About Mighty Oak Training
Wellbeing
My name is Holly and I work with Julie here at Mighty Oak Training.Please find below some links to some interesting Mental Health and Wellbeing reading. Mighty Oak will be communicating with you throughout your apprenticeship, giving updates on specific Mental Health and Well-being awareness topics.
Please reach out to us if you have any questions or perhaps want information on specific topic areas to help you, we’d be really happy to hear from you.
Health Wellbeing (September 2026)
After a long, hot summer like we've had this year, the autumnal chill; might be a
welcome relief for some! As the seasons change, you may notice a shift in your
mental health so it might be worth bearing the following coping strategies in
mind to help get through this seasonal transition. October 10th is World Mental
Health Day too so now is a good time to take positive action:
Pick out the best bits
Although there may be parts about the upcoming months that you don’t enjoy,
there may also be things you’re excited for, such as bonfire night or Halloween
or simply being able to wear cosy socks and woolly jumpers. Identifying what
you are looking forward to and focusing on those activities can help us to feel
more positive about the change in season.
Back to basics
The summer months can be a hectic time with travelling, increased
responsibilities (like childcare), and a packed calendar of social events. The
autumn time can be a perfect opportunity to wind down and focus on the basics
that embody good health and wellbeing including sleep, food and exercise. You
may have more time on your hands which you can use whichever way benefits
you. Whether it’s cooking a new nutritious recipe or getting back into a book
series you like or simply taking more time to be in the present and relax.
Introduce new hobbies or activities
We might not be able to do all of the same things that we enjoyed in the
summer, but why not use the autumn as an opportunity to source new interests.
This could be something that’s indoor based, such as reading, gaming, jigsaw
puzzles, arts and crafts or writing. Or you could research local clubs or classes
that take place in the evenings, which could be a great way to get of the house
and make use of the longer and dark evenings, whilst connecting with other
people.
Exercise
We may feel less inclined to want to get out and be active when it’s colder
outside, but exercise in any form can help boost our mood and give us more
energy. It’s easy to feel lethargic when we spend excess time inside, so whether
it’s a brisk lunchtime walk or joining your local gym, there are ways to keep us
moving and energised, whatever the weather.
Set up a routine
If you find you’re spending more time indoors or at home, it’s possible that we
can fall out of routine and feel unproductive. Try to stick to a routine to continue
the rituals or activities you may have enjoyed in the summer that are still
possible, such as morning walks or seeing friends or family on a set day. This
helps us to maintain a sense of familiarity, keeping us active and improving
focus too. If you’re someone who works from home, you might also find that
your routine needs to be amended as we enter darker mornings and darker
afternoons, eg. getting out in the daylight and going for a walk around
lunchtime.
Stay connected to others
We may feel that we’re seeing less of our friends and family when the days are
shorter. That’s why keeping in touch with loved ones is important, to increase
social connectedness and combat loneliness. You don’t have to just stay indoors
to socialise either – there are a whole host of outdoors events to attend during
autumn time, such as local craft fairs and fireworks displays. Plus, with the
landscape becoming colourful with beautiful shades of orange and yellow, there
are plenty of opportunities for walking and hiking.
Watch your sleep
When the clocks change, which will be on the 25 October, we may find that our
sleeping pattern alters slightly and feel more tired. Learn more about how sleep
impacts our mental health and how you can monitor it ahead of the clock
change here:
https://mentalhealth-uk.org/help-and-information/sleep/
Wellbeing Work Plan
Professional boundaries and relationships are essential in the workplace. But we
don’t leave our personality at the front door when we arrive for work. As well as
the things that make us tick and perform well in our job, we each bring with us
past experiences and traits that may sometimes trigger us or hold us back in the
workplace.
Being aware of what helps us stay healthy and focused at work is a key way to
manage stress and the foundation for building our resilience. It is common and
very easy to de-prioritise all the things above when we are overwhelmed.
One tool for managing this is a Wellbeing Workplan. This can help anyone to
think about what they need to do to stay well in work, and what kind of support
they would need if they became unwell, or too stressed. The plan can be shared
with a manager and perhaps trusted colleagues so that they can tell when things
are getting on top of you at the times when you can’t and can give you a friendly
reminder or nudge.
Below are six key questions for a Wellbeing Workplan, with examples of the kind
of answers someone might give:
What helps you stay mentally healthy at work? Taking a lunch break, being
able to work from home, a planned way of working, being able to talk openly to
someone I trust at work about how I’m feeling.
