Here for you
Sometimes we all find it difficult to cope, particularly if we’ve been involved in a traumatic or stressful incident or situation at work or at home. If you’re finding it hard – emotionally, physically or mentally – it may be time to seek some help and support.
Because everyone’s different and because it’s sometimes difficult to know what to do, we’ve put together some useful information to help you find the support you need.
How are you feeling?
Dealing with feelings and emotions can be difficult. Stressful events can often cause a range of at times very strong emotions including guilt, shame, sadness and anger. People involved may question if they’ve done enough, or the wrong thing, feel upset, lost or irritable.
Events which challenge us mentally and emotionally can also cause anxiety, sleep disturbance and make us feel under pressure. It’s not unusual to feel no one understands what you’re going through and to feel unable or unwilling to talk about it. We know that involvement in traumatic events can also cause people to isolate themselves from others including family and friends, as well as resorting to alcohol.
What are you feeling?
Everyone reacts differently. From experiencing a traumatic incident to coping with relationship difficulties, please do bear in mind that:
- reactions are a natural process
- allowing feelings to come out into the open can help to heal
- concealing your feelings can prolong the recovery period
Physical reactions
Sometimes you may experience a physical reaction to what’s happened. This could range from feeling tired or having difficulty sleeping, to palpitations, nausea, headaches, neck and backaches, muscular tensions, tightness in the chest and throat, changes in eating habits and sexual interest.
Emotional reactions
These might include loss of concentration and/or motivation, poor memory, nightmares, flashbacks, hypervigilence (always on your guard), or being easily startled.
Other reactions
You may find yourself:
- withdrawing from those closest to you
- unable to express your feelings
- rejecting offers of help, or feeling that too little help, or the wrong sort of help, is being offered
- feeling you cannot live up to others expectations of you
- finding that your consumption of alcohol, prescription or non-prescription drugs increases
Getting support and help
When should you seek help?
It’s important to get some support and help if you:
- are still affected by what’s happened and its impact after 28 days
- are unable to handle intense feelings, or if physical reactions continue
- feel numb and your feelings are detached
- have to keep highly active in order to cope
- continue to have nightmares or are sleeping badly
- have no-one to share your feelings with
- your relationships seem to be suffering badly or sexual problems develop
- are having accidents or your work performance is suffering
- are smoking or drinking to excess since the event
- are suffering from depression or exhaustion
- cannot control your memories of what happened and they are affecting your sense of personal wellbeing
What support is available?
Fortunately, there’s lots of different ways to get help and support. Take a look at the different options below and see which one(s) might be best for you.
1. Employee Assistance Programme
You’ll find details of this on the KFRS Intranet.
Health Assured helps employees deal with personal problems that might adversely impact their work performance, health and wellbeing. They provide 'in the moment' support and at-risk process, which is free, anonymous and confidential.
They can offer:
- face-to-face, telephone, online or video counselling
- manager support and coaching
- legal and financial support
- telephone support for children residing with you aged 16 to 24 years
- partner telephone support – contact them 24/7 on 0800 028 0199 with username: Kent and password: Medway
Or via their app ‘My Health Assured – Health e-Hub'. This app offers general advice, articles and support for everyone, and has a variety of wellbeing areas.
The app is available on KFRS devices and can be added to personal devices through the app stores for Apple and Android:
Log in to the app with username: Kent password: Medway
2. My Healthy Advantage App
This app is personalised to you – use it to track your mental, physical and financial wellbeing and seek resources to match. Things on offer with the app include plans, video support and mini health checks based on what you highlight as your areas of support.
Activate your account on it with the code MHA092432 and use your work email to set up an account.
3. Internal resources and support
Your line manager is there if you need them.
Welfare support officers (WSOs) provide 24-hour, 365 day-a-year welfare support to employees. They are available to listen to your concerns and to signpost you to the most appropriate support available. Phone numbers for the duty WSO is available online or via Fire and Rescue Control Centre (FRCC).
The KFRS defusing procedure provides post-incident support by specially selected defusing officers or practitioners. Do engage in the defusing process and if necessary, contact your manager or FRCC to request a defusing officer contacts you.
Talk to your Wellbeing Champions/Wellbeing Allies who are there to listen and signpost help and support.
Talk to a colleague who is trained in mental health first aid
Visit the Wellbeing zone on the intranet to see all the support available for you.
4. Things you can do to support yourself
- acknowledge your feelings and avoid ‘bottling them up’
- talk about and share your experiences with others who may be able to help
- try to tell your family, close friends, colleagues and manager how you feel, and express your emotions to someone
- accept that the difficult memories may take some time to go, and be kind to yourself while you adjust to what happened
- allow yourself to review the experience, but avoid isolating yourself
- take time to be with family and friends, and stick to routines as much as you can
- engage in the defusing process or contact welfare support
Please remember: your concentration may be affected by traumatic or stressful circumstances, so please take care when driving and carrying out tasks.
5. External resources and support
General mental health and wellbeing
Phone 116 123
Confidential and non‑judgemental support available 24 hours a day.
Phone 0300 123 3393
A wide range of information on mental health, including both research and support including therapy services and self-help groups.
Phone 0800 389 8820
Offers a variety of support, including telephone or online counselling, self-help resources, residential stays, and guided relaxation.
Additional general resources
Support and information for families affected by drugs and alcohol
Phone 0800 9177 650
Access to self-help groups across the country for those affected by alcohol or wanting to change drinking behaviours.
Honest information about drugs | FRANK
Phone 0300 123 6600
A national drug education service aimed at teenagers and adolescents. Offers a confidential information line and live chat.
Support for those affected by domestic abuse
Phone 01823 334244
Offers support for male victims of domestic abuse, including a confidential helpline. The website also contains information on how to support male victims of domestic abuse.
Phone 0808 2000 247
Freephone 24-hour domestic abuse helpline.
Support for young people
Phone 0800 068 4141
A dedicated suicide prevention hotline for those who may feel suicidal or anyone who is concerned about a young person.
Phone 0808 802 5544
Children and young people's mental health charity. Offers advice and support for children, young people, and parents about mental health.