Anyone who has ever owned a dog will know the companionship and comfort they can bring to their human owners.

Dogs are very special creatures, which is why they are used more and more to help treat people with mental health issues, including depression.

Simply stroking a dog can help improve your mood and calm you down, one boy told Mind.org

“Just the simple touch of his fur was enough to leave me feeling much calmer than I was before.”

Hounds of love: how dogs helped me and my anxiety

However, it’s not just psychosomatic; there’s a real chemical reaction involved. According to in-depth research collated by the US National Library of Medicine, human-animal interactions release a chemical called oxytocin (often referred to as the love hormone). Hugging and stroking stimulate its release, helping us to feel better.

We propose that the activation of the oxytocin system plays a key role in the majority of these reported psychological and psychophysiological effects of HAI. (Human-Animal Interactions).

Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin

As a result, many organisations focused on supporting those with mental health problems have started to offer specially trained therapy dogs to help individuals cope with their depression using this calm, healing approach.

How do therapy dogs help with depression?

A therapy dog is specially trained to help people who suffer from depression in various ways. They provide relief, support and companionship, vital for those who find it challenging to cope with day-to-day life and the emotional roller coaster of depression.

New research from MORE TH>N Pet Insurance reveals that overall, three in five (60%) pet owners claim their animals have helped to improve their mental health.

In the survey of 2,000 pet owners, three quarters (77%) say their pets improved their overall quality of life. Additionally, 37% said the presence of an animal makes them feel calm, and one third (33%) feel noticeably less stressed.

New figures reveal that pets help with owners mental health

Let’s look at some of the benefits of having a therapy dog

• Companionship

First and foremost, a dog can help combat loneliness, both a symptom and a trigger for depression. Having a dog by your side means you don’t have to do things by yourself. Panic can set in at the thought of going out, travelling or simply opening the door to a visitor. A trained therapy dog will know when you need more support and behave accordingly to remain calm and responsive to your needs.

• A sense of purpose

Caring for an animal is a full-time commitment, and while this may appear daunting at first, a sense of purpose is proven to be an effective treatment in helping with depression.
For example, if you know you must get out of bed because the dog needs to be fed or walked, your purpose becomes greater than your immediate need (especially if that need is to hide away or isolate yourself). Ideally, over time, your sense of purpose grows, and you begin to have more good days than bad ones with the help and support of your therapy dog.

• A positive daily routine

Building your day around your dog is a great start to help put a routine in place so that you are comfortable with the tasks you know you have to do. Symptoms of depression include lack of interest, putting things off, and not wanting to do anything. Even the smallest of routines can help lift your mood and boost your desire to participate in everyday activities.

For example,
In the morning: Get up, eat breakfast, then walk the dog.
In the evening: Walk the dog, eat dinner, then go to bed.

It’s a simple but manageable pattern that you can focus on achieving every day.

• Boost your mood and inspire positive thoughts

Your dog will always be happy to see you; even when you wake in the morning, your therapy dog will be ready to greet you with a wonderful cuddle, stroke and wagging tail.

What is Deep Pressure Stimulation?

‘Deep Pressure Stimulation (DPS) is a tactile stimulation provided as gentle pressure to the body via tugging, stroking, cuddling or wrapping, relaxing the nervous system. It can be applied through different devices: massage tools, hands, swaddles, or Psychiatric Service Dogs, specially trained to provide deep pressure therapy. If the therapy has been provided properly, it has an organizing and calming effect on the nervous system and makes the recipient feel calm and peaceful.’

Deep Pressure Therapy (DPT)

• They are responsive to our moods and distract us from negative behaviours.

Trained therapy dogs are highly tuned to low mood levels and will even respond with snuggles and snuffles, physically putting themselves between their human and their negative behaviour. For example, highly trained therapy dogs will know that if you are crying, screaming, rocking or banging your head, they will need to distract you and help prevent that behaviour. Gently and calmly, the dog will begin to push his face and nose close into you and help you focus on them, rather than your pain.

‘My little fluff ball is one of the most sensitive beings I know. As soon as my mind starts to race and I can feel that ball of anxiety rising, he is right there and ready to face it with me. He can spend hours just spread out next to me while I hug him, and stroking his fur is incredibly helpful. Most of all, he gave my daily life routine and purpose.’

Feedback from a therapy dog recipient on Mind.org.

• Someone you can trust to share your feelings

Dogs are ’a man’s best friend’, and their loyalty is legendary, which is why they are ideal for confiding inand sharing your darkest feelings at times of worry or stress. Simply, sharing your thoughts with another living creature can often feel like a weight has been lifted, and your therapy dog is the ideal listener as they are trained to remain calm and respond if you become overwhelmed or upset.

A testimonial from a child on the Mind.org website demonstrates the difference his therapy dog made to his everyday life.
“Over the next decade and a half, I confided in him more than I did anyone else. He knew my secrets, my fears, everything. In fact, there are things I told him that I will never tell anyone else, because he was my best friend. It wasn’t just because of the oxytocin (sometimes called the love hormone) that was released when I hugged him, or when he came to me when I cried, it’s also because he never judged me for feeling the way I did, or acting out because of it.”

Hounds of love: how dogs helped me and my anxiety

• Increases mental stimulation

Having someone else around, including animals, helps keep your mind active and alert. It can go a long way to preventing a negative cycle of unbroken thoughts which swim around our heads without interruption. Therapy dogs will provide distraction without disruption and help you to meet and chat with other people while you’re out and about walking.

• Exercise

Walking or even running with your dog will benefit both of you with positive energy.
Exercise helps release endorphins, the feel-good chemical that boosts your mood and helps you feel better physically and emotionally. Dogs can help you get moving and get motivated in all aspects of your life.

“As a high energy dog, I knew I had to take him out for a few hours a day, and the difference in how I felt was amazing. I had more energy, was happier, and life didn’t seem as dark and crushing as it had before.”

Hounds of love: how dogs helped me and my anxiety

Who can benefit from a therapy dog?

People of all ages will benefit from having a therapy dog. Mind.org has many cases of individuals from young children to more senior recipients living with depression or mental health issues. They are beginning to live their lives again with the aid of their furry friend, whereas before, they would have been too anxious or overwhelmed.
While many people are lucky enough to have a therapy dog living with them, you can benefit from regular visits if you cannot take care of a dog full-time.
Regular visitors to care homes, hospitals, young people’s residences and even prisons, therapy dogs are fast becoming an essential part of short and long-term treatment to help support people with depression and other mental health issues.

Where can I get a therapy dog from?

There are many brilliant organisations in the UK and across Europe that match people with their amazing therapy dogs. For example, Pets as Therapy, or PAT as they are affectionately known, are a UK based charity focused on helping people manage their mental health and live more enriched and fulfilling lives.

And if you’ve already got a dog, you can enrol them in therapy training school to help support and care for you to manage your mental health positively.

The health benefits of physical exercise are well reported, and we all know that we should be doing more physical exercise but doing the same old workout routing day-in and day-out can become a bit boring. Perhaps it’s time you tried something different?

Have you considered kickboxing?

If not, then why not? The fun exercise might once have had a reputation of being only for the boys, and only for the super fit, or the lovers of martial arts films, but this couldn’t be further from the truth. The fact of the matter is that almost anyone can enjoy kickboxing, whatever their age, gender and current level of fitness.

What exactly is kickboxing?

As the name suggests, kickboxing is based on a combination of kicking and boxing moves, using both your hands and feet. It originated in the last 1950s in Japan, with American kickboxing following in the 1970s. The rules for each vary slightly, with American kickboxing being limited to kicks and punches only above the belt and essentially being a mix or western boxing and traditional karate.

Physical benefits of kickboxing:

Improved physical fitness

Perhaps the most obvious physical benefit of kickboxing is that it is sure to increase your physical fitness. As kickboxing is a combat sport you will need to be in good condition to beat your opponent. This doesn’t mean that you can’t start if you are not as fit as you would like to be currently though, as you will be matched with opponents who have a similar skillset and ability. As you progress though, you will become fitter, and you will be able to take on more skilled opponents. Studies have shown that just five weeks of kickboxing training can lead to a significant improvement in upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed and agility.¹

Weight loss

Exercise has been shown to increase energy expenditure and assist with weight loss and maintenance. As kickboxing is an intense exercise you will burn a lot of calories, which will lead to a better metabolism and a greater ability to lose fat and build lean muscle. Alongside losing body fat, kickboxing will help tone your muscles and get you in great physical shape.²

Balance, coordination and posture

Kickboxing is a fast-paced activity that requires you to read what your opponent is doing and react with the perfect coordination of movements, while keeping balanced in defence to remain on your feet. As kickboxing will also strengthen your core muscles, it’s great for improving posture. Bad posture can lead to back pain, lordosis, scoliosis and hyperextended knees, but exercise has been shown in studies to help with many posture-related problems ranging from relieving pain and muscular tension to restoring range of movement and muscular balance and retaining control of normal alignment.³

Mental benefits of kickboxing:

Self-discipline and stress relief

While kickboxing is a great form of physical exercise for your body, it’s also great for your mind. Kicking and punching in a controlled manner teaches you self-discipline and can provide a safe channel to funnel stress. If you are feeling anxious or frustrated, taking it out on a punchbag is an excellent way to unwind.

Socialisation and confidence boosting

While you can practice your skills with a punchbag, kickboxing isn’t something you can do alone. It requires socialisation and working loosely with others. Learning and improving your skills with other is an excellent way to boost your confidence levels. As you progress, you may find yourself competing in a kickboxing match. Even friendly matches require courage to put yourself out there.

Self-defence

Finally, it can’t be forgotten that kickboxing, like other martial arts, is a great form of self-defence. Kickboxing teaches you to read your opponent, or potential attacker, and respond quickly and precisely with the proper strike technique that will fend off an attacker while keeping your limbs protected. It also teaches you how to receive a shot, which is vital for defending yourself.

Fancy giving kickboxing a try?

We’ve got a fun kickboxing class available for you to try. Everyone is welcome, whether you are a complete beginner or have tried kickboxing in the past. Simply put on your workout gear, grab a large glass of water to keep you hydrated, click the link below and enjoy! Watch the video here

1. The effects of five weeks of kickboxing training on physical fitness [↩]
2. The role of exercise for weight loss and maintenance [↩]
3. The effects of exercise on body posture [↩]

Ever wondered what it’s like to walk in the footsteps of an Olympic athlete? Lifeplus has entered a sponsorship deal with British Olympic athlete, James Ellington, as he continues his incredible and inspirational journey to elite level athletic competition after a major road accident in 2017.

While we’ll be joining him on his journey from today, we wanted to know all about how he got here…from where he started, the wins, the falls, and the motivation!

About James Ellington

• Sport: Men’s Athletics – British Sprinter
• Event: 100m and 200m
• Club: Newham and Essex Beagles

The wins

• Two-time Olympian (2012, 2016)
• Two-time Gold medallist at the European Athletics Championships (2014, 2016)
• Silver medallist at the 2014 Commonwealth Games
• Two-time champion at British Athletics Championships (2012, 2013)
• National titles winner from a young age – under 15, under 17 and under 20
• Finalist of 100m at World Junior Championships in 2004
• Gold medallist in Junior European Championships

Turning the dream into reality…

James’ aspiration to become an athlete began from the very young age of three years old. He describes himself as hard-headed and it’s this personality trait that meant he always knew what he wanted. At the age of 13, it took him seeing athletics being shown on the TV to know that he wanted to take his love of sport to a professional level. Despite everyone around him telling him that being a professional athlete wasn’t a safe career choice, he continued to dream by pushing for his goals and promising himself to never lose the child within.

This mentality has been proven through the heroic journey James has been through to get to where he is today. A journey always has its ups and downs but what James has experienced is unique and it makes his path to success an inspiration to many.

Read his interview below to discover all about the journey he’s been on to turn his dream into a reality.

Get to know James Ellington…

• What is the biggest challenge you’ve overcome?

My biggest challenge has got to be the horrific motorbike crash I experienced in 2017 which left me with a fractured tibia, fibula and pelvis, placing my career in athletics in complete jeopardy. It’s been a long journey of recovery but I’m proud to be back to where I wanted to be. I’ve had many setbacks in my career but now looking back, I felt I had to overcome those barriers to prepare me for the biggest setback of all, which was the crash. They’ve all contributed to developing my mental strength and resilience for any obstacles that come my way.

It’s been an incredibly tough journey but my mind-set had a big part to play in getting me through. Throughout I kept believing in my childhood dream and persevered by keeping things simple and not overcomplicating things, putting too much pressure on myself and getting thrown off track. I took one step at a time and I’ve always said, if I can walk, I can run, and if I can run, I can sprint – and here I am today, back in training for my next big milestone.

• How has it shaped you?

Fundamentally I still have the same drive and motivation that I’ve always had. The only thing that has changed is that I try to enjoy more of the here and now. As an athlete, you can often get caught up going from one competition to another and forget to take everything in. I try to focus more on living in the moment and celebrating achievements. This doesn’t have to be anything big, simply taking some time to mentally pause in the present and praise myself can be enough.

• Who is your real-life hero?

This is a tough one. I’ve always admired people for their achievements and I like to see everyone as human. If someone else can achieve something, so can I. Anything is impossible. As a child, Linford Christie was the person I saw winning on TV so I always looked up to him. It’s crazy how things turn out as I ended up being coached by him. Tyson Fury is someone else I admire for everything he went through.

• What is your mantra?

Be yourself and have integrity in everything you do. I like to think that, with me, what you see is what you get. I’m exactly the same behind the camera as I am in front and I think it’s important to show who you are.

• What are you most proud of?

Sticking to my word throughout my career and achieving everything I said I was going to achieve – even when everyone thought I was crazy and my career was over. If I put my mind to something, it will happen. Manifestation is key.

• What are your goals for 2021?

Before, my main goals were to get back running and compete again – and I’ve now achieved that! Now my goals are to make the Olympics team for 2021, and if I perform to the best of my ability, I believe I can win too. It will be tough but I believe in myself.

• How has your training changed in preparation for selection?

My training has changed to focus more on quality rather than quantity. Instead of training more for the sake of it and risking injury, I’m training more efficiently and making sure every session has a purpose. Nutrition is also a big part of my training. Focusing on taking the right nutrition is something I always knew was important and continues to support me in both my recovery and training.

• What does your training schedule look like?

I’ve gone from training six days a week to four days a week. Mondays and Wednesdays are the intense days with a track session, followed by a gym session. Thursdays revolve around easy recovery circuits and stretching. Then Saturday is another track session. It’s more intense as it was less compact doing six days a week but now I factor in more time for recovery time as it’s key to support my performance.

• What do you do when you’re not training or competing?

Music, exploring the outdoors (when not in lockdown) and cars are some of my favourite things. It may come as a surprise to you that I actually love music from Hans Zimmer. I always listen to music whilst I’m training. I tend to listen to more up tempo music, like deep tech house and old school garage, to motivate me whilst I’m training. And if I’m gearing up for a competition, I start off with some of Hans Zimmer’s music and then build it up to some drum and bass. Music is powerful!

• How do you give back?

I’m always looking for opportunities to give back – whether it’s getting into schools to speak to kids or giving out any boxes of kit. In the past, I worked with Met-Track Athletics to coach troubled kids from my local area. Although the main aim was to coach them in athletics, I took the opportunity to also offer some mental support.

• What are your goals beyond Tokyo?

Next year will either be the European or World Championships. Whatever happens with the Olympics, as long as I’m physically able to, I won’t stop competing. I will go as far as my body will take me.

• What makes you, as a high performing athlete, tick?

I focus all my energy on things I’m passionate about and make sure I don’t get distracted too far from that. A way to distinguish a high-level performer is easier to be seen when things get tough. You do see a lot of people crumble at the first hurdle. For me, when things get hard, there’s something in my brain that switches and drives me to carry on. And that’s why my mental attitude has helped me overcome my biggest challenges over the years.

• What does high performance culture mean for you?

I’m tough on myself but I’m also realistic with my goals. A lot of people think I’m crazy when I say my goals out loud but they’re starting to believe me now. If I ever stop running, I know I will direct the same amount of energy into something else, whatever that may be.

• How do you keep the team spirit going in athletics?

At the moment I have four or five training partners and throughout our sessions, we support each other by pushing each other through. Team work even in a single sport is so important.

• And lastly, what is your advice for those starting out?

Forget things fast – it’s important to have a short-term memory when it comes to athletics. You can’t win all the time. I’ve taken many losses throughout my career and if I held on to them, I wouldn’t be where I am today. Don’t let them define you!

Join us in following his journey!

We’ll be following James’ next steps as he prepares for his next big challenge of qualifying at National level to be on his way to reach the Olympics 2021. If you want to find out how important nutritional supplements are in his regime and how he’s worked on his mental strength to get him throughout his career, keep an eye out on our Wellness Centre for new articles. You can also keep updated on our social media channels to see how he’s getting on and what else may come from this new partnership with Lifeplus. The opportunities are endless!

Doesn’t it feel good when you’ve completed a big project, learned something new, or achieved a set goal?

That sense of accomplishment and fulfilment is a reward that’s attributed to our state of happiness.

Quite often, that’s due to the neurotransmitter dopamine.

Dopamine is one of four neurotransmitters known as happiness chemicals. Along with serotonin, oxytocin, and endorphins, it sends messages throughout the body to the brain, particularly when it comes to feeling happy.

This particular neurotransmitter is associated with reward. It boosts mood and contributes to the excitement of anticipating events (such as looking forward to a date, time with the family, or a vacation).

Think about the things you love to do, the food you crave, and the information you like to learn. The motivation to enjoy these things is pleasure-seeking and dopamine boosts this feeling.

On the contrary, low levels of dopamine have been associated with Alzheimer’s disease, Parkinson’s disease, and addiction (such as gambling, drugs, and shopping). It’s even a main ingredient in medications that support people with ADHD because it can help with focus and attention. Increasing levels of dopamine naturally may help ward off future disease.

To increase dopamine levels in your body:

1. Consume food with tyrosine

Tyrosine is an amino acid that serves as a building block for dopamine. Foods such as seeds, meat, dairy, soy, and beans contain tyrosine and can help boost amounts of the neurotransmitter.

Supplements such as L-tyrosine and L-theanine provide can additional support.

2. Pat yourself on the back

Did you cook a great homemade dinner? Have you reached your goal of running a 5k? Did you receive a compliment on your hard work?

If so, celebrate – get a massage, spend a night watching a favorite movie, or break out the bubbly for a toast and experience higher levels of dopamine as you reward yourself for a job well done.

3. Avoid certain foods

Processed foods, as well as those with high sugar and caffeine content, can deplete dopamine. 

Reduce or eliminate these as much as possible.

4. Get good sleep

Dopamine is an important part of the sleep-wake cycle and is associated with feelings of alertness.

Lack of proper sleep may decrease dopamine receptors and can result in fatigue and an overall sense of feeling tired. Practice healthy sleep habits to support your happiness.

5. Take care of yourself

Self-care is an easy and effective way to raise levels of dopamine. 

Consider what works for you – a warm bath at night? Some quiet time to read and reflect? A hike on your favorite trail?

Among innumerable others, these are all options that can help you manage stress and increase dopamine levels.

An increase in happiness may be more available that you ever imagined. With good eating habits, proper sleep, and the implementation of healthy stress-management tools, you can start increasing your chances of feeling good – starting today.

REFERENCES:

https://www.longdom.org/open-access/happiness-role-of-dopamine-and-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf
https://www.cedars-sinai.org/blog/science-of-kindness.html

Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin, and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse, and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

If all you need really is love, then oxytocin may be where it’s at.

This neurotransmitter is categorized as one of the four “happiness chemicals” (in addition to dopamine, serotonin, and endorphins) and is known for its link to feelings of love and connection.

Oxytocin is created in the hypothalamus gland and released by the pituitary gland. It’s a chemical messenger, relaying information throughout the body, particularly when it comes to reproduction, bonding, and even giving.

Known as the love hormone, oxytocin is released during events such as:

• birthing (sending signals for the body to start contractions)
• infant/mother bonding (a feeling of attachment through breastfeeding, cuddling, and caretaking)
• romantic relationships
• sex
• hugging
• connecting with others
• giving to others/showing compassion

When thoughts and actions of love are present, this neurotransmitter is released and can result in higher levels of happiness.

To increase oxytocin in your body try:

• holding hands with your children or spouse
• hugging
• having sex
• cuddling with a pet
• helping someone
• offering kind words of encouragement and/or compliment to someone
• giving to others
• being in the moment and playing with your kids, talking with your spouse, or
• enjoying a meal together without interruption
• ensuring your body is digesting nutrients properly, specifically amino acids as they are the building blocks to oxytocin
• oxytocin nasal spray

Small acts can make a big impact on feelings of love. Take, for instance, the story of 33-year-old Cami Walker and her prescription of 29 gifts.

Cami was diagnosed with multiple sclerosis and dealt with debilitating symptoms and negative thinking after this discovery.

During this time, she was given a unique “prescription” from friend and African medicine woman, Mbali Creazzo. Creazzo suggested that Cami give any type of gift to others over 29 days with sincerity and appreciation in order to boost her connection with others, sense of love, and overall state of happiness.

Cami’s experience was wondrous and yours could be, too. Try giving something of yourself over the next month and take note of how you feel, what you experience, and how it changes you.

Is it time to bond with your kids more? Spend quality time with your spouse? Help out a neighbour? Compliment your co-worker?

Think about how you can weave these loving behaviours into your daily life and reap the reward of more happiness.

REFERENCES:

http://www.29gifts.org 
https://pubmed.ncbi.nlm.nih.gov/21250892/

Sometimes it’s worth stating the obvious: our world would be a better place if we were all a bit kinder towards each other.  So how can we make that happen?

I read somewhere that today, generosity is today almost as endangered as rainforests – as we all strive to pursue our own happiness. But don’t we all remember a time when we helped someone in need – and by supporting the other person, we ourselves experienced a happiness that came with the realisation that we’ve just made the life of another person a bit easier.

That memory can be a great motivation to continue being generous: with our time, knowledge, friendship – and yes, if necessary also with our money. To be generous means overlooking minor mistakes. It means not always having it our way. It means sometimes taking a step back on the pavement when someone else is clearly in a hurry.  

Generosity is probably one of the most understated, yet necessary qualities in our lives today.

It’s not by chance that all major religions equally include generosity as a virtuous quality that should be cultivated and practiced. And fortunately, being generous is actually something that inspires others to behave in a similar way – it’s contagious!

It’s easy to spread generosity…

In a 2012 study from Cornell University,¹ the authors describe a phenomenon known as “paying it forward”: Imagine yourself standing in a queue to get coffee and, as an act of generosity, the person behind you picks up your bill, and the person behind him his, and so on. That’s exactly what happened in a fast-food drive-through in the USA in 2012:  226 customers picked up the bill of the person ahead of them in line – without having to do so. An amazing, and quite obviously contagious gesture.

Social contagion is an interesting idea as it offers us a new perspective on the concept of reciprocity, which is often associated with generosity. Reciprocity describes the feeling of having to return a favour or expecting something in return for our generosity. Reciprocity is a direct relationship between the giver and the recipient of a generous action, rather than the contagiousness of generosity. How is that?

On the one hand reciprocity means that you may have been helped in a difficult situation and you feel you’d like to give something back – that’s a wonderful motivation to donate time or money to charity. Yet if giving feels like an obligation or driven by an agenda (if I do this, that person will owe me) – this may be a good point to take a step back and consider why we’re giving something. Did you ever find yourself shopping for a gift for someone merely because that someone had given you a gift? And how much of your gift was then actually motivated by the feeling of having to return a favour, rather than your joy of finding the perfect gift for this special person?

On the other hand – if you spontaneously decide to be generous towards someone and someone else, who witnesses your good action, takes this inspiration forward – this is a wonderful, indirect and contagious way of being generous.

Because true happiness comes from giving generously without expecting anything in return.²

There’re so many ways we can be generous. We can offer advice – if someone asks for it. Or how about volunteering with a charity: reading to children or giving time to older people who’re otherwise lonely. We can write a restaurant review online, create free open-source software, we can leave honest product ratings online or stop to help someone to change a tyre on the side of the road. Or simply make some time to sit quietly, and listen to someone in need, giving them the space and time to articulate what’s been troubling them – and thereby find a bit more peace of mind.

If we can walk away, being happy about having just listened, without expecting a favour to be returned, then we’ve been truly generous. And we’ll feel a deep happiness that comes from this wonderful gift we’ve given to someone else.

Inspiring others to be generous is something we can easily do: by being generous ourselves. We think this is a great way to spread some good in our world!

1. https://www.nytimes.com/2014/03/16/opinion/sunday/the-science-of-paying-it-forward.html [↩]
2. https://www.swissinfo.ch/eng/sci-tech/warm-fuzzy-feeling_being-generous-makes-you-feel-happier-a-study-reveals/43325688 [↩]

In life, there is little within our control but for one thing: our breath. 

