During the uncertainty, lockdown restrictions and School/College closures as a result of COVID-19; many children and young people are spending more time outside of their normal routines, with social media being a common go to for many to ‘pass the time’. This article will explore some considerations around social media use in young people for you to be mindful of to ensure it does not impact their physical or mental wellbeing adversely. The end of this article will focus particularly on online grooming.

Why is social media use in children and young people such an important topic to talk about? Well, many data sources suggest that more than 2.8 million children in the UK own a smart device, with the usage of children on social media tripling in recent years, with use to increase greatly during the Coronavirus lockdown. Gaming is the most common smart
device activity in children aged between 8-15 years old and young people are accessing online content in private instead of amongst company like friends or family.

You may be surprised to hear that the average age a child receives their first smart phone is 10. With the average age a child starts their first social media account 12. To provide some context the minimum age for a Facebook profile is 13.

During times like the current situation we find ourselves in now as a result of COVID-19, the average use of social media and technology by children and young people is likely to increase dramatically, so it is going to be really helpful to recognise that and be mindful of how we can maintain positive mental and physical wellbeing for all at this time, whilst
safeguarding the young people in our lives against things like online grooming and receiving/viewing disturbing content.

Before we look at the potential adverse impacts social media, or shall we say, overuse of social media has, let’s look at some of the many positives. Social media and technology can be a useful tool for our children:

• Contact during emergencies
• Track location
• Maintaining social contact with friends and family during lockdown
• Monitor what content they are accessing
• Access information for studies and learning

Though there are many positives to social media and technology, there can be worries or impacts to our child’s wellbeing and safety if we use social media or technology too much, or use it for the wrong reasons, or in the wrong ways. Some of these worries or impacts can be:

• Online grooming
• Cyber Bullying
• Addiction (such as social media or gaming addiction)
• Social isolation
• Accessing or being sent inappropriate or distressing content
• Poor physical health
• Costs of replacing expensive devices

Since our first release of this article there have been various charities and police forces throughout the UK who have seen an increase in online grooming cases of young people, which they attribute to the increased time spent online by children during lockdown. You may find the following BBC video interesting to watch which highlights the extent of what online grooming can look like. Please note that there is a disclaimer on the video warning of potential disturbing scenes;

https://www.bbc.co.uk/news/av/uk-52999552/coronavirus-fears-over-online-grooming-of-children-in-lockdown

Some of the signs you can look out for if you suspect that your child is engaging in contact with someone they shouldn’t be and are potentially being exploited are things like:

• Talking about older/new friends they have met online
• Talking about gifts or money they have received
• Becoming withdrawn or secretive
• Having a new phone or more than one phone
• Receiving a large number of calls or messages
• Worried about being away from their phone

Here are some top tips for you to consider to help manage and monitor your child’s time spent accessing social media and technology during lock down:

• Set WIFI limits or exclusion times at home
• Speak to your network provider about setting age restrictions when accessing content
• Speak to your network provider about setting data use limits
• Be mindful that filters and parental controls can differ from WIFI to WIFI as well as when using Data
• Encourage physical activity and exercise breaks
• Openly talk to your child about who they speak to online and encourage blocking or reporting of accounts or messages they receive
• Depending on your device, there are Apps which can monitor what your child is accessing and often set permissions for app purchases and downloads. For example on Android devices there is an App called “Android Parental Control”

You may find the following resources useful in obtaining additional information from this article. Many have their own dedicated section around online grooming along with a site where you can learn about apps and what they do:

• www.nspcc.org.uk/keeping-children-safe/online-safety
• www.thinkuknow.co.uk/parents/Support-tools/home-activity-worksheets
• www.ceop.police.uk/safety-centre
• www.net-aware.org.uk
• www.childrenssociety.org.uk

If you feel you may need some support, you can also contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

We will be discussing this topic further via webinar on Wednesday 27th January at 12pm. Please feel free to join the live session by registering at this link – https://attendee.gotowebinar.com/register/1427705265847607821.

If you cannot make the session live you can watch it back at your convenience afterwards using the same link.

As the COVID-19 situation remains at the forefront of our days, 2020 has come and gone and now in 2021 we are in lockdown again. People are finding it tougher and tougher to shift that low feeling. A lot of us go in to hibernation mode every time the cold comes around, socialising less and feeling like we only have enough energy for binge-watching TV shows. With lockdown it seems we are forced into this hibernation without choice. So some of us may be finding that we tend to do things like oversleep, overeat, feel guilty, irritable and hopeless. These feelings are often associated with Seasonal Affective
Disorder (SAD) but for some individuals it may not be something to label and is perhaps just down to the current situation we are in and feel lower than usual. So how can we help ourselves to feel a bit better?

