Workplace Wellbeing during COVID-19 Guidance pack · challenges such as health conditions, sleep...
Transcript of Workplace Wellbeing during COVID-19 Guidance pack · challenges such as health conditions, sleep...
Workplace Wellbeing during COVID-19 Guidance pack #thankyouNHS
Self care during COVID 19
Guide to support your
well being at work
Contents • Our wellbeing during COVID19
• Supported and self support at work guide
• Workplace wellbeing guide
• Self care tips
• Positive mental health well being • Preparing for self isolation • Coping with bereavement
• Home working
• Daily going home checklist
• Respecting everyone at work
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1
Our wellbeing during
COVID 19
2
This guide is for you, to outline the support available during this challenging time.
Why is COVID-19 relevant to our mental health?
COVID-19 (or Coronavirus) is being talked about everywhere. It is completely normal to feel stressed and anxious, and is in no way a sign of weakness. But in this time, it is crucial that we make conscious efforts to prioritise our mental health as well as our physical health.
What are we stressed about?
There will be various reasons and we are all different, but there are common worries colleagues may currently have are:
1. Uncertainty around rise in workload 2. Fear of the unknown – feeling a threat to self and loved
ones 3. Challenging and distressing situations in the workplace.
These are highly common thoughts and are very normal. But you may have very different worries, which is also ok.
This guide has ideas and suggestions to support you to keep yourself mentally well during this time.
3
1. Going home checklist at the end of your shift
Take 5 minutes at the end of your shift to go through the
checklist:
Please stop and take a moment to think about today
Be proud of the care you gave
Acknowledge one thing that was difficult on your shift: let it
go
If it is difficult to let it go: Remember, your senior team are
here to listen and support you, consider what you can do
when back tomorrow, but try not to take it home with you
Consider one things that went well
Check on your colleagues before you leave - are they
OK?
Now switch your attention to home: Rest and Recharge
4
2. Try to switch off from work when you go home
It is essential to our wellbeing that when we physically leave work, we mentally leave work too. That means that we allow ourselves to try not to think about work whilst we are not there. This is a hard thing for a lot of people to do, particularly when they may be anticipating what a shift may be like the next day, or thinking back over things that happened that day.
It can be very helpful to have something you do to help you ‘switch off’ from work.
This might be making sure you change clothes or have a shower as soon as you get in.
Perhaps deciding not to spend too much time talking about work with people you may live with.
Doing something for you, whether it is a physical activity like yoga, or watching a film, having a bath, cooking a nice meal etc.
Whatever it is, find your own way to help you to ‘turn off’ your work brain, and focus on doing other things.
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3. Bring your mind and attention to the present
When we get anxious we tend to spend a lot of time thinking about the future and worrying about things that have not and may not even happen. This worrying can make us feel much worse.
Whilst it is completely normal to worry in times of uncertainty, and to want to try to plan things, it can be unhelpful to our mental wellbeing.
A quick and effective way to manage your worries is to focus on bringing your attention (i.e. what you are focussing on) back into the present moment. What that means is, focussing on what is actually happening right now in each moment, being in the present moment if you can.
One way to do this is by using your 5 senses. Follow the steps below when you feel yourself getting stressed or anxious.
Step 1 Take a seat, or stand comfortable. Take a deep breath and
then…
Step 2 See - Look around you and name out loud 5 things you can
see.
Step 3 Feel - Pay attention to your body and name 4 things you can
physically feel e.g. the chair I am sitting on, my feet on the
floor.
Step 4 Listen - Listen for 3 sounds and name them out loud.
Step 5 Smell - Name out loud 2 things you can smell (or favourite,
safe smells if you can’t detect any where you are.
Step 6 Taste - Name out loud 1 thing you can taste (or favourite,
safe taste if you can’t taste anything right now).
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4. Try to limit how much you are checking media and social media
When we are anxious about something unknown, it is perfectly natural to want to find out more.
This is totally fine to a point and it is helpful to stay up to date with governmental advice.
