Health and Wellbeing News

COVID-19 has severely disrupted many aspects of our usual way of life, creating an air of uncertainty for everyone. With restrictions easing across the UK many of us are still left with a cloud of uncertainty affecting various parts of our lives as we know things can change quickly.

Anxieties are often linked to lack of control, uncertainty is a key factor as to why many of us are experiencing heightened anxieties and stresses during the pandemic. We all have different tolerances of uncertainty and it affects us all differently but either way, it is important to manage uncertainty to help alleviate associated stresses.

Below are some tips which may help you to reduce your anxiety and stress levels by learning to cope with uncertainty better, improve your tolerance of uncertainty and challenge your need for certainty.

Work on things you CAN control

Focus on the things that are within your control, rather than worrying about things that are not. We often use worrying as a tool to try and prepare for future scenarios, but this is often a waste of your energy and an unnecessary cause of stress.

By focussing on the things we can control we become more of a pro-active problem solver, rather than being a worrier. For example, COVID-19 is out of your control but you can be proactive and take control of your hygiene, clean surfaces etc. and do various things to protect yourself and others from it.

Take charge of what you can and make the most out of whatever happens. This will ease anxieties stemming from uncertainty.

Question your need for certainty overall

Certainty is something that brings us security in life, but when you think about it, how certain are most things? Do we ever have a job for life? Good health for life? Certainty of what tomorrow may bring? Constantly striving for certainty can only bring us worry and anxiety, as nothing will ever really be truly certain.

We often have a habit of assuming the worst in situations of uncertainty, but how often does this worse case scenario actually play out? Rarely if at all? We live day to day with the slim chance of losing a job, having an accident, falling ill, so why do we struggle to live with the small chance that the worst case scenario will actually play out in certain situations when the likelihood is just as slim?

Accept the uncertainty. When you feel yourself begin to worry remind yourself of the above and try to let the worry go. Uncertainty is a part of life, it is how people deal with it which affects them the most.

More tips and articles on how to help cope with uncertainty

https://www.ccl.org/articles/leading-effectively-articles/9-tips-for-dealing-with-uncertainty-and-anxiety/

https://greatergood.berkeley.edu/article/item/seven_ways_to_cope_with_uncertainty

https://www.bupa.co.uk/newsroom/ourviews/cope-with-uncertainty

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.

If you would like to view the Webinar on ‘Coping with uncertainty’ This is being delivered live on Tuesday 3rd August at 12pm, please use the below link to register for this session –

https://register.gotowebinar.com/register/4632911407349978635

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.

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 Monday 2^nd August 2021 at 12pm using the details below –

https://attendee.gotowebinar.com/register/7354836004787361040

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.

For many it has been a while, but do you remember bumping into colleagues in the office hallway, chatting about weekend plans or a big project you’re working on? Do you recall finding yourself in the right place at the right time, giving someone a missing piece of information or introducing a colleague to someone new? You may not have realised how much these conversations mattered until you found yourself working from home.

The shift to remote working, however, has changed the nature of social and workplace life and for some not necessarily for the better. While some employees have reported more meetings than ever, they also report more isolation and less connection. That said, many have thrived as they have had the chance to live and to do differently and have found a way of working that has been good for them. But now, facing the return to the workplace there is anxiety and for some, apprehension as they think about resuming and re- growing those workplace relationships.

Microsoft’s annual Work Trend Index has taken part in many surveys throughout the Pandemic and includes an analysis of trillions of productivity signals — think emails, meetings, chats, and posts — across Microsoft and LinkedIn’s user base. It also includes a survey of more than 30,000 people in 31 countries. One of the biggest changes seen across these studies was the significant impact that a year of full time remote work had on organisational connections around the world.

Specifically, at the onset of the pandemic, they noticed that interactions within close networks increased, while interactions with distant networks diminished. As people shifted into lockdown, they focused on connecting with the people they were used to seeing regularly, letting weaker relationships fall to the wayside. Simply put, companies became more siloed than they were pre-pandemic. And while interactions with close networks are still frequent, we’re seeing that now — one year in — even these close team interactions have started to diminish. (Work Trend Index Microsoft survey)

So now as the “new normal” starts to emerge, how do we return to the workplace and how do we feel about fostering and restoring those workplace relationships?

The Working Safely guidance has been updated and confirms that “the government is no longer instructing people to work from home if they can…Employers and others must continue to follow statutory health and safety requirements, conduct a risk assessment, and take reasonable steps to manage risks in their workplace or setting.”

As lockdown eases, or comes to an end, our working lives are changing again.

