Important communication about alcohol and drug use

Dear resident

Recreational drugs – including new psychoactive substances and herbal or “legal highs” – and/or excessive use of alcohol can pose a serious and immediate risk to otherwise fit and well students. And of course there is also a good body of evidence showing the longer-term physical and mental health risks of regular use. So we are writing to remind you about the help that is available to safeguard you from alcohol- and drug-related harm.

Whilst the possession or use of illegal drugs is a disciplinary offence, our primary concern will always be for your safety and wellbeing. If you genuinely seek our help because you are worried about your use of alcohol or drugs, we will approach your concerns confidentially and non-judgmentally. We will seek to provide you with the support you need. If you are willing to accept professional help, in most cases we will not pursue disciplinary action. 

Similarly, if you are concerned about a friend's use of alcohol or drugs in the hall, you can tell us in confidence, without fear that you will get your friend in trouble. Telling us your concerns about a friend's use of alcohol or drugs could be the thing that saves his or her life. Please don't stand by and do nothing. 

Most importantly, if you or a friend become unwell after taking drugs, please get medical help (call 999 for an ambulance) and inform the front-desk reception immediately. In a medical emergency our concern is always to ensure that the paramedics and doctors treating you know exactly what has happened and why, so please tell us the whole story. Your health and wellbeing always come first.

So if you are concerned about any matter relating to alcohol or drug use in hall – your own or someone else's – make an appointment to speak in confidence with the Warden in your Hall.

English law places some requirements on us that mean we must use the disciplinary procedure in certain circumstances. These are:

1.       If there is any evidence that a resident is supplying drugs to others, causing a breach of the Misuse of Drugs Act 1971.

2.       If smoking drugs such as cannabis inside the Hall is causing a breach of the Health Act 2010.

3.       If the use of drugs in the Hall causes risk to the safety of other residents, staff, or the public, in breach of the Misuse of Drugs Act 1971 or the Health & Safety at Work Act 1974.

We will also use the disciplinary procedure if we find evidence of illegal drug use in your room but neither you nor a friend has come forward seeking help. It is too late to ask for our help after we have found evidence of drug use.

Links to sites providing information on alcohol and drug use disorder are provided below, with contact details for counselling and support services. Whilst we do wish to provide direct support these hopefully provide alternative avenues if you feel unable to contact anyone in hall. Whether through Hall staff or alternative support provision, please do seek professional help and gain an understanding of the risks you face.

Yours faithfully

Andrew Howarth

Acting Head of Residential Accommodation

Adrian Clark

Warden, Connaught Hall

warden@connaught-hall.org.uk

Alice Coote-Cowling

Hall Manager, College & Connaught Halls

alice.coote-cowling@london.ac.uk

Help with alcohol use concerns 

Drinkaware

Sensible drinking tips & help with alcohol problems

www.drinkaware.co.uk

Drink Smarter

Sensible drinking tips & help with alcohol problems

www.drinksmarter.org/drinkline – 0800 7 314 314

Camden Alcohol Service

Individual and group counselling sessions and advice on alcohol related problems

www.candi.nhs.uk/services/camden-specialist-alcohol-treatment-service-csats – 020 3227 4950

Foundation 66

Individual sessions with people under 23 who have concerns about alcohol use

www.phoenix-futures.org.uk/foundation-66

Help with drug use concerns 

Vital Information Pack

Lots of information about drugs, including what first aid you should give if a friend gets unwell after using drugs

drive.google.com/file/d/0B8aHo3-r-MQLX3lTdmVKcFFOVG8/view?usp=sharing

Drugs recognition & emergency first aid

This leaflet will help you if you're worried about a friend who might be using drugs, and show you how to help them in an emergency

drive.google.com/file/d/0B8aHo3-r-MQLRkZPcVZtcmFRYzg/view?usp=sharing

Talk to Frank

The National Drugs Helpline

www.talktofrank.com – 0300 123 6600 – Text 82111

London Friend Antidote

The UK’s only LGB&T run and targeted drug and alcohol support service

londonfriend.org.uk/get-support/drugsandalcohol – 020 7833 1674

South Camden Drugs Team

Individual and group sessions to help with alcohol and drugs issues

www.candi.nhs.uk/services/south-camden-drug-service– 020 7974 2915

Sleep better

[Reposted from our Tumblr: connaughthall.tumblr.com]

Do you sometimes find it hard to get as much sleep as you’d like? Most of us do from time to time; but for some of us, not sleeping enough is a major cause of stress and dissatisfaction with life. 

