Wellbeing help and advice

Recent weeks and the coming months will pose challenges for mental health for us all and we’re all different in how we cope with stress and anxiety. Now more than ever, we need to look after each other and take time to think about our own wellbeing and that of those around us. 

It’s ok to not be ok 

Asking for help when you need it could really help you manage your mental health, so please don't be afraid to do this. Our enhanced Employee Assistance Programme (EAP) is available to all Amey employees and their immediate family. It’s confidential, free, and independent from Amey and available 365 days a year, 24/7: click here for details. 

Wellbeing Network

215 Wellbeing Ambassadors and 120 Mental Health First Aiders make up our network of people who promote and support the safety and wellbeing of all employees. They're helping to change the way we think about and act on wellbeing in the workplace. They're personable and empathetic so please contact your local Wellbeing Ambassador for a chat, to ask for support or share ideas. Click here for a full list of our ambassadors. 

Be kind to yourself and be kind to others 

Take time out to do one thing for yourself and one thing for others (be kind to you, be kind to others). 

Take Notice 

Taking notice is about being aware of your feelings and the spaces you occupy. Taking time to reflect helps you to appreciate what you have and what matters to yousavour the little things – memories, acts of kindnessTaking notice of how other people are behaving and asking how others are feeling can result in offering support to someone who might need it. 

Give Back  

Giving back is a simple act of kindness that can make us and others feel supported. It doesn’t have to be much, but reaching out to support a family member, friend or colleague, a charity or community group can make a huge difference.  

Be Active  

Physical exercise is proven to have huge positive impacts on our mental wellbeing. Anything as little as jogging on the spot or a quick walk around the block, to running 5km – it is crucial we stay fit and well to maintain a positive mental wellbeing.  

Stay Connected 

In the current climate, where many of us are self-isolating, working from home and unable to see loved ones, it is more important than ever to stay connected. And with today's technology, it is perhaps easier than ever to do so and it's super important to keep us feeling positive.  

Learn Something  

It is never too late to learn something new. And there is a whole host of benefits that come with it – not just new skills, but a sense of reward and accomplishment that helps maintain a positive mental health.  

Click on the tabs below to find resources and activities related to each of these areas.                  

Emotional and Mental Health
Financial Wellbeing
Coronavirus Updates
Advice for parents
Community
Keeping fit and well
Learn Something
Stay Connected
Be Active
Give Back
Take Notice
reset

The resources below, provided by our Occupational Health partner Medigold Health, contain information about signs and symptoms, and the support you can get from external bodies and your GP if you need them. If someone is ill, concerned by any symptoms or needs medical advice, they should contact their GP. 

Breast Awareness

Cervical Cancer

Male Cancer

Ovarian Cancer

Prostate Cancer

Common Health Questions https://www.nhs.uk/common-health-questions/mens-health/

Stay connected during COVID - take a look at the Modern Workplace Portal on tips on how to use Teams

https://ameygroup.sharepoint.com/sites/AmeyMLP

Thrive (a partner of Medigold) are running free webinars with a focus on looking after ourselves during these uncertain times. To sign up click here.

Getting plenty of sleep (at least 7 hours), winding down (no screens) before you go to bed and waking up at the same time every day can help improve your mood and mental health.

https://www.amey.co.uk/media/6542/sleep.pdf 

Top Tips for A Good Nights Sleep

At Amey, we have a great deal of exciting learning opportunities on our Education HUB to help inspire and educate young people.

https://www.amey.co.uk/education 

Host a Teams meeting. Draw a large bucket. Ask colleagues to share what stresses them out and write them on the bucket. Discuss how they deal with their stress and stick or write these words outside and around the bucket