Tips to look after your mental wellbeing through the winter

1. Reach out for help as early as possible – especially with things like debt or finances, or with your mental health.
2. Have a routine and set short-term goals – planning for today, tomorrow, the next week. If you have big, difficult tasks on your plate try breaking them up into chains of smaller, more manageable jobs.
3. Build in more breaks and exercise into your schedule – research has told us that walking and time in nature were the two key things that helped the nation cope with the stresses of the pandemic.
4. Look at your sleeping habits – sleep is essential for our mental health and if you are having trouble sleeping because of worry there are things you can do to improve your sleep, from relaxation to not watching TV in bed. If you find watching the news distressing, try to avoid it for a while and see if your sleep improves.
5. Find the positives from the first lockdown – it could be things you did, or challenges you overcame. Ask yourself what was helpful then, and what you can take from that for now. Try to find an online book group, exercise class or even choir.
6. Plan your finances this winter – including making sure you are getting any benefits you are entitled to and getting help with any debt concerns you may have. You can also visit the Care first Lifestyle site for supportive information and budgeting tools.
7. Stay connected – The importance of staying connected to your friends, family and community is to ensure that you don’t become lonely. Feeling lonely is a normal human emotion. But, when you feel like this for long periods of time, it isn’t just
   unpleasant – it’s actually bad for your health. Having someone to talk to is important, so remember to pick up the phone or send that text, keep those support networks going.
8. Find time for your needs – it can be easy to serve other people at work or at home, or to fill our diaries with commitments and activities that crowd out our own needs. Whether it’s booking leave from work, shutting the bathroom door for a shower or bath away from the kids, or getting out for a run alone – find something that works for you and make it happen.
9. Make friends with cold, dark days – if you think of winter as one of the regular seasons, perhaps it could be a time for reflection and doing more things like reading, relaxing, getting warm and cosy and recharging our batteries. When the days are darker and we can’t take our mood energy boosts from socialising in the sun, it may make sense to replace this with another energy-boosting activity like exercise or a hobby like cooking. Going out when it’s dark and cold might seem unappealing, but taking a break from our screens, and getting some natural light during the day can really help our mood.
10. Give yourself a reward – it’s important to celebrate small wins – even if that’s just in your head. A win could be clearing a work task or it could just be getting up and dressed. A hot chocolate after a walk outside, a new book or even a moment of peace on the sofa are all small rewards.

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 for emotional issues, our expertly trained Telephone 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 ‘Tips to beat the winter blues’ Then please join our webinar on Tuesday 26th January at 12pm using the details below –
https://attendee.gotowebinar.com/register/5986600432497086475

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.

Useful sources & Information:

Some of the information sourced for this article was originally published by the Mental Health Foundation. If you would like to access this and further information in more detail please follow the link below –
https://www.mentalhealth.org.uk/coronavirus/facing-winter-during-coronavirus-pandemic

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 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.

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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.

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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.

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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

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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

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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 Monday 25th January at 12pm using the details below –

https://attendee.gotowebinar.com/register/2383936234874254606

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.

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Document Complete Back to Top 1/3

Monday Jan 25th 2021 12pm-12.30pm – ‘How Care first can support you’
https://attendee.gotowebinar.com/register/2383936234874254606

Tuesday Jan 26th 2021 12pm-12.30pm – ‘Tips to beat the Winter blues’
https://attendee.gotowebinar.com/register/5986600432497086475

Wednesday Jan 27th 2021 12pm-12.30pm – ‘Tips for Parents on Managing Screen Time, Technology and Social Media use for Children’
https://attendee.gotowebinar.com/register/1427705265847607821

Thursday Jan 28th 2021 12pm-12.30pm – ‘Keeping motivated whilst Working from Home’
https://attendee.gotowebinar.com/register/5775319377608907279

Friday Jan 29th 2021 12pm-12.30pm – ‘Burnout & Tiredness during the COVID-19 Pandemic’
https://attendee.gotowebinar.com/register/3523627316084417295

You will need to register to participate using your name and email.

