Being healthy isn't just about not being ill! It also means feeling good about yourself and having a healthy lifestyle so
that you can get the most out of life.
For general advice, try thesite.org
or nhs.uk
See here for sexual health information.
in this section
Using the Health Service
Alcohol, smoking, drugs
Drugs & alcohol - what to do if...
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Stressed out?
BMI and Healthy eating
Eating disorders
Self Harm
Talking to someone
What is counselling?
Mental health and mental illness
For Contact Details see our A-Z
USING THE HEALTH SERVICE - EMERGENCY TREATMENT
If you or someone else has an accident and needs emergency treatment, dial 999 for an ambulance (minicom 669999) or go to the
Accident & Emergency (A&E) at York Hospital. For drug/alcohol first aid,
see here. For emergency dental treatment, contact your dentist; if you can't do this, it is possible to go to
A&E.
For Contact Details see our A-Z.
Registering with a doctor (GP)
From the age of 16 you can, if you wish, register with a doctor in your own right. Take your medical card with you if you have one. You can also change to another doctor - you don't have to give a reason for changing.
You can get a list of the doctors in your area from the NHS direct helpline or www.nhs.uk. If you are away from home and need a doctor, you can register as a temporary patient. If you are homeless and don't have a doctor, you can register with the PMS Team for Homeless People and Traveller Families. For Contact Details see our A-Z.
York NHS Walk-in Centre and NHS Direct
For health advice and information you can see a nurse in confidence at the Walk-in Centre (8am - 6pm) or by phoning NHS Direct (24 hr). The Walk-in Centre can treat a range of minor illnesses and injuries. No appointment is necessary. You'll be asked a few personal details, but you can remain anonymous if you wish. For Contact Details see our A-Z.
There is also an Out of Hours GP Service based at York District Hospital (RHS of Accident and Emergency) open in the evenings, over night and weekends. Phone for an appointment. For Contact Details see our A-Z. (under York District Hospital)
You are entitled at any age to a confidential consultation with a doctor. You can get treatment in confidence if they are satisfied that you understand the information you are given, your choices and the possible consequences. If you are under 16 they are legally obliged to encourage you to discuss the issue with your parents - but even if it is about contraception, they must respect your confidentiality.
For details about free prescriptions, dental treatment and help with eye tests etc, get a copy of Leaflet HC11 "Help with health costs" from post offices, your GP or JobcentrePlus. You should be entitled to free prescriptions if you are:
• Under 16
• Aged between 16 and 19 and in full time education
• On Income Support, income-based JSA or income related ESA
• Pregnant, or for 12 months after the birth
You may also be entitled to cheaper prescriptions etc. if you are on a low income. Ask any chemist for more information and Form
HC1.
Dentists and opticians
Dental treatment is free on the NHS to people under 18, and to most other people who get free prescriptions. Even if you're not entitled to free treatment, it is still cheaper if your dentist takes NHS patients. Check that your dentist accepts NHS patients before treatment starts. If you don't have a dentist or want to change yours, you can get details from NHS Direct helpline or the www.nhs.uk; or call the Dental Line to be put on the waiting list.
For Contact Details see our A-Z.
If you have to pay for dental treatment, many private dentists run schemes that allow you to spread the cost.
Most people entitled to free prescriptions are also entitled to free eye tests and vouchers towards the cost of glasses or contact lenses. You can get an eye test from any optician, and can use the vouchers where you like. Get a copy of your prescription to take with you.
Most people enjoy a drink without coming to any harm. However it is fair to say that many people do harm themselves or others by their drinking. Young, inexperienced drinkers are most at risk, as they tend to have a lower tolerance to the effects of alcohol.
Alcohol is measured in units. One unit is about equivalent to a single measure of spirits, half a pint of normal strength beer or lager, or a small glass of wine. Many beers are stronger than this: a pint of extra strength beer or lager can contain 4 or 5 units.
The recommended maximum limit is 3 or 4 units/day for a man and 2 or 3 units/day for a woman. If you are regularly drinking more than this, there is a risk to your health. This isn't a safe limit for every day of the week. You should take a few days off on a regular basis. Also, this limit is for adults over 18. There are no recommendations for young people under 18.
Alcohol problems
• often hungover?
• getting into fights and arguments, or causing accidents?
• can't remember what you did the night before, or wake up regretting the things you said or did?
