Anita ChurchouseBSc(Hons) OH SCPHN RGN AIOSH

Independent Occupational Health Advisor

STAYING POSITIVE DURING COVID-19 CRISIS

Challenges caused by Covid-19 pandemic

from Pixabay

World upside down

Nothing seems normal

Everyday lives different

Great change

Uncertainty

Isolation and segregation

Fear and anxiety

Overwhelming

What are we FEELING……. ?

GratitudeAppreciative

ReflectiveStrong

AcceptanceMindful

Sense of familyConnected

Giving / sharingOpportunity

TimeRelief

Resourcefulness

AnxiousAngry

ExhaustedOverwhelmed

DisturbedDisconnected

SufferingBored

SensitiveMistrustful

WeakCautiousParalysed

Image by Gino Crescoli from Pixabay

A mixture of emotions…

BEING HUMAN: responding to stress and change and even grief

Stress, grief and change in common…

CHANGE: denial, resistance, exploration and commitment eventually to acceptance through resilience

Grief at our loss: Shock denial, pain, anger and guilt, bargaining, depression… Working through eventually to acceptance and hope through resilience

Stress: immediate reaction (fight or flight) damage control, potentially burnout unless managed to recovery through resilience

Image by Gerd Altmann from Pixabay

Different stages of human emotion to reach an outcome of forward momentum

What is resilience?...

Psychologists might define it in a number of ways but usually include a collection of attributes that allow for a capacity to overcome adversity through positive mindset and attitude.

A capacity to overcome despite challenging circumstances

Confidence, social support, adaptability and purposefulness…

Words like… hardy, tough, irrepressible, stamina, stick-ability are often used

Growing through the change…

Kubler Ross Change curve

Despair Acceptance Resilience

How can we as individuals maintain a balance

Image by bluebudgie from Pixabay

This will depend on our approach our own degree of resilience and ability to adapt

Maintaining a positive attitude is very important

Take care of the basics?

Be appreciative of the little things..• Have you got food, water, shelter?• Have others that you love got these essentials?Plan carefully for other essentials (e.g. medical supplies)

Look at your own wellbeing…

Positive

Thriving: healthy feeling well, happy

Flagging, languishing, feeling unwell

Not so positive

Positive

Well controlled

Have underlying or chronic health

issue

Not so positive

Wellbeing is a SPECTRUM

Anticipate VARIATION

Manage UNDERLYING CONDITIONS

Ensure YOU time

Be kind to YOURSELF

Balance EXPECTATIONS(Your own and those of others)

PHYSICAL as well as EMOTIONAL

ATTITUDE

CONNECTEDNESS

WELL

LESS WELL

We can influence our approach through our attitudeThis can lead to developing greater resilience

Image by Valdas Miskinis from Pixabay

We have some control

Image by Engin_Akyurt from Pixabay

We are the centre of our sphere of influence. We can control certain things ourselves

There are some things we can influence…. but may not be able to controlThere are some things completely outside of our control

During this pandemic...What can we control?

Image by Gerd Altmann from Pixabay

Stick to your usual daily and weekly

routines

Recognize that things may take longer due to issues with

practicalities as well as reduced concentration.

Output might be less.. If working from home, establish a

pattern.

Break the day into sections and take

regular short breaks

Set your work area up with care. Good ergonomic postures, reduce distractions. Establish boundaries

with others in the household.

Take a break at lunch time, try to get some fresh air

Switch off at a sensible time and

“come home”

Keep connected…it is up to you…

Image by Photo Mix from PixabayImage by Gerd Altmann from Pixabay

Humans are social beings…

Maintaining connections with family, friends and work colleagues is hugely important

Emails, and texts can be helpful, although a much greater sense of connection exists with verbal communication and visual (video) conferencing. This is equally important for work and non-work connected approaches….. Can you connect with someone you have not seen / spoken to recently?Can you support someone less fortunate?

Move about more often?

Image by Wokandapix from Pixabay

Walk up and down the stairsWalk around the garden

Try some stretchesDownload an exercise app

https://tomato-timer.com/

http://www.getbritainstanding.org/

https://www.healthflix.online/#schedule

https://www.smartworkandlife.co.uk/

https://niva.org/workout-take-a-227-min-break/?fbclid=IwAR2wsynhTUO1A2ohuSHyALCIRWLWoXTIJe6QCOWlUELL-YxEsA_8RQEwZ38

Look at some of these sites:

https://www.nhs.uk/live-well/exercise/10-minute-workouts/

What about your social life?

Think creatively…. What were you doing before? Have social pursuits stopped?

Is it time for a new hobby?How can you maintain the momentum?What are other people doing?Share your ideas…

Take care of your mind?

Image by John Hain from Pixabay

Limit the time you spend watching distressing news to once or twice a day. Use reputable sites.

Avoid silo working (connect with others) and share your concerns, emotions, thoughts and feelings. Seek solutions where you can.

