Health and Wellbeing News

A New Year gives everyone the chance to set new goals for the year ahead, but even after January you can still decide to try something new. Over the last 2 years we’ve had to learn to live differently, accepting change and how quickly this can happen as well as understanding others choices.

So many people find it difficult to see themselves or things differently, not willing to step out of their comfort zone by doing things that they don’t feel comfortable with doing.

• When in your comfort zone, your brain doesn’t want anything to change. Your needs are met, you can have zero stress, and your brain recognises that the body is surviving. It’s a recipe for steady performance.
• Your brain especially doesn’t like change. It requires so much energy for day-to-day activity that it doesn’t want to give extra resources to the attention required to do new things.
• Getting out of your comfort zone from time to time creates just enough good stress to ramp up your focus, creativity, pace, and drive, and it helps you respond to life stress when unexpected things happen.

Change can be an uphill battle as it is, and depending on what the scenario is, your brain might not do you any favours. There are ways to help your brain adapt to change a little more easily, but first, there are a few things to understand about your brain.

• Your brain is busy. It hogs a ton of your energy resources to do what it needs to do every day, especially when you’re sleeping.

• Your brain is lazy. Because it needs so much energy and there’s so much going on up there, it doesn’t want to do extra things. It doesn’t know the difference between a good new habit and a bad new habit, so it tries to get you to do what you’ve always done, by staying inside your comfort zone.

• Your brain wants to keep you safe. Your own survival and the survival of the species depends on avoiding danger. Humans are built to live in a world where we have everyday threats to survival, like hungry cheetahs. Sometimes your brain fires up the fear response when it’s more like, you’re a few minutes late for meeting and most likely not going to die because of it. Your brain doesn’t always respond with the proper intensity.

Because of these tendencies, your brain craves routine. But doing the same song and dance every day of your life doesn’t lead to growth and maximum performance.

Getting out of your comfort zone from time to time alters your brain’s tolerance to change, for the better. Shaking things up every now and again shows your brain that there’s nothing to fear — you’ll be fine on the other side of a little stress, and it’s worth it.

Push yourself in unfamiliar places, to do things that you wouldn’t normally do.

When thinking about stepping out of you comfort zone, You might think of things like

• Social events
• Exercise classes
• Learning something new

Ways to do this this and what you might consider

• Applying for free trails – Try before you pay as the say, it’s good to push yourself to try new things but not so good when you end up not enjoying it and you have already committed to it
• Learn something new – Is there something you wish you had done at school, maybe a different language, subject that you could have done better in. Look at further education options
• Meeting new people – Use social media and find out what kind of groups are there in your local area, this can also be good for meeting new people.

As the end looks to be insight why not focus and decide to do things differently than you were doing them before, it might end up being the best thing you’ve done.

Care first are running the webinar, ‘Try something different and step out of your comfort zone’, If you would like to view the Webinar this is being delivered live on Tuesday 25th January at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/2834540297245645325

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

How can Care first help?

If you feel you may need some emotional or practical support, you can contact Care first on the Freephone number. Care first is a leading provider of confidential, professional counselling, information and advice services. Whilst our BACP accredited Counsellors are available 24/7 to provide support with emotional issues, our expertly trained Information Specialists are available 8am-8pm Monday-Friday to provide advice on any practical issues that may be causing you a stress or worry and help you feel more in control of a situation.

All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

You Are Not Alone – Support For Managers Your employer has made an investment in staff wellbeing. Care first provides a confidential service for information, advice and counselling which is available to staff free of charge. As a Manager you may be responsible for compliance with Health & Safety legislation and your ‘duty of care’. Knowing how to make the most of Care first services will help you to help your people.

Services

All staff have access to the following services:

 Freephone advice, information and counselling service
 24 hours a day, 365 days of the year
 Care first Lifestyle site

Managers have access to additional help:
 Support and information service for Managers
 Management consultancy
 Management referral to initiate counselling for an employee

The level of support a Manager is able to give will depend on the nature of the problem and the time available. Help from Care first may also be appropriate.

There are a number of options:

Self-Referral
Encourage the individual to contact Care first on the dedicated Freephone helpline number – a confidential service which is available 24 hours a day. The person who answers will be a Counsellor and the employee only needs to identify the organisation they work for. The caller can maintain contact with one Care first telephone counsellor at a mutually agreed time over a period of weeks or they can be referred for structured telephone or face-to-face counselling if appropriate.

