Staff wellbeing guide During this coronavirus pandemic, colleagues are dealing with stress, change and uncertainty to a level many of us have not experienced before. We are also working in different ways, seeing less of colleagues, friends and family. Our lifestyles have been altered in ways we couldn’t have imagined before. This wellbeing pack provides a resource of support and tips to help you deal with your own mental and physical wellbeing, and to help colleagues, team members, friends and family. Whenever we go through difficult times, others around us can be there to support us. Be there for others when you can, and ask for support when you need it yourself.

Document published 1 April 2020

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Contents Wellbeing at a glance ......................................................................................................... 3

Working from home – a good routine ................................................................................. 4

1) Start the day well ........................................................................................................ 4

2) Keep moving during the day. ...................................................................................... 4

3) Be productive (if you can) ........................................................................................... 4

4) Food and eating well ................................................................................................... 5

5) Stay in touch ............................................................................................................... 5

6) Know when to switch off ............................................................................................. 5

Coping with feeling overwhelmed ....................................................................................... 6

Feeling overwhelmed by the news or social media ......................................................... 6

Supporting yourself and others ....................................................................................... 6

Remember to breathe… ..................................................................................................... 7

Five minutes breathing exercise for stress ...................................................................... 7

Eating well .......................................................................................................................... 8

Keep on moving – taking exercise ...................................................................................... 9

Family and home life ........................................................................................................ 10

Domestic violence or abuse ............................................................................................. 10

Time alone ........................................................................................................................ 11

Be a friend ........................................................................................................................ 11

People of all faiths and of none ........................................................................................ 11

Working from home with children ..................................................................................... 12

Caring responsibilities and supporting others ................................................................... 13

Coping with bereavement ................................................................................................. 14

Council support for your physical and mental wellbeing ................................................... 15

Talk to your line manager ............................................................................................. 15

Employee Health and Wellbeing service ....................................................................... 15

The eight pillars of strength .............................................................................................. 16

The change curve ............................................................................................................. 17

Using the change curve to help yourself and others ..................................................... 17

Team Bradford .................................................................................................................. 18

Links directory .................................................................................................................. 19

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Wellbeing at a glance

Keep a check on your own mental health and well being

Focus

Relax

Connect

Acts of kindness

Relax with music, reading or whatever you normally enjoy indoors. Or try to learn something new like cooking, online puzzles, home exercise. Learning new things can help to keep us healthy.

Focus on the things you have direct control over: social distancing to keep safe, open the windows to get some fresh air, calling and messaging a friend or someone in the family, eating well, drinking enough water to stay hydrated.

Consider limiting the time you spend watching, reading or listening to coverage of the outbreak, including on social media. You could choose to switch off news alerts on your phone not open the news app as often to create mind space for other things. Move about regularly and keep as fit as you can. This also supports mental health.

Do you have friends or family members you could message, or could you create a new contact through established online methods? Talking to others can help you develop a balanced view of what is going on and make you both feel better. If you cannot speak to someone you know or if doing so has not helped, there are helplines you can try instead www.healthyminds.services/

Being kind and offering support can benefit you as well as those you help. Try to be understanding of other people's concerns at this time. Are there any online or phone-based community group schemes you could join to see what is happening locally? Try: Nextdoor or www.goodsamapp.org/NHS or www.bradford.gov.uk

Physical and mental health are connected

Please remember to follow .GOV advice and to social distance / isolate or shield as needed. This will help us all to get through this together and protect the most vulnerable. Wash your hands regularly and for at least 20 seconds. Too much alcohol is damaging for health so whilst the temptation might be high, it will significantly affect sleep and your mental health. Lung health is extremely important and everyday that you do not smoke your lungs will start to work better – think again about quitting

Get information Get your information from trusted sources such as GOV.UK or the NHS website – for information about reducing risks so you can take sensible steps. You could fact check media sources using known and official websites.

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Working from home – a good routine We know we need to stay home and stay safe – but we also need to stay sane! Here are some tips to help you structure your day.

1) Start the day well • Set your alarm and get up at the time you usually get up on a working day. • Follow your normal morning routine to stay motivated and able to work

successfully. • Try wherever possible to keep working hours the same as you would whilst in the

office. • Make a cup of tea, coffee, or get a glass of water before you settle down to work. • Create a dedicated comfortable workspace, with your IT equipment set up properly

(See also the tips from IT Services on home working with IT equipment.) • Do not work from your bed, no matter how tempting!

