Tag: mental health

Mental health charity SAMH launches Holyrood manifesto

Ahead of this year’s Scottish Parliament elections, we’ve launched our manifesto, Standing Up for Scotland’s Mental Health, calling for radical action in order to combat a growing mental health crisis in Scotland.  

Informed by over 2,500 people across Scotland, many of whom have lived experience of mental health problems, our new manifesto sets out 38 actions to make mental health a national priority.  

We want to see real change, as part of this we want to see redoubled efforts on suicide prevention, action now to support children and young people and rapid access to psychological wellbeing support for adults. 

In the last twelve months, Scotland has seen its population’s mental health and the mental health systems designed to support it challenged like never before. With these pressures likely to continue well into the next parliamentary term, it makes the current picture on mental health even more concerning:

  • One in five children referred to specialist mental health services are still being turned away
  • A quarter of those referred for psychological therapies wait at least four months to be seen
  • Deaths by suicide have risen over the last two years.

It’s clear that mental health must become a real national priority following the May elections. 

Billy Watson, Chief Executive at SAMH said: “Scotland’s mental health deserves better. A growing number of people across the country are facing mental health problems and are struggling to access help. There have been too many promises on mental health and not enough action. With the added pressure brought about by the pandemic, we need a radical new plan.

“We must now, more than ever, see political and government commitment to make mental health a priority. That’s why today SAMH is launching our manifesto, urging the next Scottish Government to put the mental health of the nation first. It’s time to listen to the hopes, fears and needs of people with mental health problems.

“The next Scottish Parliament will see many new MSPs, as well as experienced members returning for a further term. We hope we can rely on each and every one of them to Stand up for Scotland’s Mental Health.”

The Standing Up to Scotland’s Mental Health manifesto reflects the real life experiences of people across Scotland. Stephanie, 19, struggled to access the support she needed through CAMHS.

Stephanie said: “After being put on the waiting list for CAMHS, it was many months before I was contacted and learnt that I’d have to go through a whole process to actually be seen.

“Eventually I ended up being rejected as I was on holiday when the letter came in about arranging my first appointment. There was a deadline that you had to get in contact by to arrange this but because I was away I ended up missing it. I got in touch but the only support and advice they could give was for me to go through the full ordeal again.

“I felt helpless and had no idea what I was supposed to do. I was reaching out which is what they said to do, but I was still being shut down. I was terrified and I didn’t know what was going on. I was thinking, ‘What if I don’t get the help, what will happen to me? Will things get worse?’ – It felt like a really big ball of emotions. The whole referral process just felt exhausting. It took a further toll on my mental health and how I dealt with it in the future, and I became closed off once again.” 

The research and experiences which lie at the heart of our new manifesto shows that when people are given the support they need quickly, they can flourish. 

After a suicide attempt, Robert, 39, reached out for support. This led him to ‘The Changing Room’, a SAMH project which uses the power of football to get men in their middle years talking about mental health. 

Robert said: “Early on I remember thinking I’m worth my place in this group, not only is it helping me feel better but I’m going to be part of making other people in this group feel better. I felt like I was worth a lot, and for a long time I didn’t feel like I was worth much. 

“Local community support is so important because shared experiences help, having someone you can relate to from a similar background makes it much more organic.”

“Many people feel isolated when they are having suicidal thoughts, I had family all around me, but I still felt isolated, because no one knew what was going on, so then being around people who understand what you’re going through can really make a big difference.”

To find out more about Standing Up for Scotland’s Mental Health, to read our full manifesto and find out how you can help drive real change for mental health, visit samh.org.uk/standup

Scottish Ensemble embrace digital, young people and mental wellbeing with new appointments

Scottish Ensemble starts 2021 as it means to go on with the appointment of three new board members by chair Samantha Barber.

Scotland’s award-winning ensemble has been treating audiences both old and new to an array of digital content and collaborations since the global pandemic began and the appointment of three new board members carries their commitment to reaching new audiences and promoting mental wellbeing well into the future.

Together, the new appointments draw on expertise from the fields of digital/ technology, mental health, young people, tackling social disadvantage, strategy and governance and will help the ensemble continue to innovate at a time of ongoing uncertainty and change.

