# data[].attributes.body
Click below to visit a website explaining coping with change and create a wellbeing plan.

# data[].attributes.headline
Find out about the education staff wellbeing charter 2021 here

# data[].attributes.subject
Find out about the education staff wellbeing charter 2021 here

# data[].attributes.headline
Mental Health Awareness Week 10-16th May

# data[].attributes.subject
Mental Health Awareness Week 10-16th May

# data[].attributes.attachment_link.readable_text
The theme of Mental Health Awareness Week 2023 was anxiety.

Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem.

Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food. But anxiety can be made easier to manage.

Focusing on anxiety for this year's Mental Health Awareness Week will increase people's awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem. At the same time, we are keeping up the pressure to demand change - making sure that improving mental health is a key priority for the government and society as a whole.

# data[].attributes.attachment_link.description
The Mental Health Foundation is the home of Mental Health Awareness Week. Mental Health Awareness Week 2024 is taking place 13 to 19 May. Mental Health Awareness Week is an annual event where there is an opportunity for the whole of the UK to focus on achieving good mental health.

# data[].attributes.headline
Protecting family wellbeing when facing COVID

# data[].attributes.subject
Protecting family wellbeing when facing COVID

# data[].attributes.attachment_link.readable_text
< Back to UNICEF COVID-19 portal
Parents and children are facing major life disruptions with the outbreak of coronavirus disease (COVID-19). School closures, physical distancing, it's a lot to take in and it's difficult for everyone in the family. We sat down with expert adolescent psychologist, best-selling author, monthly New York Times columnist and mother of two Dr. Lisa Damour to learn more about how families can support each other and make the most of this new (temporary) normal.

UNICEF: How can teenagers and parents take care of their mental health during the coronavirus disease (COVID-19) outbreak?

Dr. Damour: The first thing that parents can do is actually to normalize the fact that they [teenagers] are feeling anxious. Many teenagers have the misunderstanding that anxiety is always a sign of mental illness when in fact, psychologists have long recognized that anxiety is a normal and healthy function that alerts us to threats and helps us take measures to protect ourselves. So it's very helpful for teenagers if you say, "You're having the right reaction. Some anxiety right now makes sense, you're supposed to feel that way. And that anxiety is going to help you make the decisions that you need to be making right now." Practicing physical distancing, washing your hands often and not touching your face - your anxiety will help you do what needs to be done right now, so that you can feel better. So that's one thing we can do.

Another thing we can do is actually help them look outward. Say to them, "Listen, I know you're feeling really anxious about catching coronavirus, but part of why we're asking you to do all these things - to wash your face, to stay close to home - is that that's also how we take care of members of our community. We think about the people around us."

And then give them further things to do that may be of help: perhaps dropping off food to people in need or going shopping for them or figuring out what areas of our community need support and doing things to support the people around them while maintaining social distance. Finding ways to care for others will help young people feel better themselves.

And then the third thing to help with anxiety is to help young people find distractions. What psychologists know is that when we are under chronically difficult conditions - and this is certainly a chronically difficult condition that's going to go on for a while - it's very helpful to divide the problem into two categories: things I can do something about, and then things I can do nothing about. There's going to be a lot in that second category right now, where kids are going to have to live with a pretty difficult situation for a while.

Researchers have found that finding positive distractions can help us deal with that second category: we do our homework, we watch our favourite movies, we get in bed with a novel. That is a very appropriate strategy right now. There's probably a lot to be said for talking about coronavirus and anxiety as a way to seek relief, and there is also a lot to be said about not talking about it as a way to seek relief. Helping kids find that right balance will make a big difference.

UNICEF: On distractions, it's going to be tempting for a lot of teenagers to bury themselves in screens right now. How can parents and teenagers best handle that?

Dr. Damour: I would be very up front with a teenager and say, "Okay, you and I both know you've got a heck of a lot of time on your hands, but you and I both know that it's not going to be a good idea to have unfettered access to screens and/or social media. That's not healthy, that's not smart and it may amplify your anxiety. We really don't think you having a social media free-for-all is a good idea under any condition. So the fact that you're not in school and your time isn't being taken up by classes doesn't necessarily mean that all of that time should be replaced with social media." But I think you just say that in a very up-front way which acknowledges that, naturally, there's no way that the time spent in school will be entirely replaced with being online.

And then ask the teenager, "How should we handle this? What should our plans be? What do you propose in this new normal or new short-term normal. Your time is no longer structured in the ways you're accustomed to, come up with a structure and show me the structure that you have in mind, and then we can think it through together."

UNICEF: Is structure key to maintaining a sense of normalcy?

Dr. Damour: Kids need structure. Full stop. And what we're all having to do, very quickly, is invent entirely new structures to get every one of us through our days. And so I would strongly recommend that parents make sure that there's a schedule for the day, that there's a plan for how time will be spent - and that can include playtime where kids can get on their phones and connect with their friends, which of course they're going to want to do. But it also should have technology-free time, time set aside to help with making dinner, time to go outside. If you can be outside you should. We need to think about what we value and we need to build a structure that reflects that, and it will be a great relief to our kids to have a sense of a predictable day and a sense of when they're supposed to be working and when they get to play.

