The Leeds Teaching Hospitals NHS Trust

Better Health- Everymind matters

Better Health- Every mind matters

Public Health England are launching the Better Health - Every Mind Matters campaign to support the nation’s mental wellbeing with the encouragement that “When things aren’t so good out there, make inside feel better”.

Aimed at adults and weighted towards those most at risk of mental health problems, this “Make Inside Feel Better” 2021 phase of the campaign will run across PR, radio, social and digital. The key message will be to encourage people to create a free NHS-approved ‘Mind Plan’

We will be releasing topics related to the better health campaign over the next coming weeks with ways to cope with stress, anxiety, improve sleep and to encourage staff to create themselves a ‘Mind Plan’ by answering 5 questions.

The main message for the better health- Everymind matters campaign is ‘Make inside better’ this is to target making the things you can control in your life, at home the best they can be while letting others worry about what they also can control.

Focusing on what is out of your control can lead to depression, stress, anxiety, OCD, and low mood. However, when you learn to not worry about what you have no control of your mood can increase as well as your overall wellbeing.

Please find useful information, posters and more below.

3 simple tips to help improve your mood

Tip 1- Learn how to manage unhelpful thoughts, this tip may have a different solution for everyone, so it is important to try something that may work for you and not just follow other people. A few ways to deal with unhelpful thoughts are to do a 10-minute mindfulness session, listen to music and go for a walk, have a safe box where you write these thoughts down and put it into there to stay, there are many other methods to try so don’t become frustrated if these don’t work for you.

Tip 2- Stay active- Staying active helps to improve your mood through keeping you busy, staying healthy and releasing ‘feel good hormones’

Tip 3- Talk to someone, sometimes the best way of helping yourself is by talking to someone else; this is nothing to be ashamed of or feel guilty for! There are plenty of options out there for you, if you want a place to start please visit: https://www.leedsth.nhs.uk/staffhealthandwellbeingsupportnetwork/mental-wellbeing/ where you will find links for different options to use.

 

Poster- CLICK HERE

 

Top tips for dealing with stress

Tip 1- Divide big tasks into small ones. I’m sure we all know the feeling, we have a new project at work, a big task to complete and it feels miles away from the start to finish. Start by dividing the large task into smaller ones between the start and finish, allowing you to complete the task in time with less stress.

Tip 2- Create to do lists but do it correctly. I say do it correctly as sometimes creating to do lists can cause even more stress when done incorrectly. How to create a perfect to do list: Have enough but not too much that makes it daunting, have an important section that is priority and a section that can be left until tomorrow if needed, carry the to do list over. A to do list does not mean you have to complete it when said, sometimes things take longer than expected and that’s ok.

Tip 3-  Stay active- Staying active will help give you breaks in your work, allow time to re-focus, re-group and collect your thought together and keep them under control.

Poster- CLICK HERE

 

3 Simple tips to improve your sleep

Tip 1- Keep a regular sleep schedule where possible. This means waking up and going to sleep around the same time each night (yes, including weekends)

Tip 2- Don’t check your phone an hour before bed; this also applies to other electronic devices, you can also turn your phone onto night mode from a certain time which will lower the brightness and help you switch off.

Tip 3- Turn your clock away so you can’t see it; our brain recognises different times for different reasons, when you can see the time while going to sleep this may make you feel restless and like the time is going slow. If you are lying in bed for ages and cannot sleep get up sit at a chair and read, draw or meditate until you feel tired enough to go to sleep.

 Poster- CLICK HERE

 

Top tips for dealing with anxiety

Tip 1- Try a short breathing exercise; one that I have been doing for a few weeks now is breath in for 4 seconds, hold for 4 seconds, release for 4 seconds, hold for 4 seconds then repeat.

Tip 2- Learn how to manage anxious thoughts; this can come through different techniques including positive self-talk in the morning, mindfulness, journaling and much more.

Tip 3- Keep a mood diary, this can link into tip 2 as this may be something that can help your control your anxious thoughts.

 Poster- CLICK HERE

Mood diary

Previously mentioned in other posts on how to deal with negative, anxious and unhelpful thoughts is a mood diary, now this is self-explanatory through the name but why will keeping a diary of your mood throughout the day help you?

Keeping a mood journal can help reduce anxiety, reduce stress, help cope with depression by helping you to prioritise your problems, fears and concerns. As well as this it allows you to track and symptoms you may have day-to-day do that you can recognise triggers and learn ways to better control them.

How to journal?

  1. Try to write every day for a few minutes that you set aside
  2. Make it easy- keep a pen and paper handy always so you are always able to write down your thoughts.
  3. Write what feels right to you and no one else
  4. Use your journal as you see fit, everyone is different so make it personal to you

 

Coping with loneliness

Although we may not be able to see each other as much as we used to, there are plenty of ways that we can combat loneliness. Whether this is your own personal loneliness or making sure a friend, family member or colleague is coping. We have included different ways to battle loneliness so that we can all feel connected during this unprecedented time:

  1. Explore ways to spend time together- Facetime, Zoom, playing an online game or a social distanced walk in the park are to name a few ways to spend time with people.
  2. Be more social and check in- The great thing about technology is that most people are just one button away from a text or a phone call. Now is the time to be more social through calls and texts than ever to be checking up on others.
  3. Share your feelings but do not compare- Tell someone you trust how you are feeling and have a chat together. Remember that everyone is coping with their own personal issues differently so do not compare yourself with anyone else.
  4. Do more things you enjoy- You may feel like you have more time than ever being at home nowadays, use this time to start reading again, maybe you used to draw, spend quality time with the family.
  5. Learn new skills
  6. Join an online community

 

Dealing with change

We all know that there have been many changes we are all not used to over the past year. We often to struggle to cope with change in everyday life so there is no surprise if people are struggling now. Below are 10 tips on how to cope with change!

  1. Take note of how you feel
  2. Focus on the short term
  3. Acknowledge what’s working
  4. Recognise your achievements
  5. Find a new rhythm
  6. Try to stay I the moment
  7. Reframe your thoughts
  8. Decide what strategies work for you
  9. Only do what’s comfortable
  10. Get practical advice

For more information on the 10 tips and for further coping mechanisms please visit: https://www.nhs.uk/oneyou/every-mind-matters/how-to-manage-change-coronavirus-covid-19/

 

Learn simple breathing exercises

Learning simple breathing exercises can help you decrease, stress, anxiety and increase your overall mood and health.

Everymind matters mind plan teaches you some simple breathing exercises to help you through these times- https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/