Health & Wellbeing

Health & Wellbeing

Wellbeing Logo

Student health, mental health & wellbeing

Time to Talk Mental Health Awareness Quiz

Click here to complete.

Answers at the end.

Student Wellbeing Service

Support for health, mental health and wellbeing is vital to us all. As a student of West College Scotland, our Student Wellbeing Advisors are here for you whenever you need us – whether it’s study related or anything else. Informal appointments can be booked online or by emailing wellbeing@wcs.ac.uk.  We offer a wide range of wellbeing support, one to one and as small group workshops – available face-to-face and through Microsoft Teams. We can also signpost to other services within the college and externally if needed.

Wellbeing Team

Pauline Bonnar, Student Wellbeing Advisor
Based at Greenock the campuses but available to support any student

T. 07815 692 598
E. Pauline.Bonnar@wcs.ac.uk / wellbeing@wcs.ac.uk

 

Lynsey Weir, Student Wellbeing Advisor
Based at Paisley campus but available to support any student

T. 07980 695 956
E. Lynsey.Weir@wcs.ac.uk / wellbeing@wcs.ac.uk

Click here to book an appointment with Lynsey (appointments are available to all students on all campuses as a phone call or through Microsoft Teams call)

Email Us

 

Counsellors

The College also has a team of counsellors:

Safeguarding

If you’re worried about your wellbeing or feel you are at risk of harm, or harming others, or you’re worried about the wellbeing of another student, you can speak to us. If there are no appointments available today, please email safeguarding@wcs.ac.uk and a safeguarding team member will contact you. You can also speak to your course leader or another member of staff, who can then contact the safeguarding team as appropriate.

Support for students who have experience of being in care

Care Experienced, Carers, Estranged & Veteran students – Student Intranet (westcollegescotland.ac.uk)

Support for carers

Young Carers and Unpaid Carers – Student Intranet (westcollegescotland.ac.uk)

Support for student who are estranged from their family

Estranged students – Student Intranet (westcollegescotland.ac.uk)

Support for Armed Service students and families

Support for students: Armed Forces Families & Veterans – Student Intranet (westcollegescotland.ac.uk)

More

This page contains ‘tabs’ with lots more wellbeing information, including:

  • Drop in to Chill Out
  • Helping Hand
  • SilverCloud
  • Mindfulness
  • External Advice and Support Services
  • …. lots more 

If you are using Windows or a Mac, the tabs are at the top of this page.  If you are using an iPhone, iPad or Android mobile device, the tabs will probably be just below this text.  If you can’t find them, let us know 🙂 

Drop in to Chill Out

Drop in to Chill Out

Make some time for you!

Time to destress, relax and recharge.

Join Lecturer Sandra every Thursday and Friday from 12-1pm for a session on relaxation techniques.

Join the session via the links below:

Support during college holidays

Below are some support services that can be accessed at times when the college is closed. Don’t suffer alone. You will also find this information on the MyDay app:

 

 

SilverCloud

Available 24 hours a day, SilverCloud is an online support tool for students experiencing anxiety, depression, stress, money worries and more. To access, you will need to use your student email address (studentNumber@live.wcs.ac.uk)

Shout 85258

Available 24 hours a day by SMS Text Message, Shout 85258 is a free, confidential text messaging support service for anyone who is struggling to cope. For more information, visit https://giveusashout.org/

To use the service, text the word SHOUT to 85258. The service is free of charge on UK mobile networks.

