Priyanka Nair (Joshi)'s Blog, page 11

Why a New Approach To Workplace Mental Health is Needed For 2023

Workplace mental health is equally important and every employer has a responsibility to look after the health and well-being of their staff at work. This duty often focuses on physical safety, especially in sectors such as utilities and logistics where manual handling and heavy machinery are involved, but it is important to also give due consideration to mental health.

Mental well-being has not always received the attention it deserves. This is particularly the case in male-dominated workplaces or among transient workforces, were talking openly about mental health is not traditionally common. However, there is a growing awareness that this is a trend that needs to be challenged.

With the pandemic having reframed the conversation around mental health, forward-thinking employers in every industry are looking for ways to introduce new and improved measures to ensure that staff get the support they need in 2023 and beyond. Here, we will explain the reasons why, while looking at some of the steps that businesses can take.

Why 2023 is a year for action on workplace mental health

As we head into 2023, there is little doubt that workplace mental health has become a much more pressing issue in recent years. According to the World Health Organization (WHO), around 15% of working-age adults were estimated to have a mental disorder as of 2019. Overall, it is estimated that 12 billion workdays are lost annually due to depression and anxiety, costing the global economy nearly $1 trillion.

The causes of stress, and anxiety are plenty to hamper workplace mental health, with some of the most common including:

Excessive workloadsHigh-pressure environmentsWorkers’ dissatisfaction with their performance or the performance of othersA lack of managerial supportBad relationships with managers and colleaguesOverlong working hoursUncertainty and upheaval in the workplaceViolence, threats or intimidation in the workplace

Research carried out for Lanes Group’s 2019 whitepaper, “The Current State Of Mental Wellbeing In UK Workplaces”, offered further evidence of these trends. A survey of more than 1,000 working adults showed that:

80% of respondents said they are required to work outside of their contracted hours22% have had to take time off work due to stress during their careers27% do not feel able to speak to their manager about mental health issues

As high as some of these figures are, these trends have only gotten worse since the start of the pandemic The WHO estimates that COVID-19 triggered a 25% increase in general anxiety and depression worldwide, with workers across all industries experiencing stress, upheaval and uncertainty during the lockdowns, whether due to the risk of losing their jobs or the pressures of working from home in relative isolation.

Since then, the workplace mental health crisis is only deepening, due to the cost of living crisis, the looming recession and broader anxieties about the war in Ukraine and the climate emergency. This is driving thousands of people out of the workforce, with analysis from Sky News showing that levels of economic inactivity among the long-term sick jumped by 537,500 between the year to June 2019 and the year to June 2022, of which 454,300 can be attributed to mental health and wellbeing in the workplace.

With the number of employed people with long-term mental health conditions also rising by 816,400 over the same period, it is clear that the importance of mental health in the workplace needs to be at the forefront of conversations about how companies can better support their workforce.

How employers can better support their staff’s mental health

Amidst the rising prevalence of mental health conditions, current workplace support policies are proving insufficient to prevent the mental health crisis from spiralling. As such, employers must get creative about revamping their mental health policies for supporting mental health in the workplace and better addressing the challenges that today’s workers are facing.

Here are just a few of the ways in which employers can create a more supportive working environment that promotes mental health at the workplace:

Ensure that managers and HR professionals are educated on understanding mental health challenges, including how to recognise the signs of anxiety, depression and burnout in the workforceAppoint designated mental health champions and mental health first aiders in the office to provide a supportive point of contact for those who are strugglingProvide a defined and compassionate pathway for people experiencing mental health crises to reduce their workloads or take time off work, including a process for allowing them to return to work in a supportive wayBe flexible with working hours and remote working opportunities, allowing staff members to achieve a better work-life balanceEncourage staff to take time for themselves, whether this means providing a well-equipped designated break area for on-site workers, or making sure that staff members are not routinely working longer than their contracted hoursMake greater efforts to recognise your staff’s achievements, foster a better team spirit and show them that their contributions are meaningful and valuedReflect on your mental health policies and approach to inclusion in your recruitment and induction processes, to ensure that new workers understand how the business will support themHave open conversations with your staff members to find out what they feel they need from you in terms of mental health support, and develop your policies around this feedback

Additionally, there are various benefits and incentives that companies can provide to deliver a happier and more harmonious work environment, such as:

Organising or providing wellness-centric perks through the company, such as gym memberships, physiotherapy services and yoga classesProvide healthy food and drink options in the workplace to encourage a healthier lifestyleRun sessions and courses in mental health, mindfulness and related topics, to help educate the entire workforce and encourage them to communicate more openly about their mental wellbeingScheduling regular social events, activities, team getaways and coffee mornings to foster team bonding and give staff an opportunity to socialise

These are just a few examples of the kinds of interventions that can make a big difference to your staff. Above all, it is vital to recognise that this is an area that requires improvements and commit to reviewing or revamping your mental health policies to ensure they are fit for purpose in 2023.

Ultimately, it is the responsibility of employers to support staff with action, rather than just with tick-box exercises. By leading by example to create a genuinely inclusive culture and training all their staff in mental health awareness, businesses across all sectors can help their workers to be accountable for their health, gain confidence to open up and show vulnerability, and ultimately feel better in themselves, while giving others the confidence to do the same.

