Supporting Your Health and Wellbeing During Coronavirus (COVID-19)

The health and wellbeing of our workforce is extremely important. To support you with this, we have put together a range of practical guidance, support, tips, and resources which you can access at any time using the links below:

• Looking After Your Mental Health
• Financial Wellbeing
• Working from Home/Staying at Home
• Stress and Resilience Support for Staff
• Looking After Your Physical Health
• Support for Those Affected by Bereavement
• Kindness and Looking out for Others

Looking After Your Mental Health

Its natural to feel worried in unpredictable times.  However, it is important to try to keep things in perspective - public health agencies and experts in all countries are working on the outbreak to ensure the best possible care for those affected. Below are a range of tips, resources and support agencies that you may find useful in relation to your mental health:

Manage your Media and Information Intake

24-hour news and constant social media updates can make you more worried. If it is affecting you, try to limit the time you spend watching, reading, or listening to media coverage of the outbreak. It may help to only check the news at set times or limiting to a couple of checks a day.

If you're feeling intrusive and negative thoughts, take a moment to assess how realistic these truly are.  Reframing negative or unhelpful thoughts into more realistic statements can help you to maintain a healthy dose of optimism. 

You can get up to date information and facts from credible sources you can trust such as GOV.UK, or the NHS Inform website. To support you with your mental health, you may find the following resources helpful:

• NHS Dumfries and Galloway Mental Health and Wellbeing Resources
• Guidance on coronavirus and your wellbeing from Mind, the mental health charity
• Coronavirus staying at home tips from the NHS
• Government guidance for the public on the mental health and wellbeing aspects of coronavirus

Try Mindfulness and Meditation

Mindfulness and meditation can be really helpful tools for managing stress, anxiety and other mental health issues. If you've never tried them before, it's easier than ever to get started. There are lots of resources available online:

• read information on Mindfulness from Mind, the mental health charity and the NHS
• try this bedtime meditation video from the NHS
• use one of the popular guided meditation apps such as Headspace, Calm or Insight Timer (which is free)
• search for guided meditations on YouTube. Here is a useful guide to meditating in troubling times

Of course, if you find it more peaceful to be away from technology, try simply sitting comfortably in a quiet space for five-10 minutes with your eyes closed, focusing on your breath and breathing slowly.

Existing Mental Health Problems

If you already have a mental health problem, then you may be finding the coronavirus (COVID-19) outbreak particularly challenging. You may find that the comprehensive guidance provided by  Mind and Dumfries and Galloway NHS Clinical Psychology Services of use to you.  

Employee Self-Referral for Counselling

Counselling is available to all staff through Genesis, our occupational health provider.  If you wish to arrange this please contact Genesis directly by telephone on 01387 248811 or email enquiries@genesisohs.co.uk.

Volunteer Mental Health Champions within our Council

If you would like to speak to someone in confidence about how you are feeling please contact one of our Council's Volunteer Mental Health Champions. They have been trained in Mental Health First Aid and are willing and able to listen to you and support/signpost you when you could do with some help. The Champions Contact List is also available on the Mental Health & Wellbeing Resource Pack on Connect.    

Getting Help if You're Struggling

While it's normal to feel afraid and lonely at a time like this, worsening mental health could indicate the need for help from others.

If you are experiencing stress, feelings of anxiety or low mood you can use the NHS mental health and wellbeing advice website for self-assessment, audio guides and practical tools Every Mind Matters also provides simple tips and advice to start taking better care of your mental health.

If you find yourself with very poor mental health while isolated and aren't able to pull yourself out of feelings of anxiety, depression, or fear, it's important to reach out for help:

• Breathing Space 0800 83 85 87
• Samaritans - whatever you're going through, a Samaritan will face it with you, 24 hours a day, 365 days a year. Call 116 123.

If you feel that you need specialist advice, please contact your GP by telephone or contact 111 for out of hours support.

