advice – Page 26 – The NEN – North Edinburgh News

Seven heatwave hacks to save money on cooling your home

With temperatures set to soar to 30 degrees in parts of the UK this week, many people may find themselves tempted to splurge on household items to help keep them cool.

But keeping temperatures down at home can be expensive. Some hot weather tips are great for lowering the heat, but they can cause your costs to rise.

To help us to save whilst keeping cool this summer, consumer finance expert, Paul Wilson, has shared his top tips on heatwave hacks which can save up to £177 a month.

Avoid portable air conditioning units – save £90

“Homes in the UK tend to be poorly prepared for heatwaves, so when the temperatures start to soar, it can be tempting to spontaneously splurge on the latest cooling gadget or device.”

“Whilst portable air conditioning units sound like a great idea in theory, in principle they can eat through your money and wrack up heavy costs on your energy bills. Our research shows that portable air conditioning units cost around 38p per hour.

“Based on the average run time of four hours, 18 mins during the day and four hours, 48 mins at night, this could add £24 per week onto your energy bill, if not more.

“According to Uswitch, running an standard electric fan will cost only £1.64 per week, which means running air conditioning would cost you over 14x more for the same effect!”

Opt for cotton sheets – save £7

“There’s nothing worse than being kept awake all night due to the heat. Rather than buying satin sheets, opt for white cotton sheets. The light and breathable material will enable you to sleep much easier during a heatwave.

They come at the fraction of the cost of satin sheets which retail around £18. If you’re thinking of purchasing sheets for a double-bed, from a large online retailer, you could save as much as £7 by choosing the cotton option over satin.”

Ditch branded summer toiletries – save £7

“Suncream is an essential summer toiletry, especially when the temperatures are set to hit highs of 30 degrees. But instead of splurging on summer sun essentials, ditch the household brands and choose supermarket branded items instead.”

“They’re just as safe and are often more than half the price of the branded alternative. For instance, you could get your hands on a budget-friendly suncream for £3.90 instead of a household name brand that retails at £7.”

“For those that suffer from Hayfever, try swapping out your usual branded packet of tablets for a generic branded packet to save half of the price.”

Take a cold shower – save £2

“Jumping in the shower is a great way to cool off instantly when the temperature climbs, but make sure you’re being efficient with your water usage. Reduce the number of baths you are taking and opt for a short, cold shower with a water-efficient shower head.”

“This saves you the cost of heating water and reduces steam which would make your bathroom hotter – which is the last thing you want in a heatwave. If you swapped a daily bath to a short four minute shower, you could save £24.82 over the course of a year.”

Swap coffee for flavoured water – save £27

“It can be tricky to stay productive when you’re trying to work in a stuffy office or at home during a heatwave, especially when you’ve had a bad night’s sleep thanks to soaring temperatures. So, it’s a natural urge for many of us to want to reach for a cup of coffee for a caffeine boost in the morning.”

“But caffeine can actually make you feel hotter in a heatwave, as it can make you feel jittery, and this can have a knock-on effect on your productivity. Instead, try swapping your takeaway coffees, from a popular high street chain, for large bottles of water.

Keeping hydrated in a heatwave is crucial, as your body sweats more to keep itself cool. Plus, your wallet will thank you later, as you could easily save £6 each week by swapping your coffees for flavoured water.”

Turn appliances off when you’re not using them – save £36

“When the heatwave hits, the last thing any of us want to do is generate more heat indoors. But did you know that electrical appliances generate heat whilst they’re in standby mode? Not only does this create more heat in your home, but it also adds extra costs to your utility bills.”

“The average UK household wastes around 30% of their energy usage, adding up to a huge £429 on an annual electricity bill. Appliances like TV’s generate heat when they are left on standby, so make sure you switch everything off if it’s not being used.”

Air dry clothes – save £8

“Hot weather is the perfect condition for air drying clothes and getting on top of that dreaded laundry pile. Check what rating your tumble dryer is, so that you can make some quick savings. For instance, a ‘C’ rated dryer costs over £100 a year to run, meaning that you can easily cut costs over the summer months simply by letting clothes air dry in the garden or well ventilated rooms in your home.”