Enveloping the very definition of life, the breath sustains, nurtures, cleanses, and heals both the body and mind, making mindful awareness of it a valuable technique for optimal wellness.

But what’s the difference between everyday breathing and actual breathwork?

More than you may think.

There is a strong connection between the breath and the brain in which breathwork can actually reset the nervous system and promote wellbeing.

Intentional and controlled breathing may improve health in such ways as reducing and/or managing:

• stress
• anxiety
• depression
• insomnia
• high blood pressure
• increased heart rate
• pain
• poor concentration
• low immunity
• trauma
• grief
• strong emotions

Its popularity is fast growing thanks to both the health benefits it provides as well as the simplicity and accessibility of the practice (and the fact that it’s free!).

To lay the foundation of breathwork and promote homeostasis in daily life, discover what breathing methods work best for you.

Box breathing

This easy-to-remember technique consists of breathing in counts that form a box, such as:

• breathing in for the count of four
• holding for the count of four
• breathing out for the count of four
• holding for the count of four

Note that the count of four can be changed to whatever number you choose.

Belly breathing

To calm quick and shallow breathing, place one or both hands on your stomach and focus on the rise and fall of the belly through slow, deep breaths.

Repeat 3-10 times or more.

4-7-8 Breathing

Utilizing the practice of belly breathing, this technique adds counting for more control and consists of:

• inhaling for the count of 4
• holding for the count of 7
• exhaling for the count of 8

Alternate nostril breathing

While sitting, close your right nostril with your right thumb. Breathe in slowly through the left nostril and then close it with the right ring finger while removing your thumb from the right nostril to slowly release the breath. Repeat 5-10 times on each side.

Modified lion’s breath

As the name suggests, this practice is inspired by the lion. 

Simply fill your belly with as much breath as possible, then open your mouth wide and let out a “ha” sound for complete exhalation.  Repeat as desired.

Mindful word breathing

Attach semantics to the breath by:

• inhaling to I am
• exhaling to words such as at peace, relaxed, thankful

or

• inhaling to I choose
• exhaling to calm, stillness, kindness, love

To hone your technique and discover even more options, seek out resources such as books, guided online exercises, and in-person classes.

Breathing may seem a simple concept and one that can easily be taken for granted, but mindful use of it can provide a plethora of health perks. And the fact that it can be done anywhere at any time? Well, that’s one health resource to breathe in.

At times we may feel that we need to do things on our own, but the importance of having a support system can never be disregarded. Regardless of our age, needs and desires, we may see that at different points in our life, we have turned to different people for different things.

And it’s just as important to nurture and grow our support system. Having a good support system works both ways – we need to support those in our lives just as those people support us.

Recently, we had the opportunity to interview some of the inspirational ladies from women’s cycling team, Lifeplus-Wahoo; Margaux, Kate, Typhaine, April and Babette. They shared their experiences on maintaining a great support system with their friends, family and community: which is fundamental in helping them become successful in the sport they already love so much.

Celebrating other people’s wins

Part of any sport, or in fact, life itself is knowing how to celebrate other people’s successes. We all have bad days, but it’s about handling the losses with grace and assessing the bigger picture. In the case of Margaux Vigié, one of Lifeplus-Wahoo’s team captains, “Somebody else winning can feel like your victory too when you’re invested in them.”

Diversifying your circle

Lifeplus-Wahoo is a prime example of identifying the best talent across the globe and bringing together those different nationalities. Kate from the team explains: ‘It’s the social aspect I really enjoy; being able to go out on long rides with local people around me and big groups. You get to meet lots of people from different places, spending time in the saddle and enjoying the sun. Cycling is such a great sport, and it can take you to so many places where people are at the top competitive level. If that’s a local club, it’s really important that kids are getting involved in it. I think just watching women competing in races, particularly for young girls, can be really inspirational.”

Babette is the youngest in the team: ‘I learn a lot from the older girls. Each of us has a fair chance to stand out though and I think we all make each other stronger and push each other to another level.I’ve had to cancel parties and other events, but I didn’t really mind because I love cycling so much. I still have friends around me in the team. I have them outside of cycling too, and they really understand my life and accept what comes with it.”

The support of family

Whilst meeting new people is important for personal growth, a good core support system, like family or friends, can be just as influential for self-improvement. As Kate comments, ‘London 2012 for me was really inspirational. My parents took me to a local track a couple of years later and then when I’d tried everything individually, I decided to take up triathlon.’ Typhaine echoes this, with cycling running in her blood: ‘my family; both my father and mother were pro cyclists, so it’s a family story. My brother has also been a pro since 2021. My father is now a mechanic in the men’s professional team. When I was young, he was always by my side. I have a lot of trust in him. I always ask for advice. Even though I’m an adult now, we always need our parents.’

April also explains; ‘I started when I was 12. My dad used to do local time trials and a bit of road racing, then he got me into the sport and I’ve loved it ever since. My dad still comes with me on a Sunday ride. He competed at UK-level. He did time trials and competing. I’ve also got a younger brother who cycled a lot when he was younger, before he had a career. We’re a bit of a cycling family.’

It’s a similar story with Babette: ‘My dad was a pro-cyclist, and he really inspired me to get started on the bike. My sister started cycling first and I was really jealous to see her racing. I started on a really small bike when I was five. She still cycles now on the Dutch team, in Parkhotel.’

Working towards a common goal

Whether it’s exercise, diet or a hobby, working as a team can lead to better results. Naturally, our energy levels can wane, so having a team member or a source of motivation to help pick up the slack can be really beneficial. The same is true in the case of cycling – as Typhaine shares, ‘To win a race you not only have to count on yourself, but on the team. You have to push everyone in the same direction to win a race and to achieve the goal. I had a bad crash in 2012, and the girls are always supportive. This morning, for example, I tried to stay on the wheel of the girl in front of me and follow the line in the downhill.’

As we’ve discovered, the importance of a good support system is key, and numerous factors can influence this, from family and diversity, to the power of a common goal.

The term ‘toxic emotions’ is regularly used, but what are they exactly?

They are feelings of anger, guilt, shame, anxiety, fear, self-loathing, regret, bitterness, and resentment – feelings that bring no positive benefit to our lives or our mental wellbeing. These are all toxic emotions that are harmful not just to us but to everyone around us, at home and at work. Toxic emotions, when left unchecked, can impact our mental and physical health. Fortunately there are many ways you can learn to deal with toxic emotions and align your thoughts with positive patterns.

Protecting yourself and your loved ones from the consequences of too much negativity starts with an understanding of how your emotions influence the world and how the world influences your emotions. It’s a two-way path—or better yet, a web of connections. No wonder it has been said that it’s easier to catch an emotion than it is to catch a cold.

Why is it so easy to find yourself feeling toxic emotions?

Research on a range of habits and feelings, both good and bad, reveals that they can be contagious. For example, a study of interpersonal chemistry through negativity found that sharing negative ideas about a third party is particularly effective in promoting closeness between people. In other words it’s bonding over a mutual dislike of someone else.¹ While this may create an initial bond, it is hardly a healthy basis for a friendship. This is likely a holdover from primitive times when there was survival benefit in small groups of humans bonding together and seeing other groups as “the enemy.”

Today such bonding patterns have become dysfunctional and may have an “anti-survival” effect. In other words, what used to help us survive is now a force that attracts negative people and bad influences into our lives. This is compounded by unrelated findings that show your chances of being unhappy are doubled after you come into contact with just one negative experience.²

How to deal with toxic emotions?

Luckily happiness and acts of kindness are contagious too. Just like learning how to deal with toxic emotions, you can also learn how to feel more positive ones. The effects of performing one good deed can spread outward through complex social connections affecting people you may never meet.³ Perhaps better still, for every “happy” friend you have, your chances of being happy yourself increases by almost 10 percent.⁴ We tend to attract into our lives the thoughts and emotions we focus on. On top of that, a primitive instinct to mimic our companions’ expressions, body language and speech makes us even more susceptible to “catching” emotions from the people we interact with the most.⁵

It’s clear that our emotions affect the people around us and that the people around us affect our emotions.⁶ Naturally, it follows that if you surround yourself with people who dwell on negative experiences and toxic emotions, you will begin to align yourself with the same thoughts and experiences.

Conversely if you spend your time with people who focus on joy, gratitude, happiness and other positive emotions, you will find your own thoughts and emotions to be aligned with positive things, people, experiences, ideas and concepts.

This is easiest to do at home, where we have the most control over our lives. You choose who to let walk in your door, what music is played on the stereo and what channel the television is on. It might seem trivial at first but these environmental factors can have a major impact on your emotional state.

After a stressful day, coming home to your personal sanctuary and spending time with positive-minded friends, listening to uplifting music, watching a light-hearted show, reading a motivational book or doing any other activity that helps you feel less stress will help you realign your thoughts with positive frequencies and will reduce the risk of toxic emotions taking hold.

How to deal with toxic emotions at work

At work it can take a little more practice to avoid catching toxic emotions. This is because often we can’t choose the people we have to spend time with. Whether it’s a boss who shouts at subordinates or a co-worker who gossips about people in the office, sometimes there is no avoiding negativity in the workplace.

When toxic emotions abound, the best way to avoid becoming infected is to bolster your positive thoughts by seeking out other people in the office who want to keep a positive outlook and find joy at the office. When you invest time and energy in these relationships, your own good deeds and positivity will ripple through the office and counteract negativity. The effect can snowball as more and more co-workers feel the difference made by not dwelling on toxic feelings which can lead to not just less stress and better feelings but also improved cooperation, decreased conflict and increased work performance.⁷

Whether you’re at work, at home, out with friends or meeting new people at a dinner party, always remember that you don’t need to react to every negative influence you come across.

Negatively focused people often seek out others to join them. When you consider what toxic emotions are, you will most likely be able to recall a conversation in which someone tried to get you to complain about another person or situation. The next time this happens to you, remember that you don’t have to react. You don’t have to agree and let negative emotions take hold. You also don’t have to confront the person which can spark an argument.

What if you can’t avoid a toxic person or environment?

If you have no choice but to be around people displaying toxic emotions, your most viable option is to simply not let the negative comments influence you. Take a moment to examine your own inner thoughts and make sure that you are staying true to your desire to focus on positive thoughts and experiences.

When possible, remove yourself from the situation quickly but politely. At work, this can be as easy as saying you have a deadline to meet. At a dinner party, you can excuse yourself to refresh a drink.

Much like germs, emotions are contagious. And if we don’t take some precautions, we can catch toxic emotions without realising it. The absolute best way to bolster your immunity to toxic emotions is to surround yourself with other people who intentionally align their thoughts with positive frequencies.

1. Bosson, Jennifer K., Amber B. Johnson, Kate Niederhoffer, and William B. Swann. “Interpersonal Chemistry through Negativity: Bonding by Sharing Negative Attitudes about Others.” Personal Relationships 13, no. 2 (2006): 135–50. https://doi.org/10.1111/j.1475-6811.2006.00109.x [↩]
2. Hill, Alison L. et al. “Emotions as Infectious Diseases in a Large Social Network: The SISa Model.” Proceedings of the Royal Society B: Biological Sciences 277.1701 (2010): 3827–3835. PMC. Web. 3 May 2017 [↩]
3. James H. Fowler and Nicholas A. Christakis. “Cooperative behavior cascades in human social networks.” PNAS 2010 107 (12) 5334-5338; published ahead of print March 8, 2010, doi:10.1073/pnas.0913149107 [↩]
4. Christakis, Nicholas A, and James Fowler. “SOCIAL NETWORKS AND HAPPINESS.” SOCIAL NETWORKS AND HAPPINESS | Edge.org, n.d. https://www.edge.org/conversation/social-networks-and-happiness [↩]
5.  Colino, Stacey. “Are You Catching Other People’s Emotions?” U.S. News & World Report, n.d. https://health.usnews.com/health-news/health-wellness/articles/2016-01-20/are-you-catching-other-peoples-emotions [↩]
6. Larson, Reed W., and David M. Almeida. “Emotional Transmission in the Daily Lives of Families: A New Paradigm for Studying Family Process.” Journal of Marriage and the Family 61, no. 1 (1999): 5. https://doi.org/10.2307/353879 [↩]
7. Barsade, Sigal G. “The Ripple Effect: Emotional Contagion and Its Influence on Group Behavior.” Administrative Science Quarterly 47, no. 4 (2002): 644. https://doi.org/10.2307/3094912 [↩]

Have you been keen to try some new hobbies but can’t find the time?

Well, many people over 50 choose to make time, not simply for the pleasure of trying something new, but for the benefit of their mental health and wellbeing. It’s a brilliant way to make new friends, de-stress and have fun – after all, 50 is the new 40!

Since the pandemic, many people have experienced a shift in priorities, especially regarding their work/life balance. Wanting to protect their mental health or simply to improve their wellbeing, many people have chosen to take early retirement, and those just over 50 have decided to continue newfound hobbies they discovered a passion for while in lockdown.

Whenever you choose to retire, the traditional golden handshake and the gifted carriage clock have long since been carried into the history books, thankfully, along with the misconception that retirement means taking it easy in your armchair and slippers.

Nowadays, retirement can often begin in your fifties and guess what? It’s no holds barred enjoyment from cruising and kayaking to dancing and dominoes, not to mention the more extreme pastimes for the adventurous.

While that may not be the case for everyone, there are plenty of great opportunities to try a new hobby, perhaps something you’ve always wanted to do or explore ideas you never knew existed.

How about trying paragliding, surfing or rollerskating? Or, for those ready to live life in the fast lane, there’s even extreme ironing (yes, it’s a thing) and barefoot skiing!

Whether you’re a wannabe’ Indiana Jones’ or more of an ‘armchair explorer’, we have compiled a list of the Best hobbies for over 50’s with something for everyone.

But first, let’s take a quick look at the benefits.

• Relieve stress and overall wellbeing
• Improve mental health and cognitive ability
• Enhance mental health
• Build your self-confidence
• Make friends.
• Share your skills with others
• Find a new passion
• Hone your current skills
• Create new social connections
• Bring in additional income

From helping to reduce depression to boosting dopamine in the reward system, researchers review how taking up a hobby can positively affect your mental health. But a less obvious recommendation is to ensure you’re still finding time to do the things you enjoy. In fact, research shows that having a hobby is linked to lower levels of depression – and may even prevent depression for some.

Alongside pleasure and motivation, hobbies can also bring other benefits. Physical hobbies can improve your fitness, and others can even enhance your brain function. Research suggests that some pursuits, like playing a musical instrument, can improve your memory, while artistic hobbies, such as reading, board games and puzzles, are reported to prevent dementia later in life.

Best Hobbies for the over 50s

Grow your own food

One of the most relaxing pastimes, gardening, is fruitful in more ways than one. A naturally slow process that simply can’t be hurried encourages you to take your time and be at one with nature. It provides a calming effect and a way to connect with nature while working with your hands: It’s beneficial for both mind and body. And don’t be put off by managing a large space; gardening can be done on any scale, from a windowsill filled with kitchen herbs to a backyard vegetable plot; it’s ideal for busy lives and smaller budgets.  

Geocaching

A great hobby for those who love walking and love a little treasure hunting!

For those detailed oriented; Geocaching uses a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers, called “geocaches” or “caches”, at specific locations marked by coordinates all over the world.
A typical cache is a small waterproof container containing a logbook and a pen or pencil. The geocacher signs the log with their code name and date to prove that they found the cache. After signing the log, the cache must be put back exactly where the person found it. Larger containers such as plastic food containers can also contain items for trading, such as small toys or trinkets.

Foraging

Another great way to enjoy the outdoors, foraging, whereby you source wild food for free, is ideal for those interested in their local flora and fauna while learning about which foods are edible, medicinal and restorative for our mental health and wellbeing.

It’s advisable to go with an experienced and knowledgeable guide for your first few foraging expeditions to make sure what you’re picking is safe and not poisonous. Choose from a menu of wild berries, mushrooms, plants and roots to cook or eat raw. There is likely to be a specialist in your area, and they usually offer small group or 1-2-1 walks. You can also find a range of apps on your phone to help you identify wild foods, and there are also some great pocketbooks you can take with you on your travels.  

Nordic walking

Nordic walking is a specific pole walking technique that harnesses the upper body’s power to turn walking into a workout. It can be adapted for anybody and done anywhere, and you’ve likely seen a group pass you in your local community. There are many Nordic walking groups for all activity levels, from beginners to more experienced walkers. It’s a great activity to meet friends, get the exercise you want and develop your fitness.

Private pilot license

For those keen to reach the heights of adventurous hobbies, getting your private pilot’s license is easier than you think. As a private pilot, you can fly virtually any aircraft, operate in visual flight rules (VFR) conditions, and add additional ratings such as the multiengine or instrument ratings. And a bonus is that you don’t need hundreds of flight hours to complete your training. In fact, it could take you only a few weeks to get the license.

If you’re a keen learner and like a challenge, this is the perfect hobby for you. Plus, you’ll be able to fly off on your travels whenever you want.

Dog sitting

If you’re a dog lover, this is a great way to help others while indulging your passion for pups. Many people work during the day or are reluctant to put their adored pooch in kennels when they want to holiday, so you could turn your affection for dogs into a useful hobby of dog sitting.
How it works is up to you, you can simply walk a doggy each day or offer to pet-sit in the owner’s home while they are on holiday. Alternatively, you can set up a holiday home at your house to accommodate the dogs, which may be more convenient for you. However you set up, remember it’s a hobby, so it should be fun, relaxing and work for you.

Mixology

If you’re a budding bartender or mixologist, you can sharpen your skills with a local class or online tutorials. Plus, there are loads of great books, online groups and events you can attend to learn more about mixing your favourite tipples. This is an ideal way to meet like-minded friends and share your ideas and experiments. Serve up delicious drinks to yourself or your friends, and maybe even show some bartending tricks you’ve picked up along the way.

Gaming and Virtual Reality

You’re never too old to start playing video games, choose from favourites such as Candy Crush, Minecraft, Wordscapes or Flight Simulator Extreme; you can get your armchair kicks however you want. It keeps your mind active and stimulates your senses by developing quick reflexes and response times.

You can even try Virtual Reality or VR, as it has become increasingly popular with people of all ages. Virtual Reality is changing the landscape of the at-home gaming experience as you can travel, experience new activities and transcend worlds all from the comfort of your own home.

Try to beat a world record

How do you think so many people break world records? They often start as hobbies and become a little more competitive to become the best. You could do the same.Do you have an interesting or odd skill? Like limbo dancing or walking like a crab? Perhaps you have a hobby for collecting things? Anything from buttons or insects to trading cards and Barbie dolls. Or maybe you could make the world’s biggest cake? Roundest rubber band ball or longest domino run?

Every hobby can be transformed into a record-breaking success with dedication and imagination. If you have any interesting or weird skills, check online to see if other people have done them and how well they did, then try to beat the record yourself.

Finally, for those who are looking for something completely different and crazily challenging,

Extreme Ironing

It really is a thing: Extreme ironing is an extreme sport in which people take ironing boards to remote locations and iron items of clothing. According to the Extreme Ironing Bureau, extreme ironing is “the latest danger sport that combines the thrills of an extreme outdoor activity with the satisfaction of a well-pressed shirt”. Crazy but true!

Any new hobby you choose to try can significantly improve your mental health and wellbeing, whether you’re over 50 or older. The sooner you make time for hobbies in your life, the sooner you will experience the positive effects on your physical and psychological wellbeing that are widely documented.

If you feel like something is missing in your life, you want to meet new people, make new friends, or you think your mental health declining, it would be worth considering some new hobbies. All that matters is what interests you and what you find therapeutic for your mind and body.

Regular exercise is the best solution for a healthy body, offering a whole host of short and long term benefits. The main benefits can be split into three areas:

1. Aerobic endurance

2. Strength gains

3. Psychological benefits

Whilst helping to improve your physical shape externally and the health of your body internally, exercise can also have positive effects on your mood, energy levels, sleep quality and combating stress.

How much exercise do I need to do to be healthy?

The benefits of staying active on your life are varied and widespread, but just how much exercise do you really need to feel the benefits?

According to official NHS advice,¹ all adults should be engaging in two different types of activity on a weekly basis:

• Aerobic: cycling, walking, jogging, swimming, sports
• Strength: lifting weights, body weight exercises, resistance band work, yoga

It’s recommended to complete 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Two sessions of strength training a week are also highly recommended where all the body’s major muscle groups are worked. Strength training is a great way to strengthen muscles and bones, regulate blood sugar levels and blood pressure and maintain a healthy weight.

Do shorter exercise sessions still have health benefits?

Studies have shown that completing less exercise than recommended isn’t a bad thing with plenty of benefits still to be gained.

If a short session sounds more achievable, making them more intense could actually reap the same benefits as a longer, moderate session. High-intensity interval training (HIIT) is a popular way to train your body hard when time is limited.

An additional benefit to short, sharp sessions is the buzz you often come away with, thanks to close association of exercise intensity and the release of beta-endorphins,² a hormone produced by the brain that reduces the perception of pain whilst triggering feelings of exhilaration. Known as ‘feel-good hormones’, researchers have found that HIIT triggers a significantly greater release of endorphins when compared to moderate exercise levels.³

Are longer exercise sessions necessary?

More time training will often bring greater benefits. You’ll become fitter and stronger, and could lessen your risk of disease. However, training for multiple hours a day is not achievable for most people. This is best left to professional athletes and sportspeople who have highly organised and regulated exercise schedules, as well as diet plans to make sure they’re performing and recovering optimally.   

Any physical exercise is better than none at all. If you can’t commit to 30 minutes five times a week then think little and often to help accumulate the benefits over time. The most important aspect of exercise is to make it regular and part of your lifestyle. It’s here where you’ll reap the most rewards.

1. NHS: Physical activity guidelines for adults [↩]
2. NCBI: Exercise intensity-related responses of beta-endorphin and catecholamines [↩]
3. Medical News Today: Endorphin release differs by exercise intensity, study finds [↩]

What’s inner beauty got to do with how we look on the outside?

The notion of beauty has changed over the decades and no longer conforms to a singular body type or a specific, enhanced physical feature. Instead, more women are embracing beauty as a multifactorial concept, with wellness at its nucleus and a recognition that beauty is not simply external, but also comes from within. Inner beauty once related solely to your character, or soul, but it’s developed beyond that and when we speak of ‘ beauty from within’ we no longer just mean on an emotional level, but on a physical level too. Simply put, what happens on the inside affects how we appear on the outside.

The cosmetic, hair care and skin care industries are changing as many women across the world are rightfully equating wellness and healthy living to the concept of what is beautiful. Inner beauty is taking more of a centre stage. This progress may have come from the health and wellness spas of larger global cities and those services are becoming increasingly popular in more provincial areas. There is also some global inspiration from places like China, where acupuncture — the essence of wellness there — is commonly utilised for beauty treatments.

Beauty is an ever-changing concept

Concepts such as nurturing your inner spirit, understanding your energy cycles and decreasing stress are becoming common in beauty routines. Whereas before the beauty industry would sell consumers the hope for beauty in a jar, now they recognise that consumers want a more holistic health approach.

Popular ideas such as ensuring your skin is healthy instead of covering up unhealthy skin with makeup or taking supplements with biotin and methylsulfonylmethane (MSM) to ensure hair health, are becoming the norm. Similarly, instead of a focus on being skinny or on thinness, women are opting for body image preferences that lean more toward fit and toned.

Women are beginning to believe that beauty is the offspring of wellness and health.

Intuitively we know that wellness and beauty are intricately linked. For women, aspiring to beauty is often a key motivator in maintaining a healthy lifestyle. To put it bluntly, vanity can move us into wanting to take healthy action, although it doesn’t always move us into that healthy action.¹ But seeing beauty, health and wellness as important values in our lives is far from narcissism. We don’t just see beauty visually — we feel, hear and sense beauty. It is so much more complex than just a physical attribute. Winston Churchill famously referred to vanity as “that vice that promotes so many virtues.”

Focusing on inner beauty is a motivator for those seeking external beauty

One study analysed how the desire for the appearance of healthier skin was a key motivating factor for increasing the consumption of vegetables and fruits.²

Another study had participants look at images of people with sun-related aging as a motivating factor for better sunscreen usage compliance.³ The study highlighted that the participants were less motivated by the discussion on the prevention of skin cancer than they were vanity!

But there is a fine line between utilising the desire for beauty as a health motivational tool and the quest for beauty turning into a shaming mechanism. It’s important to be realistic. When looking at celebrities or even quasi-famous internet personalities as inspiration, we need to begin with where we are first (not where that celebrity or YouTube host is at).