James McAulay, the CEO & Co-Founder of Encore – one of the world’s largest online booking platforms helping musicians earn money playing at events, concerts, weddings and recording sessions – joined the board in December 2020, as its youngest member to date.

Before starting Encore, James studied the cello at the Music School of Douglas Academy in Glasgow and led the NYOS cello section at their BBC Proms performance with Nicola Benedetti in 2012. James brings extensive digital expertise and a passion for strings and composition to the table.

Morag Burnett began her career in arts management and has since worked with international NGOs and foundations for over 20 years in Honduras, the Dominican Republic, New York, London, Mexico City and most recently Tbilisi, Georgia.

Morag is deputy chair of the innovative, London-based Lankelly Chase foundation, working to change systems that perpetuate disadvantage and she hopes to bring this experience into her new role.

Amy Woodhouse, currently Head of Policy, Projects and Participation for Children in Scotland, the national network organisation improving children’s lives, has a particular interest in how music, and the arts more widely, can be used to promote mental health and wellbeing and will join the board in March 2021.

She brings an understanding of mental health improvement and participatory approaches to the board.

Chair of Scottish Ensemble, Samantha Barber said: “We are truly delighted to welcome Amy, Morag and James to the Scottish Ensemble board. Together they bring skills and experience that we know to be of utmost importance as we enter 2021.

“These new appointments and all that they represent in terms of knowledge and know-how will enable us to remain resilient and continue innovating in the way for which we have become known. I know that all of my colleagues on the board and across the organisation will join me in wishing them a warm welcome; we look forward to their input and to exploring new ideas and perspectives over the coming year.”

In addition to the new board members, SE also announce that after over 14 years in various roles throughout the organisation, Lesley Paterson retires in 2021 having completed her full term as a board member.

And finally, Chief Executive Jenny Jamison will be heading off on maternity leave in March and William Norris of William Norris Arts Management will be stepping into her role, supported by the wider SE team.

Having previously held the post, among others, of Managing Director for Southbank Sinfonia and Tafelmusik Baroque Orchestra (Toronto) William’s past work has explored innovative concert formats and looked at ways to reach new audiences and SE are delighted to welcome him to the team.

An activity for every day during Children’s Mental Health Week

With children and young people’s mental health so badly effected by lockdown and prolonged absence from school, this year’s Children’s Mental Health Week has a particular resonance. 

Former primary school teacher Laura Steele of education experts PlanBee has gathered a week’s worth of fantastic FREE resources in one downloadable pack.

Parents can use them to help their children explore their mental health and give them the tools to express their thoughts and feelings.

Monday: dealing with physical sensations

Warm Fuzzies and Cold Pricklies Posters 

These posters aim to help your child understand some of the physical sensations that accompany different feelings. Explore and discuss the vocabulary on each poster. You could ask children: Do you know what this word means? Have you ever felt like this? What made you feel this way? Could you add any more words to either of the posters?

Older children may find the Synonym Booklet of Emotions useful to expand their vocabulary and help them to better express themselves.

Tuesday: an emoji that fits your mood

Printable Emojis Emotion Faces Cards

Use these 16 feelings and emotions cards to develop discussion around a range of different feelings, using the questions below each emoji. If your children cannot think of an example, you could describe and explain a time when you felt this way. They could also be asked whether each of the cards represent a ‘warm fuzzy’ or a ‘cold prickly’ feeling, picking up on yesterday’s discussions.

You could then challenge your child to use the Design your own Emotion Emojis sheet to create their own versions. Encourage them to think about their personal experience of each emotion, and think carefully about the shape, colour, size and facial expression they choose.

Wednesday: that nagging feeling

Worry Monster Activity Sheets

Today’s resource focuses on a specific feeling: worry, or anxiety. Tell your child that everyone experiences this feeling sometimes, and more often than not, acknowledging and talking about the reasons why you are worried or anxious can help you to feel better. These Worry Monster Activity Sheets can help your children to voice, and then deal with, any anxieties they may have. 

Thursday: take a deep breath

Calming Techniques for Kids Posters

Anger and frustration can be difficult emotions for anyone to deal with, not least children. These posters offer a range of techniques that can be used almost anywhere, in any situation. The first four posters (The Calm Down Cake, The Slow Down Star, The Slow Down Square and the Helping Hand) direct children to focus on their breathing, using an image to help them do this. Discuss and practise the techniques together, first with and then without the posters in front of them, so children realise that these strategies can be successful using only their imagination if needed. 