• money problems because of drinking?
• causing problems at work or school?
• violent towards your family when you have been drinking?
• driving whilst over the limit?
If any of these warning signs is true for you, you may want to think about how much you are drinking. Alcohol problems are not just about being "an alcoholic" or causing serious health problems. If you are concerned about your own or someone else's drinking, you can contact Castlegate, First Base (see here for more info) or one of the following:
New Roads (formerly York Alcohol Advice Service) - call in for information, advice or to make an appointment for counselling. They offer structured support and run evening sessions, and also groups where you can meet with other users to look at your alcohol use and practical ways to cut down or stop. They also offer hypnotherapy and auricular (ear) accupuncture.
Alcoholics Anonymous - who offer support at regular meetings and run a national helpline. You can call them or search online for times of their local meetings (most evenings).
Drinkline - for information, advice and support on alcohol issues.
For Contact Details see our A-Z.
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SMOKING
Stopping smoking is not easy but it can be done (though it is easier not to start in the first place!) To be successful you have to really want to stop, and you have to be ready. Good support from family and friends is really important too.
Phone Quitline or look at quit.org.uk or quitbecause.org.uk (for under 18's) for advice and information, or to contact a counsellor online. You can also ask them to send out a postcard pack and Quit Guide.
For Contact Details see our A-Z.
DRUGS
Some drugs are more harmful than others, but they all carry risks to some degree - whether it is to your health, your relationships, your finances, or your police record. Having a criminal conviction for possession of drugs can affect the jobs you are able to do in the future. If you use drugs, give them the respect they warrant.
You can pick up leaflets from Castlegate or Compass One. If you are concerned about your own drug use or someone else's you can also contact the following places:
For Contact Details see our A-Z.
First Base is a confidential service for young people 19 and under who are worried about their own or someone else's drug or alcohol use. You can meet up with a worker to talk about what is bothering you, and to see what support they can offer. This might be about using safely, cutting down or stopping altogether. They can also help with other problems in your life such as housing or things to do. For Contact Details see our A-Z.
Compass One - an independent organisation, which offers a range of services on all drug matters. For example they run a drop-in, a needle exchange, Hep C testing and Hep A & B vaccine. They offer complementary therapies, and have information about drugs, detox and treatments. They also run a one to one service for all problems that drug use may cause, and related issues. They have a separate prescribing service - the Compass Drug Dependency Clinic - you will need to be referred by your GP or Compass One for this. For Contact Details see our A-Z.
York Reach is for anyone 18+ who would like help with a drug problem. They offer one to one sessions and alternative therapies such as accupuncture. They run group sessions for example in drug awareness, making changes and managing emotions. You can also get involved in activities like zumba, sport, art or their allotment. Contact them yourself or ask someone to refer you - e.g. your GP, support worker or Castlegate.
Frank - which runs a free and confidential phone line as well as website. You can also email a drugs adviser personally.
If drugs are a problem to you, you can also get personalised support from hiwecanhelp.com. You'll need to sign up to the website, which is a confidential service run by York Drug and Alcohol Team.
For Contact Details see our A-Z.
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For Contact Details see our
A-Z.
Drugs and the law
If you are found with illegal drugs (or traces of them) on you or in your house etc., you can be arrested for possession. If you have more than a certain amount, or the same amount divided up, you can be arrested for possession with the intent to supply - even if you were only carrying some for a friend. A conviction for intention to supply is far more severe than for possession - for Class A drugs, the maximum conviction is life. See talktofrank.com
The Drug Intervention Programme (DIP) at Compass can offer support to people arrested for drugs offences, before and after court. If you are arrested for the first time for possession of drugs, you will be offered a referral to DIP by the police. For Contact Details see our A-Z.
DRUGS & ALCOHOL: WHAT TO DO IF...
Knowing what to do in an emergency, because someone is off their face or unconscious due to alcohol or drugs, could save someone's life. You may never need to use it, but you should learn how to take emergency action just in case.
If someone is tense and panicky or getting paranoid...
• take them somewhere away from bright lights and loud noise
• talk gently and calmly to them, reassure them that the feelings will go away
• help them calm their breathing down if they are over- breathing (hyper-ventilating) by breathing slowly with them
If someone faints or loses consciousness...