Management Support
If the problem is unfamiliar or complex – or if the employee is denying the problem and resisting the opportunity to seek help – you may find it useful to talk to Care first yourself. We can discuss the wider implications and likely effects, and explore options for appropriate management of the employee. However, in view of confidentiality, we will not confirm or deny whether an employee has called Care first.

Informal Management Referral

If the situation is unusually sensitive or the employee is extremely distressed, with the consent of the employee, you can make an Informal Management Referral. You will be asked to hand the phone over to the employee who is seeking support, so you will need to be with the employee in person and in a position to do this. You can then leave the area to allow the individual to have their initial call with Care first. Any further support agreed will not be disclosed to the Manager.

Management Consultancy

Care first provides professional management consultancy to deal effectively with a wide range of people problems. If you want to discuss your approach to sickness absence, bullying or harassment, grievances, disciplinary action or any other difficulties you are having with your staff, just call the freephone number for informed advice.

Noticing problems

Both workplace and personal problems can affect the performance of an employee at work. For some, the combination of workplace difficulties with personal concerns can lead to a deterioration of performance at work. Change can be a major source of pressure: even changes that are positive, such as responses to innovation and improvements in efficiency, can provoke negative reactions among employees.

For some individuals it will not be possible to contain their anxiety and work effectively.

As a Manager, you may be the first to identify those who are not coping well. Indicators that somebody may not be coping include:

• Poor workplace relations
• Poor time-keeping
• Becoming withdrawn
• increased errors or accidents
• Tensions and conflict in workplace
• Reduced work output
• Loss of motivation and commitment
• Deterioration in personal standards
• Increased sickness absence
• Emotional outbursts

More information and Management support is available by accessing the Manager’s Area on the Care first Lifestyle site.
https://carefirst-lifestyle.co.uk/extranet/managers-area
*Your log-in details will be unique to your organisation and available from you HR department.

MHFA (Mental health First Aider) Support Service

Care first supports the MHFA’s from your customer organisation by making available, the use of the help line to offer immediate support should you have a difficult conversation with someone which has impacted you. A call to Care first is not supervision. It is a one off support call to help you within your role as an MHFA.

More information and MHFA support is available by accessing the below link on the Care first Lifestyle site.

https://carefirst-lifestyle.co.uk/extranet/health/mental-health/mental-health-first-aid
*Your log-in details will be unique to your organisation and available from you HR department.

If you would like to view the Webinar on ‘Care first Management and MHFA (Mental Health First Aider) Support Service’ this is being delivered live on Friday 21st January 2022 at 12pm, please use the below link to register for this session –

https://register.gotowebinar.com/register/5818926016662216205

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

Gas and electricity prices are soaring across the UK, placing pressure on the general public as energy bills have risen as high as 12%. The UK has been hit relatively hard because it is one of Europe’s biggest users of natural gas – 85% of homes use gas central heating, and it also generates a third of the country’s electricity. Consumers are usually encouraged to compare the market to save money on their bills, however cheaper alternatives are scarce due to the demand on suppliers.

This article has been written to help advise on the best ways to save money on your gas and electricity bills, as well as what you can do to improve the energy efficiency of your home.

Simple things you can do to spend less money on gas and electricity

 Switch supplier or tariff – You might be able to save money if you switch supplier or tariff. If you look on a price comparison website, you won’t find as many tariffs as usual – this is because many energy companies are struggling. If you don’t find a better tariff than the one you’re already on, it’s probably better to wait until deals are available again.
 If your energy supplier goes bust – Don’t switch tariff or supplier until your account is moved to the new supplier. You might find it harder to get any money you’re owed if you switch before this happens.
 If you’re on a fixed tariff – The cost of your energy stays the same each month. It’s usually best to switch supplier or tariff near the end of your contract.

Clauses to watch out for:

If you don’t do anything before your contract ends, your supplier will probably move you to their ‘standard’ tariff. This will usually be more expensive. Your contract normally lasts for a year – check your bills if you’re not sure when your tariff ends. If your contract is ending soon or you want more advice about switching, check how to switch supplier. If you’re on a standard tariff- The cost of your energy can go up or down. You might have chosen a standard tariff or your supplier might have put you on it after your fixed tariff ended.

Standard contracts are often more expensive than fixed tariffs, so it’s worth checking whether you could get a better deal by switching supplier. You can switch to a different contract at any time without being charged a fee.

