Category: exercise

The Unseen Consequences: How Bad Habits Can Affect Your Health and Wellbeing.

~ Eleanor Segall ~ Leave a comment

(Image: Maria Orlova for Pexels)

Most of us have bad habits that we’re aware of, whether it’s smoking, excessive drinking, or eating unhealthy foods. We may think that the only consequence of these habits is the occasional guilty feeling or a bit of embarrassment. Still, bad habits have far-reaching and unseen repercussions that can significantly affect our health. In fact, poor habits such as these can lead to various physical and mental health issues, such as depression, insomnia, and heart disease. The good news is that we can make changes to improve our health and overall well-being by understanding the unseen consequences of our bad habits.

Premature Ageing

Premature ageing is one of the most significant and often unseen consequences of bad habits. Smoking, for example, has been linked to premature wrinkles, age spots, and an overall aged appearance. The same applies to excessive drinking and unhealthy eating habits, contributing to poor skin health and general ageing.

Research has shown that bad habits can also contribute to accelerated ageing of the brain. Studies have found that excessive drinking, smoking, and other unhealthy habits can increase the risk of developing dementia and other age-related cognitive issues.

Decreased Mental Health

Bad habits can also have a negative impact on our mental health. Studies have found that smoking, excessive drinking, and unhealthy eating habits can all increase the risk of developing depression and anxiety. Additionally, poor habits can lead to an increased risk of developing insomnia, which can harm our mental health.

Addictions can be hard to break and severely impact your physical and mental health. Moreover, studies have found that bad habits can also increase the risk of developing substance abuse issues. If you feel you are struggling with addictions, there are drug rehab clinics which can help you, with qualified therapists.

Additionally, unhealthy habits can also lead to an increased risk of developing stress and other negative emotions. Studies have found that smokers and excessive drinkers are more likely to experience emotions such as anger and frustration, which can lead to further mental health issues.

Reduced Motivation

Bad habits can also have a negative effect on our motivation levels. People with unhealthy habits often feel lethargic and lack the energy and drive to complete tasks or take on new challenges. This can sometimes be attributed to poor nutrition, as unhealthy foods leave us feeling sluggish and unmotivated. Similarly, those who smoke often feel tired and lack the energy to exercise, which can further decrease motivation levels.

Bad habits can increase the risk of developing chronic conditions like diabetes and heart disease. These conditions can cause fatigue, which can further reduce our motivation levels. Additionally, those who consume excessive amounts of alcohol are more likely to experience difficulty concentrating, which can decrease motivation and mental health.

Increased Risk of Health Conditions and Diseases

Finally, bad habits can increase the risk of developing severe health conditions and diseases. Those who smoke are more likely to experience a stroke, lung cancer, heart disease, and an increased risk of developing COPD and other respiratory conditions. Similarly, excessive alcohol consumption can lead to liver cirrhosis, pancreatitis, and an increased risk of certain types of cancer.

Furthermore, those who engage in unhealthy habits are more likely to develop obesity and type 2 diabetes and an increased risk of developing high blood pressure and high cholesterol. These conditions can lead to an increased risk of stroke and heart attack and even reduce our life expectancy.

Conclusion

In conclusion, ‘bad habits’ can have far-reaching and unseen consequences that significantly affect our health and overall wellbeing. However, by understanding the unseen effects of our bad habits, we can make changes to improve our health and wellness for good.

This article was written by a freelance writer. If you need help for addictions or eating disorders, please reach for help from qualified professionals.

Tips for Identifying and Overcoming Seasonal Mood Changes by Brian Thomas.

~ Eleanor Segall ~ 2 Comments
(image: free image)

Seasonal affective disorder (SAD) is a type of depression that some people experience with the changing of seasons. Usually, it is associated with the transition from fall into winter, but it can also happen during the summer. Either way, there is a noticeable pattern with signs of SAD due to many external factors. Here are some ways you can identify SAD and work to overcome some of the symptoms. 

Spend Time Outdoors 

SAD is thought to be caused by fewer hours of sunlight due to the shift of the planet’s position going into the autumn and winter months. It is also believed to be linked to the production of melatonin, a hormone that we produce when it is dark outside. Not getting enough sunlight can affect your mental and physical health. Therefore, it is important to remember to get outdoors and soak up the sunshine even during the colder months. 

Snow activities, such as snowshoeing, skiing, and sledding are all fun ways to spend time outside in the cold, if you’re in a country where you have snow. Weather permitting, a walk around the neighbourhood is a more manageable daily outdoor activity that you can do with a furry friend or family member.

