Keeping active and healthy
Mental Health and Wellbeing
Mental Health & Wellbeing is just as important as physical health and many factors and life events can have an impact on how we feel. This hub provides links to further information and services available that can help you to improve your mental health & wellbeing.
If you are feeling very distressed, require emotional support or are suicidal then please click here where you can find details of organisations who can help.
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing.
National Services Scotland
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing
Taking care of yourself
Looking after your own mind and body health and wellbeing is crucial, we are all under increased pressure, and its important that we are all able to talk openly and honestly about our wellbeing. There is a lot of information being circulated at the moment, all offering different advice and support, this in itself, can feel overwhelming, so to make it easier for you, we have brought some of this content together into a Employee Information - Looking After Your Wellbeing
Wellbeing Hub on Teams
HWL Team have developed a wellbeing hub on teams where you can find information and resources with a focus on supporting your mental health and wellbeing. Within the hub there is access to Trained Mental Health First Aiders who are staff that are available to speak to in confidence, but please note these are not counsellors. To access the Wellbeing Hub click here
NSS Staff Networks
The NSS has a variety of staff networks, which are voluntary groups of colleagues that share similar beliefs, backgrounds, or interests. To help you navigate the different networks available for you to join as an NSS employee, you can use this website to find a list of the different networks, their aims, and how to join if you decide to do so!
Online resources
The Scottish Government has launched a wellbeing hub for health and social care staff and their families
- SAMH – has created a very informative Coronavirus information hub
- NHS – Mental Health Apps- for a list of free and paid apps for mental wellbeing
- NHS Education for Scotland - wellbeing support through TURAS
- NHS Inform Mental Health Support
- Breathing & Relaxation exercises for Stress
- Living Life (NHS24)
- Breathing Space
NHS 24
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing
NHS Education for Scotland
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing
NHS Golden Jubilee
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing
Public Health Scotland
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing
Taking care of yourself
Looking after your own mind and body health and wellbeing is crucial, we are all under increased pressure, and its important that we are all able to talk openly and honestly about our wellbeing. There is a lot of information being circulated at the moment, all offering different advice and support, this in itself, can feel overwhelming, so to make it easier for you, we have brought some of this content together into a Employee Information - Looking After Your Wellbeing
Online resources
The Scottish Government has launched a wellbeing hub for health and social care staff and their families
- SAMH – has created a very informative Coronavirus information hub
- NHS – Mental Health Apps- for a list of free and paid apps for mental wellbeing
- NHS Education for Scotland - wellbeing support through TURAS
- NHS Inform Mental Health Support
- Breathing & Relaxation exercises for Stress
- Living Life (NHS24)
- Breathing Space
The State Hospital
On this page you will find support, guidance and webinars / pod casts to help you to be proactive in ensuring good mental health wellbeing
- MH&Wellbeing - Bereavement - Grief Awareness
Grief Awareness
National Grief Awareness is a campaign that helps to raise awareness of the support available and the impact grief can have.
It is also a call to action to encourage us to talk about this topic and check-in on others.
Listen to the podcasts below to learn about some of the ways you can support a team member at work who is bereaved
- For Managers - Supporting a team member who is bereaved
- For Employees - Supporting someone who is bereaved
- MH&Wellbeing - Circles of Control by the British Red Cross
How to manager your worries
Its normal to worry, but when we worry about about things which we may not be able to control, it can feel hard to manage. The British Red Cross have developed this YouTube video to support called Circles of Control
- Physical Wellbeing - Using physical activity to improve mental health
Information about how physical activity can help your mental health, and tips for choosing an activity that works for you, and how to overcome anything that might stop you from becoming more active.
Click to access the Mind physical activity page
- MH&Wellbeing - What is Self-Esteem?
Mind will explain to you what self-esteem us, provide practical tips for improving your self-esteem, and advice on where you can go for support. Click HERE to access
- Looking after yourself - Sun Awareness
Optima Health our Employee Assistance Programme has provided us with information on Sun Awareness
UV damage: early detection of skin cancer
The biggest cause of skin cancer is too much exposure to UV light from sunlight or sunbeds. Although skin cancer is one of the most common forms of cancer in the UK, it is also one of the most preventable. Taking steps such as using a high-factor sunscreen, covering up and staying out of direct sunlight can help to prevent sun damage.