“As with any cost-saving plans, the key is convenience when figuring out if you can stick to a cost-saving technique or not. Lockdown has been tough on all of us and the heatwave offers Brits a great chance to get out and about and make the most of restrictions lifting. Hopefully these tips will offer options on how to keep costs down and stay cool, whilst still being able to make the most of the great weather.”

Paul Wilson is a Consumer Finance Expert at Financial Conduct Authority authorised and regulated credit broker CashLady.com.

Letters: When is your child old enough to be left home alone?

Dear Editor,

School’s out for summer and parents will be making important decisions about childcare over the next few weeks.

There isn’t a legal minimum age for a child to stay home or go out alone and parents often call the NSPCC Helpline to ask for advice on the appropriate age.

There’s no set rule for all because every child is different, but between work appointments and other family commitments, it’s inevitable that parents will have to consider whether to leave their child home alone at some point.

It can be difficult to know what’s best and with this in mind here’s some guidance about when it’s safe for your child to be home alone.

Infants and young children aged 0-3 years old should never be left alone – even for 15 minutes while you pop down the road. This also applies to leaving them in your car while you run into the shops.

While every child is different, we wouldn’t recommend leaving a child under 12 years old home alone, particularly for long periods of time.

It’s important to talk to your child about anything they may be worried about. Regularly checking how they feel can pinpoint any concerns and help you decide if they are ready to be left alone.

A child who doesn’t feel comfortable about staying alone should never be left home alone. Even if they are older, they may not be ready to look after themselves or know what to do in an emergency.

We have checklists to help keep children safe, visit:

https://www.nspcc.org.uk/keeping-children-safe/in-the-home/home-alone/

Childline is also here for them. They can speak to a trained counsellor for FREE, 24 hours a day, 7 days a week, on 0800 1111 or via 1-2-1 chat on www.childline.org.uk

Gail Sayles

Local Campaigns Manager

NSPCC Scotland

HMRC phishing scams – how to spot and avoid bogus communications

Fake emails, calls and messages suggesting they are from Her Majesty’s Revenue & Customs (HMRC) have grown exponentially in the last five years with many people falling foul to fraudsters.

Here, Perrys Chartered Accountants discusses the latest HMRC cyber scams doing the rounds and how to spot bogus communications:

In 2021, HMRC received more than 670,000 calls from individuals reporting tax scams. Despite a significant drop in reports to HMRC in recent months, statistics show that tax-related scams doubled during the pandemic and HMRC is still advising caution of any correspondence – particularly via text or email – implying it is from the tax authority.

Scams can come in many forms. However, the most common tactic used by fraudsters is contacting potential victims via automated messages. So, what should you look out for?

HMRC email scams

Phishing attacks aren’t new, but the tactics employed by fraudsters have become increasingly sophisticated over the years with many able to replicate email addresses from authorities, such as HMRC, that on first glance look bona fide.

These attacks aim to extract personal information and data from an individual that enables fraudsters to steal identities, bank details and more.

One such campaign doing the rounds is an email telling customers that they are eligible to receive an employment income support scheme credit during the COVID-19 pandemic. If you receive such an email, you should not reply to it, click on any links in the email or open any attachments. You should also avoid disclosing any personal or payment information. Instead, report it immediately to HMRC by emailing it to phishing@hmrc.gov.uk.

Fake tax rebates

Another common scam is the offer of a tax rebate either via text or email. HMRC will never contact anyone by text or email about tax rebates, so any messages received offering a refund will certainly be fake. If you receive any such message, do not reply but report it to HMRC and then delete it.

Be wary of website links and malicious web pages

HMRC will never ask you to click on a link to complete your details online to receive a rebate.

Web pages can also be dangerous with many fake sites cloning or copying official pages from HMRC’s website or claiming to be officially affiliated with the tax authority. To avoid being fooled by a fake website, always visit HMRC directly by typing the government’s official URL https://www.gov.uk/ into your browser.

HMRC text scams

HMRC will never ask for any personal or financial information when sending out texts. If you receive such a text, do not reply to it or open any links contained in the message. Instead, you can send any phishing text messages to HMRC using the text number 60599 or by emailing it to phishing@hmrc.gov.uk.

HMRC phone scams

Phone scams are performed using a variety of methods and are often used to target elderly and vulnerable people.

