The Positives Of Structure And Routine – Care First Webinar Weds 1st Dec 2021

Posted on December 1, 2021 by rfj

Some people love to have a solid daily routine, while others shudder at the thought of having a predictable schedule. During times of great stress, however, maintaining structure and routine can help you feel more organised and in control.

Having a routine can be helpful at any time, particularly if you are trying to establish healthy habits, but these routines can be particularly important when aspects of your life feel uncertain. The disruptions caused by the COVID-19 pandemic have dramatically altered many people’s normal routines, which makes it that much harder to cope with the stress that people are feeling.

A sudden lack of structure

Many people are either working from home, back in the office or faced with the prospect of an unknown period of unemployment. Those working at home may quickly discover that the constant isolation and lack of a normal schedule can be mentally taxing.

A lack of structure and routine can actually exacerbate feelings of distress and make you pay more attention to the source of your problems. As Goldman, a psychologist and clinical assistant professor at the NYU School of Medicine, explains: “If people don’t have structure and are sitting around with less to focus on, then they also probably will find themselves thinking about the stressful situation more, which can also lead to additional stress and anxiety.”

One way to get out of this cycle that promotes ruminating over the source of your stress is to maintain some structure and routine throughout your day.

The benefits of having a routine

Research has consistently shown that routines can play an important role in mental health. One study, for example, found that routines could help people better manage stress and anxiety.

Having a regular routine can help you:

  • Lower stress levels
  • Form good daily habits
  • Take better care of your health
  • Help you feel more productive
  • Help you feel more focused

Getting necessary tasks out of the way can also help you find more time for healthy behaviours like exercise and leave you more time to enjoy fun activities and hobbies.

Some things that you can do that will help you maintain a routine when you’re stressed:

Focus on things you can control

Managing your own behaviours can help you feel more in control of the situation. Goldman recommends focusing on the things that are within your power to control. The key is to create a routine that adds structure and a sense of predictability to your day. Of course, your schedule may change somewhat depending on the day of the week, but sticking to a basic structure for when you wake, eat, work, do activities and sleep can help you feel less stressed out and more organised. Structuring your day also ensures that you accomplish those basic tasks that must be done, which will leave you with the time to schedule in other things that you want or need to accomplish.

Follow a routine that supports your health

There are some things that you can make a part of your daily routine to help manage stress levels. These include:

  • Staying active and getting regular daily exercise
  • Making sure that you are well-rested
  • Eating healthy meals on a regular schedule
  • Setting realistic goals
  • Trying to stay positive
  • Preparing for challenges but not ruminating on things you can’t control
  • Staying in touch with friends and family members
  • Setting aside time for activities that you enjoy

Of course, the situation you personally are coping with can also affect how easy or hard it is to stick to a daily routine. Stay-at-home advice and hybrid working due to COVID-19 have left many people with blank or unpredictable schedules, which can be a daunting prospect for many people. It’s important to find things to fill your time so you don’t end up engaging in unhelpful or unhealthy behaviours.

Make Your List

One helpful activity is to make a list of the things that you normally do during the day. Include everything from work to meal preparation to household chores. Once you have an idea of the basic tasks you need to accomplish, you can start creating a general outline for what you might need to accomplish each day to stay on track.

While it’s important to get the essentials done, be sure to find things that you can look forward to, whether it’s watching a favourite television show or calling up a friend. Making these little rewards a part of your routine can help you stay upbeat and focused when you are working on a task that you might not enjoy as much.

Find What Works for You

Is it better to have a structured daily schedule or just a general to-do list for the day? Some people might thrive with a highly structured daily schedule that outlines activities in specific blocks of time, while others might do well with a loose list of things they need to get done in the day.

How do you decide which approach is right for you? Consider your motivations as well as what you need to get done. “If it is something that is of high importance and needs to get done on a specific day, then scheduling it into your routine and carving out that time may be necessary to make sure it gets accomplished,” Goldman recommends.

