Mental and Emotional WellbeingHere are some useful links to help you:
- UCA Wellbeing Support Services for Staff
- Tips for managing the Covid 19 anxiety
- 20 tips for your wellbeing during lockdown - by Fortis Therapy
- Managing relationships during Covid 19
- HSE – looking after your mental health & wellbeing
- Mental Health & psychological considerations from WHO
- How to reduce high anxiety now: Thinking about past pleasant memories may help some people with immediate stress (article)
- Government advice on how to look after your mental health and wellbeing during the coronavirus (COVID-19) outbreak.
- Mental Health At Work has grouped together resources to support one another’s mental health through the outbreak and through working remotely.
- Some tips to help you, your friends and your family to look after your mental health, including how to avoid rumour and speculation which can fuel anxiety.
- My whole self PDF -MHFA
- 5 ways of wellbeing
- Action for happiness have created a Coping Calendar which outlines 30 suggested actions to look after ourselves and each other as we face this global crisis together.
- Emotional support wellbeing pack - Switchboard have produced an emptional support pack to help people feel less alone, in these challenging times
These resources are designed to help you , through these difficult times by giving you access to material, links and content which will be regularly updated. You will find practical financial information, money saving hints and tips, Videos on financial matter and links to other useful sites providing information on support available
Mindfulness & Meditation apps
The coronavirus pandemic is impacting everyone in different ways, but stress and anxiety is a pretty universal effect. Whether or not you were already in the habit of taking some time regularly to meditate, the practice could be helpful for your mental health now and in the coming weeks and months. We have listed some of the most popular Apps and below as well as some useful resources, websites and contact details of external support organisations.
Headspace - is a mindfulness app, that teaches you how to meditate through its app and online content offerings. It offers inspiration, guidance, and support to living a mindful life in the pursuit of improving health and happiness.
Calm - as well as mindfulness exercises and guided meditations at a range of lengths, there are “calm body” stretching exercises to take care of your working-from-home back, resources for kids etc
Insight Timer - is the world's largest collection of free guided meditations, with over 30,000 titles, so browse through and t
Simple Habit - this popular app, which focuses on five-minute sessions to help busy people develop a daily practice, also has a collection of online resources, dedicated to combating anxiety and feeling around Covid-19 crisis. You will need to sign up for free account to access them.
Being stuck indoors doesn’t mean you can’t keep active and exercise. There are many app developers, online fitness instructors and celebrities who have made their apps and programs available for free for the time being - so take your pick!
- Joe Wicks is uploading daily PE lessons onto his YouTube account, which goes by the name The Body Coach TV.
- Peloton - another option for a high intensity workout. In addition to offering strength classes, the Peloton app also offers cardio classes that focus on running and cycling. The fitness company is currently offering a 90-day free trial on the app, after which the app costs £12.99 a month.
- Barry’s UK, the fitness studio famed for pushing its participants to the physical limit, is bringing its intense workouts to Instagram
- CorePower Yoga If you're looking to complete your yoga flow at home, CorePower Yoga is offering , a limited collection of online classes available weekly.
- Immersive London-based yoga studio Fly LDN is running Instagram Live yoga classes on a daily basis, at 8am, 12.30pm and 6pm
- Chalk Farm-based pilates studio Exhale Pilates recently launched an online platform, on which it is offering online classes with prices starting from £15.
- LV Yoga Fareham, in Portsmouth Yoga, is also offering free yoga classes, which are being live-streamed on its Facebook page.
Top Tips for Remote working
- Make sure there is adequate space in the area you are working in to work safely & the space is well ventilated but at a comfortable temperature
- Make sure your working area is free from tripping hazards
- Make sure there is adequate lighting electrical equipment is in a good condition (use occasional visual checks to confirm this)
- Take regular ‘mini-breaks’, every 15 mins or so, to get up, stretch and get your body moving from sitting in one position
- Ensure you know how to contact your manager in an emergency
- Have regular online and/or telephone meetings scheduled with colleagues and managers to keep in touch and discuss any problems
- Homeworking - Self Assessment Checklist - make sure you complete a self-assessment form to ensure you are working in the right environment
Supporting your child's education & wellbeing whilst at home
While staying at home during lockdown, parents and carers will be juggling with the challenges of working from home, whilst doing their best to help keep their children happy and support their learning. No one expects parents to act as teachers, or to provide the activities and feedback that a school would, but it can be daunting & challenging trying to support your children , to be working remotely and to ensure everyone is mindful of their own wellbeing. There is lot of information out there, so we have pulled together a list of the best resources and articles that we have found.
