june 2020 [email protected] culture change
TRANSCRIPT
A-Z of
June 2020
Culture Change Team
Organisational Development
What is it?The A-Z of Wellbeing document has been designed to provide Birmingham City Council staff with information, resources and tools for
different aspects of wellbeing, whether it be social, financial, psychological/mental, physical wellbeing.
For each letter of the alphabet, the document will cover a wellbeing-related condition, coping mechanism, or circumstance.
This document will be updated regularly, so that you can receive regular and updated recommendations.
Birmingham City Council’s Corporate Leadership Team is committed to employee health and wellbeing. Therefore “With line manager
approval, where there is an opportunity to engage with the mindfulness / e-learning / wellbeing content, you are able to
access this during work time provided it does not impact on your essential duties”.
If you are having a bad day, low mood, or need to talk to an independent listening ear, please refer to the 3 pillars of support on
the following pages.
Why?We all have mental health. If you can pay attention to how you think, feel, and behave, in certain situations
then you are more likely to make a choice about how you respond to a situation. What do you do to maintain
your mental fitness?
We recognise that wellbeing incorporates many things, and we want to make accessing those essential
resources and finding support as easy as possible.
An A-Z approach means that information available is easier to digest and navigate through. This
document is not designed to be a diagnosis, or an indefinite guide.
PAGE 3
Get Support and Talk to Someone
4 Pillars of SupportBirmingham City Council provides the following support to all employees
Employee Assistance
Programme (EAP)
Phone: 0800 111 6387
Visit: https://my-eap.com/
Online Code – Bhamwell
• All BCC staff have access to free,
confidential, 24/7 access to the EAP.
• Talk about: low mood, mental health
support, financial wellbeing,
bereavement, relationships,
downloading from a bad day.
• Access counselling services
• Website: podcasts, downloadable
guides on emotional wellbeing,
personal resilience etc.
Dedicated Managers Support
Helpline: 0800 1116385
EAP Intranet Link
Chaplains
Our Chaplains provide confidential &
independent support for anyone, of
any/no faith.
Support on family worries, health
concerns, bereavement, work
relationships, mental health.
Phone: 07746 299 676
k
uk
Our Chaplains also host mindfulness
sessions for BCC staff Monday-Thursday
12.45-13.15pm.
Access Chaplains Intranet information
Mental Health First Aiders
BCC have 140 Mental Health First
Aiders across the council, who have all
attended comprehensive 2-day training.
These colleagues are available, like a
physical first aider, to support when
people need it.
Our Mental Health First Aiders are
volunteers, equipped to listen, provide
initial support, and signpost towards
support.
Mental health first aiders will listen, in a
non-judgemental way, to what their
colleague is feeling, and why.
Find a Mental Health First Aider on the
Intranet
Occupational Health
BCC have a SEQOHS accredited OH
Service focused on promoting and
protecting the health of our employees.
The team are capable of providing a full
range of services via the manager
referral route.
Services include:
• Manager Referrals
• New Starter Pre-Placements
• Health Surveillance
• Physiotherapy
• Psychological Therapies
• Ill-Health Retirements
• Provision of expert help and advice
Access the Occupational Health
Intranet information
Advice can be accessed by email
uk
BCC Intranet Occupational Health & Wellbeing: https://intranet.birmingham.gov.uk/info/20203/occupational_health_and
_wellbeing_service
BCC Intranet COVID-19 – www.birmingham.gov.uk/staffguidance
BCC Mental Health First Aiders Trained to spot signs, listen, & signpost. Access list:
https://intranet.birmingham.gov.uk/info/20276/
mental_health/878/mental_health_first_aiders
BCC Chaplains – 07746 299 676
Employee Assistance Programme (EAP)
Staff – 0800 111 6387
Managers – 0800 1116385 (Press 2)
https://my-eap.com/ - Code: Bhamwell
The Council’s Corporate Leadership Team is committed to employee health and wellbeing.
Therefore with line manager approval, where there is an opportunity to engage with the
mindfulness / e-learning / wellbeing content, you are able to access this during work
time provided it does not impact on your essential duties.
Internal Health & Wellbeing SupportFor all Birmingham City Council staff, we are here to support you!
Microsoft Teams – sign up with BCC emailhttps://products.office.com/en-gb/microsoft-teams/group-chat-software
Join the Health & Wellbeing organisational Team- search “Health &
Wellbeing”. Join the Wellbeing Team in the Coffee Shop, access recorded
Videos, Chaplains mindfulness, Parents Surviving Lockdown, EAP webinars.
Available events on MS Teams –
Parents Support: weekly chats and recorded videos
Meditation Sessions
EAP live presentations & Q&A’sWorking Carers Group
BCC e-Learning: Health & Wellbeing Modules:
https://birmingham.learningpool.com/
1. Life Transitions
2. Healthy Lifestyles
3. Introduction to Meditation
4. Nutrition Awareness
5. Personal Resilience
6. Stress Awareness (mandatory trai
7. Email Stress
My Birmingham Rewards:http://www.mybirminghamrewards.co.uk/
BCC Public Health on social media#healthybrum
Yammer: internal social media platform
https://www.yammer.com (use BCC logoin)
Helpful groups to join:• All Company
• Ask me anything
• Employee Health & Wellbeing
• Oodles of Doodles!