Stress Bucket

Choices Cycle to Work Scheme This is a year-round employee benefit which provides a discount and a way to spread out the cost of a bike of your choice. Now is a better time than ever to get into cycling and can greatly improve your physical and mental wellbeing. For more information on the scheme click here

https://www.amey.co.uk/employeebenefits/cycle-to-work/

lots of ideas of how to be kind to yourself and one another

https://www.actionforhappiness.org/calendars

Every week day join Joe Wicks at 9am for a 30 minute PE session - a good workout for all the family. If you can't make 9am all the sessions are on his YouTube channel - The Bodycoach

https://www.youtube.com/channel/UCAxW1XT0iEJo0TYlRfn6rYQ

Loads of ideas on exercises to do at home and you don't need to own any home gym equipment

https://www.womenshealthmag.com/fitness/g30272452/exercises-at-home/

Build skills with courses, certificates, and degrees online from world-class universities and companies. The Science of Well Being on Coursera is a great free option to increase your happiness and build productive habits.

https://www.coursera.org/learn/the-science-of-well-being

The L&D Team have created some bite-size information:
Resilience in the time of Covid-19
Wellbeing
How to learn well
Supporting people through change
Working from home
Dealing with emotions
Dealing with ambiguity

http://ameyworld.ameygroup.int/enabling-functions/human-resources/career-development-training/online-learning/lets-talk/supporting-you-during-the-coronavirus/

Adriene does very calm, simple yoga, that anyone can follow. She has just released her 30 day programme to follow, so this is a great place to start if you’re new. Half an hour before or after work will set you up or help you wind down a treat.

https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA

Psychological applications to support individuals to dealing with anxiety/worry during a global pandemic.

A guide to living with worry and anxiety amidst global uncertainty

Keep active and take part in Barry’s Bootcamp:

https://www.instagram.com/barrysuk/?hl=en

Zero Code is our simple framework to highlight the key actions we must all take to protect ourselves and others from harm. These factsheets have information and guidance on how to manage stress, anxiety and depression.

Stress Factsheet

Managers H&W Factsheet

Health & Wellbeing Factsheet

Depression Factsheet

Anxiety Factsheet

If you're feeling a bit low or lonely, listening to music can really help to lift your mood. Try one of these chilled spotify playlists to keep your morale up.

Chill hip hop:

https://open.spotify.com/playlist/1S8PgotmhGfAuWvXObKEIv

Music as medicine:

https://open.spotify.com/playlist/3fNAwPI1cu44auyICaregU

The Happiness Lab podcast:

https://pushkin.fm/the-happiness-lab

Stay connected during lockdown, why not try initiating a weekly quiz with your friends, family or colleagues using Zoom. Visit Youngminds to find out how:

https://youngminds.org.uk/blog/how-to-stay-connected-during-lockdown/

Save With Amey’s Wellbeing Centre (free until end of June) includes yoga, pilates, cardio and strength classes.

https://amey.rewardgateway.co.uk/SmartHub

How to respond effectively to the Corona crisis by Dr Russ Harris, author of The Happiness Trap. ‘FACE COVID’ is a set of practical steps for responding effectively to the Corona crisis

Face COVID

Keeping your mind active will help your overall mental health. There are some great apps available for brain training, allowing you to focus for 10-15 minutes on logic, strategic thinking, speed / reaction mathematics, language / word puzzles. It’s a really nice escape.

https://www.websudoku.com/
https://www.braingle.com/

There are plenty of ways you can volunteer to offer help - click below for more information

https://www.amey.co.uk/coronavirus-community-support/

Mindfulness - Acknowledge how you feel by writing things down, practicing meditation, or whatever works for you. Visit the MIND website which has some great suggestions.

https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/#collapse2066b

Try this short quiz to get a free plan, designed to help you feel more in control, deal with stress and anxiety, boost your mood and improve your sleep.

https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/

As part of the Mental Health Foundation’s work to help people lead mentally healthy lives, they have produced a series of publications.

Doing good does you good - You may recognise the expression that it is better to give than receive but did you know that this is backed up by research? In this guide to show the positive impact that helping others can have on your own mental health, including some tips and suggestions to help you get started. So, take a few minutes, have a read and think about doing something for a friend or a stranger today.

How to look after your mental health - This conversation is about mental health. Mental health is about the way you think and feel and your ability to deal with ups and downs. It’s important to take care of yourself and get the most from life. Making simple changes to how you live doesn’t need to cost a fortune or take up loads of time. Anyone can follow this advice. Why not start today?

How to manage and reduce stress - This guide will give you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it.