Financial Wellbeing

Money worries don't just affect our financial health; they are one of the single biggest causes of stress and can impact on every aspect of our lives if left unchecked.  In these uncertain times, we all need to treat our financial health with the same care and attention as our physical and mental health. 

We understand that employees may be concerned about the impact of Coronavirus on their finances, particularly if a loved one or a family member is facing a drop in Income.

Support and further information are available from the following sources:

Financial Wellbeing Hub

We have arranged for Council employees to have free access to a Financial Wellbeing hub www.wellbeing.neyber.co.uk/ which is accessible on any internet enabled device.  This hub is clear, very simple to use and navigate and will be available for all staff up until June 2020.

Within the hub you will find a full range of education, guides, articles and other content you and your family may find useful during these times of rapid change and financial uncertainty. This includes resources to support you to reduce your expenses, manage your credit and borrowing, advice on mortgage holidays and how to get a will for free.

Where Can I Go for Advice?

Citizens Advice for Scotland website provide a range of advice on things you can do if you are struggling to pay your bills because of coronavirus.  Information is available on:

• Checking if something is a scam
• If you've less money because of coronavirus
• If you can't pay your council tax
• If you don't think you qualify for a council tax reduction
• If you can't pay your rent, mortgage, energy bills or tax bill

The Money Advice Service has also published guidance on how to deal with the financial effects that you may be suffering due to the coronavirus pandemic. It covers all aspects of your finances including problems with paying mortgage and rent payments, debt and claiming benefits.

Struggling with Debt?

If you're struggling with debt, it can be hard to know where to turn. Information to help with debt is available and other organisations that you may find useful to contact include:

• Citizens Advice Scotland
• Money Advice Service (0800 138 7777) which
• National Debtline (0808 808 4000)
• StepChange Debt Charity

Due to the coronavirus outbreak, Dumfries and Galloway Citizens Advice Service.  are receiving higher volumes of calls than normal.  To help them be there for those that need them most, please only call them in an emergency.  All other queries can be emailed using their online enquiry form

Can I Stop My Pension Contributions (Local Government Pension Scheme (LGPS))?

Yes, but you might want to consider joining the 50/50 section of the LGPS instead of opting out. If you do, you'll pay half your normal contribution rate and build up half your normal pension. You will retain full life and ill health cover and you can move back to the main section whenever you are ready.

You can use the contributions calculator to check what difference this would make to your take home pay.

If after considering the 50/50 section you decide you would like to opt out, you can obtain an opt out form by contacting Dumfries and Galloway Council Pension Section on 01387 273855 or emailing Pensions@dumgal.gov.uk . You should take independent financial advice before deciding to opt out.

If You Are Struggling to Pay Your Council Tax

It is important that those who can pay their council tax, continue to do so, in order for us to use the money to provide vital frontline services. 

If you are struggling to make your first council tax payment in April, please contact 030 33 33 3005 or email counciltax@dumgal.gov.uk.

If you're unable to meet the payments due to a drop in your household income, please claim for a Council Tax Reduction via www.dumgal.gov.uk/benefits . 

Working from Home/Staying at Home

Working from Home

There are currently an increased number of staff working remotely and adapting to home working as a result of the Covid-19 pandemic. 

It is important at this time that you continue to take steps to look after your health, safety and wellbeing.  

Working at Home Guidance is available to support you to remain productive and healthy whilst working from home.  DSE Guidance is available on CHASM to support you to set up your workstation properly.  Please regularly review this guidance to ensure that you have good posture and are not falling into bad habits e.g. sitting at the wrong height. A Home Working Security Assessment Form is also available for staff to complete in relation to working from home.

Keeping in Touch Whilst Working

It is important that contact is maintained, and this includes having regular communication between:

• Individual employees and their managers
• employees who need to work together
• team members

Contact can be made using a variety of systems including Skype, Microsoft teams and other video or conference calling technology

Having Clear Work Expectations

It's important to build up a healthy relationship of trust and confidence.  Whilst working at home you should ensure that you know what is expected of you in terms of:

• when you must be available to work, and where you will record your work time
• how you will keep in touch with your line manager and colleagues
• how work-life balance will be managed, for example taking regular breaks and switching off from work at the end of the day
• rules around storing information and data protection
• how performance will be managed and measured in terms of outputs and productivity
• who you should contact if they have any problems or their circumstances change

Looking After Your Health Whilst Working

It is important that you take regular breaks, for example to avoid looking at a computer too long.