There are two main types of skin cancer:
- Non-melanoma: the most common type of skin cancer with 210K+ cases diagnosed each year in the UK
- Melanoma: the most serious type of skin cancer, with 16K+ cases diagnosed each year in the UK
Around 90% of melanoma skin cancer cases could be prevented by enjoying the sun safely and avoiding sunbeds.
Symptoms of skin cancer can vary and can sometimes look similar to other conditions. It’s important to get to know what your skin looks like normally to help you spot any unusual changes. Checking our skin on a regular basis is something we can all do to help detect skin cancer early and provide the best chances for treatment.
Checking for signs of non-melanoma skin cancer
Some common symptoms of non-melanoma skin cancer can include a sore area of skin that:
- Doesn’t heal within 4 weeks
- Looks unusual
- Hurts, is itchy, bleeds, crusts or scabs for more than 4 weeks
Find more information about non-melanoma skin cancer symptoms at Cancer Research UK
Checking for signs of melanoma skin cancer
A common sign of melanoma skin cancer is the appearance of a new mole or a change in an existing mole. Changes to look out for include a mole that’s getting bigger, changing shape, changing colour, bleeding or becoming crusty, itchy or sore.
You can use the ABCDE checklist to help you tell the difference between a normal mole and a melanoma:
- Asymmetrical – melanomas usually have 2 very different halves and are an irregular shape
- Border – melanomas usually have a notched or ragged border
- Colours – melanomas will usually be a mix of 2 or more colours
- Diameter – most melanomas are usually larger than 6mm in diameter
- Enlargement or elevation – a mole that changes size over time is more likely to be a melanoma
The British Association of Dermatologists have provided guidance on how to check your skin. Further information about the symptoms of melanoma skin cancer including visual examples is available on the NHS website
When to see your GP
If you notice a change in your skin that isn’t normal for you see your GP. This may include changes to a mole, noticing a new mole, or noticing a spot or sore that doesn’t heal within 4 weeks (that hurts, is itchy, crusty and scabs over). The symptom may not be related to skin cancer, but it is important to get it checked
For further advice on staying safe in the sun visit the NHS website. More information about skin cancer and detection is available from Cancer Research UK and Skcin
Optima Health - Ref: WW-HB-004; last reviewed: April 2022 © 2022 Optima Health®. All rights reserved
- MH&Wellbeing - Looking after yourself
MH&Wellbeing - Looking after your Wellbeing
Looking after your own mind and body health and wellbeing is crucial, we are all under increased pressure, and its important that we are all able to talk openly and honestly about our wellbeing. There is a lot of information being circulated at the moment, all offering different advice and support, this in itself, can feel overwhelming, so to make it easier for you, we have brought some of this content together into a Employee Information - Looking After Your Wellbeing
- MH&Wellbeing - How to fall asleep faster and sleep better
We all have evenings when we find it hard to fall asleep or we wake up in the night.
Good-quality sleep makes a big difference to how we feel, mentally and physically, so it's important to get enough. Watch our video on simple tips for better sleep, with Colin Espie, professor of sleep medicine at the University of Oxford.
The advice you will find here on NHS Every Mind Matters is a good way to get you thinking about your sleep and what may be stopping you from sleeping well. We also have some simple steps you can take to make a change.
- MH&Wellbeing - Where can I find general information on Health and Wellbeing?
NHS Inform contains useful information on general health and wellbeing.
NHS Choices is a site hosted by NHS England with information on health and self care.
AXA PPP Health Care provide NES with the confidential Employee Counselling Service ICAS. Their website also has a lot of supportive information.
Greener Scotland has good information on local, fresh seasonal food, green travel and things like insulation which can improve health in the home.