A popular way for fraudsters to target potential victims is by using an automated message. HMRC is aware of a scam which tells the receiver that they are the subject of a lawsuit and to press 1 to speak to a caseworker to make a payment. This is false. If you receive such a call, you should end it immediately.

Other similar scams might refer to National Insurance number fraud or tax refunds and will ask you to supply bank or credit card information. If you are at all unsure, or you cannot verify the caller, hang up and report it to Action Fraud.

When reporting phone scams, you should include the date of the call, the phone number used to contact you and what the call was about. You can also contact HMRC directly on its phone number 0300 200 3310 to verify the legitimacy of any calls you receive alleging to be from the authority.

HMRC WhatsApp scams

HMRC will never use WhatsApp to contact customers about a tax refund. If you receive any such communication via WhatsApp saying it is from HMRC, you should report it immediately by emailing HMRC and then delete it.

HMRC social media scams

One of the most recent social media scams being used to con people is the distribution of direct messages via Twitter offering a tax refund. These messages are not genuine and HMRC will never use social media platforms, such as Twitter, Instagram, Facebook and LinkedIn, to offer tax rebates or request personal information. Ignore all such messages and report them to HMRC straight away.

HMRC refund companies

Refund companies that send emails or texts advertising their services and offering to apply for a tax rebate on your behalf in return for a fee are not connected with HMRC in any way. Before using any such service, you should read the company’s terms and conditions or disclaimers and think carefully before instructing them to assist you. If in doubt, contact a professional accountant for advice.

HMRC customs duty scams

Changes officially introduced by HMRC on 1 January 2021 mean that some UK consumers buying goods from EU businesses might need to pay customs charges when their goods are delivered. This change in regulations has resulted in a surge of associated email and text scams asking for customs duty payments.

Customers are contacted via false emails or texts and told they must pay customs duty to receive a valuable parcel which doesn’t exist. If you are not expecting any parcel or if you are in any doubt as to the authenticity of such messages, then do not reply. Instead, you should report any suspicious activity to HMRC immediately by emailing phishing@hmrc.gov.uk.

University students taking part-time jobs

According to HMRC, undergraduates taking part-time jobs are at increased risk of falling victim to scams – particularly if they are new to interacting with the tax authority and unfamiliar with its processes.

Between April and May 2021, more than 5,000 phone scams were reported to HMRC by 18 to 24 year olds. The advice is to be wary if you are contacted out of the blue by someone asking for money or personal information.

Mike Fell, Head of Cyber Security Operations of HMRC, said: “We see high numbers of fraudsters contacting people claiming to be from HMRC. If in doubt, our advice is – do not reply directly to anything suspicious, but contact HMRC through GOV.UK straight away and search GOV.UK for ‘HMRC scams’.

For further information and guidance about HMRC phishing scams, visit HMRC’s official web page https://www.gov.uk/topic/dealing-with-hmrc/phishing-scams.

The weather hots up – but are you hot on water safety?

As the heatwave sweeping across the UK continues, the Royal Life Saving Society UK (RLSS UK) fears that many people will head to waterways in a bid to cool off from the 30+ degrees reported to hit some regions this week.

A 16-year-old boy tragically lost his life to drowning in Lancashire over the weekend and the charity is urging people to ensure enjoying the water is fun and not fatal.

Lee Heard, Charity Director at RLSS UK said: “Every year during the summer we see a sharp rise in the number of accidental drownings in the UK as many people look to cool off on hot summer days like we are experiencing currently.

“I deeply regret to say we have already seen a number of drownings already in the past few weeks as the temperatures have soared.

“It is vital to ensure that everyone has an understanding of water safety and makes it their responsibility to educate their family and friends on how water can be enjoyed safely to prevent such tragedies. In July 2021, there were 49 accidental drowning fatalities in the space of just two weeks in the UK.

“We want to help families enjoy water safely with our summer water safety information. We truly believe that people can be equipped with the right knowledge around water safety, and as a result we won’t need to see the fatalities we currently are seeing with accidental drownings.”