There has been a lot of talk about the ‘new normal’ – but we are quite a distance from knowing how things will settle down in terms of restrictions and adaptations in our lives and our work. It seems likely there will be some permanent changes in our working lives, but also that we may need to live with uncertainty for a while longer.

Readjusting to the Working Environment

Know your own mind – Try and work out how you are doing – what are you looking forward to about returning to business as usual? What seems difficult? Recognise how your feelings and emotions are affected by circumstances and restrictions, and how you feel about restrictions lifting. Try and keep a note daily of things that have gone well, and things that have been hard. Talk things through with a partner, friend, or a colleague.

Make a plan – It might help to plan for the first couple of weeks. Don’t try and do too much and build in a lot of rewards and time to do things you know boost your mental health.

You might want to build in strategies to push through tricky bits – like the commute, public interaction, or busy places. Headphones for the commute with a favourite podcast or playlist, meeting up with a colleague to walk in to your workplace together, or a coffee/lunch buddy are all ideas. You may want to discuss any possible flexible working, or reasonable adjustments to your work too – like travelling off peak to avoid crowds.

Follow advice on masks, distancing, and testing – Many of us haven’t been around colleagues and a workplace for a while. It might take a bit of time to adjust – many organisations will be developing completely new cultures and when we are all nervous or anxious, tempers can be short and judgement fast.

Enjoy the company of colleagues – but don’t forget people that may still be working at home – For many people, getting back to a dedicated workplace is going to be exciting and rewarding. For some people though, it will be difficult, or something to be endured. For many office workers, some kind of hybrid is going to be the norm.

Be aware of how much going back takes out of you – make sure you rest – Any change is exhausting in the short term. If you are going back to commuting, or being around people for much of the day, there’s going to be a lot of adjustment. You’ll be tired.

Find your new balance – Lockdown, furlough and home working changed so many lives. You may have found a new career or job and be meeting colleagues for the first time in person

Use Support – You’re probably going to want to talk about how it’s going – try and let off steam with your friends, family and colleagues.

Supporting Staff to Return to Work – All employers have a duty of care to recognise and manage psychological hazards and to address stress at work

Involve staff in planning for return to work – Open, authentic communication is key during any period of change or uncertainty and is even more important at the moment where people may not have had their usual support structures.

Be mindful of, and compassionate around individual circumstances – Across the UK, millions of people have been directly affected by the pandemic – you may have lost staff members to COVID-19, staff may have been bereaved, had COVID-19 and recovered, been affected by Long COVID, or been affected in many other ways. It’s very important that you are able to support those people and their colleagues.

Make sure people are taking annual leave and recovery time – It’s important that you promote annual leave to recharge. As with any period of intense and unrelieved stress, when the stress is lifted, there is sometimes an impact on physical or mental health.

Consider how hybrid working will change your workplace culture – Now is the time to consider how the built environment and your culture working could better promote wellbeing.

Equip line managers with the skills to have conversations about mental health – According to MIND UK ‘For any business, the relationship between manager and employee is key to success’.

We need to be open to yet more change because just as we were at the start of the Pandemic we will now go through yet another challenging time as we readjust to difference again. Remember we have all been impacted, but we have all been impacted differently and as a result, will all adjust differently.

The relationship between managers and staff, colleagues and for some, the public, will have changed and it is important to be okay with it again. Talk as openly as you feel able, don’t be afraid to speak out if you are worried and anxious about being with your colleagues again. Use team meetings productively to air any issues as they arise and work with them directly. Try not to use just one person either to offload to or to ‘get on side’.

Remember that your organisation has a Duty of Care for you. Your manager has a Duty of Care for you, but most importantly, we all have a Duty of Care for ourselves and need to be honest with those around us and tell appropriate colleagues if you are struggling. It isn’t enough just to look after our physical wellbeing we must to pay attention to our emotional welfare and our Mental health – so know where to reach out for support if you need it.

Good work place relationships are key to a happy and productive workplace so start afresh and be clear with people that you are invested in the good relationships and try to avoid the negative ones!

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.

If you would like to view the Webinar on ‘Maintaining working relationships as people return to work’ this is being delivered live on Friday 30th July at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/6384610451658466060

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.

We have now lived through 71 weeks of the COVID-19 Pandemic. For many, this has been a time of immense financial hardship, particularly for those who may have been furloughed or have even lost their jobs.

The initial months when no one thought this would last, helped some look at their finances. For many; there was not the commute to work, the bought supermarket lunches and the usual day to day work type expenses. Public transport fares did not have to be paid and fuel for cars was also put on hold.