You should also try to do other things to stay mentally and physically active outside of your working hours.  This might include things like cooking, exercise, watching favourite TV programmes or other hobbies.

Further guidance is available from the Mental Health Foundation within  Looking after your mental health whilst working guidance.

Looking After Your Health Whilst Staying at Home

Taking care of your mind as well as your body is really important while staying at home because of coronavirus. 

Advice on this is available within NHS Mental Wellbeing while staying at home .

Domestic Abuse & Where to Get Help

It is acknowledged that staying at home to tackle coronavirus (Covid-19) can cause anxiety for those who are experiencing or feel at risk of domestic abuse.  Domestic abuse is unacceptable in any situation, no matter what stresses you are under.

It is important to remember that there is help and support available.  Guidance is also available to help perpetrators change their behaviour.

If you believe you are being abused, or worried you may commit domestic abuse, please use the following services which can help you.

• If you are in immediate danger call 999. If you are unable to speak please use the 'silent solution' system by pressing 55 which will transfer the call to the relevant police force.
• Your line manager can provide support and signpost you to relevant support agencies in accordance with the Councils Domestic Abuse Policy and Procedure
• The National Domestic Abuse Helpline provides guidance and support for potential victims, as well as those who are worried about friends and loved ones. They can also be called, for free and in confidence, 24 hours a day on 0808 2000 247. The website also has a form through which women can book a safe time for a call from the team.
• Women's Aid has provided additional advice specifically designed for the current coronavirus outbreak, including a live chat service.
• Men's Advice Line is a confidential helpline for male victims of domestic abuse and those supporting them. It can be contacted on 0808 801 0327.
• If you are a member of the LGBT+ community, Galop runs a specialist helpline on 0800 999 5428 or email help@galop.org.uk.
• Chayn provides online help and resources in a number of languages, ranging from identifying manipulative situations and how friends can support those being abused.
• If you are worried about hurting the ones you love while staying at home, call the Respect Phoneline for support and help to manage your behaviour, 0808 8024040 .

Stress and Resilience Support for Staff

Be Safe, Be Healthy and Be Well

The health and wellbeing of our workforce is extremely important and at this difficult time we recognise that Council employees may be exposed to a higher risk of physical or mental health concerns due to working on the 'frontline' during the current Covid-19 pandemic. 

Resilience Support

To support our workforce through this challenging time, we have arranged for a dedicated resilience support service to be available for all Council employees.

This service will be provided by Genesis, our Occupational Health providers. The aim of resilience support is to help you adopt coping techniques and explore other areas of need or improvement. The support will provide you with self-care advice and/or resources in order to maintain good mental health and well-being to help keep you fit and healthy as you work through these unprecedented circumstances.

Be Safe, Be Healthy and Be Well

The health and wellbeing of our workforce is extremely important and at this difficult time we recognise that Council employees may be exposed to a higher risk of physical or mental health concerns due to working on the 'frontline' during the current Covid-19 pandemic. 

Resilience Support

To support our workforce through this challenging time, we have arranged for a dedicated resilience support service to be available for all Council employees.

This service will be provided by Genesis, our Occupational Health providers. The aim of resilience support is to help you adopt coping techniques and explore other areas of need or improvement. The support will provide you with self-care advice and/or resources in order to maintain good mental health and well-being to help keep you fit and healthy as you work through these unprecedented circumstances.