Make your home more energy efficient

You might be able to save money by making your home more energy efficient. For example, you might be able to make some home improvements or change the way you use your appliances.
 Use your tumble dryer less, if you have one – try to dry your clothes outside or by an open window instead.
 Run your washing machine at 30 degrees and make sure you wash a full load when you can.
 Use LED or other energy-efficient light bulbs.
Turn off plug sockets at the wall if you’re not using them.
 Close your curtains in the evening to keep in heat when it’s cold.
 Make sure your fridge is set between 3 and 5 degrees and defrost your freezer regularly.
 Get a smart meter or energy monitor.
 Use more energy efficient appliances.

A smart meter can help you understand what you’re spending on gas or electricity. This could help you work out how to spend less. Most people can get a smart meter for free. If you don’t want a smart meter, you can buy an energy monitor instead. This tells you how much energy you’re using.

Check if you are eligible for any benefits and grants to help you pay your bills

You might be eligible for certain grants and benefits if you:

 Have reached state pension age – check your State Pension age on GOV.UK.
 Have a disability.
 Have no income or a low income.
 Have missed payments to your energy supplier.

Useful sources

Here is a list of useful sources and websites that contain advice and further information to help you save on your gas and energy bills.
https://energysavingtrust.org.uk/
Save money on your gas and electricity – Citizens Advice
Make sure your home is energy efficient – Citizens Advice

How Care first can help

If you would like advice on how to save on your gas and electricity bills, our Telephone Information Specialists can help. Our expert advisors, trained by Citizen’s advice, are available Monday to Friday 8am to 8pm by calling our Freephone line.

More information

If you would like to hear more about this topic, please join our live Webinar on ‘Tips on how to reduce energy price increases’ on Thursday 20th January at 12:00pm-12:30pm. To register, please use the following link –

https://attendee.gotowebinar.com/register/2057783710556856079

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

Focusing on sleeping well can bring many positive benefits to our overall wellbeing. Good quality sleep is critical to both our physical and mental health and the effective functioning of our immune system. It also aids our emotional wellness and can have positive impacts on stress, depression, and anxiety.

You may have suffered from Insomnia before or had sleeping problems long-term, or perhaps you are experiencing difficulty with sleeping for the first time. The Sleep Foundation advises that the challenges which may cause an adverse effect to our sleep include:

• Disruption to our daily life and usual routines
• Anxiety and worry
• Depression and Isolation
• Family and Work stress
• Excess screen time
• Stress-related fatigue

Understanding sleep:

Sleep expert Dr Lindsay Browning explains that sleep is controlled by our circadian rhythm, which is our internal 24 hour clock. This helps us be alert during the day and sleepy at night. It is usually regulated by daily cues such as exposure to daylight, when we eat our meals, when we exercise and other things. When we stay indoors for a long period of time, we lose many of these cues. For example, if we do not go outside to get daylight, we risk making our circadian rhythm less robust. Also, if we are not as physically active during the day and eating our meals at different times, our circadian rhythm may not know the difference between day and night as clearly. In addition, when we experience depression, this can be associated with insomnia (not sleeping well) or hypersomnia (sleeping too much).

Good ways to wind down and relax before bed

• Reading – Reading can be a very relaxing activity. Reading for an hour before you go to sleep can help your mind to relax and clear of all the days’ worries which allows you to rest better when you finally get around to going to sleep. Try to find yourself a nice book that you can read and wind down with and give it a go to see how you get on.
• Lights – Try to dim or reduce the amount of lighting in your home prior to bedtime. It will help you adjust to the darkness and better prepare your body for bed time. Going from a bright environment to a dark and trying to sleep can often be a main cause for people struggling to get to sleep.
• No screens before bed – We all know this, but putting it into action is often easier said than done. If you find that you do struggle to get to sleep then try not using your phone or watching a screen for an hour before bed. Wind down with a book as previously mentioned instead. Screens are very powerful as they need to be bright enough for us to see in sunlight so speaking of dimming the lights before bed, phones/screens are the opposite which will keep you awake.
• Try writing down your thoughts – It can often be the case that your head is spinning and its filled with things you still need to do or your thought and/or ideas. Have a notepad next to your bed and write anything down that you need to do or thoughts you want to hold on to. This will allow your brain to rest better knowing that your note pad will be there to remind you of these thoughts in the morning.
• Your bedroom your relaxing place – Set new boundaries for relaxation in your bedroom. If you’re able to, apply the above tips as soon as you enter your room, no phones, read, dim lights etc. This way you will get into the routine of knowing when you’re in your bedroom it is time to wind down.
• APPs – There are so many apps that are designed specifically to help you rest and wind down in the evening either before bed or as you’re trying to get to sleep. They can range from soothing relaxing music, to meditation to just white noise. As well as the above tips, try experimenting with some of these apps and see which ones work for you. This may conflict with the no screens rule but you can make an exception for this. Have a look online for winding down/sleeping apps and see which ones you like the look of and give them a go.

