Wellbeing for Everyone

We understand that you may be feeling worried or concerned. heart

You are not on your own – we are all in this together.

Please find lots of information, support and activities for your mental and physical wellbeing below and read our Guide to Wellbeing During COVID-19: GuideToWellbeingDuringCOVID19.pdf


Things you can do to look after your wellbeing:

  • Avoid excessive exposure to media coverage of coronavirus. We know that it is tempting to keep on checking the news or social media but a lot of coverage isn't correct, or becomes quickly out of date.
    Visit Gov.UK and the NHS website for the latest updates.
  • Try and get some daily exercise.
  • Connect with others and share your concerns and how you are feeling with friends, family members and colleagues. We are more than likely all feeling the same. Use technology like FaceTime or Skype to connect with others. Seeing a face when communicating makes all of the difference.  
  • Maintain a sense of hope and positive thinking. Feeling anxious and worried is normal in these times. Try to watch your thoughts and notice when you may be moving into negative thinking.

     

MindEd Resilience Hub

  • A support hub has been launched by Health Education England: http://covid.minded.org.uk
  • It is an evidence-based online resource which has been developed specifically for COVID-19
  • It continues to be developed but there are some useful resources which can be accessed now
  • The support is relevant to all so please pass on to anyone who may find it useful

Activities

Collage Starter Pack
GMMH Recovery Pathways

Creative Writing Starter Pack
GMMH Recovery Pathways

Drawing Starter Pack
GMMH Recovery Pathways

Seed Planting Starter Pack
GMMH Recovery Pathways

Websites and Apps

Boredom Busting Resources - Chatterbox

A list of free, online, boredom-busting resources

BBC Good Food
Taking care of your diet is important, check out these healthy storecupboard recipes for the whole family

BBC Wildlife Magazine
Full of articles, quizzes and activities

Birdwatching - Discover Wildlife
How it can improve your mental health and boost your wellbeing

Fender - free guitar lessons
For 3 months

Hopwood Hall College
Free online courses ranging from practical computer skills to self-development

Memrise and Duolingo
Free apps to learn a language

Self Isolating Guide for Outdoor and Adventure Lovers
Activity ideas including exercise, blogging and beach cleans

The Blurt Foundation
Coronavirus: Keeping Busy and Connected - things to do

The Royal Shakespeare Company via Marquee TV
Offering a 30 day free trial to watch performances online


Articles and Social Media

Discover the benefits of mindful baking
 and some quirky baking recipes from Great British Bake Off finalist Kim-Joy Hewlett.

If you’d like to learn how to cook, join @ruthslittlekitchen every Monday and Thursday at 10am for a free class.

Get crafty with 30 easy arts and crafts to do at home from website Gathered.

Exercise

buzz PARS (Physical Activity Referral Service)
During these uncertain time buzz’s physical activity referral service has set up a Facebook page to keep in contact with our service users at home.
PARS will be sharing short exercise videos & info to follow and keep active!

PE with Joe
Daily exercise videos with Bodycoach Joe Wicks.

5 Uplifting Body-Confidence Home Workouts
Five fitness instructors who put body-confidence and feeling good first

Family

  • buzz Health and Wellbeing Service - Start Well Develop Well - South Manchester
    Covid-19 Support and Information
    Download here:  Covid19 Support and Information - buzz South Manchester.docx

  • Below is some guidance from The World Health Organisation followed by some documents with suggested activities to keep children busy.

    Help children find positive ways to express disturbing feelings such as fear and sadness. Every child has his/her own way to express emotions. Sometimes engaging in a creative activity, such as playing, and drawing can facilitate this process. Children feel relieved if they can express and communicate their disturbing feelings in a safe and supportive environment.

    Keep children close to their parents and family, if considered safe for the child, and avoid separating children and their caregivers as much as possible. If a child needs to be separated from his/her primary caregiver, ensure that appropriate alternative care is and that a social worker, or equivalent, will regularly follow up on the child. Further, ensure that during periods of separation, regular contact with parents and caregivers is maintained, such as twice-daily scheduled phone or video calls or other age-appropriate communication (e.g., social media depending on the age of the child).

