RMBI

Your Wellbeing

Caring is our way of life

Contents

Introduction What is Wellbeing?

Our Aim

Nutritional Awareness

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Healthy Eating Tips for Shift Workers Diabetes

Let’s Get Physical

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Keeping Active Cycle to Work Discounted Gym Memberships Display Screen Equipment Free Eye Tests Flu Vaccinations Looking After Your Back Prostrate Cancer The Menopause

Rest and Relaxation 5 Steps to Mental Wellbeing Positive Steps to Managing Stress Employee Assistance Programme Relationships Learning and Development Sleeping Well to Enhance Your Wellbeing Drugs and Alcohol Policy

Additional Support Coaching Culture Health Plan/HAPI Staff Discounts Useful Websites Apps

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• What is Wellbeing?

• Our Aim

Introduction

Introduction

Introduction W hat is Wellbeing?

Wellbeing can be described as ‘the state of being comfortable, healthy or happy’ (according to the Oxford English Dictionary).

However, in its simplest form, wellbeing is all about personal happiness – feeling good and working safely and being healthy. This means not allowing work to undermine our core life needs, but instead understanding that choices in our lifestyle can also have an impact on our working lives.

O ur Aim

At the RMBI, our aim is to create a supportive work culture in which every individual is aware of their personal contribution to improving their own health and wellbeing, as well as that of our residents and colleagues.

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Nutritional

Awareness • Healthy Eating Tips for Shift Workers • Diabetes

We provide a light snack for employees working shifts of more than 6 hours a day at our care homes, and an additional hot meal for those who are working a long day (10 hours or more).

If you work shifts, you may find that eating well can be a real challenge, especially during the night shifts. Yet healthy eating is vital to feeling your best, both on and off the job.

Here’s a look at some health and nutrition issues that shift workers often face, and practical tips to help overcome some of the common challenges.

Health Issues Affecting Shift Workers

Eating well and being active can help you avoid or address some of the key health issues. Research shows that shift workers: • Have an increased risk of heart disease, angina, high blood pressure and stroke.

• Often feel tired or disorientated, and have trouble falling asleep or getting good sleep. Chronic sleep deprivation is associated with being overweight, which is clearly a risk to your health.

• Experience more digestive problems such as constipation, diarrhoea, gas, heartburn and indigestion. These problems can be aggravated by poor nutrition and lack of exercise, all common factors among shift workers.

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Nutritional Awareness

Healthy Eating Tips for Shift Workers

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Shift Work and Nutrition

Your circadian rhythms are your body’s internal clock that signals when you are supposed to feel sleepy or alert.

Circadian rhythms operate on a roughly 24-hour schedule. Your body uses sunlight to determine how much of the sleep-promoting hormone melatonin it produces. In shift work disorder, melatonin production may occur when you need to be awake and alert for your job. Exposure to sunlight may prevent you from producing melatonin when you are supposed to sleep.

Digestive processes slow down in the evening and over night. When this rhythm is interrupted by shift work, what you eat may be out of sync with what your body is able to process.

Fats will not be cleared from the blood stream as efficiently, and blood sugars will not be regulated appropriately.

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That is why some foods which you tolerate well during the day may trouble you if you have them late at night.

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and Stay Alert

Pack it · Packing healthy meals and snacks will make it easier to help you eat well on your shift. Include a variety of nutritious foods from the four food groups: fruits, vegetables, grains and proteins.

Cut down on caffeine Caffeine stays in your system for up to 8 hours which can make it difficult to fall asleep later. It’s best to have caffeinated drinks before or early in your shift. Even better, switch to decaffeinated tea or coffee, fruit juice, lower fat milk or water.

Go for balance · Enjoy plenty of fruit and vegetables, plus wholegrain products.

Choose low fat milk products like 1% or 2% milk, along with yoghurt and lean meats, plus alternatives such as boiled eggs or peanut butter.

Avoid high fat fried or sugary foods · To prevent indigestion or heartburn, eat lower fat foods which are not fried or too spicy. Food high in sugar may give you a short burst of energy, but this can ultimately leave you feeling sluggish.

Have a light snack before bed · You can improve the quality of your sleep by not going to bed too full or hungry. A light snack such as cherries, one of the few foods that naturally contain melatonin, dairy products (but not too much cheese), cereal and milk, are all suitable evening snacks.

Nutritional Awareness

Use These Simple Eating Tips to Help You Feel Great

Stay hydrated · You should be drinking about 6 to 8 glasses (1-2 litres) of water everyday to prevent dehydration, which can leave you feeling tired. Remember RMBI YOUR W ELLB EIN G

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that by the time you feel thirsty, you are likely to already be dehydrated. Keep a water bottle close by and drink regularly throughout your shift.

Watch your portions If you work shifts, you may find yourself eating a large meal twice, first at work and then at home. This can amount to too many calories being consumed and lead to weight gain. If you are planning to enjoy a large meal after work, try having a lighter meal or snacks at work to tide you over.

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Maintain a healthy body weight · Whether you work shifts or not, it is important to maintain a healthy body weight. A healthy body weight can reduce your chances of getting heart disease, diabetes and To check your healthy even some cancers. weight, use this height and weight chart. www.nhs.uk/Tools/Pages/ Healthyweightcalculator.aspx

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Have a late night pick-up A light snack can also provide sustained energy at night when you start to feel tired. Snacks such as apples, citrus fruits, fish, eggs, beans or nuts, all release energy slowly.

Eat meals according to the time of day and not your shift · If you start work in the afternoon, have your main meal in the middle of the day rather than in the middle of your shift.

If you are working nights, eat your main meal before your shift starts, preferably between 5 and 7pm.

