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Last updated: 12th April 2020
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We will continue updating our 'Lockdown Guides' which we hope you find useful.
Live Well with Mindfulness
Mindfulness is a practice I engaged in unknowingly when I was younger through Indian Arts but when life events led me to learning it formally, I discovered a way of living that was highly empowering. It is a form of meditation where we practice bringing our attention to the present moment in a way that is deliberate and non-judgemental. It can be practised while sitting or when we’re on the go. Mindfulness is a form of strength training for the brain. Where we find ourselves worrying about unfinished work, something that was said, overwhelming tasks or how we fit in, we use this practice to enhance our awareness of the present moment. Some of the initial benefits of this practice are enhanced concentration, sensory clarity, and non-judgemental appreciation. A quick exercise for you try at homeHere’s a simple example you can try in the comfort of your own home. It only takes a couple of minutes. Make yourself a cup of tea and notice the following: • As you wait for your tea to cool down, notice the artwork on your mug. What colours do you see on it? Notice the little details. Perhaps the insides have a different colour. • If it’s not too hot to hold the mug in your palms, what does the temperature feel like? Does the temperature feel different on each finger? • Take a nice whiff of your drink. How strong is the scent? How do you feel when the steam touches your forehead and nose? • When you’re ready to sip, observe how you are naturally careful with the first sip. • Slow down the process if you can, feel the liquid passing through lips, tongue, throat. Observe if your body naturally relaxes when it passes through any specific area. • Enjoy your tea and when you’ve finished, notice how engaged you felt with your present moment. Through this practice, we actively step out of our autopilot and access a part of our brain that is more engaged, creative and able to solve problems. This is a part of our brain that is better aligned with our values. Practiced strategically, it can also be a catalyst towards much deeper transformation. We gain stability and greater self-insight. We find ourselves aligning more convincingly with what’s important to us. We strive less, trust ourselves, and navigate life fully embodying who we are, all colours included. Mindfulness, coupled with mind-body education, can be effectively used for anxiety and stress. This is something I offer at Radiant Roots and you’re welcome to get in touch. Wellbeing is genuinely a global necessity. Join me and let’s prioritise yourwellbeing. Sign up for our FREE guide: 30 Practical Suggestions for Stress & Anxiety and book a FREE consultation.Visit: www.radiant-roots.co.ukEmail: email@example.comTwitter & Instagram: @Radiant.Roots.Wellbeing
Get Through Challenging Times
How has 2020 been for you? For most of us, it’s been a bit of a challenge to say the least and that’s led to a rise in common mental health problems such as anxiety, stress and depression. That’s no surprise. Our brains are hard-wired to fear change and uncertainty. When we’re going through challenging times, our fight/flight response is activated and our brains respond by creating:• Anxiety - so that we can run away from a threat• Depression - so we can hide from a threat, or • Anger - so we can fight back. These responses work great for short-term, immediate threats, but not longer-term pandemics! What can we do to make sure we get through challenging times without damaging our mental health?1) Focus on the PositivesMany people have enjoyed extra time with families this year, or the slower pace of life. If nothing else, going through tough times makes you more resilient! Writing down what we’re grateful for each day reduces that fight/flight response. 2) Take ActionIt’s easy to feel that we have no control over life’s events, but we do. If you’re missing friends, send a card or flowers. If you’re worried about getting ill, improve your health. If you’re worried about your job, re-write your C.V. Taking small steps forward will calm your anxiety. 3) Recognise the SignsYour body will tell you when you’re starting to struggle, and ignoring the signs always makes itworse. Maybe you get migraines, struggle to sleep or snap at others. Whatever it is, once you notice it,taking time out to get yourself back on track will stop it getting worse. 4) Look after YourselfThis means saying no sometimes, putting your needs first and asking for help. Give your body and mind what it needs. Don’t be surprised if you need more sleep or rest when times are tough. Know also that anxiety is a normal response, and you can take back control if you look after yourself. Any kind of movement releases endorphins and a walk in nature has double the benefit so try and get outside during the day. 5) Give your brain extra time to processIncreasing your sleep gives your brain chance to process your stresses; as do activities such asmeditation, deep breathing, mindfulness and guided hypnosis. They lower stress and increase your ability to cope. You can listen to guided relaxation sessions for free on my YouTube Channel Step Ahead Hypnotherapy. 6) JournalWriting down your concerns can help you to process them. It also means you can shut the book on them and go and do something you enjoy. 7) Have funWe need some form of release so watch things that make you laugh, plan a zoom quiz or any activity that makes you happy. Here’s to a happy and healthy 2021! For more advice contact:Caroline SimmonsBSc, CNCH, AfSFH, NCH, NLPSolution Focused Hypnotherapist & Psychotherapistwww.stepaheadhypnotherapy.co.uk
What has Covid-19 done for our Community Spirit?
