Women being amazing during crisis! In celebration of National Women’s History Month

During times of crisis, there are always brave women who are willing to sacrifice their safety, time, resources and lives to help and save others. Sometimes these women get forgotten! As an EmpowHER team we have shared some of our favourite incredible women during times of crisis!

Grace Darling – The Rower

At the age of 22, Grace Darling became a national heroine when she responded to a crisis with courage and bravery.  She struggled with the fame and media attention that followed.  I have chosen Grace to commemorate all the amazing women out there who have acted so courageously during the Covid-19 pandemic, without seeking any gratitude. 

Grace was the seventh of nine children, a lighthouse keeper’s daughter and lived with her family on one of the Farne Islands, in Northumberland.  One night during a terrible storm a ship collided with rocks and smashed in half.  Grace saw the shipwreck from her bedroom window and raised the alarm.  The back part of the boat had sunk with 48 passengers on board, while the front became lodged on a rock.  In the perilous waters, Grace and her Dad, William, rowed for a mile to a rock where survivors were stranded.  William climbed out of the boat onto the rock to assess the injuries of the survivors, while Grace stayed in control of the boat fighting the dangerous waves, rowing backwards and forwards, trying to avoid crashing into the reef. In those early hours of 5th September 1838 Grace and her father’s bravery saved 9 peoples’ lives. 

Grace received a Gold Medal of Bravery from the Royal Humane Society.    

Mary Seacole – The Healer

Mary Seacole was a tenacious British-Jamaican healer who wanted to make change and serve during the Crimean War. She applied to the British War Office to be enlisted as a nurse, however, was swiftly refused. She approached Florence Nightingale to join her nursing personal but was also told she was not welcome. As someone who knew the difference she could make, Mary raised the funds from friends and family to travel independently to the battlefield. Here she set up a hotel for the wounded that offered a level of care the war officials were unable to provide. The hotel was built from salvaged driftwood, packing cases, iron sheets, and salvaged architectural items such as glass doors and window-frames.

Mary focused not only on dispensing medicines and caring for the soldier’s ailments, but also looked at improving their diets, giving them a safe and warm place to sleep, social activities and more. She wanted to heal the wounded in every sense.

Mary is someone I often think of in times of my own crisis. I have learnt from her that if your intentions are honest and good. Being told no is just a set back and you will make change.

Irena Sendlerowa – The Social Worker

I am incredibly inspired by the life of Irena Sendlerowa. She was a Catholic social worker in Poland during World War II, who saved the lives of 2,500 Jewish children. At the start of the war, when Germany invaded Poland, she worked to ensure that the poor, elderly and orphaned could access food and financial aid through the state-run canteens, but she also helped Jews who accessed the canteens falsify documents so that they could pass as Catholic and be safer.

In 1941 it become a crime punishable by death to help anyone who was a Jew, but Irena continued her work. She went on to work in the Warsaw Ghetto, where she and her colleagues did everything they could to sneak babies and children out in suitcases and medical bags. She even trained a dog that would bark on command so that it would cover the noise if any of the children cried.

She did this day in and day out, keeping records in the hope that families could be reunited once the war was over.

Even when she was caught, she wouldn’t reveal the names of the others working with her despite being tortured. She was ordered to be executed but was able to escape.

She then created a false identity and worked as a nurse, where she managed to hide five more Jews.

Irena Sendlerowa was a brave woman, who did everything she could to help others, despite the cost and risk to herself. Because of this, she saved thousands of lives.

Dame Claire Bertshinger – The Humanitarian

Claire has given her life to supporting others through a number of different charities, including the International Committee of the Red Cross (ICRC) and Raleigh International. She famously inspired Bob Geldof to organise Band Aid and Live Aid following an interview she gave from Ethiopia during the famine in 1984. In 1991 she received the Florence Nightingale Medal for her work with the ICRC in a dozen different countries.

Despite her fame Claire has always prioritised helping people. She has spoken about the difficult decisions and situations that humanitarians face in trying to help and save everyone, by only being able to help a certain number of people. She has caught dangerous diseases and carried on, nearly been bitten by venomous snakes and carried on, she has been in more crisis than can be counted and yet… she has carried on. She always puts others ahead of herself which inspires me to try and do the same.

Claire encourages and inspires others to volunteer, do humanitarian work and get out of their comfort zones, particularly women. My favourite quote from her is “the empowerment of women, educationally and economically, is a major weapon in the fight against child mortality in the developing world.”

