‘A Therapists Guide to Deshielding’ By Lorna Stewart, Psychotherapist.

Firstly, for safety reasons, you’re going to put away your sword.  Then bending at the knee, place thy shield on the ground.  Gently, step away from said shield 😂

Remember the world has changed, whilst we’ve been shielding.  There are new systems in place, that will be something of a shock to our system and will require practice, in order to get the hang of.  Remember we’re 3 months behind the rest of the population here.  So, prepare, practice and give yourself time.  Ask friends and family (non sheilders) what it’s like, ask them to take videos next time they’re out or in a shop etc.  There are people on Social Media sharing these posts already, so you can be better informed. 

Going out for your first walk

Take it slowly and in stages.  If you have severe anxiety, panic attacks or a touch of agoraphobia, its best to reintegrate yourself slowly, incrementally.  Practice your breathing before you go out.  Try to regulate it, so you’ve the best, ‘fighting chance’ of not having a panic attack.  There are many techniques, readily available on the internet.  It’s also a good idea to practice breathing in your mask or face covering before you go out, if you’re going to wear one. Below, is an example, of tasks you can set yourself daily, so you can progress in a healthy manner, without it becoming too overwhelming. 

Day 1 – Walk to the end of the street (5 mins or under).  Keep your home in sight, so you know you can return easily, if need be.  Avoiding main roads / busy sections where possible.

Day 2 – Walk around the block.  Avoiding main roads / busy sections where possible (around 5 mins or so).

Day 3 – Walk down to the busiest street / main road.  Walk on that street for 5 mins, then walk back home.

Returning to work

Don’t wait until you’re forced to go out, to go out for the first time.  Give yourself a test run before you have to return to work.

Know your rights before you return.  Even if you think you’ve the most supportive of bosses, it’s better to prepare - “Hope for the best, prepare for the worst.”  If you’re in a Union, contact them before your return, to ensure you know all your rights and what support they can provide you with.  If not, you may wish to contact ACAS to be informed on your rights before you return and it’s a good idea to keep those numbers on you at all times, when you return to work, so that you can access support if you need it.  If something doesn’t feel right, it probably isn’t.  If your employer asks you to do something or work in an environment that you don’t feel is safe, you should go and contact your Union/ACAS immediately.  Or check the list of ‘Workers Rights’ that you’ve hopefully prepared before returning (as above).

How do you get to work?  If you walk, include that journey, in your walking exercises, after Day 3 of walking (as above).  If you get public transport, do a trial run.  You may wish to consider new ways or routes to travel, so you feel safer and can avoid crowds.

During your return to work interview, ask permission for any reasonable adjustments that would ease your return.  Such as, you may wish to request ‘fresh air breaks’.  Ask if you will be allowed to ‘nip out’ (perhaps agree a time limit, under 5 mins, twice per shift) when needed for your mental and physical health but keep dialogue with your employer open, as there may be legitimate reasons why this isn’t reasonable or feasible for them to provide but there’s no harm in asking and many employers will consider alternative adjustments, if they cannot reasonably meet that specific one.  Keep windows open where possible and safe to do so.  Request employers, who have Air Con machines, switch them off, for safety.  Ventilation is essential but circulating the same, stagnant air, can increase risk of Covid spread.  Again, this may not be possible in some workplaces but it may be possible to turn off your section or move you to an area of the business without aircon.  I had to travel back from the Highlands, after the pandemic had broken out.  I should really, have already been shielding.  I did shield to a degree whilst away but had to return home on public transport.  In addition to wearing my Cambridge Vog Mask the whole journey, I got up at every station and stood by the automatic doors, to keep them open, so air could pass through the carriage.  I’m not a fan of a draft, nor of feeling cold but I’m less of a fan of Covid, so fresh air and ventilation is good.  Think how you can improve, the ventilation of your environment.  It may be a good idea, to ask your employer or a colleague for a ‘virtual tour’ of the workplace before you return.  Ask them to record on their phone, any new changes and where you will be based, so it’s not such a huge adjustment, on the day and you’re as prepared as you can be.

