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The pressure has increased on our front-line healthcare workers, especially as a result of COVID-19. Many relaxation techniques have long been prescribed as an effective way to find and release feelings of being tense, having anxiety, and fear.

Below are some facts that are outlined which are a range of rapid relaxation techniques that can be put into practice in the workplace or when you are at home. This may vary for different individuals.

Whole Body Tension:

Tensing everything in your body and holding that tension is a good way to relieve a lot of pressure in your body. Holding your tension for as long as you can and then slowly release the tension gradually and feel it leave your body. Repeating this 3 times can help with the ease of the stress in your body and will make you feel much lighter and freer.

Imagining air as a cloud

Opening your imagination and focusing on your breathing. When your breathing becomes regular, you’ll automatically become calm, imagine that the air you are breathing is coming to you directly from a cloud and in the form as a cloud, this will fill you and then empty you as you release, in some cases, you can imagine the cloud to be a specific color to help ease the tension and keep you relaxed.

Picking a Spot:

When your head is level and your body is relaxed, pick a spot your eyes can focus on (something in your sight) when you are ready count five breaths backward, when taking each breath close your eyes gradually. Concentrate on each breath, when you get to one, your eyes should be fully closed focusing on the feelings of being relaced and tension free.

Counting 10 breaths backwords

Allow yourself to feel passive, allow yourself to feel indifferent, counting each breath in a slow manor from 10 all the way down to 1. With each count, allow yourself to feel heavier each time and relaxed. When you are exhaling, allow all the tension to release, leaving your body nice and relaxed and tension free.

Techniques for Healthcare Workers

Using the 5-4-3-2-1 technique

Using the 5-4-3-2-1 technique is a proven technique to relieve yourself from tension. You will purposefully take in the details from your surroundings utilizing each one of your senses. Striving to notice the smaller details that your mind would usually blank out for example the distant sounds around you or the texture of an ordinary object. This technique is best used when you have more time on your hands as it’s not the quickest of techniques.

5. What are the things you can see? (5 things)
4. What are the things you can feel? (4 things)
3. What are the things you can hear? (3 things)
2. What are the things you can smell? (2 things)
1. What is the thing you can taste? (1 thing)

At Secure Healthcare Solutions we believe that a happy and relaxed workforce who are tension-free is the most adequate way to be working. Will make your work-like balance a lot easier. We take pride in our carers and nurses who work with us.

To join the Secure Healthcare family, click the link below to find out what positions we have available:

Sleep hygiene is a practice of better sleeping habits that can help you get a better night’s sleep. Practicing better sleep hygiene goes beyond buying comfortable mattresses and better sheets.

What you do during the day and into the night can affect your quality of sleep. Examples of good  sleep hygiene can insist on staying away from frequent naps during the day. Good sleep can improve your overall sleep health, this can result in a more peaceful and sound sleep. Resulting in providing a better service of care.

Does sleep hygiene work?

Sleep hygiene has the potential to improve your ability to fall and stay asleep and to give you more energy when working in the field with Secure Healthcare Solutions. Even minor adjustments to your daily routine in the evening and in the day can massively impact your quality of sleep. Practicing good sleep hygiene is not a cure for any sleeping disorders and this shouldn’t be a replacement for medical treatment if you experience symptoms of chronic sleep disorders such as chronic insomnia.

Benefits of Good Sleep Hygiene:

When carers sleep well, we wake up feeling fresh and rejuvenated. Good sleeping habits can make a positive impact not only on your overall health but also it can make a positive impact in your  lifestyle. Good Sleep Hygiene boosts the chances of restful sleep, which will then have the ability to improve productivity when working in care, mental, physical well-being, and overall quality of  life. Other benefits may include:

 Better Immune System
 Increased Muscle Repair
 Sharper Memory
 Enhanced energy levels

The quality of sleep which we get at night reflects on how we look and feel daily, which is why healthy sleep hygiene for carers is so important as their role is crucial in providing services of care.

3 Ways to Improve your Sleep Hygiene:

1. Soaking up the Sun in the morning
When you wake up in the morning you should expose yourself to natural light. We recommend spending time in the morning in the sun, doing this can rest your circadian rhythm and send signals to your brain and tell you that it’s time to start the day. A morning walk outside is also another great way to wake up naturally and get an energy boost. Even if you don’t have time for a morning stroll open up the windows and get the brightness into your home.

2. Regular Exercise
Having around 20 – 30 minutes of exercise or physical activity a day can help you fall asleep during the night. Also, it’ll allow you to fall asleep easier. Being active can also decrease the number of times you wake up in the middle of the night result will lead to deeper sleep. However, it is really important to stay away from the immense type of exercise either one or two hours before bed as this raises your heart rate therefore leaving it more difficult for you to fall asleep.

3. Limit naps during the day
Whilst an occasional nap can be beneficial, anything over the 20-minute mark and then having a regular pattern throughout the day can affect your sleep at night. Naps taken in the latter part of the car are proven to make it difficult for people to fall asleep during normal hours of the night. Naps longer than 20 minutes can cause grogginess or disorientation after waking up.