If you are experiencing problems sleeping and feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Useful links for more tips and information:

www.carefirst-lifestyle.co.uk

https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation

https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

https://troublesleeping.co.uk/

More Information

If you would like to view the Webinar on ‘Tips to help you get a good night’s sleep’ this is being delivered live on Wednesday 19th January 2022 at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/8850297166628772878

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

As the COVID-19 situation is progressing and the Government guidance continues to change, individuals may be feeling anxious. Mental Health support during times like these are paramount, which is why Care first have worked tirelessly to ensure our services remain available 24/7 throughout the pandemic to provide emotional and practical support and ensure we have every aspect of your overall wellbeing covered. Where clinically appropriate Care first are continuing to offer structured counselling through phone and virtual software. At Care first the health and safety of both you the employee and our counselling team are absolutely paramount, any changes to our structured counselling process will be made in line with government guidance.

These services include:

Counselling support

Our team of professionally trained, qualified and BACP Accredited Counsellors are available 24/7 to offer support for personal or workplace related issues. As well as the headline issues surrounding mental health, our Care first counsellors are also trained in dealing with both work and home grievances, bullying & harassment issues, domestic violence, relationships at both home and at work and much more. No matter how big or small the problem may be, our counsellors are here for you to provide you with unbiased support away from the situation. Everyone has very individual needs for support, Care first provides short term focussed counselling, so the Care first Counsellor will assess your circumstances when you call to establish what the most appropriate form of support will be for  you. It might be that you just need a brief conversation with the Counsellor that day, or you may benefit from a few more sessions.

Information Specialists

As control, or the lack of it, can be an influencing factor on the impact of stress. Many individuals identify stress as emotional, however, a lack of control around practical issues can be just as impactful. We have expert advisors that have been trained by Citizens Advice who can provide you with comprehensive answers and assistance on a wide range of practical issues which can affect our daily life, these include but are not limited to; redundancy, advice on funerals and probate, legal information, housing and tenancy issues, childcare, eldercare, health, consumer issues, employment, travel and education. Our Information Specialists are also money trained experts and can provide support with a variety of financial queries such as help with budgeting finances and advice with benefits. You can speak with one of our Information Specialists confidentially Monday-Friday between 8am-8pm.

Management Support

If you are a manager, have leadership responsibilities, or look after a team within your organisation, it is as important as ever that your colleagues are made aware of the range of support available from Care first. As well as supporting you to signpost your colleagues to the Care first service effectively to maintain your managerial boundaries, Care first can also provide you with support within your role as a manager. Care first Counsellors are all management trained and can provide support with issues such as if the organisation is going through a period of redundancy, managing change and difficult conversations, workplace performance, remote working, absence management and disciplinary.

Care first Lifestyle

Through the Care first lifestyle site you can access a wide range of supportive information, read helpful articles published by our team, view Webinars covering a variety of well-being topics and even speak with a Care first Counsellor in real-time via our online counselling facility. You can log into your account by visiting www.carefirstlifestyle. co.uk and logging in using your organisation’s unique log in details. If you are unsure what these details are then please contact your line manager or HR department. The Care first Lifestyle website is great place to go to learn more about Care first and the different areas that we can support in.

How all of these above services link together

As you can see from the above table, all the services that we offer complement each other to ultimately encompass an individual’s overall mental and physical wellbeing, which enables individuals to access professional and clinically proven support.

Our counselling support is available 24/7 to help individuals with any emotional issues that they may have. Our Information Specialists can help individuals with practical information and advice. This practical support is so important because if an individual is concerned about a practical issue, then this can cause detrimental effects to their emotional wellbeing. By getting some support from an Information Specialist this will provide the individual with some clarity on that particular issue, which may help them to feel more in control of a situation and relieve some anxiety.

