Health and Wellbeing News

Monday  March 13th, 2023  at 12pm – ‘What is short term solution focused counselling’

This webinar provides further information on short term solution focussed counselling and ‘in the moment’ support.

Please use the following link to register: https://attendee.gotowebinar.com/register/7633196077955252318

Wednesday March 15th, 2023 at 12pm – ‘How Care First can support you’

A webinar for awareness and how to access the EAP service provided by Care first.

Please use the following link to register: https://attendee.gotowebinar.com/register/4434337421240922976

Friday March 17th, 2023 at 12pm – ‘Top tips for a good night’s sleep’

A webinar detailing how a good night’s sleep can improve your overall wellbeing whilst offering tips how you can sleep better.

Please use the following link to register: https://attendee.gotowebinar.com/register/2615611048464094048

This content mentions self-harm, sexual assault, eating disorders, pregnancy or miscarriages, trauma, depression, anxiety and loneliness or isolation, which some people may find triggering.

In line with National Women’s Health Week which starts each year on Mother’s Day. We want to focus on the awareness & knowledge surrounding women’s mental health & wellbeing, so that the gap between physical and mental illnesses become more even and that discrimination becomes a thing of the past. There is a lot of focus surrounding all sorts of different stigmas to mental health but what about women’s health. What affects you and what can we do to help ourselves.

Around one in five women have a common mental health problem, such as depression and anxiety. While there can be many reasons why these develop, some risk factors affect many women. From major life transitions such as pregnancy, motherhood and menopause can create physical and emotional stresses for women. Negative life experiences – infertility and perinatal loss, poverty, discrimination, violence, unemployment and isolation also impact on women’s mental health and wellbeing. It’s important to remember everyone is different and life events and hormonal changes can affect women’s lives in different ways.

The British Medical Association states that for several decades it has been apparent that there are differences between women and men in how they express mental distress. This is seen in the prevalence of mental illness (particularly common mental disorder such as anxiety and depression, self-harm, substance misuse and suicide); pathways into treatment and support and in therapeutic preferences. There are well established links between the risks of mental illness and the social realities of women’s lives. These include women’s relatively lower incomes and access to household resources and responsibility for childcare and other caring responsibilities, as well as sexual abuse and domestic
violence. Gender neutral approaches to service provision fail to recognise the specific needs of women.

When women find it hard to talk about difficult feelings, they tend to internalise them. Men are more likely to act out their feelings through disruptive or anti-social behaviour.

Recognising the signs that you or someone you know may be experiencing a mental health issue is the first step toward getting support. Some of these signs could be:
• Anger, irritability, or aggressiveness
• Changes in mood, energy level, or appetite
• Problems sleeping or sleeping too much
• Difficulty concentrating, feeling restless, or on edge
• Increased worry or feeling stressed
• Misuse of alcohol and/or drugs
• Sadness or hopelessness
• Suicidal thoughts
• Feeling flat or having trouble feeling positive emotions
• Engaging in high-risk activities
• Physical symptoms like aches, headaches, digestive problems without a clear cause
• Obsessive thinking or compulsive behaviour
• Thoughts or behaviours that interfere with work, family, or social life

If you’re concerned you’re developing a mental health problem, talk to your GP. It can be daunting, but most people find that speaking to their GP and getting help and support can make a big difference to their lives.

For everyday support remember to prioritise your mental health. Research shows that positive mental health is associated with improved overall health and well-being and practice healthy behaviours.
Daily decisions influence your overall health.

Care first can support you with free and confidential support, counselling and information and our counselling helpline is available 24/7. A caller to the service can remain completely anonymous. We just need to know who you work for so that we can identify exactly what support options are available to you.

Join us for a webinar to discuss women’s health and wellbeing.

If you would like to view the Webinar this is being delivered live on Friday 10th March 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/5844341236939783257

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.

International Women’s Day this year is on Wednesday the 8th March 2023.
International Women’s Day is celebrated all over the world, celebrating the social, economical, cultural and political achievements of women. In addition to this, the day marks a call to action for accelerating gender parity.

Embrace Equity

This year’s theme is Embrace Equity. Equity refers to fairness and justice. The term equity differs to equality, equality means providing the same to all, however equity means to recognise that we did not all start from the same place and we must make adjustments to imbalances. International Women’s Day has chosen this theme for 2023 to encourage all to embrace equity.