Not sleeping is really bad for you. When you don’t get enough sleep, neurotoxins can build up in your brain; you can be at risk for obesity, diabetes, depression, and heart disease; you may develop false memories; and your performance at skilled tasks can be impaired as much as if you were drunk.

For all the reasons above, it’s recommended that adults should sleep between 7 and 9 hours per night.

This time of year brings special sleep challenges: for exam stress and sleeplessness can go hand-in-hand for some people. These two things are the most common welfare-type problems that residents ask for help with. So we’ve put together some tips to help you sleep better. A future post will look at exam stress and some ways to help you cope with it.

It might not be practical for you to use all of these tips all the time, but if you can incorporate some of them into your routine some of the time, you should see your sleep improve!

Use ear plugs

Whilst ear plugs aren’t 100% effective at blocking out all noise, they can help reduce the likelihood that you’ll be woken up by occasional bumps, bangs, and traffic noise during the night. These ones are very good and quite comfortable: http://www.amazon.co.uk/dp/B007YFKM8O.

Avoid caffeine in the evening

Don’t eat or drink anything containing caffeine for at least six hours before bed time. That includes things like coffee, tea, chocolate, and cola as well as energy drinks like Red Bull. If you must have an after-dinner coffee, make it a decaf.

Don’t drink alcohol close to bedtime

A nightcap might initially make you feel drowsy and help you nod off. But alcohol's sleep-inducing properties are only temporary and could actually end up having the opposite effect later on. Too much alcohol results in lighter, more fragmented sleep that'll leave you feeling less-than-refreshed in the morning.

Turn off computers and touchscreen devices at least an hour before bed...

... And it’s better if you can make that 2 or 3 hours.

Computer screens, tablets, and smartphones emit a lot of blue light. Blue light tells your brain it’s daytime and stimulates the production of hormones that prevent you from falling asleep. So if you like to read at night, read from a book or an e-reader that doesn’t have an illuminated screen.

Keep a regular sleep routine

Your internal body clock regulates your sleep-wake cycle. But it only works if you keep your bedtime and wake-up time consistent. If you keep changing the times you sleep, it’s like being permanently jet-lagged (but without the pleasure of actually travelling anywhere nice). 

Keeping a regular sleep routine also includes avoiding daytime naps if possible. It’s best if you can fit all your sleep into one period at night.

Practice mindfulness

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting feelings, thoughts, and bodily sensations. Whilst it’s not a new thing (mindfulness practices have been around for thousands of years in the Buddhist and other eastern traditions), in the last 30 years science and medicine have proven the efficacy of mindfulness in helping people deal with many difficulties, including sleeplessness, depression, anxiety, and even chronic pain problems.

Here are some tips for using mindfulness to beat insomnia:

• http://www.nosleeplessnights.com/mindfulness-exercises/

• http://www.mindful.org/5-steps-to-wind-down-and-fall-asleep/

• http://www.mindful.org/four-effective-bedtime-strategies-for-reducing-stress/

Do some exercise - outdoors if you can

If you don’t move around enough during the day, you can’t expect your body to feel tired at night. But there’s another advantage to getting yourself outside. Sunlight is important for regulating your body clock (indoor lighting isn’t bright enough to have the same effect). The best time to get some sunlight exposure is early in the day, and definitely before lunchtime.

It’s best to avoid exercise within about four hours of bedtime. That’s because exercise raises your body temperature, and it’s easier to drift off to sleep if you’re cool.

Don’t watch the clock

If you’re struggling to go to sleep, watching the minutes tick by can just make you get more stressed about not sleeping. So turn your alarm clock facing away your bed.  

If you still can’t sleep, get up

Lying in bed stressing about not sleeping definitely doesn’t help. So if you are not able to fall asleep after 20 minutes, get out of bed. Read a book under a dim light. Then try going back to bed after 20 minutes of reading. But don’t be tempted to do any work or to use your phone / tablet / computer! 

