Health and Wellbeing News

As the COVID-19 situation is progressing and the Government guidance continues to change, individuals may be feeling anxious, tired and fed up. 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.

There are many factors which may have impacted our mood and wellbeing during the last nine months throughout the COVID-19 pandemic. Some of these have been directly impacted by the virus, information overload by consuming too much information, or watching too much news. This can be overwhelming and part of the fatigue is the uncertainty, unpredictability and the unknowns in all of this. Key workers who have worked throughout the pandemic may now be feeling fatigued.

It is important that we take charge and take steps to boost our emotional and physical wellbeing. Some ways to do this could be to try Yoga, meditation, reading, taking baths, getting out in to nature or even watching a funny movie. These are all great ways to relax your mind. Staying connected with people in our lives is also important, whilst maintaining social distancing, having a video call or by picking up the phone.

Sometimes it may be useful to consider how we can change our approach or perspective in situations. For instance; focussing on the future in more positive ways – A routine may help. Think about tasks, chores and responsibilities that you have today. Practice good self-care with healthy sleep habits, healthy food, physical activity, stress relief and protect yourself and others by wearing a face mask in public places and wash your hands regularly.

Try not to focus on the negatives – Worrying about getting the virus or how sick you might get is far from helpful. Allowing the mind to spin into “what if…” thoughts without solutions can lead to heightened anxiety.

If a concern is beyond your control, it is important to recognise that you cannot do anything to change the outcome. Work on letting it go and try to focus on the things in life that you can control; like our own self-care, our routine and positive thoughts about the future.

Tips to beat tiredness

1. Get a good night’s sleep – This may sound really obvious but it is vital to try and get eight hours sleep a night or as close to it as you can. Lack of sleep is likely to lead to feeling run down.
2. Reduce caffeine intake – Try not to drink too much caffeine especially in the evening or before bed.
3. Exercise regularly – Regular exercise can make your feel more energetic and less tired. It hasn’t got to be running a marathon. Just going for a brisk walk can help.
4. Stress management – Although we all have different pressures in our lives it is important to plan time to relax into our days.
5. Plan your week – Cramming everything into one day can make you feel tired for the rest of the week. Try to organise your week as best as you can and make sure you allow some time for self-care and relaxation.

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 in confidence.

If you would like to view the Webinar on at 12pm ‘Burnout & Tiredness’ please use the below link to register for this session https://attendee.gotowebinar.com/register/3205828872118768656 this is being delivered live on Thursday 10th Dec at 12pm.

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above the webinar has taken place.

In this article we will revisit information for vulnerable groups as there is clear evidence that COVID-19 does not affect all population groups equally. Research into the virus has shown that older age, ethnicity, hygiene quality and geographical area are some examples of groups associated with an increased risk of getting the infection, experiencing more severe symptoms and higher rates of death. In this article we will highlight who some of the vulnerable groups/people are.

Who is ‘vulnerable’ to COVID-19?

The NHS categorise ‘at risk’ groups as High Risk (clinically extremely vulnerable) and Moderate Risk (clinically vulnerable).

The High Risk category groups are those who have had an organ transplant, are having chemotherapy or antibody treatment for cancer, having an intense course of radiotherapy for lung cancer, having targeted cancer treatments that can affect the immune system, have blood or bone marrow cancer, have had a bone marrow or stem cell transplant in the past 6 months, or are still taking immunosuppressant medicine, have been told by a doctor they have a severe lung condition, have a condition that means they have a very high risk of getting infections, are taking medicine that makes them much more likely to get infections, or those who have a serious heart condition and are pregnant as well as adults with Down’s syndrome.

The Moderate Risk category groups are those who are 70 or older, have a lung condition that’s not severe, have heart disease, have diabetes, have chronic kidney disease, have liver disease, have a condition affecting the brain or nerves, have a condition that means they have a high risk of getting infections, are taking medicine that can affect the immune system, are very obese (a BMI of 40 or above) or are pregnant with no underlying health conditions.

It is prudent to remember that these groups may not include everyone who is at higher risk from coronavirus. As we learn more about the virus these lists may alter, so it is worthwhile checking with the NHS, Public Health or World Health Organisation websites for updates.

