Be kind
Welcome to the January edition of Well Now - your monthly newsletter for staff wellbeing and development.
 
The University Wellbeing & Engagement Group would like to wish you all a Happy New Year

I will not waste words telling you what sort of year 2020 has been. We have all experienced this difficult year through our own, unique perspectives and have been affected by it differently. Over the course of 2020, our social status-quo has been fundamentally challenged and changed, in both positive and negative ways.

As vaccine programmes roll out across the Scotland, the UK and internationally, a post-pandemic world is slowly coming in to view. It is not here yet. We still face challenges at work and at home, with many juggling caring responsibilities, home-schooling and working remotely.

Therefore, the University Wellbeing & Engagement Group wishes to simply echo the sentiments of our leaders and colleagues in the Principal's Office and say,
 
Be kind to yourself and others.

In the context of your work, here is some of the advice we are able to offer to help you exercise that:
  • If the 'big picture' is too much, focus on the individual tasks you can do
  • If you don't meet your set goals, don't punish yourself. Accept it and do what you can.
  • Don't forgive yourself, only to expect yourself to make up for it later
  • Only do the best you can with what you have, it's all anyone can ask of you
For 2021, the University Wellbeing & Engagement Group are working as hard as possible to provide wellbeing support and development opportunities for staff.

We are working to develop new resources that can be delivered online to across an array of wellbeing topics including: nutrition, menstrual and sexual health, financial literacy, mental health, social wellbeing, self-care and many others.

So please key an eye out, stay subscribed and if there is anything in particular that you want made available, please contact us via email using the link below:
Link: wellbeingforstaff@st-andrews.ac.uk
Wellbeing advice for homeworking staff
With the majority of University staff working from home, the University Wellbeing & Engagement Group, Organisational & Staff Development Services Team and Mental Health Taskforce have all worked together to develop comprehensive guidance to assist staff in adapting to homeworking and helping to maintain staff wellbeing.

The new wellbeing advice for staff webpage includes information and advice on:
  • staying safe
  • working environment
  • physical wellbeing
  • mental wellbeing
  • staying social
  • further external resources
Working remotely during the coronavirus has its own separate webpage with specific information and advice on:
  • successful homeworking
  • working communications
  • environment and equipment
  • wellbeing in isolation
The new Home Workplace Equipment Policy has been created to support employees in creating a safe and effective homeworking environment through the reallocation and procurement of office equipment for the home workspace.

These webpages are being regularly updated with new advice, information and resources as they become available. Please check these webpages frequently for any new information.
Link: Working remotely during coronavirus webpage
Link: Home Workplace Equipment Policy
Link: Wellbeing advice for staff webpage
Jump Out of January
8-week Programme
For 2021, the Jump Out of January Lifestyle & Fitness Programme is being delivered online

The sessions are designed to help those who wish to commit to making a change in their nutrition, fitness and mindset for a happier healthier start to the new year.

As this course runs over several weeks with limited places, therefore people who meet one of the following criteria will be given priority:

  • staff who have not previously participated in previous Jump Out of January
  • staff who attended the Jump Out of January Lunchtime Workshop

The Programme is only available online for 2021, due to Scottish Protection restrictions.

The course will consist of:

  • 8 x 45-minute online (TEAMS) fitness/lifestyle coaching with Callum Knox, Health & Fitness Team, running on Tuesdays, 5:30-6:15PM
Interested in coming along?
-

BOOK NOW
Flexible Working Forum

This forum provides information regarding the University's Flexible Working policy

This forum is to provide information regarding the University's Flexible Working policy and the opportunity to ask colleagues who work in academic schools who have flexible working arrangements.

Attendees will have the opportunity to hear experience of obtaining formal flexible working arrangements, how flexible working has changed their work/life balance and advice on how to go about getting flexible working.

Val Insch, HR Business Partner, will also be attending to provide policy and procedure information about flexible working.

This forum is meant for all staff of academic schools, both academic and professional staff.

Interested in coming along?
-

BOOK NOW
Three tips to improve your digital wellbeing
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A guest article by Bethany McNally, IT Services
Technology has played a vital role in our lives during this year. In the midst of virtual events and video calls, take the opportunity to pick out any bad habits we’ve developed along the way, take back control, and improve our digital wellbeing.
Link: IT Services Blog Article
Andy's Man Club is moving online to run their weekly groups.

If you are interested in attending, please email:

info@andysmanclub.co.uk
Black Minds Matter UK is an organisation that is helping to make mental health support accessible to all black people in the UK.

They aim to enable black individuals and families access specialist, professional mental health services and have created a fund to help cover the costs.

Go to the Black Minds Matter UK website to learn more about the services they provide via the link below:
Link: Black Minds Matter UK
Wellbeing with Waterstones
The Wellbeing with Waterstones Book Giveaway is now offering digital copies of its monthly selected title.

Successful applicants for the book will receive an email with the details of how to access your eBook.

Internationally renowned author Susan Jeffers has helped millions of people overcome their fears and heal the pain in their lives with her simple but profound advice. Whatever your anxieties, Feel The Fear And Do It Anyway® will give you the insight and tools to vastly improve your ability to handle any given situation. You will learn to live your life the way you want - so you can move from a place of pain, paralysis, depression and indecision to one of power, energy, enthusiasm and action.

Kristin Neff, Ph.D., says that it’s time to “stop beating yourself up and leave insecurity behind.” Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind offers expert advice on how to limit self-criticism and offset its negative effects, enabling you to achieve your highest potential and a more contented, fulfilled life.