    The Government has compiled some useful advice and guidance - please click here

    COVID19 how to support your children.pdf
    Coronavirus-home-challenge for kids ELSA.pdf
    keeping busy activities for kids self isolation.docx
     
  • Perinatal Mental Health and COVID-19

    Different resources and information related to pregnancy/mental health and COVID-19 pulled together by GMMH's Perinatal Champions Team:
    Perinatal mental health and covid19.pdf 

    Cow and Gate Baby Club has produced some guidance to help ease parents' concerns around COVID-19 and also provide product availability information and answers to frequently asked questions around protecting your baby from getting coronavirus, pregnancy and breatfeeding.
    www.cgbabyclub.co.uk/covid-19.html

    Blog: Support when mums need it most - Perinatal mental health support during COVID-19 and beyond
  • Helping Kids Cope With Covid-19 – Meet The Anti-Baddies!

    Stockport-based business psychologist Matt Smeed has come up with super way to help children understand and combat Covid-19 by inventing a team of online heroes called the Anti-Baddies

    After developing the toolkit for his own children, Matt went on to produce a unique and visually stunning online magazine. The colourful Anti-Baddies team includes: Limber Leopard, Brainy Bunny and Mindful Moggie. Each of the superheroes having a unique set of skills to help children build the mental and physical fitness they’ll need to cope with the challenges that all families are facing right now. 

    Since the launch of Anti-Baddies, people have also commented on how relevant the tips can be for adults as well. The toolkit includes a set of practical exercises that anyone can do to help build resilience and wellbeing in difficult times.

    The Anti-Baddies toolkit is completely free and can be accessed here: https://www.sisupsychology.co.uk/introducing-the-anti-baddies/

Finance

Citizens Advice are available via the national phone service to offer you support and advice on a variety of topics including:-

  • Paying your bills
  • Going to work or what happens if you've been told to stay at home 
  • Can't pay your rent or mortgage

Call the national phone line on Adviceline: 03444 111 444

Adviceline's available 9am to 5pm, Monday to Friday. For your local number visit:- https://www.citizensadvice.org.uk/about-us/contact-us/contact-us/contact-us/

www.citizensadvice.org.uk/benefits/help-if-on-a-low-income/if-youre-struggling-with-living-costs/


Government Business Support Helpline: 0300 456 3565 

HMRC Coronavirus Tax Helpline: 0800 015 9559 

School Closures Coronavirus Helpline: 0800 046 8687 
 

Self Employment & Universal Credit 
www.gov.uk/self-employment-and-universal-credit
Universal Credit: 0800 328 5644 

Employment & Support Allowance
www.gov.uk/employment-support-allowance

Emergency Funding
www.stepchange.org/debt-info/emergency-funding.aspx

 

Wellbeing Wednesday Webinar Series ​focussing on Financial Health 

​The ‘Wellbeing Wednesday’ webinar series will be at 12pm each week, covering the following topics:

  • Wednesday 13 May – Everything those aged 30+ need to know about pensions
  • Wednesday 20 May – Planning for ill health and death: Bereavement payments, estates, legacies, wills and power of attorney
  • Wednesday 27 May – Financial awareness for high earners (£100k+)
  • Wednesday 3 June – Making the most of salary sacrifice and staff benefits
  • Wednesday 10 June – How coaching techniques can help you with your finances

https://www.ardengemcsu.nhs.uk/showcase/news-events/news-events/wellbeing-wednesday-webinar-series-a-focus-on-financial-health/

Foodbanks

For a list of foodbanks by area, please visit our Support by Location pages:

Foodbanks in Bolton

Foodbanks in Manchester

Foodbanks in Salford

Foodbanks in Trafford

Mental Health Helplines

Whether you're concerned about yourself or a loved one, these helplines and support groups can offer expert advice.

