Your health and wellbeing – COVID-19

Demands at work are going to increase and we will most likely be working differently under pressure. In order to look after others, your own self care needs to be top priority.

• • Take care of your basic needs. The saying ‘You can’t pour from an empty cup’ is important now. You won’t be able to look after others, if you don’t look after yourself.
  • Rest and respite from the work environment
  • Sufficient, healthy food & hydration
  • Keeping active
  • Stay connected to loved ones, even if that’s virtually.

Take a break. The current situation is most likely to be a marathon, rather than a sprint so pace yourself. Everyone benefits if you take a break.

If you are Hungry, Angry, Late or Tired, you are less productive and it is difficult to make decisions effectively. Think HALT and take a break.

• • • • Go to the toilet,
      • get some fresh air,
      • Walk to the end of the room and back.

Check on each other. Even more than usual. Ask twice and know where to signpost people to if they are feeling overwhelmed (there’s a list of specific support).

Breathe. Take a moment.

Don’t be afraid to seek help. If your stress worsens and you feel overwhelmed, you are not to blame. Everyone experiences stress and copes with it differently. This may manifest in how you are feeling both mentally and physically. Seeking help is often the first step towards feeling better and there is a list at the bottom of this guide of places that will help.

Some of us will need to isolate at some point, and some for longer than others and this is a normal, necessary part of life at the moment. It can make looking after ourselves feel more difficult so here’s some top tips to help during this period. Some of this can be planned for in advance so it’s easier when the time comes. (If you’re working from home, there is a separate section on this)

Keep a routine. Plan how you will spend your time – it might help to write this down on paper and put it on the wall. Reflect on how much of your ordinary routine you want to follow and how you can use this as an opportunity to change some habits for example going to bed earlier, cooking from scratch and exercising.

Set household rules. If you are isolating with others, consider a household routine which gives everyone a say. This is even more important if you have children at home with you. Respect that everyone is different and need privacy. For example, some people will want to talk about everything, others won’t.

Stay connected. Keep in touch digitally with friends, family, colleagues – video chat, whatsapp groups, online messaging. It could be an opportunity to do things differently (watch a film at the same time) or get back in touch with people you have been meaning to.

Please register for myConnect. The phone app will give you all our COVID information at your fingertips at work, at home or on the bus! To download the app, go to Google Play or the Apple App Store and search SWBH myConnect.

Get some sunlight and fresh air. Spending time in green spaces can benefit us physically and mentally. This could be as little as sticking a jumper on and opening the windows or eating lunch in the garden if you have access.

Try to keep active. Build physical activity into your daily routine if possible. This doesn’t require a treadmill; instead focus on basic activities such as cleaning the house, walking up and down the stairs, joining an online fitness/workout class. There are also a huge collection of home workouts and seated exercises that you can do. At the minimum, make sure you get up every 30-40 minutes.

Find ways to spend your time. There are lots of different ways to keep busy during the day. You could focus on admin/clear out tasks around the house or more creative things such as puzzles, books, films, crafts, podcasts, writing and yoga. We will be keeping a list of ideas here and will update as much as possible including child specific activities and social media hashtags to explore.

In the face of uncertainty, it’s natural to feel increased feelings of anxiety or worry, feelings that can be worsened by the constant stream of news and information.

Top tips to help you and those around you consume media more mindfully and protect your mental wellbeing.

1. Stay up to date using trusted information. The best places to follow for up to date official information are:
   • The UK coronavirus (COVID-19) page will keep you in touch with how the Government is responding
   • The NHS coronavirus (COVID-19) page includes a wide range of health-related information
   • If you are planning to travel abroad check the Foreign and Commonwealth Office travel advice page
   • Follow Public Health England or The Department of Health and Social Care on Twitter for regular updates

   There will also be daily TV briefings from the government and senior experts which you can access on the standard news outlets.

   If you see or need further information, make sure you check that the source is trusted and reliable.

   Finally, if you’re sharing other information on social media or with friends/family, think about the impact it may have on others. If in doubt, follow the three rules –

   1. is it true (e.g. do you know the reputable source)
   2. is it kind
   3. is it useful?
2. Consider limiting your intake. The media can be all-consuming and many of us may find ourselves constantly refreshing, reading and re-reading content. This can increase the focus and anxiety around the virus and uncertainty. Follow these top tips to limit your intake:
   • Don’t be afraid to mute or unfollow people that are posting unhelpful information or that you find worrying or that will increase your anxiety
   • Turn off notifications for media outlets and engage on a more planned basis
   • If you feel you’re becoming consumed, try and practice some mindfulness. The app Headspace is a good place to start
3. Fill your news feeds with positive news. Useful social media pages to visit include:
   • Good News Movement (Instagram, facebook)
   • The Happy News (Instagram, facebook, twitter)
   • Action for happiness (facebook, instagram, twitter)
   • Headspace (twitter, instagram, facebook)
   • Happiful Magazine (Instagram, facebook, twitter)

As the World Health Organisation have recognised, the kindness and compassion being shown by many in this crisis is fantastic.