Using the inner beauty of others as inspiration for our own inner beauty

A newer term, “fitspiration,” refers to the tendency for ordinary people to look to others — mainly internet sources — for motivation in fitness goals.⁴

Often looking at posts on Instagram, videos on YouTube or pins on Pinterest can give us ideas for health and beauty; but there is a fine line if they are also making us feel inadequate or if the goals these online personalities are portraying are unattainable.

Perhaps the bimodal approach of utilising both beauty and health to inspire is the appropriate medium. Researchers looked at smoking cessation through the double lenses of both oral health and physical attractiveness of smokers.⁵

If it’s largely a motivator for outer beauty, is inner beauty important?

Whether motivated by the desire to look healthy or feel healthy, inner beauty is important. The same researchers that looked at smoking cessation found that the two-pronged approach of combining health and beauty were quite motivating in getting the subjects to want to quit smoking. Yes, we do want to look beautiful but we also want to feel beautiful – both are motivators.

The stories of others who we can relate to are often one of the most inspirational and motivating factors. Finding one or two bloggers or Instagrammers you feel are most aligned with your beauty values and health objectives may be beneficial in helping you to achieve your goals. Make sure they have something that you feel is achievable and realistic for you and allow seeing them reach their goals to encourage you to strive for your own.

1. Pan, W, and J Peña. “The Exposure Effects of Online Model Pictures and Weight-Related Persuasive Messages on Women’s Weight-Loss Planned Behaviors.” Journal of Health Communication, U.S. National Library of Medicine, Oct. 2017, www.ncbi.nlm.nih.gov/pubmed/29020539 [↩]
2. Whitehead, R D, et al. “A randomized controlled trial of an appearance-based dietary intervention.” Health psychology : official journal of the Division of Health Psychology, American Psychological Association, U.S. National Library of Medicine, Jan. 2014, www.ncbi.nlm.nih.gov/pubmed/23527517 [↩]
3. Tuong, W, and A W Armstrong. “Effect of appearance-based education compared with health-based education on sunscreen use and knowledge: a randomized controlled trial.” Journal of the American Academy of Dermatology, U.S. National Library of Medicine, Apr. 2014, www.ncbi.nlm.nih.gov/pubmed/24508292 [↩]
4. Simpson, C C, and S E Mazzeo. “Skinny Is Not Enough: A Content Analysis of Fitspiration on Pinterest.” Health communication, U.S. National Library of Medicine, May 2017, www.ncbi.nlm.nih.gov/pubmed/27326747 [↩]
5. Semer, N, et al. “Development and evaluation of a tobacco cessation motivational program for adolescents based on physical attractiveness and oral health.” Journal of dental hygiene : JDH, U.S. National Library of Medicine, 2005, www.ncbi.nlm.nih.gov/pubmed/16297311 [↩]

Life throws us curveballs when we least expect them and there are many situations we may have to deal with that will test our feelings of being able to cope.

Whether it’s the breakdown of a relationship, a job that doesn’t give satisfaction or a health concern, it can seem hard to steer clear of drama and worry at times. Even if everything is going smoothly, we’ve all experienced how something like a global pandemic can turn our plans upside down.

The challenging days will pass though, and – while it might seem difficult – it’s important to focus on the fact that things will get better,  and to rely upon your own mental strength and resilience to help you while you are waiting.  

Mental strength and resilience – what’s the difference?

Mental strength and resilience are closely related, but there is a difference. Resilience is the ability to cope with a situation as it arises, but this doesn’t necessarily make you mentally strong. You might be able to cope – but are you doing so in a positive way, rather than simply gritting your teeth and waiting for the moment to pass?

Mental strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves.¹

The difference is a subtle but important one. It’s the distinction between surviving and thriving.

Building mental strength is fundamental to living your best life. It helps us have meaningful social connections and gives us the confidence to try new things, as well as the coping mechanisms to handle whatever life sends our way. The best part is that wherever you are currently, you can always work to develop your mental strength further. Check out our top 3 tips for better mental strength:

• Learn to think positively

It might seem easier said than done, but even if it doesn’t come as naturally as you would like, you can learn to think more positively. You only have to look at Navy SEALS or Olympians to see what the power of the mind can help them achieve. The first step to positive thinking is to recognise when you’re being negative. Don’t beat yourself up over it but acknowledge it and then work to change it. Rather than thinking ‘I might fail’, try telling yourself that you might succeed – but that even if you don’t, as long as you try your best then it really doesn’t matter. Often, by simply deciding you are going to feel something, it becomes easier to actually then feel it. This is known as manifestation – decide to think positive thoughts and they will come. If you wake up in the morning feeling fine and people start telling you throughout the day that you look unwell, by the evening you will probably start to feel that way. Likewise, if you constantly tell yourself to be happy, you are more likely to manifest that emotion and actually be happy.

• Meditate and take time for yourself

In a busy world where we’ve all got responsibilities for others, it’s important to also allow yourself to slow down and focus inwards. Meditation is a great way to calm the mind and allow yourself to be present in the moment; to reset and face the day with a fresh and more positive viewpoint. Research has even shown that meditation and mindfulness can reverse the DNA that leads to depression on a molecular level,² which is pretty incredible! Ivana Buric, from the Brain, Belief and Behaviour Lab in Coventry University’s Centre for Psychology, Behaviour and Achievement explained that “millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realise is that these benefits begin at a molecular level and can change the way our genetic code goes about its business.” In her research, she explains that activities like meditation leave a molecular signature in our cells, which actually reverses the effect of stress or anxiety by changing how our genes are expressed. 

• Take time to move your body too

Your body is as important as your mind when it comes to mental strength. Physical and mental health go hand-in-hand and if one suffers, the other can too. Exercise has been shown in studies to increase levels of serotonin and dopamine in the brain – the ‘feel good’ chemicals,³ which can reduce depression and help give mental clarity to focus on things in a clear and calm way.

Embedding resilience in children

Children, in particular, are strongly influenced by the actions and behaviours of those around them. They’re like little sponges soaking up what they see and what they learn from us, which is why it’s so important to work on our own mental strength in order to help them develop theirs.

Children learn from others so it’s a good idea to expose them to people who will care for them, have their best interests at heart and be a positive influence on them – friends, family members, teachers and coaches might all fall into this category. Let them know that they are not alone in life and there are people who have their best interests at heart to turn to if ever they need support.

It’s also important to give children opportunities to learn and discover on their own, whether through creative play or strategic play – board games are a great way to teach impulse control and the need to be patient and take turns, as well as giving an opportunity for mental flexibility and changing ways of thinking for a better outcome if a situation suddenly changes.

Don’t be scared to ask for help

Building mental strength takes time and practice, and if you’re struggling, it’s important to know you are not alone. Life can be tough and finding it hard to navigate is nothing to be ashamed of. If you’re feeling unsure as to whether you can cope, it’s always best to reach out and talk to someone about your feelings, whether it’s a friend or family member, or a professional. If you find yourself feeling sad or angry, irritable, stressed or easily frustrated, these are all signs that you might not be coping and should seek help.

1. https://www.mentaltoughness.partners/developing-mental-toughness-peter-clough-doug-strycharczyk/ [↩]
2. https://www.sciencedaily.com/releases/2017/06/170615213301.htm [↩]
3. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2009.01049.x [↩]

Working from home benefits – are you making the most of them?

While it may have seemed a year ago that everyone was working from home, that wasn’t the case.¹ Even prior to the COVID-19 pandemic, with its required social distancing and stay-at-home mandates, remote working was increasing in popularity but it certainly wasn’t the ‘new normal’ it is accepted to be now. Certain job sectors, such as start-ups and technology firms, allowed working from home and listed it as a perk. Some companies have entirely remote teams, with work-from-home intentionally built into their culture.

Change is often challenging to begin with. If working from home is new for you, you may find it challenging but quite rewarding. It’s important to emphasise that whether you live alone or suddenly have your children home from school, there will be an adjustment period as you transition to working efficiently from home.

Working from home and productivity

It’s important to separate your work life from your home life, as working from home and productivity do not easily go hand-in-hand if you are not set up for it. Create specific zones or spaces for work. If you do not have to worry about childcare or if your children are more independent, find a spot in your home that is separate from your living or sleeping space.

If you do have to participate in childcare (or do it all alone!), try to set up a workspace slightly removed from play or relaxation areas, such as a small desk in a corner of the dining room, rather than the living room.

Have specific working hours and turn off notifications for work-related communication after those hours. During your work hours, work efficiently and intensely (no lurking on social media or news pages!), and respect your time off. Talk with your team about how you will prioritise work, but not overwork.

Struggling? Try to focus on the working from home benefits

Working from home is not for everyone but as we’ve seen in recent times, we may not necessarily have the choice. Without a commute, you are going to have a lot more time with your spouse, children or roommate (or yourself, if you live alone).

Embrace this time — it is a treasure and there really are a number of working from home benefits! Without a commute in the morning, you can linger longer over breakfast, or perhaps take time out to meditate or read a chapter of a book before you start your day.

Hopefully you’ll be able to use your lunch break to also detach from work and spend time with your loved ones. And not having a commute home in the afternoon means you can spend that time having dinner with your family and going on an evening walk. Take time for special things you wouldn’t normally do, like eating lunch outside with your family.

Get dressed, brush your teeth, make your bed. The point is, get up and get ready in the morning to start your day. This helps you transition into a work mindset. It prepares your mind for a workday. It also helps you respect your non-working time.

The importance of breaks

A study found that working from home can make it difficult to relax outside of working hours if you don’t allow yourself adequate personal time and space.² Take hourly breaks. Just like you should be doing at the office, stand up from your desk, walk around, stretch and disconnect from work for just a few moments. This provides a short mental break but also gets your blood flowing and your body better oxygenated.

If you have children you have to take care of while working at home, experiment with a schedule that coincides with their learning or play time.

If you haven’t already, now is the time to really encourage independent play in younger children.

If more intensive childcare is necessary, talk with your work team about flexible hours. Build a quiet time or nap into your children’s days and really focus on work then. Perhaps a few hours before your children are awake in the morning could be a time to do work that takes your full attention.

It’s ok to ask for help

We never know what life is going to throw at us so it’s important to be kind to ourselves and get support if we need it. Challenging times can cause extra stress. Although you may be physically apart from people, just remember, you’re not alone and technology has made it even easier to stay connected – whether it’s for work or social purposes!

1. https://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/apps.12290 [↩]
2. http://www.nomads.usp.br/documentos/textos/modos_vida/02_bladerunner_working_from_home.pdf [↩]

How can developing mindfulness support positive mental health?

Positive mental health is determined by a variety of factors and while it’s impossible to control everything that happens around us, developing mindfulness can be a strong step in the right direction when it comes to experiencing greater happiness and a positive state of mind. 

Why should you eat healthy, high-frequency energy foods?

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

We’re not just a physical body – scientifically speaking, we’re a source of energy that is bound together by an energy field. Everything with energy vibrates, and the higher the energy, the higher the frequency of this vibration.¹ High-frequency foods help us to increase our natural energy vibration and in doing so, we’re better-able to connect with ourselves and rid our minds of unhealthy thoughts.  Foods with a high vibrational energy include organic fruits, herbs, vegetables and nuts.² By contrast, low -frequency foods, such as meat, poultry and sugar, as well as foods that are highly processed, chemically or genetically altered or contain chemical additives, can result in ill health when eaten in high amounts.

Why is it important to keep hydrated?

Dehydration makes you feel physically unwell and can also affect your mental health.³ The human brain is composed of around 75% water and as soon as this level starts to drop, circulation slows and blood and oxygen move around the body more slowly.⁴ Even mild dehydration affects how you think and feel. If you can’t think clearly, it’s difficult to be fully mindful and to experience happiness.

Why is movement vital for mental health?

Evidence suggests that physical activity and exercise probably alleviate some of the symptoms associated with a negative state of mind. In addition, scientific studies have concluded that exercise might help with improving self-image, social skills and cognitive functioning, as well as reducing the symptoms of anxiety.⁵ Try taking a stroll in the fresh air or going for a gentle swim. You’ll soon see that it’s difficult not to feel in a more positive state of mind after this.

Why is sleep so important?

Anyone who has ever suffered a bad night’s sleep will tell you that their brain probably wasn’t firing on all cylinders the following day. Lack of sleep can leave you feeling mentally exhausted, emotional and unsettled in your surroundings. Try to get eight hours of quality sleep each night.⁶ Set a routine and go to bed at the same time each evening.

Try to wake up at the same time each morning (even on weekends!) and don’t stare at your phone or other electronic devices before you sleep as they can keep your brain alert and prevent you from relaxing fully.

Why is elevating your thoughts the key?

The law of attraction states that what we put out into the universe; we will receive.⁷ If you want to attract joy and happiness, you need to make an active effort to put those messages out there. Don’t focus on what you don’t want from life but concentrate on what you do want. Set meaningful goals and strive to make the very most of every single day.

Why is altruism beneficial to mental health?

Doing something kind for someone else doesn’t just benefit them – it can benefit you too. Connecting with people, and taking time to help them, can create positive vibes and help enhance your sense of purpose and wellbeing. Helping others has been scientifically shown to reduce stress and improve both your physical and mental health, leading to a sense of calm and ease and enabling you to increase your confidence, happiness and optimism.⁸ Ultimately, by helping others, you too could lead a happier, more fulfilled life.

Your state of mind isn’t something you can focus on in isolation. Different aspects of our lifestyle, including your physical health, can all contribute to achieving a positive state of mind.

1. Full on happiness: Vibrational Frequency 101 + Foods to increase it [↩]
2. Mindbodygreen: How to make sure you’re eating high-vibrational food [↩]
3. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html [↩]
4. AIFC: How important is water and hydration to mental health? [↩]
5. NCBI: The relation of physical activity and exercise to mental health [↩]
6. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night. [↩]
7. The Law of Attraction: What is the law of attraction? Open your eyes to a world of endless possibilities. [↩]
8. Mental Health Foundation: Doing good does you good [↩]

Gratitude is an attitude: it may sound corny, but the truth is that if you seek out good things, you can always find them and the best part: your physical and mental wellbeing will improve overwhelmingly.

Sometimes we struggle to see the good in the world, and even in our day to day lives – we focus on what we do not have and what we are lacking. But we need to focus on what we do have; taking a moment every day, to show gratitude, not for anyone else but our own emotional and mental wellbeing.

The experience of gratitude encourages us to appreciate what is good in our lives and compels us to pay this goodness forward. People with more grateful dispositions report being happier and more satisfied with their lives. Gratitude also functions as social glue that nurtures the formation of new friendships, enriches our existing relationships, and underlies the very foundation of human society.

In today’s fast-paced, monetised world, we can fool ourselves into thinking we should measure our lives and fortunes in terms of physical possessions and material objects. But this would be a mistake.

You see, sometimes we have it backwards: Happiness and joy that comes from owning stuff and collecting possessions do not provide gratitude, for this is short-term and shallow. This would explain why many of us feel unfulfilled and lonely at times.

Instead, gratitude itself (the daily ritual of showing grace for what we have that cannot be measured in material terms) brings us joy and a sense of fulfilment that could never be filled with objects or possessions.

Showing gratitude is simple, so why do we forget to take a moment each day and do it?

We’re not ungrateful or thankless, but we are busy, and sometimes the simplest things get forgotten. But today, perhaps more than ever before, we need to find ways to improve our mental well-being providing time to pause, find peace and a deeper understanding of what we need emotionally.

Watching the news, listening to others moan and complain, pressure at work – we can become so overwhelmed to the point of drowning in negativity. We forget that there is so much to be thankful for, so we must remind ourselves daily that our lives could be driven more positively by a strong sense of gratitude and appreciation for all that we have.

When performing a simple ritual every day, even if it’s just 5 minutes to begin with, you’ll quickly start to realise a shift in your mindset towards positivity and joy.

The impact of gratitude on our mental wellbeing

Much research and study have been undertaken on gratitude and its impact on our emotions, mood, mind and mental well-being.

Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude.

In one study, they asked all participants to write a few sentences each week, focusing on particular topics. One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives.

While there is no evidential proof of the connection between gratitude and mental wellbeing, the following thoughts are widely supported

Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and wellbeing. His research confirms that gratitude effectively increases happiness and reduces depression.

Proof or not, the long-term effects of a daily gratitude practice can bring joy and positivity to those doing it. It’s simple to do; you need no equipment and you can begin right now.

Start your gratitude practice

Below is a list of questions that will help you shift your focus towards a life filled with gratitude.

But before you begin with, consider these simple steps.

1. There is no right or wrong answer to each question.
2. Your practice is your own; even if you begin with 1 question per day, that’s great!
3. You can perform this practice in your head, out loud or write it down.
4. Many people create a gratitude journal: it can help to focus even deeper – the time taken to write can help embed the thought.
5. Try to make your process a moment for yourself – this should not be another chore, so whatever way it works for you is best.

Gratitude Icebreaker examples

Now let’s focus on some of the questions you could ask yourself. Again, these questions are simply prompts to get you started; you may think of others and develop your own over time.

1. What can I give gratitude for today?
2. Who am I thankful for in my life?
3. Why am I thankful for them?
4. What is the best thing that has happened today?
5. What good things are possible today?
6. I am thankful for my body because?
7. What opportunities have I been given that I am thankful for?
8. What am I looking forward to in the future?
9. I am warm, sheltered and fed, how can I share my gratitude?
10. What do I love about myself?
11. What do I love about my body?
12. What do I love about my brain?
13. What do I love about my partner?
14. What do I love about my children?
15. What am I thankful for in nature?
16. Which experiences am I thankful for?
17. What was good about work today?
18. Which colleagues and friends am I thankful for?
19. How can I share my gratitude with strangers?
20. What have others given me that I am thankful for?
21. As I sit and look around me, what can I see that I am thankful for?
22. What do I have to look forward to and give thanks for?
23. How am I fortunate without including material things?
24. What can I see out of the window and give thanks for?
25. What have I learned recently that I am grateful for?

Ways to develop your gratitude practice

Many people enjoy this practice daily, while others have found ways to develop and strengthen their practice. Here are some ideas you may wish to try.

• Gratitude Journal: it’s not a special booklet; anything will do, but simply write down your thoughts on your feelings of gratitude. When you’re sad or low and need a boost, then re-reading your thoughts will remind you to reflect on the things you have rather than the things you lack.
• Meditation: taking the time to calm our minds in meditation is also a great moment to show gratitude. Begin your practice by reflecting on what you are grateful for, and then sit quietly in the space of love, peace and gratitude.
• Walking: this is a great way to exercise your body and mind and be with nature. Look around, look up and down and reflect on the amazing world around you. Breathe in deeply and listen to the birds. It will benefit both your body and your mental well-being.
• Write a letter: perhaps you can think of someone you haven’t thanked properly for a good deed or even a friend you can express gratitude for simply being there. You could even write a letter to a higher power to express your appreciation for your faith or forgiveness. Whomever you choose, it can be both powerful and uplifting.

Why is it important to find peace of mind and boost your mental wellbeing?

Today our lives are fast-paced, busy, distracted and can leave us feeling stressed, rushed and overwhelmed. We are constantly ‘plugged in’ and rarely switch off. Shifting from one screen to another and an itinerary that never ends. No wonder our mental health is suffering:

The mental health charity Mind reported that:

• 1 in 4 people will experience a mental health problem of some kind each year in England [1].
• 1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England

While there is also a dramatic increase in

A 2021 survey of children and young people’s mental health found that 17.4% of children aged 6-16 had a probable mental disorder in 2021.

Helping children express gratitude

We must find balance and pause. We can teach our children to find balance too. We can easily help them learn about gratitude while making the process fun. At the end of the day, as we read a story, tuck our children into bed and kiss them goodnight, we can share a couple of moments and talk about what you are thankful for today.

As a parent, it will help you begin your daily habit while teaching your children a lifelong development of a positive attitude filled with gratitude.

Upping your general activity levels is a well-established way of improving both your physical and mental health.¹ But that doesn’t have to mean joining a gym. There are plenty of fun, even quirky, ways you can start to increase your activity levels without the need for Lycra, Barbells or even a pair of trainers.

Home Disco!

Doing household chores doesn’t have to be boring, or lifeless!² Pushing the vacuum cleaner around might sound less than exciting but it does represent physical activity – so why not put on some of your favourite music and jive while you clean! Something up-tempo and lively puts a spring in your step and encourages you to perform a mamba with the vacuum cleaner once a day! Why not extend this to mowing the lawn to music? Headphones and a good steady pace will see you become more active as you cut the grass.

Circus skills!

Bring the excitement of the circus into your daily activity routines. Leaning new and enjoyable skills such as juggling, walking the tightrope or even riding a unicycle are great ways to get away from traditional exercises! Or how about picking up a few ideas from the kids?³ Have you ever tried skateboarding or rollerblading? What about a skipping rope? It’s a fantastically fun way of improving your agility and stamina.

Just dance!

Meeting friends at a coffee shop or bar is a great way to catch up but it can also add those extra unwanted calories.⁴ Why not keep the catch-up but ditch the calories by going dancing instead of meeting for a drink? Half an hour on the dance floor will see you burning up to 200 calories and all while you and your friends are having a great time!

Challenge time!

Competitions are much more fun than a leisurely stroll sometimes – and it motivates you to push yourself even harder! Why go for a stroll when you can easily turn it into a race against time? Organising a scavenger hunt is a terrific way of getting friends, work colleagues and even your family involved in the great outdoors. Set a deadline that people have to find and return unusual objects to home by to get pulses racing. Or what about creating an obstacle course for your family in the back garden? If you don’t fancy doing it yourself, there are so many organised events which you can sign up to. A marathon, a colour run, a treasure hunt – take your pick! Both are ideal for raising a smile and your activity levels.

1. https://www.healthline.com/nutrition/10-benefits-of-exercise#section1 [↩]
2. https://www.rd.com/home/cleaning-organizing/health-benefits-chores/ [↩]
3. https://www.sciencedaily.com/releases/2019/05/190509101843.ht [↩]
4. https://time.com/4828793/dancing-dance-aerobic-exercise/ [↩]

From better nutrition to improved mental and physical health, the benefits of growing your own food are plentiful.

Whether you are growing a small pot of kitchen herbs or an allotment full of fresh fruits and vegetables, you’re doing good for both your own health, and the environment.

Here are our top five reasons to grow your own food:

Better nutritional benefits

Growing your own food is an excellent way to ensure that your diet is nutritious, healthy and full of variety. Growing a diversity of fresh foods gives you access to plenty of vitamins, minerals and antioxidants. Raw foods are not just arguably one of the tastiest, but studies have also shown that they contain the most nutrients.¹ That’s not to say that cooking is bad though, as there are still plenty of health benefits to come from your food once you cook it – especially as it will be fresher as the time taken to get it from the ground to your plate will have been less than if you had bought it from a shop.

Better for the environment

As well as having less time for its nutritional value to start decreasing, foods that are home grown and haven’t had to undergo transportation are better for the environment and will not be impacting your carbon footprint.² Not only will you be reducing the reliance of fossil fuels for long distance transportation (it’s been estimated that an average of 1,500 miles is travelled before food is consumed)³ but you won’t be using chemicals or pesticides that can be bad for the environment.

Good for your physical health

You might not consider it to be the same as going for a long run, but growing your own food is actually a great way to stay fit and active! From digging to pulling up roots, to planting, weeding, watering and caring for your growing foods, gardening offers you a great physical workout that can help improve your cardiac strength, decrease stress and improve your strength and flexibility. Being outside will also expose you to Vitamin D, which has been proven to be crucial for maintaining healthy bones and teeth, as well as increasing your immunity against certain diseases.⁴

Great for mental wellbeing too

It’s not just your physical body that will thank you for growing your own food and gardening, but your mental health can benefit too. The simple act of getting exercise has been shown to relieve stress, depression and anxiety, as well as boost your energy.⁵

You can save money

The outlay might seem a bit more expensive than simply picking some salad up from the supermarket shelves, but once you are in an established routine, all you really need to grow your own food is time, patience and water. When you consider the higher costs of organic food, you can see that by growing your own, you will soon make back any money you spend on pots, soil etc. at the outset.

When growing your own foods, remember that variety is key. Don’t be afraid to try things you’ve not had before – particularly as you won’t be contributing to any increased pesticide usage or transportation costs to do so. Try to expose yourself to as many new and interesting fresh foods as you can, to contribute to a healthier you, and a healthier planet.

1. https://pubs.acs.org/doi/pdf/10.1021/jf60202a021 [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0921344914002626 [↩]
3. https://cuesa.org/learn/how-far-does-your-food-travel-get-your-plate [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ [↩]
5. https://journals.lww.com/acsm-essr/Citation/1990/01000/Effect_of_Exercise_on_Depression.16.aspx [↩]

From snuggling up after a long day to enjoying a nature walk on a beautiful afternoon, pets can be cherished companions in accompanying one through life. Anyone who has experienced the unconditional love a pet can give knows how invaluable this support can be.

