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What Is Occupational Therapy & What Does It Do?

A Guide To Occupational TherapyHealth conditions, whether they’re physical or mental, long-term or fleeting, can seriously inhibit the way you’re able to live your life. Whether it’s a broken bone stopping you from playing sport, anxiety making every working day a struggle, or symptoms of a chronic illness causing daily challenges, it can be tough to find a way to continue to do the things you need or want to do when you’re struggling with your health.Occupational therapy is a healthcare service that’s designed specifically to support you in living your life as close to normally as possible during these times. It enables people to retain their independence throughout (and often after) dealing with an illness, injury, or other condition, which can be a huge factor in overall wellbeing. We’re here to give you an overview of all things occupational therapy, including what it really is, what the process involves, and how it might be able to help you. What is occupational therapy?Occupational therapy is a healthcare service that focuses on helping people develop, recover, or maintain their ability to complete everyday tasks or activities, otherwise known as ‘occupations’. It’s a broad discipline that covers injuries, illnesses, mental health conditions, learning disabilities, effects of aging, and more, but no matter what it’s in response to, the practice of occupational therapy usually revolves around two key steps: assessment and intervention.These two steps – the monitoring of difficulties followed by the provision of techniques and approaches that can be used to overcome them – are invariably designed to help people to maintain their independence. Holding on to the ability to complete everyday tasks like working, socialising, exercising, and keeping their home clean can be an important factor in people’s wellbeing, and occupational therapy exists to help people do just that. What is an occupational therapist?Occupational therapists are the professionals who carry out occupational therapy. To become a fully qualified occupational therapist, you must complete a degree or apprenticeship degree in occupational therapy before registering with the Health and Care Professions Council (HCPC). However it’s not uncommon for occupational therapists to also hold other qualifications and accreditations, as knowledge of psychology and counselling skills are also important facets of an occupational therapist’s skillset. What does occupational therapy do?The nature of occupational therapy depends strongly on what health condition, disability, injury, or illness is being treated. However, there are basic principles that underline the practice in general.As already mentioned, occupational therapists will typically begin with a monitoring or assessment phase, during which the therapist will develop an understanding of the condition you’re facing and how it affects your capacity to live your life to the fullest. For example, if an occupational therapist is consulting somebody with rheumatoid arthritis, they might notice things like poor range of motion, joint pain, and tiredness as primary symptoms that cause day-to-day difficulties with ‘occupations’, like inability to do a basic level of exercise or work a laborious job.With this knowledge, the occupational therapist can then move on to the second stage of their process, which is to formulate and deliver advice and actionable techniques on how to overcome these difficulties. This might come in the form of:Practising carrying out occupations in manageable stagesTeaching a different way to complete the same occupationsMaking recommendations on how to avoid or minimise the occupationsProviding devices that can enable occupations to be carried out with more easeUsing the same example of somebody with rheumatoid arthritis, after assessing the occupations their patient is struggling to complete, an occupational therapist might make interventions including:Formulating a recommended program of exercise to strengthen jointsSourcing specialist devices to make difficult tasks like holding small instruments easierTeaching modified ways of completing day-to-day tasks, like buttoning a shirtRecommending workplace modifications that can help make work simplerThe interventions made by an occupational therapist will vary depending on the condition they’re working with, but they all revolve around helping people to maintain their independence to uphold the quality of life they’re used to. What can occupational therapy help with?Occupational therapy is a healthcare service that’s applicable to many different conditions, ranging from simple injuries to complex learning disabilities. It’s commonly used to support:People with physical disabilitiesPeople in wheelchairs, amputees, and anyone with a physical disability such as cerebral palsy or multiple sclerosis can potentially benefit from an occupational therapist’s interventions. These might include techniques for dressing or cooking, or recommendations on adaptations to the workplace to make their job easier. People with learning disabilitiesLearning disabilities such as dyslexia, processing issues, or ADHD can make day-to-day occupations more difficult, but occupational therapists can help develop techniques to overcome these difficulties. These might be focused on important tasks for independence, like cooking or cleaning, or developing skills for employment.People with long-term health conditionsAt the onset of long-term health conditions such as cancer, diabetes, COPD, and arthritis, occupational therapists can help to assess potential difficulties and deliver relevant interventions. These might be geared towards reducing pain from regular activities, maintaining good levels of fitness, or adapting the workplace to suit new needs.People with mental health conditionsDepression, anxiety, and other mental health conditions can all cause great difficulties when it comes to maintaining independence and proper functioning, but occupational therapists can deliver interventions targeted specifically at these issues. The focus in these conditions might be to improve their ability to look after their basic needs, engage socially, or manage their finances. People with debilitating injuriesInjuries, whether they’re short term or long term, can be jarring in that they suddenly impose limitations. Occupational therapists can devise strategies to overcome these limitations and regain independence, such as alternative ways to dress themselves, use of specialist devices around the house, or adaptations to the way they work.Older peopleAs people age, their ability to complete everyday occupations can suffer. Occupational therapists can support older people by developing techniques that help them to maintain their abilities or implementing specialist devices that help keep them safe, such as walking aids or changes around the home.

