Welcome to our Health and Wellbeing page. We have collated a number of resources from various sources, to help you identify what health and wellbeing support is available to you and how you may access them. We have indicated in brackets where a link will take you i.e. either to an NHS or non-NHS (external) website.
We will be updating this page on a regular basis as we become aware of more resources or as we develop them, so please return as often as you need to.
There is a number menu to the right of the screen, hover your mouse over a number to view the menu and click on it to navigate to that section.
BOB ICS Health and Wellbeing Hubs
Wellbeing Matters is a mental health and wellbeing staff support service funded by NHS England and hosted by Berkshire Healthcare NHS Foundation trust. It offers free, fast, and confidential psychological support for all health and social care staff who work or live in Berkshire.
Wellbeing Matters can support you in different ways, including:
- Assess your wellbeing – self-help wellbeing check-up (also see: Self-help with wellbeing apps)
- Access mental health services – for that bit of extra support, contact the Wellbeing Line, who can refer you to the right mental health services for your needs
- Talking Therapies workshop – Access to workshops facilitated by experienced mental health practitioners
Visit their website to learn more about how ‘Wellbeing Matters’ can help you.
- Call: 0300 365 8880 (9am – 4pm, Mon – Fri excluding bank holidays)
- Email: WellbeingLine@berkshire.nhs.uk to ask for a call back or request support
- Website: wellbeingmatters.berkshirehealthcare.nhs.uk
If you work or Live in Oxfordshire or Buckinghamshire and would prefer not to use ‘You Matter’, you may initially approach ‘Wellbeing Matters’.
You Matter provides wellbeing and psychological guidance to health and care staff in Buckinghamshire and Oxfordshire, signposting you to effective and confidential treatments delivered by fully trained and accredited NHS practitioners. They can help with mental health problems like stress, anxiety and depression, as well as substance misuse. In addition they can help you find your way through the many wellbeing offers available to you.
Visit their website to learn more about how You Matter can help you.
- Call: 0800 145 6568 (Mon – Fri excluding bank holidays)
- Email: email@example.com
- Website: firstname.lastname@example.org
If you work or Live in West Berkshire and would prefer not to use ‘Wellbeing Matter’, you may initially approach ‘You Matter’.
Urgent Mental Health Support
If you need urgent mental health support and advice:
- Call NHS 111 for physical or mental health emergencies (available 24/7)
- Samaritans: call 116 123 (available 24/7)
- SHOUT85258: text ‘SHOUT’ to 85258 (available 24/7)
Five Steps to Mental Wellbeing
- Connect with other people
Good relationships are important for your mental wellbeing, they can:
- help you to build a sense of belonging and self-worth
- give you an opportunity to share positive experiences
- provide emotional support and allow you to support others
There are lots of things you could try to help build stronger and closer relationships.
- Be physically active
Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:
- raising your self-esteem (NHS)
- helping you to set goals or challenges and achieve them
- causing chemical changes in your brain which can help to positively change your mood
- Learn new skills
Research shows that learning new skills can also improve your mental wellbeing by:
- boosting self-confidence and raising your self-esteem (NHS)
- helping you to build a sense of purpose
- helping you to connect with others
- Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life
- Give to others
Research suggests that acts of giving and kindness can help improve your mental wellbeing by:
- creating positive feelings and a sense of reward
- giving you a feeling of purpose and self-worth
- helping you connect with other people
- It could be small acts of kindness towards other people, or larger ones like volunteering in your local community
- Pay attention to the present moment (mindfulness)
- Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you
- Some people call this awareness ‘mindfulness’. Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.
- Read more about mindfulness (NHS), including steps you can take to be more mindful in your everyday life.
For more information on the 5 steps to mental wellbeing, click here to navigate to the NHS website.
- Top tips to improve your mental wellbeing (NHS – Every Mind Matters) – 6 areas of life where simple changes can make a big difference.
- Get Your Mind Plan (NHS – Every Mind Matters) – answer 5 questions to get top tips and advice for you.
- Feeling anxious? (NHS – Every Mind Matters) – specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling anxious.
- Feeling stressed? (NHS – Every Mind Matters) – specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling stressed.
- Managing Stress (NHS – Our People) – in this guide, Professor Mike Holmes and Kim Nurse share their perspective and thoughts on the steps to better manage stress as an individual, within a team, and as an organisation.
- Feeling low? (NHS – Every Mind Matters) – specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling low.
- Get Self-Help (GetSelfHelp.co.uk) – an external website based on Cognitive Behaviour Therapy techniques and information. There are downloadable worksheets and information on a range of disorders such as anxiety, depression, eating disorders, self-esteem and anger.
