REST AND BREAKS
Try and take a break during the day such as getting outside for five minutes of sunshine or sitting down to eat your lunch (not at your desk). Have some down-time before trying to sleep. Make sure when you have time-off that it’s really that and work doesn’t creep in (perhaps put your phone on silent or off!). Your body needs time to recover -make time to allow it to do so.
EXERCISE AND GETTING OUTSIDE
Being physically active helps to reduce muscle tension and anxiety. So do anything that does this –could be a walk, run or bike ride –anything that you want to do while staying in your bubble. Think about what you could do outside –we know that connecting with nature is good for us.
TRY A RELAXATION TECHNIQUE
There is a lot of evidence to suggest that health professionals benefit greatly from cultivating a relaxation technique. This could be 10 minutes of meditation, some yoga, or baking. Find out what works for you as a way of unwinding.
TAKE A BREAK FROM NEWS AND SOCIAL MEDIA
Limit the amount of news you watch. While it’s tempting to keep the news on it can often be overwhelming to consume too much negative news. Turn it off when you can and limit how much time you spend on social media
DON’T USE SUBSTANCES TO MANAGE HOW YOU’RE FEELING
Don’t use alcohol or recreational drugs as a way of getting quick relaxation. Avoid drinking too much coffee as a way of boosting your energy –we know that too much coffee increases anxiety and disturbs sleep. Remember that eating regularly and healthily really helps with mood and anxiety. As tempting as it may be to reach for treats | takeaways, try to focus on healthier options.
REACH OUT IF YOU NEED IT
Need to talk? Free call or text1737 to talk to a trained counsellor, any time. It’s free and confidential. If you choose to text, a trained counsellor will have a text conversation with you, or if you want to talk to someone over the phone call 1737 directly.
Consult your GP. Your doctor is there to help you with your mental health as well as your physical health. They know you and can provide advice on what may be helpful for you.
Make use of the Employee Assistance Programme. They are there to give counselling support during this time.