Get in the know this winter: Self-care

This week, health leaders in Leicester, Leicestershire, and Rutland (LLR) are sharing information about how to empower people locally to access self-care services that could help them to look after their own health. Across LLR there are a range of services that are available for people to access conveniently and when they’re most needed. Self-care services and resources are free and can be accessed without requiring a referral from a clinician.

Self-care week runs from 18-24 November and the focus this year is mind and body. To help people to find advice on looking after your mental health and wellbeing we have collated the following self-care information.

Mental health and wellbeing

If you are struggling with your mental health and general wellbeing, you can seek support from a number of mental health support services which are available across LLR, without the need of a referral from your GP practice. Since the launch of the new ‘Joy’ website earlier this year, it’s never been easier to search a wide range of local health and wellbeing services for support. On the Joy website you can search for key mental health support services including Talking Therapies (NHS funded counselling support), residents can also find out where their local Neighbourhood Mental Health Café is or link into activities that can help get people more active and stay connected.

The Joy website is easy to use, to start you simply enter your postcode, you can then search and filter the types of self-care services you need in your area, it also provides contact information and how to get help. From walking groups to debt advice, Joy is designed to support you to manage your mental and physical health. It has been developed to help you connect with others and enhance your overall wellbeing.

You can visit the Joy website by clicking the following link: https://services.thejoyapp.com/

You can self-refer for talking therapies support and there are many mental health and wellbeing cafes which offer tailored and practical help, such as directing you to local services and supporting you to manage your own mental health.

Read more about supporting yourself with your mental health and wellbeing on Leicestershire Partnership NHS Trust’s website.

Self-referral

In most cases, if you need specialist healthcare support, your GP practice will need to refer you. Now, in addition to the mental health options, there are a small number of physical health services where you can self-refer for treatment. Locally people can now self-refer for, musculoskeletal (bone, muscle or joint) problems, physiotherapy, continence services, podiatry, and audiology. For many people, self-referring to services is a more convenient way to manage their health.

As part of the pharmacy first scheme, patients can now self-refer to a local pharmacy for an assessment and prescription medication for seven common conditions, rather than your GP practice first having to make the referral. The conditions are earache, impetigo, infected insect bites, shingles, sinusitis, sore throat and urinary tract infections (UTIs) for women aged 16-64.

Support for minor illnesses

If you are generally in good health, many minor ailments can be treated easily at home with no need for an appointment at your GP practice. You can be prepared by keeping commonly used medications and treatments in a first aid box. This can include cough and cold medicines, plasters, bandages, painkillers, antiseptic and a thermometer.

If you do need advice on how to manage symptoms of a minor injury or illness, pharmacies are one of the places where you can get support, as well as over-the-counter medicines. You can also use the NHS App and NHS 111 online for advice.

Read more about looking after minor illnesses and injuries yourself.

The NHS App

The NHS App offers several features to help you manage your health and well-being without needing to visit a GP practice. The App offers a symptom checker which helps you to assess your symptoms and determine if you need to see a healthcare professional or if you can manage the condition at home. If you require a referral onto another service the App will guide you through this process, whether it is an appointment at your local pharmacy or GP practice.

The App also provides access to reliable health information and resources, it allows you to book and manage your routine appointments, order repeat prescriptions without an in person visit to a pharmacy – you can also access your medical records, including test results and treatment history and it offers lifestyle support such as tips on diet, exercise and mental health. Guidance on how to download the app can be found here: https://leicesterleicestershireandrutland.icb.nhs.uk/your-health/find-the-right-service/your-gp-practice/online-services/

General self-care throughout the winter months

To stay well during the winter months, it is important for people to prioritise self-care, such as eating a healthy diet to boost immunity, taking regular exercise, keeping warm and washing your hands regularly can help keep illnesses at bay.

Keeping and attending routine medical appointments is vital for monitoring ongoing medical conditions, as is requesting and collecting prescription medication on time, to best manage existing health problems.

Getting vaccinated for Covid-19 and flu if you are eligible is also a great way care for yourself this winter because it will help to prevent you from becoming seriously unwell due to the effects of the viruses. Vaccinations are the best protection we have against viruses and diseases that could cause serious health concerns. For more information about all the vaccinations available this winter or to check if you and everyone in your household is up to date with all the free NHS recommended vaccinations, visit: www.leicesterleicestershireandrutland.icb.nhs.uk/vaccinations/

You can read more about looking after your health this winter, and getting the right care, on our Get in the know this winter webpage.

Top tips to help your mental wellbeing

1. Connect – Connecting with the people around us is a great way to remind ourselves that we’re important and valued by others. Arrange to meet people regularly, reach out to someone and take time to get to know your neighbours.
2. Be Active – By making sure you regularly move your body, you can look after your mental and physical health at the same time. Six key benefits of moving more are: improves mood, improves sleep, helps maintain a healthy weight, build new friendships, helps to reduce stress and improves quality of life.
3. Take notice – Taking notice of your thoughts, emotions and surroundings is a great way to stay present and pay attention to your needs. Try taking up a mindful hobby or write down three things you’re grateful for.
4. Keep learning – Learning new things is a good way to meet new people and boost your self-confidence, trying out a new recipe or joining a class or taking up a new hobby can also be a great form of self-care.
5. Give your time – Research has found a link between doing good things and an increase in wellbeing. Try and do one kind thing a day, or explore volunteering or fundraising opportunities in your local area.
6. Eat well – Try to eat a healthy, balanced diet as much as you can. This includes five fruit or vegetables every day and try to limit the amount of processed foods, salt and saturated fats you eat. Find out more about healthy eating advice on the NHS website.
7. Reduce alcohol intake – Regularly drinking more than 14 units of alcohol a week risks damaging your health. If you want to cut down, try to have a few drink-free days each week and if you do drink, spread your alcohol intake over three or more days, while not exceeding 14 units a week. Find more advice on alcohol.
   
8. Stop smoking – Stopping smoking is great for both your physical and mental health. What’s more it can save you money. Find more advice on stopping smoking.
   
9. Self-care for kids – Parents and carers can get in the know about the best ways to prevent pesky bugs from making their little ones poorly this winter. There are new online winter wellness hubs which have lots of articles and advice on how to avoid getting ill and when and where to go for help if kids do become unwell. To view the children’s winter wellness hubs, go to: ly/WinterHealth0-5for advice for 0-5 year-olds and bit.ly/H4KWinter for advice for primary school aged children.