Is there increased risks for ethnic groups? Whilst age and being male are currently cited as being the main factors in increased risk of COVID-19, its impact is also “disproportionate” for other Asian, Caribbean and black ethnicities. Researchers suggest that the higher risk appears to be partly but not wholly explained by socio-economic factors, but not underlying health conditions, which had previously been identified as a possible cause.

If you would like to read more on this area you may find the following article of interest

https://www.nursingtimes.net/news/research-and-innovation/bame-groups-at-higher-risk-ofgetting-covid-19-with-deprivation-among-factors-01-06-2020/

If we or someone we know is in one of the vulnerable groups, what steps can we take to safeguard against infection? The advice and restrictions is a lot broader when compared to the first lockdown.

The latest government advice can be found at this link

https://www.gov.uk/government/publications/guidance-on-shielding-and-protectingextremely-vulnerable-persons-from-covid-19/guidance-on-shielding-and-protecting-extremelyvulnerable-persons-from-covid-19

We will discuss this topic in more detail during the ‘Supportive information for Vulnerable Groups’ webinar on Wednesday 9th December 2020 at 12pm. You can register to join the webinar at

https://attendee.gotowebinar.com/register/4735439761863190288.

If you are unable to attend the live webinar it will be available to watch afterwards, using the same link. If you feel you may need some support, Care first is available 24/7 to provide confidential, impartial support. You can contact Care first 24/7 using the Freephone number provided by your Organisation.

As the COVID-19 situation is progressing and the Government guidance continues to change, individuals may be feeling anxious. Many employees are facing uncertain times as some organisations announce redundancies. Mental Health support during times like these are paramount, which is why Care first have worked tirelessly to ensure our services remain available 24/7 throughout the pandemic to provide emotional and practical support and ensure we have every aspect of your overall wellbeing covered. Where clinically appropriate Care first are continuing to offer structured counselling through phone and virtual software. At Care first the health and safety of both you the employee and our counselling team are absolutely paramount, any changes to our structured counselling process will be made in line with government guidance.

These services include:

Counselling support

Our team of professionally trained, qualified and BACP Accredited Counsellors are available 24/7 to offer support for personal or workplace related issues. As well as the headline issues surrounding mental health, our Care first counsellors are also trained in dealing with both work and home grievances, bullying & harassment issues, domestic violence, relationships at both home and at work and much more. No matter how big or small the problem may be, our counsellors are here for you to provide you with unbiased support away from the situation. Everyone has very individual needs for support, Care first provides short term focussed counselling, so the Care first Counsellor will assess your circumstances when you call to establish what the most appropriate form of support will be for you. It might be that you just need a brief conversation with the Counsellor that day, or you may benefit from a few more sessions.

Information Specialists

As control, or the lack of it, can be an influencing factor on the impact of stress. Many individuals identify stress as emotional, however, a lack of control around practical issues can be just as impactful. We have expert advisors that have been trained by Citizens Advice who can provide you with comprehensive answers and assistance on a wide range of practical issues which can affect our daily life, these include but are not limited to; redundancy, advice on funerals and probate, legal information, housing and tenancy issues, childcare, eldercare, health, consumer issues, employment, travel and education. Our Information Specialists are also money trained experts and can provide support with a variety of financial queries such as help with budgeting finances and advice with benefits. You can speak with one of our Information Specialists confidentially Monday-Friday between 8am-8pm.

Management Support

If you are a manager, have leadership responsibilities, or look after a team within your organisation, it is as important as ever that your colleagues are made aware of the range of support available from Care first. As well as supporting you to signpost your colleagues to the Care first service effectively to maintain your managerial boundaries, Care first can also provide you with support within your role as a manager. Care first Counsellors are all management trained and can provide support with issues such as if the organisation is going through a period of redundancy, managing change and difficult conversations, workplace performance, remote working, absence management and disciplinaries.

