The COVID-19 Pandemic has affected people and businesses across the world in different ways.

People have dealt with the emotional brunt of uncertainty and lockdowns and businesses have had to face disruption to their business never experienced before.

Whilst most businesses have gone quiet, furloughed staff and shut up shop during the pandemic, Care first have been busy ramping up operations to support those in need during these testing times.

There have been some interesting trends appear during the pandemic in terms of calls and what people are using the service for, some of which we can explain and some we cant.

Take a look for yourself below!

Most people would think that at the start of the COVID-19 Pandemic with the cases being as high as they were and lockdown measures coming into place that a lot of people would be using the Care first support line. This was not the case initially, in fact, call numbers went down during this time, only to start rising again when the COVID-19 cases were low and lockdown began to ease.

There could be a number for reasons why this may be and it is hard to say for sure; but with everyone in lockdown with family around them it could’ve been hard to find the privacy to call the line, or possibly that people were able to spend more time with their family and get that support from them.

Now on the cusp of a second wave of COVID-19 cases we are seeing quite the opposite. We are seeing a huge spike in calls as the COVID-19 cases rise. Again, it is difficult to say for sure why this is, perhaps anxieties have built up over the months and where we were all hoping we were over the worst of it, for many the reality of a second wave has hit home harder and intensified these anxieties.

We can see that at the start of lockdown Work related stresses were at the forefront of people’s minds, most likely down to the unknown of what will happen with their jobs regarding furlough and how their organisation would cope during the lockdown, which also resulted in calls regarding practicalities to rise whilst people were looking for advice.

During the easing of lockdown most calls were concerning health, most likely due to the anxiety of society opening up again after lockdown. Work related calls reduced in  numbers; we suspect this is because people had settled into whatever steps their organisation took to deal with the pandemic and were most likely given re-assurance addressing the uncertainty and anxieties that  they had initially. Family and relationship related calls also increased during this period, as throughout lockdown those relationships could have intensified in such a high stress situation which maybe created some issues, or quite the opposite and people had been struggling with the isolation of lockdown.

Coming out of lockdown, family and relationship related calls dropped to the lowest they had been since lockdown began, either issues had been resolved during lockdown, or being able to leave the house more relieved some pressure from an intense experience. Work and health remained the most frequent call types with work being just 3% ahead, this could be down to return to work anxieties.

Constantly changing scenario

With the situation with COVID-19 ever evolving, call trends and frequencies will change on a constant basis depending on the stresses imposed and experienced by us all across the UK. Care first are continuously supporting huge numbers of people dealing with a large range of different issues.

To ensure all calls are answered by a human being and the appropriate support is offered, we adapt our staffing as we are able to predict call numbers by taking into account a large array of factors. The factors range from School or public holidays, through to external factors such as COVID-19 case numbers and even down to the Moon cycle! Care first is committed to providing the best support to anyone and everyone that need it, especially during such unpredictable times.

More information

If you would like to view the Webinar on ‘How the Pandemic has affected how people have accessed support’ is being delivered live on Thursday 29th October at 12:00pm, please use the following link to register for this session – https://attendee.gotowebinar.com/register/1341637692638584078

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.

Fear and anxiety are possibly the most common emotional responses any of us will feel as we navigate our way through COVID-19. Finding a way to pull ourselves through lockdown took a lot of our emotional energy and we may have found a place that lets us cope, and that we don’t want to leave behind just yet.

For some people change can evoke feelings of fear, fear of the unknown and what might be especially during the pandemic. Many of us fear becoming ill with the virus or passing infection on to loved ones, as the risk increases when people interact. This is an entirely normal response, but risk can be reduced by following the guidelines.

Every time we go back to something it is going to feel unusual or even scary. We might feel nervous or anxious.

That may be because we haven’t done it in a while, and we’ve forgotten how it feels – like going to work. It might be because things have changed because of the pandemic and the routines have changed – like one-way systems and queues to enter shops.

It is important to acknowledge that these feelings are reasonable, and to expect them. It is only by building up tolerance gently that we can move through these fears.

