Would Five Hour Work Days Benefit Everyone?

Would five hour work days be beneficial?

I came across a topic on LinkedIn in which people are discussing whether shorter shifts of five hour days would ensure a better state of wellbeing for employees and the companies they work for. The scheme is being tested in Scandinavian countries, the US and UK.

There are a lot of elements and things to unpack when it comes to an ideallistic image of working shorter hours, and after doing our own research we’ve realised there are both pros and cons. To anyone who works long and tiresome shifts, cutting working hours to five a day may sound like a dream come true, especially if you’re struggling to manage home life, work life and a social life. While many people love what they do and are happy to put in the extra hours do they really think about the impact on thier wellbeing and what about the company perspective? So could we benefit from working shorter hours and who would it benefit the most?

Balance, wellbeing and productivity

Work life balance

After reading the initial discussion and WIRED’s main article and what others had to say on LinkedIn, it seems that five hour days would mostly be benficial for those who struggling to maintain balance in all aspects of their life. They are in favour of , what they consider a better balance. Long hours sat at a desk every day can lead many people to being both mentally and physically exhausted. Especially with more work being virtual and on screen.

Productivityfive hours

There has also been concerns about productivity, how much could really be done in five hours or maybe six? A 2019 survey showed that the avereage amount of productive work hours amount to two hours and twenty three minutes. The people they studied admitted to sometimes getting highly distracted – something that other research has shown could be counterblanaced by shorter hours. Companies that have tried this scheme found that some employees were able to complete tasks sufficiently without distractions. It also meant they could leave the office by 2pm after working through from 8am. Could it be that they are more productive because they are more focussed too? Do we have a tendancy to fill out the time we have with a task?

Who would benefit from five hour shifts?

While most of the research shows that there is a largly positive reaction to working shorter hours, it does mean that businesses would have to employ more staff to work those other shifts. The average business employee probably works 40 hours a week. If the company employes 20 people working 40 hours that is an 800 hour week of work. To replicate the hours it would mean employing 32 people 5 hours a day to reach an 800 hour week. However, if those that are doing the work are more productive in those hours maybe it would only mean employing an extra 7 people to get the same output? Would it mean slow task completion? Would it be a good idea to spread work out among more people? This would also mean possibly seeing a fall in umployment numbers. More jobs would open up to fill those extra shift gaps.

Then comes the question of salary. Working a shorter day would mean you are not earning as much as you would in a regular 40 hour week. In a household with two working people this might be doable. More freedom and better blance might be worth the salary sacrifice. For me it certainly was when I moved to a 4 day work week back in 2012, when I was working for corporate. For others it just will not be a manageable income so how do employers balance the needs of all thier employees.

Which industries would it suit?

This is certianly the million dollar question. According to CNBC several CEO’s sworse by it after introducing it in 2019. However, they lost quite a few employees as a result and some had to make some adjustments, like just offering it through the summer. For those employees who remained they did find their emotional wellbeing was higher, with more time to do what they enjoyed and more time with family and friends. They also noted that while the team had shrunk revenues had increased.

The important thing to remember is that the approach will not suit all employees and it will not suit all companies. The important thing is to start a dialog and see what it the best option for both. These are very challenging times and anything that helps the company the individual and the economy has got to be worth investigating.

 

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The Great Resignation

#TheBigShift – Are people are quitting city living?

I was delighted to be asked by Andrew Seaman from LinkedIn News about my perspectives on “The Great Resignation.” People are not just resigning from jobs, they are resigning from city life and looking for an existence with more balance, clearer air and less stress.

With companies being more open to working from home or the hybrid ways of working, partly in office or at home, employees are resigning from the cities and moving out to the suburbs or the country. No longer faced with the five days a week commute many people are thinking about living further away from the office.

Many are changing their lives entirely , they’re subsequently quitting their jobs and looking for something entirely different. Some are driven by the desire for a different lifestyle, others driven by necessity because their employers have ceased trading. However some are just thinking that their employers might be looking at redundancies or may cease trading in the near future.

Managing stress during change

Times are very uncertain and it is important to bear in mind that moving home and changing job are two of the most stressful. You only have to look at the Holmes and Rahe stress scale and add up the scores for the potential areas of change. You can see a subset in the table at the bottom of the article. Anything above 150 points and you could be at risk of stress related illness or other ailments.

So what are you doing to protect your wellbeing? Whatever the change it will impact on your stress levels to varying degrees!  However this will depend on your ability to cope with stress, your resilience levels and ability to bounce back.

When we are stressed our heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. We are ready to act. It is how we protect ourselves, we call it the “Fight of Flight” response. As stress continues the reactions of sympathetic nervous system effectively puts it foot on the gas pedal and presses down hard. This keeps us in stress overdrive! As a matter of fact what we need to do is invoke the parasympathetic nervous system – the body’s natural brakes. As a result this allows everything to calm down and lets us think clearly and rationally.

What can you do?

There is lots that you can do to destress and different people prefer different ways of relaxing. Firstly, the most important thing is that you do find time to decompress. This will help you when you need to put your foot back on the gas pedal again. It’s a bit like driving a car or a motorbike. If you keep your foot on the gas, you will eventually run out of gas! Logical right? Our bodies work in the same way, we need to refuel.

I am also one of those people that quit the city and I am rethinking my business as a result of Covid. The best advice I can give is that you remember to take your foot of the gas from time to time so will have enough energy left in the tank for when you really need it.

I am aware that many people are feeling the effects of stress or overwhelm at the moment and just need some clarity or someone to talk it through with. I am currently offering a complimentary 30 minute call, to help you get the support you might need just now. Just click this link and book your appointment. Alternatively call me on 06678 493157.

 

Holmes and Rahe Stress Scale Subset For Moving and Changing Work Circumstances

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Health, Fitness and Wellbeing in 2021

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This month we invite guest bloggers Fola Ademoye and Narayani to talk about taking care of your own health.

If there is just one thing we learned in 2020, it is just how important being and keeping healthy is. Yes, that means looking after you! According to Public Health England, many women have suffered from mental distress as a result of covid and accompanying increases in workload.

So, we asked Soroptimist East London wellness experts Fola and Narayani for their top tips for taking care of you (without spending lots of money or time) in 2021 and will write them up in a number of blogs. First, we talk with Fola and Narayani and explore their top tip 1: get outside – even if it’s just stepping out the front door! 

Top Tip 1: Get outside, start your health and fitness journey!

After the events of 2020, it’s become evident now more than ever just how much good the outdoors can do for you. Especially if that time is used to do some exercise.

Fitness and Pilates instructor Fola Ademoye suggests: Get outside and keep physically fit!  She explains that even if gyms are closed, or access limited, there are still plenty of ways to gain or maintain a reasonable level of fitness and have fun at the same time. She suggests trying interval walking – with or without a friend.

Interval walking is simply where you walk at your normal pace for, say, 3 minutes and then do a quick burst of walking fast for 2 minutes. You only need your normal walking shoes and a watch with a second-hand. It is quite fun to see how many of these you can achieve over a few weeks. For example, you might do 5 blocks on day one (one block = 3 minutes walking normal speed and 2 minutes walking fast).  You will have accomplished 25 minutes without even noticing. Ideally, says Fola, increase your blocks by adding just one per day. Within a week you could be doing a 60 minute interval walk. Even if you added one block every other day or every third day, you would make significant progress.

“Set yourself a challenge and see how you get on” says Fola.

Get Outside and Shift Your Focus, Shift Your Mood!

girl walkingYoga therapist Narayani agrees that getting regular exercise is a great way to counter stress.  She suggests if you don’t feel up to interval training how about a walk around the block or to your nearest park. There’s plenty of research showing that just being in nature is good for our health. But even if there’s no green space near you, being outside you’ll get some vitamin D from the natural light.

If you’re feeling stressed or anxious, Narayani suggests that one helpful technique is to focus on your feet as you walk. As you step forward with your right foot, mentally say “right” and then mentally say “left” as you step with the left foot. As a result, this simple walking meditation technique can help refocus your mind from worries to what is practically happening in your body at the present time. It can be very grounding since you are focusing on the feet.

When we’re feeling blue, just getting out of the house, even for 5 minutes can be great medicine. If a walking meditation doesn’t appeal or is not accessible to you, how about a quick “looking meditation”? Take 3-5 minutes and look around you, notice the colours, the shapes. If it’s helpful, imagine you are like a tourist visiting for the first time – who knows what you might see!  Narayani explains, many people are strongly visual so what they see can impact on how they feel – for example,  think about how you feel if you see a baby or a puppy. Looking at something different may temporarily distract you from worries. It will give you a break, and you might see something which makes you smile.

Narayani says there are many forms of meditation. Meditating on a regular basis even just for 5 minutes can help maintain our centre when life feels rocky. And remember, it’s not selfish, it’s necessary, to spend time taking care of you.

Want more wellness tips?

If you’d like more tips about getting & staying well, contact Fola or Narayani.

Fola originally started teaching fitness classes in 1985 and has continued teaching virtually non-stop. She spent most of her fitness career working closely with groups and individual clients to develop personalised health and fitness plans for them, including programmes for weight loss, muscular gain, and rehabilitation etc.  Contact Fola at fola.ademoye@gmail.com and check out her website here!

Narayani is a yoga therapist (C-IAYT) with over 15 years’ experience. She helps people find ease in their bodies, peace in their minds and happy, useful lives even in tough times. She teaches group and individual classes with a focus on health concerns and building resilience and coherence in life. Contact Narayani at yoganarayani@gmail.com and like her on Facebook and Instagram!

 

Interested in Soroptimist East London?

Soroptimist East London is a women’s organisation that empowers women for positive change and sustainable development in East London and around the world. We do it through volunteering, mentoring and advocacy. We work in partnership with other organisations and Soroptimist clubs near and far. Members come from a wide range of professional backgrounds and live, work or have personal connections to East London. We’re part of Soroptimist International a worldwide women’s volunteer organisation. We have clubs in 121 countries around the world and consultative status at the United Nations.  You can find out more about what we do and how we do it by reading our blog “What Does Soroptimist East London Do?” and check out the rest of our website too!

If you’d like to find out more or join, please contact us by clicking HERE!  We’re a vibrant and friendly group and new members are welcome.

 

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Uncertainty Part 4 of 4 – Managing Ambiguity

Managing Ambiguity

Why is uncertainty and managing ambiguity stressful? Uncertainty is stressful because of the fact that it is the unknown. The only certainty is that life is uncertain! That’s probably a phrase that you have heard more than once, specially recently. We all know it, but do we truly believe it? Do we strive to control the uncontrollable and how can we feel in control in uncertain times?