How to Request a Resilience Support Session

• You can request a telephone resilience support session either by telephone (01387 248811) or email (info@genesisohs.co.uk).
• Genesis will ask you for some information including, your name, date of birth, job title, department, contact telephone and email.
• You will then be offered an appointment by telephone; it is aimed to offer all appointments within two working days.
• At the time of the agreed appointment, the Genesis practitioner will call you on the number you provided. If there is no answer, they will try calling again  after 5 minutes. Then after 15 minutes, if there is still no reply, they will leave a message (where possible), confirming they have tried to call to provide the session and for you to get in touch with the office (01387 248811) to discuss.
• Support session will last approximately 40 minutes.
• Genesis will request your consent to the session at the start of the telephone conversation. The practitioner will retain notes on the session, these are maintained confidentially and are NOT shared with your Manager/Supervisor.
• If you wish a further session, the above process can be followed again as required.

It is acknowledged that some members of our workforce may not want to access resilience support at this current time. A range of mental health and wellbeing resources can be accessed within the other section of this guide.

Online Stress Control Classes

Stress is a normal reaction to the rapidly changing and uncertain times we are all living in at the moment. If you are feeling a bit more stressed than usual and would like to learn some great ways, free-of-charge, to deal with common problems like anxiety, depression, panicky feelings, poor sleep and poor wellbeing then please come along to an online Stress Control class.

'Stress Control' is a six-session cognitive-behavioural therapy class used extensively in community-settings by the NHS (UK) and HSE (Ireland) and across the world. You can find out more here: https://www.youtube.com/channel/UCDVRme6oWZT2hsCYaSergGw  

As you can't come to a regular Stress Control class due to the current circumstances, Stress Control will come to you and live stream the sessions. Each session will play twice a day (at 2pm and repeated at 8.30 pm) on Mondays and Thursdays beginning on the 13^th April (Session 1 will also repeat on Tuesday 14^th). The sessions will be led by Dr Jim White, consultant   clinical psychologist, who created the class and who has taught most of the NHS (UK) and HSE (Ireland) trainers who would normally be running classes across the country.

To take part:

1. Go to http://stresscontrol.org  where you can learn more about the class and get the dates. Everything you need to successfully complete the class -  the booklets, self-assessment, relaxation and mindfulness - can be found in the 'Free zone'. If you can, please read, and start working on, the booklets in the 'Preparing for the course' section before Session 1.
2. On the homepage, click on the 'Stress Control 2020' link to access the YouTube channel where the classes will be available to view at the scheduled times. If you click the 'Subscribe' button on our YouTube page (free), you will receive notifications when a new session is available. You can also follow this link: https://www.youtube.com/playlist?list=PL_BKErJ_jlSQHKFtHPCRmEctDtcNCCowB
3. The session will begin exactly on time, so make sure you are there from  the start. Sessions run for about 90 minutes and there will be a 10 minute break in the middle.
4. Each session is one piece of the jigsaw in tackling your Stress. By coming to each class, the jigsaw will form, and the big picture can emerge, making you better able to handle your stress. This is cognitive-behavioural therapy so it is crucial you practice the skills you will learn between sessions.

Life is very hard for us just now and there are no easy solutions or magic cures, but, with hard work and determination, we can boost our resilience to cope with these difficult times and come out the other end stronger. Please pass this on to anyone who you think might benefit from the class.

Looking After Your Physical Health

It is important to recognise that our physical and mental health are delicately intertwined and at times like these, it can be easy to fall into unhealthy patterns of behaviour which in turn can make you feel worse.  Below are some tips and resources that you may find useful to help you maintain good physical health:

Eating, Drinking and Recreation

Try to eat healthy, well-balanced meals, drink enough water, exercise inside where possible and outside once a day, and try to avoid smoking and alcohol.

Look After Your Sleep

Feeling anxious or worried can make it harder to get a good night's sleep. Good-quality sleep makes a big difference to how you feel mentally and physically, so it's important to get enough.

Try to maintain regular sleeping patterns and keep good sleep hygiene practices - like avoiding screens before bed, cutting back on caffeine and creating a restful environment. The Every Mind Matters sleep page provides practical advice on how to improve your sleep.

Exercising Safely at Home

Evidence tells us that prolonged periods of sitting are not good for our health, so it is important to try to move around the home as much as possible.