Care First Lifestyle Site

Through the Care first lifestyle you can access a wide range of supportive information, read helpful articles published by our team, view Webinars covering a variety of wellCounsellor in real lifestyle.co.uktime via our online counselling facility. You can being topics and even speak with a Care first 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 man ager 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 proactively supporting the wellbeing of yo ur 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 diff erent 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 ple ase 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 tele phone 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 impactful content at the m ost impactful time to optimise positive c learning how to deliver the most linical 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



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 8th December at 12pm using the details below –

https://attendee.gotowebinar.com/register/3526558612984269836

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.

You Are Not Alone – Support For Managers

Your employer has made an investment in staff wellbeing. Care first provides a confidential service for information, advice and counselling which is available to staff free of charge.

As a Manager you may be responsible for compliance with Health & Safety legislation and your ‘duty of care’. Knowing how to make the most of Care first services will help you to help your people.

Services

All staff have access to the following services:

• Freephone advice, information and counselling service
• 24 hours a day, 365 days of the year
• Care first Lifestyle site

Managers have access to additional help:

• Support and information service for Managers

• Management consultancy

• Management referral to initiate counselling for an employee

The level of support a Manager is able to give will depend on the nature of the problem and the time available. Help from Care first may also be appropriate.

There are a number of options:

Self-Referral

Encourage the individual to contact Care first on the dedicated freephone number – a confidential, freephone helpline available 24 hours a day. The person who answers will be a Counsellor and the employee only needs to identify the organisation they work for. The caller can maintain contact with one Care first telephone counsellor at a mutually agreed time over a period of weeks or they can be referred for structured telephone or face-to-face counselling if appropriate.

Management Support

If the problem is unfamiliar or complex – or if the employee is denying the problem and resisting the opportunity to seek help – you may find it useful to talk to Care first yourself. We can discuss the wider implications and likely effects, and explore options for appropriate management of the employee. However, in view of confidentiality, we will not confirm or deny whether an employee has called Care first.

Informal Management Referral

If the situation is unusually sensitive or the employee is extremely distressed, with the consent of the employee, you can make an Informal Management Referral. You will be asked to hand the phone over to the employee who is seeking support, so you will need to be with the employee in person and in a position to do this. You can then leave the area to allow the individual to have their initial call with Care first. Any further support agreed will not be disclosed to the Manager.

Management Consultancy

Care first provides professional management consultancy to deal effectively with a wide range of people problems. If you want to discuss your approach to sickness absence, bullying or harassment, grievances, disciplinary action or any other difficulties you are having with your staff, just call the freephone number for informed advice.

Noticing problems

Both workplace and personal problems can affect the performance of an employee at work. For some, the combination of workplace difficulties with personal concerns can lead to a deterioration of performance at work. Change can be a major source of pressure: even changes that are positive, such as responses to innovation and improvements in efficiency, can provoke negative reactions among employees.

For some individuals it will not be possible to contain their anxiety and work effectively. As a Manager, you may be the first to identify those who are not coping well.

Indicators that somebody may not be coping include:

• Poor workplace relations with colleagues or customers
• Poor time-keeping
• Becoming withdrawn from colleagues
• Increased errors or accidents
• Tensions and conflict in workplace relationships
• Reduced work output
• Loss of motivation and commitment
• Deterioration in personal standards
• Increased sickness absence
• Emotional outbursts

More information and Management support is available by accessing the Manager’s Area on the Care first Lifestyle site. Your log-in details will be unique to your organisation and available from you HR department.

If you would like to view the Webinar on ‘Care first Management Support Service’ this is being delivered live on Friday 4th December at 12pm, please use the below link to register for this session –

https://attendee.gotowebinar.com/register/2917064133182169867

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 the festive period upon us many have been or will be starting to plan and think ahead, which can increase our pressure levels with the additional stresses and strains of buying presents and not knowing who we will be able to see this Christmas. Many may be looking forward to the Festive period as it may bring a break from work or our normal routine.

However for many people the festive period is not a happy one. It can be a lonely or sombre time. Perhaps one where we are remembering friends or family that are no longer with us. In this article and the supporting webinar we hope to discuss some tips and ideas for everyone this year that may help with getting through the festive period. Below are some simple suggestions that we will expand on in the supporting webinar:

Make Time for Yourself – It is easy to get caught up in the plans of family and friends but make sure that you make some time for you too.

Eat healthily – It can be difficult at Christmas but eating well is good for your mental health as well as your physical health.