How Lack of Sleep Can Affect Your Mental Health

Have you ever wondered, how lack of sleep can affect your mental health? Insomnia is a common issue affecting roughly 33% of the world’s population, according to recent research. The consequences of a bad night’s sleep, unfortunately, go well beyond feeling grumpy or foggy the next day. Your sleeping habits and mental well-being go hand in hand.

Poor or insufficient sleep intensifies negative emotional responses to day-to-day stressors and decreases an individual’s positive emotions. In this article, we will explore how lack of sleep can affect mental health.

Why is sleep important for our mental health?

Sound sleep plays a prominent role in our good physical health – that’s no secret. Research connects sleep deprivation to unfavorable health consequences, such as type 2 diabetes and heart disease. As for the relationship between sleep and mental health, that’s a whole different story – and a more complex one!

Think of your brain like a mobile phone battery. Just like the battery, our brains need ‘recharging’ at the end of each day to function properly. That’s why sleep and a regular sleep-wake cycle are necessary. They have an essential restorative function that resets your body’s natural rhythm, thus optimizing brain functioning and enhancing mental health.

How lack of sleep can affect your mental health?

Research suggests that individuals with ongoing sleep problems find themselves in a never-ending loop because these problems bring about numerous changes in their mental health. And while they can be a consequence of many psychiatric conditions, they can also play a pivotal part in developing and maintaining various mental health problems.

In other words, poor or insufficient sleep might trigger the onset of certain psychological conditions, which can further increase the severity of insomnia. So, suppose you’re struggling to fall and/or stay asleep. In that case, this circular relationship between an individual’s sleep patterns and mental well-being should be enough reason to talk to your doctor as soon as possible.

Brain Fog

Ever had a dilemma, tough decision, or hard choice to make, and somebody advised you to “sleep on it”? As it turns out, there’s actual science behind this! A full night’s rest is critical for our brain to operate at its total capacity, including concentration, memory, and emotional regulation. On the other hand, lack of sleep can lead to something called brain fog or mental fog, a cloudy-headed feeling, confusion, forgetfulness, or lapses of attention. It’s a sign you’ve been ignoring your mental health!

Mood Changes

Just consider how a single night of bad night’s sleep makes you feel the following day. It can range from feeling grumpy and cranky to lacking energy and focus. You may overreact if something doesn’t go your way or find you’re less excited if something good happens. Now, think about how ongoing sleeplessness can make you feel. Besides poor cognitive functioning and performance, insufficient sleep may cause low mood, irritability, anger, frustration, anxiety, and depression. It can even lead to the development of some mood disorders.

Behavior changes

In addition to moodiness, unusual behavior, such as impulsivity, emotional outbursts, erratic behavior, hyperactivity, and problems interacting with other people, is a common sign of sleep deprivation. As much as you’d probably like to keep your cool, fatigue can result in lower self- control and having a short fuse. So, if you are experiencing frequent and chronic fatigue, that might be indicative of a bigger problem.

Stress

Poor sleep quality can affect your mental well-being by diminishing your ability to manage even relatively minor stress. Everyday hassles and minor annoyances can quickly develop into significant sources of frustration. We notice that you’re feeling frazzled by day-to-day, ordinary occurrences, and even thinking about how poor your sleep quality has been lately may begin to stress you out and keep you up at night.

Psychotic symptoms

In extreme circumstances, poor sleep habits can cause you to develop temporary psychotic symptoms. According to some studies, you can experience the first symptoms after only 24 hours of being awake. Early effects can include irritability, anxiety, and disconnection from your feelings and thoughts. Severe symptoms such as hallucinations, delusions, and inability to think clearly start to kick off after 48 hours without sleep.

Effects of sleep on mental health conditions

Sleep has a significant effect on our mental health and wellness. However, it can even contribute to the development of mental health conditions. Lack of sleep can contribute to or elevate symptoms like:
● depression,
● anxiety disorders,
● bipolar disorders,
● PTSD,
● ADHD,
● eating disorders,
● and even suicidal ideation.

Studies about sleep deprivation have found that otherwise healthy individuals can experience increased distress levels and anxiety following poor-quality sleep. Hence, people struggling with mental health disorders are even more likely to develop chronic sleep problems that further exacerbate psychiatric symptoms.

Substance use disorders are no exception

Everything, from mood changes to increased stress levels, is a well-known risk factor in the development of addiction. Sleep deprivation can also increase vulnerability to psychological addiction, particularly because negative emotions can lead to compulsions or perceived needs. That’s the difference between physical and psychological addiction. Physical addiction appears when your body cells can only function normally if a certain substance is present. The latter, on the other hand, makes people believe that their enjoyment is directly linked to the substance. In other words, they believe the only way to feel better is to use it. These are some of the key differences to be aware of.

The good news?
Yes, lack of sleep can affect your mental health in a number of negative ways. However, there are always ways to get back on track and enhance your sleep quality and quantity before it becomes a chronic way of life. And guess what? You’ve already taken the first step: learning about the relationship between sleep problems and mental health! Now what’s left is to address your issue by sitting down with your counsellor or therapist about your course ahead.

What Is Trauma Counselling?

Trauma Counselling helps you to understand the thought patterns which are disturbing you and impacting your day to life, visiting a counsellor might help you to be more self-aware and get the required help. There is no shame in reaching out to a counsellor and getting help if you have been traumatised in the past. Help is always available you just need to reach out.

