Make 2023 the year you ...look after you

It’s widely recognized the pandemic has led to increased mental health issues in Scotland.

Even for those who feel they weathered the stresses of lockdown and restrictions well, anxieties, exhaustion or general low mood may still be a concern - either personally or for our loved ones.

So it’s as important as ever that we all look after ourselves and nurture our connections with people we love and who support us, and with the activities that bring us joy.

So what steps can we take to look after ourselves?

Adopt the Five Ways to Wellbeing

The Five Ways to Wellbeing are a series of steps we can all take to boost our mental and physical health. They’re designed to be simple to incorporate into your life – either one at a time, or over time. They are:

1. Connect: Connect with people around you - family, friends, colleagues and neighbours. Pick up the phone, video call someone or write a letter.
   
   
2. Keep Learning: Being curious and seeking out new experiences in life positively stimulates the brain. Try something new, rediscover an old interest or take on a new responsibility at work. The Spring programme of Community Learning courses opens this week – check out what’s on offer at www.orkney.gov.uk/welearn. And remember there’s lots of free courses available to staff through iLearn, or look for courses through your professional associations or online – the possibilities are endless!
   
   
3. Be Active: Being physically active really helps boost your mood, It can also decrease stress, anxiety and depression. Go for a walk, play a game with the bairns, or do a spot of gardening. You’re never far from a beach in Orkney, and remember the Pickaquoy Centre and the Council’s Stromness Swimming Pool and Fitness Centre, KGS Sports Centre and Healthy Living Centres offer group exercise classes and gym facilities.
   
   
4. Give: Carrying out acts of kindness, big or small, can increase happiness, life satisfaction and general sense of wellbeing. Do something nice for someone. Thank someone. Volunteer your time – check local volunteering opportunities with Voluntary Action Orkney.
   
   
5. Take Notice: Paying more attention to the present moment - to thoughts, feelings and the world around us - boosts our wellbeing. Notice the changing seasons. Savour the moment. Give one task or one person your full attention.

Find out more about the Five Ways to Wellbeing on the Minds website here. 

Be part of stopping the stigma

One in four of us will experience poor mental health at some stage in our lives. Like any health issue, people should feel supported to get the help and support they need. Openly discussing with others when you find a situation challenging can help others to open up too and take positive steps towards tackling their situation. Getting involved in initiatives in the community which support mental health can help increase your understanding and compassion for others – and yourself – going through a tough time.

Stop and take stock

If you are experiencing stress stop and assess what might be causing it and steps you can take. At work, speak to your line manager about volume of work, what tasks to prioritise, and training which might help boost your confidence or skills. In your personal life, prioritising your wellbeing, talking to your GP, or doing something new might be a help as you make changes. Taking steps to address issues will be a huge boost in itself.

If you are struggling due to issues not related to work, know there are local services and organisations such as the Blide Trust and Relationships Scotland who can help you find strategies to help you break bigger problems down into smaller, achievable chunks ad get you back to enjoying life. Speaking to your GP early when you don’t feel yourself can stop a blip in your mental health from becoming a more severe problem.

Caring responsibilities increased?

Check out our recent article about support for unpaid carers – those who provide others with vital day-to-day support and care – including support for staff with caring responsibilities.

Maintain a Healthy Life/Work balance

A real issue for home workers or those with work phones is that work can very easily spill over into personal and family time.

Some tips to maintain a healthy life/work balance include:

• Setting meetings early in the day – rather than late in the day when it could spill over into down time
• Being clear and realistic with yourself, colleagues and managers about what you can achieve in a given time, with the resources, knowledge and skills you have
• Try some new time management techniques – check out the course available on iLearn, or ask colleagues what tips and tricks they use.
• Prioritise your wellbeing - you can’t expect to be a good support to others if your own reserves are low. You shouldn’t feel guilty about having some down time, getting exercise, or enjoying the things you love.

More resources for staff

You can find more resources on the staff intranet Health and Wellbeing page including:

• a toolkit from the Health and Safety Executive for managing stress
• a link to National Wellbeing Hub 
• links to OIC policies which can support staff wellbeing
• Information about how to create a Wellness Action Plan - a personalised, practical tool we can all to help us identify what keeps us well at work, what causes us to become unwell, and how to address a mental health problem at work should you be experiencing one. It also opens up a dialogue with your manager or supervisor, in order for them to better understand your needs and experiences and ultimately better support your mental health, which in turn leads to increased job satisfaction, productivity and performance – a happier you is a win for you, your loved ones, the Council and our community.

Also worth a look is:
• The Council’s new Menopause Policy – read more about that here ,
• The Council’s new Mental Health and Wellbeing Policy 

Other OIC policies which can help you discuss your wellbeing and its impact on your work include Leave of Absence and Flexible Working. These are available on MyView or through your line manager or admin support.

Take time to celebrate

Take time to acknowledge the great work of you and your team – research shows celebrating the small wins (at work and in your personal life) can lead to a more positive and resilient outlook. Don’t forget to share the good work of your team with communications@orkney.gov.uk

Remember, the ‘Make 2023 the year you…’ series is on the Staff Hub – you can look back at any time at www.orkney.gov.uk/staff (click the Staff News tab).