But did you know that the benefits of pets may go beyond emotional support and can actually result in positive physical effects as well?

While research into human and pet relationships is ongoing, some recent results have been promising.

Stress management

Stress is a normal and natural part of life. But in today’s society, it can easily become chronic.  Everything from an overextended schedule to worldwide health issues can create excess stress which makes having healthy ways to process it all the more essential. And engaging with pets may be one of the best ways to decompress.

Snuggling, petting, and interacting with a pet can lower cortisol levels and calm the fight or flight response to stress. Considering stress may be related to up to 80% of all primary care visits, taking time to play fetch after work may be just as beneficial for you as for the dog.

In addition, oxytocin (known as the “feel-good” hormone) can be released while engaging with a pet. Oxytocin has significant links to overall happiness and has been known to benefit cognitive function and heart health, social interaction and relationships, and overall wellbeing. It may even help curb addictive behaviors.

Weight control

Owning a pet that needs exercise can increase your own movement throughout the day, a useful tool for weight management.

Research has shown that dog owners not only walk more per week on average than those without dogs, but that the intensity of the movement was more vigorous than those who did not own a dog.

Cardiovascular health

Bonding with pets may have positive effects on cardiovascular health, particularly by helping to regulate blood pressure.

Because long-term stress can have detrimental effects on the heart, both cats and dogs have been shown to be beneficial for reducing stress that may ultimately lead to heart disease.

In addition to blood pressure, lower rates of high cholesterol and diabetes have also been observed in pet owners.

Diversified microbiome

The body’s microbiome (which supports neurotransmitter creation, digestion, and immunity) is vital to overall health and pets can play a vital role in this aggregate of microbes.

Those with household pets may have more beneficial bacteria, viruses, and fungi in their systems much in thanks to the germs and dander pets track in from the outdoors.

While this can impact adults and children alike, this may have even greater importance on infants who are developing their microbiomes – especially in their first three months. Those who develop a strong microbiome in younger years may have a decreased risk of asthma and allergies if exposed to helpful allergens early on.

While there are many benefits to pet ownership, these researched physical advantages are becoming more widely recognized as some of the most valuable.

So next time your dog begs for a walk, take them on one as a way of saying thank you for all you do.

The soft purr of a cat as it warms up to you. The cuddle of a dog laying at your feet. The singing of birds as you enter. Pets can provide a wondrous sense of love and connection, special from that of others.

This unique relationship can provide a bounty of mental health benefits, enough to have you thinking that, yes, life just may be better with a pet.

How pets support mental health

Interacting with a pet can boost mood and decrease symptoms associated with anxiety. Togetherness can soothe feelings of loneliness (particularly in those living by themselves). Engaging the sense of touch, as well as making eye contact, can nurture connection with a living being.

Being responsible for an animal can bring purpose and meaning to one’s life. Unconditional love paired with something by your side may cultivate healthy self-confidence. Taking care of another being can develop kindness and compassion.

The opportunity to interact with other people (such as at a dog park), can promote increased socialization. Laughter and optimism can result from animal playfulness. Petting and cuddling with a household pet when stressed can induce relaxation. Attachment to an animal may increase positive and mindful behavior towards animals (particularly in children). Engaging with a pet can give way to living in the moment.

Supporting mental health disorders with pets

In addition to the plethora of general mental health perks, specific disorders may benefit from pets as well.

Research shows that those with ADHD may benefit from a structured schedule of feeding and walking an animal, while those on the autism spectrum may discover an increase in social skills and self-esteem due to the soft and warm sensory experience a pet provides.

Furthermore, those who suffer from post-traumatic stress disorder (PTSD) may find solace in a service dog companion.

And whether it’s through equine-assisted therapy for depression and addiction or a visiting hospital therapy dog that helps to calm anxiety and grief, specially trained animals can provide support for a variety of mental health needs.

What if I don’t own a pet?

While pet ownership has a plethora of perks – both mental and physical – a household animal may not be an option for some. Fortunately, there are numerous ways to still enjoy the advantages provided by these beautiful creatures.

If taking care of your own pet is unrealistic or not allowed in your place of residency, consider:

• volunteering at an animal shelter
• fostering adoptable pets
• offering pet sitting and walking services
• spending time with friends and family who have pets
• taking horseback riding lessons

Exposure to pets and the opportunity to interact with them can be a gift. The unconditional love these cherished animals provide can make them a prized companion teeming with health benefits. 

Waking up every morning with a sense of calm and contentment is entirely possible when you have established a routine of positive daily habits.

The healthiest morning routine is one that works for you, supporting your health and lifestyle goals while preparing you for the day ahead. For example, daily habits like waking early, going for a run, eating a well-balanced breakfast and walking to work would appear an ideal scenario of calm, balance and happiness that restores and revitalises our health and mental wellbeing, but it’s not the same for everyone.

How do I begin creating healthy daily habits?

Athletes, leaders and others who strive toward high performance believe that positive daily habits are the foundation of their success. In Brendon Burchard’s bestselling book, High-Performance Habits, he explains how these exceptional individuals can perform at a higher level than others: by developing positive habits. But these habits are just for elite performers; they are often simple yet impactful ways to improve performance for anyone who adopts them.

To begin with, we’d suggest starting with small incremental changes. Grand gestures rarely stick and can be too much all at once, increasing feelings of overwhelm, so start by making small gradual changes to develop daily habits. Think about things like planning your breakfast, setting time aside for a quick run or 10 minutes of meditation before getting out of bed, or even packing your bag ready for work the night before.

A little preparation goes a long way.

Preparing yourself mentally and physically will help you achieve your health and wellbeing goals. Let’s think about what you want to change. What do you want to achieve? A smoother morning? Better peace of mind? Clarity and focus in your thoughts? Reduced stress or anxiety? More mobility for your joints and muscles?

Make a list of what you want to achieve with your daily habits, and then think about how you can do it. Keep your list handy for the first few weeks until your routine and habits and established.

Some people keep a list beside their bed while others leave post-it notes around the house to remind them of what to do next. Again, whatever works for you is best!

Here’s our list of top 6 things to help you create a healthy morning routine to improve your health and wellbeing.

1. Start the night before

Nothing sets you up better than a little preparation the night before to create a calm and relaxed morning, whether it’s a work or rest day ahead. You’ll feel content getting into bed that you have planned a smooth morning and done what you can to prepare ahead of time.

If it’s a work day: Get your lunch made, bag packed, and clothes picked out for the following day.

If it’s a rest day: Switch off your alarm, leave a glass of water beside your bed and make sure you have your favourite beverage ready for the morning. Write down any errands you need to run, including any calls or appointments you have.

2. Waking up

Get up as soon as your alarm goes off, you’ll feel better for it, and it won’t put you behind before the day has even begun. Stretch and yawn and help your body to rise by taking in a few deep breaths to awaken the senses. Open the curtains, ideally open a window and breathe the fresh air. The natural light will help your body adjust and gently shift your brain from night to daytime.

3. Meditation

According to research, the practice of meditation can help reduce stress, decrease feelings of anxiety and improve your overall health and wellbeing. Even 10 minutes per day will help you establish an initial habit of doing it, as you gradually work towards a longer practice of up to 30 mins per day.

Begin by sitting quietly without distraction or noise and take a few slow, deep breaths and clear your thoughts. Try to wind down and gently relax into your body. Feel the air enter your lungs and listen to the sound of your breath. Now simply continue to breathe normally while you sit peacefully, listening to your breath: in and out repeatedly. Try not to think about anything; just listen to the sound of your breathing. This daily habit should become easier and more relaxing as you continue your practice.

4. Gratitude

This is a simple daily habit to establish but is often easily forgotten too. The practise of showing and sharing gratitude can easily be woven into your day because you can do it anytime and anywhere. Ideally, you could find 5 minutes each morning to write your thoughts of appreciation in a gratitude journal, but life isn’t always ideal, so…

While brushing your teeth, ask yourself, ‘What am I thankful for this morning?’

Driving to work, remember to appreciate those around you, the car you drive, the blue sky, the fresh air, and the incredible body you have that carries you through the day.

When you’re feeling annoyed you have to wait in the queue to pay for your breakfast, shift your mindset and be thankful that you can buy food; you have a shop filled with wonderful food stuffs to nourish your body, be grateful that you live in a place where it’s safe.

These are just a few moments during your morning when you can show gratitude and shift your mindset from negative thoughts and behaviours to positive ones.

5. Exercise

Exercising the body is a great daily habit to get into at the start of each day. You don’t even need the gym; you can choose from a run, swim, cycle or an online exercise class from the comfort of your living room. However, if you prefer the company of others or taking a class is what you love, then go for it. Whatever works for you is best as it will help you establish the habit and prevent breaking it.

Remember, whatever you choose should stretch the body and raise your heart rate a little, which will help improve your physical health and immune system.

6. No devices

…until you’ve completed at least the first 4 steps above, ideally all 5.

I know, just imagine a morning without devices; it’s hard, isn’t it? BUT, the benefits to our brain upon waking up without immediately plugging in are overwhelming.

Those who have tried it report experiencing increased focus, productivity, a better quality of sleep, lower stress and improved mental health.

While we disconnect from the tech, we can reconnect better with ourselves and others around us. It improves our connectivity and communication with others by developing our self-awareness and giving us the time and space to build our emotional intelligence.

Remember, your healthiest morning routine is your choice. Find what works for you but try and maintain the habits for at least 30 days, by which time you will have established them as routine rather than optional. Start small and gradually increase your time on each one to help maintain and improve good health and positive emotional wellbeing.

Whatever they may be, big or small, goals can be stepping stones to a happier life and the journey we take to reaching them can make all the difference.

Working towards something we want (a goal) is an important part of being human. It may not always go smoothly and the route may not always be easy, but having goals is part of what makes life good. It gives us a sense of meaning and purpose by pointing us in the direction we want to go and gets us interested – all of which are good for our overall happiness.

We’ve recently sat down with Olympic triple jumper, Christian Taylor, who (following injury) shares his approach and experiences with goal-setting as he takes us on his journey to Paris Olympics 2024.

When you recovered from your injury, what plan did you set out for your journey to Paris 2024?

The Achilles tendon is so important for running, but even more so for jumping, so initially it was the uncertainty of knowing if I was even going to be able to come back. It’s one of the most important tendons needed to absorb and release energy for jumping – so that was the initial worry. I was then very upfront with the surgeons and my therapist that my ultimate goal was to be back for Paris Olympics 2024. Once they understood I wasn’t looking for any shortcuts and I’d recognised that it would be a long game, they were on board and excited for me. From there, it was about building a step-by-step detailed rehabilitation programme.

It’s all about doing everything properly. I have to think how much I want to risk getting a re-injury, which would ultimately take me out of the sport. It’s like the saying that if you do it right the first time, you don’t have to go back and do it again. This is the mind-set we went with for the whole rehabilitation programme.

Have you been able to stick to the original plan or have you adapted it since?

Although we’ve purposely made the plan flexible, there are definitely still markers that we’ve been trying to hit, for example:

               3 months: Walk without crutches

               6 months: Walk with greater speed

Fluidity and flexibility is so important when goal-setting because life can be filled with so much uncertainty. You may have a plan but life can throw you a curve ball and then it’s about how well you adapt. I found the more flexible I was with my plan, the more positive I could stay. Because if I didn’t hit my markers on schedule, I still thought that at least I’m on the right track. It helps keep me in a more positive mind-set, rather than feeling defeated.

How has this year gone for you so far?  How are you feeling at the moment?

It’s been incredible. But there were absolutely moments where I was unsure and felt I was plateauing and that I had maybe hit the threshold where this was all my body was going to allow me to do. I have a counsellor who I speak to every week and it has helped me recognise that I needed to let go of the former Christian and accept that the makeup is now different following my injury. I don’t always have to compare but I spent too much energy looking in the rear view mirror of what I was once able to do, and she encouraged me to look forward – accept what I am, what I can do at the moment and what I believe is possible. It was only when I actually accepted this, I started to move forward again.

Do you create more than one plan when setting a goal?

My goal of winning Paris 2024 is fixed but my markers aren’t. It’s the process of getting there for me that is a bit more flexible. When I miss a mark, the advantage that I believe I have over most of my competitors is my mind-set. It’s not my actual physical ability but how I view competition, my motivations and how I deal with setbacks. So this is my competitive edge.

I’m human and I still have moments of defeat and disappointment – but I don’t let it linger. I compare it to golf. When I hit the ball, most of the time it goes in the woods and I’m upset because I could see it being the perfect shot. But before I reach the next shot, I have to let it go. And this is the same mind-set when going through life. Go through the emotions but at some point you must let them go and move forward.

Where do you get your mind-set from? Have you had to learn it?

I actually believe my dad was the one that instilled it in me. He would constantly tell me to let things go. At the time, I was younger and I found it frustrating as this is my world and felt he didn’t understand. But he reassured me that I will fail, I will have disappointments – more so than successes. But if you carry those disappointments through, it will hold you back from the next achievement. He made this very clear to me and I didn’t appreciate it until later on. So now, I’m like a water repellent jacket. It hits me, I feel it and then I just let it go.

How involved are your family, friends and other support groups in your journey?

My support network is extremely strong. They’re the strings that keep me grounded and humble when things go really well and if I’m low, they’re the ones picking me up and remind me of my highs. So for me, they are fundamental. When it comes to goal-setting, as I’ve gotten older, I have the freedom to explore and do my own thing. But from very early on, my parents were the ones that instilled it in me to always strive to be the best.

With whatever I’ve done in life, they’ve always encouraged me to do my research to make sure I know what I’m doing so I can execute it with excellence. They planted these seeds from a young age and it was only after that I realised that my work ethic and my mentality was different to my competitors because of these values. I’m extremely grateful for my parents. They are the ones that have held me in times of highs and lows and pushed me when I need to be pushed.

Has your mind-set changed over the years?

Yes. I started counselling right before the pandemic so that was a maturity step in itself – understanding the importance of mental health and looking after myself. When you’re younger, you almost feel invincible. As you mature, you recognise the importance of self-care and when it comes to sport, the increase in time it takes for recovery and the consequences. And this goes far beyond myself, now I think about my wife and family when making decisions. My mind-set is something that continues to develop.

How do you keep yourself motivated?

The kids I work with. I’ve been working with non-profit, Classroom Champions since 2014, which allows me to support children in lower economic and troubled areas. In the London 2012 games, I reached my lifetime goal and was so proud of the moment. But when I got up on the podium with the national anthem playing, it felt a bit lonely and I knew I needed to find something more. My family were in the stands so I felt that everyone I thought I was representing were still quite distant. I spoke to my manager and we spoke about how I could chase the world record – but for me, that didn’t seem like enough.

I needed a feeling of connection which is when my manager suggested mentoring and working with kids. I thought it would be a challenge with me travelling so much but Classroom Champions is an online mentorship program where you work with students and teachers across the US. I’ve had numerous classes from the beginning and I fell in love with the impact I can make on someone’s life. I felt that my training had a purpose and I could really make a difference through this path whilst working with many people. My career is no longer just about me, it’s about what I can give them and vice versa. I love the simplicity that the kids bring and when I’m struggling, they’re a constant reminder not to overthink things.

So when I went on the podium in Rio, this time I was crying and full of emotion. It wasn’t for that specific achievement but it was for the kids that had been watching me over the last four years and I had inspired.

What skills are key when aiming for a specific goal?

I would say perseverance and resilience. I always talk about being okay with failure and setbacks. It’s about looking at them as learning opportunities for next time. I’ve lost so many competitions but nobody remembers them because when I needed to win, I was able to. It was the resilience I showed and I never gave up. And having the right people around you is key to helping you achieve the dream.

Do you celebrate the small wins?

Absolutely. I’m grateful to wake up every single day and when it comes to athletics, as I get older, the things I would have taken for granted 10 years ago are things I celebrate now. Following the injury, every small marker I reached, it was so important to celebrate every milestone because there was also that chance that it would not have turned out that way.

Do you switch off from competing when it’s out of season?

I would say for probably about three weeks, it’s still very fresh. While I sleep at night, I’m still reflecting on what I could have done better. Could I have slept a bit more? Should I have done that extra stop in travel? What did I give my competitors freely? All these things that could have contributed. I always reference improving by 1% because ultimately that’s what we’re looking for. If we can improve by 1% then we can be proud.

But ultimately it’s about being able to lay down at the end and reflect on giving it my all as we’re our own biggest judge. I take notes so then I can reflect on this next year and be mindful of these areas of improvement. A setback is a waste if you’re not learning from it. Once I’ve had this moment of reflection in the first three weeks then I switch off.

How much of your success would you say is down to your mind-set versus your natural talent?

I’ve always seen it as the successes have been because of my mind-set. If you put me in a room of athletes, I’d look to my left and right and it’s not that I’m more talented than any of them but it’s what motivates me. I always look in someone’s eyes to discover how much drive they have. If I find out their motivation, I can work out how much fight they have to give. It’s a psychological game so I would say my success is 100% down to my mind-set.

What are your words of wisdom for anyone working towards a goal at the moment?

I would say when setting a goal, be willing to be bold with your goals and dream big. It’s easy to play it safe. Whatever you’re working towards, that attitude of resilience, it’s all about finding a way to push through, find something that motivates you which is stronger than the adversity you may face. It changes with every goal and every season but find what it is. Place it at front of mind so it can be your focus.

Whether you’re striving to reach a goal in sports, in health, in your workplace, or simply finding a balance in life, the thinking behind goal-setting is something that can be translated for all. Just like Christian said, it’s all about your mind-set. 

Stay up-to-date with Christian Taylor’s journey to the Paris Olympics 2024 by following our social media channels!

Did you know that certain chemicals in our bodies (four neurotransmitters, to be exact) influence our levels of happiness?

Serotonin is one of these wondrous neurotransmitters known collectively as happiness chemicals (in addition to dopamine, oxytocin, and endorphins). Specifically, it’s associated with mood and the feelings of relaxation and calm.

Designed to communicate information throughout the body, serotonin is a chemical messenger primarily produced in the gut with a direct connection to the brain. This means that our levels of serotonin can have a powerful effect on our happiness or our lack thereof.

Let’s take a further look.

Serotonin is created by the amino acid tryptophan. Tryptophan converts to 5-HTP and eventually into serotonin. Essentially, tryptophan is the building block for this neurotransmitter.

When levels of serotonin are low at any given time, symptoms can appear such as:

• depression
• anxiety
• impulsive behavior
• irritable mood
• sleep issues
• undesirable choices

But what contributes to low serotonin levels?

While research is still ongoing, there’s a strong link to gut health. 

Serotonin is highly influenced by the gut microbiome. Poor diet, a lack of helpful bacteria, and the overuse of antibiotics can all impact the creation of this neurotransmitter.

To increase and support healthy levels, practice self-care techniques such as:

• belly breathing
• meditation
• yoga
• forest bathing
• aerobic exercise
• massage
• getting outside and enjoying the sun (ideally at least 10-15 minutes daily)
• a diet rich in healthy bacteria including pre and probiotics
• eating foods rich in tryptophan alongside healthy carbs for good absorption (such as a turkey and cheese sandwich on wheat bread or a plate of salmon and brown rice)
• mindful use of antibiotics
• 5-HTP supplements

In addition, SSRIs are a common anti-depressant that work to block the brain from depleting serotonin and encourage the body to recycle it instead. This is helpful in severe cases of depression.

While happiness may rely on a variety of lifestyle, physical, and mental health factors, serotonin also plays a significant role.

A healthy diet paired with active self-care can support this neurotransmitter and ultimately, your mood. And that is something to smile about.

We sat down with Lisa, qualified Forest Bathing Guide and self-confessed nature lover, to learn about the practice of Shinrin-yoku. So, what is Forest Bathing (and do you need a swimsuit?) Can you join in without a forest on your doorstep? And what benefits might you experience from this Japanese practice?

So Lisa, how did you first find out about Forest Bathing?

I’ve always loved nature, ever since I was a kid. I was always growing things outdoors and digging about in the earth! But Forest Bathing isn’t the literal act of bathing – it means being immersed in the forest. About a year ago, I read about Forest Bathing in a magazine. Soon after, I saw a book for sale on Shinrin-yoku (the Japanese term), and I was hooked from there.

Nature can help your mental health, and interestingly, your physical health too. I loved it so much, I wondered ‘can I get a qualification in this?’… I did some research, and there was a course about to start – it was like the universe aligned. I passed the course, and read so many books. I just became completely fascinated by the whole subject.

What does a Forest Bathing session entail?

You can go Forest Bathing in a group, or on your own. I usually spend a couple of hours in the forest when I lead a group. I love photographing nature, but for the best Forest Bathing experience, you’re not supposed to take a camera or phone. It’s really just a conscious slowing down, and focusing on all of your senses to see, hear, smell and touch the forest.

I have found so many different species and so many fascinating things out in the woods that you normally wouldn’t notice. Sometimes you’re too busy walking, chatting with your friend, or listening to music while you walk around the forest. You’re missing out on all those lovely, natural sounds.

It’s very little walking around – you might only travel one or two kilometers in the sessions. Because it’s so little walking, you only need to find a nearby green space with trees. Forest Bathing is about appreciating the small things mindfully, so it doesn’t have to be a great big space.

Which activities do you do?

There are lots of different activities to open up your senses. One of my favorite activities is lying on the forest floor and watching the light filter through the trees. The Japanese call it ‘Komorebi’. That works really well if it’s a sunny day, because you see all the shadows.

Another good one is conscious listening. You spend about 15 to 20 minutes just sitting quietly, closing your eyes, and listening. When you focus, you can hear layers of bird song – some that are close by, and some are far away. You get the jostling of leaves in the trees and the creaking of the branches. The droning of insects, the rustling of animals things in the undergrowth; it makes you realise how alive the world is!

To engage your vision, you can also sit and focus on one tiny area of the forest floor. Again, it’s alive – not just a patch of ground. You’ll see insects walking, the wind moving plants and petals. You’ll see patterns and shadows. You’ll start to notice small things: the way a leaf has been nibbled by a type of insect, or the different types of seeds that are on the trees. You could also go on a ‘texture hunt’ and look at mosses, ferns, the gills of fungi – the list goes on!

How does Forest Bathing help you relax?

When we’re at work, or doing a task like driving a car, or watching television, we’re using what’s called directed attention. It’s one part of our brain, focusing on one thing. After a while, our concentration starts to go, and you get mentally fatigued. When you go Forest Bathing, it rests the part of your brain used for directed attention – scientists call it ‘soft fascination’. It mentally refreshes you. For me, it generates a lot of creative thinking.

When’s the best time of year to go Forest Bathing?

In the words of Alfred Wainwright, ‘there’s no such thing as bad weather, only unsuitable clothing’. You can go Forest Bathing at any time of the year, as long as you’re dressed appropriately. In the winter, I just wrap up warm and take something to sit on. It’s quite interesting if it’s raining too, as long as it’s not absolutely pouring it down! It’s relaxing to listen to the rainfall, and watch the droplets bead off the leaves.

Autumn is a beautiful time to go forest bathing. At that time, the forest is so colorful with all the leaves, different types of fungi, and vibrant green mosses. Each season is special for its own reasons.

How does Forest Bathing benefit people?

There are studies around how just even looking at nature can be good for your physical and mental health. One study was conducted in a hospital over about nine years. Half the patients were in a room that looked out onto trees, and the other half were in a room that looked out onto a brick wall. They’d all had the same surgery, but the ones that looked at the trees felt better quicker, and required less pain medication than the ones that looked at a brick wall. They’ve done studies in prisons too, and inmates that can see greenery are calmer, less prone to violence, and less prone to depression.

Another side of it is an appreciation for nature. This is essential for us as a species, because if we don’t love nature, we won’t protect it. Generations are growing up spending more time indoors than ever before. More time with computers, more time on devices, and less time in nature. Many children won’t be able to name a lot of plants, birds, insects and trees. So when they have children, they won’t be passing on that knowledge and appreciation. Forest Bathing is a great way to reconnect with the natural world and take some time for yourself.

With our own expectations, we can set ourselves up for failure.

By thinking that the next new thing will finally help us reach that elusive feeling of happiness, we’re unknowingly hurting our chances for joy. Mis-wanting, adapting, and mis-predicting can leave us wanting, so we developed this guide to rethinking happiness and how it can lead to more joy.

If I could just get _________…

If I could just find _________…

If I could just make _______…

If I _______________________…

…THEN I would be happy.

Have you ever said this to yourself? In today’s world, it’s easy to have these thoughts – whether consciously or not. The ideas of making more money, buying a bigger home, having the perfect body, or achieving a top-level status encourage us to strive for more, but do these cravings create happiness when accomplished or do they just cultivate an increase in dissatisfaction and suffering?