You may be asked once returned to work, to do things, you don’t feel safe doing.  Or you may not even feel safe returning at all.  You may not be confident they have the necessary systems in place, to protect you and other employees.  If something doesn’t feel right, don’t ignore it.  There will be many things, we’re understandably, overly cautious to do, after being isolated for so long but there will be other things, we’re asked or pressured into doing, that are simply not safe or reasonable to ask of us.  Trust your instincts and if anything doesn’t feel right, contact your Union or ACAS for advice.  I’ve included contact details and some advice from the ACAS website below, for ease.  

ACAS - https://www.acas.org.uk/

Helpline: 0300 123 1100

“Employers must be especially careful and take extra steps for anyone in their workforce who is in a vulnerable group.

They include, but are not limited to, those who:

·  have a long-term health condition, for example asthma, diabetes, heart disease, hepatitis, Parkinson’s disease or multiple sclerosis (MS) 

·  have a weakened immune system as the result of medicines such as steroid tablets or chemotherapy

·   are pregnant

·   are aged 70 or over

·   are seriously overweight (a body mass index (BMI) of 40 or above)

Some people will have been told by their health service or doctor that they should take extra steps to protect (or 'shield') themselves because of an underlying health condition. This is for people who are at higher risk of severe illness from coronavirus ('clinically extremely vulnerable').

Employees or workers should talk to their employer as soon as they can if they:

·   have been told to start shielding

·   think they might be told to start shielding

If an employee or worker is told to start shielding, they should stay at home for as long as they're advised to.

If they cannot work from home during this time, it might be possible for their employer to put them on 'furlough' (temporary leave).

Employers should support staff following shielding guidelines. This might be a distressing or difficult time, so it's important for employers to keep in touch during any absence.

Any details about the employee or worker's medical condition must be kept confidential, unless the employee or worker says it can be shared.

Returning to the workplace after shielding

Employees and workers who have stopped shielding may be able to return to the workplace if it's safe.

Anyone who's been shielding should talk to their employer as soon as possible about plans to help them return.

If they can continue to work from home, the employer should support this.

Working safely and social distancing

What you can and cannot do to stay safe during the coronavirus (COVID-19) pandemic depends on whether you're in England, Scotland or Wales. For the latest government guidance:

· in England, see coronavirus advice on GOV.UK

· in Scotland, see Scottish Government advice

· Wales, see Welsh Government advice

 

Everyone should:

· work from home if they can

· make the workplace safe, including staying 2 metres (6 feet) apart where possible ('social distancing' or 'physical distancing')

· avoid busy commuting times on public transport where travel is essential, and wear a face covering

· wash their hands regularly

 

You must not go to work if you or anyone in your household has symptoms.

If the workplace is open

Employers have a 'duty of care' for staff, customers and anyone else who visits the workplace. This means they must do all they reasonably can to support their health, safety and wellbeing.

To make the workplace safe, employers must:

·   encourage staff to work from home, wherever possible

·  have completed a 'risk assessment', and taken reasonable steps to prevent harm in the workplace

·   follow the government guidelines on safer working on GOV.UK

 

To get advice on working safely during coronavirus from the Health and Safety Executive (HSE) you can:

·   find coronavirus advice on the HSE website

·   find information on risk assessments on the HSE website

·   use HSE’s online enquiry form

·   call 0300 790 6787, Monday to Friday 8:30am to 10pm

 

Which workplaces can be open

The rules on which workplaces can open are different for England, Scotland and Wales. For the latest government guidance:

·   in England, see businesses and premises that must close on GOV.UK

·   in Scotland, see Scottish Government advice on business closures

·   in Wales, see Welsh Government advice on business closures

Planning to return to work

Employers should ‘consult’ with staff (ask for and consider their views to try and reach an agreement) about returning to work. This includes:

·   trade union representatives

·   employee representatives

·   health and safety representatives 

Employers should also check any agreements they have with a trade union or employee representatives to see if they must formally consult.

Employees and workers should be ready to return to work at short notice, but employers should be flexible where possible.

Making the workplace safe

Employers must make the workplace as safe as possible for staff, customers and anyone else who visits. To do this employers must:

·  encourage staff to work from home, wherever possible

·  do a 'risk assessment' to identify what might cause harm and take reasonable steps to prevent it

· follow the government guidelines on working safely during coronavirus on GOV.UK

To get advice on working safely during coronavirus from the Health and Safety Executive (HSE) you can:

·  find coronavirus advice on the HSE website

·  find information on risk assessments on the HSE website

·  use HSE’s online enquiry form

· call 0300 790 6787, Monday to Friday 8:30am to 10pm

 Discussing plans with staff

Employers, employees and workers should talk as early as possible about any plans to return to work. 