However, anxiety can make us want to keep checking, and keep seeking out information to a point where it can stop being helpful and actually be harmful to our mental health.
Limit the amount of time you spend reading or watching things which aren't making you feel better. Perhaps decide on a specific time to check in with the news.
Tip: ‘Mute’ group conversations on social platforms which are causing you anxiety.
Tip: There is a lot of misinformation and opinion pieces being circulated - stay informed by sticking to trusted sources of information such as government and NHS websites.
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5. Try to stay active, no matter what it is
Some of you will have very active roles where you are on your feet all day. Others will have desk-based roles.
Either way, doing some activity each day can be really good for our mental wellbeing for many different reasons.
You don’t need to run a marathon, but keeping physically active is known to be excellent for our mental wellbeing.
Whether it’s setting an alarm on your phone to remind you to stand up, stretch, change what you are doing, take a drink etc.
Even if it’s just star jumps in your kitchen, or shaking out your arms or legs as if you are warming up for a race, exercise helps get the adrenaline which can add to feeling anxious out of your system. Here are some links you may find helpful:
Occupational Health guidance and video: https://www.apohs.nhs.uk/services/physical-wellbeing/
Buzzer Challenge: http://connect/StaffAndLineManagersInfo/HealthandSafety/Pages/TheBuzzerChallenge.aspx
6. Keep contact with people
Socialising is not just a nice thing in life; we need it to stay
mentally well.
It is important that we still prioritise communication with friends,
and find new ways to make sure it happens. We can socialise
with friends and loved ones by phone, messages, or other
methods like video-calls.
8
Setting specific times to virtually ‘meet’ like you would with
physical meet-ups can help to make this happen as regularly as
we need.
7. Sleeping well
Our sleep is hugely important to our wellbeing, and we need to
be making sure that we are rested and refreshed when we
wake. This is certainly not always easy. There can be real
challenges such as health conditions, sleep disorders, worries
that keep us awake, and bad habits like checking phones or
watching TV in bed. There is a guide you can access on Sleep;
either by holding your phone camera up to this QR code:
Or by going on Connect, Wellbeing pages.
‘Sleepio’ also have some excellent articles and guides to help
support positive sleep behaviours:
https://www.sleepio.com/articles/
8. Try to take your breaks
Remember to take your breaks. Create a few minutes to step
away from the unit, take a breath and relax. Outside of work
allow enough “down time” where you can switch off. There are
various spaces around the hospital, (BRI B402, BHOC 4th floor
9
by reception, BRHC E405, STMH Level C near pharmacy), and
the Level 9 restaurant where you can go to take some time to
replenish before returning to work. This is not a luxury or
something we should feel guilty about; it is a necessity. It has
been shown that people are more productive and feel an
improvement when they take regular short breaks.
9. Team working
In periods of stress our emotions can run high, and we can
sometimes start to treat each other in ways that we normally
wouldn’t.
Many people recognise that when stressed or under pressure
they can become snappier, or have less patience with others.
As challenging as the workplace can be, remember one of our
key values of ‘respecting everyone’.
If someone is short with you or speaks in an unacceptable way,
try to let them know in a polite and respectful way how they
have made you feel.
The Trust has just launched new resources to help, as this
does not always feel an easy thing to do.
You can access a guide on the ‘Bullying & Harassment’ page
on Connect, or new e-learning through Kallidus.
10
What support is available?
24/7 support: We are in the process of appointing Care
First to provide independent and confidential advice to
all colleagues. Topics include 24/7 counselling, financial
advice, housing, bereavement, benefits, relationships,
health, legal, immigration enquiries, Cognitive Behaviour
Therapy and more. Please look on the COVID-19 page
on Connect for further updates.
Self-help guides: guides to help with sleep, work/life balance, negative thoughts, bereavement, traumatic incidents and being in the moment can all be found on Connect, or contact [email protected]
Your own team: if you can, have huddles with your team at the beginning and end of the shift/day. Talk to each other and look after each other.
Trust Chaplains: offer a confidential listening service and for those who require it they also offer religious (faith based) support.
