Question 1

Coping with stress

Accepted Answer

Stress can occur from many factors, but high levels of stress can start to have physical impacts. Within the workforce, we also know that job stress can have a causal effect on physical health (Cooper et al., 1994). It can narrow your ability to think clearly, function effectively and enjoying daily life. It can also change how you feel emotionally.

| Here are eight (8.) stress management tips to try out from helpguide.org:

|| Coping with Stress: advice to hospital staff ${youtube}Coping with Stress associated with COVID-19: advice to hospital staff

| Also click here for a calming playlist of songs to listen to, curated by NPR radio show.

Here are some tips from the CDC regarding key workers and how to build resilience. We recognise it's been difficult to carry on as 'normal', when normal has changed.

Stress tips

|| Here are also some audio guides on Soundcloud for free, set up by the NHS Scotland. NHS Scot Stress Podcast

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Question 2

Generalised anxiety disorder (GAD)

Accepted Answer

|| Generalised anxiety disorder (GAD) is the feeling of being anxious about almost everything and anything. Often, people affected by GAD will feel overly worried about a wide range of things relating to a variety of topics including health, money, work, school and relationships and sometimes may not even be able to identify a reason that they feel anxious.

${youtube}What is GAD?

GAD can cause a change in your behaviour and the way you think and feel about things, resulting in symptoms such as:

restlessness
a sense of dread
feeling constantly "on edge"
difficulty concentrating
irritability

Your symptoms may cause you to withdraw from social contact to avoid feelings of worry and dread. You may also find going to work difficult and stressful, and may take time off sick. These actions can make you worry even more about yourself and reduce your self-esteem.

You may also experience a range of physical symptoms including:

dizziness
tiredness
a noticeably strong, fast or irregular heartbeat (palpitations)
muscle aches and tension
trembling or shaking
dry mouth
excessive sweating
shortness of breath
stomach ache
feeling sick
headache
pins and needles
insomnia

CBT can help you understand and change your thought processes and/or behaviours to help reduce the uncomfortable symptoms and help you manage worry more effectively.

Question 3

Needle phobia

Accepted Answer

Overcoming your fear of needles

Many people have this fear, but it can be overcome with simple exercises and practice. Especially with the importance of the Covid-19 vaccine, it is something that can be worked on.

| Watch this short video in which Glory, an Assistant Psychologist at Keeping Well, explains needle phobia and treatment. For some people, it is linked to fainting, or feeling faint. When their fear is triggered (for example, by seeing blood or thinking about an injection), their heart rate and blood pressure increase (as with other kinds of fears), but then rapidly drop. It is this fall in blood pressure that can cause fainting. Many people do not confront their fear because they are worried they may embarrass or hurt themselves through fainting.

Other people do not feel faint or actually faint, but do feel panicky when their fear is triggered.

What can I do to overcome my fears?

First of all, do tell the person who is co-ordinating your care, or the person who is giving you your injection or blood test, about your worries. They may be able to answer any specific questions you have. They may also be able to help you cope with the procedure, for example, by chatting to distract you.

Also, think about whether there been has anything which has helped you to cope with needles in the past. Can you use something like this to help you again?

If your fear is linked to fainting (or feeling very faint), the next step is to teach you

Question 4

Free Webinars

Accepted Answer

These are webinars hosted by your local BLMK services to help you gain skills and learn something new. They remain anonymous and are led by one of the team from the Bedfordshire, Milton Keynes and Luton areas.

Topics talked about include Men's mental health, dealing with Covid-19 stress and ways to stay active during lockdown. For the moment all webinars are online but are easily accesible from these three websites:

Feel free to attend whichever suits your experiences the most.

Bedfordshire

Luton

Milton Keynes

| We had our first webinar! Click here to watch the replay.

| Here are some bitesize-d webinars available online, already recorded: https://www.penninecare.nhs.uk/mcrhub-webinars

Question 5

Mindfulness

Accepted Answer

${color}[#3f9c89](What is Mindfulness?)

Mindfulness is defined, as "paying attention in a particular way – on purpose, in the present moment and without judgement" (Jon Kabat-Zinn).

On purpose: Intentionally directing awareness from the ‘auto pilot’ view to focus attention on something specific. For example, movements and surroundings.

Present moment: Our minds usually wander with thoughts from the past and the future. With mindfulness, you can focus your attention on the ‘here and now; For example, current activities, thoughts and movement.

Mindfulness can be a way of slowing down, and research has found that practising mindfulness for 30 minutes effective was significantly associated with positive outcomes (Parsons et al., 2017).

Mindfulness is **not: **

A religion: Although the origins of mindfulness originate from Hinduism and Buddhism. You do not have to belong to these religions or any religions to practice mindfulness.
Only about meditating cross-legged on the floor. You can practice mindfulness anywhere at any time.
A long practice. You can be mindful for a duration of time that suits you. Incorporating 5 – 10 minutes a day can help with being mindful.

${color}[#3f9c89](Why mindfulness helps wellbeing?)

Mindfulness increases your self-awareness, your ability to control your attention, understanding your emotions and thoughts. For example, mindfulness encourages you to see your thoughts as thoughts and not facts.

Becoming more aw

Question 6

Emotional resilience

Accepted Answer

Resilience is the ability to adapt well in the face of adversity. Research suggests that resilience is a dynamic process that may be context and time-specific. Having resilience helps you to recover more quickly from stressful situations. Resilience is not a trait. Therefore, there are practices that one can employ to cultivate resilience. Below are some suggestions, which may help to increase your resilience.

Self-awareness – Noticing how you are feeling and recognising when pressure is causing a problem.

Coping strategies – Having strategies in mind which can be put in place when you encounter a stressful situation.

Positive outlook – Employing realistic optimism, which means appraising situations as they are and then making the best of them. For instance, engaging with life positively and constructively, taking personal responsibility and looking for solutions to problems.

Making connections – Our brains need social support to function optimally. Social connection releases oxytocin which calms your mind. Also, social interactions can contribute to the reduction of stress and help you to perceive a challenging situation as more manageable.

Making time for activities you enjoy – By incorporating this into your daily activities will create opportunities for you to emotionally recharge.

Having a sense of purpose and direction –When dealing with challenging situations, it may help to refer back to a calling, a purpose or a passion - as this coul

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