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Top Tips for lockdown health and well being
Engaging Kent • 16 November 2020
Many more people are suffering from anxiety, low mood or just feel ‘plain fed up’ because of the pandemic and the lockdown restrictions. This can often make us feel tired and can affect our enthusiasm for doing almost anything.
So what can we do about it? …...here are some top tips to help
Try to follow a routine and get some exercise
• Try to get up and go to bed at the same time every day and aim for about 8 hours sleep a night
• Are you working from home? Make sure you schedule in tea breaks and lunch breaks, and remember to get up and walk around your house/flat ...try not to sit in one place all day long
• Make time for exercise such as going for a walk, doing the garden, lifting weights, or an online dance or fitness session
Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being and regain a sense of control during lockdown.
Make sure you eat
Try to prepare nutritious meals if you can. Eating well is good for both your physical and mental health. Meals don’t have to be complicated. Simple meals can be fab such as baked beans on toast followed by fruit. Similarly, pasta with a bit of chicken, vegetables and pesto is also a good meal. If you can:
• Eat five portions of fruit and vegetables a day to make sure you get a range of vitamins and minerals. Fresh, frozen, dried, and tinned options all count.
• Have regular meals and stick to healthy snack options such as fruit, or a small handful of unsalted nuts and seeds and try to avoid eating things such as several packets crisps each day.
• Consider taking a daily supplement of vitamin D (10 micrograms), especially during the winter. Alternately, a multi vitamin pill and cod liver oil are also good sources of vitamin D. This is particularly important if you are not exposed to much sunlight, are over 65 or have dark skin. Vitamin D is important for absorption of calcium, helping to form and maintain strong bones. In addition, scientists now think Vitamin D is important for the functioning of our immune system which helps us fight infections.
A great resource is the NHS Eatwell Guide here
Keep hydrated
Drinking enough fluids helps your body function properly. The NHS Eatwell Guide recommends you have six to eight glasses of fluid a day and drink a bit more if you’re exercising. Fluid can be water, fruit juice, tea, coffee etc but not alcoholic drinks!
Avoid the couch and binging
It can be easy to form unhealthy habits especially if we are feeling a bit down. These might feel like they are helping but often make you feel worse in the long term.
• Try cutting down on how much caffeine you drink. Whilst coffee and tea are obvious drinks which have caffeine so too do Coke and Diet Coke. Having too much caffeine, or having it later in the day, can affect how well you sleep. It may also cause you to feel irritable and add to any feelings of anxiety.
• Don’t turn to alcohol, smoking or other recreational drugs as coping strategies for stress. They will only make things worse.
• Avoid binge eating or drinking – these can often lead to weight gain and make us feel worse in the long term
Take time to look outside
If you can go outside, then try going for a walk or run in a green space. If you can’t leave your house, just looking out of your window can help. Take a few minutes to notice nature such as plants, trees, animals and clouds
Just imagining the outdoors can have a positive effect. People exhibit a better mood and behaviour simply from viewing images of nature.
Take time to switch off from online news and social media
It is important to stay informed but try not to constantly read or listen to the news. Often the news is repeated throughout the day and often bad news predominates – switch it off if you find it makes you feel anxious, angry or stressed.
It may also be helpful to limit helpful to limit the time on social media.
Breathing is also a great way to relieve stress - taking some slow deep breaths can help reduce anxiety levels and help you reset. Another good technique is to breath in slowly through your nose then breath out through your mouth.
Maintain relationships
Many of us have been apart from some of our friends and family for a long time now.
Try to keep in regular contact using phone, text or video calls if you can. Writing letters or sending cards might be a nice change if you’re feeling tired of video calls or texts.
Try to enjoy spending more time with those you live with if you can.
If you know people who live alone, the elderly or those who are vulnerable try to keep in touch with them as best you can.
Help Children
Changing rules and routines can be confusing for children. Try to be a positive role model to help them learn how to manage in uncertain times.
• Play regularly, get them exercising, bake, draw and paint, play instruments and sing.
• If you can, try helping them with their schoolwork
• Try getting children to write down things that have made them feel proud or happy recently.
• Make time to ask your children how they’re feeling. It is important for children to know that they can come to you if they are feeling anxious, fed up or scared.
Seek support
For many people, the idea of going into a lockdown may feel overwhelming. You might feel sad, anxious, stressed, angry or tired
If you’re struggling, make sure you talk to someone about how you’re feeling. This could be a partner, friend, your GP, your employer or a mental health organisation.
Support in Kent
Information is available at www.kent.gov.uk/wellbeing
for people experiencing a range of mental health and wellbeing issues.
There is also a specific web page to help families with children or young people who might be experiencing difficulties at www.kent.gov.uk/wellbeingfamilies
Both web pages offer advice and signposting to other sites which can help in range of situations.
As part of the Release the Pressure campaign, a text service is also available to people who are struggling to cope and need immediate help. By texting the word “Kent” or “Medway” to 85258,
you will start a conversation with one of the many trained and experienced volunteers who can give help at any time, wherever you are.