Supporting Learning - Children & Young people
Government Guidance on supporting primary school children
BBC Teach and BBC Bitesize are really useful websites for free educational videos, guides and audio clips, as well as an archive of spectacular Live Lessons
Oak National Academy is a new collection of high-quality lessons and online resources. Backed by the Government, it has been created in response to the coronavirus lockdown. There is an online classroom, delivering video lessons, quizzes and worksheets. Available for both primary and secondary levels, it covers a range of subjects.
Article from the Times Higher Education on tips on working from home with children
Article from the Guardian, giving some really useful advice from teachers on how to support your children during lockdown
Article from the Independent, giving working parents some useful advice
Physical Wellbeing – Children & Young People
There are some good apps for that you can download to your phone for free through the Google Play Store and Apple IOS.
Move 4 Kids – As above but for an age range of up to 11 years old with age appropriate wording and content.
Move 4 Teens – Again as above however this version is targeted at the 12-17 year olds;
‘Healthy Working: Move’ Is a free online resource to help inform children about unhealthy use of technology and the effects of poor posture.
There are 3 versions:-
- 7-11 yr olds
- 12-17 yr olds
- 18+ =
GoNoodle has movement and mindfulness videos for primary aged children:
Joe Wicks Daily PE Class
Article about letting children burn off energy
ukactive Kids and Nike have launched their new Move Crew programme, a set of daily activity missions. This programme has been developed with the expertise of teachers and physical activity specialists, elite athletes, kids and coaches. Each mission is designed to help kids unlock their 60 minutes of daily recommended activity.
The Youth Sport Trust have collated a list of free to use resources which can help support home activity.
KidsRunFree have been activating children across the UK for over a decade and they want to continue to do so. They are uploading daily videos of games and activities to help children stay, fit and healthy.
Mental / Emotional Wellbeing - Children & Young people
Public Heath England have developed some guidance to help adults with caring responsibilities look after the mental health and wellbeing of children and young people during the outbreak.
The children’s commissioner for England have produced a guide for children
Young minds have just published the first survey investigating the mental health impact of the Covid-19 coronavirus on young people with mental health needs on 30th March, revealing the pressure that the crisis has put on young people and support services.
Young Minds have some really useful tips, advice and information on where to get support for your child's mental health during the COVID-19 pandemic
An interesting article by Catherine Roche, Chief executive of Place to be about how young people are coping during the covid 10 outbreak.
This is an excellent resource from KIDS (Kids Independently Developing Skills) which has been developed by a range of paediatric health professionals from Specialist Children's Services in NHS. There is general advice for parents about how to talk to their children about Covid 19, some good visual aids and videos.
The NSPPC has some good tips on working from home and keeping children safe
Resources for improving children’s mental health. Lots of wellbeing activities, ideas resources and advice.
NHS – Every Mind Matters
Top Tips for Parents & Carers
There are lots of articles and resources to help parents support their children’s education, so we have pulled together some of the key themes around how to make home learning work for your family. The following tips are there to help create a positive learning environment at home.
- Create and stick to a routine if you can. This is what children are used to. For example, eat breakfast at the same time and make sure they're dressed before starting the ‘school’ day, have breaks and lunch at the same time each day so children know what’s happening next.
- Involve your children in setting the timetable where possible.It’s a great opportunity for them to manage their own time better and it’ll give them ownership.
- Check in with your children and try to keep to the timetable, but be flexible. If a task/activity is going well or they want more time, let it extend where possible & accept that some days will work well, and others won’t!
- If you have more than one child at home, consider combining their timetables. For example, they might exercise and do maths together – see what works for your household
- Designate a working space if possible, and at the end of the day have a clear cut-off to signal school time is over
- Stick the timetable up on the wallso everyone knows what they should be doing when, and tick activities off throughout the day
- Exercise & Activity – We all know that exercise improves both physical & mental health. It is so important to keep children moving throughout the day and to build in some physical activity, whether that may be a walk, a run, football in the garden, an aerobic workout or a splash in the puddles.