• put them in the recovery position (see below). Loosen tight clothes
• keep them warm, but not too warm
• check their breathing. If they are not breathing, find someone who can do mouth to mouth resuscitation
• call an ambulance. Tell the crew what has happened and what you have done to help. Don't be put off calling an ambulance because you are worried about getting
someone in trouble as a consequence. You may be risking their life
If someone is drowsy but conscious...
• put them in the recovery position (see below)
• Try to stop them becoming unconscious - keep talking to them, but don't walk them about the room or put them to bed
• If they want a drink give them warm water (not black coffee)
• call for medical assistance
The recovery position
You should put someone into the recovery position if they are unconscious or drowsy. You can do this easily even if they are a lot bigger than you. It keeps their airways free so they do not suffocate or choke, and they cannot easily roll out of it or onto their front.
Roll the person onto one side. If they are on their left side, then bend their right leg up in front of them so they cannot roll forwards and bend their right arm so their hand is under their cheek (or vice versa). Practice on someone!
STRESSED OUT?
Everyone gets stressed out sometimes - but too much stress can be unhealthy. It can affect your sleep and your appetite, your relationships with friends and family, your work or study. There are some basic things you can do to combat stress.
• Make time just for you, for something you enjoy. Relax in a hot bath with a book or magazine
• Get regular exercise. Take the dog for a walk - or borrow one!
• Learn to be positive about yourself and your life
• Talk to someone about how you feel, or just to 'sound off'
• If people are expecting too much from you, learn to say no
• Learn to control your breathing. Concentrate your mind on your diaphragm muscles as you breathe slowly and regularly. This can help you focus and relax, lower your heart rate and give you 'time out' from stress
• Relax your muscles. Lie down and get comfortable. Tense the muscles in each part of your body as you breathe in (begin with your toes), and relax them as you breathe out. Work your way up through each muscle, from your feet and legs to your stomach, back, shoulders, arms and hands. End with your
neck and face. Try this at night if you have trouble sleeping.
BODY MASS INDEX (BMI) & HEALTHY EATING
The BMI is a simple method that has been used by doctors for many years to assess whether someone's weight puts their health at risk. To work it out, first find your weight in kilograms and your height in metres - look here for a calculator
To calculate your BMI, divide your weight (in kgs) by your height squared (in metres).
So: e.g 62kg
= BMI of 23
1.64m x 1.64m
What group are you in?
Category
BMI
underweight -
less than 18.5
ideal - 18.5 - 25
overweight - 25 - 30
obese - should lose weight - 30 - 40
very obese - greater than 40
Although BMI can be useful as a guide it does not take everything into account, such as whether you are male or female, how much muscle you have or whether you are an athlete. Use it alongside other things; whether your clothes feel tighter or looser, and whether you eat a healthy diet and take regular exercise.
A healthy diet is one that is balanced and varied and includes:
• plenty of fresh fruit and vegetables - it's recommended that you eat at least 5 portions a day
• lots of high fibre, starchy foods (bread, rice, pasta, potatoes)
• some protein - cheese, beans and pulses, nuts, fish, lean meat (if you eat them, otherwise find out about other sources)
• a little fat - choose olive oil, sunflower oil and margarine
• some dairy food - yoghurt, cheese, milk
• but doesn't include much sugar, salt or fat!
If you have any concerns you should speak to your GP. For more information about BMI, look at nhs.uk
EATING DISORDERS
If you have a problem with what you eat - or do not feel that you are in control of your eating, you may want to seek help. Eating disorders can affect both men and women.
Anorexia can be: a fear of fatness, under-eating, losing a lot of weight, too much exercise. It can make periods stop in women. Bulimia can be: a fear of fatness, binge eating, normal weight but with fluctuations, induced vomiting after eating and/or use of too many laxatives. It can make periods irregular in women.
Binge eating can be: eating uncomfortably large amounts, eating a lot when not hungry, being embarrassed at how much you eat, feeling ashamed after eating a lot.
If you or someone that you know has a problem with eating and you want to talk to someone about this or to ask about getting the right help, you can contact your doctor, or Castlegate who offer a free and confidential counselling service about any issue. See here for more information.
beat run a helpline (over 18's), a youth line (under 25's), website and message boards for people affected by an eating disorder. You can also e-mail for personal correspondence with a worker. For Contact Details see our A-Z.
SELF HARM
We all self harm, although not necessarily directly or on purpose. We often treat our bodies badly, or don't give ourselves what we need. Sometimes it can be to cover up or cope with how we feel - stress, loneliness, fear or pain.
