Tag: advice

Diners unaware of rip-off charges with food delivery apps

Confused customers unaware of huge price increases on popular services

TRUSTING diners are being hit by hidden costs when using food delivery apps – with almost half totally unaware of the additional charges they are racking up.

New research commissioned by hospitality technology firm Grafterr, has revealed that 43% of restaurant customers don’t know they’re paying substantially more when ordering their favourite takeaway on popular delivery apps.

Now the firm has revealed the full extent of its research with 2000 restaurant customers, while also sharing a series of tips for those keen to avoid the worst fees.

Andrew Gibbon, Chief Operating Officer of restaurant technology specialist Grafterr, which commissioned the research, said: “Online food aggregators continue to be the most popular method of ordering a delivery across the UK.

“Yet these findings show there is a huge gap in consumer awareness of the costs increases.

“We believe it is vital for customers to understand that they are always paying more to have food delivered than they would if they were dining in at the same venue.”

He also outlines some shocking examples from the High Street, where customers can end up paying 90% more than they need to when having meals delivered via apps.

Examples include the popular Big Mac meal from fast food giant McDonalds. In-store diners will pay £5.69 for a medium meal, but when ordering the same meal via Deliveroo, it’ll cost £9.58 – a 68% increase.

However, the additional charges don’t end there, because customers will still have to pay extra delivery charges, taking the cost of the Big Mac meal to £11.07, meaning the total amount paid is almost doubled (+95%).

Customers of Five Guys also face hefty fees for deliveries. A Bacon Cheeseburger in-store will cost £12.15, but to get the same item delivered can cost up to £16.29, a 34% increase.

Grafterr found the hidden fees for the Five Guys burger also vary according to the delivery app used:

  • Deliveroo: £14.80 (£16.29 inc delivery)
  • UberEats: £14.98 (£15.22 inc delivery)
  • JustEat: £12.95 (£14.24 inc delivery)  

Despite the scale of the extra fees being imposed on customers, the survey found that most diners (75%) actually expect to pay LESS when ordering a delivery compared to dining in the same restaurant.

Andrew from Grafterr added: “Despite what customers expect, businesses continually price their online menus higher than their in-store equivalent to help absorb commissions charged by the delivery platforms.

“This is before additional platform fees, service fees and delivery costs are charged to the consumer, all of which can increase your bill by up to 90% in some instances.”               

Consumers are not the only ones concerned about rising costs driven by these platforms. With commission rates reaching up to 30%, hospitality venues are finding it increasingly more difficult to deliver savings to their customers.

In 2023, KFC made the controversial decision to leave Deliveroo due to rising commission costs, highlighting the wider impact on both consumers and businesses.

As well as revealing its survey findings, Grafterr has also offered a series of tips for customers on how they can avoid the worst add-on fees to get the best possible deals:  

  • Order directly with the business through their own online platforms, avoiding additional third-party costs.
  • Dine in where possible.
  • Order and collect in-store for smaller orders to avoid service, small order and delivery fees which can add 25% on to the cost of the meal.
  • Sign up to the mailing list for each delivery platform. They often send out discount codes which can reduce the cost of your meal. For example, UberEats has been known to regularly send out 50% off promotions.  

These are the findings from the survey on a city-by-city basis. The survey of 2000 restaurant customers was carried out by research experts Opinion Matters:

City% of diners unaware of the increased fees for deliveries% of restaurant customers who’d expect to pay less for deliveries than dining in
Belfast33%81%
Birmingham47%73%
Brighton49%73%
Bristol51%77%
Cardiff36%70%
Edinburgh41%78%
Glasgow52%75%
Leeds53%81%
Liverpool59%74%
London36%74%
Manchester32%78%
Newcastle56%74%
Norwich53%82%
Nottingham35%76%
Plymouth49%78%
Sheffield47%69%
Southampton46%74%

To learn more about Grafterr, visit: https://www.grafterr.com/

Police Scotland: Is your motorcycle a target for thieves?