It’s a good idea to talk about:

·  when staff might return to the workplace

·  how staff will travel to and from work

· how health and safety is being reviewed and managed – you should share the latest risk assessment

·  any planned adjustments to the workplace, for example additional hand washing facilities, staggering start and finish times to avoid overcrowding or floor markings to help people keep 2 metres apart

·  if there might be a phased return of the workforce, for example some staff returning before others

·   working from home arrangements

 

Wherever possible, employers should speak to staff before making a decision or putting plans in writing. This can help staff understand, and feel included in, decisions.

Changes that might affect someone’s employment contract

If there are any proposed changes that affect the written terms of someone’s contract, the employer must consult with the employee, worker or their representative, for example their trade union representative.

If staff are worried

Some people might be anxious about safety and returning to the workplace. Employers should encourage staff to talk to them about any concerns they have, and try to resolve them together.

If someone does not want to return

Some people might feel they do not want to go back to work, or be unable to return yet.

For example, this might be because they’re:

· worried about catching coronavirus

· at high risk of getting a severe illness if they catch           coronavirus

·  caring for children

·  living with someone who is 'shielding'

 

An employer should listen to any concerns staff may have and should take steps to protect everyone.

For example, they could: 

· offer extra car parking where possible so that people can avoid using public transport

· keep someone on furlough if they’re temporarily unable to work

· arrange for someone to work different hours temporarily to avoid peak time travel

 

If someone still does not want to go back to work, they may be able to arrange with their employer to take the time off as holiday or unpaid leave. The employer does not have to agree to this.

If someone refuses to attend work without a valid reason, it could result in disciplinary action.

Raising an issue

If an employee or worker has an issue about going back to work, they should raise it with their employer or manager. Employers and managers should take any issues raised by staff seriously.

Last reviewed

25 June 2020

How to raise a problem at work

If you have a problem at work it's normally better to raise it informally with your employer first.

You may feel nervous about raising an issue, but employers are often open to resolving problems quickly without going through a formal procedure.

For some very serious issues, an informal chat may not be the best approach. You may want to raise a formal grievance to your employer.

Have an informal chat with your employer first

You should approach your line manager first. If you do not feel comfortable doing that, try and find someone else you feel comfortable talking to, such as another manager or someone in HR.

An informal chat with your employer can range from a quiet word to a more structured meeting.

If you need more support, some workplaces have trained members of staff you could speak to, for example fair treatment ambassadors, mental health first aiders or health and wellbeing representatives. Your workplace may have an employee assistance programme (EAP) you can use.

You might want to talk to a trade union representative, if you're a member of a trade union.

Preparing for an informal meeting

If an informal meeting is set up, it's a good idea to:

·  check the ACAS website for information about your problem and how it might be dealt with

· prepare what you want to say, for example how to explain what you're unhappy about

·  about what you'd like your employer to do

 

You can ask someone to go with you, for example:

·    work colleague

·    a trade union representative

·    an official employed by a trade union

 

You can ask to bring someone else for extra assistance or support, for example a translator or carer.

It's up to your employer to agree if you want to bring anyone with you. It might say in the written terms of your contract, so it's a good idea to check.

At the meeting

At the meeting you can:

·  explain what the problem is and what you think should happen

·  show your manager evidence if necessary, for example your payslips and contract if you think your holiday pay was wrong

·  take notes if you want to remember what was said

 

Resolving the problem should be a two-way process. Your manager should allow you to explain the problem. You should also listen to what they have to say.

It may not always be possible to solve the problem in the way you'd like, but hopefully you can find a solution that works for both of you.

Raising the issue formally

Sometimes an issue cannot be resolved informally. If this is the case you can raise the issue formally. This is known as raising a formal grievance.

If raising a formal grievance does not resolve the problem, you might be able to make a claim to an employment tribunal.”