How can your manager support you at work? Keep an open channel of
communication – regularly ‘checking in’ and having a chat, helping me to
prioritise and break down tasks when I’m feeling a bit stressed (eg what can I
delegate, ditch, defer or do).
Can you think of any situations in the workplace that may ‘trigger’ you?
Stress – especially the unexpected kind, other people’s stress when vocalised in
the office.
Are there any signs that we may notice in you if you are feeling stress or
unwell? I start to tell myself off out loud or be more vocal when small problems
occur, I will be very quiet and will avoid speaking to people, I will probably start
coming in later because my sleep will be affected.
If we notice these early warning signs what should we do? Suggest a chat,
suggest I seek a quiet place to work or work from home.
What steps can you take yourself if you start to feel a change in your
wellbeing? Speak to my manager or trusted colleagues, look after myself by
making sure I take a lunch break, do some exercise, mindfulness, see
friends/family.
You can download an example of a wellbeing work plan here:
https://mentalhealth-uk.org/wp-content/uploads/2026/04/Wellbeing-Action-
Plan_2026_A4L_v1_FAW_DIGI_EDITABLE.pdf
Dates for your diary (Sept/ Oct/ Nov 2026)
10th September - World Suicide Prevention Day
This day raises global awareness that suicide is preventable and brings
communities, organisations and governments together around suicide
prevention, encouraging open conversations, understanding and action to save
lives.
10th October – World Mental Health Day
This day raises awareness of mental health issues globally and mobilises
efforts to support mental health and improve access to mental healthcare.
12th - 18th October – Obsessive-Compulsive Disorder
(OCD) Awareness Week
This day aims to challenge misconceptions about OCD, improve understanding
of the condition and encourage conversations about its impact on daily life. You
can read more here: https://www.ocduk.org/tag/ocd-awareness-week/
18th October - Menopause Awareness Month
This day raises awareness and understanding of menopause and the challenges
associated with it, while encouraging conversations and better support.
4th November – Stress Awareness Day
This day raises awareness of stress and its impact, particularly in working life,
and promotes evidence-informed approaches to stress management and
healthier workplaces.
November is also Men's Mental Health Awareness Month
Health Wellbeing (March 2026)
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal
pattern, most commonly emerging during the autumn and winter months when
daylight hours shorten. People with SAD often experience persistent low mood,
reduced energy, difficulty concentrating, and changes in sleep or appetite. It isn’t
just “winter blues”; it’s a recognised mental health condition linked to the way
reduced sunlight can affect the body’s internal clock and the regulation of mood-
related chemicals such as serotonin and melatonin. For some, the impact can be
significant enough to disrupt daily routines, relationships, and work.
Although winter SAD is the most widely known, a smaller number of people
experience a spring–summer pattern, where symptoms may include agitation,
anxiety, or disrupted sleep. Regardless of the season, the key feature is the
predictable, recurring nature of symptoms at the same time each year.
Understanding SAD can help people recognise patterns in their own wellbeing
and seek support early—whether that’s through lifestyle adjustments, professional guidance, or simply planning ahead for the times of year when they know they’re most vulnerable.
For more information on SAD please visit the link to MIND
Understanding seasonal affective disorder (SAD) | Mind
Domestic Abuse
Domestic abuse isn’t limited to physical violence. It’s any pattern of behaviour
used to control, intimidate, or harm another person. It can happen to anyone, in
any type of relationship, and it often builds gradually, making it hard to
recognise when you’re in the middle of it.
Domestic abuse may take the form of:
Emotional or Psychological abuse
Controlling or Coercive behaviour
Physical abuse
Sexual abuse
Economic abuse
For more information and examples of what each of these means, visit
Homepage - National Domestic Abuse Helpline
If you think you or someone you know is a victim of Domestic Abuse, use the link
below to get further advice and if appropriate call the National Domestic Abuse
helpline. The freephone, 24-hour National Domestic Abuse Helpline is
0808 2000 247
Dates for your diary (April 2026)
Stress Awareness Month
Aims to raise awareness of stress and its causes and cures, encouraging
conservations about mental health and removing stigma.
This is an important time to look out for yourself! Build resilience and reduce
stress by committing to do one or all three of the following:
10 minute morning walk to reset your nervous system
A ‘no -screens’ lunch break
One intentional pause each day to breathe deeply for 60 seconds
7th April 2026 – World Health Day
This day marks the anniversary of the World Health Organisations founding and
promotes health awareness.
