Health and Wellbeing News

Thursday March 11th 2021 is World Kidney Day.

World Kidney Day is an annual campaign to help raise awareness of kidneys and show the suffering caused when they don’t work properly. It also aims to educate people on what kidneys do and how to improve your kidney health.

The Kidney Charities Together Group co-ordinates the World Kidney Day activity in the UK. The Group consists of

• the British Renal Society,
• Kidney Care UK,
• Kidney Research UK,
• the National Kidney Federation,
• the Polycystic Kidney Disease (PKD) Charity,
• the Renal Association
• Kidney Wales

So what do our kidneys do?

• They remove toxins, excess water and waste products.
• They are vital in regulating your blood pressure.
• They activate vitamin D to help keep your bones and muscles in good shape.
• They’re essential for a healthy body.

www.worldkidneyday.co.uk share what you can do to improve your kidney health:

For further information regarding your kidneys, how to keep them healthy and the different symptoms to look out for please see the following NHS links:

• Keeping your kidneys healthy – NHS (www.nhs.uk)
• Chronic kidney disease – NHS (www.nhs.uk)
• Kidney infection – NHS (www.nhs.uk)

 

Tips to achieve a better work/life balance when working remotely

For the first time for many of us, our homes have now become our everything; our workspaces, classrooms, gyms and places for entertainment. This means that when we’ve finished work, trying to switch off without a change in scenery can be difficult. Below you will find a few tips that can help you to switch off when working from home during this time.

Have a routine

One of the most important things that you can do is build a routine and stick to it. This means waking up, starting and finishing your work and taking your lunch at the same time. If you can, try not to start work early or finish late, just to get on top of things.

Bookend your day

Try to get into a rhythm of doing an activity before and after you finish work. This will help you to know when you’re at work and when you aren’t. If possible try to bookend your day with the same activity to help create a sense of routine. For example, you could use your time for exercise after work and take a stroll around the block as your ‘commute’ home.

Define your desk

It is important that we maintain the boundaries between our work and personal space. If you can, keep your work in an area that doesn’t intrude into the rest of the house. This means when you start work you are at work and when you are finished, you can move into a different space to relax and unwind.

If you are tight on space, try and tidy everything away at the end of the day so that you don’t have visual reminders of your work or your to-do list. You could also have other cues to signal to you when your work is over, like drinking from a different mug.

Switch off your work phone

Try to not answer your emails outside of your designated working hours. When your working day finishes, put your work phone away and try not to check your work emails if you have them on your personal phone. One of the best ways that you can do this is to put your phone out of reach, such as on the other side of the room.

Enjoy your evenings

It is important to try and clear your head in the evening. Try to do something each evening that you can lose yourself in and forget about the working day. Whether it’s catching up with a friend on the phone or video chat, cooking your favourite meal, spending time on a hobby, or learning something entirely new. The most important thing is to enjoy getting lost in the moment and forget about the working day.

Find another purpose

Having a sense of purpose that is separate to your work can help you switch off by focusing your attentions onto other things. Why not look into volunteering in the evening, to help give you something to focus on outside of work? There are lots of volunteering options that you can do while still abiding by social distancing practices.

We will inevitably have times when we think about work outside of our working hours, and that is okay too. Don’t be hard on yourself if you are struggling to switch off – it takes time to adjust. This is an opportunity to try out different strategies on how to switch off, see what works best for you, and take these with you into the future.

You can join our live webinar titled “Switching off” after work – tips to achieve a better work/life balance when working remotely on Thursday 18th February 2021 at 12pm.

Please use the following link to register your attendance:

https://attendee.gotowebinar.com/register/8555929309607486990

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 many of us continue to work from home, 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 Wednesday March 10th 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/7593300282413015821

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, 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.

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 focused 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.

Care first Zest

With clinically proven intrinsic links between our physical and mental health, Care first Zest provides an interactive health and wellbeing management tool that can help individuals manage and improve all aspects of their mental and physical health. Care first Zest is also an effective means of pro-actively supporting the wellbeing of your team. You can complete the Care first Zest wellbeing assessment which looks at factors including exercise, healthy eating, sleep, smoking, caffeine intake and the amount of water you drink to name a few. The assessment then gives you a score on the different areas and you can see which areas you need to improve on. The idea is that if you can improve the areas you did not score well on then this will have a positive effect on your physical and mental wellbeing.

To find out more about Care first Zest please view the webinar which can be found via the link below:

https://attendee.gotowebinar.com/register/2558790467075481100

Care first Woebot

For some people, picking up the telephone to talk with a counsellor is a terrifying experience. Sometimes, when we most need it, we find it the most difficult time to talk with another human. Finding support earlier rather than later is often the best way to manage issues of low mood. Woebot is an AI tool which provides a truly unique way to help identify issues and learn new strategies to cope and reduce the possibilities of those issues escalating into something bigger, without the need to pick up the phone. Woebot works by programmatically learning how to deliver the most impactful content at the most impactful time to optimise positive clinical outcomes for its user.

To find out more about Care first Woebot please view the webinar which can be found via the link below:

https://youtu.be/3oFyFclUEWU

Care First Service – How it supports?

