Hello everyone,

I hope you’ve all had a good break after Christmas as we now enter into January.

For today’s first well-being check-in of 2025, I’m sharing a succinct post from Mental Health First Aid England around the return to work in the new year.

“The first days back at work after a break can feel tough. The emails pile up, routines feel rusty, and the January chill doesn’t help. But today is the perfect opportunity to start the year with kindness—both to yourself and your colleagues.

Remember, everyone’s adjusting, so take a moment to breathe, ease into the day, and be patient with yourself. Prioritise small wins over big leaps.

While you’re at it, check in with your teammates. A simple “How are you feeling?” can make all the difference. Sharing a laugh or lending a listening ear helps everyone find their footing faster.

Be kind today—you deserve it, and so do the people around you. Together, we can make the workplace feel just a little warmer.”

I look forward to seeing what 2025 will bring for us all so look after yourselves and each other in all ways, always.

#bekind #workplacewellbeing #checkin #mentalhealthmatters #smallsteps #lookafterU

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone,

I hope this email finds you taking care of yourselves.

For the final well-being Wednesday of 2024, I’m mindful that not everyone may be feeling festive as we all have different experiences of this time of year.

However it looks and feels, I hope you will focus on taking the time to switch off from work mode, recharge and utilise the break for self-care and well-deserved rest.

I’ve shared some information below from Mind and hope you all have a season that works positively for you and your well-being. 

https://www.mind.org.uk/information-support/tips-for-everyday-living/christmas-and-mental-health/christmas-coping-tips/

Look after you in all ways, always!

#mentalhealthmatters #wellbeingweds #selfcare #restisbest #switchoff #lookafteryou

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi lovely people,

I hope you are taking care of yourselves as we near the end of another half term.

For today’s focus I’m sharing something by Ashley Reineke-Spencer (Clinical Mental Health Counsellor) around resilience and a trauma informed approach.

So what is resilience? It is the capacity to withstand and recover from something really difficult. How do we build resilience?

Well, resilience isn’t a one-size-fits-all concept—it’s multifaceted, and developing it requires attention to four key areas: social, emotional, mental, and physical resilience. When approached through a trauma-informed lens, we acknowledge that each type of resilience is shaped by our experiences and can be strengthened through intentional practices.

1. Social Resilience: Strengthening social resilience means fostering meaningful relationships and supportive communities. It’s about creating safe spaces for connection and understanding, where trust can be rebuilt. Trauma-informed practices in this area focus on empathy, non-judgment, and active listening, helping individuals feel seen and heard.

2. Emotional Resilience: This is the ability to manage and navigate difficult emotions, especially in times of stress. Emotional resilience grows through self-regulation techniques, mindfulness practices, and safe emotional expression. A trauma-informed approach ensures individuals have the tools to feel safe in their emotional experiences without fear of judgment or invalidation.

3. Mental Resilience: Mental resilience involves the capacity to adapt and think flexibly in the face of challenges. Developing this resilience requires strengthening coping strategies, cultivating a growth mindset, and embracing adaptability. From a trauma-informed perspective, mental resilience is built by creating environments that promote psychological safety, reducing stressors that hinder cognitive performance.

4. Physical Resilience: This is our body’s ability to endure and recover from physical stress. Trauma can manifest in the body, so addressing physical resilience involves not only physical fitness but also trauma recovery practices like breathwork, yoga, and mindful movement. A trauma-informed approach recognizes the importance of body-centered healing to support overall well-being.

Achieving resilience in all four areas takes time, patience, and consistent effort. By applying a trauma-informed lens, we honour the complexity of human experiences and support individuals in building resilience that is holistic, sustainable, and deeply empowering.

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward” – Martin Luther King Jr

Take care of you in all ways, always!

#Resilience #TraumaInformed #MentalHealthmatters #EmotionalWellbeing #SocialSupport #PhysicalHealth #Mindfulness #SelfCare #GrowthMindset #Community #HolisticHealth

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hello everyone,

I hope you are doing ok and have time in your busy schedules to have a read of today’s well-being email. (Insights taken from Loredana Losif-Linked In).

So, what do we actually mean by “well-being”? Well, we are all human “beings” which is the essential nature and essence of a person. It’s what makes you you. And as we all know and likely personally experienced difficult times at some point in our lives, mental health is just as crucial as physical health. It impacts our thoughts, emotions, relationships, and ability to handle life’s challenges. So how do we prioritise well-being?

It’s essential to:

• Understand Your Emotions: Recognizing our feelings—happiness, sadness, anger, fear etc —is vital. It’s normal to experience a wide range of emotions, even throughout the day. We need to normalise every emotion, not just the comfortable or acceptable ones.
• Identify and Express Feelings: Sharing your feelings with trusted adults or friends can improve your well-being and provide valuable support, even just to offload so you don’t feel alone.
• Develop Healthy Coping Strategies: Deep breathing, physical activity, journaling, mindfulness, listening to music, any particular hobbies can help manage stress and navigate difficult emotions.
• Prioritise Self-Care: Get enough sleep, eat nutritious foods, and engage in activities you enjoy which positively supports your mental health and boosts your feel-good chemicals in the brain.
• Build Supportive Relationships: Strong relationships with friends and family offer vital support during challenging times. Find your vibe with your tribe as the saying goes!
• Seek Help When Needed: Don’t hesitate to reach out to trusted adults if you’re feeling overwhelmed or struggling with ongoing feelings of sadness or anxiety. Asking for help is a sign of strength, not weakness.
• Combat Stigma: Everyone has mental health, it’s a spectrum that can fluctuate and we should treat everyone with kindness and respect, regardless of their mental health status. Practising empathy and avoiding judgment creates a culture of openness, trust and safety. The last thing anyone needs in the midst of struggle is shame.