This time we are looking specifically at managing ambiguity. You may have hard of VUCA (Volatility, Uncertainty, Complexity, Ambiguity). While the focus of all the recent blogs is on uncertainty, ambiguity is an equally important. If something is ambiguous it means having more than one possible meaning, and therefore possibly causing confusion. The less information the we have, the more irrational and erratic our decisions become. As the uncertainty of the scenarios increased, the more our brains shift control over to the limbic system, the place where emotions, such as anxiety and fear, are generated.

How can we manage ambiguity?

When faced with uncertainty, our brain is pushing us to overreact and fall back on that limbic system. To conquer this you need to develop emotional intelligence or emotional quotion (EQ) to manage ambiguity. To improve your EQ you have to become good at making decisions in the face of uncertainty, despite our every instinct telling us not to. As we mentioned before, having a lack of, or conflicting information can force us to make poor, ill-concieved decisions, so fighting that is very important when facing abiguity.

It may seem impossible when your judgment is clouded by your emotions, however there are some proven strategies which can help you overcome this. Your first effort would be to quiet the limbic system and manage stress, and there are a few ways to do this; inner smile breath, tactical breathing and body reset. I will show you how to execute these instant stress relievers here.

Other proven strategies you can use to improve your EQ are:

  • Quiet the limbic system – manage stress
  • Admit what you don’t know and then get back to people when you do
  • Stay positive. Take a look at Uncertainty blog 3 where we talk about mindset
  • Embrace and accept what you can’t control, focus on what you can control
  • Decide on and focus on what matters
  • Let go of perfection
  • Have contingency, always have a plan B
  • Let go of the past, take the lessons forward and let go of the emotion
  • Breathe!

This blog has been all about managing ambiguity. See my other blogs about uncertainty. Just click the links below.

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Supporting Employees Through Uncertainty

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Uncertainty can be stressful

Uncertainty can be stressful

With the current Covid-19 Pandemic, life is more uncertain than ever before, especially for employees. So what can you, the employer do, to support employees during this uncertain time? It’s all about embracing uncertainty.

I was listening to the BBC news the other week. I was particularly drawn to a story about a bakery that had managed to reopen, even with the 2 metre distancing rules.  They had one major challenge. One area of production required two people to be working in close proximity at all times.  Management couldn’t come up with a solution to this problem.

Overcoming Challenges

What did they do?  They asked their employees to get creative and think of ways round the problem, so that they could reopen.

The solution: A husband and wife worked for the company in different areas of the business. They lived together so the social distancing did not apply. They were happy manage that particular part of the production on a temporary basis. Problem solved!

Engage with Employees

In these challenging times, many companies are facing a restructure or administration. As a leader, you may feel solutions have to come from the top. Perhaps telling employees just how uncertain the future of the company is, might make them anxious or stressed. You want to protect them. That is understandable.

In reality they are probably already worried about the future. Lack of communication usually leads to speculation and greater levels of anxiety and stress. Recognise that it is a difficult time and encourage employees to think about what “surviving-well” might look like.

Be honest and consistent with them. Tell them exactly what you do and don’t know. Tell them what the organisation is struggling with. Facilitate open forums for employee input.  Give them time to mull over the challenges and collectively come up with solutions.

There is no guarantee, but there is a chance that, like the bakery, their collective creativity will find a solution that might just solve the problem.

Focus on areas that they can influence. Remember to share what is positive as well as what is challenging. Make sure to recognise their hard work and resilience during “tough time”. Employees need positive reinforcement more than ever.  If they are working remotely, they don’t have the usual physical ques and casual conversations that tell them they are doing well.

Embrace new ways of doing things and be open to all ideas. Be as flexible as possible. Enable employees to juggle work, life and family commitments in a way that works for everyone.

Communication is Key

Communication is always recognised as being critical, but often underestimated and inadequate.  It is easy to get bogged down in the challenges and forget to tell employees what is going on.

  • Communicate with employees often.
  • Use a variety of media.
  • Present to the whole company, divisions and teams at different times and in different ways
  • Enable forums for Q&A.
  • Make sure solutions are captured, input is recognised and ideas are met with an open mind.
  • Send updates on items discussed.
  • Throw out old expectations and create new ones.

Risk Assessment

Carry out a risk assessment across all levels of the organisation and ensure that employees are engaged as part of the process. Plan for specific scenarios before they happen! Communicate early and often. This is a must do even for sole traders and micro businesses.  It allows the possibility of a Plan B, minimises the impact of risk and takes advantage of opportunities.

Lead by Example

How you react will influence how employees perceive the situation. Be the steady helm to lead through the troubled waters.

The language you use is particularly important.  Any attachment to certainty will increase stress and anxiety. Use of the words like “hoped for”, “expected outcomes”,  “right” and “wrong”, will stifle creativity.

Listen and pay close attention to your employees.  Use words like “might”,” possibility”,” I wonder” and “maybe”. You might wonder if a particular scenario is workable, and you might wonder if that is the right solution.  It might be right, it might be wrong.  That’s the thing about uncertainty – you can’t be sure.  Keep an open mind.

Create and share key learning moments. Change your mind if you need to.  Employees will understand if you communicate. This is all about your personal mindset. Let go of the need for certainty and embrace the new.

Employees are our greatest asset. They can help us find solutions for readiness, response and recovery. The instincts and actions that will see us through the current global crisis will also make us stronger as we face the longer term challenges.

I have a book coming out in 28th September in collaboration with Charlotte Valeur. It is called Effective Directors QTA. In my section on health and wellbeing I talk more about the importance of supporting employees, giving you key questions to ask to improve your wellbeing strategy. Click here for a copy.

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Stuck at Home? Anxious? Depressed?

Learn how to break free from worry and negative beliefs and reduce stress

Today lets take a look at how, being stuck at home might be causing you to feel anxious and depression. How getting rid of negative beliefs can reduce stress why it is important for your mental health and wellbeing. With so many people still worried about travel and/or working from home, life is still challenging.

Worrying is a form of thinking about the future, defined as thinking about future events in a way that leaves you feeling anxious or apprehensive. Many of us don’t know what the future holds right now and we are all worrying about many things.  When will lcokdown end? When can I see my family? Will I still have a job to go back to? How will I survive, let along thrive?

We’ve all been told that our stresses don’t really matter, that there’s no point in worrying. But have you ever been told that they don’t really even exist?

Well think about it for a minute. Worrying about the future that has not happened yet.  Yes it might but it also might not be as bad as you think.  How does worrying serve you in any way except to make you feel worse? Try these ideas to reduce worry, banish negative belief and feel better.

1. Have a daily worry period and let it go

Write down all your worried on paper.  Use one paper for each worry.  If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts is much harder work than simply thinking them, so your worries are more likely to lose their power. Now find somewhere safe and go burn the worries.  Imagine as the ashes fly that the worries are diminishing and disappearing

2. Challenge negative beliefs

If you suffer from chronic anxiety and worry, chances are you are believe things are much blacker than they actually are. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also distrust your own ability to handle life’s problems, assuming you will fail. These types of thoughts, known as cognitive distortions, include:

  • All-or-nothing thinking, looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”
  • Generalisation from a single negative experience, that it will always be bad. “I failed that exam, I always fail exams.”
  • Focusing on the negatives and missing the positives. Noticing the one thing that went wrong, rather than all the things that went right. After an appriasal meeting you only remember the one improvement point not all the good stuff.
  • Coming up with reasons why positive events don’t count. “I did well on the test, but that was just dumb luck.”
  • Making negative interpretations without evidence. “I just know something terrible is going to happen.”
  • Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”
  • Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”
  • Assuming responsibility for things that are outside your control. “It’s my fault because i didn’t tell them to be careful.”

How to challenge these beliefs

During your anxious period, challenge your negative thoughts by asking yourself:

  • What’s the evidence that the thought is true? That it’s not true?
  • Is there a more positive, realistic way of looking at the situation?
  • What’s the probability it will come to pass?
  • Is the thought helpful? How will worrying about it help me and how will it hurt me?
  • What would I say to a friend who had this worry?
  • Has it happened before?
  • WhenI have worried before did it come to pass?

3. Is your worry solvable?

Productive, solvable worries are those you can take action on right away. For example, if you are anxious about finances, you could call your bank to see about flexible payment options. If the worry is solvable, start brainstorming. Keep a journal to help you notice patterns of behavious and negative beliefs.

If the worry is not solvable, accept the uncertainty. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work. Thinking about all the things that could go wrong doesn’t make life any more predictable. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. Make a note of when these things happen and note the circumstances. How can you change the internal dialog? What positive action can you take?

4. Interrupt the worry cycle

Changing your state can help break the cycle of worry:

  • Get up and get moving
  • Get some fresh ai
  • Meditate
  • Dance
  • Practice deep breathing

Take a look at my Simple Stress Busters Video for more ideas.

5. Talk about your worries

Talking with someone who will listen to you without judging is one of the most effective ways to calm your nervous system and diffuse anxiety. When you are anxious and you start spiraling, talking about worries can make them seem far less threatening. They can also be great at challenging your beliefs and help you see a different path.

Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

Build a strong support system. Human beings are social creatures. We’re not meant to live in isolation. If you are struggling in isolation take a look at blog from yesterday about social contact.

Keep away from too much social media. It is easy to overdose on the world problems and add to you worry and beliefs that everything is hopeless.  It will make you feel more anxious and helpless.  Limit to maybe once a day to catch the headlines and then go do something fun to feel better.

6. Practice mindfulness and feel less anxious

Take a look at the blog Be a bit more zen

For more help with anxiety also look at this article from the National Health Service

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Keeping up Social Interaction During Coronavirus.

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Today lets take a look at managing social interaction virtually and why it is important for your mental health and wellbeing. Many people are still worried about meeting in person. Thousands are still working from home. So how can you help?

Many people reading this are under lockdown due to Covid-19, so here are a few ideas of different ways to connect with family and friends. Social Interaction is limited at the moment, although if you are local you can at least meet and go walk, while still observing social distancing.

The Social Phone Call

Yes a good old fashioned phone call can brighten someone’s day. Keep in touch with friends and family as regularly as you can.  Since we went on lockdown I have been speaking to my Mum twice a day and it really helps her feel ok.  We lost my father to illness late last year and the phone call is a real lifeline for both of us.

The Planned Video Conference

There is nothing like being able to see someone and have a social chat.  Grab a coffee, a glass of wine, a glass of water, whatever you prefer and sit togehter and just chat about your day as you would if you were meeting in person. You could even agree a recipe to all cook and sit and virtually have a dinner party together.  Many applications like zoom, skype and the hundreds of other that have suddently appreared on our horizon since lockdown are all great for this.  They all have their pros and cons so just pick one that you all have and use that.  Even whatsapp can video conference with 8 people now.

