Health and Wellbeing News

When the Pandemic “hit” how quickly everything changed for us all? Whether or not you saw the lockdown coming or were completely shocked at the speed with which the day to day foundations of our normal lives (going to work, leaving your home, seeing your loved ones) were changed. It was unlike anything in our living memory. Initially we all thought “this won’t last” “A few weeks or months at the most” And yet, here we are a year on. From this position it’s hard to see how things could ever be the same again. This state has been our “new normal” for so long

For many, this has been a time of loneliness, frustration and often grief, as we are unable to process anything the way we traditionally would. The end of lockdown is not so much anticipated as craved. “When things begin to ease up,” we said to ourselves, “when I can do this/that again” etc However now that time has come and we begin to get prepared to re-entre the world, it feels less like a loud celebration and more like coming out of hibernation and carefully testing how it will be. No matter how isolated we may have been, we still won’t be able to hug, hold gatherings any larger than six (unless under specific circumstances) or share indoor space in any meaningful way for some time to come. We see social distancing and the wearing of masks continuing for the foreseeable future

That sense of caution is just one of the many reasons why the way out of lockdown will make the loneliness and isolation worse, not better. And it’s important to hold space for those who are struggling, or even unable to follow the path out. We have become used to the way things are now and we are being asked to change again and for many this will be extremely challenging. Part of that is to do with just how confusing the way out will be.

Researchers at the University of Sussex found that the proportion of mothers responsible for 90 to 100% of childcare increased from 27% to 45% during lockdown. As restrictions ease, there are mothers who remain isolated in their childrearing role while their partners return to a form of normality

Physical and geographical isolation is another major factor. As Kayleigh Dray pointed, “unless you live within walking distance of your friends, have access to a car or feel ready to brave public transport again, the bubbles suggested by the government mean little”

Then there’s the psychological impact. There are many mental health conditions, from health anxiety to OCD, which find thrive and live off routine and control. Leaving those spheres of control without clear measured guidelines is intimidating and anxiety-inducing.

For many, lockdown has given people a sense of containment that it’s okay not to want to go out and not to want to do this. [In their mind they think], ‘I feel safe, and I don’t want to feel unsafe. And when I see people who are all hugging each other and saying, “I’m so happy to see you”, I can’t do that.'” This leaves you with the sense of being on the outside looking in or, more accurately, on the inside looking out, as friends, loved ones and strangers embrace the lifting of lockdown with seemingly no worry.

Think of those with illnesses that don’t allow them to go out much and how this is for them usually as this is their norm. As we come out of lockdown, we may have gained some understanding of what that isolation can be like, it’s a chance to work towards a society that doesn’t isolate some for the sake of others. It is a chance to do differently moving forward.

It is time to assess how things for you were before the pandemic, how you have been during it and what things may look like for you as we move forward

You may not have enjoyed the process, that said, how we have lived for the past year is beginning to change and so it is an opportunity to reflect on any learning and make a plan to “return to the world”

It is important to reach out to people if you are struggling, to try to explain how you are feeling about yet another change.

Isolation still may be a concern of yours as the lockdown begins to ease, perhaps because of fear, or anxiety about what may be out there. We had no choice throughout the lockdown. Perhaps we now have a greater choice and some control over our lives again We will explore some of these and discuss this topic in more detail during the ‘Isolation after lockdown eases’ webinar on Tuesday 30th March 2021 at 12pm.

You can register to join the webinar at: https://attendee.gotowebinar.com/register/2356957519438658064

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 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.

With the clocks ‘springing’ forward we wave goodbye to the cold, dark days of winter. Here are some top tips and ways to give your health a ‘Spring Clean’.

