3 quick coping strategies
If you find that you are struggling to cope, you are not alone. It can be difficult to know how to look after your emotional wellbeing and mental health. Especially when you also have liver disease. Different things will work for different people, so if something doesn’t work for you that’s okay – try something else instead. Here are some simple things you could try at home, whenever you feel ready.
1 Be kind to yourself
If you feel down, and everything seems difficult, try to do something you enjoy. Even if you don’t feel like it right now. This could be whatever normally makes you happy, maybe listening to music, going for a walk, or watching a favourite TV program. It doesn’t need to be a big thing, just something that is positive for you.
2 Set aside “worry time”
If you are worrying a lot it can help to set aside 15 minutes of dedicated worry time each day. Pick a time, not too close to when you will go to bed, when you can think through all the things that have been worrying you. Try to make the rest of the day a worry-free zone. When worries come up at other times, write them down and come back to them at worry time. You can find more information about worry time in this video and in this blog.
3 Ask: “What would I tell a friend”
It can help to imagine that a good friend is going through the same problems as you. Think about what advice and support you would give them. It can be much easier to be kind to others than to ourselves.
How the British liver trust can help
We’re here for you, from information and advice to simply having someone to listen. Speaking to one of our liver nurses and getting to know people in a similar situation can be reassuring and can really help too.
Helpline 0800 652 7330
The British Liver Trust helpline is a confidential service staffed by qualified liver nurses. Our nurses are here to help between 9am and 3pm Monday, and 9am and 4pm Tuesday to Friday (excluding bank holidays).
You can also email the helpline anytime: helpline@britishlivertrust.org.uk Emails will be answered in helpline hours.
Support groups
Many patients, families and carers affected by a liver condition find it helpful to speak to others and share experiences. The British Liver Trust run a range of of support groups for different types of liver disease. Our groups meet online and are a great way to connect with others who share similar experiences.
Online support Community
Our online forum is another way to connect with other people who share your experiences, ask questions and discuss anything about living with liver disease.
Finding help
NHS services
Your GP will have lots of experience with mental health issues and can refer you if you need support. They should know which services are available in your area and be able to tell you about waiting list times. If you have to wait for a service to be available, ask your GP to recommend ways you can help yourself feel better now. For example, free NHS resources or charities with information or support. There are also some useful links at the bottom of this page.
Some information on NHS services can also be found online. Services work a bit differently in the 4 nations of the UK.
UK wide
NHS Every Mind Matters Offers wellbeing advice and information about mental health.
Hub of hope Lets you search for local NHS, charity and private mental health services.
England
Improving access to psychological therapies (IAPT)
The IAPT service provides counselling and other talking therapies. If you are registered with a GP in England you can refer yourself to this service but if possible, talk to your GP first. The waiting list for IAPT can be long in some areas and your GP will be able to help you decide if this is the best option for you.
Northern Ireland
nidirect mental health services
Information on how to get help with your mental health in Northern Ireland. This is usually through your GP.
Scotland
Information on support available in Scotland, mostly accessed via the NHS 111 phone number.
Wales
NHS 111 Wales Mental Health and Wellbeing
Lots of information and links to services for people living in Wales.
Online courses to help with a number of different mental health problems. These are available for free to people aged over 16 who live in Wales and are registered with a GP.
Chrissie’s story
“This experience was starting to take its toll on me. … I decided to seek out a CBT Therapist. Over time she helped me confront my fears, and the mindset I was stuck in, mainly: ‘What was the point of life anymore?’”
“During one session, while I was relaying again, all the things I couldn’t do, she took the brave decision to challenge me. She told me to stop thinking about all the things I couldn’t do and focus on what I could do. This shook me a little, but it was exactly what I needed.”
Libraries
The Reading Well website has lists of books to help with all kinds of mental health problems, including some for people with long term health issues.
The books are available in all library services in England and Wales. Some books are available as E-books or audiobooks.
You can find your local library service online to get information on how to join the library and borrow books electronically.
Workplace help
Some employers offer staff an employee assistance program (EAP). These are usually phone lines or websites that can give confidential advice. Some also offer counselling.
Employee assistance programs are usually run by separate companies and will not share what you tell them with your employer or the people you work with.
Other information and helplines
Mind infoline: 0300 123 3393
Lots of information online, and through a phone line available from 9am to 6pm on weekdays. Mind also have an online support group and more help is available from local Mind partnerships.
Anxiety UK helpline: 03444 775 774
Support, advice and information for all anxiety related conditions. National helpline open 9.30am to 5.30pm on weekdays (except bank holidays).
Samaritans helpline: 116 123
24/7 support for whatever you are going through, big or small, by phone, email, letter and a self-help app.
Breathing space (Scotland only) helpline: 0800 83 85 87
Help for people in Scotland who are feeling worried or down. Available 24 hours at weekends and from 6pm to 2am on Weekdays.
Calm helpline 0800 58 58 58
Helpline and webchat available from 5pm to midnight, 365 days a year. For people who are feeling down or have hit a wall for any reason and need to talk.
Shout text helpline 85258
Text support 24/7 for a range of issues including depression, anxiety, suicidal thoughts and living with chronic pain.
Marie Curie
Information and support for people coping with grief.
AtaLoss
Website offering information and signposting to support for people who have been bereaved
British Red Cross Wellbeing support
Information, activities and wellbeing packs for a range of mental health issues including anxiety and loneliness
The Wren Project
Listening support for people living with autoimmune disease