v1.02 07/08/19

HOW TO REACH US

Healthy Argyll & Bute www.healthyargyllandbute.co.uk

Email: [email protected]

Write to: Health Improvement , Campbeltown, PA28 6LE

On Facebook at: “Healthy ”

Accessibility Looking after your health and wellbeing is important. Please let us know if you would like this Identifying just a couple of small changes to your daily lifestyle can make a big difference to your leaflet in large print or another format. health and wellbeing over time. 1 6 NHS Centres Victoria Hospital, Rothesay 01700 503938 Community Hospital, Dunoon 01369 704341 Lorn & Islands Hospital, Oban 01631 567500 Why? Suggestions Victoria Integrated Care Centre, Helensburgh 01436 655132

1 in 4 people in the UK There are lots of little ways to Campbeltown Hospital, Campbeltown 01586 552224 experience a mental support your mental health. Mid Argyll Community Hospital & Integrated Care Centre, Lochgilphead 01546 462000 health problem each year, Some things you might try: , Isle of Islay 01496 301000 which can cause:  Talking therapy Mull & Iona Community Hospital, Isle of Mull 01680 300392  Feeling low  Doing things you enjoy  Lack of interest  Keeping active Carers  Difficulty sleeping  Meditation/mindfulness Support and respite for unpaid carers.  Anxiety or fear  Building rest into the day Helensburgh & Lomond SCIO 01436 673444 Dochas Carers’ Centre 01546 600022 North Argyll Carers Centre 01631 564422 www.stepsforstress.org www.samh.org Crossroads Carers Centre 01369 707700

Lomond and Argyll Advocacy Service Support and advocacy for people with health problems and carers. Helensburgh & South East Argyll: 01389 726543 Cowal & Bute: 01369 840250 Oban & Lorn Office: 01546 606056 Why? Suggestions Kintyre Office: 01586 553428 Mid-Argyll Office: 01546 606056 Being active for at least 30 The more you do, the more you get out of it. Any activity minutes, 5 days a week, can: is better than none! Try to:  Lift your mood Contact BSL Sense Scotland  Help with stress  Be active every day Video relay interpreters, support. Communication support. Telephone: 01546 605550  Prevent and manage  Move more www.sensescotland.org.uk health problems  Break up the time Web: contactscotland-bsl.org  Make exercise easier spent sitting down - get  Improve muscle tone up and move around. Move More/LiveArgyll LOHO Exercise and fitness services. Wellbeing support in Lorn & Oban Tel: 01369 708 664 Tel: 01631 565113 www.activescotland.org.uk www.liveargyll.co.uk Web: www.liveargyll.co.uk Web: www.lornhealthyoptions.co.uk 5 2 Finding Services NHS Inform National online service providing health information, self-help guides/exercises, and links to support organisations. Why? Suggestions Telephone: 0800 22 44 88 Web: www.nhsinform.scot.uk Obesity and weight- To help balance your diet, try to: Directory: www.nhsinform.scot/scotlands-service-directory related illnesses are at an all-time high. Eating  Eat 5 daily portions of fruit & veg  Cut down on fat and sugar. Use un- NHS 24 well can: saturated fats and spreads sparingly Out-of-hours service and support from the NHS.  Help maintain a  Drink 6-8 glasses of water a day Telephone: 111 Web: www.nhs24.scot.uk healthy weight  Include some beans, pulses, fish,  Reduce risk of eggs, meat and other proteins. conditions like  Choose wholegrain where possible Breathing Space diabetes, cancer,  Choose dairy or calcium fortified Free, confidential phone service to help with depression and anxiety. or heart disease alternatives Telephone: 0800 83 85 87 Web: www.nhs24.scot.uk  Improve immunity

To self-refer to a dietitian, email Healthy Argyll & Bute [email protected] Connecting health and wellbeing services in Argyll & Bute www.bda.uk.com/foodfacts Web: www.healthyargyllandbute.co.uk

NHS Highland www.nhshighland.scot.nhs.uk Suggestions Health services in Argyll & Bute Your chances of quitting smoking are 4 times Argyll & Bute Council www.argyll-bute.gov.uk Why? better with the right help: Housing, telecare, finance, benefits, and social care. Smoking is a top cause of illness Telephone: 01546 605522 Social Work: 01546 605517 and death in the UK. Benefits of  Try nicotine patches/gum

quitting are immediate:  Use the Smoking Advice Service A&B Advice Network www.argyllandbuteadvice.net  Blood pressure and pulse Resource to help people find services and organisations in Argyll & Bute. return to normal in 20min.  Visit a local pharmacy for free support.  In 24 hours, lungs start to Citizens Advice Bureau 01546 605550 www.cas.org.uk clear.  Ask friends to support you Support and advice on rights, welfare, and local services.  You could save over £8 a day - £2,920 a year - by giving up a 20-a-day habit. Quit Your Way You can also get information and a range of 0800 84 84 84 services from your local pharmacy 3 4 Suggestions

Current guidelines sug- Why? gest both men and women When should I look for support? should drink no more than There are many reasons you might need to look for support with It’s important not to exceed 14 units per week. To help your wellbeing. Support doesn’t have to be from a medical or the recommended units per you cut down, try: care professional—it can come from community groups, from vol- week of alcohol. Drinking too much can affect your behaviour  Having a little less on unteers, or from friends and relatives. each occasion and increases the risk of:  Do you have a persistent health problem which stops  Setting aside alcohol- you from looking after your wellbeing? Some examples  Many diseases, disorders, free days every week. might be mobility problems or difficulty organising your time. and cancers  Meeting friends in  Are you struggling to manage your health alone? If you  Anxiety and depression places other than have tried and failed to improve your wellbeing as discussed on  Accidents pubs and bars. previous pages, it might be worth looking for help.  Criminal behaviour  Are you struggling with smoking, alcohol, or substance leading to prosecution misuse? If so, it can make a big difference to seek support. www.drinksmarter.org

Types of Support Support can come from:  Local hobby groups and community networks Why? Suggestions  Online support networks and courses It’s important to be aware of Be honest with yourself. If you use  Friends and families the dangers of non-prescribed unprescribed drugs, are they: drugs. Side effects may be  Affecting your health?  Link clubs, talking to people with similar problems unpredictable or poorly  Affecting relationships?  Self-management courses understood. Substance misuse  Leading to legal trouble?  GPs, pharmacists, nurses, etc. is illegal, and can:  Affecting your finances?  Charities and independent organisations  Affect everyone If the answer to any of these differently questions is “yes”, then you  Be addictive should consider seeking help.  Stay in your system for To help you find support, you can use longer than you expect the resources on the next page... www.drugsaction.co.uk