PPE

If you’re exempt from wearing masks, make sure you have medical evidence on you at all times, should you need to prove it.  Whilst its unreasonable, for a member of the public or colleague to ask you to prove your exemption, it is completely reasonable for an Employer or a Bus Driver for example to discreetly, request said proof.  Some people may also feel more secure, wearing a visible indicator of their medical inability to safely wear a mask.  There are cards, badges and lanyards available online to help you communicate this, or you could make your own.  Remember, we’re requested to wear a face covering, not necessarily a mask.  So try different coverings, like plastic face shields, scarfs and the such.  Wear them out and in different environments, to practice.  Do something exerting, as different tasks, can make different face coverings, more complex to breath in.  So, practice, practice, practice.  If you prefer to wear gloves, make sure you have a ready supply available.  I have a supply of spare masks, gloves and hand sanitiser (don’t keep in direct sunlight as heat can compromise products effectiveness) in my car, in different handbags and I would also leave some at my place of work.

Going to the shops

The rules allow us to go to the shops from August.  Most people will automatically think of Supermarket shops.  Many of us will still have our online deliveries so this won’t be needed.  I personally, won’t be going into a supermarket for my first outing into a shop.  Again, id recommend doing this in stages.  So, you could nip to your small corner shop first, for practice.  Ask your community, which off licences and local shops are the best.  I am going to look for an empty ‘Pound’ shop, type store, rather than a supermarket.  As from what I’ve seen online, these are far quieter. I intend to go to an outdoor, Retail Park, so I’ve several choices.  I will just keep going, until I find a shop, I feel is safe and quiet enough for me to feel comfortable.  Just about every shop, will be quieter, with fewer people, than a supermarket.  So, give yourself a fighting chance.  Don’t jump in, at the deep end.  Don’t set yourself up to fail.  A Garden Centre is a good option for those really struggling with retail anxiety.  It’s mainly outdoors and spacious. 

Putting Petrol in the Car

I’ve actually had to do this once myself already.  A couple of weeks ago, I put petrol in, as my car was being collected to go to the garage. I had latex gloves on, my mask, an old Hand Gel bottle with disinfectant in it (to be used with caution - not to be used on electrical sockets, plugs etc) and sanitising wipes.  I disinfected the card reader and numbers (ill do the same with cash machines), sanitised the petrol gun handle and my petrol cap, disposed of the gloves in the garage bin, sanitised my hands and bank card and put fresh gloves on.  I added a socially distanced walk on the park, with my mother onto the excursion.  It’s a good idea, to combine activities.  So, if you have to go out, into a shop for example, try and undertake any other tasks you may have in the next few weeks, while you’re out.  Plan ahead. 

Socialising

We all have different expectations of socialising and environments we feel comfortable in.  I personally, feel more in control having people in my garden for socially distanced, get togethers.  This is a good way to ease yourself into it.  Or you can meet in their garden or the park (within guidelines).  It may be easier, to only meet with other sheilders initially, or even semi sheilders.  Ask them to bring their own drinks and the such and make sure they know they cannot enter your home and use your bathroom.  Agree on a time limit, that ensures this can work.  Also, the exposure risks to Covid differ, outside and in and within different timeframes.  So, for my first socialising event, I limited it to 30 minutes outside.  The next, id increase to an hour outside, then an hour +.  If you’re meeting outside your home, prepare and plan.  Don’t be afraid to send a written list of your needs, to venues, family and friends.  This may sound extreme but people generally absorb information better when its written down and there’s less room for confusion.  You will also feel, like you’ve done all you reasonably can, to be safe.  Setting firm boundaries as we go ahead is important.  Most, won’t understand what our life has been like or what our needs our, following shielding.  Help them to understand, in as many ways as possible and when misunderstandings arise, try not to take them too personally.  We’re all going to struggle readjusting and there will be barriers present now, that didn’t exist before.  Be prepared for them and try to navigate them, as best as possible.

Hospital / Dentist / Medical Appointments

Many people are understandably, anxious about attending Hospital or even the GP surgery.  Please rest assured, these services are exceptionally well equipped for dealing with this situation now.  They have strict guidelines in place, which have been proven to work.  Most medical staff who have been working on Covid Wards, have tested negative for antibodies.  That proves, the PPE and the hospital safety systems work.  Trust in that.  Trust in them.  They’ve done far more than any other industry, to ensure our safety in this regard.  Try to view these appointments, in that context and don’t allow yourself to unduly panic.  Avoiding stress, is the best thing we can do for our immune systems.  So, try to stay calm and prepare well.

