Looking after your health and wellbeing over winter

Together we stay stronger As we come to the end of what has been a very different and difficult year, and as we enter the winter period with shorter days and darker, colder nights we need to make sure that we continue to look after our mental and physical health and wellbeing.

Protecting your mental health this winter Christmas can be a joyful time of the year for many but for some, it can be one of the hardest times. And for many of us, this year will mean a lot less social contact with family and friends and those who live alone may not see anyone face to face. We may have to accept that contact may be limited to a small number of people or even only

by Skype, telephone, cards or email. It is so important to continue to care for our mental health and here are some helpful tips:

1.Reach out for help as early as possible: Especially with things like debt or finances, or with your mental health.

2. Have a routine and set short-term goals: Planning for today, tomorrow and the next week. If you have big, difficult tasks on your plate try breaking them up into chains of smaller, more manageable jobs.

3. Build in more breaks and exercise into your schedule: Walking and time in nature can help cope with the stress of the pandemic.

4. Look at your sleeping habits: Sleep is essential for our mental health and if you are having trouble because of worry there are things you can do to improve your sleep, from relaxation to not watching TV in bed.

5. Find the positives from lockdown: It could be things you did, or challenges you overcame. Ask yourself what was helpful then, and what you can take from that for now.

6. Plan your finances this winter: Including making sure you are getting any benefits you are entitled to and getting help with any debt concerns you may have.

7. Stay Connected: Stay connected with your family and friends even if you can’t see them. Make a special effort to keep in touch with people who may be on their own, who may be struggling themselves or who might be shielding.

8. Find time for your needs: Whether it’s shutting the bathroom door for a shower or bath away from the kids, or getting out for a run alone, find something that works for you and make it happen.

9. Make friends with cold, dark days: Try thinking of winter as a time for reflection and doing more things like reading, relaxing, getting warm and cosy and recharging batteries. Going out when it’s dark and cold might seem unappealing, but taking a break from our screens, and getting some natural light during the day can really help our mood.

10. Give yourself a reward: It’s important to celebrate small wins even if that’s just in your head. A win could be clearing a work task or getting through a tricky moment like a supermarket trip. A hot chocolate after a walk outside, a magazine or even a moment of peace on the sofa are all small rewards.

Visit mentalhealth.org.uk for more tips on how to look after your mental health this winter. Click here for further information

Together we stay stronger Physical wellbeing tips during winter During the winter months as the temperature drops and daylight hours shorten, many people may want to spend more time indoors. And those under tier restrictions may feel even less inclined to get outside and exercise. But staying indoors can have a negative impact on our health, due to both a lack of physical activity and exposure to daylight. Being physically active all year long has many benefits to both physical and mental health. Exercise may even counter some of the negative effects winter weather can have on our energy levels and mood. See below some useful tips to stay healthy this winter:

1. Get outside: Aim to spend a few minutes outside each day, even if it’s cloudy and dingy, your body and mind will thank you for it.

2. Trying to stick to your normal routine, or some form of it: while we know finding the motivation can dwindle over the Christmas period, particularly as the nights get darker, try to plan in some exercise and stick to it.

3. Try not to hibernate: Dark, cold and wet weather can make the prospect of staying in bed under the duvet at the weekend even more appealing than usual. However, just as too little sleep can make you tired and sluggish, the same can be said for too much sleep.

4. Get sleep quality AND quantity: While we’ve all heard about the ideal eight-hour sleep, actual requirements can vary significantly from person to person. The Sleep Council recommends somewhere between seven and nine hours of sleep is optimal.

5. Don't comfort eat: During the colder months, most of us prefer to eat warming, carb-heavy comfort foods that aren’t always good for us. During the winter, due to the darker days, production of the sleep hormone melatonin increases. In humans, melatonin also stimulates appetite, which helps explain that nightly desire to dive for the digestives.

6. Stay hydrated: Water makes up more than two-thirds of the human body, and what comes out must go in. Water aids digestion, maintains organ function and flushes out toxins but many people find colder weather has an impact on their thirst, and you may cut down on your water and other cold drinks in favour of hot drinks such as tea, coffee or hot chocolate.

7. Winter bugs: Winter usually means colds and flu and being ill interferes with our appetite, energy levels, sleep and mood. Some people take vitamin supplements to give them a boost but there really is no substitute for eating well when it comes to getting the right nutrients. Practicing good hand hygiene also goes a long way towards preventing catching and spreading viruses, so stock up on those antibacterial hand gels and tissues. Click here for information on how to take care of yourself during flu season.