The Casual Conversation

You canot go for a social visit yet, so how do you manage that change conversation.  Well this is another great way to use the video conferencing.  Set up a meeting with family and friends, start the meeting and keep it open it a prominent position like the kitchen.  That way, every time you pass by and another friend of family member is around, you have a quick converstaiton.  With did this with my mum is Southend and my husband’s parents in Saint Lucia and it was lovely to just have these chance conversations between everyone.

Remember Work Colleagues Too

Remember all these things are just as important with work colleagues. It keeps relationship building even though you might all be working from home and it supports the team. Check in with each other, make time for social chit chat and talk about how things are for everyone.  Parents are particulary challenged at the moment, trying to juggle kids, work and family.  People in shared accomodation are equally challenged.  Make sure you know people’s personal circumstances and do what you can to support them and schedule meetings that work for everyone to help reduce stress.

Virtual Games Nights

So many people doing a quiz night via social media.  It is a great way to chill out and relax.  Just make sure to balance on screen time with other things like fresh air and exercise or persuing a hobby.

Quiet Space

Yes it is great to connect and social interaction is important but so is having time out.  In a shared house of family home set a corner to be the quiet space where people can chill undisturbed, whatever chill means for them. Leave them unhampered to decompress. All of us are going a bit stir carzy or feeling the pressure of worry from time to time.  Just acknowledge it and allow space.

 

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Boost Immunity

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Today lets take a look at food how it can boost your immunity and benefit your mental health and wellbeing.

In this blog I want to focus on plants and how it they can boost immunity by making adding them to your food or by making some home rememdies. During this time, with many people at varying degrees of lock down the best thing we can do for our health is boost immunity to be as reslient as possible. If you knew you could easily and effectively enhance your mood, energy levels, brainpower, and build immunity to give your body more chance to be able to fight off viruses what would it take for you to do it?

The immune system is our body’s defence system, protecting us from external threats like harmful bacteria, viruses and toxins – as well as internal hazards such as rogue cells and free radicals.

Herbs and Spices

Knowledge of herbs and spices enables us to transform our lives. They help us live longer, slow-down the aging process, increase brain power, and enhance our overall performance. Plant medicine has been around for centuries and is still widely used in the East to boost immunity. Some of these are plants we know and love, like turmeric and mushrooms, are incredibly medicinal.

Take this opportunity to uncover powerful healing herbs and sacred medicinal practices. These are things that can help you heal physically, emotionally, and spiritually and how some of these healing plants may even be growing in your garden.

Lets look at 9 herbs and spices that fight inflamation and boost immunity:

Turmeric

A vibrant yellow/orange spice most commonly used in Indian cuisine. Turmeric has been used for medicinal purposes to treat infections, wounds, colds and liver disease for centuries. Turmeric is arguably one of the most powerful herbs on the planet. It has over 6,000 peer-reviewed articles proving its benefits.

Incorporate turmeric into your life by:
Add to scrambled eggs or on top of roast vegetables.  My favourite is to add it to chicken stock when I make a noodle soup.

Cinnamon

Cinnamon is a wonderful aromatic spice.  Who loves cinnamon buns or has cinnamon on their frothy coffee?  However, you may not have considered that the teaspoon of cinnamon is doing you more good that you realise. Studies have shown that cinnamon could assist with boosting brain function, fighting cancer, aiding in digestion, supporting weight loss and fighting diabetes.

Incorporate cinnamon into your life by:
Chai tea is wonderful, using cardamon, cinnamon, clove and nutmeg. What about sprinkling ground cinnamon onto your granola or adding a sprinkle into your next bowl of porrige or overnight oats? My personal favourite is chopped apple with cottage cheese and a liberal amount of cinammon.

Rosemary

Rosemary has a scent similar to pine. It is used in Mediterranean cuisine to accompany lamb dishes. Rosemary has a handful of health benefits including immunity boosting properties. The potential health benefits of rosemary include improved memory, relieved muscle pain, improved digestion and reduce areas of inflammation.

Incorporate rosemary into your life by:
Add a sprig of rosemary to your tray of vegetables or sprinkling onto homemade potato wedges before roasting in the oven. Add to your roast. Try home made foccacia with rosemany, garlic and black olives.

Cayenne

For centuries, ancient cultures have embraced the healing benefits of cayenne and other hot chili peppers. All chillis contain a naturally occurring component called capsaicinoids. So capsaicinoids are the secret ingredient within chilis that gives them their anti-inflammatory properties. It is these anti-inflamatories that help boost immunity. Chilis can assist in digestion but they also host another array of benefits. These including reducing arthritis symptoms, relieving headaches, preventing blood clots and assisting the body’s naturally occurring detox system.

Incorporate cayenne into your life by:
Adding a dash of this spicy chili to your favoring soup or stew, or spice up your guacamole with a sprinkle of cayenne. Duck with Chinese 5 spice and Cayenne paper is a personal favourite.

Sage

Sage is frequently used in Mediterranean cuisine. Renowned for its ability to soothe menstrual cramps and digestive discomfort because it increases circulation. It is also known for its naturally occurring antibacterial and anti-inflammatory properties.

Incorporate sage into your life by:
Adding 3 or 4 fresh sage leaves to your favorite herbal tea, or infuse sage leaves into your olive oil to give it a flavor kick and nutritional boost.

Ginger

Pungent, aromatic and a little spicy, ginger is a zesty addition to many Asian dishes. Nutritionally impressive and packed full of nutrients. Because of this it also offers a vast array of health benefits. Ginger has been acknowledged for its anti-inflammatory effects that boost immunity, and as a safe and effective relief of nausea and sea sickness. Therefore it is often used during pregnancy to help with morning sickness. Ginger can give your overall immune system a boost.

Incorporate ginger into your life by:
Adding fresh ginger with lemon and raw honey to make a natural tea, or add to soups for added depth of flavour and an asian twist. This is a staple in the winter for preventing colds in our house.

Oregano

The plant has tiny leaves that lend a pungent aroma and strong flavor to a variety of savory foods. Oregano contains a powerful substance called beta-caryophyllene. As a result it helps fight inflammation. Can benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what make oregano one of our top picks.

Incorporate oregano into your life by:
You can add to pasta sauce, sprinkle over pizza. It goes well with lemon on reast potatoes.

Garlic

Garlic has a long list of health benefits. Try it to ease pain of arthritis, reduce nauseous feelings, reduce inflammation and blood pressure as well as detoxify the body of heavy metals.

Incorporate garlic into your life by:
Add garlic to dishes to add depth of flavour. For example, already mentioned above is the foccacia.  So infusing garlic in your olive oil for a more subtle flavour. Just about any tomato based sauce can benefit from garlic, of course often with basil added too.

Cloves

Extensively in india and china because of their many health benefits, cloves are a punchy wonder. Because they help in keeping blood sugar in check and helping block the growth of bacteria, they aid in better digestion. They have antibacterial and anti-inflammatory effects, as well as for boosting the immune system and therefore immunity.

Incorporate cloves into your life by:
You can easily incorporate ground cloves into many dishes. So adding cloves to hearty soups and stews or chai teas as mentioned above. Like pushing them into a ham before baking, they’ll bring a warm, distinctive flavor to desserts, curries, or chutneys. You can also simmer whole cloves in boiling water for 5–10 minutes to make a soothing cup of clove tea.

Which Herbs And Spices Do You Enjoy Adding To Meals?

 

 

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Hydrate to Improve Mental Health

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Good HydrationToday lets take a look at hydration how it can benefit your mental health and wellbeing.

Many people reading this are under lockdown due to Covid-19, so many of us are rediscovering the big outdoors.,How many of us remember to take water out with us and remember to hydrate as much as we should?

Why should we hydrate?

Scientific reviews have researched the effects of mild dehydration on cognitive function in both men and women. These studies found that women were more likely to be dehydrated than men, with women reporting headaches and confusion while being mildly dehydrated. Men are affected too though. If you are experiencing feelings of tiredness, headaches and are perhaps struggling to focus it might not be just the current situation and the stress of it all. It might be that you are dehydrated, so hydrate, hydrate, hydrate

Perhaps you are not used to drinking much water, so if you suddenly start drinking two litres a day you might find that you are running to the bathroom rather too frequently.  If you garden at all, think about what happens if you forget to water a pot plant.  The compost dries up.  The first few times you water the plant, the water goes straight through. Then after a few times of a good soak, the compost slowly expands again.  Well the body works in a similar way. But you might want to slowly increase every few days, starting with a pint of water and building up from there.

Good Hydration

Good Hydration

 

Is water just too boring to hydrate?

I speak to many people that think drinking water is boring, but what could be better that pure, clear water to hydrate with? Still not convinced, well lets jazz it up a bit.  Get a nice jug, add your water and put some slices of lemon or a bit of mint, or even both. Leave in the fridge to chill and you have a nice refreshing beverage. It looks so nice too and feels more like a treat.

Taking time over presentation of what you eat and drink can totally trasnform how you feel about it. The benefits of adding lemon is anecdotal but it could also give you added vitamin C, be good for your skin and may wake up your digestive system.  Good to have first thing in the morning. Mint is also considered a good digestive aid. Vitamin C also boost immunity.  Boosting immunity is also a key to staying health both emntaly and physically.

If you want to vary it maybe add orange, limes or cucumber, with of without mint.  For a bit more flavour add tumeric or cinnamon and if you want a little bit of sweetness, add a little raw hone, which may also boost immunity. Make sure it is raw though.

If that does not float your boat how about adding some fresh fruit like strawberries or raspberries?  You can even freeze them and add them for some extra chill as the weather gets warmer.

If you want a bit of a tang add some raw apple cider vinegar. Again health benefits are anecdotal, but certainly it adds flavour and does no harm.  If it gets you drinking more water then totally worth it.

Add some fizz to hydrate

Lastly how about a little fizz.  Either using natural carbonated water like Perrier or San Pelligrino or using something like a soda strea, without adding the sugary sweetner. Carbonated water works just as well with all the above to hydtrate, and has the added benefit of making you feel full, may improve swallowing and has benefits of digestion. Carbonated water may have beneficial effects on your cholesterol, inflammation, and blood sugar levels, potentially reducing your risk of heart disease and boosting immunity. However, more studies are necessary.

So enjoy the sunshine and go make some liven up you water.

HYDRATE, HYDRATE, HYDRATE

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Exercise for Good Mental Health

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Why exercise?

Today let’s take a look at exercise and how it can benefit your mental health and wellbeing.

Many people reading this are under lockdown due to Covid-19, and let’s face it, exercise can be a challenge. Dashing around people, motivation, missing the sports and gym. But we all know it’s good for us don’t we!! Finding a way to keep up the exercise is a must and for many people is a first, forced by the need to just get out of the house. I do hope that those that have just started will keep it.

Well if you need to change it up for a variety or just want some fresh ideas here are a few.