• Rewards and Benefits
• Birmingham Wellbeing
• Your Development
• Parents Community Group
• Autism and Allies Network
• Yoga and Meditation
Questions to ask each other:
“How are people coping?”
“What techniques are people using?”
“How can BCC support their staff?”
Internal Health & Wellbeing SupportFor all Birmingham City Council staff, we are here to support you! [email protected]
• Birmingham & Solihull Women’s Aid (BSWAID)
0808 800 0028 between 9.15am and 5.15pm
www.bswaid.org for live webchat 10-2pm
Domestic Abuse Hub: 0808 169 9604
• West Midlands Forced Marriage - 24hr helpline:
0800 953 9777
• National Domestic Violence Helpline - 24hr helpline:
0808 2000 247
• National Centre for Domestic Violence:
0800 970 2070 or Text NCDV to 60777
• National LGBT+ Domestic Abuse helpline:
0800 999 5428
• Rape Crisis England and Wales: 0808 802 9999
• Men’s Advice Line: 0808 801 0327
• Respect helpline (anyone worried about their own
behaviour): 0808 802 0231
• Women’s Aid: https://www.womensaid.org.uk
Domestic Abuse Support
NHS Every Mind Mattershttps://www.nhs.uk/oneyou/every-mind-matters/
Free Credit Scorehttps://www.clearscore.com/
Cruse Bereavement Services -https://www.cruse.org.uk/
Or call the free helpline: 0808 808 1677
NHS Live Well –https://www.nhs.uk/live-well/exercise/
Samaritans - [email protected]
Telephone: 116 123 (Free 24 hours a day)
Mind Infoline - [email protected]
Telephone: 0300 123 3393 (9am-5pm Monday to Friday)
External Health & Wellbeing SupportFor all Birmingham City Council staff, we are here to support you! [email protected]
Birmingham & Solihull Mental Health Trust
https://www.bsmhft.nhs.uk/about-us/news/covid-19-mental-health-
support-offer-for-birmingham-and-solihull/
- Key workers (7 days 9am-11pm) 0121 663 1217
- Over 18s in Birmingham and Solihull (7 days 9am-11pm)
0121 262 3555
- 0-18 year olds in Birmingham: 7 days a week (10am-6pm):
0207 841 4470 [email protected]
Free app for social care workershttps://www.gov.uk/government/news/dedicated-app-for-
social-care-workers-launched
Age Well UK- https://www.agewelluk.org.uk /
Supporting people to enjoy a better old age
Tough Enough to Care– supporting male mental health
https://toughenoughtocare.help//
The Silver Line - information, friendship & advice for older people
Telephone: 0800 4 70 80 90 (Free 24 hours a day)
The Waiting Room Birmingham https://the-waitingroom.org/
Birmingham & Solihull health and wellbeing resources
External Health & Wellbeing SupportFor all Birmingham City Council staff, we are here to support you! [email protected]
Crisis Text Line (Shout)- text SHOUT to 85258
https://www.crisistextline.uk/24/7 crisis text line
Action for Happiness- resources for a happier kinder world
https://www.actionforhappiness.org/
Understanding Mental Health: Self-help Guides
http://www.selfhelpguides.ntw.nhs.uk/bsmhft/SelfHelp
A- Z of
Anxiety Journaling Stress
Bereavement Keep calm and bake Team building
Carers Laughter Understanding
Domestic abuse Musculoskeletal Victories
Employee engagement Negative emotions Water
Food for thought Open conversations eXercise
Goals Positive thinking Yoga
Helping others Quick wins Zzz (sleep)
Inquisitive Relaxation
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
X
Y
Z
AnxietyAnxiety is something that most of us experience from time to time, and is a normal response to a situation that we see as stressful. Symptoms can be uncomfortable, scary, and prevent us from doing what we want to do.
Anxiety can impact daily life by giving you a sense of not being in control of your life. The good news is, there are resources available to help cope with and manage your anxiety. But remember, always seek further advice or help if you feel that you are not coping well.
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Anxiety can be managed/reduced in different ways:
Understand your anxiety and tackle some of the causes - keeping a diary and rating your
anxiety on a scale from 1 to 10 is a good way of keeping track and monitoring how you feel. It may
also be helpful to note down your symptoms and situations that make your anxiety worse.
Don’t get into a pattern of focusing on negative thoughts, feelings and behaviours as they can
lead to unhelpful actions. Instead, recognise them for what they are, challenge them and replace
them with more positive thinking and behaviour.
Reduce physical symptoms – you can do this by controlling your breathing. Breathing too quickly
can make you feel dizzy, faint or even increase anxiety. Taking slow, regular breaths can help you to
control anxious thoughts/feelings, and make you feel more calm.
Fight or flight response – what is it? This is triggered by our hormones and genetic
wiring, either prompting us to stay and fight or run away and flee. Our bodies work to
keep us alive in what it perceives to be a dangerous situation. With anxiety, often our
Fight or Flight response is triggered and gives the physical sensations,
such as a racing-heart, sweating and shaking.