The Care first Lifestyle site can help individuals who are concerned about an issue. The individual may not know where to start and they can have a look at the resources on our Lifestyle website which may be enough to help them. The Lifestyle website is a great starting place to learn about the types of issues that Care first can support with. The individual can also access our online counselling tool through the Lifestyle website which is an alternative way to access support from a counsellor. By an individual looking through all the resources on our Lifestyle website this can help them to get answers about an issue they may be having. Again by getting some clarity on their issue this may have a positive effect on their mental wellbeing.

If you would like to learn more about ‘How Care first can support you’ then please join our webinar on Tuesday 18th January 2022 at 12pm using the details below –

https://attendee.gotowebinar.com/register/1896832800437671951

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

If you wish to contact the Care first telephone counselling and information line then please don’t hesitate to call the Freephone number provided by your organisation and you can speak to a professional in confidence.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

What is Blue Monday?

If you haven’t heard of it already, the chances are you’ve probably felt it in some way around this time of year. Blue Monday is considered to be the saddest day of the year. This is due to coming off the fresh high of Christmas and New Year into the bad January weather and long nights.

January is often the month where many have to tighten their purses for the longer time between pay checks after being paid earlier before Christmas. It is also a time when many feel the festive glut and not many have much to look forward to in terms of social occasions, holidays etc. as many are hibernating during this time.

Although ‘Blue Monday’ is specific to one day, on one day (Monday 17th January 2022 to be precise) these types of ‘Blues’ are felt by many throughout the Winter months.

Ways to help you through the Monday/Winter Blues

1. Reach out for help as early as possible – especially with things like debt or finances, or with your mental health.

2. Have a routine and set short-term goals – planning for today, tomorrow, the next week. If you have big, difficult tasks on your plate try breaking them up into chains of smaller, more manageable jobs.

3. Build in more breaks and exercise into your schedule – research has told us that walking and time in nature were the two key things that helped the nation cope with the stresses of the pandemic.

4. Look at your sleeping habits – sleep is essential for our mental health and if you are having trouble sleeping because of worry there are things you can do to improve your sleep, from relaxation to not watching TV in bed. If you find watching the news distressing, try to avoid it for a while and see if your sleep improves.

5. Plan your finances this winter – including making sure you are getting any benefits you are entitled to and getting help with any debt concerns you may have. You can also visit the Care first Lifestyle site for supportive information and budgeting tools.

6. Stay connected – The importance of staying connected to your friends, family and community is to ensure that you don’t become lonely. Feeling lonely is a normal human emotion. But, when you feel like this for long periods of time, it isn’t just unpleasant – it’s actually bad for your health. Having someone to talk to is important, so remember to pick up the phone or send that text, keep those support networks going.

7. Find time for your needs – it can be easy to serve other people at work or at home, or to fill our diaries with commitments and activities that crowd out our own needs. Whether it’s booking leave from work, shutting the bathroom door for a shower or bath away from the kids, or getting out for a run alone – find something that works for you and make it happen.

8. Make friends with cold, dark days – if you think of winter as one of the regular seasons, perhaps it could be a time for reflection and doing more things like reading, relaxing, getting warm and cosy and recharging our batteries. When the days are darker and we can’t take our mood energy boosts from socialising in the sun, it may make sense to replace this with another energy-boosting activity like exercise or a hobby like cooking. Going out when it’s dark and cold might seem unappealing, but taking a break from our screens, and getting some natural light during the day can really help our mood.

9. Give yourself a reward – it’s important to celebrate small wins – even if that’s just in your head. A win could be clearing a work task or it could just be getting up and dressed. A hot chocolate after a walk outside, a new book or even a moment of peace on the sofa are all small rewards.

More information

If you would like to view the Webinar on ‘Blue Monday’ is being delivered live on Monday 17th January at 12:00pm-12:30pm, please use the following link to register for this session – https://attendee.gotowebinar.com/register/5936829947025817102

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

During the festive period young children and teenagers have so much more free time they inevitably find themselves spending the majority of that time in front of an electronic device. This article will explore some considerations around social media use in young people for you to be mindful of to ensure it does not impact their physical or mental wellbeing adversely. The end of this article will focus particularly on online grooming.

Why is social media use in children and young people such an important topic to talk about? Well, many data sources suggest that more than 2.8 million children in the UK own a smart device, with the usage of children on social media tripling in recent years, with use increasing greatly during the Coronavirus lockdown period in 2020. Gaming is the most common smart device activity in children aged between 8-15 years old and young people are accessing online content in private instead of amongst company like friends or family.

