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 [↩]

While it is not recognised as a medical condition, the term adrenal fatigue was coined in 1998 by the chiropractor and naturopath James Wilson and is thought to occur when one or more essential hormones, including cortisol, are not being produced in high enough amounts by your adrenal glands.

When we are experiencing stress, our bodies release short burst of cortisol into our bloodstream to cope with it. The theory surrounding adrenal fatigue is that prolonged exposure to stress can drain the adrenal glands of their hormones and lead to a low cortisol state, which brings with it a host of symptoms.¹

Have you ever found yourself low of energy and feeling tired all the time? There could be many explanations for these common symptoms ranging from stress, simply overdoing things, leading a busy lifestyle, or a number of illnesses or infections, so it is always recommended to have a consultation with a doctor, but these common symptoms might also suggest you are experiencing adrenal fatigue.

Just because adrenal fatigue is not a recognised medical condition though, doesn’t mean that the symptoms it causes are any less real and unpleasant, and it doesn’t mean that you should accept and have to put up with them.   

What causes adrenal fatigue?

Your adrenal glands are found above your kidneys and are responsible for producing the hormones that help you regulate blood sugar and blood pressure, responding to stress and burning fat and protein. Adrenal fatigue is thought to be caused by these glands not functioning properly. There are no specific tests to diagnose adrenal fatigue, so often it is a case of ruling out any other health conditions and then treating the symptoms directly.²

What are the symptoms of adrenal fatigue?

Adrenal fatigue brings with it a whole range of symptoms – some more common than others. Common symptoms include:

• Tiredness or fatigue
• Weakness
• Brain fog
• Lack of motivation
• Lack of appetite
• Unexplained weight loss

Other symptoms might include:

• Aching muscles and joints
• Low blood pressure
• Dizziness when standing up
• Darkened skin of the face, neck and/or back of hands
• Craving salt
• Loss of body hair³

What can you do to alleviate adrenal fatigue?

As there can be many symptoms associated with adrenal fatigue and adrenal fatigue in itself is not a recognised medical condition, we would always recommended speaking to your doctor to rule out any other health conditions. Managing adrenal fatigue will often come down to ruling out other causes for the way you are feeling and then treating the specific symptoms you are experiencing. There are a number of steps you can take independently to manage your symptoms and live a healthier lifestyle, including giving up drinking, smoking and taking any drugs and taking regular exercise. Other ways to alleviate your symptoms include:

Adopting a regular sleep/wake routine

Studies have shown that sleep is important for helping your body and mind recharge and for keeping us healthy and staving off certain illnesses or diseases.⁴

t can be difficult to switch off and fall asleep though so if you are someone who struggles to switch off in the evening, follow these tip tips:

• Go to bed and set your morning alarm for the same time – even on the weekend. A regular routine will help your body recognise when it’s time to be awake and time to be asleep
• Make your bedroom a positive sleeping environment. Ensure it’s not too hot or cold and remove bright lights
• Ensure your bed, pillow, mattress and sheets are clean and comfortable to encourage you to relax
• Avoid watching the television and using your mobile phone in the bedroom
• Don’t have caffeine, alcohol or big meals in the hours leading up to your bedtime, as these all have a stimulating effect
• Exercise during the day to help your body relax in the evening and get ready for sleep

Treating adrenal fatigue by diet

As there is a lack of evidence surrounding adrenal fatigue as a condition, there is also limited evidence of how it might be treated by diet, but the health benefits of a nutritious diet are well known to include giving you energy and providing your body with the nutrients it needs to grow and repair.⁵

By following a healthy, balanced diet, you might be able to reduce the stress on your adrenal glands. Try to base your meals around lean protein, vegetables and whole grains so that your energy levels increase naturally. Studies have shown that Vitamins C, B1, B5 and E, magnesium, zinc, adrenal glandular, ashwagandha, panax ginseng, and liquorice may be beneficial in managing adrenal fatigue.⁶

Always remember that, whether the condition is recognised medically or not, your symptoms are very real and deserve consideration. Seeking medical advice should always be the first step, but it’s never too soon to start eating a healthier diet and making better lifestyle choice to help not only with adrenal fatigue, but with many other conditions too.

1. Is adrenal fatigue “real”? [↩]
2. Adrenal Fatigue [↩]
3. What is adrenal fatigue? [↩]
4. Why Do We Need Sleep? [↩]
5. Health benefits of eating well [↩]
6. Understanding Adrenal Fatigue: Nutritional and lifestyle strategies to effectively restore proper adrenal function [↩]

What is stress?

All of us experience stress throughout our lives. There are common stressors we all recognise, such as major life changes, uncertainty about the future, illness, conflict, and financial problems. Although these can cause real challenges to our mental health, stress isn’t always a bad thing. In fact, in certain circumstances, short-term positive stress can actually motivate us to succeed and overcome obstacles. However, throughout the Covid pandemic, stress levels have risen for nearly everyone, and especially for young people. 

A 2021 report by UK charity Student Minds highlighted that “Young adults have been especially badly hit during the pandemic with a triple whammy of curtailed education, diminished job prospects and reduced social contact with peers.” ¹  

So, are students particularly susceptible to stress?

Yes, we know that stress is really common in students. The NHS says, “University can be a stressful experience, as well as being fun and exciting.  You may feel stressed about starting university, exams, coursework deadlines, living with people you do not get on with, or thinking about the future.” ²

Even before the pandemic, numerous studies in Europe and America consistently reported a high percentage of students suffering from stress and anxiety caused by a multitude of factors. Many of these students were worried about disclosing their mental health concerns and felt they might be stigmatised for seeking support. ^{3 4 5}

Why do students experience such high levels of stress?

Going to university or college is a significant life transition that brings with it a variety of challenges. As well as adjusting to academic demands and deadline pressures, many young people will simultaneously be coping with their first experience of independent life. It’s a time of rapid adaptation from familiar childhood routines to the realities of adulthood: learning to get along with housemates in a new town, making friends, managing a limited budget, and perhaps having the responsibility of a part-time job along with studying. All of these changes can bring anxiety as well as excitement.

Some of the factors students most commonly cited as contributing to stress are:

• Study pressure and deadlines
• Exams
• Time management difficulties
• Unhealthy habits like drinking too much alcohol
• Feeling lonely or homesick
• Poor eating habits due to budget/circumstances
• Financial pressure and debt
• Poor quality accommodation
• Friendship or relationship difficulties
• Adjusting to a new environment
• Fear of failure
• Worries about future job prospects

What are some of the signs that I might be experiencing stress?

The UK charity MIND explains that some of the common signs of stress are frequently feeling:

• Irritable
• Anxious
• Overburdened
• Unable to enjoy yourself or look forward to life
• Unable to calm your mind, concentrate or switch off

Over time, these feelings can make student stress worse by leading to a vicious cycle of being unable to make decisions, avoiding situations instead of facing them, eating or drinking too much, and alienating friends and family. They can also lead to increasingly debilitating physical symptoms like panic attacks, insomnia, muscle pain, stomach aches and headaches. Stress can badly affect our emotional and physical health, so it’s important to recognise the signs and take action to address and manage them. ⁶

What can I do to address the causes of stress and help me cope?

If you’re a student who’s feeling stressed, your worries probably fall into one or more of these areas:

• Study stress
• Accommodation stress
• Social stress
• Financial stress

No matter what challenges you face, there are some key strategies and skills that anyone can learn to help them alleviate and manage their stress. 

Take control and stay positive 
Feeling that your problems are out of control is one of the main causes of stress. By taking active control and facing up to your fears you’ll feel empowered to find a solution. Having a positive outlook and looking for things to be grateful for is also a great way to counter stress – there is a broad range of mindfulness apps available that can help with this.

Manage your time 
It can feel really stressful when a deadline is looming and you’re running out of time. When you know time management is a problem for you, try using apps to help you get organised by breaking tasks down into manageable chunks that you can tackle without feeling daunted. Make sure you schedule breaks for rest and food, prioritise urgent and non-urgent tasks and create a written schedule so you feel more in control.

