November 2023 WELLNESS NEWSLETTER Edition #1 Contents PAM ASSIST 02 NATIONAL CAMPAIGNS 04 INTRODUCTION 01 PAM ASSIST 02 FOOD FOR THOUGHT 03 NATIONAL CAMPAIGNS 04 STRESS BUSTING 05 FINANCIAL WELLBEING 09 BENENDEN HEALTH 10
INTRODUCTION Welcome to the first edition of the Burford School Wellness Newsletter. As a school we are committed to supporting the wellbeing of the whole school. The newsletter will be completely dedicated to promoting the health and wellbeing of all staff. Work plays an important part in our lives, not only does it pay the bills, but it provides a sense of purpose. It is wonderful to really be able to make a difference to young peoples’ lives, however we understand that working in education can be demanding, and we want to ensure that our staff have access to the resources they need to maintain their physical and mental health. The aim of the newsletter is to: • Provide useful tips and raise awareness of healthy behaviours • Provide factual information • Signpost useful resources We hope that you enjoy the first edition and that you find some of the ideas useful in promoting your own wellbeing. If you have any suggestions about how we can support workplace wellbeing, or ideas for future newsletters, please get in touch. 2
PAM ASSIST READ MORE Pam Assist is Burford School’s Employee Assistance Programme – a workplace benefit that provides employees with access to a confidential helpline and counselling, 24/7, as well as wellbeing resources to support a variety of personal and professional issues. This service provides help to employees who may be facing challenges such as poor mental health, relationship problems, bereavement or financial stress that is affecting their performance at work or personal lives.
1 cup unsweetened non-dairy milk (or dairy) 1 chai tea bag (any brand) 1 frozen banana 1–2 pitted Medjool dates (vary amount depending on how sweet you want it to be) 2 tablespoons seed or nut butter 1 serving of protein powder, optional 1/2 teaspoon pure vanilla extract pinch of salt toppings of choice like sliced banana, granola, seeds or nuts, and/or cinnamon, optional Instructions First, brew the tea. In a small saucepan, add the non-dairy milk and chai tea bag. Bring to a boil and then reduce to a very low simmer for 5-10 minutes. Once the tea is brewed, remove the tea bag and allow the milk to come to room temperature. Add the brewed non-dairy milk, frozen banana, dates, seed butter, protein powder (if using), vanilla extract, and pinch of salt in a high-speed blender and blend until smooth and creamy. Top with sliced banana, granola or seednola, extra seeds, and/or cinnamon, if desired.
£12.80 per person, per month Save up to 40% on cinema tickets to 25% on gym memberships Save up to 25% on beauty Money off days out, home appliances and more Benenden Health member. Whether it’s money off at the supermarket, on family days out or on the high street, there’s plenty of ways we can help you save. What’s more, rewards are easily accessible via the free Benenden Health App or online at my.benenden.co.uk If you’d like to join, or get more information on all of Benenden Health’s services Speak to your HR team
ble to members ofBenenden Health.Some benefits are managed byBenenden Health and some are available via Parliament Hill. My Benenden Rewards is managed and run for Benenden Health byParliament Hill Limited. Parliament Hill and Benenden Health are not part of the same group as any of the product/service providers which together form the benefits scheme. Discounts vary between cinema venues. Please check when purchasing vouchers, registration to The Cinema Society required to access the discount. Be Positive It’s easy to slip into negative thinking when you are stressed and even small problems can cause anxiety. We can all think of situations where a small event tipped us over the edge because we were already overwhelmed by other things. With an effort, though, you can look at it the other way round. “Try to be ‘glass half full’ instead of ‘half empty’,” says Professor Cary Cooper, an occupational health expert at Lancaster University. He suggests writing a list at the end of each day of all that went well or was enjoyable and taking a moment to consider things for which you should be grateful that you may have forgotten. This is particularly powerful in times of national crisis as it reminds us all to focus on the things that are within our control. Avoid Information Overload Over-consumption of the news and social media can have a real detrimental affect on good mental health. It’s important to stay connected but controlling what you consume while using devices will help to reduce stress and anxiety. Some tactics we suggest are only reading reputable news websites, consuming news just once a day and editing your social media feeds so you’re only following accounts that make you feel positive. Have a cuppa Something as simple as having a cup of tea can lower your stress level, studies have found. Aside from the comforting effects of a strong, hot brew, scientists at University College London found test subjects who drank black tea four times a day for six weeks had less of the stress hormone cortisol in their bodies. They were able to destress twice as quickly as a control group given a placebo. This is a simple act we can all can do in the current situation to help manage our stress.
