Everyone has experienced the COVID-19 pandemic in different ways, it has impacted us all differently and we have all reacted to it in different ways. However, there's no doubt it's been a really difficult time for us all and we are still facing many challenges and much uncertainty. If you are also living with Long Covid, this can bring many additional challenges, and on top of support for your health needs, you may also need support with your emotional wellbeing.
Whole School Approaches to Wellbeing
Your Wellbeing
1. Connect with Others
2. Be Mindful and Take Notice
3. Be Creative or Learn Something New
4. Be Kind and Give Something Back
5. Enjoy Movement and Activities
About
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Whole School Approaches to Wellbeing
Teachers, along with Health and Social Care workers are in the occupational groups most likely to be affected by Long Covid and so supporting the wellbeing of staff with Long Covid, should be a priority for leadership teams. Ideally, supporting staff wellbeing should be part of a planned whole-school approach, see further guidance here:
Your Wellbeing
There are also things you can do, at an individual level to boost your own wellbeing.
The best way to try to manage difficult emotions and experiences is by focusing on what we can control and taking small steps to boost our happiness, connections with others, noticing our strengths or achievements, and spreading kindness.
A few ways of doing this are detailed below:
1. Connect with Others
Feeling close to and valued by other people is a fundamental human need. Positive social connections and relationships with others are essential for promoting
wellbeing and help us to feel happy, connected, and secure.
To enhance your social connections and relationships you could:
Talk to someone instead of sending an email.
Speak to someone new.
Ask how someone’s weekend was and really listen when they tell you.
Put five minutes aside to find out how someone really is.
Take the time to find out something that you didn’t know about someone.
Give a colleague a lift to work or share the journey home with them.
Contact a friend you have not seen or spoken to in a while.
Join a Long Covid Support Group
Action for Happiness produces monthly calendars, each with a different focus and containing daily prompts to help you connect with others and spread kindness.
2. Be Mindful and Take Notice
Reminding yourself to ‘take notice of what is around you, being in the present moment, and being aware of your thoughts and feelings can boost wellbeing.
Heightened self-awareness also allows you to make positive choices based on your own values and motivations. Taking notice can include gratitude, forgiveness, reflection, and doing things that are meaningful to you.
Take time to savour the moment, notice your thoughts and feelings, and be aware of the environment around you. Here are a few ideas:
Spend some time outside each day, create a green space or get a plant for your workspace.
Learn some mindfulness, yoga, pilates, or meditation techniques where you can pause, focus on your breathing, and calm.
The report by the Mindfulness All-Party Parliamentary Group (MAPPG, 2015) defines mindfulness as ‘paying attention to what’s happening in the present moment in the mind, body and external environment, with an attitude of curiosity and kindness'. Mindfulness is said to contrast to ‘mindlessness’. This is often accompanied by stress when people move through life at a fast pace, on autopilot barely noticing what is around them, worrying about the past or focusing too heavily on the future, and not taking time to notice or enjoy the moment.
Some mindfulness activities you can try are detailed here: 6-Mindfulness-Exercises-PDF-Download-.pdf (pocketmindfulness.com)
You can also find mindfulness and relaxation exercises on apps such as Headspace Headspace for Educators and Smiling Mind https://www.smilingmind.com.au/covid19-support-page.
Use an everyday environmental cue (the phone ringing, a red traffic light or an email alert etc) as a reminder to pause and breathe for three breath cycles and take notice of the world around you. You can also use your five senses as a grounding technique; by mentally noting 5 things you can see, 4 things you can hear, 3 things you can feel or touch, 2 things you can smell or like the smell of and 1 slow deep breath in and out. Some further tips and ideas to help you relax can be found in this video https://youtu.be/cyEdZ23Cp1E.
Keep a diary or make a gratitude jar. Write down three things for which you are grateful on a daily or weekly basis in your journal or add them to the jar. This could be something you achieved, something you enjoyed (e.g. the sunshine) or something another person did. It can be nice to look back at these individually or as a group.
Take the time to give a special thank you to people who support you every day.
At the end of the day ask friends, family or colleagues what the best thing was about their day and listen with interest when they respond.
3. Be Creative or Learn Something New
Learning, at all stages of life can enhance self-esteem and facilitates social interaction. The practice of goal setting and achieving has been strongly associated with higher levels of wellbeing. Even more so when these goals are positive, self-chosen, and align with our values.
Art and creative activities can help us to express ourselves, improve our wellbeing and if done with others, enhance our social connections.
This could involve trying something new or rediscovering an old interest, it might be a big thing or be something very small, depending on your health needs and energy levels. Some examples might be:
Sign up for an online course, watch a documentary or listen to a podcast.
Join a book club.
Do a daily crossword, Sudoku, Wordle or puzzle, or learn a new word every day.
Watch a film, concert, musical, ballet or play.
Write a blog, write a poem or try some creative writing.
Try drawing, painting, sculpting, photography or another form of visual arts.
Make something, for example knitting, sewing, crocheting, patchworking or cross-stitch.
4. Be Kind and Give Something Back
Research has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.
Likewise, participation in social and community life; sharing our skills, time or resources can give us a sense of purpose, a sense of belonging and is good for our wellbeing.
You could:
Do something nice for a friend, or a stranger.
Thank someone, smile or give them a compliment.
Organise or promote random acts of kindness days at school.
Volunteer your time by joining a community group.
Donate old toys, books, sports equipment, clothes etc to a local charity.
5. Enjoy Movement and Activities
Movement and activity are proven to boost our feelings of wellbeing as well as being associated with decreased rates of low mood. Activities can be big and organised, or small and essential.
Living with Long Covid can make activity and movement more challenging for some people. Movement can be enjoyed cautiously but it can take time to work out what the right amount of movement is for you. Doing too much or ‘pushing through’ fatigue can make symptoms worse. Long COVID Physio and Occupational Therapy for Long Covid have useful resources on pacing and post-exertional symptom exacerbation (PESE) that can support symptom management and recovery.
But most of all, ask for support if you need it, be kind to yourself and do what makes YOU happy.
Dr Sue Peters
Educational Psychologist
29th March 2022
About
In 2021 Long Covid Kids became the first UK-based, international registered charity advocating for families, children and young people living with Long Covid.
The charity focuses on recognition, support and recovery and has already received recognition from the NHS and the Centre for Disease Control in the USA, as well as being a recommended resource in the NICE Long Covid guidelines.
Support Our Work
While children are living with life-changing symptoms and families struggle to seek support, we need to be here. Your donation will be used directly to support families living with Long Covid. Find out more about our Impact.
Our Mission
Purpose
We believe all children should be able to thrive and look forward to a positive future. That is why we represent and support children and young people living with Long Covid and related illnesses and the parents and caregivers that look after them.
Our Vision
To achieve recognition, support and recovery for Long Covid and related illnesses in children and young people