Author: Vicki Wootton-Champion

Surviving grief at Christmas

Posted on by Vicki Wootton-Champion

A Guide to surviving grief at Christmas

Christmas can be a joyful time of year filled with celebrations, laughter, and togetherness. However, for many, it can also bring up feelings of sadness, loneliness, and grief. Whether you’re grieving the loss of a loved one, struggling with past trauma, or coping with the absence of family members, the festive season can amplify those emotions.

If you’re facing grief this Christmas, you’re not alone. It’s important to acknowledge your feelings and take steps to take care of yourself during this difficult time. Here’s a guide to help you navigate grief during the holiday season.

 

  1. Acknowledge Your Grief

The first step in surviving grief at Christmas is to accept and acknowledge your emotions. Grief is complex, and it may look different from one person to the next. You might feel sadness, anger, frustration, or even numbness. All of these feelings are valid.

Give yourself permission to feel what you feel. It’s okay to miss your loved ones and mourn their absence. Trying to push these emotions aside can make the grief harder to manage. Instead, allow yourself to experience your emotions without guilt or shame.

 

  1. Set Realistic Expectations

Christmas can often feel like a time when everything is supposed to be perfect, but it’s okay to lower your expectations during the festive season. If you’re grieving, it may not feel like it’s the “most wonderful time of the year,” and that’s alright.

Don’t pressure yourself to be happy or participate in everything. If hosting large family gatherings or attending festive parties feels overwhelming, it’s okay to skip them. You don’t need to live up to anyone else’s idea of a perfect Christmas. Focus on what feels right for you.

 

  1. Create New Traditions or Adjust Existing Ones

While it’s natural to want to hold onto the traditions that bring comfort, this might also be a time to create new ones. You can’t replace your loved one, but you can honour them by incorporating them into new traditions.

  • Memorialise your loved one: Light a candle in their memory or share stories about them with people that loved them.
  • Start a self-care tradition: Spend time focusing on your well-being—whether that’s taking a peaceful walk, meditating, journaling, or indulging in your favourite activity.
  • Volunteer or give back: Helping others can be a meaningful way to cope with grief. Consider volunteering at a local charity, helping those less fortunate, or giving to a cause your loved one cared about.

Remember, creating new traditions doesn’t mean forgetting your loved one—it means keeping their spirit alive in a way that feels right for you.

 

  1. Reach Out for Support

Grief can make you feel isolated, but you don’t have to go through it alone. Christmas is a time when we often want to be around others, but the pressure to socialise can feel daunting. Instead of isolating yourself, consider reaching out to people you trust. Whether it’s friends, family, or a support group, talking about your feelings can help.

You may also want to consider seeking professional support. A therapist or grief counsellor can offer tools and strategies to help you process your grief in a healthy way.

Online support groups can also be a great option if you’re feeling too overwhelmed to attend in-person meetings. Many people find comfort in sharing their stories with others who truly understand what they’re going through.

 

  1. Take Care of Your Physical Health

Grief can take a toll on your physical health, so it’s important to prioritise self-care during the festive season. Make sure to eat well, get enough sleep, and stay hydrated. Physical activity, even something as simple as a daily walk, can help alleviate feelings of sadness and stress.

If you’re finding it hard to get out of bed or feel emotionally exhausted, don’t be hard on yourself. Grief takes energy, and your body is processing a lot. Be gentle with yourself and listen to your needs.

 

  1. Limit Social Media and External Pressures

Christmas can often feel like a race for perfection, with social media highlighting picture-perfect family gatherings and flawless celebrations. If scrolling through these posts makes you feel worse, it’s okay to step back. You don’t need to compare your experience with anyone else’s.

Take a break from social media if it becomes overwhelming. Focus on your own healing journey, and remember that everyone’s path to coping with grief is different.

 

  1. Give Yourself Permission to Feel Joy

While it might be difficult to imagine, it’s okay to experience moments of joy during the holidays. You’re not dishonouring your loved one by laughing, smiling, or finding peace in the season. Healing doesn’t mean you forget your grief—it means you learn to balance it with moments of peace and happiness when they come.