I would say for kids under the age of 10 or 11, the parent should come up with a structure and then negotiate from there with their child and see if there's any feedback that makes good sense.

For children 10 and 11 or older, I would ask the child to design it - and give them a sense of the kinds of things that should be part of that structure, and then work with what they create.

UNICEF: What tips would you give parents who are building a structure for younger children?

Dr. Damour: I think we have to recognize that younger kids actually do sit in class for periods of the day and tolerate the interruptions and annoyances of a lot of kids around them, and they won't have to tolerate those when they're at home. Which is to say that I don't think we should underestimate their ability to work in a focused way from home.

That said, every family knows their child best and it may be ideal, depending on who is supervising them (I realize that not every parent is going to be home to do this), to structure their day so that all of those things that need to get done get done before anything else happens: All of their schoolwork, all of their chores, all of their have-to-do activities versus get-to-do activities. For some families, doing that at the start of the day will work best for kids.

Other families may find that it works well to start the day a little bit later, to sleep in, to enjoy a longer breakfast together, and then get rolling at 10 or 11 in the morning. Every family gets to do it their own way. I also want to add something that some people may be reluctant to voice: We're stuck with this, so to the degree you can enjoy it - you should. If this means you're making pancakes as a family for breakfast and that is something that was never a possibility on a normal school day and that's something that makes everybody happy, enjoy that.

Here's the bottom line: Kids need predictability - as much predictability as you can offer in a situation like this. So don't wake up every day and figure out the schedule. Try a schedule, or maybe try a provisional one for a week as a family and then review it at the end of the week.

# data[].attributes.attachment_link.title
How to protect your family's mental health in the face of COVID-19

# data[].attributes.attachment_link.description
Back to UNICEF COVID-19 portal Parents and children are facing major life disruptions with the outbreak of coronavirus disease (COVID-19). School closures, physical distancing, it's a lot to take in and it's difficult for everyone in the family.

# data[].attributes.body
Dr Tina Rae talks about the importance of routines for children going back to school after lockdown.

# data[].attributes.body
Resources for coping, learning and resilience.

# data[].attributes.attachment_link.readable_text
Free podcasts, seminars and networks to support mental health in schools

The Bupa Foundation and the Leeds Beckett Carnegie Centre of Excellence for Mental Health in Schools are delighted to work together to offer an free podcasts, webinars and networks for School Leaders, Senior Mental Health Leads and Pastoral Leaders in how to support both staff and pupils.

Bupa Foundation

Helping people live longer, healthier, happier lives

The Bupa Foundation receives its funding entirely from Bupa UK. At the Bupa Foundation we manage grant-making and charity partnerships. If you need information on Bupa products or services, or if your question relates to a customer enquiry, please contact Bupa direct via their website.

Follow us on Twitter @BupaFoundation and .

# data[].attributes.attachment_link.description
The Bupa Foundation and the Leeds Beckett Carnegie Centre of Excellence for Mental Health in Schools are delighted to work together to offer an free podcasts, webinars and networks for School Leaders, Senior Mental Health Leads and Pastoral Leaders in how to support both staff and pupils.

# data[].attributes.body
Tools and strategies to support mental health and wellbeing.

# data[].attributes.attachment_link.readable_text
We know we can't solve all your troubles, but we can give you tools to help.

Whether you're after everyday tips, sounds to relax your mind, strategies to cope with parenting right now or films to get you talking, we're here for you.

And if you think you could benefit from extra advice, visit BBC Action Line for mental health organisations offering information and support.

# data[].attributes.attachment_link.title
BBC - Headroom - Your Mental Health Toolkit

# data[].attributes.attachment_link.description
We know we can't solve all your troubles, but we can give you tools to help.

# data[].attributes.body
This free CPD certified online course helps school staff recognise and respond to signs of poor mental health and support their own and other's emotional health, increasing mental wellbeing in schools.

# data[].attributes.attachment_link.readable_text
We have made this course free to support schools as they respond to the challenges of COVID-19 and its impact on the whole learning community.

Learning Outcomes

On completion of this online course, staff will:

Recognise and respond to signs of poor mental health

Understand boundaries and professional responsibilities

Understand the importance of following safeguarding procedures

Have strategies to support their own and other's emotional health, increasing mental wellbeing in school

Course Overview

This free CPD certified online course takes 45-90 minutes and is designed for staff working with pupils aged 9-18.

It combines knowledge and understanding about emotional and mental health in school with practical tools and the opportunity to reflect with interactive case studies, role-plays and dialogues

Note: Access to the course is for 1 year from the date of enrolment, but you can re-enrol for free.

Click to download the training specification.