Finally. …...Be kind and remember…...It’s natural to feel a whole range of emotions during times of uncertainty such as with the Covid 19 pandemic and lockdown. Some days will be better than others. This is a time to be kind to yourself and to those around you. Be patient with yourself and others
International focus on young people's health On the 10-12th July at the University of Reading, delegates, including academics, policy makers, youth workers, dignitaries and members of the Commonwealth Secretariat were invited from across the Commonwealth to discuss the power of youth work. Over the course of three days there were presentations and breakout rooms where global youth work was discussed and learning was shared. Local voices Munya Badze, Kent and Medway System Youth Volunteering Project Manager, and Tamsyn Phillips, Lived Experience Lead for Young Adults for the Kent and Medway’s Children and Young People’s ICB were invited to present, and presented on building partnerships using the youth voice to support health outcomes for young people; an approach from Kent and Medway. Impact People fed back that they felt inspired and would definitely consider using lived experience in their work going forward, which is a positive step in the right direction in incorporating youth voice directly into youth work. Global networks were made and Munya and Tamsyn are looking forward to connecting further with fellow delegates.
Neurodiversity is highly misunderstood and is commonly understood as another term for autism. We have produced a resource for those wanting to understand or seek support for Neurodiversity. To introduce this we wanted to address some of the common myths and misunderstandings about autism. Autism is not an illness Being autistic does not mean you have an illness or disease. It means your brain works in a different way from other people. It's something you're born with, or first appears when you're very young. If you're autistic, you're autistic your whole life. Autism is not a medical condition with treatments or a 'cure'. But some people need support to help them with certain things. People with autism may act in a different way to other people. Autistic people may: find it hard to communicate and interact with other people find it hard to understand how other people think or feel find things like bright lights or loud noises overwhelming, stressful or uncomfortable get anxious or upset about unfamiliar situations and social events Take longer to understand information Do, or think, the same things over and over If you think you, or your child, may be autistic, you can get more advice about the signs of autism here. Being autistic does not have to stop you having a good life. Like everyone, autistic people have things they're good at as well as things they struggle with. Being autistic does not mean you can never make friends, have relationships or get a job. But you might need extra help with these things. We want to hear your story Have you or loved one experiences of neurodiversity and/or autism? We want to hear your story We’ve been working for several years now to try and improve the services that support people who have neurodiversity and/or autism, and their families. We can only do that if you tell us your story. We can use your story to make change happen. Get in touch here Where to get support: Find out where to get support here Download Neurodiversity resources here:
On the 25th of May, Kent and Medway Children and Young People’s ICB held a conference to start a conversation around young people’s mental health and wellbeing, which was co-organised by EK360’s Lived Experience Lead for Young Adults. The event was held at Repton Connect Community Centre in Ashford, and had a turn out of over 100 people, including stakeholders, young people, and volunteers from a local secondary school. The all-day event had speakers from TONIC, NHS England, Involve and more. In attendance were also members of LGBTQ+ support group Prysm and young counsellor Ruby Porter from the Faversham Counselling Service. However, the most striking speakers were the young people that had volunteered to share their experiences. Ryan, a service user at Involve, spoke to us about his experience of struggling with mental health issues, and explained how Involve had made a big difference in his life. Shivali shared with us her experience of having mental health issues through university, and how she struggled to find resources that helped – she now advocates for better resources and runs a student union group that supports others that are struggling with their mental health. Another notable presentation was held by two students from the Hundred of Hoo Academy. Tegan and Isabelle presented their experiences of being young people with mental health issues, and explained how they felt there was not enough support for young people dealing with these issues. They went above and beyond in their presentation, even demonstrating a survey that they had created, asking their fellow students whether they were satisfied with the support they had received from young people’s mental health services. The overwhelming response from the entire day was NO. At the end of the event, we were asked to fill out feedback forms and write down what we think ‘It would be better if...’ for the young adults mental health services. This will all be collated and anything actionable will then be used to inform what people want from future events. We will be continuing the conversation going forward.