Consider the following security tips to keep you motorcycle safe and secure:

• Fit a combined alarm and immobiliser.

• Fit a tracker.

• Use chains and disc locks. The more security on your bike the longer it takes to overcome them and so the less attractive it is to a thief.

• When using chains and locks, ensure they are secured to a solid anchor point. Keep them off the ground where possible as this makes them more difficult to cut off.

• Cover your motorcycle and ensure the cover is attached to the security device.

• Use industry tested products. Thatcham, Sold Secure and Secured By Design are recommended security testing schemes in the UK. Always activate the steering lock.

• Do not leave your helmet or other possessions on the motorcycle or in luggage space or panniers.

• Where possible use Parkmark accredited parking, as these areas should be more secure. See https://orlo.uk/Rcf4T for a list of accredited car parks. Alternatively, park in well-lit areas, ideally where there is CCTV.

• Ensure you have a note of your vehicle identification number.

• When travelling abroad you may wish to enquire about secure parking facilities at your destination.

For further Crime Prevention Information visit https://orlo.uk/usorG or contact your local Community Officer by calling 101

If you have any Information in relation to stolen motorcycles, please contact Police Scotland telephone numbers on 101 or 999 in an emergency or report crime anonymously via the charity Crimestoppers on 0800 555 111

Edinburgh set to be ‘enchanted’ by Taylor Swift

With just over a week to go until global pop superstar Taylor Swift arrives in Edinburgh, the city council has released advice for residents, businesses and visitors.

The three sold out shows taking place at Scottish Gas Murrayfield on Friday 7, Saturday 8 and Sunday 9 June will go down as some of the most significant performances ever seen here in Scotland’s capital city.

To ensure our city maintains its vibrancy we will be ensuring the key areas surrounding Murrayfield will be tidied up all three nights after each show. We will also be dedicating extra litter collectors at Roseburn Park from 4pm – 1am daily.

We request that you only travel to Murrayfield and the surrounding area if you have a ticket.

There will be a number of Council Marshalls on hand to assist Swifities navigate the area.

Culture and Communities Convener, Councillor Val Walker said: “As we get ready to welcome hundreds of thousands of Swifties to our vibrant city, we are eager for everyone to have an enjoyable experience, not only at the show, but on their way before and after.

“Whilst we relish hosting the biggest and best events and want everyone attending to truly enjoy themselves, it’s important that we’re conscious of our residents.

“We ask that visitors are considerate and respectful of them whilst enjoying our fantastic capital city. These concerts are just the start of an amazing summer of events and culture here in Edinburgh.”

To find out more, and for helpful information in the lead-up to the concerts visit our dedicated Taylor Swift webpage.

Please also check the dedicated webpage of the Scottish Rugby Union with detailed advice for attendees.

How to keep cool in the car this summer

Motorists are being warned to keep their cars cool at all times during the hot weather else risk breaking the Highway Code.

Insurance comparison experts at Quotezone.co.uk have named six tips for drivers to keep their vehicles fully ventilated throughout summer.

Under rule 237 in the Highway Code, drivers should keep their vehicles fully ventilated at all times to avoid drowsiness and danger behind the wheel.

If caught and charged with dangerous driving, motorists could face two years in prison, unlimited fines and have their licence revoked.

Anyone getting behind the wheel this summer needs to ensure they have a fully ventilated vehicle for the whole journey but with the ever-increasing cost-of-living crisis, running the AC for the entire journey is not an option for many motorists.

Fuel usage can be increased by 10% by switching on the air con even for short journeys.

Internal temperatures of cars can reach dangerous levels – studies have measured vehicles reaching over 50°C, even on a cooler summer day.

Yet with the rise of petrol prices in the UK, many drivers are reluctant to turn on their air con, opting to save fuel and money.

However, there are several other ways drivers can keep cool this summer without having to switch on the air con.

