10 good things by Ellen Jardine

I was notified in the last week that my screen time was up 92%. It’s not hard to work out why. This led me back to the unfortunate fact that humans are hard-wired towards negativity which some call a ‘negativity bias’. The reason for this is that the human brain intelligently allows us to spot and avoid danger. Whilst we need this to survive it also means human attention inevitably focuses on threats. Threats are stored in the memory and recalled much quicker than positive experiences (Neuropsychologist Dr Rick Hanson described this as ‘Velcro for negative experiences and Teflon for good ones’). It is perhaps pointing out the obvious to say that focusing on the negative can be detrimental to our wellbeing and resilience.

The situation we are currently in will make it difficult for our brains, hardwired in the way that they are. My brain has certainly found it overwhelming and tiring – absorbing the updates and news stories, thinking about my own and my family’s risk and trying to change my daily routine. In the workplace it can be especially difficult to switch off from this given where we all work.

Despite these challenges, many psychology studies have demonstrated that it is possible to ‘turn the volume down’ on our negativity bias by doing a bit of re-wiring. One easy exercise is to write down 10 good things. Whilst this might sound simplistic, it has been found to help people who suffer with pain, illness and stress. The exercise is about consciously bringing into the mind small positive experiences that might normally pass by and be forgotten. It can be done individually or with others, perhaps with those who you work.

So here are my 10 good things

1. Feeling sun on my face
2. A woodpecker
3. My grandparents learning to FaceTime
4. Playing with sand
5. Joining a new village Facebook group to support each other
6. Planting a sunflower
7. Discovering a great blog
8. Writing on the first page of my new notebook
9. A text from a friend
10. Periwinkles

Please feel free to share any of your own below J

Information from ‘Mindfulness for Health’ by Vidyamala Burch and Danny Penman (2013)

Ellen Jardine is an Applied Psychologist in Health Improvement for NHS D&G

“We are all in this together” by Christiane Shrimpton

This is a phrase I have thought about quite a bit over recent days. A few of us were reflecting last week that changes we knew we needed to make for some time are now implemented very quickly. There is a real sense of a “we are all in this together and need to come up with answers between us” spirit and overall far more people are working much closer together than was usually the case. What happened to all the barriers that were stopping us from doing it previously? What made some of this “too difficult” before? And how can we ensure we keep doing some of these things after the pandemic has run its course? How can we ensure the learning from what is happening now and how we respond is not lost? Something Professor Paul Gray has discussed here and made the case for not going back to the way things were.

What I have been realising is that “we are all in this together” has different aspects that will invariably have an effect us, too. All of us are exposed to the decisions others make – be that in keeping their distance or not, be that in selfishness and thinking themselves invincible (the mortality rates are low and it will surely not affect me so I can carry on as normal) or in the ensuring you are there for others even if that puts you at risk. It feels strange just seeing your neighbours when they come home from their shop or pick up the things from their doorstep that a delivery man has left. And it is good to know they are doing their bit to protect the community.

Like me there are many people isolated from families now, no hugs again for me any time soon. We are all using different means of staying in touch with family and friends. Phone calls have not felt so important to me for some time. Electronic means of communication are keeping me in touch with what is going on. Even when we are on our own we are not alone. I know I can still support others and there are people that would be there for me if I needed them.

The Covid 19 situation is making us all realise that we don’t know what the next day, maybe even the next hour will bring. And it has actually been like that for all of us for all of our lives. It is just that we are not usually aware of that. And while there are some things that we can predict with a fair amount of confidence there are lots of unknowns. Much of the news are “case presentations” that will only ever tell one story and will distort the views. A lot of it is speculation, there are many “What ifs”. Everyone will have a different reality – and it will change as the experience of what is going on changes. Who do you trust? Who do you believe? How does that influence your view? How does it influence your behaviour?

I am cycling to work on mostly empty streets. And work is nothing like anything I have ever known before – as is the case for most of us. What is my role right now? How do I perform it? Several people have told me recently they want to help but don’t feel they have a role. Some feel they don’t have the skills required, others feel what they can offer is not valued or wanted. It is so easy to feel ignored when others have to prioritise the urgent and immediate. They don’t have the time or capacity to consider what else other people may be able to do. We all have “human skills” and can offer so much. We all can reach out to others; give them some kindness, a smile. Make them a cup of tea. Support, compassion, looking out for each other are increasingly important. Especially as many people will work not only in an unfamiliar situation but also in an area they know little about.

As both Ken Donaldson and Valerie White have pointed out in their recent blogs: we have a strong community here in Dumfries and Galloway. People look out for each other and are pulling together. Everyone will have their own answers to the questions I have posed. And we have one thing in common: We are all in this together and our commitment, our willingness to work together differently and support each other will get us through the challenging times ahead.

Christiane Shrimpton is a Consultant Ophthalmologist and Clinical Lead for Appraisal and Revalidation at NHS Dumfries and Galloway

Staying Emotionally Well during the Coronavirus (COVID-19)Pandemic by Elaine Ferguson

It’s important to protect your emotional health during the Coronavirus pandemic, but how can we do this? Here is some advice and tips that might help:

• In times of uncertainty it is important to distinguish facts from rumours. Look for factual information that guides us to take practical steps to prepare for prevention, self isolation or managing symptoms of the Coronavirus. This will give us a sense of purpose and focus.
• Anxiety is a normal response to fear or threat, actual or perceived.  Try not to keep traumatising yourself by pressing your “fear response” button with too much non factual information. Stay informed by sticking to trusted sources of information such as Government and NHS websites.