Attendees, including the Leaders of both Medway & Kent County Council, applauded alongside senior representatives from every NHS organisation in Kent & Medway. Community and voluntary groups, as well as the individuals who had done the work, joined in the celebrations at Revelations in Ashford. 32 people and organisations were winners at the prestigious Healthwatch Recognition Awards amongst them were two awardees known to our Mental health Voice Network: East Kent Mind and a Team working around Lived Experience supported by the ICB/KMPT and EK360. We have put together profiles of these projects. They are built into a resource on Mental Health support covering: Guidance around Mental Health Crisis x2 Healthwatch heroes: Mental Health Links to further information
Improving Access to Psychological Therapies (IAPT) , recently renamed as NHS Talking Therapies, wants to bring the voice of people who use the services to the heart of service development. Your feedback will be used to help shape and develop NHS Talking Therapies services and how they link into wider community mental health services. You need to read about this invitation to influence your service and share your thoughts if you are: Currently receiving therapy through NHS Talking Therapies Have been referred to NHS Talking Therapies and am currently on a waiting list Have been referred to NHS Talking Therapies in the past but was unable to use the service Previously received therapy through NHS Talking Therapies A survey has been co-produced by people who have used NHS Talking Therapies (Formerly IAPT) and the Mental Health Lived Experience Team hosted by EK360. EK360 is a community interest company based in Kent who work with health and social care organisations across Kent and Medway. To complete the survey and share your views click here. The current closing date for this survey is Friday 31st March. Your feedback will help us to shape the future of NHS Talking Therapies (formerly known as IAPT) across Kent & Medway. Recommendations will go to local NHS Talking Therapies providers about how the service can support its patients more effectively. The Mental Health Lived Experience Team are currently working with local commissioners to gather feedback about using the NHS Talking Therapies (formerly known as IAPT) service in Kent and Medway. All your feedback will be confidential and anonymised and will be used to inform the development of NHS Talking Therapies as well as the pathway between NHS Talking Therapies and Community Mental Health services as part of the Community Mental Health Framework Transformation. If you have any questions about the survey or would rather arrange a one to one chat with a member of the Lived Experience Team to discuss your experiences, please email livedexperience@ek360.co.uk and someone will be in touch with you in a few days.
This February and March, face to face and online opportunities are available to share your experiences and influence services for those in crisis around their mental health. Someone from NHS Kent and Medway will be available to listen on the following dates: In-person: Margate Media Centre Tuesday 28th February, 1pm Online: via Zoom Tuesday 7th March, 1pm Future meetings are hoped for in Ashford and Dover/Deal. The shape of Crisis care is extremely important to the Mental Health Community. SpeakUpCIC are hosting these two forums to allow you to share directly with NHS Kent and Medway NHS Kent and Medway is bringing people’s experiences together to help shape changes in Crisis care services and improve how Section 136 is included by the NHS as a form of response to mental health crisis. To be heard, please email aram@speakupcic.co.uk or maggie@speakupcic.co.uk or call 01843 448384 . State your preference for face to face or the online forum. You will be contacted prior to the forum to confirm details. If you are uncertain as to whether you have accessed Crisis Services or Care and want to learn more about Section 136, please click here
Find below a link to a resource put together for if you and loved ones are finding this season to be a time when you are seeking assistance. The booklet, produced by MEGAN CIC, includes local services available across the coming months.
If you live in Tonbridge There’s now a temporary Covid clinic in the Sovereign Way North Car Park. If you’re eligible for the autumn booster, they are open on Tuesday afternoon (2-6pm), Thursday afternoon (2-6pm) & Saturday mornings (9am – 2pm). You can just walk in, or book here If you live in Dover & Deal There are four temporary clinics, and they are all welcoming walk in appointments. You can find them at: Sundays at St James Retail Park in Dover from 10am to 4pm. Mondays at the Dover Health Centre from 10am to 4pm Tuesday at Deal Hospital 10am to 4pm. Wednesday at Buckland Hospital from 10am to 4pm If you are housebound GPs, pharmacists and community organisations are busy visiting people who are housebound to offer the autumn booster. It does take time to get round to everyone, so the NHS is asking people to be patient. They’re aiming to reach everyone who is eligible by early December. There is no need to chase your GP just yet.
The service launched on June 17th and allows d/Deaf people to access the emergency services with the help of a remote BSL interpreter. It has been judged to be revolutionary in the rights of d/Deaf people. How to use it There are two ways to use it. The first way is to access it via the app. The app is simply called 999 BSL and is available on IOS and Android systems. So after pre-downloading the App, in the event of having to use it simply open the app and press the red button which says ‘Call 999 BSL Now’ and then connect to a fully qualified interpreter. The second way to use the service is via the website https://999bsl.co.uk. Once accessing the website it is the same basic idea as via the app. Click the red button saying ‘Call 999 BSL Now’ and connect to a fully qualified interpreter. When to use it It is designed to be used when the services of an ambulance, police, fire or coastguard are needed because someone is seriously injured, a life or lives are at risk, a person themselves is in danger or at risk of immediate harm or a serious criminal offence is occurring or has just occurred. If it is less urgent please use Police 101 or NHS 11 (Using Sign Video). Other Important information: The service is available at all times with no downtime. The service allows call backs to be used. For that, the app or website must not be closed during the waiting period after the initial call has been made. If the app or website is closed, the call back cannot take place. You’ll need Wifi or 5G/4G/3G/2G data to make it work. Due to legal reasons all calls are recorded. If something goes wrong with the system, then text relay can still be used. All calls are free and do not affect your date usage. If you have been charged then please contact your mobile provider as it is illegal to charge for the data use relating to this service. The location of every call is tracked to protect the users of the service. For more info, visit https://999bsl.co.uk
The Council is considering raising our Council Tax by 3%. Although they have a budget of £1.8 billion for the year ahead, it's not enough to fund everything. The Council want to hear your thoughts about its proposals and help them decide how to spend their funds. Get more information and share your thoughts here
Winners of the Kent and Medway Mental Health and Wellbeing Award 2021 and the Healthwatch Recognition Awards 2022.