Learn to budget 
Create a simple spreadsheet to make sure you’re balancing your incoming and outgoing funds. Look out for student deals and discounts in-store and online, and be smart about how to make the most of your budget.

Look after yourself 
Try to get into a regular sleep pattern – going to bed and getting up at regular times helps combat stress hormones and keep you feeling positive. Exercise and healthy foods are important for your wellbeing, too. Try not to rely on alcohol, as this is just a short-term fix that could ultimately make you feel worse. Consider taking a break from social media when you’re feeling low – remember, other people’s lives aren’t usually as glossy as they appear online. Take time to do the activities you love, whether that’s reading, listening to music or baking cakes.

Express yourself and ask for help 
Talk to friends, talk to family, or ask for help from your college or university’s Student Wellbeing service. Sometimes just sharing your worries can be the first step to feeling more able to cope, getting a different perspective, or finding resources to help you.

Find your tribe 
Finding a like-minded community helps you feel connected, boosts your mood and gives you important social support. Look out for activities like clubs and societies, because whatever you’re into there’s sure to be a group to join, whether it’s sports, music, computing, gaming or amateur dramatics.

How will learning these stress management skills help me in future?

The good news is, if you can learn to manage study stress now, you can turn it into a positive for the future. When you see a stressful situation as an opportunity rather than a threat, you can harness the power of that stress to boost your energy, sharpen your focus, and give you the motivation to respond to adversity. Every time you react positively to a challenge, such as delivering an essay under time pressure or making a presentation to your peers, you’re proving and enhancing your own ability to achieve your goals.

Once we’ve learned to overcome and master stressful situations, our ability to deal with stress in the future increases. By managing stress well, we’re rewiring our brains to cope more effectively the next time and developing our resilience. We can even begin to actively welcome positive stress by pushing ourselves out of our comfort zone with new experiences, whether they’re physical, mental, or emotional. The more we succeed, the more confident and determined we become, and the more easily we’ll weather any setbacks or disappointments.

Health psychologist Kelly McGonigal, PhD, who gave one of the most popular TED talks of all time in 2013 about the upsides of stress says that when you learn to reframe the way you think about stress, you become less anxious and more capable. McGonigal says,

“If you think stress is to help you run away from a tiger, of course, that’s not a helpful way to respond to life. But if you understand that what you experience as stress is the biological mechanism by which you are going to learn and grow and develop your strength, now that’s a totally different way to understand.” ⁷

Students who learn stress management skills will be able to face problems and overcome obstacles without fear. This personal growth reinforces their self-belief and generates a positive cycle of progress and benefit. By learning to stay calm – even in demanding situations – they will be successful, fulfilled, and healthy. Perhaps most importantly, these crucial life skills will be an invaluable asset in job interviews, internships and ultimately when students enter the world of work.

Where can I begin to reduce my stress?

In 2020, the WHO (World Health Organisation) produced a free workbook full of practical information, tips and techniques for anyone, anywhere, who experiences stress.

Doing What Matters in Times of Stress recommends:

1. Grounding: learning to focus, engage and pay attention
2. Unhooking: managing difficult thoughts and feelings
3. Acting on your values: finding ways to act on what matters to you, and positively influence the people and situations around you
4. Being kind: to ourselves and to others
5. Making room: for challenging thoughts and situations rather than trying to avoid them⁸

Remember:

• Reach out for help
• Don’t skip classes or avoid deadlines
• Practice self-care
• Get involved in extra-curricular activities
• Exercise and eat well – stay healthy in mind and body
• Make sure you’re getting enough sleep
• Stay connected with friends and family
• Laugh, dance and have fun to create balance

1. University Mental Health: Life in a Pandemic Listening to higher education communities throughout 2020/2021 [↩]
2. Student stress [↩]
3. Mental health statistics: stress [↩]
4. University students’ strategies of coping with stress during the coronavirus pandemic: Data from Poland [↩]
5. Undergraduate Student Reference Group [↩]
6. How to manage stress [↩]
7. A Stanford psychologist has a simple mental exercise for tackling student stress [↩]
8. Doing What Matters in Times of Stress [↩]

The best approach to good health is one that’s proactive.

That’s why it’s important we support the immune system, a complex structure dedicated to protecting us from harmful outside invaders and fighting off what we come down with. This intricate bodily system plays a significant role in overall health by protecting, supporting, and balancing our bodies every minute of the day.

In today’s world, it’s common to reach for an over-the-counter medicines every time a symptom strikes. While that’s not always necessarily a bad thing, there are plenty of options for supporting the immune system that will prevent us from having to reach for medications in the first place.

Need some ideas?

Here are ten ways to strengthen and support your immune system:

1. Hydrate

Drinking half your body weight in ounces of (ideally filtered) water daily is a good place to start when it comes to keeping your body flushed of invaders and toxins.

2. Rest

Good sleep at night is essential for immune system recovery and should be complemented with rest and downtime throughout the day as well.

3. Exercise/Movement

Exercise supports the movement of blood throughout the body, allowing elements of the immune system the ability to patrol the blood and surrounding tissues. This movement of blood, fluid, and these elements supports the flushing of impurities and infections from the body.

4. Healthy diet

Eliminating sugar in food and drinks should be high priority on the list of a healthy diet. Paired with plenty of colourful fruits and vegetables, adequate protein, and healthy fats, the immune system can flourish with proper nutrients.

5. Reduce toxin exposure

Pesticides, lead, mould, and heavy metals can all be harmful to immunity. Eating organic produce and eliminating toxic hazards can help.

6. Support healthy bacteria

Our gut microbiome is essential to a healthy immune system. Including prebiotics and probiotics in your daily diet can make a big difference. Try fermented foods such as kimchi and sauerkraut, as well as yogurt and kefir.

7. Manage stress

Although we can’t eliminate stress in our lives, we can learn to manage it in healthy ways. Self-expression (such as dancing, singing, painting, keeping a diary, etc.), adaptogenic herbs, and forest bathing can all work wonders in bringing about peace and calm so our immune systems can rest and restore.

8. Breath work

Did you know that your diaphragm is actually a pump for the lymphatic system, which pushes out waste? Deep breathing and breath work helps support the movement of immune cells to clean up messes where they are needed throughout the body. Aim for daily meditation or breathing exercises whenever possible.

9. Mood balance

A bad mood isn’t just upsetting for your spouse and children, but for your immune system, too.  Having strong connections with others, enjoying hobbies, processing emotions, and even taking medications (whether herbal or prescribedl) when needed can all support a balanced mood.

10. Supplements

To complement the above recommendations, some supplements can be helpful in keeping immunity strong such as:

• Zinc
• Vitamin C
• Vitamin D
• Elderberry
• Lemon Balm
• Garlic
• Omega-3s
• Multi-strain probiotics
• Astragalus
• Grape Seed Extract
• Mushrooms (such as reishi, chaga, turkey tail, etc.)

Speak with your doctor about which ones may work best for you, taking into consideration any chronic issues you have or medications you may be taking.

As you can see, there’s more to keeping sickness away than just taking a prescription.  A lifestyle full of healthy choices can prepare your immune system for any invaders and support it when it needs to act.

What can you do today to support the job it’s doing for you right now?

REFERENCES

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

Our immune systems need our support. 

Our immune system is designed to be our first line of defense for fighting off what can make us sick. It’s a protector, a supporter, and a balancer. What more could we ask of it?

However, when our immune systems become compromised due to a variety of lifestyle and environmental factors, it can wreak havoc on our health and our overall lives.

Let’s take a look at what our immune system does for us, how it gets compromised, and what we can do to keep it in shape.

What the immune system does

A robust and strong immune system is intended to protect us from illness and disease including but not limited to:

• bacterial infections
• viruses
• toxins
• parasites
• chronic inflammation
• cancer

It also supports the body in its recovery from any sickness or injury. 

The immune system is complex, taking coordinated action to provide protection from and resilience to a wide array of outside entities, many of which we come in contact with on a daily basis.

Our immune systems also help keep our body balanced in the face of things like inflammation. 