Tips on coping with fear and anxiety

• Understand your anxiety – Try keeping a diary of what you are doing and how you feel at different times to help identify what’s worrying you and what you can do about it.
• Challenge your anxious thoughts – Tackling unhelpful thoughts is one of the best things we can do to feel less anxious and manage any ongoing anxiety.
  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.
  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.
• Face the things you want to and try to avoid – It is easy to avoid situations, or rely on habits that make us feel safer, but these can keep anxiety going. By slowly addressing your concerns, and considering the skills you have to help you through difficult situations your anxious feelings will gradually reduce and you will begin to see that even the most difficult situation can be tackled given the right mind-set, support and belief in yourself.
• Get to grips with the issues causing concern – When you’re feeling stressed or anxious, it can help to use a problem-solving technique to identify some solutions. This can make the challenges you’re facing feel more manageable. Use all the skills you already have and consider what additional skills you may need.
• Pace yourself – recognising that you need to go at the right pace for you is important. Don’t let others bully or pressure you into doing things you don’t want to – but try not to let that be an excuse not to push yourself, especially when it comes to reconnecting with friends safely, outside your home, when rules allow and the time is also right for you. It can be hard to let others move forward without you – maybe your child wants to see friends or perhaps you need to return to work, but you can’t. It is important to discuss concerns with those close to you, but also to allow other people space to move at their own pace.

More information

If you would like to view the Webinar on ‘Fear & Anxiety’ it is being delivered live on Wednesday 28th October at 12pm, please use the following link to register for this session – https://attendee.gotowebinar.com/register/7581931329240796944

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.

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 Tuesday October 27th at 2pm when we will be discussing
posture and working environment in more detail. To join please follow the attached link:
https://attendee.gotowebinar.com/register/2276708560387032078

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.

How Care First Can Support You & An Update On Their Services

As the COVID-19 situation is progressing and the Government guidance continues to change as lockdown restrictions are eased, individuals may be feeling anxious about going out and whether it safe to do so. 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 they 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 their counselling team are absolutely paramount, any changes to their structured counselling process will be made in line with government guidance.

These services include:

Counselling support

Their 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, the 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, their 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. They 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. Their 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 the 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 their 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.carefirstlifestyle.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.

To find out more about any of the above services please view the webinar link below:
https://attendee.gotowebinar.com/register/4557681714721925899

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/4557681714721925899

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 clinical outcomes for its user.

To find out more about Care first Woebot please view the webinar which can be found via the following link: https://youtu.be/3oFyFclUEWU

How all of these above services link together

As you can see from the above table, all the services that they 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.

Their counselling support is available 24/7 to help individuals with any emotional issues that they may have.

The 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 the 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 the 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 their weekly webinar on a Monday at 12pm by logging in to their website and registering.

Alternatively, you can use the link below:

https://attendee.gotowebinar.com/register/5878862584609694222

The details needed to log in are:

Username: uokent                      Password: university

You can access the website here.

If you are unable to join the webinar live, a recording of the session can be accessed afterwards.

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.

Every week Care First (Our Employee Assistance Program) runs daily webinars based on topics relevant to Covid-19 and our wellbeing. This week’s schedule is as follows:

Monday OCTOBER 26, 2020  – ‘How Care first can support you’ 12pm-12.30pm

https://attendee.gotowebinar.com/register/5878862584609694222

Tuesday OCTOBER 27, 2020 – ‘Tips for improving Posture’ 2pm – 2.30pm

https://attendee.gotowebinar.com/register/2276708560387032078

Wednesday OCTOBER 28, 2020 – ‘Fear & Anxiety’ 12pm – 12.30pm

https://attendee.gotowebinar.com/register/7581931329240796944

Thursday OCTOBER 29, 2020 – ‘How the Pandemic has affected how people have accessed support’ 12pm – 12.30pm

https://attendee.gotowebinar.com/register/1341637692638584078

Friday OCTOBER 30, 2020 – ‘Finding Joy in 2020’ 12pm – 12.30pm

https://attendee.gotowebinar.com/register/398134670212532750

To register for a webinar you will be asked for your name and email address.

How Care First Can Support You & An Update On Their Services

As the COVID-19 situation is progressing and the Government guidance continues to change as lockdown restrictions are eased, individuals may be feeling anxious about going out and whether it safe to do so. 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 they 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 their counselling team are absolutely paramount, any changes to their structured counselling process will be made in line with government guidance.

