to qualify for this pilot.
About MS-UK Counselling
Counselling is a talking therapy. It gives you the opportunity to talk and reflect in a confidential and supportive space with a qualified counsellor who is registered or accredited with the British Association for Counselling and Psychotherapy (BACP). MS-UK is a BACP organisational member and our number is 275169.
Counsellors do not offer advice or tell you what to do but help you to talk about your experiences to make it easier to find a way forward.
Your mental health and emotional wellbeing are linked to your experience of MS so our counsellors have had training about living with MS.
Counsellors help you to explore how the pandemic and MS may be affecting your wellbeing and how you are adapting emotionally.
A light-hearted look into technology from a self-confessed technophobe
I’m Mark, a member of the MS-UK Counselling team. We have recently offered clients with multiple sclerosis (MS) a way of face-to-face talking via Zoom conference calls. Up until this recent development we have worked with clients on the telephone only, so this is a big step forward for both clients and counsellors.
Now for someone the wrong side of 60 and with very little technological know-how, this is quite a challenge. If research is to be believed, the average 10-year-old has more technical expertise than the average 60-year-old… this sums me up to a tee!
I have worked with Zoom before. We have team meetings via Zoom. I get emailed a link which I activate on the correct
day and time and lo and behold there I am, like witchcraft on the computer screen, with my other team members.
Working with clients, however, is different. The meeting is initiated by MS-UK. The client receives the link and I am responsible for starting and hosting the meeting. This slight difference plays directly into my technology-based anxiety and I can hear my inner voice saying “You can’t do this Mark… it’s not going to work!”
MS-UK’s Head of Services, Diana, set up a test meeting this week in preparation for my first Zoom client. This proved problematic in itself. For some reason, Zoom did not recognise the microphone or video facility on my PC.
I contacted the MS-UK IT support team. They looked into my Zoom account and could not identify anything wrong, “it should be working fine,” they said. By now my inner voice was screaming “I told you… we’re all doomed.” Then Diana suggested I download Zoom on my telephone to see if it works… and it did! Diana and I did a couple of test meetings over the telephone and all was well.
I’ve had my first Zoom client and I couldn’t have wished for a better experience. It was good to work with clients face to face again and to watch their body language. I’m sure there will be hiccups along the way but my inner voice is silent… for now! Even my grandson thinks I’m ‘cool’ working with Zoom… so bring it on!
I’ve realised that my anxiety, like everyone’s anxiety, is fuelled by a perception of lack of control, assumptions of what other people are thinking and a fear of what the future has in store… counsellors are human too.
To find out about MS-UK’s counselling service, including video counselling over Zoom, visit www.ms-uk.org/counselling