Coronavirus – Health & Wellbeing

Coronavirus - Health & Wellbeing

Wellbeing Logo

West College Scotland – Wellbeing and Mental Health Information

West College Scotland cares. We are a community and during this time we will be reaching out through our intranet sites and social media with hints, tips and information that we hope can support your wellbeing and mental health throughout this crisis.

Coronavirus (Covid-19) is a new strain of coronavirus first identified in Wuhan City, China in December 2019. Cases have now been confirmed worldwide including in other areas of mainland China and Hong Kong, as well as the UK, Japan, Australia, the USA and Europe.

We know that many of our students will be feeling anxious about the virus and you may be confused about hearing different advice.  The situation has been changing rapidly. The best place for updated guidance is Health Protection Scotland (HPS) website.

Also go to NHS.UK/coronavirus for information about the virus and how to protect yourself.

Above the Wellbeing logo – there are five tabs with links to resources we hope you will find useful, such as:

  • SilverCloud [ register | log in ],
  • Mindfulness,
  • How to work without face-to-face teaching,
  • Recipes,
  • Keeping the kids entertained,
  • Routine and things to try

Other links

NHS Inform – https://www.nhsinform.scot/coronavirus

NHS Symptom Checker – https://111.nhs.uk/covid-19

Coronavirus: UK broadband data caps removed during pandemic

For more information on Student Wellbeing please click HERE

Helpful Information

Helpful Information


Some other helpful advice can be found in the documents below

Mindfulness – a helpful guide to explain what mindfulness is and some breathing exercises that can help you find your inner calm.

How to work without face 2 face teaching – Hints and tips for studying at home during this unprecedented time.

Mobile Phone Apps for Mental Health – A list of useful apps that can help support your mental health during this time.

New Things to try during Isolation – ideas for new things to try while in isolation.

Social Media – A guide exploring how to keep yourself safe on social media during these times.

Things to do with Kids – ideas for entertaining the kids during isolation

Routine – Information on the importance of keeping a routine and the importance it has on your mental health and wellbeing.

Recipe websites – A guide to recipe websites

Fitness – Ways to Keep your fitness level up

Free Online Activities – Things to do that don’t involve a cost

 

 

Coronavirus Anxiety

anxiety

Ways to Deal with Coronavirus Anxiety

There is no doubt about it. These are stressful times and fear of the unknown can be a very frightening thing.

For many people, the uncertainty surrounding coronavirus is the hardest thing to handle. We don’t know how exactly we’ll be impacted or how bad things might get. And that makes it all too easy to catastrophize and spiral out into overwhelming dread and panic. But there are many things you can do—even in the face of this unique crisis—to manage your anxiety and fears.

Stay informed—but don’t obsessively check the news

It’s vital to stay informed, particularly about what’s happening in your community, so you can follow advised safety precautions and do your part to slow the spread of coronavirus. But there’s a lot of misinformation going around, as well as sensationalistic coverage that only feeds into fear. It’s important to be discerning about what you read and watch.

· Stick to trustworthy sources such as the CDC, the World Health Organization, and your local public health authorities.

· Limit how often you check for updates. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive—fuelling anxiety rather than easing it. The limit is different for everyone, so pay attention to how you’re feeling and adjust accordingly.

· Step away from media if you start feeling overwhelmed. If anxiety is an ongoing issue, consider limiting your media consumption to a specific time frame and time of day (e.g. thirty minutes each evening at 6 pm).

· Ask someone reliable to share important updates. If you’d feel better avoiding media entirely, ask someone you trust to pass along any major updates you need to know about.

· Be careful what you share. Do your best to verify information before passing it on. Snopes’ Coronavirus Collection is one place to start. We all need to do our part to avoid spreading rumours and creating unnecessary panic.

Focus on the things you can control

We’re in a time of massive upheaval. There are so many things outside of our control, including how long the pandemic lasts, how other people behave, and what’s going to happen in our communities. That’s a tough thing to accept, and so many of us respond by endlessly searching the Internet for answers and thinking over all the different scenarios that might happen. But if we’re focusing on questions with unknowable answers and circumstances outside of our personal control, this strategy will get us nowhere—aside from feeling drained, anxious, and overwhelmed.

When you feel yourself getting caught up in fear of what might happen, try to shift your focus to things you can control. For example, you can’t control how severe the coronavirus outbreak is in your city or town, but you can take steps to reduce your own personal risk (and the risk you’ll unknowingly spread it to others), such as:

· washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.

· avoiding touching your face (particularly your eyes, nose, and mouth).

· staying home as much as possible, even if you don’t feel sick.

