Category Archives: Mental health

July 17, 2020

THE IMPACT OF CORONAVIRUS ON OUR MENTAL HEALTH.

The mental health charity Mind have recently conducted a survey to find out how the coronavirus pandemic and the lockdown was affecting people’s mental health. Their findings show that new mental health problems have developed and existing mental health problems have worsened.

Worryingly, a staggering 60% of adults and 68% of young people said their mental health got worse during lockdown. 

Results show that restrictions on seeing people, not being able to go outside and worries about the health of family and friends are the key factors driving poor mental health. 

Some of the groups of people found more likely to report that their mental health has declined included women, people with eating disorders, and frontline workers.

It has been found that the most common (negative) coping strategies that people are using are over or under eating, alcohol and drug use and self-harming. 

Positive ways of coping that many are using include connecting with family and friends, watching tv or films, spending time outside and doing household chores. 

Some of the participants gave their advice on how to manage mental health during difficult periods of uncertainty. The most commonly focused five key points are:

  1. Be kind to yourself – getting through each day is enough
  2. Keep talking to others about how you’re feeling
  3. Develop a new routine
  4. Find activities that help to distract you
  5. Limit how much news you engage with

While there is still so much more to achieve, Mind’s research is leading the way to enable people to help one another through this challenging time and it has highlighted the degree of which coronavirus has affected our mental health. 

To find out how Mind are making use of these findings you can read the full report here

July 3, 2020

MAKING GOOD FOOD CHOICES #5.

Mindful eating

Taking time to cook more ambitiously or to cook a meal slowly is a luxury that can be enjoyed on weekends, or to unwind during the week after a long, busy day.

Really investing in the preparing and cooking of a meal is an opportunity to ground yourself and truly be in the moment, taking care and paying attention to details. 

Washing and cutting ingredients, tasting and adjusting the balance of flavours, textures, and seasoning all require full attention. Cooking is one of the easiest ways to practice mindfulness. 

Take a moment to think about your food – where it came from, how it was grown, what it cost the earth to produce it – and appreciate what is given to you.

March 16, 2020

WHY YOU SHOULD PUT THE SCALES AWAY.

You may think it’ll be motivational, and allow you to keep tabs on whether your workouts and nutrition are working for you, but if fat loss is your goal, then weighing yourself could be counter-intuitive.

The number on the scales may plateau, and even rise. That’s because muscle is a much denser tissue. If you compare a pound of fat and a pound of muscle, the size of the latter is much smaller.

To summarise, muscle weighs more than fat. So as you build muscle, you may actually find you weigh more when stepping on the scales.

What you should actually be considering is body fat percentage. Women between 20 and 40 years old should be aiming for between 21 and 33 per cent.

Alternatively, you could take holistic approach to measuring progress.

  • How do your clothes fit?
  • What has your mood been like? Do you have more energy?
  • Are you sleeping better?

It is all too easy to get hung up on the numbers, bring your focus back to how you feel.

October 4, 2019

THE STRESS EFFECT.

It’s no secret that stress is bad for your health. Long-term exposure to anxiety is linked to increased risk of heart attack, stroke and other conditions.

But new research shows negative emotions may alter your bodies immune response, leading to increased inflammation.

The results showed that those who experienced negative moods several times a day, for extended periods of time, tended to have higher levels of inflammation in their blood. 

It is hoped that further research may lead to psychosocial interventions to break the cycle that can lead to chronic inflammation and disease.

Meanwhile, hit that yoga class or meditation session.

April 1, 2019

DOES EXERCISE REALLY IMPROVE BRAIN POWER?

Research suggests regular aerobic exercise can boost the size of the hippocampus, the core of the brain’s learning and memory systems.

When you exercise your body releases a lot of good things, including brain-derived neurotrophic factor (BDNF), which is good for the health of brain cells.

The idea is that when you exercise you’re much more likely to cause the brain to make new brain cells.

This is backed up by a German study that showed how cycling while learning a foreign language helped people remember new words better.

October 1, 2018

FITNESS TIP #4.

Listen to your body

We all know how important exercise is, but it’s just as vital to listen to your body when you’re feeling sick. While pushing through a workout after a hard day can sometimes be a great idea, it’s not always the best idea to force your body into exercise.

May 1, 2017

HOW TO FIND YOUR OFF-SWITCH.

Finding that perfect work-life balance isn’t easy. Here are some tips to help you take it down a gear or two…

  1. Take regular breaks
    Throughout the day you want to aim to take a break every 90 minutes. Get up and stretch, go and talk to someone, eat something, focus your eyes on something else.
  1. Unwind from work
    Establish an unwinding routine at the end of a working day. During the last half an hour, make a to-do list for the next day and clear your desk. Your mind and body will start to anticipate winding down.
  1. Turn off the telly
    If you’re mentally tired, sitting and watching tv is probably the least effective way to unwind. Get away from the screen and find somewhere you feel comfortable, happy and relaxed.
  1. Change your commute
    People who drive to and from work are the most stressed and least able to concentrate. Public transport has been found to be better for stress levels, because it provides time to socialise or read, although cycling or walking are better.
  1. Book in socialising
    Regularly timetable events such a cooking a meal or seeing friends, because if it’s in your diary it’s more likely to happen. Spending time with friends or doing things you enjoy can reduce stress hormones and help to distract you from work worries and pressures.
  1. Ration technology
    Switch off your phone after work or disable emails. The daily bombardment from texts, emails and social media causes ‘decision fatigue’. Limit yourself to checking emails three times a day, rather than as and when they come in.
November 14, 2016

HOW TO GET A BETTER NIGHTS SLEEP.

Sleep

When light levels drop in the evening, the pineal gland switches on the production of the sleep-inducing hormone Melatonin. It’s then released through the night, keeping you asleep until the morning, when levels drop again.

The blue light from smartphones and other technology can suppress Melatonin, disrupting your sleep-wake cycle. Turn off two hours before bed and keep your room as dark as possible.

April 24, 2014

TOO BUSY TO MEDITATE?

Mediation

Try these three easy mindfulness exercises that fit seamlessly into a hectic day.

At work
Pause between your tasks, taking 15 seconds to a couple of minutes to sit comfortably, breather deeply and observe how your body feels. It’s a simple way to refresh your mind.

At home
Pay attention as you brush your teeth or take a shower. Focus on the feeling of brushing each tooth or the sensation of the warm water on your skin, rather than simply going through the same old motions.

Out and about
Walk with purpose and attention, noticing the environment around you, the fall of your feet on the ground and your thoughts as you stride.

May 20, 2013

NEED A POWER SURGE? GET MOVING!

Exercise is guaranteed to boost your energy levels, whatever your mood.

Research shows that just a brief workout can provide you with an instant pick-me-up when your mood is low.

It works on a cellular level: exercise fires up your mitrochondria – the energy-producing component of your cells – and sends oxygen around your body to meet the demands of your activity, keeping you on a high even after your workout.

Include a workout into your routine to leave you feeling more fresh and ready for the day.