More and more, psychologists are turning away from an emphasis on self-esteem and moving toward self-compassion in the treatment of their patients, and Dr. Neff’s extraordinary book offers exercises and action plans for dealing with every emotionally debilitating struggle, be it parenting, weight loss, or any of the numerous trials of everyday living.

Part memoir, part manifesto, and including chapters on dating, work, sport, babies, families, anger and friendship, it is based on the simple premise that understanding why we fail ultimately makes us stronger. It's a book about learning from our mistakes and about not being afraid.
 
Uplifting, inspiring and rich in stories from Elizabeth’s own life, How to Fail reveals that failure is not what defines us; rather it is how we respond to it that shapes us as individuals.
 
Because learning how to fail is actually learning how to succeed better. And everyone needs a bit of that.

GIVEAWAY! Click here for a chance to win a free copy of 'Self-Compassion'
Can Do
Reading Lunch
Join the Library & Museum Team for a 1-hour group reading lunch
-

Research has shown that reading for pleasure has a direct impact on wellbeing, and sharing a love of books and reading with others can amplify the benefits.

COVID might have put a stop to your travel plans, but books can take you anywhere!

If you would like to share your love of books and reading with others, join the new Can Do Reading Lunch and take the next steps in your reading journey.

Come along with a favourite book that you would be happy to talk about and share with others. Lunch will be provided free of charge and each participant will receive a ÂŁ10 Toppings and Co. book voucher towards your next read! Your recommended reads will go on an online display on the library community bookshelf and recommendations posted on the library blog.

Can’t attend in person? No problem, you can join us online via Teams!

Please note that lunch and the Toppings book vouchers are only available to those that attend in person

Interested in coming along?
Thursday
28 January
13:00 - 14:00
Link: BOOK YOUR PLACE NOW
Mindfulness
Join Louise Martin,
Organisational Psychology Trainer, for an introductory workshop in the science, art and practice of Mindfulness and its benefits
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Mindfulness practice teaches us to stay in the present moment: paying attention, on purpose, to the present without stress provoking negative judgments. By becoming more mindful we can see more clearly the patterns of the mind and as a result find we have more choice and skill in how we respond to the challenges of our lives.

Mindfulness is less about gaining something new than becoming more in touch with what is already here. Many people find becoming mindful helps to reduce stress and emotional upset, deal with life’s challenges more effectively and enhance feelings of joy and contentedness.


This introductory mindfulness session will cover:

  • An overview of what mindfulness is
  • The scientific evidence for how it works
  • Trying some experiential practices and short guided meditations
  • Questions and discussion

Note: Individuals with a history of trauma or those who are currently experiencing mental health problems should check with their GP or therapist about their suitability to attend such a session prior to signing up to the course.
Interested in coming along?
Tuesday
9 February
13:00 - 16:00
Link: BOOK YOUR PLACE NOW
Wellbeing for Carers
Join Julie Law from Falkirk's Mental Health Association for an informal, interactive course to support the wellbeing of carers and parents
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As a carer your wellbeing is of double importance. This informal, interactive course will help you to establish ways of staying well under the pressures of caring. Caring needs consideration and time to reflect and plan how to be the best you can be whilst maintaining the everyday demands placed on you and learning to cope with change.

By the end of this course you will have gained techniques to:

  • Relieve emotional distress
  • Manage stress and feelings of anger
  • Ideas for coping with change
  • Ways of supporting and communicating with your cared for person
  • An opportunity to discuss and share ideas with others
Interested in coming along?
Monday
15 February
10:00 - 15:00
Link: BOOK YOUR PLACE NOW
Let's Talk: Menopause
Join Sylvia Hillman, Psychotherapist, for a informative workshop covering almost eveything you could want to know about Menopause.
-
The workshop is open to all people, regardless of whether you have/will experience menopause, directly or indirectly.

The aim of the workshop is to discuss, inform and educate people on the effects of the menopause. This will encompass individual learning as well as group discussion, personal experience and theory.

Topics that will be covered include:
  • Peri-menopause
  • Menopause
  • Post-menopause
  • Hormone Replacement Therapy (HRT)
  • Common symptoms of change
  • Healthy choices to consider at home and work
There will be many helpful reading resources and social networks to consider on completion of the workshop.


NOTE: All information discussed in the room will remain confidential.
Interested in coming along?
Monday
8 March
09:30 - 11:30
Link: BOOK YOUR PLACE NOW
Free Online Courses from Skills Network

The Skills Network are offering University employees places on distance learning qualifications which are fully funded by the government’s Adult Education budget.

Here are some key facts about the Skills Network courses:

  • These courses are available at no cost to the employee or University
  • The courses take between 8 to 16 weeks to complete.
  • These courses are taken on a voluntary basis, and you will study in your own time. (However, if any course is particularly relevant to your role, then please discuss with your own line manager.)
  • Upon completion, you will receive a certificate from the Awarding Body
  • Employees can study fully online, or use paper-based workbooks, depending on the qualification.
  • Support is provided by a subject specialist tutor and a learning support advisor who will assist you with your learning and assessment questions.

This opportunity provides access to interactive and engaging learning content from the Skills Network, a company that has partnered with a number of leading awarding organisations including NCFE and CACHE and TQUK, to develop outstanding learning resources that meet a diverse range of learning needs.

For the full range of available courses, and application process visit the dedicated webpage via the link below:

Link: Dedicated St Andrews Skills Network Website
This month's ingredients:

*Kale, Langoustine, Squash*
Valeria Necchio's
Spaghetti with Langoustines
Cassie Best's
Soft Polenta with Roasted Squash, Kale and Hazelnuts
YOUR WELL NOW

Let us know your news, ideas, or comments by emailing:

wellbeingforstaff@st-andrews.ac.uk
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