Tips to keep that balance:

Ask for help!
If you’re finding your workload overwhelming, let someone know. Ask for help, or let a manager know. It never should be a burden. Asking for help will also aid in stress relief.

It’s okay to say ‘No’
If you’ve already got enough to do, it’s okay to say no when someone else asks you to do a task and you’re too busy. Saying yes and not being able to complete the task/help might even be a hindrance.

Do a Going-Home checklist to avoid taking work home with you
Set a task list to start working on again tomorrow. List the things you have accomplished today. Check-in with your colleagues where you are all at. Switch off from there and enjoy your home time.

Enjoy your annual leave!
If you’ve booked leave, take it and enjoy it! Don’t worry about what you’ll be coming back to when you begin your holiday. There should be no guilt in taking leave and enjoying it fully. Turn that ‘out of office’ on and make the most of it.

Take your breaks and stay hydrated.
This is important – a lot of us forget to take our breaks from being too focused on tasks or just being too busy – having a little break to stretch, breathe and have a drink helps us think clearer. You’ll thank yourself for it.
I hope these tips help you to achieve a healthier approach to work!

The post The Importance of A Healthy Work/Life Balance appeared first on Cornwall Cardiologist.

1. Happier!
Cold water therapy releases endorphins, the happy hormone! It is also released during exercise, which is even better when swimming!

2. Boost immune system
Yet to be proven in myself, I think – Although scientifically proven to produce a hormone called norepinephrine. This hormone has been shown to help regulate the immune system and can increase white blood cells.

3. Social Element
There are a few swimming groups around – why not join one and make a couple of new friends! Or invite friends or family to come with you – share the benefits.

4. Stress reduction
According to research, cold water immersion can trigger the flight or fight response, the same response caused by stress and anxiety. With repeated exposure to this and your control, the stress response reduces, and your body adjusts – the same to everyday stresses and anxiety.

I think it’s always good to give something new a go – and if you can do it from your own home – what’s stopping you!

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Being kind to yourself

I think it’s a lot easier to criticise yourself than to be kind to yourself. I also think it has been made to seem egotistic or self-centred to be complimentary to yourself. There is every reason to be kind to yourself! There are many ways to be kind to yourself. To tell yourself you look good today. To take 5 minutes of fresh air in peace. To say you’ve done a good job on a piece of work. Eating a balanced diet. The list goes on. These things are all so beneficial to your mental health and your physical health.

Being kind to others

I know there’s a lot of kindness out there. Random acts of kindness are publicised widely across social media. For example, people film their actions and post them online. Quite often, these acts are pretty large gestures. Being kind to others isn’t always a huge gesture. It can be asking someone if they need help with something, even if they say no. Telling someone their hair looks nice today. Pulling a chair out for someone to sit down. These small gestures could be the highlight of someone’s day!

Being kind has been proven to lower stress and anxiety levels. I think the thing is, it’s the thought that counts as well, even if the gesture is not needed/accepted. Going into each day with the intention to be kind is such a rewarding thing to do, not just for yourself but for others too.

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In this age, the news is readily available to us every minute of every day, via your phone, laptop, tv, and the traditional newspaper. It’s in between adverts on your favourite TV shows. It’s spread far and wide over social media. The latest stories are sponsored to come up on your search engines and social media feeds. It’s worth noting the source of the articles to judge whether it is legitimate and reliable. The world can be a scary space, and the current affairs are worrying times.

Firstly, I believe it’s essential to be educated in the newsworthy events of the world, to know what’s going on to create opinions, use the information to help others in need, or make informed personal decisions on topics such as politics.

I also believe that too much exposure to the news can be detrimental to your mental health. It’s true that the majority of reported news is negative – according to statistics, approximately only 10% of all news is positive. Latest studies show that overly consuming the news can lead to higher levels of anxiety and depression. In particular, studies found a specific type of news-related anxiety, called catastrophising, where someone thinks or anticipates that an event in their life is a / will be a complete disaster with devastating consequences.

I know I’m the type of person to absorb the news and worry, so I like to try and take a break from the internet and tv channels that present news regularly. It’s not because I don’t care to know what is going on, but because I know I overthink, it’s actually to be kind to myself. Big news is understandable to worry about, but it’s important to not let that worry and anxiety overtake your life. It’s healthy to take a moment, or even a few days, to avoid the negative cultures of media. Take that time away from the media to look at beautiful scenery, laugh with the people you love, and do things you enjoy without worry.

Despite how the media portray it – Not everything in the world is terrible. It’s good for your wellbeing to look out for things that make every day a little brighter, create happy memories and see the good things in life.

To relate back to the title of this blog – No news can definitely be good news.

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The only thing is, these intentions can be just that – intentional. I know people set off into the
new year with a fresh mindset and dedication to stick to these goals, but life gets in the way.
Slipping into the previous lifestyle or routine, spending more than planned, or falling into old
eating habits. It’s so easily done! But it’s important not to beat yourself up for it. You can
always pick it up again tomorrow if you slipped off a new nutritional plan. Or maybe you find
that the resolution didn’t suit you – for example, you could have made a resolution to start a
gym class and you didn’t like it – that’s fine, maybe try something else like a one-on-one
training or a different type of class! There’s nothing wrong with changing these resolutions if it
does not suit you. Do not feel disheartened! There is no time scale to these goals!