- Take stock at the end of each week.What's working and what isn't? Ask your children, involve them too
- Distinguish between weekdays and weekends, to separate school life and home life
- Give them choresto do so they feel more responsible about the daily routine at home
- Ask them to help you cookand bake
- Accept that they'll probably watch more TV/spend time on their phone – that's ok but you might want to set/agree some screen time limits.
Helplines for children and young people
If your child would like to speak with someone confidentially, there are helplines and websites specifically for them.
Free, confidential support via text, available 24/7
Text SHOUT to 85258 in the UK to text with a trained crisis volunteer who’ll provide active listening and collaborative problem-solving
Free confidential telephone helpline and online service that aims to find young people the best help, whatever the problem
Confidential telephone counselling service for any child with a problem
Wellbeing Webinar Series
We have been running some webinars to support staff during this challenging time, dealing with the pandemic of Covid 19. Please click on the title to link through to a recording of the webinar. Please feel free to contact the Health, Safety & Wellbeing team if you woulk like to discuss anything or if you have any ideas for further topics that you would like to see.
- Remote Working: - How to keep your mind and body healthy - Delivered by Anthony Hylton
- How to cope at times of uncertainty :Fear and Anxiety ;- Delivered by Fortis Therapy
- The Importance of Sleep - Delivered by Dr Gabriella Romano
- Managing Stress in Uncertain Times - Delieverd by Varsha Shukla
- Wellbeing to Support your Immune System - Will be delievered by Michelle Walsh on Monday 14th December. To book onto this, please email email@example.com
Campus Wellbeing Maps
Wellbeing Programme 2020
The Health, Safety & Wellbeing Team have created a Wellbeing Programme for 2020 where we will post resources and hold webinars each month based on certain wellbeing topics! Click here to view the programme. See below the topics and some links to useful resources including podcasts, posters, websites and more.
November - Managing Stress in Uncertain Times
Resource 1: A podcast delivered by – Jen Fisher, Deloitte chief well-being officer which focuses on managing stress during uncertain times such as the Covid19 pandemic. "The good news is that there are things we can do to help take care of our mental health, especially when it comes to dealing with stress and negative emotions." Watch the podcast by clicking on this link.
December - Wellbeing to Support your Immune System
Resource 1: A poster highlighting 10 foods that will help boost your Immune System during these cold wintery months. Please view here.
The University promotes positive and early conversations around mental health and we have a range of services available to support this, including Mental Health First Aid (MHFA).
We have trained Mental Health First Aiders on all of our campuses who are there to support our staff and students with a range of mental health issues and concerns.
Mental Health First Aid (MHFA) is an educational programme which helps us to better understand and support persons who may be struggling personally, or who may possibly be developing a mental health issue.
We offer a half day ‘Lite’ MHFA course, as well as a 2-day MHFA session for all staff who want to gain basic knowledge about common mental health issues and how to offer support. If you are interested in finding out more or you want to book onto a course, please contact the Learning and Development team: firstname.lastname@example.org.
UCA has a suite of resources, guidance and advice on how to support employees experiencing mental health issues, as well as information on how to help create a healthy workplace, on the myLearning section of myUCA as well as on the Wellbeing section of these website pages.
TIME TO TALK
If you or a member of your team would like to speak with one of our Wellbeing Advocates please consider using the 'Time to Talk - Virtual Tool'.
- With the majority of staff now working from home, UCA are providing an opportunity for staff to contact a Mental Health First Aider / Wellbeing advocate if they need some support & a listening ear, so we are making “Time to Talk” a virtual tool.
- Please note this is not a guidance or counselling service, the Mental Health First Aiders are there to listen, talk and to help you find the right support.
- The Mental Health First Aiders / Wellbeing advocates will be contactable on an open forum Microsoft Teams group. If you search ‘Time to Talk’ in the toolbar along the top of the home screen.
- Alternatively, you can email email@example.com, for more private communication. This will be monitored by UCA Mental Health First Aiders & Wellbeing advocates
- Every Wednesday, there will also be a weekly Teams ‘wellbeing chat’ which is open to everyone to join.