winter support pack 2020

YOUR VALIDIUM SUPPORT DURING THE WINTER MONTHS

Winter Support Pack

Contents

Goodbye Autumn! 4

Need Extra Resources over the Festive Period? 5

Banishing Winter Blues 6

Managing Relationships 7

Managing Workloads 8

Festive Stress 9

The Family during the Festive Season 10

Alcohol over the Festive Season 11

Let’s stay out of Debt over this Festive Season 12

Road safety – Winter driving 14

Carer’s stress 15

In addition to the usual colds and flu, we also have COVID-19 to contend with this winter. Both the flu and COVID-19 can be serious conditions, so it’s important to seek advice from your GP or visit https://www.nhs.uk/ if you have symptoms. The following table can help you to distinguish between the different viruses:

SYMPTOMS

WASH HANDS

COVER FACE

MAKE SPACE

Fever Common Common

Common

Common

Common

Common Common

Common

Common

Common

Rare

Rare

Rare

MildCommon

Sudden

Sometimes Sometimes

Sometimes

Sometimes

Sometimes

Sometimes

Sometimes for children

Sometimes especially for children

No No

No No

No

Sometimes

Sometimes

Sometimes

Rare

Cough

Loss of taste and smell

Fatigue

Sore throat

Sneezing

Diarrhoea

Shortness of breath

Headaches

Aches and pains

Runny/stuffy nose

CORONAVIRUS FLU COLD The flu vaccine is offered free of chargeon the NHS to people who are at risk. This is to ensure they are protected against catching flu and developing serious conditions. As COVID-19 is a fairly recent virus, many countries are working on finding a vaccine.

Colds and flu affect 15 million people each year in the UK. During the first 9 months of 2020 there were in excess of 400,000 people who tested positive for COVID-19. If you are generally fit and healthy, you can usually manage the symptoms of any of these viruses without seeing your GP. However, if you do have any concerns, always ensure that you contact a trained Health Professional for advice.

Look after yourself by avoiding strenuous activity, managing your stress levels, keeping hydrated with non-alcoholic beverages, eating nutritious food and getting plenty of sleep. Painkillers suchas Paracetamol or Ibuprofen can help relieve aches and pains. By followingthe current government guidelines wecan help minimise the spread of COVID-19and also keep common colds and the flu at bay during the winter season.

Goodbye Autumn!

Need Extra Resources over the Festive Period?

This time of year we all enjoy festivities such as putting up our tree, tucking into a turkey dinner and watching festive movies, to name but a few. However, this year will be a little different with the restrictions which have been imposed by the government. This time of year can also be particularly hard for many, due to losing loved ones.

The Employee Assistance Programme works especially hard during the festive season to offer those who contact us support with legal difficulties, health concerns, money matters/debt or counselling issues. Qualified Lawyers, Debt Specialists, Health Professionals and Qualified Counsellors are avail-able to support you.

Debt - Christmas is an expensive time of year whenmany of us overspend in our efforts to make others happy. If we are already struggling financially, the extra pressure can be difficult to manage. You may wish to improve the health of your finances. Talking money matters through with a trained advisor can start the process of sorting out financial problems and moveyou forward to a financially healthy new year.

Health - Apart from the “self-inflicted” ailments fromover-indulgence, many people are not well at this time of year. If you are concerned about your symptoms contact your GP or Health Professional. If your health issues are also affecting your mental wellbeing, for example causing anxiety – contact Validium for support.

Consumer Issues - We often buy more goods and services at this time of year. If something goes wrong,it can be useful to get legal information on how bestto complain and whether we can get a refund.

Isolation - If we are on our own at this time, perhaps dealing with the loss of someone close, the festive cheer can feel bitter. It may help to pick up the phone and talk to someone.

Family Difficulties - The festive season is seen as a family time, yet it is also a time when the pressure on families is high. Arguments, rifts and breakdowns are more likely and we may have to spend our holidays with the people we’ve spent all year avoiding! If you need to offload about relationship difficulties, don’t hesitate tocall Validium.

Problems that people may be facing at this time include:

Whatever problems you are facing this Festive Season don’t forget that your Employee Assistance Programme will be there for you, seven days a week.

Banishing Winter Blues

Do I have Seasonal Affective Disorder (SAD) ?