Further reading

We put together some links to more guidance about improving your sleep.

Get better sleep: 5 powerful new tips from research - Barking up the Wrong Tree - http://www.bakadesuyo.com/2015/06/get-better-sleep/

How to sleep better (pdf) - Mental Health Foundation - https://www.mentalhealth.org.uk/sites/default/files/Sleep%20better.pdf

Seven tips for falling asleep using mindfulness - Mindful Magazine - http://www.mindful.org/seven-tips-for-falling-asleep/

How to Get Some Rest When Stress Is Keeping You Up at Night - LifeHacker - http://lifehacker.com/how-to-get-some-rest-when-stress-is-keeping-you-up-at-n-1736464084

Why Insomnia Happens and What You Can Do to Get Better Sleep - LifeHacker - http://lifehacker.com/why-insomnia-happens-and-what-you-can-do-to-get-better-1746010695

Confessions of a recovering insomniac - Mindful Magazine - http://www.mindful.org/confessions-recovering-insomniac/

Cannabis use in Hall

Residents in selected areas of the Hall will receive a printed copy of this letter, but it's shared here with everyone as a timely reminder about the potential health, welfare, disciplinary, and legal consequences of using drugs in Hall.

http://www.connaught-hall.org.uk/…/Cannabis-letter-2016.02.…

The last page contains links to sites providing information on alcohol and drug use disorder, with contact details for counselling and support services. Whilst my team and I do wish to provide direct support for you, these provide alternative avenues if you feel unable to contact anyone in Hall.

http://www.connaught-hall.org.uk/documents/Cannabis-letter-2016.02.pdf

Stay happy and healthy this winter

This winter, we're running a social media campaign about #WinterWellbeing. The campaign includes stuff about physical and mental health, as well as practical tips for surviving the cold and dark winter months.


We'd love to hear your best tips for staying happy and healthy in the winter. Share them with us on Facebook, Twitter, Instagram, or Tumblr using #WinterWellbeing and tagging us @connaughthall. We'll repost / retweet our favourite tip from the Hall's official social media accounts.


Here' our collection so far on Tumblr: http://connaughthall.tumblr.com/tagged/WinterWellbeing

Update the medical & GP details held on your Hall files

I hope you have had a chance now to register with a GP (doctor) in the local area. If you have, please update the records we hold on your medical details form: call into the office behind reception during working hours, or email details of your new GP to info.connaught@london.ac.uk.

Now that you've moved in and got to know us a little, you might also feel more comfortable disclosing medical conditions to us. Again, you can do this in person or via email.

If it's easier for you, you can also just re-send us a completed, updated medical details form.

Medical details form: https://drive.google.com/open?id=0B8aHo3-r-MQLR2Z5QkhXWTlPaUE

If we hold accurate, up-to-date medical details about you, we'll be better able to help you in an emergency.

If you are unwell

As the 'flu season approaches, and coughs & colds become more common, here are some reminders about how to get help if you're unwell.


FIRST AID

If you need a first aider in Hall (or help of any kind), always ask at reception; don't rely on text messages, emails, or knocking on a first aider's door. There is always someone on duty in the Hall, 24 hours every day, and reception will be able to contact the right person for you.

First aiders in Hall: https://drive.google.com/open?id=0B8aHo3-r-MQLa1o4YWxiVUQ5d2s

URGENT HEALTHCARE

We have a poster outlining how to get urgent medical care in London using the National Health Service. The best first point of contact for health advice is NHS 111 (just call 111 from any telephone) or the NHS website: https://www.nhs.uk/symptom-checker/.

Urgent healthcare in London: https://drive.google.com/open?id=0B8aHo3-r-MQLXzZjb3pYd0ZrU2M

MENINGITIS

First-year university students are a high risk group for contracting meningitis ? a serious infectious disease. Be aware of the symptoms and signs of meningitis, and seek urgent medical help if you?re worried.

Meningitis symptoms & signs: https://drive.google.com/open?id=0B8aHo3-r-MQLT3ktcGE2RnAteWc

YES, I'M A DOCTOR

But I cannot offer medical consultations in hall to residents. This post explains why - http://connaughthall.blogspot.co.uk/2013/12/medical-problems-in-hall.html.