By prioritising our mental health, in turn helps build a strong foundation for our overall well-being and builds a community where we can support each other, while navigating the twists and turns in daily life.

So, make a list, write down the most important things and start with this……. YOU!

Take care in all ways, always.

#youmatter #prioritise #mentalhealth #wellbeingweds #signsofsafety #feelyourfeelings #namenotshame #lookafteryou #getyourpen

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hello everyone,

I hope this email finds you taking care of yourselves.

For todays well-being focus, I’m sharing a snippet from Young Minds about control and how this can be linked to mental health and well-being.

When things are beyond our control, it’s essential to focus on what we can control no matter how small that may be. If not, this feeling can lead to exacerbating stress and anxiety.

What can help when you may be feeling stressed, overwhelmed or stuck is to take back some element of control in areas where you can take action.

The focus should be in areas that will support you to look after mental health, meet your basic needs and help establish a routine linked to self-care for those chaotic times.

Its ok if you’re not feeling your best. We all fluctuate from time to time.

A suggestion can be to make a list of the things that are out of your control, and the things that are in your control. 

The diagram below from mindfulenough can be a useful tool to help sift through it all.

Remember, a little at a time is how it gets done, each day. You are not a machine and it’s ok to uphold boundaries around yourself to prioritise your needs and wellbeing.

If you feel something might need to change or look and feel different for you, please talk to someone as it helps to share the mental load.

Look after yourselves in all ways, always.

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning all,

As it was International Men’s Day yesterday, I’m sharing some information from MHFA England about positive role models and mental health.

International Mens Day brings an opportunity to appreciate and celebrate the men in our lives and the contribution they make to society. This year’s IMD theme is positive role models.

Men’s mental health can be overlooked for many different reasons. Some men feel pressure to appear strong and self-sufficient, which can lead to difficulty asking for help. Many feel that there is a stigma around mental health, reporting feeling ashamed or weak for experiencing poor mental health. While others speak of a fear of judgement or being seen as a failure when seeking help.

We can all be positive role models in and out of the workplace and make mental health and well-being an everyday conversation. It should be no different to talking about music, sport, or going to the gym.

Let’s continue to encourage, support and create inclusive and emotionally and mentally safe workplaces for each other.

And If you need any support please visit www.hubofhope.co.uk, Text ‘Shout’ to 85258, or if you or someone you know is in immediate danger / crisis call 999.

#IMD24 #wellbeingweds #MENtalhealthmatters #positiverolemodels
#notalone #talkinghelps #feelyourfeelings #supportisstrength

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning all,

I hope this email finds you well and looking after yourselves.

For this week’s well-being topic I want to raise an area that is often not on the radar and sharing something from leaders on Linked In called Urgency culture.

So what is it? Over 80% of workers experience stress from the constant pressure to respond immediately. It is the sense that you have to do something instantly while under stress / worry to respond. Urgency culture can slowly exhaust us. That anxious feeling to reply to every email, to be always available, to check every notification right away—it has become a way of life.

It looks like commitment. We convince ourselves it’s efficiency.

But at what cost?

The urgency culture we live in is driven by a constant need to be on—to be ready, responsive, and available at all times. And the worst part? It becomes a self-fulfilling prophecy. The more we give in, the more our lives revolve around this ASAP mentality, until it’s not just a behaviour—it’s a habit. A habit we justify with “facts” about productivity, commitment, and being a team player. A habit that silently takes over our well-being, often without us even realizing the impact it’s having on our lives.

Constantly chasing the “ASAP” doesn’t make us more productive; it usually leaves us overwhelmed, exhausted, and disconnected from what really matters.

But here’s usually the reality:

Not every message demands an instant reply. Let that email sit for a bit. It won’t shatter your progress. You are not a machine, and you’re not meant to function like one. You need to have a break and switch off and rest your body and mind away from work. Take your breaks, leave on time, unplug.  And it’s ok to say no if you cannot do any more than what you are doing. By slowing down, and putting in boundaries, you’re not just reclaiming your time and energy.

You are protecting your mental and physical health. Pause. Breathe. Prioritise your well-being. Your nervous system, focus, physical and mental health will thank you long term.

Look after and prioritise you, because you matter.

#wellbeingweds #burnout #boundaries #mentalhealthmatters #priorities #rest #unplug #workload #protectyou

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone,

I hope you all had a much-needed restful half term break.

For todays well-being focus I just wanted to share something about capacity.

Our mental and physical well-being is deeply tied to how we manage our time and energy—both in work and at home.

It’s important to be able to disconnect and switch off from things so you can truly rest and also protect yourself from burnout. No one can function at 100% capacity 24/7!

In today’s fast-paced world, with all its demands, it’s easy to get caught up. Taking a step back to assess your work-life balance is key.

Prioritising our mental health, setting boundaries, and making time for rest and connection with friends and family helps us stay grounded and thrive both professionally and personally.

So do your best in what you can, when you can and it is absolutely ok to say “I have done enough for today” when you may feel a sense of overwhelm or stress building.

Take time for you, because your mental health matters.

Look after yourselves and each other.

#boundaries #capacity #mentalhealth #wellbeingweds #burnout #taketimeout #youarenotamachine #unplug

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone,

Well, we have made it to the final day of a very challenging half term and here we are.