1. Cardio and Aerobic Exercise

Make exercise fun

Make exercise fun

Cardio exercise is about increased heart rate, while aerobic exercise entails increasing oxygen intake. However, many activities achieve both of these at once. So how can you incorporate running, jogging, walking, bicycling, swimming, gardening or dancing into your routine and why is it good for your mental health?

All of these are things you can do right now. Well, maybe a little chilly for swimming. The sea is still a ways to go to warm up enough for most people. You know the saying, dance as though no one is watching.  Even in the smallest space, you can turn up the volume on your favourite jam and dance around the room. Maybe with headphones on if you want it really loud or you live with others.

Cardio and aerobic exercise has been shown to reduce both anxiety and depression by doing the following:

  • Increasing blood flow to the brain
  • Endorphins are released into the body, helping reduce pain and improve mood
  • Positively affecting parts of the brain that impact motivation

Getting outside is excellent for your mental health in a variety of ways. It’s surprising how a gentle stroll surrounded by nature can give you a completely new perspective. Sometimes it’s simply the change of scenery that helps. Here are some reasons why getting outside is beneficial for the mind as well as the body.

Vitamin D

Make exercise fun

Make exercise fun

According to Public Health England, adults and children over the age of 1 should have 10 micro-grams of vitamin D every day. Getting outside in the sunlight will give you a much-needed vitamin D boost. Vitamin D is connected to your mood, and if you’re lacking in it, your mood may be affected.

There’s a reason why people feel happier in the sun because it can really improve your mood. So, if you look outside and the sun is shining, like today, pop out for a bit to soak up some rays (but make sure you protect your skin with sunscreen, even at this time of year you can still burn and remember to moisturise the skin afterwards). We are allowed now!

The fresh air helps too. Fresh air helps to send plenty of oxygen through the blood and allows your lungs to work at full capacity. Plus, oxygen to your brain = more brainpower.

My husband and I have taken up running here and there but walking is our favourite at the moment.  It is amazing what beautiful places we have discovered on our own doorstep that we did not know were there.  Normally we would drive somewhere like RHS Wisley.

High Intensity

Simple High-Intensity Interval Training (HIIT) is also possible at home. Great for a quick workout with maximum benefit. There are lots of different ideas available but I have found one of the simplest and most effective was one promoted by Dr Michael Mosely on his Truth About Getting Fit series:

2. Strength Training

If you go to the gym regularly you are probably, like me, missing it a lot.  You already know that high you get from a good workout. Of course, a stronger body helps release muscle tension, increases strength and helps reduce pain. There are some simple exercises you can do at home to increase strength that are good for beginners and advanced alike.  Try Yoga or Pilates. There are many online resources you can accessand apps you can download. Also, many gyms and gym instructors are providing virtual classes via zoom. That way you can still get the personal support and have your posture checked.

Many of us are sitting a lot more than normal. Working from home brings many challenges. Are you sitting on uncomfortable for long hours? Are screens are ergonomically placed?  This is leading to stiff back and back and neck pain. Targeting the muscles with strenth exercise will help, either more traditional strength training or postoral based training.

I love Somatic movement for reducing tension and relaxing the body after sitting at my desk but I still do some pilates and yoga moves as well.  I love variety. What is your preference? I also take a break every hour and move around. This is also good practive.  Pain and tension will reduce your ability to focus.  Most people can only focus for a maximum of 90 minutes, so take a break before you max out.

Not to worry if you dont have any equiment at home.  A tin of beans can double as a light weight for many exercises. There are also many cheap items that can help, like exercise bands to provide resistance. Have a look on your tube too for inspiration.

3. Flexibility and Stretch

Flexibility is good for overall health and is achieved through stretching.  The jury is out about whether to do this before exercise and after, however every training instructor will advise you to stretch to release tension.  Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness.

Hopefuly I have inspired you.  I am remember an old TV show that was on when I was a child.  “Why Don’t You!”

Why Don’t You? or Why Don’t You Just Switch Off Your Television Set and Go and Do Something Less Boring Instead?

 

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Get a Bit More Zen for Improved Mental Health

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Being a bit more zen can help you get through the day

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More people than ever are suffering will ill mental health, due to the ongoing covid pandemic and other associated problems. Learning a technique that can help you feel more chilled and more zen can really make a difference. Learning to meditate can reduce stress, decrease anxiety and improve mood. Scientific evidence show that meditation can be helpful in fighting illness, including depression, heart disease and chronic pain.

Trying to reach a state of zen when your messages keep bleeping and someone wants your focus, or kids want your attention is a challenge at the best of times, but with everyone in the house trying to stay busy or keep working is particularly challenging. There are a variety of different meditation styles and finding the right one for you can be a bit of a minefield, so here is a simple guide to help you decide which one is right for you.

History

The far eastern countries are well known for being zen. Of course that is where the word comes from. It literally means meditation. See this article in wikipedia for more information. Meditation was first developed in India possibly since 5000BC. The oldest documented evidence is wall art in the Indian subcontinent from about this time, showing people seated in meditative postures with half-closed eyes. During this time and for centuries before, all learning and knowledge was passed on by word of mouth. Almost all the Hindu religious books talk of meditation in some form or the other. So we can safely assume that meditation was also an integral part of the knowledge that the Gurus were teaching their students, and all this was done via the oral tradition. And because it was oral, it is not documented and hence gets very difficult to tell how old meditation really is.

Meditation is the practice of thinking deeply or focussing ones mind for a period of time.  This can be done in silence or with the help of chanting or other aids. Lets have a look at a few different practices, old and new.

1. Mindfulness

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Mindfullness meditation is very zen and very now! It is all about being aware and present and in the moment. It can be done anywhere. You might prefer to find a quiet spot and sit with your eyes closed, focussing initially on your breath and then just noticing what you notice. Allowing sounds to pass you by without judgement. Perhaps while you are running or walking you find yourself in flow, which is another way of thinking about meditation. (In positive psychology flow or a flow state, or in the zone. Characterised by the complete absorption in what one does, and a resulting transformation in one’s sense of time. Named by by Mihály Csíkszentmihályi in 1975).

A form of mindfulness is involved in most kinds of meditation. Breath awareness encourages you to be aware of your breathing, while progressive relaxation draws attention to areas of tension in your body.

2. Loving-Kindness Meditation

A particularly good one to include to help you be a bit more zen is kindness. The goal of this meditation is to cultivate an attitude of love and kindness toward everything. Cultivating kindness towards oneself is really important for good mental wellbeing. While breathing deeply, open your mind to receiving loving kindness, then send  of loving kindness out to others. You can focus on specific people or situations if you wish. Repeat the message over and over.

It can help dispel feelings of anger, frustration, resentment and conflict and increase positive emotions.

3. Body scan or progressive relaxation

Body scan or progressive relaxation meditation, is where you sit in a relaxed comportable position and can your body for areas of tension. The goal is to notice tension and to allow it to release. It is challenging to instantly obtain relaxation so purposfully tensing the area and then relaxing helps send the right messages to the muslces to relax. Start with your feet and work up the body.

Progressive relaxation can help invoke feelings of calmness and relaxation. It may also help with pain, because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep.

4. Guided Meditation

Guided meditations can be very helpful in many situations.  Having something to specifically focus on to guide you through can help you relax and focus. It can invoke sounds, textures and images though use of words, music, sounds of nature or bells, chanting and many more.  Guided meditations can also be used to focus on specific issues like improving self confidence, weight loss, general relaxation any many more.  It is just a case of finding the one or ones that appeal to you.  I know quite a few people use the headspace app. This can be a great place to start.

5. Breath awareness meditation

Breath awareness is a type of mindful meditation that encourages mindful breathing. Breathe slowly and deeply, counting your breaths or otherwise focusing on you breath. You can use sspecific sounds repeated in your head as you breathe in and out. So hung works very well and one I use personally. The goal is to focus only on breathing and to ignore other thoughts that enter the mind. A way to do this is acknowlege them and promise to focus on them later so you can move on.

As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include reduced anxiety, improved concentration, and greater emotional flexibility.

6. Yoga Meditation

The practice of yoga dates back to ancient India. There are a wide variety of classes and styles of yoga, but they all involve performing a series of postures and controlled breathing exercises meant to promote flexibility and calm the mind. The poses require balance and concentration.

it is a physically active form of meditation that blends movements with deep breathing and mantras. People usually learn from a teacher or do a class. However, someone can learn the poses and mantras at home, although best to have a check in with your GP first. It can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression.

7. Zen meditation

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Zen meditation is a form of meditation that can be part of Buddhist practice. Usually studied with the guidance of a teacher because it involves specific steps and postures. The goal is to find a comfortable position, focus on breathing, and mindfully observe one’s thoughts without judgment.

Again, this form of meditation is similar to mindfulness meditation but requires more discipline and practice. People may prefer it if they are seeking both relaxation and a new spiritual path.

8. Chakra Meditation

Chakra is an ancient Sanskrit word that translates to “wheel,” and can be traced back to India. Chakras refer to the centers of energy and spiritual power in the body. There are thought to be seven chakras. Each chakra is located at a different part of the body and each has a corresponding color.

Chakra meditation is made up of relaxation techniques focused on bringing balance and well-being to the chakras. Some of these techniques include visually picturing each chakra in the body and its corresponding color. You may may choose to light incense or use crystals, color coded for each chakra to help you concentrate during the meditation.

9. Transcendental Meditation

Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above you current state of being. You focus on a mantra or a repeated word or series of words determined by your teacher or perhaps you choose your own. This more contemporary version is not technically Transcendental Meditation, though it may look substantially similar. A practitioner might decide to repeat “I am not afraid of public speaking” while meditating.

People who practice Transcendental Meditation report both spiritual experiences and heightened awareness.

In Summary

The various meditative disciplines encourage a focus on heightened awareness, slower breathing, and increased acceptance. Meditation is not a results-focused undertaking. Indeed, fixating too much on the results can provoke anxiety that undermines the benefits of meditation.

Research shows that meditation can work very quickly. Many people who practice meditation report an immediate improvement following a meditation session. During meditation, it is common to feel calmer and less stressed. Over time and with practice, these sensations may continue outside of meditation sessions

There is no right or wrong way to meditate and nothing that says choose just one option. Any meditation is better than no meditation. If your only want to meditate once a week, do so. If you want to try different forms, do that too.

Meditating around the same time each day can make meditation a habit that is easy to incorporate into daily life. If meditation is helpful, it may be beneficial to increase the frequency to twice or more per day or to use it to reduce stress whenever needed.

 

 

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Creative Pastimes to Boost Your Mood

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Boost your mental health with creativity

Today lets take a look at 5 creative pastimes and how they can benefit your mental health and wellbeing.

Many people reading this are under lockdown due to Covid-19, so here are a few ideas to use your extra time to start or restart a hobby, or learn a new skill. Its a smart way to boost your good mental health. Studies show that learning something new creates new neural connections in the brain, which improves memory and performance and makes us feel better.

