Taking care of myself

Information and resources to support my own wellbeing.

We have all faced significant change and uncertainty over this period, and it is normal and natural to feel increased stress and pressure as an understandable reaction to a very abnormal set of circumstances. Here are some resources that can help you to manage your wellbeing and mental health as well as you can during the period.

The Scottish Government have published the following resource that gives good practice tips for staying resilient during the pandemic: https://clearyourhead.scot/

Click to jump to the relevant section:

Your personal wellbeing plan

When we are busy taking care of others in our work, we can forget to pay attention to our own needs. To be able to look after others safely and effectively, we first have to take care of ourselves.  You can use this animation along with the wellbeing planning tool to help you create your own unique plan for looking after yourself and protecting your wellbeing

Coping with increased stress : online resources and apps

If you are a member of the health and social care workforce and feel that you would benefit from some extra help in managing your wellbeing, you can access resources to help you with:

Sleepio is a clinically-evidenced sleep improvement programme that is fully automated and highly personalised, using cognitive behavioural techniques to help improve poor sleep.

How do I access Sleepio?

  1. Follow the link to Sleepio on your laptop or desktop computer.
  2. Sign up for an account using your name and email address.
  3. Click ‘Personalise Sleepio’.
  4. Get started.

 

Daylight is a smartphone-based app that provides help to people experiencing symptoms of worry and anxiety, using evidence-based cognitive behavioural techniques, voice, and animation.

 

How do I access Daylight?

  1. Follow the link to Daylight.
  2. Answer a few questions to tailor the programme to you.
  3. Sign up for an account using your name and email address.
  4. Download the Daylight smartphone app (search ‘Daylight - Worry Less’ on both iPhone and Android).

 

Managing stress, sleep and building resilience evidence based online CBT programmes from SilverCloud (use code: NHS2020).

Self care for the health and social care workforce

 Parts of your work are likely to have changed significantly, or it may be that you are doing a similar job but the intensity and volume of work has increased. You can use the wellbeing plan above to help you to recognise when these changes are affecting you negatively and plan how to respond in ways that are helpful for your own wellbeing.  In addition, the following offer helpful information about the factors that can support or challenge your wellbeing:

 

eLearning module:

  •    If you already have an account with Turas Learn, login and access the Psychological first aid module.

  •    If you do not have an account, it is simple and free to register with Turas Learn.

  •    Note this account is the same as your Turas Appraisal account.

  •    A PowerPoint version is also available : Psychological first aid.

MAP planner

In these uncertain times, our usual ways of doing things (our habits) have been interrupted; we are all being asked to change how we live and look after ourselves and others, how we interact with people and how we work, which can leave us feeling stressed and under pressure. Making the changes suggested in these and other websites will help our wellbeing, but we know that making changes is difficult. Research shows that making a detailed plan, thinking about barriers and how you will overcome them and keeping an eye on your progress, makes change easier.

Once you have committed to do something to support your wellbeing, use the MAP Planner to help you make a detailed plan of how you will put that commitment into action.

Changes to normal life

Our normal way of life has been disrupted in a range of ways over the past few weeks. Many of us will be affected  by the direct impact of the virus itself, as well the indirect impact through changing roles at home and at work (including for some adapting to working from home alongside significant childcare responsibilities). We may also be dealing with isolation in the context of the virus. Here are some resources to help with some of the issues that arise for many of us:

Face COVID: How to respond effectively to the Corona crisis

In this brief animation, Dr Russ Harris, author of the international best-seller The Happiness Trap, illustrates how to use ACT (Acceptance and Commitment Therapy) to deal with the Corona crisis and the fear, anxiety and worry that goes with it.