No resolution is too big or too small if you think this change or goal will make you happier.
Also, I wanted to mention that just because it’s seen as traditional to start these goals off on
New Year, it does not mean that if you come across a goal or idea that you’d like to
accomplish at any point in time, it is an inconvenient time to start. There is no time like the
present – and good luck to you if you have made resolutions!

The post New year, new …? appeared first on Cornwall Cardiologist.

The hardest part, I find, is getting to control these physical symptoms. They can start a vicious circle of anxiety. For example, once the anxiety has begun, the physical symptoms start. The physical symptoms can be unpleasant and stressful, which makes anxiety triggered again by the thought of having those symptoms. Around the circle you go again, so something has to be done to break this cycle.

Over the years, I’ve tried many things to stop this cycle. There are medications tailored to help with panic attacks, such as Propranolol and Citalopram. There are also therapists that can help, who can advise on how to control it. There are herbal remedies that could be helpful to some people, such as Rescue Remedy. Breathing techniques are another. My personal favourite is mindfulness. The most important thing is finding what works for you.

I was told that you had survived 100% of every panic attack you have. Which is entirely true – I have. No one has ever died from a panic attack – also true. You are fully in control of your mind and body, even though it might not feel like it at the time, and you can use techniques as listed above to help conquer them. Panic attacks do not last forever, and they should not disturb your life; it’s about not letting them get to that point that matters.

The post Physical effects of anxiety appeared first on Cornwall Cardiologist.

Mental health should not just be recognised on only one day. Mental health should be recognised all year round. Employers should have education on how to help and support staff who suffer from mental health problems. Teachers should have training on how to help their pupils with mental health issues and point them in the right direction of help. Governments should appropriately fund mental health facilities and foundations to help people who do need support. People should know it is okay to say they are struggling and know they will be treated with respect and not made to feel embarrassed or ashamed at any point. It should be treated like any other problem or illness, with empathy, support, and care, and not dismissed.

I think we still have a long way to go in awareness of mental health. Understanding of mental health is still developing, treatment options are still broadening, and people are gradually becoming more accepting. Hopefully, one day, we will live in a world where mental health issues will not be overlooked and underfunded. Until then, we can only be considerate and understanding of those with mental health issues and support them the best we can; mental health support should be freely accessible. No one should suffer in silence.

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Hypnotherapy

Hypnotherapy is quite controversial across mental health care. Some people say it works for them, and others do not believe in it at all. There are several methods of hypnotherapy. One of the most common is that the person in context would be put into a deeply relaxed state, spoken to on what they wish to achieve out the hypnotherapy. For example, overcome a fear of small spaces (claustrophobia). Then they are gently brought out of this trance-like state. Some people may need several sessions for the end goal to be accomplished. Others may need just one.

The NHS does not provide hypnotherapy as a service. If this is something you may want to look into, it is worth researching on the internet as hypnotherapists do not have to have a medical background. It also might be helpful to speak to your GP.

CBT therapy

Cognitive Behavioural Therapy (CBT)  therapy is an excellent way of speaking through any phobia issues. It may be that releasing fears and talking through them is enough to knock them on the head or tone them down to a level where it is more comfortable for that person to deal with.

CBT is obtainable through the NHS. You can often refer yourself to CBT therapy through the internet. If you do not wish to refer yourself, a GP can do this for you.

Confrontation

Confrontation is a brave thing to do if a phobia is intense. Some people may find that jumping headfirst into conquering fears is what works for them. A step at a time is also very typical.

The overall thought about phobias is that they are normal to have. As with any mental health issue, it may take time to sort out. They can happen to anyone and develop at any time in your life. If anyone feels like a phobia is taking over their life, they should speak to a health professional.

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CALM (The Campaign Against Living Miserably)

CALM offers a free and confidential web chat, available through their website 24 hours a day, seven days a week. They will speak to anyone who feels they need help with absolutely anything. They are also there to support people who have lost someone to suicide.

https://www.thecalmzone.net/

Shout 85285

Shout runs a text service that runs 24/7. You can text the volunteers using these details: SHOUT to 85285. Someone will respond quickly and support you with sharing and talking through what you feel comfortable with sharing. They mainly help the following issues: Depression, Anxiety, Abuse, Panic attacks, Suicidal thoughts, Self-harm, Relationship problems, and Bullying.

https://giveusashout.org/get-help/

Movember

Almost everyone has heard of ‘doing Movember,’ but Movember is a charity for men’s mental health and wellbeing. They share a help page for numbers/websites you can contact immediately for help. They also encourage men to get talking and advice on approaching someone who might have a mental health issue. They also provide information on men’s health issues such as prostate and testicular cancer.

https://uk.movember.com/mens-health/mental-health

mentalhealth.org 

This website has a blog specifically aimed at men on their mental health issues. They show upcoming events, charities, advice, and ideas. It’s very informative if you wanted to read about mental health, things you can do to help or if you need help yourself.

https://www.mentalhealth.org.uk/tags/men

Even if this helps one person speak up about how they might be feeling, it’s a massive step in the right direction. Speaking up is a courageous and positive thing to do. It is not a sign of weakness. Also, through all of these websites, anything said to any advisors is entirely confidential. These websites also offer ways to donate and raise money for them – and I think they are all completely worthy of that.

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