Due to our minds mis-wanting, adapting and mis-predicting, we can find ourselves in a cycle of searching for happiness where it really isn’t, says information from Yale University’s The Science of Well-Being course.

Mis-wanting

Commercials tell us we need something, websites convince us to buy something, social media shows us what everyone else is doing and culture informs us of what is required – all for happiness.

But these institutions are often misleading, resulting in our brains mis-wanting what will truly make us happy. We can often be tricked into thinking that bigger is better, expensive is superior and that more of a good thing leads to increased happiness.

Adapting

It is normal for the mind to get used to things, which is great when we have a new schedule or a change in environment. However, it’s not helpful when it comes to the novelty of new things wearing off.

For example, buying a new car can be exciting and may bring about a moment of happiness, but over time the new car smell dissipates, the tires need to be replaced and miles begin to add up to wear and tear. We aren’t stimulated anymore by the freshness it once brought to our lives, which means we’ve overestimated how happy the new car would make us.

Harvard psychologist, professor, and author of “Stumbling into Happiness,” Daniel Gilbert says, “Wonderful things are especially wonderful the first time they happen, but their wonderfulness wanes with repetition.”

Mis-predicting

Our minds tend to focus on one outcome while other possibilities of what may happen are left in the distant background, often leading to mis-predictions.

If we make a mistake at work, we may conclude that we’re going to get fired. If we don’t get an A in a class, we may think we’ll never get a good job. And if we don’t find true love by a certain age, we may believe we’ll never find it. This type of thinking is also often referred to as catastrophizing.

And, on the other hand, we may think that a promotion at work is the only way to have a successful career, that a 4.0 GPA will guarantee us a good job and that marriage by a certain age is necessary for happiness.

If you find your mind mis-wanting, adapting, and/or mis-predicting, know that these are normal feelings and lines of thinking, especially in this day and age.

Take the next steps in happiness by learning about the two behavioural habits that can boost happiness levels.

It happens every day. We feel content with ourselves and life, for the most part, until we see somebody else who is doing better.

We begin to question our jobs, our choices, and even ourselves. What led us to this point and how is somebody else enjoying life so much more than we are?

It is hard not to compare ourselves to others when we see a constant stream of information and pictures about other’s lives, whether on our smartphones or on the television. It is hard not to be jealous when we’re sitting in the office and we see an Instagram post of someone on vacation on a Greek island, surrounded by turquoise waters and dancing the night away, drink in hand.

Unfortunately, it’s difficult for our minds to think in absolutes, instead using reference points to make judgements. A reference point is an existing standard which all following information is compared to. Let’s say you make $55,000 annually. This may feel great to you, but when you look at your co-worker with a $90,000 salary, you may not feel so accomplished. This is the hard reality about reference points.

Do reference points affect our happiness in everyday life? Absolutely. We have two main reference points that we refer to and with which we compare ourselves. The first is our own past. We compare our current salary to our old salary, which may be higher or may be lower. We compare our current relationship to our old relationships, compare our current cars to our old cars, and so on. What was our happiness level back then in comparison to now?

The other main reference point (and probably the more impactful of the two) is the situation for other people. Facebook, Instagram, Snapchat, and many other social media platforms expose us to the lives of hundreds, or even thousands, of other people. And that’s not including the perspectives we see on television and other forms of news media, too.

Social media leads to social comparison, which in turn leads to lower self-esteem. We use these people as reference points to compare ourselves to, whether it be their career, their body, or what they’re doing for fun, and research shows that it almost always negatively impacts us.

Spiritual leader and author Adyashanti teaches that happiness comes when enlightenment comes, and enlightenment can only come once you have attained a living experience of having no reference points.

So how do we rid ourselves of these reference points? One of the most important tactics is to avoid social comparison. The worst kind of reference is other people, especially in the age of social media. Deleting social media apps would be the most effective, but if you’re not willing to do this, take control of the content on your phone. Unfollow any accounts that make you feel insecure or bad about yourself. Limit screen time and consume less. This may be difficult, but it’s an important step toward overcoming reference points.

Concretely re-experiencing old reference points can also help. If we can find a way to go back and experience times from our past, we may realize that the present is not so bad. Try to imagine how life was before we had certain luxuries or sources of happiness. This can really help put things into perspective. Observing other, less fortunate reference points, is efficient as well. If work is seeming awful, just imagine the experience of someone who is unemployed and struggling to make ends meet.

Finally, make sure to continue practicing gratitude. Gratitude puts an end to social comparison, and instead lets us appreciate the better parts of our life. After all, if comparison is the thief of joy, then gratitude is the killer of envy.

Inspiration. Every day the Lifeplus community strives to inspire people around the world to live well. People get it from their work, their families, their mentors, their heroes and even their personal and business challenges.

Our community is full of inspirational people and we’re proud to expand this by introducing a new sponsorship deal with American Olympic Triple Jumper, Christian Taylor.

Christian shares the same mission as Lifeplus which made him an ideal fit: to help others to be the best they can and live well. His determination, focus and passion to give back resonates with the attributes of our customers. It’s shown through his path to success, just like our community.

“The bridge with Lifeplus is that we met right in the middle with our values. Learning about the quality control, the integrity and the sense of family – these are values I can rely on but also values I want to keep close to me on my journey. For me, the glove fit perfectly and I’m so grateful and excited to be a part of this family. Thank you Lifeplus” – Christian Taylor

More than a triple jumper – Christian’s achievements:

• 2-Time Olympic Champion
• 4x World Champion
• 7x Diamond League Winner
• Competed internationally in 400m
• Formed the Athletics Association in the US

We’ll be following and supporting Christian as he prepares for Paris Olympics 2024. Read his interview below to get to know him and discover all about the journey he’s been on to get to where he is today.

Get to know Christian Taylor…

What’s the biggest challenge you’ve overcome as an athlete?

I would say the biggest challenge so far would equally be between rupturing my Achilles last summer and missing my third Olympic game. Or a few years back, due to other injuries I actually had to switch my jumping legs and relearn how to jump again. Both of them were major setbacks for me but having to change my jumping legs actually was a significant success story. I ended up jumping further than I had before – and now I’m hoping I’m in the position to do the same!

How have those challenges shaped you today?

I think it has in terms of my outlook on life or my expectancy towards defining your destiny and almost having a more optimistic outlook on setbacks. That may sound weird but now I’m in a position of expectancy that even if something does go wrong, it has the opportunity to set you up for something greater. Before my big injury, my doctor said to me; “Look, you can give it up or you can learn how to jump again”. At 23 years old, doing top-level sport for 10 years, I just thought I can be happy with my career but maybe there’s still a bit more for me to give. I’m so happy that I pushed through because I ended up being better than ever. That just showed me that with a bit of courage and perseverance, you can actually do more than maybe you even think you can accomplish. So that’s why I try to push myself all the time. You don’t put limits on yourself because we’re almost limitless.

What did your family and friends think of your mentality after the injury?

At times they think I’m a bit crazy but my family are so supportive with everything I do. After the injury they questioned me starting over as I had already reached the top and was an Olympic champion. But once I had committed to it, they were fully behind me. That’s when I moved to Loughborough and I actually connected with James Ellington. As you know, with his story, he has this ‘no quit’ attitude. He was literally facing death and was still so committed to coming back. Having somebody like him to lean on, as well as the support system with my family and friends, makes it easier to keep fighting for something even when it’s difficult to see the finish line.

Who is your hero?

It may be cheesy but I would actually say my father. We almost speak every day if possible, no matter where I am in the world – thanks to technology. He’s someone that has been such a really pure example for me, especially of what it means to be a loving father and husband. He was a tennis player himself so I got to see him in the sporting arena too. He’s inspired from lots of different avenues but for me, the things I value the most were his example of being a father as that’s something I strive to be myself.

Do you have a specific mantra?

I think these things are very seasonal. I know some people really have a life thing that they hold on to but for me, life has changed so much and with Covid and everything, we’ve really seen how many unexpected things can come our way. Right now, and the season I’m in, it’s Michael Jordan’s quote: “You’re never going to make the shots you don’t take.” I think if I’m fearful and unwilling to try something new or go out on a limb, I’m not going to know what I’m capable of. So it’s building that confidence again and just taking the shot. What’s the worst that can happen? I know that may sound weird as so many people are focused on success but I’m not scared of failure at this point.

What’s your proudest achievement?

The proudest thing for me would actually be graduating college. I actually took a ten year break to pursue my athletic dreams between my third and fourth year – but I’ve always been so committed to graduating. It’s something I really wanted to do for myself. So this year I actually got inducted into the hall of fame for my university (University of Florida) and that was really like a full circle for me. I felt it was real recognition from my university of my athletic achievements and I loved being a student there so it means a lot.

Do you have any specific goals this year?

The ultimate goal is preparing for Paris 2024. But we have the World Championships in Oregon this summer. As an American, I take pride in having a home championship so that’s definitely something I’m aiming for. Plus, I’m the reigning champion so I’m working on defending this title. But the ultimate thing is building towards Paris. Every year is a stepping stone towards that.

What does your training schedule look like at the moment?

I train every day except Thursdays and Sundays. At the moment it’s a bit sporadic because of the competitions coming up but if I’m not competing or travelling, I’m training. For example, in the next 10 days, I have three competitions in three different countries so it can sometimes be a bit wild. So I do enjoy the moments when I can lay in my own bed and do my own cooking, rather than staying in a hotel.

What do you like to do in your spare time, when you’re not training?

I’m recently married so now my wife and I try to find ways to date each other. We go on date nights. Vienna is an amazing city so we just try to explore and be a tourist in our backyard. Or just dream of the future, like building a house one day.

What do you do to give back?

For the past eight years, I’ve been a mentor for a programme called Classroom Champions. With Covid, this is more virtual that anything now but prior to this, it was in class at several schools every year.

I also work with an organisation that’s focused on ending human trafficking. It’s something my wife and I have really supported over the last six or seven years as it’s something we’re just really passionate about ending. Aside from this, I participate in walks and various other fundraisers.

What makes you as a high-performing athlete tick?

For me, it’s legacy focused. How do I want to be remembered? That’s something my club coach really instilled with me from early on when I was 15 or 16 years of age. He said that I can do it for fun but also I need to think about how people will remember me when I’m done. Did I have good sportsmanship? Did I always bring my A-game? Things like this are really my ultimate focus and motivation. I want to be able to know that I inspired some people to take up athletics, and maybe even triple jump specifically. It’s also about the win, lose and draw. Whatever the result, enjoy every moment of training and competing. Cherish the gift that you have and do it with class and mostly with a smile, right? To lose and still have that sense of joy is something very unique and special. It’s something I want to project. It’s something I love about social media that anyone can reach out to you. I’ve had messages to say ‘I know it probably didn’t work out the way you wanted to but thank you for taking the time to speak with my kids and having a good attitude through it all.’ For me, that’s what I’m doing it for. Making a difference.

What piece of advice would you give to those starting out?

Self-confidence is huge. Believe in yourself. It goes back to taking the shot. Believe you can do it, even if you’ve never done it before. If you don’t try, you will never know.

I’m big with meditation, as well as visualisation. Sometimes you have to envision it before you actually do it. It’s been so powerful for me, especially in the times where I’ve had injuries or if something hasn’t gone my way. I need to refocus, realign and see myself go through those motions, in that environment, etc. When I go to championships, I’m not nervous because I’ve envisioned myself being at that championship a thousand times before. For me, it’s like I’m walking through my visions.

So ultimately, see yourself doing something before you do it and believe that you can do it.

Which strengths do you believe you have that make you a great athlete?

As you can probably tell from what I’ve been saying – self-belief. I would say my optimism, having that perspective so when in doubt, I genuinely like to focus on the positive outcome. Believe it or not, it’s really not common. I found the more and more places I’ve been and the more training partners I’ve had, it’s so easy to focus on the negatives or believe that something’s not going to work out. It is challenging to stay positive.

I think another part of my strengths is that I’m a real sponge and willing to learn. At this point of my career, I want to be seen as open and coachable. I’m always learning from every situation in and I think that’s really contributed to me adapting with age, to my environment and circumstances. I always have the mind-set to think ‘what do I bring to the table?’ and ‘how can I benefit from this?’. It’s about keeping an open mind.

Without focusing too much on the negatives, are there any weaknesses you’re trying to improve on?

Balance is important. As much as we don’t want to focus on the negatives, it’s important to be realistic and put things into perspective.

In terms of my weakness, I can be overly invested in my visualisation and maybe not be present for those around me. I’m always forward thinking about the next step and sometimes that can prevent me from enjoying the moment.

It’s a blessing and a curse. It’s the reason why I’ve always been able to achieve what I’ve achieved. But the downfalls is that I’ve also missed many moments where I should have just sat back and said ‘we did this!’.

How did you get into sports in the first place?

Sport has always been very important in my life. My dad was super active – whether it was football or tennis. For me, it’s because he was my role model, it was something I wanted to also do to follow his footsteps. My parents were super supportive from the very beginning. I tried everything – golf, tennis, swimming, baseball, basketball. And with trial and error, I found out what I was good at and what I wasn’t. It narrowed it down to track and field or athletics. I was blessed with my childhood to have parents that pushed me to try different things.

Was there any other sport that came as a close second?

Football was my passion. I saw myself being in the World Cup, getting picked for a premier team and travelling the world. I love travelling and I wanted to see the world through football. But unfortunately, my passion was greater that my talent. I did athletics to stay fit for football originally but my dad had to be honest with me and told me to pursue something different. That’s when I went into athletics properly.

What do you think is the greatest challenge that athletes as a whole face today?

The good thing about the times we’re in is that mental health is becoming an issue of importance. It may sound really vague but the reality is that 10 years ago, if you had an issue and you were dealing with something as a young male, it wouldn’t be taken seriously. Dealing with situations is actually finally being encouraged and I think it’s so important. The biggest challenge for athletes, from my perspective, are the unseen challenges. Not the injuries that are visible, but the one that people struggle with behind closed doors. No one ever has to go through it alone and that message couldn’t be more key for people to hear.

Has there been a piece of advice that you’ve received that has stuck by you for your career?

Yeah, it was actually from one of my college team mates which I’m so grateful for to this day. He just told me to have fun. It’s so simple but you can be really distracted with so many things – striving to be better and the world of social media. It all means nothing if you’re not enjoying what you’re doing. Sometimes I have to just remind myself the reason I’m doing all of this.

How do you keep the team spirit going in athletics?

It’s actually just my wife and I when it comes to training. When I make a national team, there’s a lot of pride in bringing back as many medals and representing your nation or university in the best way. I take a lot of pride in the people, the organisations and the universities I represent and that’s the driving force.

What does your diet look like and does it change in the lead up to a competition?

I love cooking in general so any opportunity I have to explore new meals, I really enjoy it. I generally eat pretty well throughout the year. In the lead up to a competition, we’ll be a bit more focused and be mindful of how the different foods affect your body, with recovery most importantly. But balance is also important. I’m far from perfect and I do like a treat every now and again.

You’re a four-time world champion. Does the buzz ever go when you’re competing for these big competitions?

Every competition, I’ll get introduced as Olympic champion and World Champion and it feels really good for a few seconds. But every time I compete, I remember today is someone’s day. You always have to earn a title, whether I’m the defending champion or not, it’s not handed to me. I’m grateful for the accolades but whenever I show up, I’m conscious about being my best as I know I will be challenged just as hard as other people want that title.

Follow his journey to Paris Olympics 2024!

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Thankfully, the benefits of stress management in the workplace are gradually becoming more widely recognised and implemented as part of workplace culture.

Companies of all sizes are beginning to understand that good mental health is essential for their employees’ health and wellbeing, but it’s also good financial business practice. According to research published by Great place to work, their ‘Stress and wellbeing at work: A European Outlook’ survey says:
‘In Europe, 52% of the companies surveyed had devised support measures for executives experiencing stress, albeit only 26% reported mechanisms in place to measure stress levels.’¹

Benefits of less stress can range from reduced employee turnover, increased job satisfaction, and better engagement, leading to increased productivity and efficiency. Not to mention decreased absence and the reduction in long-term illness related to stress.

Happy and healthy employees are more present, motivated, productive plus, their long-term mental health prognosis is far more optimistic.

Companies choosing to be more proactive in preventing stress levels from rising at work are beginning to see the tangible benefits in both the long-term health of their employees and their bottom line. However, there is still much more that can be done.

How big is the problem of stress in the workplace?

In 2017, then UK Prime Minister Theresa May appointed Stevenson and Farmer to undertake a review of mental health in the workplace. It became the basis for the ‘Thriving at Work’ model we now see being implemented throughout companies in the UK.

Their research uncovered,

‘There is a large annual cost to employers of between £33 billion and £42 billion (with over half of the cost coming from presenteeism – when individuals are less productive due to poor mental health in work) with additional costs from sickness absence and staff turnover.’²

Where are we today with stress management?

Today, numbers are on the rise. Not least due to the Covid-19 pandemic and the issues that have emerged, including worries around finances, redundancy, furlough, trauma, becoming ill and rising levels of anxiety due to everyday pressures.

Most companies have experienced problems with absenteeism, presenteeism and the subsequent workplace issues related to them. And now, unsurprisingly, figures are on the rise again as work/life balance boundaries blur with the work from home initiatives, and the longer-term impact of Covid-19 begins to emerge.

According to a recent report from the CIPD,

‘Mental health-related absence is the most common cause of long-term sickness absence in UK workplaces. Stress-related absence, in particular, has increased, with 37% of respondents to the CIPD and Simply Health, Health and wellbeing survey saying that stress-related absence had increased in the last year.’³

However, all is not lost. As individuals, we can do many things to protect our stress levels and long-term mental health. Equally, there are some great practices and initiatives that can be implemented in the workplace to manage stress and help us thrive, rather than simply survive in the workplace.

Businesses that prioritise stress management, mental health and support the positive working lives of their employees will reap the benefits in terms of happy and motivated company culture, while reducing the financial implications of stress and poor mental health problems.

Before we come to some of the ‘HOW’ to reduce stress in the workplace, let’s focus on the positive benefits of stress management.

What are the benefits of stress management in the workplace?

• Positive company culture.
  First and foremost, if we have happy and healthy employees, the whole business thrives. It becomes a place of positivity where individuals at all levels of seniority can enjoy job satisfaction.
• Increased productivity.
  When we feel good, we naturally have more energy. Stress can drain us of everything good, including our ability to keep going. So when we feel less pressure, we are willing and able to do more. As a result, our levels of productivity increase and we can do our jobs more efficiently.
• Improved engagement.
  When our brain isn’t overloaded with information, we can think more clearly and become truly focused on individual tasks. As a result, our level of engagement increases because our brains aren’t clouded by negative thoughts or unwanted noise.
• Reduced employee turnover.
  High employee turnover is a real problem for many companies, and it can often be directly linked to the stress levels employees are experiencing. Whether it’s due to poor management, workload or other mitigating factors, it’s disruptive and costly for companies to lose good people when it could have been prevented.  
• Reduced absence.
  According to a report published by the CIPD in November 2021, ‘work-related stress, depression or anxiety accounts for 44% of work-related ill health and 54% of working days lost in 2018/2019 (HSE,2019).

Companies willing to implement a structured yet easily accessible mental health training program for all employees will see improvements in absence figures. The Stevenson/Farmer Review discusses them in-depth, quoting the results individuals have experienced as a result

“I’ve been fortunate enough to have had very good experiences with three different employers…two major law firms, and a local authority. In every case, they dealt with me in a professional, supportive and careful way.” Michelle Passfield.²

• Reduced presenteeism.
  Presenteeism is the loss of productivity due to an employees lack of engagement at work. They still turn up to work, but they aren’t fully engaged, and therefore work suffers as a result. Through a culture of fear and stigma, many employees are afraid that they will be penalised if they call in sick; however, presenteeism has the same impact. ‘As well as sickness absence, poor mental health at work can lead to increased staff turnover, reduced engagement and high presenteeism.’³
• Better long-term health, both physical and mental.
  Prevention is best, but at the very least, managing stress in the workplace can go a long way to preventing the long-term effects of stress, including back issues, headaches, muscular problems and even cardiovascular disease. Helping our employees manage their workload, relax, and take time to breathe can go a long way to physical and mental health and wellbeing.
• Improved Communication.
  One of the biggest benefits of stress management is communicating more effectively. Our businesses and our daily lives rely on effective communication, and when we are less stressed, we can take the time to think about what we want to say and HOW we want to say it. Our working life is improved, and our home life benefits too.
• Improved relationships
  Better communication helps to build better relationships with our colleagues and associates. It can also be responsible for transforming customer relations, which increases loyatly, it’s a win, win.
• More attractive workplaces retain and attract employees.
  Less stress helps create a great company culture that becomes enviable for prospective employees and helps to retain your top talent. Happy and productive employees will rave about your company as one that truly cares about its people and allows them to protect and strengthen their positive attitudes and good mental health.

How can companies quantify the benefits of stress management in the workplace?

Fortunately, the benefits of managing stress in the workplace to our emotional health and wellbeing aren’t in question, and we can begin to see that less stress will undoubtedly lead to better businesses. However, to convince companies that stress management is a priority right now and that they must invest in quality training and education for their people, it’s far more effective to quantify as a return on investment. So, how does it translate into financial benefits for companies?

Fortunately, Deloitte conducted a review on the ROI in mental health in the workplace and the results are staggering: The average return per £1 spent was £4.20 (with a range between 40p and £9).⁴

How do we start managing stress in the workplace?

Prevention of stress is always far better than finding a cure for it, mainly because once stress becomes overwhelming, it can manifest in many different ways. The long-term effects of stress can lead to a much worse diagnosis, including depression, anxiety, and more physical illness, including cardiovascular disease and immunity problems.

One of the biggest problems is the stigma attached to talking about stress and mental health. However, if companies take the lead and begin implementing effective training, education, and support networks companywide, employees will start to be less fearful of reprisals about speaking out.

Here are the first 5 steps to embracing the benefits of managing stress at work.

• Begin by starting open dialogues with your employees.
  Create safe spaces where employees can share their worries and ask for regular feedback on what’s working and needed.
   
• Initiate a health and wellbeing program for all employees at every level to access.
  Include proper training, education and frequent drop-in sessions for maintaining good mental health and keeping stress levels in the workplace low.
   
• Appoint mental health first aiders.
  Train staff in the business to support their colleagues and provide a listening ear and points of reference for follow up care. Visit the Mental Health First Aid England website⁵
   
• Open and honest dialogue.
  Let employees know they are valued and that there will be no stigma or reprisal for talking about their mental health. Stress does not discriminate, so creating more awareness and education will encourage others to step forward and get help.
   
• Improved work-life balance.
  Offer more clarity to ensure people take a proper break from the office, such as limiting calls after normal working hours and discouraging working late for projects. Also, ensure they’re equipped to manage their time better if they work remotely or from home. There are balances to be struck, which will improve work/life balance and improve productivity and morale.

Many of us put on a brave face until it’s too late. Whether due to ambition, fear or simply a sense of loyalty to your work, we push ourselves to get the job done, but at what cost? However, it’s not only the cost to businesses at stake; it’s the cost of human life, emotional wellbeing and mental health. It’s important to remember; we are not robots; we are human beings who need to recharge, rest and reset for another day.

Source Material

https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/658145/thriving-at-work-stevenson-farmer-review.pdf

https://www.cipd.co.uk/knowledge/culture/well-being/supporting-mental-health-workplace-return#gref

https://www.greatplacetowork.dk/images/Rapporter2019-2020/Stress_and_Wellbeing_v141.pdf

1. Stress and Wellbeing at Work: A European Outlook [↩]
2. Thriving at work: The Stevenson / Farmer review of mental health and employers [↩] [↩]
3. Coronavirus (COVID-19): Mental health support for employees [↩] [↩]
4. Chapter 4 of Thriving at work: The Stevenson / Farmer review of mental health and employers [↩]
5. Mental health support for you or your organisation [↩]

While an indoor targeted workout or organised class can be a wonderful way to manage your health, the great outdoors has just as much (if not more) to offer.

Green exercise (movement practised in nature) can have positive effects on the mind and body that extend beyond the benefits of exercise inside. 

In addition to regulating weight, strengthening the cardiovascular system, managing stress, and preventing disease, outdoor workouts can also:

• strengthen the immune system
• reduce stress and inflammation
• enhance mood and provide clarity
• provide a restorative experience
• increase longevity

This form of nature therapy is available right out your door, so if your typical workout has become monotonous, consider changing it up by letting the outdoors be your guide.

One way to do this is to use the seasons to inspire your movement.

1. Daylight versus darkness

Longer days and shorter nights in spring and summer provide more time for outdoor activities, making early morning and late day exercise easy for a busy schedule. Seek out sports or movement that can be difficult to fit in at other times of the year.