1. Drawing

Whether is just doodling, colouring in colouring books made for adults, or drawing and painting it does not matter.  Anything that gets your creative juices flowing and gives you time out to relax the mind. If you are new to drawing and dont know where to start I have always found this a great way to get started and would recommend it.

Drawing on the Right Side of the Brain by Betty Edwards. It is the  is the world s most widely used drawing instruction book. Whether you are a professional, a student or enjoy art as a hobby Betty Edwards practical set-by-step guide to drawing will give you greater confidence in your ability, deepen your artistic perception and provide a new way to appreciate the way you perceive the world around you.

Or perhaps a colouring book is more your speed.  There are loads specifically created for adults and readily available on amazon. I love mixing it up between high quality colouring pencils and fine tip staedler pens. Ah so many choices.

2. Cooking

Cooking can be fun and creative. It is also an ideal way to improve your physical health, learning to cook nutritions but fun new meals.  I think I have yet to cook the same meal twice in the last few months.  We have a regular organic veg order and finding new ways to cook delicious local and seasonal produce has been great fun. Yes it has been ocassionally challenging and there have been some veg we would have never considered buying so it has stretched our adventuresome spirit too. It has also saved money, cooking with what is delivered, rather than designing the recipe and going and buying the ingredients.

Baking is also a great skill to have.  This week and I have been learning to bake bread and scones.  Focaccia this week.  Tasted fabulous.  Now the challenge is to not eat too much of it!!! Luckily a lot of these things can be put in the freezer for a treat another day.

3. Music

Learning a new instrument, learning to read music or learning to sing are all fun things to do. Whether you sign up for Gareth Malone’s virtual weekly choir or decide to learn to play an instrument there are multiple benefits.  Just because we are on lockdown does not mean that these are unachievable. There are so many online resouces available from eLearning to You Tube or many apps.

If you started in your youth but gave it up now is a chance to rekindle your passion. Learning an instrument relieves stress and also improves brain power.

Remember that listening to music can completely change your mood.  Something to make you dance round the room or something to help you relax or meditate, it does not matter. What is important is that we do.

4. Writing

Writing is a great way to be creative, whether it is journalling or creating a novel or poem. It can be with a beautiful book and pen, a structured journal, a typed note or a captured voice message. Journalling as a fabulous way to reducing anxiety by getting thoughts out of your head and on to the page. I personally love to have a special note book around to doodle and write in when the mood takes me, but I also use a structured journal to help think through things or for personal evelopment.  One of my favourites is Daily Greatness.  A structured journal can also be great for thinking about what you are grateful for and what life afirmation can boost your mood.

There is plenty of room to get creative and there any many online resouces to help you. If an app is your preference try Masterclass or if eLearning suits you best try FutureLearn. Of course reading a book on the topic can also be inspiring. Not everything has to be online.

5. Learning a Language

Learn a new language

Where we live is becoming more and more multicultural.  In our small block of 5 houses alone we cover Easern Europe, Asia, West Indies and UK. Whether you want to be able to converse in the language of your neighbours or have your eye on the prize of the next holiday, when allowed, why not prepare and extend your vocabulary beyond what’s required to order food and ask directions. Duolingo seems like a great way to start. It makes games out of learning, and games are always fun right! It is also free if you don’t mind the ads. You can also graduate to having practice sessions with friends with a glass of wine or a virtual coffee via zoom.

 

Makes you just want to do a little happy dance doesn’t it!

 

 

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How important is your health to you?

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How important is your health to you, more specifically your physical health? Now what do we mean by physical health? Well physical health means that you’re free from illness or injury.

Physical health is critical for overall wellbeing. Some of the most obvious and serious signs that we are unhealthy appear physically. Addressing physical health is crucial for sustaining overall health and wellbeing.

While physical health consists of many components, here is a brief list of the key areas that should be considered:

  • Physical activity – includes strength, flexibility, cardio vascular and endurance
  • Nutrition and diet – includes nutrient intake, fluid intake, and healthy digestion
  • Rest and sleep – includes periodic rest and relaxation, along with high quality sleep
  • Hydration – keeping the body hydrated with fluid

Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions.

Physical activity

Most healthy people should be active on a daily basis. This should be a mix of both leisurely physical activity and structured exercise. Examples of leisurely physical activity include gardening, housework, hiking, biking, dancing and walking. Examples of more structured forms of exercise include strength training, running, and swimming.

If you are new to exercise then do find someone that can help you plan a routine that is good for you.

The best form of exercise is the one that you enjoy doing.  Nutrition and diet

A well-balanced diet should contain carbohydrates, proteins, fats, vitamins, and minerals. Hydration is a key component of physical health and mental acuity and should be. Water should be consumed throughout the day. Meals should be regular and portion sizes should be sensible. Restriction of sugar is recommended and consumption of food in it natural form rather than processed.

And it can be quite hard, when you’re feeling stressed, to think about eating healthy. You just want the quick hit; you just want something to be easy. It can be quite difficult to look after your physical health when you’re in a high-stress work environment, but when you’re highly stressed, that’s when you really think about good nutrition and getting exercise and fresh air. That is what will support you back to balance.

If you are really busy then one of the best things you can do is sit down and plan your meals.  Maybe cook several meals on the weekend that you can take out the fridge or freezer and reheat. It helps move you towards a healthy diet.  Also, plan your breakfast and maybe think about things that you can prepare the night before. Keep it simple.

Like everything, experiment, have fun, find out what works best for our body, whether that is a high protein diet, vegan, high fibre, etc.

Rest and sleep

Too little sleep has the same influence on brain as too much alcohol.  You can end up feeling groggy and have trouble co-ordinating and concentrating.

While regular activity is essential for physical health, allowing the body to rest is just as important. Spending time relaxing or taking short naps can help rejuvenate the body. Sleep should take place in a quiet, dark environment and should last approximately 7-9 hours. Sleep, quality as well as quantity is really important.

Hydration

Hydration is important for the body to function. Lack of hydration affects mood, energy levels, reaction time, memory, co-ordination. Make sure you drink water or eat foods that also hydrate you.

Making Changes

Massive action can feel overwhelming. Making small changes are much easier to manage and will help you towards your health goals. For example, if you want to lose weight, 80% of your results will come from making just 20% of the changes. Reducing sugar is key change. Make some small changes to your sugar intake. If you want to improve your fitness get  off the train or bus a stop early and walking a little each day. You will be amazed at how invigorated you feel.

“Uninterrupted sitting constitutes a substantial risk to physical and mental health,” according to a study by Dr Alexander Mussap. Take regular breaks and walk around.  Get out in the fresh air if you can. It will help you feel energised, help you sleep better and help improve your mood.

Focus on building up fluid intake slowly too.  If you are not used to hydrating throughout the day, then it is a bit like watering a flower pot that the soil has dried up.  It just goes right through the pot! Taking electrolyte hydration can help the body absorb fluid and rehydrate the body.

Remember, progress not perfection is key!

Written by Alison Charles and Reyhana Jano

 

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How Important is Work Flexibility

How is flexibility perceived?

Many companies see flexibility working as an option, however it is not.  All workers within the UK have a legal right to request flexible working if they have been working for the same company for 26 weeks and the company has to review all requests in a reasonable manner.  However, there should be a sound business reason as to why they are not able to consider flexible working.

You can find more information on the ACAS website:ACAS: The right to request flexible working

Employers give many reasons why employees’ cannot work flexibly. These aregument do not stand up with current technology. Companies have no excuse with technology of today.

Get with the programme! Clearly all of these issues are easy to overcome.

Happier Employees

Flexible working can lead to a happier and productive workforce. It can have a huge impact on employee satisfaction.  Employees are more committed to their role with flexibility.  No one want to feel that management think they are skiving off work.

Research has shown that employees are less stressed as flexible working allows them to work around responsibilities outside of their job.  It helps them balance their work-life schedule better.  It in turn leads to improved employee health.

Flexibility works both ways.  Companies can save cost by reducing the need for office space. Employees are less stressed so overall health is better. Therefore better health equals less sick days equals reduced cost. It is a no brainer.

Helping to attract and retain employees

It is a good attraction tool if companies are looking to recruit potential employees.  Employess might not all want to work from home,  so not everyone will take up the offer. Employees can choose according to thier circumstances.

It improves the company’s rate of retention as employees’ would be less likely leave for a company who does not offer this benefit.

With the focus these days on sustainability and the footprint companies are leaving on the environment, work flexibility assist companies in becoming more greener – employees do not have to travel to work which leaves a smaller carbon footprint and as already mentioned, smaller work space is required.

Clearly there are benefits for both employers and employees by adopting flexible working. So by setting clear boundaries it can work.

Written by Alison Charles and Reyhana Jano

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Simple Stress Busters

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Lets talk about stress

Feeling stress is a natural reaction in the body, that feeling of fight of flight.  However the body is designed to deal with the danger and then reset.  In the modern world we live in though, we rarely get the time to properly destress, and so the stress builds and builds.  It is really important to take the time to help the body reset. Here are some really simple exercises you can do that take just a few minutes.

Try them out and find out which one works best for you.

Firstly is the rescue breath.  This is a deep breathing exercise to help you dissolve stress and restore calm. It helps calm the mind and slow the heart rate.  It is great to use in the moment.

Then there is the reset ritual, to help you release stress and tension and give you a boost.  You will feel relaxed and energised.

Thirdly is Tactical Breathing, which is a technique, taught to the military and emergency services, and another easy method of calming the parasympathetic nervous system.

Lastly we will show you a tapping technique called Through Field Therapy (TFT).  We will show you a specific series of meridian tapping points in a pattern called The Psychological Reversal Triangle (PRT), which can help calm you and reduce stress and anxiety.

It is so much easier to demonstrate them than to try and explain them so enjoy watching and have fun trying the techniques yourself.

Written by Alison Charles and Reyhana Jano

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Coping with Change

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Do you struggle to cope with the amount of change you experience around? Is change a constant at work?

Change is a fundamental fact of life. You cannot stop the onward march of change, but you can manage how you react to it. There are things you can do to cope with it personally and plenty you can do as a business owner or manager to support people and help the transition.

It is inevitable, change, but you can actually deal with it, and you can actually develop some coping strategies. You can also do some key things to make it less scary.

Dealing with Change on a Practical Level

On a daily basis within the businesses, change can be anything. When we think about change, we think more about the major change, such as restructuring, people buying over businesses, people losing their jobs but there is minor change as well.  For example: going on a training course has an impact in terms of the where and when you’re going to be doing your work. This means you also have to think about change within the work space.

What about change in our personal life and what impact does it have on our daily activities within the work space?

We need to look at at change holistically and not compartmentalise it in terms of work and personal life.

