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SUBMARINERS Wellbeing Support

Supporting yourself and your family

The MOD and Defence Medical Services have worked hard to improve the mental health services available to those serving in the armed forces (including mobilised reservists). We have implemented many new interventions including deploying expert mental health professionals to the front line and ensuring that briefing on the support available, assessment and treatment (if required) is offered to every serviceman and woman both before and after deployment.

These improvements have seen stress management being embedded throughout the armed forces, with mental health awareness training, caring leadership and effective line management skills becoming a priority for all levels. We are making a concerted effort to reduce the stigma associated with mental health and further promote awareness of the medical care and support available.

If someone thinks they have a mental health condition or just wants someone to speak to, they can ask for help from any medical officer or their chain of command. All units are supported by non-medical personal that are able to signpost to the relevant service. This includes Trauma Risk Management (TRiM) Practitioners (individuals trained in assessing the risk of problems associated with traumatic events) and chaplains.

Personnel can then either be treated for mental health problems by their medical officer in their unit medical centre, or referred to specialist mental healthcare services.

Specialist mental health services are primarily delivered through 16 military Departments of Community Mental Health (DCMHs) located in large military centres across the UK, as well as centres overseas. UK DCMHs are staffed by psychiatrists, mental health nurses, clinical psychologists and mental health social workers.

A wide range of psychiatric and psychological treatments are available, including medication, psychological therapies, social support and a change of environment where appropriate.

For some personnel there may be a fear that presenting for help with a mental health problem may damage their opportunities to remain in the armed forces. More than 70% of those who do present to DCMHs are returned to full fitness and can continue a productive career. Of those that don’t, many are satisfied with the outcome of leaving the armed forces. Only 3 to 4% of personnel are medically discharged as a result of a mental health problem. It must be noted that to ensure a continuation of care, individuals are still able to access defence mental health services up to 6 months after discharge.

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The Naval Service OSM policy recognises the many and various ways of serving on operations, and the increasing role that its people play in support of operations. The Naval Service has not only a military and moral imperative, but also a legal duty to protect the health, safety and welfare of all of its employees, military and civilian, from the risks arising from Operational Stress. For the Naval Service, as with the other Services, the psychological welfare of its personnel is core business and a critically important aspect of the enduring obligation to its people which must be considered before, during and after operations.

Full details can be found at Br 3 Vol1 Ch 34 The management of operational stress

  • What is the Mental Health Update? It is your monthly digest of upcoming mental health awareness dates for your diary. It also contains information about the mental health topic(s) of that particular month and guides you through the signs, symptoms, support and resources linked to that topic.
  • Why do we have it? Talking openly about mental health can reduce the misconceptions and stigma. It can encourage those who are struggling to seek help and find a support network. It’s important for clinicians, the divisional team, colleagues and friends to understand the impact that mental health has on our day-day lives.
  • Who produces it? Royal Navy Mental Health Nurses from SURFLOT (East and West), SUBFLOT and UK Commando Forces.

December 23 Newsletter

 

 

If you have been suffering from low moods or low levels of mental fitness; you are highly encouraged to talk about your situation, feelings and emotions. Talk to someone in your unit that you trust and can share your thoughts with. Ideally, you are recommended to use the divisional system, however sometimes that may not be appropriate for professional or personnel reasons.  

There are people you can talk to on all establishments outside your unit, if you feel that is a better route for you. The chaplaincy, SSAFA, RN FPS, peer support worker (based in HMNB Clyde, but can engage via online video services).

As well as RN organisations you are highly recommended to talk openly with close family and friends. Peers, Divisional senior Rates, officers and oppos onboard will change over time, but having someone constant and consistent that you can talk to and who REALLY listens to you is proven to have a positive impact on our mental fitness.

If you are not comfortable with any of these options, you will find local peer support groups and online charities who are willing to talk to you. Peer support groups provide safe, confidential and non-judgmental environments that allow people to support each other through their own experiences to live their lives as best they can; no matter what their current situation is. In the HMNB Clyde/Helensburgh area, there is www.malestales.co.uk who provide 2 groups (males and female), there are many similar groups across the country.