With changes to our usual routines and our everyday life being affected by the developing COVID-19 pandemic; many of us with children at home may be facing new challenges, whether it’s juggling work without childcare, home schooling, early years development, or just trying to have some sense of normality and structure at home.

It is important that whilst adapting to these changes, we don’t become overwhelmed by taking on new responsibilities.

Here are some useful tips for keeping children occupied at home –

Home Schooling –

It might feel daunting if you have taken on the responsibility again of Home Schooling, but there are ways to aid productivity and make it fun for them. If your children are unlikely to spend the day at a desk doing their homework, a useful way of engaging them in their learning is by doing real-time interactive activities which can be found on-line, for example: BBC Teach hosts over 30 recordings of interactive 30 to 40-minute programmes called ‘Live Lessons’, originally designed for use in the classroom. The BBC have also launched new scheduled TV content to support education during the latest lockdown.

It can be beneficial not to overload children with a heavy schedule each day, this can make them feel overwhelmed and not enable them to absorb all the information. So try and keep ‘School time’ at home to small manageable chunks spread out throughout the day with breaks to ‘re-fuel’ and keep them hydrated, just as they would have during a ‘normal’ school day.

It is just as important for children as it is for adults to separate their working space, so where possible try and set up an area in the home that is just designated for School work.

Keep them Active –

It can be worrying to think that children may not be getting the regular exercise they need and are used to, by not having regular P.E. classes or attending their usual sport clubs outside of School time. But, there are a number of ways to keep children active whilst at home; encourage them to take part in on-line video led activities and workouts – Joe Wicks has relaunched ‘P.E. with Joe’ via his YouTube channel (The Body Coach) three days a week on Mondays, Wednesdays and Fridays at 9am. Or for early years development there are a number of sensory classes and videos online to get little ones involved in.

Get them Involved & Learn new things –

Learning doesn’t just have to be School books and assignments; you might like to encourage children to get involved with things around the house and put their Home Economics lessons in to practice! This could be a cookery class, sewing, or just getting them involved in daily chores around the house. Now is a good time to learn new things too; whether it’s a new recipe, language, arts & crafts, hobbies or exploring the outdoors (where possible) and incorporating this new knowledge into a school project. It’s important to make it fun too, so consider things to get the whole family involved; you could visit a virtual museum, look at Zoo or Aquarium live cam’s, set up a family quiz or play some board games.

Add Structure –

Generally, children look for and respond well to structure and routine, and when our ‘normal’ routine may feel out of balance, it can be beneficial to put a structure together for them to visualise and follow throughout the week. It might be useful to put together a weekly timetable or schedule clock – ensuring you add regular ‘free play’ time to break up their day.

Equally, some children (and parents) might feel that a timetable is to ‘rigid’ during a time of such exceptional circumstances and uncertainty and not respond or cooperate well with it – if this is the case, it is really about doing what is best for you as a family unit, not  feeling pressurised to do things a certain way, but to fit in learning, activity and family time where you can.

Working from Home –

With all this said, it can be really challenging to keep children occupied whilst also working from home and trying to keep elements of your own schedule intact. Communication during this time is imperative; if you live in a two-parent household,
or if your children’s time is shared between both parents, it is important to discuss your workload with each other so that you can establish how your working days can run alongside taking care of your children. During such an unprecedented time; it is also important to be honest with your employer about your circumstances and establish a schedule that will work best for both you and them. There may be flexible working arrangements, or reasonable adjustments that could be made to help you work effectively from home, whilst having children with you.

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.

If you would like further hints and tips on ‘Home Schooling & Keeping Children Occupied at Home’ join us for a discussion live on Friday 22nd January at 12pm, please use the below link to register for this session.

https://attendee.gotowebinar.com/register/2008923604791517197

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.

Useful links and Educational apps –

Primary School Resources – https://www.primaryresources.co.uk
Recourse Bank up to GCSE – https://www.teachingideas.co.uk
Workbooks for Primary Schools – https://teachitpimary.co.uk

Teachit also provides workbooks for secondary ages as well, however these are on separate sites for each subject e.g.

https://teachitenglish.co.uk
Primary School Recourses – https://classroomsecrets.co.uk
www.gov.uk/guidance/get-help-with-remote-education
https://www.bbc.com/mediacentre/2020/bbc-launches-biggest-education-offer-ever
https://www.bbc.co.uk/teach/live-lessons

At times like this, people are continuously looking for ways to boot their immune system, there are a number of things you can do to benefit your health.