Occupational Health Services: www.apohs.nhs.uk local community mental health services or other accredited counselling and wellbeing support service.
Wellbeing drop ins: there will be various drop in bases
around the Trust. Please check on Connect for further
details, or email [email protected]
Psychological Health Services are happy to offer staff
support for any team working directly with COVID-19
patients. If you think your team could benefit from access
to some additional support please contact Psychological
Health Services (Monday-Friday) on 0117 342 8168 and
ask to speak to Sadie Thomas-Unsworth about staff
support.
11
Useful resources:
World Health Organisation: COVID guidance
https://www.who.int/emergencies/diseases/novel-
coronavirus-2019
MIND: COVID guidance
https://www.mind.org.uk/information-support/coronavirus-
and-your-wellbeing/
Every Mind Matters: Wellbeing guidance
https://www.nhs.uk/oneyou/every-mind-matters/
‘Cruse’ bereavement support: https://www.cruse.org.uk/
If you have any difficulty accessing this guide, or understanding
the content, please contact [email protected]
12
Thank you to all of our staff for your ongoing
efforts and contributions.
Your work and efforts mean everything.
Wor
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be
feel
ing
stre
ss in
this
situa
tion.
Str
ess
and
the
feel
ings
ass
ocia
ted
with
it d
o no
t mea
n th
at y
ou
cann
ot d
o yo
ur jo
b or
that
yo
u ar
e w
eak.
But
self-
care
ne
eds f
ocus
Wha
t you
can
do:
•
Rem
ind
your
self
it is
ok
to p
riorit
ise se
lf-ca
re
•En
sure
the
basic
s: b
reak
s,
food
, drin
k, sl
eep,
soci
al
cont
act v
ia p
hone
•En
sure
you
rest
and
re
char
ge w
hen
not i
n w
ork
•Ac
cess
ava
ilabl
e se
lf he
lp
guid
es o
n sle
ep, w
ork-
life
bala
nce,
rela
xatio
n et
c.
•Li
mit
acce
ss to
new
s and
so
cial
med
ia u
pdat
es
Avai
labl
e su
ppor
t: •
Wor
k to
geth
er a
nd
shar
e w
ithin
you
r tea
ms
•Se
ek o
ppor
tuni
ties t
o ha
ve a
shor
t deb
rief a
t th
e en
d of
eac
h sh
ift
•Ac
cess
wel
lbei
ng d
rop
in
sess
ions
(tbc
)
•Co
ntac
t Occ
upat
iona
l He
alth
: (01
17) 3
4234
00
•Co
ntac
t Cha
plai
ncy
team
: (01
17) 3
4267
99
Prep
arin
g fo
r sel
f-iso
latio
n du
ring
COVI
D-19
St
aff g
uida
nce
for s
uppo
rtin
g w
ellb
eing
at w
ork
See
Wor
kpla
ce W
ellb
eing
Men
u on
HRW
eb
#th
anky
ouN
HS
The
NH
S st
ates
to se
lf-is
olat
e by
•
Stay
ing
at h
ome
and
away
from
visi
tors
and
vu
lner
able
peo
ple
•N
ot g
oing
to w
ork,
sc
hool
or p
ublic
pla
ces
•N
ot u
sing
publ
ic
tran
spor
t or t
axis
•Ha
ving
frie
nds,
fam
ily
or d
eliv
ery
driv
ers t
o dr
op o
ff sh
oppi
ng
outs
ide
Hea
lth &
Wel
lbei
ng ti
ps
•Re
gula
rly w
ash
hand
s
•Dr
ink
plen
ty o
f wat
er
•Ta
ke p
aink
iller
s to
ea
se sy
mpt
oms
•Co
ver y
our c
ough
s and
sn
eeze
s
•O
pen
a w
indo
w fo
r ve
ntila
tion
•Sl
eep
alon
e if
poss
ible
Ac
tivity
Idea
s…
•
Look
afte
r you
r m
enta
l wel
lbei
ng
(NHS
adv
ice)
•
Cook
ing
•Re
adin
g •
Free
onl
ine
lear
ning
•
wat
chin
g fil
ms
•O
rgan
ise th
e ho
me!