What Is Massage Therapy & What Are Its Benefits?

Everything You Need To Know About Massage TherapyStress, achiness, pain, tension – we all experience them at some point or another. And, whether they’re isolated side-effects of a tough week or symptoms of a broader health condition, they can be difficult to deal with. Massage therapy is one possible solution, out of many, to alleviating minor ailments like those mentioned above. Read on to learn everything you need to know about massage therapy, including what it involves, how it works, and whether it’s right for you.What is massage therapy?Massage therapy is, in essence, just the application of massage techniques for a therapeutic purpose. Just like regular massages, it aims to relax, revive, and repair tissue in the body, making use of rubbing and kneading movements to manipulate soft tissue and muscle. It’s a form of treatment that is often included as part of wider healthcare plans to address issues like physical stress, tension in the body, sports injuries, and chronic pain. By applying pressure and movement to problem areas, massage therapists can make a difference to both the wellbeing of their patient and the symptoms being addressed. It’s thought that massage therapy has been practiced for almost 4,000 years, with records of massage techniques appearing in the 16th century BC Chinese medical text Con-Fu of the Toa-Tse. That makes it one of the oldest forms of treatment still used in our modern healthcare world. What is a massage therapist?Massage therapists are the practitioners who deliver massage therapy. There are no formal qualifications required to become a massage therapist, but plenty of practitioners still undertake a diploma, degree, or apprenticeship to develop their knowledge of the practice and build experience. There are also certain professional bodies that provide massage therapy accreditations, including the Federation of Holistic Therapists and the Complementary and Natural Healthcare Council.Types of massage therapyWith such a long and storied history preceding it, modern massage therapy involves lots of different types of massage, each with their own techniques, approaches, and benefits. These include:Swedish massageOne of the most popular forms of massage around, a Swedish massage is typically focused on relaxation. It generally makes use of a gentle touch and often scented massage oils, imbuing the recipient with a sense of calm.Deep tissue massageDeep tissue massages are much more utilitarian in their aims than their Swedish counterparts, focusing on deep penetrating techniques that get into your muscles and help to relieve tightness, pain, or tension. Sports massageSports massages are very similar to deep tissue massages, sharing a lot of the same techniques. However, whereas deep tissue massages are used to treat all sorts of conditions and alleviate broad symptoms, sports massages are typically more focused on one particular area of an athlete’s body with the aim of preventing an injury, or aiding recovery.Prenatal massageAs the name hints, prenatal massages are designed to suit expectant mothers. They have a variety of purposes, from helping to address aches and pains in the body to aiding relaxation, and can be administered al the way through the pregnancy process.Lymphatic massage Lymphatic massages are another specific sub-category of massage therapy, geared especially towards encouraging the free flow of lymphatic fluid throughout the body. This type of massage is generally suited to people who suffer from lymphatic issues, including inflammation.Benefits of massage therapyMassage therapy isn’t a cure for anything, but it is commonly used, either in isolation or as part of a more comprehensive healthcare plan, to treat diverse symptoms resulting from a range of different conditions. That’s because it’s been reported to have the potential to deliver a wide range of benefits, including:Stress reliefA study has found that massage therapy can measurably reduce stress, more so than taking some simple relaxation time without a massage. Whether you’re stressed because of a bad day at work, or you’re battling a more serious medical condition that’s getting you down, massage therapy might be able to help. Pain reliefMassages have also been shown to have a statistically significant impact on pain, helping to relieve overall pain level and emotional well-being. This is part of the reason it’s sometimes used by cancer patients who are undergoing other treatments.Boosted immune systemAnother study, carried out my researchers at Cedars-Sinai Medical Center, claims that massage therapy also had the power to boost the immune system, lowering the levels of cytokines, cortisol, and vasopressin in the body, and significant changes in lymphocytes (molecules that play a role in defending the body from disease). Improves sleepA range of different studies have also indicated that massage therapy can be a helpful remedy to sleep issues, including for the elderly and people who deal with insomnia, migraines, and fibromyalgia.

