Your Wellbeing > You can talk about Mental Health at work

Fika - An Introduction to the Swedish Coffee Break

You may have heard of the London coffee shop “Fika” or even had a relaxing coffee and a cake in there. But the real definition of fika is; 

fika  [fee:kah]

noun

(in Swedish custom) a break or activity during which people drink coffee, eat cakes or other light snacks, and relax with others. 

For Swedes, fika is nothing revolutionary; it’s simply part of everyday life. But talk to any Swede who has moved abroad, or anyone who has visited Sweden, and they’ll tell you all about how wonderful fika is and how you should be doing more of it.

We need to start asking colleagues “How are you? No, really, How are you?"

Most of us haven’t seen or spoken to each other since March 2020 and when we do get a chance to talk it can be overtaken by worries about an uncertain future that can be pretty overwhelming. 

The pandemic is in for the long haul and digital meet ups have become the norm, so let’s kick off February by starting fika get togethers across the Council.

"I always look forward to Fika. It's the perfect opportunity for us to take a break from work to catch up and check in with one another over a coffee. What's not to like?" - Jo Beynon

A small group of 3/4 people or even 1-2-1. It could be with colleagues you haven’t seen for a while and just want to catch up with or an individual you want to check in with to ensure they are OK. Unstructured and informal, engage or don’t, send invites or decline, the choice is yours.

"Since joining the team Fika has always been something I've looked forward to in the month. Its a great way to get to engage with one another on a personal level, not just discussing work and the pastries are a bonus". - Emma George

So, if you’re in, get your pastries ordered on click and collect, brew the coffee and take some time for yourself this February.

You will feel so much better for it.

Walk and Talk 

If you’re able to, you could organise a socially distanced lunchtime walk and talk with a colleague to get outside and have conversations on Time to Talk Day.

Walk and Talk / Ramblers Cymru Penarth Walk / Wales Coastal Path Walks       

Dog Friendly Walks / Barry and Penarth Women's Trails

Lunch and Learn

Run a lunch and learn session to teach your colleagues more about mental health and how to support each other.

If anyone within the organisation is happy to talk about their own experiences, this can be a great way to bring the issue to life.

You can find a number of resources and ideas on the Time to Change website.

Drawing 

Studies have found that making art can significantly reduce stress-related hormones in your body, so why not arrange a drawing call via Teams, you can:

• Choose a topic or subject for all to draw and share e.g. fruit
• Ask everyone to draw what makes them happy – people can draw or write down anything that makes them happy
• If you’re using a video call, you can try out the share screen option and take it in turns to draw something while others guess e.g. movie or song title

 

Once you’ve all had a go you can then talk more generally about mental health, what is both good and bad.

Each stone can be used a conversation starter and once dried you can hide it in your garden, a plant pot, a local park or community space to help inspire more people to have conversations about mental health.

You can do this activity via Teams.

Virtual bake off

Put your baking skills to the test with a virtual bake off.

Choose a recipe and bring everyone together on a video chat to bake it at the same time or bake in advance and share your results. 

Don’t forget to share photos of your creation on social media with the hashtag #TimeToTalk and tag Time to Change Wales.

Chocolate Chip Cookies Recipe 

Prep: 20 mins

Cook: 12 min

Book Club

Why not set your friends and colleagues the challenge of reading a book about mental health?

It could be an autobiography, historical novel or a good old romance – the important thing is that it helps to spark conversations about mental health and the difference positive attitudes to mental health problems can have.

And you don’t have to read the same book – people can select books based on their taste, which means you’ll be able to cover a wide variety of experiences.

Skill Swap Session

Now’s the perfect time to share your skills with friends and colleagues and teach them something new!

Whether it’s a hobby or business expertise, you could share your knowledge and talent online.

You can then talk about mental health – whether that’s your experience of mental health problems, or why tackling stigma and discrimination is so important.