We spend much of our time at work and change here has a major impact, but is change necessary? Businesses have to change to keep up.  We need to juggle changes in technology, requirements of different generations of staff, differing client requirements and staying ahead of the game to stay in business.

The impact of change on the employee wellbeing

Change, for most people, tends to be quite an uncomfortable place to be. It means that there is uncertainty. It could be that there job might change or disappear altogether for example. Employees are likely to be worried about the new role, whether they’ve got the right capabilities in place to be able to deal with it.

Somebody might be worried about whether they’re actually going to have a role with the changes that are coming – there will be a level of uncertainty about what’s going to happen – “am I going to have a job in the future”.

Even if you’re working for yourself there’s still a massive level of uncertainty around change. You’re constantly on the lookout regarding your client base, what’s going to happen tomorrow and I’m going to have enough money to pay the mortgage. You know when you’re working for yourself you tend to get those peaks and troughs so actually responding to all those demands is what makes things worrying.

It doesn’t just impact employees but it impacts sole traders and business people as well.

Are our leaders resilient enough to manage change?

Communication, communication, communication is key. It doesn’t have to be a complicated strategy that you’re putting in place. It can be something simple, but tell employees why change is happening. Explain to them the impact it’s going to have on them.  Much of the worry will be because employees do not feel informed or included.  Make sure to get their input too.  They might think of something you have not. We think we need to come up with the solutions ourselves but often your employees have the answer.

Giving employees the opportunity to ask questions and including them as part of the process helps reduce the stress.  Communication is very important.

Communicating with customers or clients is equally important.  It might be that their needs are driving the change too.  Keep them in the loop and work with them to deliver fit for purpose solutions.

As a small business owner it can be quite isolating and change can feel that much more stressful. You need support around yourself.  You need to think about where can you get that support. Reach out to others and get their input.

If you’re working within a co space environment there will be other people that are sole traders as well or start-ups.  See if you can get a network group going within that environment and how you can help each other.

A coach can also be a great benefit to help manage change.  They are a great sounding board, listener and trusted advisor.

Mindset

Many people worry about what the outcomes might be, and have a tendency to catastrophizing and in their minds that things will be a lot worse than they are. You have to find people around you that you can go and talk to, to actually talk about your fears and worries, and to go through a process that they can help you with, where you are given the space to think about what the worst-case scenario will be.

  • Is that really likely to happen?
  • Have I been in this situation before?
  • Was it as bad as we expected?

Going through this process will help put it into perspective, and nine times out of 10 things are never as bad as you think. Even if it is worst case scenario, and you are working for a company and is facing redundancy; you never know what sort of opportunities are going to come along.

Mindset and how you approach things, looking for the positive can make a massive difference about how you feel internally. Try reframing any negative thoughts and see how you can make it into a positive one.

Find techniques that help you destress, make sure you take time for yourself and do something fun.

For further ideas go to https://www.facebook.com/ProsperThroughPeople/ where you will find a growing number of videos to help you.

It is very easy to keep pushing, which can lead to burn out so self-care and care of your employees is really important.

Making change personal

If you want to make changes on a personal level, one of the key things is to really understand where you’re at. So for any change to happen, you really need to know where your starting point is.

Journaling is really useful to actually be able to look internally and see where you are at and what your mindset is. So start to do things like, say for example, if you find a particular situation stressful, start to make a really short journal. It doesn’t have to be pen and paper we’ve all got smartphones these days, it’s really easy to get an app to do journaling on. It doesn’t matter where you do it you can also record messages there’s apps like mental snap where you can record your mental state.

The important thing is to actually have that inward reflection and start to look at; okay I’ve got a bit anxious about that. What was the trigger? And then start to look at, what was it something external, was it something that I didn’t understand, was it that I didn’t have enough information, was it me reacting to it to somebody else, and just really understand what the triggers are and what makes you feel that the worst is going to happen in the first place.

Once you’ve done that journaling, you’ll start to understand and dig under your own hood a little bit as to what makes you tick, and what actually puts you into that, we like to call it sort  of catastrophizing, where you always think the worst is going to happen. And then you can start taking steps to think about well actually is that really, really the case.

Mahatma Gandhi said: “Be the change you want to see in the world.”

Change is a journey. I hope you enjoy your journey.

Written by Alison Charles and Reyhana Jano

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World Suicide Prevention Day

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World Suicide Prevention Day (WSPD) is an awareness day observed on 10 September every year, in order to provide worldwide commitment and action to prevent suicides. There are various activities around the world.

What’s the campaign?

The campaign is a joint collaboration between the World Health Organisation, the World Federation for Mental Health and the International Association for Suicide Prevention.
Working Together to Prevent Suicide is the theme this year, which will be retained for WSPD in 2019 and 2020. The theme was chosen as it “highlights the most essential ingredient for effective global suicide prevention – collaboration”.

Every 90 minutes a life is lost to suicide in the UK. Globally a person dies every 40 seconds by suicide and up to 25 times as many make a suicide attempt. Therefore many have been bereaved by suicide or have been close to someone who has attempted suicide.

It touches the lives of people in every corner of society – from builders to doctors, actors to the unemployed and homeless. It’s the biggest killer of people under the age of 35 and men are three times more likely to take their own life than women.

“It’s rarely talked about, a taboo that threatens to continue its deadly rampage unless we all stop and take notice”.

Unfortunately, my own cousin committed suicide 28 years ago.  I still feel sad when I remember him. I still feel said when I think of him. He was a gentle soul, taken from life too early. The aftershock on family, friends, colleagues is very traumatic.  What could we have done differently we wonder.  It is just as important to get help and support of you have suffered a loss and are struggling.  It is important for you to talk to someone too and also ask for help.

There are a number of different organisations that can help from your GP and local charities with qualified professionals.

How can you help?

When stress, depression and anxiety hit so hard that someone feels suicidal, reaching out and asking for help can be the hardest thing in the world to do. So we have to continually reach in. Just reaching out to someone and offering a helping hand and some comfort can make a difference. So many people worry about what to say or that they may say something that makes the situation worse.  However, in reality, the listening ear of someone with compassion, empathy and a lack of judgement can help restore hope.

Taking a minute to reach out to someone in your community could change the course of another’s life. A family member, a friend or a stranger, just reach out.

What to look out for

We need to look out for those who are not coping. Individuals in distress are often not looking for specific advice. Warning signs of suicide include: hopelessness, rage, uncontrolled anger, seeking revenge, acting reckless or engaging in risky activities – seemingly without thinking, feeling trapped like there’s no way out, increased alcohol or drug use, withdrawing from friends, family &  society, anxiety, agitation, unable to sleep or sleeping all the time and dramatic mood changes.

What can companies do to help?

Today is a great day to remind people of what help and support is already available to employees. So perhaps an Employee Assistance Programme, a chat with HR or their line manager or a wellbeing programme. Think about what can help the most. Have a variety of options available.

These are all ongoing activities, not just ones that are focussed on for Mental Health Awareness, Stress Awareness and Suicide Prevention Day. Remember to focus on it all year round.  While the focus is on suicide prevention, in social media and on the news, it is a good time to raise awareness.

I would love to connect and discuss the topic further. Perhaps you have a particular issues you wish to discuss.

Here’s my calendar link to make finding time easy.

 

 

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Is Your To-Do List a Challenge?

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Is Your To-Do List a Challenge?  According to a recent study commissioned by the Financial Conduct Authority (FCA) you are likely to have an average 33 tasks to complete each week.  Is this manageable?

According to the survey, about 60% feel overwhelmed by the sheer number of tasks.  Sorting finances feature quite strongly but day to day tasks like looking after pets and taking care of the household chores are also on the list.

Two-thirds of the people surveyed feel like they are operating on autopilot, meaning to-do lists left as to-do and a never-ending list of tasks just get added to the bottom while others are there so long they fall off altogether.

Many people are planning to use the long bank holiday weekend to tick things off their job lists.  I have to admit, I will be too. My to-do list includes a lot of fun things as well as some household chores. It is really important that you get a balance and remember to schedule some rest and relaxation time.

Is Your To-Do List a Challenge? Here are some simple tips to help get that list sorted.

  1. Categorise the tasks into Urgent, Important, Waiting on someone else, delegate, decision
  2. Focus on the urgent ones first.  Put them in order of urgency.
  3. If the task itself feels large and overwhelming then break it down into a series of smaller, manageable tasks.
  4. Regardless of how long the task takes, do them in the category order.
  5. The more urgent ones you tick off the better you will feel
  6. If you are waiting on someone else, go give them a nudge now
  7. If you can delegate do so

Good luck with your list.

If you are interested in finding out more about how to overcome stress then I would love to connect.

Here’s my calendar link to make finding time easy.

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Stress at Work Rises

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Shocking number of people work while ill; stress at work rises. A new report carried out by the Chartered Institute of Personnel and Development (CIPD) was released today, just in time for Mental Health Awareness Month.  The statistics are shocking.

People working while ill has tripled since 2010

The Health and Wellbeing at Work Survey was carried out at the beginning of 2018. Respondents to the survey said they had they had observed presenteeism (people working while ill) in their organisation over the last 12 months, compared with 72% in 2016 and just 26% in 2010.  This is their 18th Survey, so there is now a wealth of data to compare with.

Fewer Companies are Challenging “Presenteeism” and “Leavism” than in 2016

Even despite these shocking figures, only a very small number of firms are taking steps to tackle the issue.  In fact 50% fewer companies are taking steps to tackle the issue in 2018 than in 2016.

As well as “Presenteeism” being a problem, the new buzzword is “Leaveism”.  This is when people use their annual leave to work.  This is also highlighted in the report with only 27% of companies that see this behaviour, doing something to discourage it.

Working while ill bad for the individual

Shocking number of people work while ill; stress at work rises. Neither Presenteeism nor Leaveism is good for the individual or the company.  Everyone needs downtime and some R&R.  If staff are using their annual leave to get work done that is bad news.

Work is more pressured than ever and so many people are worried about job security. They show up because they want to be seen and want to give no reason to be first in line for redundancy.  In the longer term this can lead to more serious illness and a lot longer on sick leave.

Bad for Business

As well as impacting the wellbeing of the individual, it will also have a disastrous result for your company productivity.  People who are struggling are not working at their best or fullest capacity.  In fact, they are probably operating well below par. The longer this goes on the less productive they will be.

What Can You Do About It?

There is a direct link between presenteeism/leaveism and increases in stress-related absence and other mental health related illnesses like depression and anxiety.  These are still among the top causes of long-term sickness absence.

If you recognise this behaviour in your company, that people are working when ill in particular, then a focus on employee wellbeing as a whole can reduce unhealthy workplace practices.

Senior leaders are key influencers and must support wellbeing.  They also need to act as role models within the company.  Managers within the company, at all levels, need the training to support employees and often themselves.