Trauma looks like many different things. Some of us don’t recognise that we may have a subconscious or an unconscious trauma. Not very long ago we used to think that trauma was only associated with war and veterans of war. Today, we recognise there is more to painful incidents in our life resulting in traumatic experiences and that trauma can build in many different ways. There are obvious forms of trauma and then there are non-obvious forms of trauma. Let’s have a look at some of those.

8 Common Forms Of TraumaExperiencing a loved one’s lossLosing a loved oneA fatal incidentAn accidentEnd of a romantic relationshipLoss of a child or pregnancyDomestic violenceVictims of assault15 Less Talked Signs Of TraumaBullyingHarassmentWorkplace stressIntimidationContinuous StressRelationship breakdownVictim of narcissismVictims of crimeRepeated FailureNegative internal dialogue or narrativesDisrespectLong working hoursParenting stylesUnsupportive Peers or friends

It’s not common for a client to go to a Counsellor and know that they have trauma and that they may need to work on it. Many times the client will go to a counsellor and state:

Few Early Symptoms

Or state they are not sleeping wellOr not eating wellOr coping in their work environmentOr having relationship issuesOr feeling unmotivated Or lack of motivationOr feeling a lack of directionOr feeling sad a lot of the timeOr experiencing suicidal ideationHigh level of anxious

Trauma Counselling helps to work on the emotional and physical aspects of an event and find way to cope with it. A counsellor helps you understand the process of your thoughts and move from it with small steps one at a time. With my research, I came across Katherine Nelson, who has helped many people overcome their trauma by dedicating and investing in her client’s goals. Trauma is deeply seeded and fear-based. Trauma can be debilitating and sometimes have responses just like anxiety. If you feel that you are experiencing some form of long-term Trauma or anxiety response, book yourself with a professional counsellor like Katherine Nelson can help you develop your coping skills.

Coping With Financial Stress? Breathe!

To manage personal finance, evaluate your income sources, investments, spending, savings, and insurance products that protect your health, home, etc.

Which of these areas have you been neglecting? If you have, you’re probably facing some financial challenges, such as a low credit score due to unpaid loans or zero savings and living paycheck to paycheck.

It’s possible to turn things around and increase savings as you reduce spending, whether you’re financially healthy or the debts are eating up your income and investments. Let’s discuss these solutions.

How to Manage Your Financial Situation and Cash Flow?

Managing your financial situation might be overwhelming, especially during seasons of minimal receivables and numerous payables. Do you know there’s a connection between your debt situation and your mental health?

When you default on payments, you enter a phase of unexplainable stress until you can clear with lenders. It’s also likely to affect your interactions with the ones close to you. Additionally, you might be irritable and spend hours procrastinating. All these changes will affect how you manage and spend your money.

As you solve your financial situation using the tips below, don’t forget to take care of your mental health.

5 Ways to Manage Your Financial SituationBoost Your Financial Literacy

Do you know what’s going on in your finances? The only way to do that is to know where to start and what to check. Therefore, first, get the best personal finance mobile apps. These can show you how to budget, link your bank accounts to manage payments, and give you investment options.

Beyond using apps, there are free resources online with interactive lessons and games, plus professional courses. One of the professional courses that can change how you calculate your cash flow is Microsoft Office Excel.

Of course, financial apps can do that for you, but nothing is as clear as a good old Excel spreadsheet. Plus, it’s a skill that’ll add value to your academic qualification in future interviews.

Track Your Spending

One of the financial traps is failure to track expenses. Keep receipts until you record your spending in an Excel spreadsheet or personal finance app. These details make the cash flow statement practical.

Review Your Credit Report

It’s better to know how you’re doing than to wait until you need a loan and the lender tells you it’s possible because of your poor credit history. Therefore, once you pay any credit card debts and loans, check how you’re doing.

Budget Before You Spend

That’s where you make short and long-term spending plans. Short-term budgets range from monthly groceries to buying small household electronics and paying school fees. Long-term, you’re thinking about a new mortgage, a car, a vacation fund, etc. When you set goals for the present and future spending, you can track your savings for such needs and wants.

Calculate Your Cash Flow

You have probably heard about ways to improve cash flow for businesses. Well, some of those strategies also apply to personal finance. For example, calculate your income after paying taxes. Alimony, investments, and other sources that give you money are also in the income bracket.

Next, calculate how much you spend. Include rent, credit card payments, loan repayment, and other expenses that draw money from your account. Once you do that, discover whether your cash flow is positive or negative.

If you subtract expenses from income and there’s some money left, you have a positive cash flow. If it’s the opposite, and you have to find money to meet some expenses your income can’t sustain, you have a negative cash flow. Here are some things you can do.

Where and How to Borrow When You’re Cash-strappedCheck Your Insurance Policy

Did you know that you can borrow from life insurance policy providers to fund emergency expenses?

Well, a life insurance cover can loan you money, although you know it as a cover for your dependents later in life. However, this policy loan isn’t in all types of life insurance coverage. It’s a cash value in a universal or whole life insurance policy.

As such, term life insurance coverage can’t get you quick cash. The money you borrowed comes from the premium payments you make. All of this sounds so appealing until you hear that you risk denying your survivors the full death benefit when you default on this policy loan.