The best way to boost your immune system is to choose to adopt a healthy lifestyle. If you follow general good health guidelines that is without a doubt the best single step you can take towards keeping up your immunity naturally.

The body is built up of a number of different systems e.g. respiratory system, digestive system etc. and one of those systems is your immune system. Just like the rest of your body it functions at peak when you look after it as best as you can. You can do this by using basic health strategies on a daily basis such as:

 Not smoking.
 Eating a diet high in fruits and vegetables. (A balanced diet) restrict fat and sugar intake.
 Exercising regularly.
 Maintaining a healthy weight.
 If you drink alcohol, drinking only in moderation.
 Getting a good night’s sleep.
 Take steps to avoid infection, such as washing your hands frequently and cooking meats
thoroughly. (Even more important under the circumstances we are currently in).
 Get regular health checks.
 And try to minimize stress where you can.

The best part about adopting the above is it will boost every system in your body and not just your immune system.

Improving your immune system with herbs and supplements

In today’s world you can walk into almost any shop or browsing online and be greeted with numerous different types of supplements and health miracles. We are bombarded on a daily basis on what we should and shouldn’t be taking to keep us healthy. This is inclusive of supplements/herbs to boost our immune system, they claim to boost your immune system to stop you getting ill and thus far some have been found to alter some components of immune function, however, there is no evidence to suggest that they actually bolster immunity to the point you are better protected against infection and disease. It is a highly complex matter when talking about enhancing immunity.

However, if you suspect that your diet is not allowing you to gain all of the nutrients needed, perhaps you are on a special diet or you don’t like certain food types then taking a daily multivitamin may bring health benefits. Overdosing or taking a big dose of vitamins could have negative side effects so always be sure what you are taking, always check with your doctor or pharmacist and never take anything that you are unsure about. Remember to follow NHS guidance NHS guidance and a very interesting read by the NHS: Supplements, who needs them?

Myth buster

Having a more active immune system means you will be healthier – Ever heard the saying too much of a good thing is a bad thing? The same goes for your immune system. A hyperactive immune system is responsible for allergic reactions to ordinary non-toxic substances.

More than your recommended daily allowance of vitamins and minerals will improve your immune system – As discussed earlier if your body does not need the supplements then there is no evidence that extra would be of benefit to you. However this should always be discussed with a health professional.

Many vaccinations carry health risks – In life there is always an element of risk connected to the things we do but the risk of a serious reaction to a vaccine is very small in comparison. Please see the NHS pages for more information on vaccinations vaccination video.

For further information and some great tools and articles on boosting your healthy lifestyle please visit www.carefirst-lifestyle.co.uk and ask your organisation for you username and password if you are not already registered.

If you would like to view the Webinar on ‘Tips to boost your immunity this winter’ please use this link – https://attendee.gotowebinar.com/register/3071611487908505360

If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Please see below the timetable for the daily Care First Webinars for the coming week.

Details of each daily webinar will be posted nearer the time.

What is Health Anxiety?

According to Anxiety UK.org “Health anxiety is an anxiety condition that is often housed within the Obsessive Compulsive Disorder (OCD) spectrum of disorders. Those affected by health anxiety have an obsessional preoccupation with the idea that they are currently (or will be) experiencing a physical illness.”

People who have health anxiety/illness are often convinced that any physical symptom they may be experiencing means that they are ill and have a very serious illness such as cancer for example. If a person has a chest infection, because of the tightening in the chest they may believe that they are having a heart attack.

They may turn to the internet to look up any symptom they are experiencing and, from what they read, convince themselves they are very ill indeed. A severe headache is not just a headache or even a migraine, but a brain tumour.

We need to remember that anxiety is quite normal and we all experience it. It is part of our fight and flight response and is there to be triggered when we are in possible danger, or under threat.

A disorder differs from normal anxiety in the following ways

• It is more severe
• It is long lasting
• It interferes with the persons work or relationships

The main symptom of Generalised Anxiety Disorder (GAD) is overwhelming anxiety and worries which are commonly about things that can go wrong; for example money, health, family and work. They experience this even when there are no signs of trouble.

In terms of Health Anxiety the belief is that there is a serious health issue and that they may even die.

As we all know at the end of 2019 we saw the emergence of the Coronavirus (COVID-19). This threatened the physical health and lives of people globally to the extent is was classed a pandemic.

The high rate of global infections and deaths has caused people to be worried, fearful and so much more as we grapple in an attempt to get to grips with this spreading virus. For many, the virus has increased the normal anxiety we experience to a serious rate which can be having an increased impact on our psychological health.