In other words, deliberately schedule a specific time to take care of those high priority tasks. Knowing that you have that time set aside for those tasks will leave you free to focus on using the rest of your time effectively. Goldman also suggests that it may be helpful to schedule things that you may not be motivated to do.

Knowing that you need to do those tasks at a certain time on a certain day will help keep you on track and hopefully overcome the urge to just keep putting them off.

Remember it takes time and practice

Just like trying to create a new habit, starting and sticking to a new routine takes some time and effort. You know yourself best, so if something doesn’t seem to be working, try tweaking your schedule to make it work for your needs.

Useful Sources & Information Information sourced for this article was originally published by verywellmind.com. If you would like to access this and further information in more detail please follow the links below –

https://www.verywellmind.com/the-importance-of-keeping-a-routine-during-stressful-times-4802638

https://www.verywellmind.com/what-to-do-when-you-have-no-motivation-4796954

If you would like to view the Webinar on ‘The Positives of Structure & Routine’ it is being delivered live on Wednesday 1 st December at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/1424643132754208527

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.

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The Benefits Of Staying Positive – Care First Webinar Tues 30th Nov 2021

Posted on November 30, 2021 by rfj

Winter is here, no doubt about it. And as the days get shorter and the temperature drops, it’s often harder to keep the mood light and positive compared to the sunny summer months. Colder, longer evenings mean that many of us spend more time at home, becoming less active and less sociable. If your child has just started school, or flown the nest to go to university, there may be an empty nest to cope with too.

Whatever your personal situation, trying to stay positive can help in a number of ways. Of course everyone has their less positive times which is normal, but by looking after yourself and considering some of the below you can help to make being positive that little bit easier.

What are the benefits of being positive?
  • Improved ability to cope with stress
  • Positive impact on physical wellbeing
  • Reduced risk of depression
  • Able to build resilience better
Ways to help increase your positivity:

Get out more

Rather than being home alone, it’s important to connect socially, particularly during this time of year. Keep in touch with your friends and organise social meet-ups or activities you can all enjoy together. Why not join a book club, organise a dinner party or go on a girls’, or lads’ night out? Try Skype or Facetime to stay in touch with distant friends.

Enjoy the great outdoors

Whatever the weather, there’s nothing like getting outside to blow the cobwebs away and improve your mind set. Go for a long walk, perhaps with friends or family, and take the children and the dog too. Reconnect with the beauty of nature while you replenish your mental energies.

Get some exercise

Regular exercise will raise your physical energy levels and is also a known mood lifter, helping to release stress and inner tension, and any anxieties you may be experiencing. During physical activity, your body releases endorphins – chemicals that trigger positive feelings.

Make sure you have fun

Throw yourself into autumn and winter with gusto and discover all that is good about the colder seasons. From roasting chestnuts and enjoying a glass of red wine in front of a crackling real fire, to harvest festivals, Halloween and the Christmas season, there are all sorts of autumn adventures and winter treats waiting to be enjoyed.

Practise gratitude

Not as silly as it may sound, sometimes it’s worth just counting your blessings and reminding yourself to not take everything for granted. It keeps you focused on the positive things you already have in your life, and helps to put a different perspective on things. Try writing down (or just noticing) 3 things every day that you are grateful for. It can be anything at all, big or small, as long as you appreciate its positive impact on your life.

More information

If you would like to view the Webinar on ‘The benefits of staying positive’ is being delivered live on Tuesday 30th November at 12:00pm-12:30pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/7517608808307902992

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.

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Tips For A Good Night’s Sleep – Care First Webinar Friday 26th November 2021

Posted on November 26, 2021 by rfj

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).