Stay active · Some light exercise before or midway through your shift will give you energy to finish work, improve your mood and help you sleep better. Do some stretches during your break or go for a brisk walk.

Breakfast Porridge with blueberries and unsweetened fruit juice.

Lunch · Healthy pasta salad, pulses, salad leaves with tuna.

Dinner · High protein (fish, meat and quinoa) and colourful vegetables for an evening meal.

Nutritional Awareness

Healthy Ideas

Snacks · Almonds, crisp bread or rice cakes, cashew nuts and fresh fruit, an apple or orange, raisins, dried mango or carrot sticks and plenty of water.

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Diabetes Diabetes is a common condition with currently around 3.8 million people with diabetes in the UK. It is estimated that this level will rise to 4.6 million by 2030 – almost 10% of the total population.

Diabetes is a long term condition that affects the body’s ability to process sugar or glucose.

It can have serious health consequences.

However, with careful management, people with diabetes can continue to lead full, healthy and active lives.

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Diabetes develops when glucose is unable to enter the body’s cells to be used as fuel. This happens when either: • There is no insulin to unlock the cells (Type 1).

• There is not enough insulin or the insulin is there but not working properly (Type 2).

Type 1 or Insulin Dependent Diabetes

Type 1 diabetes accounts for about 10% of all adults with diabetes and is treated by daily insulin injections, a healthy diet and regular physical activity. Type 1 diabetes can develop at any age but usually appears before the age of 40 and especially in childhood. It is the most common type of diabetes found in childhood.

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Using insulin can be an emotional time. For more support, contact the charity Diabetes UK care line on 0345 123 2399 (Monday – Friday 9am – 7pm) or email careline@diabetes.org.uk

or Non-Insulin Dependent Diabetes Mellitus

Type 2 diabetes is closely linked to lifestyle and being overweight is a major risk factor for the condition.

However, other risks include being over the age of 40, having a family history of diabetes and being of south Asian or black African and Caribbean descent.

It is therefore possible to develop the condition with a healthy body mass (normal weight proportionate to height).

This is the most common form of diabetes.

The body is not able to produce enough insulin or there is an over production of insulin, but it is not an effective form of the hormone. There are a number of other risk factors that increase the likelihood of Type 2 diabetes developing and these include: • Increasing age.

• Genetics.

• Another illness that has damaged the pancreas and affected its ability to produce insulin.

• Pregnancy.

• Certain medications.

In Type 2 diabetes, the signs and symptoms may not be as obvious as the condition develops slowly over a period of years.

Sometimes, it may only be picked up during a routine medical check up. Symptoms are quickly relieved once diabetes is treated and under control, so an early diagnosis is very beneficial.

Nutritional Awareness

Type 2 Diabetes Mellitus

The main symptoms of undiagnosed diabetes include: • Passing urine more often than usual, especially at night.

• Increased thirst.

• Extreme tiredness and unexplained weight loss.

• Genital itching or regular episodes of yeast infection, as well as slow healing of cuts and wounds.

• Blurred vision.

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If you have any of the above symptoms please contact your GP. Early diagnosis, treatment and good control of diabetes means a reduced risk of developing serious diabetes complications.

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D iabetes Complications

People living with diabetes may have to deal with short term or long term complications as a result of their condition.

• Short term complications include erratic blood sugar levels which could be very low (hypoglycaemia) or very high (hyperglycaemia); both medical emergencies.

• Hypoglycaemia is where there is an inadequate amount of blood glucose. Symptoms include fainting, sweating, and confusion, if untreated. It can lead to collapsing and potentially a coma.

• Hyperglycaemia on the other hand, is where there is a high level of glucose in the blood which is not adequately controlled. Over time, this can lead to long term complications.

• Long term complications include how diabetes affects your eyes (retinopathy), heart (cardiovascular disease), kidneys (nephropathy), and nerves and feet (neuropathy).

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Diabetes Treatment

As well as making lifestyle changes, people with diabetes often need additional treatment such as medication to control their diabetes, blood pressure and blood fats.

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Medication is not a substitute for following a healthy diet and taking regular physical exercise.

Diabetes is the number one health threat in the UK. It is important to be aware of the symptoms so that an early diagnosis can be made and support received as soon as possible.

The NHS health check programme was launched four years ago by the Department of Health in England. It has a huge potential to detect people with Type 2 diabetes and to identify those at risk.

They can then be given support to make lifestyle choices to help reduce their risk, and prevent onset of the condition.

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Nutritional Awareness

Focus on Prevention

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Let’s

Get

Physical • Keeping Active • Cycle to Work • Discounted Gym Memberships • Display Screen Equipment • Free Eye Tests • Flu Vaccinations • Looking After Your Back • Prostrate Cancer • The Menopause

Keeping active helps to strengthen muscles, maintain mobility and balance, and improves insulin sensitivity. It can help you to continue to self-care, improve mental wellbeing and prevent falls. The aim is to be as active as possible.

Cycle to Work RMBI’s Cycle to Work Scheme aims to promote healthier journeys to and from work whilst at the same time, helping to reduce environmental pollution.

We work with an external supplier, Cyclescheme, to provide our Cycle to Work Scheme.

Please visit www.cyclescheme.co.uk

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to take part in the scheme or if you have any questions, speak to your line manager.

We open the scheme three times a year to eligible employees. An eligible employee must have passed their probationary period and never participated in the scheme before (or must have finished paying off their last instalment of a previous agreement).

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Keeping Active

Discounted Gym Memberships We offer great discount rates to over 2,500 health clubs across the UK. This includes major club operators, local leisure centres, hotel health clubs and independent gyms.