· avoiding crowds and gatherings of 10 or more people.

· avoiding all non-essential shopping and travel.

· keeping 6 feet of distance between yourself and others when out.

· getting plenty of sleep, which helps support your immune system.

· following all recommendations from health authorities.

Plan for what you can

It’s natural to be concerned about what may happen if your workplace closes, your children have to stay home from school, you or someone you love gets sick, or you have to self-quarantine. While these possibilities can be scary to think about, being proactive can help relieve at least some of the anxiety.

· Write down specific worries you have about how coronavirus may disrupt your life. If you start feeling overwhelmed, take a break.

· Make a list of all the possible solutions you can think of. Try not to get too hung up on “perfect” options. Include whatever comes to mind that could help you get by.

· Focus on concrete things you can problem solve or change, rather than circumstances beyond your control.

· After you’ve evaluated your options, draw up a plan of action. When you’re done, set it aside and resist the urge to go back to it until you need it or your circumstances significantly change.

How to stop “what-ifs” from spiralling

Relinquishing our desire for certainty and control is easier said than done. If you feel yourself start to spin out into negativity or panic, grounding yourself in the present moment can stop the negative spiral and allow your rational brain to come back online.

The technique is simple yet effective: Bring your attention to your breath and your body. Focus all of your attention on the here and now: noticing the sights, sounds, and smells around you and what you’re feeling in your body. Continue to breath slowly in and out—gently bringing your mind back to your body and breath every time it drifts—until you feel more calm.

For a mindful breathing meditation that can help you regain inner calm, click here.

Stay connected—even when physically isolated

Evidence shows that many people with coronavirus—particularly young, seemingly healthy people—don’t have symptoms but can still spread the virus. That’s why the biggest thing that most people can do right now to make a positive difference is to practice social distancing.

But social distancing comes with its own risks. Humans are social animals. We’re hardwired for connection. Isolation and loneliness can exacerbate anxiety and depression, and even impact our physical health. That’s why it’s important to stay connected as best we can and reach out for support when we need it, even as we cut back on in-person socializing.

· Make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling regular phone, chat, or Skype dates to counteract that tendency.

· While in-person visits are limited, substitute video chatting if you’re able. Face-to-face contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.

· Social media can be a powerful tool—not only for connecting with friends, family, and acquaintances—but for feeling connected in a greater sense to our communities, country, and the world. It reminds us we’re not alone. · That said, be mindful of how social media is making you feel. Don’t hesitate to mute keywords or people who are exacerbating your anxiety. And log off if it’s making you feel worse.

· Don’t let coronavirus dominate every conversation. It’s important to take breaks from stressful thoughts about the pandemic to simply enjoy each other’s company—to laugh, share stories, and focus on other things going on in our lives.

Emotions are contagious, so be wise about who you turn to for support

All of us are going to need reassurance, advice, or a sympathetic ear during this difficult time. But be careful who you choose as a sounding board. The coronavirus is not the only thing that’s contagious. So are emotions! Avoid talking about the virus with people

who tend to be negative or who reinforce and ramp up your fears. Turn to the people in your life who are thoughtful, level-headed, and good listeners.

Take care of your body and spirit

This is an extraordinarily trying time, and all the tried-and-true stress management strategies apply, such as eating healthy meals, getting plenty of sleep, and meditating. Beyond that, here are some tips for practicing self-care in the face of the unique disruptions caused by the coronavirus.

· Be kind to yourself. Go easy on yourself if you’re experiencing more depression or anxiety than usual. You’re not alone in your struggles.

· Maintain a routine as best you can. Even if you’re stuck at home, try to stick to your regular sleep, school, meal, or work schedule. This can help you maintain a sense of normalcy.

· Take time out for activities you enjoy. Read a good book, watch a comedy, play a fun board or video game, make something—whether it’s a new recipe, a craft, or a piece of art. It doesn’t matter what you do, as long as it takes you out of your worries.

· Get out in nature, if possible. Sunshine and fresh air will do you good. Even a walk around your neighbourhood can make you feel better. Just be sure to avoid crowds, keep your distance from people you encounter, and obey restrictions in your area.

· Find ways to exercise. Staying active will help you release anxiety, relieve stress, and manage your mood. While the gym and group classes are out, you can still cycle, hike, or walk. Or if you’re stuck at home, look online for exercise videos you can follow. There are many things you can do even without equipment, such as yoga and exercises that use your own bodyweight.

· Avoid self-medicating. Be careful that you’re not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid for now.

· Take up a relaxation practice. When stressors throw your nervous system out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium. Regular practice delivers the greatest benefits, so see if you can set aside even a little time every day.