Greg Wilson, Founder and CEO of Quotezone.co.uk said:  “It’s important to make sure the car is fully ventilated throughout hot journeys or risk going against guidance from the Highway Code – putting drivers in danger of drowsiness behind the wheel and risking big penalties.

“For those with cars that do not have air con, or if they want to save fuel by not switching the cold air on, there are several cost-effective ways to ventilate the vehicle and stay cool in the car as temperatures continue to soar.

“Drivers can buy relatively inexpensive solar-powered fans to attach to the inside of vehicles or reflective screens to line the windscreen, keeping the heat out and reducing the temperature in the car before they set off.

“Drivers can also freeze water bottles to use as ice packs and to help them stay hydrated with the ice-cold water when they melt, or hang damp cloths over the vents to cool down the air.

“If motorists are hiring a car or in the process of buying a new one, the colour of the car itself can actually make a difference too, white cars reflect the heat and also tend to cool down quicker than cars of a darker colour, so worth bearing in mind.”

Here are Quotezone.co.uk’s tips on keeping cool and making savings this summer:

  1. Choose your spot wisely

Watching where you park will help to stop the interior of the car getting too hot throughout the day. Leave your car underneath trees and overhanging bushes or find a large van or lorry to park beside.

  1. White is right for keeping cool

If you’re buying a new car or hiring one on holiday, the colour can actually play a part in helping to keep the car cool.  White cars reflect the heat and can actually cool down quicker.  Lighter coloured seat covers can also help.

  1. Invest in some cooling accessories

Drivers can purchase relatively inexpensive items such as pocket-sized fans to attach to their dashboard to stay cool and help ward off drowsiness. Sunshades can be bought to reflect the sun rays to reduce the vehicles interior temperature. It’ll also reduce the dashboard temperature and steering wheel by blocking out the hot sun – both accessories can normally be found for under £10.

  1. Keep yourself cool and hydrated

Pop a water bottle in the freezer overnight, and in the morning wrap it up in a towel to stop any drips – it will help you keep cool and once melted, drivers will have ice-cold water to drink. Staying hydrated is vital on long hot journeys, dehydration can cause drowsiness – which is dangerous behind the wheel.

  1. Plan ahead and take a break

Plan ahead and avoid the hottest parts of the day if possible, normally between 1-3pm. If the trip can be made early or late in the day it’s best to do so and play it safe. Also don’t drive for more than 2 hours without taking a 15 minute break to recharge, as recommended by rule 91 of the Highway Code.

  1. Utilise what you have

Draping a damp cloth over the vent will make the air blowing through much cooler. Remember to take the rags out of your car afterwards to prevent mildew building up.  Leave the windows open if you’ve parked up for a summer picnic or doing some jobs in your front garden where you can keep an eye on your car.

For breakdown cover or to compare car insurance prices, Quotezone.co.uk can help.

Jack Russell Terrier rescued after being injured by an escaped dog

Whilst we might not like to think about the prospect, sadly sometimes dogs do injure each other. With the summer months ahead, a national vet charity, PDSA, is offering advice on what to do if your pet-pooch is embroiled in a fight with another dog, after a small terrier encountered an escaped dog out on a spring walk.

When Lucy, a 13-year-old Jack Russell Terrier from Gateshead, and her owner, Janine Webb, headed out for their routine evening walk, neither expected them to come into contact with a roaming dog without an owner in sight.

Thankfully, vets at Gateshead PDSA Pet Hospital were on hand to provide the emergency care needed to tend to Lucy’s sustained injuries following the dog bites. The vet charity is sharing Lucy’s story as the warmer weather lures more dog owners out for lovely walks, meaning more dogs come into contact with one-another.

Janine, Lucy’s devoted owner, said: “We only managed to take a few steps out of my garden when the dog from over the road who had escaped, darted over, and latched onto Lucy. I tried to get Lucy away, but the dog shook her like a rag doll. I quickly realised that he wasn’t going to let go.”