As winter sets in and the days shorten, many people react with changes in mood and behaviour.This is often called ‘Winter blues’. It is also known as Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder (SAD) is a mood disorder characterised by depression typically occurring during Autumn/Winter months and remitting in Spring/Summer. It is more common with those who live further away from the Equator. As many as 20% of the world’s population will suffer from it.

For those who struggle with low mood in Winter, things may start to feel grim as soon as the clocks go back in October, marking the end of British Summertime. For those who love the festivities, any low mood may be temporarily delayed until January. For those who might have financial worries or other life events of concern, the festive season can be a difficult time.

Symptoms of SAD can include low mood and depression, tearfulness, irritability, anxiety and feeling overwhelmed, fatigue, insomnia, early morning wakening (disrupted circadian rhythm) and difficulty concentrating. It may also come with a carbohydrate craving and subsequent weight gain.

Why does SAD happen?Simply put, the lack of sunlight during Winter months alters the chemicals within the brain and subsequently affects our mood and energy, in varying levels, from person to person. A persistent lack of sunlight can reduce Serotonin levels and also interfere with Melatonin production, which can lead to low mood, sleep issues and other symptoms.

Our distant ancestors would have naturally hibernated during Winter, to a certain extent. It would have been perfectly natural (and highly adaptive) to stay in the shelter resting, shoring up our bodies with food within the safety of the tribe for warmth and protection – a bit like the Danish ritual Hygge which celebrates simple pleasures such as warmth and cosiness! It is possible that SAD is an echo back to our natural tendencies towards hibernation. Modern life

doesn’t always allow for this, which can leave our bodies fighting between regulating the urge to hibernate versus maintaining all of our daily obligations. Therefore, a certain level of mood and activity disruption is entirely natural during Winter.

However, if you suffer from SAD, the good news is that it is very treatable and can be managed to some degree by:

� Light therapy – this is very popular. A special Light Box omitting 10,000 Lux for 30 mins is recommended. Light therapy works by mimicking the light that is missing during Winter months. This is said to stimulate receptors in the eyes to trigger the required Serotonin release within the brain for natural sleep cycles and general feelings of wellbeing.

� Natural remedies – this might involve taking Vitamin D tablets (again those that live further away from the Equator are said to be more likely to lack sufficient Vitamin D during the Winter months), exercising outside (try to get at least ten minutes each day of natural light onto your skin), eating healthily and avoiding stress.

� Talking therapies - if you find that none of the above brings relief, you could try one of the talking therapies via your Validium service or by approaching your GP.

Referenceswww.sad.org.ukhttps://www.nhs.uk/conditions/seasonal-affective-disorder-sad/

http://www.sad.org.uk

� Have a good understanding of what your needs are for the festive season - it may be rest and recuperation orto see members of your family or friends.

� Do not over commit - you may not be able to get around to seeing everyone that you wanted to in a short time so prioritise to avoid disappointment.

� Enjoy within your means - do not attempt extravagance that will later hurt you financially.

� Once decisions have been made, communicate your plans to others who may have expectations of you.

� If there are children, ensure they know what plans have been made and set their expectations early.

� If you are the host during the festivities, plan and shop early, understand who will be attending and if there are any dietary requirements or special circumstances that need to be catered for.

� If there are concerns about spending time with people you may not feel most relaxed with, if you are hosting, ensure you have a plan of activities or outings that can keep you all occupied to relieve any tensions. If you are visiting, plan to go for a walk to break up the time.

� Planning can alleviate stress and help you feel in control.

� Do not try to fight a battle that may not be appropriate to fight - think about distracting any tensions through activities. You may regret tackling a touchy subject atthis time and it may feel bigger than it really is.

� Remember that you cannot be responsible for everyone having a good time, just be prepared and mindful of others.

� If things get too much, take some time out for yourself and use breathing techniques to take you to a happy place.

Managing Relationships

Festivities can be fun, they bring families, friends and colleagues together, although on a much smaller scale this year! We can still enjoy indulgences such as good food and drink, the exchange of gifts or money, religion and time off work. However, there are some people who find festivities difficult and stressful. People who are alone for example, or those whose workload increases as they are left to organise the small gatherings and prepare the food. It can also be a financially straining time with expectations high and pennies in the pocket low. For this reason it is important that we manage our own expectations and those of others to ensure we strike the right balance.

All this considered, remember to look after yourself and enjoy the festive season as much as you can!