As the time had gone on and many individuals “settled” into the home working culture, many have been able to save quite significantly, as lockdown and restrictions eased more money was pumped in to the economy. Now, as we look to ease the restrictions completely people are beginning to think and plan ahead.

If you are one of these people, how are you going to use yours or, will you continue to save? If you weren’t in the position to save during lockdown due to other financial commitments and now need to re evaluate your money and how you are able to spread it further, you may want to consider completing a financial heath check-up.

Financial health check-up

You may have heard of the term financial wellbeing and wondered what it is and how people get good financial wellbeing.

The most logical thought is that we need to really understand our finances in order to have good financial wellbeing.

That includes:

• Looking at our budgets (the money we have coming in and going out)
• Maximising our incomes through understanding what benefits you can claim
• Learning how to get the best deals on utilities
• Understanding which are the most cost-effective shops

While all this financial education is vital, it does not automatically equal good financial health or wellbeing. Salary Finance has done some work recently on the myths of financial wellbeing, looking into the difference between behaviours that are driven by our knowledge and those driven by our hearts.

So what does that mean? Well I guess there are the practical things, saving for a house deposit, a car, work on the house and the “bigger” projects that most have at some time in our life.

There are the behavioural spending “habits” and, what might those be for you? Are they practical and affordable? What could you do to make them so?

Then there are the things that “drive” our hearts…the wishes, the dreams often vs the reality. For example travel, exotic holidays then the battle we often go through trying to decide if it is a “need” or a “want?”

For sure, the Pandemic has given us opportunity to consider what we really want, what we need and to look at the practical consequences of those things.

How do I improve my financial wellbeing?

This is almost the million-dollar question; and it doesn’t just link to our finances. Think about everything that you know about making healthy food choices and how often you should exercise – do we always make the right choices? Those choices will most likely change as other factors come into play. Those factors are that of the heart.

We may eat out when we’re happy, sad, celebrating or commiserating. Exercise could take a back seat depending on the day that we’ve had, or the activities of the evening before.

Life isn’t straight forward, and nor should we pretend it ever could be. The same logic can be applied to our finances.

Yes, we should be arming ourselves with knowledge, we should be planning how much money we must spend on certain items – but we must also understand that this isn’t a fool proof way to good financial wellbeing.

People may find that they spend more money when they are stressed, tired or sad. Equally, we may reward ourselves by spending when we’ve had good news – or for a special occasion.

Especially over the last few months, people may have found that they have spent more in certain areas to give themselves a sense of control. A good way to start controlling these emotional behaviours is to firstly be aware of them.

If you start to feel guilty when you spend money, take that as a cue to check in with yourself – what else is going on?

How does money make you feel?

Taboo around debt and money has long been a barrier for people getting the help and support that they need. But the interesting thing is that usually, the quicker that someone seeks help, then the less debt they could have built up.

Free debt advice provider, PayPlan, knows that a third of people wait on average three to four years before they seek help. Interestingly, the number one piece of feedback that PayPlan’s experts get back is that ‘I wish I’d got in touch sooner’.

Understand your current thoughts towards your finances

There are no right or wrong answers to the five questions below. Instead, use them as an indicator of whether you need to change something in your life or if you feel they are spiralling out of control.

1. Do you ever feel guilty about spending money? If so, think about why that could be.
2. Are you often worried about the amount of money that you have?
3. Do you feel comfortable talking about money with loved ones?
4. How happy are you to open a bill, or would you hide it and put it off?
5. If you are struggling to make repayments, how does it make you feel to speak to a professional to get help?

If you are experiencing problems with finances or dealing with debt, you can also contact Care first. Care first are an independent, leading provider of professional employee support services. Care first employ professionally qualified Counsellors and Information Specialists, who are experienced in helping people to deal with all kinds of practical and emotional issues.

We recognise that having money worries and/ or being in debt can make you feel isolated, scared and anxious. It has a negative effect on your work, your health and your family. Making that initial request for help is always the most difficult, but once you have made that initial call you have taken the first step towards getting the right help to a better quality of life.

Care first Counsellors are available 24/7 to support you with the emotional impact of financial difficulties.

Most people delay dealing with their money problems longer than they should. Finances are a core part of our lives and can be the root of many issues. Asking for help early on may help prevent problems later down the line. A good starting point would be to talk it all through confidentially with an Information Specialist at Care first, who will help you make informed choices about what to do and how to do it.

Care first Information Specialists are not Financial Advisors but are money trained experts, so whether you are at breaking point and need ongoing guidance to resolve debts, or just have a simple question – our Information Specialists are here to help with a range of issues, some of which include; debt, budgeting, rent/mortgage arrears, reduced income, tax, benefits and many more.