Simply select a participating gym that works best for you, whether it is close to work or to your home.

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For more information, please visit the Your Wellbeing section on the RMBI Intranet.

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Display Screen Equipment

Free Eye Tests

For office based workers who regularly use laptops and/or desk top computers in the course of their work, it is essential that you use the RMBI procedure for using Display Screen Equipment. You must also undertake an online work station assessment to understand the risks associated with your working environment and how to manage them.

Please speak to your line manager for more information.

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Good eye health and care are crucial to protect your sight, prevent common eye disorders and treat eye problems early.

Regular eye examinations are critical for detecting conditions such as glaucoma and diabetic retinopathy which require specialist care.

The NHS recommends that everyone visits an optometrist once every two years or more frequently if advised.

Eyes are also portals through which one can glimpse signs of other health problems such as systemic illnesses like diabetes mellitus, cardiovascular disease, aneurysms, HIV, cancer and rare hereditary diseases. Sometimes the signs of these diseases are visible in, on, or around the eyes long before the symptoms appear.

We recognise the importance of regular eye examinations and are committed to the ongoing health and wellbeing of our colleagues. All employees who use visual display screen equipment (e.g. a computer) for an average of at least one

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If you need a special corrective appliance, i.e. a special pair of glasses to be used for display screen equipment work, then a pair will be provided to you (or a contribution made to the purchase of glasses of your choice). The amount the RMBI will contribute depends on your circumstances and details are available from the HR Department.

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For further information, please refer to your Employee Handbook.

Flu Vaccinations Flu (also known as influenza) inevitably affects a number of staff each year.

Given the proximity of our employees to residents and their families, the likelihood of transmission and spread of infection is increased.

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hour per day, are entitled to a regular eye test paid for by the RMBI (usually once every two years).

Flu is a highly infectious illness caused by the flu virus. It spreads rapidly via small droplets coughed or sneezed into the air by an infected person.

Protection provided by the vaccine gradually decreases and flu strains change overtime. Therefore, new vaccines are made each year and people at risk of flu are encouraged to be vaccinated every year.

For most people, flu is very unpleasant but not serious and they will usually recover within a week. Although no medical procedure is totally risk free, flu vaccines are generally very safe. The most common reaction to the jab is a sore arm, or you may feel hot for a day or two after the vaccination.

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At Risk Groups

Flu vaccinations are usually provided free of charge by your GP for at risk groups which include the following:

Looking After Your Back

Back pain is very common. Around • People aged 65 years and over.

90% of people will experience back • Pregnant women (including women who pain at some time in their life. Often it became pregnant during the flu season). will cause interference with their daily • People who have certain medical activities for at least 48 hours. But it conditions including chronic longis generally nothing to worry about as term respiratory disease, chronic heart in the majority of cases a full recovery disease, chronic kidney disease, chronic will occur. liver disease, and chronic neurological conditions such as Parkinson’s or diabetes. About 40% of people will have some recurring back problems, but this doesn’t necessarily mean that their backs are damaged in any way. In If you have any concerns most instances taking care of yourself regarding your suitability or and knowing what to do if you get eligibility for a flu vaccination, back pain, can reduce the risks of any please contact your GP. long term difficulties.

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What Causes Back Pain?

Usually episodes of back pain don’t have an identifiable cause, though most people will wrongly attribute their pain to whatever they were doing at the time when they began to feel any symptoms.

Most back pain comes from the soft tissues of the spine such as ligaments, muscles and joints.

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What Are the Signs of Back Pain?

• • • •

Generally, people who have back pain otherwise feel well in themselves. Most commonly pain is felt in the small of the back, in one or both buttocks and possibly the thighs.

Prolonged sitting or standing.

Poor posture.

Prolonged bending.

Repetitive movements in particular lifting.

Less commonly, musculoskeletal back pain can be caused by: • A disc of cartridge between vertebrae bulging out and putting pressure on a nerve.

• Wear and tear on the discs and joints of the spine.

• Sudden trauma to soft or bony tissues.

In addition, there are some factors that can increase the risk of developing back pain.

These include: • • • •

A lack of exercise.

Being overweight.

Smoking.

An experience of back pain in the past.

L e t ’s G e t P h y s i c a l

Over a period of time these can be put under strain by:

Your muscles may go into spasm making you feel stiff and it can be difficult to move. This is often termed ‘simple’ back pain and recovery normally occurs spontaneously in a few days or weeks.

In some instances, pain can radiate down into the leg and you may also get numbness and tingling in the same area. This normally takes a bit longer to clear than simple back pain but is not a particular cause to worry.

Back pain can, however, sometimes be a symptom of other conditions. If you are feeling particularly unwell, or are losing weight, having difficulty walking, or experiencing difficulty controlling your bladder or bowels, then you should seek prompt medical advice.

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What Can I Do to Prevent Getting Back Pain?

• An important factor in avoiding back pain is keeping yourself active. Regular exercise such as walking or swimming helps to maintain your suppleness and strength.

• Avoid sitting for long periods. Get up and stretch every 20 minutes. If your job involves sitting, try to vary your activities as much as possible to give you the opportunity to change position or move around. While you are sitting ensure that your back is supported, especially in the lower curve of your spine. Sit with your knees and hips at a 90 degree angle and place your feet on the floor or suitable footrest if they do not reach the floor.

• Avoid prolonged stooping or twisting postures. Plan your activity so that it limits the frequency of such postures, or the time you spend in them.

• Take time to stop for a few minutes and stretch.

• Relieve the strain on your back when standing for long periods by distributing your weight evenly on both feet, keeping your abdomen flat, holding your head high and relaxing your chest.