Testimonials

"I'm not an expert on mental health but I want to know how to respond to kids who are struggling."

"Love the range of practical activities, underpinned by theory and the range of credible sources."

"Lots of great opportunities to pause and reflect independently or with colleagues."

# data[].attributes.attachment_link.keywords[]
emotional health and wellbeing in schools

# data[].attributes.attachment_link.keywords[]
professional development for teachers online

# data[].attributes.attachment_link.keywords[]
online mental health training for teachers

# data[].attributes.attachment_link.title
Online Mental and Emotional Health in Schools | Family Links

# data[].attributes.attachment_link.description
We have made this course free to support schools as they respond to the challenges of COVID-19 and its impact on the whole learning community.

# data[].attributes.body
Learn how to provide practical support to others during COVID-19

# data[].attributes.attachment_link.readable_text
Learn how to give practical and emotional support to individuals using PFA

Psychological First Aid (PFA) is the globally recommended training for supporting people during emergencies and offers guidance on delivering psychosocial care in the immediate aftermath of the emergency event.

On this 3-week course, you'll explore the psychological impact of the COVID-19 pandemic and what you can do to help people cope.

This course has been produced by Public Health England and is based on international guidance from the World Health Organisation, United Nations and partners.

Learn everything about Psychological First Aid

We'll start off by discussing how emergencies impact mental health, and other ways people respond to emergencies like the COVID-19 pandemic.

There are many common responses to the pandemic, and you'll be taught how to distinguish between signs of distress and signs of mental health conditions.

Preparing for mental health training

Preparation is key, and this will be your focus in week 2. You'll learn about the role, discover the services and support you can offer, and gain an understanding about how to respect a patient's dignity and rights alongside their culture and religion.

In the next stage, you'll learn how to identify those most in need of PFA, assess support needs and look out for high-risk groups.

Offering emotional support and coping strategies

In the final week, you'll learn about effective listening practices such as establishing communication and the do's and don't of providing emotional support.

Learn how to promote wellbeing, offer bereavement support, tackle practical problems and decide whether someone needs mental or physical support.

Finally, you'll discover the best ways to support yourself and your colleagues while delivering PFA to others. We'll teach you how to manage stress and explain the best places to get help.

What topics will you cover?

What is psychological first aid?

How do emergencies impact mental health?

The psychological first aid stages: Prepare, Look, Listen, Link

Supporting yourself and your colleagues

Example scenarios

Anyone can use this approach. The following is what you will need to use PFA:

Be a good listener. An important part of PFA is identifying what help and support each person requires.

Be well informed about the COVID-19 pandemic, so you can give people accurate information. It is important that people can trust you.

Have the ability to encourage active coping by, for instance, helping people make decisions about the next steps they will take.

Encourage and help people to connect with their loved ones, or community and spiritual supports. Be aware of people's cultural preferences and needs, and adopt a non-judgemental approach.

Know how to look after their own wellbeing and access support through friends, family, supervision or managers.

Learning on this course

On every step of the course you can meet other learners, share your ideas and join in with active discussions in the comments.

What will you achieve?

Demonstrate an understanding of what Psychological First Aid is

Identify for whom it is suited and how to help them

Identify how to better support yourself and peers in such crises

Engage with further reading into psychosocial support during emergencies.

By the end of the course, you'll be able to...

# data[].attributes.attachment_link.title
COVID-19: Psychological First Aid Training Course - FutureLearn

# data[].attributes.attachment_link.description
Get psychological first aid training online and learn how to help people cope with the emotional toll of COVID-19, with Public Health England's online course.

# data[].attributes.body
With a focus on supporting staff, parents and children/young people in their return to the school environment.

# data[].attributes.body
Kooth has some tips and advice for teachers and practitioners returning after COVID.

# data[].attributes.attachment_link.title
Kooth_back to school support brochure for Teachers

# data[].attributes.body
The UK's fastest growing digital community for the over 50s - extensive resources to inspire people to get the most out of life; health, lifestyle, learning, work, financial management and more

# data[].attributes.attachment_link.description
How you use your time has a massive impact on all aspects of your life. Whether that's pursuing new interests, keeping your mind stimulated, or simply doing the things that make you happy. At Rest Less, we want to inspire our members to get the most from life.

# data[].attributes.body
has a wealth of readable resources and tips for supporting wellbeing at this time, including a page on loneliness

# data[].attributes.attachment_link.title
Eating Disorders Awareness Week Assets_Qwell_A3 poster

# data[].attributes.attachment_link.title
Try Babbel for free and start speaking a new language.

# data[].attributes.body
Great for families or even just a way to unwind

# data[].attributes.body
The well known phrase "tidy home, tidy mind" carries more weight than you think.  Recent research by Rogers & Hart (2021) suggests that clutter can negatively impact your subjective wellbeing.  Find out about the importance of decluttering the home, the mind or even digitally in the TED talk below.

