Question 1

Mindfulness with Peter Helmer

Accepted Answer

Virtual mindfulness class

Q: Mindfulness with Peter Helmer

<p>${youtube}<a href="jW9FXnP4zsQ">Introducing Mindfulness</a></p> <h1 id="virtualmindfulnessclass">Virtual mindfulness class</h1> <p>Experienced NHS mindfulness practitioner Peter Helmer will be facilitating a regular mindfulness group, join on:</p> <ul> <li>Monday morning at 10am, or Monday evening at 6pm</li> <li>Friday afternoon at 3pm</li> </ul> <p>**New lunchtime sessions starting from 18 October! **</p> <ul> <li>Monday at 12pm (30 minutes)</li> <li>Thursday at 12pm (30 minutes)</li> </ul> <p>Join Zoom Meeting <a href="https://us02web.zoom.us/j/83287211894?pwd=NjhsSkJPSU5MQTcrZ0h0VzhiOWZFZz09">https://us02web.zoom.us/j/83287211894?pwd=NjhsSkJPSU5MQTcrZ0h0VzhiOWZFZz09</a> </p> <p>Meeting ID: 832 8721 1894 Passcode: 710832</p> <p>It will also be possible to book one to one or team group sessions both within and outside of clinic hours, contact Peter at Peter.helmer@nhs.net. The hour long sessions will consist of guided practices of mindfulness relaxation, Q&amp;A, and a chance to check in with the group.</p> <h1 id="mindfulnessmeditationaudioclips">Mindfulness meditation audio clips</h1> <p>${youtube}<a href="3UlFzo1e_24">Audio clip: 10 minute mindfulness</a></p> <p>${youtube}<a href="zQ1Tj0MQVfg">Audio clip: 12 minute mindfulness body scan</a></p> <hr />

Experienced NHS mindfulness practitioner Peter Helmer will be facilitating a regular mindfulness group, join on:

Monday morning at 10am, or Monday evening at 6pm
Friday afternoon at 3pm

**New lunchtime sessions starting from 18 October! **

Monday at 12pm (30 minutes)
Thursday at 12pm (30 minutes)

Join Zoom Meeting https://us02web.zoom.us/j/83287211894?pwd=NjhsSkJPSU5MQTcrZ0h0VzhiOWZFZz09

Meeting ID: 832 8721 1894 Passcode: 710832

It will also be possible to book one to one or team group sessions both within and outside of clinic hours, contact Peter at Peter.helmer@nhs.net. The hour long sessions will consist of guided practices of mindfulness relaxation, Q&A, and a chance to check in with the group.

Mindfulness meditation audio clips

${youtube}Audio clip: 10 minute mindfulness

${youtube}Audio clip: 12 minute mindfulness body scan

Question 2

Free wellbeing apps

Accepted Answer

${color}[#ff8000](Free wellbeing apps )

NHS staff have been given free access to a number of wellbeing apps to support with their mental health and wellbeing. We've listed a select few below:

| Click each link below for more information, including how to access support. Find further details on the NHS England website.

${color}[#ff8000](Bright Sky)

Bright Sky is a free to download mobile app providing support and information for anyone who may be in an abusive relationship or those concerned about someone they know. The app is also available to use in Polish, Punjabi and Urdu.

Bright Sky

${color}[#ff8000](City Parents)

The Cityparents programme consists of a curated collection of positive and practical support for working parents, delivered through expert-led webinars/seminars, advice, peer insights, online articles, blogs and podcast. Their aim is to help working parents and those with caring responsibilities develop skills, enhance family life, improve wellbeing and support work / life balance. Cityparents

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Headspace is a science-backed app in mindfulness and meditation, providing unique tools and resources to help reduce stress, build resilience, and

Question 3

Needle phobia

Accepted Answer

Needle phobia also called belonephobia, aichmophobia, or trypanophobia is very common, affecting at least one in 10 people. It may be stopping you from having an important vaccination or a blood test. It is nothing to be ashamed of and simple exercises with practice can help to overcome it quickly.