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• For staff based in our care homes, ensure that when you are required to push wheelchairs or assist residents, that you do so safely and in accordance with our Moving and Handling Policy.

• Do not continue to work when your back is feeling stiff and tired – take a rest. In these circumstances you are more likely to strain it if you don’t take a break, and you will be more vulnerable to the effects of any vibration, jerky movements or shocks to your back.

Prostate cancer is the most common type of cancer in men. It generally affects men over 50 although it can affect younger men as well.

Symptoms

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Prostate Cancer

While there are no symptoms at the early stage of prostate cancer, symptoms of benign enlargement and a malignant tumour can be similar and might include: • Difficulty or pain when passing urine.

• Passing urine more often.

• Having to go to the toilet more often during the night.

Risk · While diet, family history and/or ethnicity might contribute to the risk of developing Every year in the UK, some major illnesses, about 37,000 men are diagnosed with prostate with prostate cancer the strongest risk is age. cancer, and one in 14 men will be diagnosed Age · While men under with prostate cancer 50 years old have a low in their lifetime. This risk of prostate cancer, this number is increasing, but it is important that increases with age. more men are being Ethnicity · It has tested, so prostate also been found that cancer is being found, black African and black whereas previously Caribbean men have a some cases were left higher risk of developing undetected. prostate cancer than white men, while Asian men have a lower risk.

Family history · If a close family member has had prostate cancer, the risk slightly increases. But this accounts for less than 10% of cases.

Action · Eating a healthy and varied diet that is low in sugar and fat and high in fibre, may also decrease the risk of getting some types of cancer.

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If you, or someone you know, is experiencing any of the above symptoms, please contact your GP to arrange a screening. Most enlargements of the prostate gland will not be cancerous.

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The Menopause The menopause is when a woman stops having periods and is no longer able to get pregnant naturally.

Periods usually start to become less frequent over a few months or years before they stop altogether.

Sometimes they can stop suddenly.

The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman’s oestrogen levels decline. In the UK, the average age for a woman to reach the menopause is 51 years old.

However, around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause or premature ovarian insufficiency.

Symptoms of the Menopause

Most women will experience menopausal symptoms. Some of these can be quite severe and have a significant impact on your everyday activities.

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Common symptoms include: • Hot flushes.

• Night sweats.

• Vaginal dryness and discomfort during sex.

• Difficulty sleeping.

• Low mood or anxiety.

• Reduced sex drive (libido).

• Problems with memory and concentration.

Menopausal symptoms can begin months or even years before your periods stop, and last around four years after your last period. Some women may experience them for much longer.

It’s worth talking to your GP if you have menopausal symptoms that are troubling you, or if you’re experiencing symptoms of the menopause before 45 years of age.

Your GP can usually confirm whether you are menopausal based on your symptoms, but a blood test to measure your hormone levels may be carried out if you’re aged 40 to 45 years of age.

Blood tests may also be carried out to help diagnose suspected premature menopause if you’re under 40 years old and have menopausal symptoms.

Treatments For Menopausal Symptoms

• Vaginal oestrogen creams, lubricants or moisturisers for vaginal dryness.

• Cognitive behavioral therapy (CBT) – a type of talking therapy that can help with low mood and anxiety.

• Eating a healthy, balanced diet and exercising regularly – maintaining a healthy weight and staying fit, can improve some menopausal symptoms.

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When to See Your GP

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Your GP can refer you to a menopause specialist if your symptoms don’t improve after trying treatment or if you’re unable to take HRT.

Your GP can offer treatments and suggest lifestyle changes if you have severe menopausal symptoms that interfere with your day-to-day life, including: • Hormone replacement therapy (HRT) – tablets, skin patches, gels and implants that relieve menopausal symptoms by replacing oestrogen.

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Rest and

Relaxation • 5 Steps to Mental Wellbeing • Positive Steps to Managing Stress • Employee Assistance Programme • Relationships • Learning and Development • Sleeping Well to Enhance Your Wellbeing • Drugs and Alcohol Policy

What is Mental Wellbeing?

One in four adults will experience some form of mental ill-health in their lifetime, with depression and anxiety being most common.

However, mental wellbeing is not simply the absence of mental illness. It involves much more and is about living in a way which is good for you and for others around you.

Mental wellbeing has been defined as: ‘A positive state of mind, body, feeling safe and able to cope, with a sense of connection with people, communities and the wider environment’.

Feeling happy is important, but mental wellbeing suggests a deeper contentment, with feelings of confidence, self-esteem, and engagement with the world around you. This doesn’t mean never having to face negative or difficult situations, but it’s all about having a mental wellbeing which then generates a sense of resilience, plus an ability to cope when things are tough.

Rest and Relaxation

5 Steps to Mental Wellbeing

Why Does It Matter?

It has long been recognised that physical and mental health are linked. Good mental wellbeing is associated with longer life, better physical health, improved social interactions, higher educational achievement, as well as better employment and productivity.

Good mental health underpins everything we do; how we think, feel, act and behave.

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How Can I Achieve Good Mental Wellbeing?

Overall, it seems that mental wellbeing needs to be regarded as something you do rather than something you are.

The more you put into life the more you are likely to get out. Many studies over the past 20 years about mental wellbeing together with evidence, suggests that there are 5 steps which we can all take to improve our mental wellbeing.

1 Connect

Good relationships are important. This includes relationships with our family, friends, colleagues and neighbours. Take time to invest in these relationships. As the evidence suggests, people who have strong connections with those around them are happier.

2 Be Active

Evidence repeatedly tells us that physical activity is linked to mental wellbeing.

