Mental Health and Wellbeing
"To experience peace does not mean that life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the chaos of life"
Experiencing stress is a normal part of life and can even be beneficial if managed correctly, improving cognitive function, ability to work under pressure and resilience. However, stress can become overwhelming, impacting on our day-to-day lives. Stress manifests in many ways, such as headaches, stomach problems, difficulty concentrating, feeling overwhelmed, feeling irritable and changing our eating, drinking, smoking and sleeping habits.
Living with stress can impact on our health and wellbeing. In the UK almost half of working days lost due to ill health and injury are today attributable to stress, depression, anxiety.
Experiencing long term stress can also increase blood pressure, muscle aches, headaches and poor mental health. However, there are support services and steps you can take to manage and improve stress.
FOCUS ON WHAT YOU CAN CONTROL
The world right now can often feel like an unsettling place: it's hard to make long-term plans, your pace of work might have changed, you may be living alone and worried about the isolation. You may feel that other people are in charge of your happiness. The list can feel seemingly endless.
But no matter where you are right now, finding joy in those small moments that you CAN control will ultimately determine a huge part of your happiness and wellbeing.
HOW TO MANAGE STRESS
The chances are your IBS, your anxiety, insomnia, low libido or perimenopausal symptoms will have stress at their root. “As a GP, 80 per cent of what I see every single day is in some way related to stress,” Dr Chatterjee tells us.
Being a GP and a bestselling author on stress, Dr Chatterjee is a realist and bases his advice on what he has seen working in his practice and in his own life. ​​
There are many different tools that can help with self care and looking after your own wellbeing.
Sometimes it is also important to reach out and seek advice, help and support from other professionals, such as your GP. This might be the case if you've tried doing the things that normally make you feel better, or if the way you are feeling is impacting your ability to get through your daily activities.
Including (but not limited to):
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Anxiety
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Depression
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Bereavement and Grief
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Anger management
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Body dysmorphia
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Eating Disorders
Areas to Consider:
There is evidence that the different factors below can improve wellbeing - we hope you can explore some of the self help resources underneath and see what might work for you.
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Mindfulness techniques and stress reduction
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Physical Activity: move more, be less sedentary
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Improving Sleep
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Improving Nutrition
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Reducing or avoiding alcohol - it acts as a stimulant and then a depressant, as well as disturbing your sleep architecture.
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Sunlight and Vit D supplements
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Connecting or re-connecting with your social network
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Reducing social media and sometimes news in general at times of heightened anxiety
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Breathing exercises
What Does Chronic Stress Do To Your Mind And Body
In this eye-opening video, we delve deep into the world of chronic stress and its hidden consequences on your health. Learn how cortisol, the stress hormone, can wreak havoc on your body, affecting everything from your immune system to brain health. Discover the links between chronic stress, obesity, diabetes, and even heart disease.
​5 Foods That Naturally Decrease Cortisol, the Stress Hormone
Managing stress involves a lot of things, a healthy work life balance, good boundaries, sleep, exercise, but changing what you eat can also have a big impact on your stress levels, and that’s because what you eat impacts cortisol levels.​
Stress and Weight Gain
Does stress cause weight gain? Is stress preventing you from losing weight? In this video, Dr Maggs explains how persistently raised cortisol (our stress hormone) affects the body.
Resources: Self Help
Mindfulness and Meditation Resources
Apps:
Books:
Mindfulness: a practical guide to finding peace in a frantic world. Mark Williams and Danny Penman.
Associated meditation audio via Soundcloud
Websites:
Exercise: Move more, Sit less
Dr Mike Evans 23 and 1/2 hours: What is the single best thing we can do for our health?
Feel Better Live More Podcast: Physical actviity and mental health
Reducing Alcohol
Feel Better, Live More Podcast: The surprising benefits from reducing alcohol
Sunlight and Vitamin D: Get some natural sunlight in the day and fresh air - these are important for your mental health and sleep patterns. It is also advised to take Vitamin D supplementation as you may have been indoors more than usual this year. The current recommended supplement is 10 micrograms (400 IU) of vitamin D a day between October and early March to help keep your immune system, bones and muscles healthy, although many people suggest taking all year round.
Social Network but limit social media: Reach out to a friend or family member, either face to face where possible, or remotely.
Feel Better, Live More Podcast:
How social media could be making you ill.
Why spending time with your friends is more important than you think
Breathing Exercises: See Dr Mavro's Breathing Exercises Sheet
General wellbeing Resources:
Podcast Examples:
Rangan Chaterjee. Feel Better, Live More.
Dan Harris: Ten Percent Happier
Books:
Our top tips
TAKE NOTE
When you are feeling stressed, write it down. What symptoms are you feeling? Has this changed your sleeping or eating patterns? What is causing your stress? Writing the scenario down may help you understand your triggers and responses.
Increase your activity
Physical activity is a great way to de-stress, improve sleep quality and to clear your thoughts.
CONNECT WITH OTHERS
Having a network of friends and family are important for good mental health. Discussing worries can help ease your stress and see things from another perspective.
TRY RELAXATION
Perhaps try soaking in a bubble bath, doing some breathing exercises, yoga or listening to calming music. Taking the time to relax can ease stress symptoms.
Why address your stress?
IMPROVES SLEEP
IMPROVES RELATIONSHIPS
IMPROVES MENTAL HEALTH
IMPROVES BLOOD PRESSURE
IMPROVES QUALITY OF LIFE
What do we offer?
1-1 HEALTH COACHING
GROUP PROGRAMMES
RESOURCES
Get in touch for more information, resources and to book an appointment with one of our health coaches
