Advice & Self-help Tools
We have gathered together lots of useful information and advice for you to access, on and off campus.
If there is anything else you would like to see on these pages please contact Sustain@bradford.ac.uk
Dealing with pressure and stress can be complicated in our lives. Everyone experiences difficult times and sometimes it can get the best of us. Knowing how to handle pressure or knowing where to get support can help us eliminate stress in our lives and improve our mental wellbeing.
To support our employees the University has become one of over 1,300 organisations which have signed up to the Mindful Employer Charter - for Employers who are Positive About Mental Health. The Charter is about working towards the mindful employer principles - for further information see Mindful Employer Charter
Follow the links below to discover more information, tips and guides to help you cope with everyday life.
- nef Report (pdf, 247KB) - Five ways to wellbeing. A review of the most up-to-date evidence suggests that building the following five actions into our day-to-day lives is important for wellbeing; Connect, Be active, Take notice, Keep learning and Give.
- Space to Breath - mindfulness and relaxation sessions offered by Counselling Services.
- Mindful Employer Charter - as a charter member employees can get access to help information and resources to support their wellbeing.
- Mind - a mental health charity that can help you make choices about treatment, understand your rights or reach out to sources of support.
- NHS Choices - informative site covering all aspects of mental health.
- Mood Panda (Android / iPhone) - an app for your phone that will track your mood.
- Calm (Android / iPhone) - by downloading this app, you’ll discover how meditation can improve your mood and your life.
- Mental Health Foundation - 10 minute mindfulness exercise podcast.
- Mental Health Foundation - stress and the mind: quick-fix relaxation exercise podcast.
- Headspace - meditation made simple. Learn online, when you want, wherever you are, in just 10 minutes a day.
- Mindfulnet.org - everything you need to know about mindfulness in one place.
Eating a balanced diet is an important part of leading a healthy lifestyle.
Make small and gradual changes by choosing one eating and activity change and stick with it for several weeks before adding a new one. Small steps work better than giant leaps to improve healthy living habits for the long term.
A balanced diet is recommended as one based on starchy foods such as rice and pasta, plenty of fruit and vegetables, some protein-rich foods such as meat, fish and lentils and some milk and dairy foods - and not too much fat, salt or sugar.
Here are some useful links:
- NHS Choices - Healthy Eating
- Eatwell plate - The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet.
- Edible Walk - Enjoy your edible campus, pick fruits and herbs for your own use.
- Waterbalance app (Android / iPhone) - Waterbalance helps you to control level of water in your body taking into account your individual parameters: height, weight, age & way of life.
- Change 4 Life - (Android / iPhone) - Smart Recipes.
- Lets get cooking at home - Recipes and resources.
- Nutracheck (Android / iPhone) - UK Calorie Counter App - part of Nutracheck.co.uk online weight loss.
- Wellbeing & Nutrition podcast - this podcast is intended to give the listener an introduction into how a good nutritious diet can help mental health.
There is much evidence that supports how physical activity promotes health and wellbeing – from reducing the risk of cardiovascular disease and diabetes, to improving mental well-being.
Evidence also shows the workplace can play a key role in promoting physical activity and building physical activity into people’s daily lives.
- Physical activity improves self esteem, helps individuals sleep better, lowers risk of stress, musculoskeletal injuries and back pain and makes individuals feel happier, more engaged and more productive.
- Starting moderate exercise from no exercise halves the risk of a heart attack and stroke. Regular exercise helps to prevent high blood pressure or reduce it if it is high.
Why not incorporate some activity into your routine by following the links below:
- Get active with the Royal Horticultural Society and enjoy a walk around Harlow Carr or one of their partner gardens.
- Join the University Bicycle Users' Group UNIBBUG
- NHS Choices - an array of information and activities to improve your lifestyle for all ages and abilities.
- Weekly led walks - lunchtime stress buster walks (30-60 minutes) on campus and the surrounding area aiming to get you out of the office and into the fresh air for some gentle exercise and a much needed screen break!