Ideally, adults should engage in a total of 2.5 hours of moderate intensity exercise per week or 20 minutes each day. This doesn’t have to mean slogging away in the gym if that doesn’t appeal to you, or fit in with your lifestyle.

For the greatest chance of success, find something you enjoy which you can build into your daily life. It can be walking, cycling, swimming or any sport; in fact, anything that raises your heart rate.

Chances are that you will reap the benefits as exercise has been shown to improve a person’s sense of self esteem and self control. It may even cause chemical changes to the brain which can help improve your mood.

Simple steps can help, for example: • Make time to spend with your family or friends. Switch off the TV and play a game or talk.

• Arrange a day out with friends or family.

• Speak to someone new.

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3 Keep Learning

Learning is not just for the school classroom. Continuing to learn throughout adult life has been associated with improved mental wellbeing. It can improve self confidence, self-esteem and maintain

It doesn’t have to be a formal course or class, although these are great ways to learn new things as well as connecting with people around you. Simple lessons include: • • • • •

Learn to cook something new at home.

Visit a gallery or museum.

Take on a new responsibility at work.

Fix that broken gate or mend your bike.

Check out the courses at your local night school.

• Take up a new hobby or pick up an old one.

4 Give to Others

Give to others in big or small ways.

Perhaps you could volunteer to help in a local community project?

Helping others and working towards a shared goal can stimulate the reward areas in the brain, and help generate positive feelings. However, studies have shown that small acts of kindness are also associated with an improved sense of wellbeing.

Giving can include offering a hand to someone you see struggling in the street

with bags or a pushchair, phoning someone you know who needs your support or company, or simply thanking someone for something they have done for you.

5 Take Notice

Be more aware of the present moment, including your feelings and thoughts, your body and the world around you.

This ‘mindfulness’ can improve mental wellbeing.

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a sense of hope and purpose. It can even instil a greater ability to cope with stress.

It is easy to lose touch with what is going on around us and become focussed only on what is immediately in front. Take time to connect with all of your senses, notice how the world around you looks, feels, sounds, smells and tastes. This isn’t about changing the world around you but it is about helping you to see the present more clearly.

Mindfulness can be done anywhere, but studies have shown that meditation, yoga and tai chi, which teach techniques of mindfulness over a period of weeks, can all aid stress reduction and improve your mood. Enrolling in a yoga course will provide an opportunity to meet new people in your area, exercise, learn something new and practise mindfulness.

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Positive Steps to Managing Stress Stress is a normal part of life. Many events can cause stress, such as moving home, changing jobs or coping with bereavement. Everyday situations can also contribute to stress, such as relationship problems, money worries or difficulties at work.

A certain amount of stress can be positive. Some people enjoy the thrill of meeting a new challenge or seeking out situations that stretch them. How you perceive and respond to these situations will affect your stress level.

However, too much stress can be difficult to cope with and may cause health problems. By recognising the signs of stress, you can control its effects on you, so that it doesn’t become a problem in your life. It is normal to feel anxious, stressed, confused or even depressed at times.

However, if these feelings persist or become difficult to deal with, it is important to seek help from your partner, a family member, a friend, doctor, or you can refer to the counselling options in our Employee Assistance Programme on Page 32 for further support.

Six Primary Sources of Stress at Work 1 Demands · Workload, work patterns and work environment.

2 Control · How much say you have in the way you work.

3 Support · Levels of encouragement, sponsorship and resources provided by the organisation, line management and your colleagues.

4 Role · Whether you understand your role within the organisation and whether the organisation ensures you do not have conflicting roles.

5 Change · How organisational change (large or small) is managed and communicated.

6 Relationships · This includes promoting positive working to avoid conflict and dealing with unacceptable behaviour.

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Mental health underpins all health and wellbeing. Continued exposure to severe stress or its sources can be bad for you.

Some people are more susceptible than others to the effects of stress. These include a wide range of physical and mental health problems such as: • Headaches, migraine, muscular tension, back and neck ache.

• Increased susceptibility to colds and other infections.

• Respiratory and digestive disorders, such as peptic ulcers, diarrhoea or constipation.

• Menstrual disorders for women.

• Asthma attacks in asthma sufferers.

• Difficulty sleeping.

• Anxiety and depression.

Some people turn to alcohol or cigarettes to cope with the effects of stress. These may appear to provide short term relief but are not effective solutions and can make things worse. You may not be able to avoid stress – events may be beyond your control – but there are things you can do to help cope with stress and minimise its effects on your life.

Symptoms of Stress

Recognising you are in a stressful situation is the first step towards taking control.

Stress can build up gradually so you may not be aware how much stress you are experiencing until it has reached a critical level. It is therefore important to recognise the symptoms of stress.

Rest and Relaxation

How Stress Can Damage Your Health

The Warning Signs Include: • Often feeling very emotional or close to tears.

• Finding it hard to concentrate and to make decisions.

• Being short tempered with people at home or at work.

• Feeling tired most of the time.

• Having no interest in sex.

• Sleeping badly.

• Drinking and smoking more to help you get through the day.

• Feeling you just can’t cope.

• Eating when you are not hungry.

• Feeling you have achieved nothing at the end of the day.

If you recognise these symptoms, stress may be becoming a problem for you. If this is the case, don’t panic; there are strategies you can use to help you cope with stress.

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Coping With Pressure and Stress

• Organise your time.

Make a list of tasks in order of priority and do things in that order.

• Complete one task before moving onto the next.

• Accept who you are.

Be kind to yourself.

• Find something • Keep in touch with you enjoy such as family and friends and swimming, walking make time to have a or cycling. social life.

• Talk about your problems with your partner, friends or family or Personal Group, the Employee Assistance Programme provider for all permanent staff working in an RMBI care home.