Also, these loans have interest, meaning the policy lends you money from your savings and still demands interest.

Quick Cash Loans

It’s a personal loan with a quick disbursement process to cater to financial emergencies. But some also run a credit check, which may limit you if you’re a defaulter. There are several types of such quick loans. Let’s look at a few of them.

Payday Loans

A payday loan doesn’t have the same drawbacks as the policy loan above. However, a payday lender will ask for your pay stub or anything else that proves you have a stable income to pay the loan within 14 days to a month.

The loan period varies across states; therefore, you may have a longer or shorter duration. But this loan is quick and can take care of small expenses of up to $500. The only thing to keep at the back of your mind is that it carries a high interest that can lower your credit score when you default.

Title Loans

Unlike a payday loan, your vehicle title is your collateral. If you default, you risk losing your car.

Personal Installment Loans

Find lenders who offer these types of loans if your credit score is low and will likely not get you a payday loan.

Final Thoughts

Your journey to financial stability starts when you measure your spending against your income and get a positive balance. If it’s not, you’re in debt and unable to meet your expenses. A cash flow statement visualizes these two scenarios, and that’s why you need a personal finance mobile app or software with accounting functions, such as Microsoft Office Excel.

1 IN 3 BRITS AVOID THE NEWS TO PROTECT THEIR MENTAL HEALTH

Do British Avoid The News To Protect Their Mental Health? New research demonstrates the negative impact that 12 months of political and economic uncertainty have had on Brits, with 1 in 5 (22%) saying their mental health and well-being have significantly worsened during this time.[i] This rises to 1 in 4 for both women (25%) and young adults aged 18-34 (27%).

Brits are feeling the impact after 12 months of political and economic uncertainty, as 1 in 5 say their mental health and well-being have significantly declined during this time, with women and young adults suffering the most.

The new survey, commissioned by Kalms, found that one-third of British Avoid The News To Protect Their Mental Health

The findings are launched as part of The Kalmfulness Report – a compilation of the latest research and insights to support the newly identified state, kalmfulness – and published during the first-ever Kalmfulness Week UK (21 – 27 November).

The survey, commissioned by Kalms herbal remedies, also found that one-third of Brits (33%) are ‘news shunners’, avoiding the news altogether, and a quarter (27%) don’t discuss current affairs with friends, family or colleagues in a bid to protect themselves from increased worry and anxiety.

The findings will be launched during the first-ever Kalmfulness Week UK (21 – 27 November), an awareness week created to provide support and resources for anyone who would like to improve their emotional well-being. A newly coined term, ‘kalmfulness’ has been defined as the ‘the state or quality of being kalm, peaceful and untroubled in the midst of daily life.

Research shows that kalmfulness has extensive benefits for both mind and body, and can be easily achieved through everyday practices:[ii]

Gratitude journaling for five minutes a day can enhance long-term happiness by over 10%[iii]Just 40 days of daily mindfulness meditation can help reduce depression symptoms and lead to structural and functional brain changes[iv]63% of UK adults agree that when other people are kind it has a positive impact on their mental health, with the same proportion agreeing that being kind to others positively enhances their own mental health[v]Multiple studies show that being creative can increase positive emotions, reduce stress, decrease anxiety, and even lessen depressive symptoms[vi]Research shows that acts of self-care, prioritising sleeping well and maintaining an active lifestyle, can help manage stress, lower the risk of illness, and increase energy levels[vii]

Commenting on the benefits of kalmfulness, psychologist and psychotherapist, Charlotte Armitage says: 

“Dedicating just a few minutes a day to kalmfulness can maintain mental well-being, potentially reducing feelings of anxiety. As people spend time practising, they’ll probably notice themselves feeling calmer and more patient. These shifts in experience are likely to generate changes in other parts of life as well. Often, people find they are better able to manage concerns about the future as they have better tolerance levels to cope with the stresses that are a normal part of life.” 

For further information, please find below our insightful press release, as well as:

New insights on the state of the UK’s mental health, conducted on over 1,000 BritsExpert commentary from psychologist and psychotherapist, Charlotte ArmitageExtensive research highlighting the benefits that cultivating kalmfulness has on both our mind and body, as well as practices to help achieve it

5 Points To Remember Before You Pack Up Your Bags to Study Abroad

Do you want to study abroad? Are you interested in studying in the UK? Or any other European country? No matter how blingy or dreamy studying abroad life looks on the surface, there is always a series of real struggles behind the scenes until the day you make it to the end.

In this post, I am going to talk about a few points you need to remember before you start packing up to study abroad as an international student.

5 Reminders Before You Take off to Study Abroad

We live in a digital world, where everybody is sharing so much information that sometimes it really comes difficult to arrive at a decision. On Instagram, students who have just arrived in the UK or any European country start posting about how they are living their dream life, free from everyone and leaving everything behind, but the reality is full of uncertainties which hardly anyone talks about.

While there will be good days, you will also be surrounded by negative, judgemental and not-so-happy people just like in your own country. Obviously, there is going to be cultural difference, and mannerisms difference which is the beauty of any different country and one must be willing to adapt to them. So before you start fantasising about a Karan Johar movie scene, I would like to poke and burst the bubble that the initial few months will be very tough and you might not even understand so many things, which is absolutely ok and normal.