Establishing a routine:

It is therefore really important to ensure that we establish a routine to give our bodies a sense of normality, which in turn can promote a consistent sleep schedule. Sleep-specific aspects of your daily schedule should include:

  • Wake-Up Time: Set your alarm, avoid using the snooze button and have a fixed time to start each day.
  • Wind-Down Time: This is an important time to relax and get ready for bed. It can involve things like light reading, stretching, and meditating along with preparations for bed like putting on pyjamas and brushing your teeth.
  • Bedtime: Pick a consistent time to actually turn out the lights and try to fall asleep.

Follow these basic tips for getting a good night’s sleep:

  • Keep regular hours – Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better.
  • Create a restful sleeping environment – Your bedroom should be kept for rest and sleep. It should be neither too hot, nor too cold, and as quiet and dark as possible.
  • Make sure your bed is comfortable – It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old.
  • Take more exercise (where possible) – Regular exercise such as walking, going to the gym, or home workouts can help relieve the day’s stresses and strains. But not too close to bedtime or it may keep you awake!
  • Cut down on stimulants -such as caffeine in tea or coffee, especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.
  • Don’t over-indulge – Too much food or alcohol, especially late at night just before bedtime, can play havoc with sleep patterns.
  • Avoid smoking – Yes, it’s bad for sleep, too! Smokers take longer to fall asleep, wake more often and often experience more sleep disruption.
  • Try to relax before going to bed – Have a warm bath, listen to some quiet music or do some yoga to help relax your mind and body.
  • Make jobs lists – Deal with worries or a heavy workload by making lists of things to be tackled the next day.
  • Switch off devices at least an hour before bed – Many people are also affected by the blue light emitted from laptops, tablets and smartphones and can be addicted to playing games, scrolling through social media, or watching videos close to bedtime.
  • If you can’t sleep – don’t spend more than 20 minutes trying to get to sleep; get up and do something relaxing until you feel sleepy again – then go back to bed.

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:

More Information

If you would like to view the Webinar on ‘Tips for a good night’s sleep’ this is being delivered live on Friday 26th November 2021 at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/4671331644657293323

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.

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Presenteeism – Present But Not Correct?

Posted on November 25, 2021 by rfj

Have you have heard of the word ‘presenteeism’? If you have, did you wonder what it means? A good definition can be found on dictionary.com:

 – the practice of coming to work despite illness, injury, anxiety, etc., often resulting in reduced productivity.

– the practice of working long hours at a job without the real need to do so.

Practising presenteeism is known to be a negative thing for a person’s health and wellbeing. People who practice presenteeism, especially where it is related to working when ill, anxious or injured, are engaging in work tasks when they are not in an optimal or best state to do so; this could be physically or mentally. This means they are struggling at some level to get through the work they are doing. This will likely lead to them become more physically or mentally fatigued or badly affected; it can eventually lead to ‘burnout.’

This leads to us to need to understand what the term ‘burnout’ means. The World Health Organisation recognises ‘burnout’ as an ‘occupational phenomenon’. Mental Health UK define burnout as ‘a state of physical and emotional exhaustion.’ It describes the following as common signs of burnout:

 

  • Feeling tired or drained most of the time
  • Feeling helpless, trapped and/or defeated
  • Feeling detached/alone in the world
  • Having a cynical/negative outlook
  • Self-doubt
  • Procrastinating and taking longer to get things done
  • Feeling overwhelmed

 

As well as having a considerable negative effect on someone’s health and wellbeing, presenteeism is seen to be bad for a person’s productivity and performance. Working while battling symptoms of physical or mental ill health can reduce productivity significantly. Research by Paul Hemp published in the Harvard Business Review looked at the three common health issues where people often work with symptoms and the effects on productivity. The health issues were seasonal/allergic rhinitis and hayfever, migraine and depression. All were associated with a drop of productivity of between 4-8%.

Work culture and high workloads and demands can lead people to work way beyond a standard 35-40 hour working week. However, research by John Pencavel at Stanford University showed that productivity per hour declines sharply when a person works more than 50 hours a week. After 55 hours, productivity drops so much that putting in any more hours would be pointless. Those who work up to 70 hours a week are only getting the same amount of work done as those who put in the 55 hours.