What’s the difference between fear and anxiety?
Controlling your breathing
1. Place one hand on your chest and the other over your stomach.
You want your stomach to move more than your chest as you breathe
2. Take a slow, regular breath in (through your nose if you can).
3. Watch your hands as you breathe in.
The hand on your stomach should move and your chest should not
4. Breathe out slowly through pursed lips
5. Repeat this 10 times, twice a day
Some people find relaxation by practicing Yoga, mindfulness or breathing exercises.
These activities reduce tension and focus our awareness on the present moment. Think
of a time when you were in a good place, the colours of the rainbow and your own
favourite colour. Think about what you enjoy doing most (such as gardening, cooking your
favourite dish). Really focus on this, and bring yourself away from stress.
Don’t avoid unpleasant situations as they will still be hanging around and will not help
you to break the cycle. Instead, face them, utilise coping mechanisms and move on.
Useful resources on coping with anxiety during COVID-19
BCC Extranet - https://www.birmingham.gov.uk/info/50231/coronavirus_covid-
19/2159/coping_with_anxiety_during_covid-19
Mind - https://www.mind.org.uk/information-support/types-of-mental-health-
problems/anxiety-and-panic-attacks/about-anxiety/
Anxiety UK - https://www.anxietyuk.org.uk/coronanxiety-support-resources/
TED Talk ‘A new plan for anxious feelings: escape the custard!’ by Neil Hughes -
https://www.youtube.com/watch?v=bM06o26PCDQ
AnxietyA
Bereavement
During the global coronavirus pandemic, many will unfortunately experience the loss of loved ones under very different and difficult circumstances.
The outbreak of Covid-19 has left many of us fearful for the health and wellbeing of our loved ones.
Those who have been bereaved by Covid-19 will be experiencing the shock of a loved one dying suddenly, often after a very short period of illness. It is important in these challenging and difficult times that people bereaved by Covid-19 are cared for and receive support, especially in the first days and weeks following their bereavement. There is specialist support and guidance available to help you at this difficult time
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For General Help The Waiting Room Smart Directory (TWR) enables both professionals and the
public to find a wide range of support and services. This includes Safeguarding concerns and Criminal
Justice support to Faith Community Links, Education, employment and sexual health services. In fact,
TWR links people with support opportunities across the life course in all aspects of life.
Sudden has some invaluable guidance for people who have been bereaved as well as advice for
caring for someone who has been bereaved.
Cruse Bereavement Care have put together some resources to share how bereavement and grief may
be affected by this pandemic. It covers some of the different situations and emotions bereaved people
may have to deal with.
The Samaritans offer a 24-hour helpline support every day of the year for anyone in distress.
Covid-19 Bereavement Help for Children & Young People
• There is also specific help available for children and young people during this time.
• The Childhood Bereavement Network have also put together some guidance for supporting bereaved children during the outbreak.
• Edward’s Trust have been supporting bereaved children and families across the West Midlands for over 30 years and are available for you to contact if you need their support.
• Beyond the Horizon is a charity that helps children, young people and families who have been affected by loss, bereavement, divorce or separation and the charity's Bear Project also works with children and parents together in the immediate weeks following the death of a loved one.
• Child Bereavement UK help children and young people (up to age 25), parents, and families, to rebuild their lives when a child grieves or when a child dies. They also offer support and advice from bereaved young people, for bereaved young people.
The Compassionate Friends is a national charity supporting bereaved parents, siblings and grandparents dedicated to the support and care of other similarly bereaved
family members who have suffered the death of a child or children of any age and from any cause.
Bereavement Advice Centre is a free helpline and web-based information service giving practical information and advice and signposting on the many issues and
procedures that face us after the death of someone close.
Marie Curie has some helpful advice and guidance for bereavement as well as a support line: 0800 090 2309 which can be accessed seven days a week.
Birmingham Hospice has put together some advice on Bereavement Support where you can download a selection of booklets including Your Life After Loss: Coping with
Grief and the Ground Feels Wobbly which contains information on supporting children who have lost a loved one.
SANDS supports anyone who has been affected by the death of a baby before, during or shortly after birth. Bereavement support is at the core of everything they
do. They have put together some really helpful advice on Covid-19 and Changes that Impact on Bereaved Families.
Support for those Bereaved by Suicide
• Papyrus provide confidential support and advice to young people struggling
with thoughts of suicide, and anyone worried about a young person through
their helpline, HOPELINEUK who can be contacted on: 0800 068 4141.
• The Kaleidoscope Plus Group provides Suicide Bereavement Support Services
for people who reside in Warwickshire and across the Black Country. If you
need some immediate support, text TeamKPG to 85258 or call them on 0121
565 5605.
• Survivors of Bereavement by Suicide (SOBS) exist to meet the needs and
overcome the isolation experienced by people over 18 who have been
bereaved by suicide. They have an email helpline: [email protected] as
well as a national helpline: 0300 111 5065 which is available between 9am and
9pm Monday to Friday, 52 weeks of the year.
