Keeping Well and Enjoying Ourselves Community Resources in Scotland Thank you to everyone for Contact us their help putting together this Outside the Box booklet. Unit F10 Lots of examples here came from 150 Brand Street people who are part of Angus Glasgow McFlourish. This is a project G51 1DH that aims to reduce isolation and loneliness for people in Angus who have mental T. 0141 419 0451 health problems. It is one of E. [email protected] the projects supported by the Scottish Government’s Social Isolation and Loneliness Fund.

People at Grampian Opportunities, Faith in Community and Orkney Women’s Aid also helped by giving their suggestions too.

People in other places suggested good activities in their local areas.

First published April 2017 1

About this booklet At Outside the Box we know that people who have mental health problems can face a lot of different issues. From speaking with people who have mental health problems, we know that it can be a challenge to find things to do so you don’t feel lonely or isolated.

We have brought together ideas on

• Ways to meet more people. • Getting involved in your community. • Getting out and about, especially as the weather gets nicer. • Finding good things to do that do not cost much. • Activities that help you get through periods when symptoms are a problem or you are not feeling so great.

We know that, for lots of different reasons, not everyone has lots of money to spend on things to do. So we have tried to make these ideas as inexpensive as possible.

Some of the ideas in this booklet involve looking things up on the internet. If you don’t have the internet, your local library will let you use their computers for free. We hope that the ideas here will give you ideas on what is available in many places and will get you started on making your own lists. Take the time to find out yourself 2

all the different things you could be doing where you live without spending a lot of money.

We know that what works for one person may not work for someone else. Some of the things we suggest might not be practical for you, and you will follow what you know keeps you well. We have tried to include a range of different things to do so if one doesn’t work for you, you can try something else. Our advice on getting started on anything

• Think of things you’ve enjoyed doing in the past. Try it again, relax and enjoy it. • Get a pal to go with you. You’ll enjoy it more when you’ve got company and you’ll encourage each other. • Get into a routine. Do it every Monday morning or whenever – just the same time every week. • People begin to keep an eye out for each other and get to know each other. You often get to know people when you share an interest. 3

• Think about what makes you “If you can’t decide comfortable. Many people what interests you, enjoy socialising in an active think about the TV way, whereas some people programmes you enjoy an activity they can do like. Are there any alone. We have included a range programmes like documentaries that of activities that would suit interest you? You can go people who have different ways to the library and find of enjoying themselves. Think out more about that about what is best for you. subject, or join a club or • You can join a group that does class to learn more.” something you are interested in. It’s easier to get started “You might not always feel like leaving the if you don’t have to do much house but when I get planning and thinking at the myself out I always beginning. feel much better for it • If you know someone who and know it was the already goes along to something right decision to get that sounds interesting, go with some fresh air.” them. Give it a try. One way to start is by asking your friends “If you try something and don’t like it, well about the things they do to relax at least you tried or keep busy. it. So well done for • Some people find it easier that. But don’t stick to choose from a list of with something you suggestions. You can check really don’t enjoy. Try out your local Community something else.” Centre and see what they’ve got on. 4

Information and ideas Libraries Libraries are a great way to read “It’s good. It gets me lots of books and go online for out of the house for a free. You can also rent DVDs and few hours each day. I CDs for a low cost. check out the music and the DVDs.” If you have children, libraries can be great for finding activities “There is loads on for them too. For example, a offer at the library. And lot of libraries in Scotland have it’s free.” different groups that meet once a “You can check up on week and offer different activities all the football clubs depending on the age of the you support.” children, from songs and stories for babies to interactive play for 5 “Once I got into year olds. computers I started to look on the internet Most libraries are open Monday for places that interest to Saturday and some bigger me. You can go on ones are open later in the a virtual tour of a evening. Smaller libraries aren’t museum in Paris. It’s open as late though so it’s best like being able to go to check the opening times of anywhere in the world the library nearest to you. If you for free.” are housebound, some places like West Dunbartonshire and Aberdeen offer a home library service. Rural areas such as 5