Not only will you be able to maximise your vitamin D intake, but you will also be able to spend quality time with your walking partner. If you’re finding it difficult to leave the house to get your vitamin D, consider taking a supplement or buying a sun lamp. 

(image: free image)

Increase Exercise 

Exercise can help boost energy levels by producing endorphins, giving you that “runner’s high” feeling and keeping your SAD symptoms at bay. Some of the outdoor activities listed above are also great methods of exercise, but if you can’t get outdoors to get active, have no fear. There are many at-home workout videos on the internet that you can follow along with. Whether it’s yoga, Pilates, or HIIT, find what works for you and get into a routine. 

If getting outside of the house is high on your priority list this time of the year, we hear you. Try taking a tour of a local fitness center or gym that you’ve never been to. You may find that you enjoy being around other people who are as motivated to move as you are. Not every “New Year’s Resolution” has to start on January 1st, you can set goals on your own time.

Seek Professional Advice 

If you feel like you’re experiencing more than just a case of the blues, consider talking to your doctor or therapist about next steps. Medication may not be right for everyone, so it is important to consult with your healthcare professional about what is best for you. These conversations are not always easy to have, but keep in mind that your mental and physical health always come first. 

If addressing your mental health seems intimidating or you don’t have a therapist, consider an online teletherapy service. Over the past few years, virtual appointments have grown in popularity because of their practicality. Many people feel more comfortable in their homes than in an office,which is important for a productive session. 

Get Creative 

Writing and journalling are two ways to get your thoughts onto a page and out of your head. This tip is especially important to consider if you feel like you’re stuck in a creative rut. You can draw, write fiction, or find prompts to follow online.

Gratitude journalling is a great way to reflect on what you are thankful for in your life and is especially relevant with Thanksgiving coming up. This holiday season, consider sending a Thanksgiving card to the people in your life that make you feel grateful. It will make them feel appreciated and you are sure to feel good about it too. 

You can even try a meditation colouring book. In the past, it may have seemed like an activity meant for a younger group. But now, it is gaining popularity because it can be calming and a great way to focus your mind for a while. When you’re finished, you’ll have a piece of art that you created and can hang up wherever you’d like. 

During these cooler and busier fall and winter months, it is important to make time for yourself and your mental health. SAD is not something to be ignored or swept under the rug. If you are looking to read more about mental health, check out our other blog posts! 

Disclaimer: This article is intended for educational purposes only and does not constitute medical advice. Consult a medical professional if you are seeking medical care or treatment. 

Brian Thomas is a contributor to Enlightened Digital. He enjoys reading and researching tech and business. When he’s not looking into the latest trends, you can find him out cycling.

Small But Powerful Ways To Improve Your Mental Health.

~ Eleanor Segall ~ 5 Comments

Photo by Anastasiya Gepp

How many people do you think are currently struggling with their mental health and want to know how to improve it? The answer will probably surprise you; around a quarter of the population have a mental health disorder, and this can either be minor or something that needs serious medical attention. 

That’s a huge number, and it could be that you are one of these people. If that’s the case, it’s crucial to know what you can do to improve your mental health and ensure that you start to feel better. Of course, medication and therapy can be the ideal solutions in some cases, and it’s important to see a medical professional for help no matter what. However, if you can do as much as you can at home to help yourself, things will get a lot better.

Read on for some useful suggestions about some small but powerful ways to improve your mental health.

Take Mental Health Breaks Throughout The Day

If you’re feeling as though you’re struggling with your mental health on any given day, you should be able to take a mental health day. This means staying home and doing what you need to do to feel more positive. This will be down to you, but some people like to go for walks in nature, catch up on sleep, read a book, enjoy a spa day at home, and so much more. 

However, if you can’t take a whole day for any reason (although it’s wise to try if you can), taking a mental health break of anything from ten minutes to a couple of hours is the next best thing. When you are starting to feel overwhelmed, take some time for yourself. Not only can you protect your mental health in this way, but taking breaks when you’re busy can actually make you more productive rather than put you behind because when you get back to what you were doing, you are more focused and feeling healthier. 

Look For The Positives

As much as we all love technology, sometimes it serves as a negative force in our lives. Social media, 24-hour news feeds, online newspapers, and even channels like YouTube, can offer us a glimpse of the bad things that are happening around us, and when you have a mental health disorder, this can make things worse. Even if there are positive things happening, it can be hard to see them through all the negative things. 