Presenteeism is also bad for organisations. Research has shown that work carried out by people who are distracted because of health symptoms, family concerns or psychological issues is below the standard they produce when they are well or otherwise unimpaired. Two studies, the 2015 Global Challenge 100 Day Journey and the World Health Organization (WHO) Workplace Health and Productivity Questionnaire (HPQ) offer data to show that the relative cost to companies of presenteeism in relation to absenteeism could amount to over 14 times.

This reflects the findings of an earlier study by the Sainsbury Centre for Mental Health in 2007-08 which estimated annual costs of presenteeism to UK employers in mental ill health terms was nearly double that of absenteeism costs.

Perhaps it is worth reflecting on your own habits and practices in relation to presenteeism? If you think it is something that you do, perhaps it is worth attempting to discuss it with your manager or your colleagues?

‘Burnout’ on mentalhealth-uk.org

‘Presenteeism: at work–but out of it’ by Paul Hemp published in the Harvard Business Review 2004

‘The Productivity of Working Hours’ by John Pencavel, Stanford University & IZA, 2014)

‘What is presenteeism? The price of productivity loss’ by Lauren Payne on enhesa.com

‘Mental Health at Work: Developing the business case’ by the Sainsbury Centre for Mental Health, 2007-08

Photo by Dillon Shook on Unsplash

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Kindness: What’s In It For You?

Posted on November 11, 2021 by rfj

I have written previously about kindness in my blogs. This seems a good week to revisit it as 13 November is World Kindness Day and 09 November is Social Media Kindness Day.

Kindness is well recognised as a force for good in human society. But it might be useful to start with a definition of what kindness means. This definition can be found on kindnessiseverything.com (link below): ‘Kindness is the sincere and voluntary use of one’s time, talent, and resources to better the lives of others, one’s own life, and the world through genuine acts of love, compassion, generosity, and service.’ An act of kindness is only that when you choose to do something and your intention behind it is real. The definition emphasises the intrinsic values behind kindness: sincerity and authenticity.

Demonstrating kindness is often linked to acts of charity. It will be Children in Need Day next week and many of us will be stimulated to donate to this cause based on our feelings of sympathy and compassion for those who can benefit; we often do this having watched the videos on the night. Others will be stimulated to get more heavily involved in all sorts of activities to raise money for this event.

Traditionally, the 3 virtues we are encouraged to practise and display while living our lives are faith, hope and charity. Increasingly nowadays the word ‘charity’ is replaced with ‘love’. At its root, when we practice kindness, we are demonstrating our love and empathy for others, be they friends or family or other members of society. Sometimes these are people whom we perceive to be not as fortunate as ourselves; sometimes they are people who we see in situations that we have experienced, and our kindness is stimulated by empathy.

But what about the bit of the definition above which states that kindness ‘better(s) one’s own life’? There is a lot of research that has demonstrated that practising kindness brings lots of benefits for the giver’s physical and mental health. Carrying out acts of kindness has been shown to help your immune system, reduce stress, give you energy and is good for your heart! Acting in a kind way has been proven to slow ageing and improve relationships. And apparently, kindness is contagious; if someone sees you doing something kind, they are more likely to do something kind. Also, the recipient of kindness often feels stimulated to ‘pass it forwards’.

Look at the Science of Kindness link below to learn more about the positive effects being kind can have for you. It references 3 studies which have shown the very positive benefits of practising kindness for those with mental health problems. Two show that being kind can reduce the negative effects of stress and reduce social anxiety. The third shows that the kindness of forgiving others for past wrongs increases positive feelings. This last is an act of kindness that involves no planning or physical effort and has no financial implications; it is an act of kindness that is within the remit of any person. This doesn’t mean that it involves no effort, and it can be emotionally difficult. Despite this, it would seem to be very worth considering, if only for the benefit it can bring to one’s own mental health and peace of mind.