2) Keep moving during the day. In a normal working day we are getting up to go to meetings or speak with colleagues. At lunch we might pop out for a sandwich. But at home we might move less, so build some activity into your day. Moving, stretching or doing some breathing exercise will help to alleviate stress and also keep you calm and focussed on your tasks. It can also help with your posture and general wellbeing.

• Get up every 40 minutes and do a few stretches or perhaps some deep breathing exercises. Try Breathing exercise for stress, Flexibility exercises or Chair or desk based exercises.

• Try a 10 minute online exercise routine during your lunch break to help maintain or improve your fitness level. Try 10-minute home cardio workout, Sitting Exercises, Team GB Workout at home videos.

• If you are not self-isolating and can get out, you could build your daily outdoor exercise into your routine to start, end or break up your working day. Make that time for yourself – you will feel better for it.

3) Be productive (if you can) • Speak to your manager and ask what they expect of you over the coming weeks.

Explain what you need from them and answer their questions so that you both have a clear understanding of what you can and will achieve.

• Stick to your usual working hours if possible and set achievable goals. • If you are working overtime hours unavoidably because of this crisis response,

make sure you are recording your extra hours in a way agreed with your manager, and do everything you can to look after yourself and avoid burn-out.

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• Having too little work to do can feel as stressful as too much, especially when you are used to being useful and productive. If your work has slowed because your service priorities have change, talk to your line manager in the first instance to get direction and reassurance.

• Make a ‘to do’ list. This will help you to get everything done and will also boost your morale when ticking items that are completed off the list.

• Do not try to do too much at once. • Focus on one task at a time.

4) Food and eating well • Make sure you eat breakfast each morning – see also ‘start the day well’. • Try to have a set lunchtime. • Make sure you take a proper break – don’t eat while working. • Enjoy the opportunity to eat lunch with family members, or listen to the radio or your

favourite music. If you have a garden, go outside, weather permitting, if not, open the window and get some fresh air.

• Make sure your snacks are healthy. Don’t reach for the biscuits, instead have a piece of fruit or chop some vegetables e.g.: carrot/cucumber/celery sticks.

5) Stay in touch • Stay in touch with your colleagues. • A quick phone call is better for feeling connected than using email. But even an

email can be really helpful to combat loneliness, or feeling isolated or stuck in terms of your workload.

• Keeping connected can also help with motivation. • Some teams have WhatsApp groups to keep the team spirit going. Your team

might have other solutions to keep connected. (But please still remember social media should not be used for confidential work matters – keep it for non-work chat to keep up morale, or general work discussions that are not confidential.)

6) Know when to switch off • When you’ve done your day’s work, know when to turn the laptop off, and don’t let

work leach into your evening. • Go to bed at your usual time, to keep in your good routine ready for the next day.

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Coping with feeling overwhelmed Living through a global pandemic is unprecedented in our generation and we may all feel overwhelmed, stressed or sad at points. Isolating yourself at home with only minimal social interaction and working in different ways can be challenging. Here are some simple steps you can take:

Feeling overwhelmed by the news or social media • Reduce watching, reading or listening to news if it makes you feel anxious or

distressed. • Get facts and updates about coronavirus only from trusted sources such as the

NHS.UK or GOV.UK, or reliable news sources such as the BBC. Try to ignore rumours, stories on social media which could be made up, or fake news.

• Use the information about coronavirus mainly to take practical steps to prepare your plans and protect yourself and loved ones.

• Get information updates at specific times during the day, once or twice to avoid feeling worried.

• Social media will help you stay in touch, but if other people are sharing their stories or worries this could make you feel anxious. Think about connecting with particular people or groups rather than scrolling through timelines or newsfeeds.

Supporting yourself and others • Take one day at a time • Work out what your support network is. Who do you need support from and who do

you need to support? Is it your family in your house, family members on Facetime, friends on Facebook, colleagues in WhatsApp? Create a new online group if you need to. Or just go old-school and use the telephone.

• You cannot help others if you are distressed or overwhelmed. Take all the steps you need to, to look after yourself first – some time on your own in a different room, listening to music on headphones, doing some breathing exercises.