•
If yo
u fe
el w
ell
enou
gh, t
ake
part
in
light
exe
rcise
with
in
your
hom
e or
gar
den
Copi
ng w
ith b
erea
vem
ent d
urin
g CO
VID-
19
Staf
f gui
danc
e fo
r sup
port
ing
wel
lbei
ng a
t wor
k
See
Wor
kpla
ce W
ellb
eing
Men
u on
HRW
eb
#th
anky
ouN
HS
Mos
t peo
ple
expe
rienc
e gr
ief w
hen
they
lose
so
meo
ne im
port
ant t
o th
em. I
f the
se fe
elin
gs
are
affe
ctin
g yo
ur li
fe,
ther
e ar
e th
ings
you
can
tr
y th
at m
ay h
elp
Supp
ort i
s also
ava
ilabl
e if
you'
re fi
ndin
g it
hard
to
cope
with
stre
ss, a
nxie
ty
or d
epre
ssio
n Be
reav
emen
t, gr
ief a
nd
loss
can
cau
se m
any
diffe
rent
sym
ptom
s
Com
mon
sym
ptom
s:
•sh
ock
& n
umbn
ess
(bei
ng in
a d
aze)
•ov
erw
helm
ing
sadn
ess
•tir
edne
ss o
r ex
haus
tion
•an
ger –
tow
ards
the
pers
on y
ou'v
e lo
st o
r re
ason
for y
our l
oss
•gu
ilt a
bout
feel
ing
angr
y, so
met
hing
you
sa
id, o
r not
bei
ng a
ble
to st
op a
love
d on
e dy
ing
NHS
111
can
tell
you
the
right
pla
ce to
get
hel
p if
you
need
to se
e so
meo
ne: v
isit
111.
nhs.
uk o
r cal
l: 11
1 Se
e a
GP
if:
•yo
u're
stru
gglin
g to
co
pe w
ith st
ress
, an
xiet
y or
low
moo
d
•yo
u've
had
a lo
w
moo
d fo
r 2 w
eeks
+
•th
ings
you
're a
lread
y tr
ying
you
rsel
f are
no
t hel
ping
Hom
e w
orki
ng d
urin
g CO
VID-
19
Staf
f gui
danc
e fo
r sup
port
ing
wel
lbei
ng a
t wor
k
See
Wor
kpla
ce W
ellb
eing
Men
u on
HRW
eb
#th
anky
ouN
HS
W
orks
tatio
n Se
t-U
p
Cons
ider
the
best
lo
catio
n w
ithin
you
r ho
me
in w
hich
to w
ork:
•
desk
/ ta
ble
•su
itabl
e c
hair
with
su
ppor
tive
back
rest
•Si
tuat
e w
ithin
a g
ood
W
i-Fi a
rea
•co
mfo
rtab
le
tem
pera
ture
•w
indo
ws a
re fr
ee fr
om
refle
ctio
ns o
r hav
e ad
just
able
blin
ds
Und
erst
andi
ng O
ptim
al P
ostu
re
Hom
e w
orki
ng d
urin
g CO
VID-
19
Staf
f gui
danc
e fo
r sup
port
ing
wel
lbei
ng a
t wor
k
See
Wor
kpla
ce W
ellb
eing
Men
u on
HRW
eb
#th
anky
ouN
HS
Use
of L
apto
ps &
M
obile
Dev
ices
•Ra
ise la
ptop
so m
onito
r is
at e
ye le
vel
•U
se a
sepa
rate
key
boar
d an
d m
ouse
and
a st
ylus
w
ith to
uch
scre
en d
evic
es,
rota
te sc
reen
to m
axim
ise
view
ing
area
•G
et u
p an
d m
ove
at le
ast
ever
y 50
min
s
•Re
duce
visu
al fa
tigue
: ev
ery
20m
ins l
ook
20 fe
et
(6m
) aw
ay fo
r 20
seco
nds
Fu
rthe
r Inf
orm
atio
n
•W
hy n
ot tr
y th
e Bu
zzer
Cha
lleng
e •
Com
plet
e re
gula
r exe
rcise
s to
redu
ce p
ostu
ral s
trai
n •
Read
the
Hom
e W
orke
r Pol
icy
•Co
mpl
ete
a se
lf as
sess
men
t of y
our h
ome
offic
e
Cont
act t
he S
afet
y te
am sh
ould
you
hav
e di
fficu
lty in
ac
cess
ing
the
abov
e in
form
atio
n:
man
ualh
andl
ingr
efer
rals@
uhbr
istol
.nhs
.uk
Self care during COVID-19
Daily Going Home Checklist These are unprecedented times for all of us and looking after ourselves and each other enables us to look after our patients. Taking time to reflect on your day is really very important for your wellbeing and the wellbeing of your team. Take 5 minutes at the end of your shift to go through the checklist with a colleague or as a team.