The Royal Life Saving Society UK has some simple and easy to follow tips on its website and social media channels to help keep families safe this summer, including their five summer water safety tips:

Look out for Lifeguards
If you’re looking for a place to cool off, always find a lifeguarded swimming site.
It’s colder than it looks
Water at open and inland sites is often much colder than it looks, cold water can affect your ability to swim and self-rescue.
Don’t go too far
Always swim parallel to the shore, that way you’re never too far away from it.
It’s stronger than it looks
Currents in the water can be very strong. If you find yourself caught in a current – don’t swim against it – you’ll tire yourself out. Stay calm, swim with the current and call for help.
Bring a friend
Always bring a friend when you go swimming so if anything goes wrong, you’ve got someone there to help.

Lee continued: “We often see people trying to cool off in lakes, quarries, rivers and other waterways when we experience extremely warm weather like this week brings, and many of these people do not have the experience of swimming in these waters and that is where we see people getting into trouble.

“As a result we then see others trying to help those in difficulty by going into the water themselves to attempt a rescue which can have fatal consequences.

“ If you or someone else finds themselves in difficulty in the water, it’s vital to remember the Water Safety Code:

whenever you are around water you should stop and think to assess your surroundings and look for any dangers;

stay together when around water and always go with family and friends;

in an emergency call 999 and ask for the Fire and Rescue service when inland and the Coastguard if at the coast;

and finally float to live, if you fall in or become tired, stay calm, float on your back and call for help, or if you see someone in the water, throw something that floats to them and resist temptation to go in.”

For further water safety information visit the RLSS UK website – www.rlss.org.uk.

‘Hello Summer’: NHS 24 launch summer health campaign

With the summer holidays now fully underway across Scotland, NHS 24 is sharing summer health advice to keep people happy and healthy throughout the season.

The campaign ‘Hello Summer’ signposts people to the correct health advice and services if they need help during the holidays. Topics such as hay fever, sun safety, kids’ injuries, BBQ food safety and hydration will all be covered.

Dr Paul Perry, a GP and Associate Medical Director at NHS 24, says: ‘The summer holidays are a great chance for family, friends and communities to spend time together and relax in hopefully nicer weather or travel further afield to enjoy a break away from home.

“It’s worth remembering a few small steps that can keep you and your family safe from common summer health issues such as hay fever, sunburn and insect bites. Most summer health complaints can be safely treated at home, so our ‘Hello Summer’ campaign will help people to avoid illness and when and where to seek medical advice if needed.”

General advice and information on how to stay healthy can be found at www.nhsinform.scot.

UKHSA urges those with new or multiple sexual partners to be vigilant as monkeypox outbreak grows

Outbreak continues to grow and cases remain primarily in gay, bisexual, or men who have sex with men (GBMSM), within interconnected sexual networks.

The UK Health Security Agency (UKHSA) has published its second technical briefing on the ongoing monkeypox outbreak. The briefing shares UKHSA analyses with public health investigators and academic partners.

The latest epidemiological data, findings from interviews with patients and preliminary analyses are included to understand how the outbreak is evolving and to inform timely and effective public health interventions.

Investigations and modelling continue to show that the outbreak is growing and cases remain primarily in gay, bisexual, or men who have sex with men (GBMSM), within interconnected sexual networks.

UKHSA continues to work with partners including the Terrence Higgins Trust, Stonewall and the GBMSM community to raise awareness of the signs and symptoms of monkeypox. The LGBT Consortium and Pride organisers across the UK have been encouraged to help share public health messaging during Pride month.

79% of England cases are known to be London residents and 99% of all confirmed cases are male, with 5 confirmed female cases. The median age of confirmed cases in the UK was 37 years old.

Of the 813 cases identified in England up to 22 June, 321 (39.5%) had enhanced surveillance questionnaires. The majority (96%) of cases were GBMSM, with further data to indicate transmission is occurring in some sexual networks both internationally and domestically.

Cases frequently reported history of a sexually transmitted infection (STI) in the last year (54.2%) and 10 or more sexual partners in the last 3 months (31.8%). Existing links between cases and sexual health services will be used to identify those at highest risk who are eligible for pre-exposure vaccination.

Dr Meera Chand, Director of Clinical and Emerging Infections, UKHSA said: “If you’ve recently had new or multiple sexual partners, please be vigilant to the symptoms of monkeypox. Currently the majority of cases have been in men who are gay, bisexual or have sex with men. However, anyone who has had close contact with an individual with symptoms is also at increased risk.