• Look after others in your household or network, and make sure they are looking after you too.

• Work together: Protect yourself and be supportive to others. For example, check-in by phone on neighbours or people in your community who may need some extra assistance.

• Make plans to video chat with people or groups that you would usually see in person. A phone call or text message is also.

• Join a Peer Support Group. MIND runs an online peer support community, where you can share your experiences and hear from others. Bear in mind some face-to-face peer support may be paused at the moment.)

• Look out for the positives about what we are going through. There are many heartening stories out there about people helping each other and appreciating what they have. Notice how people are coming together to support their communities through these challenges.

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Remember to breathe… It sounds obvious but we need to remember to breathe during difficult times, especially when we have to stay inside most of the time. If you can, get some fresh air outside every day. This can improve your mood, reduce feelings of stress or anger, clear the head, give you a bit of space, and make you feel more relaxed. If you can’t go outside, open the window and get some fresh air that way. Get as much natural light as possible. Spend time in your garden if you have one, on the balcony, or simply open your front or back door and sit with a cuppa.

Five minutes breathing exercise for stress This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere. You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.

• Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.

• If you're lying down, place your arms a little bit away from your sides, with the palms up.

• Let your legs be straight, or bend your knees so your feet are flat on the floor. • If you're sitting, place your arms on the chair arms. • If you're sitting or standing, place both feet flat on the ground. Whatever position

you're in, place your feet roughly hip-width apart. • Let your breath flow as deep down into your belly as is comfortable, without forcing

it. • Try breathing in through your nose and out through your mouth. • Breathe in gently and regularly. Some people find it helpful to count steadily from 1

to 5. You may not be able to reach 5 at first. • Then, without pausing or holding your breath, let it flow out gently, counting from 1

to 5 again, if you find this helpful. • Keep doing this for 3 to 5 minutes.

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Eating well

Plan to eat a healthy and balanced diet and drink plenty of water. Fresh, tinned and frozen fruits and vegetables all count towards your 5 a day

Make sure you eat breakfast each morning

Try to have a set lunchtime.

Make sure you take a proper break – don’t eat while working.

Enjoy the opportunity to eat lunch with family members, or listen to the radio or your favourite music.

Make sure your snacks are healthy. Don’t reach for the biscuits, instead have a piece of fruit or chop some vegetables e.g.: carrot/cucumber/celery sticks.

Keep hydrated with plenty of water as well as your tea or coffee

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Keep on moving – taking exercise Whatever our usual habits, when spending most of our time at home, we will probably move a lot less than we normally do. Maybe you are used to going to the gym and are missing your regular routine. Perhaps you’re not able to do your usual sports with others, or outdoor exercise like the parkrun. Or perhaps you’re not usually keen on getting too active, but while at home you’re noticing that you’re moving less than usual. During this period of staying at home we need to make the extra effort to get active, for our long term health, and also to feel better each day. Try the following ideas:

• Build physical activity into your day.

• If you are working at your desk, get up every 40 minutes or so and walk around the house, or do a few stretches or deep breathing exercises. See Breathing exercise for stress or Flexibility exercises:

• Also try to do at least three lots of 10-15 minutes exercise spread across the day. Sport England have produced some great advice and links to keep you active during the day

• Try a 10 minute online exercise routine. 10-minute home cardio workout, Sitting Exercises, Team GB Workout at home videos.

• At the time of writing, the government agrees that most people should try to take exercise outside once every day. If you are not self-isolating and can get out, make the most of the opportunity to go for a walk, run or cycle – while of course steering clear of other people not from your household.

Here are some online exercise and fitness links. Lots of gyms and sport instructors are also providing online classes – Google your favourite fitness activities to see what’s available, or search on YouTube, Facebook or Instagram.

• How to stay active while you’re at home – Sport England - #StayInWorkOut support • Team GB Workout at home videos – BBC Sport • NHS 10-minute home cardio workout • NHS Sitting Exercises • NHS Breathing exercise for stress • NHS Flexibility exercises • Join Us Move Play – exercise with children, from the team at Active Bradford

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Family and home life Many of us are going to be cooped up with family a lot more that we are used to.