What has Covid-19 done for our Community Spirit?
Keep Marketing in Lockdown
Why you should keep marketing through Lockdown Local businesses have long been feeling the effects of the ongoing Coronavirus pandemic and adapting to the ever-changing rules, and now we are about to head into a second national lockdown this Thursday 5th November. For business owners, it’s normal to feel overwhelmed and immediately look at how to cut costs.Frequently in an economic crisis, businesses cut back on their marketing budget. However, studies over the last 100 years have shown time and time again that a downturn can provide a great opportunity to promote and increase market share. Most of us are surprised to learn that increasing marketing during a recession can lead to growth! As a popular saying goes:“When times are good you should advertise. When times are bad you must advertise.” Here are 4 compelling reasons why you should continue Marketing 1) The “level of noise” in your marketplace will drop when competitors cut back on their ad spend.So this is your chance to stand out and to be heard. 2) An increase in “share of voice” typically leads to in an increase in market share which results in an increase in profits. 3) It shows strength and stability in your business and inspires confidence. This something consumers are looking for during such uncertain times. 4) Cutting back on ad spend will lose your business “share of mind”, which may potentially lose you current and future sales. Stay at the forefront of consumers’ minds so when they are able to spend again, they instinctively turn towards your business. So, think very carefully before cutting out your advertising spend. Reducing your local presence will leave the door wide open for competitors to take advantage and fill in the gaps. You may end up actually jeopardising your long-term market share. Shop Local!During lockdown, we have all turned to shopping locally more. So make sure your keep your presence in the local community, on and offline, and let existing and potential customers know you are still here to support and serve them. Good luck with Lockdown 2 - turn the challenge into an opportunity!
Donate this winter
As winter approaches and we head closer to the festive season, charities begin to launch their Christmas appeals asking for donations for the homeless, underprivileged children and families living in poverty. 2020 has been an unprecedented year and local charities such as Salford Food Bank, The Mustard Tree, Emmaus and Wood Street Mission have seen a huge rise in demand for their services. As lockdown continues, more people are struggling to make ends meet and need help from the community more than ever. Latest research by The Trussell Trust, which supports the UK network of Foodbanks (ie. Salford Food Bank), shows that they are forecast to give out a staggering six emergency food parcels every minute this winter. Christmas will undoubtedly be different for us all this year - a much more subdued affair with less festive events to enjoy, restrictions on going out and not being able to see all our family or friends, BUT we can be thankful for what we do have. Others are not as lucky. What can we do? We can help out in many simple ways:-• Donate food, clothing, essential items or toys• Volunteer to help a charity• Donate money• Buy a meal for a homeless person• Look out for our neighbours A little help from us this winter could make a huge difference to one person or one family in crisis. In our October-November 2020 issue we feature some of the relevant charities in Salford, but here is a longer list of ones you could support this winter:-• Salford Food Bank https://salford.foodbank.org.uk • The Mustard Tree https://mustardtree.org.uk • Emmaus. https://emmaus.org.uk • Wood Street Mission https://www.woodstreetmission.org.uk • Salford Loaves and Fishes http://www.salfordloavesandfishes.org.uk• A Bed Every Night https://bedeverynight.co.uk• Cash For Kids https://planetradio.co.uk/hits-radio/cashforkids-manchester/ This year On Our Doorstep are pledging to donate a bag of food, clothes or essential items for every advert that we run in our next issue: December20-January21. We will spread the donations between a few charities. It's a small way in which we can help our community.