Once Lucy had been freed by two local police offers who happened to be passing, it was clear she had been seriously injured and needed emergency veterinary treatment. Janine contacted her local Gateshead PDSA Pet Hospital for help, and they advised her to visit straight away. Upon arrival, Lucy was thoroughly assessed, and Janine was advised she would need to receive overnight emergency treatment.

“I was heartbroken leaving the Pet Hospital alone. It was the first time we had ever been apart, and I was terrified that we may have said goodbye for good.”

Faith Willsher, a Vet Surgeon at Gateshead PDSA Pet Hospital, said: “Lucy’s injuries were severe. On first examination, she had very prominent bite wounds along her back, some of which were deep. She was admitted for pain relief, antibiotics, a drip, and sedation so we could further assess her wounds.

“Luckily, X-rays showed no internal injuries. However, three deep wounds had caused Lucy’s skin to rip away from the muscle over her back. If left untreated, as well as being extremely painful, they risked becoming infected, which could lead to life-threatening sepsis. All three wounds were carefully cleaned under anaesthetic and stitched up. A drain was placed under the skin to help clear any fluid build-up and prevent infection.”

After a second night of care and monitoring in the Pet Hospital, Lucy returned home to Janine with instructions to rest, wear a cone collar to prevent her licking her stitches, and continue her pain relief and antibiotics. The pair were thrilled to be reunited after a troubling 48 hours apart.

As part of her recovery, Lucy regularly returned to the Pet Hospital to have her wounds cleaned and her dressings reapplied. Unfortunately, as is a common complication following dog bites, the wound became infected despite antibiotics and regular check-ups.

Lucy had to have another anaesthetic to assess the extent of the damage, and sadly, the vet had to remove a large amount of infected skin. A special dressing was applied to protect the area and to help manage the infection and promote healing, which following regular check-ups was soon under control.

One month after the incident, PDSA vets were delighted with Lucy’s progress and signed her off from further treatment.

Janine said: “I honestly don’t know what I would have done if PDSA didn’t exist. I receive benefits, so there’s no way I would have been able to pay for the treatment she needed – it’s money I don’t have to spare.

“I would have gotten into debt or been forced to do the unthinkable and put Lucy to sleep. But she is my world and best friend; she’s the gentlest, loving dog I’ve ever known.”

Faith concluded: “A well-socialised dog will not normally be actively aggressive towards other dogs and won’t go around looking to attack others.  But any dog can become aggressive if they are afraid and feel there is no other way out of the situation. This can be due to a current perceived threat or even past experience making them uncomfortable.

“Although it can be distressing if a dog becomes aggressive, try not to panic. Panic can make the circumstances worse – and if you try to pull your dog out of harm’s way both of you could end up with some nasty injuries. Instead, making a loud noise from a distance can help to distract the other dog, but don’t shout at or make eye contact with them, as this can make them feel more threatened and worsen the situation.

“Luckily, Lucy’s devoted owner ensured she received emergency treatment that allowed her to recover quickly.”

For more expert PDSA advice on what to do if your dog is attacked by another, visit: https://www.pdsa.org.uk/dog-attacks  

Essential HMRC Rules for the Self-Employed: Common Pitfalls to Avoid

For self-employed individuals in the UK, understanding and complying with HM Revenue & Customs (HMRC) regulations is crucial.

Managing your own tax affairs can be complex, and certain aspects of the rules are frequently overlooked, leading to errors that can be costly.

Adam Collins, CEO of Ignite SEO aims to highlight common mistakes made by self-employed individuals and offer guidance on how to avoid them:

Failing to Register for Self-Assessment on Time

One of the first steps you need to take as a newly self-employed individual is to register for Self-Assessment. This needs to be done by the 5th of October in your business’s second tax year. Missing this deadline can result in penalties, and you risk getting caught up in last-minute hassles to sort your taxes.