We hear daily about the way this is affecting individuals with feelings of depression, sleep disorders and of course Health Anxiety. Let’s not forget that it is okay to feel fearful and anxious in the midst of the pandemic, but how do we manage when this reaches the point where the person feels totally overwhelmed by it to the point where many have even spoken about feelings of suicide.

We also know that anxiety symptoms and their severity has been related to the absence of
interpersonal relationship and loneliness, attributed to the physical and social distancing guidelines imposed during periods of lockdown.

We in the UK are in our third national lockdown and this time, it would appear many more people are speaking about their fears and anxiety around both their mental and physical health.

So, how can we deal with Health Anxiety during the COVID-19 outbreak?

There are things we can do and some of these tips are quite straightforward to follow

Avoid sensationalized media outlets

• Make sure your information comes from a reliable source
• Don’t join in speculative conversations on Facebook or other social media platforms
• Try to leave what you hear where you hear it and don’t research further

Wash your hands

• We have been hearing this simple message since March. Research shows it really does help with the control of the infection
• Use hand sanitiser too when getting back to the car having been grocery shopping

Stay as active as you can within the restrictions

• With health anxiety, it’s important to keep your mind and body occupied
• There are plenty of fitness channels on YouTube to get your at-home workout on
• Go for a walk around the block. You’ll be amazed at how a bit of fresh air can free up your mind
• Grab a brain training app, do some puzzles, or read a book to keep yourself occupied

Own your worry but don’t succumb to it

• For somebody with an anxiety or mental health disorder, it’s essential to validate your feelings.
• A pandemic is serious business, and your worries about it are completely valid, whether you’ve been in contact with a person who has the virus, or haven’t left your room/home in a few weeks.
• In place of being annoyed at yourself that you can’t stop worrying, accept that you’re worried and don’t blame yourself. But it’s important not to get bogged down by the worry, either.
• If you must, allow yourself “worry time”

Try not to seek unnecessary medical advice

• Those with health anxiety are used to two things: seeing medical professionals excessively, or not at all.
• It is common for individuals with health anxiety to book appointments with physicians if you’re worrying about your symptoms. That said, because of the severity of the new coronavirus on those most susceptible to it, only serious cases are being seen in most countries.
• Instead of resorting to contacting your GP just try to keep a relaxed eye on your symptoms.

Self-isolate — but don’t cut yourself off from the world

• If you have to “shield” do make sure family, friends and work colleagues are aware. It may be a good time to step up your contact with them, even if just virtually
• While this opens up other problems like handling loneliness, there’s a lot we can do to support friends, family, and neighbours without having to see them face to face.
• Self-isolating doesn’t just limit your chances of catching the virus, doing so also protects older adults and immunocompromised people from catching it.

Remember you are not alone in this, although it is acknowledged that at times it may feel as if you are.

Health Anxiety is very real for many and living with it during the pandemic may be distressing. Care first is there to support you 24/7. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Useful sources & Information:

Some of the information sourced for this article was originally published on the links below. If you would like to access this and further information in more detail please follow the links below –
https://www.anxietyuk.org.uk/
https://www.healthline.com/health

If you would like to view the Webinar on ‘Health Anxiety’ this is being delivered live on Thursday 21st January at 12:00pm, please use the following link to register for this session – https://attendee.gotowebinar.com/register/5288040013283559692

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.

With 2021 here before we could even blink, 2020 will certainly be a year to remember.
Perhaps you have come to a point where you have a little pep talk with yourself and have decided enough is enough, or maybe you just want to have a better year than the last. For whatever your reasons for making resolutions there are some great ways to make sure you make resolutions that last.

So you want to run a marathon but have never run more than 5k, you want to quit smoking but the thought is so daunting. Maybe you want to go back to study or get that promotion at work.

They are all big dreams which is a great place to start. Write down your ultimate goals, once you have them you can start on the smaller goals. Planning is key, if you have a plan you can stick to you can set yourself achievable goals, that way even hitting the first few small goals can build your confidence to a level where you keep going and it can give you that thirst for success.

Ensure you understand your resolutions and make sure it is something you actually want rather than something you really don’t want. A great way to truly understand why you want/need it to change is to work out why you are sticking to the old habits in the first place, for example; microwave meals are much easier than cooking from scratch, or I smoke because I am stressed.