Scottish Borders also have “Arbroath library is mobile libraries that come out for superb for things to everyone. do. They always have a lot on.” While you’re in the library you can also take a look “I find it really relaxing to walk around at the noticeboards to see galleries and look at what else is on offer in your the paintings.” community. Libraries have computers where you can access “Even in tiny towns, the internet for free, which might there is usually a be helpful for a few of the ideas small museum or in this booklet if you don’t have some kind of tourist the internet at home. attraction that is either free or quite cheap. Cultural activities A lot of these places have good access for In most places there are art disabled people too.” galleries or historical sites you can visit for free. For example in Glasgow you could pack yourself a lunch and spend the day visiting any of these places without spending any money:

• The Kelvingrove Art Gallery and Museum • The • The Gallery of Modern Art 6

• The Botanic Gardens “There are many free attractions which won’t • Glasgow Cathedral cost you a penny.” • The People’s Palace “Go to a sports centre. Community activities There are two in Arbroath so there’s Look at your town’s website. no excuse if you live You’ll see a list of activities here. You can also get in your community, many of discount cards with which are free. You’ll often your benefits so it’s be surprised at how many not too expensive.” interesting activities are going on right now in your area. “You meet so many people through Places like supermarkets often volunteering.” have noticeboards showing community activities happening “Volunteering is great. in your area too. Whether it’s There’s a really good volunteering centre in exercise classes or a book club, Angus who arranged there might be a group that you for my volunteering are interested in joining. and I’ve been going for years now.” Why not get involved in some community sports? Take a look at Gumtree to see which sporty activities are happening in your community: www.gumtree.com

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While you’re on Gumtree, look in “Join a book club, the community section and see that’s free.” if anything else looks interesting to you. From modelling for art “Tea dances are really classes to joining a band looking good for older people. for an extra musician, Gumtree You only pay a small amount to go, like offers many different ways to £2.50.” spend your time doing interesting things for free. “Men’s Sheds are really good and Volunteering in your community they have a lot of is also a good way to support speakers.” your community and try something new. For example, in North Berwickshire the Gardening for a Good Cause group meets on Tuesday afternoons from March to September. Members help to maintain the garden at Abbey Residential Home and enjoy the beautiful gardens while meeting some new people. T. 01620 827240 E. [email protected] 8

Thinking creatively “Taking photos is We mentioned joining a sports a good way to get out and see things team but we know not everyone differently in your is able to do this, for different area.” reasons. How about starting a free fantasy football league for “Making art, drawing you and your friends? and painting are all https://fantasy.premierleague. good things to do and com/ you can buy paper, pens or paints quite Besides being a fun way to fill cheaply. There are also your time, learning to knit means projects you can get you can make Christmas and involved in through birthday presents for nearly no art like Art Angel in cost. Websites like loveknitting. Dundee which is an com have loads of free knitting arts advocacy group patterns. You can get knitting that’s run by people needles and wool cheaply in with mental health many charity shops. Don’t know difficulties.” how to knit? There are hundreds of YouTube tutorials to get you started.

Become a photographer. All you need is a camera phone and a bit of creativity and you can produce some beautiful images. Use the photos as gifts or share them on Facebook or Instagram to show your talents. 9

Adult learning “As my husband is There are lots of online courses Polish, I wanted to learn more of his you could enrol in to learn more native language and about subjects that interest you Duolingo was a really for free. fun way to do this without spending any Learn a foreign language. Free money.” apps like Duolingo are a brilliant way to learn a new language at a “Arbroath Academy pace that suits you. Or, if English teach things like is your second language and you’d cookery. My friend and like to improve it, you can often I did evening classes find free English courses such as and it was really good. those run by Oban Library. We really enjoyed it.”

“The local college has For example, Council lots of courses on. I has loads of courses for you to don’t think you pay choose from. For most of the for them all and some classes, concessions can pay courses contribute £22 per course so each of the to your Independent ten lessons will only really cost Learning Account.” you £2.20. There’s yoga, digital photography, creative writing and much more, you’re bound to find something that you’d like to learn more about. 10

Theatre and cinema “Going to the cinema Going to watch a film or a play as a group is really good.” can be a great way to treat yourself when it’s rainy or cold. “Ask the folk at any Keep an eye out for deals where groups you go to if tickets are much cheaper than they are interested in usual. For example, over the going to the cinema, summer holidays many cinemas Or, if only a few of you offer tickets for just £2.50. You want to go, each bring could also get involved with a a friend. Half the fun is theatre group near you as a way talking about the film to try something different and afterwards and seeing meet new people. what you all thought about it.”