• The Support After Suicide Partnership has put together some helpful guidance
for those Impacted by Suicide during the Coronavirus Lockdown
2020. The Help is At Hand booklet can also be found here.
Bereavement B
– Carers
The NHS has written to everyone considered to extremely vulnerable and at risk of severe illness if you catch the coronavirus. If a person you care for has received this letter they must stay at home at all times and avoid all face-to-face contact for at least 12 weeks, except from you as their carer and healthcare workers continuing to provide essential medical care.
However, if you start to display any of the symptoms of coronavirus, you must stop having face-to-face visits. If this means that the person you care for will be even more vulnerable, for example because they will no longer receive the essential supplies that you bring them, the government has set up a dedicated helpline for vulnerable people seeking additional care - the NHS Responder Scheme has been set up to help or you can all 0808 196 3646
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If you live with those you care for
If you think you've been in close contact with someone with coronavirus,
where possible follow social distancing guidelines and put place contingency
measures to support the person you care for.
If you do not live with those you care for
Keep in regular contact over the phone, through email or through video calls.
If necessary, make plans for alternative face-to-face care for the person you
care for, for example by calling on trusted neighbours
Name, address and contact details of the person you look after
Who you and the person you look after would like to be
contacted in an emergency –e.g. friends, family or
professionals
Details of medication the person you look after is taking
and where it is stored
Details of any ongoing treatment they need
Details of any allergies
GP and pharmacy
Any care and support services they receive
Any continence products needed and who supplies
them
Any mobility challenges and mobility aids
Anything behavioural others need to be aware of
Share the plan with trusted family members/friends and
healthcare professionals. Give people a copy of the plan and make sure the information is
regularly updated.
C Carers
Domestic Abuse
The recent government order to stay at home has the potential to increase the occurrence of domestic abuse for those who are at risk, staying indoors is even harder for people whose home is not the haven it should be.
Domestic abuse is defined across Government as any incident of controlling, coercive or threatening behaviour, violence or abuse between those aged 16 or over who are or have been intimate partners or family members, regardless of their gender or sexuality.
Services in the West Midlands are still operating but using different methods of delivery; remote working has replaced face-to-face contact, advocacy and therapeutic support is now being offered via telephone/online. Support can be communicated over email or text as well. The West Midlands Police and Crime Commissioner has launched a multi-agency domestic abuse campaign #noexcuseforabuse
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• For local and national support
• National Domestic Abuse Helpline –
available 24 hours a day on 0808 2000 247,
the website has a form through which
women can book a safe time for a call from
the team
• Women’s Aid – additional advice designed for
COVID-19 outbreak, including a live chat service
• Men’s Advice Line – can be contacted on
0808 801 0327
• Galop - for members of the LGBT+
community – a specialist helpline on 0800
999 5428 or email [email protected]
• Economic abuse - please see the advice
provided by HM Treasury on what support is on
offer. The charity Surviving Economic Abuse has
also provided additional guidance and support.
• For more information
If you need urgent police help through the 999 service, but making a sound would put you or someone else in danger your call will be transferred to the Silent Solution system.
If calling from a mobile you may also be asked to cough or tap the keys on your phone in response to questions.
If calling from a landline the Silent Solution
system is not used and you will be
connected to a police call handler. Please
see this Silent Solution guide for more
information
Domestic AbuseSilent Solution Guide - What to do if you need urgent police help through the 999 service, but can’t speak
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CALLING 999 FROM A MOBILE
• If possible speak to the operator,
even if whispering. You may also
be asked to cough/tap the keys in
response to questions. If making
a sound would put you or
someone else in danger and the
operator cannot decide if an
emergency service is needed,
your call will be transferred to the
Silent Solution system. This is a
police system used to filter out
large numbers of accidental or
hoax calls and helps those who
are unable to speak but need
police assistance.
• You will hear an automated police
message, which begins with ‘you
are through to the police’.
• It will ask you to press 55, the operator will
remain on the line. If you press 55, they will
be notified and transfer the call to the police.
If you don’t press 55, the call will be
terminated. Pressing 55 does not allow police
to track your location.
WHAT THEN?
• When transferred to your local police force,
the police call handler will attempt to
communicate with you by asking simple yes
or no questions. If you are not able to speak,
listen carefully to the questions and
instructions from the call handler so they can
assess your call and arrange help if needed.
CALLING 999 FROM A LANDLINE
As it is less likely that 999 calls are made by
accident from landlines, the Silent Solution
system is not used.