We should all be a little bit more like Claire.

Dr. Flossie Wong-Staal – The Virologist

Dr. Flossie Wong-Staal was a Chinese-American virologist who grew up in Hong Kong and studied and worked in America, doing pioneering research into HIV and AIDS. She spent her life studying the biology of viruses that cause illnesses in people, and was part of the team that discovered that viruses can cause cancers in humans.  In the 80s, as the AIDS epidemic devastated queer communities, she was able to build on her previous work to become the first researcher to clone HIV and show that this was the virus that caused AIDS.  She was doing this work at a time when not all scientists thought that a virus like this could even exist in humans.  Her work led to the development of screening tests and therapies for AIDS, and she continued to do research into this and other diseases such as hepatitis C for the rest of her career.

Dr. Wong-Staal died last year, but in 2007 The Daily Telegraph heralded her at #32 of the “Top 100 Living Geniuses.”   She inspires me because her approach to scientific research was so passionate – she loved the work she was doing, and her genius and hard work led to discoveries that have helped so many people.

Her pioneering HIV research was possible because of discoveries she’d made before the AIDS pandemic, which she was then able to build on to respond to the developing crisis.  I think we’ve seen that again with the amazing work that’s been carried out by scientists across the world to tackle the Covid-19 virus and come up with new vaccines – we can’t forget that these pivotal discoveries are only possible because of lifetimes of hard work and dedication by scientists like Dr. Flossie Wong-Staal throughout history.

Emmeline Pankhurst – The Suffragette

The founder of the suffragettes who fought for voting rights for women amongst a minority of multiple other women. She showed, commitment, consistency and dedication to proposing a change in view from the majority and eventually succeeded after several years. She didn’t only fight for her rights but for those who would otherwise try and ‘shut her up’ including planned threats of murder and starvation. Her determination and motivation inspires me to bring change in my own life and ensure that opportunities are always diverse and available to all.

Last but not least – The Mum! Alfie joined us on work experience and wrote about his Mum.

One reason why I am talking about my mother as an example of one woman in history who has helped me during this crisis, especially during the Coronavirus pandemic, is because she has been one of my biggest supporters. As I was not able to go out my mum talked with me and made me think that there was not even a pandemic and everything was normal.

Cheers to all the amazing Mums out there who have supported us during the Covid-19 crisis!

We hope these women have inspired you as much as they inspire us!

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So, we’re going into lockdown again…

What can you do to look after your wellbeing and mental health?

We were expecting this to happen again at some point this year and I’m sure we all understand that this is the right thing and is something that needs to be done to save our NHS. However this doesn’t mean that it hasn’t come as a shock and isn’t affecting us all in a lot of different ways.

I want to reassure anyone reading this that however they are feeling about the current situation that we are in is totally understandable and 100% normal. You’re not alone. All your feelings are valid and it’s okay to have bad days. There is no shame in admitting that you’re not okay.

So, what are some things that we can do to help look after ourselves during this time?

  • Keep in mind that we got through it the first time so we can for sure get through it the second time too.
  • Limit daily news consumption. Don’t get me wrong, it is definitely good to keep yourself informed, however watching the news too much or becoming obsessed with looking at numbers and statistics is bound to increase anxiety and have a negative impact on your mood so try to reduce the amount of time you’re spending on keeping up to date with current affairs.
  • Make sure you have a routine for this time. (Click here to read my post of keeping a routine to maintain our wellbeing during lockdown) Even if this means simply going to bed and waking up at the same time every day. Some kind of structure in your life is going to have a positive impact on our overall wellbeing.

    Uncertainty is a source of anxiety; therefore, a routine will counterbalance this. However, try not to make it to rigid, we don’t need to put ourselves under extra amounts of pressure.
  • Remember, you don’t have to be productive in your downtime. You don’t have to be learning a new language or exercising or perfecting another new skill. If all you did in your time off is make your bed, have a shower and make yourself something to eat then that’s productive too.
  • This one follows on from the last tip, unfollow accounts on your social media that don’t make you feel good. The last thing we need during these times is other people making us feel guilty for not doing things that they are doing or making us feel bad about ourselves.