‘Pledge an Act of Kindness for World Kindness Day’ on kindnessuk.com

‘What is Kindness?’ on kindnessiseverything.com

‘What is kindness, anyway?’ on kindness.org

‘World Kindness Day…Why Being Kind Is Good For Us’ on bbc.co.uk

‘The Science of Kindness’ by Learn Kind

‘The heart and science of kindness’ by Melissa Brodrick on the Harvard Health Blog

‘Why Is Kindness Important & What Are Its Benefits?’ by Akanksha Soni on calmsage.com

‘The Power of Kindness’ by Elizabeth Millard on Experience Life

‘Kindness Makes You Happy… and Happiness Makes You Kind’ by Alex Dixon on Berkeley University’s ‘Greater Good’ webpages

‘Don’t Underestimate the Power of Kindness at Work’ by Ovul Sezer, Kelly Nault, and Nadav Klein on Harvard Business Review

‘Kindness Matters Guide’ on mentalhealth.org.uk

‘Acts of Kindness’ a series of video articles on bbc.co.uk

‘Can I Help You With Anything?’ YouTube video by kindness.org

‘It’s Time to Choose Kindness’ YouTube video by kindness.org

Photo by Mei-Ling Mirow on Unsplash

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Health Flavour of the Month: November

Posted on November 4, 2021 by rfj

Every month there is a range of national health promotion campaigns in the UK.  In November there are initiatives for many major health promotion areas.  Some of these run for the whole month, some are week long initiatives and some stand out for one day.  Here is a synopsis of the campaigns should you want to learn more or join in:

  • Movember: Movember started in 2004 and the focus then was on prostate cancer.  The brief has now widened to focus on men’s health in general.  The movement particularly emphasises the high death rate amongst men due to suicide.  It is also associated with fundraising by growing a moustache.  You can now get involved through other events and initiatives, which is a good thing because some of us really struggle to grow moustaches but would still want to show our support!
  • Pancreatic Cancer Awareness Month: this campaign aims to raise awareness of the symptoms of pancreatic cancer which are often vague and missed by sufferers until it is too late. More than half the people diagnosed with pancreatic cancer die within 3 months of diagnosis. World Pancreatic Cancer Day is 18 November.
  • Mouth Cancer Action Month: this initiative is promoted by the dental professional community in the UK. The aim is to encourage people to check their mouth for signs of mouth cancer. The highlight of the month is Blue Wednesday on 17 November.
  • International Stress Awareness Week runs between 01-05 November. It is sponsored by the International Stress Awareness Association.  There is an online Global Summit organised across the week for this year.  They have some interesting events.  Professor Sir Cary Cooper, renowned expert on workplace stress, is one of the speakers, as is the well-known TV doctor, Michael Mosely. Follow the link to join up! In the UK, Wednesday, 06 November is National Stress Awareness Day. Follow the link to find out more.
  • Social Media Kindness Day, 09 November: this initiative started as an international movement. In the UK, it held on this day in memory of the TV presenter Caroline Flack; this day was her birthday. Caroline took her own life and social media pressure has been highlighted as a major factor in leading her to do this.
  • World Kindness Day, 13 November: promoted in the UK by Kindness UK, this is part of an international movement. It is a day to celebrate and promote kindness in all its forms.
  • World Diabetes Day, 14 November: in 2021, Diabetes UK is celebrating 100 years since the discovery of the development of insulin as a treatment for diabetes.
  • Anti-Bullying Week is sponsored by the Anti-Bullying Alliance and runs between 15-19 November. Their specific fund raising day is 15 November – Odd Socks Day. The theme for this year is One Kind Word.
  • Alcohol Awareness Week runs between 15-21 November. This is promoted by the charity Alcohol Change UK.   The theme this year is Alcohol and Relationships.  Their website has many interesting and thought-provoking factsheets on the physical and mental health effects of high alcohol consumption
  • Road Safety Week, 15-21 November: this initiative is promoted by Brake UK
  • World COPD Day, 18 November: COPD stands for Chronic Obstructive Pulmonary Disease. It is promoted in the UK by the British Lung Foundation. The theme this year is to support people to look after their lungs and live well with COPD.
  • The Campaign of 16 Days of Action Against Domestic Violence starts on 25 November. It is supported by Public Health England.  The theme this year is ‘What is Emotional Abuse?’ Access the website above for information on the various topics within this area of abuse.
  • Carers Rights Day, 25 November: promoted by Carers UK, the theme this year is raising the awareness on the rights of unpaid carers.