“If you are concerned that you may have monkeypox, don’t go to events, meet with friends or have sexual contact. Instead, stay at home and contact 111 or your local sexual health service for advice. Please contact the clinic ahead of your visit and avoid close contact with others until you’ve been reviewed by a clinician.

“To assist with our contact tracing, we encourage everyone to ensure they exchange contact details with sexual partners, to help us limit further transmission where cases occur.

“We are grateful to all those who have come forward for testing and who help us understand the outbreak through participating in studies and investigations.”

UKHSA will continue to publish regular technical briefings as the response to the outbreak continues.

Learning Disability Week: How to support your child

This week is Learning Disability Week (20^th – 26^th June) and an education expert has shared five pieces of advice on how to support children if they have learning disabilities.

Interestingly, research conducted by Oxford Home Schooling revealed that while overseeing their children’s learning during lockdown, many parents spotted potential signs of a learning difficulty.

Nearly half (47%) identified symptoms of dyslexia (difficulty reading, writing and spelling), whilst more than one in four (29%) observed possible indicators of dysgraphia (impaired handwriting or spelling).

To help parents who now think their child may have a learning difficulty, Greg Smith, Head of Operations at Oxford Home Schooling, has put together a guide on how best to support your child and what your next steps should be.

Get your child diagnosed

If your child’s difficulties are having a significant impact on their learning, it’s a good idea to have them tested for a condition and diagnosed.

A diagnosis can open the door for your child to receive appropriate learning support in school. This includes allowing them extra time in exams and being supported by a teaching assistant, so it’s a good idea to look into this as early as possible.

If you’ve observed signs that your child may have a learning difficulty, you should speak to your GP, who can either make the diagnosis themselves, or refer the child for the appropriate tests.

Speak to your GP

Once a child is diagnosed with a learning difficulty, you should consult your GP. They will then be able to recommend and refer you to an appropriate specialist for support¹.

Specialists can include speech and language therapists, educational and clinical psychologists and paediatricians, among others.

Make the school aware

Once you have an idea of the areas where your child is struggling, you will need to make their school and teachers aware of the situation.

This will allow the school to put extra support in place should your child require it. They will need time to consider how the condition might affect the child’s learning and work out how best to adapt their teaching.

Talk to others

Many parents find it difficult to process the diagnosis of a learning difficulty and it can be a challenge to adapt to your child’s new needs.

Don’t be afraid to seek out the support of other parents who have experienced similar situations. There are many support groups and forums out there for advice, and you and your child can even build new friendships.

Support your child

The important thing to remember is that you need to support your child, whether this is with their learning, or any other aspects of life that they struggle with.

Being diagnosed with a learning difficulty is by no means the end of the world and children with such conditions go on to enjoy rich and fulfilling lives.

You will need to be patient, and it may be challenging at times, but with the correct support system in place your child will be fine.

For information on the benefits of homeschooling for children with learning disabilities and special educational needs, head to this page:

https://www.oxfordhomeschooling.co.uk/special-situations/

Expert reveals why you sweat during sleep … and how you can stop it

With the nights turning warmer, sweating during sleep can be a source of major discomfort and prevent you from having a good nights sleep.

Sleep expert Andrea Strand from Eachnight Mattresses explains why you sweat during sleep and how to prevent and treat it.

Why do I sweat during my sleep?

Sweating during sleep is a common occurrence and happens for mainly two reasons. The first is your environment. Whilst it’s enjoyable to snuggle under a heavy blanket or wear warm pyjamas, these things can often lead to waking up in the middle of the night covered in sweat. Another reason is underlying medical issues.

The Mayo Clinic have listed numerous factors that can contribute to those unwanted night sweats, including hormone disorders, sleep apnea, anxiety and viral infections to name but a few.

Is there an optimum temperature to sleep in to keep me cool?

For an improved sleeping environment, the ideal temperature to turn your thermostat to is between 15 and 20 degrees Celsius. Additionally, adding a cooling mattress topper or switching to a lighter and more breathable bedding with moisture-wicking material can vastly cool down your bed.

If this is not cool enough for you, you can always place a cool pack under your pillow to lower your body temperature and stop the sweating.