    You’ll feel much better when you don’t have those people’s content on your social media feed. Maybe try asking your friends and family who they follow and who makes them feel positive and consider following them and see if that makes a difference to your mental health.
  • Set boundaries when working from home. This is so important and helps make sure that we can switch off from work when we need to. Start and finish work at the same time each day where possible and don’t use your work phone or laptop for anything work related once you’ve finished for the day. For any young readers, its great that you’re all still going to school as it makes things feel more normal but don’t worry if you can’t concentrate on homework all the time. Remember to talk to your family and teachers if you’re worried about how you’re feeling.
  • Make a pact with a close friend of family member that you’ll both be honest with each other if you’re not feeling okay or are struggling. We all do the easy thing and say ‘I’m fine thanks’ when someone asks ‘how are you?’ so its good to have someone you know you can be honest with.
  • Make sure to check in with people. (Click here to read my post on staying connected with people during lockdown). Set aside time everyday to call or text friends and family and check in with them about how they’re feeling. It’s important that as we go into another period of being isolated from loved ones that we stay connected.
  • Spend time in nature. Hopefully the weather will hold up during this month and we won’t have too much rain but why not take this time to explore a new park or wooded area near you. Go for a walk to take a break from work or studying and switch off for a while. Take some time for yourself. Breathe in the fresh air and relax. Focus on your senses, what you can see, smell, hear, feel. This really helps keep us grounded and in the present instead of worrying about the past of future.
  • Remember that your mental health should be a top priority. Take time each day to look after yourself. Think back to the last time we went into lockdown and remember all the things that you did to be kind to yourself and look after yourself. Create a self-care plan in place for when you start to feel yourself struggling.
  • And lastly, try to remember that even though it doesn’t feel like it right now things will get better soon. This is a temporary time that we will move past and our lives will be normal again and we will go back to doing things we once took for granted.

If you’re looking for support during this time here are a few sources of help and advice:

  • Samaritans (call 116 123 for free) – for completely confidential support 24/7 from people who are trained to listen to whatever you’re going through. I use them for support to this day so I would highly recommend.
  • Youngminds – https://youngminds.org.uk/ – if you’re supporting a young person or are a young person this has great resources and advice on mental health
  • Childline – https://www.childline.org.uk/ – offers online support and over the phone for anyone up to the age of 18.
  • Mind Infoline (call 0300 123 3393) – for information and advice on mental health problems
  • SHOUT – (text 85258) – 24/7 text service for people in crisis and struggling to cope with how they’re feeling.
  • The Mix – (call 0808 808 4994) – advice and support for young people between the ages of 13 and 25 with mental health concerns.
  • I’d also recommend the app ‘Headspace’ for a whole host of guided meditations as a beginner’s guide to mindfulness.

Thank you for taking the time to read this post, stay safe and I hope you’ll read the next post that I write.

Erna,
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How to maintain good mental health by spreading kindness during lockdown

Kindness is defined as the act of doing something towards yourself or others motivated by a genuine desire to make a positive difference.

This year’s theme of mental health awareness week was ‘the power of kindness’ which shows that it is linked to our mental health.

The act of spreading kindness is something that is bound to make us feel good which in turn has a positive impact on our overall mental health.

Remember that even the smallest acts of kindness can change someone’s morale and help change their day.

Although we are all separated from our loved ones at this time, we can show that we are still all connected and all in this together by spreading kindness to those around us.

Here are some ideas of ways that you can spread kindness during lockdown –

  1. Be kind to your family. Living in close quarters with our immediate family all day every day is bound to become difficult and there may be tensions within relationships, either with your parents/carers or siblings. Why not make a conscious effort to be kind to your immediate family? This may remove some of that tension at home and therefore improve your mental health.
  1. Donate to a charity. There are plenty of charities who need support at the moment in aid of helping the current pandemic so a huge act of kindness would be to donate what you can to a charity of your choice. If you can’t donate personally, encourage someone in your family to. Every little helps.
  1. Donate unwanted toys etc. Why not donate your old unwanted childhood toys/books to a local charity in aid of giving them to other children who might really appreciate and need them during this time?
  1. Donate to a local foodbank. Foodbanks are doing a lot of work at the moment to help people in need so why not donate a few items of food from your house that you have extra of. They would really appreciate it.
  1. Social action idea 1. I came up with the idea for a social action project called the #CreateKindnessDiary. The idea behind it is that you create a diary by doing something creative each day to express your emotions during lockdown and use that and spread it to your friends/family/community. The message is that we all need to be kind to ourselves and spread that message of kindness to others around us.
  1. Social action idea 2. Why not become a community pen pal? Write a letter or make something creative and send it to a friend/family member/neighbour/anyone you think needs a message of kindness.Why not encourage people in your household to do the same?
  1. Other social action ideas. Click here to find links to other social action ideas.
  1. Help a friend who is struggling. Spread kindness to a friend you know has been struggling by sending them a joke, funny video or a motivational quote. Let them know you’re thinking of them.
  1. Offer to lend a hand at home. Your parents or carers may have a lot on their plate at the moment so why not spread kindness by offering to help with chores around the house? They will probably appreciate the extra help.
  1. Smile to people you see when out. Spreading kindness can be as simple as smiling to anyone you see when out for your daily exercise. This could make someone’s day.
  1. Thank your teachers. Why not make a thank you card or something creative to express your gratitude to your teachers for supporting us all during this unprecedented time?
  1. Bake or cook something for a neighbour. If you know an elderly or vulnerable neighbour, why not cook them a meal or bake them a sweet treat and deliver it to their door? That will be a nice surprise.