However, in order to improve your mental health, it’s important to change things and ignore the negative to see the positive. The easiest way to do this to begin with is with your own life. Stop scrolling through social media if you know it upsets you and makes you angry, and instead focus on the good things all around you. That could be anything, no matter how small. Perhaps you notice a flower blooming. Your coffee might be delicious. Your little one might make you laugh now that you’ve seen ways to help your baby rollover. There are hundreds of tiny but important positive things happening all around you all the time. When you are feeling down, look for them. This will help to make you feel better, but it will also distract you from your feelings, and that will improve your mental health as well. 

Ask For Help When You Need It 

They say that communication is the cornerstone to a healthy relationship, and that is true not only with other people but also with yourself. If you trust your partner or a friend, it might help to talk about some of the problems you’re having and get those concerns out of your brain. This can help make things clearer. It’s important to keep the lines of communication open when you feel safe to do so. Emotional stress can sometimes make other problems worse in your relationships with your spouse and other people.

And if you feel like you can’t talk about your mental health, there are multiple types of therapeutic interventions that might help you work through some of the problems you’re having.

When you start to feel like you can’t handle day-to-day tasks or when you often think bad things about yourself or other people, it might be time to ask for help or talk to someone about what’s been going on.

Exercise Every Day

When you stay active and work out every day, your blood flow improves all over your body. With more oxygen in your body and more blood flow, you feel more energetic, fresh, and mentally alert.

If you work in an office, it’s even more important to exercise and do other physical things. Exercise not only keeps our bodies in good shape, but it also keeps our minds in good shape. You don’t have to pay a lot to join a gym to do that. A simple walk is all you need. The most important thing is to do this every day. 

Exercise is good for your mental health, but it also makes your bones and muscles stronger, which keeps you from getting hurt while working out or running errands. Since being injured can be a terrible thing for your mental health, exercise can help in this way too. 

Expose Yourself To Sunlight (Carefully)

A lack of vitamin D can lead to a number of mental health problems, like Seasonal Affective Disorder, or SAD. When you go outside in the sun, your body releases endorphins, which are also known as “happiness hormones.” These hormones make your brain work better.

So, take a break from your normal routine (which we already know is a good thing to do) and go outside. But make sure you wear sunscreen so you don’t get a sunburn.

Learn To Live In The Present 

When a person stays stuck in the past, they are more likely to have mood swings, depression, and anxiety. Negative self-talk like “Why did people do this to me?” steals a person’s happiness and makes them miss opportunities in the present. Try not to think too much about the future and learn to live in the present. By doing this, we can be much more prepared for anything that might happen in the future, so there is no need to worry about it.

This article was written by a freelance writer.

4 Effective Ways to Boost Your Mood And Keep Well.

~ Eleanor Segall ~ 3 Comments

(image: Shutterstock)

Your mental health matters a great deal when it comes to your overall wellbeing. There may be days or times you feel low or maybe you’re someone who is managing a mental health or mood disorder currently.

Regardless of who you are, it’s important that you take positive steps in the right direction to take good care of yourself. Consider making and incorporating these changes and then notice how much better you feel overall. Here are four effective ways to boost your mood and be well so that you can get back to living fully and have a smile on your face while you do it.

1. Exercise & Move More

One effective way to boost your mood and be well is to exercise. Not only workout and break a sweat regularly but also commit to moving more throughout the day. Exercising is great for your mental health and can instantly put you in a better mood. Make working out fun by engaging in activities you enjoy and that get your body moving and making a playlist that keeps you motivated.

2. Get Organised & Declutter

Another effective way to boost your mood and be well is to get organised and reduce the clutter in your home, office, and life. You’ll feel less stressed daily and will be able to easily find what you’re looking for. Go through old boxes and get rid of or donate items you no longer use or want sitting around. As for anything you decide you want to keep but don’t want in your home, it would be useful to look into securing a storage unit with https://www.storagearea.com for the overflow.

3. Stay Social & Connect with Others

If you want to effectively boost your mood and be well then it’s in your best interest to build relationships with others, if you are able. Stay social when you can and make connections that are meaningful and rewarding. Keep a social calendar and be sure to get out and about once in a while so that you’re not always sitting around the house or feeling lonely. Sometimes this can be more difficult, so be kind to yourself.

You may want to join clubs or orgnaisations in your area, volunteer, or play group sports to help you stay better connected, if you want to. Otherwise, take up a hobby or two and make new friends this way as well. If you struggle with making friends or have social anxiety, you aren’t alone and there is a lot of support out there for you too!