Are there any lifestyle changes I can make that could prevent sweating during the night?

Yes, there are! Avoid eating a large meal at least two to three hours before sleeping. This means your digestive system won’t be working after your fall asleep, allowing your body to rest more. Avoiding spicy foods and caffeine at night can also be a great way to beat the night-time sweats.

Caffeine is a stimulant and can increase your heart rate, leading to a raise in blood pressure which can activate sweat glands.

When should I be concerned about night sweats?

If your night sweats get to the point that you begin to experience daytime fatigue as a result of lost sleep from sweating, it’s time to see a doctor.

If you have been sweating consistently for two weeks or more with no signs of it getting better, that’s also when you should consider seeking professional help.

Can stress lead to sweating at night?

Yes, it can. Whether it is stress due to recurring bad dreams, or general anxiety, stress is a hormonal issue which can lead to sweating.

Doing activities such as yoga and meditation before bedtime is a great way to reduce stress and calm the mind, however if stress persists, seek professional help.

Surviving Suicidal Thoughts – sharing personal stories for support

“‘I’m struggling’. Those two words were all it took.“

NHS 24 and the National Suicide Prevention Leadership Group (NSPLG) are offering new support to people living with thoughts of suicide or plans to end their own life.

Short video clips are hosted on NHS inform, where people from across Scotland tell their individual stories. The people featured generously share the ways they have found to live past their suicidal thoughts or intentions. The aim is to offer people in this situation support to better manage these thoughts and to find hope..

The videos are presented alongside information on how to listen and talk about suicidal feelings. There is advice on ways to cope when it feels as though you can’t, and what warning signs to look for as well as how to reach urgent help via 999, the Samaritans or 111.

NHS 24 Director of Service Delivery, Janice Houston said: “Our first priority is offering a compassionate service to everyone that contacts us about their mental health, and we know that some people would prefer to listen than to talk – at least at first.

“We are very pleased to be able to offer this option to people experiencing thoughts of suicide and our thanks go to those who have shared their journeys so generously.

“For anyone who is concerned for themselves or anyone else, we encourage you to listen to these stories and to find someone who can listen to you – whether that is a friend, colleague or family member, or one of the specialist helplines available 24/7.”

NSPLG chair Rose Fitzpatrick CBE QPM said: “We are committed to exploring innovations in digital technology to help save lives from the tragedy of suicide. The creation of the new Surviving Suicidal Thoughts resource on the NHS Inform website represents a significant step towards better supporting those who are having suicidal thoughts and their loved ones.

“This new resource, developed with our partners at NHS 24, is intended to help those thinking about suicide and those who are supporting someone who may be suicidal. It features people who have themselves known these tough times describing what they experienced and what has helped each of them get through.

“We hope these compelling personal stories will encourage people experiencing suicidal thoughts to know that they can get through such dark moments and will also provide information for others on how to support someone who may be suicidal. We believe that suicide prevention can be everyone’s business.”

NSPLG Lived Experience Panel member Neil Renton features in one of the videos and is urging people to seek help by talking about their mental health.

Recalling his own story, he said: “Currently I feel really good mentally, but it’s not always been like that.

“I think the thing that caught me out was I wasn’t expecting to feel as bad as I did. It was hard to pinpoint exactly what made me feel depressed and low and took me to feel suicidal.

He added: “I think I was in denial because there wasn’t anything that set it off or triggered it, I came from a loving family, I’m well-supported, life and soul of the party. I felt I didn’t have an excuse so I found it really difficult to appreciate that I could have been suffering mentally.

“It was a struggle to be open and honest with others, be it my wife, family, medical people, friends and colleagues as well. You were always worried you were going to be judged, people would look at you differently.

“I remember what it was like when I was suicidal and just felt like there was nothing else I could do.

“I’d hate for anybody to be in the position I was in. I could see it like an edge I was running towards and no obstacle could stop me.

“My family would be like a wall I would smash through, my friends barbed wire I could jump over and there was nothing stopping me getting to that edge.

“And I just remember thinking: ‘I really need to say something at this point or that’s me gone’.

“I was dreaming up this big speech to my wife that I wanted to be poignant and memorable, but I simply said: ‘I’m struggling’. Those two words were all it took.