• Avoid or limit the amount of watching, reading or listening of information regarding the corona virus which may make you feel stressed or anxious. It may be helpful to choose a specific time to check in with factual news such as the daily update from the Government.
• Mute key words which might trigger your anxiety on social media platforms such as Twitter or hide Facebook posts and feeds if you find them too overwhelming.  If constant browsing and refreshing is doing no more than increase anxiety and fear, it’s probably time for a break.  Agree with yourself a limit to the amount of time you will spend on these platforms.
• When in self isolation stay connected to others and maintain your social network via telephone, face time etc. (Many shared jokes, memes and videos have made me laugh out loud and chased the worry monster out of my head for a while)
• Keep up with your normal daily routine as much as possible e.g. bedtime routine, meal times and personal hygiene.
• In your daily routine, make sure each day has some variety. Take the opportunity to try new hobbies, new apps, watch a box set on Netflix, painting, reading, jigsaws, yoga are a few things you could try. Take the opportunity to do those jobs around the house and garden you’ve been putting off.
• Exercise regularly. If you are self isolating and have fewer opportunities to go for a walk/run, use an app like YouTube to find home exercise videos for free so that you can exercise in doors. Exercise produces chemicals that helps us de-stress and feel well. It also helps to keep our immune system healthy.
• Eat as healthily as you can to optimise both your emotional health as well as your physical health. Try experimenting with recipes it can keep you active for a few hours.
• Stay hydrated – keeping on top of your hydration is important. Ensure you are drinking plenty of fluids.
• Focus on the present moment. Focus on what you can control.

AnxietyUK (www.anxietyuk.org.uk ) suggests practising the “Apple” technique to deal with anxiety and worries:

• Acknowledge:  Notice and acknowledge the uncertainty as it comes to mind.
• Pause:  Don’t react as you normally do. Don’t react at all. Pause and breathe.
• Pull back:  Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.
• Let go:  Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
• Explore:  Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention
• Be empathetic to those who are affected by the Corona virus.
• Acts of kindness makes us all feel in control, connected and supportive. It improves our own self worth and that of those who we show kindness to.
• Lastly but most importantly don’t be afraid to ask for help. We all need help at some point in our lives. This will be one of those times for many of us. If your feeling low, anxious or stressed, support can be accessed online or telephone such as:
• www.breathingspace.scot or telephone 0800 83 85 87 (evenings and weekends)
• www.samaritans.org or call 116 123 any time day or night
• For up to date information/ advice on the Coronavirus www.nhs.uk or call 0800 028 2816 NHS 24hour special helpline

Elaine Ferguson is a Cognitive Behaviour Psychotherapist for NHS Dumfries and Galloway

(Written when in self isolation…practising what I preach 😉)

 

A Man on the Moon (It is a team effort) by Nick Morris

In 1962, President John F. Kennedy visited NASA for the first time. During his tour of the facility, he met a janitor who was carrying a broom down the hallway. The President then casually asked the janitor what he did for NASA, and the janitor replied, “I’m helping put a man on the moon.”

The establishment of the NHS is one of the key defining moments of modern UK history. A service which, along with the advances in public health and the benefits of the welfare state, had created one of the healthiest populations in the world. Is it too much to suggest that the UK was defined by this achievement in a way that is similar to how the project to put a man on the Moon had defined the US in the 60/70’s?

The NHS is generally held in high regard but over the period of my career I have noticed a change in the public’s relationship with it. The population has changed as older folk have left us and new generations have arrived; there are clearly few people alive today who remember the challenges faced by people before the NHS and Social Care system was set up. I believe the deep attachment to the NHS had softened. There was a growing complacency and in recent decades a confusion about the role of such a publicly funded system.

The NHS and Social services now find themselves centre stage in the fight against the Covid-19 virus. The public are watching the international response to this challenge and I believe they are increasingly aware that a coordinated national health and social care service can provide the support to the population that they so need. They are increasingly aware of how much they appreciate such a service, close at hand, accessible and responsive to them. Last Thursday, a crescendo of outpouring emotion, gratefulness and pride turned into a wall of noise as streets filled with appropriately distanced people clapping the efforts of the front line staff. The staff who have done an amazing job restructuring the services in such a short time so as to be ready to face the challenge of the rising number of people who will be seeking our help. Perhaps the public are developing a new affection, a renewed love affair with the services and a new awareness of the support the public need to provide to it if it is to cope in the months ahead.

Our frontline clinicians and practitioners deserve this acclaim and to be centre stage in the spotlight. May the warmth of its glow provide some of the energy they will need as they face up to the difficult decisions and immense workloads over the coming weeks.

I don’t distract from their place in the spotlight when I note that social media has, over the weekend started a campaign of support for our food retailers, food distributors, the police the local authority and those volunteers who are trying to ensure vulnerable people get the support they also need. The public is recognising that the healthcare services are working in partnership with others in order to provide the security and comfort they need.

Can we also shine a light on some other staff who are otherwise deep the shadows? Modern health and social care is complex and involves thousands of people. Those in the statutory sector and those volunteers and informal Carers too. But some important characters in this story do not immediately come to mind. They are the cast of workers providing a clean and healthy place to work, the food we need and the administrative order that oils the wheels of our health and social care services. Our catering, cleaning and postering staff. Our administrators, estates staff, electricians and technicians without whom the system would grind to a halt

As we go about our work, we should remember that we are successful because of the efforts of the entire team. A great army of talented people who love working for the services and who are pulling together in this fantastic effort.

The public expects great things of us at this moment – an expectation borne out of worry and uncertainty. Our response will be fraught with challenges but I know we will all do our best and that is all that we can ask. As a team we will make the best choices we can.  That is how we will live up to the expectations of our public and how we will retain their love after all this has passed into history. This is how, as a team, we will put our own version of a man on the Moon.

Nick Morris is Chair of NHS Dumfries and Galloway