Roar Connections for life is a Renfrewshire-based third sector organisation that provides preventative health and wellbeing services for older people through the development of community opportunities that connect lives. - MH&Wellbeing - The Benefits of Social Connections
Benefits of Social Connection
Social connection is fundamental to our physical and mental health - for more information on why - why not read this newsletter Optima Health - Benefits of Social Connection
- MH&Wellbeing - I am looking for emotional support
Emotional Support
If you are starting to feel overwhelmed, it’s important to acknowledge your feelings and speak to someone you trust, whether that’s a colleague, a friend or a family member, or a helpline including:
- Breathing Space - 0800 83 85 87
- Samaritans - 116 123
- The Spark's Relationship Helpline 0808 802 2088
- Remploy - 0300 456 8114 (information also available on Remploy Services here on the portal)
Clear Your Head is the Scottish Governments new online support tool that is full of helpful ideas and suggestions to support your mental wellbeing.
Here is the link to the new National Wellbeing Hub for staff working within Health and Social Care:
- MH&Wellbeing - 5 Steps towards mental wellbeing
Information from Optima Health Factsheet - Five steps towards mental wellbeing
Optima Health - HELP / Employee Assistance - https://sgcp.helpeap.com/
Mental Health Awareness Week 2022's theme is ‘loneliness’, which has been a struggle experienced by many during the pandemic.
According to the mental health charity Mind, at least one in four people experience a mental health problem of some kind each year in England.
Mental health is a continuum, and different life events or experiences can impact where we sit on that scale.
For example, recent events such as the rise in energy bills, a wave in Covid-19 infections and the Ukraine conflict may have had an impact on people’s wellbeing and increased feelings of anxiety.
Boosting your mental health
Many factors influence our mental wellbeing but the actions we take and the way we think can have a huge impact.
It can help to think about “being well” as something you do, rather than something you are.
Five steps towards mental wellbeing
Here are five things you can try to implement into your routine to help support your mental wellbeing:
Connect - stay in touch regularly with the people that matter to you and spend time positively nurturing these relationships. If you don’t have anyone close you can reach out to, try to connect with colleagues at work, with online communities or with people in your local area – such as your neighbours.
Be active – such as taking a walk, cycling or playing a team sport. Try to find physical activities that you enjoy and make them a part of your weekly routine.
Keep learning - new skills can give you a sense of achievement and help to boost your self-esteem. For example, you could sign up for a cooking course, start learning to play a musical instrument or spend time on a DIY project you’ve been avoiding.
Give to others - even the smallest act can count, whether it's a smile, a thank you or a kind word. If you keep up the behaviour it will soon feel natural and you’ll start to feel better for it. Larger acts, such as volunteering at your local community centre can also help you to build new social networks.
Be present – try to be in the ‘present’ moment, instead of living in the past or future. Take a pause in your day and notice your feelings and thoughts, your body and the world around you. This is often referred to as “mindfulness” and it can really change the way you feel about life, how you approach challenges and the level of gratitude you feel.
Your Mind Plan
Taking steps to look after our mental health is something we need to do continually. The NHS have created a great interactive tool called Your Mind Plan which offers further ideas you can try tailored to you.
As well as the mental health charity Mind, you can find further support online from Samaritans (call 116 123 for their 24/7 helpline), Mental Health Foundation and NHS Every Mind Matters
- MH&Wellbeing - NHS audio guides
On this page you can access and listen to a series of mental health wellbeing audio guides to support and boost your mood
Click to access the NHS Mental Wellbeing Audio Guides:
Low mood and depression explains what you can do to help yourself cope with low mood and depression.
Anxiety control training explains how you can take control of anxiety.
Sleep problems explains what you can do to give yourself the best chance of a good night's sleep.
Low confidence and assertiveness gives you tips to help build your confidence.
Unhelpful thinking helps you to replace negative thoughts with more positive thinking.
- Physical Wellbeing - Benefit of keeping active and healthy
All of these routines count towards the recommended guidelines for weekly physical activity.
Regular exercise has been proven to help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke.
Research shows that physical activity can also boost self-esteem, energy, mood and sleep quality.
For more free exercise ideas, check out our other popular exercise programmes, such as the Couch to 5K running plan for beginners, Strength and Flex podcast, and the 10-minute workout series.