- Walking meetings - Get inspired with Living Streets and host your own walking meeting. Or use our top tips to get started: Walking Meetings (word, 18k) / Walking Meetings (pdf, 198k)
- Bike Hire - Bradford Bike Hub have a fleet of 26 bikes to rent and offer bike ability training and other services.
- Deskercise - here are some great exercises you can do right at your desk. Deskercises (word, 24k) / Deskercises (pdf, 210k)
- Get fit from your desk - hints and tips for making small changes at work.
- Unique Fitness & Lifestyle - employees benefit from a reduced rate.
- Exercise & Mental Health podcast- find out how everyone can look after their mental health using exercise.
- Sports Tracker - (Android / iPhone) - an app that will track and analyse your workouts and monitor your progress.
A carer is anyone who cares, unpaid, for a friend or family member who due to illness, disability, a mental health problem or an addiction who cannot cope without their support.
There are many support and advice services available. For further information please see the links below
The Carers’ Resource is a Yorkshire charity based in Harrogate, Skipton, Ripon and Bradford that supports unpaid carers, ranging in ages from children of seven to people in their 90's, who are caring for family members, friends or neighbours. The people we support are often caring for many years and frequently face financial hardship, social isolation and adverse effects on their own health as result of caring. We offer practical and emotional support to support them. They offer:
- Information on all aspects of caring; finance and benefits, respite care, paying for care, choosing care homes, lasting power of attorney, adaptations to the home, equipment and clothing etc etc– we provide the right information at the right time.
- Specialist support; by listening to each carer our carer caseworkers provide emotional support, emergency planning and can assess the situation to then provide practical support to help with alleviating financial hardship, encourage the carer to look after their own health, signpost them to other local services to help them cope.
- Employment and Training; advice for carers to take the first steps towards learning, training, volunteering and work. Information, advice and support for working carers juggling employment and caring.
Find local information about support for Carers in your area with Carers' resource.
The Nursery was established in April 1992 and offers affordable childcare to University of Bradford employees and students. The nursery has been open for 22 years and offers both affordable and quality early educational experiences to children from 12 weeks to five years.
Childcare & Childminder Services
For information on local childcare facilities and childminders
Alcohol & Drugs
To maintain a healthy lifestyle you need to be aware of the impact of alcohol and drugs on your general wellbeing and more importantly the effects they can have on your health.
Regularly drinking more than the guidelines can lead to serious health problems - from liver damage to a greater risk of getting cancer or having a heart attack. And don't forget that alcohol also contains calories, so it can help give you a bit of a spare tyre.
Here are some useful links
- FRANK - friendly alcohol and drugs advice.
- NHS Choices (Alcohol) - hints, tips and tools on alcohol.
- NHS Choices (Drugs) - information on the most commonly taken illegal drugs, what they are, and how they can affect you.
- The Bridge Project - a Bradford based drug and alcohol charity.
- Change4life - drinks tracker (Android / iPhone) - this app from the NHS can track your daily alcohol units and gives general tips and advice.
Your need for sleep can change from day to day depending on the challenges you are facing. To ensure you are making the most of your sleep time follow the tips below:
- Go to bed at the same time every night - choose a time when you normally feel tired, so that you don't toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late.
- If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
- Wake up at the same time every day. If you're getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with bedtime, try to maintain your regular wake-time even on weekends.
Here are some useful links for a better nights sleep
As part of the University's commitment to the wellbeing of staff, students and visitors, most areas of our campuses are designated as smoke free.
If you want to know more about the smoke free zones on campus follow the link below:
If you would like information on how to quit smoking or need some general advice and information then please see the information below:
- NHS Choices - smoking.
- Smoking Cessation - City of Bradford Metropolitan District Council stop smoking service.
- ASH - factsheets on smoking and health.
- NHS Stop Smoking - (iPhone) - an app that will track your success, the money you have saved and give you top tips.
- Quit Now - (Android) - this app is a complete tool to help you quit smoking.