Misunderstanding Expense Deductions

Determining what expenses can be claimed is critical for the self-employed. While you are allowed to deduct legitimate business expenses to reduce your taxable income, not all expenses are allowable.

For instance, personal expenses must be strictly separated from business ones. Common missteps include improperly claiming home office expenses or the cost of commuting, which is not deductible unless it’s travel to a temporary workplace.

Poor Record Keeping

Accurate record-keeping is vital but often neglected by the self-employed. HMRC requires you to keep records of your income and expenses for at least 5 years after the 31 January submission deadline of the relevant tax year. Failure to maintain proper records can lead to inaccurate tax returns and the potential for stressful and costly audits.

Ignoring National Insurance Contributions

Many self-employed people overlook the importance of National Insurance Contributions (NICs). There are two types you might need to pay: Class 2 if your profits are above a small earnings threshold, and Class 4 if your profits exceed a lower limit. Not understanding or forgetting these contributions can lead to unexpected bills and penalties.

Inadequate Planning for Tax Payments

Tax payments can be a significant financial burden if not planned for adequately. Self-employed individuals are required to pay their taxes through Self-Assessment by the 31st of January each year, and those with significant tax bills must also make payments on account, which are advance payments towards the next year’s tax bill, due in January and July. Failing to budget for these can lead to cash flow issues.

Overlooking VAT Registration

If your annual turnover exceeds the current VAT threshold of £90,000, you must register for VAT. Many self-employed individuals either register too late or fail to register at all, which can lead to penalties and a backdated tax bill. Even if you don’t exceed the threshold, voluntary registration might benefit you by allowing you to reclaim VAT on purchases.

Adam Collins, CEO of Ignite SEO says: “Being self-employed brings the freedom to manage your own business, but it also requires diligence in handling your tax affairs.

“By being aware of these common pitfalls and actively working to avoid them, you can ensure that you stay compliant with HMRC’s regulations and avoid unnecessary penalties.

“Regularly updating your knowledge and possibly consulting with a tax professional can also help manage the complexities associated with self-employment taxes.”

Call to manage risks of cashless giving after 60% of Edinburgh residents donated in 2023

Ansvar, an insurer specialising in the charity, not-for-profit, and faith sectors, is calling for charities and donors in Edinburgh to manage the risks associated with cashless giving.

The advice comes in response to findings from the Charities Aid Foundation, which highlighted significant shifts in donation trends, particularly towards online and cashless methods.

According to the Foundation’s 2024 annual UK Giving Report [1], British citizens contributed an estimated £13.9 billion to charitable causes in 2023, with an estimated 60% of Edinburgh residents having donated during the year. [2] This total represents an increase from £12.7 billion in 2022.

The typical donation remained at £20, demonstrating the continued generosity of the public. However, the COVID-19 pandemic has reshaped the landscape of charitable giving, with a marked decline in cash donations.

In 2019, 51% of donations were made in cash compared to 2021 when it dropped to 29%. In 2022, four in ten people who donated did so via direct debit. [3]

Martyn Fletcher, Deputy Managing Director at Ansvar, emphasised the importance of adapting to changing donation habits while managing associated risks.

Martyn said: “The shift towards cashless giving presents both opportunities and challenges for charities and donors alike. While it provides greater convenience and accessibility for donors, it does mean new challenges for charities in protecting against emerging risks.

“As cashless giving becomes increasingly prevalent, it is vital for charities to prioritise cybersecurity, implementing stringent protocols to safeguard data and donations.”

In light of these developments, Ansvar recommends implementing robust cybersecurity measures to safeguard donor information and financial transactions.

This includes regularly updating security protocols, investing in secure payment gateways, ensuring organisations have relevant insurance protection, and providing staff with cybersecurity training.

Additionally, Ansvar advises donors to exercise vigilance when contributing to charitable causes online, emphasising the importance of verifying the legitimacy of donation platforms and ensuring the confidentiality of personal and financial information.