The final poster in the pack (5…4…3…2…1), may be more suitable for older children. They are directed to use all of their senses to focus and calm the mind. They can do this for the actual environment they are in, or an imagined one, such as a park, a beach or a forest.

Friday: let’s meditate

Meditation for Kids Guide Sheet

The mental benefits of meditation are now widely recognised – for children as well as adults. Research has shown that short, regular meditation sessions can have a positive effect on children’s attention, focus, self-awareness, and their management of thoughts and feelings. This Guide Sheet is a simple, easy introduction to meditation, with step-by-step instructions to follow. Try a short session with your child. Ask them how they feel afterwards. You could try to add a session like this into your daily routine, and see what effect it has over time on your child’s emotional well-being.

Saturday: developing a growth mindset

Fixed vs Growth Mindset Poster

A person with a fixed mindset feels that they have no control over their abilities, or problems they may face. But someone with a growth mindset knows that they can improve their abilities and overcome difficulties if they persevere and are patient with themselves. Discuss these differences with your child, and look at the poster for examples of each type of mindset. What type of mindset does your child think they have, and why? Why might it be better to have a growth mindset? 

Children could use the blank poster provided to write their own personal examples of statements they made when they felt they had a fixed mindset, and how they could turn this around into a growth mindset statement.

Sunday: looking on the bright side

What are you Thankful For? Discussion Cards

End the week on a positive note with this activity, where children are encouraged to think about all the different aspects of their life that they are thankful for. A blank template is included for children to record these thoughts.

The I am Lucky Because… activity sheet may be more suitable for younger children, where they are encouraged to think about and complete the sentences, ‘I am lucky because I can…’, ‘I am lucky because I am’… and ‘I am lucky because I have…’.

You can download PlanBee’s Children’s Mental Health Week Activity Pack, which includes all of the resources mentioned above, for FREE!

DBI programme: More support for people in emotional distress

More support will be available to people experiencing emotional distress following the expansion of the Distress Brief Intervention (DBI) programme to further local areas.

If someone presents as ‘in distress’ to emergency services or in a primary care setting, this programme can offer them a call from a trained operator within 24 hours. They will then be provided with up to two weeks of one-to-one support to help address issues which might be contributing to their distress, including, for example, money worries and relationship problems. 

NHS Ayrshire and Arran are the latest health board to launch a DBI programme, following the rollout of a local service in Inverclyde earlier this month. Since it began in 2017, the programme has been made available in ten Health and Social Care Partnership areas.

Mental Health Minister Clare Haughey said: “This is an innovative programme and, we believe, world-leading intervention which provides vital support to people experiencing emotional distress. It is a crucial part of the wide range of actions we are taking to improve public mental health and wellbeing.

“Since its launch in 2017 over 12,800 people have been referred for support and these new sites, in addition to the new pathway through the NHS 24 Mental Health Hub helpline, will help us expand this service across Scotland by 2024.”

Someone who has experience of the DBI programme is Pamela, who self-presented as in distress to her GP. Pamela (her name has been changed to protect identities) had experienced depression and anxiety for some time but was finding it difficult to manage due to an altercation with a neighbour who was verbally aggressive towards her.

Pamela said: “I cannot thank DBI enough for the help I have received from them. I feel less stressed and now have ongoing support in place for the future which has given me more confidence.

“I feel encouraged now to start doing things again that I enjoy, like hobbies and seeing family again. DBI has also improved my self-esteem and I now know that I am worth more than what I had been willing to accept previously.”

National DBI Programme Manager Kevin O’Neill said: “Our partners across Ayrshire and Arran and Inverclyde have shown incredible collaboration in support of building connected compassionate support for people in distress.

“We welcome our new regions to the growing DBI community and we look forward to working and learning with them in our collective programme of incremental growth and continuous improvement with the shared ambition of providing the best connected compassionate support possible.”

Distress Brief Intervention – Connected Compassionate Support | DBI.scot

More mental health support for health and social care staff

An additional £500,000 will be made available to health boards this financial year to provide dedicated mental health support for health and social care staff during the (Coronavirus) COVID-19 pandemic. 