For today’s well-being focus it’s going to be succinct because I wanted to first of all thank you all for being such an incredible team of people to work with, who go above and beyond every day!

And secondly, to ask that you diligently follow the instructions as below:

Recipe for half term relaxation:

1 cup of Friday wind down
2 pints of lazy lie ins or early nights (whenever you can)
1 large dash of self-care (save some for extra!)
3 spoonfuls of mindfulness (switch off the brain)
2 lbs of doing what you need, when you need it! (listen to your body and mind)
1 extra sprinkle of laughter and joy (go find those glimmers)
1 bag of fun – guilt free.

Mix all together to release the dopamine and oxytocin feel-good relaxing chemicals and enjoy with the important people around you!

So, I hope you can all switch off, relax, rest and recharge because you are all entitled to it, it’s not earnt! Rest is the most productive thing you can do, for mind, body and soul.

Take care of yourselves Team Fen.
Happy half term!

#getcooking #restisbest #lookafterU #mentalhealthmatters #feelgood #bekindtoyourmind #youmatter #wellbeing101

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Morning everyone,

For today’s Well-being Wednesday focus and following on from World Mental Health day last week, I’m sharing some information from Education Support around managing the big S word……yes… stress.

Working in a school or any educational setting, you know that in order to maintain good mental wellbeing of the students, it’s crucial to build a foundation of positive wellbeing of staff, too.

At Fen we strive to prioritise and uphold the welfare of staff as part of a whole-school open and honest approach to mental well-being.
I hope you can find time to check out the information below to help address stress, and just to remind yourselves that it’s okay to not be ok some days and doing your best can look different each and every day.

Stress and pressure is a normal part of daily life, but it’s when it becomes overwhelming and edges into toxic levels that if left unchecked, it can seriously impact your physical health and mental well-being.

https://www.educationsupport.org.uk/resources/for-individuals/guides/how-to-handle-stress/

Remember, we’re all in this together (did you hum that from High School musical?) and no one is immune from being affected when life can blindside you sometimes.

I’m also sharing Education Support’s helpline if you need to speak to someone. It’s an essential lifeline for teachers and education staff who might need a space to talk. It is free, confidential and available 24/7 on 08000 562561.

So please look after yourselves and each other, which I know you do the very best to do, because no one should feel alone when things in life get hard, no matter the circumstances.

Take care of you, in all ways, always.

#addressthestress #jugglinglife #youmatter
#notalone #WMHDay #itscrucial2care4u
#wellbeingweds #mentalhealthmission

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone.

I hope you are well.

For today’s well-being Wednesday focus, I’m sharing an article from the Mental Health Foundation as it is World Mental Health Day tomorrow (Thursday 10th October.)

This year’s focus is Mental Health within the workplace.

So what is mental health? 

Mental health is the way we think and feel and our ability to deal with the ups and downs of life. We all have mental health, just as we all have physical health. When we enjoy good mental health, we have a sense of purpose and direction, the energy to do the things we want to do, and the ability to deal with the challenges that happen in our lives. 

I am putting in the article link below for your information, so please do have a read, as both employers and employees have an important role in creating this together. 

We all deserve a mentally friendly workplace where we can all feel supported and thrive. 

https://www.mentalhealth.org.uk/explore-mental-health/publications/how-support-mental-health-work

Look after yourselves and each other. 

#mentalhealthmatters #workplacewellbeing

#reducethestigma #supportiveculture #worldMHday2024 #letsplayourpart

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning all,

I hope you are doing ok and taking care of yourselves as we enter October.

I’m sharing a snapshot today from an article by Jeremy Godwin, about how the mindset of optimism is closely linked to our mental health and well-being.

Optimism is not some silver lined cliché but defined as “hopefulness and confidence about the future or the success of something”.

It’s a realistic view that life can include the good, the bad… and also the ugly, and the challenge for each of us is to learn how to respond to what happens around us (and within us) in a way that keeps us moving forward and growing; that’s where realistic optimism helps to frame things in a more positive-yet-realistic way.

Having an overall positive mindset and being able to objectively view setbacks as challenges rather than disasters means that you are better equipped to deal with all the challenges of daily life.

Realistic optimism also helps to give you the boost to take chances and try new things, and it gives you the courage to face your fears and work to overcome them.

Being realistically optimistic means that you’re able to deal with things even if they don’t work out the way you’d like them to — and that helps you to respond more thoughtfully to events, rather than just reacting to them, which gives you much greater control of how you experience this thing called life.

I’m attaching some visuals and Action for Happiness latest calendar ‘Optimistic October,’ to help us all consider our mindsets and how we can reframe them to ensure our individual and collective mental health is strengthened, protected and prioritised.

So let’s keep going from strength to strength because the main thing really is the main thing!

Look after you!

#mentalhealthmatters #mindset #optimism #reframe #wellbeingweds #respond #dailylife

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone,

I hope you are doing ok and looking after yourselves as we are nearing the end of September already!

For today’s well-being focus I am sharing something from Linked In (Michael J Boorman) around the importance of our mindsets and some tips to support a positive outlook, even when things may be tricky.

1. Walking Boosts Mental Clarity

• Walking enhances blood flow to the brain, sharpening focus and clarity.
• It’s an excellent way to clear your mind, reduce stress, and ignite creativity.

2. Consistency Takes Many Forms

• Small, consistent actions lead to significant results over time.
• Consistency isn’t about daily repetition; it’s about finding what works for you.

