Well Being

Every Mind Matters has great tips on looking after your mental wellbeing during the lockdown and tips for working from home.

www.nhs.uk/oneyou/every-mind-matters

Visit www.stopbreathethink.com for ideas on how to encourage quiet times for relaxation.

The NSPCC have useful advice and links for talking about the current situation

Coronavirus

Useful tips and guidance for discussion about mental health at home from NSPCC

Mental health

Follow this link for useful videos and advice to help you and the family practice mindfulness:

Calm Zone

Wellbeing Guide

Mind.org.uk


Please get in touch with Mr Wills and the Pastoral team if you want to talk email dsl@leaforestacademy.org or call 0121 6753985

We've added these resources to support mental health and wellbeing over the summer holiday. Click on the file to download a copy to your device.

Please remember that we can still be reached over the summer holidays via contactus@leaforestacademy.org and dsl@leaforestacademy.org if you need to chat or would like advice about wellbeing at home.

hope-clouds.pdf
doors-of-opportunity.pdf
wellbeing-bingo.pdf

A range of new, easily accessible mental health support is now available in Birmingham and Solihull, based around four groups:

0-18 year olds in Birmingham

0-19 year olds in Solihull

Over 18s in Birmingham and Solihull

Key workers.

These services are provided by a range of local organisations, and offer emotional help, guidance and reassurance to people in Birmingham and Solihull who may be finding the current Coronavirus situation overwhelming. The flyer contains more details

The flyer attached here includes information about the mental health services available.

https://www.birminghamandsolihullccg.nhs.uk/your-health/mental-health-support-offer

Birmingham City Council has produced a Covid-19 well being guide for all residents which can be found here.

It's normal to feel a bit worried, scared or helpless about the current situation. Remember: it's OK to share your concerns with others you trust and doing so may help them too.

If you cannot speak to someone you know or if doing so has not helped, there are plenty of helplines you can try instead. Below is a link to a range of helplines that offer support:

https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/

Remember: If you do need support or even just a quick chat please make contact through Class Dojo or via the main office on: 0121 675 3985 to request a call back.

Children are experiencing lots of anxiety and worry at the moment. below are links to some useful website and information on how to support your children if they are struggling with anxiety.

Kids Health Charity

https://kidshealth.org/en/parents/anxiety-disorders.html

Child Mind Institute

https://childmind.org/article/how-anxiety-leads-to-disruptive-behavior/

The Mental Health Foundation

https://www.mentalhealth.org.uk/sites/default/files/anxious_child.pdf

Anxiety and Depression Associate of America

https://adaa.org/living-with-anxiety/children/tips-parents-and-caregivers

There is also a really useful Facebook page called Accepting Behaviours by Aaron Yorke, he does weekly Podcasts, the next is today at 6pm. He will try to answer any questions and is very inspirational.


Stem4 are a mental health support charity primarily focused towards teenagers. As many of our larger families have teenage children we thought that this may be a useful site. There are lots of practical advice tips and Apps that offer support.

https://stem4.org.uk/anxiety/?gclid=EAIaIQobChMI_-GW29ac6QIVcWHmCh2eeAD7EAAYBCAAEgJx_PD_BwE


The NSPCC

The NSPCC are still here for children, and still here to support you. If you’re worried about a child, or need advice and support, talk to the helpline.

Whether you want support and advice for adapting to family life in lockdown, or you’re worried about a child, the NSPCC are here to help.

The coronavirus has brought so many changes to our lives. But some things never change – we’re still here for children and still here to support you.

Concerns about another child

Home isn’t a safe place for every child. If you’re worried, talk to the NSPCC. The helpline is free, and you don’t have to say who you are.

With schools closed and children spending more time at home, you might have spotted something that’s worrying you. Talk to the NSPCC – they can help. It’s free and you don’t

have to say who you are.

If you’re worried about a child, contact the NSPCC. They’re still here for children and still here for you. The helpline is open 7 days a week.

Advice and support for my child

Whether you’re juggling childcare with working from home, or your children are feeling anxious about the coronavirus, the NSPCC have got tips and advice for you.

Visit the NSPCC coronavirus hub for information and advice to support you and your children.

Active at home #StayInWorkOut

Official government guidance is to stay at home, and to only go outside for one form of exercise a day. If you exercise outside this can only be with people who you live with. You must leave at least a 2m social distancing gap between you and other people.

There are lots of home workout options available online for children, adults and older adults.

Sport England #StayInWorkOut have created a brilliant new campaign with lots of options and guidance to help keep you active at home.

The NHS have also pulled together lots of home workout option, there is so much choice available.

Have a go at building in aerobic and strengthening activities, you’ll be surprised how many things you have at home that can help you! Now is a fantastic opportunity to fill you time with lots of new and different activities.

Local Birmingham partners are also streaming live sessions and offering advice and guidance.

The Active Wellbeing Society are streaming live fitness sessions, West Midlands transport have advice on social distancing whilst getting active and Sport Birmingham on support for sport clubs as well as lots more suggestions to help you be active at home.

If you’ve found something you enjoy please share on twitter @healthybrum and inspire others, don’t forget to include #StayInWorkOut too.


Coping with anxiety during COVID - adults

Throughout COVID we are all to spending more time at home, as such we are all experiencing new or different feelings. Anxiety is the feeling we get when we feel worried, tense or afraid. It can happen in lots of situations, for example when we are about to learn things that are usually unpleasant to hear, or even worrying about something that might happen in the future. Being anxious is a natural emotion that anyone can experience especially when we are just that ‘little bit down’. It’s a natural human response when we think we are under threat from whatever source. Anxiety happens through our thoughts, feelings and physical sensations and can appear any time without warning. Anxiety can also cause us to focus our attention more on what is happening around us and can give us a rush of adrenaline that makes our reaction extreme. This is often referred to as ‘fight or flight’.