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 Care first can support with financial concerns’ this is being delivered live on Thursday 29th July at 12pm. You can register to join the webinar at:

https://register.gotowebinar.com/register/3816246946639467276

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.

Social media platforms are often in the spotlight when it comes to how they handle unwelcome behaviour online. While Facebook, Twitter and other platforms can set their own policies about what speech is allowed based on their own terms and values, they must abide by the local law in which they operate. Different countries have taken varying approaches to the legality of hate speech, and many have called for new legislation to be able to hold perpetrators to account for their comments.

Human rights experts point out that speech should not impede on the human rights of others; targeted harassment is designed to silence or cause victims to self-censor. Therefore, speech without regard to harm can actually suppress speech, particularly for vulnerable groups.

All bullying, whatever the motivation or method is unacceptable and should not be tolerated. It can affect anyone and we are all potential targets – whether we are a well-known sports star, adult, child or the bullying is at school, in the community, at work, online or at home.

In this article we will be looking at the different types of online abuse, some tips and advice on best practice when dealing with online abuse and also look at some of the affects online can have on our mental wellbeing.

Types of online abuse

There are many types of online abuse. Some of the types include:

Harassment – This is the act of sending offensive, rude, and insulting messages and being abusive. Nasty or humiliating comments on posts, photos and in chat rooms. Being explicitly offensive.

Denigration – This is when someone may send information about another person that is fake, damaging and untrue. Sharing photos of someone for the purpose to ridicule, spreading fake rumours and gossip. This can be on any site online or on apps. We even hear about people altering photos of others and posting it online for the purpose of bullying.

Flaming – This is when someone is purposely using really extreme and offensive language and getting into online arguments and fights. They do this to cause reactions and enjoy the fact it causes someone to get distressed.

Impersonation – This is when someone will hack into someone’s email or social networking account and use the person’s online identity to send or post vicious or embarrassing material to/about others. The making up of fake profiles on social network sites, apps and online are common place and it can be really difficult to get them closed down.

Outing and Trickery – This is when someone may share personal information about another or trick someone into revealing secrets and forward it to others. They may also do this with private images and videos too.

Cyber Stalking – This is the act of repeatedly sending messages that include threats of harm, harassment, intimidating messages, or engaging in other online activities that make a person afraid for his or her safety. The actions may be illegal too depending on what they are doing.

Exclusion – This is when others intentionally leave someone out of a group such as group messages, online apps, gaming sites and other online engagement. This is also a form of social bullying and very common.

Bullying by spreading rumours and gossip

The worst thing about social networking sites and messaging apps, is that online abuse can be seen by lots of people and these posts can go viral very fast and be shared by so many people within minutes in some cases.

According to a study by bullying.co.uk. People who have been bullied online, gossip and rumours are often spread by people who were once friends or work colleagues. Posting false and malicious details about people on the internet can be classed as harassment.

Threatening behaviour

Anyone who makes threats to you on the internet could be committing a criminal offence. It is against the law in the UK to use the phone system, which includes the internet, to cause alarm or distress. It could also be against the 1997 Harassment Act. If threats are made against you then it is essential you make a complaint to the police. If you can’t print out the threats use the “print screen” button or snipping tool to take a snapshot of the computer screen and then save that somewhere safe. Or if you have a phone or tablet, use the screenshot function and keep these images safe.

Tips and advice

• If an individual posts abuse or sends threats, they can be traced by the police without any difficulty. Every time an individual visits a website or makes a posting, your internet service provider should have an electronic note of your activity. Even if you create an anonymous email.
• Keep safe by using unusual passwords. Use a combination of letters, lowercase, uppercase, symbols and numbers. Don’t use any part of your name or email address and don’t use your birth date either because that’s easy for people who know you to guess. Don’t let anyone see you signing in and if they do, change the password as soon as you can.
• If you are using a public computer such as one in a library, computer shop, or even a shared family computer, be sure to sign out of any web service you are using before leaving the computer so that you can protect your privacy.
• Think twice before you post anything online because once it’s out there you can’t take it back. It is easy for any comments or posts you make online to be taken out of context and these could be damaging to you in the long term. Consider reading more about digital footprints and how this can affect your life both online and offline.

For many, online abuse affects their everyday lives and is a constant source of distress and worry. With mobile technology being so freely available it is an ongoing issue and one that is relentless. Not only does it go on after college or work has finished, but it then carries through into the next day and the cycle continues. It has been well documented that online abuse has resulted in tragic events including suicide, and self-harm.

