Get back to
a better place
What can you do?
Men are more likely to feel better when they take part in an activity. That might be a group activity or something you can do alone. But whatever it is, finding something to occupy your mind and body and taking the focus away from whatever is bothering you can boost your mood.
Do something for yourself
Why is it important to do something for yourself?
If you’re struggling with lots of issues then that makes it harder to support others in your life – your family, co-workers, friends. It’s not selfish to take some time out for yourself.
In fact by looking after your own mental and physical health, you’ll be better able to support those around you.
Think you don’t have time?
Even just 10 to 15 minutes a day doing something you enjoy or that takes your focus off whatever’s bothering you can make a massive difference.
Exercise
Being active is proven to boost your mood by releasing feel good chemicals helping to reduce stress levels, manage anger, sleep better and help you focus. Any activity is better than none and as little as 10 minutes a day can make a difference – but activity that raises your heart rate and gets you slightly out of breath will have the most impact. Finding something you really enjoy is the most important bit.
Take a look at our Active Halton website for info on sports and physical activity classes across Widnes and Runcorn.
For tools and tips to help you move more visit Tips for getting physically active – Mind
Get a Fresh Start
If you want to get fitter and healthier, our free Fresh Start App offers tailored advice and support for Halto residents. You’ll get up to 6 months support from a local coach via the app. Sign up here using the code FS-CYM
Sleep Well
Lack of sleep can massively impact our ability to function day to day. It can influence our mood, our relationships and even lead to suicidal thoughts. Good sleep is essential and enables us to think clearly and function at our best giving us the strength to tackle any worries that are bothering us. If poor sleep is affecting you, there are things you can do to get a better night’s sleep and help calm your mind.
Visit Every Mind Matters for some helpful tips and more information about how sleep affects our mental health.
Eat Well
Your brain needs certain nutrients to work properly and it can only get these from a healthy balanced diet. Making small changes to what you eat and drink, can boost your mood, help you to think more clearly, giving you the strength to be your best.
*Some foods can be dangerous if you are on certain medications or drink alcohol. For further information visit these websites:
Alcohol and mental health – fact sheet | Alcohol Change UK
Lower My Drinking
Worried you might be drinking more than you should? The free Lower My Drinking app will give you the expert advice and scientifically-proven tools you need to reduce your drinking to the recommended limit of 14 units a week or less.
Be Mindful
Mindfulness is a skill you can learn to spend more time living in the moment rather than replaying the past or worrying about the future. It can help you to feel more in control, think more clearly, cope with difficult thoughts and improve focus. It’s about calming the mind not clearing it. There are specific techniques such as yoga, breathing exercises and meditation which help you to be more mindful but there are also small things you can do throughout the day.
*People with post-traumatic stress disorder (PTSD) should know that mindfulness could worsen their trauma symptoms. If you’ve experienced trauma, paying close attention to yourself in mindfulness exercises can trigger flashbacks, intense emotions or dissociation*. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/mindfulness
Action for happiness-Live life mindfully
Mens Health Forum Mindfulness
Meditation tips and benefits for men
Keep Learning
There is lots of evidence that learning something new keeps your brain healthy, boosting confidence and mood, helping you to cope with life’s ups and downs. Learning something new doesn’t have to mean going to a class or a club. Things like learning a new recipe, fixing your bike or listening to a pod cast can all help to calm your mind.
Action for happiness- Keep learning new things
Have a look a look what’s on offer for adults who want to learn something new in Widnes and Runcorn:
Adult Learning (halton.gov.uk)
Hobbies
It’s easy to lose interest in something that used to make you happy and feel good if you’re dealing with life’s ups and downs. But hobbies are really important for boosting our mood, reducing stress, recharging our batteries and calming the mind, you just need to find something you love that can fit in with your lifestyle. Is there something you used to do that you enjoyed? Fishing, playing football with friends or your kids, photography – whatever it was, make some time and see if those activities still spark a feeling of joy. If not – there’s so much you could try.
Meet up is an online community where you can meet people with similar interests. Visit the links below for some ideas:
meet up runcorn – search results | Facebook
meet up widnes – search results | Facebook
DO SOMETHING WITH SOMEONE
Staying connected, spending time with those who make you feel good, especially your mates, increases feel good chemicals which helps to calm your mind, acting as a buffer against life’s ups and downs.
Doing something with others helps us to keep on top of stress levels as well as giving you a sense of belonging.
Take a look at some of the local peer support groups below to find something that interests you.
Local Peer Support Groups
This is a list of local peer support groups run for men living in Widnes and Runcorn. Most, but not all, groups are run by and for men only so if you have any questions about attending or the activities being offered, please contact the group directly.