Pre-Existing Medical Conditions or Disabilities

Remember, to consider your usual self-care and physical needs for any pre-existing conditions or disabilities, before you return to work.  Ensure you have enough medications and aids available.  If your condition requires a certain degree of physio, start now, to ensure you’re physically as well and able, as possible before, you return to work.  We’ve all got out of our usual routines and self-care methods during this time.  Many of us have adopted new ones, that will not be suitable as we return to our jobs and the such.  Make sure you remember, what your basic needs were before shielding and give them due time and attention.

PIN Numbers / Bank Cards

Returning to work and the outside world, will require money and in some cases, cash.  Prepare for this.  If you’ve a non Shielder in your household, who you trust, perhaps ask them to draw you some money out.  If you haven’t you may have to go to a cash machine, yourself.  Whilst I’ve personally avoided this myself, since March.  I know rationally, I’ll have no problem as I’ve effectively done it already, when putting petrol in my car.  There’s absolutely no difference, in putting my card in the petrol pump or putting my card in the cash machine.  It’s the same process.  So, I’ve done one, there’s no reason, I can’t do the other.  Each time you achieve such a task, remind yourself that did so safely and nothing negative happened.  Every time you repeat the task, remind yourself, how many times you’ve now successfully and safely performed this and as such, there’s no need to fear, the next time you undertake the same task, you’d be any less safe.  Statistically speaking, you’re winning.  Remember that.  Many of us, won’t have any idea what our PIN Number is after all this time.  Make sure, you know it before you get to the cash point.  Prepare!  If you don’t have it at home, contact your bank well in advance.  It may be an idea, to save your PIN number in your phone, discreetly as a phone number (so add area code and first 2 digits of local number).  Obviously don’t save it under anything as obvious as ‘PIN’ or ‘Bank’ but something memorable but safe.  

Buddy Up 

It’s a good idea, to set up a support system before returning to work and the outside world. Perhaps, you could arrange with another Shielder to support each other, as you return to work and the outside world in general.  This can be really beneficial, so that you know you are not alone, in what you’re feeling and experiencing.

Keep a Journal

Keeping a Journal of how you feel and fare on these firsts, can be a good idea and can really help with promoting good mental health.  These journal entries can also be used as references and records, should you require them at any stage, in order to explain to Employers and non sheilders, some of the problems you may be experiencing.  It can also help us to put these problems and feelings into perspective.  You’ve a record you can look back through and remind yourself how far you’ve come.  Of all the tasks you’ve undertaken, that you were anxious about but you survived and did so successfully and safely.  Its very easy, for us to confuse our feelings with reality.  What we feel about an event, isn’t the same thing as what occurred at said event.  Our feelings are important and should be processed accordingly but we should not allow ourselves to confuse them with reality, what is actually happening.   

Check your post Covid Bias and Negative Belief Systems

Don’t Catastrophise.  What struck me recently, was how easily were all put off things and how we allow ourselves to let guidance, blanket cover our lives, like they’re laws.  For example, advised some with lung problems can’t wear masks, led most people with lung problems to incorrectly assume they can’t wear masks or other face coverings, without trying.  When we were told to shield, we were given the option to go outdoors for mental health reasons (as poorly as this may have been conveyed).  Yet, most of us, received that information as – ‘Do not go out, for any reason whatsoever, no exceptions.  This is fully understandable, given we we’re told it was literally ‘life or death’ and we’d be putting additional pressure on the NHS, if we did go out, most of us heeded that medical advice.  As for many Shielders, like myself, Medical Advice is often, delivered to us as a ‘life or death’ type scenario.  So, it’s completely understandable, that we would heed that advice and not see it as a choice, as the only choice we were presented with was – heed said advice or potentially die.  Most of us, don’t regard that as a real choice.  As such, we may have taken to viewing all situations in such a severe regard, when in fact most things are not so black and white, there are many grey areas.  We’ve also developed some helpful and not so helpful, coping mechanism during this time.  Some, may have kept us alive but going forward, those same coping mechanisms, could prevent us from reintegrating with society and even put us at risk, in the ever-changing environments, will be going into to.  We’ve all just spent 3 months+ being referred to as ‘vulnerable’.  Both by others and we’ve had to verbalise it ourselves on an almost daily basis.  As such, most of us will now feel vulnerable, in a way that we did not previously.  Try to put this in perspective.  There were arguably better phrases, they could have used to have categorise us.  Ones, with less negative impact on mental health and public perceptions.  It’s important to remember it was used for a reason, to keep us safe, in a very specific set of circumstances and it only applied to those specific circumstances, not to us or lives in general.  There is no reason, you would be any more vulnerable post Covid lockdown, than you were pre Covid lockdown.  To believe that, would be illogical.  We’re merely vulnerable to Covid, not life itself.  It’s easy, for us to feel forgotten or abandoned following this period of isolation but try not to enter every situation going forward, with that mindset.  Most people have just been doing their best to survive and have not deliberately or wilfully, excluded us, sheilders from anything.  Question your own beliefs and thought patterns, you may be surprised how they’ve changed. 