Kids Mental Health
Back to School... Back to Normal?If you have school-aged children you may have found the few weeks challenging with our little ones (and big ones!) returning to school during the pandemic. My boys (13 & 14) were nervous, but excited, to get back to school after six months of not seeing friends and actually keen to get back into learning in real live classes and not online! Things are certainly different now; from wearing masks on the school bus, being bubbled in year groups and not being able to play freely as they used to. Even as teenagers my boys need the freedom to run around and to burn off their excess energy - they found it a shock to get back to such a restrictive regime. They almost wanted to return to home schooling again! I did hope that over time, things would ease but even as I write this (we are only into the 2nd week of school), restrictions seem to be getting tighter and many school children across Salford and Manchester are already being sent home to self isolate. It’s worrying as a parent to see how this will all pan out and the impact on our children’s mental health cannot be ignored. School is one of the key focal points in our children’s lives, giving them stability, meaning, self-worth, esteem, and a purpose. How will the new measures and disruption to school life affect them? Different age groups will be affected differently. We asked local expert Caroline Simmons for advice on how to spot the tell-tale signs that their mental wellbeing is at risk and what can we do to help... Mental Health in ChildrenWe’re all getting used to a new kind of normal and our children are no exception. New data from Public Health England (PHE) revealed that Covid-19 has caused an increase in anxiety in young people,and a third of young people aged 8-24 reported being more worried, sad and stressed than before lockdown. That’s no surprise. Our brains are programmed to be fearful of change and uncertainty – it’s how wekeep safe. So how can you tell if your child is struggling and how can you help? Signs of AnxietyPhysical signs may include:• Headaches and upset stomachs• Tiredness• Sleep problems and nightmares Behavioural signs may include:• Lack of motivation• Feeling overwhelmed• Irritability or angry outbursts• Over or under eating• Social withdrawal• Obsessive thoughts or behaviours What can you do to help?• Manage your own stress and anxiety. Children will pick up on your signals and follow your lead.• Encourage your children to discuss any worries with you and research the facts. News stories are good at catastrophising and the truth is often reassuring!• Help your children to switch their focus from what’s going wrong to what’s going well. One way to do this is to ask what’s been good about their day at school instead of how their day was.• Limit their exposure to the news and social media. Bad news can overwhelm us, and our brains need to relax and switch off. Have a cut off point 2 hours before bed.• Encourage a good night-time routine, sleep is so important because it’s when we process our stresses from the day. • Encourage activities and hobbies they enjoy where they can switch off from their worries, such as music or sport. For more advice get in touch with:Caroline Simmons BSc, CNCH, AfSFH, NCH, NLPSolution Focused Hypnotherapist & Psychotherapistwww.stepaheadhypnotherapy.co.uk
If you fancy a night off cooking, here is a list of local restaurants which are still offering a Takeaway Service so you can enjoy restaurant-quality food in the comfort of your own home! Please check their websites or Facebook pages for their latest menus or to order online. Click below to view Supporting Local Businesses and our Community
Here is a guide to Supermarket opening times within our distribution area (mainly Salford West).Where available we have added Elderly/Vulnerable and NHS Staff priority times. This will be updated on a regular basis, but you can also check on the supermarket's website for the latest opening hours before making your trip. Click below to view Supporting Local Businesses and our Community
5 Reasons to Shop Local
One unexpected and welcome outcome from the Coronavirus lockdown is the way in which many small businesses have been able to adapt so that they can keep trading. We’ve seen cafes become grocers, restaurants develop collection and take-away services almost overnight, shops develop onlinee-commerce stores, and salon owners becoming YouTube stars as they share their skills and expertise with ever widening and appreciative audiences. Even during times of crisis, the demand to shop can open up new opportunities in many industries. At On Our Doorstep we’ve always believed that shopping locally plays a vital role, and no matter whatour world will look like in the future we should all carry on supporting local enterprise. So here are 5 reasons why shopping local matters, now more than ever. 1) It builds local communities & strengthens local economiesWhen you support a local business, you are supporting your friends, family, and neighbours.The availability of local shops is especially important for the elderly, vulnerable, young people and those without access to private transport. Plus the more money that local councils make in rent and rates,the more they can spend on supporting local infrastructure and public services. 2) Local small businesses add character to towns and villages A small business or boutique shop adds character to the city or town when you walk or drive by. In a world that has become increasingly dominated by chain stores, a local business’s branding is uniqueand often quirky, adding something different to your High Street, offering an alternative experience,and bringing a much needed breath of fresh air into areas populated by generic stores and companies. 3) Shopping local creates more job opportunities and encourages entrepreneurship A local business that becomes a success will grow, and as they grow they’ll recruit more staff from the local population. Plus their success will encourage other local businesses to open up to take advantageof the footfall, encouraging other people to take the plunge and become entrepreneurs too! 4) You get a more personalised serviceLocal business owners are friendly and engaging; they get to know their customers at a personal level and can provide better advice about their products and services. Local traders value your business more since their survival depends on their good reputation and repeat business. They can often adapt their products to suit your personal requirements, or source something bespoke for you, which big chains won’t do. 5) It’s better for the environmentShopping local means less mileage and petrol costs for you, which helps reduce CO2 emissions. Plus local shops often stock locally sourced goods which not only supports the local economy but also reduces transport times and costs of the goods, which impacts positively on their carbon footprint. We know its tempting to default to the big chains or to buy online. But shopping locally is usually just as cost-effective and convenient, plus you are supporting your local community. Remember, buy local whenever you can - our local businesses need us! Recovering from the impact of lockdown will be a slow process.