This doesn’t happen anywhere except for the movies

It is altogether a different world, you choose to get exposed to. The more realistic expectations you will have before leaving for studying abroad the more you will be at peace with yourself. Here are 5 things to take care of before you step out to study abroad:

1.) Do your research but don’t overstress

It is not only the university and course research we should focus on, we must also try to understand the place we are heading to. Although we cannot practically understand all the things about a place, we can research the living style, accent, economy, and cost of living situation in the country.

These factors play a crucial role when it comes to setting foot in the new world. When I moved to the UK, I wasn’t aware that the UK is heading towards a cost of living crisis, maybe I didn’t even think about it. Now I am part of it and honesty we can never come fully prepared and during such times we must focus on things we can still do, that’s what I am doing.

2.) Have financial support

Besides the university fee, rent and daily expenses, there is a lot of money involved when you plan to study abroad. Do not plan in haste, have a backup until you finish your studies, and do not rely on part-time jobs completely, sometimes you might not get one as you anticipated and it can put you under a lot of financial strain.

The UK has seen a significant increase in international student intake this year amid the cost of living crisis. There was a severe scarcity of student accommodation and I am sure it will affect many more aspects of living. Having financial support during your studies will help you to worry less and concentrate on your course.

3.) Have a strong moral support system

Along with financial support, as a student, you also need continuous motivation and positive energy to move ahead during your tough times. Make sure that you speak with family and friends on regular basis. The feeling of isolation and loneliness hits many when they arrive in a new country and people overcome it slowly when they start to make friends in the university or at the workplace after completion of their studies.

We all have that one go-to space, never stop sharing things that bother us and always reach out to your support system.

4.) Define boundaries

Even when you move abroad, you can not get away with the mindset of the people around you. You will also find people from similar ethnic backgrounds and your place of origin. As humans, we do have this mindset of comparison and assuming things, which is one of the biggest joy killers in friendships and at the workplace.

When you see such people around you, define your boundaries and do not be afraid of saying ‘NO’ when you need to say it. Your mental health starts to improve drastically when you learn to define boundaries with people and the environment that no longer helps in your growth.

5.) Be ready for the worst

To be honest, with good days, there would be dull and gloomy days, incidents and situations you will not see coming and the worst part is that you will have to deal with it alone most of the time, which just adds to the stress. So if you choose to stay in the reality and be prepared to face things with a strong mind you will be solution-focused.

To conclude, I would say that everybody has a different background and different experiences but I have also been a part of this process, seeing people around me feel anxious and stressed when reality hit hard. I just want students to come prepared and have a solid backup before arriving to study abroad so that they can be in a better state of mind and focus on things they wanted to do.

Explore while you study abroad, enjoy and never be ashamed of talking about how you feel. Stay blessed.

If you need any guidance or have a question, you can drop an email – priyanka@sanitydaily.com

What is Your Missing Tile? The Missing Tile Syndrome

Do you have a missing tile to fix? If you sit and reflect for a while, you will realise that all our lives, we are rushing to reach somewhere, and be with someone. Whereas nobody is actually waiting for us, there is no place we need to be and there is no one incomplete without us and yet we try to find and fix that Missing Tile.

It’s the same with everyone, some feel we are that missing tile for them but we want something else or someone else to fill that emptiness for ourselves. Honestly, we never are able to complete this jigsaw puzzle called life. As humans, we are on a constant lookout for something we don’t have. We always focus on what’s missing in our life more than what we already have, some might even hate being positive but in the race of fixing the missing tiles, we fail to appreciate the tiles which are holding us uptight.

The Missing Tile Syndrome

A bald person will observe people with voluminous hair, a short person will focus on the tall person, if you are slightly overweight you will look at someone with a perfect lean physique and if you have a dark complexion you will long for fairer skin. To conclude, no one is happy with a ceiling filled with 99 tiles and has their focus on just ONE missing tile in their life.

I will give you a scenario, you are tall and fair in complexion, and you are single. Now, imagine yourself in a room where everyone has a close friend or a partner, whereas you are sitting alone with your cup of coffee and looking at them and feeling sad about yourself. Whereas someone behind you might be thinking about your height or admiring your skin color.

It is not that we deliberately compare all the time, but since we are surrounded by people all the time and those are the exact people who either lift our spirits or completely break them, we try to fit in. Fitting in comes with a cost, a cost of overcoming your own inhibitions, accepting and embracing yourself first and then walking with your head held high in the crowd.

We all have one missing tile to fix in our lives, but while we keep our focus fixed on that one missing tile, sometimes we lose grip of the other strong and beautiful tiles surrounding it. We all have something in us, identify your core strength, and your superpower, work on it, refine it and become your best version, and do it every single day.

You don’t have to compete or compare your shortcomings with others, don’t let your insecurity stop you to explore your personality. Rather take your insecurities in your stride and deal with them. People want to transform their lives, but there is no single sure-shot mantra for transformation, it is an ongoing process. As you start to explore and learn about yourself, you realise what is needed to be done, and reaching that point of self-awareness is like half the battle won.

The Missing Tile Syndrome is a barrier to happiness. There will always be something missing in your life. When you see other couples, you feel sad about being lonely. When you will see people’s kids, you’ll think why can’t you have children? The same holds true regarding our financial status, our work, and our looks. The list is endless.