Negative emotions can be a challenge, aim to rise up against and overcome challenges

Reflect and be grateful for small positives. Growth and resilience develop out of adversity.

Accept that work, life and home tensions may occur. Communicate with others to gain better understanding.

Learn and practice some relaxation and mindfulness techniques.

Image by athree23 from Pixabay

You can still have some fun?Connect with your inner child…

Nurture selfPainting / collage

Dot to dotPuzzlesGames

Growing some seedsFace paintingWrite a story

Create a poemLearn origami

Nurturing others / Volunteer Learn a languageNew hobby / skillDo some baking

Virtual tripsVirtual choirs

Online theatre/musicalsLearn an instrument

Read a bookCONNECT

Be aware of..?

See https://www.nhs.uk/oneyou/for-your-mind/sleep/& https://www.sleepunlimited.co.uk/

Maladaptive strategies………Things that will not help

AVOID the temptations to… Instead aim to…

Overeat: especially sweets, cakes and fatty food

Eat a healthy diet

Large portion sizes Reduce meal sizes

Drink too much alcohol Minimal alcoholic drinks

Spend too long on the computer/TV/iPad/phone

Be resourceful: Find other things to do

Remember the importance of rest and sleep

Seven top tips to help get through Covid-19?

4. Appreciate the positive things you have got. Our air seems cleaner, the birds sound louder, positive efforts of others are keeping us fed and our health cared for.

5. Maintain a positive attitude. Look for solutions to problems, look after physical and mental wellbeing.

6. Stay actively connected to your family, friends, neighbours, colleagues, social life, as well as to your routines.

7. Look ahead what can you do differently now and in the future

1. Accept that you have no control over Coronavirus, other than trying to follow appropriate safe distancing guidelines.

2. Avoid media overload regarding negative / distressing news. Stick to official information channels.

3. Time does go by fast, appreciate the extra time you may have (with family for instance). This will not last forever.

Image by M W from Pixabay

The importance of balance and attitude

STAY HOME… unless you are a critical worker

STAY SAFEDo positive things

to protect your wellbeing

SAVE LIVESThrough

appropriate actions

STAY POSITIVEFocus on

optimism and motivated

attitude

Create an action plan:

What three things are you now going to do

differently…?

How can you get extra help

Reach out to a family member, colleague or friend

Speak to your manager or an HR Advisor

Make use of the company Employee Assistance Programme (EAP) if there is one

Occupational health can assist Occua Ltd (OH) are offering some free telephone services during the Coronavirus crisis

Consider local charity support or contact your local council, who may be able to advise

http://www.wiltshire.gov.uk/public-health-coronavirus

Community Support contactswww.wiltshire.gov.uk/downloads/22069

Image by Wokandapix from Pixabay

Useful addresses to try FREE (1)

KEEP FIT

FITNESS STUDIO short workoutshttps://www.nhs.uk/conditions/nhs-fitness-studio/

10 MINUTE WORKOUTShttps://www.nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/

RELAX CALM

MEDITATIONS (Free) from Meditainmenthttps://www.meditainment.com/free-meditainment

ENTERTAINMENT (1)

VIRTUAL BOAT TRIP WITH CRThttps://canalrivertrust.org.uk/news-and-views/features/virtual-adventures-on-our-canals

THEATRE ON A THURSDAYhttps://www.theguardian.com/stage/2020/mar/26/national-theatre-to-broadcast-shows-online-on-thursdays

CHOIR AT 17:30 DAILY WITH GARETH MALONE:www.greatbritishhomechorus.com

Useful addresses to try FREE (2)

WOODLAND TRUST (Live Osprey Cam at Loch Arkaig) https://www.woodlandtrust.org.uk/trees-woods-and-wildlife/osprey-cam/?utm_campaign=2630080_F04_14568_Members_News_260325&utm_medium=email&utm_source=woodlandtrust&MailingCode=E19THA002&dm_i=2D76,1KDDS,9KERCF,5AQF8,1

MENTAL HEALTH SUPPORT:https://www.nhs.uk/oneyou/every-mind-matters/

ENTERTAINMENT (1)

MUSICALS ON A FRIDAY NIGHT with Andrew Lloyd Webberhttps://www.facebook.com/124575513444/posts/10157962720028445/?vh=e&d=n

RESEARCH ASSIST: Help understanding of Covid-19 research (by tracking) https://covid.joinzoe.com/

HELPLINES (NHS) MENTAL HEALTHhttps://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/

FREE BOOKLET on coping with mental health during Covid-19https://resources.unmind.com/7-areas-of-mental-wellbeing-to-nurture-while-working-in-self-isolation

HEALTH & MENTAL HEALTH

Anita ChurchouseBSc(Hons) OH SCPHN RGN AIOSH

Independent Specialist Occupational Health Advisor

Thanks for listening