• If, when an emergency call on a
landline is received:
- there is no request for an emergency
- the caller does not answer questions
- only background noise can be heard
and BT operators cannot decide
whether an emergency service is
needed,
• Then you will be connected to a
police call handler. If you replace
the handset, the landline may
remain connected for 45 seconds in
case you pick it up again .If you
pick up again during this 45
seconds and the operator is
concerned for your safety, the call
will be connected to police. When
calls are made from landlines,
location information should be
automatically available to the call
handlers to help provide a response
Employee Engagement
With a lot of us now working from home it’s easy to feel isolated and can be difficult maintain culture and morale. Here are some ways to stay connected:
• Video calls on Teams instead of sending emails can be a more effective method of communication and gives us the ability to share information and work together – Getting started with Microsoft Teams on the Modern Workplace Hub
• A central place on Microsoft Teams where team can have virtual tea/coffee breaks and meet to share, updated and connect with each other
• Working from home buddies – consider partnering up with another member of your team, check in with them and keep each other up to date on what you have been doing
• Encouraging team competitions or fitness and other wellbeing challenges
• Desert Island Discs is a fun activity to do with your team, each person selects a song that reminds them of their childhood, a song that motivates them, a song that reminds you of your department, the song that best describes you and a song that you can’t stop listening to, Organisational Development's Culture Change Team have already completed a Spotify playlist, you can find this on Yammer group
E
F – Food for thought
Making healthy food choices can be a challenge at the best of times, but during lockdown this can feel even more difficult. However, this could be a brilliant time to try new foods and to start to plan meals ahead.
F
There is a lot of information on healthy foods and eating well by Change4Life and NHS
Live Well. BBC Good Food offers a breakdown of the food types that different groups of
people should be trying to eat to maintain a healthy diet.
Love food hate waste has advice on how to make the most of your ingredients and lots
of recipes for you to try. There’s also some very practical advice on how to store your
food to ensure it lasts longer.
NHS Live Well and the British Nutrition Foundation offers some great tips on how to
include more fruit and vegetables in your diet while saving money. Planning your meals
through The Healthy Meal Plan can also mean you save money and prepare healthy
meals with what you already have at home.
Takeaway food - consider taking a night off from cooking by ordering a take-
away that can either be done over the phone or online through apps such
as JustEat, Deliveroo, and UberEats
GoalsSettings goals and achieving them gives a sense of control and purpose– these can be work-related, activity-related or personal.
Whatever goal you choose to focus on, planning will be a key part of achieving it.
SMART goals are one way of constructing a plan
G
S
• Specific – State what you would like to accomplish (who, where, what why)
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• Measurable – How will you demonstrate and evaluate the extent to which the goal has been met?
A• Achievable – The goal is attainable and not impossible to achieve
R• Relevant – How does the goal relate to your key responsibilities?
T• Time-bound – Set a target date to complete your goal
Helping others
BVSC is currently working with Birmingham City Council to create a coordinated community response to the coronavirus outbreak.
They are currently trying to gather information on what projects, initiatives and organisations are already doing and are asking for people to get in touch if you:
• would like to offer support or have any ideas to share or,
• would like to join a growing network of community groups and public sector partners working to support health and community resilience they would love to hear from you
BVSC contact details:
• Email: [email protected]
• Tel: 07388 376 945
• Website:
https://www.bvsc.org/offer-local-support
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Inquisitive
Exploring your curiosity and learning new skills is a good way to keep your mind active. Here are some ideas to help you to structure your personal development while staying at home:
• The skills you already have,
• Identify the skills you think you need now and, in the future,
• What you want to achieve and how to achieve it.
• Build the learning opportunities into your daily routine
• Explore ways to plan for the future, think about future jobs, career changes or creating your own business
• Connect with colleagues and friends, share your resources and your new skills, doing this is a great way to prevent a feeling of isolation.
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Most of these online courses are free, please note that some require online registration. However, if you
want to gain an academic qualification you may find you need to pay a fee to obtain a certificate.
• Open University - Courses range from beginner to advanced, all display how many hours the course
should take. There is so much choice available ranging from health, sports and psychology to
languages, history and maths.
• edX - Course vary from architecture to law.
• University of Edinburgh - The average course requires 1-2 hours of study each week for around 5
weeks. All courses are self-directed, meaning you follow the course materials, complete the readings
and assessments. You can access help from a large community of fellow learners through online
forums. Courses vary from animal behaviour and welfare to the fundamentals of music theory.
• Alison - A variety of courses aimed at different levels.
• Ted Ed - To support the millions of learners affected by the COVID-19 pandemic, TED-Ed is working
with expert educators and TED speakers throughout the world to create and share high-quality,
interactive, video-based lessons daily, for free.
• Future Learn - Offers a variety of courses and you can filter on “free courses”. The courses offered are
in partnership with a variety of educational establishments i.e. Coventry University.
I Inquisitive
• Languages- Duolingo, offers free, bite-size lessons which feel more like a game than a textbook
• Drawing- Skill Share offers a variety of free drawing classes where you can learn to sketch, shade and introduce colour into a variety of objects from vegetables to mermaids.
• Code academy- have put together resources including webinars, pair programming and keynotes on coding to encourage togetherness learning.
• Leet code- are currently running a 30-day challenge, this is the perfect opportunity for you to focus on improving your skills and stimulating yourself.
• Oxford University podcasts- a series of podcasts categorised into the different schools and institutes within Oxford University, ranging from the African study centre to the Women in science and engineering.
• BBC podcasts- the Forum- offers to help you discover world history, culture and ideas with today’s leading experts.
• Spotify has both free and paid for subscriptions and on both you have access to podcasts, the podcasts on Spotify vary from society and culture to business and technology.