We somehow play tricks on ourselves and undermine our happiness; by concentrating on the missing tiles every one of us has. So what is your missing tile? And, what do you choose to do with it? Focus on the rest of the ceiling with tiles, or focus on the ones we’re missing? As this choice will determine how happy you
will be with your present self.

love and light,

Priyanka

3 Things Every Person Should Be Doing to Combat Anxiety

Anxiety is a normal stress response and can be advantageous in certain circumstances. It can warn us of potential threats and help us prepare and pay attention. How to combat anxiety? Worry disorders differ from normal nervousness or anxiety because they are characterized by excessive fear or anxiety. It is a way your brain warns you of impending danger in response to stress.

Anxiety and fear are not identical, but they are frequently used interchangeably. Anxiety is a future-focused, long-lasting response to a dispersed threat, whereas terror is a present-focused, short-lasting response to a clearly defined and particular threat.

As it prepares you to face a stressful scenario, your body is ready to handle short bursts of this physical response. However, anxiety disorders can have major negative impacts on your entire physical, relationship, and mental health and well-being, as well as your capacity to function at work, if left untreated for an extended time.

Even if anxiety is silent, it nevertheless wreaks havoc. It may be the quiet, undiagnosed source of sleep difficulties, gastrointestinal illnesses, and stress, negatively impacting health outcomes.

This article will give tips to combat anxiety and address the importance of seeking help.

3 Things You Should Do to Combat Anxiety

1.) Deep Breathing and Meditation

How you inhale and exhale depends on the type of breathing exercise you’re performing. Many breathing exercises include gently inhaling through the nose and expelling through the mouth, while others may need you to breathe in and out via the nose.

Meditation is a technique of greater focus that increases one’s consciousness; it is a solitary reflection on internal rather than outward stimuli. The practice of focusing on one thing to the exclusion of others to develop self-awareness and promote calmness.

You will soon reap the incredible benefits of practising self-awareness in daily life as you integrate meditation into your routine. Meditation, when practised correctly, allows one to calm down and view the world without judgment.

Meditation can also assist those with a generalized anxiety disorder (GAD) reduce anxious thoughts and promote a sense of balance, serenity, and concentration. Meditation can help the 6.8 million Americans with chronic everyday anxiety finally relax.

The benefits of meditation include serenity, tranquillity, and balance for both your emotional and physical well-being. You can also utilize it to relieve tension and relax by concentrating your attention on something soothing. You can also maintain inner peace and remain centred through meditation.

Also, Listen: What is Social Media Anxiety and How Can We Cope With It?

2.) The 5-4-3-2-1 Coping Technique

Before beginning, this exercise, focus on your breathing. Slow, deep, and lengthy breaths might help you keep or regain a sense of calm. Once you locate your breath, follow the techniques below to help you become grounded:

5—–Acknowledge Five THINGS you can SEE – Whether it’s a clock on the wall, chewing gum on the floor, or clouds passing by, acknowledge 5 things you can see.

4—–Acknowledge FOUR things around you that you canTOUCH. Identify four objects you can feel with your hands or body.

3—–Acknowledge Three things you can HEAR around you – perhaps the hum of the copy machine, the laughter of children in the park, the sound of birds tweeting, or construction activities down the street. Use your fine tuning to notice ambient sounds you may not ordinarily hear, such as the air conditioner’s hum, clocks’ ticking, and passing cars. Name three items that you can hear.

2—–Acknowledge Two things you can SMELL around you. You may find this question difficult unless you are in a stimulating setting. If you cannot automatically detect a scent, you should wander around the area until you find one. It could be as simple as leaning over and sniffing a couch pillow, a pencil, or your deodorant to determine its effectiveness. Whatever the case may be, sniff the air around you.

1——Acknowledge One positive item you can taste around you is the most usual approach to conclude this exercise, but we prefer you acknowledge one positive thing about yourself. Anxiety can leave us feeling inadequate or ridiculous as if we’re getting “blown up over nothing,” but taking the time to confront your concerns is a significant achievement. There are many admirable qualities about you. Positive thinking can assist in producing a positive emotional state. In addition, we recommend taking another deep breath.

After the activity, congratulate your success. Recognize that you were able to regain your composure and stop the anxious spiral. This will help you recall that overcoming anxiety is feasible and that you have successfully accomplished this practice before.

3.) Get Enough Sleep

Numerous individuals with anxiety problems have difficulty sleeping. That is an issue. Insufficient sleep has a negative effect on mood, contributing to irritation and sometimes melancholy. During different stages of sleep, vital processes leave you feeling refreshed and invigorated, aiding in learning and memory formation. Typically, when an anxiety problem is addressed, sleep quality improves. Good “sleep hygiene” is also helpful.

According to one study, “sleep disruptions include overlapping symptoms and illnesses such as insomnia, hypersomnia, excessive daytime drowsiness, circadian rhythm problems, and extrinsic sleep disorders” (related to insufficient sleep and sleep hygiene).

Sleep is linked to neurophysiological activity and contributes to maintaining a healthy metabolism, heart rate, blood pressure, and respiratory system. 3 This helps protect the body from chronic illnesses such as diabetes and hypertension. Insufficient sleep can also impair cognitive ability and daily functioning.

