Get Support -> Health & Wellbeing 

Elmbridge CAN recognises that life is difficult when you are away from your home country and from friends and family, and trying to settle in a new place with the worry of ongoing problems or conflict at home. We care about your wellbeing and your health and would like to support you in any way we can. Below you will find some information about how to register with a doctor and how to get other support you or your family might need at this difficult time. There are also some self-help resources below which you may find useful.

1. Register with a local GP doctor and Dentist

All refugees and asylum seekers* are eligible for FREE NHS medical care,  free prescriptions, free NHS dental treatment , free sight tests, and eyecare provision .  

​You must register (in person) with your local NHS GP practice (find one here) as soon as possible. If you have a host, ask them how to do this or ask a member of the Elmbridge CAN team.  Once you are registered with a GP you may be offered a meeting to discuss any health issues you have.  Ideally also register with a local NHS dentist, as places are very limited and it is better to do so when you have time, than when you have toothache.

If you become ill, need medical assistance or have a mental health concern, you can call the GP doctor you are registered with or you can call 111. They will ask for your details, name and date of birth. Then they will discuss your concern and book an appointment wiht a doctor. 
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A guide to help you use your local GP service
English version 
Dari version
*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.
** to find your local GP (General Practitioner) doctor see page 88 of  this very long directory.

Additional useful resources
Translated health information for patients here:
doctorsoftheworld.org.uk

2. Practical resources for you and your family

You have been through and are going through a very difficult and life changing experience and you may feel you need some help. Maybe you are not sleeping too well, or are feeling very anxious and overwhelmed. Help is available if you or any member of your family need it, from local organisations and from your doctor.
If you are feeling overwhelmed... 
The first step with getting health support is to make an appointment with your doctor or call 111. You will then be asked some questions about how you are feeling and physical symptoms you may have. It would be helpful to have someone with you for that first appointment, this could be your host, a friend, or a member of the Elmbridge CAN team. Please ask if you would like this support. A doctor is able to prescribe medication but this can take some time. If you are still finding things difficult and it is interfering with your daily life and your family’s you can get free support from the following organisations listed below; some of them have Ukrainian speakers and occasionally other languages.
If you are feeling suicidal or need to speak to someone immediately these lines are available Hopeline (for young people or adults concerned about a young person) 9am -midnight, and Samaritans 24 hours a day, 365 days a year
Therapy options
There are some organisations which can provide lower cost therapy for refugees and displaced people.
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Based in London but zoom too, and FREE for refugees and asylum seekers
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​Effective for people who need immediate relief: traumaresponsenetwork.org
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​Based in Walton-on-Thames: 
thecounsellingpartnership.org
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Based in Kingston (for women):
kingstonwomenscentre.org.uk
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Ukrainian-speaking therapists, in person and online
If you still can't find what you're looking for, contact Vicky Lord (victoria@elmbridgecan.org.uk). Vicky is a trauma therapist who volunteers with Elmbridge CAN, and has experience with adults and children.  She is currently running wellbeing support groups at our weekly hubs (please ask at your local hub if you are interested).  


Search for a specific counsellor/therapist for adults or children, or a specific language
​If you are able to fund your own therapy or you self-refer and ask directly if they do refugee concessions. All qualified therapists should be in this Counselling Directory 
Still not sure about therapy? Watch this short video Absolutely Not - thoughts about therapy
Worried how to talk about trauma?
Understanding trauma, so you can deal with trauma
​NOTE:  If you find it difficult to look at these documents due to your own Trauma experiences, please ask one of our volunteers to guide you to get the support you need.
Reactions to Trauma
Everyone responds to trauma in different ways. If you are worried about someone, these are really good documents to give them and to help start a conversation about how they are coping: 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
Understanding Post-Traumatic Stress Disorder (PTSD)
Most people, even those who have experienced trauma through war and forcible displacement, will not develop PTSD. Some will have mild physical symptoms, like tension or headaches, or psychological symptoms such as nightmares or dreams, constant bad thoughts or high levels of anxiety. Most people will recover from these symptoms over time without needing professional help. However, those who suffer greatly with ongoing stress and trauma can develop PTSD and it is an illness. This guide might help you to understand if you or a family member needs help to get better: Understanding Post-Traumatic Stress Disorder. 
YouTube Video -Coping with scary and distressing memories | UK Trauma Council
Practical ideas what to do to feel better - UK Trauma Council 


​Things to do in Elmbridge to stay strong and healthy

​​Notice - are you doing these 5 things every day?  They will really help you to stay mentally and physically strong:
1. Something physically active, eg. walking or a local class, or join a gym with refugee discount
2. Connecting with someone eg.  coming to one of our weekly hub meet-ups
3. Learning something eg. how to regulate your stress response through breathing, visiting free  art or museums   
4. Being present - sometimes we're too much 'in our heads',  eg. feel the water washing the dishes, draw, take photos, listen to the sounds round you, listen 100% to whoever you speak to.  
5. Giving - your time, a smile, anything!

Links in multiple languages including  Afghan Pashtu/Dari and Ukrainian  and multiple religious outlooks on this including Islam   (Resources from ThriveLDN)
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Here are some classes you can try that are free or offer special rates for refugees and asylum seekers
See also Ourparks and Parkrun for free fitness classes and events. 
Local yoga, pilates and fitness classes can be found on our Events-what's on page (along with other events that we sometimes run with great Middle-Eastern or Ukrainian food).
You can also join a local gym that has special rates for refugees: Xcel Leisure Centre (email  stuarturquhart@pfpleisure.org, if you have proof that you are under the care of a local authority you may be able to get a discount).

Meditations and relaxation resources in multiple languages

Breathing and relaxation exercises in English, Arabic, Dari and other languages from the offtherecord charity


Breathing techniques to regulate your stress response: 'Your breath is your best friend'

Try these youtube breathing videos by our resident yoga teacher Florendia Buckingham: florendiayoga.com
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More breathing techniques and coping strategies here (thanks to Avon and Wiltshire Mental Health Partnership NHS Trust)  

Sport, art, drama and other activities for children can be found on our Children page
Elmbridge CAN weekly meetups to meet our volunteers or other newcomers, over coffee and sometimes activities. 

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