Photo by Nelly Antoniadou on Unsplash

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World Mental Health Day – October 10th 2021

Posted on October 10, 2021 by rfj

World Mental Health Day will be held on October 10th this year. This year’s theme is “mental health in an unequal world”. 

1 in 4 of us will experience a mental health condition at some point in our lives. It can be overwhelming and confusing as to where to get any help. Below are resources to learn more about World Mental Health Day as well as resources to get some help.

Resources

Links

 

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How An EAP Can Have A Positive Impact On Your Wellbeing – Care First Webinar Friday 1st Oct 2021

Posted on October 1, 2021 by rfj

An EAP (Employee Assistance Programme) is available for employees to access. The service includes ‘In the moment support’ from a BACP accredited counsellor, Structured counselling following assessment (*check with your HR team to see exactly what you have access to) and access to Care first’s Information team for practical information. There is also Management support, Mental Health first aider support and access to Care first’s digital platform. This article will focus on the counselling support and information specialists.

Counselling

Counselling is often considered an effective tool to help support with stress, low mood, anxiety and depression. Counselling can also be used to support a variety of day-to-day issues including; relationship problems, family issues, bereavement, work related issues, difficult life events and many more. Care first employ BACP accredited Counsellors who are all Management trained and qualified with the minimum of a Diploma. 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 it could be that you may benefit from a few more sessions.

How counselling can have a positive impact on your mental wellbeing
  • See your thoughts from a different point of view
    Speaking to someone else, especially a Counsellor who is impartial and independent away from the situation can help to give you a different view point and may help you to think about things in a different way.
  • Feel less alone in your problems
    Sharing any issues you may have with a Counsellor may help you to feel better because you have discussed it with someone else. A Counsellor can often be a good person to share your problems or worries with as they are impartial and non-judgemental. It may also help by getting “everything off your chest” and talking about your feelings may help you to feel less burdened by them.
  • Increased level of self-awareness
    Looking at yourself by speaking to a Counsellor can help by seeing yourself from the outside looking in. This can be very beneficial at making you more content with yourself and may benefit your overall self-esteem.
  • Help you to take control
    Counselling can help by identifying the elements in your life to focus on that you can control. This can help you to move forward.
  • Talking is good for you
    Talking about issues may help you to start dealing with them. By not talking about issues, we tend to go over and over them in our mind which is not good for our mental wellbeing and can also affect other aspects of our overall wellbeing such as our sleep patterns for example.
  • Challenge your mind
    By speaking with a Counsellor you may think about things from a different perspective and challenge your own mind to why you feel the way you do, how you might approach things differently, or what might be causing you to feel the way you do.
  • Can empower you
    Talking therapies involve the individual and the Counsellor playing active roles. By you having to play an active part in the counselling may help you to feel empowered at a time when you may feel like you have lost control of your life or parts of your life.
  • Different Emotions
    Counselling can help you to cope and manage with a variety of different emotions from grief, guilt, anger, sadness, confusion and low self-esteem to name a few.
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.

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.

If you would like to view the Webinar on ‘How an EAP can have a benefit on your wellbeing’ this is being delivered live on Friday 1st October at 12pm please use the below link to register for this session –

https://register.gotowebinar.com/register/5785438188540514572

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

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Go Sober This October

Posted on October 1, 2021 by rfj

What Is Sober October?