When staying at home you can find free easy workouts on British Heart Foundation's 10 minute living room workout

Whether it's a few star jumps in your bedroom, yoga, or dancing, exercise will help get the adrenaline out of your system and channel any stress or anxiety you may be feeling.

Very importantly, it will also keep the body well in terms of heart and lung, bone and muscle health. This can protect our overall health and also keep us functioning day to day and ensure we are all able to look after ourselves.

Our Council leisure colleagues share daily fitness challenges online on Facebook. Please check out their facebook page for more information on this. Family activities are also available within the Active Schools and Community sports Facebook pages:

• Annandale & Eskdale - https://www.facebook.com/annandaleeskdale.activeschools.communitysport
• Nithsdale - https://en-gb.facebook.com/Nithsdale-Active-Schools-and-Community-Sport-1079737128718491/
• Stewartry - https://www.facebook.com/725008694249210/photos/pcb.1345343008882439/1345342645549142/?type=3
• Wigtownshire - https://www.facebook.com/WigASCS
• Twitter - https://twitter.com/DGCsport  @DGCsport
• Disability Sport - https://www.facebook.com/DGDisabilitySport

Whenever you're exercising, please do so with caution and only if you feel well enough.  Read advice from the NHS on warming up and cooling down before and after exercise.

Support for Those Affected by Bereavement

We understand that dealing with bereavement and grief can be extremely difficult at any time.  You may be unsure what options are available for you, the practical support that is available or who is available for you to talk to about how you feel.

Support, emotional support, guidance and practical advice is available to you from a range of sources including:

• The Councils Bereavement guidance outlines the support available within the Council as well as other useful contacts.
• Cruse Bereavement Care Scotland offer one-to-one counselling across Scotland and their helpline can be accessed by phone on 0845 600 2227 from Monday to Wednesday, 10am to 8pm Thursday 10am to 9pm and Friday 10am to 4pm or email: support@crusescotland.org.uk
• Samaritans provide confidential emotional support for people experiencing distress, despair or suicidal thoughts and can be contacted by phone on 116 123 (24 hours a day, every day) or email: jo@samaritans.org

Further help and advice after a bereavement

• You can also find information and support for:
• bereaved parents
• bereaved children
• carers who suffer the bereavement of the person they cared for

Kindness and Looking out for Others

One thing that we have seen all over the world is that kindness is prevailing in these uncertain and challenging times.  The added benefit of helping others is that it is good for our own mental health and wellbeing and it can help reduce stress and improve our emotional wellbeing. In short doing good, does you good.

Can You Help Deliver Key Frontline Services and Support our Communities?

Would you like to volunteer to come forward to work in essential and critical frontline services on a temporary basis?

If you would like to volunteer or require more information, please call HR on internal 64300 or external 01387 260300 to speak to a member of the team. Alternatively email HRcovid19advice@dumgal.gov.uk

Random Acts of Kindness During the Coronavirus outbreak?

We have learnt that amid the fear, there is also community, support and hope.  Carrying out random acts of kindness will help you to try and see this as a different period of time in your life, and not necessarily a bad one.  To get involved:

1. Pick an item from the list available from the Mental Health Foundation
2. Take action
3. Share the kindness on social media
4. Tag @mentalhealth on Twitter and @mentalhealthfoundation on Instagram and Facebook
5. Use the hashtag #CoronavirusKindness

Keep in touch regularly with family, friends and neighbours and if you can play a part in being the eyes and ears of the community (but keep that social distance) by checking in on people who may be vulnerable or isolated and finding out what help they need.

Are You Worried About the Safety of Someone in our Region?

If you are worried about the safety of any person (including a child) living in Dumfries and Galloway, then please contact the Multi-Agency Safeguarding Hub (MASH) on 030 33 33 3001 or Social Work Out of Hours on 01387 273 660.

If you suspect that your neighbours or those in your community are victims of domestic abuse, we encourage you to report it to the Police.