It can sometimes be really difficult to talk about your feelings with friends or family. It’s common to feel worried about upsetting people you care about, and feel nervous about what people will think, or how it might affect your relationships.

You may feel more comfortable opening up to friends, family, veterans, other than professionals, or you may find it easier to approach a professional (such as your doctor) first. There’s no right or wrong way. But the people closest to us can often be a valuable source of support.

Whenever you feel ready, these tips might help you start the conversation:

  • Find a method of communication that feels right for you. This might be a face-to-face conversation, or you might find it easier to talk on the phone or write down how you feel in a letter.
  • Find a suitable time and place. There may not be a ‘good’ time, but it can help if you’re somewhere quiet and comfortable and are unlikely to be disturbed for a while.
  • Practice what you want to say. You could do this in your head or make some notes. Phrases such as “I’ve not been feeling like myself lately” or “I’m finding it hard to cope at the moment” might provide a starting point.
  • Offer them relevant information and examples. If you’ve found a useful description in a book or online or seen someone on television or in a film saying something that feels right to you, you could use this to help explain what you’re experiencing.
  • Be honest and open. It can sometimes feel uncomfortable sharing something so personal but explaining how your feelings are affecting your life may help others to understand.
  • Suggest things they could do to help. This might just be listening and offering emotional support – or there may be practical help you need. 
  • Don’t expect too much from one conversation. Understanding mental health problems can take time, and some people may be shocked or react badly at first. It’s important to give them some time to process what you’ve told them. But, if possible, plan to come back to the conversation with them again, to give you more opportunities to explain what you’re going through.

Submariners are encouraged to look after their own mental fitness and positive mindset whenever possible. Sleep hygiene, food hygiene, regular exercise or any activity away from work that you enjoy can help improve self-esteem and create a positive mindset, therefore maintaining or enhancing your mental fitness.

Being on deployment on a submarine despite there being more than 100 other submariners nearby can feel extremely lonely. It is important to look after your own health and build up your mental resilience. 

Writing down objectives, such as training/studying routines and plans will build this into your routine and enhance your commitment to achieving your goals. These routines will then become habitual and will form part of your day.

How can physical activity help my mental health?

There are many studies which have shown that doing physical activity can improve mental health. For example, it can help with:[1]

  • better sleep – by making you feel more tired at the end of the day
  • happier moods – physical activity releases feel-good hormones that make you feel better in yourself and give you more energy
  • managing stress, anxiety or intrusive and racing thoughts – doing something physical releases cortisol which helps us manage stress. Being physically active also gives your brain something to focus on and can be a positive coping strategy for difficult times
  • better self-esteem – being more active can make you feel better about yourself as you improve and meet your goals
  • reducing the risk of depression – studies have shown that doing regular physical activity can reduce the likelihood of experiencing a period of depression
  • connecting with people – doing group or team activities can help you meet new and like-minded people and make new friends.

But physical activity isn’t always helpful for everyone’s mental health. You may find that it helps at some times and not others, or just that it doesn’t work for you. Indeed for some people, physical activity can start to have a negative impact on their mental health, for example, if you have an eating problem or tend to overtrain.

Combat Stress have  some self-care booklets which can be used for yourself or to pass on to others. 

The Samitans have good self help resources too.

Keep track of how you are feeling and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis.

[1] Mind.org physical exercise

[2] Combatt Stress self-help

Another method of looking after ourselves is digital therapeutics. The online space for apps that provide both on and offline support is growing rapidly. Navy Fit  provide licenses for service personnel and one family member to  headspace; please contact NFF for details.

For deploying units, the SUBFLOT mental health nurse provides tablets with offline compatible apps. 

Ask your Coxswain, Medical Officer, MA or mental health rep to contact the SUBFLOT mental health nurse if you want one for your next deployment.