- Mind (Mind.org.uk) -an external website with information that may be beneficial if you’re living with a mental health problem, or supporting someone who is. A range of different areas are covered helping you to access the right information and to answer any questions you may have.
- Living Life to the Full (llttf.com) – an external website with online courses that aim to help you to identify and overcome emotional problems.
- The happy secret to better work (NHS – Our People) – this 12-minute TED Talk from Shawn Achor explores, with humour, the predictors of happiness and some ideas about how to achieve happiness.
- The Do’s and don’ts of caring for colleagues (NHS – Our People) – the first of a series of wellbeing response webinars to provide and co-ordinate support for our staff, our colleagues and our friends throughout the period of the COVID-19 response activities.
- Reduce the impact of stress (NHS- Our People) – Sonya Wallbank shares helpful tips on reducing the impact of stress on teams, including recommendations for tools to have in place during difficult circumstances.
- The Stress Arc – (NHS – Our People) – Dr Sonya Wallbank shares ‘The Stress Arc’ tool to help teams and individuals identify where they find themselves and how they manoeuvre through the different zones within the Arc.
- Reduce your own stress (NHS – Our People) – take some time out to reflect and consider at least one thing that you can do to reduce your own stress levels.
- Supporting others in difficult times (NHS – Our People) – this guide has been designed with Samaritans, experts in supporting people at any time when they are struggling to cope, whatever they are going through.
- Workplace Resources (time-to-change.org.uk) – Time to Change – an external website with activities, training, events and tools to help change attitudes towards mental health in your workplace.
- Can smiling make you happy? (NHS – Our People) – Can we use our body change our minds?
- Going home checklist (NHS – Our People)
- 7 simple tips to tackle working from home (NHS – Every Mind Matters) – simple tips can help you feel more productive and motivated, and take care of your mental health while working from home.
- Remote working guide (NHS – Our People) – this guide is designed to provide you with top tips to stay connected, feel productive and maintain your wellbeing if you and your team find yourselves working remotely.
- Trouble sleeping? (NHS – Every Mind Matters) – if you’re having sleep problems, there are simple steps you can take to ease those restless nights. Find out how to get to sleep and how to sleep better.
- How to fall asleep faster and sleep better (NHS – Every Mind Matters) – the advice you will find here 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.
- A guide to good sleep (NHS – Our People) – sleep is a cornerstone of our health and protecting it is important, this brief guide will help you do that. The NHS have produced a guide to good sleep in partnership with Sleepio that provides tips and advice around sleeping well. You can also download the Sleepio app to get a personalized sleep programme.
- Primary Care Mentoring (Oxfordshire Training Hub) – this service is available to GPs in Buckinghamshire, Oxfordshire and Berkshire West who need support with a personal or work-related problem, or would benefit from a friendly, confidential chat with a local GP mentor.
- Looking after you too (NHSE/I) – individual coaching for primary care staff. This will be a space for you to offload the demands of whatever you are experiencing and be supported in developing practical strategies for dealing with this.
- Coaching and Mentoring for Team Leaders (NHS – Our People) – NHS England have partnered with coaching providers to provide free, confidential 1:1 coaching or mentoring support sessions for all NHS and social care leaders.
- Looking after your team (NHSE/I) – coaching support for those who lead, manage or organize a team or group in primary care. Coaching is centred around compassionate and collaborative team leadership. The aim is to encourage psychological wellbeing and resilience in teams while supporting them to continue to deliver projects, services and high-quality care to patients.
- The Recovery Phase (NHS – Our People) – resources in this guide are based upon experience gained through dealing with major incidents that benefit from an approach to dealing with traumas through critical periods. Not everybody is going to recover from these quite quickly and be able to return to the kind of place that’s traumatised them.
- Trauma Risk Management – TRiM is a proactive, post traumatic peer group delivered management strategy that aims to keep employees of hierarchical organizations functioning after traumatic events, to provide support and education to those who require it and to identify those with difficulties that require more specialist input. We are working on how we may implement TRiM across BOB as part of several projects.
- Mind – Post-traumatic stress disorder (Mind.org.uk) – this external website explains what post-traumatic stress disorder (PTSD) is, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.
- PTSD UK (PTSD.org) – this external website raises awareness of post-traumatic stress disorder.
- Mental Health Foundation (mentalhealth.org.uk) – this external website provides information relating to traumatic events and the impact on mental health.
