Mental Wellbeing

Anyone can experience a mental health issue, at any point in their life. You do not have to deal with these problems alone.

Looking after our mental wellbeing helps us stay healthy. It affects how we think, feel, and deal with everyday challenges. When we take time to understand our emotions, it becomes easier to manage stress, handle change, and stay steady. Good mental wellbeing doesn’t mean being happy all the time—it means having the right support and tools to get through tough times and enjoy the good ones.

Everyone’s wellbeing is different. People have different experiences, needs, and preferences. For some people, including those who are deafblind, looking after mental health can be harder because of barriers with communication, connection, and access to services. This can sometimes lead to feeling isolated, and getting support may take more planning or involve specialist help.

Deafblindness significantly impacts mental health, with individuals being three times more likely to experience distress, including severe isolation, anxiety, depression, and loss of independence. Up to 50% of deafblind people report, high anxiety or depression.

For deafblind people, supportive environments can make a big difference. This might include:

Provide information in accessible formats.
Ensure staff are trained in tactile communication methods.
Offer quiet, predictable spaces during appointments or group activities.
Recognise each person as an individual.
Work together to support their emotional needs.

Coping Strategies

Building coping strategies can help us manage stress, maintain resilience, and feel more in control during challenging moments. Different approaches work for different people, and it’s important to choose strategies that feel comfortable, realistic, and personal to you.

1. Grounding and Relaxation Techniques
Simple grounding exercises—such as focusing on your breathing, noticing the sensations in your body, or paying attention to your surroundings—can help calm the mind. Techniques like deep breathing, progressive muscle relaxation, or mindfulness can be adapted for individuals who are deafblind by using tactile prompts, familiar textures, or guided support from a communication partner.

2. Building Routine and Structure
Having a predictable daily structure can reduce stress and provide a sense of stability. Routines might include regular mealtimes, set times for rest, or scheduled activities that bring enjoyment. For deafblind people, structured routines can be especially helpful when navigating environments that may otherwise feel overwhelming or unpredictable.

3. Staying Connected
Social connection plays a key role in emotional wellbeing. This can be through family, friends, peer support groups, or trusted professionals. For those who are deafblind, communication methods such as tactile signing, Deafblind Manual, haptic signals, or assistive technology can make staying connected more accessible and meaningful.

4. Engaging in Activities That Bring Joy
Doing things you enjoy—whether creative projects, physical activity, music, or time spent outdoors—can lift mood and reduce stress. Activities can be adapted using sensory-friendly materials, textured objects, or tailored communication support to ensure inclusivity.

5. Seeking Support When Needed
Reaching out for help is a sign of strength. This might involve talking to a support worker, joining a deafblind peer community, or accessing mental health services that understand diverse communication needs. Many organisations can provide specialist guidance or interpreters to help ensure equal access to support. Scroll to the end of this page for more organisations.

Tips to Encourage Healthy Minds

Name your emotions
We can experience mental health challenges in many different ways. Whatever you’re feeling, naming your emotion can help you understand it better and deal with it in a healthy way.
Talk about your experiences and connect with others
Reaching out for help shows strength. Sharing what you’ve been through can help others understand your situation, make you feel less alone, and bring some relief.
Identify what triggers you
Working out which people or situations make your mental health worse can help you understand what you might need to do to lower your anxiety and cope better with past trauma.
Join organisations that focus on mental health and positive change in society
Being part of groups that challenge unfair systems and support vulnerable people can be rewarding and empowering. It can help you feel more in control and confident in speaking up.
Seek professional help
If you’re finding things difficult, have experienced trauma, or your mental health is affecting your daily life, it’s okay to ask for professional help. You don’t have to manage it on your own. There are many support organisations listed below.

Mental Wellbeing - Mindfulness

It can be easy to rush through life without stopping to notice much.

Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.

Some people call this awareness “mindfulness”. Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.

It can be easy to rush through life without stopping to notice the details around you – like sights, sounds and how you’re feeling.

Mindfulness can help you to become more aware of the world around you, as well as your thoughts and feelings. This can have a positive impact on your mental wellbeing.

