We care about your health & wellbeing

You are caring for others at work, and at home, during this pandemic crisis, therefore it makes good sense that you look after your physical and mental health.

Notice what you are feeling or experiencing. Take five minutes out to become aware of this. What are you feeling in your body? These uncomfortable feelings are a normal reaction to an extraordinary situation and life events in general. These feelings pass; they will not be there all of the time.

You are not alone. Others are feeling similar to you. People are different in how they interpret life events; therefore, each of us is unique in how sensitive we are. Be kind to yourself in how you are feeling.be present, be mindful, be well, health, wellbeing, mindfulness, Rosie Gowran, Mowlam, Healthcare, Moway Way, frontline, carers, nurses, hand massage, meditation, caring for

You can do something (take action) to indirectly alter what you are experiencing:
– Take time out for yourself, go for a walk or run
– Do some gardening of any kind
– Read a good book that you enjoy
– Talk to someone about what you are feeling
– Do nothing if this helps you
– Lessen the amount of news you are listening to
– Establish a healthy sleep pattern
– Stay in touch with loved ones using video calls, on whatsapp or facetime
– Lessen the amount of social media that you are engaging in that might be increasing feelings, anxiety etc.

Think about what actions you have taken, that have helped you in the past. Whatever helped, as long as it is a healthy action, do more of it.

Mind Yourself Mind Others

The Mowlam Way To Wellbeing

Be Present

  • Focusing on daily routines
  • Supporting, caring for others
  • Mindfulness as you move through the day – simple technique to focus the mind on the here and now
  • Meaningful activities for the residents and staff to enjoy together, singing, relaxation, dancing, exercise, painting (art exhibition), games, afternoon tea (with a theme perhaps), laughter.
  • Make subtle changes to create a calming environment – turn off noisy radios and TVs, put on soothing music, avoid watching the news
be present, be mindful, be well, health, wellbeing, mindfulness, Rosie Gowran, Mowlam, Healthcare, Moway Way, frontline, carers, nurses, hand massage, meditation, caring for

Be Mindful

  • Washing your hands
  • Self-care hand massage
  • Five minute mindfulness and meditation breaks
  • Be compassionate towards yourself and others

Be Well

  • Eat Well – healthy snacks during short breaks. Good meal choices
  • Movement in Open Spaces: dancing, yoga (laughter), walking meditation
  • Take a Rest – listen to music, read a book, guided relaxation, close your eyes

Be Mindful – give yourself a self-care hand massage

When you’re feeling worn out, try giving yourself a boost with some hand massage. It is easy to take your hands for granted and neglect them after a hard day’s work. People use their hands more than they realise, and just like your neck and shoulders, it is important that you provide the muscles in your hands a tension relieving massage. A hand massage can reduce hand or wrist pain, but it can also relieve headaches and help you sleep better. A hand massage can be as long or as brief as you’d like.

Tip: Hand massages are very easy to do almost anywhere, so you could give yourself a quick massage as you handwash at work, while talking with a colleague, or just sitting in the car.

be present, be mindful, be well, health, wellbeing, mindfulness, Rosie Gowran, Mowlam, Healthcare, Moway Way, frontline, carers, nurses, hand massage, meditation, caring for
be present, be mindful, be well, health, wellbeing, mindfulness, Rosie Gowran, Mowlam, Healthcare, Moway Way, frontline, carers, nurses, hand massage, meditation, caring for

5 Minute Meditation Recording

Listen to this meditation and take five before the beginning of shift and at the end of shift.

S T O P

S: stop what you are doing
T: take a few deep breaths
O: observe your body and smile
P: proceed with kindness and compassion

Deepak Chopra

Moment To Moment

Be Mindful, Meditation Can Help You

Mindful meditation can help improve your health and happiness, beyond focus, stress, sleep and engagement.

Meditation works by helping people, primarily people working in healthcare, regulate emotions, changing the brain to be more resilient to stress, and improving stress bio-markers.

Learning and practising mindfulness can help us to let go of worries and bring ourselves back to the present moment. For example, focusing on the gentle movement of your breath or the sounds you hear around you, can serve as helpful ‘anchors’ to come back to the present moment and let go of worries.

 

  1. Begin by making yourself comfortable on your chair, allowing your back to be straight but not stiff, with your feet on the ground. Let your hands rest on
    your lap.
  2. Bring your awareness now to your breathing, is it fast or slow?
    Take several long slow deep breaths, breathing in fully and exhaling slowly. Our breathing helps us focus and nourishes all the cells in our
    body. If you wish, you can gently close your eyes or pick an object in the room to focus on. Continue to focus on your breath.
  3. You can begin to bring attention to your body.
    Notice your body seated, feel the weight of your body on the chair and take a few deep breaths.And as you take a deep breath, your taking in more oxygen enlivens the body and as you exhale have a sense of relaxing more deeply.
  4. Now notice your feet on the floor, their weight, pressure, vibration, heat.
  5. Notice your arms, feel any sensations in your arms, let your shoulders be soft.
  6. Notice your neck and throat, let them soften and relax.
  7. Soften your jaw. Let your face and facial muscles be soft.
    And notice your whole body be present.
    Take one more breath.
  8. Be aware of your body as best you can.
    Take a breath, and when you’re ready, you can open your eyes.

Our Sincerest Thanks To:

Dr Rosie Gowran, Occupational Therapy
School of Allied Health University of Limerick

Clare Gowran, Psychotherapist

Maeve Gell, Massage and Aromatherapy

Michelle McInerney, Creative Director
Copper Reed Studio, for bringing the team together and producing the guide.

be present, be mindful, be well, health, wellbeing, mindfulness, Rosie Gowran, Mowlam, Healthcare, Moway Way, frontline, carers, nurses, hand massage, meditation, caring for

Person-Centred Healthcare

We promote choice at all times and do everything we can to enable our residents to enjoy a full life