When we need to fight an infection or virus, our immune systems create inflammation to bring attention to the healing process. However, when inflammation becomes chronic (from stress, poor diet, etc.), it knows to work on reducing the continuous inflammation. It’s an intelligent and adaptive part of our bodies, knowing exactly what to do and when.

How it can become compromised

Stress is a significant factor when it comes to the strength of our immunity, and while stress in small amounts is normal and to be expected, too much of it can be detrimental.

Our nervous system assists us in responding to stress through our sympathetic and parasympathetic systems. Our sympathetic system puts us on high alert and keeps us fighting through the stress. On the opposite side is the parasympathetic system, responsible for calming us through rest and repair. 

When we live in a chronic state of stress, our sympathetic system doesn’t get a break, which can lead to a suppressed immune system.

In addition to how we react to stress, other factors can play a role. These include:

• poor diet, lack of nutrition
• large amounts of sugar
• smoking
• lack of exercise
• emotional trauma or grief
• anxiety and depression
• environmental chemicals and toxins such as molds, pesticides, and heavy metals
• medications
• radiation from machines and planes

When our immune system is out of balance, or focused on one thing too long, it can lead to serious issues such as:

• allergies
• chronic inflammation
• autoimmune disease
• heart disease
• cancer
• an overall low quality of life
• an increase in regular illnesses

How to keep it healthy

Now more than ever, it’s crucial to have a healthy immune system. Supporting it keeps it in balance, ready to fight whatever comes your way.

The more we understand the health implications of our daily choices, the more in control we can feel about our ability to protect ourselves.

While it’s not good to be ill all the time, putting your immune system to work every once in a while, can be beneficial.

Getting ill every now and then doesn’t mean you are weak; it gives your immune system the opportunity to stay robust. Keep in mind that sickness should always be monitored by a doctor, and they should generally run their course within one to seven days.

This sophisticated system in our bodies is one to be celebrated. It does more than just help us get over the common cold. The immune system is a flexible, dynamic, responsive, and intelligent system that balances our personal responses to all our daily exposures. From foods to environmental exposures, from infections to injury, the immune system handles it all. That’s worth a little support, don’t you think?

REFERENCES:

https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/
https://uthealthaustin.org/blog/strengthening-your-immune-system

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/

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humour or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humour. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognised discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing.¹ Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humour research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV programme, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.¹

In a study with other laughter researchers, Berk wanted to find out whether humour therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁶ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humour can have a positive effect on our immune system.⁶

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).¹ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁷ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout? 

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁸ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh the body reacts in a similar way.⁸

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.⁹ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter. 

Strengthen relationships with humour

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.³ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.³ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humour. Doing so can help you support your health and your social environment.

1. https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩] [↩] [↩]
2. “Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
5. https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
6. https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
7. https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
8. https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
9. https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]

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.

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 [↩]

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 [↩]

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.

Many women don’t think about menopause until changes start to disrupt daily life, typically during the perimenopause state.

Menopause occurs when a woman doesn’t have a menstrual cycle for at least 12 consecutive months. Symptoms of menopause range from a decrease in sleep quality and sex drive to an increase in hot flushes, night sweats, memory loss, and mood changes.

The concept of self-care may feel too vague to offer any value for reducing menopausal symptoms, but it’s important for easing effects and fighting frustration. Self-care is important for everyone in every stage of life, but for women approaching menopause, it becomes vital.

Below, we’ve included three significant reasons why women should consider practicing self-care while experiencing menopausal symptoms.

Perimenopause reflects five, ten, and even twenty years of pre-menopausal life

Perimenopause, in which the body begins its transition into menopause, is often characterised by unwanted symptoms that can last months to years before menopause actually begins. These include:

• irregular bleeding and/or periods
• sleep issues
• mood imbalances
• vaginal dryness
• night sweats
• weight gain
• anxiety and/or depression
• loss of libido

These symptoms often reflect how you live until this point. To lessen their impact prior to the onset of perimenopause, practice self-care regularly before changes begin.

Progesterone decreases with age

Progesterone, a hormone released by the ovaries, regulates the endometrial lining of the uterus each month, preparing it for possible pregnancy. 

It’s also a calming hormone that supports relaxation, sleep, mood, and even bone health – helping with everything from soothing the body and mind after a busy day to getting a solid night’s rest.

As women age, progesterone naturally decreases. This, coupled with a stressful lifestyle that includes little self-care across many years, can result in progesterone deficiency and create symptoms of:

• erratic mood
• anxiety and/or depression
• sleep issues
• headaches
• abnormal menstrual bleeding
• tender breasts
• decreased sexual libido

Self-care – such as a healthy diet, daily movement, stress-management techniques, and proper sleep – works to keep progesterone from significantly depleting and helps most when starting these techniques early.

The adrenal glands release more cortisol

The body looks for balance from the adrenal glands when the ovaries begin to decrease their hormone production during perimenopause. Cortisol, the hormone associated with stress, is produced from progesterone. When stress runs high, more cortisol is needed and produced, thereby depleting progesterone supply.

If the adrenal glands have been in overdrive due to stress and a hectic lifestyle, they will not have any support to offer, and more symptoms can occur:

• fatigue
• sleep issues
• unbalanced mood
• high blood pressure
• thinning hair
• feelings of not being able to relax
• weight gain around the stomach

One of the best ways to lower cortisol levels is by managing stress through self-care.

Recognising what’s necessary for proper self-care is essential as women transition to menopause. 

Eating a healthy diet, participating in daily movement, getting proper sleep, promoting smooth digestion, and managing stress are all natural ways to support this change in life. Start taking care of yourself as early as possible and reap the benefits of this self-care throughout your later years.

The short answer is yes; stress can help you achieve your goals, BUT only with effective stress management. We all experience varying levels of stress throughout our lives, no matter our age, job, individual circumstances, or health status.

However, it’s especially true at work, where we spend an awful lot of our time. Whether you love or loathe your job, stress is ever-present but managed correctly; it can help you become a high performer enabling you to achieve your career goals, growth and overall career success. 

Stress Management helps us achieve our career goals. 

Think about world-class athletes. They have trained themselves to take control of their bodies and their brains, understanding what makes them work to their optimum capacity. While they train and compete, their bodies are under immense pressure, yet so is the brain.

However, successful athletes, such as Kelly Holmes, have been able to master the intricate balance of stress management. Holmes says,

“You need adrenaline, but too much and you are lost.”

When asked how much her physical skills mattered compared to her mental skills, her answer was immediate: 20/80. ‘In the 2004 Olympic 800 metres final, there was 0.2 seconds between the top four finishers,’ she said. ‘Our talent was roughly equal. We could all run fast, we were all strong and tough as each other.’ And so 80 per cent of victory is in the mind. The difference lay in how some responded to the anxiety and pressure.

Kelly Holmes, High Performance by Jake Humphrey and Prof Damian Hughes.

The stress management Kelly Holmes achieved has enabled her to become a world-class athlete, achieving her career goals and success as an Olympian. But we don’t all have to be athletes to train our brains!

Learning to tame our stress for career success

We can all learn to calm and manage our stress levels with consistent discipline. Once we can do this, we discover an intense clarity and focus in becoming single-minded and achieving our career goals.

However, managed poorly, stress can be detrimental to our health and well-being, especially if we’re experiencing stress and anxiety over prolonged periods of time.

If you can learn to develop the skills to react positively to setbacks and challenges, you can begin to improve your overall well-being and resilience both at work and home. You’ll become better equipped to respond to adversity in the future, feeling confident that you can overcome obstacles. In small doses, stress can create a positive cycle that gives us the courage to take risks and the chance to flourish. 

Can stress management make us smarter?

Cognitive neuroscientist Ian Robertson, who presented the Ted talk “How Stress Makes Us Smarter”, believes that people who manage stress well are

“happier, less anxious, less depressed and smarter”

And health psychologist Dr Kelly McGonigal, the author of ‘The Upside of Stress’, says,

“we’ve been told so often that when you are stressed, the only thing to do is calm down. You’re told to escape, which is so counterproductive. It’s all about using stress to your advantage”.

Dr McGonigal’s research highlighted that when people reassess how they think about stress, they become more capable of responding to it effectively.

What are the benefits of reframing stress as a positive?