Spending time with friends “I used to like it when and family we put on shows at Have a film party. Invite some school. I lost touch friends over and ask them with that. Then I found to bring their favourite DVD this wee amateur with them. Relax and have fun drama group and I help watching films together with out. It’s great.” some popcorn. “My friend came round Try a new recipe. There is a huge for dinner and I didn’t amount of free recipes online have much in. I looked online and found a and many chefs ensure that their simple recipe that I dishes won’t cost you much to had all the ingredients make at all. Take a look at Chef in for. I was able to try Jack Monroe’s website for cheap out a new recipe and inspiration and invite a friend cook a tasty meal for round for dinner: my friend.” www.cookingonabootstrap.com

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Food and drink “Keep it simple. Ask Going to a new café or restaurant friends to help and make a list if you can be a fun way to get a new get anxious about experience. For example you forgetting something. could go out and eat the food Remember that it is from a country you’ve never been about being together, to before. not being the greatest chef.” You can also use food and drink as a way to help out. Syrian “I used to be good at supper clubs raise money for cooking. I’ve started refugees in Syria and are a great making big pots of way to meet new people. Find out soup again. It’s good. more at syriansupperclub.com. It takes a while to get it ready but it tastes great. It feels good There’s no need to spend a when I know I’ve made lot of money to have a meal that. And I’m looking out and meet people in your after myself and my neighbourhood. Projects like friends.” Community Canteen aim to break down barriers by providing “Coffee groups are inexpensive healthy meals so really good. I used to everyone can mix with their help out at one.” neighbours: www.communityrenewal.org.uk/ “Going to the café projects/communitycanteen breaks the day up. When I’m there I pick up leaflets about things that are on, stuff I’d never thought about before. It’s all going on and we can be a part of it.” 12

Outdoor activities “Think about how you Getting fresh air and going for a feel about places such as pubs. They can be walk is a great way to look after good to get a coffee and yourself and see more of where use the toilets when you live or somewhere new. Take you are out for a walk. advantage of Scotland’s beautiful But some people feel scenery and see what your area uncomfortable in them. has to offer. For example, if you You have to work out live in Aberdeen you could take what is right for you.” a walk at Torry Battery to watch dolphins. “Lots of cafés have free A lot of groups for people who wifi. Buy one coffee have mental health problems and make it last. Or if have walking groups, such you’re waiting for a bus it’s nice to go and buy as Angus Voice who meet in yourself a coffee and Arbroath. Ask the local groups use the wifi.” or your support worker about what is available if this sounds interesting to you.

Paths for All have contacts for walking groups across Scotland that go at a gentler pace: www.pathsforall.org.uk/pfa-home 13

We know that some people might “If I can get some fresh prefer to have a walk as a way air each day I sleep to be by themselves, or they feel better.” more comfortable moving at their own pace. Websites like www. “Walking is good and walkhighlands.co.uk provide you might find that you enjoy it too.” great ideas for walks you can do in different parts of Scotland. “Just go for a walk You can also choose the level of along the beach. difficulty that suits you. Check the tides and wear your wellies if it’s For people who feel self- going to be wet.” conscious going for a walk by themselves, you could get “You can go on history involved with something like walks, find out about Geocaching, www.geocaching. the history of the area. com, which is like an adult Clydebank is a great treasure hunt where you look place. There is so much for little boxes with various little to learn.” gifts inside. It’s free to join and a great way to get out into nature.

Studies have shown that being around animals is good for your mental health and can have a calming effect. The Cinnamon Trust matches up older or terminally ill people with people who could look after their pet. 14

They are looking for volunteers “I started helping my all over Scotland. Why not friend in his garden, volunteer as a dog walker to help growing vegetables out and get some exercise? and keeping the place tidy. I’ve loved doing T. 01736 757 900 that.” E. [email protected]

“Some walking You might also be interested in groups go for coffee joining the “Borrow my Doggie” afterwards which is scheme which costs about £9 really nice. It’s good to a year to join and you can be have a chat we change matched with someone who is where we’re going so happy to let people have their you get to try out lots dogs for a walk, an overnight stay of different places.” and even a holiday whilst they’re away. For more information go to: “Fishing is really www.borrowmydoggy.com cheap. If you live somewhere like Arbroath you can just Check if a local animal rescue go along by yourself or centre near you would welcome with a friend and you volunteers to help them walk might even catch your dogs or look after animals. tea.” 15

Feeling and looking good “When your hair is Many people find that taking looking nice you feel better about the time to present yourself yourself, have more nicely can really improve your confidence.” mood. Although you could do this yourself at home, you can also find ways to treat yourself without spending a lot of money.