Drink sensibly – A bit of alcohol can make you feel relaxed but too much can leave you feeling irritable and low, so try to avoid drinking in excess and be aware of healthy alcohol limits.

Get enough sleep – Try to keep a regular sleep pattern over the Christmas period, feeling sleepy can make you feel low.

Keep active – Exercise can have positive effects on your mental health. A walk around the block is a great way of getting exercise and also some fresh air.

Talk to someone – Talking about your feelings can improve your mood and make it easier to deal with the tough times. Care first are available 24 hours a day every day of the year for you to speak with a Counsellor in confidence.

Ask for help – It’s ok to ask for help if you’re struggling at Christmas. You could talk to family, a friend, neighbour, or colleague or contact Care first.

Volunteer – This is a good way to give something back, which can help you feel good about yourself. If you are alone at Christmas it is also a good way to find company.

The festive period can also be a difficult time financially for many. Recognising so and being mindful of your spending can help to manage this period. Some simple things to consider as we edge closer to the festive period are:

Set yourself a realistic budget and don’t be tempted to exceed it

Think about making gifts instead of buying them – chocolates, jams and preserves etc

Instead of buying presents, spending time with a friend or family member can be a valued gift

Care first have a finances calculator on the Lifestyle website, that may help you to plan ahead so that the cost of Christmas can be spread throughout the year

Another issue we will be speaking about on the webinar and in upcoming webinars is “the pressure of buying at Christmas”. This topic has been discussed by Money Saving Expert, Martin Lewis in recent years. You may find the following article interesting to read ahead of the webinar

https://www.cambridge-news.co.uk/news/uk-world-news/martin-lewis-money-saving-christmas-19100397.

If you are spending the festive period alone this year think about planning what you want to do beforehand to fill your time. This might include:

Going for a walk – getting some fresh air can be a perfect start and will be an opportunity to have some human contact with others out doing the same

Favourite films/TV shows – plan your day to incorporate all of your favourite films or comedy so it feels like a day of lovely indulgence

Volunteering – you certainly won’t be the only person on your own at Christmas, perhaps volunteer to help others.

We will discuss this topic in more detail during the ‘Festive Wellbeing’ webinar on Thursday 3rd December 2020 at 12pm. You can register to join the webinar using the following link :

https://attendee.gotowebinar.com/register/7996099768011211275.

If you are unable to attend the live webinar it will be available to watch afterwards, using the same link.

If you feel you may need some support, Care first is available 24/7 to provide confidential, impartial support. You can contact Care first 24/7 using the Freephone number provided by your Organisation.

Everyone manages change differently, but for sure, we all manage better if we feel we have an idea of what is happening, that we are kept informed and that we hold some form of control over what we do and what we know.

The Coronavirus pandemic has bought about many changes to all aspects of our lives. We were given instructions about what we could and couldn’t do and the majority of people followed these guidelines. There was (and still is) home working, using more technology to stay in touch with friends and family and more technology to enable us to do our work effectively. Many have struggled with such huge changes to our lives, over which we have had little control. However, many have thrived through this and continue to do so.

Change is now a day to day thing; we don’t always have time to get our head around those changes and so, we need to dig deep to look at how we manage change and remember that we need to be adaptable, to take control and to draw on the resilience we have built up since March. Remember, that is it not how hard or badly we fall, it is about drawing on that resilience that we all have inside us to get up again.

How to cope and manage change

Everyone deals and copes with change in different ways. There are however a number of things to bear in mind, which can help ease the anxieties of the constant changing and adapting environment we are currently in –

Understand that change happens: Things will always be changing, whether that’s current COVID-19 restrictions, or things in general life once we return to a sense of normality. By accepting that it happens is makes it easier to cope with, trying to avoid change only inspires anxiety when it does happen.

Anticipate change: If you know or have a sense that something could change soon, be ready for it so it is not a surprise when it happens. Being able to accept that change happens helps you to deal with change when it does, being able to foresee that change coming so you’re expecting it can help even more.

Adapt and change quickly: When change happens it is important that you accept it and adapt to it. Being unwilling to accept the change, or refusing to admit it will result in you trying to hold on to the old ways, which won’t make your life easier dealing with It. It is easier and better for you to try to accept it quickly and adapt accordingly.