10 Benefits Of Counselling

The Benefits Of CounsellingLife can be tough, and there’s not always a friend or family member available to lean on when you need them. Whether you’re suffering from a medical or mental health condition, going through a stressful time at work, dealing with personal tragedy, or something else entirely, counselling can be a much-needed outlet. As a talking therapy, counselling exists to provide you with a safe space in which you can talk through your problems without fear of judgement. A counsellor won’t fix things for you or offer specific advice, but the process of discussing what’s wrong means that you can take steps towards self-improvement and finding solutions to your issues. There’s plenty of research that backs this up. In fact, counselling has been shown to have a statistically significant impact on people with a variety of mental, behavioural, and emotional issues. If you’re contemplating finding a counsellor near you for support with whatever it is you’re going through, but you’re not sure how counselling can help you, read on. We’re here to provide you with an overview of ten of the key potential benefits of counselling.New perspectivesFirst up, attending counselling sessions can help you to see your problems in a new light. It’s easy, when you’re fixated on something, to miss all of the facets of the situation or be unable to view the issue from an external perspective. But talking through the situation out loud with a counsellor in a one-on-one setting can help you to see things that you’d previously missed or approach the problem from a new direction. And that’s sometimes all it takes to find a resolution that makes things feel better or gets your life back on track.Improved communicationTalking with a counsellor can help you to develop your communication skills in two important ways. The first is that you get to practice talking about difficult, sensitive, or emotionally-charged issues in a confidential and judgement-free environment. This can be a huge benefit as the skills you learn follow you out of the counselling session and into everyday life. You’ll also likely improve your capacity to consider other points of view when you’re in conversation, making it easier to relate to other people, find common-ground, and achieve a positive outcome.Changed habitsDissecting and analysing your own thoughts and behaviours, as you often do in counselling sessions, is a critical first step in being able to change negative habits. Whether it’s a physical habit, like smoking or comfort eating, or an emotional habit, like lashing out in anger or being too much of a people-pleaser, counselling can help you to understand the thought patterns that take you there. In fact, some forms of talking therapy, such as cognitive behavioural therapy, are specifically geared around helping you to recognise and neutralise negative thought patterns, potentially resulting in much more control over what you do.Increased self-esteemInsecurity affects almost everybody at some point or another. Especially if you have a mental health condition such as depression or anxiety, self-doubt about your appearance, skills, or personality can be a vicious cycle that it’s hard to break out of. But counselling can often address your self-esteem, either directly or indirectly, helping you to better understand yourself and accept your flaws or imperfections. And with self-acceptance comes confidence! Emotional regulationEmotional regulation can be challenging when you’re struggling with life, particularly for people with a persistent mental health condition or neurodevelopmental disorder, whether that’s depression, anxiety, chronic stress, ADHD, autism, or something else. Counselling sessions can help to improve your ability to recognise triggers that precede emotional dysregulation, develop effective coping mechanisms, and prevent your emotions from escalating. And, with better control over your emotions you’re more able to solve other problems, whether they’re yours or someone else’s.Stress reductionWhen life gets stressful, everything can feel like it’s falling apart. This, in itself, makes it harder to make improvements without outside intervention like counselling. There are a range of techniques that can be used by counsellors to help you reduce your stress levels, but a particularly relevant one is called Inquiry-Based Stress Reduction (IBSR). Studies indicate that this mindfulness-based approach, when integrated in regular counselling sessions, can promote self-awareness, self-compassion, and greater cognitive flexibility. Better decision-makingThe practice of attending counselling and the lessons you can learn during sessions can both contribute towards improved decision-making abilities. The approach that a counsellor uses, which is typically methodical, logical, and compassionate, can provide you with a template for making decisions in the future, making it easier for you to slow down and consider your options. And the improved understanding, of both your own emotions and behaviours and those of other people, that you amass during the course of counselling can give you greater insight into what a good decision for you even is.Conflict resolutionCounselling is also a great way to both improve your own conflict resolution skills and resolve conflicts you’re currently experiencing in a positive manner. The first benefit is a by-product of some of the other benefits on this list, such as better communication skills, improved emotional regulation, and lower stress levels. The second benefit can come about when you attend joint counselling, either with your partner, family, or friends. This is such an important part of counselling that plenty of professional focus specifically on conflict resolution, specialising as couples counsellors, marriage counsellors, or family counsellors. Mental health improvementsThe impact that talking therapies, and particularly CBT, can have on mental health conditions like depression and anxiety have been studied at length. And while results are never truly conclusive in the realm of mental health, popular studies seem to indicate that therapy can have a tangible positive outcome in treating people with mental health conditions. It’s indicated that CBT, for instance, is effective as part of a treatment plan for people with anxiety and depression.Reduced suicidal ideationAnd, finally, counselling is also thought to have the possibility of enacting positive outcomes when applied to people experiencing suicidal ideation. Studies centring around psychotherapy approaches such as CBT and dialectical behavioural therapy (DBT) show that they can be effective at reducing both suicidal ideation, and suicide attempts themselves.