Sober October encourages people to go booze-free in October to raise money for Macmillan Cancer Support.

Why Go Sober?

By going Sober this October, you’ll be raising vital funds for Macmillan, so we can continue providing much-needed physical, financial and emotional support to the millions of people living with cancer. We need you to do whatever it takes to go as sober as you can.

Perks of going sober

  • Helping people living with cancer. By taking part in Sober October and raising money, you are helping Macmillan to do whatever it takes to support people from the moment of cancer diagnosis.
  • More time on your hands. You’ll have time to fit in a morning gym class or weekend run, check out the breakfast menu at a new restaurant or learn something new once you’ve banished those horrible hangovers.
  • Better sleeping pattern. Alcohol can disrupt your sleep pattern meaning you spend less time in more restful deep sleep. You’ll wake up with a spring in your step and increased energy levels – who knows what greatness you could achieve?!
  • A happier bank balance. By giving those alcoholic drinks a miss, just think how much you’ll save! When you stop spending money on alcohol, you’ll be saving yourself money. Why not treat yourself to something nice to celebrate sticking to your Sober October goals?
  • A healthier you. With a clearer head, clearer skin and free from hangovers, you’ll be feeling on top of the world.
  • More energy. Hangover-free and refreshed you’re likely to have more energy. Maybe now is the time to take up a new hobby or kick-start a fitness regime?
  • Weight loss. You might have already started to notice some weight loss. Alcoholic drinks are high in empty calories and regularly adding lots of extra calories on top of your recommended daily intake can make it difficult to maintain or lose weight.

Tips For a Successful Sober October

Understand the effects of alcohol

Understanding what effect alcohol has on your mind and body can help motivate you to stay on track. From heart health to anxiety and depression alcohol can have a wide-ranging effect on our bodies.

Alcohol-free alternatives

Sparkling mineral water is great – but there are many other alcohol alternatives out there. Why not make a mocktail, try an alcohol-free beer or even one of the new alcohol-free ‘spirits’?

Tackle your triggers

Understand what prompts you to have a drink so you can stay in control and avoid old habits.

Resources

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Alcohol Awareness for Sober October – Care First Webinar Thursday 30th Sept 2021

Posted on September 30, 2021 by rfj

This has been an incredibly difficult year for many of us. As we struggle with the uncertainty of the COVID-19 pandemic stress and anxiety is on the rise, and it may be difficult for some individuals to handle these issues without turning to alcohol as a coping mechanism. Not only that, but feelings of isolation can cause some to drink more than they usually would, or even cause others to drink again who are already sober.

Latest Research:

Research commissioned by charity Alcohol Change UK which has found that more than one in five (21%) adults who drink alcohol are drinking more often since lockdown began on 23 March. But one in three of those who drink (35%) have reduced how often they drink or stopped drinking altogether.

The representative survey of more than 2,000 people suggests that lockdown was changing the way that the UK drinks at both ends of the scale, with 6% of people surveyed (who have previously drunk alcohol) choosing to abstain from alcohol entirely for the lockdown.

These figures suggest that 8.6 million adults in the UK are drinking more frequently since lockdown, while 14 million are drinking less often or stopped drinking entirely during lockdown.

Habits are formed quickly but can be hard to break. If people start drinking at risky levels now, not only do they face the risk of immediate harms which can include; accidents, fires and increased tensions in households leading to arguments and conflict, but also the risk of their alcohol consumption rising over the medium to long term. Alcohol’s effects on mental health are particularly concerning during lockdown, when many of us are already under a great deal of stress.