- Kindness into Action – NHS England and NHS Improvement Civility and Respect programme brings you a Kindness into Action masterclass aimed at leaders working at board, executive level and senior directors in any professional capacity across health and care in England. This masterclass will offer a safe space for senior NHS leaders to reflect on their own behaviours and learn to put kindness into action using practical tools and case studies. The content will bring together leadership elements and expectations of the NHS People Plan, People Promise, Health & Wellbeing framework and Our Leadership Way, to develop leaders who will role model leadership behaviours, and be inspired to develop and invest in leaders at all levels within their own organizations.
- Leadership Espressio Challenging Conversations– this NHS Leadership Academy course is available to leaders in Primary Care. Please click on the link for further information.
- How to be present and authentic online (NHS – Our People) – John Amaechi’s 3-minute talk reminds team leaders and managers of what is important and shares some tips on how to be authentically present in online meetings.
- 5 Principles for creating successful goals (NHS – Our People) – when goal setting is done, well, it provides you and your team with motivational objectives that outline what needs to be done and by when so you can understand progress against them.
- How to be inclusive while leading in a fast-moving service (NHS – Our People)
- The key components of effective teamworking during the COVID-19 Crisis (NHS – Our People)
- MindEd Tips for Managers and Team Leaders (mindedhub.org.uk) – this external website offers tips and advice for managers and team leaders and includes moral distress, moral injury, decompression vs, debriefing, principled and values-based leadership.
- Maintain routines (NHS – Our People) – a guide for leaders and managers on the importance of maintaining routines.
- Managing with kindness, civility and respect (NHS – Our People)
- Reuniting as a team (NHS – Our People) – seven ways to bounce back and reconnect after COVID.
- Authentic Leadership (NHS – Our People) – a short bite-size learning course looking at Authentic Leadership.
- Leadership in systems (NHS -Our People) – a short bitesize learning course looking at Leadership in systems.
- Compassionate leadership in crisis (NHS – Our People) – a guide for leaders and managers that will help teams withstand and thrive in crises.
- How compassionate leadership can stimulate innovation in health care (kingsfund.org.uk)
- How to work with emotions and care for your team (NHS – Our People) – a short bite-size learning course looking at emotions and care.
- Team and group dynamics (NHS – Our People) – a short bite-size learning course looking at team and group dynamics.
- Eid-ul-Fitr 2020: Guidance for NHS Staff (NHS – Our People).
- Eid-ul-Adha 2020: Guidance for NHS Staff (NHS – Our People) – this guide was developed by The NHS Muslim Network, The Muslim Doctors Association and The British Islamic Medical Association.
- How to support staff fasting during Ramadan (NHS – Our People).
- Building inclusion through understanding (NHS – Our People) – where or how do we start to be truly inclusive as managers?
- Beginning a dialogue that values difference and fosters inclusion (NHS – Our People) – part of the Rosalind Franklin programme and revised Edward Jenner programme.
- Beginning with racial justice series: Racial equality (NHS – Our People)
- Awareness of your intent (NHS – Our People) – asks us if we are living in space-age times with stone-age minds. She asks us to do three simple things to create social justice.
- Hospice UK Just ‘B’ Helpline (hospiceuk.org) – an external website offer bereavement and trauma support that is responsive to faith, individuality, culture and community, including providing a Tagalog speaking therapist service to support the large numbers of NHS and social care staff from the Philippines.
- Jami (jamiuk.org) – an external website that provides mental health support for individuals within the Jewish community.
- Muslim Community Helpline (muslimcommunityhelpline.org.uk) – an external website with links to confidential, non-judgemental and emotional support service for individuals within the Muslim community. Their website also has links to information and articles on a variety of related subjects. The helpline is open 10am-1pm Monday-Thursday, 10am-4pm Friday.
- Black Woman’s Health and Family Support (bwhafs.com) – this external website provides information to empower Black, Asian and Minority Ethnic women to live healthier lives, form stronger communities and pave the way for a better future.
- Friends, Families and Travellers (gypsy-traveller.org) – an external website that brings together resources for gypsy, traveller and boater communities.
- Support for our diverse colleagues (NHS – Our People) – a range of support offers.
- Sikh helpline (sikhhelpline.com) – is a charity that helps members of the community, regardless of gender, race or religion, deal with issues, especially those linked to cultural and social taboos. It is a free confidential telephone and email counselling service, available 24 hour a day, 7 days a week.
- Black Lives Matter (NHS – Our People).Anti-Racist Allyship (NHS – Our People) – reducing their own complicity in oppression of Black and Minority Ethnic (BME) groups and invest in strengthening their own knowledge and awareness of oppression.
- Intersectionality (NHS – Our People) – What is it and how it can be used to lead for equity and justice.
- Creating a 10-minute Pause Space (NHS – Our People).
- Substance misuse and gambling (Wellbeing Matters) – links and available support and information.