Can you have faith and divorce?

‘Well, I don’t know anything about divorce and what your going through but hopefully this will help’ About 2 months before my Grandad, a staunch Methodist, died he gave me money to help pay for my divorce. He didn’t understand (or let’s face it, probably want to) but he did love me and wanted to help in a way he knew how. This may be a little bit like your Church, your family or your faith community. Perhaps they are not sure how to understand or to help support you through a divorce or break up but there is love and well-meaning. There is training around supporting with bereavement and loss, but the complications, guilt, trauma and sometimes abuse that comes with separation is less able to be supported in my experience. It is in our nature and servitude as a Christian to forgive and ‘turn the other cheek’. When it comes to different forms of abuse, that means that we can be in a relationship longer than most as we are hoping and praying for change. Strength and comfort can be drawn from a deep faith even in challenging situations. Churches are beginning to recognise the need for more education in order to support in this area but, when I searched online for studies and information related to Christianity, divorce and domestic abuse, there was very little recent study or information to be found. The nuclear family unit has been held in such high esteem for such a long time and it can offers a place of secrecy - a place apart, private and not available for public discussion. It is only through the tight bonds and friendships within faith communities that the ‘meatier’ stuff be divulged. Before my own experience, I never really delved into ‘relationship stuff’. It can still feel very lonely both in a relationship that is broken and after separation, despite being surrounded by a wider faith community. There is added pressure relating to bringing shame and embarrassment on parents and other family too. Funnily enough, it was only once I was going through separation that I had very meaningful conversations with members of the Church whom I had only known at a very surface level. It is in our frailty and vulnerability that we often become more humble, open and relatable to others. Those conversations were powerful, amazing! In sharing our hurt and often tears, we were able to support each other to heal. I know that people will speak to me specifically now because of my experience and I am glad to be able to support others. My own faith has been enriched in a different way and I know that God can use me to support wellbeing in anyone going through the pain of break up or divorce, or even feeling alone or on the fringes for other reasons. In this way, CHURCHES and FAITH COMMUNITIES NEED YOU! We need the diversity of broken, scarred, wonderful humans to help to support each other and lift each other up each day. To women and men – we need to challenge the problems that patriarchy in scripture can allow, particularly relating to domestic violence.In opening up conversations and sharing experiences, there is love, hope and an embrace from a wider faith family. A family who may not always understand exactly what is going on, but want to help through love. On a side note: The pictures are of a most beautiful monastery in Romania that I visited. The village lived in poverty, the monastery at the end of the road was immaculate. Not my idea of where God is if I'm honest but that tale is for another time!

Step by step.

Even as a teenager, with plenty of angst, I was able to hike off into the distance with my dog, Skip and tell him all my problems without him responding. He just listened. The wind against my face, the anger and sadness of my teenage woes being thrown out onto the breeze. I was then able to sit and feel a renewed sense of peace and togetherness, often taking in my surroundings and recognising my own insignificance as a comfort – my problems may not be as massive as they seemed, they can be overcome.I was lucky enough to grow up on a farm and have this space and freedom (and a non-judgmental dog who followed and sat by my side).As an adult, I still recognise my need for space, nature and the healing that it brings me. I love hiking. Nothing brings me more joy than being on the tops of the magnificent fells in the Lakes and if there is no one else there, all the better! It has massive health benefits: being outdoors, breathing well in the fresh air, fitness and it can be social too. I also go wild-swimming and this is something I grew to love after my divorce, I have found a wonderful and supportive wild-swimming community. The cold water submersion, the freedom and the social benefits are fantastic – ask Wim Hof!This is where I can link what I do to benefit others. I am a Break Up and Divorce Coach and am now offering a new type of coaching called ‘Step by Step’. I am based in the beautiful county of Yorkshire and offer coaching as we walk. I have a number of walks for different abilities and locations in Yorkshire. If you would like me to come to you we can add transport costs but I am happy to source a walk whilst we have our coaching session. If you would like to attempt a wild swim in North Yorkshire and link it to a coaching session, I can also facilitate this.Why am I offering this?As one of my roles, I volunteer as a Street Angel (those folk who give out water and flip flops) and, as part of this I undertake conflict management training with the police. Within this training, we discuss being alongside people, rather than face to face, it can be less daunting to chat side by side as we walk, plus there is the added fitness benefit. You are getting more for your money!I am also a huge believer in the healing power of nature. There will be moments of peace and tranquillity. If you need to let go of negative emotions, there will be time and space for us to do this and we will be in quiet and beautiful parts of the countryside. By the end of the walk, you will not only feel reenergised and reinvigorated but you may feel a sense of calm, clarity and a new strength and resilience to move forward, having been given tools to help you as part of my coaching.