While acknowledging the inherent risks, Ansvar underscores the numerous benefits of cashless giving, including the ability to make and receive instant donations and the expansion of fundraising channels. With options ranging from handheld card readers to QR codes and text-to-donate services, cashless giving offers convenience and flexibility for both charities and donors.

Martyn Fletcher added: “As the trend towards cashless giving continues to grow, it’s vital for charities and donors to work together to mitigate risks and maximise the impact of charitable contributions.”

Charities and donors are encouraged to follow Ansvar’s guidance to ensure the safe and effective management of cashless donations.

[1]https://www.cafonline.org/docs/default-source/about-us-research/uk_giving_report_2024_final.pdf?sfvrsn=8ac35647_2

[2] https://www.cafonline.org/about-us/research/uk-giving-report

[3] https://www.cafonline.org/docs/default-source/about-us-research/uk_giving_2023.pdf

What is Power of Attorney?

A few places still available at LifeCare’s free info event to help local people simplify the future

Thinking about what would happen in the future if our, or our loved ones, faculties deteriorated can be stressful and worrying. How would someone manage our affairs, access our accounts to set up the right care for us, or pay the bills? Without the right processes in place, an already very emotional situation can be made worse with often very serious consequences.  

Local charity, LifeCare Edinburgh understands how daunting and complex these situations can be and will next month host a free information giving event to help debunk the complexities and help people put the right practical support in place to ensure someone trusted can quickly make decisions on behalf of a loved one if they’re not able, or no longer able, to make them themselves.  

Power of Attorney is a legal document where someone – while they still have mental capacity – nominates a trusted friend or relative to look after their affairs if they later lost capacity in the event of an emergency, illness or accident.

It is not limited to people who are older or unwell, everyone needs to consider setting up a Power of Attorney at any stage of life to avoid any future complications. For example, due to having a stroke, serious accident or dementia.  

Delivered in partnership with experts from Lindsay’s Legal Services team, LifeCare will host its first information giving event designed to encourage people to stop and think about what they need to put in place to help simplify the future.  

Sarah van Putten, Chief Executive of LifeCare said “Unfortunately at LifeCare we are well aware of how stressful life can be when people don’t have the right documents in place.  No one can predict when they may face an unforeseen illness, accident or other debilitating event that may render them incapacitated.  

“As one of Edinburgh’s leading charities providing practical care support we know how emotional these situations can be at the best of times but we also know how much worse they can be when family members and loved ones are locked out of helping access the support for the people they care for. 

“Relatives can’t just walk into a bank and access your money, even if it is to pay for your care. Unless you’ve a Power of Attorney, loved ones would need to apply through court, which can be long and costly. 

“We understand that thinking about the future can be upsetting and frightening. Our free and informal information giving event delivered in partnership with Lindsays is designed to simplify matters; there will be no jargon and there will be plenty of time for questions and discussions and an opportunity to discuss any concerns with legal experts for free.”

LifeCare’s ‘What is Power of Attorney’ event, delivered in partnership with Lindsay’s, will take place at 2pm on Wednesday 1st May in the charity’s fully accessible community café, CafeLife at 2 Cheyne Street, EH4 1JB. 

Free tea and coffee will be available along with the opportunity to find out more about LifeCare’s vital services for older people and the community overall.  

The charity is encouraging people to register via Eventbrite in advance of the meeting: https://www.eventbrite.co.uk/e/lifecares-power-of-attorney-information-event-tickets-856970821797?aff=oddtdtcreator

or visit the LifeCare website https://www.lifecare-edinburgh.org.uk/

or call 0131 343 0940 to register interest.

Stress Awareness month: Experts share tips on reducing stress levels through small, positive actions

April marks Stress Awareness Month in the UK, which since 1992 has sought to raise awareness of the causes and dangers of stress.