Research into positive stress (also known as ‘eustress’) has shown that individuals with good stress management skills benefit from:

• Increased confidence in themselves and their abilities.
• A positive growth mindset.
• More productive and efficient in tasks and decision making.
• Highly motivated and increased morale.
• Gain clarity and focus on goals and how to achieve them.
• Heightened expectations of themselves and others.

When we feel good about our ability to deal with challenges, we’re empowered to push beyond our comfort zones and feel ever more determined and optimistic about our goals.

How should we manage stress at work?

Imagine you’re facing a challenge at work, like a fast turnaround on a project or making a presentation to senior managers or clients. Stress hormones cause your body to respond with physiological changes: your heart races, your breath quickens, and your blood pressure rises. Meanwhile, glucose floods your muscles, making you feel alert, while a rush of oxytocin inspires the need for connection with people who can help.

When you begin to acknowledge these feelings and experience them as exhilaration rather than as fear, they can boost your energy and mood, sharpen your focus, and ultimately enhance your ability to accomplish the career goals and success you’re striving towards.

The knock-on effects of stress management at work are widespread. Learning to master stress in one area can positively affect other aspects of your life. Whether it’s personal goals, relationships or your family and community life, mastering stress push you to seek fresh challenges, expand your horizons, enjoy new experiences, and ultimately enrich your life.

What strategies can turn stress into career success?

In the 1970s, psychologist and stress researcher Susan Kobasa studied the underlying personality traits of business executives who remained healthy despite ongoing work-related stress compared to those who developed health problems.

Her research identified three protective characteristics – challenge, control, commitment – which underpin modern thinking on effective strategies for coping well with stress:

1. Challenge: Kobasa wrote

“Persons who feel positively about change are catalysts in their environment and are well practised at responding to the unexpected”.

She described a mindset in which people viewed change as a development opportunity rather than a threat to their security and were motivated to embrace the energy of stress and use it to address problems.

• Control: this characteristic highlighted the fact that individuals who coped well with stress were more likely to take active control and face their fears, believing and acting as if life experiences are controllable.

Feeling that your problems are out of control is one of the main causes of stress. Successful people tend to be more realistic about which issues are within their control and thus are empowered to find solutions by looking for alternative options and possibilities. 

• Commitment: Kobasa found that people with a strong sense of purpose and intrinsic values in their life had a strengthened commitment to their goals even in the face of adversity.

Adopting these traits in your working life might look like: 

• being willing to compromise
• ensuring you delegate and prioritise
• taking breaks and safeguarding a balanced home/work life
• asking for help and being realistic about what you can and can’t commit to
• breaking bad habits like perfectionism or over-control
• striving for a positive mindset and realistic goals

Top tips for positive stress management

• Recognise when stress is causing a problem and don’t ignore warning signs.
• Use the resources you have available, whether that’s time management tools, mindfulness apps, or just asking friends, family and colleagues for help.
• Prioritise sleep and diet to combat stress hormones and stay healthy.
• Practice self-care and make time to relax.
• Connect with others to prevent feelings of isolation and loneliness.
• Remind yourself of your strengths and that you have beaten obstacles in the past.

Far from avoiding stress, we can actively welcome the way it rewires our brain with the knowledge and capacity to positively impact our career success while expanding into every other area of our lives.

Many practitioners of Pilates find it to be more than a workout.

In lots of cases, Pilates is a lifestyle. The benefits that come with practicing its exercises are incomparable, especially as a regimen you can teach and train yourself to master.

What does Pilates do?

Pilates is about training your muscle groups to work together, creating smoother movements. This will also help with improving posture, supporting proper breathing, supporting healthy spinal and pelvic alignment, and help you become more in tune with the nuances of your own body.

It also helps to improve flexibility and range of motion as well as reducing stress. Another thing to keep in mind about Pilates is quality over quantity: it should be stressed that the quality of the movements practiced is vastly more crucial than the quantity of repetitions.

When practiced regularly (about three times a week), Pilates can help you develop a stronger core, a stronger back, and gain more lean muscles. It helps with flexibility and also helps to create an evenly conditioned body.

Pilates can do wonders for the body, and not just physically. When adding proper breathing to Pilates, you are better able to execute movements with maximum power and efficiency. Pilates teaches things like quality of breathing and proper body alignment. By engaging your mind while exercising the body, you’re reaping the biggest benefits from practicing Pilates. Pilates is beneficial for overall physical health and also supports mental wellness.

But what is it that makes Pilates different from other forms of exercise? In this article, we discuss the things that differentiate Pilates from other fitness regimens and why these distinctions are so important.

Fitness regimens that bear some commonalities with Pilates include yoga, tai chi, barre, and even swimming.

Pilates and yoga

Pilates and yoga have a lot in common, but they’re certainly not interchangeable. Yoga is almost more akin to a form of active meditation, in which the practitioner (in this case, yogi) performs asanas to help create a physical, mental, and emotional experience within and throughout the body.

On the other hand, Pilates helps the practitioner learn to train several muscle groups at once using smooth controlled movements. That’s not to say that there is not or cannot be a spiritual or emotional aspect to performing Pilates; any type of movement can be meditative when performed with mindfulness. It’s more to say that Pilates helps to retrain the body to move in more efficient – and ultimately safer – patterns of motion.

For example, Pilates emphasizes focusing on proper breathing, helping to maintain healthy spinal and pelvic alignment. Ultimately, this allows the body and mind to spend their combined focus on smooth movement, helping to facilitate an acute awareness of the body. In turn, this can help with things ranging from stress to back pain to gaining a stronger physical core.

Pilates and tai chi

Tai chi is an internal Chinese martial art, internal meaning that it focuses more on interior development than physiological development. It blends concepts of movement, meditation, and (sometimes) Traditional Chinese Medicine, or TCM. Tai chi does not require the same amount of physical movement that Pilates does, but both focus on building muscle strength and autonomic memory.

Pilates and barre

Barre is a hybrid exercise regimen that borrows elements from ballet, yoga, and Pilates. Its name comes from the use of a ballet barre throughout practice. When compared with yoga, Pilates, and tai chi, barre is significantly more physical and less mental, and is generally practiced without a spiritual component.

Pilates and swimming

Because of their shared focus on gentle and repetitive moments, Pilates and swimming have quite a bit in common when it comes to the type of muscle memory the two forms of exercise facilitate. Many find their swimming exercise to be meditative and look forward to their daily dip as a form of spiritual and emotional cleansing. Likewise, learning proper breath control is a major component of both Pilates and swimming.

Pilates shares similarities with other types of exercise, but there’s nothing out there that’s completely interchangeable. Try out different exercise regimens to see which one suits you best and provides you with the best physical, mental, and spiritual benefits.

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!

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.

Stress is a normal part of life.

Although we tend to think of it as a negative and use the word mostly to describe bad experiences, it really just refers to our body and mind’s response to any challenging demand. In reality, not all stress is bad for you. If you’re running a marathon, delivering a project under time pressure or making a public speech, stress hormones over a short-term period can boost your mood, energise you, improve your performance and actually help you push through to success.

When we see a stressful situation as an opportunity rather than a threat, this positive stress – also known as ‘eustress’, the opposite to ‘distress’ – can actually enhance our ability to achieve goals and conquer fears. As we harness this power over potential stressors without feeling overwhelmed, we can achieve change and personal growth. Far from harming us, stress can strengthen our mental health by reinforcing our sense of determination and agency over our own life.

According to UK mental health charity MIND, stress can help us to “take action, feel more energised and get results” ((How to manage stress))

What is stress?

Stress can be positive or negative.  Of course, some common stressors are universally detrimental, like injury and illness, death of a family member, work or home conflicts, and financial or legal problems. Everyone has different levels of resilience and coping skills, but ultimately these experiences can, sadly, have a damaging impact on our wellbeing.

Despite this, mental health professionals increasingly recognise that there are also benefits to experiencing stress. Research published in the World Journal of Medical Sciences found that:

“Stress is a protective reaction that helps an organism survive in difficult conditions and environments. From a perception of stress as a reaction to strong negative environmental impacts […] researchers now […] see eustress as a favourable factor affecting health and longevity” ((The Eustress Concept: Problems and Outlooks))

So, what do we mean by “positive stress”?