4. Eat A Healthy Diet  

What you put in your body for fuel can also impact your mood and mental health. Feel better fast by eating a healthy diet and cutting back on sugar, alcohol, and processed and fried foods. Some foods can also cause anxiety and make you feel uneasy. Stick to a healthy and well-balanced diet filled with fruits, vegetables, and leafy greens, nuts, and lean proteins. It might help to get in the habit of cooking for yourself at home so you have more control over the ingredients you use and what you’re eating. Also, always drink plenty of water to make sure you stay hydrated and have more natural energy to get you through the day.  

Keeping well is something you can do for yourelf- go at your own pace and look after your mental health and overall wellbeing.

This article was written by a freelance writer.

Take Care of Yourself with these Tips to help Mental Health.

~ Eleanor Segall ~ 1 Comment

Self-care is a term thrown around these days and it’s one that you really have to pay attention to! If you’re going through a tough time or even if you’re not you need to learn how to look after yourself properly. It should never be understated that your self-care has to be a priority for you. 

It can help to know that there are things that you can do to feel far less overwhelmed than you do right now. Taking care of yourself – whether through exercise or through other methods – is vital to your continued health. Being careful about your self-care choices is important, too, as the effect of diet on mental health can be bad for some people. Working out what works for you will take some time, but it will be worth it! With that in mind, here are some ways that you can take care of yourself and ensure that you feel good for a change!

Image Source: Pexels

  1. Treat yourself well. You don’t want to be someone who has nothing to look forward to, so make sure that you are doing something for yourself every single day. Even if it’s something as simple as a face mask while you brush your hair in the morning, make sure that you are doing it so that you can say that you looked after yourself today.
  2. Move your body. Put your headphones on and have a dance party in the house by yourself if you don’t want to get out and run. Consider how much you can feel good just by simply moving your body more than usual. You’ll release a lot of endorphins when you do things this way, and exercise will make you feel good!
  3. Choose to indulge in your passions. Are you excited about painting or do you like to make new clothes? Whatever it is, make time for it! You should give yourself at least 30 minutes every day to do something that you love and you can feel more fulfilled.
  4. Build on your strengths if you’re feeling low. You need to figure out what you are good at and then build on those to feel better about yourself. You could be going through a particularly tough time and you should ask a family member or a friend to help you to figure out what you’re the best at. That way, you can ensure that you have more self knowledge.
  5. Practice being mindful. Whatever it is you need to do to remind yourself of who you are, do it. Practice being in the moment and eat, walk and spend time with others while being mindful. Colouring books are a great way to do that, as they can reduce your stress levels and make you feel focused and resilient. You can meditate, use the Calm app and even just chill out in nature. Take your time here, because you won’t regret the time spent looking after you. It’s all you need to refresh your soul.

This article was written by a freelance writer

What are the Benefits of Personal Training for your Mental Health? by Life Force Fitness

~ Eleanor Segall ~ 12 Comments
(image: Unsplash)

Exercise, including personal training, helps to keep your body healthy and strong. However, did you know that physical activity can also improve your mental health?  

Due to the current Covid-19 pandemic, mental health has become an increasingly popular topic of conversation, especially as people have been stuck at home trying to get through the seemingly interminable lockdowns.

So, what are the mental health benefits of exercising?

  1. You feel a sense of achievement

Exercising on a regular basis can provide you with a sense of pride and satisfaction. Nevertheless, personal training requires:

  • Hard work
  • Determination
  • Perseverance

If you possess these qualities, you will not give up easily and this will enable you to significantly improve your mental wellbeing. 

  1. It can keep you calm

If you have a stressful job or challenging lifestyle, exercising is an excellent way of releasing a lot of the tension. Unfortunately, gyms can be overcrowded and this may even add to your stress. Private studios may be a better option as they only allow a few people in at a time and you will also have the benefit of a personal trainer supporting you. Even if the exercises are intense, the quiet and spacious room will keep you calm and focused.  

  1. A healthy alternative to anxiety and depression

Exercise, especially if performed regularly, can prove effective in helping you fight off anxiety and depression. Indeed, physical activity can work as a standalone treatment or in combination with medication and therapy.   

The fantastic thing about exercise is that there are few if any side effects. In addition, compared with taking antidepressants or undergoing psychotherapy, you will not experience any form of stigma.

If you are having some issues with anxiety, exercising regularly can help reduce your tension. One of the main advantages of exercise as a form of treatment for anxiety and depression is that it incurs very few costs. Despite this, it can significantly improve your mental health.   

