Stress and Fear

• NHS in Mind provide useful breathing exercises
• Daily routines: get up at a regular time, make sure you sleep in the dark, regular eating, breathing exercises, yoga. The NHS have compiled a list of recommended resources to help you keep a daily routine 
• Focus on the things you can control
• Keep regular online / phone contact with relatives and friends
• Let your imagination free: imagine how life will be once it returns to normal. This may be a challenge in present circumstances but it can be helpful
• Protect your sleep. You can access 'Sleepio' through the NHS Help website 
• Do the things you’ve done before that relax you, whatever they are: friends, family time, cooking, physical activity.
• Rejuvenate yourself: hobbies, listening to music, films, TV, reading, podcasts, poetry, jigsaws
• Remember: it is not a sprint, it is a marathon and this crisis will pass

• Don’t let yourself use unhelpful ‘supports’ such as smoking, gambling online, drugs, alcohol. At the very least have alcohol free days
• Don't work without breaks
• Don’t be afraid to admit your fears, to yourself and when appropriate to others
• Don’t fall asleep wherever: take time to find a quiet dark space where you can properly sleep and not just catnap
• Don’t be harsh on yourself – it won’t help you or anyone else

• Learn to use breathing and relaxation exercises. At moments of chaos or crisis try to slow yourself down, breathe more regularly. This takes conscious effort
• Be your own cheerleader. When we are feeling anxious we typically underestimate our ability to cope and over-estimate the risk
• Ask colleagues/ your line manager for a break if you need it

• Avoid dwelling on or constantly checking the news - limit your digital updates and notifications to certain times and trusted sources
• Step away from social media if it makes you feel anxious

• Good team working and communication across the team helps reduce stress. See our section on Tips for Managers and Team Leaders
• Have a work buddy

• Use your buddy, team leader or another trusted person to share anxiety, fears, grief, etc. See our section on tips for Helping Each Other 
• Make use of regular supervision
• Explore support for the whole team. See our Tips for Managers and Team Leaders 
• Use chaplaincy and other resources
• If you have a pre-existing mental health condition and are already receiving treatment, remember to also keep in touch with your mental health worker or team and don’t stop any prescribed medication

• It can help to accept your emotions as they are, and let them go through you as a wave
• Then consider if there is a specific thought or action you need to deal with and take it from there. This may mean you need support from your work buddy, your line manager or team leader. You may need support from friends and family. If you still feel distressed you may need additional support. Consider accessing the new NHS Helpline. The details for this are available on the NHS England help page or your local organisation's support.

• Kindness and good humour ripple across the team
• Choose kindness for yourself as well as others

• This may be the first time you have experienced people avoiding you
• People may think you pose a risk to them because of your job. This is not surprising
• Remember how much support and appreciation is and will be expressed, for the work that you do

NHS 
Advice on coping with stress

Pranayama breathing app
This is available in a simple free version for Android and iPhones

Box Breathing and Progressive Muscle Relaxation

Abi Carver: box breathing
Box breathing techniques

Abi Carver: progressive muscle relaxation
Progressive muscle relaxation training

Abi Carver: diaphragmatic breathing 
Diaphragmatic breathing

NHS in Mind
This site has several resources including Box breathing, progressive muscle relaxation and meditation exercises

Brief meditation (5 minutes)

Abi Carver
Body scan meditation

Abi Carver: breathing meditation
Breathing meditation

Mind
How to Manage Stress

Good Thinking UK 
General Tips on Anxiety

Harvard Business Review
Coping with Fatigue, Fear and Panic during the crisis

NHS Scotland
Psychosocial mental health and wellbeing support for staff