“We talked for hours, I gained confidence, felt supported and from there I got the help I needed and continue to work on my mental health to this day.

“Please talk about it.”

The content is for anyone experiencing thoughts of suicide. It is for those around them, family, friends, work mates and others too. The full stories are also on the NHS 24 YouTube channel.

Mental Health Awareness Week: Doctor’s advice on combatting loneliness and social isolation

Loneliness affects more than 25 million people in England, disproportionally affecting older people
Psychologist Dr Cecilia Radecka shares what it means to be socially isolated, how it affects our brains and the steps you can take to overcome its effects

For Loneliness Awareness Week (13^th-17^th June), a psychologist has shared her top advice on how to overcome the effects of social isolation.

Below, Dr Cecilia Radecka, psychologist at Livi, explains the difference between loneliness and social isolation and looks at how social isolation affects our brains.

How to overcome the effects of social isolation

Make social connections a priority

“Although it may seem impossible, making small steps to connect with others is important. There are many forms of friendships – but the key here is quality, not quantity,” explains Dr Radecka. “Arrange to chat to someone you haven’t spoken to in a while or set up a weekly phone call.”

Engage in the community

Being part of a community gives us a strong sense of belonging. Join a class based on your interests. “Doing activities that we enjoy is good for our mental wellbeing and a way to meet new people,” says Dr Radecka. Try taking part in a book club, dog-walking group or choir or volunteering at a community garden. One study found that group singing significantly boosts psychological wellbeing.

Get moving

“If you’re struggling with social anxiety, keeping physically active can improve your mood and decrease symptoms of depression and anxiety,” says Dr Radecka. “It boosts the feel-good chemicals in the brain and decreases stress hormones, including adrenaline and cortisol.”

Ask for help

Dr Radecka said: “If you feel that social isolation and loneliness are affecting your health, don’t be afraid to reach out to family, friends or a health professional. A Livi doctor or therapist can evaluate your symptoms and talk you through treatment options available.”

The difference between social isolation and loneliness

“The main difference between social isolation and loneliness is in how people experience them,” says Dr Cecilia Radecka, a Livi psychologist.

“Social isolation is a state where you have few people to interact with regularly. Loneliness is a feeling, where you can be surrounded by people yet still feel lonely.

“Studies show that it isn’t the quantity but the quality of social interactions that matters. For example, while social media can help us stay connected, it can lead to lower quality interactions. One study found that spending too much time on social media can increase feelings of loneliness.”

It’s not just the elderly who feel lonely

Social isolation disproportionally affects older people, and in some countries, up to 1 in 3 older people are lonely.

“Older adults are at increased risk of loneliness and social isolation due to living alone, the loss of friends or family and poor health,” says Dr Radecka.

However, social isolation can affect us all at some point. For some, being socially isolated comes and goes – perhaps as a consequence of life events, like a death of a loved one, a relationship break-up or moving somewhere new. For others, it’s more long term.

How social isolation affects our mental health

Social isolation is associated with an increased risk of mental health problems like anxiety and depression – and mental health issues can also increase your chances of feeling lonely. There’s even evidence that social isolation can shorten life span. A study found that people who are socially isolated are more likely to die prematurely, regardless of underlying health issues.

However, while social isolation and loneliness can impair our cognitive function, there’s also evidence that re-socialising and making new connections can reverse the negative effects of isolation. In a recent study conducted during the pandemic, residents who suffered cognitive decline during lockdown quickly recovered when restrictions eased.

To improve access to mental health treatment, Livi, the UK’s largest digital healthcare company, has this week launched an Online Therapy service, offering Cognitive Behavioural Therapy with qualified and accredited mental health practitioners. Appointments can be booked online, and people can see a therapist by video in their own home, at a time that suits them.

George Jones, Director of Mental Health at Livi, said: “England saw a record 4.3 million referrals to mental health services last year, and every month our GPs help thousands of patients with mental health concerns.

“Livi’s new Online Therapy service will improve access to mental health treatment for patients and ease the pressure on NHS services.

“Everyone should have access to the help they need, when they need it, and outstanding digital healthcare can play a vital part in meeting increased demand by improving access and reducing waiting times.”

Livi partners with the NHS to provide video appointments with GPs and other health professionals, covering eight million patients under NHS contract.