If you are worried that your loved one might be the victim of online abuse, below are some tell-tale signs:

• Low self-esteem
• Withdrawal from family and spending a lot of time alone
• Reluctance to let parents or other family members anywhere near their mobiles, laptops etc
• Finding excuses to stay away from school or work including school refusal
• Friends disappearing or being excluded from social events
• Losing weight or changing appearance to try and fit in
• A change in personality i.e. anger, depression, crying, withdrawn

How can Care first help?

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 view the Webinar on ‘Unwelcome behaviour online’ this is being delivered live on Wednesday 28th July at 12pm, join us on the day or register now by clicking on the link below to ensure your place:

https://attendee.gotowebinar.com/register/3878680515422494476

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.

We may not know exactly what the lifting of lockdown restrictions will bring – but we can anticipate that things may not necessarily go back to exactly how they were before. Many of us may feel that we have settled in to a ‘new normal’ during lockdown.

We may feel that whilst there are negatives to the situation and obstacles which we may have faced during the pandemic; the lockdown has given many of us the opportunity to reflect on our lives, make positive changes to our wellbeing, make extra effort to connect with loved ones and show acts of kindness within our local communities.

It may now be that as we establish new/old routines that our prioritising of time effectively will become a key skill again. We are all in different situations, so this article may not be for everyone. It may be that you have worked throughout the pandemic and you are now feeling like you have some more time for yourself. Some may now be facing a return to work or to their place of work. This may affect their routine such as having to prepare lunch for the week and getting their clothes ready for work for example. It may be that you have started going to the gym or for a run at lunch time, but now this may have to change with the return to work. This article looks at some tips to help you establish old routines and prioritising your time effectively.

Healthy Diet & Hydration –

If you have made positive changes to your diet, levels of nutrition and keeping hydrated during the lockdown period, it
is important to try and continue this post lockdown and try to incorporate these changes in to your daily routine.

• Plan weekly meals and pre-prepare meals where possible.
• Introduce bulk cooking once or twice a week if you have a busy schedule.
• Invest in a water bottle that tracks your intake throughout the day. The NHS advises we should drink about 1.2 litres (six to eight glasses) of fluid every day to stop us getting dehydrated.
• Stock up on plenty of fresh fruit and vegetables to snack on when you are back ‘on the go’.
• Get the family involved in cooking or food preparation if this is something you have enjoyed doing together during lockdown.

Exercise –

With social interaction and our everyday movements being restricted; many individuals introduced more exercise in to their routines from home. Whilst it may not be possible to exercise as much or as often as you have been during lockdown, try and work this into your daily or weekly routine where possible –

• Consider joining a gym or health club with flexible hours for you to attend around your schedule.
• Set your alarm an hour earlier in the morning where possible to go out for a walk or do an online fitness class.
• Taking up a new sport where people meet regularly to train together.
• Access short online workouts – these are available from 5 – 15 minute sessions which might be easier to work in to a busy schedule.
• Walk or cycle to work where possible.
• If you find that exercise can’t be worked into your working week easily after lockdown, consider setting some time aside at the weekend and make it something fun that you enjoy doing – you could even get the family involved too!

Family Time –

For many of us, the lockdown has meant having a lot of extra time spent together as a family in the same household. Whilst some may have found this challenging at times, you may have also found this extra time spent as a family unit valuable and would like to incorporate more of this into your usual routines after lockdown –

Set aside 30 minutes or an hour in the evening for quality time with young children – they will have been used to having a lot of extra time with you, which you and they may miss after lockdown.

Work in a family fun night into your routine once a week or every couple of weeks; e.g. game night, movie night, quiz night etc.

Try and eat your evening meals together – this gives you all the opportunity to talk about your best and worst parts of your day.

Ask each other what you have all liked about having extra time together as a family and draw from some of these positives to incorporate into your new routines after lockdown.

Communication –

During the pandemic you may have had the opportunity to reflect on the way you communicate with others now vs before COVID-19. Perhaps you have found new ways of communicating that you would like to incorporate into your new routine after lockdown –

• More effective communication at work amongst teams via regular or daily video calls.
• Delivering Webinars or Video Conferencing
• Communicating more over the telephone or using video calls rather than being reliant on messaging or emails.
• Making more effort to connect with family and friends – this doesn’t have to stop once the lockdown is lifted; you may still choose to keep family quiz nights or group video calls going with friends to keep connected with each other, you may decide to make these more infrequent e.g. once a month instead of weekly.