Stress is the body’s reaction to pressure or feeling threatened. It is very common and can help people to work hard and achieve their goals. However, too much stress can have a negative impact on your physical, emotional and mental health. 

The theme for this year’s month is Little By Little, focusing on the impacts of small, consistent and positive actions. To mark the month, the learning experts at online training provider High Speed Training have shared some tips to help identify and effectively manage stress at home.

Stress is a normal part of life, and everyone will experience it at some point. There are many causes of stress and they will be different for everyone. Some common sources of stress include:

  • Feeling under lots of pressure. 
  • Facing big changes in your life.
  • Being worried about something or someone. 
  • Not having control over the outcome of a situation. 
  • Having overwhelming responsibilities.
  • Not having enough work or having too much work.
  • Experiencing discrimination, hate or abuse.
  • Going through a period of uncertainty. 

Dr Richard Anderson, Head of Learning & Development at High Speed Training, said: “A key part of managing stress is being able to recognise when you are stressed and responding appropriately. This is crucial as preventing and managing long-term stress can lower your risk for other conditions such as heart disease, obesity, high blood pressure and depression.

“There are many sources of stress in our everyday lives. For many, stressful situations occur in the workplace or due to our jobs. All employers must ensure the health and safety of their employees, including minimising the risk of stress-related illness, so if you are experiencing stress at work, you should try and speak to your employer.”

Know the signs

There are many symptoms of stress, from feeling anxious and angry to physical manifestations, such as headaches, difficulty breathing and muscle aches. 

When you’re stressed, your muscles can contract and become tense, leading to neck pain, headaches, back ache and cramps. Physically relaxing your muscles can help to alleviate these feelings. 

Trying to control your breathing can also help. Try taking a deep breath through your nose, holding it for 5-6 seconds and breathing out through your mouth. Repeating this three times can help increase the amount of oxygen to your brain and reduce your heart rate.

Take Some Time and focus on rest

Taking some time out of your daily routine is essential if you are going to relax your mind and body fully. Activities such as reading, walking, doing a hobby or spending time with friends can all help alleviate stress and allow you to focus on a positive activity.

Sleep is also essential to our wellbeing so you should aim to get a full night’s sleep every night. Most people need around 7-8 hours’ sleep a night, though some people can manage on 6. 

To get a better night’s sleep, try going to bed and getting up at similar times each day to stabilise your body clock, and try to complete a relaxing activity before you go to sleep. It’s also important to ensure your bedroom is sufficiently dark and quiet, and if possible, avoid using electronic devices in bed.

Eat healthily

Dr Anderson said: “Without a balanced diet your body may be more susceptible to stress-related illnesses, so it is vital that you continue to eat healthily when you are feeling stressed. Always eat breakfast and keep hydrated throughout the day to stop yourself running out of energy and feeling tired.

“Eating foods from the 5 key food groups at every meal, consisting of a large amount of fruit, vegetables and starchy foods, a moderate amount of protein and dairy and a small amount of fats and sugars, will help to keep you happy and healthy.

“Try to cut out as many saturated, high-calorie foods as possible, such as pies, pastry, cakes, biscuits and crisps, as these can make you feel sluggish and will be detrimental to your mood.”

Get moving

Exercise is a great way to prevent stress and anxiety and a good way to release tension. Whichever fitness activity you choose to do, even if it’s just for 20 minutes a day, it will help to decrease blood pressure and lower your heart rate: two of the worst physical symptoms of stress.

When you exercise, endorphins are released in your body (as opposed to the adrenaline and cortisol released when you are stressed) which help to produce feelings of well-being and calmness.

Dr Anderson continues: “Everyone will experience stress at some point in their lives. It’s clear that long-term or prolonged periods of stress can have a negative impact on your physical and mental health.

“Identifying the causes of your stress and regularly engaging in stress management activities will help you to respond effectively.”

For more information on managing stress, and for lots more practical advice, please visit the High Speed Training Hub.