Time to Talk Day (Feb 5th 2026)
Time to Talk Day is a national day that encourages open conversations about mental health. It’s a chance to check in with ourselves and others, reduce stigma, and remind people that talking can make a real difference. To learn more about why Time to Talk Day matters and how you can get involved, please visit the link in MIND.
Health Wellbeing (April 2025)
Building Resilience: Strengthening Your Mental Wellbeing
As we transition into spring, it's an opportune time to focus on building resilience—a vital skill that helps us navigate life's challenges and uncertainties. Resilience isn't about avoiding stress but about developing the capacity to recover and grow from difficult experiences.
Understanding Resilience
Resilience involves adapting well in the face of adversity, trauma, or significant sources of stress. It's not a trait people either have or do not have; rather, it involves behaviours, thoughts, and actions that can be learned and developed.
Strategies to Enhance Resilience
- Foster ConnectionEngage with supportive friends, family, or community groups. Building strong, positive relationships can provide support and acceptance in both good times and bad.
- Maintain a Healthy Lifestyle: Regular physical activity, a balanced diet, and adequate sleep can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression.
- Practice Mindfulness and Relaxation: Techniques such as meditation, deep-breathing exercises, and yoga can help you focus on the present and reduce negative emotions.
- Set Realistic Goals: Break down large tasks into manageable steps and celebrate small achievements. This approach can help you move toward your goals and feel a sense of accomplishment.
- Seek Help When Needed: Talking to a mental health professional can provide additional strategies to cope with stress and build resilience.
Resources for Further Reading
- https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/managing-stress-and-building-resilience/" rel="noopener" target="_blank">Mind: How to Build Resilience
- - Mental Health Foundation: Resilience ToolKit
- NHS: Mental Wellbeing Tips
Remember, building resilience is a personal journey. It's about finding what works best for you and taking proactive steps toward enhancing your mental wellbeing and we are all here to support you. ,
Health Wellbeing (November/December) 2024)
The festive season can be a joyful but challenging time for many, especially when it comes to managing stress, expectations, and mental health. Here are some tips and resources to help you maintain your well-being during this busy period.
Why November and December Can Be Stressful
- Holiday Pressures: Financial concerns, gift-giving, and social obligations can lead to feelings of overwhelm.
- Seasonal Affective Disorder (SAD): Shorter days and less sunlight can impact mood and energy levels.
- Loneliness or Grief: This season may remind some of lost loved ones or feelings of isolation.
- Workload: there can be lots to balance, and it is important to have a good work-life balance. This can be hard but there are lots of resources to help you. Please reach out if you are struggling.
Practical Tips for Managing Mental Health
- Set Boundaries
Learn to say no to events or commitments that don’t serve your well-being. Focus on what matters most to you.
- Create a Budget
Financial pressures are common during the holidays. Plan ahead to avoid overspending. Thoughtful, handmade gifts or agreements with loved ones to limit expenses can alleviate stress.
- Get Outdoors
Natural light helps regulate mood. Even a short walk outside during daylight hours can make a big difference.
- Acknowledge Your Feelings
It’s okay to feel a range of emotions during the holidays. Reflect on what you need, and don’t hesitate to seek support if needed.
- Practice Mindfulness
Mindfulness exercises, such as guided meditation, can help you stay grounded. Try free apps like Headspace or Calm, or explore beginner resources like the Mind website. - Stay Active
Incorporate movement into your routine to boost endorphins. Try yoga, a brisk walk, or an online workout video. There are thousands of fun and free exercise videos online.
- Yoga with Adriene offers beginner-friendly sessions for relaxation and mindfulness.
- NHS Fitness Studio includes free workout videos tailored for all fitness levels.
Support and Resources
- Mind UK: Offers advice on coping with holiday stress and mental health support. Visit their holiday coping tips page
- Purple House Clinic: Provides guidance on dealing with grief, financial pressures, and self-care during Christmas. More at their holiday mental health resources
- Local Mind Groups: Explore support tailored to your area through HFEH Mind
For urgent help or crisis support, consider reaching out to:
- Samaritans: Free 24/7 helpline at 116 123.
- Shout: Text "SHOUT" to 85258 for confidential support.
Stay Connected
Remember, the holiday season is what you make of it. If traditional celebrations aren’t for you, consider volunteering or connecting virtually with loved ones. These simple acts can foster a sense of community and fulfilment.