Conversely, diminished daylight in fall and winter may encourage time outside during lunches, breaks, or weekends.

2. Weather

Gyms can offer a comfortable set temperature 365 days a year, but nature cannot. Rather than worrying if you will get too cold, too hot, too wet, etc., let the weather influence your choice of movement.

With the right gear, snow can be perfect for a serene snowshoe, warm sunshine can make way for a day on the lake, and drizzle can inspire a refreshing hike.

Embrace the weather and see where it takes you. You may be surprised at how easily you adapt.

3. Changes in surroundings

Revelling in the beauty of the planet adds extra enjoyment to movement. From blooming flowers to falling leaves, the environment has plenty of organic entertainment to enjoy.

Kayaking a snow-melt stream in spring, hiking through wildflowers in summer, biking around neighbourhoods with turning leaves in autumn, and cross-country skiing next to a frozen lake in winter can put us in touch with what is happening in the natural world and encourage us to live seasonally.

Take a moment to recognize how nature is changing and use it to your advantage when exercising outdoors. An intentional transition from season to season can help with this.

Explore your environment and get healthy at the same time – you may be pleasantly surprised at what the world has to offer right outside your door.

REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
https://www.ahealthiermichigan.org/2017/10/11/how-to-maintain-your-workout-regimen-through-the-seasons/

When COVID-19 was first discovered, its main symptoms were quickly learned – a persistent cough, a temperature and a loss of taste or smell being the main ones.

What isn’t as well-known though, are the symptoms associated with long term COVID.  

What is long COVID?

Long COVID is the term given for the series of symptoms you may continue suffering from once you have recovered from the initial COVID infection. Studies to date have shown that long COVID symptoms may be wide ranging and varied, often reappearing and then disappearing again in a series of waves. While symptoms can be new, many long COVID symptoms are similar to those you might experience during the initial infection and can include:

• Extreme tiredness (fatigue)
• Shortness of breath
• Chest pain or tightness
• Problems with memory and concentration (“brain fog”)
• Difficulty sleeping (insomnia)
• Heart palpitations
• Dizziness
• Headaches
• Pins and needles
• Joint pain
• Depression and anxiety
• Tinnitus, earaches
• Feeling sick, diarrhoea, stomach aches, loss of appetite
• A high temperature, cough, headaches, sore throat, changes to sense of smell or taste
• Rashes

How common is long COVID?

If you have had COVID-19, it doesn’t necessarily mean you are going to get long COVID too. Statistically, you are more likely to suffer if you are female and younger than 70, with symptoms five weeks after testing positive being the highest in the 35-49 age bracket. This still doesn’t mean that you will necessarily suffer from it though¹

Just how ‘long’ is long COVID?

With a relatively new virus, it’s understandable that the answer to this is not always clear. We are still learning how long it can take to recover from COVID-19, but if you have been experiencing symptoms for more than 4-weeks, or have started experiencing new symptoms, it’s possible that you have long term COVID.²

From statistics currently available, it seems that people may suffer from long COVID for as long as, and in some cases longer than, 6-months.³

In the UK, the Office for National Statistics (ONS) estimated that almost 700,000 people experienced long COVID for at least 12 weeks and of those, almost 475,000 experienced it for over 6 months. In fact, around 70,000 were still experiencing symptoms one year after the initial infection.⁴

What to do if you think you have long COVID

As there are multiple symptoms, it’s always wise to speak to a medical professional to rule out any other conditions before diagnosing yourself with long COVID. Depending on your symptoms you might be given blood tests, blood pressure and heart checks or x-rays.

There is no specific treatment for long COVID, but there are positive steps you can take to manage your symptoms. The NHS has launched a long COVID service which offers advice on where to find support.⁵

This recovery service recognises the importance of looking after your physical and mental wellbeing and helps with managing your symptoms, getting back into physical activity and focusing on your diet. It’s important to be kind to yourself and pace yourself physically, without feeling pressure to get back into things too quickly. Tell your friends and family how you are feeling and if you find some days harder than others, tell them that too. Recovery from COVID can be unpredictable but try to stay strong and positive. You beat the initial infection and given time; you will start to feel yourself again.

1. Prevalence of ongoing symptoms following coronavirus (COVID-19) infection in the UK: 1 April 2021 [↩]
2. Long Covid: the symptoms and tips for recovery [↩]
3. https://evidence.nihr.ac.uk/themedreview/living-with-COVID19-second-review/ [↩]
4. https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/conditionsanddiseases/bulletins/prevalenceofongoingsymptomsfollowingcoronaviruscovid19infectionintheuk/1april2021 [↩]
5. https://www.yourcovidrecovery.nhs.uk/ [↩]

Some people seem to be able to retain information and reel off facts and figures easily, while others might frequently struggle to remember even the simplest of things.

It’s important not to panic if you find yourself become more forgetful, as studies have shown that memory will naturally decline as we age, so it’s not always a sign of something more serious.¹ Becoming forgetful can be annoying though – from the embarrassment of forgetting someone’s name to the frustration of not knowing where you left your house or car keys.

Be kind to your mind

Thankfully, there are steps we can take to improve our physiological health. While memory loss is a natural part of the aging process and can also be influenced by our genetic makeup, the good news is that there are things we can all do to ensure a healthy mental state and to improve our memories:

1. Consume less sugar

We all know too much sugar isn’t good for us, but aside from the impact it can have on our bodies, did you realise that it could impact your memory too? Sugar has been shown in studies to lead to poor memory and reduced brain volume, especially when it comes to short-term memory. So for better health, and better memory, try your best to cut back on the sugar.²

2. Eat oily fish or take a fish oil supplement

There are many studies to suggest that fish oil, which is naturally rich in omega-3 fatty acids, can slow mental decline.³
If you like fish like salmon and mackerel then great! Fill your plate and enjoy them knowing that they offer memory-boosting benefits. If you don’t like, or don’t eat fish, you can still take a high-quality omega-3 supplement to reap the same benefits.

3. Take time to meditate

As well as lowering blood pressure and reducing stress, meditation has also been shown to have potential memory-boosting benefits.⁴
Meditation isn’t just good for your body, but it’s good for your mind too!

4. Watch your weight

One of the best things you can do for your body is keep your weight at a healthy level. This can help to avoid weight-related illnesses such as diabetes and heart disease, as well as to reduce the pressure on your joints. Keeping a healthy weight is also good for your mind. That’s because, as well as being associated with a higher risk of developing Alzheimer’s disease, obesity can change the genes associated with memory.⁵

5. Ensure you get enough sleep

We all know how awful it feels to be tired and how much harder it seems to function. So, it’s no surprise that lack of proper sleep has been linked to poor memory, with research showing that not getting enough sleep does actually affect your cognitive ability to remember things.⁶

6. Cut back on alcohol

Alcohol doesn’t just affect you in the moment, but afterwards too. Studies have shown that binge drinking can alter the brain and cause memory deficits, and repeated episodes of binge drinking can actually damage the hippocampus – the part of your brain that is responsible for your memory.⁷

7. Give your brain a workout!

If you want to be good at sports, you would have to train. Having a good memory is no different – your brain can be trained just as your body can! Brain games such as crosswords and sudoku are fun ways to pass time and come with the added benefit of giving your brain a challenging workout.

8. Exercise your body too

Exercise is important for mental health as well as physical health and research has indicated that it can help memory retention in people of all ages. Regular exercise during mid-life in particular, is associated with a reduction in the risk of developing dementia.⁸

9. Treat yourself to some (dark) chocolate

The great news for chocoholics is that cocoa is packed full of antioxidants known as flavonoids, which are particularly beneficial for your brain. Studies show that people who consumed dark chocolate had better memory retention than those who consumed white chocolate, which does not contain any flavonoids.⁹

Losing your memory is something that concerns many people and of course, there are many who will still suffer from this. Whatever stage of life you are at, there’s always time to do what you can to give your physiological health a boost and put yourself in the best position for retaining a strong memory.

1. https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12533 [↩]
2. https://pubmed.ncbi.nlm.nih.gov/26970578/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728728/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413705/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548359/ [↩]
8. https://pubmed.ncbi.nlm.nih.gov/18570697/ [↩]
9. https://pubmed.ncbi.nlm.nih.gov/21324330/ [↩]

What does it mean to be resilient?

No matter what life stage you’re at, it’s inevitable that we all come across the ups and downs of life. Resilience is the ability to deal and bounce back from those difficult events. It doesn’t mean that emotional upheaval or varying stress levels aren’t experienced, it’s the way you work through the emotional pain and suffering that makes all the difference.

Someone who regularly works on his resilience is Olympic athlete, James Ellington. After experiencing a terrible motorbike accident which saw him in a wheelchair, he experienced a knockback that not only threatened his career but his life too. Despite it all, he’s shown his resilience and determination by pushing himself back to elite level athletic competition.

With resilience, the most important thing to know is that it takes time to build up, it’s not something that you can do overnight and forget about it. It’s like completing a big sporting challenge – it takes time, mental focus and strength and a good support circle. While there may be some setbacks along the way, you’ll eventually look back at how far you’ve come and there’s no better feeling.

So with this in mind, we’re sharing a number of tips to improve your resilience and we’re encouraging you to build your personal resilience action along with James Ellington.

Refuel and look after yourself

Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience. It’s all about listening to your body and directing your attention to your own needs and feelings. Focus on engaging in activities that you enjoy and find relaxing. This could be anything from exercising, taking part in mindful activities, reading, taking some me time. This is different for everyone.

James’ chosen action:

Priorities constantly change and it can be easy to forget to spend some time for yourself. I try doing something that makes me feel good every day, like exercising, exploring and catching up with family and friends. I also like to let my mind wander on topics I’m interested in to help keep me relaxed and stress-free.

What’s your action?: _________________________________________________________________________ 

Train your brain to see both the positives and negatives

The brain is quite complex and sometimes it’s a bit harder to spot the positives over the negatives. But why? Our brain saves the happy chemicals (dopamine, serotonin and oxytocin) for opportunities to meet a survival need, and only releases them in short spurts which are quickly metabolised. This highlights the importance for us to take steps that stimulate our happy chemicals.

When you’re navigating your way to good feelings, your brain automatically alerts you to an obstacle on the path to meeting your needs. And once that obstacle has been overcome, it moves on to the next. In order to think more positively there’s a simple way to rewire this natural negativity. Create a positivity circuit by spending one minute looking for positives, three times a day for forty five days. This creates a positive habit in your brain. And while doing this, look out for external influences that may affect your positivity circuit, i.e. your support circle, having a work/life balance, etc.

James’ chosen action:

I aim to distance myself from negative energy or even any negative thoughts of my own and remind myself that I create my own outlook on things. With that being said, negativity in some form (criticism) is necessary to prevent complacency and recognising the significance of this helps to deal with it.

What’s your action?: _________________________________________________________________________ 

Stretch your mental muscle by continuously learning

We all understand that dedicating lots of exercise practises, with time, diet and patience will build muscle on our bodies, and without doing so, our muscles will weaken. It’s the same concept when we’re talking about our mental strength. Changing your thoughts is one aspect, but you also have to perform exercises to help manage your emotions in a positive way.

These exercises can be as simple or as complex as you want. Start off with one simple exercise and begin practicing it regularly – whether that’s trying something new like learning to play an instrument or completing a brain teaser or puzzle. Once you’ve done that, you can then begin adding new mental muscle building strategies into your daily routine to help you build your mental strength.

James’ chosen action:

I like to interact in thought-provoking conversations and with people that I’m not familiar with. This way, I’m out of my comfort zone of communication with family and friends, and get to hear different opinions on subjects and engage in insightful debates.

What’s your action?: _________________________________________________________________________ 

Staying social

Having a strong social network around you is important – whether that’s friends, family, or colleagues. Your social network acts as a protective factor during times of crisis. Simply talking about a situation with someone won’t necessarily get rid of any worries but it allows you to open up about your feelings, get support, receive positive feedback and come up with possible solutions to your problems.

This doesn’t always have to be in person either, technology today makes it so much easier to connect with people at any time from all around the world. While life can get busy and it’s easy to get caught up, dealing with situations alone, it’s key to schedule some time with others. It will do your mind the world of good.

James’ chosen action:

I always like to check in with my family and close friends, as I’m aware of the positive impact it has in dealing with any down times. Likewise, connecting with other athletes is important in helping to deal with tough situations, as they may have experienced similar feelings, they can really empathise and provide added motivation.

What’s your action?: _________________________________________________________________________

Establish goals

The most important thing to consider when establishing goals is to be realistic, and this applies even when a problem occurs. When you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you. Brainstorm possible solutions, and then break them down into manageable steps.

Whilst it’s important to look at the bigger picture, creating smaller milestones can help you identify your progress, and it’s always important to recognise your achievements.

James’ chosen action:

I always have a main goal in mind but in order to achieve it, I certainly like to break it down into multiple milestones. This allows me to work realistically towards achieving my main aim without feeling unnecessary pressure, but feeling a sense of accomplishment every time I achieve success with a smaller milestone.

What’s your action?: _________________________________________________________________________

Reflect, Reset and Rebuild

We never know what challenges are ahead but using our resilience to actively progress forward in life is important – whether that’s physically, personally, professionally, emotionally and socially. As we think about our goals, it’s important we consider our learnings and let them shape our opportunities time and time again. Regardless of what stage in your life you’re at, there are three important steps which we recommend regularly doing in line with the tips above to support your resilience: Reflect Reset and Rebuild.

We hope you’ve enjoyed creating your personal resilience action plan. Follow us on social media to see James complete his actions and don’t forget to tag us in your activities!

Can stress actually be a good thing?

Most of us grew up believing that stress is a bad thing, after all, when we speak of stress it’s usually in relation to something bad. This is what’s known as ‘negative stress.’ It’s that unpleasant feeling of being out of control or unable to cope, which can lead to fear, anxiety and both mental and physical illness.

Did you know though that stress can actually be beneficial to keeping a healthy mental state too, with studies showing a positive response to certain types of stress?¹ Our bodies are remarkable in the way they are constructed to help us survive and in certain circumstances, stress can actually be a good thing. It allows us to deal with challenges and complete tasks when we feel under pressure, and it triggers our fight-or-flight response which forces us to deal with the things we have to or escape the things that could harm us.

Turning negative stress into positive stress (eustress)

Our bodies won’t necessarily recognise positive stress (known as eustress) straight away and our first response to a stressful situation may not feel positive at all however, both positive and negative stress can occur simultaneously and when this happens, studies have shown that the positive stress is more likely to dominate.² There are other factors that can also influence our ability to respond positively to stress too:

• Maintaining a belief system of hope and expectation with a positive outlook on life
• Confidence in ourselves and our ability to manage stressors
• Expecting the best of ourselves, rather than the worst of ourselves
• Expectation of a reward for dealing with a stressful situation

The benefits of Eustress

Eustress has the ability to leave us feeling exhilarated rather than feeling negative. When the stressful situation you have encountered is over, your internal stress system will turn down and you will return to a healthy mental state. Essentially, positive stress can help you complete tasks effectively when under pressure. Some examples of when this may be useful are when taking part in a sporting competition, during a test or examination, while planning a wedding, holiday or house move or while trying to meet an important deadline.

Making positive stress work for you

To continue keeping your stress positive and ensuring your physiological health is well balanced, it is important to regularly check in with yourself and monitor your stress levels. Remind yourself of the importance of staying positive and enforce self-belief by telling yourself “I can do this” or “This is no problem for me.” If you find yourself struggling, take a moment to meditate or take some deep breaths.

Organisation is also important to stop you feeling overwhelmed and prevent you making mistakes that could turn your positive stress into negative stress. If you struggle with your organisational skills, try to make lists of everything you have to do in order of importance. If you are working on something important always back it up or make a copy to avoid the potential stress of anything getting lost and if stress is affecting you emotionally, focus on self-care and come up with a plan. Remember to include things like taking regular breaks and allowing yourself to relax, and always make time to sleep and rest. Give yourself time away from your tasks to get some fresh air and light exercise and finally, ensure you follow a healthy, balanced diet and drink plenty of water to stay hydrated.

By making positive stress work for you in this way, you’ll find yourself accomplishing tasks more easily and without as much anxiety in no time at all!

1. https://www.healthline.com/health/benefits-of-stress-you-didnt-know-about [↩]
2. http://www.idosi.org/wjms/11(2)14/6.pdf [↩]

Sports injuries are common for most people who regularly take part in any form of movement workout.

Hopefully, any injuries you sustain will be minor, but the more you do something, the more likely it is that will experience a more serious injury at some point. From sprains, strains and breaks to sports-specific injuries such as runners knee and tennis elbow, there could be a time when you are forced to take a break to recover.

What happens when your body is healed though? You might be okay to physically return, but how is your mental or physiological health? After time-out you might struggle to get your mind ‘back in the game.’ A loss of physical fitness will no doubt impact your confidence to return to what you once enjoyed doing – particularly if you are doing it at a competitive level where your abilities will be judged. Studies have shown that injured athletes experience simultaneous mood disturbance and low self-esteem,¹ which can make returning your sport or movement workout of choice more difficult.

From battling with self-doubt to fear, anxiety and low self-confidence, what can you do to heal the mental scars that can linger long after the physical ones have faded?

Establish clear, sensible goals

Not being perfect is not the same thing as failing. You might have to accept that your performance has been knocked back a bit, so now is the time to revaluate your goals and make sure you are clear with them. Be specific, make sure you can measure your progress and be sure that, with time, they will be attainable. Setting yourself up to succeed will no doubt lead to a more healthy mental state.

Practice mindfulness and visualisation

Studies have shown that when we visualise ourselves doing something, it stimulates the same region of our brains that would be activated if we were actually doing it.² Don’t worry about what you can’t currently do or are not sure if you can return to yet, but focus – quite literally – on what you want to achieve. Picture yourself enjoying your movement workout again and allow your inner voice to translate the image to your mind.

Acknowledge your frustrations

While it’s important not to dwell on negative feelings, it’s also important to recognise that you have a right to be sad or frustrated. Grief is not just something experienced by those who lose a loved one – the commonly accepted stages of denial, anger, bargaining, depression and acceptance are applicable to anyone who has ever lost something they held close. If you are missing your sport, your team or the feelings of achievement you used to have, that’s absolutely fine. Own them but allow yourself to move on and through them so that you can come out the other side.

Seek help if you need to

There’s nothing wrong with admitting you are struggling. No professional athlete gets where they do without the help and support of a good coach at the very least, so there’s no reason to feel like you need to struggle on your own either. Whether it’s a coach, a therapist or even a friend, having someone to talk to can help you voice your concerns with someone and gain perspective and clarity on them too.

Injuries will happen, but knowing how to deal with your recovery can make things easier from a mental standpoint as well as a physical one, ensuring you are able to get back to doing what you love as soon as possible.

1. https://link.springer.com/article/10.2165/00007256-199009060-00004 [↩]
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0068910 [↩]

What on earth are ‘feel good’ hormones, you might wonder?

Well, as the name implies, they are the hormones that make you feel good and help us maintain a healthy mental state. But what exactly are they and how do they have this power to influence our physiological health?

Our hormones are essentially chemical messengers that travel through the bloodstream and deliver signals to the brain that affect different bodily processes, including mood. There are four hormones in particular that help to promote feelings of happiness and joy:

• Dopamine is a neurotransmitter responsible for giving us pleasurable sensations. It also helps us strive and find things interesting.

• Serotonin is another neurotransmitter that helps regulate mood and also helps us sleep, learn and remember things.

• Oxytocin is sometimes referred to as the love hormone and promotes bonding, trust and empathy.

• Endorphins are a natural pain reliever produced in response to stress or discomfort. Levels also increase when taking part in reward-producing activities, such as eating or exercising.

How can you support the production of feel-good hormones?

Cuddle a dog! Oxytocin levels have been shown to increase as a result of cuddling a dog¹ – as if you needed an excuse! It doesn’t have to be your dog either, so if you don’t have a dog, cuddle a friend’s.

Yoga and mindfulness. Studies have suggested that certain practices which naturally reduce stress and anxiety – such as yoga – are great for our physiological health as they help to release endorphins and support the production of oxytocin.²

Enjoying music. Other studies have shown that listening to music you find pleasurable can help increase the production of the feel-good hormones serotonin and oxytocin. One such study measured the oxytocin levels of a group of singers after they had a singing lesson and found that, in addition to reports of feeling more content, their oxytocin levels had all increased.³

Exercise. Increasing your heart rate by taking part in any form of exercise will promote a positive feeling, which is because exercise has been shown to release endorphins.⁴

Get some sun. We don’t mean stay outside long enough to burn, but studies have shown that just 10-15 minutes of daily exposure to natural sunlight can raise your levels of both serotonin and endorphins.⁵

Consider supplements. While further studies are needed, there are certain supplements that have been linked to the production of certain happiness hormones. Green tea and probiotics, for example, are thought to promote the release of dopamine and serotonin.

Focus on sleep. While sleep might not directly increase feel good hormones, a lack of it can decrease the balance of dopamine, which can result in a more negative mood. To ensure a healthy mental state throughout the day, try to maintain a regular bedtime schedule.

Being happy is a wonderful feeling and one that we all strive for. Life can sometimes deal us a bad hand, but by concentrating on these ways of increasing our happiness hormones naturally, we’re giving ourselves the best chance of dealing with life’s challenges. If nothing else, it’s a good excuse to go and give a dog a cuddle!

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290532/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768223/ [↩]
3. https://pubmed.ncbi.nlm.nih.gov/12814197/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/6091217/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ [↩]

Sustainable living, at its core, involves considering how our actions affect the environment around us and doing what we can to reduce our impact on the planet.

While the environmental impact of sustainable living is clear though, what you might not have realised is that sustainable living can also help to improve our own mental and physiological health.

There are clear links between sustainable living and our health and wellness – here are some of the ways that our own wellbeing can be enhanced by living a more sustainable lifestyle:

Physical wellbeing

Sustainable practises can not only benefit the environment but also our own physical health. For example, if you choose to walk or cycle rather than travel by car, you will not only be reducing the amount of pollution that goes into the atmosphere around you, but you’ll be increasing your own fitness levels in the process – having a positive impact on your carbon footprint and improving your physical health go side-by-side.

Of course, not everyone is able to walk or cycle. You may be situated too far from your end destination or your health may not permit you to travel in this way. If this is the case there are still other ways that you can reduce your carbon footprint and increase your own physical wellbeing at the same time. One of these is to start looking at your eating habits in more depth. Plant-based foods have a much lower carbon footprint than animal-based foods, so by filling up on nutritious fruits and vegetables as part of a more vegetarian focused diet you’ll not only be supporting the environment but you’ll be consuming foods rich in the minerals, vitamins and proteins that your body needs.

Social wellbeing

Working towards a sustainable lifestyle requires effort on a large social scale. You may find yourself sharing information and ideas with friends and family, volunteering and building connections in your local community. As you meet like-minded people with similar goals and interests your social circle and support network will naturally increase.

Mental wellbeing

Most of us will feel or experience stress at some point and studies have shown that one of the best ways to deal with stress is to get in touch with nature.¹ By maintaining the quality of our surrounding environment through sustainable living we’re ensuring that this nature is there for us to enjoy. You might choose to go on a country bike ride or enjoy a walk through the woods. You could even just take a picnic to a field and sit in the warm summer breeze. Why not consider camping for your next holiday? This too is a great way to truly experience nature at its best, with no reliance on electric, hotels, televisions or cars.

Environmental wellbeing

Environmental wellbeing involves being mindful and focused on the space surrounding you. It could be your work, home, school, or on a wider scale, the planet. Consider how your environment has an impact on your physical and mental health. Is there clutter in your environment that is gathering dust and causing you anxiety? Research has shown that clutter can cause stress, anxiety and distress.² Tidying up can literally result in a more healthy mental state. Many people who are trying to live a more sustainable life have also chosen to live a more minimalist lifestyle. By making choices to purchase only what you need you’ll be in a better position to enjoy a decluttered, stress-free environment.

Intellectual wellbeing

When it comes to sustainable living, ignorance is not bliss. By educating ourselves on the impact of our actions we’re able to more proactively lead a sustainable life. Putting in time and effort to read articles on sustainability will help promote your intellectual wellbeing. It will help you learn how to make informed decisions on a community and individual level and how to make changes that are positive for the environment around you. Some ways to make an impact through living more sustainably have been made easy for us, such as community recycling, and we just need to educate ourselves on using them.

Financial wellbeing

One of the most stressful things in life is worrying about money. Fortunately, many sustainable behaviours can help save you money. For example, making small changes in your home by fixing a leaky tap or placing draught excluders under the doors to reduce the need to have your heating on as much can save you money on your electric bills.