Spring Clean Your Wellbeing:

In this article we will explore a series of simple changes or additions to our lifestyle that many of us can adopt to start the spring season with a fresh focus on our wellbeing:

1. Getting sleep ready – the start of British Summer Time can be a significant factor in sleep disruption as we lose that hour of precious sleep. To minimise the impact consider gradually moving your bedtime earlier in the days approaching. The change doesn’t have to be drastic, 10 minutes or so will be sufficient. Furthermore, to aid sleep, avoid food and alcohol near bedtime.

2. Seasonal eating – A new season brings new foods and recipes. Take advantage of the different fruit and vegetables that are in season during spring. You’ll be able to enjoy delicious foods such as spinach, purple sprouting broccoli, radishes, watercress, asparagus and rhubarb.

3. Help with hay fever – spring brings with it the start of the allergy season. Various nutrition experts tell us that foods rich in flavonoids such as quercetin, vitamin C and beta-carotene can help to block histamine and reduce inflammation. Foods with these ingredients can include garlic, onions and blueberries. Carrots are also good for giving your immunity a boost. Regularly eating local honey can also help your immune system to cope with allergens.

4. Keeping a diary or journal – Writing notes or keeping a diary can be a useful way to get mental clutter out of your head. Eve Menezes Cunningham, author of 365 Ways to Feel Better says that If you’re looking to free up more energy, she suggests writing your cluttered thoughts on a piece of paper before ripping it all up and recycling, or writing in pen on toilet paper and literally flushing away the mental mess.

5. Fitness and exercise – Regular exercise is a great way to maintain positive mental and physical wellbeing. With the changing season we may now be more encouraged to train outdoors. Consider working out with a partner or friend as working out with a friend can be great for boosting your motivation and also output in your activity.

6. Having a visual goal to work towards – If you have health, fitness or wellbeing goals this spring, having a visual reminder of this target can be very motivating. This might be a countdown to an event like a marathon or a photo or phone screensaver to inspire you whenever you see it.

7. Vitamin D top up – As many of us know, sunlight is the best source of Vitamin D. However, we also know we don’t get much of it during the winter months and sometimes during spring. You may want to consider vitamin D supplements to top up our vitamin D stores as it is useful in building healthy bones and immunity.

8. Sun Screen is cool – and not just for summer. Sun screen can help protect your skin in spring too. “When choosing a sunscreen, look for a high sun-protection factor (30 SPF or more) to protect against UVB, the UVA circle logo and/or four or five UVA stars to protect against UVA,” advises Dr Anjali Mahto, consultant dermatologist and British Skin Foundation spokesperson. “Ensure you apply plenty of sunscreen 15 to 30 minutes before going out into the sun, and reapply every two hours and after swimming.”

We will explore some of these and discuss this topic in more detail during the ‘Spring Clean Your Wellbeing’ webinar on Monday 29th March 2021 at 12pm. You can register to join the webinar at: https://attendee.gotowebinar.com/register/7272897096987280396

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 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.

As the COVID-19 situation is progressing and the Government guidance continues to change as lockdown restrictions are eased, individuals may be feeling anxious about going back to “normal life” and to how safe it is to go on holiday, either abroad or even in the United Kingdom. This article looks at things to consider when you are looking to travel or go on holiday. Some are factors that we may have considered before going on holiday before the COVID-19 pandemic arose, but there is now so much more to consider.

What are the current rules around travel?

Currently at the time of writing (17/03/2021) holidays either within the United Kingdom or abroad are not allowed due to the current restrictions around COVID-19. Anyone who travels abroad currently needs to fill in a form known as the “Declaration to Travel form” and they have to have a valid reason to be able to travel abroad such as for work for example.

