WELLBEING TIPS AND

EXERCISES TO HELP YOU

IN COVID TIMES

E : Contactus@womenoutwest .co .uk T : 01946 550103 W: www.womenoutwest .co .uk

WOMEN OUT WEST

WITH THANKS TO:

On the following pages we hope to give you a few ideas on how to copewith the "new normal", to remind you that we are here to support you,and also to share resources that may be good for your wellbeing.

There are some excellent resources available to support you. and agreat starting place for extra help is on the Every Life Matters website. https://www.every-life-matters.org.uk/. There are also some useful leaflets on this NHS page https://web.ntw.nhs.uk/selfhelp/

Why not join our walking for Wellbeing challenge? It isjust for fun and a great way to step out together inspirit for a common goal, Visit the website and you'llfind the link on the front page. It's free, and whether youadd just a few steps, a few kms a month or get reallystuck in between now and February you'll be helping ustravel round Britain in our second challenge. Just scanthe code or visit our website to join in.

If you find yourself feeling low, lonely, fearfulor anxious in these strange times ofCoronavirus, at least know that you are notalone. It is a very challenging time, and this isparticularly true if you are feeling moreisolated or trapped at home.

Visit our website to find out how we can help you. During periods oflockdown this will be with online support, although in critical cases wemay be able to arrange face to face assessments. Get in touch or seekout practical help via above links - don't wait until you feel worse.

It's always good to be able to put faces to names,so here is the WoW team: From left, Rebecca Todd,Deborah Paisley, Rachel Holliday, Rachel Pettit andAishea Drysder. You can connect with us on emailat contactus@womenoutwest.co.uk

Find us on Instagram, Facebook, Twitter & LinkedIn

Meet the WoW Team

Coping in Times of Covid-19

Join our second Stepping Up Challenge

Help and Support

Staying Positive is not always easy, and Covid times have added even morechallenges to our mental wellbeing. The human brain is also inclined tofocus on bad experiences, while forgetting some of the better ones. Forexample, we might dwell on an awkward social moment but forget thehundreds of normal ones. By making a point of recognising positive experiences - no matter howsmall - it can really help to improve your mood. A great start to changingour mindset during difficult times is to record positive moments at the endof the day. Aim for three each day this next week. And be sure to recordsomething that you have done for yourself - maybe a walk, yoga, cooking oreven volunteering....

Tuesday:1..........................................................2..........................................................3..........................................................

Staying Positive

Monday:1..........................................................2..........................................................3..........................................................

Wednesday:1..........................................................2..........................................................3..........................................................

"Time for me" today?

"Time for me" today?

"Time for me" activity?

Positive Thinking

Thursday:1..........................................................2..........................................................3..........................................................

Friday:1..........................................................2..........................................................3..........................................................

Saturday:1..........................................................2..........................................................3..........................................................

Sunday:1..........................................................2..........................................................3..........................................................

"Time for me" today?

"Time for me" today?

"Time for me" today?

"Time for me" today?

Keep in mind that stress isn't a bad thing

Talk about your problems, even if they won't be solved

Keep things in perspective

Set time aside for yourself

Focus on the basics

Stress Management Tips

Stress motivates us to work towards solving our problems. It ishelpful to reframe thoughts on stress, so that it becomes anacceptable emotion. The goal is to manage stress, not eliminate it.

Talking about the things that stress you releases hormones in yourbody that reduce the negative feelings associated with stress. Timespent talking with friends and loved ones is valuable.

Prioritise your responsibilities

Focus on completing quick tasks first. Having too many "to-dos" canbe stressful, even if none of them are very big. Quickly knocking offsmall tasks will clear up your mind for larger responsibilities.

Stress can start a harmful cycle where basic needs are neglected.Remember to focus on your basic needs such as eating well, sleepingregularly and exercising.

Personal time usually gets moved to the bottom of the list whenthings get hectic. However, when personal time is neglected, everythingelse tends to suffer. Set aside time to relax and have fun every day.

In the heat of the moment, little problems can feel bigger than theyare. Take a step back and think about how important the things arethat are stressing you. Will they still matter in a week? In a year? Writeabout them and develop a good perspective.

www.womenoutwest.co.uk

Here's how to recognize Negative thoughts:Blaming myself: Be on the lookout for times when you tell yourselfthat you've "ruined everything" or that something is "all your fault."

Looking for bad news: Do you focus on the one bad thing that hashappened rather than the five good things?. Dwelling on the negativewill hold you back in a darker place. Try to find ways to look at thingswith a more balanced view. Easier said than done but try some of thetechniques below. Have a go at using the anxiety diary as well.

Predicting what will go wrong: You don't know what will happentomorrow, but it is very easy to guess that something will go wrong.Making assumptions can actually become a self fulfilling prophecy!

Focussing on the worst bits: Telling yourself that the whole ofsomething went wrong or was a complete disaster when really itwasn't.... The more negatively you think, the worse you'll feel. And theworse you feel, the less likely you are to take positive action and seethings clearly.

Replace these negative thoughts With fact - with real thoughts. Whenyou think "I'll never get everything done today," you might reframe it as"I can start by getting the most urgent tasks done this morning andworking out what can wait."

Replacing your overly negative thoughts with more realisticstatements can help you. It takes time to change your thoughtpatterns, but it will become easier and a habit over time.

You'll suddenly realise that it has been an easier few hours, or fewdays because you have helped yourself manage your thoughts.

And remember that talking about worries with friends or family canreally help to free up your mind and reduce negative feelingsassociated with stress. And if you just can't calm your mind right now,think about doing something that totally absorbs your mind for a littlewhile. Reading, drawing, word-search, painting..... then see how youfeel.

And remember the team at WoW is here to help so stay in touch

Managing Negative Thoughts

Practical Anxiety ExerciseU

sing a table like this can help you to recodnise triggers, which m

eans that you can find ways to m

anagethem

. Try it out here, and see if you find some practical w

ays to feel calmer and m

ore in control.

Relaxing Safe Place Imagery Creating a visual image of somewheresafe for you can help to create calm andpeace of mind. Try this when you feelanxious. If you notice any negative links orimages entering your positive imagerythen just discard that image and think ofsomething else.

Avoid using your home or bed as a safe place. Create a new "safe place"in your imagination. You can engage all your senses to build a picture inyour mind's eye.

Start by getting comfortable in a quiet place where you won't bedisturbed, and take a few minutes to focus on your breathing, closeyour eyes, become aware of any tension in your body, and let thattension go each time you breathe out.

Imagine a place where you feel calm,peaceful and safe. It may be somewhereyou have been or seen a picture of, or justa peaceful place you create in your mind.Look around you in that place, notice thecolours and shapes. What else do younotice?Notice the sounds around you, or even the silence. Sounds far awayand those near to you. Those that are more noticeable and thosethat are more subtle. What smells do you notice there? Focus on skin sensations - the earth beneath you or whatever issupporting you in that place, the temperature, the air, anything elseyou can touch.Notice the pleasant physical sensations in your body whilst youenjoy your safe place.

Now, while you are in your safe place youmight give it a name or even a word orphrase that you can use to bring thatback any time you need to.You can linger there a while, just enjoyingthe peace and serenity. You can leavewhenever you want to just by opening youreyes and being aware of where you arenow.

Colour your way to calm

ing your mind

Just remember that you are....

.... and that we're here to support you

Keep in touch with opportunities on our website, and as Coronavirus restictionsease we will share details of events and courses to support you as we get backto some normality. We're here for you! #TeamWoW