Positive stress can give us feelings of excitement and anticipation about the possibility of achievement. There are all kinds of stressors, both in our personal and business lives, which are likely to have a beneficial effect on our wellbeing and mental health.  For example:

• Starting a new job, getting a promotion, or retiring from work
• Getting married or starting a family
• Moving house
• Going on holiday
• Taking up new hobbies or learning new skills

We can appreciate positive stress when we challenge ourselves, push ourselves outside of our comfort zones, or have new experiences. These can be physical, mental, or emotional. 

The terms ‘eustress’, meaning positive stress, was coined by the pioneering Hungarian scientist Dr Hans Selye, a Nobel Prize nominee, in 1974. In his work, Selye noted the difference between the stress that can lead us to a ‘healthy, positive, constructive result’, by enhancing our capability and motivation, and conversely the kind of stress which causes anxiety and disables our functioning.¹

Further studies by psychologists Lazarus and Folkman suggest it’s our responses that determine whether we experience positive or negative stress. They described how internal and external factors like our personality, how healthy we are, and how much energy and support we have, can impact whether we perceive a situation as one of overwhelm or instead as an exciting challenge.²

How does our body react to stress?

Most of us are familiar with the term ‘fight or flight’ which describes our brain and body’s reaction to threats. Our hearts race, breath quickens and blood pressure rises as we’re flooded with the stress hormones cortisol and adrenaline. Meanwhile, glucose rushes to our muscles telling them to limber up, and oxytocin encourages us to seek connection with other humans who can help. 

In small doses, we can experience these physiological changes as exhilarating rather than exhausting. They boost our energy, sharpen our focus, and give us the motivation to successfully respond to adversity.

What are the factors that help us respond positively to stress?

According to the UK’s Stress Management Society: “Being in control of your thoughts increases your ability to find solutions to challenging situations and to deal more effectively with stress. Master your mind and you will never wonder how to deal with stress again”. ((Assess your mindset))

Research into positive stress has shown a variety of common traits among individuals who cope well with stress, including:

• Belief in themself and confidence in their abilities
• A mindset of hope and positivity
• A perception that they have power and control in a situation
• High expectations of themself and others

What are the benefits of experiencing positive stress?

After a person experiences positive stress, their adaptive capacity increases. This means that these experiences literally re-wire individuals’ brains to succeed in the future. This has benefits for our self-esteem, our motivation and our strength in body and mind. Our resilience increases, and we have the confidence to push ourselves again when a new stressor arises.

Health psychologist Kelly McGonigal, PhD, gave one of the most popular TED talks of all time in 2013, on the subject of positive stress. Her research highlighted that when people learn to reframe the way they think about stress, they become less anxious and more capable. McGonigal says:

“Can changing how you think about stress make you healthier?  Science says yes. As a health psychologist, I no longer want to get rid of your stress, I want to make you better at stress. One of the simplest beliefs or thoughts that allows people to have this kind of positive challenge-response is simply: ‘I can handle this. I might not be able to control it, but I can handle this.”³

What about positive stress at work?

A study in the European Journal of Work and Organizational Psychology about workplace stress found that employees react differently to the stressors in their job depending on their mindset. Employees with a positive stress mindset took constructive actions to improve their performance when they anticipated a large workload. Their planning and scheduling, along with seeing the challenge as a learning opportunity, led to more successful task outcomes and higher energy levels at the end of the working day.⁴

Meanwhile, it’s clear from Lepaya’s 2021 research that stress can cause major problems in business. The study highlighted the fact that more than two-thirds of European workers feel they need more input from their employer to develop their skills at dealing with work stress. Of course, feeling supported by colleagues and supervisors has a positive effect on employee mental health outcomes and wellbeing, which in turn improves companies’ productivity and profitability.⁵

How can I harness the power of positive stress and turn negative stress into an opportunity for growth?

If you’re wondering how to put this all into action, you can start by deciding to challenge yourself in your personal life. You could join a gym, or try out a new sport that pushes your boundaries. You could take on a volunteering or charity project, or join a club to learn new hobbies and skills. 

When you’re starting to feel overwhelmed, one of the most effective techniques to calm your mind and help you regain control is to use positive affirmations like I am calm, I am relaxed, challenges help me grow, I can handle whatever comes my way, I am strong, I can accomplish anything. 

The Mental Health Foundation suggests these ten steps to alleviate the harmful impacts of stressful situations:

1. Recognise when stress is causing a problem and don’t ignore warning signs
2. Think about where you can make changes, prioritise and delegate
3. Build supportive relationships at work and home
4. Eat healthily
5. Reduce alcohol consumption as this affects feelings of anxiety
6. Exercise regularly to boost your mood
7. Take time to relax and practice self-care
8. Practice meditation or mindfulness
9. Get restful sleep
10. Be kind to yourself⁶

Dr Hans Selye’s top five quotes about stress

1. “Adopting the right attitude can convert a negative stress into a positive one”
2. “Stress is not necessarily something bad, it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial”
3. “If you want to live a long life, focus on making contributions”
4. “Nothing erases unpleasant thoughts more effectively than conscious concentration on pleasant ones”
5. “Man should not try to avoid stress any more than he would shun food, love or exercise”

In summary, stress is an unavoidable part of life for all of us, and it can be caused by both positive and negative situations. Sometimes even adverse events, if we’re able to manage them, can have a positive outcome. We can help ourselves by recognising the early signs of stress and taking action to minimise the demands or maximise our coping capacity. Positive stress or eustress can improve our performance, increase our determination and optimism, and train our brains to deal more effectively with challenges in the future. 

1. Hans Selye (1907–1982): Founder of the stress theory [↩]
2. Stress and Coping Theories [↩]
3. Kelly McGonigal: Can We Reframe The Way We Think About Stress? [↩]
4. Mindset matters: the role of employees’ stress mindset for day-specific reactions to workload anticipation [↩]
5. Two-thirds Of European Employees Experience Excessive Work-stress [↩]
6. Stress [↩]

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 [↩]

Taking care of your mind and body during any time of the year is important.

And during the holidays, it’s essential. The hustle and bustle of this time of year is often filled with scrumptious goodies and late-night parties – not to mention self-induced stress. But it doesn’t have to be this way.

Make this year one in which you are present, healthy, and joyous with these 10 self-care tips for a successful holiday season.

1. Set realistic expectations.

Whether it’s for yourself or others, understand that the holidays probably won’t be perfect and that there is beauty in this realisation. 

2. Get proper sleep.

Crucial for immunity, good sleep should be high on your priority list. Practice healthy sleep habits and make sure to stick to your routine whenever possible.

3. Ask for help.

Preparing a big family meal or decorating the house doesn’t have to happen alone. Reach out to others for help – many people enjoy lending a helping hand.

4. Be mindful of eating habits.

Despite common belief, holiday eating isn’t an all or nothing affair. Make conscious choices about what you consume and allow for flexibility when you want to indulge.

5. Breathe.

Breathing techniques such as counting inhales and exhales to four, belly breathing, and pranayama breathing are all valuable tools when it comes to slowing down and managing stress. Practice them when sitting in traffic, after dropping the kids off at school, or even during a frantic holiday shopping spree.

6. Make taking supportive nutrients easy.

Remember to continue taking medications and supplements even when things get busy. Place supplements on your nightstand, next to your bathroom sink, and even at your work desk (as an extra supply) so you don’t forget.

7. Look for ways to be active with loved ones.

Instead of sitting all day, enjoy a walk after dinner, play active games as a family, go ice skating one afternoon, or try an online tai-chi class together. Make sure to balance food and sitting with movement.

8. Drink tea.

A glass of warm tea can be comforting and calming. Try for a daily cup (ones with adaptogen herbs such as holy basil and rhodiola give extra stress support).

9. Don’t forget to laugh.

It’s important to find humour in ourselves and in situations, particularly during the holidays. A good laugh is even supportive to the immune system. So the next time the pumpkin pie crust gets burned and the filling is soupy, just have a good laugh about it and let it go.