3. Tough Times Shape Strong People

• Difficult moments offer valuable lessons and prepare you for future challenges.
• Facing challenges builds resilience and enhances problem-solving skills.

4. Direction Over Speed

• Prioritising direction keeps you motivated and helps prevent burnout.
• Steady progress, no matter how slow, leads to significant outcomes.

5. Discipline Fuels Consistency

• Discipline sustains you when motivation wanes.
• It’s the cornerstone for achieving long-term goals and building positive habits.

6. Rest Revitalises Mind, Body, and Spirit

• Rest is crucial for both physical and mental well-being.
• Quality sleep enhances decision-making and overall health.

7. Growth Comes in Various Forms

• Growth isn’t always linear; it manifests in different ways.
• Sometimes, growth is happening beneath the surface, unseen but essential.

8. Long-Term Thinking Leads to Success

• Daily fluctuations don’t define your entire journey.
• Keeping the big picture in mind helps you navigate tough times.

9. Integrity Over Conformity

• Doing what’s right builds trust and long-term respect.
• Integrity may not always be popular, but it’s always vital.

10. Asking for support

• Who can help me with this? Is there someone who can advise, give clarity?
• Contact them now, ask for ‘specific’ help.

Following and implementing daily tips like this can help us all to live a happy, healthy, intentional life and keep focus and momentum going.

Thanks for all that you bring to the table. You are all valuable assets that make such an amazing and incredible team.

Do all you can to look after your well-being and checking in with each other…

And as Dory rightly says……..just keep swimming!

#mentalhealth #mindsetmatters #wellbeingweds #growth #direction #selfcare #presspause #team #reflection

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone,

I hope this email finds you well for Well-being Wednesday.

As we move into the Autumn months and all this next term will undoubtedly bring, I am sharing some resources and information on the ‘Stress Container’ from Mental Health First Aid England.

Understanding what causes us stress and taking action to manage our stress levels is a key part of looking after our mental health and wellbeing. The Stress Container can help us understand how we experience stress and how to recognise and address our own stress levels.

There’s a really useful interactive tool to explore it below:

https://mhfaengland.kokodigital.co.uk/frame_content.php

https://mhfaengland.org/mhfa-centre/resources/address-your-stress/stress-container-resource-download.pdf

Please have a look and I’ve attached some posters about what stress is, sources, top tips for addressing your stress and a weekly well-being check list too.

So try not to stress, just do your best and forget about the rest! And remember to laugh and smile when you can, because that always brings some balance to a perceived tricky situation.

Let’s keep looking after ourselves and each other for a mentally well workplace.

#stressawareness #mentalhealthmatters #bekindtoyourmind #workplacewellbeing #stresscontainer #breathe #letitgo #newdaynewthoughts #wellbeingweds

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone,

I hope this email finds you all well and recharged after the summer holidays.

As we move into the new term, with the demands of our roles, it is important to ensure we focus on the time needed to practice self-care and how this supports our mental health and well-being.

I’m sending a refresher out of short and snappy ‘top tips’ to prioritise your mental well-being to reflect, rest and recharge those batteries, especially when you might need to step back and pause when it gets very busy.

1. Self-care: Dedicate time to activities that bring you joy and relaxation and be kind to yourself.
2. Connect: Spend time with friends and loved ones; don’t forget to share your feelings with them so they can support you too.
3. Disconnect: Take time off to digitally detox for a few days. Boundaries are important.
4. Re-connect (with nature): Spending simple time in nature is one of the most underrated form of therapy.
5. Exercise: A great mood booster and helps maintain physical-mental-emotional balance.
6. Meditation/breathing : Practice these to stay present, grounded and reduce anxiety and stress.
7. Give gratitude/Pray: It works wonders! Gratitude releases feel good chemicals and Mindset really does matter!
8. Cry: It’s okay not to be okay! Embrace how you feel, crying is the body’s quickest way to release your emotions and resets your nervous system! It is not a sign of weakness or just something “women do”. Emotions are meant to be felt, expressed and released and your body knows exactly what it needs. It helps complete the stress cycle.
9. Seek help: If things are really overwhelming, don’t hesitate to talk to a professional if needed. Remind yourself that you are not alone in this.

A healthy mind is your greatest asset.

So, I hope you all prioritise yourselves this term and do all you can to look after you!

Let’s make every day a day for mental well-being! 

#mentalhealthmatters #selfcareisntselfish #wellbeingweds #mindsetmotivation #healthymind #lookafteryou

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone!

We have made it! The final day of this academic year has arrived – it’s been a long end of term but we have all pulled together as always.

So, for todays wellbeing focus I am simply sharing a self care summer poster and guide from Education Support and Anna Freud.

https://www.educationsupport.org.uk/resources/for-individuals/guides/self-care-summer-top-tips-for-education-staff/?utm_source=facebook&utm_medium=social&utm_campaign=website-launch-resources

I hope you all have a much needed rest and recharge over the summer holidays and do all the things you need to do to boost your mental health and well-being! Please make sure you prioritise down time and switch off.

Thank you for being such a fantastic team of people to work alongside with and keep in touch with each other, if check ins are needed.

Let the holidays commence!

#mentalhealthmatters #workplacewellbeing
#restisimportant #switchoff #happyhols
#recharge #wemadeit #timeforyou #selfcaresummer

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone,

As we draw near to the end of another academic year, I’m sharing a small reminder today, from Dr Henry Cloud, to focus on looking after yourself and protecting your physical, mental, spiritual and emotional energy.