Health Boards will be able to immediately recruit psychologists and other staff dedicated to supporting the mental health of the health and social care workforce. This funding will be followed by a further £1 million in each of the next two financial years.

Mental Health Minister Clare Haughey said: “We are doing our best to support health and social care staff, to ensure that they have the resources they require to look after themselves, and that they can get help if necessary.

“We are providing Boards with additional funding via NHS Education for Scotland to deliver a workforce development programme to increase capacity and capability to provide psychological therapies and interventions for health and social care staff if and when they need it.

“We have asked our NHS and social care staff to work through unprecedented times and often in unfamiliar settings. Many have been asked to learn new skills and work in new roles in unfamiliar teams.

“They all, too, have had to adjust to the impact the pandemic has had on our personal lives and communities, including having to care for their own families. This has been, and continues to be a huge ask and we are deeply grateful for the hard work, commitment and professionalism of those working in health and social care, at this time of unprecedented challenge.”

Staff are encouraged to make use of available support that is available through the  National Wellbeing Hub or by calling the 24 Hour Wellbeing Helpline on 0800 111 4191. Since launching, over  64,000 people have used the hub.

Join Samaritans for Brew Monday

Brew Monday kicks off on 18 January, the third Monday of the month, which is usually known as ‘Blue Monday.’ We’ll be turning Blue Monday on its head and into something positive by encouraging people to reach out and catch up over a virtual cuppa because now, more than ever, it’s important we stay connected.

Reach out to a friend, colleague, or family member for a cuppa and a chat. It doesn’t have to be on a Monday or a cup of tea, just taking time to really listen to another person could help them work through what’s on their mind. ​

PS: Don’t forget to join us on Twitter and Instagram on the 18th. Our plans are top-secret for now, but we’ll be joined by some special celebri-tea guests and sharing tips to make your virtual gathering brew-lliant!

Have a virtual Brew Monday

Childline delivers over 3,000 counselling sessions to children in Scotland

  • Increase in average monthly number of counselling sessions about mental health with children aged 12-15
  • Since last March due to challenges posed by the pandemic, Childline’s volunteer numbers have dropped by 40%
  • NSPCC Scotland is calling on the public to take on 2021 with them to help make this a better year for children
  • Childline, a service provided by the NSPCC, is urgently appealing for more evening and weekend volunteers

The NSPCC is warning about the devastating impact of the pandemic on children, as new figures reveal Childline has held more than 3,000 counselling sessions about mental and emotional health with young people from Scotland since lockdown measures were first introduced.

The latest data from the NSPCC shows there has been an increase in contacts about this issue from children aged 12 to 15, across the country, since the end of March last year.

In the latter nine months of 2020, the average monthly number of contacts from this age group was 100 compared to 88 in the first three months of the year.

Across the UK, the service has now delivered a total of 54,926 counselling sessions to children of all ages on this issue from April to the end of December against the backdrop of the pandemic.

Childline counselling is delivered by volunteers and in response to these latest worrying figures and with COVID restrictions continuing, the service is urgently appealing to those who can spare four hours one evening a week or at the weekend to volunteer at either our Glasgow or Aberdeen base, so Childline can be here for children when they need us the most.

With schools closed to the majority of pupils until at least February and the whole of mainland Scotland in lockdown, Childline has never been more important as a source of support for young people who are struggling. Now more than ever, it is essential that children are not left isolated, alone and unsupported.

Over the past ten months, the NSPCC-run service’s trained counsellors have heard first-hand the devastating impact that the challenges posed by the coronavirus pandemic have had on young people’s mental health.

Children who contacted Childline’s trained counsellors about their mental health spoke about concerns including loneliness, low mood, low self-esteem, depression and anxiety.

Some have been feeling isolated and overwhelmed due to concerns about family members catching the virus, or school closures and cancelled exams – while others have felt cut off from support networks and are missing family and friends.

One girl aged 16 who contacted Childline said: “I feel really sad and lonely. I need to talk to someone because I don’t really have anyone right now.

“I am really struggling with the whole isolation thing. Most days I find myself just lost in my own thoughts and feeling numb. I am classed as a vulnerable person, so my isolation lasts for 12 weeks, which seems like a lifetime.”