About International Women’s Day

International Women’s Day began in 1911 and is an important day to improve women’s equality in all forms. Purple, green and white are the colours of International Women’s Day. The colour purple represents justice, dignity and being loyal to the cause. The colour green symbolises hope and the colour white resembles purity. The choice of colours for the day originated from the Women’s Social and Political Union (WSPU) in the United Kingdom in 1908.

Every year on the 8th of March, International Women’s Day is one of the most important days of the year to:

• celebrate women’s achievements
• educate and awareness raise for women’s equality
• call for positive change advancing women
• lobby for accelerated gender parity
• fundraise for female-focused charities

The importance of International Women’s Day

International Women’s Day provides the opportunity to highlight the work that remains to be completed to improve women’s rights. A study published in The Lancet found that women experienced worse social and economic consequences than men. A day such as International Women’s Day acknowledges facts such as this and raises awareness. In addition to this, the day is an opportunity to raise funds for women’s issues and encourages donations to organisations that work towards gender equality and women’s rights. The materials and information, as well as the awareness raised during International Women’s Day, help to educate society and communities about gender equality and women’s rights. The online website internationalwomensday.com contains a variety of resources and materials available to host events in schools or workplaces to raise awareness of the day.

International Women’s Day is celebrated globally on the same day, it therefore provides a great opportunity to network and connect with others all over the world who support the day and the movement of gender equality. It is also an opportunity to reflect on your own actions and beliefs and to consider being more aware of your actions.

Get involved

The International Women’s Day website is a hub of information, full of materials and resources available to support this year’s theme of Embrace Equity. From event packs to videos to social media cards, there is a library of materials available to help you raise awareness for International Women’s Day. There is also the option to secure a speaker for International Women’s Day and a variety of resources to educate children about the day. The key aim is to promote the day and educate others about the importance of gender equality and women’s rights.

If you would like to learn more about ‘International Women’s Day’ then please join our webinar on Wednesday 8th March at 12pm using the details below –

https://attendee.gotowebinar.com/register/8484297242511138907

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.

‘’It only takes a split second to smile and forget, yet to someone that needed it, it can last a lifetime.” ~ Steve Maraboli

The physical and psychological benefits of smiling and laughter are plentiful. Research
shows that those who consciously or subconsciously smile more live better and
longer. Research also shows there are many benefits to smiling at others. As goes the old
saying ‘laughter is contagious’ and studies show this is indeed true.

Happiness and kindness are big contributors to smiling. Happiness is something that
we all seek but it can often be hard to find. Happiness can come in many different ways
and from different things but generally it is the feeling of joy, contentment and general
satisfaction and fulfilment in life. So it is not so much something that we can find, rather
than something we can build. First we need to understand happiness and how it works.

The two main parts of happiness

If you are aiming for overall happiness you will need to have a look at two main areas
within yourself.

Life satisfaction – This is what it says on the tin. This is how satisfied you are with
different areas of your life. This includes many things such as achievements, purpose,
relationships, work, hobbies etc. many of these things can help contribute to your
happiness, but not feeling happy with these areas will actively make it harder for you to
achieve a good balance and find happiness.

Balancing emotions – Even the happiest of people will still experience feelings of
sadness, anger, bad moods etc. and this is normal. This is something you will have less
active control of, but this will be influenced by your life satisfaction. Happiness is
generally linked to feeling more positive emotions than negative.

How will I know if I’m happy?

Happiness is completely subjective as different things will make different people
happy. You may have it all and still not feel happiness, but why? Your version of
happiness might be different to what we are lead to desire. Feeling happy will feel like:

• You’re living the life you wanted
• That your life conditions are good
• That you have accomplished or will accomplish what you want in life
• You’re generally satisfied
• Feeling generally more positive feelings than negative

Helping to turn a negative mind set into a positive

Sometimes we can get trapped in a negative mind set which can make our thought
process negative, even though it doesn’t need to be. We, as humans, have a natural bias to
give more attention to the negatives than the positives. When you find yourself thinking
this way, or giving negative thoughts time and attention to grow, then you should try to
reframe these thoughts.

This isn’t about ignoring them or trying to shut them out, it is about spending the time
to think about them in a different way in which you could perhaps see the positive in
it, or find the silver lining, or realise it’s not all that bad. Negative thoughts can often be
fleeting, but by spending the time to think about them you will often see that it’s not all
that bad.

