Category Archives: Mental health

May 1, 2017

HOW TO FIND YOUR OFF-SWITCH.

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

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

HOW TO GET A BETTER NIGHTS SLEEP.

Sleep

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

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

April 24, 2014

TOO BUSY TO MEDITATE?

Mediation

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

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

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

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

May 20, 2013

NEED A POWER SURGE? GET MOVING!

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

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

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

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

May 13, 2013

RUN FOR INSPIRATION.

Lightbulb

Did you know that a simple jog could inspire you?

Research has shown that aerobic exercise can help to boost your creativity and keeps it firing for up to two hours after too.

So, if you’re in need of a light-bulb moment, put on those trainers and get out there!

February 20, 2013

COMBAT STRESS WITH EXERCISE.

I could write a long list of all the benefits exercise gives us, but one that is maybe most overlooked, yet probably relates to 99% of us, is it’s ability to relieve stress.

Physical activity helps to use up the excess energy produced by the stress response. In fight-or-flight mode, the body is ready for intense physical activity.

By exercising, the stress response runs its course, and the body returns to a physiological normal.

Even if you don’t feel like exercising, push yourself to do something, however light. It will do wonders for your mental state and help to make you feel much more positive.

TOP TIP: Work out with a friend or partner. It’s a great way to get healthy, whilst have fun too!

January 13, 2013

EXERCISE TO LIFT YOUR MOOD.

Everyone knows that regular exercise is good for your physical health, helping to reduce the risk of cancer, heart disease and strokes.

More recently, studies have shown that regular physical activity can have major benefits for your mental health too. Exercise can help people recover from depression and prevent them from becoming depressed in the first place.

Exercise should be something that you enjoy. if not you will find it hard to find the motivation to do it regularly. Even a 15 minute walk can help you clear your mind and relax. Any exercise is better than none.

Anyone with depression can benefit from doing regular exercise, but it’s especially useful for people with mild depression.

If you’ve been feeling down for more than two weeks, see your GP to discuss your symptoms. They can tell you about the choice of treatment available for depression and help you decide what’s best for you.