If you have time and energy, you can find everything else you need. But if you do not isolate and quarantine the things that drain you, you will not have it in you to go get what you need.

Prioritising your capacity levels and taking time to have a break to recharge and rest is necessary, not a luxury.

I’ve attached some images of reflective questions to help us consider where things may be draining us. If you need any support, please let someone you trust know.

As we all know, the job we do every day, when we show up and give 100% to our individual roles, we must also tend to and prioritise our own needs too.

Just like the oxygen mask on the plane analogy … you can’t help others effectively unless you look after you first.

So, please take care of yourselves and each other and have a great rest of the week!

Nearly there!

#mentalhealthmatters #wellbeingweds #recharge #takeabreak #time4u #reenergise #capacitylevels #prioritiseyoutoo #checkin

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning all,

I hope you are looking after yourselves in all ways, always.

A snapshot for today’s well-being Wednesday focus is from Mentally Well Schools about the importance of boundaries and impact of burnout.

Setting healthy boundaries and prioritising our mental health and wellbeing is easier said than done, but it is essential.

In various career paths, including the demanding field of education, where educators constantly strive to meet the needs of our students and colleagues, it’s easy to overlook our own wellbeing. However, neglecting our mental health can, and increasingly does, lead to dissatisfaction and burnout, which ultimately affects educators’ ability to perform effectively in their roles.

Creating a balance between professional responsibilities and personal care is crucial. This might mean learning to be brave and say no to additional tasks that overwhelm us, taking time for self-care, or seeking support when needed. It’s important to remember that taking care of ourselves is not a luxury, but a necessity.

When we set healthy boundaries, we not only protect our own mental health, but we also model positive behaviour for students and colleagues.

It’s ok to not be ok, to say no to certain things and prioritise your mental health and well-being because self care isn’t selfish. It’s crucial.

Look after yourselves!

#mentalhealthmatters #boundaries #burnoutisreal #protectyourwellbeing #taketimeout #selfcare #rest+recovery #strivingisntthriving

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone!

It’s Well-being Wednesday again so for today’s focus I am sharing some information from Mental Health First Aid, about RAC = Random Acts of Connection.

Feeling lonely is not uncommon, especially if you work remotely or spend a lot of time by yourself, and it can have a huge effect on your mental health and well-being. This year’s theme for Loneliness Awareness Week (10-16 June), is Random Acts Of Connection, and reminds us that by adding small and simple moments of connection to our day, we feel happier, less lonely, and increases our sense of belonging.

RAC emphasises the importance of fostering meaningful connections in our daily lives to improve our overall well-being.

Loneliness can affect anyone, regardless of age, background or circumstances.

It is more than just a feeling of being alone, solitude at times can be needed and refreshing.

Loneliness is the feeling of isolation and a lack of meaningful connection with others, which can significantly impact our mental health, leading to issues such as anxiety, decrease in life satisfaction and depression.

So, I encourage you to consider what small acts of connection can make a big difference in someone else’s life, whether it’s reaching out to someone you haven’t spoken to in a while, striking up a conversation with a neighbour, giving someone a wave or a smile, making a colleague a cuppa when they are busy, giving a compliment, telling someone you appreciate/value them. No matter how small or significant, our words and actions and simple gestures can have a huge positive impact on someone else.

So today, when you finally sit down and put your feet up, if we actually take the time to stop and reflect, we can see the random acts of connection that you may have done for someone else or have received yourself and how it made you feel.

Because in reality, the simple things in life really are the big things in life that truly matter!

Keep connected and have a great day!

#RAC #connectionmatters #community #simplegestures #wellbeingweds #mentalhealthmatters #helpinghand
#buildingbridges

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone.

I hope you are doing ok and looking after yourselves.

Something I’m sharing for today’s well-being focus is from the Brain Coach around emotional regulation, called Cognitive Defusion.

Yes it sounds very technical, but Cognitive defusion is a strategy often used in Acceptance and Commitment Therapy (ACT). It includes the technique in separating yourself from your negative thoughts and emotions. It allows you to gain alternative perspective and reduce the emotional intensity of your thoughts. As a result, it can help alleviate the intensity of negative self-talk and create a more supportive internal dialogue.

Emotions and feelings are actually two different processes – bodily driven ones (emotions) and sort of ‘think driven’ ones (feelings).

Emotions are your subconscious reactions often to a physical experience – the information from your environment that comes in via your senses (sight, sound, touch etc).

An example would be perhaps when you are worried about something, instead of thinking, “I am anxious,” you say to yourself, “I am noticing that I am experiencing anxiety.”

Basically, you separate you as a person from your emotions and when you do this, you stop identifying with negative thoughts and feelings as if they define who you are.

The way you speak to yourself really matters!

Research repeatedly tells us that the words we use to speak to ourselves have a significant impact on our psychological health. If you are constantly judging yourself, putting yourself down, and criticizing your efforts, you will eventually start to believe those things (even if they are not true).

It can also relate to how we perceive others too, where you separate how you think about a person in the moment from who they are as a person. This technique helps to create a mental distinction between your immediate thoughts or feelings and the person’s overall character.

Cognitive defusion is not meant in any way to minimise emotions and thoughts but is just the idea to help us recognise that we all have a tendency to over-identify with our thoughts, often amplifying them in our minds to become “truth”.

The saying goes “all feelings are signals but not necessarily instructions.”

So, I hope this short focus today helps us understand the need to create space and try to see our thoughts for what they are and how they can make us feel. It can be a challenging process, but with self-awareness, it can help reduce the impact on our mental health and well-being.