• Don’t take on more • Ask for help. It’s ok than you can handle. Be to ask for help even prepared to say no. though it feels difficult.

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• Do something creative that you enjoy such as painting, gardening or reading a book.

• Keep active. Regular exercise helps release tension and gives you energy.

• Meet new people and get involved.

• Try to make time for yourself. Relaxation techniques can help to relieve anxiety and symptoms of stress.

• A change of scenery may help. Try to get away occasionally even if it’s for a short time.

• Learn new skills. This can increase your confidence.

• Delegate tasks to other people when appropriate.

• Try to switch off from your tasks at work.

Make time to relax and unwind.

Relaxation is the natural answer to stress. You should make time during the day to relax, whether or not you feel under stress. Learning and practising relaxation techniques will help you cope better with the effects of stress, particularly if you use them regularly and not just when you feel under pressure.

Rest and Relaxation

Relaxation Techniques

Calm, controlled breathing helps release muscular tension and relieve stress. This simple breathing exercise which can be done anywhere at any time, may help you combat stressful moments in your life.

• Avoid negative ways of coping with stress such as drinking or compulsive eating • Try to vary tasks in a day. Alternate boring jobs with interesting ones and easy jobs with more difficult ones.

• At the end of the day reflect on what you have achieved, rather than worrying about what still needs to be done.

• Sit with your feet flat on the floor, or lie in a comfortable position. Rest your hands lightly on your thighs.

• Breathe slowly and deeply in through your nose and out through your mouth. If you are breathing correctly, your stomach, not your chest, should rise at the start of each breath.

• As you breathe, gradually drop your shoulders and relax your hands. Make sure your teeth are not tightly clenched.

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Employee Assistance Programme Personal Group

Personal Group is the Employee Assistance Programme (EAP) provider for all permanent staff working in an RMBI care home. This is a confidential support service available 24/7 and designed to assist employees with personal or work related difficulties.

So what does that mean?

You can contact Personal Group to discuss issues as well as receive information, guidance, signposting and/or support for concerns as diverse as: • You are a carer for a relative who wants to know what assistance and benefits you might be entitled to.

• The second hand car you bought turns out to be stolen, what you can do and what are your rights.

• You recently had a baby and are returning to work soon. You want to discuss child care options.

• You are not coping with changes at work and are feeling overwhelmed.

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• Your 17 year old wants to join the army but you think it’s a mistake. Can you stop them?

• Your relationship has broken down and you need to talk to someone who can be objective about circumstances.

• Your teenager wants a tattoo. You want to know if they need your permission.

The EAP gives all permanent RMBI care home employees access to the following specialist guidance and expertise:

Counselling • Structured face to face counselling of up to six sessions.

• Structured telephone counselling of up to six sessions.

• Unlimited access to ad hoc or single session telephone counselling.

Lifestyle Support Services • • • •

Legal information.

Health and wellbeing information.

Debt and financial guidance.

Child care and older people’s care information.

• Marital and family support and advice.

To contact Personal Group, call the helpline on 0333 400 0844. You can also log on to access information, questionnaires, links to other useful websites and podcasts by going to the Your Wellbeing section of the RMBI Intranet.

Work Life Balance

For many of us juggling the conflicting demands of work, family, social life and career development, as well as making time for our physical and emotional wellbeing, can be a challenge.

Rest and Relaxation

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Relationships

Sometimes the demands of work mean we put in extra hours. Every so often this is fine, but regular long working hours can have a negative effect, not just on ourselves, but on our loved ones. It is also likely to make us less effective at work.

A reasonable work/life balance is all about allocating enough time to the different elements of our life. This helps us to be more effective and achieve a feeling of wellbeing.

To maintain a positive work/life balance it is important to switch off from work and spend quality time with friends and family, and pursue the activities we enjoy most.

We support the right to request flexible working, and will try to meet such requests wherever it is possible and practical to do so. For more information, please refer to the Flexible Working Policy in your Employee Handbook.

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Family Friendly Policies

and support to help you make the most of To help maintain a healthy work/life your career with us. balance, we provide a number of policies and benefits to assist with the pressures To encourage personal development, we of family life. These include: aim to provide clear development paths for all our employees to help them – • Flexible working policy. our roadmap.

• Maternity policy.

• Paternity policy.

We invite everyone to take part in this • Parental leave. roadmap. For example by: • Shared parental leave.

• Mandatory training.

• Carers policy.

• QCF Diplomas (Formally known as National Vocational Qualifications).

• On the job development.

• In-house and external training.

Learning and Development

We believe that great care starts with great people. We are always looking for people to work with who share our passion for high standards, and our commitment to person centred care.

We treat everyone as individuals and appreciate that each person brings different skills and experience to the workplace.

Our learning and development and career opportunities provide you with the tools 34

Performance reviews are held annually and are regularly reviewed. This is an opportunity to reflect on what support and development you will need in order to carry out your role as effectively as possible.

However, formal training on its own isn’t always enough, and we need to put this learning into practice. The support of your line manager is of great importance, as is accessing other forms of development such as: • Coaching.

• Mentoring.

• Work shadowing.

• Planned experience.

Sleeping Well to Enhance Your Wellbeing Sleep is vital to a healthy lifestyle.

It helps us to maintain a normal mental and emotional wellbeing, thought processing, and the ability to be creative.

Rest and Relaxation

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We are committed to providing a range of development activities for all employees that is timely, relevant and effective. This in turn enables us to provide the best possible service to our residents, and each other.

When you get into a large negative sleep balance you are likely to feel: • Tired and irritable.

• Less able to cope.

• Your memory is poor and your concentration is affected.