If you feel you have exhausted the other avenues or that your mental fitness is now affecting your everyday life and hampering your life, then you need to seek professional medical help/advice. You should make an appointment with an MO at your nearest sickbay or arrange a call back via E-consult.

Crisis

If you are in crisis now go to our Emergency Page

Emergency

Combat stress

Combat stress

Combat Stress provides a range of community, outpatient and residential mental health services to veterans with complex mental health problems. We provide services in-person, and via phone and online.

RN FPS

RN FPS

You are not alone when you are a member of the service community. Whether your spending time away from your family, re-locating to a new area or conducting a long-distance relationship, there is advice and support to help you.

The majority is provided by the Royal Navy Family and people support team, while other charities also offer important services.

Wellbeing and stress management 

Wellbeing and Stress Management Advice

MOD wellbeing and stress management portal. This site provides a lot of information and self-help guidance to support you and your family both ashore and on deployment.

Chaplaincy

Chaplaincy

The Naval Chaplaincy Service is a community of clergy and associates from a variety of denominations, dedicated to giving pastoral care and spiritual and moral leadership to the men and women of the Naval Service and their dependants.

Headfit

Headfit

HeadFIT for Life helps defence people stay mentally fit and on top of their game…

At work and at home.

NHS

NHS

NHS support page for armed forces and veterans, providing information on NHS services and all official armed forces wellbeing charities.

Icarus Charity

Icarus Charity

ICARUS is a veteran-led mental health treatment charity. We provide therapy, counselling and help for the range of difficulties and problems which often evolve from trauma, PTSD or other commonly related conditions, such as anger-management, excessive alcohol use and drug abuse. We are open to all the uniformed services, whether in the Royal Navy, Army, or the Air Force

Together all

Togetherall

Together all is a safe, online community where people support each other anonymously to improve mental health and wellbeing.

MODNET wellbeing support

MODNET wellbeing support

All content within the Institute of Naval Medicine Wellbeing and Stress Management Advice webpages is provided as a source of general information only and does not replace the medical advice of your own doctor or healthcare professional. The MOD is not liable for the contents of any external sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. Always consult a qualified healthcare professional if you have any concerns about your health.  

The Samaritans Tel: 116 123

Serving personnel

Help is out there for serving personnel:

  • your first point of call should be your chain of command, unit medical officer, welfare officer or chaplain if you are in the UK or overseas. They are there to help and offer the best advice. Contact numbers for medical out of hours support are available through your medical centre

  • in an emergency you should contact your local medical officer. If your local medical officer is unavailable and you are in England, Scotland or Wales contact your local NHS accident and emergency (A&E) unit. In Northern Ireland, Medical Reception Station Aldergrove operates 24/7 telephone manning with access to appropriate specialists

  • additionally, Combat Stress/Rethink offer a 24 hour freephone helpline if you have concerns about your mental health. The number to call is 0800 138 1619. They provide emotional support, a listening ear and signposting service

  • the MOD has contracted with TogetherAll which provides safe, anonymous support to anyone struggling with a range of common mental health issues, or who feels burdened by everyday worries and concerns. It is free for all serving personnel, veterans, and their families and is available 24/7 at TogetherAll, and via a smartphone app for iOS and Android.Members can talk to each other anonymously and share experiences, express themselves in images, and follow guided self-help courses on topics such as managing anxiety, stopping smoking, dealing with alcohol, and getting better sleep. There is also a range of clinical tests, guides and tips to improve wellbeing including articles on self-esteem, relationships and many more. Trained counsellors (called Wall Guides) are on hand at all times to moderate the service and provide support. Go to TogetherAll for more information or to join today.