Once you get to the bottom of why your current habits are currently so easy, that is when you can start to make and introduce the small changes and have the best chance of success with New Year’s Resolutions.

Here are some tips to help you succeed:

• Be Realistic but dream big – strive for small goals that are attainable, such as eating a
particular food in moderation, or taking up a new sport gradually. With the end goal being your resolution.
• Dealing with Temptation – decide how you will deal with temptation, e.g. calling on a friend or family member for help.
• Make a “Pros” and “Cons” List – it may help to see a list of items on paper to keep you
motivated. Refer to it when you need help keeping your resolve.
• Talk About It – tell friends & family who can help support you.
• Reward Yourself – celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution.
• Track Your Progress – note down each small success to keep you motivated.
• Don’t Beat Yourself Up – obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.
• Stick to It – it can take about 21 days for a new activity to become a habit and 6 months to become part of your personality, so be persistent and patient!
• Keep Trying – if you’ve run out of steam by mid-February, don’t despair. Start again for 24 hours at a time and you’ll soon be back on track!

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.

If you would like further hints and tips on ‘Making realistic New Year’s resolutions’ join us for a discussion live on the Tuesday 5th January at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/4875437279205720336

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.

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

Latest Research:

Research commissioned by charity Alcohol Change UK which has found that more than one in five (21%) adults who drink alcohol are drinking more often since lockdown began on 23 March. But one in three of those who drink (35%) have reduced how often they drink or stopped drinking altogether. The representative survey of more than 2,000 people suggests that lockdown was changing the way that the UK drinks at both ends of the scale, with 6% of people surveyed (who have previously drunk alcohol) choosing to abstain from alcohol entirely for the lockdown.

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

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

How Alcohol Affects Mental Health:

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

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

Individuals may find that their drinking starts to get in the way of other activities and puts a strain on relationships, home life and work – both things that can undermine our mental wellbeing.

Sensible Drinking and Knowing your Limits:

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

Sensible drinking means knowing what your limits are and being aware of how much you’re drinking. Simply put, sensible drinking means not drinking alcohol to excess.
Excessive alcohol use means the liver becomes overloaded and cannot deal with the amount of alcohol in the bloodstream quickly enough to stop it affecting the rest of the body.

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

How much is too much?

Knowing your units will help you stay in control of your drinking. To keep health risks from alcohol to a low level if you drink most weeks:
 Men and Women are advised not to drink more than 14 units a week on a regular basis
 Spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
 If you want to cut down, try to have several alcohol-free days each week
 Pregnant women are advised not to drink alcohol at all.

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

Tips for cutting down:

If you are drinking more than you would like to or more than the recommended limits, you should aim to cut down your drinking.
 Consider drinking low-alcohol beers, or at least do not drink strong beers or lagers.
 Try pacing the rate of drinking. Perhaps alternate soft drinks with alcoholic drinks.
 If you eat when you drink, you may drink less.
 Don’t stock up on alcohol – having alcohol at home may make it more likely that you’ll have a drink. Try only buying alcohol when you plan to drink it.
 It may be worth reviewing your entire social routine when restrictions are lifted. For example, consider:
– cutting back on types of social activity which would usually involve you drinking.
– trying different social activities where drinking is not involved.
– reducing the number of days in the week where you go out to drink.
– going out to pubs or clubs later in the evening.
 Try to resist any pressure from people who may encourage you to drink more than you really want to.

Have more Drink Free Days:

‘Drink Free Days’ is a campaign launched by the UK alcohol charity, Drinkaware. Cutting down the number of days a week we drink is an easy way to have less and feel better. Having more Drink Free Days each week has many health benefits, such as:
 lower blood pressure
 reduced risk of cancer and heart and liver disease
 weight loss
 better sleep
 improved mental health
 healthier appearance
 increased energy
 save money

Useful Links for more Information:

https://alcoholchange.org.uk/blog/2020/covid19-drinking-during-lockdown-headline-findings
https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-mental-health
www.carefirst-lifestyle.co.uk
www.drinkaware.co.uk
https://www.drinkaware.co.uk/understand-your-drinking/unit-calculator
www.alcoholconcern.org.uk
www.nhs.uk

you feel you may need some support, you can also contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number
provided by your organisation and you can speak to a professional in confidence.

If you would like to learn more about ‘Alcohol Awareness’ then you can view the webinar using the link below –
https://attendee.gotowebinar.com/register/165601156013029904