# data[].attributes.attachment_link.title
From Clutter to Clarity | Kerry Thomas | TEDxAshburn

# data[].attributes.headline
Check out the NHS page on getting active

# data[].attributes.subject
Check out the NHS page on getting active

# data[].attributes.attachment_link.readable_text
Being active is good for your mind and body. Every minute of activity counts - and the more you do, the more you'll benefit.

Exercise can:

improve your sleep

clear your mind

boost your energy

help with back or joint pain

Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.

Make a start today - it's never too late!

# data[].attributes.attachment_link.description
Being active is good for your mind and body. Every minute of activity counts - and the more you do, the more you'll benefit. Exercise can: improve your sleep clear your mind boost your energy help with back or joint pain Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.

# data[].attributes.attachment_link.readable_text
Wellbeing - a force for life
Wellbeing and the idea of maintaining a state of 'wellness' has been around for centuries in its various forms. In modern times, it is often described as simply feeling good.
Wellbeing can be linked to a number of different benefits including improved physical and mental health, faster recovery times from illness, higher educational attainment, greater productivity and an overall healthier lifestyle.

There has been an increased interest from the world of science in the benefits of wellbeing, with a focus on how it can bring improved performance in the workplace. Not only does the wellbeing of employees directly correlate to higher levels of productivity and engagement, it also helps to reduce absenteeism and staff turnover.

The main concept of wellbeing in the workplace is simple - happier staff work harder, more effectively and for longer - and this ultimately makes almost any business more successful in the long term. Individual employee happiness can be affected by a huge number of factors including mental condition, work-life balance, family life, stress levels, tiredness, job satisfaction and many more.

# data[].attributes.attachment_link.description
Wellbeing and the idea of maintaining a state of 'wellness' has been around for centuries in its various forms. In modern times, it is often described as simply feeling good. Wellbeing can be linked to a number of different benefits including improved physical and mental health, faster recovery times from illness, higher educational attainment, greater productivity and an overall healthier lifestyle.

# data[].attributes.attachment_link.readable_text
As a form of physical activity, it is easy to dismiss walking as, well, pedestrian. But now its benefits, both physical and mental, are being appreciated once again. Under lockdown, daily walks became sacred. Now they are the safest way to commute, and, for those stuck at home, there is little place else to go other than to wander the streets, forests, towpaths, cemeteries and eerily deserted business quarters.

We have become nosy tourists in our own neighbourhoods. We seek out less-travelled backwaters, eyeing curiously the fragments of human and animal lives that we pass, gazing on seasonal changes like besotted new parents. But are we walking to the best of our abilities? Possibly not. Sports scientist Joanna Hall has dedicated her career to coaching people in how to walk the way their bodies were designed to, which no longer comes easily in this sedentary, screen-based era.

"I approach this as you would do if you wanted to get better at tennis," she says. She developed her Walk Active programme to enable people to ease their aches and pains as they exercise, rather than exacerbate them. Lifestyle, ageing and injuries mean that when we put one foot in front of the other, the way we use our muscles may be, she says, "suboptimal for improving our posture, or reducing joint strain and getting the most out of walking".

According to Hall, there are four common aspects we get wrong, and each has knock-on effects on the body. Firstly, instead of propelling ourselves forwards by pushing off with the back foot, like an ice-skater, we try to use our stepping foot to power us along. This is because sitting down too much has made our hip flexor muscles short and tight. Hall describes the necessary adjustment as the subtle difference between stepping into a space (wrong) and pushing off from a space, which will recruit the right muscles up the backs of your legs. "You use your glutes and you open up the core," says Hall.

The second problem is what Hall calls a passive foot strike. The movement provided by the joints in our feet offers suspension and balance but we often plod along flatly instead, leaving us compromised. "That's what causes knee discomfort," says Hall. "It can create slight misalignment of the back, stiffness of the shoulders."

The third thing to watch out for is letting your head hang forwards. Screens, reading and desk work have made this the default position, which is a bit of a disaster. "When the head is slightly forward," says Hall, "the muscles of the upper back and the shoulders have to contract to hold it there. The shoulders come forward and can stiffen. Back mobility becomes restricted and you will not be able to rotate your spine from the hips." Try lifting your head before looking over your shoulder and you may discover, as I did, that you can turn your head much further all of a sudden.

Finally, our arms tend to hang awkwardly or we force them into tense, power-walk movements, when what they want is to dangle freely. If you get steps one to three right, this should happen naturally. Hall has devised various drills to help correct these bad habits, such as measuring with your hand the gap between your bottom rib and your hip, and between your collarbone and your earlobe, and then adjusting your posture to lengthen those gaps. Walking with her tips in mind has made me feel lighter; more gazelle than galumph.

Now that lockdown rules have eased, we can get some desperately needed time with friends or family members. Yes, not being allowed to hug is painful, but physically distanced walking together is the next best thing. This is because when two people walk together, they unconsciously fall into step. As a 2012 study by US and Japanese researchers found, when people move in sync together, their neural activity synchronises too. The more in sync we are, the deeper our social connection, so walking in step is pretty much a physically distanced hug.