Self-help, non-crisis, resource: Shout’s “Little Book of Coping Skills”

NHS 24

If you have a non-emergency health concern, or you are struggling with your mental wellbeing, you can find information on what to do next via our symptom checkers. These interactive guides will tell you who to contact and provide you with the advice and guidance you need.  For more information, visit https://www.scot.nhs.uk/nhs24call111/

📞 111

Breathing Space (Scotland)

Free and confidential phone service for anyone in Scotland feeling low, anxious or depressed. Normally open Monday to Thursday, 6pm to 2am and Friday to Monday, 6pm to 6am. For more information, visit https://breathingspace.scot/  

📞 0800 83 85 87

Samaritans

Available 24 hours a day to provide confidential emotional support for people who are experiencing feeling suicidal.  For more information,  vsitit https://www.samaritans.org/  

📞 116 123

Childline

Childline is here to help anyone under 19 in the UK with any issue they’re going through. You can talk about anything. Whether it’s something big or small, our trained counsellors are here to support you. Childline is free, confidential and available any time, day or night. You can talk to us:

For more information, visit https://www.childline.org.uk/about/about-childline/

📞 0800 1111 or click here to access the 1-2-1 counsellor chat service

Man On! Inverclyde

‘Man On!’ is a suicide prevention peer support service for the men of Inverclyde. We are involved in this due to the impact suicide has had on our own lives through our own experience, friends or family members. For more information, visit http://manoninverclyde.co.uk 

Mens Shed

Local community spaces for men to connect, converse and create. The activities are often similar to those of garden sheds, but for groups of men to enjoy together. They help reduce loneliness and isolation, but most importantly, they’re fun. For more information, visit https://menssheds.org.uk/

Women’s Aid

If you feel scared of your partner or if you are worried about someone you know, get in touch with Scotland’s 24 hour Domestic Abuse and Forced Marriage Helpline. For more information, visit https://womensaid.scot or http://sdafmh.org.uk

📞 0800 027 1234

Rape Crisis Scotland

The National Helpline is normally open from 6pm to midnight, 7 days a week, and offers free and confidential initial and crisis support and information. The helpline can also put you in touch with local rape crisis centres or other services for ongoing support. For more information, visit https://www.rapecrisisscotland.org.uk/ 

📞 0808 8 01 03 02

Foodbanks

Shelter Scotland

You don’t have to be living on the street to be homeless. You may be sleeping on a friend’s sofa, staying in a hostel, or living in overcrowded or unsuitable accommodation. For more information, visit http://scotland.shelter.org.uk/ 

📞 0800 027 1234

Who Cares? Scotland

National voluntary organisation, working with care experienced young people and care leavers across Scotland. The support line is normally open Monday to Friday, 12noon to 4pm. For more information, please ask your Named Contact at the college (Claire, Maureen or Marie) or visit https://www.whocaresscotland.org/the-helpline/  

📞 0330 107 7540

Sandyford (sexual health)

Sandyford provides an integrated sexual and reproductive health service across the NHS Greater Glasgow and Clyde area; Glasgow, East Dunbartonshire, West Dunbartonshire, East Renfrewshire, Inverclyde and Renfrewshire. It is delivered in a confidential, friendly, non- judgmental manner from a range of highly professional staff that include doctors, nurses, counsellors, reception, and administration staff to name a few. For more information, visit https://www.sandyford.scot/

📞 0141 211 8130

Alcohol & Drug Recovery Services

If you are concerned that you or someone you care about has a problem with alcohol there is lots of help available.

Drink Aware:

https://www.drinkaware.co.uk/advice/support-services/alcohol-support-services

or

https://www.nhsggc.org.uk/your-health/know-who-to-turn-to/alcohol-and-drug-recovery-services/

Inverclyde Alcohol and Drugs Recovery Service:

📞 01475 715353

Renfrewshire Drug Service:

📞 0141 618 2585

East Renfrewshire Community Addiction Services:

📞 0141 577 3368

Clydebank:

📞 0141 562 2311

Dumbarton Joint Hospital:

📞 01389 812 018

Bereavement, grief and loss

In times of loss, there are a number of support services you can turn to, including our own counselling and wellbeing services. However, a useful starting point is the NHS resource here.

Other services include SHOUT and Cruse bereavement.

Click on one of the following links to make an appointment to speak to one of our Counsellors or Wellbeing Advisors (appointments available during term-time weeks).

Loneliness and Befriending

For some, this year in particular, could be a time when loneliness is a real factor. There is support from a number of organisations.