Most hairdressers are regularly looking for models to test out their abilities on. This way you can get your hair dyed or cut for free. You can also take a look at what discounted beauty treatments you can get at your local college at a much cheaper rate. For example, at Dundee College you can get a manicure for £2.50.

Take a look at what is available near you. For example, in Govan the organisation SEAL offers cheap beauty treatments and massages: www.facebook.com/SEALGlasgow/ 16

Swimming pools and other “Most swimming pools sports facilities offer lessons if you can’t swim – or if it has There are loads of swimming and been a long time and sports facilities all over Scotland. you need a refresher. If you have a Young Scot/Kidz So don’t let that put card or are 60 years old or over you off.” then many swimming pools let you swim for free. This means “Just come and splash that if you have children or older about.” family members you can spend some time with them having fun “I started going swimming without spending a lot swimming every of money. morning. It gets me up and out, starts the day off with a Activities you can do by purpose. Afterwards, I yourself always feel good about We know that not everyone has myself.” a group of friends who they can do activities with. Or maybe you prefer to sometimes spend time alone. Here are some activities that you could do by yourself. Some of them don’t even need you to leave your home if you don’t always feel up to it.

There are loads of free podcasts you can download and listen to while you’re at home. You could also download these to your 17

phone and take a walk while you “If you have a bus pass listen to them. Try the BBC or you can travel all over iTunes for a big selection. Scotland. Just pack yourself a lunch and Creating a playlist on YouTube off you go.” is a great way to make sure you “I’ve got a disabled have the right music for the right rail pass so I can go time. If you’re feeling a bit down all over Scotland with you can make a playlist of your a third off. I’m going favourite songs to help you feel to Edinburgh next better at any time. week for my nephew’s birthday.” Start a blog to write about the things you love. Having accounts “The cinema is quite on WordPress or Tumblr is free quiet during the day and is a great way to perfect your and sometimes you can writing skills. get cheaper prices then too. At my local cinema You can go to places on your a lot of the people who go during the day are own and still feel part of a on their own.” group. For example, many of the people who go along to talks at local art galleries or come to walking groups will be on their own. People often get chatting and some people will go for a coffee at the end and welcome company. 18

Lothian Things to Visit the birthplace of do across John Muir which has been turned into a visitor Scotland attraction for the whole We have put together family and admission is some information on free: things you can do in T. 01368 865899 different parts of Scotland E. [email protected] to give you some ideas of www.jmbt.org.uk the specific activities that you can do. Edinburgh’s Fringe Festival has many free shows These are ideas to get you you can enjoy over the started – you will find lots summer. From plays more. and performance art to stand-up comedy, if you live in Edinburgh you can have fun watching lots of talented artists for free: www.edfringe.com

Moray The Buckie and District Community Choir meet every Thursday evening from 7pm – 9pm. You only need to pay £2 and they welcome all ages and abilities: www.facebook.com/ bckcommchoir 19

Pluscarden Abbey is free Highlands to view for the public. Go The Highland Folk along to get some peace Museum is Britain’s first and enjoy the beautiful open air museum and surroundings: entry is free: T. 01343 890 258 T. 01540 673 551 www.pluscardenabbey.org E. highland.folk@ highlifehighland.com Always wanted to learn to cook but thought you Inverness Botanic Gardens couldn’t afford classes? are free to visit. Go take Let’s Eat, along with the a walk in the Tropical Moray Food Network, House, which has its own have loads of free cookery waterfall, and the Cactus classes: House where you can E. [email protected] see hundreds of different www.morayfoodnetwork. types of cacti: org.uk Bught Lane, Inverness, Inverness-shire, IV3 5SS Logie Estate has lots of different things to do Stirling throughout the year but It’s not just the Edinburgh you can always go along Fringe that has free to enjoy a riverside walk shows! Every September at the Logie Gardens. The Shindig festival Plus, with a fun children’s entertains with dancers, playground this is a great DJs, story tellers and place to visit for a free day poets: out: www.stirlingfringe.com www.logie.co.uk 20