I Inquisitive
If you have a hobby that you enjoy and think others
might enjoy it too please share it with us on twitter
@healthybrum, don’t forget to include
#learningathome too. It is important to keep
developing your hobbies whilst staying at
home. Your hobbies can help to create a sense of
normality within your daily routine. As everyone is
different, we encourage you to share your hobby to
inspire others, and maybe even create online
community and a new circle of friends. YouTube is
a great tool to use to learn new skills such as
baking, cooking, gardening, sewing and painting.
?
Journaling
If you struggle with stress, depression, or anxiety, keeping a journal can help you gain control of your emotions and improve your mental health
This is the practice of writing about your daily experiences, describing what you are experiencing through your five senses or write about memories
This can help to relieve stress by organising thoughts, clearing the mind and facilitating problem-solving
W – What do you want to write about? What’s going on? How do you feel? What are you thinking about? What do you want? What scares you? Are there any decisions/problems you are dealing with?
R – Review/reflect on it. Close your eyes. Take three deep breaths. Focus. You can start with “I feel…” or “I want…” or “I think…” or “Today….” or “In this moment…”
I – Investigate your thoughts and feelings, start writing and keep writing. If you get stuck, close your eyes and re-centre yourself. Re-read what you’ve already written and continue writing.
T – Time yourself. Write for 5-15 minutes.
E – Exit by re-reading what you’ve written and reflecting on it in a sentence or two: “As I read this, I notice—” or “I’m aware of—” or “I feel—”.
J
Keep calm and
bake/cook
• Whipping up some delicious snacks and sharing photos and recipes with colleagues, friends and family can help to boost morale
• Plus cooking and baking are good ways of reducing stress and anxiety
• You can also take part in online Cooking Classes with others
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Laughter
Laugher can help in a crisis and can be used as a
healthy coping mechanism
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If there is a particular video, comedian or sketch show that makes you
smile, starting and ending your day with this can be a stress reliever
Sharing videos or anecdotes that you find funny with friends and family
can be good way of maintaining a bond and lightening the mood for
everyone
Start with a smile, even a fake one causes your body to release feel-good
endorphins. A fake smile tends to lead to a genuine one meaning that
laughter will come more easily.
Musculoskeletal Health
Working from home for extended periods of time without the specialised equipment we have access to in the office can increase muscle tension.
Here are some tips for a comfortable homeworking space:
• Get your screen height right When using a laptop dock it onto a larger screen that’s at eye height if possible. If not, raise it onto books or a laptop stand so you aren’t slouching to read the screen.
• Separate mouse/keyboard This helps to keep your arms relaxed by your side instead of stretching forward and up to a raised laptop to avoid tension in the shoulders, wrists and upper back.
• Prepare your chair If using a dining chair using a cushion or rolled up towel can provide extra support or buy an inflatable lumbar support cushion for your lower back curve.
• Try standing Putting you laptop on a higher surface and standing up will keep blood and oxygen moving around your body to avoid tension building up.
• Don’t sofa-slouch If you are working from a sofa, try building a supportive back using cushions . Try an adjustable laptop stand that’s made for sofa or bed use.
• Take regular breaks These are harder to remember working at home, so set reminders on your phone.
• Try a bean bag These are surprisingly good for adapting around your body.
Further guidance can be found here -https://www.birmingham.gov.uk/info/50234/covid-19_staff_guidance/2147/covid-19_working_from_home/8
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Remember to exercise – Stretching and exercising can help to relieve pain and tension
M Musculoskeletal Health
Negative emotions
Negative emotions and feelings of fear, anxietyand worry are very common at this time.
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To try and combat this, you could
try keeping a gratitude diary, this
can help to reframe your thoughts
and find more positive alternatives
Focusing on what is good in our
lives can cheer us up and helps us
to change our perspective.
Listening to upbeat music can have an uplifting effect, try
making a playlist of 10-20 of your favourite up tempo songs
Connect and reach out to your neighbours
• As self -isolation increases we need to find new ways to stay connected and check in on one another for our physical and mental wellbeing, share phone numbers and stay in touch. This could be as simple as calling your neighbour to see if there’s anything they need. Many older people might feel scared to go to stores right now. You can offer to pick up some groceries or help them arrange delivery.
• We also have our Support the most vulnerable citizens key helpline launched for those that don’t have anyone to rely on and will arrange emergency food supplies or social contact.
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Our relationships with others are hugely important for getting us through this difficult time. We are fortunate that today it is relatively easy
to keep in touch with each other without leaving the home so indirect contact as well as through landline phone calls can still take
place with services and our loved ones through digital means such as Skype, WhatsApp, Zoom, Google Duo, Face Time, Viber
Open conversations
Keep in touching with family and friends
Try to stay in touch with those around you over the phone, by post or
online. Make the most of local online groups-keep up to date, share
information and be a positive part of your local community conversations
on Facebook groups, there are video calling options too. Let people know
how you would like to stay in touch and build that into your routine.
This is important in looking after your mental wellbeing and you may find it
helpful to talk to them about how you are feeling. It is okay to share your
concerns with others you trust and in doing so you may end up providing
support to them, too. Or you might want to try an NHS recommended
helpline.