Can you think of any other ways that we can spread kindness during lockdown?

Remember that these acts of kindness are important and can continue even while lockdown is slowly eased.

CHALLENGE: choose a few of these suggestions and take them on throughout the next week and reflect on how that has made an impact on your mental health.

Thanks for reading guys, be sure to check in at the end of the week for a post on how practicing mindfulness can help us maintain a positive mindset during lockdown.

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How to make sure we are doing things that we enjoy during lockdown

Lockdown has meant that we all have a lot more time on our hands so I think it’s important to discuss how we can use that time wisely and make sure it benefits our mental health and wellbeing.

Doing things that we enjoy is a big part of maintaining a good level of mental health, doing things that make us happy will ultimately make us feel happier overall.

If you are reading this and thinking that you’re not sure where to start, here’s the first step –

Figure out what kind of things make you happy.
The key is to be specific

  • If you enjoy reading, think about the genre that you like the most
  • If you enjoy exercise, think about what aspect of exercising you like the most

Being specific means that you can make sure that thing is exactly what genuinely makes you happy, which is key. Remember that the things that we enjoy can change a lot over time so make sure to be honest with yourself about what brings you that joy in your life.

For example, some things that I enjoy are –

  • Reading – I’m a fan of non – fiction in particular so I invest in those books more.
  • Exercising – I love cycling – I love spending time on my bike
  • Art – I really enjoy art but specifically I like using pencil or pen to draw abstract things
  • Spending time with a pet – I LOVE spending time with my puppy, since I enjoy spending time with him so much, I’ve been trying to spend time training him.

Why not try something new?

Try to look at lockdown as a good opportunity to try and do new things as we have more time to explore. You might find a new passion or interest.

Maybe think about things you enjoy at school and go from there

I enjoyed learning Spanish at school so I’ve started learning it again while in lockdown. I use the app ‘Duolingo’ to do this which is free, I’d highly recommend it at whichever level of language learning you are at.

How to make sure we are making the time for all of these things –

  1. Put it in your timetable. If you use a timetable add in time for things that you enjoy in your day/week. This means that it’s written down somewhere and it’s easy to see. Adding it to your timetable also means that you’re making it a priority and recognising that it’s an important part of your routine.
  1. Put it in your to do list if you use a to do list it’s important to add things that you enjoy on that list so that you can tick it off and feel like you’ve accomplished something at the same time.
  1. Hold yourself accountable. Maybe try talking to your family and friends about the different things you enjoy doing and your plans to spend time doing them. This might make it easier to actually do those things.
  1. Do it with family or friends. Make it a social thing. If you and your family members both enjoy doing puzzles spend time doing one together every day. If you and your friends all enjoy reading the same kind of books chat about it on a group chat.
  1. Remember, it doesn’t have to be a “productive” thing that you enjoy. If you simply enjoy watching a certain type of film and eating your favourite dessert or having a bubble bath, then do it. Anything that makes you feel happy is important.

I’ve noticed that if I am taking time each day to do things that I enjoy my general mental health is better than on a day that I don’t do those things however it is important to point out that this change is something that has happened over a period of time and is not something that necessarily happens instantly. 

It’s also important to mention that we should always be making time for things that we enjoy even when we go back to our old normal after lockdown is eased.

If doing things that you enjoy isn’t making you as happy as you want it to and you are struggling always remember that there are places that you can go to for support. You can access YoungMinds here youngminds.org.uk or Childline here childline.org.uk. I would recommend both of these for advice and support when you are struggling with your mental health.

Remember, it is okay to not feel okay!

Thanks for reading guys, be sure to check out the blog at the end of the week to read my post on how spreading kindness can improve our mental health.