  1. It can halt or at least delay the onset of cognitive decline

Modern healthcare strategies have increased people’s life expectancy here in the UK. However, there has also been an increase in the number of cases of dementia and cognitive decline. Fortunately, physical activity can help protect you from this type of disease, or at least delay any further decline. Also, a regular workout can reduce your chances of suffering from depression by around 20–30%.          

  1. It will increase your mental resilience  

Personal trainers have pointed out that many people tend to quit exercising after their first few days due to a lack of willpower. However, if you give up too easily and don’t stick to the programme, you may develop low self-esteem and depression. If you book sessions with a well-respected personal trainer, they will help you push on so that you go beyond your comfort zone. Indeed, as you get used to the routine, your mental fortitude will also be strengthened.     

  1. Regain your mojo 

Your mojo is a quality that will attract people to you, make you successful and give you lots of energy. When people say they have lost their mojo, it means they have lost their enthusiasm and zest for life. Fortunately, a suitably designed training programme can help you regain your mojo.  

Personal training supports self-improvement

In general, people like to see if they can improve themselves. Personal training can certainly help in this regard, especially when it comes to self-confidence. When you complete an assigned exercise routine, it gives you the confidence to extend yourself even when confronted by a difficult challenge.    

How much exercise do I need?

To achieve the best possible results from your physical activity, you need to do it on a regular basis. The NHS recommends that you perform at least a 2½-hour intense workout every week or 30 minutes of exercise per day. Although this may seem daunting, especially if you are a beginner, as you get used to the routine, it will become much easier. 

Physical training is a good start

Bearing in mind the current Covid-19 situation, it is no longer advisable to exercise in a crowded gym. Fortunately, physical training offers you some elbow room. Due to the wide open space, you can focus on doing your exercises with little or no distraction. And, by practising social distancing while you perform your physical activities, you will also gain peace of mind. 

Conclusion  

As well as looking after your body, it is imperative that you take care of your mind as otherwise, you may potentially find yourself requiring a significant amount of medication or therapy. However, exercise, including physical training, is a healthy way of helping mental health conditions such as anxiety, depression and dementia. You can also obtain some notable benefits from your physical activity, ranging from feelings of accomplishment to regaining your self-confidence. Remember, it is vital that you start exercising as soon as possible in order to improve both your physical fitness and your mental wellbeing.  

Note from Eleanor: it is important to note that if you are very unwell, exercise may not feel achievable. Be kind to yourself and look after your energy.

Self Care Tips for 2020: Guest blog by Anthony L.

~ Eleanor Segall ~ 2 Comments

selfcarepex1

(image: Pexels)

Now that we are well into 2020 and the landscape seems to be changing every day. Social distancing, quarantine and pandemic are words that would have been foreign in the beginning of 2020 but have now become the new normal. Even though things are changing and it is easy to feel frustrated and disappointed, try to reflect on ways to care for yourself, no matter what the remainder of the year brings because self-care is one of the most important things you can do for yourself.

Set a routine

It is important to maintain a routine even though you might be staying home more than ever. Even though it might be tempting to stay in pajamas all day and wait to eat breakfast until the afternoon, sticking to the smallest parts of your old routine such as getting dressed and putting on makeup in the morning can give you that jolt of motivation you need.

Make sure to be intentional about planning your day and what you want to accomplish by setting a routine to stick to. Include time to get dressed, work, cook meals, do housework and some time for hobbies and leisurely activities that you enjoy (even if the way you do those things has changed a bit). 

Change your spaces

One of the primary areas that can fuel your energy and attitude are your surroundings. When being stuck inside all day, it’s easy to lose motivation in the same space you function in every single day. Enlighten yourself by shaking things up. Add some new decor or declutter and organize your home or apartment. With all of the additional time on your hands, it’s the perfect opportunity for some much-needed change. 

Start with a room you normally spend time in or one that you don’t. Begin by going through every item within and get rid of things that are no longer valuable to you. Then, re-organise what you plan to keep into a designated home. After you have re-organised everything you own, completely change your scenery. Get out of the house for some fresh air by taking a walk around your neighborhood or going for a drive.

Check up on your finances

Now that you may have more free time at home, it is a good time to check up on your finances. Start by setting a new budget to account for the changes in your lifestyle. For example, if you are spending less on gas and parking to commute to work but are spending more on grocery delivery, make sure to be mindful of this on a monthly basis. This is also a good time to tackle some financial goals you may have had but never got around to doing before.

For example, a good way to secure some peace of mind during uncertain times is to shop for a dependable life insurance plan if you do not have one yet. Purchasing a life insurance plan is a responsible money move to make and gives you and your family added protection. Sometimes it can be difficult to navigate the space of life insurance, which is why it can be an easy task to put off. If you find the right tools to simplify the process, however, the task becomes much more manageable and doing so during these uncertain times can be a good way to relieve some overarching stress you may have about finances. 