Tricks to become happier

Each of these tricks can help you to feel more positive, content and generally happier. Each
one requires some time and effort to work on.

Get regular exercise – this is good for your body and mind
Gratitude – Being grateful for what you have will allow you to become more content
Sense of purpose – Having purpose will help you to feel more fulfilled
Avoiding negativity – Work out the negative influences in your life

No easy task

There are many things in life that pose challenges to us and our happiness.
Sometimes it might feel like happiness is out of reach. It isn’t always easy to achieve,
especially if things are hard, but by making small changes in your life it will help you to
cultivate and improve on your happiness.

The great thing about happiness, is that it gets easier to achieve and maintain the happier you get!

As the World continues to react and change to cope with COVID-19 and the cost of
living crisis, there are many challenges posed in our everyday lives. We have seen
some amazing acts of kindness over recent years. Being kind to both yourself and
others can have a positive effect on not only your mental health but also it can have an
amazing knock on effect to your self-esteem and other people’s mental health as well.

Below are some ideas to inspire you as well as further information on self-esteem and
the importance of you!

Kindness is an easy way to make you and everyone around you smile

Whether you call a family member or friend that you have not spoken to in a while or tell
someone how much you appreciate them. There are many ways to be kind to others.
However, it is just as important to be kind to yourself, which is often the hardest part of
kindness.

Be Kind to Yourself

• Put positive messages where you will regularly see them
• Write down three things that you appreciate about yourself
• Make sure you spend some time doing something that you enjoy at home
• Do something that makes you feel good – It could be something simple like dressing
smart for a video call
• Try to smile and laugh as much as possible whether your speaking to someone on the
phone or just looking back at pictures or memories for example.

There are lots of acts of kindness including the ones mentioned above. However it is
also important to remember not to overdo it as you may end up becoming overwhelmed
or giving more away than you can handle, which could then have a negative impact on
your mental health.

It may be worth starting off in a small way with your acts of kindness, so that you do
not end up feeling overwhelmed. Always remember why you are doing that act of
kindness and the effect that will have on the other person or people.

Studies have shown that practicing kindness can boost serotonin and dopamine levels
in your brain, which are known as the “feel good, happy hormones”. Whilst the opposite,
cortisol – the “stress hormone” can lead to unhappiness, anger and resentment.

Consider what you can do to be ‘kind’ to people both inside the home and out. It
can make a world of difference not just to the person (or people), but to you as an
individual and will be of huge benefit to your own mental health. How can we all be more
kind to one another not just now but in the future as well?

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, 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.

Visit: www.carefirst-lifestyle.co.uk to view our articles on health and well-being, or call 0808 168 2143 for in the moment support.

What is domestic abuse?

Domestic abuse is generally defined as incidents of controlling, coercive, threatening and violent behaviour between individuals that have been in an intimate relationship that includes family members. Stereotypically women are considered to be the most
common victims of domestic abuse, however known cases of men and children being victims of domestic abuse have risen significantly in recent years.

What are the different forms of domestic abuse?

Psychological abuse

Includes name-calling, threats and manipulation, blaming you for the abuse or
‘gas-lighting’ you.

Psychological or emotional abuse can range from belittling comments and put downs to
accusations. This kind of abuse can lead the victim to believe they’re imagining things.

Economic abuse

Controlling your access to money or resources. An abuser might take your wages,
stop you working, or put you in debt. If someone is controlling or misusing your
money in a way that limits your freedom, they are financially abusing you.
Economic abuse is broader than financial abuse. An economic abuser might be
limiting your access to basic resources like food, shelter, clothing or transport, creating
instability and threatening your safety.

Sexual abuse

Doesn’t have to be physical. An abuser might manipulate or coerce you into doing things
you don’t want to do. Sexual abuse can happen in or outside of relationships, including within marriage. Your abuser may be pressuring you to have sex or to engage in sexual acts, hurting you during sex, pressuring you to have unprotected sex and more.

Coercive control

When an abuser uses a pattern of behaviour over time to exert power and control. It is a
criminal offence.

Physical abuse

Not only hitting. An abuser might restrain you or throw objects. The abuser might pinch
or shove you and claim it’s a ‘joke’. If an abuser is hitting, punching, kicking, pushing, using a weapon against you or causing you any kind of physical harm, minor or extreme, you’re being physically abused.