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How to talk about our mental health during and after lockdown

This post can be specifically linked to life in lockdown but it is also important to discuss talking about our mental health in general, even when lockdown has been lifted.

Talking about our mental health is HARD! Especially if you don’t fully understand what you’re experiencing yourself.

If you have noticed yourself struggling with your mental health during lockdown and are worried about it continuing to struggle after lockdown restrictions have been eased then it is important to vocalise how you are feeling to someone. Don’t let it build up inside.

So, where do we start?

  1. Determine what you want to say. Sit down and write down your thoughts. Just bullet point what you’re feeling and experiencing.
  1. Determine who you want to say it to. This is important. You want to make sure it’s someone that you trust. Some ideas:
  • Family members
  • A close friend that you trust
  • A mental health professional – if you receive support from mental health services
  • Your GP – with the support of a family member
  • The Samaritans/ChildLine – often people find it hard to speak to people in their family or social circles so it is sometimes easier for some people to talk about what they are struggling with to a stranger.
  1. Determine how you want to say it. As I’ve said above, talking about the fact that we are struggling with our mental health is really hard. So, figuring out how we are going to express how we feel to others is very important. It’s a sensitive subject so it needs to be done in a way that feels safe and comfortable to you.

  1. You could write a letter. Write everything down that you want to say to your family/friends/mental health professional in a letter and give it to them to read and have them respond to it by asking you any follow up questions. This can be an easier way of starting off the conversation as it takes the pressure off you actually talking.

5. You could draw how you feel. This might sound strange but I’ve found drawing very helpful when trying to express my emotions. I use a technique called ‘free association drawing’ which is the idea that you let your hand do the work so you’re not actively thinking about drawing. The product will be a reflection of how you’re feeling in an abstract way. Try it. You might notice things in the drawing you produced that symbolise how you’re feeling or what you’re thinking. You could then use this piece of art and describe it to the people you want to talk to about how you feel.

  1. You could write a poem. If you’re creative in that way maybe try writing a poem about what you’re experiencing at the moment and give it to other people to read. This could be a nice way to start the conversation.

  1. You could use metaphors. A writer called Matthew Johnstone wrote a book which is available as a YouTube video called ‘I had a black dog, his name was depression’. He uses this metaphor of a black dog to express what it’s like living with depression. He has made what is a difficult concept to grasp easy and accessible to a lot of people. Maybe you could try and come up with a metaphor that describes how your mental health is.

Remember that you are not alone in how you are feeling. There are so many other young people who are struggling with their mental health in a variety of different ways. I’ve had to learn how to verbalise how I’m feeling but it’s taken me time and to this day I find it hard to put how I’m feeling into words. But that’s okay. It’s not easy. If you take it one step at a time, you’ll find a way that works for you.


Everyone is finding the current situation difficult and people may be struggling in a variety of different ways. There might come a time that someone in your life may want to confide in you about how they’re feeling.

So, how do you help a friend who has reached out to you?

  • The right time and place. Make sure you find the right time and place to start the conversation
  • Be patient. It might be difficult for the person to get started at first so remember to let them take their time.
  • Empathize with them but don’t try and fix it. Don’t attempt to try and solve their problem but simply listen and empathize with them.
  • Don’t be judgmental
  • Support them to get additional help. If the problem is more serious and is something out of your comfort zone tell them that you’ll support them to reach out and get further help.

Remember to look after yourself after a conversation like that. It can be hard to take in the fact that someone close to you is struggling so make sure to look after your own wellbeing as well as helping someone else.

If you are struggling and need to speak to someone about how you feel you can access ChildLine here childline.org.uk or the contact details for Samaritans here samaritans.org where you can get immediate support. Or if you want more help and advice on mental health problems in general to put a label on what you’re experiencing you can access YoungMinds here youngminds.org.uk

I hope this post helps and if it encourages just one of you young people to reach out if you’re struggling I’ll be happy.

Thanks for reading guys, be sure to check in at the end of the week with a post on why doing things that we enjoy has a positive impact on our mental health.

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How nutrition can have an impact on our mental health

What we put into our bodies obviously has an impact on our physical health but studies have shown that it has a massive impact on our mental health too.

Fun fact – foods such as bananas, berries, nuts & seeds, oat, dark chocolate and fish all have been proven to boost our mood and therefore have a positive impact on our mental health.