Watch this short video by Ciara, our CBT Therapist giving a brief overview of needle phobia:

${youtube}Ciara, our CBT Therapist talks about needle phobia

${color}[#ff8000](Overcoming your fear of needles)

Many people have this fear, but it can be overcome with simple exercises and practice. For some people, it is linked to fainting, or feeling faint. When their fear is triggered (for example, by seeing blood or thinking about an injection), their heart rate and blood pressure increase (as with other kinds of fears), but then rapidly drop. It is this fall in blood pressure that can cause fainting. Many people do not confront their fear because they are worried they may embarrass or hurt themselves through fainting.

Other people do not feel faint or actually faint, but do feel panicky when their fear is triggered.

${color}[#ff8000](What can I do to overcome my fears?)

First of all, do tell the person who is co-ordinating your care, or the person who is giving you your injection or blood test, about your worries. They may be able to answer any specific questions you have. They may also be able to help you cope with the procedure, for example, by chatti

Question 4

Coping with stress

Accepted Answer

It’s completely normal to feel stressed or burned out, it’s important to recognise these signs or feelings and how to overcome them.

It's helpful to learn how to manage stress caused by work. If you often experience feelings of stress, you might be at risk of developing a mental health problem like depression or anxiety.

What is stress?

Have you ever found yourself in a situation where your to-do list seems endless, deadlines are fast approaching and you find yourself saying ‘Eek! I feel stressed!’? But what is stress really, and how does it affect us?

Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action.

Recognising the signs of stress

Cognitive

Memory problems
Inability to concentrate
'Brain Fog'
Indecision
Starting many tasks but achieving little
Self doubt

Emotional

Depression
Moodiness
Irritability
Fatalistic Thinking
Panic
Cynicism
Anxiety
Feeling overwhelmed
Frustration

Physical

Chest pain
Rapid heartbeat
Aches and pains
Frequent colds
Skin complaints
Indigestion
High blood pressure

Behavioural

Increase intake in alcohol, cigare

Question 5

Managing anxiety and worries

Accepted Answer

Managing anxiety and worries

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. Everyone will experience anxiety at some point in their life, and this could be related to a variety of things such as: health, finances, work, school or relationships. It is also possible to feel anxious without being able to identify the cause. If you are finding yourself feeling anxious most of the time, or it is impacting on your ability to do everyday tasks, you may be experiencing an anxiety disorder.

When anxiety becomes overwhelming it can cause a change in your behaviour and the way you think and feel about things, resulting in symptoms such as:

restlessness
a sense of dread
feeling constantly "on edge"
difficulty concentrating
irritability

Your symptoms may cause you to withdraw from social contact to avoid feelings of worry and dread. You may also find going to work difficult and stressful, and may take time off sick. These actions can make you worry even more about yourself and reduce your self-esteem.

You may also experience a range of physical symptoms including:

dizziness
tiredness
a noticeably strong, fast or irregular heartbeat (palpitations)
muscle aches and tension
trembling or shaking
dry mouth
excessive sweating
shortness of breath
stomach ache
feeling sick
headache
pins and needles
insomnia

Watch this short video that explains the causes, symptoms and treatment of an anxiety

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Question 6

Free webinars

Accepted Answer

Take a look at the range of recorded webinars you can watch (organised by topic alphabetically)

Anxiety

Managing anxiety by Thrive Ldn - click here to watch
Managing anxiety in uncertain times by Recovery and Wellbeing College - click here to watch ${color}[#d2149f](For more resources on feeling anxious, visit this page)

BAME wellbeing

BAME Wellbeing with David Truswell by Thrive Ldn - click here to watch ${color}[#d2149f](For more BAME wellbeing resources, visit this page)

Bereavement and loss awareness

Wellbeing in a time of loss and bereavement - click here to watch Upcoming:

Webinars for workers supporting those experiencing bereavement - book your place here ${color}[#d2149f](For more resources on bereavement and loss awareness, visit this page)

Financial anxiety

Managing financial anxiety by Thrive Ldn - click here to watch

Low mood and burnout

Managing

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