A huge part of sustainable living also involves not buying everything new. The obvious example would be clothes. Rather than going shopping every time you’d like a new outfit, you can see what is available in charity shops or could ask a friend to borrow some of their clothes. Another great way to have an impact is by reducing the amount of plastic you throw away. Before going out try to remember to fill a water bottle and take it with you so that you don’t have to buy a drink. This not only reduces the amount of plastic wastage, but also helps your pocket as you won’t need to spend as much on something basic like keeping hydrated.

Sustainable living can be applied to all of our lifestyle, as much or as little as we are comfortable with. While it might not feel like your individual actions will have much of an impact, if everyone makes even one small change, the wide-scale impact will be huge.

1. https://www.annualreviews.org/doi/abs/10.1146/annurev-environ-012312-110838 [↩]
2. https://www1.racgp.org.au/newsgp/clinical/what-does-clutter-do-to-your-brain-and-body [↩]

How can positive mental health in children be enhanced by exercise?

Mental health issues can affect people of all ages. And children, while often more carefree than adults, are also not immune. The health benefits of physical exercise extend beyond the physical and into the mental. With a proven link established between exercise and a healthy mental state particularly in children and adolescents between the ages of 6-18.¹ Never has this been more important than now, when we are living in unprecedented times of change and upheaval.

How can exercise help children maintain a healthy mental state?

Exercise helps reset and redirect negative feelings

Stress and anger can affect all of us, including children, and physical activity can help to off-load these feelings of self-doubt. Physical exercise is a great way to reset the body, and the brain, and recreate feelings of calm. It doesn’t matter what type of exercise this is, as long as it gets us huffing and puffing. Running, cycling, swimming or even just kicking about a football can help children burn off excess energy and unwanted feelings too.

Exercise helps develop social skills and encourages friend-making

Team sports can be a great avenue for meeting people.  They can help children to playing cooperatively with their teammates, encouraging them to learn and practice good social skills both during and after play. Most sports will teach them skills like sharing, taking turns to speak, negotiating and problem-solving – without even realising it! And all this while making friends at the same time!

Exercise encourages learning and development

Taking breaks to exercise has been shown to help reduce overall fatigue in studies.² Any form of movement will increases a child’s energy levels and alertness – useful skills when it comes time to sitting down and concentrating, as often required at school!

Exercise helps with building self-esteem

We are all different. Some of us are better academically. Some of us are better physically. When children, who may be not as strong academically, get the chance to show their skills physically it can be an opportunity to shine and build confidence.

Exercise can improve a child’s mood

Exercise has been proven in studies to encourage your brain to release endorphins – the chemical that makes you feel good.³ This is one of the best reasons to encourage children to get moving – according to science it will make them happier!

There are so many psychological health benefits of physical exercise. These don’t just apply to children, but to adults too. So when you are encouraging your children to move more, it’s worth remembering this and consider how you can move with them too. Any movement is better than none. If you’re not used to exercising, start with short bursts of activity rather than insisting on an hour-long workout. Try to find something you enjoy. Walking, dancing or a quick game of badminton in the garden are all great ways to burn some calories. And you’ll be doing something positive for your children’s mental health, as well as your own.

1. https://link.springer.com/article/10.1007/s40279-019-01099-5 [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585675/ [↩]
3. https://link.springer.com/article/10.2165/00007256-198401020-00004 [↩]

Suffering with anxiety is never a pleasant experience.

The charity mind.org.uk describe anxiety as feeling tense, nervous or unable to relax. You may feel a sense of dread or of fearing the worst, or you may feel like the world is speeding up or slowing down and everyone is looking at you judging you for the way that you feel.¹ Sports performance anxiety, also commonly known as stage fright, is when you feel these things in a sports-like setting. It’s not uncommon but if you’re unable to get on top of these feelings, they can stop you from exercising and doing what you love, may affect your career or worse still, can cause serious self-esteem issues that result in your confidence plummeting.

Learning to control your emotions

Totally overcoming anxiety and achieving a healthy mental state can be difficult, but there are things you can do to reduce your symptoms. First though, you should acknowledge how you’re feeling, which comes from recognising your symptoms and attributing them to what they are – anxiety.

Symptoms of sport performance anxiety may include:

• Racing heart or rapid breathing
• Dry tight sensation in your mouth and throat
• Shaking hands, knees or lips
• Quivering voice
• Cold or clammy hands
• An unsettled feeling in the pit of your stomach
• Nausea or physical sickness
• Dizziness or vision changes

Performing in front of or with people can bring your fears and vulnerabilities to the surface. It’s important to remember that nobody is perfect. You’re not expected to be perfect and it’s alright to make mistakes. Overcoming performance anxiety is largely about confronting your insecurities and accepting who you are. But it’s also about learning how to control negative thoughts and redirect them into more positive thoughts.

How to boost confidence through tackling performance anxiety

For some people confidence and a healthy mental state may seem to come naturally. This may well be the case, or they may just be better at giving off this persona. Thankfully, for other people confidence can be learned.

One of the best ways to overcome sports performance anxiety is to be thoroughly prepared. Practise not just your sport, but all the intricacies around it. What you wear while you’re performing? What are the timings of any events and how will you get there? What’s your fuelling strategy for any workouts or races?

Be kind to your digestive system by limiting caffeine and sugar during the day of your workout or performance but be sure not to starve yourself. Make sure that you have enough energy by consuming complex carbohydrates such as whole grain pasta or rice a few hours before you are due to perform.

Visualise the audience in a positive way

It’s all too easy to fall into the trap of thinking that those you are working out with or spectators are there to judge you. The truth of the matter is though, that they are much more likely to want to see you succeed. Try focusing on the positives when you think about your audience or workout buddies. Don’t focus on what could go wrong but visualise your success.

Psychological health and mental tricks to help with sports performance anxiety

It might take some getting used to but try connecting with your audience. Smile at them and make eye contact. Focus on the friendliest face you can find and pretend you’re performing just for them. Even if you don’t feel like it, try to laugh. Studies have shown that laughing – even if you don’t find anything funny – can help you relax.² There’s also a strong link between looking good and feeling good and how you perform.³ If you look and feel good you’re more likely to perform better, so take pride in your appearance and if you have a pair of lucky socks there’s certainly no harm in wearing them!

While performance anxiety can be very unpleasant it’s important to remember that the sensation is usually only fleeting. Learning to confront your fears and then managing to control them can be empowering for even the most naturally unconfident of people. If you do find yourself consumed with sports performance anxiety however, it could be beneficial to consider speaking to someone such as a cognitive behavioural therapist, who can help you tap into further ways to overcome your performance anxiety and support and guide you with your psychological health.

1. https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/[↩]
2. https://journals.sagepub.com/doi/abs/10.2466/pr0.2002.91.3f.1079[↩]
3. https://www.inc.com/molly-reynolds/research-shows-that-the-clothes-you-wear-actually-change-the-way-you-perform.html [↩]

When we talk of children and physical exercise, it’s a lot different to how we would approach a movement workout for an adult – you certainly wouldn’t expect to see a child lifting weights at a gym, for example.

For a child, any form of movement could be classed as physical activity, from running around with friends to dancing around the living room.

Why is exercise so important for children?

Exercise is usually something that is done to keep fit and well, and while that’s true for any age, there are other factors that make it so important to encourage activity in children from an early age. Exercise enhances and promotes the development of motor skills, bones and muscles, cognitive and social skills and brings a number of other health benefits too:¹

• Improving fitness
• Providing an opportunity to socialize
• Increasing concentration
• Improving academic scores
• Building a stronger heart, bones and healthier muscles
• Encouraging healthy growth and development
• Improving self-esteem
• Improving posture and balance
• Lowering stress
• Encouraging a better night’s sleep     

What type, and how much exercise does your child need?

Both the amount and type of exercise your child should be getting depends on their age:

Less than 5-years and not yet walking – NHSguidance states that children under the age of 5, who are not yet walking, should be encouraged to enjoy any type of movement activity to benefit their development. Examples of suitable exercises would include floor-based activities that encourage them to hold different positions, such as rolling over or reaching for a toy. You could also enjoy water-based activities, such as play time in the bath or you could go to your local swimming pool with them.

Less than 5-years and walking unaided – In this scenario, the guidance is that you should ensure your child is active for a minimum of three hours each day. Time in front of the TV or computer should be minimized and instead, they should be encouraged to enjoy activities like running or playing in the garden, throwing and catching a ball, climbing, walking and bouncing on a trampoline.

Children and young people between 5-18 years – NHS guidance is that children and young people should be doing at least one hour of moderate to vigorous activity each day to fully reap the health benefits of physical exercise. Examples might include riding a bike, swimming, gymnastics, skipping, playing a sport such as football, martial arts or even taking the family dog for a brisk walk, which would benefit them too!

Whatever the age of your child, it’s important to remember that physical movement should form the basis of their development and should always be encouraged over spending time in front of the television. As with most things though, it’s all about balance, so there’s certainly nothing wrong with sitting down and watching a movie with them occasionally either.  Physical exercise has been shown in studies to enhance self-esteem, reduce stress and benefit children’s overall mental health,² so should always be actively encouraged.

1. https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice/leading-active-lifestyle/exercise-children-and-young-people/ [↩]
2. https://psycnet.apa.org/record/1994-05137-001 [↩]

What to know about midlife exercise needs

Turning 40 is a big milestone in life. On the one hand you may feel as youthful as you did when you were 20, but all you have to do is walk into a greeting card shop and you’ll be faced with rows of cards telling you that you are now officially ‘over the hill.’ The truth is, that your physical abilities, and your physical needs will both start to change around this age and while there’s certainly nothing wrong with remaining young at heart, it’s still worth addressing your usual movement workout routine and considering whether there is anything you might benefit from adapting.

Aerobic exercise becomes even more important

Inactivity in itself doesn’t put you at risk of heart disease but being inactive means that you are more likely to have high blood pressure, high cholesterol and be overweight, and all of these factors do put you at risk. Whether you love or hate cardio, now is the time to ramp up your aerobic exercise to help reverse the increased risk of heart disease. Statistically, you are not yet likely to start suffering from it – heart disease becomes more common in people over the age of 50¹ – but now is a great time to strengthen your heart in preparation, as exercise is only going to get more difficult as you get older.

Build your bones with strength training

It might seem counterintuitive to start strength training as you age, as the older you get, the more likely you are to start suffering from osteoporosis, but research has shown that strength training can actually help improve strength and balance. As with any movement workout, it’s important to take it easy at first if it’s something new to you. You could start with light weights or dumbbells, or speak to a personal trainer at your local gym for advice on the best strengthening exercises for your age. You don’t want to do too much too soon, so you need to build recovery time into your workouts too.

Move more for mental health and mood benefits

There’s no doubt that the health benefits of physical exercise extend beyond the physical. Physical exercise is increasingly being advocated as a means to maintain and enhance good mental health. In general, findings from research indicate that exercise is associated with improvements in mental health including mood state and self-esteem, with just 20 to 40 minutes of aerobic activity resulting in improvements in state anxiety and mood that persist for several hours.²

Incorporate interval training into workouts to help ease menopausal symptoms

Exercise may be able to help regulate your mood, manage your weight and relieve hot flashes, which are all symptoms of the menopause.³ High intensity interval training (HIIT) in particular is a great option as it has you working at full capacity for a short period before resting, which can increase your cardiovascular health, but prevent your cortisol levels (the body’s stress hormone) from raising too high.

You can get fit at any age, so even if you’ve reached your 40s and have yet to discover physical exercise, it’s not too late. The best part is that there are so many options to suit all lifestyles too. If you are a bit more shy or nervous about exercising in front of others then you could take a look at the many online workouts available or could simply go for a walk. If you have a pet dog, this becomes even easier and a lot of the time you won’t even notice that you’re exercising! Or you could grab a friend and ask them to try out a new activity with you. It could be a dance class perhaps? Whatever it is, try to find something you enjoy as this will make you more likely to stick with it. Set small goals, be kind to yourself, recognise your achievements and above all else, try to enjoy what you are doing, knowing that you are also enjoying the many health benefits of physical exercise at the same time.

1. https://www.nhs.uk/conditions/cardiovascular-disease/ [↩]
2. https://link.springer.com/article/10.2165/00007256-199009060-00001 [↩]
3. https://www.thelunahive.com/why-exercise-is-vital-during-menopause/ [↩]

Stress affects different people in different ways, and we all have a different ability to cope with it depending on our genetics, early life events, personality and social and economic circumstances.¹

According to the Mental Health Foundation, stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure.

What triggers stress?

No two people are the same and situations that one person might find stressful may not be particularly bothersome to someone else. There are a few situations that the vast majority of people would understandably feel stressed by though – a bereavement, illness personally or of a friend or family member, the loss of a job, moving to a new house and money problems are some of the more common ones.

How to recognise stress

While we might be able to recognise when we are feeling stressed, it’s not always that obvious. Signs to look for include negative feelings such as anxiety, fear, anger, depression, irritability or frustration. It can be easier to recognise these symptoms in others than it is in yourself, so rather than thinking of them as emotions, perhaps consider them as behaviours. Are you more tearful than usual? Do you find yourself snapping at others? Are you having difficulty getting to sleep, staying asleep or waking up? Stress can lead to physical symptoms too, such as headaches, nausea or indigestion, sweating, heart palpitations and general aches and pains.²

The effect of stress on your immune system

The immune system is important as it protects us from disease-causing microorganisms and other harmful materials. There have been studies on the effect of stress on our physiological health and the immune system for decades, with the general consensus based on multiple studies being that people under stress are more likely to have an impaired immune system and, as a result, suffer from more frequent illnesses.³ Further studies have shown that stress mediators can actually pass through the blood-brain barrier and exert their effects on the immune system which can present itself in a variety of ways, from catching colds more frequently, to headaches, decreased energy and digestive issues.⁴

What to do if you feel overwhelmed

The first step in dealing with stress is simply recognising that stress is a problem for you and connecting the way you are feeling physically and mentally with the pressures you are faced with. Some of these pressures might be unavoidable, but if there is a way of removing or reducing them, you should try to do that. Practical solutions might include stepping away from screens an hour earlier to help you sleep better, for example.

Review your lifestyle. Are you taking on too much? You don’t have to agree to everything. While it’s important to try and recognise if you are becoming withdrawn, it’s also important for good stress management to know that you can say no to social events if you feel like you need some down time.

Build supportive relationships with people you can rely on. Friends and family are often the first step in offering support to help you deal with stress, but if you don’t have these nearby, it can be a good idea to join a social group to try to expand your network and meet new people. Perhaps there’s a walking group in the area, for example.

Finally, even if it doesn’t come naturally to you, try to talk through the stress you are feeling with someone. If you don’t have supportive relationships in your life, there’s no shame in seeking professional help. Even if you feel alone, and like you are the only person feeling this way, Mental Health First Aid (MHFA) England concluded that 1 in 6 adults will experience depression, anxiety or problems relating to stress at any one time.⁵ There is help out there for dealing with stress and it’s always better to seek it than to struggle alone.

1. https://www.mentalhealth.org.uk/a-to-z/s/stress [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0014299908000277 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/ [↩]
4. https://www.sciencedirect.com/science/article/abs/pii/016756999090069L [↩]
5. https://mhfaengland.org/mhfa-centre/research-and-evaluation/mental-health-statistics/ [↩]

Maintaining positive mental wellbeing during a pandemic. After reviewing the Lifeplus “Attitudes to mental wellbeing – phase 2 report” conducted by Cambridge Market Research, Dr Elizabeth Robinson RMN BSc (Hons) PhD ENB 985 DipMan IPT comments on the impact and context of Covid-19 and makes suggestions to help maintain positive mental health.

Mental health in the context of Covid-19

Life at times can be stressful and challenging, the Covid-19 pandemic has added to this pressure and turned many lives upside down, significantly changing what we do at home, work, with our friends, families, and how we use our social supports. Furthermore, there are the potential extra worries including finances, the uncertainty of changing restrictions and lockdown, the stress of having to multitask to a completely different level to deal with homeworking and home-schooling, the ongoing threat of dealing with the virus, and potential illness. Sadly, there have been many who suffered significant illness or indeed lost their loved ones to Covid-19; where restrictions have prevented their ability to give support to their loved ones, or indeed receive the usual level of support having experienced their loss. The context of the current pandemic substantially increases the importance of working to optimise our mental wellbeing to prevent an exacerbation of current mental health problems or the development of new ones.

More tips to optimise mental health and wellbeing

Despite the pandemic, there are many positive approaches we can adopt that can effectively optimise a positive mental wellbeing. I offered some tips after reviewing phase one of the study and have added to them below. 

People

We are social creatures, positive contact and connections with others is helpful to maintain optimum mental health. Since the pandemic there have been significant changes in our ability to connect with our social network which can increase our vulnerability to mental health problems. We obtain social benefits from others in many ways, it is helpful to think about the children’s song “head, shoulders, knees and toes” to remind ourselves how to use this support and ensure we appreciate the range of social support and consider where we may need to optimise this.

The “head” represents who in our lives we can get our “heads together” with, have a good catch up or engross ourselves in those stimulating discussions. The “shoulder” relates to the person who will provide the shoulder to cry on during the tough or challenging times. It is completely natural to feel bad when bad things happen so expressing this and sharing your feelings with someone who shows understanding is healthy and minimises exacerbating mental health problems.  The “knees” refers to those we can have a “knees up” with, for a giggle, have fun, or light relief; this helps recharge our batteries and potentially build resilience to deal with stressful events or challenges. Finally, we occasionally need people in our lives to give us a shake, to get started with things we may be avoiding, or else something more definite such as using the “toes” to give us the kick of motivation we need!

Relationships, social contact and connections do not always happen by chance, we need to make plans to sustain these activities and contacts to maintain a positive mental wellbeing. Contact can be in person (rules permitting) or by remote means, Covid-19 requires us to use more creative or imaginative ways to do this.

Activity – physical and fun

There is evidence that physical exercise, pursuing hobbies and leisure interests contribute to positive mental health and can ease symptoms of depression, stress and anxiety. Try to think how you can structure regular activity into your daily or weekly routine – consider what is realistic, achievable and fun. If you are spending long periods of time at your desk, set the phone alarm at intervals to ensure you stand, stretch or take a break. Think about various ways you can remain active and involve others for support (these may be online or in person), including video calls/quizzes, walking, running, cycling. And be social – say hello to others while outside or to a neighbour over a fence. Be active in the home, consider playing music whilst washing up or doing housework, you can sing or dance and be active as you work.

Try to plan “me time” for rest and relaxation. Plan specific time for this activity and try to enjoy the anticipation of the event as much as the event itself. During lockdown you may need to be creative about what this activity should be, it should be something that works for you. This could be anything from planning to watch a film or a TV programme (with someone in the household, or a different household who watches it at the same time), making a video call, planning a long soak in a bubble bath with a good book, or planning a special meal for a “date night”.

Plan regular exercise. See if you can involve others – you may still do it separately but you can set goals and talk about your progress together. When walking outside, take some time to pause or slow things down and use mindfulness techniques to notice your environment, using all your senses: pay attention to what you see, hear, feel, and smell. Be curious about plants as they grow, new leaves coming on trees, bulbs coming through, the colours, the shapes, look at the skyscapes around you, movement, light, textures, the noises around you, the birds, the wind, people, water sounds, etc. The feeling and the smell of the air on your body. Look out for your favourite experience and tune into this, just for the pleasure of it.

Work/home balance

Home and work are equally important. It is not unusual for people to struggle with achieving and maintaining the right balance between the two. Furthermore, Covid-19 has added an additional complication for so many of us, facilities, boundaries, technical issues, home-schooling to name a few.

Try to establish and maintain definitive boundaries that separate work from home. If working from home, identify a specific area to work, if possible try to separate this from your relaxation space, ideally in a separate room, however more commonly it may involve part of your home such as a dining room table converted to a workstation. Plan to work to explicit start and end times to your working day and clear away the area to reclaim it for home use. Whilst it takes time and is a nuisance setting up the workspace at the start of the day, clearing it at the end of the day, it is more than likely quicker than your typical commute to work. Make sure you take regular breaks where you move away from this workspace, if sitting at a desk, ensure you stand, stretch and walk around sufficiently. Keep hydrated and plan regular mealtimes with healthy nutritious food, avoid spending lengthy times in front of a computer desk, followed by an immediate urge to stock up on unhealthy snacks.

Be clear and explicit about expectations of yourself when working in the current conditions, with the resources and technical support available to you at the time, these expectations can be internally driven, causally linking to what you think you should be doing or may be the expectations of work colleagues/bosses. In either situation, ask yourself – do they expect enough, the right amount or too much?

We can often be our own worst enemy and reflect on things we have not done; try to stand back and look at what you have achieved, rather than what has not been done. Try to cut yourself some slack when planning your work, avoid overestimating what can be done in a specified timescale and remain realistic about what is achievable. Remember, you are one individual, consider who else could be called upon for help or should take some responsibility.

– Dr. Elizabeth Robinson, Psychotherapist RMN BSc (Hons) PhD ENB 985 DipMan IPT

Respect yourself

Frequently we can get wrapped up in the hustle and bustle of life – juggling work, kids, home, and other aspects of life. Try to pause and take a moment to reflect on your achievements, try not to overcomplicate this or make it a bigger deal than it is, stand back and notice the full range of your achievements. This may include what you bring to your friendships or give to your kids, your ability to laugh at yourself or have fun, your cheeky sense of humour, how you have helped a neighbour, learned to cook, garden, sew, or even learn new IT skills for example. How many times do we reflect on these achievements, furthermore, how often do we give ourselves a pat on the back for these achievements?

Be honest and try to reflect on the areas you could target to improve. For me, I often smile to myself and imagine this as a school report, where a teacher may write “could do better” in some areas which may include:, making time for yourself, setting realistic expectations of what can be done at work and/or home thus avoiding setting yourself up for a fall.

Goals/targets

Part of the survey results demonstrated that younger people were more likely to set goals or targets to work towards, I believe this is useful technique to use to optimise our mental health and potentially improve our quality of life. Considering all the areas outlined above including how to make the best of our social contacts, obtaining the correct work/home balance, remaining active and respecting ourselves, I have often found it useful to set goals. It is important to ensure these are realistic and achievable, and may be short, medium, or long-term targets. I often suggest to people they could set goals and rate out of 10 (10 equals achieving the goal) how much they currently feel they are achieving the goal. Try to consider what can be done that will raise the score from its current position, i.e., if a person has set a goal to run 5K with a friend and rates the goal as 1/10, I would ask them to consider what they can start to do that would increase their current rating of “1”. I think it is helpful to share your goals with relevant significant others and talk with them about a plan to achieve the goals.

Context of Covid-19

Despite the tremendous challenges of Covid-19, I have been overwhelmed and proud to have seen the best in people, and see people adapt despite such difficulties. I notice the support from friends and neighbours offering practical help, or a listening ear, or even organising a street exercise class! Many of us know so much more about our neighbours, there has been an increase in community support and spirit. Furthermore, I have seen my 80-year-old mother master digital technology and I have been surprised to have had more contact with friends and colleagues nationally and internationally than ever.

I have found it helpful to look at others and notice how they are making the best of this hugely challenging situation. Personally, I aim not to simply get through this but to look back and reflect on what steps I took that got me through one of the greatest challenges we have faced, and who helped me on this journey.

Support for mental health

In addition to suggestions that I have outlined above, I would recommend looking on the NHS website which provides a list of organisations, charities or support groups which offer expert help and support to deal with a comprehensive range of mental health problems including; anxiety, depression, men’s health, suicide prevention, or OCD, sexual abuse, alcohol/drug misuse, Alzheimer’s society, and bereavement. Please note this is not comprehensive list. The website also includes information on mental health and wellbeing (for adults and children) to help a person deal with a range of challenges including reducing stress, loneliness, grief, anger, etc.

There are tips and techniques including breathing exercises, time management tips, coping with money worries, mindfulness and five steps towards improving mental health and wellbeing.

Mental health support – NHS list of charities/organisations/support groups

There is helpful information, including video and audio sessions. Additionally, there is a full range of psychological therapies including interpersonal psychotherapy, counselling, cognitive behavioural therapy, guided self-help, mindfulness based cognitive therapy to name a few. You could also explore a range of stress busting apps.

Finally, Lifeplus has created a simple “Mental Health 5-a-day” approach to support mental health and help you incorporate small daily changes into your routine to improve mental wellbeing.

About Dr. Elizabeth Robinson

Dr Elizabeth Robinson (RMN BSc (Hons) PhD ENB 985 DipMan IPT) is a psychotherapist and has worked in the field of mental health for over 35 years. Her initial professional training was as a psychiatric nurse, she then studied Health Sciences (BSc.Hons) followed by a PhD at the University of Durham. Her research examined functional brain imaging in depression with interpersonal psychotherapy.