My journey to becoming a Divorce Coach – The menopause and me. A long, but interesting tale…

Thanks to Davina McCall for opening the door to deeper conversation, better advice and education for all around the menopause. In my own personal testimony, I will share how it has shaped my life and decisions over the last 2 years.In September 2021, having just turned 43, I was diagnosed as perimenopausal (not yet in the menopause as my periods had not stopped for over 12 months). From this point, with the prescribed HRT, my life changed immensely. Rewind to Jan 2020, a brand new Primary Headteacher, full of enthusiasm and dedicated to a school and staff team in order to support the school community and drive through improvements for all. This enthusiasm waned somewhat significantly with 2 major events:The pandemic - March 2020, schools went swiftly into lockdown and then ‘bubbles’. For a head that meant I was unable to cross contaminate and so it was quite a lonely job doing assemblies, meetings and training over zoom. The job became less about teaching and learning and more about logistics, risk assessments and most importantly, Safeguarding.An unforeseen staff issue that I had not been made aware of fully before taking the post meant that my job was much harder and more stressful than it should have been. By November 2021, I was struggling. My mental health and happiness had taken a huge hit and, as a single parent, whose teenage children were at home fending for themselves each day, I tended to take the work stress and pressure home with me, continuing to work hard and being organised helped massively.However, creeping in as well as the stress, was a ‘brain fog’; a lack of clarity with the staff issue I had been given and the inability to remember clearly what had been done and said as I was more focused on running the school. This particular situation made me emotional on a number of occasions. There were times when I was asked about it by my superiors and I was barely able to respond as my brain could not seem to find the right words. As an articulate person and always proficient at presenting, this did not feel like me and my confidence was also beginning to ebb.In January 2021, unfortunately I caught Covid and was very poorly, only officially taking a few days off however, as I was able to work from home due to schools being in lockdown. I remember my first day back in school breathing like Darth Vader behind my mask and the walk from the car park to the school entrance on the first day back was a killer. It took a good couple of months to recover in terms of my chest and breathing. By now, my symptoms were many: emotional, tired, stressed, lack of confidence, erratic periods, brain fog and tiredness from disturbed sleep. At this point I thought it was due to the stress of the job and particularly the difficult situation I found myself in with the staff member.1 out of 10 women quit their jobs due to menopause**from Sex, Mind and The Menopause - Channel 4, Davina McCallAt Easter 2021, the permanent position came up for the Headship and due to it not being the right place for me to thrive, in fact by then I was borderline depressed, I did not apply and left Headship. From there, I needed time. I took two teaching contracts for a term each to reflect and regroup. I did not recognise the person I was. It felt like an out of body experience. I was no longer the smiling, happy, fun, energetic, kind and confident person I once was. It was only when my periods stopped altogether and I was having up to 10 hot sweats through the day and night that I consulted a GP. In the time I had taken to heal from my difficult Headship, I had started to feel happier. I had prioritised my wellbeing: doing more exercise, spending more time with my children, family and friends but there were still days when I struggled to string a coherent sentence together. About a week after I received HRT, the light began to switch back on.Changes afootThere was a point in my second term of teaching where I went for a job and didn’t get it. I thought I would be devastated but instead, although surprised, I was coming back. The ‘old Jess’ was returning and I knew my worth again and what I wanted to bring to the world. My energy levels were coming back, my joy and sense of fun for each day along with a new confidence to break out from the education system that I no longer aligned with in its current from and do something new!I had already coached in my role as a senior leader and had wanted to bring it in as a Head but alas, Covid. In the summer I had decided to complete my L5 Coaching and Mentoring so that I could put a qualification to my coaching. For now, I wanted a break from education and, having been through my own difficult divorce in 2015-7, I saw Divorce and Break Up Coaching. I studied and was accredited by Sara Davison (The Divorce Coach) and knew this would be a great way to continue doing the bits I loved: supporting others to achieve their potential whilst using my own experience and empathy. A work in progressI am still on my own happiness and recovery journey from this health setback, but I am a true believer that things always happen for a reason. A tough divorce and decision to exit from my career in education has allowed me to do a job I now love, working with amazing clients who need the emotional support through a difficult time, meet a wonderful, inspiring partner who challenges and loves me every day. I meet amazing and inspiring women all the time now who achieve their dreams through hard work but remain kind and compassionate – these have always been the women I aspire to be.The moral of this taleWomen – take time for you. Listen to your inner voice if it is telling you things are not okay. Listen to your friends and family who have known you forever. If you are suffering any of these menopause symptoms, do seek advice and help. Do not suffer in silence or think that you are failing. There is help out there and it works wonders!Men – if you are able, please educate yourself on these symptoms as most women will experience some of them. Menopause policies in the workplace are more common and having an identified member of staff that can be confided in and is trained to signpost would be beneficial. Thank for sticking through to the end. Please do comment if anything has resonated with you, it may help others.