“In order to tackle these unhealthy practices within your company, it is vitally important that you invest in a health and wellbeing strategy, and that the strategy is at the core of your values.  I am in no doubt that if you do invest in a health and wellbeing strategy you will absolutely see the benefits.” Pam Whelan, Director of Corporate, Simply Health

I will be taking a deeper dive into different aspects of the report in future blogs.

Need Help?

If you need support in implementing your wellbeing strategy or changing behaviour in your company, or perhaps you are interested in finding out more about how to support your employees then I would love to connect.

Here’s my calendar link to make finding time easy.

 

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Employee Wellbeing

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Employee wellbeing is a hot topic at the moment, but do you really understand how to look after your own wellbeing when you work in a high-stress environment?

Any role that is customer facing is stressful. The Service Desk Institute realise how difficult it can be for Service Desk staff to know how to cope with stress and how critical it is to have the right support in place.

I joined us as one of our leading breakout speakers at The Conference for Service Desk Leaders 2018 to discuss the importance of wellbeing in the workplace.

What are the 5 Pillars of Wellbeing?

I particularly like the phraseology of Dr. Rangan Chaterjee in his book “The 4 Pillar Plan.  How to relax, eat, move and sleep. Your way to a longer, healthier life”.  The art of wellbeing or being well is to have all of these four elements in balance.  The one extra I would add is mindset.

As well as the stress of dealing with people we live in an age where we are overwhelmed by data and deadlines and we are on fully connected overdrive.  How many of you get up in the morning and the first thing you do is reach for your phone, check your social media and your emails?

Our adrenal glands get overstrained. The adrenal glands secrete adrenaline to help your body respond to stress, but they also regulate many vital processes in your body, such as metabolism.  Constant stress is like putting your foot on the accelerator all the time, at some point you are going to run out of petrol. It is also like overloading a PC with different processes.

It is absolutely critical to give the body a chance to reset and engage the parasympathetic nervous system, which is the equivalent of putting your foot on the brake, or if you think more in PC terms, a reboot.

Here are some ways to consider that might help you look after your employee wellbeing. Always check with your GP or other suitably qualified medical professionals about a lifestyle change or before embarking on exercise.

Relax

Every person is different so everyone will find different activities relaxing. The important thing is that you do take some time for self-care.  This allows the body to do that essential reboot. A morning meditation session, where everyone knows not to disturb you, might be your relaxation.  Maybe it’s that hot bath with a good book, last thing at night.  Perhaps you have a particular hobby or interest that is your “YOU” time.  If not, learning something new is a great stress buster and has numerous other benefits for the brain too.

If you are at work and you have a particularly difficult customer, then how about resetting right after the call.  I personally love the Hayo’u Method.  Try this reset ritual:

https://www.hayoumethod.com/the-rituals/reset-ritual/

If you can’t leave your desk then some slow deep breaths can really help.  Put your elbows on the desk and cover your eyes with your hands and block out the light.  Leave a gap between your hands and eyeballs, like a cup. Breathe in 4 counts.  Hold 4 counts. Out 4 counts. Hold 4 counts. Repeat. If 4 does not suit then find your own rhythm.

Eat

Eating a healthy diet is critical to overall wellbeing.  However, I am not about to prescribe a particular eating regime.  Your GP or a qualified nutritionist is the best person to approach.  They can help you find what works best for your lifestyle and body type.

The tendency, when we are stressed, tired and busy, is to choose convenience foods, alcohol and sugary foods.  All of these actually put more stress on the adrenals and therefore make the body more stressed.  Make sensible choices but be kind to yourself, an occasional reward is also good for you. It keeps you motivated and keeps levels of enjoyment high.

Make sure you encourage your employees to take a proper break at lunchtime and eat appropriately!

Move

Exercise is a great way to relax and de-stress so it might be your choice of relaxation too. It releases endorphins, which gives a feeling of wellbeing.  The key is to find out what you enjoy.  If it is fun then you will keep doing it.  Whether it is pumping iron at the gym or taking a class.  Following a High-Intensity Interval Training (HIIT) programme, running with a group in the park or doing a dance class it all helps.  If that all sound a bit energetic then slower exercises are also great.  Try Tai Chi, Pilates or Yoga.  There are some great online resources if you don’t want to go to a gym.  If you are embarking on exercise for the first time do check with your GP.

If you don’t have much time then there is a lot of research about short workouts with maximum benefits.  Watch “Trust me I’m a Doctor” on BBC for some ideas.

What about taking your employees on a walking meeting. Encouraging people to walk round the block if they are working from home.

Sleep

A good nights sleep is so critical for feeling energetic and healthy.  Stress can mean you spend the night lying awake trying to sleep and watching the minutes tick by, then waking up in the morning feeling tired and grumpy.  If you suffer the occasional night of bad sleep this might help.  If it is more prolonged then do have a chat with a qualified medical professional.

Choose your preferred relaxation method to help you switch off.  Leave any phones, tablets, TV’s off and preferably out of the room altogether.  Even reading can hinder more than help.  If you do find yourself running through things then get up and write them all down and then go back to bed.  Getting them on paper can help clear the mind.  If you wake up several times in the night, then try going to bed slightly later and getting up slightly earlier. It can help reset the body clock.

Mindset

Above all be kind to yourself. Think about how you would talk to a loved one and treat yourself with the same respect.  Keeping a journal or diary can help uncover unhelpful behaviour.  Half the battle is recognising it, then you can do something to change it.  Look for times when you are stressed and you have no control of the situation.

Perhaps you are driving and there is a traffic jam.  Can you change it? “No”.  What you can do is take the time to do some deep breathing exercises, listen to your favourite music and enjoy the scenery. Well that feels so much better, right?  Keeping a journal of instances like that can help you notice patterns and stress triggers.

A journal can help you make changes that will lead to a more resilient you.  Greater resilience means greater capacity to cope with stress and with change. It means you are more likely to do something that you are fearful of and try it anyway.  This in turn builds confidence, self-esteem and resilience.  It directly impacts your ability to feeling and being well.

Now over to you

What changes are you going to make to improve your own wellbeing?  What are your goals?  Go write them down.  Now create an action plan made up of small steps to achieve your goals. Small steps lead to constant wins and are the most sustainable.  Remember your wellbeing, your way.  Be Well!

If you are interested in finding out more about how to manage stress then I would love to connect.

Here’s my calendar link to make finding time easy.

 

 

 

 

 

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Tactical Breathing for Stress Reduction

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Do you find speaking in public stressful?

Do you need to step up and speak in front of audiences to promote your business and showcase your expertise?  Or perhaps you are seeking promotion of have been recently promoted and now need to talk confidently in front of an audience.  Do you feel confident or do you feel stressed?  Do you love it or hate it?

I was a painfully shy child and speaking on a one to one basis was often painful but speaking to a group was horrible, let alone speaking in public, even to a really small audience. Some of you might already know that I am ex Army.  For those that don’t it might come as a bit of a surprise, being only 5 feet 2 ish!!  I was tidying up the other day and came across some old photos of me in uniform and started to think about my military service.

Speaking in public is one of the biggest phobias

It was during my time in the military that I had to overcome my fear of speaking in public.  Of course speaking in public can be one of the most painful stressors for so many people.  In some countries even being ranked as the highest fear, even greater than the fear of dying, spider or snakes.

In the Army there was no room to be a shrinking violet, but I was naturally shy, but at some point I became ok at public speaking and got my fear under control.  Seeing the photo made me think about that time and I started to get curious about when exactly it was that my reaction to speaking from the front of the room changed.  Then it dawned on me that learning a skill in one area actually helped me in the other.  That skill was tactical breathing.  We were being taught this technique to help ensure that we could calm ourselves when we needed to.

Tactical breathing is taught to military personnel, police, and others in highly stress intensive roles and it really works.  I was naturally applying the technique before speaking in front of a large group or before taking drill where I had to project my voice across the parade square.  While I was not at the stage yet where I actually enjoyed being in front of an audience, that came much later, it got me to the point that I could actually do what I needed to do with a level of comfort.  It calmed my mind and stopped the jangling nerves.  Interestingly I had never made the connection until recently because I just naturally did it without thinking.

Tactical breathing

Tactical breathing requires you to consciously regulate the amount of airflow your body is receiving over a set interval. Most commonly is a count of 4 but experiment and see what works for you.  You could find 3 is better or maybe 6. While it can be a difficult technique to master under extreme stress, the principle of the breathing is simple.

Breathing is as follows:

  1. Slowly and deeply inhale through the nose for 4 seconds.
  2. Hold the breath in for 4 seconds being sure to keep the rest of the body relaxed. (This can take practice as the tendency can be to hold tension and draw up the shoulders so the techniques needs regular practice)
  3. Slowly exhale through the mouth for 4 seconds.
  4. Hold the empty breath for 4 seconds.
  5. Repeat until your breathing is under control.

Repeat the entire process four times.

It can be applied to any stressful situation

The really great thing about this technique is that it can be applied to any situation that you feel stressed, not just speaking in public. Your body has multiple responses but we are specifically concerned with what happens when you are stressed, the fight or flight response. Any situation in which you feel stress your body will automatically pump adrenalin and other hormones into your body to either give you an extra spurt of speed to run or numb any injury and clot the blood flow.  Not really how you want to feel when you want to feel at your best and showcase your expertise.

Now do the tactical breathing and you will find that you calm down and your head clears.  Your pulse rate will slow.  Your sweaty palms will dry and any shaking will cease.  Now you are ready to move forwards.  Of course the trick is to practice this when you are calm so that when you need it, it is second nature and you don’t have to think about it.  With Tactical Breathing you will have the mental strength and inner calm to achieve peak performance.

If you would like to receive a free copy of my MP3 recording on tactical breathing and relaxation then please fill in the contact form with “Tactical Breathing” in the subject.

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The Benefits of Volunteering

Volunteering helps Build Emotional Wellbeing

Did you know that volunteering has considerable benefits for helping manage you emotional wellbeing and good mental health.  It can also help give direction and meaning when perhaps it might be lacking.  When you volunteer you can utilise skills you have already to help others learn, develop and grow.  For example our Soroptimist Club in Cambridge serves cookery lessons at Whitworth house.

When you are in a high pressure, busy job I do know that you might think I am bonkers to think that you might find the time.  Think of this though, what if, one a month you gave up just 1 hour of your time to help someone else?  Doable?  Probably.

I have been volunteering for Soroptimist International Great Britain and Ireland for 4 years now.  It is incredibly rewarding.

Soroptimist International was founded in California in 1921 with the specific aim of transforming the lives of women and girls worldwide through education, empowerment and opportunities, has a membership of 8000 in the UK.

Those of you that know me, know that I was, myself, off with stress related illness back in 2011.  volunteering was one of the best things I ever did.  It got me out of my own head and helped me focus on the wider world again.  It also helped put a bad day into perspective.

