Staff wellbeing

W/c 03 April 2020

Content

1. Mind set

2. Wellbeing

3. Laughter

4. Breathing exercise

5. Eating healthy recipe

6. Are you sleeping well?

7. Exercise

8. Managing the lockdown?

We are all in this together

– To help you through these difficult times we have put together some ideas that might be useful.

– Together, we can get through whatever the coming weeks and months throws at us.

Mindset

A strong and positive one mindset is essential to developing healthy self-esteem. It is an important tool that affects our daily self-dialogue and reinforces our most intimate beliefs, attitudes and feelings about ourselves.

Mindset

Task – Positive experiences

– Everyone in the house discuss or write your own list of positive outcomes.

Wellbeing…

Positive attitude

– Positive thinking is very beneficial for our mental health primarily because it eliminates any form of paranoia and negative thoughts that can cause depression and stress.

– The process is actually a domino effect in terms of our overall health.

– Those who think positively feel happier and more contented with their lives.

Positive attitude

Practical Tips to Achieve a Positive Mindset

– Start the day with positive affirmation.

– Focus on the good things, however small.

– Find humour in bad situations.

– Turn failures into lessons.

– Transform negative self-talk into positive self-talk.

– Focus on the present.

– Find positive friends, mentors and co-workers.

Laughter

– Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

– Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

– Laughter burns calories. OK, so it’s no replacement for going to the gym, but one study found that laughing for 10 to 15 minutes a day can burn approximately 40 calories—which could be enough to lose three or four pounds over the course of a year.

Laughter

– Tell a silly joke

– Play a game

Two truths and a lie game

– Players take turns saying two truths and one lie about themselves and other players have to guess which one is the lie.

– This could be played in the house or over a group chat.

Diaphragmatic breathing

– Belly breathing can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling relaxed and rested.

– Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.

– When you begin you may feel tired, but over time the technique should become easier and should feel more natural.

Diaphragmatic breathing

– Lie on your back with your knees slightly bent and your head on a pillow.

– You may place a pillow under your knees for support.

– Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.

– Slowly inhale through your nose, feeling your stomach pressing into your hand.

– Keep your other hand as still as possible.

– Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.

Healthy EatingIngredients - Chicken, chorizo and butterbean stew

– 70g Chorizo Sausage

– 1 small Red onion(s)

– Celery, Raw 1 stick(s)

– Garlic 2 clove(s)

– Paprika 1½ tablespoons, level

– Chicken breast, skinless, raw 2 medium

– Tinned Tomatoes 2 can(s), large

– Butter Beans, cooked 1 can(s), large, drained

– Parsley, fresh 2 tablespoons

– Crusty white bread roll 4 medium or rice

Healthy Eating

Method - Chicken, chorizo and butterbean stew

– Set a large non-stick pan or flameproof casserole over a medium-high heat and fry the chorizo for 2-3 minutes, until it releases its oil and starts to crisp up.

– Remove with a slotted spoon into a bowl and set aside.

– Add the onion, celery and garlic to the pan and fry them in the chorizo oil for 6-8 minutes, until softened.

– Add the paprika and cook for another 1 minute, then add the chicken and cook, stirring, for 4-5 minutes until the chicken is just starting to colour.

– Stir in the chopped tomatoes, then quarter-fill the tin with water and add this to the pan.

– Bring to a simmer and cook for 15 minutes, then season well.

– Stir in the butter beans, return the chorizo to the pan and cook for 5 minutes until the beans are warmed through.

– Stir in the parsley.

Sleeping

– Get natural light — especially in the morning.

– You want to expose yourself to the blue of the morning and early afternoon sky.

– Spend as much time in the garden as you can.

– Take your daily walk outside – whilst remaining 2m away from other walkers.

– When studying, position your desk to face the window. Open the blinds. Sit in front of a window.

– Read, listen to music, or do a crossword puzzle while exposing your eyes to this type of healthy light.

Fitness

Mad Fit

– https://www.youtube.com/watch?v=Dj4kxxzp7fI

The Body Coach

– https://www.youtube.com/channel/UCAxW1XT0iEJo0TYlRfn6rYQ

DitchlingYoga*

http://ditchlingyoga.com/teachers.html

*Free subscription for key workers.

Managing the lockdown

Best practice tips shared by staff

– Take part in online quizzes.

– Try new recipes.

– Participate in community activities – clapping for our key workers and paining rainbows.

– DIY and gardening.

– PT classes (Joe Wicks!).

– Keep communicating, don’t be isolated. We are all here for one another.

Remember…

Staff wellbeing

W/c 03 April 2020