Hit the sack Stress is one of the most common causes of sleep disruption, according to Göran Kecklund, associate professor at the Stress Research Institute, Stockholm University. He says stress is part of everyday life and it is normal to experience occasionally disrupted sleep while under pressure. “The dangerous situation appears when stress is causing chronic sleep disturbances,” he says. “Chronic stress is, in itself, a cause of many diseases, for example, coronary heart disease, and poor sleep is believed to be one of the key mechanisms linking long-lasting stress to severe health problems.” These include high blood pressure and a compromised immune system. To counteract stress, Professor Kecklund first suggests looking at your work-life balance. “Everybody needs time for recovery and relaxation. The type of activity in itself is probably not important – as long as it is stimulating but not perceived as demanding.” It’s easy to check emails at night when you’re working from home but we strongly advice you try not to. Work-life balance has never been more important and taking time to switch-off will help when it comes to reducing stress. Make time for you Take some you time. Allocate time each week for activities you enjoy. Take up a new hobby, return to an old one, make time to see friends, have 'date night' with your partner. Recognise you deserve and need time for yourself. Take a different view Chris Kresser, a specialist in ancestral health and paleo nutrition, advocates looking at stress positively and reframing your attitude to make it work for you. He emphasises treating threats like challenges and looking to see if there is a long-term opportunity in something that initially feels stressful. He also suggests taking a long-term view. “Ask yourself whether what you’re upset about will matter in a month, a year or a decade,” he advises. “Will this event matter? Will you even remember it?”
Help others When you feel down, do some good. Donate to charity, offer to help a vulnerable neighbour with groceries or pop something in the food bank box the next time you’re in the supermarket, if you can. “Helping people who are often in situations worse than yours will help you put your problems into perspective,” says Professor Cary Cooper of Lancaster University. “The more you help, the happier and more resilient you feel.” Enjoy the fresh air That being active is good for us is hardly news. Keeping fit protects us against a whole raft of diseases, but did you know it also helps our mental wellbeing? Something as simple as going out for a walk can help ease mild depression and minimise anxiety. Physical activity causes chemical changes in the body which help bolster positive feelings. Check out our outdoor fitness ideas to get you started.
You have 12 Seconds. TAKE A DEEP BREATH IN, FROM THE BELLY ALL THE WAY TO THE CHEST HOLD FOR FOUR SECONDS RELEASE. EXHALE FOR EIGHT FROM THE CHEST TO THE BELLY
The Support Staff and Teacher pension talks were a success in October Winter is coming Martin Lewin (Money Saving Expert) is doing his best Game of Thrones impression to encourage people to get ready for the colder weather. For most people, energy bills will cost more this year, due the removal of the Government subsidies. 12 crucial tips to stay warm, cut costs and get your house in order Discounts for Education Staff Families who might be finding it hard to stay warm at home or manage their heating costs could consider a referral or signpost to Better Housing Better Health to see what help might be available. Its free, independent and local and this year there are more energy efficiency schemes for insulation and heating as well as increased funding to help with heating costs, such as energy saving cooking appliances, so its worth a call (0800 107 0044) to see what is possible.
BENENDEN HEALTH READ MORE £6.40 for employees