For more information on the latest travel guidelines please check the below website:

https://www.gov.uk/guidance/travel-advice-novel-coronavirus

It is important to consider how COVID-19 guidelines may affect your future travel plans and to what the consequences may be. When booking a holiday or making any travel arrangements, it may be worth asking yourself the below questions:

• What happens if I am away and another lockdown is enforced?
• Will I need to pay extra to have a COVID-19 test?
• Will I need to pay extra costs for quarantine hotels and associated costs?
• Will I have to quarantine for an amount of time when I arrive at my destination?
• Will I have to quarantine when I return back home from my destination?
• How long will I need in total for my holiday due to quarantine guidelines?
• Can I get the time off from work for my holiday and for the amount of time that I would need to quarantine following my holiday? (If you went abroad for two weeks and then the government guidance was that you needed to self-isolate for ten days following your arrival back into the United Kingdom would you be able to have 24 days off from work in total?)
• What happens if the government advice on quarantine changes whilst you are abroad? (Say for example you are in Greece for ten days and while you are there the United Kingdom quarantine guidance changes from not having to quarantine to having to quarantine for fourteen days on your return) Consider whether you would be able to have the extra time off from work or be able to work from home?
• What happens if you were going to be flying for your holiday and you get to the airport and they are taking temperatures of individuals before people get onto the plane and someone in your party cannot get on the plane as their temperature is too high. Would you go without them? Or would you all return home? This is not only worth considering when flying out of the United Kingdom but also for your return flight
• Will your travel insurance cover you if you cannot travel due to COVID-19?
• What happens if you or someone you are travelling with contracts COVID-19 whilst you are away?
• Remember that the quarantine guidelines may be different depending on where you are located
• It is always worth asking yourself to consider the worst case scenarios of traveling during this time so that you can prepare for these situations as best you can
• Do I have enough supplies if I have to self-isolate on my return home?
• Will I miss any planned events/appointments if I have to quarantine/self-isolate on my return from my holiday?
• Do I need to inform schools/nurseries if our household has to quarantine following a holiday?
• Will my travel insurance cover me for any loss of earnings if I have to quarantine following a holiday?

How can Care first help?

If you feel you may need some emotional or practical support, you can contact Care first. 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.

If you would like to learn more about “Things to think about when planning this year’s holiday” Then please join our webinar on Friday 26^th March at 12pm using these details –https://attendee.gotowebinar.com/register/3450927608472390926

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.

Monday 29th March  – Spring Clean Your Wellbeing

Tuesday 30th March – Isolation After Lockdown

Wednesday 31st March– How care First Can Support You

Thursday 1st April – Managing Pressure

Friday 2nd April – Bank Holiday

For full details and the links to register for the webinars click here: Care First Webinars Week Commencing 29th March 2021

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 disciplinaries.

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.carefirst-lifestyle.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 Thursday 25^th March at 12pm using the details below –

https://attendee.gotowebinar.com/register/3817062781502046733​​​​​​​

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.

What is separation anxiety?

Separation anxiety is when an individual experiences excessive anxiety regarding separation from home, people or pets that they have a strong emotional attachment too (e.g., a parent, caregiver, significant other, siblings or dogs).

What are some of the types of situations that can cause separation anxiety?

Many of us will adapt to change well and not experience any anxiety as things start to return to normal (or the new normal), some of us may experience mild anxiety as things change and others may experience more severe feelings of anxiety. It is important to remember that we all feel and deal with change in different ways, especially when it means a change to the amount of contact time we have with each other.

Some of the most common situations that can cause separation anxiety and that are happening now or may happen in the not too distant future are:

• Parent, spouse or partner returning to their place of work after working remotely.
• Children returning to nursery or school after a prolonged time off
• Separation anxiety in dogs after a prolonged time at home with owners
• Elderly dependants or relatives

What are some of the common symptoms of separation anxiety in people?

• Unusual distress about being separated from a person or pet
• Excessive worry that another person will be harmed if they leave them alone
• Heightened fear of being alone
• Physical symptoms when they know they will be separated from another person soon
• excessive worry surrounding being alone
• needing to know where a spouse or loved one is at all times

What are some of the common symptoms of separation anxiety in dogs?