10. Find time for yourself.

Make sure to allot time and space to rest and regroup. It’s okay to say no to some things and yes to reading, napping, exercising, talking on the phone, cooking, taking a bath, and just enjoying some peace and quiet.

The holidays are an exciting time, but without proper self-care, you can find yourself overwhelmed and exhausted. Take care of your health – mentally and physically – by prioritizing what’s important to you.

REFERENCES:

https://www.apa.org/topics/stress/managing-expectations
https://www.apa.org/topics/stress/holiday-season

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fibre, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fibre intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fibre. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fibre- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavour and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

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/

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 [↩]

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 [↩]

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 [↩]

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/ [↩]

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 [↩]

Positive ways to greet life’s biggest challenges

Stress affects each and every one of us in all manner of ways, but one thing we generally all have in common is that we certainly don’t try to seek it out. It most often comes when we don’t expect it. As much as many of us try to be adaptable, it’s simply the case that change of any sort is the most common cause of stress, as circumstances we’re used to managing are suddenly turned on their head.

Situations that are widely recognised as being particularly stressful are those that are associated with “big changes” – life events that will have a huge impact on us, yet we feel we have either a reduced or complete lack of control over what is happening¹.

Difficult events that lead to highly stressful periods in our lives include some of the obvious; divorce, unemployment, money worries…challenges that many of us will face up to at one time or another.

Even positive life changes such as moving house, getting married and having a baby are also big stress causers. Even though they are positive and exciting times, they make unusual demands on us that are outside our comfort zones – which leads to feelings of anxiety.

A positive approach

The key then, is not to try and remove stress from your life entirely. This is unrealistic and frankly impractical. It’s more to do with accepting that it will come, and adopting an approach to your thinking and your life that gives you the best outlook to deal with it.

By focusing on positive behaviours and taking time out to pause and relax, you can reduce the impact stress has on your life.

Here, we’ve looked at just a few of those ‘Big Events’ in life – positive and negative – with some ways that anyone can learn to address them proactively.

Moving home

For some, their mind is a whirlwind of doubt and emotion about leaving their old home behind and moving into a new phase of their life. If this is something that happens to you, try to shift focus. It can help to think about what your new home will be like. Visualise how it will look and imagine how you will feel when you’re settled and content in your new abode.

Mindfulness is a powerful stress reducing tool that is really easy to learn, and of particular use in this scenario². It helps you to pay attention to the present moment using meditation and breathing techniques. Finding moments of calm in the chaos of settling into a new house can create a certain stillness, and help you feel like you are ‘tuning in’ to the new space.

Mindfulness helps to increase your awareness of what is happening around you, while shifting the focus from your source of stress – it has also been shown to affect how the brain works.

Getting married

Lots of nervous energy about the big day? This may sound silly, but you can put it to good use and get active at the same time.
That’s right, exercise is an excellent stress reliever that helps to put you in the right state of mind to take five and calm your racing mind. It also helps you to feel robust and mentally strong. Solo exercise is actually best, because often, the people you would want to exercise with are the people who you’ll be expecting at your wedding – and guess what they’ll want to talk about…?

Running, cycling, walking…it’s all about momentum, one foot in front of the other, no table plans, no worrying about family dynamics or venues. Just you, the outdoors and your own heart beating…bliss!

If the idea of a workout makes you wince, even a short brisk walk can help you to feel refreshed and ready to tackle anything your big day throws at you³. When you exercise, it reduces some of the emotional intensity that you’re feeling, clears your thoughts and enables you to deal with problems more calmly.

Losing your job

Here it’s natural to feel angry, upset or in some way feel inadequate. Now more than ever, it’s important to try and work to understand and accept that there are with the best will in the world, some things you cannot change, and it’s not always a reflection on you.

Employment concerns are one of the biggest causes of stress and can be exhausting, anxious times. Learning to accept that it isn’t always possible to change difficult situations at work can help you to recognise what you do have control over.

This is the key. Many people have gone on in later years to say that being made redundant was one of the most positive things that had ever happened to them. By letting go of the frustration and resentment about losing their job, they were better able to focus on the new possibilities this offered them.

Losing your job is an end, yes – but only of one chapter in your life. View it as an opportunity to start another, with an eye on things you perhaps always wanted to do…

Bereavement

In times of raw emotion and often confusion following the death of a loved one, it can be difficult to face up to the day to day. You may feel like the last thing you want to do is talk, and indeed, giving yourself time to grieve and process your emotions is important.
Yet it’s also essential, even if it feels like an effort, to reach out to your support network of friends and family. Remembering the power of connection can really help in these darkest of times. Whether you need someone to listen, a helping hand to assist with making arrangements or just a friendly face to grab some food shopping necessities for you – connecting with others can be a wonderful comfort and support. Sometime, someone just being there, not even necessarily talking, is something to draw a lot of comfort from. Recognise that leaning on others doesn’t make you vulnerable – it shows an awareness and presence of mind that help from those you trust is an essential support.

Divorce

The end of any relationship, and especially a marriage, can be devastating and unsurprisingly results in emotional distress, often leading to feelings of self-doubt or over analysis of what you could have done better or differently.

Positive visualisation and reinforcement is a useful tool here⁴. It can be really beneficial to focus on the positives in your life and the things you’re most grateful for. To start with, it may be difficult to reflect on – or even remember – the positive aspects of life before the breakdown of a relationship, let alone how you might go on after it.

This can come in time – it’s a question of training your mind to try and keep the ‘positive’ muscles working. A simple way to start is to try writing down three things at the end of every day that went well or that made you smile. It may sound a little wishful, but in fact this exercise has shown that people can start to realign the way they see the world, actively seeking the positive, where they may not have done so before.

By making a conscious effort to be more positive, you can train yourself to change your perspective and look towards the future with a renewed sense of hope – and this will include accounting for, and accepting the life changes that led to the separation. By taking charge of how you address the situation, you invite greater possibilities for new beginnings, and new opportunities. It can’t be done overnight, but you can bounce back.

Difficult moments in our lives are something we will all experience at some point. Stress caused by these kinds of changes is unavoidable, yet we can manage its effects by first understanding it, and then addressing it in a positive and practical way.

It’s never easy, and you should never feel it’s a fight to be fought alone. With a little effort, and the support of friends and loved ones, you can visualise – and then manifest – a brighter future.

1. https://www.inc.com/larry-alton/the-7-most-stressful-life-changes-and-how-to-cope-with-them.html [↩]
2. https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 [↩]
3. https://www.psychologytoday.com/us/blog/the-athletes-way/201704/need-midday-energy-boost-skip-the-caffeine-take-walk [↩]
4. https://www.psychologytoday.com/gb/blog/living-forward/201806/3-effective-visualization-techniques-change-your-life [↩]

What role does regular exercise play in your mental wellbeing?

The health benefits of physical exercise are many and varied and, given the obvious affects it has on our fitness, shape and health, it’s understandable that this is where attention is often focused. Exercise is not just about increasing fitness and gaining bigger muscles though – it’s also a major gamechanger in understating mental health. Findings from research indicate that exercise is associated with improvements in mental health and research on acute exercise indicates that 20 to 40 minutes of aerobic activity results in improvements in anxiety and mood that persist for several hours.¹

Can exercise help us to feel more energetic?

If you run a marathon you are going to feel exhausted, but the cumulative effect of exercise actually has the opposite effect and makes you feel more energetic. This is because regular physical activity increases the blood flow within your body and improves your cardiovascular health and fitness. In turn, this makes it easier for blood and oxygen – and therefore energy – to get to the parts of your body where they are needed.

Can exercise improve our quality of sleep?

Physical activity can contribute to more restful sleep. It increases the time spent in deep sleep which is the most restorative sleep phase which helps to boost immune function, support cardiac health and control stress.² In addition to improving the quality of sleep, exercise can also help you increase the duration of your sleep. The energy you expend when being active helps you to feel more tired.

Can exercise be used as a relaxation technique?