Self-Care –

Lockdown may have allowed you to have more time to focus on yourself and to consider what matters most to you, ensure to incorporate these positives into your new routines post-lockdown. Still make time for “you”, whether that be a new hobby you have taken up, a healthy diet and exercise or just a bit of relaxation – this will all help to improve your overall wellbeing.

Prioritising time effectively?

It might feel difficult or overwhelming to try and think about how to  incorporate many of these factors into our ‘old normal’, many of us may have hectic lives and busy routines usually, and to add more to it might feel unrealistic. It is important to recognise that these have not been ‘normal’ circumstances and during lockdown many of us have had extra time on our hands; time that has allowed us to introduce new things into our lives, time to reflect and have quality time with our families at home. Realistically, we are not going to be able to ‘do it all’, but try to consider what the key positives are that you’ll be taking from your time spent in lockdown and what is most important for you. Write down what a ‘normal’ week looked like for you before lockdown and look at where there may be gaps, or things you used to do that you would now like to replace with something that is more meaningful to you now. And remember – be realistic – you don’t have to work everything in to every day or week in the way you are able to now, but even if you are able to incorporate things on a monthly basis you may feel more positive for doing so.

Here are some tips to “make time” for yourself:

• Focus your priorities to create time – Look at what your priorities are. Be very disciplined to cut them down to help you focus. Create a list and have small goals to help you achieve your priorities.
• Great planning “creates” time – Planning your time is really important. Otherwise you may have so much going on that you just run out of time. Use a diary or some sort of system to help you plan your time.
• Keep time “in reserve” for unforeseen events – Sometimes the unexpected “steals” time from us, however, there is no point in worrying about it. You may need to take time out to look after a loved one or new baby, or to manage an emergency project at work. Life is a marathon and you’ll be able to recoup quality time later.

For more tips please visit the Care first Lifestyle site via the below link (Username and Password are available from your HR/People team if you do not have them to hand)

https://carefirst-lifestyle.co.uk/extranet/at-work/working-effectively/time-management

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.

If you would like to view the Webinar on ‘Prioritising time effectively and establishing old routines’ this is being delivered live on Tuesday 27th July at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/6755773691312390924

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.

For many across the UK, the gradual easing of lockdown restrictions is a welcome sight. People have been longing for a return to some form of normality, being able to socialise with friends, play sports, go to bars has been at the top of peoples priorities list. However, for many others, the lifting of lockdown restrictions has brought on a wave of anxiety.

Not only are many still worried about the spread of COVID-19 which is of no surprise given the last year we have all had, but many are also feeling anxious as this is another big change and disruption to the life and routines they have created during lockdowns over the past year. Below are a few things to consider that can help ease anxieties:

Don’t be rushed

Everyone is approaching the lockdown measures easing differently. Go at your own pace, if you’re not comfortable with some things then take it slow until you feel ready.

Try not to completely avoid everything

As much as you should go at your own pace, if your own pace is to not do anything at all you should try to encourage yourself to take baby steps at a time to get back into things and gradually build your confidence up.

Get good information

If you are unsure of a certain restriction, check the government website for your area to confirm. Try to also avoid sensationalised news stories that can make you feel more anxious about things opening up again and make sure you use trusted sources for your info.

Share your concerns with others

Speak with friends or family about your concerns about restrictions easing. This will not only help you feel more understood, it will make those around you conscious of how you feel and they will consider this when with you.

Don’t overdo it

Make sure you set aside time for you to relax. Trying to ease yourself out of lockdown restrictions can be tough, so try to avoid booking in too many things to start with as you will soon miss your rest and down time.

Try to be aware of your thoughts

It can be easy to get caught up in a whirlwind of negative thinking which induces anxiety. Try to be aware of these thoughts and challenge them, are they right? Is there known evidence to say that thought is not reasonable? This can help you to reason with yourself.

Organise a social occasion

Having anxiety about the easing of lockdown and being invited to someone else’s occasion can be quite a daunting thought, as it may not be a situation you feel completely comfortable with just yet. Try to plan your own occasions, be in control of the location, what you’re doing, when and for how long. You can set the plans to something you are comfortable with then.

Focus on the now

During times of uncertainty it can be easy to be flooded with lots of ‘what if?’ questions. But it is important to focus on the present, what is actually happening and what you can control. Becoming worked up over a scenario that hasn’t happened yet doesn’t help with any anxiety.

More information

If you would like to view the Webinar on ‘Tips to look after your Mental Health as restrictions ease’ is being delivered live on Friday 16th July at 12:00pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/954798721390658576

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.

Love Park Week runs from 23rd July – 1st August 2021 –

Most of us spend the vast majority of our time inside. According to one government estimate, the average Brit spends 90% of his or her life indoors, and as we get older we become even more inclined not to venture out. But is all this indoor time hurting our health?