Try out a new hobby

When being at home and in the middle of balancing work and personal life, it can all easily blend together. One way to prioritize your “me” time is diving into learning a new hobby that you have always wanted to try but never had the time to do. Finding something new to explore is the best way to do something entirely for yourself. Whether it’s learning a different language you always wanted to learn or learning a new recipe, now is your time to begin. Watch YouTube videos with step by step instructions of recipes you want to try, or download a language teaching app, such as Babble.

You could also make a new fitness goal for yourself. Maybe try yoga, pilates, weight-lifting routine, or running. Exercise is the perfect outlet to investigate because it will contribute to a positive mind, body, and soul.  

Get creative

Being creative can look different to everyone. For some, this might strictly mean doing arts and crafts. However, there are several other platforms and actions that rely heavily on your personal imagination—for example, knitting, singing, painting, designing, doing puzzles, photography, scrapbooking, playing an instrument, sewing, gardening, upcycling, and more. 

Whatever leisurely activity you love becomes your outlet to be creative. When you do something you enjoy, your mental wellbeing benefits. Experts suggest that by being creative, you are able to submerge yourself within that task and distract your mind from anything that might have been bothering you. You ultimately manipulate your brain into a meditation-like state. Your heart rate decreases and your mood will be boosted because your brain releases something called dopamine. Also known as, “the feel-good chemical.” Without even knowing it, you’re putting your mind at ease while doing something you love during these uncertain times. 

Manage expectations

During these unpredictable times, it can be easy to think about plans you may have had that you have had to change or cancel. Thinking back to these events can lead to disappointment. This is a completely normal feeling, but remember to try not to dwell on the disappointment. Because the times have changed, it is important to change your expectations as well and try your best not to get hung up on the things you can’t control.

For example, if you are now working from home, don’t try to compare your current productivity to your productivity prior to the pandemic. Or if you are a parent now teaching your children at home, you don’t need to be keeping them engaged at the same pace as their teachers in school do. This is all new, uncharted territory and adapting to this new way of life will take time and patience. If you don’t manage your expectations, you set yourself up for disappointment so try not to be overly critical of yourself.

Keep an open line of communication

During stressful times, it is helpful to keep an open line of communication between friends and family. Even though you might not be able to be physically present in each other’s lives, you can take advantage of the technology that we do have to keep in contact with them. Group FaceTime, Zoom and virtual fitness classes are just a few ways to stay socially connected to help your mental health while being quarantined. If you find that you are particularly struggling, remember that most doctors are offering telemedicine so you can still keep appointments and talk to a professional who can help if you are overwhelmed.

Even though there is uncertainty regarding what the near future will bring, there are certain things you can do to minimize stress surrounding this uncertainty. Remember to take time each day to care for yourself to benefit your overall mental wellbeing.

This guest blog was written by writer Anthony L, promoting self care and mental wellbeing.

How to Avoid Burnout during a Pandemic: Guest blog by Jade Mansfield at the Worsley Centre

~ Eleanor Segall ~ 1 Comment

teepublic1

(image: Tee Public)

One of the major causes of burnout happens when we’re in situations with minimal amounts of control over what we can do. Nowadays, it can seem like stress and burnout are a normal part of modern day working life. The World Health Organisation listed burnout as an occupational phenomenon and they define burnout as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”.

During the coronavirus pandemic, there has been a lot of pressure to spend our time focused on productivity. These have been seen in the form of achieving full productivity at work or working from home and also being productive by working on self-improvement. The focus on productivity came from the idea that if you focus on driving forwards during the pandemic, this will help get you get through it. While this is true some people, others will need this time to focus on their mental health and simply do less. Getting through a pandemic is not a one size fits all. 

Put simply, you should listen to your body and do what you want to do, instead of what the world says you should be doing. Acknowledging that we are all living in an impossible era is the important first step. There is an adaptation period that needs to happen and this period will be longer for some people than others.

While you should try your best to fulfill your work duties, you are allowed to voice if you are struggling. You do not need to work full time, learn a new language, start baking, take up a new hobby and exercise more if you don’t want to. Take it one step at a time, if you finish work or finish your working from home hours and want to spend your free time on something productive, then do and if you don’t, relax. 

How to avoid burnout

While we have covered a little on current pressures to be productive, this section will dive into the absolute fundamentals.