Tech abuse

The abuser might send abusive texts, demand access to your devices, track you
with spyware, or share images of you online. If your accounts are being monitored,
intimate videos or photos have been shared online or someone is using software that
monitors what you’re doing or where you’re going, you’re being digitally abused.

Gaslighting

Gaslighting is a form of psychological abuse that discredits your memory, perception
and sanity. An abuser might use lies, denial, contradiction, false information and
manipulation to exert control.

If you are aware of someone whose partner exhibits the behaviours below
the person could be a victim of domestic abuse:

• Partner is jealous and possessive
• They are nice one minute and then abusive in the next
• Tells the individual what to wear, where they can go and who they can see
• Constantly puts them down
• Puts pressure onto the individual to have sex when they don’t want to
• Plays mind games and makes them doubt their judgement
• Isolates the individual from friends and family
• Controls their money
• Tracks their movement and messages
• The individual feels as if they have to walk on eggshells, so they don’t upset partner
• Partner uses anger and intimidation to frighten the individual

Victims of domestic abuse can often experience domestic abuse for several years
before finding the strength to seek help and support to get away from the abusive
partner. The impact of domestic abuse on an individual can last for several years.

It is also important not to forget the impact on children who live in a household where
there is domestic abuse, a child witnessing domestic is child abuse. A child’s mental and
physical wellbeing, and their behaviour can suffer through witnessing domestic abuse
with the impact possibly lasting into their adulthood.

We all have a role in trying to identify when someone is being abused and if possible
support or encourage them to seek the appropriate help to leave an abusive
relationship.

If you are experiencing abuse or believe you are in an abusive relationship, talking
to someone can be the first step to leaving an abusive relationship. Care first have counsellors and advisers who can listen, support, or sign post you to where you can
get assistance. You could also talk to a trusted, family member, friend or colleague. 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.

There are other national agencies that provide support:

National Domestic Violence Helpline – 0808 2000 247
The Men’s Advice Line, for male domestic abuse survivors – 0808 801 0327
The Mix, free information and support for under 25s in the UK – 0808 808 4994
National LGBT+ Domestic Abuse Helpline – 0800 999 5428

Sources of information:
https://www.cps.gov.uk/domestic-abuse
https://www.nationaldahelpline.org.uk/
https://www.nspcc.org.uk/
https://www.womensaid.org.uk/

Visit: www.carefirst-lifestyle.co.uk to view our articles on health and well-being, or call 0808 168 2143 for in the moment support.

This article supports the theme for March of ‘Stepping into Spring’ on the Care first Wellbeing Calendar for 2023. As human-beings, there are lots of attributes that we share due to our biology, however it is important to be aware that each person is unique. As the saying goes, everyone is fighting their own battles and will have experienced their own trauma. This article outlines the ways in which trauma can affect us with the intention to raise awareness.

Everyone is living their own life

A major difference between each person is the life that they currently live and the past
experiences that they have gone through. Many psychologists have spoken about how
past experiences can affect your life today. The experiences we are having today were
likely shaped by the past events you have been through. Events in your childhood or
early adulthood have shaped the way you think, act, and interact with people close to
you. Unresolved traumas of the past can affect us now. Past and present issues like
losing loved ones, abuse and violence may affect your family now and may impact
on how you are doing now. For example, sometimes when we have our own children
it can remind us of some of the really tough times we went through as children.

Many scholars believe our experiences do shape who we are and that the memories of
those experiences are equally as important. A seemingly unimportant experience may
simply change how you feel one day which can cause a chain reaction of how you act a
certain day, and how you act that day could affect your life as a whole.

From the surface, we are unable to identify the past trauma or experiences of another
person without that information being shared.

Beliefs and opinions

In our various roles, our beliefs, values and attitudes are constantly interacting
with those of our peers, friends, family or teachers. We seem to instinctively ‘like’ the
individuals who share our core values and beliefs. Harmonising our value systems is
what makes a relationship successful, be it personal, educational or professional.

Sometimes your attitudes and beliefs could lead you to assume things about people
that are not right or fair, due to their beliefs differing from your own. It is important that
you realise this and develop self-awareness so that you can learn to check that this does
not happen. You should take the time to learn about and understand the different attitudes
and beliefs of others so that you can work with individuals in a way that takes these
into account.