BACP Counselling – Mental Wellbeing

Information Specialists – Practical issues

Management Support – Support for managers within their working role

Care first Lifestyle – Hub of resources and information

Care first Zest – Physical and Emotional Wellbeing

Care first Woebot – Low mood and Anxiety

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.

The Care first Zest platform is great for improving physical as well as emotional wellbeing. So if an individual takes the wellbeing assessment and then works on the areas that may need some focus. This can then improve their overall wellbeing. Many studies show a link between physical and mental wellbeing, so giving individuals access to this platform enables them to make positive changes.

The Care first AI tool Woebot is a great way for individuals to get support around low mood and anxiety. If Woebot does not detect a positive clinical outcome then Woebot will suggest that the individual speaks to a Care first counsellor if they would like to. Not every individual will feel confident enough to pick up the phone and speak to a counsellor so it is an alternative option for individuals to access support.

If you would like to learn more about ‘How Care first can support you’ then please join our webinar on Tuesday 9th March at 12pm using the details below –

https://attendee.gotowebinar.com/register/7833025703110767372

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.

In total, our children have spent at least six months away from the classroom over the last year, unable to have face-to-face time with their teachers, mix with friends or take part in extracurricular activities such as sport, music and after school clubs.

So, as millions of children prepare to return to school on 8 March after the third – and hopefully final – pandemic lockdown, the relief amongst families is huge. Parents have managed the daily schooling whilst also working from home themselves. In homes where there have been limited on line resources the pressure on families has been immense.

There have often been several children trying to manage on one devise and this has led to frustration re those who have the means and those who don’t. No child, no family want to feel they have been let down re the education of their children or, that their children will be behind their peers once they return to school.

Whilst for many who can’t wait for the day to come to return, many are experiencing anxiety about the return and this applies to both parents and the children. Charities including Barnardo’s and Childline are offering advice for “back to school anxiety” as some pupils admit they are nervous about what lies ahead and so contacting them for help may prove a helpful step.

“It’s natural for some children to feel worried about returning to school even in a normal year so it’s perfectly understandable why they may feel anxious after the past year,” says child and adolescent clinical psychologist Dr Melanie Smart. A year in and out of lockdown has meant our children’s usual routine has been more disrupted than ever before. Lots of children will be anxious about the return to school and will need significant emotional support, there are also practical things parents and carers can do to help prepare

Routine activities: Encourage your child to have a similar set of activities that they do each morning after they wake up. This is important because routines can help to provide a sense of stability and something for us to anchor onto. Feelings like anxiety can often make a person feel like they are not in control and therefore some form of a routine can create comfort and stability. You can help with this by talking to your child about the importance of a routine. Remember to remind your child that it’s okay if it doesn’t always work out, and that there’s always tomorrow to try again.

Role modelling: Encourage your child to get dressed out of their pyjamas each day by modelling this yourself. It might also help to choose clothes with them the day before and lay these out ready for them to put on. Encourage them to be “school ready”

Have some sort of a plan: Try to plan activities where you can. This can either be for later that afternoon or even better for tomorrow or the rest of the week. Having something to look forward to can help to lift our mood and give some structure to each day. Look for activities: Look for activities that your child/children would be interested in doing as a whole family

Family time: Organise family time activities. This could involve games or other activities you can organise and do together, whether it’s at the dinner table, on the bedroom floor or while you’re taking a walk to the shops

Sleep routines: These are likely to have changed during lockdown as there doesn’t have to be the dreaded morning rush to get out and drop children off at school and all the stress that accompanies this. Make sure a good sleep routine is re-established as soon as possible. Make the end of their active day clear and stick to the routine.

Tips to help anxious primary school children

• Suggest and encourage them to write down some words about how they are feeling and either draw or write what their face looks like.
• Ask them whether their feeling is comfortable, uncomfortable, a bit of both.
• Ask them to explain why they think they feel this way and remember this doesn’t have to be with words, they can draw of even “act them out” Remind them it is okay to feel all feelings. There is no such thing as a bad feeling.
• Tell them if they are feeling sad, angry, worried or frustrated they can take ask for help by talking to someone about their feelings and also suggest they write down some things that make them feel calm. (this will redress the balance)
• Talk to them about some of the things that have changed because of the pandemic like not being able to hug and keeping a safe distance.
• Suggest they list which ones are in their control and which ones are not. Perhaps do this exercise with them

Pupils struggling with anxiety after lockdown should be allowed a gradual return to school, the government’s youth mental-health ambassador says. He says that schools should give anxious students “a bit of time to integrate slowly back in the classroom”. So do speak with your child’s teacher or head teacher. Remember you won’t be the only parent needing to do this so there is no need to feel uncomfortable about it

Remember too, that Care first is there to support all parents who themselves may be anxious about their child/children’s return to school. Take time for yourself and try to work out what you would need to help with the anxiety. Having a plan a routine or a thought process to help with this is useful and allows you to “order your thoughts

You can join our live webinar on Monday 8th March at 12pm by registering on https://attendee.gotowebinar.com/register/6096270121226844688

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.