• Agree on a household routine. Try to give everyone who you live with a say in this • Try to respect each other’s’ privacy and give each other space. Some people will

want company and noise, others will prefer quiet and time alone. Try and meet everyone’s needs but understand some compromise will be needed

• Make a plan of how you will spend your time. Include the other people in your household, no matter what their age, so everyone contributes. Write it on a piece of paper and put it up on the wall or fridge

Disagreements and negotiations are part of family life, but if conflicts are causing more serious upset, support is available. The charity Relate has advice online, including How to reduce family arguments and a whole page of links relating Advice and information during the coronavirus outbreak.

Domestic violence or abuse During the period of staying at home, our domestic abuse service is able to support and advise by remote means. If you, or someone you know, needs help due to being in an abusive situation with a partner or family member, our specialist support service will be able to provide advice, and support you with safety planning. Abuse comes in many forms including economic, physical, sexual, threatening, controlling, coercive, emotional and psychological. Bradford’s Survive and Thrive specialist partnership can be contacted on 0808 2800 999 (Monday to Friday 9am to 5pm) or you can be supported through the national helpline at other times on 0808 2000 247. Advice can be provided anonymously if preferred. If you need an urgent response dial 999 to contact the Police. National guidance on this issue during the coronavirus outbreak can be found here: Coronavirus (COVID-19): support for victims of domestic abuse

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Time alone If you live alone, make sure you know who your support networks are and how to reach them. While you may normally feel confident and happy living alone, social isolation has very real consequences. Schedule video calls with loved ones to keep in touch. Set hobby, DIY or other personal goals to keep yourself motivated. Keep checking in with a family member colleague or friend who lives near enough to bring you supplies if you fall ill or need to go into self isolation. The charity Mind runs an online peer support community called Elefriends, where you can share your experiences and hear from others. If you think your mental health might be affected by seeing less of friends, take action and talk to someone about it to get support. Use the support links in the directory if you need them.

Be a friend Whether you are in a family or couple, live with others in a shared house, or live on your own, there will be times when being isolated from others outside the home gets to you. Likewise, there will be other people you can support. If you think someone might be struggling for whatever reason, just get in touch. Most people will appreciate the effort and it could be the lifeline someone is waiting for.

People of all faiths and of none Many of our colleagues have a faith or spirituality in their life, and may be finding support and hope through faith during this time. Many of our faith organisations are finding ways to support people without attending the usual services and gatherings. Look on your faith organisation’s website to find out more.

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Working from home with children Working from home and combining this with childcare or home schooling is going to be different for every family. It is not something we would normally do, and we don’t have a model for how to make this work. As parents or carers we will need to find creative solutions, and it may take a bit of trial and error before we get it right. Children will require more or less attention depending on their age and temperament. Younger children, in general, often need more attention. It may not be easy, so use the other tips in this guide. Look at the pillars of strength, and be kind to yourself.

Get the support you need • If you have a partner at home and you are both working, share the load. Don’t

leave it to one parent to manage. You could try splitting the day in half and doing half each. You might be able to include times when you can both get on with work while children have some downtime with the TV or iPad.

• If grandparents are used to being involved in your childcare, and want to help, see if you can make this work digitally. If lesson plans are available on your child’s school’s website perhaps they could work through some of the content with your child over Facetime or Skype.

• If you have more children this might mean you have more demands on your time – or if you are lucky they might look after each other. Every family will be different.

• Create a WhatsApp groups with colleagues who are also parents or carers, or turn to your friends who are also working. Share tips or just let off some steam.

Routines • School age children are used to routines at school so try to recreate this at home.

Lots of schools will have provided timetables. Use these or adapt to fit your day. • It may take a couple of weeks to get it right so keep being kind to yourself.

Activities • If your children are old enough, explain to them that you are working and that you

will play with/talk to them at lunchtime or when you have a break. Set them on with their schoolwork or give them household jobs to help you. Ask them to think of ways they could help or keep themselves occupied.

• If you are home schooling children make the most of opportunities to multitask. Sit together, set them on with something then get on with some work while they are absorbed.

• Don’t feel pressured to do a full school day. Let them play or watch TV.