 

Get enough Sleep

Key workers, those working from home and those who have been furloughed all need sufficient sleep. This can be particularly difficult for key workers who are working long, hard shifts and also for those who are simply stressed out by living through a pandemic. 

Typically, during your normal routine, you need six to eight hours of sleep each night.but if you’re doing more than your usual routine, you will need around eight hours a night, plus one period of relaxation during the day. Relaxation can be just sitting somewhere quiet for 10 minutes.  If you’re approaching burnout you need eight to nine hours of sleep each night, plus two breaks. 

Stress can make it difficult to sleep, so be mindful that to get a good night’s sleep, you’ll need to combat your stress levels. 

 

Exercise More or Exercise Less

Exercise helps alleviate stress which is great for creating a good sense of well being. Those who exercise regularly can experience increased energy and productivity. Regular exercise will help you get a good night’s sleep, which will go a really long way for your mental health. 

The most important thing when exercising during a stressful time is that you only exercise when you’ve had enough rest. Otherwise, you may plummet yourself further into burnout, especially if you don’t usually exercise. You need to listen to your body, nobody seems to tell you to exercise less, but if you’re burned out, you should. 

 

Don’t Ignore Stress

Short-term stress that is manageable could easily turn into burnout over time. You should voice your stress to employers if you’re still working and reach out for any available help. You can also practise deep breathing, meditation, and other relaxation techniques that can help calm you.

Keeping your mind on track and continuing practicing positive thinking. Small techniques like these can work surprisingly well. It can be extremely difficult to remove ourselves from high stress and demanding roles, but just by taking five minutes out where you can really make a difference in terms of mental health. This will positively impact on your ability to do your role as well as everyday tasks. 

Outside of work, try and not put yourself in situations that may cause you unnecessary amounts of stress. Your brain can only take so much psychological stress at one time.  

If productivity is really what you want to improve on during the pandemic, remember that productivity is not the start, it is the end product of other positive actions you’ve taken to get there. Productivity without burnout will happen when you look after your mental health.
This blog was written by  writer and psychologist Jade Mansfield – The Worsley Centre, a centre for Psychotherapy and Counselling.

The UK went into Lockdown and I went into Meltdown: Guest blog by Nicole

~ Eleanor Segall ~ 2 Comments

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(image: Nicole_no_filter)

The UK went into lockdown and I went into meltdown.

When I heard the announcement on the news, I was on my Mum’s sofa and I immediately felt the usual sick way that I do when I get anxious. I needed to get out of the house, so I quickly escaped on a walk with my dog. My thoughts were far from pleasant and I silently cried while I slowly paced around my local area. This marked the start of a tough couple of weeks.

I fell into the behaviours that you would probably expect from a person with anxieties, I was obsessed with updates on the lockdown, it became my most frequently searched term on Google! My skin condition, urticaria, flared up which happens when I experience stress. My sleeping got worse than usual and I was easily irritated by silly things. Most of all, I fixated on the negatives of my situation, such as the impact living alone would have on me.

I’m not going to pretend that I had an epiphany on day fifteen and I’m now thriving in my new life of one daily walk and it being a glam day if I put on jeans!

However, I’ve now established a flexible routine and I’ve settled into working from home.

I check the news once a day and I appreciate that I am lucky to be healthy and still have my job. However, I don’t give myself a hard time when I have a bad day and I don’t pay attention to unhelpful comments online, criticising people for struggling as there are others with more serious struggles. Of course, this is true, but I heard recently that, ‘you wouldn’t tell someone not to be happy, because there is someone happier’ and that has stuck with me ever since.

The most positive outcome of this situation for me, is that I am in touch with my thoughts, emotions and my behaviour, more than ever.

Some things that have helped me are:

  • Reawakening my passion for writing: As a Careers Coach, I regularly create resources and assist others with writing about themselves. However, it had been so long since I wrote for pleasure. I now record my thoughts in a journal, you are currently reading my second blog post and I rediscovered my love for writing poems. Writing has felt a bit like offloading to my best friend; I get out my thoughts and I then feel better. 

 

  • Walking: I think it’s amazing that so many people are focusing on their fitness, but I was previously anxious about my weight, so I don’t put pressure on myself to follow a rigid exercise routine. Pre-lockdown, when I had a crap day, I benefitted from getting out of the house and being around others; walking isn’t a substitute for this, but it helps me to get rid of negative energy by doing something active. 

 

  • Keeping my space tidy: This won’t work for everyone but a clear space, means a clearer mind for me. I also find cleaning quite therapeutic as it helps me to focus on the task in hand and not overthink. 