Monday 8th  – Back to School Anxiety

Tuesday 9th – Care first Awareness

Wednesday 10th – Tips to maintain good posture whilst Working From Home

Thursday 11th – “Switching off” after work – tips to achieve a better work/life balance when working remotely

Friday 12th – Keeping connected and maintaining relationships during the pandemic

For full details please use this link: Care First Webinars W/C 8th March 2021.

As the COVID-19 situation progresses 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 return to work and schools. This article looks at things for parents/guardians to consider when you are thinking about your children returning to schools.

How to prepare a child emotionally for returning to school?

The advice can vary depending on the age of the child. You may like to consider some of the below points to help prepare your child to return to school as outlined by The Mental Health Foundation –

• Start talking – Your child might have worries about returning to school. You can explore these and help them think of ways to manage them.
• Sleep routine – Help your child return to their normal sleep routine in the weeks before school starts again.
• Talk about school – Start to talk through the daily routine that they were once so familiar with. It doesn’t have to start as a conversation about worries, but these might arise as you talk.
• Coping strategies – Model coping strategies you use when feeling stressed such as reconnecting with friends before returning, doing regular exercise or using breathing techniques. If it applies, you could share your own worries and feelings about returning to work and ways you are managing these feelings.
• Make yourself available as much as possible – Children may want to come and “debrief” but maybe not when you expect. Create space for talking in different ways, such as going on a walk together or baking together – there may be less pressure in these circumstances than when sitting face-to-face.
• Look at the positives – As schools reopen, other things will too. It might be helpful to talk about things the child is looking forward to, like their favourite shop reopening, seeing friends in the park or getting ice cream from their favourite café.

Signs that a child may be anxious or distressed about returning to school:

• They look withdrawn, tearful or appear in low mood
• They are struggling with sleeping or eating
• They appear anxious or distressed
• Talking about negative or worried thoughts around their future
• They tend to be more upset and are struggling to manage their emotions

If you are concerned about your child’s mental health, you may be able to help by:

• Spending time talking to your child
• Setting a routine for the next few weeks
• Maintaining your own mental health
• Giving your child the chance to talk about how they are feeling
• Do your best to try and understand their concerns and worries, reassure them that you understand and that you are there to support them

What Question’s may I want to ask my child’s school?

• What procedures have the school taken to ensure the safety of students?
• What changes have been made due to COVID-19?
• What if my child feels unwell, do they have to stay off school for a certain amount of time?
• Will any after schools clubs be on?

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.

Please see the below links for more information

• https://www.priorygroup.com/blog/managing-children-s-fears-around-returning-to-school-aftercoronavirus-lockdown
• https://www.mentalhealth.org.uk/coronavirus/returning-school-after-lockdown/tips-parents-carersreturn-to-school
• https://www.gov.uk/government/publications/actions-for-schools-during-the-coronavirusoutbreak/guidance-for-full-opening-schools

If you would like to learn more about ‘Maintaining routines for back to school’ Then please join our webinar on Friday 5th March at 12pm using the details below –

https://attendee.gotowebinar.com/register/3826054587150074127

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.

During the Pandemic, all of us have been affected by change and loss. That refers to the changes in our working practice, our “living practice” and our usual routine. We have endured the loss of freedom to travel around, to meet family, friends and colleagues. There has also been the loss of tactile contact, the hugs and handshakes which were, pre-pandemic “normal” for most of us.

Other examples of change and loss have been adjusting to the frequently changing Government instructions and restrictions. Now, in the third major lockdown, we know that more changes are coming and change in itself to many may mean a loss of, and lack of control over our lives, what we do, who we see and how we see them. There has of course been the issue of coping with the Pandemic itself.

Some of us may have had to cope with the death of a loved one, maybe a family member, friend or colleague. The loss for many people may feel worse during the pandemic given that people are not able to visit and be with that loved one at the end. It is an unimaginable scenario to witness or think of a loved one being put into an ambulance and driven away, not knowing if that will be the last time you will see them.

Whatever the loss we 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 change, 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 change, 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 ‘Change, loss and Bereavement’ This is being delivered live on Thursday 4th March at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/5446220155050897163

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.

Other Organisations that can help:

At a loss – ataloss.org
Bereavement Advice Centre  0800 634 9494  bereavementadvice.org
Beyond Words  020 7492 2559   booksbeyondwords.co.uk
Childhood Bereavement Network   020 7843 6309 childhoodbereavementnetwork.org.uk
Compassionate Friends 0345 123 2304 tcf.org.uk
Cruse Bereavement Care 0808 808 1677 cruse.org.uk
Cruse Bereavement Care Scotland 0808 802 6161 crusescotland.org.uk
Dying Matters 08000 21 44 66 dyingmatters.org
Grief Encounter 020 8371 8455 griefencounter.org.uk
Grief Share griefshare.org
Hope Again 0808 808 1677 hopeagain.org.uk
Sibling Support 0800 02 888 40 siblingsupport.co.uk
Together for short lives 0808 8088 100 togetherforshortlives.org.uk
WAY (Widowed & Young) Foundation widowedandyoung.org.uk
Winston’s Wish 08088 020 021 winstonswish.org.uk