Exercise doesn’t have to be about sweating through a heavy cardio session – Yoga, Pilates and Tai-Chi are all forms of exercise that are good for your body and also help you to relax. Exercises like these focus on breathing. Breathing slower, more deeply and more focused is known to reduce stress and increase relaxation.

Can exercise increase our self-esteem?

Exercise helps to change the condition of our bodies, making us feel stronger and look the way we want to – it’s not all about weight loss though. Exercise also strengthens and tightens your body to increase your self-confidence. Certain types of exercise create a challenge and accomplishing those results is an inevitable sense of achievement. Your challenge is unique to you, but whether it’s going for a short walk or running up a mountain, achieving it is an accomplishment that is sure to boost your self-esteem.

Can exercise improve our memory?

A research article published demonstrated that exercise can reduce the harmful effects of other stressors. The potential effects of exercise on the aging process and on mental health were discussed and the overwhelming evidence present in the literature today suggests that exercise ensures successful brain functioning.³ Furthermore, it was concluded that regular exercise releases brain chemicals key for memory, concentration and mental sharpness, as it stimulates the region of the brain that is involved in memory function.⁴

Can exercise release feel-good hormones?

Exercise produces endorphins, the ‘feel-good’ chemical that acts as a natural painkiller and stress-inhibitor. Studies show that exercise is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function.⁵

With more and more people wanting to understand mental health, and how it can be improved, exercise is a clear winner in delivering results.

1. Springer Link: Exercise and Mental Health [↩]
2. The Sleep Doctor: The benefits of exercise for sleep [↩]
3. Karger: Exercise and mental health – many reasons to move [↩]
4. Harvard Health Publishing: Regular exercise releases brain chemicals key for memory, concentration and mental sharpness [↩]
5. Anxiety and Depression Association of America: Physical activity reduces stress [↩]

You could try chocolate – a tried and tested go-to for most of us. And we know, scientifically, it can help. 

Chocolate contains a small amount of tryptophan, an amino acid used by our brains to make serotonin (the neurotransmitter linked to feelings of happiness). ¹ But we also know it’s likely to have an effect on our weight and this may not make us feel quite so good. Luckily there are many other ways we can look to stimulate our brains and improve our moods without any potential negative effects.

Ways to boost your mood

This is going to sound incredibly obvious but, seriously, do something you enjoy! This could be anything from watching the sunrise or the sunset, cooking, exercising, walking in the countryside or the city, to spending time with your family and friends. If you can’t do it immediately, make a date and keep to it. Have something to look forward to.

Can exercise boost your mood?

The simple answer is yes. Exercise is probably the best and most immediate way for us to get out of that slump. An early morning walk or jog is a great way to lift our spirits. It’s a natural antidepressant as, not only will it increase your endorphins (our feel-good hormones), it will help our vitamin D intake through the sunlight and, as with chocolate, increase our serotonin levels.

Should the weather not be so accommodating, working out indoors or at a gym will be equally as mood boosting. We have lots of information on how and why exercise is beneficial in Lifeplus formula so please do take a look around.

And don’t forget mindfulness is a great way to focus on the present and take time out to reflect. A quick 15 minute session will help – you can even weave it in during a regular daily activity such as brushing your teeth, eating your breakfast, or ironing your clothes. Meditation is another good way to boost your mood. Not only is it a calming way to reduce stress and anxiety, it may also help your memory and your ability to process information.²

Things to boost your mood

Another way is to stimulate your mind. Do something to boost your mental energy. There are many studies which scientifically evidence the impact lifestyle habits can have on our brains and the importance of keeping our minds stimulated – if looking to reduce age-related cognitive decline. Despite headlines we may have read, there is controversy around the longer term impact on our likelihood to develop dementia-causing diseases such as Alzheimer’s disease. However, the good news is that doctors think it may help build up a ‘cognitive reserve’ which could mean we retain our abilities for longer even if we do get such a disease.³ But what about the here and now? What can we do to stimulate our minds today? Here are some ideas:

Jigsaw puzzles: according to Dr Patrick Fissler et al, ‘jigsaw puzzling taps multiple cognitive abilities and is a potential protective factor for cognitive aging’. ⁴

Card games: researchers from Wisconsin Alzheimer’s Disease Research Centre, University of Wisconsin School of Medicine and Public Health, Madison found card games can lead to greater brain activity and could improve memory and thinking skills.⁵

Use your senses: In the report, ‘A multisensory perspective of working memory,’ researchers found using all our senses can actually help strengthen our brains.⁶ So try focusing on your senses more when you’re out and about, or even cooking your evening meal. It can help stimulate your mind.
Other examples are the Chinese martial art of Tai Chi, renowned for its health benefits and now linked positively with our brain functions ; dancing and learning a new skill (which could be Tai Chi!).⁷

Foods to boost your moods

Curcumin, found in turmeric, has already been shown to have anti-inflammatory and antioxidant properties. It can now be linked to improved memory and our moods according to Dr Gary Small, Director of Geriatric Psychiatry at the Semel Institute of Neuroscience and Human Behaviour at UCLA. Small et all’s research found that, those taking curcumin ‘experienced significant improvements in their memory and attention abilities,’ whilst the subjects who received placebo did not. Small found that those taking curcumin also had ‘mild improvements’ in their mood.⁸ So it seems, perhaps, a curry might be a good a replacement for chocolate?

So there you have it. There are many ways to kick that slump. All you have to do is be bothered to do one – and as we know sometimes that’s the hardest thing of all!

1. https://www.sciencefocus.com/the-human-body/why-does-chocolate-make-us-happy/ [↩]
2. https://www.nccih.nih.gov/health/meditation-in-depth [↩]
3. https://www.nhs.uk/news/neurology/can-doing-daily-crossword-or-sudoku-puzzle-keep-your-brain-young/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417099/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404829/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3621760/ [↩]
8. https://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says [↩]

Why should I do exercises for the vagus nerve?

The vagus nerve is integral to your health as it connects your brain to the other organs in your body and helps regulate all major bodily functions. The nerve wanders through your entire body and can therefore influence not only your physical health and wellbeing but also the emotional state of your mind.

The vagus nerve influences your breathing, heart rate and mental health so practicing vagus nerve exercises can have benefits to your whole body, including relaxation and stress reduction.

Vagus nerve and exercises – support your body

Stretching from the brain to the torso, the vagus nerve is one of the longest nerves in the body and is the major component in the parasympathetic nervous system, also known as the “rest and digest” system. The parasympathetic nervous system conserves energy by decreasing the pulse and calming the body in different situations. Various areas of the body communicate with the brain via the vagus nerve and studies have shown that exercises for the vagus nerve can help to support your body by easing headaches¹ and bowel conditions² as well as reducing the symptoms of depression,³ and also helping you to sleep better.⁴

The variety of vagus nerve stimulation exercises

As the vagus nerve is the largest component supporting the resting phases of the body, vagus nerve stimulation exercises can help to counteract stress and anxiety and mind-body exercises, like yoga and breathing techniques can support the nerve according to a study conducted by the Institute of Psychology, Cognitive Psychology, Faculty of Social and Behavioural Sciences, Leiden University, Leiden, Netherlands.⁵

Additional studies have revealed that stimulation of the vagus nerve is involved in managing inflammation, pain regulation and mood.⁶ The vagus nerve can be stimulated physically and tonically, and in certain cases the vagus nerve can also be artificially supported and promoted with electrical impulses.⁷ Although daily use of your own exercises, such as breathing exercises, is usually more than enough.

Vagus nerve calming exercises

The vagus nerve controls a large part of the nervous system and should be protected from stress and anxiety. Calming exercises for the vagus nerve can stimulate the parasympathetic nervous system, protecting against weaknesses and keeping your immune system strong. Best of all, they are quite simple to do! Try the following vagus nerve exercises for a quick boost

• Walking
• Laughing
• Yoga
• Cold water face wash

Vagus nerve breathing exercises

Studies have shown that deep and slow breathing can stimulate the vagus nerve and reduce anxiety.⁸ Try to breathe in and out slowly to calm the nervous system, relaxing your belly to allow the air to flow freely. Relax the muscles in your neck and shoulders and inhale slowly through your nose for two counts, feeling your belly expand as you breathe in, then exhale slowly through your lips and repeat the process as you feel yourself calming.

