Whether you’re new to the role or a seasoned practice manager, the PM role always presents many challenges. However, the relentless demands of the last 12 months have left many of us feeling completely drained. From dealing with shielding team members and ensuring the practice is COVID secure, to now having to manage a vaccination programme unlike any other, the pandemic has added more and more to our ‘to-do’ list. Combined with a third national lockdown and long, dark days, it’s little wonder that many of us are feeling deflated, if not overwhelmed.

While dealing with an increased workload, it’s extremely easy to forget that we still need to take care of ourselves – our mental and physical health. When we’re subjected to constant demands and we don’t have the opportunity to boost our sense of well-being (i.e. exercise, sun, trips out, meeting friends, etc.), it can all take its toll on our general mood and our ability to cope. When this becomes a pattern or is sustained over a long period, it may be that professional help is needed.

February 4^th marks Time to Talk Day, and it’s so important that the stigma surrounding conversations about mental health is changed. This year, more than ever, it’s a good time to reflect on our mental health. Perhaps you’ve noticed that a colleague has changed in their demeanour, or a close friend? The slogan for the day reads “a small conversation can make a big difference” – but finding the strength to talk can be the biggest step of all.

If you feel that you’re unable to cope, the first step is to speak to your GP. If you don’t feel you can do this, there are some fantastic charities available to help in a crisis, or perhaps you feel you can open up to a trusted friend. There are many resources on the Time to Talk site for support.

Mind offers support and help, and has an amazing Crisis care tool: https://www.mind.org.uk/need-urgent-help/using-this-tool

If you’re experiencing suicidal thoughts, please contact the Samaritans (open 24/7) on 116 123, or email [email protected]

Managing day-to-day stress and a severe mental health crisis are vastly different, and if you feel at any time that you need support, these organisations are there for you. They’re entirely confidential and can be accessed by everyone.

Helping to maintain our well-being

Even if you’re currently feeling positive and strong, it’s a great idea to think about your own mental well-being. Our daily work-life balance is something that can impact our mental health and looking at small ways to make changes can be a way to take control.

In addition to our current lockdown situation, our lifestyles often mean that we don’t ‘switch off’ enough, and our brains and bodies don’t get the recuperation time they need. Some of the following ideas can help to maintain balance:

Online v offline

We live in a time where everything is instant. Social media, emails to our phone – it’s very easy to experience a technological overload. Ensuring time away from the screen can have a huge positive impact on our mental well-being. A few ideas you can try are:

• Switch phones to silent after a certain time in the evening
• Set time aside each day to do something completely screen free, like reading a book or going for a walk
• Try switching off your laptop and phone over your lunch break to take some time away from a screen

Everyday well-being

It’s often hard to find the motivation to exercise, but there’s a reason why it’s recommended; it really does raise serotonin levels and increase feelings of well-being. If you’re struggling for time, there are many other ideas to help you too, such as:

• Relaxation – yes, it may seem impossible, but this great video from Mind offers some ideas for everyone, no matter how short of time you are: https://www.youtube.com/watch?v=cyEdZ23Cp1E&feature=emb_imp_woyt
• Think about your diet – comfort food might feel great at the time, but fluctuations in blood-sugar levels and excess caffeine can leave you feeling hollow and anxious. Have a look at this video on mood food: https://www.youtube.com/watch?v=CSHO9VdVRfg&feature=emb_title
• Get outside! – you might not feel like exercising, but even a short walk will help to boost your vitamin D levels and serotonin. Growing your own flowers, plants and vegetables is incredibly enriching, and while the weather doesn’t lend itself to these activities at the moment, it’s the ideal time to start planning your garden.
• Managing your finances – understandably, so many people are finding their finances are under pressure during the current pandemic. Creating a budget and accessing any help you’re entitled to can relieve some of the worries. There are some helpful tips from the NHS here: https://www.nhs.uk/oneyou/every-mind-matters/coping-money-worries-and-job-uncertainty-during-covid-19/
• Talk – the NHS offers talking therapy programmes throughout the UK, to which you can self-refer, and they’re free of charge. Find out more here: https://www.nhs.uk/conditions/stress-anxiety-depression/free-therapy-or-counselling/
• An initiative set up purely for primary care staff, called Looking After You Too, is available free of charge to anyone employed by the NHS. If you haven’t had a coaching session before, it’s natural to be sceptical about whether it will be helpful, but the service is tailored specifically to the needs of managers in primary care. You can sign up here: Looking After You Too – Our NHS People

You may think these are just words on a page, but you’re never really alone in the PM community. Our Forum members are here to offer words of encouragement and support, no matter what you’re going through. If you want to share your highs or lows, the Forum is a safe place where you’re surrounded by peers who know exactly what you’re going through. If you’re struggling, please reach out.