  • Text the word SHOUT to 85258 [LINK], or
  • Visit the Befriending website [LINK], or
  • Samaritans 📞 116 123
  • Visit the EDVA befriending website [LINK]

Specialist services:

Citizens Advice Scotland

https://www.citizensadvice.org.uk/about-us/contact-us/contact-us/contact-us/

📞 0845 450 0351

Money Advice Scotland

https://www.moneyadvicescotland.org.uk/

Money Advice Scotland is Scotland’s money charity. They exist to help people in debt, support money advisers, and influence policy.

National Debtline

Get free, confidential and independent debt advice

📞 0808 808 4000

Scottish Welfare Fund

https://www.mygov.scot/scottish-welfare-fund

Our Counselling and Wellbeing Teams

Our Counsellors and Wellbeing Advisors are available to students during term-time. Both services are free to use by any enrolled student at the college. Both services will re-open on 5th January 2022.

Helping Hand

Helping Hand is available every Wednesday during term weeks.  It’s a one-to-one service that offers support, encouragement and reassurance when you need it.  You can book the service as and when needed. Whether you need five minutes or the full hour, it’s up to you.

When you book your appointment, you can state whether you’d prefer a meeting via telephone or through Microsoft Teams.

> Click here to book your appointment

You can find out more about the Health & Wellbeing Services I offer by clicking here.

Mindfulness

Mindfulness

Introduction to Mindfulness and the C.A.L.M. Curriculum

This guided introduction to Mindfulness is by Sandra Docherty. Sandra is not only a Beauty Lecturer at West College Scotland, but a mindfulness practitioner.  We hope that this video provides a short insight into the benefits of mindfulness.

Mindfulness the Breath

Sandra Docherty once again provides an insightful guide to mindfulness meditation, visualisation and positive affirmations, which provide strength and calm.

Mindfulness Hand Focus

This is Sandra’s third mindfulness guided meditation which allows you to bring attention to a part of the body, so that you can concentrate and start to feel a sense of grounding and calm.

Shrinking Stress

This explores the differences between stress and distress and allows the viewer to lower their stress levels.

Colour Breathing

Session 5 – Colour Breathing – This session uses the visualisation of colour as a way to bring calm and inner peace

C.A.L.M.  is a tool to help students and staff cope with the demands of online learning/teaching or any anxiety about being in the college environment. The technique can be used at the start, during or at the end of a lesson and encourages engagement with C.A.L.M.

  CARE for yourself and others

  ATTITUDE with positive focus

  LISTEN without negative self-talk

  MINDFULNESS practice to improve wellbeing

​Further information will be available on how to book a C.A.L.M. session on conclusion of the pilot.

COVID-19

Coronavirus (COVID-19) is a new strain of coronavirus first identified in Wuhan City, China in December 2019.

We know that many of our students will be feeling anxious about the virus and you may be confused about hearing different advice. The college has useful advice and information here. The Health Protection Scotland (HPS) website is a useful resource.

Also go to NHS.UK/coronavirus for information about the virus and how to protect yourself.

Click here to book an appointment now

Counselling Service

TIME4U

The counselling service for students is known as TIME4U. Staffed by a team of professional counsellors based in each of our campuses, we’re here when you need us. For more information or to book an appointment, click here.

If you need to access a service outside normal college hours, external services providers include:

  • shout is a free, confidential, 24/7 text messaging support service for anyone who is struggling to cope. To begin, text shout to 85258 or visit https://giveusashout.org/
  • Breathing Space is a free, confidential, phone service for anyone in Scotland over the age of 16 experiencing low mood, depression or anxiety. Call 0800 83 85 87 or visit https://breathingspace.scot/
  • Samaritans – people contact us with all sorts of concerns and what might be a small issue to you may be huge to someone else. You could be going through something new or have been struggling to cope for some time, either way, we’re here if you feel you need some extra support. Call 116 123 for free or visit https://www.samaritans.org/?nation=scotland

Silvercloud

silver cloud

SilverCloud Online cCBT Resource

All West College Scotland students have access to SilverCloud. We have increased the range of support programmes available. Some programmes now have a ‘student’ version. Our most popular modules are shown in bold:

