The coronavirus pandemic is going to have an impact on everyone’s daily lives and wellbeing. It may be difficult, but by following guidance on social distancing, or staying at home, you are helping to protect yourself, your family, the NHS and your community. During this time it is very important that you take care of your mind and spirit as well as your body and to get further support if you need it.

Look after your diet & weight: by eating healthily and trying to exercise whilst following social distancing guidance. Have a go at calculating your BMI by measuring your weight and height and look into eating healthily.

• NHS - health weight advice
• NHS - eating well advice
• NHS - BMI calculator and advice

Look after your physical health: try to exercise inside where possible and outside once a day (keeping the recommended 2 metres from others as outlined in the social distancing guidance).

• NHS - 10 minute home cardio workout
• NHS - fitness studio exercise videos
• Age UK - 5 short work out videos for older and vulnerable people 

Look after your mental health and wellbeing: please see links below for useful information from gov.uk and nhs.uk

• Guidance for the public on the mental health and wellbeing aspects of coronavirus (COVID-19)
• NHS - every mind matters
• NHS - mindfulness
• NHS - mental wellbeing audio guides
• NHS - feeling anxious
• NHS - trouble sleeping
• NHS - mental health recommended helplines

Looking after your spiritual health and wellbeing is recognised by the NHS as being part of caring for the health of the whole person. All human beings have spiritual needs: to feel secure; to be valued; to have something in life which gives us meaning and purpose; to feel connected to other people; to feel that we belong; to love and be loved; and to have hope.

If your spiritual health is affecting your wellbeing during this pandemic then please ask for a referral to the Karis Medical Centre based Listening & Guidance Chaplaincy Service or the Counselling Service.

0-18 children and teenagers: contact PAUSE

• 0207 841 4470 (10am - 6pm, 7 days/week)
• askbeam@childrenssociety.org.uk

11-25 young adults: contact Kooth

• Counselling and support 24/7
• www.kooth.com

18+ Adults: contact Birmingham Mind

• 0121 262 3555 (9am - 11pm, 7 days/week)

Key Workers: contact dedicated helpline

• 0121 633 1217 (9am - 11pm, 7 days/week)

CBT and anxiety management apps:

• Catch IT CBT app: www.nhs.uk/apps-library/catch-it
• Clear Fear app: www.clearfear.co.uk
• Thrive to manage stress, anxiety: www.nhs.uk/apps-library/thrive/

Mindfulness:

• Headspace app: www.headspace.com/headspace-meditation-app
• Calm app: www.calm.com
• Cove a mindfulness based music app: www.nhs.uk/apps-library/cove/
• Quietkit simple guided meditation: quietkit.com

Breathing:

• Breathe2relax app: www.psyberguide.org/apps/breathe2relax
• Triangle breathing: www.youtube.com/watch?v=u9Q8D6n-3qw

No panic support: https://nopanic.org.uk

Sleep: www.nhs.uk/apps-library/pzizz

Suicidal thoughts: prevent-suicide.org.uk/find-help-now/stay-alive-app

Helplines:

• https://www.samaritans.org/
• https://www.giveusashout.org/

If you or someone else is in immediate danger please call 999 and ask for the police. Silent calls will work if you are not safe to speak – use the Silent Solution system and call 999 and then press 55 when prompted. If you can’t use a voice phone, you can register with the police text service - text REGISTER to 999.  You will get a text which tells you what to do next.  Do this when it is safe so you can text when you are in danger.

Birmingham and Solihull Women’s Aid (BSWA) supports women and children affected by domestic violence and abuse. You are not alone.

• BSWA free helpline: 0808 800 0028
• 24 Hour National Domestic Violence free helpline: 0808 2000 247

Karis Medical Centre is an IRISi practice and if you would like to speak to an IRIS Advocate please book a GP telephone appointment and we can help refer you for support. from IRIS for:

• Emotional support: a safe place to talk and support dealing with the impact of DVA on emotional/physical well-being.
• Practical support: including advice around finances/benefits, referrals into counselling/group work, housing, legal advice, safety planning, referrals to MARAC/safeguarding, support reporting to Police or attending court.

For further information on domestic abuse support in the West Midlands
during COVID-19: click here to download leaflet

Help for addictions - drugs, alcohol and gambling

• CGL: www.changegrowlive.org
• Gambling: www.nhs.uk/gambling-addiction

Online Mutual Aid meetings

• Alcoholics Anonymous: AA-Meetings/Find-a-Meeting/Online
• Narcotics Anonymous: online.ukna.org
• Cocaine Anonymous: www.ca-online.org
• In The Rooms free online recovery tool: www.intherooms.com
• SMART Recovery: smartrecovery.org.uk

If you suspect that you or someone you have come across may be an adult victim of modern slavery and in need of help, please contact The Salvation Army on:

0800 808 3733

365 days a year, 24/7

confidential and anonymous referral helpline

interpretation services where needed