Our diet combined with exercise is key to improving our emotional wellbeing. Being in lockdown has meant being less active and being at home all day with access to all the food in your house. This combination makes it easy for us to put on weight and in turn have an impact on our body image and make us feel bad about ourselves.

So, what can we do to help us feel better?

  1. Eat regularly. Eat 3 meals and space them out nicely throughout the day. eating regularly also means that you are reducing the chance of snacking during the day.
  1. Don’t miss breakfast. As they say, breakfast is the most important meal of the day. It’s important to start the day right. It sets you up and gives you an energy boost to tackle that to – do list.
  1. Eat your 5 a day. It is a known fact that eating fruits and vegetables are good for our physical health but a lot of studies have shown that eating these has an impact on us mentally and may even reduce the effects of anxiety and depression. If we feel good physically we are bound to feel better emotionally.
  1. Its okay to indulge sometimes. I want to emphasise that it is perfectly okay to treat yourself to chocolate, ice – cream and cake. My go to treat is always ice – cream and I always find that even though it isn’t the healthiest thing we could be putting in our bodies, it makes us happy and feel good so that is important too.

I know some people who are struggling with their mental health may be developing a difficult relationship with food. You are not alone. In the past I have had a bad relationship with food, I became obsessed with my body image and decided that I was going to count calories and limit what I ate in order to lose weight. I soon learnt that the consequences of this behaviour were me suffering with anxiety, low mood and low self-esteem. I learnt to overcome that and change my behaviour to improve my mental health.

CHALLENGE:

If you don’t eat breakfast, challenge yourself to eating it everyday for a week and see if it has an impact on your mental health.

If you already eat breakfast try including some of the food that I have listed above that have an effect on our mood in your diet.

Thanks for reading guys, hope to see you next week with a post on how to make sure we are doing things that we enjoy during lockdown.

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How exercise can impact our mental health

Exercise is a key aspect of our day to day life. Some of you may have walked to and from school everyday as a minimum, some of you may be gym members who are missing being able to go.

Lockdown has meant that we are less active which can take its toll and have a negative impact on our mental health and wellbeing.

Exercising releases endorphins which are our happy hormones. This means that doing some form of exercise makes us feel good.

So, what can we do about it?

  • Remember to schedule in time to exercise everyday. Like I’ve talked about above with routine, it is important to schedule in some form of exercise each day. But I’d also like to stress that It’s also very important for our mental health to not put pressure on ourselves to do this every day. I know that if I don’t feel like exercising one day, forcing myself to do it will only make me feel worse mentally.
  • At home workouts. There are lots of resources for at home workouts for a different range of abilities such as workouts on YouTube. For example, Joe Wicks has been doing ‘PE with Joe’ on his channel – check out one of his videos below! This might be a fun way to do a bit of exercise with the help of a personal trainer on video doing it with you.
  • Get outside and enjoy nature. Make exercising more enjoyable by getting out of the house and enjoying the nice weather we’ve been having. I like to go for bike rides through the fields and forests near my house or taking my puppy for long walks around the parks in my neighbourhood. I like to start and end my day with a walk as I feel as though it clears my head and sets me up for the day and relaxes me in the evening. Why not spend time with family too? Go on a walk with your household and make it a regular thing.
  • Exercising doesn’t have to be hardcore. Why not try a different kind of exercise such as yoga. This doubles up as a way of exercising but also meditating which has been proven to have a big impact on our mental health.
  • Set personal goals for yourself. Everyone is different. We all have our own goals that we want to reach when doing anything. Why not set yourself a few personal goals for exercising? This could be as simple as ‘do yoga for 10min a day’ or ‘go for a 20min walk’.
  • Do exercise that you enjoy. It is much easier for you to motivate yourself to do exercise if it’s something that you enjoy.

Remember not to put pressure on yourself to exercise. To this day, I struggle with managing how much I exercise. I used to use exercise as a form of control when my mental health was bad to try and make it better but it just put additional pressure on me and made me feel worse about myself. I have learnt to control it and do exercise that I enjoy rather than exercise just to push myself physically.

CHALLENGE:

Think about what kind of exercise you want to aim to do during lockdown, maybe think about making it something that you can continue to include in your routine when lockdown is lifted.

Thanks for reading guys, see you in a few days with a post on how nutrition has an impact on our mental health too…

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How routine can impact on our mental health

We are creatures of habit, so the fact that we have lost our normal routines at this time can be very unsettling and can take its toll on our mental health.

It is important to remember that we can do things to take back some control that will in turn have a positive impact on our overall wellbeing.