It is likely that there will be a new normal for a while and so there are things that we can do or adopt across our work and home life boundaries to support this.

• Plan Ahead. Life may get a bit chaotic at times so it’s good to have a plan. Is there someone else that can help with childcare (assuming all parties are symptom free and not high risk)? How are you going to work best from home? Do you have a way to get food/supplies delivered if you are in isolation? Spending a reasonable amount of plan planning for yourself and your loved ones is sensible. Focus on what you can control, rather than what you can’t.
• Consider your finances where necessary. Advice from Money Saving Expert is updated regularly and pulls together different options that may be available for support:
  https://www.moneysavingexpert.com/news/2020/03/uk-coronavirus-help-and-your-rights/
• Avoid unhelpful coping strategies. Stress can sometimes lead us to our more unhelpful coping strategies such as increased alcohol consumption, substance misuse, smoking and unhelpful eating habits. If you know that this is an area of risk for you, start thinking now about what you can do to minimise the risk and what support you need in place.
• Breathe. Whatever the situation you find yourself in, it’s always a great time to start or develop your mindfulness practice. There are some great apps, YouTube videos and internet tutorials that can get you started. Even two minutes a day could make a big difference to your outlook and resilience.
• FACE COVID – is a set of practical steps for responding effectively to the Corona crisis, using the principles of acceptance and commitment therapy (ACT). This video takes you through the steps in detail.
• Be aware of the support available. Companies small and large, across the UK are coming to help those who are impacted by the current situation.

We are typically a caring bunch of people in the NHS and you will be working flat out to look after others at the moment (or look after those who are looking after others). But if you find yourself wanting to do more, here are some things you could consider:

• Offer out support locally. There are lots of ways that you can offer support in your local area such as contacting your local foodbank or posting postcards in neighbours’ doors.
• Shop Small Demand is all over the place at the moment, depending on what you’re looking for. Small businesses are going to be suffering and anything that you can do to shop small will be gratefully received. Look out for those offering their services in different ways (e.g. pub takeaways).
• Shop Differently. Whilst there is also increased demand in big supermarkets, if you can afford to financially, there are other options which leave the short supply for those that really need it. This could include subscription services for household goods (click here) or again, shopping small at local farm shops, refill shops, etc.

There is a truckload of formal support available to staff that need it around your wellbeing. If you think we’re missing something, please let us know and we can update the list.

• Online Psychological support. You can access a comprehensive list of psychological support online:
• Sleepio. Sleepio are currently offering their app for free use to all, for those finding sleep difficulties.
  1. Please visit http://sleepio.com/redeem/code/NHSSleepio2020 and after entering all required fields with your info, you’ll click on “Continue” to redeem the code “NHSSleepio2020” for a Sleepio account with a year of access.
  2. Once you have that Sleepio account with access set up, you’ll be prompted to take the 8-page in-depth sleep test followed by your first session with the Prof.
  3. If you decide to wait until taking the sleep test and first session, you can continue using Sleepio on the website by logging in at http://sleepio.com/login or you can also log into the iPhone app for easy use on the go.
• Headspace. Headspace has launching a limited collection of meditation, sleep and movement exercises. You can also access their free 6 week trial period:
  https://www.headspace.com/covid-19
• Samaritans. Whatever you’re going through, a Samaritan will face it with you. They’re there 24 hours a day, 365 days a year. Call 116 123 for free or go to their website to find other ways of getting in touch visit https://www.samaritans.org/.
• Mind & coronavirus. Mind have published in depth advice and guidance about keeping you well mentally during this period – you can find the advice:
  https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/

Please register for myConnect. The phone app will give you all our COVID information at your fingertips at work or at home! To download the app, go to Google Play or the Apple App Store and search SWBH myConnect.

Diverting your extension office phone to a mobile number:

• To divert dial #9 9 followed by the mobile number.
• To cancel dial ##9.

Counselling- a free confidential service if you are worried or anxious. Accredited Counsellors are available to support you.

Please ring Occupational Health on extension 3306 and ask for an appointment. You do not need to leave your name if you do not wish to but you will need to leave a phone number.

Video link counselling is available

A counsellor will contact you by telephone.

A support network offering:
Face to face, telephone counselling and video link counselling.
Open 24/7 Telephone 0800 783 2808

Available to re energise –located Sandwell AMU and City AMU

• Payplan debt advice – Telephone 0800 716 239, quoting Birmingham Hospitals
• Money Advice Service – 0800 138 7777
• National Debt Line – 0808 808 4000
• Bereavement Support:
  • Wolverhampton – 01902 420055
  • Dudley – 01384 262 878
  • Sandwell and Walsall – 0121 558 1798

The Library has a collection of books recommended by the reading agency and is supported by Mind and other mental health organisations that help you understand and manage your help and well-being using self-help reading.