If you like a festival but the information posts: want something a little www.north-harris.org/ more unusual, Stirling’s north-harris/the-north- Festival of Architecture harris-eagle-observatory runs throughout summer and autumn. The festival Dundee has both free events and Dundee’s art gallery and ticketed ones: museum The McManus www.foa2016.com gives interesting information about Dundee Western Isles and has eight different An Lanntair is a brilliant galleries. It’s free to visit gallery that showcases and has a nice coffee shop: a mixture of workshops www.mcmanus.co.uk and classes as well as musical events that Dundee Contemporary take place in the gallery. Arts (DCA) has two small There are loads of free film theatres, a café/bar events including free film and a modern art gallery. screenings: Their art gallery is free and the film theatre has a www.lanntair.com great atmosphere:

The North Harris Eagle www.dca.org.uk/visit Observatory is open Dundee Central Library to the public all year has free access to round. If you’ve got some computers and Wi-Fi and binoculars then bring a fantastic selection of them along to admire all books, DVDs and audio the wild birds you can books. The library also spot and learn about using has authors visit a lot and 21

has readings and sessions A natural play area has a where you can get digital BBQ area and seating at support: the top of the site where www.leisureandculture you can have a BBQ and dundee.com/find-library sit and watch the sun set: www.orkney.gov.uk/OIC- Orkney News/Orkneys-first-natural- At the Pickaquoy Centre play-park-opens-to-the- public.htm there are lots of leisure https://en-gb.facebook. activities on offer, including com/KirkwallPlayAreas/ activities costing just 50p if you receive benefits: www.pickaquoy.co.uk For Arts Sake offers lots of different free art and craft If you contact Orkney activities, like their ‘Knit n Council’s transport team Natter’ group which costs you can ask for their great £2 to go to: free leaflet on walks using www.orkneycommunities. buses. The leaflet is full of co.uk/FORARTSSAKE lovely walks and the times and numbers of the buses Orkney has good libraries; you need: you can sit upstairs in T. 01856 873535 Stromness library looking at great views and read all E. [email protected] day:

www.orkneylibrary.org.uk/ Orkney has some great html/stromlibrary.htm free play parks. They are good fun for people of all in ages. There is a mini golf Stromness is a free, course with a children’s beautiful art gallery with play area: year round exhibitions: www.orkney.com/whats- new/crazy-golf www.pierartscentre.com 22

Scottish Borders Argyll & Bute Borders College offers a Enjoy free computing range of evening classes classes and 1:1 support at a fee. However, if you for things like reading, receive certain benefits writing and numeracy. or have a smaller income Keep checking the website then you can take a as new courses are added computing course for free throughout the year: – although you will have T. 01631 567 974 to pay a deposit which www.argyll-bute.gov.uk/ will be given back to you oban-lorn-and-isles/adult- once you’ve completed a learning-oban-area quarter of the course: T. 01896 662603 Puck’s Glen is free to visit E. commclasses@ and a magical way to get borderscollege.ac.uk out into the outdoors. Take a walk through The Scottish Borders have the gorge and enjoy the great forest walks. They beautiful waterfalls: are all free and some are Opposite Benmore Gardens, on bus routes form the Benmore PA23 8QT main towns. Check http://scotland.forestry. gov.uk/map to find them here and in other parts of Scotland.

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About Angus McFlourish Outside the Box has been club and meeting monthly to working with Angus Voice, go to the cinema together. a mental health advocacy Part two of the project group in Angus, on the is putting together a list Angus McFlourish project of businesses run by other which organises things people that are ‘mental for people with mental health friendly’ in Arbroath health problems to do to or the surrounding area so reduce social isolation and we can ensure that people loneliness. with mental health problems in Arbroath can go Part one of this project is to businesses that are warm making a diary of events for and welcoming. We will people to go to. We want to also be sharing tips on how find activities that people to prevent loneliness. From can go along to alone or discussions with Angus with a friend, that don’t cost Voice, and other groups we a lot of money and give the work with, we know that opportunity to make new feeling down and isolated friends. So far the group can be quite a common have come up with a lot experience if you have of varied ideas, including mental health problems. having a photography taster To see more about what the session, starting a walking group is up to, take a look club and a creative writing on Angus Voice’s website: www.angusvoice.co.uk