Walking has long been hailed as an aid to creativity, too, by big thinkers from Aristotle to Wordsworth to Stanford University behavioural scientist Marily Ann Oppezzo. In 2018, Oppezzo and her colleagues, who study creativity, published research that set out to demonstrate this lightbulb effect. Participants who brainstormed while walking thought of significantly more valid ideas than those who tried to do the same while sitting.

So if you have to attend a (socially-distanced) brainstorming meeting, says Oppezzo, "go think about ideas beforehand while walking." Brainstorming in groups, she says, is far less productive.

If you need to maximise the potential of a creative walk - perhaps you are finally starting that novel while quarantining - she suggests picking a problem or topic beforehand and thinking about potential new perspectives on it while you walk. Rather than taking a "deep dive", she says, walking is great for taking a stroll around a subject, seeing it from different sides and coming up with new ideas.

She recommends travelling at a comfortable pace, so your physical exertion needs minimal attention, and coming up with as many ideas as you can, rather than trying to lock on to the first one you have. And if the ideas aren't flowing, don't force it. Come back to it another time.

Crucially, in the study, she had participants record their ideas, rather than write them down, "because the idea of writing something down is already a filter - is this good enough to write down? You can put your headphones on and record through your phone." And if you are feeling self-conscious, the headphones allow you to pretend to passers-by that you're having a phone conversation.

As well as percolating the cerebral juices, there are powerful mental-health benefits to be gained from walking. Half an hour of walking per day has been found to be as helpful as more intense 20-minute workouts in treating depression. Hugh O'Donovan, a psychologist based in Cork, wrote about the beneficial effects in his 2015 book Mindful Walking: Walk Your Way to Mental and Physical Well-Being. Walking provides what he calls "natural meds", and there are no rules. Do you want to walk alone or with others? Do you listen to music or the outside world? Right now, enjoying the variety of options is key. "You have different locations and different routes," says O'Donovan. "You can pick up the pace when you like, or you can slow down and be a bit more mindful. It doesn't really matter. It's just the fact that you're doing it."

To reinforce the positive effects, he suggests "experimenting with noticing how you're feeling. Is it lifting my mood? Am I meeting people and socialising a little?" However you prefer to walk, he invites you to "come to your senses. This is profoundly important because much of the time we're on autopilot. We're unconscious, unaware of what's going on around us. There's magic all around us all the time but we're too busy." Coronavirus has slowed life down, perhaps making it a little easier to pay attention. "What are you seeing, smelling, tasting?" he asks. "The world looks like a completely different place when you bring this quality of curiosity to everything you do. People underestimate its value."

While walking helps oil the cogs of the mind, and can help you get perspective if you're struggling with something seismic such as grief, a job loss or the uncertainty of life under Covid-19, it pays to be aware of the risks of rumination. Namely, says O'Donovan, "the error and bias that's associated with thinking, which lead us down a slippery slope into catastrophising and predicting the future negatively." How can you avoid repeating the unhelpful and yet perfectly natural response, "why me?" or "why this?" Ask instead, says O'Donovan, "what now?" Walking can help with this. "The world opens up in a different way when we lift our mood, when we don't fall into the hole.

"Your best chance to stay in contention, as I call it, is to be mindful about what's going on in the world," he continues. "It might seem like it's very dark at the moment, but there's lots of good stuff going on too. Focus on what kind of a story you choose to tell. And, by getting out, moving and keeping your energy up, you have the possibility of telling a more positive story."
Topics

# data[].attributes.attachment_link.title
Walk this way! How to optimise your stride to get the most from your daily stroll

# data[].attributes.attachment_link.description
As a form of physical activity, it is easy to dismiss walking as, well, pedestrian. But now its benefits, both physical and mental, are being appreciated once again. Under lockdown, daily walks became sacred.

# data[].attributes.body
Adriene provides a very popular 30 day yoga journey, plus many sessions for yoga at all levels.

# data[].attributes.attachment_link.description
WELCOME to Yoga With Adriene! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls!
If you’re brand-new to yoga, check out my Yoga For Beginners and Foundations of Yoga series. These are designed to giv…

# data[].attributes.body
Switch out the alcohol for refreshing alcohol free cocktails; refreshing and good for you.

# data[].attributes.attachment_link.description
Our best ever mocktail recipes for every occasion and season, including non-alcoholic punch, mulled drinks, spritzers, cordials, lemonades and coolers.

# data[].attributes.body
This organisation has prepared a quick guide on Wellbeing for Educators during COVID which describes the 3 pillars of wellbeing; physiology, choices and mindset....

# data[].attributes.body
Answer the 5 questions in this interactive quiz to get top tips and advice for you

# data[].attributes.attachment_link.readable_text
Improve and maintain your mental health

If you're struggling with your mental health and wellbeing, this simple mental health quiz can help. It generates a personalised plan based on the information you provide.