She has worked with acute mental health problems, forensic psychiatry and as a senior researcher in mental health research. Her initial training in interpersonal psychotherapy was in Geneva in 1997 after which she completed her supervised cases and research training in 1998 from expert interpersonal psychotherapists from New York. Whilst working as a researcher she was the lead interpersonal psychotherapist for a number of clinical trials.

She currently provides training in interpersonal psychotherapy, has organised numerous courses nationally, and provides ongoing supervision to therapists such as psychiatrists, psychologists, nurses, social workers and occupational therapists. Within research, she was involved in the assessment, psychiatric ratings and treatment for randomised clinical trials in schizophrenia, depression, anxiety, social functioning, suicide, sexual dysfunction, interpersonal psychotherapy and brain imaging. Although her special interest is in depression, trauma and sexual and relationship difficulties she has considerable experience working with anxiety and phobias and uses a number of psychological treatment models including interpersonal psychotherapy, psychosexual counselling, eye movement desensitisation and reprocessing, anxiety management and cognitive behavioural therapy.

What is floral therapy and how does it benefit our wellbeing?

There are many practices that have received a lot of attention in recent years for their soothing effect on our minds and how that plays into a more robust wellbeing: Mindfulness. Nature. Aromatherapy. Aesthetic pleasure. Manual and craft therapy. Utilitarian art. Creative expression. But to do each of these things individually would take a lot of time and effort! Wouldn’t it be wonderful if there was a concept that combined them all? Well, there is! It’s known as floral therapy—or flower mindfulness – but just what is floral therapy exactly?

How does floral therapy work?

Floral therapy can be a passive experience, simply involving lingering a little longer at a floral shop or in the flower section of the grocery store, or literally stopping to smell the flowers that you may pass in your garden or when you are out for a walk. It can also be a more hands-on experience of arranging and tending to flower bouquets. It truly is that simple.

What are the benefits of floral therapy?

Floral therapy helps us disconnect from our screens and our to-do lists. It helps us stay in the moment as we focus on a task that involves our hands and occupies our minds ‘just enough.’

Mindfulness can sometimes feel difficult. We may ask how we are to stop our minds from processing so many thoughts or when can we really take a half-hour break to sit and meditate. Meditation can also feel strange and uncomfortable if you are new to it and you simply might not want to do it.

Using nature as therapy

We’ve all heard of physicians in Japan prescribing “nature” to patients as a form of preventive or even therapeutic medicine. Or take the Scandinavian expression “There is no bad weather; only bad clothing” as a reference to the need to be in nature in every season. Some hospitals are creating wellness gardens for patients to visit. “Forest bathing” (a walk in the woods) has become popular. This is because nature soothes and nurtures us. It is undoubtedly good for our health!¹

That said, nature doesn’t have to be this distant place. There is this concept that nature is far away from us, that we have to travel far to get there. Instead, reframing the idea of nature to include small snippets of plants and flowers can make “nature bathing” a more easily accessible everyday practice. That is why floral therapy is so appealing—it is easy to do.

It’s all about flower power!

Let’s not forget how wonderful flowers smell. Have you ever walked down the street in early summer and passed a lavender bush or a jasmine vine? Or revelled in the smell of your Christmas tree when you first bring it home? That is because the scents of nature, particularly plants and flowers, help to release the feel-good chemicals in our brain. Part of the reason essential oils have become so popular is that they are a way to bring natural scents into our home and workspaces which help calm us.²

When you are arranging flowers or are at a flower shop or spending time in a flower garden, you are reaping the benefits of aromatherapy, simply by being there!

Beyond the wonderful smell, quite obviously flowers are gorgeous. Human beings are drawn to aesthetic beauty. We like to be visually pleased. People go on holiday and pay extra for a room with a view! We might spend hours at an art museum just to experience the beauty. We want our homes to look comfortable and feel visually pleasing. And obviously we like to make ourselves physically attractive by dressing nicely and taking care of our bodies, hair and skin. Looking at flowers and seeing the vibrant, bright colours or soothing ivories and whites is a pleasant experience.

Creativity through floral therapy

When we participate in flower arranging, we are using our hands. Many of us work in an occupation in which we are seated, looking at a screen and using our minds and social skills. However there is something to be said for using our hands to create something. Some people like to experiment with carpentry in their free time or perhaps see cooking as their manual therapy. Flower arranging is another way to not only make something with our hands, but to create something pleasurable and useful to our homes (or offices!).

We all need creativity in our lives. Perhaps you are a painter or maybe you like to play the piano. However many of us haven’t participated in something artistically creative since we were children in school. Floral therapy allows us to express some aesthetic creativity. First we pick the colours when we are buying or picking the flowers and foliage. Then we choose the right vase or glass for them. And finally we find ways to arrange them to showcase their textures, colours and shapes. It may sound simple, but floral therapy really might be the ultimate form of wellbeing.

1. Song, Chorong, et al. “Physiological Effects of Nature Therapy: A Review of the Research in Japan.” International Journal of Environmental Research and Public Health, vol. 13, no. 8, 2016, p. 781., doi:10.3390/ijerph13080781 [↩]
2. Cho, Mi-Yeon, et al. “Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units.” Evidence-Based Complementary and Alternative Medicine, Feb. 2013, pp. 1–6., doi:10.1155/2013/381381 [↩]

Why gardening is good for you and how to reap its rewards

Some people love gardening and view it as an enjoyable hobby. Others see it as a necessary chore. Whatever your viewpoint though, part-time or avid gardeners will be pleased to know that gardening and wellbeing are very closely related! Whether it’s by presenting the opportunity of escaping the white, grey and darkness of winter or the enjoyment at watching seeds and bulbs that you’ve planted burst into life in the spring, gardening has a number of benefits that you might have previously taken for granted, or perhaps not even realised.

Gardening is more than a hobby reserved to retirees, pensioners, and grandmothers; it has caught on with younger adults and a growing number of school-based programs are expanding into gardening and the benefits it carries. Popular smart phone apps such as Plant Snap, blogs like You Grow Girl, and viral hashtags like #citygarden and #growyourfood are encouraging younger adults to get their hands in the dirt, and as gardening and wellbeing go hand-in-hand, this can only be a good thing!

Gardening for mental health

Gardening is good for your physical, mental and social health—and science proves this is true!

A meta-analysis highlighted the benefits of gardening to include reductions in feelings of anxiety and depression. People who gardened had lower body mass indexes (BMI), which is the gold standard of healthy weight analysis. Gardeners saw increased overall life satisfaction, improved quality of life and a deeper sense of community.¹

Aside from brain health, gardening contributes to improved mental health. It helps combat stress and has even been shown to be more relaxing than reading or other hobbies. It also brings aesthetic beauty to a space. When our homes, neighbourhoods and cities are beautiful, it affects our quality of life.

Cognitive and brain health improvements are just one of the benefits that gardeners see though. Researchers in Australia followed nearly 3,000 seniors over 60 years old for the duration of 16 years in order to better understand what lifestyle factors contributed to the onset or avoidance of dementia. Daily gardening was among the more notable protective factors for participants.²

Benefitting the environment

Gardening or ‘growing your own’ contributes to better environmental ethos. The resources used in mass farming contribute to global environmental degradation. This also refers to those accompanied with the fuels utilised to transport food, the plastics for containers, the pesticides of questionable safety and the nutritional quality of produce picked unripe, shipped long distances and stored for much longer periods between picking and consuming than in generations past. They also contribute to fundamental changes in the nutritional content of fruits, vegetables, grains, seeds and nuts. If you can offset some of that with even a kitchen window herb garden, you are helping the environment as well as your and your family’s nutritional foundation. And there is the added benefit of knowing where your food is coming from. It provides the comfort of knowing your farmer at a micro level.

The link between gardening and wellbeing

The lack of exposure to nature is of epidemic proportions in the developed world. Advocates for getting more “vitamin N” (the “n” stands for “nature”) name even going to small city parks as an important activity for getting outside—no need to take a long trek to a distant forest. Gardening is a small microcosm of the natural world and has the added element of interactivity. While a walk in the woods is wonderful for the senses of sight, smell, and sound, gardening adds the element of touch.

Another reason how gardening and wellbeing are linked is that it provides more exposure to vitamin D which helps boost your immunity and contributes to better mental health. In addition, non-insulated direct body contact with the earth connects us to the natural electromagnetic field of our planet which is very likely the best antidote to the “electro smog” of Wi-Fi, mobile phones and 5G, as well as the non-native EMF generated by our massive global electrical grid and the circuits that bring it into nearly everyone’s home.

Gardening as a form of exercise

It might not be the most obvious form of exercise but gardening still counts! While most sorts of gardening aren’t going to make you break a sweat the way a run or swim will, gardening can help keep you in shape by maintaining flexibility and agility.

Squatting down to pull weeds, bending over to plant a seed and twisting your torso to pile dirt around a plant are just some of the functional movements that planting promotes.

You’ll be amazed how hungry you get after a few hours of gardening, which just goes to show how many calories it can burn!

1. Soga, Masashi, et al. “Gardening Is Beneficial for Health: A Meta-Analysis.” Preventive Medicine Reports, vol. 5, 2017, pp. 92–99. doi:10.1016/j.pmedr.2016.11.007. [↩]
2. Simons, Leon A, et al. “Lifestyle Factors and Risk of Dementia: Dubbo Study of the Elderly.” Medical Journal of Australia, vol. 184, no. 2, 2006, pp. 68–70. doi:10.5694/j.1326-5377.2006. tb00120.x. [↩]

There are so many ways food can contribute to improved mood, which is one of the reasons why our relationship with food is a complicated one.

We do not eat simply to fuel our bodies. We break bread with friends and families, passing on family recipes with fondness. We share meals to grow deeper in relationships, spending hours around a table. Sometimes we reach for sweets or salty snacks during moments of stress, mindlessly eating to calm our nerves. We raise our glasses in celebration to honour and commemorate.

The truth is we are strongly, emotionally connected to food. And that isn’t necessarily a bad thing. Comfort food helps us recall warm memories of childhood. Food is cultural and therefore helps us connect to our larger society. Many of us recall that amazing meal we had on a holiday.

What are mood-boosting foods?

Caffeine and sugar will give an immediate boost but they are not the healthy options as later in the metabolic process they will cause quite a slump. Instead it’s better to stick to mood-boosting foods that are more sustainable for the body.

That said, dark chocolate—rich in antioxidants and flavanols—has been shown in many studies to improve mood and elevate emotions. Part of that also has to do with the caffeine in it, which makes the case for coffee as a mood booster. But beyond the caffeine, coffee seems to hold some emotional improvement capabilities since one study noted that even when drinking decaffeinated coffee, participants felt improved mood and cognition.¹

The link between food and mental health

When considering food and mental health, pumpkin seeds may not get all the limelight that chia or hemp seeds are getting these days, but these magnesium-packed seeds are a great option for a mood pick-me-up. Magnesium is essential for brain function (as well as a myriad of other body functions, like sleep and bowel elimination).² Unfortunately, many of us have a magnesium deficiency, largely due to the depletion of the mineral in farm soil.

Other nuts and seeds also help with mood because of an amino acid many contain called tryptophan. Tryptophan helps produce serotonin in our bodies. Brazil nuts are high in selenium which is important for brain health. Flax, hemp and chia seeds are all good sources of omega-3 fatty acids, which are well known for mood improvement effects.

Ward off depression with Omega-3

If you are looking to boost your mood with food, there is no better source of omega-3 fatty acids than fatty, oily fish. Wild-caught Alaskan salmon, sardines, arctic char, anchovies and Atlantic mackerel are good sustainable fish options that are high in omega-3s. The Mediterranean diet is an eating lifestyle that emphasises the consumption of vegetables, fish, whole grains, beans, nuts and seeds and olive oil. In a long-term study of over 15,000 people, those who adhered largely to a Mediterranean diet showed lower rates of depression.³

Mood-boosting herbs and spices

Ashwagandha is a medicinal herb from the Ayurvedic tradition that is considered an adaptogen.

Adaptogens are believed to work with the body’s endocrine system (the hormonal system, essentially) to optimise function, reduce stress and improve mood. Participants in studies reported lower levels of anxiety when taking this herb.⁴ Research suggests ashwagandha reduces cortisol, which becomes elevated with chronic stress.⁵

Eating plays such a strong role in our lives, both socially and for our physical and mental wellbeing. Being creative and eating a varied diet gives us the opportunity to experiment with flavour and benefit from a wide range of nutrients. It’s so important to enjoy what you eat, particularly as you can boost mood with food and benefit your mental health at the same time.

1. Haskell-Ramsay, Crystal, et al. “The Acute Effects of Caffeinated Black Coffee on Cognition and Mood in Healthy Young and Older Adults.” Nutrients, vol. 10, no. 10, Sept. 2018, p. 1386., doi:10.3390/nu10101386 [↩]
2. Inna Slutsky, Nashat Abumaria, Long-Jun Wu, Chao Huang, Ling Zhang, Bo Li, Xiang Zhao, Arvind Govindarajan, Ming-Gao Zhao, Min Zhuo, Susumu Tonegawa and Guosong Liu. “Enhancement of Learning and Memory by Elevating Brain Magnesium.” Neuron, Jan. 28, 2010 [↩]
3. Fresán, Ujué, et al. “Does the MIND Diet Decrease Depression Risk? A Comparison with Mediterranean Diet in the SUN Cohort.” European Journal of Nutrition, vol. 58, no. 3, Apr. 2018, pp. 1271–1282, doi:10.1007/s00394-018-1653-x [↩]
4. Andrade, C, et al. “A Double-Blind, Placebo-Controlled Evaluation of the Anxiolytic Efficacy of an Ethanolic Extract of Withania somnifera.” Indian Journal of Psychiatry, Medknow Publications, July 2000, www.ncbi.nlm.nih.gov/pubmed/21407960 [↩]
5. Chandrasekhar, K, et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, vol. 34, no. 3, July 2012, p. 255., doi:10.4103/0253-7176.106022 [↩]

What is the link between friendships and mental health?

Nurturing friendships is important throughout the life cycle. When we place value in our friendships, this positively affects our wellbeing – friendships and mental health are intrinsically linked.

The evidence has shown us time and time again that we are influenced by our social groups and our subcultures, but this may be particularly true for older adults. Our friends have immense impacts on our lifestyles and our health decisions.

Bringing meaning to life

When we hold on to friendships that have been deepened and strengthened over the years, we feel more meaning. Friends are the witnesses to our lives. They have seen us at our best and supported us during our worst.

Deep friendships hold us accountable to our values. True friendships are uplifting and supportive but they also challenge us to be better people. And it’s not just in terms of having an exercise partner or a person to help hold us accountable to our wellness goals—just the basic act of maintaining a friendship keeps us functioning at a higher level.

Friends may be more beneficial for our mental health than family

The old saying claims that “blood runs thicker than water,” implying that family always comes before friends. We love our family. We “come from” them and we create them. But for our health, friendships may be even more essential for positive outcomes.

The researcher working on a particular large-scale study looked at the influence of family versus friends on the reported health outcomes of older adults.¹ This study suggests that as we get older we shed the less meaningful relationships and focus on the deeper ones. This isn’t as easily accomplished with family members. If we have a family member who we don’t have a lot of meaningful interactions with, we cannot simply abandon them. The idea is that friendships are a more dynamic and evolving relationship. Family cannot be changed or replaced. And however callous this may sound, friends can be.

It is particularly true with friendships that are deeper and less superficial. As we get older, we tend to become more reflective about our life’s path.

Therefore older adults with stronger friendships tend to also not be as static, per se. Whereas helping someone in your family may mean taking on the role of a caretaker, friendships are supportive by choice rather than out of obligation.

Friendships have a cognitive effect on our brains

Older adults who remain socially active also see statistically significant differences in their cognitive decline rates. In fact, one study saw the rate of cognitive decline reduced by 70% in older adults who remained engaged in friendship activities on a frequent basis.²

But if you’re not still in touch with your friends from primary school, have no fear. Get involved and active now! If you’re involved in your church, for example, join one of its groups—or form one. Check out what your town has to offer for older adults. Many communities have walking groups, reading clubs and other activities to suit varied interests.  

Age is just a number! Remember that your friendships don’t have to be within your age group. You could see whether there is a mentoring program with teenagers or young adults you can participate in or simply strike up conversations with those in a different age group. Check out your local library or schools to see whether there is a tutoring program or homework help you can assist with. These are places where others are also looking for connections with people and will be receptive to forming deeper relationships. Finally, if you have valued friendships already then treasure them, knowing that they don’t just bring you joy, but they are benefitting you for a mental health perspective too.

1. Chopik, William J. “Associations among Relational Values, Support, Health, and Well-Being across the Adult Lifespan.” The Health and Retirement Study—The National Institute on Aging,vol. 24, no. 2, Apr. 2017, pp. 408–422, doi:10.1111/pere.12187 [↩]
2. James, Bryan D., et al. “Late-Life Social Activity and Cognitive Decline in Old Age.” Journal of the InternationalNeuropsychological Society, vol. 17, no. 6, Nov. 2011, pp. 998–1005, doi:10.1017/s1355617711000531 [↩]

Tune in to what’s important by stepping outside…

It might not be a huge surprise to hear that being outside, getting fresh air and exercise is not only good for your physical health it can also be beneficial for your mental health. But did you know that so-called eco-therapy – a form of therapy based on interacting with nature – is growing in popularity as a practice for anyone experiencing stress, anxiety or hard times in general.

Eco-therapy, or nature therapy as it’s sometimes known, is an approach that focuses on the benefit of being within and interacting with the natural environment. ¹ The idea is that taking part in outdoor activities and engaging with nature can be regenerative, for both your mind and body.

It offers the chance to enjoy fresh air, appreciate the beauty of nature, experience the changing seasons and notice the finer details that are often missed when we’re all so busy in our daily lives.

In fact, in some cases,² practitioners are prescribing eco-therapy as a way to help reduce conditions such as stress and depression and boost self-esteem and confidence.    

What does eco-therapy involve?

Eco-therapy programmes focus on bringing together groups of people in rural or urban areas and introducing activities where you can either experience nature first hand or get involved with nature. ³

There’s an emphasis on getting involved, becoming active, learning and sharing skills. But it’s also about taking more notice of your surroundings and paying attention to the sights, sounds and smells you encounter. “Being present” in the moment.

Eco-therapy activities can involve:

• Environmental conservation – hands-on activities involved with caring for the environment, such as planting trees or clearing woods.
• Outdoor exercise – taking part in physical activities in green spaces, such as yoga or tai chi in a park, or walking as a group in the countryside.
• Horticulture – getting involved with gardening.
• Allotment gardening – planting, caring for and harvesting your own food.
• Animal therapy – learning to look after and care for animals.

How can it help?

The benefits of access to sunlight are recognised as being beneficial for easing symptoms of the mood condition seasonal affective disorder (SAD) and eco-therapy works in a similar way.

Research has found eco-therapy can be good to try for those experiencing mild to moderate depression (sometimes alongside other therapies, such as counselling, medication or cognitive behavioural therapy), as being outside and doing practical work can help improve wellbeing and self-esteem.

It’s also reported to be useful for easing stress, helping people feel calmer and more relaxed. It’s natural to not feel like exercising when you’re feeling depressed or are stressed out, and some people find it hard to motivate themselves to get up and out. But being outside, engaging in gentle activities and breathing in fresh air can gradually help you relax and become calmer.

It’s a good way too for you to connect with other people. Depression and related health issues can often lead to people becoming isolated and alone, but being part of a group where people understand can be rewarding and uplifting.

Do-it-yourself eco-therapy

Of course, even though it’s begun to be used with some success in specific practice, eco-therapy is something that anyone can think about bringing into their life as a general and positive philosophy, not just a reaction to stress or other issues.

If you are keen to give it a go but don’t have access to an eco-therapy programme, or even a group of people to try it with, don’t worry. There are plenty of ways in which you can incorporate the principles of eco-therapy into your life and create your own do-it-yourself approach to help clear your head, relax your body and support your state of mind.

You don’t have to live in the heart of the countryside either. Having access to an urban park or green space helps, but at its most basic level, benefits can be gained from simply being outside.

Here are some ideas for ways in which you could incorporate eco-therapy into your life.

• Start with the nature on your doorstep. Tend to the plants in your garden or cut your lawn. If you don’t have a garden, buy some pots or a window box and take pleasure in planting them with flowers or herbs.
• You may not have ridden a bicycle for years, but give it a go. Hire a bike, find a safe cycle track and go for a ride. Cycling is a good form of exercise and can help generate feel-good endorphins, which may uplift your mood.
• Become a conservation volunteer. Find a local conservation project and see if there’s a task you can help with. From cutting grass to trimming back undergrowth, there are lots of opportunities to help preserve natural beauty for future generations.
• Take a walk through the woods and observe the trees. Appreciate the colours of the leaves, the fruits of the trees and the wildlife nesting or living in the wood. Don’t just walk through, try to absorb that feeling on being at the centre of a living, breathing network – which you are a part of.
• Take a trip to the beach. Explore rock pools, collect shells, listen to seagulls and watch the waves roll in. The sound of the waves and contemplating the infinite horizon is at once calming, and humbling – putting problems into perspective.
• Create your own natural art. Collect pine cones, seashells, sea glass, pebbles or leaves. Keep an open mind and see what you can create.

Planning your own programme, and sticking to it will not only be fulfilling, but inspiring. Eco-therapy is something everyone could benefit from. Activities such as these can involve all the family, from the young to the old, and offer physical as well as emotional benefits.

Give it a try, no matter the time of year, and you’ll soon discover that adding a bit of structure to how you go out into nature can help lessen the impact of the challenges and stresses we can all find ourselves facing – and increase our appreciation for the larger world, and our place in it.

1. https://www.psychologytoday.com/gb/blog/out-the-darkness/201204/the-power-nature-ecotherapy-and-awakening [↩]
2. https://www.webmd.com/balance/features/nature-therapy-ecotherapy#1 [↩]
3. https://www.mind.org.uk/media/2699029/making-sense-of-ecotherapy-2015.pdf [↩]

How can you achieve a more restful and restorative sleep?

Sleep is vital. We know that, because we all, at one point or another, will have failed to have enough and suffered as a result. Lack of sleep causes physical effects like grey eyes, dull skin and headaches, but the importance of sleep is also key to understanding mental health. Put simply, too little sleep will negatively impact our mental wellbeing. Deficits in daytime performance due to sleep loss are experienced universally and associated with a significant social, financial, and human cost. Sleep deprivation studies repeatedly show a variable (negative) impact on mood, cognitive performance, and motor function.¹

What are the different stages of sleep?

Sleep is not a constant, linear process, even if it feels like it. You might be one of the lucky ones whose head hits the pillow and then you wake up 8 hours later in the same position having ‘slept straight through’ but there are actually a number of different sleep stages that you have to go through in order to truly achieve restful sleep.

Sleepers pass through five stages: 1, 2, 3, 4 and REM (rapid eye movement) sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting between 5 to 15 minutes.²

While REM sleep is generally the most talked about, as this is the stage where we dream, it’s actually stages 3 and 4, known as deep NREM sleep, which are the most restorative sleep. These are the stages when it’s the most difficult to wake up and the stages where our body and mind are recovering and preparing for the next period of wakefulness.

Is it really important to get 8 hours sleep each night?

It is, and it isn’t. If you get a solid 8 hours that’s great, because you will have passed through the sleep cycle a number of times and experienced multiple periods of stage 3 and 4, restorative sleep. If, on the other hand, you achieve 8 hours but there are multiple periods of waking up in between, you may fail to reach the third sleep stage, or might not spend long enough in it. In which case you would technically have been asleep for the desired time, but would likely still be groggy and tired. The real key is getting to sleep, and staying asleep, so that you pass through all of the required stages.

How can you improve your sleep quality?

We all have an inbuilt body clock and if it gets out of sync, it will be harder to fall asleep, stay asleep, and wake up feeling refreshed. By sticking to a regular routine, our body gets used to ‘asleep’ and ‘awake’ times, making it easier to enter these when we need to. Bedtime should be a pleasant routine, so make your room as comfortable as possible and ensure there is fresh air and a steady temperature.

Your eating habits play a role in how well you sleep, especially in the hours before bedtime. Avoiding stimulants such as coffee and chocolate will help you achieve a better quality of sleep, as caffeine keeps your mind active and makes it harder to switch off. It’s also wise to avoid heavy meals before bedtime, which can sit on your stomach, causing discomfort, prevent you from falling asleep and make it more likely that you will wake up whilst trying to get comfortable.

Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the stronger the sleep benefits. But don’t let this put you off, even light exercise such as walking every day can improve sleep quality.

Finally, try to stay away from your phone! The blue light emitted by screens on mobile phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle, making it harder to fall and stay asleep.³

1. https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important [↩]
2. http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem [↩]
3. https://www.sleephealthfoundation.org.au/technology-sleep.html# [↩]