Some tips to help you get through managing relationships:

Managing Workloads

Finances

� Set yourself goals and draw up an action plan well before the start of the festive season. Ensure that this is Smart - Specific, Measureable, Achievable, Relevant and Timely.

� Plan your budget, work out what you can afford and stick to it. Make sure you talk to others about not overspending and the funds you have allocated.

� Make a list of any presents you need to buy and research these to get the best deals - you can investigate some of this online, which may save you time. By doing so, you’ll soon have a list of the top presents you need to buy, where you’ll buy them from and how much it’s going to cost you!

� Space out your purchasing if you can so you are buying a number of presents each week - this can help to ease the pressure and provide satisfaction when you tick items off your list.

Time management

� Planning is vital - lists can help you have a clear mindand get organised.

� Think about what you need to do week by week.

� Approach your festive season as a project or event.Write a timetable of what needs to be done by when;buy online, share costs etc.

� Enlist the help of family and friends to help with the chores so you are not doing everything yourself.

� Write out a list of greetings cards if appropriate and write them over a period of weeks - or send them online.

� Make time for yourself and take a break, whether it’s a hair appointment, practicing mindfulness or a quiet walk around the park.

Personal wellbeing

� Exercise can help reduce stress and energise you - try to exercise for two-three hours a week and give yourself credit for achieving it - it will motivate you.

� Think about what you are eating and drinking, it’s important to make sure you are consuming a good nutritious diet that doesn’t leave you feeling heavy and bloated. Good food can energise you as can drinking plenty of water.

� When you feel that things are getting on top of you, take some time out in your day to relax, that could be taking just five minutes of closing your eyes and clearing your mind or taking an online yoga class or a walk at lunchtime.

Work commitments

� Consider when you are working and, if working during the festive period, plan any childcare and other arrangements early.

� Think about the positives of working during a festive season - you may feel pleased to have the normality ofwork and it may be a good time to catch up.

� Ensure you are fit for work - excessive indulgence and over commitment can mean feeling tired - drink plenty of water so your body does not become dehydrated, whichcan cause headaches.

Any festive season can be a stressful time, what with the expense of gifts, last minute shopping, visiting family and friends. This year has the added pressure of adhering to local government restrictions and guidelines.

Whilst this is a challenge, you can manage by focusing your efforts on the following areas:

FINANCES YOUR TIME WORK COMMITMENTS PERSONAL WELLBEING

Festive Stress

As part of the Validium service, you can log on to the online information and signposting service, vClub. This gives you access to hundreds of information sheets on many different topics regarding your work and personal life. Here is a festive ‘taster’ on Stress, with more information to be found under the General tab, Workplace Issues heading within the vClub.

As the festive season approaches, we all find ourselves that bit more stressed out than usual. We have a lot to do on a personal basis as well as organising workload because of impending holidays, worrying about paying for gifts, nights out,the pressure to drink more alcohol than usual and on top of all this we now have to prepare for and deal with travel disruptions and delays. Stress manifests itself in various formats and different things seem to stress people out in different ways. While many children will welcome a few days off school to venture outside to build snowmen and to use sleds on any hill they can find, elderly or infirm people may find themselves feeling trapped indoors, without company and worrying about heating bills and whether to venture out to buy food.

Employees may face difficult journeys to get to work - or are unable to meet commitments as travel plans for business meetings are thrown into turmoil because of closed airports and safety considerations.

While some stress is always with us and positive stress can be good to help to motivate us, there are heightened expectations on us all at this time of year and more reasons that may make us feel less able to cope.

Join vClub at www.validium.com

The Family during the Festive Season

Many families look forward to the festive season and have high expectations. Often it is the excuse for families to get together and have a good time - at least that is the theory. It is sometimes not as easy asit may sound. This can be a stressful time of year putting pressure on people to organise the whole event, buy presents for all the family, cook the perfect meal - and what happens if you are no longer with your child’s other parent? The festive season is a time for children to enjoy, so try not to let your feelings about their other parent or your separation or divorce get in the way of your child’s happiness or your own happiness.

� Don’t ignore the situation or put off the discussion thatyou need to have about the holiday period. You will feel better once you confront the issue and talk about it. If you are reticent about doing this, please contact Validium to discuss it with someone who can help.

� Be aware that your child may be feeling anxious too,so continue to show love and support.