O Open conversations
Some fun ways to keep in touch online and stay connected:
• Online Quizzes that you can do together with loved ones
• Birthday Parties through zoom-video chat app
• Feed exotic animals virtually from your home. Birmingham Wildlife
Conservation Park has live feeding sessions have started to be streamed
live on their Facebook page
• Schedule regular exercise for all ages doing this with others together.
• Online Cooking Classes with others.
• Taking part with the clap of the NHS/Carer’s that are happening
regularly. While the first was held in honour of the NHS, the weekly event
now pays tribute to all key workers.
Some new and emerging information:
NHSX Digital Transformation are partnering with Facebook to
make it easier for those in care homes to keep in touch with
friends and family. As part of this work, Facebook will provide
up to 2,050 with access to its Portal.
Positive thinking
One method of encouraging this is positive affirmations, these are positive statements that help you to overcome negative thoughts such as:
PPositive thinking can help your wellbeing by giving you more confidence and improving your mood.
Today is a good
day, to have a
good day
By repeating affirmations regularly, you can start to increase positive thinking. You can have your affirmations written as your phone screen
saver or even in your diary. Try asking yourself what the positives are; expecting good things to happen will lead to taking actions that
produce positive results. Seeing the glass half full not only makes you happier, it makes you healthier!
I am more calm with each
deep breath I take
I am freeing
myself from
stress
I am attracting
positive energy
into my body
Any feeling of
panic is leaving
my body
Quick wins
A quick win is an improvement that is:
• visible
• has an immediate benefit
• easy to implement
• quick to deliver
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Some methods to help to achieve a quick win:
Single task - multitasking can make us feel like we are being more productive but
quite often leads to incomplete tasks and increased stress. Focusing on one task at a
time can help us to be more efficient
Pomodoro technique – working for 25 minutes and then having a 5 minute break
Power hours – for one hour (preferably in the morning) focus on your most important
task, doing this means that you can avoid worrying about it throughout the day.
Having a dedicated hour often helps you focus and avoid distractions
Relaxation
Progressive muscle relaxation
This is a two-step process in which you tense and relax different muscle groups in the body. This helps you to get familiar with how tension and complete relaxation feels like in different parts of your body. It can help you react to the first signs of the muscular tension that accompanies stress. Work through the muscle groups, it is useful to go the same order each time you do this, feel the tension and then relax
Hands – clench fists, then relax
Arms – bend elbows and tense arms, then relax
Neck – press you head back and roll it from side to side, then bring your head into a comfortable position
Face – lower eyebrows into a frown or raise them, then relax. Clench your jaw and then relax
Chest – hold your breath for a few seconds, then relax and breathe normally
Stomach – tense stomach muscles, then relax
Buttocks – squeeze buttocks together, then relax
Legs – straighten legs and bend your feet towards your face, then relax and wriggle toes
ROften in our day jobs, we can become so
overloaded with our work, and with the
current lockdown it’s easy to forget to
make time in our day to just relax.
There are relaxation techniques you can
use to activate your body’s natural
relaxation response, listed to the right.
Practice mindfulness
Mindfulness is a way of paying attention to the present moment –by focusing on things like our breathing, sensations or our bodies. This helps us to let go of our thoughts and concerns about the past or the future and learn about our awareness.
• Regular practising of mindfulness helps with managing stress by being more aware of the ‘whole picture’ and has been shown to have a number of simple health benefits and is used within the NHS.
• More general information about mindfulness can be found at bemindful.co.uk and mindfulnet.org
• You can access mindfulness sessions witht eh BCC chaplain service –contact [email protected]
Free mindfulness guided meditations can be found here:
https://www.youtube.com/watch?v=NbXUAg5tA0s
(20 minutes for beginners)
https://www.youtube.com/watch?v=3nwwKbM_vJc
(1 hour)
RelaxationR
Stress
Stress is a state of mental/emotional strain or tension, which occurs as a result of adverse or demanding circumstances. It is as physical response to certain triggers or situations.
Stress can affect our:
body, mind and behaviour.
Manage stress in the body – techniques like controlled breathing (described in Anxiety) and deep muscle relaxation (described in Relaxation) can help to manage this. Self-care practices such as yoga, laughing, watching your favourite film and a relaxing warm bath can also help.
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Manage stress in the mind – try challenging stressful thoughts by imagining that you are advising a friend. Write down your thoughts and include
any advice or suggestions that you would give a stressed out friend. This can help to change you perspective.
Manage stress related behaviours - during times of uncertainty and stress you may find yourself drinking more often or more heavily than
usual. Keeping on top of your general wellbeing will help you manage drinking responsibly too.
We’ve put together some advice and tips on the following page, on how to manage Anxiety.
StressS
What you eat, and how active you are,
has a huge impact on stress, especially
whilst at home.
Set yourself a reminder to ‘stand up’
every hour, incorporating stretches
such as these on the NHS website.
Stick to your water intake – set
yourself a number of ‘glasses’ to drink
per day, or fill up a 2-litre water bottle.
Incorporate your 5-a-day into meals
– add a vegetable or two to your main
meal, incorporate a salad into lunch, or
grab an apple for breakfast.