Mental Health

In a new survey by Rethink, the results found that of over 500 people severely affected by
mental illness, an overwhelming majority of 88% said that discrimination towards
people severely affected by mental illness is widespread in England.

Levels of awareness about common mental health problems have improved over the last
few years, which is good news. But some people are living with severe mental illness,
which is not always apparent on the surface. In fact, 1 in 4 people will experience mental
health issues each year and 70-75% of those suffering with mental health issues receive
no treatment at all.

It is important to always consider the possible challenges and experiences of those
around you.

Although as humans, we may all share similar attributes biologically and physically,
the experiences that are exposed to can differ completely.

The effects of trauma

Trauma can impact each individual differently and it is important to always be
aware of how your behaviour can affect others. These are some common effects of
trauma that you might recognise:

Flashbacks – reliving aspects of a traumatic event or feeling as if it is happening now,
which can happen whether or not you remember specific details of it.
Panic attacks – a type of fear response. They’re an exaggeration of your body’s
response to danger, stress or excitement.
Dissociation – one way your mind copes with overwhelming stress. You might feel numb, spaced out, detached from your body or as though the world around you is unreal.
Hyperarousal – feeling very anxious, on edge and unable to relax. You might be constantly looking out for threats or danger.
Sleep problems – you might find it hard to fall or stay asleep, feel unsafe at night, or feel
anxious or afraid of having nightmares.
Low self-esteem – trauma can affect the way you value and perceive yourself. To find out more, see our information on self-esteem.
Grief – experiencing a loss can be traumatic, including someone dying but also other
types of loss. Many people experience grief as a result of how trauma has changed their
lives. You might feel that trauma has caused you to miss out on some things in life, which
can also lead to feelings of loss.
Self-harm – hurting yourself as a way of trying to cope. This could include harming
parts of your body that were attacked or injured during the trauma.
Suicidal feelings – including being preoccupied by thoughts of ending your life,
thinking about methods of suicide or making plans to take your own life.
Alcohol and substance misuse – a way you might try to cope with difficult emotions
or memories.

Visit: www.carefirst-lifestyle.co.uk to view our articles on health and well-being, or call 0808 168 2143 for in the moment support.

What is domestic abuse?

Domestic abuse is generally defined as incidents of controlling, coercive, threatening and violent behaviour between individuals that have been in an intimate relationship that includes family members. Stereotypically women are considered to be the most common victims of domestic abuse, however known cases of men and children being victims of domestic abuse have risen significantly in recent years.

What are the different forms of domestic abuse?

Psychological abuse

Includes name-calling, threats and manipulation, blaming you for the abuse or ‘gas-lighting’ you.

Psychological or emotional abuse can range from belittling comments and put downs to accusations. This kind of abuse can lead the victim to believe they’re imagining things.

Economic abuse

Controlling your access to money or resources. An abuser might take your wages, stop you working, or put you in debt.

If someone is controlling or misusing your money in a way that limits your freedom, they are financially abusing you.

Economic abuse is broader than financial abuse. An economic abuser might be limiting your access to basic resources like food, shelter, clothing or transport, creating instability and threatening your safety.

Sexual abuse

Doesn’t have to be physical. An abuser might manipulate or coerce you into doing things you don’t want to do.

Sexual abuse can happen in or outside of relationships, including within marriage. Your abuser may be pressuring you to have sex or to engage in sexual acts, hurting you during sex, pressuring you to have unprotected sex and more.

Coercive control

When an abuser uses a pattern of behaviour over time to exert power and control. It is a criminal offence.

Physical abuse

Not only hitting. An abuser might restrain you or throw objects. The abuser might pinch or shove you and claim it’s a ‘joke’.

If an abuser is hitting, punching, kicking, pushing, using a weapon against you or causing you any kind of physical harm, minor or extreme, you’re being physically abused.

Tech abuse

The abuser might send abusive texts, demand access to your devices, track you with spyware, or share images of you online.

If your accounts are being monitored, intimate videos or photos have been shared online or someone is using software that monitors what you’re doing or where you’re going, you’re being digitally abused.

Gaslighting

Gaslighting is a form of psychological abuse that discredits your memory, perception and sanity. An abuser might use lies, denial, contradiction, false information and manipulation to exert control.