Helpline Resources.pdf

Anxiety UK

Charity providing support if you have been diagnosed with an anxiety condition.
Phone: 03444 775 774 (Monday to Friday, 9.30am to 5.30pm)
Website: www.anxietyuk.org.uk

Bipolar UK

A charity helping people living with manic depression or bipolar disorder.
Website: www.bipolaruk.org.uk

CALM

CALM is the Campaign Against Living Miserably, for men aged 15 to 35.
Phone: 0800 58 58 58 (daily, 5pm to midnight)
Website: www.thecalmzone.net

LGBT Foundation

LGBT Foundation has temporarily shifted to a remote service.
Phone: 0345 3 30 30 30, Monday - Friday 10am - 6pm
Website: http://lgbt.foundation/coronavirus/remote-services

Men's Health Forum

24/7 stress support for men by text, chat and email.
Website: www.menshealthforum.org.uk

Mental Health Foundation

Provides information and support for anyone with mental health problems or learning disabilities.
Website: www.mentalhealth.org.uk

Mind

Promotes the views and needs of people with mental health problems.
Phone: 0300 123 3393 (Monday to Friday, 9am to 6pm)
Website: www.mind.org.uk

No Panic

Voluntary charity offering support for sufferers of panic attacks and obsessive compulsive disorder (OCD). Offers a course to help overcome your phobia or OCD.
Phone: 0844 967 4848 (daily, 10am to 10pm). Calls cost 5p per minute plus your phone provider's Access Charge
Website: www.nopanic.org.uk

OCD Action

Support for people with OCD. Includes information on treatment and online resources.
Phone: 0845 390 6232 (Monday to Friday, 9.30am to 5pm). Calls cost 5p per minute plus your phone provider's Access Charge
Website: www.ocdaction.org.uk

OCD UK

A charity run by people with OCD, for people with OCD. Includes facts, news and treatments.
Phone: 0333 212 7890 (Monday to Friday, 9am to 5pm)
Website: www.ocduk.org

PAPYRUS

Young suicide prevention society.
Phone: HOPELINEUK 0800 068 4141 (Monday to Friday, 10am to 10pm, and 2pm to 10pm on weekends and bank holidays)
Website: www.papyrus-uk.org

Rethink Mental Illness

Support and advice for people living with mental illness.
Phone: 0300 5000 927 (Monday to Friday, 9.30am to 4pm)
Website: www.rethink.org

Samaritans

Confidential support for people experiencing feelings of distress or despair.
Phone: 116 123 (free 24-hour helpline)
Website: www.samaritans.org.uk

SANE

Emotional support, information and guidance for people affected by mental illness, their families and carers. 
SANEline: 0300 304 7000 (daily, 4.30pm to 10.30pm)
Textcare: comfort and care via text message, sent when the person needs it most: www.sane.org.uk/textcare
Peer support forum: www.sane.org.uk/supportforum
Website: www.sane.org.uk/support

YoungMinds

Information on child and adolescent mental health. Services for parents and professionals.
Phone: Parents' helpline 0808 802 5544 (Monday to Friday, 9.30am to 4pm)
Website: www.youngminds.org.uk

Abuse (child, sexual, domestic violence)

NSPCC

Children's charity dedicated to ending child abuse and child cruelty.
Phone: 0800 1111 for Childline for children (24-hour helpline)
0808 800 5000 for adults concerned about a child (24-hour helpline)
Website: www.nspcc.org.uk

Refuge

Advice on dealing with domestic violence.
Phone: 0808 2000 247 (24-hour helpline)
Website: www.refuge.org.uk

Addiction (drugs, alcohol, gambling)

Alcoholics Anonymous

Phone: 0800 917 7650 (24-hour helpline)
Website: www.alcoholics-anonymous.org.uk

National Gambling Helpline

Phone: 0808 8020 133 (daily, 8am to midnight)
Website: www.begambleaware.org

Narcotics Anonymous

Phone: 0300 999 1212 (daily, 10am to midnight)
Website: www.ukna.org

Alzheimer's

Alzheimer's Society

Provides information on dementia, including factsheets and helplines.
Phone: 0300 222 1122 (Monday to Friday, 9am to 5pm and 10am to 4pm on weekends)
Website: www.alzheimers.org.uk

