It’s Mental Health Awareness week, find out how three of our team members are managing their physical and mental wellbeing during COVID-19

Over the past two weeks, our team have been sharing their working from home highs and lows, and top tips. This week for #mentalhealthawarenessweek we wanted to showcasemore top tips from our team and how they're keeping their mental health in check.

Since being in lockdown:

• one in five (21%) of men and women are concerned about isolation, including not being able to go out in general (18%) and being in isolation for a long time (2%)
• 13% are worried about social distancing, including the lack of social contact (5%) and loneliness (4%) *

* Source: https://www.ipsos.com/ipsos-mori/en-uk/Covid-19-and-mental-wellbeing

Since the start of lockdown a lot of research is being been done and is still ongoing to help understand how COVID-19 is affecting people's mental health. Uncertain times has heightened people's levels of anxiety, stress and worry.

We recognise that the power of sport and physical activity goes beyond just physical health and wellbeing. This is why we have partnered with the much loved and respected national charity Mind, to raise awareness, tackle mental health stigmas and support people with mental health problems to become more active.

We have taken a lead on the Mind West Midlands Physical Activity Network in partnership with five other WM Active Partnerships, the WMCA, Newman University, StreetGames, local Mind centres and other stakeholders. The new Mind WM Regional Network hub offers a platform for networking, shared learning and taking positive action to improve how we work together across sectors.

The working from home tips shared by some of our team already have been really well received by our readers. View them here and here.

This week Vicky, our Business Operations Manager, Adam, our Workforce Development Manager and Amy, our Senior Partnerships Manager (Wellbeing) share their tips on managing their mental and physical health during lockdown.

Vicky Coyle - Business Development Manager

Q1 – what does your typical day look like?

At the moment there is no 'typical' day. Working remotely whilst supporting my two girls with their home-schooling can prove tricky at times but we try and make it work. I break up my working day into sections; working for no more than 3 hours at a time. By doing this it allows me to balance both my workload and schooling schedules. I aim to start the day no later than 9am. Once the girls are set with their work I can get on with my mine. I work by 'To-Do' lists; doing this enables me to plan, keep on track and focus on the job in hand. We try and eat lunch together (away from the computer). With the recent glorious weather we've been enjoying picnics in the garden. It's great to get out in the fresh air. Work continues after lunch through to 4.30pm-5pm. By this time my husband is usually back from work. Before we sit down for dinner we enjoy going on a family walk with the dog and bikes in tow. I try to limit evening work to twice a week. This is the time I seem to be most productive (probably due to having less interruptions). It's important to use the time in the evening to relax and unwind.

Q2 – What tips do you give to help with your mental health during COVID19 or in general?

Probably more so now than ever before, it's so important to look after your mental health. My main tip would probably be to stay connected with others. It's so good to talk. As a team we have regular (3 times per week) video meetings. This allows us to check in with each other and create a space that we're all missing not being in the open office environment. With restrictions in place my usual way of interacting with family and friends has been put on hold. We have introduced the family to the power of group video calling. This has certainly lifted the spirits of grandparents who are missing their grandchildren dearly.

Another tip would be to limit the time spent reading, watching or listening to coverage of the outbreak. When the lockdown was enforced back in March, I spent a lot of time watching the news and checking for regular updates relating to the Covid19 outbreak through various social media channels. I recognised that this was causing added worry to an already stressful situation.

Q3 – Do you feel physical activity helps with your mental wellbeing?

Physical Activity certainly helps with my mental wellbeing. Before the Covid19 outbreak and the restrictions were put in place would spend a lot of my free time on or around a netball court. Having time to run around with team mates certainly reduces stress levels. I can't wait for the day I can dust off my netball trainers and get back on court. During the lockdown I have enjoyed keeping active by going on long walks with the family, joining the girls on their remote fitness classes (usually PE with Joe Wicks) and the odd session on the trampoline in the garden!

Adam Warden - Workforce Development Manager

Q1 – What does your typical day look like?

· My morning commute now consists of a tour of the apartment to wake myself up and making sure all potential spaces to work are tidy. The commute doesn't take too long so I normally have time for a run, yoga or the washing up before starting work. I aim to start at 9am every day, so getting little jobs around the flat or doing some exercise clears my head before work begins. I try to structure my week with meetings every other day, so I can have focused times to get stuff done without distractions. WFH I miss out on the interaction with the team, so I find it important to take regular breaks to get away from the screen. I don't have a garden so breaks usually consist of a walk in the park or on the canals whilst thinking about what I'll be having to eat at breakfast, lunch and dinner, I've also started taking calls outside to make sure I'm getting fresh air whenever possible. Evenings involve cooking a lot more, so I've been raiding the cupboards for ingredients for recipes which I've never heard of… some more successful than others!

Q2 – What tips do you give to help with your mental health during COVID19 or in general?