Seek Professional Help To Deal With Your Anxiety

The fight-or-flight reaction is a surge of stress hormones released into the bloodstream in response to a stressful circumstance. These stress chemicals, adrenaline, noradrenaline, and cortisol, increase your respiratory rate, heart rate, and blood pressure by constricting blood vessels and driving blood to the centre of the body.

These physiological responses were meant to equip you with the capabilities to deal with stress in life-threatening situations, such as a burst of speed to flee or strength to fight off an attacker. With a generalized anxiety disorder, however, your body remains in this state of heightened alertness for excessive time. The outcome? Your physical and mental health suffer.

If you are suffering any signs of depression or anxiety, you should seek professional assistance without question. Anxiety and depression can coexist; people do not always have one or the other ailment. There is no shame in seeking help. If you struggle with substance dependence or alcoholism due to anxiety, consult an online suboxone clinic.

Anxiety and/or depression sufferers can benefit from talk therapy, group work, medications, and lifestyle changes. Obtaining professional assistance from our office or another mental health specialist can assist you in overcoming depression and anxiety and rediscovering happiness in your life. However, do not procrastinate and merely “keep thinking about” obtaining assistance, as early intervention can prevent an anxiety condition or depression from taking over your life.

3 Things Every Person Should Be Doing to CombatAnxiety

Anxiety is a normal stress response and can be advantageous in certain circumstances. It can
warn us of potential threats and help us prepare and pay attention. How to combat anxiety? Worry disorders differ from normal nervousness or anxiety because they are characterized by excessive fear or anxiety. It is a way your brain warns you of impending danger in response to stress.

Anxiety and fear are not identical, but they are frequently used interchangeably. Anxiety is a
future-focused, long-lasting response to a dispersed threat, whereas terror is a present-focused,
short-lasting response to a clearly defined and particular threat.

As it prepares you to face a stressful scenario, your body is ready to handle short bursts of this
physical response. However, anxiety disorders can have major negative impacts on your entire
physical, relationship, and mental health and well-being, as well as your capacity to function at
work, if left untreated for an extended time.

Even if anxiety is silent, it nevertheless wreaks havoc. It may be the quiet, undiagnosed source
of sleep difficulties, gastrointestinal illnesses, and stress, negatively impacting health outcomes.

This article will give tips to combat anxiety and address the importance of seeking help.

3 Things You Should Do to Combat Anxiety

1.) Deep Breathing and Meditation

How you inhale and exhale depends on the type of breathing exercise you’re performing. Many
breathing exercises include gently inhaling through the nose and expelling through the mouth,
while others may need you to breathe in and out via the nose.

Meditation is a technique of greater focus that increases one’s consciousness; it is a solitary
reflection on internal rather than outward stimuli. The practice of focusing on one thing to the
exclusion of others to develop self-awareness and promote calmness.

You will soon reap the incredible benefits of practising self-awareness in daily life as you
integrate meditation into your routine. Meditation, when practised correctly, allows one to calm down and view the world without judgment.

Meditation can also assist those with a generalized anxiety disorder (GAD) reduce anxious thoughts and promote a sense of balance, serenity, and concentration. Meditation can help the 6.8 million Americans with chronic everyday anxiety finally relax.

The benefits of meditation include serenity, tranquillity, and balance for both your emotional and
physical well-being. You can also utilize it to relieve tension and relax by concentrating your
attention on something soothing. You can also maintain inner peace and remain centred
through meditation.

Also, Listen: What is Social Media Anxiety and How Can We Cope With It?

2.) The 5-4-3-2-1 Coping Technique

Before beginning, this exercise, focus on your breathing. Slow, deep, and lengthy breaths might
help you keep or regain a sense of calm. Once you locate your breath, follow the techniques
below to help you become grounded:

5—–Acknowledge Five THINGS you can SEE – Whether it’s a clock on the wall, chewing gum on the
floor, or clouds passing by, acknowledge 5 things you can see.

4—–Acknowledge FOUR things around you that you canTOUCH. Identify four objects you can
feel with your hands or body.

3—–Acknowledge Three things you can HEAR around you – perhaps the hum of the copy machine, the
laughter of children in the park, the sound of birds tweeting, or construction activities down the
street. Use your fine tuning to notice ambient sounds you may not ordinarily hear, such as the
air conditioner’s hum, clocks’ ticking, and passing cars. Name three items that you can hear.

2—–Acknowledge Two things you can SMELL around you. You may find this question difficult
unless you are in a stimulating setting. If you cannot automatically detect a scent, you should
wander around the area until you find one. It could be as simple as leaning over and sniffing a
couch pillow, a pencil, or your deodorant to determine its effectiveness. Whatever the case may
be, sniff the air around you.

1——Acknowledge One positive item you can taste around you is the most usual approach to
conclude this exercise, but we prefer you acknowledge one positive thing about yourself.
Anxiety can leave us feeling inadequate or ridiculous as if we’re getting “blown up over nothing,”
but taking the time to confront your concerns is a significant achievement. There are many
admirable qualities about you. Positive thinking can assist in producing a positive emotional
state. In addition, we recommend taking another deep breath.