Anxiety can affect your daily life by giving you a sense of not being in control of your life. The good news is there are plenty of things you can try to help cope with anxiety. But remember, always seek further advice or help if you feel that you are not coping well.

To understand your anxiety:

  • Try and keep a diary of what you are doing and how you feel at different times. This can help identify what's affecting you and what you need to act on.

  • Don’t hide it if you are feeling anxious. Instead, if your worry feels like it’s getting on top of your life and is taking over your day, set yourself some time to make a list of anything that is making you anxious. Go through them each day, this is a good way to then focus on other things you want to be getting on with.

  • Don’t get into a pattern of focusing on negative thoughts, feelings and behaviour as they can lead to unhelpful actions. Instead, recognise them for what they are, challenge them and replace with more positive thinking and behaviour.

  • Some people find relaxation by practicing Yoga, mindfulness or breathing exercises helpful. They reduce tension and focus our awareness on the present moment. Think of a time when you were in a good place, the colours of the rainbow and your own favourite colour, what you enjoy doing most (such as gardening, cooking your favourite dish). Think happy thoughts.

  • Don’t avoid unpleasant situations as they will still be hanging around and will not help you to break the cycle. Instead, face them and then move on.

A dozen things to remember and keep on your radar:

  1. Do some practical things, other than chores, that keeps you occupied

  2. Stay connected with family, friends, and neighbours, whether it’s by phone, WhatsApp, or across the garden fence, making sure you are following guidelines on social distancing

  3. Talk about your worries – always remember it’s good to talk!

  4. Look after your body by exercising – you can find exercises on our Active at home page - it’s just as important as your mind

  5. Do not let difficult feelings get you down, stamp on it and stay focused on the positive

  6. Stop watching the news constantly – instead read a book, watch a film, or a cookery programme

  7. Take up a hobby such as craft work, learn to knit (you could be making a woolly-pully ready for next winter!)

  8. Keep doing the things you enjoy that you can safely do at home

  9. Take time out to relax – sun on your face, eyes closed and listen to the birds or observe the trees coming into buds

  10. Plan your day and get yourself into a good routine – change this occasionally if you think something else will work better for you

  11. Keep your mind active – draw or write, learn some new words that you can drop into your conversations or phrases in a foreign language – challenge yourself

  12. Make sure you get a good night’s sleep



Coping with anxiety during COVID - children

Anxiety can also affect children. During this difficult time parents may be worried that the lockdown has left their children feeling anxious or stressed. There are some great online tools to support you and your children during this time. Kooth is a safe, anonymous service for 11 to 25 year olds to support young people’s emotional and mental health with worry caused with exams being cancelled and the impact of COVID-19 on their loved ones. Young Minds has some really helpful information on talking to your children about coronavirus and reassuring them. There are also blogs written by young people on how to look after your mental health whilst self-isolating or social distancing. For younger children, Nosy Crow have also published a fun free digital book on Coronavirus aimed at primary school children to help parents explain COVID-19.

We recognise that it might be challenging to encourage your older children to stay at home, Healthy minds have some really helpful advice to support you. If you feel your child may need further support for their mental health Young Minds can signpost you to who to contact.


Sleeping well during COVID-19

The COVID-19 pandemic has brought unprecedented changes into our routines and it’s understandable that you might be struggling to get a good night’s sleep. As we adjust to the stay at home guidance and try to stay healthy, focusing on sleeping well can offer a range of good health and well-being benefits.

Make sleep a priority as healthy sleep will help with productivity, maintain concentration, and keep our energy levels going throughout the day. Here are a few tips for you to try to help improve your sleep:

Get a good routine in place

Going to sleep at the same time and avoid lying in will help to set your body clock.

Make the room as restful as possible

Try tidying up any clutter, lighting some candles and blocking out outside light.

Try something that will help you switch off before bed

Reading a book, listening to soft music or taking a relaxing bath may help.

Avoid caffeine and sugar before bed

Choosing a warm milky drink or herbal teas could help.

Sleep in a dark room

It might help to draw the curtains or wear an eye mask.

Try not to check your phone or clock-watch

It will also help to limit screen time an hour before bed.

Both NHS UK and NHS Live Well have some great tips on how to sleep well and manage tiredness during the outbreak. Age UK also offers some good advice on getting a good night’s sleep.


Resources from Education Endowment Foundation on planning your day at home during lockdown

COVID 19 Response for Young People and Families Birmingham City Council

Responding_to_Covid_19_children_and_young_peoples_mental_health_and_wellbeing.pdf

Talking about the Covid-19 Lockdown My hero is you

It is hard for us as adults to understand the current situation, let alone explaining it to our children. This book has been produced to support conversations with your children about how they are feeling during this pandemic.

East Birmingham Support For Parents

Support for parents

Birmingham Educational Psychology Service (EPS) are providing 30-minute consultations through a telephone helpline for parents and carers across the city on issues that are currently affecting their emotional well-being; anxiety, family relationships, daily structure and looking after yourself.

Parents are offered an initial telephone consultation of 30 minutes with a psychologist and a potential follow up session.

Please see the poster for more details.

East Parent Telephone Support Line Advert.pdf

Updated Feb 2021