What about joining your local Soroptimist Group?

Our East London Soroptimist Club supports the Kori Project is Sierra Leone.  It is just one of the projects we support.  Supporting projects both at home and abroad broadens our horizons.   We are particularly delighted with the water pump we paid for, (see picture below) which now reduces cases or water borne diseases.  If you want to know more come to a speech I am doing in London on 20th July.  Details and links are below.

I have been so amazed by this organisation I wanted to be more involved to in October 2016 I became President of the London Anglia Region of Soroptimist International

You can find out more about Volunteering and Women: Engineers of Change at a talk I am doing this month on Thursday 20th July
http://events.constantcontact.com/register/event?llr=orvozafab&oeidk=a07edw2y1mreee664f6

Volunteering helps develop new skills and improves job/promotion prospects

Not only can you help others but when you belong to an organisation like Soroptimist International you also have the opportunity to learn new skills and gain experiences that are relevant for your career.  Employers believe volunteering delivers positive results:

  • 80% Valued on a CV
  • 23% Better team working skills
  • 21% Improved communication skills
  • 15% Organisation & time management skills
  • 10% Can indicate leadership & management abilities

Employees surveyed at the same time, while agreeing with these results, also cited volunteering as a way to:

  • 84% find work
  • 70% earn a better salary
  • 24% gain promotion
(Time Bank Survey June 2009)

Other reasons for volunteering include:

  • Make a difference
  • Build on existing experience and knowledge
  • Develop new skills
  • Gain accreditation
  • Get to know a community
  • Feel valued and part of a team
  • Have fun
  • Make friends and have fun
  • Improve health

With a ‘job for life’ fast disappearing over the horizon, individuals can take a Gap Year before University or a Sabbatical during their professional life. Enlightened companies, such as Shell, provide employees with a Sabbatical, usually spent working in the community. As do some countries: Belgium has a Time Credit system which entitles employees a once-only year’s absence from their job, to prevent burn-out and provide an opportunity to pursue other important things in life.

So volunteering doesn’t just benefit others – we grow, learn and develop our own skills as a consequence or we get to use existing skills in new and exciting ways.

 

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Why Are Our Youngsters Suffering with Mental Health?

Young people and mental health

This really shocked me recently, how much youngsters are suffering with mental health issues, even really young children as young as 5. According to research for BBC School Report, half of teenagers with  issues try to cope alone. And a third said they were not confident enough to speak to a teacher. Teachers say they are given no awareness training on mental health issues and how to help students. UK figures revealed that Childline gave 3,135 counselling sessions on exam stress in 2016-17 – a rise of 11% over two years.

It was good to see that some forward thinking schools are training parents, pupils and staff how to cope with stress. The aim is to provide early intervention before mental health problems develop.

Mental Health and Schools today

I wondered why .health issues are so much more prevalent that when I was at school and what had changed. The problem seems to be several fold from the concerns expressed by the teachers I spoke to.

  • With a continuous focus on how schools are performing, this is translating to pressure on pupils to be continually tested throughout the year to prove performance.
  • Social media is a massive contributing factor, with pupils continually focussed on how well their peers are doing and then putting pressure on themselves to do better. Then there is the cyber bullying.
  • There is a worry about good grades to get university places and jobs thereafter.

What can you do?

I am not saying I have a solution for all the mental health problems that teenagers are experiencing right now. However, I can advise how to cope with the pressure they feel, whether it is any of the above circumstances or ones that I have not listed.

Try these

Try teaching this short meditation to your children and perhaps give it a try yourself, it really helps promote good mental health manage stress.

  • Find a comfortable spot, where it is quiet and you feel safe.
  • Put on some gentle music in the background that helps you feel calm and grounded.
  • As you rest your body now rest your eyes. Take your hands and make a cup so that the tips of the fingers cross over. Place the palms of your hands comfortably one over each eye so they block out all the light. The crossed fingers should lightly touch the forehead. Take a few moments to rest the eyes and just focus on the dark inky blackness and then close the eyes. (It can be more comfortable to sit on a chair to do this. Rest your elbows on the table to support your arms comfortably or if you are sitting on the floor support your arms with a couple of cushions)
  • Now focus on your breath as you breathe in and out.
  • As you breathe in say, in your mind, the word “SO”.
  • As you breathe out say, in your mind, the word “HUN”.
  • Breathe gently and focus on diaphragm gently rising and falling.
  • When you are ready open your eyes and come back into the room.

Spend just 5 minutes each day at a time that suits you. Slowly build up to about 15 to 20 minutes each day. More if you want to. You will find this helps still the mind and resets the body. You might even find that you feel refreshed and energised afterwards.
This exercise is very good to do if you are studying. Take a break every 90 minutes and do a few minutes resting the eyes and focussing on your breathing.

My day

I do 30 minutes myself to look after my onw mental health. I have a music compilation on my iPod that the tracks add up to 30 minutes. That way I know that I can completely relax and when the music is finished my 30 minutes is up and I am ready to go back to what I was doing. Sometimes I prefer to do this in the morning before I start a busy day, sometimes in the middle of work to take a break and sometimes at the end of the day to wind down. Occasionally I might do it at different intervals for a shorter time.

Take care fof your own mental health. If you spend more than 90 minute segments working on something then most of the time you might notice that you become less effective. You will be amazed how much more receptive your brain is to revision or work after taking a break.  You will be surprised at how often the answer will just suddenly present itself during a meditation.

Well I am off to follow my own advice and spend 30 minutes!!

 

 

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Can Physical Exercise Support Good Mental Health?

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May Mental Health

Why do we focus on mental health?

In the UK we have a whole month focussed on Mental Health, but last week was specifically in the focus of Mental Health Awareness week. There have been a multitude of programmes, articles and blogs.

Why do we focus on Mental Health? Well that is because, like physical health, we can have good health or bad and like physical health, there is plenty we can do to improve. In fact many of the things you can do to improve physical health will also improve mental health. This was particularly well highlighted on the BBC programme, Mind Over Marathon, following a group of ten people with different mental health issues to be encouraged and trained to run the London Marathon.

Running is a great coping mechanism

While I am not a runner myself, I can completely identify with the messages from the programme. Exercise, not just running, can really help improve both physical and mental health. It has certainly been my personal experience.

Here are the great messages from the programme that I really liked, but starting with a phase that I thought was a gem and my absolute favourite “Fall in love with moving forward”. What a great motivational phrase with so many interpretations. So here are my top 5 with my spin on what was said.

1.  Running is a great coping mechanism. Running and mental health are really good companions. It releases endorphins, which make you feel better. If you run as part of a group then you also get community for support and structure from the trainers.

However if this seems a little too intense right now start with something gentle like walking. If you prefer a group and want the sense of community then joining a local rambler group, U3A or similar can be a great way to get some exercise. A lot of WI and Rotary clubs have walking groups too.

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What about swimming?

Swimming is also great. (One of my personal favourites!). Many local council pools have very reasonably priced classes if you feel you want help getting back into a routine. They key is that any exercise really helps.

2.  People assume that if you are diagnosed with a mental illness that you are really ill and that there is something really wrong with you. This is the stigma that, unfortunately, so many people have to go through. Here is the reality. The reality is that you yourself or someone close too you will suffer from bad mental health at some point. Just like a physical illness, the person needs TLC, rest and recuperation. They are just like you and me.

3.  If you are suffering ill mental health yourself, you might have coping strategies, you might not. Acceptance of where you are is crucial. Having a support group to turn to will help. Logic does not work however you try and rationalise the feelings. Just know you will get better. It can feel a bit like a rollercoaster at times. Remember to take each day as it comes and be gentle with yourself in the dips.

4.  If you know someone who is suffering then learn to listen, encourage them to talk if they want to and be open minded.

5.  Having goals is key, and being able to visualise them even more so. There is a lot of scientific study proving that using your imagination improves performance. If we can imagine something our brains can do it more efficiently. Setting small manageable goals is setting you up for success. Spend time each day visualising that small goal. What does it look like? What can you see, hear and feel around you?

Links between physical activity and good mental health

Last week I also attended Elevate at Excel. While it was predominantly about the physical health industry there were dedicated session all day on both days dedicated to physical activity for health and wellbeing, focussing on the links between physical activity and good mental health.

One fact that was particularly interesting from medical studies carried out was the findings that people suffering from a major depressive disorder (MDD) were 68% more likely to be physically inactive. If anyone is a lover of reading the source material the studies used were Lawlor and Hopkins (2001), Blumenthal et al. (2007), Cochrane review (2012) and Schuch F. et al. (2016). Whilst the studies and statistics were largely around MDD they hold equally true for less severe mental health issues like stress.

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Benefits of exercise

The comparisons carried out MDD sufferers benefitted more from intervention using exercise. The best results were from high intensity exercise but quite honestly if you are currently sedentary or suffering from ill health high intensity training is likely to be such a shock to the body as to cause more stress that it reduces.

It was a key factor in my own recovery when I was off with a mental breakdown in 2011.  I would recommend starting easy with something that you really enjoy doing and focus on the fun rather than the fact that it is exercise. For my Mum it is walking her dogs. For me it is gardening, although I do enjoy the gym too, especially Pilates. Being part of a group class is also very helpful as it gives greater distraction from a bad day or other issues and you get the social inclusion too, which is really important. It is very easy to want to go home and be isolated and resisting that temptation can be hard. They key is if you don’t get there one day then get there the day after. Go with a friend or family member as you will keep each other motivated.

 

 

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A Month on Juice: Week 1 – Healthy choices

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This is a personal journey of a month of only drinking home made juics and smoothies. Of course plenty of healthy avocado,  spinach and other nutritionally balanced ingredients Juicemaster style.

A key component of mental wellbeing is physical wellbeing and nutrition plays a key role.  Keeping yourself and your staff healthy is a vital element of a healthy and productive business.  Just how much of a part does nutrition play though? Could juice be the answer?

What I noticed in my own body is that nutrition and exercise have a massive part to play, so this year, by way of self-experimentation I want to see exactly how I feel when changing gear to a new level of care of my physical health.  I want to see exactly how that effects my mental health and my overall wellbeing.

Started the year with a 28 day detox “Juice master” style.  I am one week in and doing ok.  Actually it is a lot easier than I expected.  The first few days detox headache were pretty nasty but they went soon enough.  I made sure I hydrated and exercised and kepth healthy.  I did have rather a lot of over indulgence towards the end of last year to make up for too and had particularly noticed that I was feeling sluggish, was suffering a lot of indigestion and had put on a few pounds.

I should mention at this point I am not doing this with the intention of then suggesting this to clients.  I am not a nutritionist and would advise anyone wanting specific help to see someone qualified.  However, if this blog inspires you to take action in your own life or maybe change your direction then great.  Do let me know.

 

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