Look after yourselves and each other and have a great day!

#mentalhealthmatters #youarenotyourthoughts #signals #internalvoice #selfawareness #wellbeingweds

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Good morning everyone,

I hope you are well and taking care of you.

For today’s well-being focus and linking in with National Men’s Mental Health awareness this week, I am sharing some information from Blake Psychology around why there are no ‘good’ and ‘bad’ emotions and how this mindset can impact our mental health.

Basically, there are no good or bad feelings. They are JUST feelings.

We like happiness, joy, contentment, peace, love and accept these more willingly. Whereas many of our emotions might not feel as good like anger, shame, fear, anxiety and jealousy so we push them away, trying to not feel them.

However, ALL emotions are like the brain and body’s internal GPS… they are messengers letting you know information if you are on course or not, and the more you are able to welcome them without judgement but curiosity, the better it is for your overall well-being and perspective for life.

All emotions are valid, but of course, it is not ok to express emotions in a hurtful, irresponsible, or violent way.

All emotions are teachers and let us know something internal may need addressing or adjusting or just simply acknowledging.

Either way… as the saying goes… if it’s not being expressed, it’s getting stored and that can get heavy.

So, I hope you can practice the pause next time you feel an emotional response, be curious and non-judgmental and try to listen to what the emotion may be highlighting. This can help us become more reflective and self-aware as well as more empathic when trying to connect with others. To feel is to be human so none of us are alone.

All emotions don’t necessarily need to be justified, they just need to find a safe space to be felt.

Look after yourselves and each other!

#mentalhealthmatters #emotions #becurious #internalGPS #signalsnotinstructions #mensmentalhealth #humannature #wellbeingweds #igotafeeling #expressitnotstoreit #breakthestigma

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Morning everyone,

I hope you all had a restful half term and looked after your mental health and well-being.

Today’s well-being focus is just a short one as I have been chatting a lot with many of our students recently about ‘the power of glimmers.’

We often talk so much about triggers but there is an opposite and these are called glimmers, which are small but simple moments of happiness or joy that you can find in everyday, to get through the tricky times to help keep your mindset positive and bounce back.

Finding small moments of glimmers can make us feel a sense of calm, connection, peace and safety. They can be little things we notice every day, that can instantly elevate our mood, even when we might be feeling down or in the midst of a bad day.

I’ve attached this month’s calendar from Action for Happiness as it is all about Joyful June with a small focus for each day.
https://actionforhappiness.org/sites/default/files/Jun%202024.pdf

As the saying goes “misery might like company, but so does joy… and joy throws much better parties.” – Billy Ivey

I hope you all have a joyful day in some way, shape or form and look after yourselves and each other.

#joyfuljune #glimmersmatter #makethemostofmoments #simplethings #findjoy #mentalhealth #wellbeingweds

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hello everyone,

I hope you are well.

As we draw closer to the much needed half term break, I’m sharing some information from Mental Health Foundation around the importance of sleep and how this impacts our wellbeing.

Another issue that links to this is a phenomenon called RBP – Revenge Bedtime Procrastination.

Revenge Bedtime Procrastination (RBP) is where individuals deliberately delay their bedtime routines, often sacrificing sleep in favour of reclaiming personal time and freedom during late hours. This pattern has become increasingly prevalent, particularly since the onset of the pandemic, affecting various demographics.

Among those affected are:

1. Busy parents of young children, who cherish the quiet moments of solitude after a hectic day.

2. Individuals grappling with occupational stress and burnout, seeking solace in late-night activities to decompress.

3. People who feel overburdened by their professional or caregiving responsibilities, neglecting self-care in favour of productivity.

4. Those plagued by anxiety, finding it difficult to unwind and experiencing restless thoughts that keep them awake.

5. Individuals struggling with time management and procrastination, procrastinating on sleep in favour of unfinished tasks or leisure activities.

6. Pre-teens and teens craving autonomy and connection, finding solace in late-night interactions through gaming or social media.

Recognizing the detrimental impact of RBP on overall well-being, it’s essential to take proactive steps toward change. Whether for yourself or a loved one, addressing RBP and improving sleep habits is paramount to physical and mental health and well-being.

So, there are lots of small, simple things you can do to give yourself the best chance of getting high quality sleep.

Take a look through the sleep advice and tips and find what works for you.

I hope you all have a much-needed restful half term. Look after yourselves, because you matter!

#sleep #recharge #qualityoflife #wellbeingweds #mentalhealthmatters #restwell #dailyroutines #lookafteryou

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi all,

I hope you are well and looking after your mental health.

As it is Mental Health Awareness week, I’m writing a short note as a reminder about “taking notice” and how this links to our mental health and well-being in our minds and bodies.

Becoming more aware of the present moments in life can help us interact more positively with the world around us, as well as understand ourselves better. When we become more aware, we can begin to experience things in a fresh way, when we may have been taking it for granted beforehand.

When we become more aware of the present moments, this improves our mental well-being. It includes your thoughts, feelings, your body sensations and the environment around you.

Taking notice can help to:

• improve your mood
• make you feel more relaxed
• feel calmer and less stressed
• feel more able to choose how to respond to your thoughts and feelings
• cope with difficult or unhelpful thoughts
• be kinder towards yourself
• can strengthen and broaden awareness (of self and others)
• reflect on your day and experiences
• appreciate the world around you.

So, I hope today you will take notice by taking a little bit of time, to stop, pause, be still and look around you.

Notice 3 things:

• What energises you
• What you are grateful for
• What’s not working and why.