  1. Bipolar Toolkit
  2. Space for Mindfulness
  3. Space for Perinatal Wellbeing
  4. Space for Positive Body Image
  5. Space for Resilience (Student)
  6. Space for Resilience (Adult)
  7. Space for Sleep
  8. Space from Anxiety (Student)
  9. Space from Anxiety (Adult)
  10. Space from COVID-19
  11. Space from Depression (Adult)
  12. Space from Depression (Student)
  13. Space from Depression & Anxiety (Adult)
  14. Space from GAD (Adult)
  15. Space from Health Anxiety (Adult)
  16. Space from Money Worries (Adult)
  17. Space from OCD (Adult)
  18. Space from Panic (Adult)
  19. Space from Phobia (Adult)
  20. Space from Stress (Student)
  21. Space from Stress (Adult)
  22. Space in CHD from Depression & Anxiety (Adult)
  23. Space in Chronic Pain from Depression & Anxiety (Adult)
  24. Space in Diabetes from Depression & Anxiety (Adult)
  25. Space in Lung Conditions from Depression & Anxiety (Adult)

If you have not used SilverCloud before, follow the four instructions below:

  1. Click on Register for SilverCloud then scroll down the page and select one of the six modules.
  2. Register with your student email account (studentNumber@live.wcs.ac.uk)
  3. When you have completed the registration process, you will need to verify by logging into your student email account in MyDay or at https://outlook.office.com and clicking on the verification link in the email from SilverCloud
  4. Click on the Log in to module from the list above

If you have used SilverCloud before, follow the four instructions below:

  1. Click on one of the programmes above
  2. Your username is your student email address – studentNumber@live.wcs.ac.uk
  3. Your password was set by you at the time of registering for a SilverCloud account

If you have any problems in accessing SilverCloud, email StudentServices@wcs.ac.uk with your Student ID Number.

Helpful Information

Helpful Information


It’s Ok not to be Ok

> Download our handy directory of services

A – Z directory

We are currently updating the section below

A

Alcohol:

Anxiety:

B

Bereavement:

Body Image:

Bullying:

C

Carers:

Care Experienced:

C.A.L.M. Curriculum:

Counselling:

COVID-19:

Cyber-bullying:

D

Depression:

Domestic Abuse:

Drug Addiction :

E

Eating Disorders:

Estranged from Family:

F

Financial Advice:

G

H

Health Worries:

I

Identity:

Illness:

J

K

L

LGBTQ+

M

Mental Health:

Mindfulness:

N

O

P

Physical Abuse:

Q

R

Relationship Issues:

S

Safeguarding:

Self-Harm:

Sexual Health:

Sexual Identity:

Social Media:

Sleep:

Stress:

Struggling to cope:

Suicidal thoughts:

T

U

V

Veterans:

W

Weight:

X

Y

Z

Some other helpful advice can be found in the documents below

West College Scotland – Student Wellbeing Policy

Mindfulness – a helpful guide to explain what mindfulness is and some breathing exercises that can help you find your inner calm.

How to work without face 2 face teaching – Hints and tips for studying at home during this unprecedented time.

Mobile Phone Apps for Mental Health – A list of useful apps that can help support your mental health during this time.

New Things to try during Isolation – ideas for new things to try while in isolation.

Social Media – A guide exploring how to keep yourself safe on social media during these times.

Things to do with Kids – ideas for entertaining the kids during isolation

Routine – Information on the importance of keeping a routine and the importance it has on your mental health and wellbeing.

Recipe websites – A guide to recipe websites

Fitness – Ways to Keep your fitness level up

Free Online Activities – Things to do that don’t involve a cost

Mental Health Support for Males– Some useful links and websites that specifically support men with their mental health.

Money Saving Tips During Covid-19 –  Check out these money saving tips from Martin Lewis that could save you money during this difficult time.

Things You Can and Cannot Control During Isolation – During these difficult times it’s easy to worry and focus on the things that we can’t control during this crisis.  We hope this diagram shows how to separate and differentiate between the things we can control and the things we can’t.