Since the first lockdown last year, mental health has remained the top concern that children and young people talked to Childline about.

The service has delivered an average of 346 counselling sessions every month on this issue with the numbers fluctuating throughout the year as the situation changes and Covid restrictions were lifted and re-imposed. Since the latest national lockdown many children have been reaching out and talking about this and Childline is continuing to support them with their worries.

During the pandemic, Childline has continued to adapt to ensure it can still be here for children including developing online training so volunteers can answer emails from young people remotely. However, despite this, since last March volunteer numbers have dropped by 40%.

Volunteering for Childline is just one of the ways to help make 2021 a better year for children.

Despite, the latest national lockdown, Childline will remain open and staff and volunteers have been given key worker status to continue their vital work. Sparing a few hours, one evening a week or at the weekend volunteering at a local Childline base can help ensure Childline continues to support children who often have nowhere to turn.

But there is also a range of other ways to support the charity, including taking on a sponsored challenge, Kick the Caffeine, or fundraising in the community.

https://youtu.be/cbCBGTtbd-U

Childline Founder and President, Dame Esther Rantzen said: “With schools now shut again and children spending more time behind closed doors, it is absolutely imperative that Childline is there for them. 

“Many young people, especially those in unsafe homes, are feeling desperately anxious and depressed.  School can be the only safe haven they know, and without that support they feel entirely alone.   For them, Childline is literally a life-line. 

“But the service urgently needs more volunteers to listen to and support children, and more funds to pay for their calls and on-line contacts, and for that we depend upon the generosity and compassion of the public. 

“It is the NSPCC’s mission to make 2021 a better year for children, and with your help we can make this dream a reality.”

Lou Bewick, who is a Childline volunteer counsellor in the Glasgow base, said: “Each shift I work, I hear from children and young people about how this pandemic has affected their life, and how it has impacted their mental and emotional health.

“Childline is here for children, and will continue to offer support from trained counsellors when they contact us about anything that worries them.

“However, we currently can’t answer every child so, if you can, please sign up and volunteer for Childline and help us reach every child who needs our support.”

The NSPCC has been supported by players of People’s Postcode Lottery who provided crucial funding of £1,000,000 to Childline last year, the equivalent of running the service for an entire month.

Children can call Childline on 0800 11 11 from 7.30am to 3.30 am from Monday to Friday or 9am to 3.30am at weekends.

They can also can get in touch via www.childline.org.uk

Stress: Tips for parents

Some useful tips from CHILD MIND INSTITUTE for parents trying to cope during the latest lockdown:

Focus on basic needs

If you’re feeling overwhelmed, start with the basic needs of yourself and your child: getting good sleep, eating healthy foods and doing some physical activity.

When those basic needs are taken care of, you can set additional goals. Begin with what has to get done. Then, consider adding what you’d like to get done.

Take small breaks

To be able to help your child, it’s important that you also take care of yourself. Small breaks throughout the day, even if it’s just to stretch, take some deep breaths or drink water, can help you manage stress and feel more in control.

Ask for help

There’s nothing wrong with asking for help from your community or support network. You can seek support from your child’s teacher, your faith or spiritual community, another parent or a family member. Remember that when you ask for help, you’re modelling that behaviour for your child, too.

Be kind to yourself

When you’re having a challenging day, imagine a good friend, partner or parent by your side, giving you support and help. Talk to yourself the way this person would talk to you. Remember that self-compassion is a skill you can develop through practice.

Stay connected

When trying to balance work and parenting, it can be hard to make time to connect with friends and family. Consider scheduling regular check-ins with your support system. These conversations can help structure your days and give you something to look forward to. Even a 5-minute chat can help you feel connected.

Celebrate small victories

Remind yourself that you’re a good parent doing the best you can. Every success is worth celebrating, no matter how small. Try keeping a list of what you did well each day and focus on these when you’re feeling frustrated.

Accept uncertainty

If you’re experiencing a lot of uncertainty, you may be feeling uncomfortable or exhausted. Try practising acceptance and make decisions based on the information you have now. When planning for the future, avoid focusing on worst-case scenarios. Taking a rational approach can be a big help when you’re feeling powerless against uncertainty.