• Vocalisation such as howling or barking
• Destructive behaviour such as scratching walls and doors, or chewing furniture and other items
• Going to the toilet indoors
• Hyper salivating or panting
• Increased heart and respiration rate

Tips to combat separation anxiety:

With dogs, it is important to try and pre-empt any separation anxiety and to start early. If you know or think a return to the workplace is happening soon, try leaving your dog in another room for periods of time or try leaving the house to start getting them used to being alone. That way they will get used to your return. It is recommended to speak with your vet to obtain professional advice.

With children, again it can be very helpful to try to set things in motion before the actual change. This could be getting up at the time they would do for nursery or school and/or doing a test run of the journey to nursery or school, especially if this involves a change to the normal route or when starting a new nursery or school. If there are mutual friends attending the same nursery or school, arranging a play date prior to the return can help with the adjustment. Other tips we can try are:

• Explain the changes and talk about them together.
• Reflect together on what it might feel like to have closer contact with people and go outside more.
• Stick to regular routines such as daily mealtimes and bedtimes as much as you can.
• Spend quality time doing positive activities with your child.
• Remind them that the rules are there to help keep them and others safe.
• Remember that this is a gradual process and that your child may need some time to adjust to the new situation.

More information

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 and 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 join the Webinar on Separation Anxiety – Life after lockdown. This is being delivered live on Wednesday 24^th March at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/2906879359447757584

In future we will be able to reflect on 2020 as the year the World we knew quite literally changed. We have all been forced to take on the challenges of change and have had to learn to adjust and adapt very quickly.

These sudden and “forced” changes have impacted all aspects of our lives both personally and professionally and, as the Pandemic remains but changes, so must we.

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

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

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

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

Existing mental health issues can also become a source of stress in themselves, for example, those living with an anxiety disorder and/or depression can be more prone to stress as they try to manage their day to day conditions. Those who are perhaps more vulnerable are more likely to develop mental health issues and illnesses when high stress levels are present. So, given that, what can we do about it? The key is to help people examine the factors that make them vulnerable and encouraging them to look for positive ways to change them.

Helpful coping strategies

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

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

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

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

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

More information

If you would like to view the Webinar on ‘Stress and finding ways through’ it is being delivered live on Tuesday 23rd March at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/3418707519735645707

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.

With World Happiness Day on 20^th March it is a good time to reflect on our own happiness, and look at how we can help ourselves.

What is World Happiness Day?

What is World Happiness Day and what is it for? World Happiness Day is a celebration to mark the United Nations International Day of Happiness. The UN General Assembly recognised happiness as “fundamental human goal”. It is a moment which the leaders of the world called for “a more inclusive, equitable and balanced approach to economic growth that promotes happiness and well-being of all peoples”.

Many of us around the world tend to lean more towards the idea that the world is a brutal and mean place where the system chews you up and spits you out but World Happiness Day is a celebration of quite the opposite, it is a celebration of the world leaders striving to increase happiness of the people, rather than ignoring this for the sake of the economy.

The theme for World Happiness Day 2021

The COVID Pandemic has played a part in the theme for this year’s World Happiness Day. As everyone around the world suffers due to COVID the theme centres around 3 key points to which help focus on our happiness and to look after ourselves and each other.

Keep calm

We must understand and recognise that many things are out of our control. By trying to control something that you cannot you only make it harder to deal with. You need to accept the situation, breathe and focus on the important things you can influence and control so you can respond in a constructive way.

Stay wise

Making wise choices can not only help you but they can also help others too. By taking positive actions to improve our wellbeing it will leave you feeling better and more motivated to also help others in times of need.

Be kind

We are all in this together and it is important that we all support each other as much as possible. Whether that is an act of kindness or getting in touch with someone and checking in to see how they are, it can go a long way to bring some positivity and support to their lives, you will also feel much better for it!

More information

If you would like to view the Webinar on ‘World Happiness Day 2021’ is being delivered live on Tuesday 16^th March at 12:00pm-12:30pm, please use the following link to register for this session

https://attendee.gotowebinar.com/register/7899419713038570253

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.