Keeping it up • Try to find a routine but at the same time take one day at a time so you don’t feel

overwhelmed. • If you are finding it unmanageable, speak to your manager. Your manager should

discuss the practicalities of your situation, including taking into account the age of your children and the level of childcare responsibility

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Caring responsibilities and supporting others Most of us have a role in caring for and supporting others, whether caring for family members in the home, getting supplies for family, friends or neighbours, or simply offering moral support to friends , family, or colleagues. You will find it easier to care for others if you also look after your own wellbeing. Take all the steps you can, to look after yourself, using all the tips and support in this guide. Here is some advice and some links to help with the more worrying or demanding caring needs that some people might be dealing with. As always, talk to your line manager if your caring responsibilities or other challenges mean you are finding it difficult to do your job.

Protecting vulnerable people in your household If there are vulnerable people in your household, there are additional steps you can take to help protect them at all times. These include:

• Help the person keep stay at least 2 metres (3 steps) away from other people in your home as much as possible. This might mean sleeping in separate rooms for example.

• Everyone in the house should wash their hands with soap and water often – do this for at least 20 seconds.

• Make sure anyone returning home from essential trips out washes their hands with soap and water for 20 seconds as soon as they come in.

• Clean objects and surfaces you touch often (like door handles, kettles and phones) using your regular cleaning products.

• Clean a shared bathroom each time you use it, for example by wiping the surfaces you have touched. Give each person in the house their own towel.

• Prepare a hospital bag, including a list of the medicines the vulnerable person is taking – in case you need to take them to hospital.

• Do not have visitors in your home, including friends and family, unless they're providing essential care.

What to do if someone in your household may have coronavirus If you or anyone you live with feels unwell with symptoms of coronavirus, you must follow the official advice about self-isolation immediately. If you can, move any vulnerable individuals (such as the elderly and those with underlying health conditions) out of your home, to stay with friends or family for the duration of the home isolation period. If you cannot move vulnerable people out of your home, stay away from them as much as possible.

Carers resource The carer’s resource provides advice and support for anyone who provides unpaid care to a family member or friend who is ill, frail, disabled or has mental health or addiction problems. They have dedicated advice for steps you can take to help prevent and prepare for a coronavirus infection in your home. Carer’s resource coronavirus advice page. .

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Coping with bereavement Nobody wants to think about the worst possible outcomes of coronavirus. But sadly it’s possible we may be affected by bereavements, whether personally, supporting a team member who is bereaved, or through our work supporting people in the district. If you experience bereavement, or need to support a colleague, friend, team member, or someone you deal with professionally, here is some of the support that is available.

General support and advice • NHS - Grief after bereavement or loss -

https://www.nhs.uk/conditions/stress-anxiety-depression/coping-with-bereavement/ • Mind – Bereavement -

https://www.mind.org.uk/information-support/guides-to-support-and-services/bereavement/about-bereavement/

• Dying matters - Self-help strategies for bereaved people - https://www.dyingmatters.org/page/self-help-strategies-bereaved-people

How to help when someone else is bereaved • Cruse Bereavement Care - How to help someone bereaved -

https://www.cruse.org.uk/get-help/about-grief/how-to-help-someone-bereaved

Bereavement policy • Council’s bereavement policy

http://intranet.bradford.gov.uk/docs/Documents/Special%20Leave%20-%20APTC%20and%20CM.pdf#search=bereavement

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Council support for your physical and mental wellbeing As well as all the tips in this booklet, further support is available if you need it.

Talk to your line manager Your health is private to you and you do not have to discuss this with your line manager. However, if stress, worry or practical issues are affecting your ability to do your job, you should discuss this with your manager if at all possible. They need to know if your work is not being done so they can decide the best way to manage this in terms of your service’s duties and priorities. They should also help get you some support or signpost you to the support you need. Managers are expected to show compassion and understanding and provide the practical support that is needed to their teams. If your manager has taken all the steps to support you that they can, but you still need some help, you can be referred to Employee Health and Wellbeing (sometimes known as Occupational Health).

Employee Health and Wellbeing service The Employee Health and Wellbeing service is continuing and all appointments are now over the phone. Some services such as driver medicals, routine health surveillance, chair assessments and Wellness MOT’s cannot take place at the moment because these would require an appointment in person. However, there continues to be access to counselling services although all appointments are also being done over the phone, and physiotherapy services are being delivered virtually. Where possible, referrals should still be made through MSS, but if this is difficult to access, then HRplus can provide an up to date version of the referral form. If you or someone else needs mental health support in an emergency, you can contact Bradford First Response on 01274 221181

Others sources of support are • You can call NHS 111 (simply dial 111) if you or someone you know needs urgent

care, but it's not life threatening.