After the activity, congratulate your success. Recognize that you were able to regain your
composure and stop the anxious spiral. This will help you recall that overcoming anxiety is
feasible and that you have successfully accomplished this practice before.

3.) Get Enough Sleep

Numerous individuals with anxiety problems have difficulty sleeping. That is an issue.
Insufficient sleep has a negative effect on mood, contributing to irritation and sometimes
melancholy. During different stages of sleep, vital processes leave you feeling refreshed and
invigorated, aiding in learning and memory formation. Typically, when an anxiety problem is
addressed, sleep quality improves. Good “sleep hygiene” is also helpful.

According to one study, “sleep disruptions include overlapping symptoms and illnesses such as
insomnia, hypersomnia, excessive daytime drowsiness, circadian rhythm problems, and
extrinsic sleep disorders” (related to insufficient sleep and sleep hygiene).

Sleep is linked to neurophysiological activity and contributes to maintaining a healthy
metabolism, heart rate, blood pressure, and respiratory system. 3 This helps protect the body
from chronic illnesses such as diabetes and hypertension. Insufficient sleep can also impair
cognitive ability and daily functioning.

Seek Professional Help To Deal With Your Anxiety

The fight-or-flight reaction is a surge of stress hormones released into the bloodstream in
response to a stressful circumstance. These stress chemicals, adrenaline, noradrenaline, and
cortisol, increase your respiratory rate, heart rate, and blood pressure by constricting blood
vessels and driving blood to the centre of the body.

These physiological responses were meant to equip you with the capabilities to deal with stress
in life-threatening situations, such as a burst of speed to flee or strength to fight off an attacker.
With a generalized anxiety disorder, however, your body remains in this state of heightened
alertness for excessive time. The outcome? Your physical and mental health suffer.

If you are suffering any signs of depression or anxiety, you should seek professional assistance
without question. Anxiety and depression can coexist; people do not always have one or the
other ailment. There is no shame in seeking help. If you struggle with substance dependence or alcoholism
due to anxiety, consult an online suboxone clinic.

Anxiety and/or depression sufferers can benefit from talk therapy, group work, medications, and
lifestyle changes. Obtaining professional assistance from our office or another mental health
specialist can assist you in overcoming depression and anxiety and rediscovering happiness in
your life. However, do not procrastinate and merely “keep thinking about” obtaining assistance,
as early intervention can prevent an anxiety condition or depression from taking over your life.

10 Reasons Why The UK Loves Autumn So Much

Winter is coming, and why the UK loves autumn? With summer officially coming to an end this week, we can wave goodbye to the warm backyard barbecues, longer days, and light evenings. Instead, as cooler temperatures draw in, we can shed a tear for those fading tan lines and start looking forward to autumn.

Whether it’s oversized sweaters, complicated coffee orders, cosy nights in by the fire, a love for layering or Halloween, there are plenty of autumn delights to get excited about. But what is it about and why the UK loves autumn the most?

VonHaus spoke to Angie Chalmers, a meditation teacher from Stratford School of Meditation, about if there is a deeper reason why we look forward to Autumn.

“We look forward to Autumn so much because it gives us permission to slow down a bit. Thick cosy jumpers, boots, pumpkin spice latte, candles and throws, Autumn provides us with the opportunity to enjoy a Danish way of living known as Hygge.

“‘Hygge’ is all about slowing down, enjoying the little things and moments in life – it is a form of self-care and encourages us to be physically and mentally present. This leads to an increased sense of self-esteem, and a clearer, more balanced, and positive headspace”

Here are the top 10 reasons identifying why the UK loves autumn:

VonHaus has conducted research into the UK’s top reasons for loving the autumn season so much. 

HalloweenSweater weatherCosy nights inPumpkin everythingAutumn coloursComfort foodHot chocolateCooler weatherFirepitsThe countdown to Christmas

Research showed that sweater weather, Halloween, cosy nights in and comfort food were amongst the top reasons Brits look forward to autumn. Louise Whysall from VonHaus says “ With the darker nights closing in, we can all look forward to cosy nights filled with comfort food and Halloween films!

Halloween

Research revealed that the UK has a soft spot for the spooky season, with Halloween topping the list of reasons why Brits love autumn. The search data supports this, showing that Brits like to start planning for Halloween early, with related searches like “Halloween costumes” (+400%) and “Halloween decorations” (+350%) seeing huge increases in popularity since the beginning of August this year.  

Sweater weather

Our research also revealed that the UK prefer cosy knits to t-shirts and shorts, with autumn clothes being the second most important reason we love autumn. Whether it’s layering our favourite chunky jumpers, pulling on the boots, or accessorising with bobble hats, Brits can’t wait to swap out the shorts. In fact, as we approach October, autumn clothing searches such as “knitwear” (+177%) and “how to layer” (+33%) have seen huge increases in the last month.

Cosy nights in

Also just making it into the top three reasons why we look forward to autumn is “cosy nights in”. After all, nothing says autumn like being snuggled up on the sofa with blankets, cuddles and a warm drink. Related searches have seen significant increases since the beginning of August, including “blankets” (+80%) and “candles” (+128).

“Whether you like to huddle under a heated blanket or are always found with a hot drink in hand, it’s great to embrace the cosiness and peacefulness that Autumn brings…until the Christmas preparations kick in!” So, yes now you know why the UK loves autumn the most.