Visit generalandmedical.com for tips on protecting your sleep and wellbeing during winter. Click here for further information

Help and support We know that sometimes we all may need someone to talk to about an issue, problem or worry. If you need to speak to someone over the Christmas break, you are not alone, please click here to view all free, confidential, professional support services available.

Together we stay stronger Isolation and loneliness As the pandemic continues, our usual ways of seeing family, friends or just familiar faces have been put on pause. People are becoming more cut off from social contact and this can lead to feelings of loneliness. Although older people are particularly vulnerable to feeling lonely, it can affect people of all ages, particularly if they are quarantined at home.

How can loneliness affect our health?

As humans we are social animals and we need to connect with others. Research shows that social isolation and chronic loneliness are associated with depression, cognitive decline, poor sleep quality, a weaker immune system and potential heart problems.

There is also evidence that people develop poorer habits like overeating, smoking or using alcohol and drugs when they are lonely and isolated.

What can we do to help reduce feelings of isolation and loneliness?

Keeping in touch: Connect using technology, whether digitally, by telephone or video link.

Try to stick to a routine: Getting up and having a meal at the same time each day can us feel more settled.

Join an online group or class focusing on something you enjoy: For example online exercise, book club, etc. Keeping your mind active can help you feel in control and less worried.

Doing good is good for our mental health: Now could a good opportunity to help someone else who might be feeling lonely.

Get in touch with someone who lives alone or might not have many relatives or close connections to check in on them. A message or a phone call could make a big difference to someone who hasn’t heard from anyone in a while.

Sleep and switching off As we head into the Christmas break, we encourage you to take some time to relax, rest and recharge where you can and this includes getting enough quality sleep. Sleep allows our bodies to repair themselves and our brains to consolidate our memories and process information. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression.

To assist you in getting better nights’ sleep: • Keep regular sleep hours: Going to bed when you feel tired and getting up at roughly the same time each days helps teach your body to sleep better.

• Create a restful environment: Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep.

• Confront sleeplessness: If you're lying awake unable to sleep, don't force it. Get up and do something relaxing for a bit, and return to bed when you feel sleepier.

• Write down your worries: If you often lie awake worrying about tomorrow, set aside some time before bed to make a list for the next day. This can help put your mind at rest.

• Put down the pick-me-ups: Caffeine and alcohol can stop you falling asleep and prevent a deep sleep. Try to cut down on alcohol and avoid caffeine close to bedtime.

• Try a sleep app: Apps like Sleepio or Calm can help with meditation and sleep.

Together we stay stronger eLearning and webinars Internal webinars: The Learning and Development team are running a number of webinars throughout December including celebrating success, mindfulness, resilience and bouncing back and keeping connected. Visit MyLearning for further information.

Managing our own stress and mental health workshop: FURTHER DATES IN 2021! Due to the success of the recent ‘Managing our stress and mental health’ webinars, we are delighted to offer further dates in the New Year. The interactive session looks at understanding and managing our own stress and mental health in light of some of the challenges faced by COVID-19 and provides information, tools and tips to support you in maintaining good mental wellbeing throughout COVID-19 and beyond.

100% of delegates who completed the feedback survey said they would recommend the webinar to others! Look out for the new dates being advertised!

Why not take the opportunity to join one of Vitality Health’s webinars.

Qualified sports, wellness and nutrition coaches run these webinars and joining at lunchtime will give you that much needed break away from doing your job and ensuring you take time for yourself in the day.

This month they have Olympic swimmer Lizzie Simmonds joining one of their HIIT sessions. Please click here to view the December Vitality calendar to join the sessions.

Planned sessions this month are Mindful Mondays: Topics include, managing uncertainty, balance what does this mean to you? and a season special reflecting on tough times and HIIT Tuesdays: Join the coaches for an energetic HIIT session and the chance to exercise with an Olympic athlete.

Get your children involved: This month there is also a late afternoon session to get your children up and moving with their Movers and Groovers session.

How to lose weight: Wednesday 9 December, register to join the coaches to get realistic advice about weight loss and how to sustain it.

What's coming?

We have created an online health and wellbeing awareness calendar for 2021 on Our Place.

Each month we will be promoting a variety of initiatives, awareness days and benefits which support these topics.

All monthly health and wellbeing newsletters that are sent via Employee Communications emails will link through to the calendar on Our Place where employees can view further information.

For our site-based colleagues, a health and wellbeing awareness scribble pad for the site office desk as well as an A3 framed poster to display in the canteen areas will be sent to sites the first week back in January. Sales Offices will also be sent an A4 poster to display inside their drinks cupboards.

We have recently updated the Health and Wellbeing page on Our Place so that you can access a wealth of information, resources, learning and signposting in just a couple of clicks. Click here to visit the site.