� If your child still sees their other parent, discuss visits and access, and whether your child spends time with them over the holidays - which may help you with childcare issues if you are working.

� Be realistic about what you have to spend, set a budget and stick to it. Look out for the special one off sale daysthat many of the large department stores are having and plan to buy over several weeks. If you can’t get to the shops, you could buy online.

� If you have a large family you could perhaps suggestthat adults pick a name and buy a larger present for thatone person rather than lots of presents for the other adults - who are possibly all feeling the same pressure. To help people out, make a list of things you would like to receive, within reason.

� Discuss gifts for your child with your ex-partner, andtheir family, if applicable. For some large gifts you mightlike to consider a joint present.

� Plan activities that you are looking forward to, together with your family which may break up an otherwise tensesituation.

� Remember to look after yourself; eat healthy food, drink plenty of water and not too much alcohol.

� Try to make time for some light exercise.

� If you are feeling low, anxious, overwhelmed, angryor frightened at this time of year, please contact someonewho can help you through the festive season and can help you to confront the issue and talk about it. If you areapprehensive about doing this, please contact Validiumto get support from our counsellors.

Here are some ideas to help you through what otherwise could be a difficultor emotional time:

Alcohol over the Festive Season

As part of the Validium service, employees can log on to the online information and signposting service, vClub. This gives you access to hundreds of information sheets on many different topics regarding your work and personal life. Here is a festive ‘taster’ on Alcohol, with more information to be found under the Health tab, Addictions heading within the vClub.

If you are worried about how much you or someone else is drinking, contact usto discuss your concerns.

The recommended safe level of alcohol consumption for men and women is 14 units a week – with no more than3 units in one day.

Safe levels of drinking, as identified by Alcohol Concern are as follows:

During the holidays we can all be tempted to drink more alcohol than our normal intake. If we choose not to drink,we may feel left out, awkward or disgruntled at the prospect of being the designated driver. Peer pressure to drink alcohol,as well as the relaxing properties of a couple of alcoholic drinks at a potentially stressful social or work occasion, can help to lower our inhibitions - and our resistance to say ‘no’. We all know that we could be interspersing glasses of alcohol with soft drinks and non-alcoholic versions of our favourite drink. Also, offering to take your turn to be the designated driver on a night out can have its benefits for maintaining a clear head the next day. Equally, we all realise how binge drinking during the festive season might be more likely than at other times of the year.

This is what 14 units looks like:

6 pints of 4% beer

6 glasses of 13% wine

175ml

References: http://www.preventicum.co.uk/news/how-much-do-you-really-drink/

http://www.preventicum.co.uk/news/how-much-do-you-really-drink/

Let’s stay out of Debtover the Festive Season

The result is that millions of workers will again put more on credit, racking up substantial debts over the holidays that will cause them distress and anxiety for months to come. According to research carried out by the TUC, one in six average-income families took until June to clear debts generated over the festive holiday last year.

So why do we do it? Well, an increased trend towards ‘emotional spending’ means that instead of making rational decisions about spending and debt, our spending habits are now being increasingly fed by our emotional vulnerabilities.Sadly, this is something the marketers are only too keen to play on: whether it’s being encouraged to use a credit card because money can’t buy everything or being told to spend because we deserve it.

We can all recognise the entrenched part of our society that equates power, success and beauty with monetary wealth. We are programmed to believe that the more we have, the more worthwhile we are. This may result in not being able tobuy nice things over the holidays, leaving us feeling depleted, which can further drive our desire to spend.

It is important to differentiate between what we ‘need’ and what we ‘want’, by doing so, can help us stay out of debt.A ‘need’ might be the ability to heat the house during the cold months and provide a family dinner. A ‘want’ would be thatnew flat screen television or the latest smart phone. Yes, this might temporarily make you feel like a ‘super parent’ to begiving such a great gift, but do the children really ‘need’ it and is it worth the stress of getting in debt for?

When we to step back from the festive advertising and think through what it means to have a ‘perfect’ festive holiday,the focus quickly shifts from acquiring material possessions to relaxing, having fun and enjoying quality time with friendsand family. Things that don’t actually require the stress of the expense of trying to make the house look perfect, cookingan extravagant meal or showering everyone with unaffordable gifts.

Many parents associate giving their children a great gift with providing them with costly presents, but the reality is that most children would feel far more loved and nurtured after getting to spend quality time with a parent. So why not plan a cheap family day out or save on the cost of decorating the house by indulging in some festive craft activities together?