Calm your mind does not endorse any particular support service or group. We simply aim to raise awareness of help that is available locally and nationally to support men with challenges they are facing. We recommend to contact local organisations directly to see if they are a good fit for you and your needs.
Offload Extra, Extra Time – Widnes Vikings
These sessions will help you improve or learn more about your mental fitness. Taking place every Tuesday at 6.30pm at the Stobart Stadium, they involve various speakers talking about their struggles with ill mental health including suicidal feelings and how they overcame these. Tea and coffee is provided. There is no pressure for anyone to share. Supportive group offering peer support, hints and tips and education around coping.
Contact Sean Mellor at Widnes Vikings on 07510855781 or seanm@widnesvikings.co.uk
Man Talk Monday
Informal peer support social group for men over 50. Confidential discussions encouraged in a safe open space. Many attendees have experienced bereavement and other issues that have negatively affected their lives. Tea and coffee provided. Occasional speakers on topics such as loneliness, promoting a healthy lifestyle, and information and signposting. This group is run by the men who decide what is talked about. Telephone: Ela 0300 003 1992 or email enquiries@aukmm.org.uk
Halton Bereavement Café
This informal, peer led group is an opportunity for Halton’s bereaved adults to get together to chat and support each other. Booking is not necessary, simply drop in. You do not have to be bereaved by cancer. Free parking and light refreshments available at both venues. For more information see the leaflet attached.
Thrive – Promoting Men’s Mental Health, Fitness and Social Support
This group is passionate about putting together a community of local men who want to look after each other. They run a walk and talk group on the first Sunday of every month that is suitable for any man looking to get out and about. All walks are in green spaces mainly in North Wales. For more details follow the group on Facebook and Instagram.
Facebook – Thrive Mental Health and Wellness Facebook Page
Instagram – Thrive on Instagram
It’s good2talk men’s meet up
Takes place every Thursday between 7-9pm @ the Barn (The building next to the Bears Paw in Frodsham).
A place to talk, or listen. No judgement, no tittle tattle. A safe space. A kind corner.
The group offers the opportunity to have conversation with real people in real life.
Some topics covered and talked about include Mental Health/Relationships/Parenting/Physical
Contact Nathan on 07536398821
Email – itsgd2tk@gmail.com
CGL Men’s group drop in
Thursdays 11am – 12noon. This groups is only available to men who are supported by CGL. However if you feel you would like more information with substance misuse contact CGL for advice and peer support to help you back to the path of recovery.
For more information or if you need help and advice visit:
Men’s Cancer Support Group
Run by the Widnes and Runcorn Cancer Support Group, this group meets on Wednesdays 1.30-2.30 and is open to any gentlemen who are registered with their services who have been affected by cancer. A space where adults of all ages can book a place, chat, support one another, enjoy a cup of tea and relax amongst others affected by cancer.
Visit their website for more details:
Our Services | Widnes & Runcorn Cancer Support Centre (widnesandruncorncancersupport.org.uk)
The Silverbacks Running Club
Do not let that put you off! These guys are not just about clocking miles. They welcome men of all abilities to join them providing a community of connection, friendship and a support system hell bent on promoting men’s mental health and wellbeing.
For more information go to The Silverbacks (thesilverbacksrunningclub.co.uk)
The Veterans Cycle Project:
British Legion – The Bike Project.
You do not need to be a veteran to be part of this scheme. Essentially bikes are donated and you will be taught to refurbish and restore the bike to its former glory. A peer support group for people suffering with mental health issues such as PTSD.
Please note that this is not a men’s only group.
Contact Leave no one behind | Halton Veterans Legion C.I.C. | England (haltonvl.com) to find out more
The Man Shed Garden:
Are you interested in helping maintain a community garden? If so visit the link for more info and how you can join.
TS Boxing and Fitness:
TS Boxing and Fitness offer boxing training for amateurs to professionals. There is also a weights and a cardio area. There is a range of classes three times a week Tuesday, Thursday and Saturday.
For more information contact terryspencerboxing@gmail.com
Visit Instagram TS Boxing & Fitness Academy (@tsboxingfitness) • Instagram photos and videos
DO SOMETHING MEANINGFUL
Doing something for others gives us a boost by increasing feel good chemicals and reducing stress levels.
You don’t need to give loads of time either small acts of kindness can have a big impact. But if you do want to commit more time volunteering can provide meaning and purpose
Opportunities to volunteer in Widnes and Runcorn
Our local champions have shared what they do to help their mental health. Find out more and maybe share your own suggestions on social media using the hashtag #calmyourmind
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Whether it is the death of a loved one, the breakdown of a relationship or the loss of a child, losing someone or something we love can have a devastating impact.