- Drug and Alcohol Support (alcoholchange.org.uk) – external website to information and advice on alcohol during the coronavirus (COVID-19) outbreak – including tips for managing your drinking, links to support you can access during lockdown and beyond, and guidance for professionals.
- One Recovery – Buckinghamshire (onerecoverybucks.org) – a external website to confidential, free and easy-to-access service to anyone living in Buckinghamshire impacted by their own or someone else’s use of alcohol and drugs.
- Turning Point – Oxfordshire (turning-point.co.uk/services/oxfordshire) -an external website to an all-purpose drug and alcohol treatment service located in Oxfordshire & commissioned by Oxfordshire County Council. They are dedicated to promoting wellbeing and recovery from addiction when you feel ready to take those steps. Oxfordshire services offer a variety of treatment options; they will support you to find the right treatment for you to make positive changes.
- National Domestic Abuse Helpline (nationaldahelpline.org.uk) – an external website offering a national service for women experiencing domestic violence, their family, friends, colleagues, and others calling on their behalf. Phone: 0808 2000 247.
- Victim Support – an independent charity that helps people cope with the effects of crime. They provide free and confidential support and information. They offer a live chat service Phone 24/7: 0808 1689 111.
- Men’s Advice Line (mensadviceline.org.uk) – this external website is for men experiencing domestic abuse and violence, offering phone, email and webchat support, along with guidance to family and friends. Phone: 0808 8010 327, Email: email@example.com.
- Oxfordshire Domestic Advice Services (ODAS) (a2dominion.co.uk) – this external website offers access to emotional and practical support to victims suffering or fleeing domestic abuse. Tel: 0800 731 0055 Monday- Friday 10am-7pm.
- Wycombe Woman’s Aid (WWA) (wycombewomensaid.org.uk) – this external website provides support to women and children in Wycombe, Chiltern and South Bucks who are experiencing the effects of domestic abuse by offering safe, practical and emotional support. Helpline: 01494 461367.
- Aylesbury Vale and Milton Keynes Sexual Assault and Abuse Support Services (avmksaass.org.uk) – this external website provides support for females and males aged 16 and over living in Aylesbury Vale and Milton Keynes who have experienced sexual assault and abuse, and males living in Buckinghamshire and Milton Keynes who have experienced domestic abuse, with the aim of enabling survivors to live fulfilling lives. Email: firstname.lastname@example.org, Phone: 01296 719772.
- Domestic violence (abuse) support (Wellbeing Matters) – links to available support and information.
- Rape Crisis England & Wales (rapecrisis.org.uk) – this external websites supports the work of Rape Crisis Centres across England and Wales and raises awareness and understanding of sexual violence and abuse in all its forms.
- The Money Advice Service – an organisation that works to improve peoples’ financial wellbeing across the UK, providing provide free and independent support. NHS telephone support line: 0800 448 0826, WhatsApp: 07701 342 744.
- Citizen Advice (citizensadvice.org.uk) – an external website to with access to free, confidential and impartial debt advice service. Citizens Advice staff get specialist training on how to deal with individuals with mental health problems. Helpline: 03444 111 444.
- Step Change (stepchange.org) – an external website with access to debt help service that also provide extra support in completing forms or benefits checks. Phone: 0800 138 1111.
- Financial wellbeing (NHSE/I) – NHS England has compiled tools and resources from the Money Advice Service.
- Coping with money worries and job uncertainty during COVID-19 (NHS – Every Mind Matters).
- Turn2Us (turn2us.org.uk) – an external website which allows you to check your eligibility for benefits and grants. You put in your details and the website will calculate what you are entitled to.
- Movement for Modern Life (NHSE/I) – is an online yoga platform that brings together world class yoga teachers, inspired movement and mindfulness into your home or a place of comfort. NHS staff are being offered free access to a range of resources, including breathwork sessions and stress reduction classes.
- NHS Mindfulness Information (NHS) – NHS England has produced a guide about what Mindfulness is and how it could help you.
- ABC Guide to personal resilience (NHS – Our People) – this guide is a simple set of ideas for maintaining and enhancing your personal resilience.
- Personal resilience: An anchor in the unknown (NHS – Our People) – work through this reflective guide that will encourage you to reconnect with your values and manage expectations.
- Building Personal and Organisational Resilience (e-Learning for Health) – this session is aimed at more experienced/specialist users and explains why personal and organisational resilience are key components of the Children and Young People’s Improving Access to Psychological Therapies programme service transformation programme and how these concepts are central to building sustainable change. The benefits of understanding and supporting resilience across individual, team, organisation and community are described.