The term 'self harm' is used to describe many different acts - cutting or picking at the skin, taking pills, burning or harming the body in some other way. It can include eating disorders (see above) and addiction. Self harm is not about "attention seeking", and it is not the same as trying to kill yourself. It is a way of dealing with difficult feelings inside; it can be about having control over something in your life. It can also be a way of saying "I need some help".
Self harm can affect anyone - it is a lot more common than people think. Many people harm themselves secretly for a long time before finding the courage to tell someone.
If you or someone you know self harms and you want to talk to someone about it, talk to your doctor or to a worker at Castlegate, or at one of the organisations mentioned here.
The National Self Harm Network website at nshn.co.uk offers online forums, and a great download 'distractions' put together by people who self harm. It has ideas for displacement, as well as creative, constructive and physical distractions etc. They also run a self harm helpline. For Contact Details see our A-Z.
TALKING TO SOMEONE
Most people are happy to listen to someone that needs to talk. If you don't feel that you can talk to friends or family, perhaps there
is a support worker, youth worker, or someone at work who would listen to you. There are also helplines that you can phone for
information, advice, or to talk to someone in confidence.
If your health is suffering because of the way you are feeling, you should think about going to see your doctor. See Mental Health.
You can also call in at Castlegate to talk to a worker in confidence about anything that is bothering you. It may help just to 'let it all out' to someone who doesn't know you. If you feel you need more than this, you may want to think about counselling - see below. Castlegate also have a counselling service. see here.
WHAT IS COUNSELLING?
Counselling is time to talk with someone who will let you talk and help you find your own solutions. A counsellor won't judge you, and they won't tell you what to do.
Counselling is for anyone who feels they need it. It could be because of something specific you are worried about. It could be because of the way you are feeling about a lot of things, or life in general. It could be to help you make decisions about something in your life.
Many places offer counselling (mostly for free), though they will usually have a waiting list. Your doctor may also be able to offer you counselling through your GP surgery. There are also many private counsellors but this is something you'll have to pay for.
If you are thinking about seeing a counsellor, ask them what qualifications and experience they have. Ideally they should have, or be studying towards a Diploma (not just a Certificate) in counselling, and be a member of a recognised professional body such as BACP or UKCP. They should also be used to working with young people.
All of the organisations listed here will normally treat what you are saying as confidential. If you are worried that what you want to talk about may mean someone else is told - for example if you want to talk about abuse, serious self harm, suicide attempts or something illegal - ask them about their 'confidentiality policy' before you start.
For Contact Details see our A-Z..
Castlegate offers a free and confidential counselling service to young people aged 16-25. Call in or call us to make a 'First Contact' appointment. This is time to talk to a counsellor about what counselling involves, and whether it is right for you. If you decide to go ahead, you will be put on the waiting list and a counselling appointment will be offered as soon as possible. You can also call in and talk to a worker at Castlegate about any issue that is bothering you, or for a copy of our leaflet 'Thinking about Counselling?'
Relate offer a free counselling service for young people 10-25 about any issue. See here for more information.
Mind give information about mental health services and issues. They also provide a counselling service about any issue, self help support groups, advocacy and befriending service.
1-2-1 Counselling - offer a free counselling service through Future Prospects.
York Women's Counselling Service - offer a counselling service to women on any issue. You'll need to contact them directly as they don't take referrals. They ask you to make an affordable donation.
For Contact Details see our A-Z.
If you are a student in York, you can get counselling through your college/university. York College have a free and confidential counselling service, as well as York St. John and York University. Askham Bryan College and York College of Law can arrange for students to see a counsellor elsewhere.
If you are under 16 you can still get confidential advice or counselling without your parent's knowledge or consent. It may be more difficult to find the help you want if you are much younger. If the organisation you contact can't help, ask them to put you in touch with someone who can, or contact Castlegate which will try and do the same. See also Lime Trees.
For other organisations that may be able to help, see here.
BEING A GOOD LISTENER
If you are worried about a friend, or they come to you to talk, be a good listener. Hear them out, without interrupting, giving your opinion, or telling them about your experiences. Check from time to time that you have understood what they are saying. Rather than offering advice, let them work things out for themselves as they talk. If you need more information to help them, or are worried things are getting serious, get advice yourself.