7 ways to Stay Connected to your Clients
Following the announcement on Thursday that Lockdown has been extended for another 3 weeks, we thought today would be a good time to share some Marketing tips to help your business stay ahead during these uncertain times. If you haven’t done already, now is definitely the time to focus on your Marketing; keeping existing clients happy, reaching out to new ones and increasing your visibility in the local community. We have put together some tips to help your business stay ahead during the Coronavirus Lockdown.To keep it bite-size, we are focussing on Existing Clients for today. 7 Ways To Support Your Customers And Stay Connected 1) Keep Your Customers InformedHave you sent out a Coronavirus statement? Let clients know how the lockdown has affected your business. Are you temporarily closed or able to keep trading, have you changed the way you provide services, are you able to still plan projects via email/online, what services can you still provide etc….Let them know are committed to supporting them. 2) Share AdviceThink about how the Coronavirus may have impacted your customers; can you share tips and advice within your field of expertise to help them? You can become a positive presence in these uncertain times by sharing uplifting and constructive advice. 3) Calling Elderly or Vulnerable ClientsIf you have such clients, a short phone call to check in would be most welcome. Being isolated for so long and devoid of human contact can cause a lot of anxiety and take it’s toll on mental health. Not everyone has relatives nearby to help. A quick hello and "can I help" will go a long way. 4) Connect with Major Clients via a Gift Service If you have had to put substantial projects on hold, why not make a gesture of goodwill and send a gift to demonstrate your commitment. (You may like to send a small gift or grocery delivery to any elderly or vulnerable clients). 5) Keep CommunicatingWhilst we are uncertain when we will get back to 'normal', keep in touch with clients via email or phone call. Let them know what is happening on your side, that you are here to support them and give your clients a chance to be heard and to give you feedback. 6) Share Your Business DevelopmentsYou may have been able to adapt the way you deliver existing services, or have introduced new ones over the lockdown. For example, local restaurants are offering a takeaway or grocery delivery service, some businesses are conducting meetings online via Zoom, salons have focussed on selling beauty/hair products whilst closed, some have launched online courses, therapists can offer phone/online therapy sessions.Keep your clients updated and let them know how your new services can help them. Share via email, newletters and social media. 7) Engage on Social MediaNow is the time to optimise your use of Social Media to stay in touch and support your clients. We are all on it so much more - it's our main source of community information and communication. Share their posts, like and comment on them, send them messages…. Respond in any way you can help, let them know you are here to support them. We hope you find these tips useful - we will post more tips next week!Photo by Tim Mossholder Stay Safe • Stay Healthy • Stay Positive • Stay In
Support is available from Salford City Council during coronavirusIf you need to self-isolate for any length of time, do you have anyone that can help you with day to day tasks? This can be a member of your family, a neighbour or a friend. Or do you need help with:Food ShoppingGetting Essential MedicationGetting Fuel (if you are on a pre-paid meter for gas or electric)Looking After Pets Or are you a carer that needs help or advice?If you answer yes to any of the above and you would like to speak to someone, call our Spirit of Salford Helpline on 0800 952 1000, Monday to Friday, 8.30am to 6pm, Saturday, 9am to 1pm. Are you worried about keeping yourself safe from thoughts of suicide or self-harm?If you are already known to a Salford community mental health team, or you have a care co-ordinator (for example a Community Psychiatric Nurse) please ring the Greater Manchester Mental Health telephone line on 01204 483071.Salford residents can call the Samaritans (Freephone) 116 123SHOUT Crisis Text Support (open to all Salford residents). Text GMSalford to 85258 or visit the .If there is an Immediate risk of harm to yourself or others please go directly to Accident and Emergency at your local hospital. A new Stay In Touch service up and running! Staying at home shouldn't mean feeling lonely, so if you, or someone you know, could do with having a regular chat with someone let us know. For the latest Coronavirus information and full list of services available visit their website atwww.salford.gov.uk/spiritofsalford Join their Facebook Group at www.facebook.com/groups/spiritofsalfordnetwork