• More stressed and emotional.

• More accident prone.

There is some evidence that having too little sleep over a long period of time could increase your risk of becoming ill, or getting infections and developing other diseases.

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How Much Sleep Do I Need?

The amount of sleep needed varies from person to person and with age. On average a person usually needs about 7 hours a day. Some need a little less while others need 9 to 10 hours a day.

How Can I Get a Good

Night’s Sleep?

Winding down is a critical stage in preparing for bed. To help you relax: • Try to establish a bed time routine, going to bed at the same time each night.

• A warm bath (not hot) will help your body reach a temperature that’s ideal for rest.

• Writing “to do” lists for the next day can help you organise your thoughts and clear your mind of any distractions.

• Relaxation exercises, such as light yoga stretches, help to relax the muscles.

Don’t exercise vigorously, as it will have the opposite effect.

• Relaxation CDs work by using a carefully narrated script, gentle hypnotic music, and sound effects to relax the listener.

• Reading a book or listening to the radio relaxes the mind by distracting it.

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Generally • Make sleep a priority and not something to be squeezed in.

• Your bedroom should be a place for sleep, dressing and intimacy, not a room for writing letters, reading books and watching TV. • Keep the bedroom cool and fresh. Most people do not sleep well in a hot and stuffy bedroom.

• If you are taking medication or are in chronic pain and your sleep pattern is poor, discuss the problem with your GP. Some drugs affect sleep as well as depression and stress. Pain can stop you sleeping and it always feels worse when you are tired.

• Is your bed or mattress worn out?

Does your bed need replacing? A z worn out bed is z uncomfortable and means you are unlikely to sleep well.

z

z

Rest and Relaxation

During the Day

During the Night

• Exercise daily but avoid hard exercise for a few hours before bed.

• Avoid napping in the day.

• Avoid watching a stimulating TV programme just before bed.

• Avoid using the computer late into the evening.

• Finish eating 2-3 hours before bed but avoid going to bed thirsty.

• Try to avoid caffeine and alcohol before bed. An excess of caffeine will keep the mind active and takes 8 hours to wear off. Alcohol may make you sleepy but will ensure you have a poor night’s sleep. An excess of alcohol can give you a hangover as well as a low feeling upon waking. Have a warm bath before bed.

• If you are not able to fall asleep after 20 minutes or so, get up and go to a different room, listen to music or read a book. Keep lighting dim as very bright light will stimulate the mind even further.

• If you wake up, do not look at the clock.

• If you wake up keep your eyes closed, turn over and go back to sleep.

• If you wake up with worries on your mind, write them down on a piece of paper and then settle down to sleep again. If they are written down you know you will have them for reference when you awake. They will not be forgotten but it can then be addressed at an appropriate time rather than at 3am.

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Common Sleep Problems Insomnia 路 Not being able to get to sleep or stay asleep. It can affect anyone at any time. It can be caused by worry, stress, lack of exercise or too much caffeine, drugs and alcohol. If the insomnia persists or affects you throughout the day, discuss the matter with your GP. Sleep apnoea 路 This is a condition where you briefly stop breathing for periods throughout your sleep. You always start breathing spontaneously but it causes you to wake up throughout the night. This condition usually affects middle aged men who are overweight. It is often associated with very bad snoring. Avoid alcohol before bed, try to lose weight if appropriate and try sleeping on your side.

If you are tired throughout the day, particularly if you find you are falling asleep at work, then discuss the matter with your GP and your line manager.

Sleep walking 路 This is getting out of bed and walking around or doing things whilst still asleep. Sleep walking can affect anyone, but it tends to be more common in children, as well as stressed and worried 38

adults. If sleep walking persists or becomes a problem, then you should discuss the matter with your GP. Restless leg syndrome 路 This is an unusual sensation of something crawling up your legs or creeping inside your legs, which comes on when you lie down to go to sleep. The sensation gives you an irresistible urge to move your legs to get rid of the feeling. Anyone can get the feeling at anytime; it tends to get worse with age and time.

Regular exercise can help to prevent the symptoms.

Taking a hot bath, massaging the legs, or using a heat pad or ice pack, can also help but these approaches will rarely completely eliminate the problem. Your GP can prescribe medication which may ease some of the symptoms of Restless Leg Syndrome.

Alcohol and drugs can seriously affect our ability to work safely and could have a serious impact on the safety of residents at our Homes, and your colleagues.

We are committed to ensuring we provide a safe environment for our residents, which is compliant with legislation and our Drugs and Alcohol Policy.

The following sets out how this will be achieved: • We encourage you to inform your line manager of any alcohol or drugs related problem which you may have or suspect may be developing, so that we are able to support you.

• You must report to your line manager if required to take any prescription or ‘over the counter’ medication which may affect your ability to undertake normal duties.

• You must not report for duty or attempt to report for duty having recently consumed alcohol, or be in an unfit state from consumption or use of any drug.

• Consumption of alcohol/drugs in the workplace while on duty is strictly forbidden and can lead to dismissal.

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Rest and Relaxation

Drugs and Alcohol Policy

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Additional

Support • Coaching Culture • Health Plan/HAPI • Staff Discounts • Useful Websites • Apps

‘Coaching is unlocking people’s potential to maximise their own performance. It is helping them to learn, rather than teaching them.’ (According to John Whitworth, in his book ‘Coaching for performance’.)

Why do we use coaching in

the workplace?

We are always keen to develop our management team to encourage a coaching culture. By developing coaching styles, our managers achieve the following positive outcomes: Opening up · Encourage a more comfortable conversation with the team so that employees can talk more freely about their goals and aspirations. It is about

being able to talk honestly about their workplace and job, knowing that they will still be supported.