The study results are ticking up: spending time outdoors seems to have discernible benefits for physical and mental health. Granted, some are merely by association and can be achieved by other means, perhaps while indoors, but often only with a good deal more trouble and expense. Here are five potential benefits of spending more time outdoors:

1. Your vitamin D levels will go up

Exposing your skin to sunshine — actually, ultraviolet B (UVB) rays — enables the body to make vitamin D, which is why it’s also known as the “sunshine vitamin.” Research suggests vitamin D may have protective effects against everything from osteoporosis to cancer to depression to heart attacks and stroke.

Of course, it has to be sunny out, and there are some snags. Where you live, the season, and the time of day affect how much UVB reaches your skin. The farther you live from the equator, the less UVB radiation you receive. Vitamin D production is affected by age (people ages 65 and over generate about a fourth as much as people in their 20s) and skin colour (African Americans have, on average, about half the levels of vitamin D in their blood as white Americans).

Another problem: sunscreens are most effective at blocking UVB light, the part of the spectrum that causes sunburn, but UVB also happens to be the kind of light that kick-starts the generation of vitamin D in the skin. The either-or of sunscreen and sunshine vitamin has stirred up a lot of controversy and debate between pro-sunscreen dermatologists and the vitamin D camp. But there is plenty of middle ground here: some limited sun exposure on short walks and the like, supplemented with vitamin D pills if necessary, and liberal use of sunscreen when you are out for extended periods,
particularly during the middle of the day.

2. You’ll get more exercise (especially if you’re a child)

Being outside isn’t a guarantee of being active. Still, there’s no question that being outdoors is associated with activity and indoor living is associated with being sedentary, particularly for children. According to some surveys, American children spend an average of 6½ hours a day with electronic media (video games, television, and so on), time that is spent mainly indoors and sitting down. British researchers found that children are more than doubly active when they are outside.

Adults can go to the gym. Many prefer the controlled environment there. But if you make getting outside a goal, that should mean less time in front of the television and computer and more time walking, biking, gardening, cleaning up the yard, and doing other things that put the body in motion.

3. You’ll be happier (especially if your exercise is ‘green’)

Light tends to elevate people’s mood, and unless you live in a glass house or are using a light box to treat seasonal affective disorder, there’s usually more light available outside than in. Physical activity has been shown to relax and cheer people up, so if being outside replaces inactive pursuits with active ones, it might also mean more smiles and laughter.

Researchers at the University of Essex in England are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Their investigations into “green exercise,” as they are calling it, dovetail with research showing benefits from living in proximity to green, open spaces.

4. Your concentration will improve

A study published in 2008 found that children with ADHD scored higher on a test of concentration after a walk through a park than after a walk through a residential neighbourhood or town/city area. Other ADHD studies have also suggested that outdoor
exercise could have positive effects on the condition. Truth be told, this research has been done in children, so it’s a stretch to say it applies to adults, even those who have an ADHD diagnosis. But if you have trouble concentrating — as many do — you might see if some outdoor activity, the greener the better, helps.

5. You may heal faster

University of Pittsburgh researchers reported in 2005 that spinal surgery patients experienced less pain and stress and took fewer pain medications during their recoveries if they were exposed to natural light. An older study showed that the view from a window (trees vs. a brick wall) had an effect on patient recovery. Of course, windows and views are different than actually being outside, but we’re betting that adding a little fresh air to the equation couldn’t hurt and might help.

Useful sources & more information

The information for this article was originally published by Harvard Health Publishing. To access this and more information please visit the link below –

https://www.health.harvard.edu/mind-and-mood/a-prescription-for-better-health-go-alfresco

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.

You can join our live webinar titled ‘The benefits of the outdoors (in line with Love Parks Week)’ on Thursday July 15th 2021 at 12pm. Please use the following link to register your attendance:

https://attendee.gotowebinar.com/register/4822119765859614219

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.

The Pandemic has touched us all and for many children and young people, the effects are likely to have longer term implications on both mental health and social behaviour.

As the schools closed, the children experienced a huge loss. The loss of their routine, their teachers, their friends and peers. Family life also changed dramatically too with home schooling being at the forefront of many parents minds and how they were going to manage their work alongside the teaching and childcare. Children missed seeing family members and friends. Their social activities and the life they were familiar with changed and, we know as adults how change impacts us – Children are no different.

