Our Kindness Advent

Keeping it simple for day one - send a compliment or thanks to five people

Pictured here are some of our super staff across Rochdale, who were treated to these bags as a thank you from their service leads.

It sounds simple, but writing things down (or typing them out) can help you to feel less overwhelmed or anxious.

That could be to-do lists, things you’re grateful for, achievements, worries, hopes or dreams.

Eisenhower's urgent/important matrix is a good way to sort through your lists and see what to focus on (check out the graphic).

Being creative is good for boosting your mood and self-esteem.

Paul, assessment coordinator on Prospect Place, followed a YouTube tutorial to make the incredible painting pictured here.

On Davenport Ward, they've been busy making these xmas cards.

And on Oak and Aspen, the patients made this creative wall display.

We've also put some more arty ideas under the wellbeing section of our website.

Dr Rachel Chin has shared a short video talking about some positive things you can do while out and about.

A few simple tips are to maintain eye contact, smile (even behind your mask) and say hello to others.

Click here to watch it.

Get walking (or cycling) this winter.

Regular exercise plays a big part in improving your mood, and getting at least 30 mins of sunlight every day has loads of health benefits too.

There are loads of scenic routes around Greater Manchester to try out.

Matt Walsh, one of our network directors, took these incredible pics at Dovestones.

Connect with the people around you. Think of these as the cornerstones of your life and invest time in developing them, they will support and enrich you every day.

Why not call someone you haven't spoken to for a while tonight or this week?

The Oldham learning disability team have developed this new 12 week course.

It can help you learn some skills to cope with big feelings - like anxiety, sadness or anger.

Click here to find out more.

'Tis the season for giving back, and doing so (if you're able to) can be incredibly rewarding.

Local food banks, homeless charities and pet shelters could always use donations at this time of year.

These three staff from Oldham are just some of those across our trust who we're really proud of:

Sharon Hollis, from the home treatment team, set up Pyjama Party Oldham; collecting over 130 donations for children in need.

Sheila Bekoe (pictured), secretary, has been donating to foodbanks in North Manchester to support communities.

Mags Mays, who has her own collection of wigs after suffering an illness herself, recently started giving some of them away to women across the UK who are battling cancer.

What causes are you passionate about?

Now is the perfect time to try something new - practice an instrument, learn a language, try a new recipe, fix something.

There are video tutorials or apps for just about everything - or look for a course if you need that extra motivation.

You could check out our Health and Wellbeing College if you wanted to learn skills to improve your wellbeing.

What skill have you always wanted to learn?

Make yourself a self-soothe or calm box.

Fill a box or bag full of things that help you to feel calm or happy, for when you’re overwhelmed, sad, angry, worried or stressed.

Here is one made by the team on Cobden Unit.

What would you put in yours?

Join in, find a group linked to your interests, support a cause, help someone else.

There are loads of positives from connecting with others and doing things that you find meaningful.

Here are some pics of staff from Saxon Ward, Tameside Hospital, taking part in Christmas Jumper Day and raising a few quid for a good cause while they're at it!

Say something positive or a compliment to everyone you meet today.

Another idea - write lots of positive quotes on pieces of paper a put them in a jar. The draw one out whenever you need a boost.

You could even make that as an artsy xmas gift for someone else.

Give your wellbeing a digital boost, by checking out some of the online programs and apps which can you learn how to handle stress, improve your mood, help you sleep better, or reduce your anxiety.

One of these is an online program called SilverCloud, which is available with support from our therapists at Healthy Minds (click here).

For young people, there's also one called Kooth (click here).

Take some time to reflect on the things you've done well today, no matter how small.

This checklist can help you unwind at the end of a long day:

Ask for help when you need it.

What have you been struggling with for a while?

Is there someone you could speak to for support?

Could you delegate to someone else?

Asking help isn't a weakness - unburdening can relax us and create time for the things that are important.

Volunteer or give some time back.

Seeing your happiness linked to the wider community can be incredibly rewarding.

Shakiel Khan, one of our nurses with Rochdale home treatment team, volunteers at his local foodbank.

His team are super supportive too, using the money they’d spend on gifts to make donations.

Have a proper break for lunch and meal times every day - move away from your work area if possible.

When you finish working, do things that signal the end of work to help you switch off - that could be as simple as packing everything away, switching off work phones or getting changed.

Whether it's in the shower, on your own, or with others - singing is known to release endorphins.

We're lucky to have many great singers across Pennine Care!

Click here for a clip of the very talented Jocelyn, medical secretary in Bury, with a great rendition of 'Please Come Home For Christmas' (she has recorded the backing track too!)

And we love this quote by Florence Foster Jenkins, which Jocelyn shared with us, for anyone who is nervous about singing: "Some may say that I couldn't sing, but no-one can day that I DIDN'T sing."

Getting plenty of sleep plays a crucial role in keeping us healthy, both physically and mentally, and boosting our immune system.

If you find yourself struggling to sleep some nights, check out the self-help guide (click here).

There are also helpful online programs like SilverCloud, or apps like Sleepio, you could try.

What we eat has a massive impact on how we feel, so it's a good idea to learn some recipes and meals which can help with this.

You can find more info on food, mood and a balanced diet in the self-help guide.

During the darker, winter months, we also need to rely on our diet to get enough vitamin-D.

Oily fish (salmon, herring, sardines, mackerel), shrimp, canned tuna, egg yolk, mushrooms, and cod liver oil are some good sources of it.

Or if you're after some recipe suggestions: Salmon and poached egg, spinach and mushroom frittata, roast pepper and sardine toast, or shrimp and mushroom linguini.

Walk, jog, run, stretch, dance, play a sport, lift some weights.

When you’re making a brew, get in the habit of having a sway and a stretch.

If you work sat down or at a desk, bring some regular movement to your work area - even simple chair exercises can help.

Mindfulness is a way of being more in the present moment, which can help with stress, anxiety, depression, ruminative thinking and chronic pain.

It's often practised by paying attention to the breath as a form of meditation.

It encourages you to become more aware of your thoughts and feelings so that you can manage them in a different way, with more positive outcomes.

Click here for a short practice by Suzanne, counsellor and mindfulness teacher,p to introduce you to the technique.

This works best if you have earphones - so find yourself a space, get comfortable and listen to this six minute pratice.

Play a game, read, reflect, speak to others, take a long bath, pamper yourself.

Regularly setting some time aside to do things you enjoy will increase your happiness, gratitude and productivity.

Where you can, try a digital detox for at least an hour (or an evening).

Put away phones, tablets and devices, then spend time with those around you.

If you're using these to stay in touch, switching off an hour before bed can help your sleep.