Mindfulness

The Council is currently offering, through the Your Wellbeing/ Eich Iechyd initiative, free Mindfulness sessions for staff. 

These sessions will be running every Tuesday morning for the next 6 weeks.

You can either book a block of sessions or one at a time.

Mindfulness Sessions

Positivity

Based on the premise that if you allow yourself to keep a positive state of mind, your attitude will follow.

Where to start? - Be aware of your negative thoughts and think about how you can change this:

• Your close relationships – do they promote negativity?

• Think about your daily routine – does it promote positive energy?

• Is your living space a positive environment?

Once you are aware of the areas that hold you back, you can help yourself to be more positive. Suggestions that might help develop more positivity

1: Friends and family; spending quality time with others

a)   Develop your self esteem

b)   Share your worries with someone who genuinely cares

c)   It will help you reinforce positive behaviours

d)   Spending time with friends and family reduce stress levels and a good listener can help you to see the positives.

2: Learning; learn things that interest you and keep you focused;

a)   Learning gives you new ideas and something to focus on;

b)   Allows you to meet more people and share positive ideas and stories

c)   It enables you to find something you might be passionate about in the future – and be positive about!

3: Look for the Silver Linings to Develop a More Positive Attitude

Apply your canny ability to find the bad to develop your ability to find the good!

4: Develop a passion and take up a new hobby;  

Learning something new will help your mind to develop and also give you space to yourself

5: Meditate or Practice Yoga to Relieve Stress

These help you to focus more on positive aspects – and give you chance to reflect on what you are grateful for.  

Wellbeing Champions

Need to talk but not sure who to turn to? Our Wellbeing Champions can help point you in the right direction. 

 

The role of the Wellbeing Champion is:

• Promoting health campaigns e.g. World Mental Health Day, Stress Awareness Day etc.

• Encouraging colleagues to participate in the Council’s wellbeing initiatives / challenges

• Involvement in events and collaborative working with other Champions across the Council and other organisations

• Role modelling and promoting a healthy culture within the workplace

• Organising activities e.g. a lunch-time walks, book club or hobby group etc.

• Signposting colleagues to relevant services.

 

If you are interested in becoming a Wellbeing Champion, please contact:

• Wellbeingchampions@valeofglamorgan.gov.uk

 

 

Care First

All employees have access to counselling services through Care First. A telephone counselling service is available 24 hours a day, 365 days a year, where every call is answered by a Care First counsellor:

• 0800 174319

 

---

If you would like more information about the support offered through the council please speak to your HR Officer who can refer you to the Occupational Health Team. 

Referring to Occupational Health / Stress Management / Counselling

SAMARITANS

• 116 123 (Free 24 hours a day)
•  jo@samaritans.org

---

Provides confidential, non-judgmental emotional support for people experiencing feelings of distress or despair, including those that could lead to suicide. You can phone, email, write a letter or in most cases talk to someone face to face.

www.samaritans.org

RETHINK MENTAL ILLNESS 

• 0300 5000 927 (9.30am-4pm Monday to Friday)
•  info@rethink.org

---

Provides expert advice and information to people with mental health problems and those who care for them, as well as giving help to health professionals, employers and staff. 

www.rethink.org

MIND

• 0300 123 3393 (9am-5pm Monday to Friday) 
• info@mind.org.uk

---

Mind provides confidential mental health information services. With support and understanding, Mind enables people to make informed choices. The Infoline gives information on types of mental distress, where to get help, drug treatments, alternative therapies and advocacy. Mind also has a network of nearly 200 local Mind associations providing local services.

 

www.mind.org.uk

SANELINE

• 0845 767 8000

---

Saneline is a national mental health helpline providing information and support to people with mental health problems and those who support them.

 

www.sane.org.uk

Side by Side - Mind's online community

It’s a powerful thing to connect with someone else over shared experiences. Side by Side is an online community where you can listen, share and be heard

 

sidebyside.mind.org.uk