As the various easing of restrictions began and children and young people were able to attend their places of learning, many parents breathed a sigh of relief. However, within the education setting, professionals noticed differences in many of the children returning. Their confidence wasn’t as high as it was pre Pandemic, their social skills had regressed in some ways and many appeared anxious. This was without the impact of the home-schooling parents had been doing to the very best of their ability.

These changes have undoubtedly affected many, and parents are now coming forward and asking for help with their children’s mental health.

Remember, “We all have mental health and there is no health without mental health!”.

So how can we improve children’s mental health? Parents can nurture a child’s mental health by building a close relationship with them, providing structure and boundaries, fostering independence, encouraging social connections, teaching healthy habits and modelling positive behaviour.

Place2be suggest how to help at home –

Find time to talk, just the two of you – ‘Check in’ with them while you’re doing things together, so they get used to talking about their feelings.

Play together – Play helps them to be curious, learn new things, solve problems and express feelings without words.

Be a role-model – Show how you cope with difficult feelings and look after yourself

Does my child need support with their mental health?

It is normal to feel angry, sad, worried or stressed sometimes. However, if they’re struggling to cope with those feelings, they might need some support.

Look out for:

• Sudden changes in behaviour
• Negative thoughts and low self-esteem
• Arguing and fighting
• Sleep problems
• Avoiding school or staying with you all the time
• Aches and pains

Remember – everyone is different and these signs might not have anything to do with a mental health problem. Try talking to them first. If you’re worried.

Children and young people can be affected by big changes like:

• Death or illness in the family
• Parents separating
• Moving school or moving house
• Tests and exams
• Adolescence and puberty
• Relationship and friendship problems

Additional Support

The organisation, Young minds have many thing in place to help both children and their parents. They also have a helpline staffed by professionals who are there and ready to help – https://youngminds.org.uk/find-help/for-parents/

Parents Helpline for detailed advice, emotional support and signposting about a child or young person up to the age of 25. Free on 0808 802 5544 from 9:30am – 4pm, Mon – Fri. Parents Helpline is available in England, Scotland, Wales and Northern Ireland.

You’ll get through to a trained adviser who will listen and talk through your concerns in complete confidence. They will help you to understand your child’s behaviour and give you practical advice on what to do next. If you need further help, they can arrange for a qualified mental health professional to call you for a telephone consultation.

As well as those detailed above, there are many other avenues of help available for example –

• Mental Health Foundation
• GP
• Child psychologists
• Social workers
• Your children’s school staff and this is always a good place to start as they will know your child and
• you and together you can come up with a plan to help.

Above all, talk with your child, be open about your feelings and thoughts (where appropriate) and tell them that is okay not to be okay sometimes.

More Information

https://www.mentalhealth.org.uk

https://www.place2be.org.uk/our-services/parents-and-carers/supporting-your-child-s-mental-health/

https://youngminds.org.uk/find-help/for-parents

https://www.nspcc.org.uk/keeping-children-safe/support-for-parents/mental-health-parenting/

http://www.youngpeopleshealth.org.uk/wp-content/uploads/2016/11/AYPH

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.

If you would like to view the Webinar on this is being delivered live on Wednesday 14th July at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/9113835805978429455

After registering, you will receive a confirmation email containing information about joining the webinar.

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.

When you connect to the helpline, the counsellor will provide ‘in the moment’ support to help with the issue you have contacted Care first for. Throughout the session the counsellor will assess your situation and what support is most clinically appropriate for you. There are a number of different possible outcomes. The examples below will give you an idea of how your call may be handled.

Outcome 1 – Your initial call with the counsellor will provide you with the support you need ‘in the moment’ and no further support is recommended.

Outcome 2 – During your session with the counsellor they may recommend addition sessions of counselling on the telephone, video or face to face.

Outcome 3 – It may be that the reasons you have contacted us are more appropriately supported by one of our support partners or an alternative service. In this case, the counsellor may refer you to a charity or specialist organisation that work with the specific issue you called about, or refer you on to another service that can offer you the most clinically suitable support for what you are going through. This may include your GP or alternative NHS services.

Finally – they will assure you that no matter what route you take you can still always use the helpline for any ‘in the moment’ support you may need at any time of the day.

If you need practical advice from one of our Telephone Information Specialists (TIS) they will support you as soon as you contact the service and provide you with any information you may need. Care first Telephone Information Specialists are available 8am-8pm Monday- Friday.

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 ‘What to expect when you call Care first’ this is being delivered live on Tuesday 13th July at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/832350509451465744

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.

Below are some example scenarios and a breakdown of how Care first would support each situation. It is however important to highlight that each case is supported on a case by case basis and what may be clinically appropriate to support one client’s situation may not be suitable for another individual –