• See the NHS advice page for Dealing with a mental health crisis or emergency

• Samaritans has a free to call service 24 hours a day, 365 days a year, if you want to talk to someone in confidence. Call them on 116 123.

• The charity Mind provides information about how to plan for a crisis.

• Find out about local support in Bradford here: Healthy Minds Digital Doorway

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The eight pillars of strength Tips to help you adapt and thrive during the most difficult changes and experiences. This might also help you support others: team members, colleagues, friends or family.

1. Your relationship with yourself Whatever you are doing, you are doing your best. Be kind to yourself. Your feeling of identity may have been affected by an unexpected change in workload, routine and lifestyle. Give yourself time to adapt and try not to be critical of yourself. Be as compassionate with yourself as you would with a friend or your child.

2. Your connection with others Give your relationships with others (colleagues, family, friends) the time and attention they need. Work out what your support network is. Who do you need support from and who do you need to support? You might need to use different methods and technologies to keep in touch.

3. Managing and expressing emotion ‘It’s OK not to be OK’ as the saying goes. Allow yourself to feel the way you do. There is no right or wrong way to feel. Recognise when you need to take time out from others and find a way to achieve this. Be aware of any negative reactions that could harm yourself or others, such as getting angry or drinking too much. Seek support if you need it.

4. Time Different people take different amounts of time to adjust to change. You can’t force yourself or others to adapt more quickly. Some people also feel like they think or work more slowly when going through difficult change. You might need to allow more time for some tasks or decisions.

5. Mind and body We need to look after our health during difficult times. The mind and body are connected. Stress can cause physical tension such as tight muscles. Find ways that suit you to do exercise or stretching. Breathing exercises can also help calm the mind and reduce stress.

6. Know when to say no We all have limits and we need to know when to say no. During a crisis, workloads naturally increase, but this is not sustainable long term. Whether personally or professionally, be clear with yourself and others about what you can and can’t take on.

7. Seek structure Through chaos or change, try to find the thread of normality and structure that can act as your anchor. This might be the structure of your working day, when you take your exercise, when you eat or when you decide it’s time of switch off and watch some light-hearted TV. Whatever works for you, find the elements of your day that you know you can control.

8. Find focus Find something to focus on away from the change or difficulty. In other words – do something to take your mind off it. Therapists often recommend breathing or mindfulness. Any absorbing but relaxing activity will also help.

Based on the writing of psychotherapist Julia Samuel

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The change curve Many people will be familiar with the change curve from training courses and away days. It was originally devised by the psychiatrist Elisabeth Kubler-Ross to help describe different stages of grief. It is often used to help understand how people feel during organisational changes, and any major upheaval in life. You can find different versions, but the general pattern is: Shock Denial Anger or

frustration Blame or bargaining

Depression or despair

Acceptance Problem solving and moving forward

You might recognise some of your own emotions here, in how you have been feeling since the start of the coronavirus outbreak.

Using the change curve to help yourself and others Use the change curve to help understand your own feelings and those of people around you. Some people may start to feel a sense of ‘acceptance’ – although a lot of things are very difficult at the moment, you are finding ways to keep going and make it work. Other people may be experiencing any of the difficult feelings here, despair, anger or blame. If you are feeling strong and determined – recognise that other may not feel the same way and use this knowledge to be empathetic and supportive. If you keep feeling overwhelmed with despair, know that there is hope. Also remember it is not a straightforward journey from beginning to end. You might feel you are moving forward, and then something new happens and throws you back into shock, anger or despair. If this happens, remember that you have the capacity to move forward again – as the saying goes, “This too shall pass”. The change we are going through is probably the most difficult ever experienced for many people. There should be no judgement of anyone, or any expectation that people are supposed to arrive at a particular end point by a particular time. If you need support, use the links provided throughout this booklet.