FAQ: How does the health service work in England?

Most healthcare in England is free of charge on the National Health Service if you’re a student planning to stay for longer than six months.

To make best use of the health service, you must be registered with a general practitioner (GP). We very strongly urge you to register with a GP within your first few weeks in London.

If you need urgent healthcare advice or treatment, check out this guidance: http://goo.gl/4JIujo.

Some colleges operate their own health service:

• UCL: University Health Centre – telephone 020 7387 6306. 
• LSE: Health Service – telephone 020 7955 7016. 

Other colleges are affiliated to 20 Gower Street Practice – telephone 020 7636 7628:

• ALL OTHERS (excluding UCL and LSE). 
• KCL: Register at 20 Gower Street or at one of the three KCL Health Centres. Contact KCL for further details

Some sources of help if you're feeling unwell, stressed, or upset

Health	NHS CHOICES & NHS DIRECT High quality information about health conditions.	www.nhs.uk
		www.nhsdirect.nhs.uk
	HELPGUIDE “Helps you to help yourself with health challenges”	www.helpguide.org
	PATIENT.CO.UK High quality information about health conditions	www.patient.co.uk/pils.asp
	MEDLINE PLUS High quality information about health conditions	www.nlm.nih.gov/medlineplus
	FPA “Talking sense about sex”	www.fpa.org.uk
		0845 122 8690
	TERRENCE HIGGINS TRUST Sexual health & HIV	www.tht.org.uk
		0808 802 1221
	MENINGITIS TRUST Students should be aware of meningitis symptoms	www.meningitis-trust.org
		0808 80 10 388
	ZAFASH 24-HR PHARMACY (24-7-365) 233-235 Old Brompton Road, London SW5 0EA	020 7373 2798
		www.zafash.com
Alcohol, drugs & smoking	DRINKAWARE Sensible drinking tips & help with alcohol problems	www.drinkaware.co.uk
	DRINK SMARTER Sensible drinking tips and help with alcohol problems	www.drinksmarter.org/drinkline
		0800 7 314 314
	CAMDEN ALCOHOL SERVICE Information & advice on alcohol related problems	http://bit.ly/XHnhCv
		020 3227 4950
	FOUNDATION 66 Individual sessions with people aged from 11-22 who have concerns about alcohol use	http://bit.ly/UspAf3
	LONDON FRIEND The UK’s only LGB&T run and targeted drug and alcohol support service	http://bit.ly/WZwFlN
	CAMDEN ALCOHOL SERVICE Information & advice on alcohol related problems	http://bit.ly/XHnhCv
	TALK TO FRANK  National Drugs Helpline	www.talktofrank.com  /  0800 77 66 00
	DRUGSLINE Support, counselling and information about drugs	www.drugsline.org
		0808 1 606 606
	SMOKEFREE NHS help to stop smoking	www.smokefree.nhs.uk
		0800 022 4 332
Mental wellbeing	SAMARITANS Talk things through with a trained volunteer on the phone, by text, or at their Central London branch (9am-9pm): 46 Marshall Street, London W1F 9BF Central London branch: www.cls.org.uk	08 457 90 90 90
		www.samaritans.org.uk
		Text: 07 725 90 90 90
		jo@samaritans.org.uk
	LONDON NIGHTLINE Student volunteers offering telephone support	020 7631 0101  / Skype: londonnightline
		www.nightline.org.uk
	THE MENTAL HEALTH FOUNDATION	www.mentalhealth.org.uk
	MIND Support for people with mental health problems	www.mind.org.uk
		0300 123 3393
	ROYAL COLLEGE OF PSYCHIATRISTS	http://bit.ly/MHVyz5   (www.rcpsych.ac.uk)
	CAMPAIGN AGAINST LIVING MISERABLY	www.thecalmzone.net
	STUDENTS AGAINST DEPRESSION	www.studentsagainstdepression.org
	CENTRE FOR ADDICTION & MENTAL HEALTH	http://bit.ly/LGM7we
Eating disorder	B-EAT	www.b-eat.co.uk
	NATIONAL EATING DISORDERS ASSN	www.nationaleatingdisorders.org