The recommended alcohol allowance for men and women is
14 units per week.
This should be spread over 3 or more days.
How to calculate your units:
(ABV % - Alcohol Beverage Volume) x Volume (ml)/1000 = units
Or you can use Alcohol Change’s online calculator
Helpful facts about alcohol and further support can be found on NHS Live
Well. Alcohol Change also has some top tips on drinking safely and
keeping on top of your mental health during this outbreak.
For more information about drug and alcohol services that you can
continue to access during this time, please visit Change Grow Live.
Team building
• Virtual kitchen – try using Microsoft Teams to create an online space where people can take a break and catch-up with each other, at any time. Incorporate show and tell, or sharing stories.
• Gardening competition – as the weather gets warmer, why not use the opportunity to take some photos and compete to see who has the best garden?
• Baking competitions – a weekly competition for keen bakers
• Employee of the week
• Joke of the week
• Community action of the week
• Team quiz
TAlthough most of us are now working from home, there are still
ways we can stay connected as a team – for example:
Understanding
Taking a personality test is a great way to understand yourself.
The below Myers-Briggs one is a great place to start
https://www.16personalities.com/free-personality-test
A personality test can help you to plan your work more effectively and work
more cohesively with your team by understanding more about
how they think and feel.
UGaining a better understanding of ourselves and
others in terms of learning style, decision making
style and behaviour can facilitate our own personal
development and can lead to more effective teamwork.
Victories
No matter how big or small they are - aim to congratulate yourself for 3 you’ve done well on a daily basis.
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It makes you feel happy – making progress on our goals makes us
feel happier and reminds us that we are closer to achieving the goal
It motivates you – by celebrating small victories you are reminding
yourself that you are successful and on the right path
It builds confidence – celebrate and confirm to yourself
“I can do this!”
Why?
Celebrate victories,
Water
We should all be aiming to drink between 6-8 glasses of water per day (roughly 2 litres) to boost our performance and mood.
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While working from home, it is easy to forget to stay hydrated
Try setting an alarm on your phone, or using
an app to manage your water intake
eXerciseUnderstanding different ways to keep active is vital for our physical and mental wellbeing.
It a great way of keeping our immune system working effectively and keeping the psychological issues associated with being cooped up at bay. There are a lot of resources on the internet that provide guidance and workouts X
NHS “one you” website offers home exercises and an app to download for
advice on physical activity and healthy lifestyles
https://www.nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/
During these uncertain and challenging times you may find it more difficult to keep
children physically active. Here are a few ideas of different ways to keep them moving
whilst continuing to observe social distancing/isolation. From playing out in the garden
to an online exercise class in the lounge, try to keep it fun and relaxed!
Online exercises try Youtube
“PE with Joe Wicks”
The NHS website has links to a number of innovative gym free workouts -
https://www.nhs.uk/live-well/exercise/gym-free-workouts/
eXercise
Disney’s and Change4Life’s 10 minute shake-up games and Disney Workouts
Get moving with Strictly Come Dancing champion Oti Mabuse as she guides everyone through her home dance classes.
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Join Cosmic Kids as they attempt to make your kids stronger, wiser and calmer through Yoga
Go Noodle – a free App that combines movement and mindfulness
If you want to stay away from the gadgets and social media, here’s some ideas that you can do without getting technology involved:
For younger kids (1-5) you could try:
• Playing with blocks/other objects
• Messy play
• Jumping, dancing, skipping
• Active play (hide & seek)
• Riding a bike or scooting
• Outdoor play
For older children (5-18) you could try:
• Walking
• Running, skipping, dancing
• Badminton in the garden
• Sit-ups
• Press-ups
Yoga
The NHS has produced a useful guide on yoga. Please visit the below link for more information on the benefits of yoga:
https://www.nhs.uk/live-well/exercise/guide-to-yoga/
YYoga is a practice that aims to enhance self-awareness and
incorporates breathing techniques and meditation.
It also has benefits such as increased flexibility,
mindfulness and anxiety relief.
Yoga With Adriene has many high-quality, free
yoga videos, which cater to all levels and bodies:
https://www.youtube.com/user/yogawith
adriene/about?disable_polymer=1
Zzz (sleep)
Get a good routine in place
- try to sleep at the same time and avoid lying in
Make the room as restful as possible
- tidy up any clutter, light some candles etc.
Try something that will help you switch off before bed
- read a book, listen to soft music, take a relaxing bath
ZThe outbreak has disrupted routine for most of us and you may be struggling to get a good night’s
sleep. Sleep is key to maintaining our health and wellbeing. It will help with productivity, maintain
concentration, and keep our energy levels going throughout the day.
Both NHS UK and NHS Live Well have some great tips on how to sleep well and manage tiredness
during the outbreak. Age UK also offers some good advice on getting a good night’s sleep.
Here are a few tips to help improve your sleep:
Avoid caffeine/sugar before bed
- instead choose a warm milky drink or herbal teas
Sleep in a dark room
- draw the curtains or wear an eye mask
Try not to check your phone or clock-watch
- limit screen time an hour before bed
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