Build your resilience
This week it has been widely reported in the press that Hector Sants is taking time off to recover from stress and exhaustion. While it is fantastic that he is getting the time and space he needs to recover his health, it reminded me of the importance of looking after ourselves. So today I wanted to share my top tips for building your resilience.
I say building resilience, as the key to good stress management is to build the emotional and mental strength to know that you are OK, even if you don’t feel fully in control of your situation. While I encourage everyone to manage their time effectively, take control of what you are able to, there are times when we simply have to accept there are things we can’t control. I was reminded of this myself this week when my landlady told me she would like me to move out by the end of the year, so her spare room is available for her cousin in case he needs it. This came as a big shock given that I only re-located to London in August. So while yes it was a shock, it is annoying to have to move again so quickly, I am very aware that I have the resilience to cope with moving again.
So what helps build resilience?
- As I already said taking control of what you can control and accepting what you can’t control.
- Building a supportive network of friends to who are able to listen when you need support is essential, the old adage a problem shared is a problem halved is true.
- Be active, whether it’s simply going for a walk in the park or going to the gym. Physical activity helps us feel mentally stronger and helps clams us emotionally so we are able to see the root cause of our problems so we are able to find effective solutions. I find going for a walk in a park, clears my mind and gets my creative juices flowing so I can calmly deal with my problems.
- My next tip may seem rather strange but volunteer or do some kind of community work. Being around people who have more challenges helps us put our problems in perspective. For example talking to someone who is dealing with the challenges of cancer really put my needing to move again into perspective.
- When we feel really in a rush and under pressure it is very tempting to reach for alcohol, coffee or chocolate, but in the long term these don’t offer real solutions.
- In the spirit of keep it simple, stupid, always remember that deep breaths helps the body to relax and help you to let go of whatever mental angst is going on. When you get busy or anxious it is common to breath very rapidly from the top of your chest. Putting your hand on your belly, and try breathing in for a count of three and then breath out for a count of three – with the aim of seeing your hand move as you breath deeply enough.
- Remember Reiki is great if you feel all over the pace and jaded, while massage helps release all those tight achy shoulders.
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Does mindfulness meditation help you if you are depressed?
Mindfullness is very trendy right now because it is claimed to help you cope with anxiety and stress and build resilience. But does it help you if you are depressed? This is the question that researchers from Northwestern University Feinberg School of Medicine tried to answer in a recent study. During the study, 31 women most of whom had done nothing to help themselves to deal with their depression in the last 12 months, participated in an mindfullness group. They practicied mindfullness meditation and yoga on average 150 minutes per week. Before starting the study 45% said they had no experience of mediation and 71% said they had never tried yoga. The primary outcome, depression and secondary outcomes (stress, mindfulness, functioning, well-being and depression stigma) were assessed at start of the study and then again at weeks 8 and 16 weeks . The depressive symptoms significantly decreased during the study, in addition the stigma of depression increased from the start of the study to 8 weeks and then significantly decreased between 8 to 16 weeks of the study. A significant decrease in stress and significant increase in mindfulness was found at week 8 and the end of the study when compared to the start of the study. In addition, the women reported increased sense of well-being including self-acceptance and growth. In conclusion mindfulness medication can reduce levels of depression and stress as much as powerful drugs and psychotherapy do. Reference I E Burnett-Zeigler, M D Satyshur, S Hong, A Yang et al, 2016, Mindfulness based stress reduction adapted for depressed disadvantaged women in an urban Federally Qualified Health Centre, Complementary Therapies in Clinical Practice; 25; 59 - 67 see >> http://www.ctcpjournal.com/article/S1744-3881(16)30072-X/abstract
Tips for a healthy stomach
The stomach is the body's food processor. It takes about 4 hours for a moderate meal to be processed. It takes 7 seconds for food to travel from your mouth to your stomach. Your stomach can hold 1.5 litres of food and drink. Chew each mouthful at least 20 times Chewing produces saliva which start the digestive process efficiently, enabling the food to the broken down thoroughly. Eating to quickly often means you don't chew each mouthful enough and causes problems such as heartburn and indigestion. Swallowing large lumps of food causes problems for the gut as undigested food ferments, creating toxins and gases that irritate the stomach lining; it also prevents absorption of nutrients and creates digestive problems. Digestive enzymes Digestive enzymes help to minimize indigestion, acide reflux, bloating and gas. There are three main clasifications of digestive enzymes:
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What aids chronic knee pain?
According to Arthristis research Uk, many of the 4.5 million people in the Uk with osteoarthritis of the knee, suffer with chronic knee pain. This includes my dad, so this piece of research caught my attention. A group of researchers from Standord University working with counterparts in China conducted a review of 19 randomised control trials to examine whether accupuncture was effective for knee pain. They considered both the visual analogue scale (VAS) of measuring knee pain and Western Ontario and McMaster Universitities Osteoarthritis Index (WOMAC). They concluded that accupuncture can be effective in relieving chronic knee pain 12 weeks after treatments. Reference , et al Updated systematic review and meta-analysis of acupuncture for chronic knee pain.