So, what are some of my tips?

  1. Try waking up and going to sleep at the same time each day. We all used to do this as much as we could when we were going to school so this is an easy way to bring back that sense of routine into our lives. I would also like to emphasise that it is very important to listen to our bodies and be compassionate with ourselves, if you want to have a lie in one day that’s perfectly okay.
  1. Use a timetable. If you’re the kind of person that likes structure, you can make your own timetable. If you’re at the age where you are revising for GCSE’s or A levels you can even use your normal school timetable to schedule in time for revision for each subject. This can be helpful in making sure we are spending time doing things we need to do for school in a structured way. I personally don’t find timetables helpful so you can just use it as a guide if you’re the same as me. Also remember not to be too strict with it. We are in a difficult situation at the moment so we don’t need to be hard on ourselves unnecessarily.
  1. Use to – do lists. I am a massive fan of to – do lists. I use them everyday and I’ve found that using them has had a positive impact on my wellbeing. I like to write my list for the next day before I go to bed, this means that when I wake up, I have my day set up and ready to go. I am at university and doing this internship so I like to split up my list into sections and I always include a section called ‘extra’ which is where I put things like ‘go cycling’, ‘wash hair’, ‘clean room’, ‘read 50 pages of book’ depending on the day. Adding things like this means that you can tick it off and reward yourself for doing even the smallest of tasks which is very important for our overall mental health. Lists are great because ticking things off gives us a huge sense of accomplishment and satisfaction.
  1. Make weekends different. I want to stress how important it is to give yourself that break from your schedule Monday to Friday. Just like you had a weekend when you were at school it is just as, if not more important to have a weekend now. Step back and take the weekend as a time to reset and refresh your head. Use it was a time to reflect on any goals you have for the coming week. I find this particularly difficult but in writing this post I have almost set myself my own challenge by saying this and will try and take my own advice and give myself the weekend off. I know some of you, like me, have got a lot of revision and schoolwork to be doing but taking that weekend off will only make you more motivated and make you feel more productive and in the right mindset to start again on Monday.

CHALLENGE

Before you go to bed write down 3 things you want to achieve the next day and check in with those things the next evening. It doesn’t matter how small those things are, it just means that you’ve got a little sense of structure added to your day.

If you’ve been studying on the weekend. Take it off. See if it makes an impact.

Thanks for reading guys, hope to see you in a few days with another post on how exercise can have an impact on our mental health.

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How to stay connected with others during lockdown?

We’ve been in lockdown for a good couple of months now and the idea of social distancing is becoming normal – however staying connected with family and friends has never been more important.

Humans are social beings so it is completely normal to be finding this very difficult and to feel lonely at times and for the situation to be having a negative impact on our mental health.

It doesn’t matter how we connect, what’s important is bridging that distance.

So, what are some ways that we can stay connected with others during lockdown?

Go old school and become a pen pal. (You can access the link to the community pen pals social action here). Obviously in today’s society we are used to using technology but why not do something different and write and send a letter to a friend or family member? This will be a nice surprise and you might even motivate them to write one back to you.

Quiz night. Everyone loves a good quiz. Get a group of friends or a group of your family members on a group video call and host a quiz once a week. Or if you’re fed up of video calls why not send a list of quiz questions to a group chat and have everyone answer them on there.

Virtual book club. Create a group chat with your friends and decide on a book that you will all read every couple of weeks or every month. Get together on the chat and share your views and how you’re finding it.

Make the most of your time outside. We know we’re supposed to be staying at home but when we are out on one of our walks maybe video call a family member who lives further away and show them around your neighbourhood. This will make you feel closer to them.

Set a challenge. Come up with a challenge to do with fitness, or a hobby. This could be challenging your friends to do 10 sit ups everyday and increase it by 1 everyday or if you and your friends like art, challenge them to paint a picture every week.  You can access our social action page here for ideas!

Buy and send someone you love a thoughtful present. I decided to send my best friend a book of motivational quotes to help her and her family get through this difficult time. The present can be handmade too so feel free to be as creative as you want.


Remember that if you are struggling with being away from loved ones and are feeling lonely or isolated you can find the contact details of the Samaritans here: samaritans.org where you can speak to someone for free or childline.org.uk where you can log on and speak to a trained counsellor or interact with forums with other young people. I call Samaritans occasionally for additional help as I don’t have the strongest support network at home and I always find it really comforting to have someone on the other end of the phone willing to listen.

