Your Wellbeing

If you are experiencing a crisis, emergency, or need urgent support, please dial 999.

• Alternatively, please contact your GP Practice and ask for an Emergency Appointment.
• When your GP Practice is closed, please telephone NHS 24 on 111.  NHS out-of-hours

Helplines include:

• Breathing Space  A free helpline / webchat available 7 days a week for people in Scotland facing crisis. 
• CAM Support Messenger provides a 24/7 free text service for crisis support across the UK. 
• HopeLine UK  provides a telephone service for young children and adults under the age of 35 who are experiencing thoughts of suicide.
• Prevent Suicide - App is an app available for users in Aberdeen which has quick links to local support and allows users to create their own personalised safety plan. 
• Rape Crisis Scotland   provides services for people in Scotland who have suffered sexual violence regardless of how or when.  
• University of Aberdeen Security (24/7) can be contacted using the SafeZone free app if you ever need Urgent Help, First Aid or if you have an Emergency while on Campus.
• Samaritans  offer a free helpline, email service, postal service, and self-help app for anyone experiencing or attempting to cope with crisis.

To keep health risks from alcohol at a low level the national guidance is to drink no more than 14 units a week. It is best to spread you units out evenly over three or more days where you can.

Read the University's Policy on Drugs and Alcohol. 

Support and Resources

• Aberdeen City ADP offers a variety of local alcohol and drug specialist services throughout Aberdeen both self-referring and GP referred. 
• Alcohol and Drugs Action (ADA) offers a variety of support services for people struggling with alcohol and drug abuse including drop-in sessions and helplines.
• Narcotics Anonymous offers online meetings and support people who are or have been suffering with drug abuse as well as mentoring schemes for abusers.
• NHS Alcohol Support offers facts and advice for people suffering from alcohol abuse. Outlines the NHS process for treating alcohol abuse as well as external links for support.
• TalktoFrank offers information about the dosage and side effects of any drug. Gives advice about what to do in an emergency surrounding drugs and offers support centres for drug abusers.
• Rehab for Addiction a free drug and alcohol addiction helpline run by people who’ve beaten addiction in their own lives.

Every cancer journey is different.

Support is available at the University for anyone impacted by cancer, and this includes individuals, carers and colleagues.

Internal support can be accessed from a number of sources including your line manager, HR, Occupational Health and our Employee Assistance Programme

Information on the University’s Sickness Absence policy and sick pay entitlement: Holidays, Leaves and Absence

Additional information and resources can also be found with Macmillan Cancer Support 0808 808 00 00 (Monday-Friday, 9am to 8pm).

For individuals living with cancer:

• Work and Cancer
• Questions to Ask about Work and Cancer

For Carers:

• Working While Caring for Someone with Cancer
• Questions for Carers to ask about Work and Cancer

For Line Managers

• 10 Top Tips for Line Managers

Anyone can be a victim of abuse, regardless of gender, age, ethnicity, socio-economic status, sexuality or background. If you feel at risk of abuse or if you are worried about a loved one help and support is available. 

You have the right to be safe in their relationships free from physical or verbal violence. You must give your consent (permission) every time you have sex. Consent cannot be given if you are heavily under the influence of alcohol or drugs, are asleep or are being threatened with physical violence. If someone tries to have sex with you without your consent, this is rape and against the law. 

If you need to report a crime call Police Scotland on 101 (or in an emergency 999). You will always be treated with respect and dignity during any contact with the police. 

• AMIS is a charity which offers support for men that have been a victim of domestic support. 
• BullyingUK offers information and advice for people and families of people affected by bullying. Also offers an online chat on weekdays and an email support service. 
• Galop is the National LGBT+ Domestic Abuse Helpline. 
• Grampian Woman Aid is a charity offering free, confidential, and non-judgemental specialist services for women and children in Aberdeen who have suffered domestic abuse. 
• Rape Crisis Scotland provides services for people in Scotland who have suffered any form of sexual violence regardless of how or when. 
• Safe Spaces gives you access to an untraceable online safe space by clicking the Safe Spaces logo via the Royal Mail website. 
• Victim Support Scotland provides free and confidential support for victims of crime. 