Once we shift the focus from spending money to spending quality time together the options are endless. Why not build a snowman together or help out one of the many charities operating during this time of year. The challenge is: knowing that you don’t have to spend money you haven’t got in order to enjoy the festive season. Which brings us back to focusing on the emotions you want to create in yourself and others, and the best ways to achieve this.

It’s started… the countdown to Festive Celebrations and the slick marketing messages telling us to spend, spend and spend.

Differentiating between needs and wants

Let’s stay out of Debtover the Festive Season

Provide confidential access to emotional support

For the most part, spending makes us feel good. It’s only later – if we find ourselves shoving needless purchases to theback of the wardrobe, or rushing to return them to the shop on a wave of guilt, or avoiding our credit card statements –that we might realise we have a problem.

Of course, it’s important that someone starting to get in debt has timely access to a debt specialist. But it’s just asimportant to encourage them to talk about the emotions driving them to overspend, before this has time to translateinto a horrendous debt problem. That’s why, as well as providing employees struggling not to get into debt with accessto confidential financial support from Validium, we also provide them with confidential access to emotionalcounsellors. These trained specialists can help employees work on negative emotions and feel good about themselvesagain, without the crutch of emotional overspending.

Unlike other addictions, such as drugs or alcohol, shopping isn’t something we can totally avoid, as we all need to buy clothes and food. It’s therefore essential that those who are embarking on the slippery slope of overspending get directed towards appropriate emotional support to identify and address their issues.

At this time of the year it is important to take extra care when driving. The sun is much lower in the sky during normal commuting times so use the sun visors in your car and remember to wear sunglasses if the glare of the sun is affecting your visibility. If you are driving in the dark, check all of your lights are working on a regular basis and make sure they are kept clean. This will help you to see and help othersto see you. Make sure your headlights are dipped at the correct level according to your handbook andthat your full beams are not on, as both of these can dazzle oncoming traffic or the car in front.

Road Safety – Winter Driving

For further tips and information visit: http://think.direct.gov.uk

It may be obvious, but make sure you have plenty of fuel.

Carry an emergency car kit – including plenty of water, blankets, a torch,

jump leads, snow shovel, food, any medication you might need and extra

warm clothing.

Have a fully charged mobile phone.

Check that you are carrying your membership and contact details for

your breakdown service.

For winter travelling, there are some basic items that would be useful to remember to include when travelling, so that if you do find yourself in difficulty you can more easily deal with such occurrences.

If you cycle, remember to use front and back lights whenever you are cycling at dawn, dusk or in the dark and try to wear reflective or light coloured clothing in order to maximise your visibility for drivers. If you are driving in bad weather, drop your speed to allow for a greater stopping distance. Respect the weather and ask yourself if your journey is really necessary– or consider getting the train if you really need to travel. When driving in snow, stay in the highest gear possible.

http://think.direct.gov.uk

Carers’ Stress

Whether you are caring for an older relative, helping someone recover from a short-term illness orassisting someone who lives with a long-term disability, you probably feel the effects of caregiver stress.Stress is a normal part of the caregiving experience. It comes from the conflicting demands you face,the emotional drain of helping someone who may not “get better,” the pressure to give up activities you enjoy and the restrictions placed on your time. If you also work or manage other family responsibilities, the compounded stress can be overwhelming.

� Watch for signs of stress – these can be physical signs as well as mental signs. � Acknowledge your feelings – it is normal to feel angry, resentful and frightened. � Take care of yourself – find time for yourself, do something you enjoy, spend time with friends. � Understand what you can and cannot control – remember you cannot control your loved one’s condition; you can however learn more about it and find resources in your community to help. � Recognise your limits – learn to ask for help. � Build up your support network – make a list of friends and family who may help and of tasks to allocate. People do not always come forward in the fear of being intrusive, let them know their help would be welcome.� Find resources in your community – as well as friends and family, there will be support in your area that you can tap into. This will give you support from others in a similar position.� Use your EAP – the confidential Validium service is there to support you with practical, local and national information and with emotional support through counselling. We are contactable 7 days a week.� Stay positive – it is important for you and your loved ones that you focus on the positives. The caregiving experience can be rewarding as you are helping your loved one.

winter support pack 2020

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