Reservists

There are specific mental health services for reservists:

  • if currently mobilised, then follow the advice provided above for serving personnel
  • if previously mobilised, talk to your NHS GP or the Veterans and Reserves’ Mental Health Programme. The freephone number to call is 0800 032 6258
  • Combat Stress/Rethink offer a 24 hour freephone helpline if you have concerns about your mental health: Freephone: 0800 138 1619. They provide emotional support, a listening ear and signposting service
  • TogetherAll provides safe, anonymous support to anyone struggling with a range of common mental health issues, or who feels burdened by everyday worries and concerns. It is free for all serving personnel (including mobilised and non-mobilised reservists), veterans, and their families and is available 24/7 at TogetherAll, and via a smartphone app for iOS and Android.Members can talk to each other anonymously and share experiences, express themselves in images, and follow guided self-help courses on topics such as managing anxiety, stopping smoking, dealing with alcohol, and getting better sleep. There is also a range of clinical tests, guides and tips to improve wellbeing including articles on self-esteem, relationships and many more. Trained counsellors (called Wall Guides) are on hand at all times to moderate the service and provide support. Go to TogetherAll for more information or to join today.

If you have been suffering from low moods or low levels of mental fitness; you are highly encouraged to talk about your situation, feelings and emotions. Talk to someone in your unit that you trust and can share your thoughts with. Ideally, you are recommended to use the divisional system, however sometimes that may not be appropriate for professional or personnel reasons.  

There are people you can talk to on all establishments outside your unit, if you feel that is a better route for you. The chaplaincy, SSAFA, RN FPS, peer support worker (based in HMNB Clyde, but can engage via online video services).

As well as RN organisations you are highly recommended to talk openly with close family and friends. Peers, Divisional senior Rates, officers and oppos onboard will change over time, but having someone constant and consistent that you can talk to and who REALLY listens to you is proven to have a positive impact on our mental fitness.

If you are not comfortable with any of these options, you will find local peer support groups and online charities who are willing to talk to you. Peer support groups provide safe, confidential and non-judgmental environments that allow people to support each other through their own experiences to live their lives as best they can; no matter what their current situation is. In the HMNB Clyde/Helensburgh area, there is www.malestales.co.uk who provide 2 groups (males and female), there are many similar groups across the country.

It can sometimes be really difficult to talk about your feelings with friends or family. It’s common to feel worried about upsetting people you care about, and feel nervous about what people will think, or how it might affect your relationships.

You may feel more comfortable opening up to friends, family, veterans, other than professionals, or you may find it easier to approach a professional (such as your doctor) first. There’s no right or wrong way. But the people closest to us can often be a valuable source of support.

Whenever you feel ready, these tips might help you start the conversation:

  • Find a method of communication that feels right for you. This might be a face-to-face conversation, or you might find it easier to talk on the phone or write down how you feel in a letter.
  • Find a suitable time and place. There may not be a ‘good’ time, but it can help if you’re somewhere quiet and comfortable and are unlikely to be disturbed for a while.
  • Practice what you want to say. You could do this in your head or make some notes. Phrases such as “I’ve not been feeling like myself lately” or “I’m finding it hard to cope at the moment” might provide a starting point.
  • Offer them relevant information and examples. If you’ve found a useful description in a book or online or seen someone on television or in a film saying something that feels right to you, you could use this to help explain what you’re experiencing.
  • Be honest and open. It can sometimes feel uncomfortable sharing something so personal but explaining how your feelings are affecting your life may help others to understand.
  • Suggest things they could do to help. This might just be listening and offering emotional support – or there may be practical help you need. 
  • Don’t expect too much from one conversation. Understanding mental health problems can take time, and some people may be shocked or react badly at first. It’s important to give them some time to process what you’ve told them. But, if possible, plan to come back to the conversation with them again, to give you more opportunities to explain what you’re going through.

Submariners are encouraged to look after their own mental fitness and positive mindset whenever possible. Sleep hygiene, food hygiene, regular exercise or any activity away from work that you enjoy can help improve self-esteem and create a positive mindset, therefore maintaining or enhancing your mental fitness.

Being on deployment on a submarine despite there being more than 100 other submariners nearby can feel extremely lonely. It is important to look after your own health and build up your mental resilience. 

