Trauma Informed First Aid

Sarah Gregory from Cardiff University Wellbeing team has kindly shared her slides from a webinar on ‘Festive Wellbeing’.

Christmas can be a difficult time, especially if you are processing a traumatic experience or experiencing bereavement, loneliness, financial hardship or an existing mental health condition. This workshop provides tips to help you cope over the Christmas period and useful contacts for finding support at Christmas.

Why some people find Christmas hard:

• Money worries
• Stress
• Pressure
• Finding time to do everything
• Lack of routine
• Dealing with other people’s demands
• People not accepting you/difficult relationships
• Traumatic experience
• Bereavement
• Loneliness
• Neurodivergent
• Pre-existing Mental health condition
• Support services may be closed

Simple ways you can boost your wellbeing this winter

• Increase exposure to natural light – Getting outside for some fresh air and a walk can help with this, even if the weather’s a bit nippy. Lack of sunlight also means that many of us aren’t getting the right amount of Vitamin D, which can also contribute to low mood. It’s recommended that we all take Vitamin D supplement in autumn and winter.
• Flu and COVID-19 vaccinations – Protect yourself this winter. Take a look at who should have the flu and COVID-19 vaccines and how to get them.
• Keep active  – it’s important to keep moving, but it can be more difficult to go out in winter weather.Why not join our festive activity challenge, it’s an opportunity to have fun, improve fitness, and engage with colleagues in a healthy challenge that can boost your wellbeing. You can also take simple steps to keep yourself safe when out and about.
• Stay connected – talking to family, friends, colleagues, and your line manager about how you’re feeling will help.
• Eat well and stay hydrated – It’s common to crave comfort food during the winter months – but it’s all about balance when it comes to your diet. Take a look at these 7 heart-healthy comfort recipes for inspiration
• Sleep well – Sleep has a huge impact on our mental health and wellbeing. Find routines and habits that help you to get the best possible night’s sleep.
• Stay comfortably warm – Heat your home to a temperature that’s comfortable for you. The recommended temperature is at least 18°C in the rooms that you regularly use, such as your living room and bedroom. Find out more about ways to save energy in your home 
• Do more of what you enjoy – Finding time to do the things you love is really important for your mental health – whether that’s getting lost in a good book, taking time out of your day for a 30-minute yoga session, or catching up with friends for a coffee.

A list of unhelpful thinking styles:

All or nothing thinking         –        “If I’m not perfect I have failed”                         

Mental Filter                           –        Only paying attention to certain types of evidence    

Personalisation                      –      Taking responsibility for something that wasn’t completely your fault   

Mind reading                         –        “She didn’t smile at me, she doesn’t like me”

Labelling                                  –        “I’m such an idiot”

Catastrophising                      –      Worse case scenario is what will happen

Jumping to conclusions        –     Not having all the information but knowing how things will end

Perfectionism                         –     the need to be or appear to be perfect