Bereavement

Cruse Bereavement Care

Phone: 0808 808 1677 (Monday to Friday, 9am to 5pm)
Website: www.cruse.org.uk

Crime victims

Rape Crisis

To find your local services phone: 0808 802 9999 (daily, 12pm to 2.30pm and 7pm to 9.30pm)
Website: www.rapecrisis.org.uk

Victim Support

Phone: 0808 168 9111 (24-hour helpline)
Website: www.victimsupport.org

Eating disorders

Beat

Phone: 0808 801 0677 (adults) or 0808 801 0711 (for under-18s)
Website: www.b-eat.co.uk

Learning disabilities

Mencap

Charity working with people with a learning disability, their families and carers.
Phone: 0808 808 1111 (Monday to Friday, 9am to 5pm)
Website: www.mencap.org.uk

Parenting

Family Lives

Advice on all aspects of parenting, including dealing with bullying.
Phone: 0808 800 2222 (Monday to Friday, 9am to 9pm and Saturday to Sunday, 10am to 3pm)
Website: www.familylives.org.uk

Relationships

Relate

The UK's largest provider of relationship support.
Website: www.relate.org.uk

Mental Health, Mindfulness and Meditation

Packs

Why Not Try Mindfulness Week 1.pdf
GMMH Recovery Pathways Service

The Little Book of Coping.pdf
Mind has put together the Little Book of Coping. This little book is designed to help with all those things and to support you in your role as a leader, colleague or friend

Websites

42nd Street

Feeling stressed or down? Aged 13-25?
You can now access 42nd Street one-to-one support online.

Calm
The Calm app has made a selection of sleep stories and meditations available on its website for free.

Every Mind Matters - NHS
Create your own mind plan

Headspace
To help support you through this time, Headspace are offering some free meditations you can listen to anytime.
These are part of a larger collection in the Headspace app called Weathering the storm. It includes meditations, sleep, and movement exercises.

Mind
Coronavirus and your wellbeing.
This includes information on staying at home or indoors, taking care of your mental health and wellbeing and a checklist for staying at home.

Samaritans
Practical ways to help yourself cope.
Information on what to do if you're feeling low or struggling to cope. Includes relaxation exercises.

The Blurt Foundation
The Coronavirus Helpful Hub includes resources on self care, anxiety and depression support and money advice.


Leaflets

Bipolar UK has produced this leaflet about staying well with bipolar during this difficult time.
Download here:  bipolar and coronavirus information leaflet 1 April 2020.pdf


Articles and Social Media

8 Ways to Find Happiness in Uncertain Times
Article on 8 ways to boost your mood

13 wellbeing podcasts to lift your spirits
Listen to a wellbeing podcast

How to talk to young people about coronavirus
Article from Girlguiding

Sunshine Therapies (Instagram) 
Offering a free live meditation session every morning at 7am


Videos

GM Moving
Join Eve Holt, Strategic Director of GM Moving, as she interviews people across the Greater Manchester ecosystem who have stories and tips to share on staying active, leading, learning and connecting during the COVID-19 crisis.

5 Ways to Wellbeing

The five ways to well-being is a way to reflect on our current situation and perhaps become aware of what’s helping or hindering our wellbeing. The five stages below will help you to work through this at your own pace, without any pressure.

Worksheet One

This information sheet will give you some ideas for things to do within each of the five ways to well-being: 

Worksheet Two

This weekly diary will help you to monitor your activity day by day or reflect back over your previous week in relation to the 5 ways to wellbeing.

Worksheet Three

This weekly planner will help you to set out some activities for the upcoming week that can help you do more of the 5 ways to wellbeing.

Worksheet Four

This simple scaling sheet allows you to reflect on how much activity you are doing in each of the 5 ways to wellbeing.

Worksheet Five

This change planning worksheet will enable you to plan more effectively for any changes to your activity that you have identified.

NHS Staff

* Where the below information references NHS Staff, this also includes anyone volunteering for the NHS * 

To access some of the below you will need an NHS email address.