I have always found structure important within my work and personal life. For many everything has turned upside down and whilst structure can help it can also be hard to maintain. I have found this particularly challenging, however, have tried not to be too hard on myself… if I have a bad day then I aim to not let that affect the rest of the week by resetting priorities and starting again rather than dwelling on negatives.

My top tips would be to:

• Plan / structure your day but be realistic with what you can achieve
• Take regular breaks – you can't spend all day in front of the screen
• Be active everyday – this doesn't have to be a crazy HIIT workout or lifting weights but can be as simple going for a walk or stretching in your front room
• Stay connected with family, friends and colleagues – we live in a world where you can reach someone at the touch of a button, organise a chat, share and support each other

Q3 – Do you feel physical activity helps with your mental wellbeing?

· Absolutely, I've always been an active person but exercise has normally been for a purpose i.e. so I can play sport whether that Cricket, Football or Golf. With the lockdown preventing me from playing sport, I have realised how much I value the interaction that comes with playing team sport in particular and how important that has been to my wellbeing over the years. The lockdown has made me adapt my approach to physical activity and I have started to use the outdoor spaces near to me a lot more. It always amazes me how much fresh air and exercise positively impacts my mood and will certainly be maintaining the good habits going forward, even when I can play sport again!

Amy Bird - Senior Partnerships Manager (Wellbeing)

Q1 – what does your typical day look like?

I get up at 8am (sorry, all those of you with kids) and head straight for the kettle to get a cup of tea! (It used to be coffee when I was commuting in on the train to the office, but tea is suddenly now more appealing for some strange reason!) I started to get into the habit of doing a Joe Wicks workout every morning, but the novelty soon wore off and now I use the time to ease into the day with a quick read of my book and to fire off some emails before the team video meet at 10am.

I factor in time over lunch to take a breather – either a quick walk outside or stretch my body / legs while having a bite to eat. After 5.30pm is precious time to firmly log-off for the evening (as by this point I've normally had waaay too much screen time), and to head out for a longer walk or a run - usually at least 5k! I find that this exercise provides the opportunity to properly switch-off and clear my head which really helps, particularly when in the past I used the train journey home as a chance to disconnect and physically/mentally 'leave the office'.

Q2 – What tips do you give to help with your mental health during COVID19 or in general?

Get outdoors into nature

Even if you only have very limited green space where you live, getting outdoors and breathing in fresh air is so vital. I am lucky that I moved out to Staffordshire last summer and have Cannock Chase to escape to. I've realised that there is little else that will boost my mood and relax me like a walk in nature does, and I go out every day (as part of my routine) to take it all in, and feel connected to the calm, normality of it all.

Find something to smile and laugh about

I admit – I was in a bad mood while taking photos for this article yesterday. You may not be able to tell, but it was at the end of a long day and I was feeling physically rubbish for sitting for too long and having so many video calls while the sun was blazing outside! BUT, forcing a smile for the camera actually helped, even if I didn't feel like it. Also my other half came in at that point and started being silly, which made me laugh. It helped shift my negative mind-set and by the time I had a little walk too, I was feeling much better.

Live in the moment

This is quite an overused phrase to be honest but it also makes a lot of sense, particularly given the situation we are in right now. Looking ahead to the future can be daunting and disheartening and it's difficult to plan….well, anything. I am doing my best to take one day at a time and achieving things that make me feel like I have a sense of purpose, helping me to maintain rational thinking and focus on the present. I also try and make the time to connect and engage with loved ones in whatever format I can! And at the end of the day I can relax on the sofa, feel some satisfaction and enjoy time for me.

Q3 – Do you feel physical activity helps with your mental wellbeing?

Of course it's a resounding YES. Moving your body in any way is a good thing for both your physical and mental wellbeing. I used to do the occasional run, but always preferred playing netball and doing the odd class at the gym, but now this is all on hold I have surprised myself by becoming motivated to do more running. I have a naturally competitive nature, so I've been pushing myself to get gradually fitter and seeing whether I can shave a little off my 5k time each week. We also try and do a longer 10k run at the weekend (but have to psych ourselves up for that one!!) I really notice how much clearer my head is afterwards and my body feels more supple too. Saying that, I absolutely love just going out for a walk and seeing so many other people taking a stroll at the moment. It's also great seeing family members getting out the house more often, when previously they wouldn't have given it much of a thought. I really like this guidance and info page from Mind, so please take a look when you get a spare couple of minutes! https://www.mind.org.uk/about-us/our-policy-work/sport-physical-activity-and-mental-health/get-active-feel-good/

Get in touch with the team, by clicking on their names – they are doing some great work in supporting local organisations and trying to keep people active during these times. Keep your eyes peeled for future spotlights and familiar faces - let us know who you'd like to see next!!

Mental health information and resources: https://www.mind.org.uk/information-support/coronavirus

Local sources of support: https://www.bvsc.org/covid-19-pathways-accessing-support-birmingham