 

  • Paying it forward: I have been trying to spread some positivity remotely, for example, I suggested to my colleagues that we each send a card to another person in the team with a positive message. I also started an Instagram account to raise awareness of mental health and share experiences and strategies with others. As a people person, helping and connecting with others always lifts my mood. 
  • Revisiting coping mechanisms for anxiety: I have done a lot of research into cognitive behaviour therapy techniques over the last few years, as some of the principles are useful for my job in supporting young people. I have also personally been through this type of therapy; this helps me to reframe negative thoughts and therefore gain better control of my feelings and actions. 

I’d be lying if I didn’t say that I still regularly think that I can’t wait for this to be over! I miss the little things in my life, but the lockdown has caused me to have a deeper appreciation for all the good aspects of it.

I have also realised that the little things ARE the BIG things. Being forced into this situation that I have no control over, has helped me to put less focus on other things that I can’t control.

I was previously anxious about being single as I am about to approach my 30th birthday, but I have gained a more positive perspective on this. I may not be able to control what happens TO me, but I can control what is IN me, which are my thoughts and how they make me feel and react.

Nicole is a careers coach and freelance writer in the UK and is on Instagram @nicole_no_filter

We will beat this, It will get better: Guest blog by Jenny Nguyen

~ Eleanor Segall ~ 2 Comments

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(image: Mercury News, Daphne Sashin -USA)

We are currently living in strange times, where the majority of people are practicing “Social Distancing”. This has become the norm for most people for a couple of weeks or months. Its only a few months of the first year of the new decade, and no one expected coronavirus to have such an impact of everyday life.

Many people out there are worried and anxious about what is happening, you are not alone. We are all in this together and we can beat this virus. My blog is all about me and my anxiety and how I been coping during these difficult times.

Let me start by saying that even before coronavirus, I have suffered from anxiety for most of my life. I am always constantly worried and stressed about what the future holds. It is the uncertainty that makes me so nervous. Sometimes I just want to stay in bed and not talk to anyone. 

It was when something in my life happened, I decided to take matters into my own hands in order to help deal with my anxiety. I decide to self-refer myself and attend CBT classes provided by the NHS. My counsellor has been so helpful in helping me to put things in perspective.  I learnt different ways to help me deal with the anxiety. During the week, I still continue with my CBT lessons, but it is done by telephone.

I really appreciate the work the NHS does. They work so hard to try and help people struggling through hard times and saves people’s lives. 

When I first heard about the coronavirus, it was okay but then when we started to get cases in UK, my anxiety levels started to kick in. I realised that I suffer from health anxiety too, where I would often check online the symptoms and some days, I convince myself that I have coronavirus.

Social media and the news are reporting about coronavirus and this made me more anxious about what the future holds and if I will be able to survive through this time. It started to get really bad after a few days, as cases in the UK kept increasing and we had deaths in the UK. 

Things started to get bad with my mental health as I started to develop symptoms of the virus. One Saturday evening, I started to develop a high fever and started panicking. I had so many thoughts running through my head and ended up calling NHS 111. All they said was ‘it’s a cold’. During that time, I was so scared and my anxiety levels was so high. That evening I found it hard to sleep but I drank a lot of water. The next day I was okay, but decided not to go in to work. It was the right decision to make. 

At work, the decision was made that everyone would work from home until further notice. During the first few days of working at home, it was good because it was great to have freedom of what I wanted to do at home, as we won’t have this much free time again. As time went on, I could feel my anxiety levels increasing and my mind kept wandering to the worst things that could happen to me and my family.

We are in tough times and it is affecting everyone mental health, even if you don’t admit it but this is the time we can work on ourselves and pick up a hobby we enjoy. I suffer from loneliness and I often need others to support me. This is the time you can reconnect with past friends. I recommend reaching out to an old friend and talking to them.

We all go through the same things and know that this bad situation will end very soon. We don’t know when, but we will beat it together.

In order to help with my anxiety levels in this situation, I focus on myself and try to find ways I can help others in this situation. I want to help others who are suffering and find ways to inspire them, that everything will be okay. Having fresh air when you are on lockdown is very important. I have a garden and once in a while I go out for a walk.

We need to protect our mental health. It is okay to be struggling. It’s okay to lose your footing and scramble to stay upright. It’s okay to be screaming on the inside or outside. It’s okay to be scared or anxious or depressed. You are not alone and people are here to support you.

We will get through this together and use this time to do something you always wanted to do. We will beat this! It will get better!

 

This blog was written by freelance writer Jenny Nguyen, in the UK.