Take the time when you can, because you matter! Look after yourselves and each other.

#mentalhealthawareness #noticecheck #thoughtsandfeelings #bodyscan #youmatter #presentself #wellbeingweds

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone,

I hope this email finds you well and taking care of you.

For this weeks Well-being focus I’m sharing about the importance of positive conversations.

We all know in todays busy bustling workplaces, where tasks can pile up and demands loom, the importance of fostering open dialogue in the workplace is not just beneficial but essential.  Conversations can evoke emotions and establish connection and bonds between you and others.

Every interaction is an invaluable opportunity to gather information on how things are for someone, which in turn, can then help direct effective support and clarity for the situation.

So why is it good to talk and how does this positively support our mental health and well-being?

A few things:

• Improved Collaboration: when people feel comfortable sharing their ideas and concerns, it fosters a culture of collaboration. Through open communication, teams can brainstorm innovative solutions, troubleshoot challenges, and work together more effectively towards common goals.
• Enhanced Problem-Solving: Effective communication allows for the free flow of information, enabling teams to address issues promptly and find solutions efficiently. Whether it’s resolving conflicts, overcoming obstacles, or adapting to changes, clear communication is key to problem-solving.
• Boosted Morale and Engagement: Feeling heard and valued in the workplace is essential for morale and engagement. When people take the time to listen actively and communicate openly together, it creates a positive work environment where everyone feels motivated to contribute their best.
• Reduced Stress: Miscommunication and misunderstandings can lead to unnecessary stress and tension in the workplace. By encouraging open dialogue and providing opportunities for people to express themselves, can minimise conflicts and create a more harmonious work environment.
• Support for Mental Health: In today’s fast-paced work culture, mental health is more important than ever. By normalising conversations about mental health and creating a supportive atmosphere where people feel comfortable discussing their struggles, seeking support and organisations can promote overall wellbeing and reduce stigma.

With this in mind, I hope you initiate some positive conversations with each other today, whether it’s sharing your thoughts, expressing appreciation for a task well done or discussing a need and finding a supportive solution.

Together, let’s create a workplace where positive communication flourishes, collaboration thrives, and everyone feels valued and supported.

After all, it’s good to talk!

#mentalhealthmatters #good2talk #community #wellbeingweds #positiveconversations #talkitout

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone!

I hope you are looking after yourselves and each other.

For this week’s ‘Wednesday Well-being’ focus I’m sharing about how being ‘meaningful with purpose’ can support our overall well-being, individually and collectively.

Having a purpose and feeling fulfilled in life has a big impact on our overall happiness and mindset.
When you have a clear purpose, it gives you direction, you start to know yourself better and can make decisions that align with your core values and beliefs- have you ever asked yourself what really matters to you?

This is different for everyone and often best viewed as a process or journey – one that involves becoming self-aware and what drives you.

Motivation and joy are not sentiments that can be faked. We might tell ourselves we enjoy doing something good but actually only some activities truly and innately resonate with us, whereas others may not.

Passion is about authentic internal drivers that can arise from personal experiences in life. Purpose is the reason behind why these things motivate us.

Although it’s not possible to feel 100% passionate all the time, purpose and meaning are our reminders to keep going, and remembering why we started. Passion fuels purpose!

Humanity is hard-wired to feel empathy and fulfilling activities that indirectly or directly help others helps us feel needed and appreciated in return.

Meaningful activities can also include things we do for ourselves such as physical, social or leisure activities, that serve our needs and preferences – giving us a sense of purpose in life, structure, skills, challenge or self-expression and self-confidence.

Helping others also makes us happier and healthier by fostering connection, supporting exchange of ideas, developing purpose and creating stronger communities.

With this in mind, I’ve attached the latest Action for Happiness calendar for some thoughts for each day and I hope you all have a Meaningful May because we really are ‘better together’.

#motivation #passion #selfawareness #team #community #empathicliving #wellbeingweds #mentalhealthmatters #whatsyourpurpose

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Morning all,

As we reach the middle of the week, I hope you are keeping yourselves well.

If you weren’t aware, the month of April is stress awareness month so as a small reminder on the importance of addressing stress, I’m sharing a brief overview of tips from Mental Health UK.

Stress is our body’s response to pressure that manifests itself in many different ways. It’s the feeling of being overwhelmed and finding it hard to cope emotionally and/or mentally. Taking time to identify the emotional and mental pressures in our lives and addressing them is a good way to understand and protect our mental health and well-being.

When stress is left unchecked, it can take a huge toll on our physical and mental health. That’s why it’s important to know some simple techniques to draw on to help manage stress daily.

For further reading and to learn more about ways to manage stress please click here: https://bit.ly/3q3sGM3

Take care and look after yourselves, in all ways, always!

#StressAwarenessMonth #mentalhealthmatters #wellbeingweds #priorities #lookafteryou

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Morning everyone,

I hope you all had a great Easter break and took the time needed to rest, recharge and replenish yourself.

Today I’m sharing an article by another work-based ‘well-being champion’ Nano Kofi Nyarko-Appiah about the importance of personal and collective wellbeing.

“Wellbeing, a word tossed around a lot these days, often in boardrooms and company retreats. But true wellbeing isn’t just a corporate buzzword; it’s the foundation for a fulfilling and healthy life.

The good news? Our wellbeing is largely in our own hands. We can cultivate healthy habits, prioritize sleep, nourish our bodies with good food, and move our bodies regularly. We can nurture relationships, find activities that bring us joy, and practice mindfulness to manage stress. These choices, big and small, create a ripple effect, influencing our energy, resilience, and overall happiness.