Practise empathy

This current situation is difficult for everyone, your child included. It’s normal for children to be anxious, which may make them act out. If your child’s emotions or behaviour get out of hand, take a few deep breaths. Have a calm discussion about the issue with your child. You can acknowledge what your child is feeling and be honest about your own feelings, too. When things are going well, be generous with praise and reinforce positive behaviour.

Edinburgh Crisis Centre supports people in crisis 24/7 despite lockdown

Leading mental health charity, Penumbra, whose team manage the Edinburgh Crisis Centre are continuing to support people experiencing a mental health crisis despite lockdown.

The charity is doubling up on efforts to make sure people across Edinburgh know there is a 24/7 crisis service available to them during the pandemic.

The Edinburgh Crisis Centre is managed by Penumbra on a daily basis and by a representative group involving Centre user representatives (supported by Advocard), NHS Lothian, City of Edinburgh Council, and the Edinburgh Carers’ Council as part of an ongoing Public Social Partnership.

The Penumbra team at the Crisis Centre supports around 2000 people each year.

People aged 16 and over living in Edinburgh can contact the Centre for support by email or freephone: crisis@edinburghcrisiscentre.org.uk  – 0808 801 0414. The team also have a facebook page.

Penumbra is one of Scotland’s largest mental health charities supporting 1800 adults and young people each week across Scotland. In addition to grassroots support services, the charity also campaigns nationally to promote positive messages around mental health and works with government to improve mental health policies. 

The charity is a member of the National Suicide Prevention Leadership Group and is a partner in #UnitedToPreventSuicide.

Edinburgh Crisis Centre Manager, Barrie Hunter, commented: “Our team here at the Edinburgh Crisis Centre provides short term emotional and mental health support to people in the city who are in distress or who are at risk of suicide and self-harm, and we provide a safe and non-judgemental environment where people can talk in confidence.

“There’s constant demand for support from the Crisis Centre, and it’s not unusual that many of the calls that come in are from people who are extremely distressed and need support immediately.

“The pandemic has been daunting for everyone, but there’s a real risk that people already living with mental ill health could find themselves in real distress. The added pressures of dealing with the isolation, financial worries, and other impacts of lockdown are potentially creating a perfect storm for people reaching crisis.

“At any given time, 1 in 20 of us is experiencing thoughts of suicide. It remains a subject that we find difficult to talk about, but as a leading cause of death among young people and with men in their middle years particularly vulnerable, it’s vital that we open up. The one thing we can all do is talk openly about suicide and encourage conversations around mental wellbeing. 

“It’s important for people to know that even during lockdown they can still contact us for support 24/7.”

HELPLINE: 0808 801 0414

Staying mentally healthy while working from home

12 tips from SAMH

Working from home, especially during extended periods can be difficult to adjust to. For many of us, it means learning how to manage our different areas of work under new circumstances.

While we all experience and learn to adapt to new situations and environments differently, there are some challenges that we are all facing.

We’ve put together some top tips on how to get the most out of working from home while looking after yourself and your mental health.

  1. Create your morning routine

Create a morning routine that brings you up until the moment you begin work for the day. It may sound trivial, but this helps you mentally prepare for the day ahead and get into the “I’m going to work” mindset.

You probably have a routine when you get to work, so creating a routine at home is also a good idea.

It could be making a cup of coffee. It might be returning home after a jog, or doing some mindfulness sessions. It could be getting dressed (although it may be tempting to stay in your pyjamas, it may not be the best look for those video conference calls!).

Whatever it is, setting yourself up for the day can improve your state of mind and psychologically prepare you to start work.

Why not try mindfulness or meditation to get your morning started: Headspace – Weathering the Storm.

2. Establish boundaries

It is easy to lose track of time when working from home, so set a schedule, and stick to it…where you can.

Having clear guidelines for when to start work and when to call it a day helps maintain your life-work balance. Aim to start and finish at your normal working times.

We know that those in self-isolation, who have childcare or other caring responsibilities, may need to be more flexible in the times they might work. For example, you may need to switch to some evening work so you can spend time with children during the day. Speak to your line manager about agreeing a new temporary work schedule.

3. Create your own workspace

Although it’s tempting to head to your sofa with a laptop, you’re may find setting up a work area helps you stay focused. If you can, try to set aside a specific area or space where you can work. If you don’t have a desk, use a table or worktop.