You may be surprised to hear that the average age a child receives their first smart phone is 10. With the average age a child starts their first social media account 12. To provide some context the minimum age for a Facebook profile is 13.

During times like the current situation we find ourselves in now as a result of COVID-19, the average use of social media and technology by children and young people is likely to increase dramatically, so it is going to be really helpful to recognise that and be mindful of how we can maintain positive mental and physical wellbeing for all at this time, whilst safeguarding the young people in our lives against things like online grooming and receiving/viewing disturbing content.

Before we look at the potential adverse impacts social media, or shall we say, overuse of social media has, let’s look at some of the many positives. Social media and technology can be a useful tool for our children:

• Contact during emergencies
• Track location
• Maintaining social contact with friends and family during lockdowns and socially isolating
• Monitor what content they are accessing
• Access information for studies and learning

Though there are many positives to social media and technology, there can be worries or impacts to our child’s wellbeing and safety if we use social media or technology too much, or use it for the wrong reasons, or in the wrong ways. Some of these worries or impacts can be:

• Online grooming
• Cyber Bullying
• Addiction (such as social media or gaming addiction)
• Social isolation
• Accessing or being sent inappropriate or distressing content
• Poor physical health
• Costs of replacing expensive devices

Since our first release of this article there have been various charities and police forces throughout the UK who have seen an increase in online grooming cases of young people, which they attribute to the increased time spent online by children during lockdown 2020. You may find the following BBC video interesting to watch which highlights the extent of what online grooming can look like. Please note that there is a disclaimer on the video warning of potential disturbing scenes;

https://www.bbc.co.uk/news/av/uk-52999552/coronavirus-fears-over-online-grooming-of-children-in-lockdown

Some of the signs you can look out for if you suspect that your child is engaging in contact with someone they shouldn’t be and are potentially being exploited are things like:

• Talking about older/new friends they have met online
• Talking about gifts or money they have received
• Becoming withdrawn or secretive
• Having a new phone or more than one phone
• Receiving a large number of calls or messages
• Worried about being away from their phone

Here are some top tips for you to consider to help manage and monitor your child’s time spent accessing social media and technology during lock down:

• Set WIFI limits or exclusion times at home
• Speak to your network provider about setting age restrictions when accessing content
• Speak to your network provider about setting data use limits
• Be mindful that filters and parental controls can differ from WIFI to WIFI as well as when using Data
• Encourage physical activity and exercise breaks
• Openly talk to your child about who they speak to online and encourage blocking or reporting of accounts or messages they receive
• Depending on your device, there are Apps which can monitor what your child is accessing and often set permissions for app purchases and downloads. For example on Android devices there is an App called “Android Parental Control”
• There’s something so antisocial about tablets and phones. TV, however, can actually be a lovely way to bring people together, especially over Christmas when all you want to do is snuggle up. With a whole array of Christmas films shown over the holidays, there’s no real reason for anyone to be locking themselves away to play on Angry Bird. Swap these antisocial screens and allocate screen time for family movie nights instead.
• It may sound obvious, but playing with your kids is one of the easiest ways to limit their screen time. Interaction is an excellent substitute for the over-stimulation screens provide, and also helps reassure them their reduced screen time isn’t a punishment – instead of being left alone to amuse themselves, with their beloved games taken away from them, you’re rewarding them with extra Mummy and Daddy time

You may find the following resources useful in obtaining additional information from this article. Many have their own dedicated section around online grooming along with a site where you can learn about apps and what they do:

• www.nspcc.org.uk/keeping-children-safe/online-safety
• www.thinkuknow.co.uk/parents/Support-tools/home-activity-worksheets
• www.ceop.police.uk/safety-centre
• www.net-aware.org.uk
• www.childrenssociety.org.uk

If you feel you may need some support, you can also contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

We will be discussing this topic further via webinar on Friday 17th December at 12pm. Please feel free to join the live session by registering at this link –

https://attendee.gotowebinar.com/register/2011503066364575503

If you cannot make the session live you can watch it back at your convenience afterwards using the same link.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.

Looking forward, we will be able to reflect on the last 2 years as the time when the World we knew quite literally changed. We have all been forced to take on the challenges of change throughout 2020 and 2021, and have had to learn to adjust and adapt very quickly. These sudden and “forced” changes have impacted all aspects of our lives both personally and professionally and, as the residue of the Pandemic remains but changes, so must we.

