Bitesize videos

Below you will find a selection of videos that you can watch in your own time.

Each video explores a different topic and considers ways of looking after your mental health and wellbeing.

Each video has been created and developed by The Wellbeing College and is funded by the Scottish Borders’ Joint Health Improvement Team programme ‘United To Prevent Suicide’.

How Breathing Can Help

In this video we explore how breathing exercises are a good way to reduce feelings of stress as they send a message to your brain to calm down and relax. Join Hayley, as she talks through when breathing exercises might be helpful, the autonomic nervous system and how this works, followed by a series of breathing exercises for you to try and follow along to at home. We have also included some Apps you might find helpful along with some other useful resources.

If you would like to skip directly to the breathing exercises the time stamps for these are listed below.

Breathing exercise 1 – Diaphragmatic Breathing (belly breathing) - 06.57
Breathing exercise 2 – Square Breathing - 11.30
Breathing exercise 3 – Hand breathing - 16.09
Breathing exercise 4 – Extended out breath - 19.10

The resources listed in the video can be accessed using the links below. 

NHS Borders, Panic Information Booklet - http://www.nhsborders.scot.nhs.uk/media/372216/Panic.pdf

Headspace, Breathing Exercises -
https://www.headspace.com/meditation/breathing-exercises

Mind, Relaxation Tips –
https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/

Understanding sleep and some ways to improve it

In this video we explore why sleep matters to us and some small steps you can take to improve the sleep you get.

Join Kirsty as she talks through, what sleep is and why we do it, the things that can affect our sleep, followed by a series of myths and truths about sleep. We have also included a series of tips that might help you to improve your sleep.

If you would like to skip directly to the section where we explore ways of improving sleep you can start the video at: 16:52

The resources listed in the video can be accessed by clicking on the links below:

Sleep Station - https://www.sleepstation.org.uk/

The Sleep Council - https://sleepcouncil.org.uk/

The Sleep Charity - https://thesleepcharity.org.uk/

The Sleep Foundation - https://www.sleepfoundation.org/

NHS Borders – Tips for Better Sleep
http://www.nhsborders.scot.nhs.uk/media/213568/sleep.pdf

Food, mood and drink - what's the link?

This session is funded by the Scottish Borders Joint Health Improvement Team programme, 'United to Prevent Suicide'.

In this video we explore our need to consume food and drink and how these can impact on our mood. We will also explore how our mood can also lead us to making particular choices around the food and drinks we choose.

Join Jo, as she talks through the links which exist between food, drink and our mood and some helpful ways we can help our mood by eating and drinking well.

The resources listed in the video can be accessed by clicking on the links below:

NHS Borders – 6 ways to be well
https://www.nhsborders.scot.nhs.uk/media/482985/
wellbeing-guide-six-ways-to-be-well.pdf

The Eatwell Guide
https://www.foodstandards.gov.scot/consumers/healthy-eating/eatwell

NHS Borders - Small changes, big difference
http://www.nhsborders.scot.nhs.uk/small-changes-big-difference/small-changes-you-can-make/food-and-health/

NHS inform
https://www.nhsinform.scot/healthy-living/alcohol

NHS Borders Wellbeing Service
Email wellbeing@borders.scot.nhs.uk or call on 01896 824502 to make an appointment.

NHS Borders Alcohol Services
http://www.nhsborders.scot.nhs.uk/media/748076/ADP-communication_support-during-covid19_-September-2020.pdf

An introduction to coping skills

This session is funded by the Scottish Borders Joint Health Improvement Team programme, 'United to Prevent Suicide'.

In this video we explore what we mean by stress and the skills we have and can develop to cope with challenging and stressful situations.

Join Paulina as she talks through, some definitions of stress and what it is and the physiology behind our stress response and how this affects our bodies. We then talk about what we can do help ourselves to cope in these situations, exploring different skills we can develop and use to help us to feel better or manage more easily.

The resources listed in the video can be accessed by clicking on the links below:

NHS Borders Mental Health Pathway
http://www.nhsborders.scot.nhs.uk/media/663225/mentalhealthpathway_20_interactive-003-.pdf

NHS Borders – Six Ways to Be Well
http://www.nhsborders.scot.nhs.uk/media/482985/wellbeing-guide-six-ways-to-be-well.pdf

NHS Borders Wellbeing Point
www.nhsborders.scot.nhs.uk/wellbeingpoint