Vagus nerve toning exercises

The vagal nerve tone can describe the state of health of the nerve⁸ and is able to activate the whole parasympathetic nervous system.
As the vagus nerve is connected to the vocal chords, exercises like singing, humming, or gargling can stimulate it. OM-Chanting is well-known in yoga and can be used to stimulate the vagus nerve too.⁹ To try OM-chanting, find a comfortable position but one where you are unlikely to fall asleep, such as sitting cross legged. Close your eyes and place your hands on your knees with your palms facing upwards and your thumb and index fingers touching. Take a deep breath as you relax your body and then begin chanting ‘OM’. You don’t need to do this loudly, you simply need to achieve a subtle inner vibration.

Calm your nervous system – with exercises for the vagus nerve stimulation

Eating foods that calm the body can also stimulate the vagus nerve; for example, various minerals can support the nerve and probiotics are a good way to support gut bacteria, which studies have shown can improve the function of the nervous system.⁸

Vagus nerve exercises can be easily integrated into everyday life and are a great way to become more attuned at looking after your wellbeing.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970666/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6517481/ [↩]
3. https://pubmed.ncbi.nlm.nih.gov/29424758/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2576315/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/ [↩]
6. https://pubmed.ncbi.nlm.nih.gov/26364692/ [↩]
7. https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565 [↩]
8. https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf [↩] [↩] [↩]
9. https://www.arcvic.org.au/34-resources/402-vagus-nerve-exercises [↩]

An active life needs a solid backbone…

When we think about staying active, we normally envision walking, running, cycling…using our arms and legs to get the heart pumping.

We think less often about the foundation of all our movement – the unsung hero that is our back. Barely any of us pay attention to it, except when something goes wrong. But in truth, understanding just how many our backs affect our fitness can have a really positive impact on how active you can be.¹

The Facts

If your muscles, joints and flexibility are like an orchestra, think of your back as a conductor! Your spinal column provides essential postural support to all other body parts, while at the same time enabling you to move in many different directions. It’s made up of 33 bones (vertebrae) with discs that act as shock absorbers in between.

The vertebrae in your neck differ from the vertebrae in your lower spine. The lower vertebrae are much bigger and stronger as they support almost your whole upper body, while your neck vertebrae just provides support to your head. Interestingly, it is the shape of the vertebrae that determines the directions you can move in. That’s why your neck moves much more freely than your lower spine.
The chain of vertebrae and discs are supported by numerous muscles, tendons and ligaments. These provide strength and stability. The muscles are connected to your bones with tendons. When a muscle contracts, the forces are passed onto the skeletal system via the tendons. This ensures that a muscle contraction results in a movement to a particular body part. The ligaments not only provide stability to our joints, they are also flexible and can stretch or contract whenever joints move.

As you can see, this “conductor” has to manage a very delicate and interconnected symphony. Without this, we wouldn’t be able to move at all, let alone get active.

Taking care of the foundations

Most people have experienced pain in their lower, middle or upper back. Back pain niggles are part of life, and for some more than others. From a minor twinge to pain that can really limit your lifestyle, it pays to understand the causes – and what we can do to avoid them.²

In point of fact, few cases of back pain are the result of a serious accident or injury. The vast majority are simply caused by the accumulative effects of our lifestyles. Daily habits such as hunching to read your mobile phone screen or slouching in front of the computer can place strain on your spine and the surrounding muscles. When we keep repeating the same bad habits, this can leave us vulnerable to back injury. Yet there’s plenty we can do to avoid the common back pain triggers with a little know-how.

Sitting still – sitting hunched over a computer all day is one of the worst things you can do for your back. This is all down to inactivity which impacts on your body by weakening your joints and spine.

Try it: get up and walk around for two minutes, at least once an hour. You can also improve your posture while you’re sitting down by aiming for a neutral spine position where everything is in line.

“The Smartphone Stare” – the head-down position we use when looking at phones and laptops strains the muscles in the neck. This can extend all the way down to your spine and lower back.³

Try it: make sure you take frequent screen breaks and try looking straight ahead rather that down at your screen.

Stress – when we’re feeling under pressure this causes our back muscles to tense up. Stress also causes your levels of cortisol (the stress hormone) to soar. This leads to inflammation in the body, making the problem worse.

Try it: the latest research shows that gentle exercise such as walking or yoga, is very effective at relieving back pain. Getting outdoors has also been proven to reduce stress levels. Just a 15-minute daily stroll will make a difference.

Sneezing – did you know sneezing is one of the top five causes of back pain? A sneeze’s speed of release can be up to 100 miles per hour and thanks to its sheer force, we can experience a whiplash effect, causing both back and neck pain.

Try it: when you feel a sneeze coming on, bend your knees to absorb the force in your lower legs instead of your spine. Alternatively, if you’re able to (depending on where you are when a sneeze strikes), turn your whole body when you’re about to sneeze to keep your back straight.

Smoking – one of the key elements of how the structures in your body function is blood flow, which provides oxygen and nutrients. Researchers have found smoking damages tissue in the lower back as a result of the reduced flow of nutrients to joints and muscles.

Try it: Stopping smoking is of course a challenge, but can be accomplished with support. Have a chat with your doctor or practice nurse about enrolling onto a ‘stop smoking’ clinic. There’s also a range of options to help you cut back such as e-cigarettes, nicotine patches and gum plus other medications.

Stretching – It’s not enough to just stretch your arms when you wake up. Your back needs a good stretch too to keep it both strong and flexible.

Try it: when stretching your back, it’s important to move in six different directions. This includes flexing forwards, backwards, rotating to the right and left and moving sideways right and left. You can do this sitting, lying or standing – the choice is yours. For more information on stretching exercises, take a look at our piece on the benefits of stretching.

Any one – or all – of these practices will go a long way to helping ensure that this most overlooked, yet pivotal part of our bodies remains in balance, strong – and able to provide the essential foundation we need for an active and happy life.

1. https://mayfieldclinic.com/pe-anatspine.htm [↩]
2. https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics [↩]
3. https://www.spine-health.com/blog/modern-spine-ailment-text-neck [↩]

Exercise. Whether the word brings a rush of excitement or sparks a fear of dread, there’s no denying the fundamental truth that it’s good for us.¹ Taking part in regular exercise not only makes you feel better about yourself, it has a couple of pretty impressive shorter-term effects too.

Exercise helps us sleep better, reduces stress and flushes out toxins to help leave us with fresher skin and a healthier glow. There is a misconception though that exercise has to be hard work. This is not the case! Exercise can be fun and, what’s more, if you exercise as a family you will be able to share these fun experiences together.

Wondering what activities you can do as a family? Here are a couple of great ideas to get you started:

Walking²

It’s free, it’s simple and virtually anyone can do it. We should all be aiming for around 10,000 steps a day but the vast majority of us are doing way less than that. Think walking sounds boring? Think again! Try a new route, drive to the coast, explore your nearest woods or follow a public footpath that you have never ventured along before. With so much to see you will barely know you’re exercising. Have a pet dog? Even better! Follow their nose and see where you end up. You can take things even further by wearing a smart tracker and challenge your family members to see who can complete the most steps!

Swimming³

Most towns have a local swimming pool and they are generally a fairly inexpensive way to keep fit. Swimming is a great family-friendly activity where all can be included. If you have young children that can’t swim there are armbands and floats to help them and if you have family members who are elderly or who suffer with mobility issues, the water will provide extra buoyancy and protection so that they can still get a workout with a lower risk of injury.

Watching television…

If you can’t tear your family away from the television, then why fight it? Perhaps it’s time to take an ‘if you can’t beat them, join them’ approach? We don’t mean sitting on the sofa of course, but how about investing in a games console that subtly forces everyone to remain active? Many of the leading brands now come with motion detection technology that means you can simulate playing sports, running, dancing and much more. Essentially, you can get a fun workout as a family without even leaving your living room!

1. https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise#1 [↩]
2. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking [↩]
3. https://www.medicalnewstoday.com/articles/321496.php [↩]