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Health and wellbeing

We recognise that building a life in a new country can be challenging. On this page you can find practical information, such as how to register with your local doctor, as well as other support which you or your family members might need. There are also some self-help resources which you may find useful.

Snacks

Doctors

Contact your doctor (GP) in the first instance for all medical issues. They will decide if you need to see a specialist and refer you for an appointment. 

 

In the UK you must register with your local NHS GP (National Health Service General Practitioner) practice as soon as possible. Do not wait until you are ill. Find your nearest doctor.

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If you are new to using the NHS (free National Health Service), start with this short guide: English version, Dari version 

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*If you are an asylum seeker, with an active application or appeal, you are eligible and will need an HC2 card to access free care. This guide will help you understand our NHS services and entitlements for migrants.

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Dentist

Dental health is important too. There is a shortage of free NHS dentists, so you should get on the waiting list for your local NHS dentist as soon as you can.

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Pharmacy

In some cases, a pharmacist can help you.  If you have common infections such as a sore throat, earache or infected insect bite, you can go to your local pharmacy and speak to the pharmacist for advice and medication. Alternatively you can call 111, which is a NHS service which will direct you to the best place to get help for your symptoms.

Check here to see if your pharmacist can help.

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Mental health

​Problems sleeping, poor memory, lack of focus, anger, helplessness, low energy and flashbacks are some normal reactions to trauma. Know that you are not alone if you experience these. Contact your doctor for help.  The first thing to do is make an appointment to see your GP.

 

If you are feeling overwhelmed or suicidal or need to speak to someone immediately, there are people who  can help. See below organisations offering 24/7 help, including some specifically for young people.​

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  • Get help now 

  • Childline 24-hour confidential support up to age 19

  • PAPYRUS (9am-midnight) for young people under the age of 35 who are experiencing thoughts of suicide​​

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Help yourself

Understanding trauma can really help - everyone responds in different ways.

Here are some publications which may help:
Reactions to Trauma and How Trauma Can Affect You. 

Here are the same documents translated into Ukrainian and Russian:
- Реакція на травматичний досвід
- Як на вас може впливати травматичний досвід
- Реакции на травму
- Как на вас может влиять травматический опыт .

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Learn some practical tools to help feel better:

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Learn how to stop PTSD Nightmares with Dr Justin Havens
https://www.youtube.com/watch?v=lv38dzpcxfA 

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Also available in Arabic:
تعلمْ كيفيةَ إيقافِ كوابيسِ اضطرابِ ما بعدَ الصدمةِ مع د.جاستن هيفينز

and Ukrainian:
Дізнайтеся, як зупинити кошмари посттравматичного стресового розладу здоктором Джастіном Хейвенсом

YouTube Video -Coping with scary and distressing memories | UK Trauma Council

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Resources for young people and adults

The UK Trauma Council has lots of useful information in different languages which may help. You can also watch their video.

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Trauma from war and conflict: what’s difficult and what helps? This is a useful document, written by and for young people, which explains the symptoms experienced after war and trauma and also what may help.

Practical tools for young people
Here’s a list of free apps especially for young people which may be of use: https://www.good-thinking.uk/free-apps-for/apps-young-people.

Find out more about free activities locally - visit our What’s on page for some ideas.

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Therapy options

In the UK it's generally accepted that most people can benefit from professional therapy at some point in their life.

 

Here are some useful links and services. Some are free or offer a discount for displaced people. 

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  • Refer yourself  to free NHS Talking Therapy - CBT online, counsellors 1-2-1 face to face or zoom usually 6-8 sessions.

  • Waterloo Community Counselling  - based in London but also on Zoom and FREE for refugees and asylum seekers. 

  • Trauma Response Network - if you feel ready to address some past trauma, they offer EMDR therapy which can be very effective. Therapy is only offered in English with up to eight sessions online.

  • The Counselling Partnership - is an independent local community charity, based in Walton.

  • The Kingston Women’s Centre - offers women-only counselling.

  • Ask Hanna offers counselling and wellbeing support in Ukrainian.  Surrey County Council has provided a FREE membership for Ukrainians.​ Please email contact@elmbridgecan.org.uk for details.

  • It’s Complicated - offers Ukrainian speaking therapists and counselling, in person and online.

 

You can also find a private therapist. All qualified therapists should be in this Counselling Directory.

Here’s a full list of support services on offer in the county of Surrey.

Still not sure about therapy? This short video may help: Absolutely Not - and other thoughts you might have about mental health support.

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