Help others (it will make you feel better)

At times like this, it’s easy to get caught up in your own fears and concerns. But amid all the stories of people fighting over rolls of toilet paper or lining up outside gun stores to arm themselves, it’s important to take a breath and remember that we’re all in this together. As a quote circulating in Italy reminds us: “We’re standing far apart now so we can embrace each other later.”

It’s no coincidence that those who focus on others in need and support their communities, especially during times of crises, tend to be happier and healthier than those who act selfishly. Helping others not only makes a difference to your community—

and even to the wider world at this time—it can also support your own mental health and well-being. Much of the anguish accompanying this pandemic stems from feeling powerless. Doing kind and helpful acts for others can help you regain a sense of control over your life—as well as adding meaning and purpose.

Even when you’re self-isolating or maintaining social distance, there’s still plenty you can do to help others.

Follow guidelines for preventing the spread of the virus. Even if you’re not in a high-risk group, staying at home, washing your hands frequently, and avoiding contact with others can help save the lives of the most vulnerable in your community and prevent overburdening the healthcare system.

Reach out to others in need. If you know people in your community who are isolated—particularly the elderly or disabled—you can still offer support. Perhaps an older neighbour needs help with groceries or fulfilling a prescription? You can always leave packages on their doorstep to avoid direct contact. Or maybe they just need to hear a friendly, reassuring voice over the phone. Many local social media groups can help put you in touch with vulnerable people in your area.

Donate to food banks. Panic-buying and hoarding have not only left grocery store shelves stripped bare but have also drastically reduced supplies to food banks. You can help older adults, low-income families, and others in need by donating food or cash.

Be a calming influence. If friends or loved ones are panicking, try to help them gain some perspective on the situation. Instead of scaremongering or giving credence to false rumours, refer them to reputable news sources. Being a positive, uplifting influence in these anxious times can help you feel better about your own situation too.

Be kind to others. An infectious disease is not connected to any racial or ethnic group, so speak up if you hear negative stereotypes that only promote prejudice. With the right outlook and intentions, we can all ensure that kindness and charity spread throughout our communities even faster than this virus.

If you have any ideas for any information that you would like to see added to this page, then please do not hesitate to e-mail Kirsty MacEwan – Kirsty.macewan@wcs.ac.uk

Mindfulness

Mindfulness

Introduction to Mindfulness

This guided introduction to Mindfulness is by Sandra Docherty. Sandra is not only a Beauty Lecturer at West College Scotland, but a mindfulness practitioner.  We hope that this video provides a short insight into the benefits of mindfulness.

Mindfulness the Breath

Sandra Docherty once again provides an insightful guide to mindfulness meditation, visualisation and positive affirmations, which provide strength and calm.

 

Silvercloud

silver cloud

SilverCloud Online cCBT Resource

All students have access to the SilverCloudHealth service at https://wcs.silvercloudhealth.com. Students must use their student email account (studentNumber@live.wcs.ac.uk) to sign up to the service at https://wcs.silvercloudhealth.com/signup

There are five online modules:

  • Anxiety
  • Body image
  • Depression
  • Resilience
  • Stress

Students can access their email through the MyDay app or at https://outlook.office.com

Students can log into the service at https://wcs.silvercloudhealth.com

All students have access to the SilverCloudHealth service at https://wcs.silvercloudhealth.com. Students must use their student email account (studentNumber@live.wcs.ac.uk) to sign up to the service at https://wcs.silvercloudhealth.com/signup

Domestic Abuse

Domestic Abuse Information

NUS

Domestic Abuse and Gender based violence (GBV) is a major public health, equality and human rights issue. It covers a spectrum of violence and abuse, committed primarily but not exclusively against women by men. This includes, but is not limited to

  • domestic abuse
  • rape and sexual assault
  • childhood sexual abuse
  • stalking and harassment
  • commercial sexual exploitation
  • harmful practices – such as female genital mutilation, forced marriage and so-called ‘honour’ based violence.

Local organisations that can provide support if you are being subjected to Domestic Abuse

West Dunbartonshire

  • Dumbarton District Woman’s Aid – 01389 751036
  • Rape Crisis Glasgow and Clyde – 08088 00 00 14

Renfrewshire

  • Renfrewshire Woman’s Aid – Tel: 0800 025 7603
  • Rape Crisis Glasgow and Clyde – 08088 00 00 14

Inverclyde

  • Inverclyde Woman’s Aid – Tel: 01475 888505
  • Rape Crisis Glasgow and Clyde – 08088 00 00 14

Websites