Besides making you feel like you’re at an “office,” this helps you maintain good posture, avoid distractions, and mentally leave your work behind at the end of the day. The NHS advice is that you should adjust your chair so you can use the keyboard with your wrists and forearms straight and level with the floor.

4. Set ground rules with the people you share your space with

There might be other people in your home during these exceptional times. They may be working from home too or self-isolating. You may all need to share a limited amount of space so it’s important to set some ground rules. For example, when you need access to a certain area of your home; or designated times for ‘quiet time’.

Working with limited childcare options

With schools and nurseries closed, you may find yourself needing to come up with new routines not only for your working life, but within your personal life for your children or siblings. Talk to your employer or manager about potential flexible working opportunites at your place of work. You may want to consider the following:

  • Are the children old enough so you can still continue to work?
  • Can someone supervise the children some of the time?
  • Can you alter your working times?
  • Do I want to consider using some annual leave to spend time with children?

If children are at home, then try set some ground rules. Have clear rules about what they can and cannot do during that time, when they can come and speak to you and when you need left alone.

We also know that many schools have reminded parents not to set unrealistic expectations or goals.  Its important parents take time to look after themselves too. If you are social care staff or co-parent with someone classed as a key worker, your children may still be able to go to school. Follow the Government’s most up to date advice.

5. Take breaks

Remember to take normal breaks, including your lunch break. Get up and move about, go for a short walk or make a coffee. Try setting a timer or alarm on your computer screen or mobile phone to remind you to take a break.

6. Connect with colleagues

Loneliness, disconnect, and isolation are common problems in remote work life, especially in the current uncertain and worrying situation. Making the effort to speak to your colleagues regularly can make a difference.

Conference calls, Zoom, Skype, and Microsoft Teams are all examples of how you can keep connected. Try to pick up the phone for a real conversation rather than relying on email or instant messaging all day. Video calls in particular can help you still feel connected to your colleagues.

7. Get some fresh air when you can

For those who need to self-isolate, opening the window may help you get as much fresh air as possible. Try to choose a spot with lot of natural light to work if you can.

Follow Government advice and do some exercise outside, even a short walk can benefit you both mentally and physically. Make sure to keep a distance from others when outside and be sure to wash your hands as soon as you return home.

8. Drink plenty of water

People get dehydrated when they sit, and if you’re heating is still on in your home, then you’ll need the extra water to keep yourself physically and mentally healthy.

To ensure that you are consuming a sufficient amount of water, keep bottles of water handy to make sure you drink your recommended 1.5-2 litres per day. You can also download apps on smartphone or tablet to remind you to drink regularly.

9. Stand up and stretch

Sitting all day isn’t healthy even if you’re at the office, but working from home means you skip your commute and have fewer reasons to get up from your chair throughout the day.

If it’s possible in the area you have set up for home working, try standing up to do your work for a change of pace. Standing uses more muscles and burns more calories than sitting and it’s good for your back and posture.

If you can’t stand and work, stretching is vital for maintaining good posture, especially when working at a desk for several hours a day.  Try standing up every 30 minutes or so to stretch your chest and extend your spine to reverse the hunched position of sitting. 

Standing and stretching can also help to reduce back and neck pain. Here are some suggestions to help you move and be mindful: a

10. Listen to music

If you find working from home to be a little too quiet, you miss the buzz of the office and find it difficult to focus, listen to music, turn on the radio, or put the TV on quietly in the background

11. End your day with a routine

Just like you should start your day with a routine, create a habit that signals the close of the workday. You might have a simple routine such as shutting down your computer and turning on a favourite podcast, or writing the next day’s to-do list.

Whatever you choose, do it consistently to mark the end of working hours. Put your work away or shut your laptop so you know you are back in your personal home time and place.

12. Reflect on your mental health

Ensure you take time to reflect on and try to be mindful of your mental health. Look out for changes in your feelings, practice self-care and be aware of any triggers or symptoms surrounding your mental health.

Make sure you keep in touch with support networks, even a text, phone call or video chat can make a difference.

For more ways to protect your mental health during these challenging times, check out our online information hub:  www.samh.org.uk/coronavirus.