Be kind to yourself, and allow joy to enter your heart even in small ways. Whether it’s enjoying a cup of hot cocoa, watching your favourite Christmas movie, or savouring a beautiful winter walk, these moments of lightness can help you navigate grief while still honouring your emotions.

 

 

 

Grief is not something that can be “fixed” by Christmas. It’s a process that takes time, and every individual experiences it differently. This Christmas, take things one day at a time and be kind to yourself. Surround yourself with those who understand, create new traditions that bring comfort, and allow yourself to grieve as you need.

Remember, there’s no right or wrong way to navigate grief, and it’s okay to ask for help. Take care of yourself this season, and know that you’re not alone in your journey.

 

Resources:

If you’re struggling with grief, here are some helpful resources:

www.childbereavementuk.org

www.ataloss.org

www.cruse.org.uk

www.hubofhope.co.uk

www.samaritans.org

 

You are not alone.

Creating Space for Open Dialogue About Mental Health in the Workplace

Posted on by Vicki Wootton-Champion

Creating Space for Open Dialogue About Mental Health in the Workplace

Creating space for open dialogue about mental health in the workplace

In today’s fast-paced and high-pressure work environment, mental health is an increasingly important topic. However, many employees still feel hesitant to discuss their mental health issues at work. Employers play a crucial role in creating an environment that encourages open dialogue about mental health, ultimately benefiting both employees and the organisation as a whole.

Why employees might feel worried about discussing their mental health

  1. Stigma and misunderstanding: Despite growing awareness, stigma surrounding mental health issues persists. Employees may fear being judged or misunderstood by their colleagues or supervisors. This stigma can deter individuals from seeking help, leaving them to cope with their struggles alone.
  2. Fear of repercussions: Employees may worry that discussing their mental health could affect their job security, career advancement, or relationships with their peers. Concerns about being perceived as weak or incapable can further exacerbate this fear.
  3. Lack of awareness and understanding: Many employees may not feel comfortable discussing mental health because they lack knowledge about the topic or are unsure of how to articulate their feelings. This lack of understanding can make it challenging for them to express their needs effectively.
  4. Cultural and social norms: In some cultures, mental health is still considered a taboo subject. Employees from these backgrounds may be particularly reluctant to speak about their mental health challenges, fearing they might face backlash or isolation.
  5. Personal privacy: Some employees may simply value their privacy and prefer to handle their mental health issues independently. They may fear that sharing their experiences could lead to unwanted attention or concern from others.

How employers can build open dialogue about mental health

  1. Create a supportive culture

Establishing a workplace culture that prioritises mental health is foundational. This involves leadership actively promoting mental health awareness and normalising conversations around it. Employers can lead by example, sharing their own experiences when appropriate and emphasising the importance of mental well-being.

  1. Provide training and eesources

Offering training programs for employees and managers on mental health topics can help demystify the subject. Workshops can educate staff on recognising mental health issues, understanding signs of distress, and knowing how to respond compassionately. Providing resources such as employee assistance programs (EAPs) can also give employees access to professional support when needed.

  1. Encourage regular check-ins

Regular one-on-one check-ins between managers and employees can create opportunities for open conversations about mental health. Managers should be trained to ask open-ended questions and actively listen to their team members. This practice can help employees feel safe sharing their feelings without fear of judgment.

  1. Develop clear communication channels

Employers should establish clear communication channels for employees to voice their concerns and feedback about mental health. Anonymous surveys, suggestion boxes, or mental health committees can help facilitate this dialogue while ensuring privacy.

  1. Promote mental health awareness campaigns

Regular mental health awareness campaigns, whether through newsletters, workshops, or social media, can help normalise discussions about mental health in the workplace. Employers can invite guest speakers or mental health professionals to share their insights and experiences, providing a platform for education and understanding.

  1. Encourage peer support

Creating peer support networks within the workplace can foster a sense of community and belonging. Employees can connect with one another, share their experiences, and provide mutual support, which can help alleviate feelings of isolation.

  1. Be open About policies

Employers should clearly communicate the policies and resources available for mental health support. Knowing what resources exist and how to access them can empower employees to seek help when they need it.