- Finding Peace in a Frantic World (Franticworld.com) – an external website with information on mindfulness. Mindfulness-Based Cognitive Therapy revolves around a simple form of meditation for a few minutes a day.
- Practical wisdom and recovering the lost art of doing the right thing (NHS – Our People) – this 20-minute TED Talk by Barry Schwartz, we are challenged to think about how rules stifle innovation or individual thinking and the links between morals and team morale.
- NHS Bereavement Support Line – the NHS have set up a confidential support line in partnership with Hospice UK. Fully qualified bereavement specialists are available to provide you support around bereavement and wellbeing issues relating to loss experienced through your work. The line is free to access 8am to 8pm, 7 days a week. Phone: 0300 303 4434.
- CRUSE (cruse.org.uk) – an external website with support and resources around bereavement and loss. They can provide 1:1 counselling sessions and friendship groups for those who are trying to come to terms with the death of others. Their bereavement support volunteers are specially trained to listen and help you work through your grief.
- Grief after bereavement or loss (NHS) – NHS England have put together a page which provides information and advice around dealing with after a loss.
- Death and grieving in a car home (penninecare.nhs.uk) – Pennine care NHS trust have put together a helpful guide with advice that can support you, care home residents and their families after a bereavement.
- National Bereavement Partnership (nationalbereavementpartnership.org) – this external website as access to support and information: 0800 448 0800 (7am – 10, everyday).
- Good Grief Trust (thegoodgrieftrust.org).
- Lodden Mallee – Regional Palliative Care Consortium (lmrpcc.org.au) – this external booklet provides information on different cultural beliefs on death.
- Bereavement: A guide for Transsexual, Transgender people and their loved ones (scottishtrans.org) – this external booklet has information on assisting bereaved trans people or friends, or the family of a trans person who have died.
- Bereavement Advice Centre (bereavementadvice.org) – this external website provides a list of useful contacts.
- National Association of Funeral Directors: Questions about funerals during COVID-19 (nafd.org.uk).
- NHS England » Bereavement support during COVID-19 (NHSE/I).
- Dying Matters (dyingmatters.org) – this external website raises the awareness of dying, death and bereavement.
- Age UK – Coping with Bereavement (ageuk.org.uk) – this external website has information on coping with bereavement.
- Age UK: Bereavement (ageuk.org.uk) – this external booklet has information on coping with the death of a loved one.
- Child Bereavement UK (childbereavementuk.org) – this external website has information and support for children and young people, parents, and families to rebuild their lives when a child grieves or when a child dies.
- 10 steps for managers in the event of a death or suicide in service (NHS – Our People) – the purpose of this guidance is to provide you, the line manager, with a clear process that outlines the steps to take following the death of a colleague that reports to you.
- 7 simple tips to tackle working from home – simple tips can help you feel more productive and motivated, and take care of your mental health while working from home.
- Remote working guide – this guide is designed to provide you with top tips to stay connected, feel productive and maintain your wellbeing if you and your team find yourselves working remotely.
- Caring for your family – support and advice on supporting your family on the Wellbeing Matters website.
- Northumberland Guide – this website offers self-help literature to download in several formats. Information available on topics such as abuse, alcohol, anxiety, bereavement, controlling anger, depression, health anxiety, panic, postnatal depression, self-harm, sleep problems and stress.
- Reconnect2Life – a free online, user friendly self-help guide to living with and managing chronic pain. Reconnect2Life is an interactive programme to help you look at your pain and how it affects you. It consists of a number of different modules which you can work through and complete.
- Relate – Relate provide a free 30 minute webchat or phone conversation for NHS staff to talk about day to day issues or concerns you may be having, including stress or anxiety, family related worries, challenges with partners, colleagues, wider family or friends, or not having the time to focus on your own wellbeing. Their website also has resources on different relationship or wellbeing troubles you may be experiencing.
- Managing Long COVID – information regarding the symptoms and coping with long covid on the Wellbeing Matters website.
- Shielding and returning to work.
- Resources for Balancing Home Schooling and Working.
- Motivation – a short bite-size learning course looking at Motivation.
- Courageous Conversations – looking at what makes a conversation courageous and how you can have successful conversations that make a difference.
- 10 minute pause spaces – Pauses Spaces allow people to take a pause, and learn the three teachable habits that lie at the heart of ‘Compassion Circle’ practice.
- The power of emotional intelligence.
- Lose weight – If you’re overweight, losing weight has many health benefits. Making small, simple changes to what and how much you are eating, and drinking can really help you lose the pounds.
- What you can do if you feel lonely – if you’re feeling lonely at the moment, the following tips can help. Different things work for different people, so try to find what suits you, and seek further support if you feel you need it.