Find a way to enjoy it: Some changes can be more negative or positive than others, what is important is that you find a way to embrace and enjoy that change. Despite some changes being negative at the time, it is impossible to know what knock on effects that event might have on future opportunities, in the long run change could open more opportunities up for you, and you just wouldn’t know it at the time.

Summary

With the continued changing restrictions due to COVID-19, it is important that you stay up to date to give you as much knowledge to adapt as possible. You can do this by checking the government website for all the latest updates, information and guidelines in your area.

Change is inevitable, finding ways to better cope and adapt to change is important to help build our resilience. Some changes will be better or worse than others, but it is important to try to accept and adapt to it where you can and be open to the possibility that it could work out for you in the long run.

More information

If you would like to view the Webinar on ‘Coping with change as restrictions are adjusted’ this is being delivered live on Wednesday 2nd December at 1pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/6917989034565992463

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services.

All employees are eligible to use Care first, our services include; telephone counselling, information services and online support.

Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.

Over the last few months one of the most prevalent topics around COVID-19 and seeing an end to the pandemic has been the research and development of a vaccine. Over the last couple of weeks all the predictions of a legitimate vaccine being produced has become a reality; we are now in the final testing stages of vaccines and with extremely promising results so far. Millions have been ordered by the government in preparation for mass vaccinations in the New Year, quite when this will happen is still questionable. However, as the reality of a vaccine creeps ever closer, worries and anxieties start to loom.

People across the World raise questions; ‘how are they developed so quickly?’, ‘is the testing rigorous enough?’, and ‘what will the long-term effects on humans be?’ Mix that in with the hype from the media and a healthy dose of conspiracy theories and it is enough to trigger fears and anxieties in anyone.

It is important to remain level headed and optimistic around the vaccines. So, whether it is a pharmaceutical company saying testing is not final and that there are still too many unknowns, or if it is a newspaper that has reported that someone has had an adverse reaction to the vaccine; it is extremely important to always ensure you are getting your information from a reliable source.

Make sure you read up on the questions you are asking, but always ensure you use reputable sources. Try not to listen to the headlines that may have been twisted or based on someone’s opinion. Weigh up the overall benefits against the risks and see where you personally stand on that.

Tips on coping with fear and anxiety

Understand your anxieties – write down what it is about the vaccine that you are worried about.

Arm yourself with trustworthy information – Information and guidance on vaccines is constantly evolving. So it is understandable if you are feeling unsure what is what. Arming yourself with the correct facts will help you feel confident that you know useful information about the vaccines and this can help ease your worries. But if watching or reading the news about coronavirus makes you feel anxious, limit this to once a day. It is important to make sure the information and advice you are reading comes from sources that are up-to-date, trustworthy and evidence-based. Keep up to-date with the latest guidance on coronavirus at www.gov.uk

Look after your wellbeing – Taking care of your physical health can help you to cope with feelings of anxiety and stressful situations when they arise. Try to eat a healthy diet, limit alcohol, exercise regularly and get good-quality sleep. Remember to take some time out to look after yourself. Try a few different things until you find what works for you. You could try reading a book, practise mindfulness, get creative, bake or go outdoors for some exercise. Spending time outside in green, open spaces can have positive effects on both your physical and mental wellbeing.

Make time for “worries” – If your worry feels overwhelming and takes over your day, put aside time for “worry time” to go through your concerns each day. Write them down or confide in a friend or loved one, or consider calling Care first for some support in the moment.

Shift your focus – Some people find relaxation, massage, exercise, mindfulness or breathing exercises helpful. They reduce tension and focus our awareness on the present moment.

Speak to someone you trust – Share your fears and concerns with someone you feel comfortable talking to. The chances are they’re experiencing similar feelings. Sharing how you are both feeling can help you both to feel supported and understood.

More information

If you would like to view the Webinar on ‘Coping with Vaccine Anxiety’ this is being delivered live on Tuesday 1st December at 12pm, please use the following link to register for this session –

https://attendee.gotowebinar.com/register/447250954936325389

If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.

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