Togetherall is an online service providing access to millions with anxiety, depression and other common mental health issues.

Scottish Government Resource Pack on Improving Young People and Children’s Wellbeing – In this resource pack which was created by The Scottish Government and Children in Scotland, you can find a wealth of activities for young people and children that can develop their wellbeing.

Fraud Warning – The National Trading Standards (NTS) Scams Team has produced some helpful materials to help promote scams awareness around COVID-19 scams at this difficult time. Please click here to find out more.

Domestic Abuse

Domestic Abuse Information

NUS

Domestic Abuse and Gender based violence (GBV) is a major public health, equality and human rights issue. It covers a spectrum of violence and abuse, committed primarily but not exclusively against women by men. This includes, but is not limited to

  • domestic abuse
  • rape and sexual assault
  • childhood sexual abuse
  • stalking and harassment
  • commercial sexual exploitation
  • harmful practices – such as female genital mutilation, forced marriage and so-called ‘honour’ based violence.

Local organisations that can provide support if you are being subjected to Domestic Abuse

West Dunbartonshire

  • Dumbarton District Woman’s Aid – 01389 751036
  • Rape Crisis Glasgow and Clyde – 08088 00 00 14

Renfrewshire

  • Renfrewshire Woman’s Aid – Tel: 0800 025 7603
  • Rape Crisis Glasgow and Clyde – 08088 00 00 14

Inverclyde

  • Inverclyde Woman’s Aid – Tel: 01475 888505
  • Rape Crisis Glasgow and Clyde – 08088 00 00 14

Websites

Sexual Health

Sexual Health Information

NHS Inform

This video gives insight on how to access sexual health services and what type of help and support can be offered to you during this time.  Remember, don’t be fearful or embarrassed to seek support!

Sexual Health Services in your Area – The link below will let you find what sexual health services are available in your area and where to go for information and support.

https://www.nhsinform.scot/ypsexualhealth

Sandyford – Free Condom Service

The Sandyford are offering a free online service where you can get condoms sent directly to you during the COVID-19 crisis.  More information can be found by clicking on this link https://www.sandyford.scot/sexual-health-services/free-condoms/

Sex Social Distancing and Corona Virus

Concerned about sex and COVID-19, The Sandyford offers information about these and many other sexual health questions during this crisis https://www.sandyford.scot/covid-19-advice/

Concerned About your Sexual Health

If you are concerned about your sexual health, have a look at the information provided here by The Sandyford.  The page provides detailed information about emergency contraception, testing and treatment of STD’s.  https://www.sandyford.scot/sexual-health-services/

LGBT Health and Wellbeing

LGBT Health and Wellbeing are running a LGBT Helpline every Tuesday and Wednesday from 12-9pm.  The helpline can provide information on anything from sexual health, support organisations, agency support and much, much more.  They also run an e-mail and live chat service.  Check out this link for details on how to get in touch https://www.lgbthealth.org.uk/services-support/helpline/

Fitness

Fitness

Over the next few weeks we will be signposting resources to look after your physical fitness during the COVID-19 outbreak. This will include fitness classes online as well as links providing guidance and tips.

Couch to 5k – Check out the “Couch to 5k” podcasts here (remember your social distancing): Click HERE for details

The Green Goddess is back – catch up with Diana Moran’s daily exercise ideas aimed at the over 70s:

Click HERE or live every morning on the BBC Breakfast News

Virtual Walking Game – A free virtual walking game that is not only great exercise but also a way to stay connected.  It open to all and is particularly suitable for the over 70s:  Join them by signing up at: https://worldwalking.org/

Joe Wicks PE Lesson – A fun exercise routine at 9am every morning – for kids and adults alike!