At Secure Healthcare Solutions, we encourage good sleep hygiene when you are working with us, we like to make sure you are at your best and not run down.

For opportunities working for working with Secure Healthcare solutions click the link:


Complex carers are a very important part of the front-line team to ensure quality care and support is provided to those that require it. Providing care and support to our service users requires a lot of hard work and is one of the most difficult occupations. We highly appreciate those that dedicate their lives to helping others.

Kabriya is one of our star complex care workers, who has been providing care for over 10 years. She started her journey as a Domiciliary carer in Wolverhampton and through training and development at Secure Healthcare has progressed her career to become a complex carer. Below in summary Kabriya will be outlining the day in the life of a carer.

By working as a complex carer, within a homecare environment, every day is different and it is more than just a job. You have to be passionate about providing healthcare, you need to be a hard willing worker. For me it is about building strong relationships with the service users and feeling part of a new family. I strive to make a real positive difference to our service users lives, every single day.

Being a complex carer, requires a strong character, you have to remain professional and positive, even though you may be experiencing personal issues. This is the life of a carer.

You may be required to provide care and support during the day or nights. While providing homecare for an individual there will be day to day responsibilities such as supporting service users with baths and showers, dressing, assisting with food, medications, housework movement around the house and much more. There are new challenges that can arise while providing care and support and it is important
that you handle this in a calm and safe manner.

complex carer
complex carer

Throughout my job I have to assess the needs of our service users to ensure tailored quality personal home care is provided.

Listening to people is important, it is vital that I communicate with service users, family members of those that I am providing care for and also with healthcare professionals to ensure that quality care and support is provided.

With the Covid 19 pandemic, it is also important that I use appropriate PPE to protect myself and others from Covid 19. This is done by wearing gloves, aprons, using face masks and disinfecting surfaces when necessary.

It is important that you follow care plans devised, by collaboratively working with case managers to ensure that tailored care and support is provided. It is also important to document everything, so care plans can be adjusted.

I would say that individuals should be passionate about providing care, hardworking and need to have a strong character.

Looking at Kabriya’s experience of working with us as a healthcare worker, if you think that providing care is for you, then feel free to check out the latest opportunities we have available in the West Midlands & Staffordshire and the North, click here to use job search tool to discover roles local to you or contact us on 0121 285 9449 to find out more.

Working in the summer as a healthcare worker for a healthcare agency can be difficult because of the warm weather conditions. It is important that you stay cool and cool yourself down to prevent exhaustion.
Warm weather can cause health risks. It is vital that you identify the signs if someone is struggling in the warm weather and what you should do to protect yourself and service users from the heat.
There are various symptoms that individuals can experience in heat. These include:
* Heat stroke, which is life threatening illness in which the body temperature may be above (41 °C) within a short a short period of time.
* Heat cramps, muscle pains or spasms that occur during heavy exercise. Generally, you get these in your abdomen, arms and legs.
* Difficulty breathing and increased heart rate
* Dehydration, nausea or vomiting
* Difficulty sleeping, drowsiness, faintness and changes in behaviour
* Heat can affect the heart and respiratory system

Secure Healthcare’s tips to keep your body temperature down
Take regular showers and baths
We highly encourage you to take regular cool showers or baths. If you are providing home care for an individual, it may require you to assist an individual with a shower or bath. Even though it can be difficult during a warm period, it is important that patients regularly have a bath.

Drink regularly
While providing personal home care to an individual during the warm weather, one the most important things is to stay hydrated, particularly by drinking water and juice regularly. On average you are supposed to drink 2 litres of water a day, however during the warm weather we encourage you increase this intake. If you are providing care for an individual, you should monitor their daily fluid intake to ensure service users are hydrated.

Wear comfortable clothing
For our live-in carers, it is advised to wear clothing that is appropriate for warm weather conditions. This could be by wearing loose clothing which helps individuals feel comfortable. Here at Secure Healthcare Solutions, we provide our employees short sleeve tops and clothing appropriate for warm weather conditions. When providing care to patients it is important that they are dressed appropriately and feel comfortable, particularly during the warm weather.

healthcare worker
healthcare worker

Eat cold foods
During the warm weather, we encourage you to eat cold food, as opposed to hot food, eating food with high water content will also keep you hydrated, eating healthy foods such as fruits and salads contributes to a large amount of water to your diet.

Stay in the shade
When it is really hot, stay in the shade as much as possible to avoid heat stroke and heat exhaustion, it is recommended to stay in the shade as much as you can. Although sun is the best way to receive vitamin D, it is important to wear sunglasses and sun cream when outdoors to protect you from the sun.

Ventilated room
The room should be ventilated to ensure there is fresh air coming into the house. This is generally done by opening windows within the property. You could also use fans and air conditioning to ensure yourself or somebody you provide care for feel comfortable.

As a healthcare company, it is important that our staff and service users feel comfortable during the warm weather. Our staff have been professionally trained to deal with individuals in the warm weather.

Contact us on 0121 285 9449 or email us on homecare@securehealthcaresolutions to see how we can support you as staff or provide home care for your loved ones during the warm weather.