Please stop and take a moment to think about today Be proud of the care you gave
Consider three things that went well Acknowledge one thing that was difficult on your shift: let it go
If it is difficult to let it go, remember, your senior team are here to listen and support you
Check on your colleagues before you leave - are they OK? Now switch your attention to home: rest and recharge
You can visit the Wellbeing pages on HRWeb for guidance and resources
#thankyouNHS #proudtocare
Challenges between colleagues:
what we can all do
Respecting everyone: Respecting each other
Everyone has the right to be treated with consideration, dignity and respect, and that certainly includes colleagues at UH Bristol and Weston. We all have a responsibility and the ability to set a positive example by treating each other with respect. We all know this, and yet things can happen in the workplace where people are left feeling like they are being treated negatively. This is not something to ignore, but instead something we all need to address. Good working relationships are important to creating a culture of dignity and respect. We should all be committed to encouraging good, honest, open communication at all levels in work teams. Poor working relationships can contribute to workplace stress. You can find more information about the support available to staff suffering from workplace stress on the Work Related Stress page on Connect. Negative behaviour can have a devastating effect on people at work, often causing anxiety and loss of confidence which can result in ill health and absence from work. It can also have a damaging effect on the working environment, creating tensions in the workplace which can lead to low morale.
COVID19 wellbeing
Respecting everyone: Respecting each other
COVID19 wellbeing
Challenges between colleagues: What we can all do. Seeking resolution: ‘talk to me’ It is best to deal with any issues as soon as possible, as early resolution gives those involved opportunities to reach a mutually agreed solution. It also means that the matter can be resolved as soon as possible and is more likely to result in normal working relationships continuing. If you think that someone is behaving in a way which is not acceptable and you feel that you can talk to them about it, explain to them how they are making you feel and ask them to stop, speaking in a way which will encourage positive behaviours. Sometimes individuals don’t realise the effect their behaviour is having on other people, so this direct approach might make them stop and think. Talk to your manager or colleague about how you are feeling and to support you taking next steps in your conversation.
How do I have the conversation? It might be helpful to write a few notes to help think through what you want to say: • What happened? • How did it make you feel? • What would be better in future? Please use the ‘Nipping it in the bud’ worksheet to frame your conversation, you can find this on the Bullying & Harassment pages of HRWeb.
How do I start? • “Have you got a moment? I’d
like to talk about what happened yesterday”.
• “Can we talk about earlier on?”
• “Do you remember when you said that? It made me feel...”
Freedom to Speak up Guardian and advocates 0117342888 Raising [email protected] Occupational Health 011793423400 Employee Services 011793425000 (option2) [email protected] Additional resources: Chaplaincy team - Whatever your faith, belief or absence of belief, the Trust Chaplains can provide a listening ear and help to reflect on important life issues. Contact [email protected] or phone (011734)26799. The Trust has a Dignity at Work Policy which says that we should show positive behaviours to each other. It also describes the informal and formal opportunities for resolution.
We now have self help guides available on HRWeb and you can access online training via Kallidus.
COVID19 wellbeing
Where can I get help?