If you are aware of someone whose partner exhibits the behaviours below the person could be a victim of domestic abuse:

• Partner is jealous and possessive
• They are nice one minute and then abusive in the next
• Tells the individual what to wear, where they can go and who they can see
• Constantly puts them down
• Puts pressure onto the individual to have sex when they don’t want to
• Plays mind games and makes them doubt their judgement
• Isolates the individual from friends and family
• Controls the money
• Tracks their movement and messages
• The individual feels as if they have to walk on eggshells, so they don’t upset partner
• Partner uses anger and intimidation to frighten the individual

Victims of domestic abuse can often experience domestic abuse for several years before finding the strength to seek help and support to get away from the abusive partner. The impact of domestic abuse on an individual can last for several years.

It is also important not to forget the impact on children who live in a household where there is domestic abuse, a child witnessing domestic is child abuse. A child’s mental and physical wellbeing, and their behaviour can suffer through witnessing domestic abuse with the impact possibly lasting into their adulthood.

We all have a role in trying to identify when someone is being abused and if possible support or encourage them to seek the appropriate help to leave an abusive relationship.

If you are experiencing abuse or believe you are in an abusive relationship, talking to someone can be the first step to leaving an abusive relationship. Care first have counsellors and advisers who can listen, support, or sign post you to where you can get assistance. You could also talk to a trusted, family member, friend or colleague. 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.

There are other national agencies that provide support:

National Domestic Violence Helpline – 0808 2000 247
The Men’s Advice Line, for male domestic abuse survivors – 0808 801 0327
The Mix, free information and support for under 25s in the UK – 0808 808 4994
National LGBT+ Domestic Abuse Helpline – 0800 999 5428

Sources of information:

https://www.cps.gov.uk/domestic-abuse
https://www.nationaldahelpline.org.uk/
https://www.nspcc.org.uk/
https://www.womensaid.org.uk/

If you would like to view the Webinar this is being delivered live on Monday 6th March 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/2653667344763995488

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.

As many of us have now taking up a Hybrid/Remote way of working, you may find yourself feeling stiffer than usual. This could be due to postural changes as a result of trying to get used to your new working environment. The below tips may be useful if you, like so many others, are feeling the effects of a change in your working environment –

Avoid slouching when sat down:

This strain may increase tension in the muscles, which may in turn cause pain. Get in to the  habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position. Exercises to strengthen your core and buttock muscles, and back extensions will help correct a slouching posture.

Flattening your back can cause pain:

This posture is often caused by muscle imbalances, which encourage you to adopt such a
position. Spending long periods sitting down can also contribute to a flat back. A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain. Exercises to strengthen your core, buttocks, neck and rear shoulder muscles, and back extensions are recommended to help correct a flat back.

Do you lean over your laptop or stare down at your phone?

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed “text neck”. Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are
recommended to help correct a hunched back.

When standing, avoid leaning to one side for too long:

Over time, you may develop muscle imbalances around the pelvic area, which can cause
muscular strain in the lower back and buttocks. Other causes of uneven hips include; carrying heavy backpacks on one shoulder, and parents carrying toddlers on one hip. To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs.

Please join our live webinar on Friday 3rd March at 12pm when we will be discussing posture and working environment in more detail. To join please follow the attached link:

https://attendee.gotowebinar.com/register/5064741313206950232

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.

Monday  March 6th, 2023  at 12pm – ‘No More to Sexual and Domestic Abuse’

An awareness around domestic and sexual violence and how it impacts the wellbeing of those involved. This is in association with ‘No more week’ 6th-12th March and coincides with international women’s day.

Please use the following link to register: https://attendee.gotowebinar.com/register/2653667344763995488

Wednesday March 8th, 2023 at 12pm – ‘International Women’s Day’

In line with this year’s theme #BreakTheBias, this webinar discusses the achievements of women in and out of the work place, How we can support these and break down the barriers and bias of the Mental Health of our female colleagues.

Please use the following link to register: https://attendee.gotowebinar.com/register/8484297242511138907

Friday March 10th, 2023 at 12pm – ‘Women’s Health’

A session to raise awareness of women’s health, highlighting the importance of self-care and symptoms to look out for.