The Dangers Of Stress & How To Manage Them

The Dangers Of StressStress. It’s a word associated with present-day society and yet its origins go way back to prehistoric times. For millennia, humans have relied on stress in order to get things done – at first as a tool for physical survival and now, a tool for surviving the demands of modern life. But unless kept under control, stress can cause more harm than good. And with one in five UK adults claiming to feel stressed more days every month than not, it’s fair to say that our stress isn’t exactly under control. To understand why this is an issue, and how to keep your stress in check, you have to first understand what makes stress so dangerous.Why is stress dangerous?Stress is the body’s natural reaction to danger, whether that’s actual danger (like our prehistoric ancestors stumbling across a sabre-toothed tiger) or perceived danger (like our boss’s wrath if that report isn’t turned in on time). When you experience a stressful event, your brain sends a distress signal to other areas of your body, causing a flurry of physical and mental reactions. These reactions vary from person to person and range in severity, but common symptoms of stress can include:HeadachesStomach achesA racing heartFeeling overwhelmedRapid breathingChanges in appetiteTrouble sleeping When these symptoms are experienced rarely and briefly, they generally cause little to no harm and therefore stress can actually be a net benefit, helping us to achieve our goals and stay on top of demanding schedules.However, when stress grows out of control it can become incapacitating. In fact, in 2021, stress, anxiety, and depression accounted for 50% of all work-related health problems, having a devastating impact on the nation’s productivity. But beyond harming productivity, unchecked stress can also contribute towards the development of serious health problems in certain individuals. The effects of stressFeeling stressed may be unpleasant but, unfortunately, the effects of stress can be a lot more dangerous than simply having a bad day, week, or month. When it comes to personal health, the more serious effects of stress can vary broadly, but might include the following.Difficulty regulating emotionsConsistent stress, even when mild, can contribute towards loss of control over your emotions. It’s easier to understand why this is if you remember that your body has limited energy to expend. When you’re stressed, your body thinks that it is under attack and has to spend more energy fighting this. Therefore, it has less energy available for controlling emotions, which it doesn’t perceive to be as immediate a problem. The damage caused by this can be cyclical – as your stress grows, it becomes harder to manage your emotions and look after yourself, which in turn causes more stress, and so on. This can make it incredibly hard to get out of the cycle once you’re in it and can soon begin to dominate your life.Increased likelihood of ill healthChronic stress is associated with the development of more serious conditions, both physical and mental. This is because the body is not designed to be in fight or flight mode permanently and therefore, when this happens, normal functioning is disrupted. The long-term effects of chronic stress still aren’t fully understood but we know that the stress hormone cortisol plays a large part. Cortisol is involved in the regulation of the body’s inflammatory response and when cortisol levels are too high, inflammation levels rise. Inflammation has been linked to a plethora of health issues, including depression, obesity, susceptibility to infectious diseases, Alzheimer’s, and cancer. Poor heart healthOver time, stress puts strain on the heart because of the continued release of adrenaline. Adrenaline is another hormone that’s key to the body’s fight or flight response, and it causes your heart rate to speed up. This can lead to high blood pressure, which itself can develop into an increased risk of heart attacks or strokes. What’s more, common habits for mitigating stress such as overeating, smoking, and lack of exercise can exacerbate this risk.Negative impact on dietStress can affect your diet in one of two main ways – drastically undereating or overeating. Undereating is the body’s natural reaction to stress in the short term and, harking back to those prehistoric ancestors, is caused by the need to be in high alert, ready-to-escape-threat mode, rather than the relaxing ritual of eating. Overeating is caused by the desire to seek pleasure-releasing hormones as a response to stress – often referred to as ‘comfort eating’.These results are thought to be caused by adrenaline or cortisol, and both can cause further problems including health issues related to either obesity or being underweight, as well as mental health difficulties.Contribution towards premature agingStress is well known to cause premature ageing, both on a superficial and biological level. Cortisol can break down the skin’s collagen and elastin, resulting in premature wrinkles. Without getting too deep into the complex science behind biological ageing, the key takeaway is that prolonged exposure to stress can cause cells to age faster than usual, resulting in an accelerated ageing process.Premature ageing can cause a whole range of additional knock-on issues, such as low self-esteem, and speed up the development of health problems. As stress puts your more at risk of developing health problems anyway, the impact can be incredibly detrimental.Weakened immune systemOur immune systems become less capable when we’re under continuous stress, meaning minor illnesses like viruses and infections can impact us more readily. It makes it harder for your body to both fight off infections in the first place and to overcome the infection if it is able to break through your immune system’s first line of defence. This is, again, thought to be because of the effects of cortisol, which limits our immune system’s ability to fight off antigens.Decreased lifespanHeavy stress is thought to be able to reduce your lifespan by up to as much as three years. And this impact can be exacerbated by any of the above other effects of stress – if you smoke, overeat, drink too much alcohol, or develop poor heart health as a result of stress, your lifespan may be further shortened. How to avoid the dangers of stressBefore reading this article becomes a stressful experience in itself, remember: it’s not all doom and gloom. While it’s unrealistic to think that we can live our lives devoid of stress, we also shouldn’t want to. As stated earlier, stress can be incredibly useful in the right doses. And there are plenty of tips, tricks and coping mechanisms that we have at our disposal to help achieve a balance.The most important thing is learning how to manage your stress. Fortunately, the medical advice on how to do this is pretty simple! Some of the most commonly shared techniques that will help you to minimise stress are to:Exercise regularly Get fresh air and sunlightEat a balanced diet Meditate and practice mindfulnessLearn what your triggers areBe realistic about your goals and expectationsThere are also a range of healthcare treatments that could help you to manage stress, including acupuncture, yoga, counselling, and hypnotherapy. While they’re not ‘cures’ for the effects of stress, they can certainly help to mitigate them in some people.My Health Assistant has been designed with stress-reduction in mind, making it quicker and easier to find health professionals in your area. If you’d benefit from some help in making lasting changes to your life, whether in the form of one of the treatments listed or even from a nutritionist or personal trainer, search for the service you want and find support near you.