Writing down objectives, such as training/studying routines and plans will build this into your routine and enhance your commitment to achieving your goals. These routines will then become habitual and will form part of your day.

How can physical activity help my mental health?

There are many studies which have shown that doing physical activity can improve mental health. For example, it can help with:[1]

  • better sleep – by making you feel more tired at the end of the day
  • happier moods – physical activity releases feel-good hormones that make you feel better in yourself and give you more energy
  • managing stress, anxiety or intrusive and racing thoughts – doing something physical releases cortisol which helps us manage stress. Being physically active also gives your brain something to focus on and can be a positive coping strategy for difficult times
  • better self-esteem – being more active can make you feel better about yourself as you improve and meet your goals
  • reducing the risk of depression – studies have shown that doing regular physical activity can reduce the likelihood of experiencing a period of depression
  • connecting with people – doing group or team activities can help you meet new and like-minded people and make new friends.

But physical activity isn’t always helpful for everyone’s mental health. You may find that it helps at some times and not others, or just that it doesn’t work for you. Indeed for some people, physical activity can start to have a negative impact on their mental health, for example, if you have an eating problem or tend to overtrain.

Combat Stress have  some self-care booklets which can be used for yourself or to pass on to others. 

The Samitans have good self help resources too.

Keep track of how you are feeling and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis.

[1] Mind.org physical exercise

[2] Combatt Stress self-help

Another method of looking after ourselves is digital therapeutics. The online space for apps that provide both on and offline support is growing rapidly. Navy Fit  provide licenses for service personnel and one family member to  headspace; please contact NFF for details.

For deploying units, the SUBFLOT mental health nurse provides tablets with offline compatible apps. 

Ask your Coxswain, Medical Officer, MA or mental health rep to contact the SUBFLOT mental health nurse if you want one for your next deployment.

If you feel you have exhausted the other avenues or that your mental fitness is now affecting your everyday life and hampering your life, then you need to seek professional medical help/advice. You should make an appointment with an MO at your nearest sickbay or arrange a call back via E-consult.

Crisis

If you are in crisis now go to our Emergency Page

Emergency

Combat stress

Combat stress

Combat Stress provides a range of community, outpatient and residential mental health services to veterans with complex mental health problems. We provide services in-person, and via phone and online.

RN FPS

RN FPS

You are not alone when you are a member of the service community. Whether your spending time away from your family, re-locating to a new area or conducting a long-distance relationship, there is advice and support to help you.

The majority is provided by the Royal Navy Family and people support team, while other charities also offer important services.

Wellbeing and stress management 

Wellbeing and Stress Management Advice

MOD wellbeing and stress management portal. This site provides a lot of information and self-help guidance to support you and your family both ashore and on deployment.

Chaplaincy

Chaplaincy

The Naval Chaplaincy Service is a community of clergy and associates from a variety of denominations, dedicated to giving pastoral care and spiritual and moral leadership to the men and women of the Naval Service and their dependants.

Headfit

Headfit

HeadFIT for Life helps defence people stay mentally fit and on top of their game…

At work and at home.

NHS

NHS

NHS support page for armed forces and veterans, providing information on NHS services and all official armed forces wellbeing charities.

Icarus Charity

Icarus Charity

ICARUS is a veteran-led mental health treatment charity. We provide therapy, counselling and help for the range of difficulties and problems which often evolve from trauma, PTSD or other commonly related conditions, such as anger-management, excessive alcohol use and drug abuse. We are open to all the uniformed services, whether in the Royal Navy, Army, or the Air Force

Together all

Togetherall

Together all is a safe, online community where people support each other anonymously to improve mental health and wellbeing.

MODNET wellbeing support

MODNET wellbeing support

All content within the Institute of Naval Medicine Wellbeing and Stress Management Advice webpages is provided as a source of general information only and does not replace the medical advice of your own doctor or healthcare professional. The MOD is not liable for the contents of any external sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. Always consult a qualified healthcare professional if you have any concerns about your health.  

The Samaritans Tel: 116 123

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