Helplines

  • The NHS has launched a mental health helpline to support NHS staff as they help people deal with the coronavirus. NHS staff will be able to call or text a free number staffed by thousands of specially trained volunteers, to receive support and advice for the pressures they face every day during the global health emergency.

The volunteers will listen to NHS staff and give psychological support to those in need. Anyone who requires further help will be signposted to other services ranging from practical and financial assistance through to specialist bereavement and psychological support.

To contact the NHS helpline, phone 0300 131 7000, or text FRONTLINE to 85258. The phone line will be open between 7am and 11pm every day, while the text service will be 24/7.

  • NHS Bereavement Helpline: The NHS recognises the difficulties and challenges that losing a loved one can bring and have set up a bereavement helpline to offer support and advice to families, friends and carers.

To speak to a trained nurse, call 0800 2600 400. The helpline is open 8am to 8pm every day. More information: NHS Bereavement Helpline Information Sheet.pdf

Support for GMMH Staff

  • You can contact PAM Assist, GMMH's confidential Employee Assistance Programme, 24 hours a day 7 days a week to speak to someone confidentially. PAM Assist offers a wealth of information around your lifestyle, food, your mental and physical health and what's going on in your world. For access to this, please email internalHR@gmmh.nhs.uk
  • HR and OD are here to support you – we understand you may have queries about your employment, so do not hesitate to get in touch - contact 0161 358 1942 or internalHR@gmmh.nhs.uk. Supporting Agile working - We are encouraging flexible working where possible. If you feel you would benefit from this, speak to your line manager or HR.

Wellbeing Apps and videos

  • NHS staff have been given free access to Unmind. An app with a range of things to boost mental health and wellbeing, including Mindfulness, Movement and Yoga, Daily Boosts, Sleep Sounds etc. To register visit: https://nhs.unmind.com/signup and use NHS email address to gain free access.

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

Free access to Sleepio for all NHS staff is active now until 31 December.
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.

Free access to Daylight is active now until 31 December.

 

Feeling stressed about the coronavirus? SilverCloud can help you to maintain a healthy mind during this challenging time.

SilverCloud offers online programmes for adults (aged 16 years+) to help ease your levels of stress, sleep better or to build resilience.

You can choose to use any of the programmes. They are self-help, confidential and secure.

Instant access to self-help support:  https://GM.silvercloudhealth.com/signup

How do they work?

  • Read through content, use tools, videos and activities to help you to feel better
  • All information you enter is anonymous, confidential and secure
  • Access them anytime, on any device (your phone, computer or tablet)
  • Work at your own pace, programmes take around 6-8 weeks to complete
  • Each programme is built on proven methods such as cognitive behavioural therapy (CBT)and positive psychology.

 

Ramadan health and wellbeing

Priority shopping, deals and discounts

  • NHS workers have been inundated with kind offers of support from a wide range of companies – from discounted taxi rides, to dedicated supermarket shopping times, to free food and discounted products.

NHS England and NHS Improvement has been working to verify these offers and bring them into a single place, so that NHS staff can take advantage of them. This list includes offers across supermarkets, food and transport as well as how to access the offers, and any terms and conditions to be aware of.

Please note that this is not an exhaustive list  (check the link for up to date info)  and it will be updated regularly with any changes and new offers: www.england.nhs.uk/coronavirus/publication/list-of-nhs-staff-offers/

NHS Employers National priority shopping and discounts for NHS staff

Soreen, the British Malt Loaf maker, are giving thanks to the NHS, key workers and supporting charities by providing thousands of Soreen snacks to those in need across the UK.

The Manchester-based company have teamed up with Checkout Smart to offer NHS staff and key workers at the front lines of the coronavirus thousands of free products from its snacking range.

NHS staff, key workers or people on behalf of those workers can visit: www.checkoutsmart.com/soreen, enter their details and redeem Soreen products free of charge.

  • Mobile Phone Deals

02 

Minutes - all pay monthly customers now have unlimited minutes, automatically added to account from 1 April 2020, do not need to apply.  Current expiry date 30 April, but expect it to be extended.  Information on website

Data – email nhs@o2.com from your NHS email account with your name and mobile phone number and 10 GB of data will be added to your account for three months from when you apply; deadline for application is 22 May 2020.