Mental Health: "10 Deep Breaths" - Liam's Story

Liam Francis Collins, 31, is an actor from Manchester who is passionate in his advocacy for openness surrounding mental health struggles. “Up until I was 21 I didn’t really understand what depression was. It didn’t make sense to me.” Liam explained. “It’s sort of a suffocation of the mind. You can’t just stop, and that’s the hardest thing.” During his ten-year battle with mental health issues - initially triggered by a series of upsetting events that occurred within a three-month period - Liam has discovered a plethora of helpful techniques and resources including therapy, yoga and exercise. “I think it definitely helped me.” Liam explains, speaking of his experience with therapy. “Just talking to someone - it’s going to help a great deal. No matter how you feel - if you’ve got that willingness to be open and speak to someone it does the world of good.”Liam also leans heavily on physical activities to support him in his struggles with his mental health. “When I first started yoga [I realised that] not only was it good for the body and the muscles, but for the discipline and the mind. It was the best thing I ever did. There have [also] been so many times when I’ve woken up and I did feel really down [but] I felt so much better just from going for a run. That’s my medicine - I need to do exercise. I’m convinced that it helps - without a shadow of a doubt.”Not content with just helping himself, Liam also put his talents to good use in 2019 when he wrote and starred in his award-winning debut short film - “My Toughest Battle“. The short film follows a young boxer who is plagued by mental health issues, and is now used in schools and colleges to educate young people on the importance of speaking out when struggling with their mental health. Liam is now confident in being open and unashamed of his struggles, and hopes that one day everyone can feel that way too. “I hope that we can get to a place one day where talking about our own mental health is as normal as talking about the weather, or ‘what did you do today?’ at the dinner table. I’d love that to be the case [in] the future.” Watch Liam’s Story here; If you’re struggling with your own mental health, there are many places to seek support. Samaritans - 116 123 (24/7) https://www.samaritans.org/ National Suicide Prevention - 0800 689 5652 (24/7) https://www.nsphuk.org/ CALM - 0800 58 58 58 (5pm - midnight) https://www.thecalmzone.net/ The Mix - 0808 808 4994 (Under 25s, 3pm - midnight) https://www.themix.org.uk/ Contact 111 or 999 for urgent or emergency help