• BeGambleAware offers free online advice for people suffering from a gambling addiction via a helpline or online live chat. 
• Video Game Addiction Help offers confidential help and support for people suffering from or affected by someone suffering from a video game or internet addiction.

Why Health Coaching?

If you would like to change your diet, smoking or activity level but find it difficult then health coaching, a new free service for university staff, might be for you.

What is Health Coaching?

Health coaching is a form of one-to-one coaching originally developed and tested by Public Health, NHS Grampian, designed to help you to achieve the positive lifestyle changes that matter to you. A coach will meet with you four to five times to help you decide what you want to change and to work on the skills you will need to be more active, eat better, drink less or reduce/quit smoking. For example, you might work on setting appropriate goals, on improving confidence, or on identifying likely problems and barriers to success. All of your interactions with your health coach are completely confidential.

What do previous clients think?

People using NHS Grampian’s health coaching service have said;

"No preaching common sense approach".

"The sessions really helped me and gave me more confidence".

"Just a big thank you! ….. with the help and support received I have made changes that have improved my life! (BIG TIME!)".”I found the sessions gave me food for thought and the encouragement I got was helpful."

Who are the health coaches?

The service is led by health psychologist Dr Clare Cooper and delivered by a team of Stage 1 trainee health psychologists who have completed additional training in health coaching.

What does it involve?

As a client, you will meet with your Health Coach 4 or 5 times for 30-45 minutes each time. These appointments will be arranged at mutually convenient times and are typically 1 or 2 weeks apart so that you have time to work on agreed targets or to think about particular issues between appointments.

Where does health coaching take place?

Coaching takes place on the Foresterhill and King’s campus in various rooms within in the main University buildings on site.

When does health coaching take place?

Health coaching sessions will be available at various times within the working day (9am-6pm) and clients and coaches are free to agree mutually convenient times.

How do I get involved?

Please contact healthcoaching@abdn.ac.uk to register your interest or find out more.

• Check our information on our Toolkit page

The NHS is here for you and have produced a very helpful document outlining the services you should contact for health advice during Covid19. Going directly to the person with the appropriate skills helps you to a speedier recovery and makes sure all NHS services are run efficiently.

For more information please visit: https://www.know-who-to-turn-to.com/

In a medical emergency, this is when you or some else is seriously ill, injured, or someone’s life is at risk please dial 999. 

If you need urgent health advice when your GP practice or dentist is closed, you should call NHS 24 on 111. You should only call NHS 24 if you are too ill to wait until your GP practice reopens. NHS 24 cannot prescribe medications or book you an appointment with your GP. They can advise you on what to do or book an emergency doctor appointment at your primary care emergency centre if the nurse practitioner thinks it is necessary.

Life can be busy so it’s important to protect our mental wellbeing. If you are struggling to sleep, feel low, or are not coping, help and support is available if you need it. It’s Okay to Not Be Okay. 

Support and Resources 

• BEAT offers free and confidential help via message boards, webchat and telephone for persons struggling with any eating disorder. 
• Breathing Space is a service for people in Scotland which is provided via video chat and helpline. Allows you to talk through your feelings and concerns with mental health professionals. 
• CALM offers a helpline / webchat available all year around for men who are facing difficulty and depressive thoughts. 
• Cruise Bereavement Care is a free national helpline for people seeking someone to listen to them following a loss/bereavement.  
• Penumbra is an Aberdeen Self Harm service providing one-on-one support to people over 16 years old who are struggling with self-harm via self-referral or referral from family/agencies. 
• Samaritans offer a free helpline and self-help app for anyone experiencing suicidal thoughts or are struggling to cope.
• Shout 85258 is a 24/7 text messaging support service for anybody to text when they may be struggling with anxiety, loneliness or depression through to self-harm or suicidal thoughts. The service is there 24/7 and you will get a reply within 5 minutes of your text. TEXT 85258. 