However, individual efforts alone can only go so far. Companies and institutions have a responsibility to move beyond the “wellbeing talks” and action on their words. This means creating a work environment that actively supports employee wellbeing. Flexible work schedules, wellbeing programs, and on-site facilities are all positive steps. But it goes deeper. Cultivating a culture of open communication, offering mental health resources, and prioritizing work-life balance are crucial.

Here’s why this matters.  When employees feel truly cared for and supported, they’re more engaged, productive, and loyal. A company that prioritizes wellbeing fosters a positive and collaborative environment, attracting and retaining top talent.

Imagine a world where personal and collective wellbeing efforts work in hand-in-hand. Individuals empowered with the knowledge and resources to thrive, while companies invest in creating a supportive ecosystem. This is the future we should strive for.

So, let’s take charge! Let’s make healthy choices for ourselves, hold companies accountable for creating supportive workplaces, and advocate for a future where wellbeing is not just a trend, but a way of life. It’s time to move beyond talks and prioritize actions that empower all of us to flourish.”

So, that in a nutshell is why our personal and collective wellbeing is so important, the culture and environment we need to create as we start a new term together and should remain a top priority for us all!!

Look after yourself and each other.

#wellbeingweds #workplaceculture #noIinteam #selfcare #mindset #worklifebalance #mentalhealthmatters #livewell #removethestigma #inittogether

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Hi everyone!

It’s the last day!!!!….. So for well-being Wednesday this one is simply going to say……..

**** Well done! You made it! *******

Enjoy every second of your well-deserved break after today, rest well and most importantly switch off from work mode!

Oh, and here’s a bunch of quotes saying the same! 

Happy Easter and look after yourselves. 

#mentalhealthmatters #restwork+play #relax #recharge #wellbeingweds #itsoktodisconnect #takeabreak #unwind #selfcareisntselfish

Best wishes,

Jude Henson

Advocate / DDSL
Mental Health and Grief First Aider
Wellbeing Champion
UNICEF Rights Respecting Schools Lead

Work life Balance

Your Mental Health Matters

Not Forgetting The Importance of the Stress Container

The Importance of Self Care Wellbeing Wednesday

Developing Self Awareness

Stress Awareness Week 2023 and Self Care

Out of my control

The Benefits of Music on Wellbeing and the Power of Connection

Mental Health First Aid and Burnout

Self Care and Feelings

Work and Mental Health

Practising Self Care and rest

Building Self Trust

Ten Mindful Minutes

Resolutions for a New Year

A little Christmas Self Care 2022

Kindness

Therapeutic Self Care

Self Confidence and mindset

Mindset … You’ve got this

The Power of Human Connection

The Power of Switching Off

Practise the Pause

Resilience

Summer Self Care

Resilience and Fortitude

Friendship 2

Self Care

Self Actualisation

Self Confidence and Wellbeing

The Importance of Rest

Loneliness – Mental Health Awareness Week May 2022

Happiness and Contentment

The Power of the Mind

Reflection

Self Esteem

Resilience 101

My-Whole-Self-MOT-check-in poster

Burnout

Be kind to yourself

Life Satisfaction

The Importance of Self Care

Friendship

Mental Health guide for parents_carers

Mental health week 2022 Tips for parents_carers

Being Intentional and Doing with Purpose

Self Worth

Mental Health Week Planning

Time To Talk Day

A head full of blue

N Johnstone, 2003

 

I had a dog: his name was depression

M Johnstone, 2007

 

The mindful way through anxiety: Break free from chronic worry and reclaim your life

S.M Orsillo, 2011

 

Mindfulness: A practical guide to finding peace in a frantic world

M Williams & D Penman, 20011

 

Quiet the mind: An illustrated guide on How to Meditate

M Johnstone, 2012

 

Overcoming Obsessive Compulsive Disorder: A slef-help guide using Cognitive Behavioural Techniques

D Veale, 2009

Finding a therapist

British association for behavioural and cognitive psychotherapies.
0161 7054304
Website: www.babcp.com

 

Abuse (domestic, child, sexual)

One in four, Charity supporting childhood sexual abuse
0208 6972112
Website: www.oneinfour.org.uk

 

NSPCC

0808 800 5000
Website: www.NSPCC.org.uk

 

Addiction and substance misuse

Adfam, Families Drugs and Alcohol support
0207 5537640
Website: www.adfam.org.uk

 

Anxiety

Anxiety UK, support
08444 775774
Website: www.anxietyuk.org.uk

 

Bereavement 

Bereavement advice centre UK
0800 6349494
Website: www.bereavementadvice.org

 

Crime victims

Victim support
0808 1689111
Website: www.victimsupport.org.uk

 

Debt

The Money Advice Service
0800 1387777
Website: www.moneyadviceservice.org.uk

 

Depression

Depression UK
www.depressionuk.org

 

Eating disorder

BEAT National support group
Youth no: 0345 6347650
Adult no (over 18yrs): 0345 6341414
Website: www.b-eat.co.uk

 

Employment and mental health

ACAs – Advisory conciliation and arbitration service
0300 1231100
Website: www.acas.org.uk

 

Family, Parenting, Relationships

Family Action
0207 2546251
Website: www.family-action.org.uk

 

LGBTQ

Lesbian, Gay, Bisexual and Transgender switchboard
0300 3300630
Website: www.switchboard.lgbt

 

Self harm

NSHN – National Self-harm Network
Website: www.nshn.co.uk