By planning ahead, seeking support, and focusing on self-care, you can manage stress and enjoy a healthier, more balanced holiday season.
Health Wellbeing (August 2024)
Nature and Mental Health
As we approach the end of British Summertime in August, it's the perfect time to explore the profound impact that nature can have on our mental health.
Getting in touch with nature has been proven to be very beneficial to mental well-being. This can be as simple as going out for a walk, doing some gardening or simply spending time with pets. Even just spending time looking out the window and admiring nature can help boost mood and decrease stress and anxiety.
Nature has a broad definition, especially when it comes to our mental health. It includes green spaces such as parks, woodlands, and forests, as well as blue spaces like rivers, wetlands, beaches, and canals. Urban elements like street trees, private gardens, and verges, along with indoor plants and window boxes, also count. Surprisingly, even watching nature documentaries can improve our mental health. This is encouraging news because it means that the mental health benefits of nature are accessible to nearly everyone, regardless of where they live.
Some ideas for outside activities to improve mental wellbeing:
1. Gardening
2. Hiking
3. Biking
4. Yoga or meditation
5. Rock climbing
6. Punting
7. Wildlife observing
8. Outside art
Resources:
https://www.wwf.org.uk/5-ways-connect-nature-help-our-wellbeing
https://www.youtube.com/watch?v=Fd-rd12wXCk
Health Wellbeing (April 2024)
April is National Stress Awareness Month, so this quarter’s update focusses on how to combat the adverse effects of stress.
What is stress?
According to the World Health Organization, stress is a state of worry or tension caused by a problematic situation. It can have different levels of severity and effects.
Stress is a natural human response that can happen in everyday life and can be experienced by anyone. Scientists say that stress is part of the flight or fright reaction. Situations that are seen as stressful, such as a deadline quickly approaching, increase the level of cortisol, which causes stress. Stress can be encountered in everyday life, but there are certain situations where there are higher risks.
What effect does stress have?
Stress affects people in different ways, and its symptoms can be physical or psychological. Stress can make people irritable, overwhelmed, anxious, low, and lonely, and the severity of psychological symptoms varies from person to person. Stress and the correlating psychological symptoms can also affect a person's physical health. Physical symptoms can include panic attacks, sleep problems, headaches and sudden changes in weight.
It is essential to be aware of these symptoms to allow people to address them correctly; if you start to spot any of these symptoms, it is vital that you talk about them and try to fixate on what is causing them. Click here for more information on the signs and symptoms of stress.
What can we do to lower stress levels?
There are lots of ways to reduce stress levels. It is essential to talk to someone about how you are feeling and see if there is a way to limit stress factors in your life; this is not always possible, so it is good to know how to control stress levels.
An excellent way to alleviate stress and its symptoms is to get active; even 10 minutes of exercise a day can have great benefits. Another helpful tip is to set aside ‘me time’ for yourself regularly. This can be different for many people, but some examples may be having a bath, reading a book, or cooking. It doesn't matter what this activity is as long as it is something you enjoy.
This NHS site gives details of 10 Stress Busters
If you are feeling stressed or overwhelmed, why not try some medication?
Here is a link to a quick 10-minute meditation for stress reduction.
Resources
Health Wellbeing (December 2023)
Seasonal Affective Disorder (SAD), also known as seasonal depression, is a type of depressive disorder that can affect people at certain times of the year or during a particular season.
Although it can affect people during any season, it is most common during winter.
SAD can make people lack energy, have difficulty concentrating, and feel sad/low and anxious.
More information about SAD can be found on the MIND website
Mindfulness is a type of meditation which can be a useful tool to help deal with negative emotions such as stress and worry. For more information about how mindfulness may be helpful to you, please see more information on the Mind website.
Free Meditation resources
https://www.headspace.com/mindfulness
https://www.youtube.com/watch?v=ZToicYcHIOU
https://www.youtube.com/watch?v=syx3a1_LeFo
More useful links (December 2023)
Health & Wellbeing (February 2023)
Health & Wellbeing (December 2022)
Health & Wellbeing (November 2022)
Awareness Days for this month (November 2022)
Health & Wellbeing (October 2022)
Awareness Days for this month (October 2022)
Health & Wellbeing (September 2022)
Health & Wellbeing (August 2022)
Awareness Days for this month (August 2022)
There are no awareness day in August (generally a bit quiet because of the summer)