EE

Register with EE at www.perks.ee.co.uk create an account to gain access to discounts, which includes 20% of your pay monthly plan or unlimited data until end of October, (this may be extended)

20% off your current plan as an existing customer, or can be applied to a new contract; access discount codes from www.perks.ee.co.uk

Data – phone 07953 966 250 (I selected option 2 then option 4), you will be asked for a work phone number and NHS email address, the customer advisor I spoke to advised they are allowing customers to email a copy of their NHS id badge to qualify for the offer.

Vodafone

All plans have unlimited minutes and texts

Offer for unlimited data – accessed via the Vodafone app, very me rewards, need to register working for the NHS and provide your NHS email address.

Sky

Not able to speak to an advisor

Virgin

Data – all customers will have 10 GB of data automatically added to their account

Tesco

Additional 5000 minutes, 5000 texts and 500GB data available until 1 June 2020 for certain frontline workers.

BT

Unlimited data - Contact BT on 0800 800 150, state volunteer for GMMH, and applying for unlimited data and provide them with your GMMH email address.  BT will send an email to the GMMH account, you need to reply to it to verify the details.  BT will apply the unlimited data to your account.  Currently there is no expiry date on this offer.

  • Free Bike Hire for NHS Staff based in Manchester
    Working with TfGM & Manchester Bike Hire, to provide bikes for key workers.
    This scheme is available to all Manchester staff, but primarily designed for people that can’t get to work through other means.

There are a range of bikes available on loan, and they come with helmets, lights and bike locks. Please follow this link manchesterbikehire.co.uk/bikehire/index.html​ to book a bike.

  • Rick Astley has announced a free concert for all NHS frontline staff, Primary Care workers and all blue light staff performing a career-spanning set on Wednesday 28 October 2020 at Manchester Arena. Tickets available from Thursday 2 April at 7pm www.ticketmaster.co.uk/event/1F00587FB4AA0C41

 

  • Free will writing worth £200: Accord Legal Services wants to ‘give something back’ to key workers so are offering free will writing service across the country.

People working in NHS organisations across the country have taken them up on the offer, including those from Norfolk and Norwich University Foundation Trust and East of England Ambulance Service.

A spokesperson for Accord said: “This pandemic has proved that none of us know what is around the corner. Making a Will may not be at the top of everybody’s list of priorities right now, but it is nonetheless vitally important. We want to make it easier than ever before for our key workers to cross this task off their to-do list.”

For more information call 0843 5065115 or email info@accordwills.co.uk

Please note, GMMH does not endorse any particular company or product.

Orcha - Your Health Finder App

We’ve reviewed thousands of apps, so you can find the best.

Visit: https://gmmh.orcha.co.uk/

Working From Home / Staying At Home

Tips for Working From Home

  • It's not always as easy and straight forwards as it sounds, especially if you are a social creature and you now may have children and others around you too.
  • Try to create a dedicated space for yourself to work from home. 
  • Keep structure in your day – get up, washed and dressed as normal and go out for a walk or start your day.
     
  • Make sure you take regular breaks, and away from your working area.
     
  • Try some 'desk yoga' to ensure you are moving and stretching a little.


Websites

Mental Health Foundation

Looking after your mental health while working during the coronavirus outbreak.

Every Mind Matters - NHS 
Tips for staying at home

Articles

17 ways to practise self care when working from home
Article on adjusting to working from home
 

Video apps to stay connected

Stay connected during social distancing with video apps. We have complied a list below of free to use apps that are available on IOS, Android, Windows and Mac systems.

For Big Groups


Meet - 
https://meet.jit.si/
Skype - www.skype.com/en/get-skype/
Zoom - https://zoom.us/

For Friends and Family

Facebook Messenger - www.messenger.com/
Google Hangouts - https://duo.google.com/about/
Houseparty - https://houseparty.com/
WhatsApp Messenger - www.whatsapp.com/download/


Also, you can video chat within Instagram in your direct messages.

 

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