If you want help to deal with anxiety or low mood, tips to reduce stress or advice on how to fall asleep faster and sleep better, start the quiz above.

# data[].attributes.attachment_link.description
Take our quick, 5-question quiz for personalised tips and advice on looking after your mental health and wellbeing. Update your plan any time for new tips.

# data[].attributes.body
Meet a colleague or your Manager for a meeting outside rather than always meeting virtually

# data[].attributes.body
Taking a 'deep break' during the working day is really important for improving wellbeing and has positive effects on ability to retain focus on tasks. Find 30 minutes each day to walk outside....solo or with another person.

# data[].attributes.headline
Feel Better, Live More with Dr Rangan Chatterjee

# data[].attributes.subject
Feel Better, Live More with Dr Rangan Chatterjee

# data[].attributes.body
In his podcasts, Dr Rangan Chatterjee offers easy health tips and expert advice, dispelling common health myths. He suggests tools to revolutionise how we eat, sleep, move and relax

# data[].attributes.attachment_link.description
Feel Better, Live More Podcast by Dr Rangan Chatterjee.

# data[].attributes.attachment_link.title
Daily Calm | 10 Minute Mindfulness Meditation | Be Present

# data[].attributes.body
A 6 week online program designed by sleep experts and based on cognitive and behavioral techniques.

# data[].attributes.body
Short informative videos to help improve wellbeing that can be used daily, created by Jill Sandeman, Educational Psychologist

# data[].attributes.body
A safe and confidential space to share experiences and gain support from our community and qualified professionals.

# data[].attributes.attachment_link.title
20 min Full Body STRETCH/YOGA for STRESS & ANXIETY Relief

# data[].attributes.body
Really useful app with lots of free guided meditations as well as relaxing sounds.

# data[].attributes.attachment_link.title
Insight Timer - #1 Free Meditation App for Sleep, Relax & More

# data[].attributes.attachment_link.description
The best meditation app with the world’s largest FREE library of more than 190k guided meditations, 17k teachers & the world’s most loved meditation Timer.

# data[].attributes.body
Change your routine and try new ways of being active from yoga to 5k training

# data[].attributes.attachment_link.description
NHS Fitness Studio: free online fitness videos, aerobics videos, strength and resistance videos, pilates and yoga videos and more.

# data[].attributes.body
Volunteering opportunities

# data[].attributes.attachment_link.readable_text
There are various roles that are part of the NHS Volunteer Responders programme. All volunteer roles have been developed to ensure that volunteers can help local communities wherever they can during the coronavirus (COVID-19) pandemic.

Follow the links below to find out more information about the roles and the ways you can support:

# data[].attributes.attachment_link.title
Roles for Volunteers | NHS Volunteer Responders

# data[].attributes.attachment_link.description
There are various roles that are part of the NHS Volunteer Responders programme. All volunteer roles have been developed to ensure that volunteers can help local communities wherever they can during the coronavirus (COVID-19) pandemic.

# data[].attributes.attachment_link.readable_text
Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It's important that you eat enough of them.
Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.

The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.

5 reasons for eating 5 a day

1. Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.

2. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.

3. They can help to reduce your risk of heart disease, stroke and some types of cancer.

4. Fruit and vegetables contribute to a healthy, balanced diet.

5. Fruit and vegetables taste delicious and there's so much variety to choose from.

Fruit and vegetables are also usually low in fat and calories (provided you do not fry them or roast them in lots of oil). That's why eating them can help you maintain a healthy weight and keep your heart healthy.

To get the most out of your 5 A Day, your 5 portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.

Almost all fruit and vegetables count towards your 5 A Day. They can be fresh, frozen, canned, dried or juiced. Potatoes, yams and cassava do not count because they mainly contribute starch to the diet.

Read more about why potatoes do not count towards your 5 A Day.

How to get your 5 A Day

Got a question about 5 A Day?

If you have a query about 5 A Day check our 5 A Day FAQs.

# data[].attributes.attachment_link.description
Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It's important that you eat enough of them. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day.

# data[].attributes.body
Easy search for local opportunities

# data[].attributes.attachment_link.description
Reach enables the voluntary sector to flourish by connecting professionals with charities and non-profits that benefit from their skills.Reach Volunteering connects people, skills and good causes. We are the leading skills-based volunteering charity in the UK and the single biggest source of trustees in the UK.

# data[].attributes.attachment_link.description
MindEd is a free educational resource providing education about children and young people, adults and older people's mental health for all adults.

# data[].attributes.body
Walking and wellbeing go hand in hand.  Physical exercise releases endorphins making you feel happier; boosting your mood and helping you feel more at ease. Research also shows that being in nature (ecotherapy) has a positive effect on mood, wellbeing and self esteem by encouraging you to focus on the activity rather than your health.