What is mindfulness?

Mindfulness is a technique where you bring your attention to what’s happening in the present moment. You might try to become more aware of things that you can:

see
smell
hear
touch

Another part of mindfulness is being aware of your thoughts and feelings as they happen.

Benefits of mindfulness
To practice mindfulness, you should isolate your senses and focus on the present. For example, focus on things that you can see in your current position, or what you hear. This can calm your thoughts and make you more relaxed. If you’re feeling stressed or anxious, focusing on the present can put things in perspective and make it easier to deal with problems.

Mindfulness also brings your attention to your thoughts and feelings. By becoming more aware of them, you can start to notice when they take over. This can help you to spot feelings of stress and anxiety earlier which can make them easier to deal with.
Mindfulness is also a good way to take time out for yourself. It can help you relax, recharge and refocus. Mindfulness techniques can also help you sleep better.

How to practice mindfulness

If you’d like to practice mindfulness, you could:

follow a guided meditation through a podcast or online video
put on relaxing music and light a candle, then focus on the sounds and scents they create
go for a walk or sit outdoors and think about the sights and sounds there
think about 5 things you can see, wherever you are
think about 4 things you can see, 3 things you can touch, 2 things you can hear and 1 thing you can smell, wherever you are
do activities like yoga or tai-chi to help develop an awareness of your breathing
use a mindfulness app like Calm or Headspace
try the Feeling Good app – ask your GP if they can refer you for a free account, or access a free account yourself with the option to pay for some features

Mindfulness is easy to practice. You don’t need any training or special equipment, and it doesn’t cost money. You can do it anywhere, at any time.

You can practice mindfulness for just a few minutes, or longer depending on how much time you have. You could try to do it at a regular time so that it becomes routine. For example, at lunchtime or on your commute to work.

There are many ways to practice mindfulness in your day-to-day life. You can try different options until you find what works for you.

Mindfulness Videos

Join educator and mindfulness practitioner, Trudi Collier for a series of short videos in British Sign Language that have been commissioned by the National Galleries of Scotland. In these films, Trudi introduces the health benefits of mindfulness and how it can improve mental wellbeing.

Reflecting on various artworks in the collection, Trudi explores the connections between mindfulness and art and shows how contemplating artworks can offer an escape from the pressure of modern living by providing an opportunity to reflect and slow down.

Olive Trees

In this video Trudi introduces the concept of mindfulness and invites us to contemplate Olive Trees by Vincent Van Gogh.

Subtitles may be turned on/off by using the toolbar at the bottom of the video screen. You can also adjust subtitle size, and video quality by clicking on the settings tab at the bottom of the screen.

Wandering Shadows
In this video, Trudi answers the question, What is meditation? She describes some simple steps to follow when beginning to practice meditation and invites viewers to contemplate Wandering Shadows by Peter Graham.

Subtitles may be turned on/off by using the toolbar at the bottom of the video screen. You can also adjust subtitle size, and video quality by clicking on the settings tab at the bottom of the screen.

Before it's a crisis...

Here is a list of organisations you can contact for support.

It is a good idea to keep these numbers where you can find them when you need support or help.

If a life is at risk, call 999 or go to A&E.

NHS Inform

If you are unsure what to do, find out more at: nhsinform.scot/mental-health-support

Here you will find information, guides, and video stories to help look after your mental health and wellbeing.

NHS24 Dial 111

The 111 Mental Health Hub at NHS 24 provides help and care for those with urgent mental health needs.

For urgent mental health support, phone 111, day or night.

Samaritans 116 123

Samaritans is the charity that prevents suicide through the power of human connection. Connecting people in crisis with trained volunteers who will always listen.

Breathing Space 0800 83 85 87

Or use the webchat service at: breathingspace.scot

24 hours at weekends (6pm Friday to 6am Monday)

6pm to 2am on weekdays (Monday to Thursday)

If you use British Sign Language (BSL), you can use the free BSL interpreting video relay service Contact Scotland BSL.

If you use a textphone you can contact NHS 24 on 18001 111 or by using the Relay UK app.