Change the habits · Help staff to take actions that will affect positive changes and hopefully produce different and more self-satisfying results.

Additional Support

Coaching Culture

I can see clearly now · Help employees see their potential more clearly. Coaching can assist employees to discover their true potential in the workplace.

Workplace bonds · The most successful people are generally those who are good at relationships. A coach helps colleagues to identify key relationships that matter most. Perhaps there are key people who cause a staff member frustration – a good coach will always look at ways to address this difficulty and overcome it.

Small changes can make big differences A coach can help employees to come to a discussion, or to approach an issue, with a new view, rather than arriving with an already established view. So if they just make small changes to the way they think about things, it can make a big difference to the result or outcome.

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Health Plan/HAPI The Personal Group Health Plan makes a cash payment to you if you are in hospital overnight – anywhere in the world. You can also claim for regular emergency dental, optical treatment and other therapies.

Features include: • Pre-existing conditions covered (apart from pregnancy).

• Payments made from the very first night in hospital.

• £25 for each night or £175 for each 7 nights in hospital.

• Emergency dental treatment paid to a maximum of £300 per plan year, £75 per incident.

• Other therapy benefits are reimbursed up to a maximum of £150 per plan year - these include acupuncture, aromatherapy, physiotherapy, osteopathy, chiropractic, reflexology and shiatsu.

The Personal Group Health Plan is available to all permanent staff working in an RMBI care home.

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For more information click on the Personal Group Health Plan, which is available within the Your Wellbeing section on the RMBI intranet.

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Please call 0333 400 0844 Monday to Friday 9.00am – 5.30pm for further information.

Staff Discounts It is important to enjoy your time away from work, and take time to rest and revitalise. To help you make the most of this time, we have some great discounts for entry to some of the UK’s favourite theme parks, attractions, and savings across a range of experiences and tours.

7%

5%

9%

10%

5%

11%

10%

9%

Marks & Spencer

Sainsbury’s

Debenhams

Boots

Primark

River Island

B&Q

Homebase

9%

10%

8%

9%

15%

15%

10%

Argos

House of Fraser

Currys/PC World

Evans Cycle

Ernest Jones

H Samuel

Arcadia*

Additional Support

Examples of the retail discounts below:

* Including Dorothy Perkins, Top Shop, Evans, Miss Selfridge

To see the full list of retailers and discounts available, please visit the Everyday Discounts section on the Your Wellbeing platform on the RMBI Intranet.

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Discount Holidays

Are you planning your annual family holiday or a trip away with a loved one? You can search for your perfect holiday online through our selected tour operators, on the Your Wellbeing platform on the RMBI Intranet. Not all holidays can be booked online – for more information, call the Personal Group travel team on 0333 400 0532 quoting RMBI, Monday to Friday 9am – 5.30pm.

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Useful Websites 5 A Day The 5 A Day website encourages people to eat more fruit and vegetables. The Department of Health is actively seeking organisations from both commercial and non commercial sectors to participate in the 5 A Day programme. www.5aday.nhs.uk

Alzheimer’s Society There is increasing evidence that diet could play a role in the development of vascular dementia. The Alzheimer’s Society helps to raise awareness of vascular dementia, focusing on the potential for both prevention of, and slowing the deterioration of dementia, by following a healthy lifestyle. www.alzheimers.org.uk

Arthritis Care/Arthritis

Research UK

Both Arthritis Care and Arthritis Research UK publish information on how diet and exercise can help the estimated 9 million people with arthritis in the UK.

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Asthma UK Asthma UK publishes practical advice on controlling asthma through diet and exercise. www.asthma.org.uk

Beating Eating Disorders (Beat) Beat is the UK’s leading charity for the estimated 1.1 million people in the UK with eating disorders and their families.

Beat provides helplines for adults and young people, online support and a UK wide network of self-help groups, to help people beat their eating disorder. www.b-eat.co.uk

Blood Pressure Association The Blood Pressure Association publishes diet and lifestyle advice on how to maintain a healthy blood pressure, and promotes blood pressure awareness through its annual Know Your Numbers Week each September. www.bpassoc.org.uk

British Heart Foundation

www.arthritiscare.org.uk

The British Heart Foundation’s Think Fit Be Active! website contains a range of information and resources for promoting health at work.

www.arthritisresearchuk.org/

www.bhf.org.uk/thinkfit/

Diet and healthy eating Cancer Research UK is the leading funder of cancer research in the UK. The diet and healthy eating section of the website contains more information on how diet affects cancer risk as well as helpful advice for eating healthy and reducing risk. www.cancerresearchuk.org

Sleep cycle · This could be the key to helping you get a good night’s sleep.

NHS quit smoking Keep this app to hand to make cutting down easier.

Additional Support

Cancer Research UK

Diabetes UK Diabetes UK provides practical advice on eating a balanced diet, maintaining a healthy weight, and following a healthy lifestyle to help people with diabetes manage their condition.

MyFitnessPal · Tracks eating habits and monitors exercise routines.

www.diabetes.org.uk

Apps To help you on your journey to a healthier lifestyle, here are some useful health and fitness apps that you can download on your smartphone.

Map my Ride · This will help you analyse your exercise routine.

Mental Health · For free audio podcasts to help you relax at www.mentalhealth.org. uk/help-information/podcasts/

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Royal Masonic Benevolent Institution Care Company 60 Great Queen Street London WC2B 5AZ Tel: 020 7596 2400 Fax: 020 7404 2427 Email: enquiries@rmbi.org.uk

www.rmbi.org.uk Registered Charity No: 1163245 • Company No: 1293566 Published Date: August 2016