# data[].attributes.attachment_link.title
Walking Routes * Northumberland National Park

# data[].attributes.attachment_link.description
Our Walking Routes are some of the best ways to uncover our wide skies, dramatic views and glorious history of Northumberland National Park.

# data[].attributes.body
Walks for all abilities and ages

# data[].attributes.attachment_link.title
Best walks in Northumberland National Park

# data[].attributes.attachment_link.description
Explore this rugged landscape with our pick of the best day walks and long-distance hiking routes in Northumberland National Park.

# data[].attributes.body
With more of us working from home balancing work and family commitments can often seem overwhelming.
Getting the balance right reduces stress and emotional burn out providing a sense of control during periods of uncertainty.

# data[].attributes.attachment_link.readable_text
One of the biggest perks of remote work is greater flexibility. With the ability to work from anywhere, remote workers can take advantage of this by working from home and creating a flexible schedule to take care of work and personal responsibilities.

But with this flexibility sometimes comes increased pressure. If you're working non-traditional hours, or if you're not getting in face-time with your teammates every day, you might feel pressure to spend more time online and working than you otherwise would in the office. And without coworkers around to remind you to take breaks, eat lunch, and leave the office for the day, remote workers might find themselves working additional hours, and not having as much free time as they otherwise would.

In this post, we'll offer tips for maintaining work-life balance for remote workers. Whether you're new to working from home or you're a remote work pro, these tips will help you stay productive at work, while still leaving time each day for your friends, family, and personal interests.

What Is Work-Life Balance?

Work-life balance is a term used to describe how workers distribute their time between professional and personal obligations. When someone has a good work-life balance, they're able to allocate their time so they don't overwork and can focus on other aspects of their life like family, friends, hobbies, or social activities.

Why Is Work-Life Balance Important?

Poor work-life balance negatively impacts workers' health and happiness. They become more stressed and feel less in control at work and in their personal lives. Those who have a good work-life balance are often happier and less stressed. When you're happier you're more likely to be more motivated, productive, and do better work.

Remote workers cite better work-life balance as the top reason they work remotely. They have the autonomy to structure their workday so they can be their most productive, get their tasks done efficiently, and make time for activities outside of work.

How to Balance Work and Life

Finding work-life balance is all about prioritization. Planning and scheduling, time management, communication tools, and productivity techniques help you manage your workday so you can complete the tasks on your to-do list quicker. Here are some work-life balance tips for a healthy relationship between your professional and personal life.

Work-Life Balance Working Remotely

1. Set a schedule, and try to stick to it.

When you have the flexibility to work from anywhere, it can sometimes feel like you need to be available and online anytime, too. And if you're working on a different schedule than the rest of your team, this flexibility can sometimes lend itself to a lack of work-life balance.

If you're working remotely, try setting a schedule and sticking to it. This will be helpful for your team and for your sense of work-life balance: That way, your team will know exactly when they can and cannot reach you, and you'll be able to plan personal activities during your day outside of work, wake up and go to bed at the same time every day, and work a manageable number of hours.

If things come up on a regular basis that require you to log on early or stay online later than those hours, that could be a good nudge for you to change your working hours to be available during that time while still being mindful of using your personal time to recharge.

2. Use communication tools to indicate your online and offline hours.

Once you've determined a daily schedule that makes sense for you and your team, use different tools to publicize that schedule so your team members in different locations and time zones are mindful and respectful of that time.

You can set your Slack availability so you don't receive notifications before or after a certain time of day, and you can indicate your working hours on Google Calendar so you automatically decline events taking place outside of your daily schedule. And by publicizing your hours, your coworkers will be more mindful of your personal time, and might send you an email or schedule a meeting with you instead of sending you a barrage of Slacks early in the morning or in the middle of the night where you're working.

3. Use personal errands or activities to take breaks throughout the day.

One of the perks of being able to work remotely is greater productivity. Without commuting, walking around the office, or office chatter, you can spend more time getting work done. That said, the monotony and solitude of remote work can sometimes get lonely, and make you feel like you don't have a minute to yourself when you're working.

Instead, you can use personal errands to break up your day when you need to take a couple of minutes away from your desk or computer. That way, you'll be able to take breaks from work that are still productive and help you get personal tasks done so you can spend your time offline exercising, cooking, or relaxing, instead of rushing around to run errands the way you'd have to if you worked in an office.

4. Make plans for your after-work hours.

If your living space and your workspace are the same place, it can feel hard to truly step away from work at the end of the day, even if you've closed your laptop and signed off. Sometimes it can feel like there isn't a reason to log off at a certain time if you're already working from the home office.

To that end, if you're a remote worker seeking a little more work-life balance, make plans for your after-work hours, and stick to them. Whether the plans include happy hour drinks with a friend or attending a workout class, if you have somewhere to be at the end of your workday, you'll be more likely to actually sign off and stop working.

Work-Life Balance Working from Home

The tips above also apply to people working from home, but the tips below are specifically for flexible workers who spend some of their working hours in an office, and some of their working hours working from home.