Join Mrs Bun the Baker Cookery School for toddlers to adults. Or sprinkle a touch of bun magic at home, with the “Baking with Mrs Bun the Baker” recipe book.

https://www.mrsbunthebaker.net

A student led initiative for promoting healthy food for students:

https://metmunch.com/cook/healthy-grrrnola-bites-by-sarah-dunkerton/

Eating well and eating certain foods is good for reducing stress and promoting wellbeing. It’s so easy to snack on biscuits in the office, let alone when you’re at home with your stock piled fridge. Try to stick to your usual eating. Also try and eat healthy- it’s important to keep your immune system on point. Stock up on fresh turmeric, ginger and garlic. And treat yourself to a fresh lemon and ginger tea.

Keeping a healthy immune system


Here are some great websites to get more ideas:

https://chocolatecoveredkatie.com 

https://deliciouslyella.com/recipes/  

https://www.eatwell101.com/healthy-quick-dinner-recipes

https://recipesdestination.com/25-fantastic-healthy-smoothies-of-instagram-easy/

With our lives changing more and more people are under pressure to work from home and/or home school their children.  This is a time to be kind to ourselves as we all adapt to unprecedented challenges.  You’re likely not be qualified to be a teacher, but you are superbly qualified to love, support, and encourage your children during this time. However, please remember to be kind to yourselves, and do things for the joy of learning and growing together and not through any misguided attempts to ‘teach’ them.

Some routine may be helpful for some families, and therefore we have provided some resources below to help with this.

Keeping fit and well

Doing everything you can to stay fit and well throughout this challenging time is more important than ever. Daily physical exercise (in line with Government guidelines on social distancing and lockdown restrictions), staying connected to friends, family and colleagues and practicing mindful activities to keep your mental health strong will all contribute positively to your overall wellbeing.

Keeping your immune system strong and healthy

Keeping your body healthy will help to keep your immune system strong, giving you a better chance of fighting off illnesses. Eating a healthy diet, staying hydrated, exercising regularly, getting plenty of sleep, and reducing stress will are all ways in which you can stay healthy. Please look at some ideas on how to boost your immune system on the quick links below.

There is more information on wellbeing on our AmeyWorld wellbeing page.

Jamie Forsyth, Mental Health First Aider & Wellbeing Ambassador (and Operations Controller on our Staffordshire Highways Account) has created a number of videos to help.

 

 

Access to more information on how to support local communities can be found by clicking here

Find guidance about coronavirus (COVID-19) for health professionals and other organisations by clicking here

This includes guidance on the mental health and wellbeing aspects of coronavirus

Salary Finance

Our partner Salary Finance can support you to manage your money. They are an independent service offering financial support including;

  • Tips and information to help you learn better money habits
  • Simple savings accounts
  • Employee loans at affordable rates

To find out more visit www.amey.salaryfinance.com 

Salary Finance has created a 10 point checklist to help you prepare your finances in this uncertain time and they’ve compiled a FAQ document following recent webinars they ran in response to the Coronavirus. In addition if you have a specific query you can email question@salaryfinance.com

There is a recorded Webinar available from Salary Finance to provide some hints and tips on managing your money during the Coronavirus pandemic - you can access this by clicking here

Save with Amey

This scheme can help you save money in hundreds of ways.  It only takes a minute to register via this link.  In addition we can now provide you with free access to their Wellbeing Centre until the end of June to help during these uncertain times.

 

You might be worried about coronavirus (COVID-19) and how it could affect your life. This may include being asked to stay at home or avoid other people.

This might feel difficult or stressful. But there are lots of things you can try that could help your wellbeing.

This information is to help you cope if:

Check out their website for more information

https://twitter.com/i/events/1239876088337059840

This page is a timeline of Tweets with information and advice from the Prime Minister, First Ministers, NHS and public health authorities across the UK.

For more, visit https://www.nhs.uk/conditions/coronavirus-covid-19/

Thrive (a partner of Medigold) are running free webinars with a focus on looking after ourselves during these uncertain times. To sign up click here.

All webinars on available on the Thrive youtube channel – new ones will be added as they are created

@Ameyplc

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