How Alcohol Affects Mental Health:

Alcohol is sometimes used by people to manage symptoms of anxiety and depression, but excessive drinking is likely to make those symptoms worse. Alcohol can be considered as a coping mechanism for some individuals who drink to help manage stress, anxiety, depression or other mental health issues. Unfortunately, although alcohol can help us relax and give us a brief feeling of euphoria, the effects are short-lived and the long-term negative consequences of using alcohol in this way can be quite harmful:

  • Overuse of alcohol can worsen the symptoms of many mental health problems. In particular, it can lead to low mood and anxiety
  • As the immediate feeling of calm after drinking fades over time, we may feel worse than before
  • Post-drinking hangovers can be particularly difficult, with the usual headache and nausea being accompanied by feelings of depression and/or anxiety
  • Using alcohol in this way can mean that the underlying mental health issues aren’t addressed

If individuals come to rely on alcohol to manage their mental health issues, that reliance can itself become a problem. Individuals may find that their drinking starts to get in the way of other activities and puts a strain on relationships, home life and work – both things that can undermine our mental wellbeing.

Sensible Drinking and Knowing your Limits:

Many of us enjoy a drink, usually when socialising, but lately we may be finding ourselves drinking more at home. Whilst infrequent drinking shouldn’t do you too much harm, regularly overdoing it is associated with various health risks, so it’s important to know how to enjoy alcohol in moderation.

Sensible drinking means knowing what your limits are and being aware of how much you’re drinking. Simply put, sensible drinking means not drinking alcohol to excess.

Excessive alcohol use means the liver becomes overloaded and cannot deal with the amount of alcohol in the bloodstream quickly enough to stop it affecting the rest of the body.

Alcohol can make us feel happy, light-headed and talkative, but at the same time it is also damaging to our bodies. If you drink heavily, you have an increased risk of developing a range of health conditions including inflammation and cirrhosis of the liver, some cancers, high blood pressure, stomach disorders, obesity, and as we’ve mentioned – mental health problems.

How much is too much?

Knowing your units will help you stay in control of your drinking. To keep health risks from alcohol to a low level if you drink most weeks:

  • Men and Women are advised not to drink more than 14 units a week on a regular basis
  • Spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
  • If you want to cut down, try to have several alcohol-free days each week
  • Pregnant women are advised not to drink alcohol at all.

Fourteen units is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.

Tips for cutting down:

If you are drinking more than you would like to or more than the recommended limits, you should aim to cut down your drinking.

  • Consider drinking low-alcohol beers, or at least do not drink strong beers or lagers.
  • Try pacing the rate of drinking. Perhaps alternate soft drinks with alcoholic drinks.
  • If you eat when you drink, you may drink less.
  • Don’t stock up on alcohol – having alcohol at home may make it more likely that you’ll have a drink. Try only buying alcohol when you plan to drink it.

It may be worth reviewing your entire social routine when restrictions are lifted. For example, consider:

  • Cutting back on types of social activity which would usually involve you drinking.
  • Trying different social activities where drinking is not involved.
  • Reducing the number of days in the week where you go out to drink.
  • Going out to pubs or clubs later in the evening.

Try to resist any pressure from people who may encourage you to drink more than you really want to.

Have more Drink Free Days:

‘Drink Free Days’ is a campaign launched by the UK alcohol charity, Drinkaware. Cutting down the number of days a week we drink is an easy way to have less and feel better. Having more Drink Free Days each week has many health benefits, such as:

  • lower blood pressure
  • reduced risk of cancer and heart and liver disease
  • weight loss
  • better sleep
  • improved mental health
  • healthier appearance
  • increased energy
  • save money

Useful Links for more Information:

https://alcoholchange.org.uk/blog/2020/covid19-drinking-during-lockdown-headline-findings

https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-mental-health

www.carefirst-lifestyle.co.uk

www.drinkaware.co.uk

https://www.drinkaware.co.uk/understand-your-drinking/unit-calculator

www.alcoholconcern.org.uk

www.nhs.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.

If you would like to learn more about “Sober October” then please join our webinar on Thursday 30th September at 12pm using the link below –

https://attendee.gotowebinar.com/register/3178280614783989515

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

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