It has been scientifically proven through several studies that practicing mindfulness improves the overall health of our body and mind; specifically the following improvements were noticed:

• Improvement in social and emotional functioning;
• Improvement in health and a reduction in visits to the doctor;
• Improvement in pre-existing health conditions;
• Significantly reduces stress associated with illness or mental problems;
• Reduces or even eliminates everyday stress;
• Reduces levels of depression and anxiety;
• Reduces the intake of pain relieving medicine among chronic pain sufferers.

For detailed information and events about mindfulness please visit:

Mindfulness Scotland

Free Mindfulness Course

University of Aberdeen Masters degree in Mindfulness

My Possible Self: Mental Health App

University staff can now access the ‘My possible self app’ completely free. Download the app to your phone and start tracking your mood, listen to insightful podcasts or practice mindfulness, there are so many great tools!

How to get started:

1. Log into your company registration page using http://bit.ly/MyPossibleSelfPortal and password: SoD2021!
2. Create your personal account
3. Verify your email address
4. Download the app - available on iTunes or Google Play – search for My Possible Self: Mental Health. If you’d prefer to use the programme from your desktop, follow this link www.my-possible-self.com
5. Select 'Already got an account' and log in using your personal account information

Menopause

We are aware of how menopause can impact you in the workplace. Our wellbeing team has purchased some desk fans, portable neck fans and lightboxes to help staff manage some of their symptoms. All items can be rented out from Chaplaincy.

If after one month of renting an item you have found it useful in managing your symptoms, you can ask your manager to purchase you your own one as part of your reasonable adjustments.
 

Check out our Menopause Toolkit
This is where you find our Menopause Policy, guidance, relevant training and more: Menopause Toolkit
 

Join our University Menopause Network
A safe place to share resources and your experiences. Please contact Ceit Mackintosh for more information.

If you have any feedback or suggestions on how we can support you please email: 
wellbeing@abdn.ac.uk

It may seem obvious, but sleep is hugely important when you’re studying. Getting a good night’s sleep (7-9 hours) will help you to learn at your best, improve your state of mind and hopefully feel happier!  

Having good sleep hygiene can improve our overall sleep quality. Here are some simple ways to your chances of a good night’s sleep: 

1. Keep your bedroom tidy and clean. 

2. Try to go to bed and get up at the same time every day (even at weekends). 

3. Avoid caffeine, nicotine, and alcohol for at least 4 hours before bedtime. 

4. Exercise regularly but leave at least 3 hours before you go to bed. 

5. Have a bedtime ritual such as brushing your teeth, setting the alarm or reading a book. 

6. Only go to bed when you feel sleepy. 

7. Make sure not to go to bed hungry or thirsty or too full. 

8. Limit how much ‘blue light’ you have just before bedtime (TV, computer, phone or tablet). 

9. Keep your bedroom only for sleep, do not study or watch TV in your bed. 

10. Ensure your bedroom is dark and at a comfortable temperature. 

11. Use relaxation exercises to help you sleep (warm bath, relaxation podcast etc). 

12. If you cannot fall asleep within 30 minutes, get out of bed and do something relaxing. 

In Summer: 

• Fix blackout/blinds curtains and turn your bedroom into a sleep-inducing environment. 

In Winter: 

• If you suffer from Seasonal Affective Disorder (SAD), try using a SAD lamp after seeing your GP. This may help you stay awake during the daytime. 

For more information about ways to improve your sleep please visit National Sleep Foundation. 

Looking after our physical health is an important part of our daily lives. Maintaining a healthy lifestyle can boost energy, improve mood and prevent certain health conditions. 

Regular exercise is important when you are studying as it improves your concentration; making you feel more alert and less fatigued so you can better focus on your learning. 

The UK national recommendations for exercise are 30 minutes a day. 

Find out more.