Access Usual Risks

I became aware that I’d severely let, ‘my guard down’, when I let a strange man into my home (Emergency Electrician) and all I cared about was he was wearing a mask, the correct PPE and that he didn’t come close to me.  Before Covid, I would have been extremely anxious about a strange man coming into my home, let alone masked and unidentifiable, yet, amidst a pandemic, I didn’t care at all.  I let a stranger, again masked, so unidentifiable, take my car.  I didn’t even know his name beforehand.  He was some volunteer, my mechanic had asked to collect my car and return it.  I had no clue who he was or again, how to identify him, should I need to.  These are things that id, never normally do and if I was in the situation, I’d be extremely anxious about all the apparent risks.  I’ve noticed a significant rise, in people leaving their front doors wide open all day and during the night and taking other risks, they never normally would, during the past 3 months.  Where they would normally be paranoid about burglars, their only concern now, is Covid.  This is clearly, an extremely dangerous mindset for us to have.  Whilst, to a degree, us sheilders have been protected from most things, whilst being under ‘house arrest’, (with the exception of online shopping scams and the such), we are not immune from risk and as we return to the world, all those previous risks we were concerned about pre Covid will once again present themselves, in abundance.  Be prepared for them.  Be aware of your own lack of fear, of anything non Covid related and adjust your beliefs and thought patters accordingly.  

We are unified in this group of ‘Shielders’, not just by the experience we’ve all just endured but also by the medical conditions that place us in that category.  By definition, most of us will have already endured great hardships in life.  Many of us will have suffered periods of isolation and anxiety.  All of us, with have overcome great battles and obstacles.  Remember that.  Remember who you are.  Remember the strength we all carry within us individually and collectively; we are a force to be reckoned with.  I do not know a stronger group of people, than Shielders.  Trust in that strength, going forward.  Prepare and stay calm.  Everything else, is out of our hands.

And remember, we only placed our shield, down for a break, as the battle died down, we can pick them back up again as and when we need to.  Covid beware.  Be fierce, be strong, be you.  

My ‘Return Home’ Hygiene Routine 

Clean everywhere I’ve touched in car and outside.

Open door to house – sanitise door handle, spray don’t touch.

Wash hands and forearms.

Take out mobile, keys, bank card, purse and anything else I may have touched – sanitise them.

Bleach bottom of shoes.

If going out daily, I would change my handbag daily, and leave for 3 days (depending on material it’s made of) before using again. If going out infrequently, id just leave my handbag out of the way, safely near the front door.

Take clothes off, put straight in the washing machine.

If using a Military grade medical mask, leave out to air, with inside of mask facing upward to air filter.  If using cloth masks etc, put straight in washing machine with clothes.  If using disposable mask, bin it.

Sanitise door handle and buttons after switching machine on.

Wash hands again.

Go upstairs without touching anything.

Shower and wash hair. 

This list is obviously in-depth.  The number of items from this list, you follow is entirely down to your personal preference.  This is my preferred routine and is the routine recommended by the NHS and adopted by their Front-Line Key Workers.  Forming these new habits, can be really difficult.  So, it may help to have a list, to remind you.  I certainly need one.