MENTAL HEALTH AND MENTAL ILLNESS
Do you have worries about your mental health - perhaps because you are feeling depressed or down a lot, struggling to motivate yourself, or using self harm, alcohol or drugs to cope? Perhaps you feel sometimes like you are 'going mad', experiencing weird things, or maybe friends are noticing a change in your behaviour?
On top of this, you may also be worried about what others may think, or who to talk to. You may be concerned about being labelled as 'mentally ill', or that you'll be stuck feeling like this for ever. These worries are normal, but can stop you from getting help, and that can just make things worse.
There is a Young Person's Mental Health Worker based at Castlegate; Kate Gibbon. She can offer support for issues like anxiety, anger, mood difficulties etc that may be interfering with the way you live your life. She works with young people 16-19. Kate works alongside other agencies who can refer you; or you can talk to a worker at Castlegate to refer yourself.
We all experience anxiety, stress and low times. Most of the time we get through difficult times with the help of a good friend, some loud music or a holiday. But if you find that the way you are feeling is not getting better, it is important that you find the courage to talk to someone. It's also important that you find the right person to talk to. It may be enough to confide in a family member or friend, but if not you should talk to your GP. If it helps to write down how you are feeling before you go to see your doctor, or to take someone with you, then do so.
Talking to your GP is important. Your GP shouldn't just be concerned with your physical health. They are also able to refer you to specialist services within the NHS. They may suggest counselling through your health practice, or that you contact Castlegate to ask about their counselling service (see here).
If your GP thinks you need more than this, they may refer you to one of the Community Mental Health Teams. Each team has psychiatrists, psychologists, nurses, social workers, occupational therapists and support workers. They meet regularly to discuss referrals from GPs, and will decide who is the best person to help you. You'll be offered an assessment (usually by letter) with this person, generally within 14 days. If you and your GP decide you need help more urgently that this, they can refer you to the Home Treatment Team who can come and see you at home sooner.
Most people will be helped by one of these teams - a referral to mental health services does not usually mean being admitted into Bootham Park Hospital.
If you are under 18 then you GP may refer you to Lime Trees. This is the specialist Child and Adolescent Mental Health Service (CAMHS) in York. Your school can also make referrals there. You'll be contacted first by a Primary Mental Health Worker who can decide with you what would be the best help. They will usually want to involve your parents in this. Lime Trees offer different kinds of therapy and support - for example you may see a psychologist or nurse, a family therapist or someone from one of their specialist teams such as the eating disorders team. They also work with young people with learning difficulties or social difficulties, and run groups for people to find help with a common problem or issue. Look at yor-ok.org.uk (Lime Trees info is in the 'parents' section not the 'young people' section...).
If you feel that your mental health is in crisis, and you cannot wait to see your GP, you should go to Accident and Emergency at York Hospital and ask to speak to someone urgently. If you have serious concerns about someone else's mental health, you should try and get them to A & E (or phone 999 for an ambulance/police).
For more information about mental health, go to mind.org.uk or youngminds.org.uk/myheadhurts. 'My head hurts' is a website for young people plus parents/carers who want advice about mental health treatment and therapy.
You can also get information, advice and support from the organisations in the section What is Counselling and the following: For Contact Details see our A-Z..
Our Celebration runs different projects aimed at helping people recover from mental ill health and live independently. They run social and leisure activities, training, mentoring and work placements. They also offer specialist support for young people. Ask your support worker or a worker at Castlegate to refer you, or email them for more information.
York and District Mind – who give information about mental health services and mental health issues. They have a counselling service, and an independent advocacy service to help you speak up for what you want. Mind can also give you support if you are caring for someone with a mental health problem or illness; offering emotional support, befriending, activity groups, as well as self help support groups for anxiety, OCD, depression, bi-polar disorder etc. Details on yorkmind.org.uk.
Samaritans – If you or someone you know is feeling suicidal or needs to speak to someone immediately, contact the Samaritans. You can talk to them in complete confidence at any time, about anything.
Saneline / SANEmail – a national mental health helpline and email service giving support, and also information on illnesses, treatments and local /national services.
YoungMinds Parents helpline is free and confidential providing information and advice for any adult who is worried about the mental health of a child or young person.
For Contact Details see our A-Z.
Childline has a 24 hour helpline plus online services about any issue.
Other organisations that may be able to help in the section 'What is Counselling?'.