The Effects Of Dehydration On The Body

The Effects of Dehydration on the BodyWe all know that water is good for us, but the effects of dehydration are actually much more serious than many people realise. Ensuring you’re sufficiently hydrated is a critical aspect of managing your health, cognition and overall wellness. After all, our bodies are made up of 60% water! Like it or not, we’re basically cucumbers with complicated feelings and jobs. What is dehydration?Before we get into the nitty gritty, let's first find out what dehydration actually means. It’s a word that gets thrown around quite a lot, but dehydration refers specifically to the result of excessive water loss - often defined as a loss of more than 2% of your bodily fluids. Loss of fluids is a completely normal element of natural bodily function and occurs every day through sweating, peeing and more, but it’s when those lost fluids aren’t replaced that issues can arise. When your body is dehydrated, it doesn’t have enough water to carry out its normal functions, meaning it can struggle to operate as usual, resulting in the side effects that are commonly associated with dehydration. Now that you know what dehydration actually means, grab yourself a cold one (water, that is) and take a look at all of the weird and (not so) wonderful things your body gets up to when it doesn’t have enough of the cool, blue stuff. How does dehydration occur and who is most at risk?The leading causes of dehydration are excessive sweating, some medications (such as diuretics or antihistamines), stomach bugs that cause vomiting and diarrhoea, and simply not drinking enough fluids throughout the day. We really should be drinking around eight glasses of fluid a day - and no-added-sugar squash, tea and coffee (without sugar!) and low fat milk all count towards your daily intake. So there’s really no excuse!Those most at risk of dehydration include people reliant on others for their fluid intake (such as children and the elderly), people with physical disabilities or chronic illnesses (such as diabetes, kidney diseases and Alzheimer’s) and anyone who exercises vigorously in hot conditions. What does dehydration do to the body? Dehydration affects our body, our mind and even our good looks! It can cause muscle cramps, excess sugar cravings (which can lead to weight gain), brain fog, dull skin, low blood pressure, sunken eyes - the list goes on!How, exactly? Well, since our body is made up of around 60% water, it understandably plays a central role in regulating all sorts of bodily functions including protecting organs, flushing out waste and toxins, and carrying nutrients and oxygen around the body. When our hydration levels drop and we become dehydrated, your body has limited resources to perform these regular functions, which can lead to depleted levels of sodium and electrolytes and, in turn, physical and cognitive issues. Symptoms of dehydrationThe effects of dehydration on the body can lead directly to adverse symptoms, but these often present differently depending on a range of factors including your age, general health, and how dehydrated you are. Be on the lookout for any of the following symptoms in yourself or a person in your care:In adultsExtreme thirstLess frequent urinationDark-colored urineFatigueDizzinessConfusionIn childrenDry mouth and tongueCrying without tearsNo wet nappies over three hoursSunken eyes and cheeksSunken soft spotLack of energy or irritability Potential serious consequences The symptoms of dehydration are our warning sign that something isn’t right but, left untreated, dehydration can have more serious consequences. Ongoing unaddressed dehydration can result in a range of serious health problems including:Urinary tract infections (UTIs)Kidney infectionsSeizures and muscle contractionsLoss of consciousnessHeat exhaustionThat’s why it’s so important to act on the early symptoms of dehydration when they present – if you don’t rehydrate relatively quickly, you run the risk of much more serious complications. How to prevent dehydrationDehydration can affect the body quickly, so the best approach to tackling it is to work towards preventing it occurring in the first place. Knowing how to prevent dehydration is particularly important in the hotter months of the year, when hydration levels can drop more rapidly. You can easily prevent dehydration by ensuring you practice regular hydration - especially in hot weather or after exercise. Aim to drink around eight glasses (or two litres) of fluid per day and ensure that you pay extra attention to rehydrating after sweating or suffering with vomiting and/or diarrhoea. If you experience any mild symptoms of dehydration, rehydration should be enough to relieve them. However, if you suspect that you or somebody in your care is suffering from the effects of extreme dehydration then contact a medical professional immediately. Now you know the dangers of dehydration, what are you waiting for? Pour yourself a nice cool glass of water and get your water intake to where it should be.

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