Remember that you are not alone in missing being around friends and family. My dad lives and works abroad and he hasn’t been able to visit because of lockdown restrictions so my family and I have been finding it difficult being away from him but we make sure to videocall every night to catch up which I find has been helping me.

CHALLENGE:

Reach out to a friend or family member that you haven’t made contact with for a while OR try one of the suggestions above this week and record how it made you feel in a diary.

Thanks for reading guys, next week I will be discussing how exercise, nutrition and routine can all impact on our mental health.

Erna,
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown. 

How to be compassionate with ourselves during lockdown

Firstly, what do we mean when we say ‘self-compassion’?

Self-compassion is being gentle, kind and understanding towards ourselves, understanding that we are not perfect. Contrary to what some may believe, self-compassion is not the same as selfishness.

To some people the concept of self-compassion may be a very difficult one to grasp.

Most of the time as human beings we find it easier to be kind to others than to be kind to ourselves.

We all have a small voice in our head that likes to criticise us when we behave, or don’t behave in a certain way or feel something we don’t think is okay in a situation. It is important to remember that this is normal but is worth putting in the effort to change as this inner voice can at times be unhelpful and cause us to be unnecessarily harsh on ourselves. 

An easy way to understand self-compassion:

Compare it to the instructions given by flight attendants, you’re supposed to put on your own oxygen mask and life jacket before helping someone else with theirs. In the same way, we need to look after ourselves before taking care of others.

So, what are some ways that we can be compassionate with ourselves?
Especially during lockdown:

  1. Allow yourself to be imperfect. Give yourself the space to be human, to be flawed, lazy or unproductive. Accept that this is okay in the moment. Challenge that inner voice. If one day you don’t sit down and do any schoolwork, tell yourself that it’s okay. If you don’t do exercise one day or eat unhealthily on another day, remind yourself that it’s okay too. We are in a very difficult situation; we don’t need to be hard on ourselves on top of what is already going on.
  1. Treat yourself as you would treat a small child, a good friend or even a pet. Think of someone in your life, maybe a younger sibling, your best friend or even your cat or dog. Ask yourself ‘would I talk to them in the same way that I am talking to myself?’. If the answer is no, then change it! Speak you yourself and treat yourself with the same care and sensitivity as you would treat any one of them. I often imagine myself talking to my best friend, I care a lot about her so I try to speak to myself the same way that I would speak to her if she was struggling with something.
  1. Be mindful. I will be discussing mindfulness in more detail in another post but just the simple act of closing your eyes and focusing on your breathing is an easy way to bring you back to the here and now and to stop that inner critic.
  1. Spend time doing things that you enjoy and reward yourself when you achieve something you don’t particularly like doing. Remember to spend time doing things that you enjoy during lockdown but equally make sure to be kind to yourself by giving yourself a reward when you for example, spend some time doing some schoolwork that you find difficult. I personally like to take breaks quite often while I’m studying, I like to reward myself for spending some time doing my work by going on a bike ride or playing with my puppy.
  1. Disconnect from social media for a bit. Unfortunately, we are all spending more time on social media right now but it is very important to take some time out from it during the day. This means that we take a break from comparing ourselves to others and possibly criticising our behaviour.
  1. Remember to speak to those around you. An important part in being kind to yourself is allowing yourself to explore how you are feeling with those closest to you. This is important as it may give you some encouragement and make you feel a bit better about yourself.

Remember that if you feel that you are struggling with that inner critic and need extra support you can access youngminds.org.uk here or childline.org.uk where you can access a range of support and hopefully seek reassurance that you are not alone. When I was younger, I used Childline to help me when I was struggling with my mental health and I found it very helpful speaking to someone confidentially outside of my personal life.

CHALLENGE:

My challenge for all of you is to give yourself a compliment each day, either say it out loud in front of the mirror or write it down in a journal. This is a very unnatural thing to do and may feel very uncomfortable but it is worth it in the long run.

Thanks for reading guys and I’ll see you at the beginning of next week for a post on ‘how to stay connected with others during lockdown’

Erna
EmpowHER intern

My name is Erna, I am 20 years old and I’m an intern for the EmpowHER project at the British Red Cross. I am doing this internship alongside studying for my psychology degree at university. I have enjoyed working with the team on helping to empower young women and girls to take on social action projects and look forward to working with groups in the future. In my spare time I like to draw, go cycling and take my puppy for long walks. I hope you’ll enjoy the series of blog posts that I’ll be doing on taking care of our mental health in lockdown.