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.

5

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).

6

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.

7

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 wellbeing@uhbristol.nhs.uk

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 wellbeing@uhbristol.nhs.uk

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 wellbeing@uhbristol.nhs.uk

12

Thank you to all of our staff for your ongoing

efforts and contributions.

Your work and efforts mean everything.

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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 concerns@uhbristol.nhs.uk Occupational Health 011793423400 Employee Services 011793425000 (option2) employeeservices@uhbristol.nhs.uk 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 Chaplaincy@UHBristol.nhs.uk 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?