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Team Bradford

Whatever you are doing, you are doing your best Be kind to yourself

You and your work are valued

We are working together to do everything we can to support the district through the coronavirus outbreak

It’s OK to ask for help Thank you for everything you are doing

Together, we can do this

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Links directory

Keeping active and physically healthy How to stay active while you’re at home – Sport England NHS 10-minute home cardio workout NHS Sitting Exercises Team GB Workout at home videos NHS Breathing exercise for stress NHS Flexibility exercises Chair or desk based exercises – from the Chartered Society of Physiotherapy

Mental health and wellbeing – adults (During coronavirus outbreak) Looking After Your Mental Health during the Coronavirus Outbreak - The Mental Health Foundation Coronavirus and your Wellbeing – MIND If you’re worried about your mental health during the coronavirus outbreak – Samaritans Coping with Stress during the Coronavirus Outbreak - World Health Organisation - (PDF one page visual guide) 10 tips to help if you are worried about coronavirus - NHS Every Mind Matters Mental wellbeing while staying at home - NHS Every Mind Matters Coping during the pandemic – Online Course – The Recovery College Online (At any time) Tips for Everyday Living – MIND Every Mind Matters calculator - NHS Every Mind Matters Elefriends,- MIND online peer support community Mood self-assessment – NHS Mental Wellbeing Audio Guides – NHS Mental Health First Aid – website includes ‘My Whole Self – Supporting your mental health while working from home’ Local support in Bradford: Healthy Minds Digital Doorway

Sleep and anxiety Trouble sleeping? NHS – One you

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Mental health and wellbeing– supporting children and young people Talking to your child about coronavirus – Young Minds Supporting children and young people’s mental health and wellbeing – guidance for parents from the government website Helping Children Cope with Stress during the coronavirus outbreak – World Health Organisation – (PDF one page visual guide) Supporting the mental health and wellbeing of pupils and students - A guide to supporting the mental health and wellbeing of pupils and students during periods of disruption, from the Anna Freud Centre There are also three videos, one for school staff, one for parents and one for children and young people which may be useful. Coping during the pandemic – Online Course – The Recovery College Online

Counselling support – adults and children www.samaritans.org - Whatever you’re going through, a Samaritan will face it with you. Call 116 123 for free or click here find out other ways to contact them www.kooth.com Kooth is an anonymous online counselling and emotional wellbeing service for children and young people. It can be accessed via a mobile, tablet or desktop and is completely free. Counsellors are available online Monday to Friday 12 noon to 10pm, Saturday and Sunday, 6pm to 10pm

Support in crisis or emergency NHS 111 (dial 111) Dealing with a mental health crisis or emergency - NHS advice page Samaritans (call 116 123) Mind - information about how to plan for a crisis. Local support in Bradford: Healthy Minds Digital Doorway

Bereavement support Grief after bereavement or loss – NHS Bereavement support – Mind Self-help strategies for bereaved people - Dying matters organisation How to help someone who is bereaved - Cruse Bereavement Care – Council’s bereavement leave policy

Support for carers Coronavirus Guidance – Carers UK

Advice for older people Information about Coronavirus – Age UK Feeling anxious about coronavirus – Age UK

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Family support Includes support for family life, relationships, domestic abuse and other difficulties How to reduce family arguments - Relate Advice and information during the coronavirus outbreak - Relate Project6 Bradford Council safeguarding page Coronavirus (COVID-19): support for victims of domestic abuse

Financial support Credit unions Bradford District Credit Union Debt and financial problems

Quit smoking Living Well quit smoking support NHS quit smoking support

Support to stop drinking or using drugs Includes support for families, or when you are concerned about another person Change grow live Project6 Alcohol Change UK

Local support in Bradford and the region Healthy Minds Digital Doorway – support in a range of languages, and online resources Yorkshire & the Humber Public Health network page.- list of links to further support

Useful references for professionals Mental Health and Psychosocial Considerations During COVID-19 Outbreak – World Health Organisation (PDF document – key messages for healthcare workers) Coping with Stress during the coronavirus outbreak - World Health Organisation – (PDF one page visual guide) Helping Children Cope with Stress during the coronavirus outbreak – World Health Organisation – (PDF one page visual guide) Supporting the mental health and wellbeing of pupils and students - A guide to supporting the mental health and wellbeing of pupils and students during periods of disruption, from the Anna Freud Centre. There are also three videos, one for school staff, one for parents and one for children and young people which may be useful. Easy Read guide to Coronavirus – Public Health England