Creating space for open dialogue about mental health requires intentional effort from employers. By understanding the barriers employees face and actively working to address them, organisations can cultivate a culture of support and acceptance. Not only does this enhance employee well-being, but it also leads to a more engaged, productive, and loyal workforce. Ultimately, when employees feel safe to discuss their mental health, everyone benefits.

Want to know more about how Tough Enough To Care can help to deliver mental health support and training in your workplace? Visit Training – Tough Enough To Care or contact info@toughenoughtocare.org


Building Suicide Prevention into the Workplace: Creating a Safe and Supportive Environment

Posted on by Vicki Wootton-Champion

Building Suicide Prevention into the Workplace: Creating a Safe and Supportive Environment.

Many of us spend the majority of our lives in the workplace which, in turn, means that workplaces have a significant role in supporting mental health and preventing suicide. Creating an environment where employees feel safe and supported is crucial in fostering well-being and ensuring that those struggling with mental health issues can seek help without fear.

Sometimes it’s hard to know where to start. In this blog post we have explored some of the ways that you can incorporate good mental health practices and build suicide prevention into the workplace:

  1. Promote Mental Health Awareness
  • Educational Programs: Offer regular training sessions on mental health and suicide prevention for all employees. Topics should include recognising signs of distress, understanding mental health issues, and how to approach someone who may be struggling.
  • Information Resources: Provide easy access to information about mental health, available support services, and crisis intervention resources.

Visit https://toughenoughtocare.help/training/ to find out how we can help you.

  1. Create a Supportive Culture
  • Open Conversations: It is essential to create an environment where talking about mental health and emotional well-being is normalised and encouraged. Leadership should model openness about mental health to set a tone for the rest of the organisation.
  • Reduce Stigma: Actively work to reduce the stigma around mental health issues by integrating discussions into regular meetings and communications.
  1. Implement Clear Policies and Procedures
  • Mental Health Policies: Develop and communicate clear policies regarding mental health support and crisis management. Ensure that employees understand their rights and the available support options.
  • Crisis Response Plan: Have a plan in place for managing mental health crises, including immediate support and referral to professional help.
  1. Provide Access to Support Services
  • Employee Assistance Programs (EAPs): Where possible offer access to EAPs that provide confidential counselling and support services. Ensure employees know how to access these resources and that they are actively promoted.
  1. Train Managers and Supervisors
  • Mental Health Training: Equip managers with training to recognise signs of distress, provide support, and handle conversations about mental health sensitively and effectively.
  • Supportive Leadership: Encourage managers to be proactive in supporting their teams’ mental health and to create an environment where employees feel comfortable seeking help.
  1. Encourage Work-Life Balance
  • Flexible Work Arrangements: Offer flexible working hours, remote work options, and time off to help employees manage stress and personal responsibilities.
  • Promote Well-being: Encourage activities and practices that promote well-being, such as regular breaks, physical activity, and mindfulness practices.
  1. Monitor and Evaluate
  • Regular Surveys: Conduct anonymous surveys to gauge employee mental health and satisfaction with support services. Use feedback to make improvements.
  • Continuous Improvement: Regularly review and update mental health policies and support mechanisms to ensure they meet employees’ needs and align with best practices.
  1. Encourage Help-Seeking Behaviour
  • Visible Support: Ensure that support services and resources are visibly promoted and accessible. Create a culture where seeking help is encouraged and supported.
  • Confidentiality Assurance: Assure employees that their mental health discussions and any actions taken will be handled confidentially and with respect.
  1. Recognise and Address Work-Related Stress
  • Manage Workloads: Monitor and manage workloads to prevent burnout and excessive stress. Address any work-related issues that may contribute to mental health problems.
  • Stress Management: Provide resources and training on stress management techniques and coping strategies.

Every step taken towards creating a supportive work environment can contribute to preventing suicide and ensuring that all employees feel empowered to seek help when needed.

FIND OUT MORE ABOUT OUR CORPORATE TRAINING PROGRAMMES AND TALKS HERE: Training – Tough Enough To Care