These services include:

Counselling support

Their 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, the 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, their 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. They 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. Their 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 the 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 their 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.carefirstlifestyle.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.

To find out more about any of the above services please view the webinar link below:
https://attendee.gotowebinar.com/register/4557681714721925899

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/4557681714721925899

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 clinical outcomes for its user.

To find out more about Care first Woebot please view the webinar which can be found via the following link: https://youtu.be/3oFyFclUEWU

How all of these above services link together

As you can see from the above table, all the services that they offer complement each other to ultimately encompass an individual’s overall mental and physical wellbeing, which enables individuals to access professional and clinically provensupport.

Their counselling support is available 24/7 to help individuals with any emotional issues that they may have.

The 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 the 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 the 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 their weekly webinar on a Monday at 12pm by logging in to their website and registering.

The details needed to log in are:

Username: uokent                      Password: university

You can access the website here.

If you are unable to join the webinar live, a recording of the session can be accessed afterwards.

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.

Alcohol Awareness for  Sober October

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

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.

If you would like to learn more about ‘Alcohol Awareness’ then please join our webinar on Thursday 22nd October at 12pm using the link below –
https://attendee.gotowebinar.com/register/8678260970213438731

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.

October is National Cholesterol month.

What is cholesterol?

Cholesterol is a fatty substance, vital for good health. It helps form cell membranes, various hormones, bile and vitamin D. We get some cholesterol from our diet but most is made in our liver.

What causes high cholesterol?

Cholesterol levels are affected by your family history, age, your lifestyle, some medicines and medical conditions. You are more likely to have unhealthy levels of cholesterol if:
• Close family have high cholesterol
• Your diet is high in saturated fat
• You are not physically active
• You drink too much, or you smoke
• You carry too much weight around your middle

Why should I lower my cholesterol?

Having too much cholesterol in your blood can increase your risk of:

• Narrowing of the arteries
• Angina
• A heart attack
• Coronary heart disease
• A stroke
• A TIA or mini stroke
• Peripheral artery/vascular disease (PAD or PVD)

For more information about cholesterol please see the following links:

• Understanding Cholesterol
• For Good Cholesterol Levels
• https://www.heartuk.org.uk/news/latest/post/140-looking-for-a-challenge-this-october
• https://www.heartuk.org.uk/news/latest/post/139-heart-uk-partner-with-anytime-fitness
• https://quiz.tryinteract.com/#/5f3149865ef8ac0014a69492/q/1
• Heart UK Cholesterol Booklet

Today’s Care First webinar is looking at how to have a better work-life balance.

Lockdown and working from home has thrown everyone’s work-life balance off and you might be feeling that you need to get it back on an even keel. From single people or those living with their parents to housemates, couples and families, finding a balance will be a very personal experience.

They will cover tips such as:

• Creating an office space at home
• Taking regular breaks
• Staying active
• Learning to switch off
• Discussing your work day with others
• Sticking to a routine
• Planning your day

The webinar ‘Top Tips for a better work-life balance during lock down’ will be held live today (Friday 2nd October 2020) at 12pm.

You can register to join the webinar at

https://attendee.gotowebinar.com/register/2821049278887422989

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

Alternatively, you can read the related article here.

Stoptober is back for 2020, with the primary aim of encouraging the nation’s smokers to make an attempt to quit for the month of October and beyond. As with previous Stoptober campaigns, this year’s campaign is founded on the evidence that if a smoker can quit for 28 days, they are five times for likely to quit for good.

The NHS have a free Stoptober app to help you quit smoking and start breathing easier.

Stoptober is a 28 day stop smoking challenge. The app allows you to:

• track your progress
• see how much you’re saving
• get daily support

For details on the app and the link needed to download to the relevant device you can find it here.

For more useful links see below:

• https://www.nhs.uk/conditions/stop-smoking-treatments/
• https://www.nhs.uk/oneyou/for-your-body/quit-smoking/personal-quit-plan/
• https://www.nhs.uk/smokefree/help-and-advice/local-support-services-helplines
• https://www.blf.org.uk/take-action/campaign-with-us/stoptober