Text SHOUT to 85258 for free

24/7, confidential mental health support in the UK. This text-based service connects you with a trained volunteer for immediate help with stress, anxiety, loneliness, or suicidal thoughts. It is accessible across all UK mobile networks

Cruse Bereavement Care 0845 600 2227

Saneline

SANEline is a national out-of-hours mental health helpline offering specialist emotional support, guidance and information to anyone affected by mental illness, including family, friends and carers. They are normally open every day of the year from 4pm to 10pm on 0300 304 7000, serving Great Britain and Northern Ireland.

Beat (Formerly Eating Disorders Association)

Helpline 0345 634 1414, Youth line 0345 634 7650

LGBT Helpline Scotland: 0300 123 252

Operates Tuesdays and Wednesdays (12-9pm), with extended phone support on Thursdays (12-6pm) and soon Sunday (12-6pm)

National LGBT Domestic Abuse Helpline: 0300 999 5428 or 0800 999 5428

LGBT Youth Scotland: https://www.lgbtyouth.org.uk/

Andys Man Club https://andysmanclub.co.uk/

They are a men’s suicide prevention charity, offering free to attend peer-to-peer support groups across the United Kingdom and online. They want to end the stigma surrounding men’s mental health and help men through the power of conversation. #ITSOKAYTOTALK

Emergency Social Work Service: 0800 731 6969 (Out of Hours only)

Domestic Abuse and Forced Marriage Helpline: 0800 027 1234 (24-hour service)

Alzheimer Scotland 24-hour Freephone Dementia Helpline: 0808 808 3000

Alzheimer's Society Dementia Support Line 0333 150 3456

Operates Monday to Wednesday (9am - 8pm), Thursday and Friday (9am - 5pm), Saturday and Sunday (10am - 4pm)

Brothers in Arms - App called Blethr

Blethr is designed as a private space tailored to men's comfort and pace. Instead of insisting men talk more, Blethr takes the conversation to them via technology they're already familiar with. This approach encourages regular check-ins and deep self-reflection, helping users process their thoughts in a straightforward and non-intrusive way. You can learn more about it on their Blethr app page.

www.brothersinarmsscotland.co.uk

Self Harm Network: For support, resources and information about self harm, use the Self Harm Network portal https://selfharmnetworkscotland.org.uk/

GP Practice

Your General Practice (GP) can offer talking therapies, local services, prescribe medicines or online courses.

If needed, they can refer you to another professional.

Living Life

This telephone-based service from NHS 24 offers support using talking therapy, such as Cognitive Behavioural therapy. After an assessment you could be placed on a waiting list to receive up to 6 sessions with a psychological practitioner or a therapist. It can take up to 6 weeks for initial assessment, then 12 weeks for treatment to begin.

Call 0800 328 9655 Monday - Friday: 9am to 9pm

16 years and over, living in Scotland

Regional Support Services

Ayrshire Social Work Out of Hours Service
Freephone: 0800 328 7758

Hope Point - Dundee Wellbeing Support
It is self-referral and free.
You can call, text, or use our drop-in for face to face support 24/7.
Freephone 0800 955 0008
Text 01382 604 123
Drop-in: The Centre @SWR, 4 South Ward Road, Dundee, DD1 1PN

The Beacon – Community Wellbeing Centre in Angus Located at Kirk Square, Arbroath.
A Community Wellbeing Centre offering community support for anyone living in Angus aged 16 and over, from 12 noon to 12 midnight, 7 days a week, every day of the year.
Providing a kind, caring, and compassionate place to go if you are suffering from mental health and wellbeing distress, everyone, including family members and carers, can access support in person, over the phone, via text, email, or by reaching out on social media.
Email – TheBeacon@hillcrestfutures.org.uk
Phone – 0800 135 7899
Text – 07418 632399

Shakti Women's Aid - helps BME women, children and youg people experiencing, or who have experienced donestic abuse from a partner- ex-partner, and/or other members of the household. They also have outreach staff in Dundee, Stirling and Fife.
Phone0131 475 2399
www.shaktiedinburgh.co.uk
info@shaktiedinburgh.co.uk