Sudden and unplanned change brings pressure in all manner of ways. It is hard to keep up with what is happening sometimes and this can lead to us feeling out of control.

What we know about change, is that it affects us all differently and, depending on our resilience, how well we manage generally. Our Mental Health and wellbeing is possible to manage, however, the constant changes and the drain to our emotional and physical wellbeing can cause too much added pressure. In order to manage, we need to feel as if we have some control over what is happening to us.

Too much placed on an individual where there is no room for “let up” can cause feelings and emotions to build until, like a pressure cooker, there is a breaking point. This leads from normal every day pressures, to something more and to the point we may feel “just one more thing and I will explode”. Dramatic yes, but many of us may have an idea of what that may feel like. This is stress, and we need to think about and identify the sources of our stress. There are many factors that affect us –

• Physical Stress
• Environmental Stress
• Emotional Stress
• Key life events
• Chronic Stress

Existing mental health issues can also become a source of stress in themselves, for example, those living with an anxiety disorder and/or depression can be more prone to stress as they try to manage their day to day conditions.

Those who are perhaps more vulnerable are more likely to develop mental health issues and illnesses when high stress levels are present. So, given that, what can we do about it? The key is to help people.

Examine the factors that make them vulnerable and encouraging them to look for positive ways to change them.

Helpful coping strategies

• Make time for yourself for positive experiences
• Get enough rest
• Talk to someone
• Take exercise and get fresh air
• Keep hydrated
• Remember you are not alone
• Think about how resourceful and adaptable you have had to be during the Pandemic
• Be kind to yourself

All these things appear so simple, but when one feels overwhelmed it is difficult to see a clear way forward. There is one, we just need to believe that.

What might stop you from moving forward? Is it fear or uncertainty? Can you give it a name?

The Pandemic has changed things for us all in some way and, those changes for many have been dramatic. It is okay to ask for help, and, it is okay not to be okay!

Pressure is part of our usual everyday lives, but we need to manage our healthy levels of pressure effectively to prevent it having a detrimental impact on our wellbeing by turning in to Stress. Stress is real and should not be ignored. It can however, “be managed”.

Coping with stress at Christmas

The pressures of 2020 and 2021 will have heightened feelings of stress for many. And, for these people, Christmas may be an extremely difficult time.

Christmas is usually characterised as a time for celebration – music, bright lights, giving presents, seeing loved ones and enjoying food and drink. Sadly, all of this extravagance is far from the reality this year. There are now additional strains at a time already fraught with demands, as we all continue to adhere to social distancing and the merriment is much more muted. Plus, there are the usual pressures of Christmas to contend with, which include:

• Expectations to socialise (even within our allowed households) and spend more money
• The emphasis on loneliness at this perceived time of togetherness
• Heightened feelings of loss or grief
• Additional cleaning and cooking, on top of already busy lives
• Arguments amongst family during a time of closer proximity
• Financial worries, heightened by the pressure of choosing perfect gifts
• Pressure on hosts to provide the perfect Christmas for children, parents or guests
• A study conducted by eBay compared Christmas shopping to running a marathon in terms of the stress that it produces on the body. Women and the over-45s found the experience the most pressurising and intense. 60% of those surveyed experienced shopping fatigue after 32 minutes, with heart rates increasing by an average of 33% during this time.

Christmas is also a time when most people, whether they struggle with stress or not, consume more alcohol than usual. This can cause people to behave in uncharacteristic, risky or embarrassing ways which can have significant, potentially long-term effects at work, at home and on self-esteem.

Another aggravating factor that may contribute towards stress levels at this time of year is the role of social media, which triggers one-upmanship during the holiday season. Platforms such as Facebook and Instagram fuel ‘FOMO’ (fear of missing out), even in this COVID Christmas as people stage glamorous get-togethers within the home, or are in areas with more relaxed tier systems. Social media can also leave people feeling like failures for not having the best tree, decorations, presents or food.

All in all, the holiday season creates the ‘perfect storm’ of heightened physical, emotional, psychological and social stressors.

More information

If you would like to view the Webinar on ‘Managing Festive Pressures’ it is being delivered live on Thursday 16th December at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/3683870147816138766

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place or by going to your Lifestyle site to the COVID 19 section.

If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Please be aware that Care first is an external provider and the information in their webinars may not fully align with advice from the University on some subjects.