Please use the following link to register: https://attendee.gotowebinar.com/register/5844341236939783257

Care first offers its deepest sympathy and support to all individuals directly or indirectly affected by the recent tragic events in Turkey and Syria. The tragedy that occurred on the 6th February 2023 will have affected us all in various different ways to varying degrees. You might be a young person experiencing a natural disaster of this magnitude for the first time, or you yourself might be closely affected to the disaster experiencing the loss of family or destruction of your home.

However you might have been affected, we at Care First would like share with you some key resources and support material. Anxiety, stress and uncertainty. Grief and loss.

Anxiety, Stress and Uncertainty

When these types of events take place, it’s important that you listen to your own body. Acknowledging that you are struggling with anxiety and/or stress is important to help you to start to manage these feelings.

There are many signs that we might be becoming overwhelmed by anxiety, some of which are:

• Having trouble staying focused and/or concentrating on work
• Having trouble falling asleep or feeling restless
• Shallow breathing, faster heartbeat
• Constantly checking social media or news sources for information on current affairs.

There are a number of things you can do for yourself to begin the process of becoming less overwhelmed:

1. Recognise and acknowledge your emotions regularly, rather than avoiding them. Try to separate what is in your control and what is out of your control. Attend to and action the things that you do have control over.
2. Get enough sleep, eat regular nutritious meals, do some physical activity. Stay active and moving.
3. Go to your favourite Park or nature area. If you are at work, trying reserving 15 – 20 minutes of your lunch break to take a “wellness walk” outside.
4. Talk to someone you trust and spend time connecting with friends or family who make you happy, but try to avoid talking only about the current situation or world events. If you do, try to be constructive and productive in your discussions.
5. People that pursue their interests and hobbies are less likely to experience stress and depression. Doing the things we love and enjoy can be necessary distractions.
6. Try some breathing and mindfulness exercises to help you relax. It can be hard to clear your mind when you are impacted my current events but research has shown that people practising breathing techniques and yoga feel more positive day to day.

Social media has a lot to answer for regarding causing peoples anxiety so this is probably at this time one of the most important tips.

7. Take a break / Switch off from the news – or at least from untrusted sources

• Avoid excessively checking social media and the news
• Distract yourself from what’s going on to give yourself a break
• Taking a break from “doomscrolling” will help you manage your emotions

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 rare world events or conflict. 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.

Work on things you CAN control
Focus on things that are within your control rather than worrying about things that are not.

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.

Change, loss and bereavement

If you have been directly affected by the earthquakes, you might be feeling the effects of change, loss and/or bereavement. Whatever the loss you may feel or be experiencing, our mind and body will react to this change.

Something or someone that was there before is no longer there. Something or someone we depended on as part of our lives has gone. There has been a change. This can significantly disrupt all we know and if we are lacking in support from others, our ability to cope can be impacted when we are bereaved, it is normal to feel a mix of emotions which can include feeling sad, angry, shocked, anxious, grief-stricken, withdrawn and almost in denial that the person has gone.

We may struggle with sleep despite exhaustion, our decision making ability may be affected, as well as our concentration. We may feel totally lost, numb and detached. Following a loss or bereavement it is perfectly normal to have feelings that are really intense. Whatever those feeling may be for the individual it is about adjusting to what
has happened. We should also try to remember that when people are bereaved their feelings may be overwhelming for them and they may feel that they will “never get over it”.

A few things that might help with loss and bereavement –

• Consider speaking with someone impartial such as Care first, a bereavement charity such as Cruse or if children are involved and have lost a loved one a children’s charity such as Winston’s Wish.
• Remember, there is no time limit on grief. You will go through the processes in your own unique way and at a pace that is right for you so allow yourself this space to do so.
• Allow yourself to feel whatever feelings come up and be kind to yourself when they do.
• Learn to take care of yourself not just physically, but emotionally too.
• Try not to cut yourself off from everything and everyone. Make sure you remember to eat and drink as you will feel unwell and have no energy for the process if you do not.
• Be kind to yourself.
• Do something for yourself that makes you feel good.
• Remember that different ages, religions and cultures grieve differently so respect that.
• If children have been bereaved then be honest with them (appropriate to their age) Let them talk and don’t be afraid to share your feeling appropriately.

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 Natural Disasters’ this is being delivered live on Thursday 2nd March 12pm,please use the below link to register for this session –

https://attendee.gotowebinar.com/register/5687481609722929495

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.