You can find him on YouTube.  Just type in Body Coach TV YouTube Chanel

Strictly’s Ian Waite – Join Strictly’s Ian for some fun / free fitsteps at 7pm on Tuesday and Thursday evenings live from his living room. You can find him on Facebook Live

WCS Yoga Bodies – Every Tuesday at 12pm via Zoom

Local Authorities

Services for Inverclyde

https://www.inverclyde.gov.uk/covid-19/ 

Services for Renfrewshire

http://renfrewshire.gov.uk/coronavirus/

Services for East Renfrewshire

https://eastrenfrewshire.gov.uk/coronavirus/

Services for West Dunbartonshire

https://www.west-dunbarton.gov.uk/coronavirus/

Home Schooling Tips & Resources

Online Resources for Home Schooling

BBC

https://www.bbc.co.uk/bitesize – Has lots of videos, quizzes and lessons for children and teenagers.  Also broadcasts lessons for younger children.  CBBC will also be broadcasting educational programmes for younger school age children.

BBB 2 will also be broadcasting from 9am until 12pm to support the GCSE curriculum.

Brain Pop

 https://www.brainpop.com/ animated videos on topics in maths, science and English.

Creative Bug

https://www.creativebug.com/ Craft Lessons from jewellery making to origami. Lots of ideas for things to make and do.

Curriculum Based Learning

Remember there could be online services that your child’s school has access to.  It’s worth contacting the school to see if access to these services can be made available to you and your children.

Oak Education

https://www.thenational.academy/ Provides 1000’s of free lessons and resources

Parent Kind

https://www.parentkind.org.uk/Parents/Free-learning-resources-for-children  – Provides free learning resources for children, right up to secondary school age

Tynker

https://www.tynker.com/  – Free coding lessons for Kids.

Virtual COVID-19 Friendly Field Trips Around the World

Huge thanks to Ben, Claire and Jennifer for suggesting virtual field trips – a great way to explore a wide variety of land and aquatic animals, famous works of art and other museum favourites, help us learn and see amazing things in space, and so much more!

You tube Free School

https://www.youtube.com/user/watchfreeschool/playlists  – Fabulous resource that has lots of educational programmes for children of all ages.

Home Schooling Tips and Resources for Parents

Teaching your kids at home can be challenging, however we hope the following tips will help you with your child’s learning.

  1. Stick to a routine

Keeping to a routine will prove invaluable over the next few weeks of uncertainty, including breaks where parents can plan fun things to do with their children.

Try and keep the structure of your days in-line with your children’s school timetable as much as possible. Even if you’re not using the time explicitly for academic studies.

  1. Let children learn at their own pace

A of benefit of home schooling (yes there are some!) is that children who grasp a concept quickly aren’t held back and those who need more time have a chance to fully understand their work.  Allow your child to voice if they are handling the pace of study, as this will allow you to move at a pace that suits them.  Rather than feeling that your child should be moving through certain subjects quickly which puts pressure on you and your child.

  1. Make your child the teacher

Letting children teach stops the learning process from becoming boring and helps keep them interested in studies.

​One of the best ways to do this is use an online resource and go to a specific topic that your children need to study.

Then compile the resources that they need and ask them to go away for an hour and write notes and draw pictures related to the topic. Once your child has have done this, ask them to come back and present the information to you

Not only will your child get a sense of achievement, but it will also help them retain information without learning in a ‘traditional’ manner.

  1. Show an interest in your child’s work

Take an interest in what your child is studying. If parents engage with topics and tasks this will inspire children to work harder.

  1. Keep active

Making sure that both you and your kids spend some time exercising is a great way to keep you feeling motivated and productive!

Don’t worry if you don’t have access to an outside space – there are lots of exercises online which you can do indoors to get those endorphins pumping.  Remember Joe Wicks is back with his daily PE classes! 😊

  1. Have an outside person to mark your child’s work

Ask someone who isn’t a family member to look over your child’s work.  Ask your child’s teacher for feedback on their work to make sure you are on the right track!

  1. Limit screen time

It’s a good idea to set ground rules early on for children about how much time they’re allowed in front of a screen, no matter how hard it may seem.

Try and avoid letting your kids spend all day long on their phones or laptops, especially if they are looking at social media, as this can fuel feelings of isolation and anxiety.