5. Get ready for work the same way you do when you're going to the office.

When you work from home, you don't have to rush around in the morning the same way you do when you go to work in the office. But instead of dedicating the time you normally spend commuting to an extra half hour of snoozing your alarm, get ready for the day the way you normally do. Take a shower, make coffee and breakfast, and get dressed. That way, you'll wake yourself up and mentally prepare for being productive and working hard even though you aren't at your usual desk, and you'll be less tempted to take it easy by hanging out on the couch or feeling sleepy halfway through the day.

6. Work in a space that's distinct from the rest of your home.

Along the lines of preparing yourself for a productive day of work from home, you can set yourself up for a productive day if you choose the right workspace.

Working from home can be a lot more distracting than working from the office. For one thing, you're alone, without any coworkers nearby to motivate you to stay productive and busy. For another, your home offers more things to do than the office. If you work from your couch where you normally binge-watch your favorite true-crime series, you might get distracted halfway through the day. If you work from your dining room table that's covered in laundry that needs to be put away, you might do that instead of working.

Instead, work from a neat and clutter-free space in your home that's specifically dedicated to work. Maybe that's your home office, a desk, or the lobby of your apartment building. Choose a spot where you're able to work productively, and keep that space distinct from other parts of your home so you can unplug from work when you're done.

7. Don't cancel or move any of your meetings.

Don't use working from home as an excuse to be less productive. You might be tempted to move meetings so you're able to hold them while you're in the office, but that might just make your next day at work more challenging if you over-stuff your schedule. Instead, use video conferencing tools to hold live meetings from home so you're able to keep up with your workload even if you take advantage of working from home.

8. Eat a proper lunch.

When I first started working from home, I took full advantage of working steps away from my fridge and would spend those days grazing on snacks. And as delicious as this was, it wasn't always great for my productivity or my sense of work-life balance.

In an office, you might feel more compelled to take a proper lunch break in the middle of the day for 30 minutes or an hour, but when you work from home, there are no coworkers or cafeterias to remind you to do so. By setting aside lunchtime for yourself, whether you work from the office or from home, you'll be able to take a proper break from work to nourish yourself and recharge for the rest of the afternoon.

9. Take a walk.

Getting up and head outside, even if it's just for five minutes. You can stand up, stretch, and get a quick dose of Vitamin D. Walk your dog, take a stroll around the block, or visit your favorite park during your lunch break. No matter which you choose you'll be energized and ready to tackle the rest of your to-do list when you return to your desk.

We hope these tips help you maintain a sense of work-life balance, no matter where you work remotely. To learn more, read our list of remote work subreddits next.

# data[].attributes.attachment_link.title
9 Tips to Improve Work-Life Balance When Working From Home

# data[].attributes.attachment_link.description
One of the biggest perks of remote work is greater flexibility. With the ability to work from anywhere, remote workers can take advantage of this by working from home and creating a flexible schedule to take care of work and personal responsibilities. But with this flexibility sometimes comes increased pressure.

# data[].attributes.headline
Creating boundaries between work and home life

# data[].attributes.subject
Creating boundaries between work and home life

# data[].attributes.body
Watch this short video to find out how and why work from home boundaries are achievable and important.

# data[].attributes.attachment_link.title
Working From Home Boundaries | How to make them actually stick

# data[].attributes.headline
3 quick tips on creating a productive work space

# data[].attributes.subject
3 quick tips on creating a productive work space

# data[].attributes.attachment_link.title
Morra Aarons-Mele: 3 steps to stop remote work burnout

# data[].attributes.attachment_link.description
Too much screen time, too many video calls and too few boundaries make working from home hard for all of us. Podcast host and writer Morra Aarons-Mele shares honest advice on what you can learn from the introverts in your life about protecting your energy and your limits.

# data[].attributes.body
A free platform with 8 easy-to-access, short interventions initially aimed at NHS staff. The techniques alleviate and combat anxiety, panic and fatigue at this time.

# data[].attributes.attachment_link.description
'NHS in Mind' is set of free resources designed to help NHS staff alleviate and combat high anxiety, panic and fatigue at this time.

# data[].attributes.body
A racing mind can make it hard to fall asleep and stay asleep. Sleep disturbances can not only lead to feeling tired and irritable the next day but also to us becoming anxious about sleep itself exacerbating the problem further.

# data[].attributes.attachment_link.description
Whether you're after an old favourite or inspiration for something new, we have the perfect recipe.

# data[].attributes.headline
How to cope with grief, fear and anxiety during Coronavirus

# data[].attributes.subject
How to cope with grief, fear and anxiety during Coronavirus

# data[].attributes.body
Watch Brene Brown talking about how to deal with these emotions during Coronavirus times and that it is ok to feel and acknowledge them.

# data[].attributes.attachment_link.title
How to cope with grief, fear and anxiety during Corona | Brené Brown | SVT/TV 2/Skavlan