Tag: High Speed Training

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.

Loneliness Awareness Week: Expert shares tips to help those experiencing loneliness

Loneliness Awareness Week (12 – 18 June) is an initiative by the Marmalade Trust, which aims to raise awareness of loneliness across the UK and beyond.

According to research, 85% of UK adults have experienced loneliness within the last 12 months.[1]

To mark this important week, the experts at leading online training provider High Speed Training have shared some tips on how to identify the problem and help someone experiencing loneliness.

Loneliness refers to the state of being alone or the perception of being alone and isolated. This can have a significant impact on a person’s mental health. 

Ellie Collier, Health and Social Care Learning and Development Manager, at High Speed Training said: “Loneliness has many different causes that vary from person to person. For some people, it may be a life event that has made them feel lonely, whilst others may feel lonely at certain times of the year. It is important to note that feelings of loneliness can change over time and depending on the circumstances.”

Some common causes of loneliness include:

  • Ill Health
  • Changing job, school or working from home
  • Living alone
  • Family or relationship issues
  • Issues around self-esteem
  • Mental health issues
  • Age – older people can be at particular risk of loneliness
  • Bereavement
  • Discrimination

Loneliness can lead to a myriad of health problems, especially if it is undetected. Problems can include depression, a loss of appetite, insomnia or the development of unhealthy habits.

What are the Symptoms of Loneliness?

Some feelings you might have when lonely include feeling like nobody needs or wants you and feeling like you don’t have any meaningful relationships. Other symptoms of loneliness include:

  • Feeling tired or lacking energy
  • Feeling tired or lacking energy.
  • Increased stress levels.
  • Feelings of anxiety or restlessness.
  • Spending a lot of time on social media.
  • Gaining weight or experiencing a decrease in appetite.
  • Feeling run down or experiencing frequent illness.
  • An inability to focus.
  • Insomnia or interrupted sleep.
  • Feelings of self-doubt, hopelessness or worthlessness.

Ellie continued: “Everyone feels lonely at some point in their life. While this doesn’t make the feelings any better, it is reassuring to know that others feel the same and are experiencing similar things. There are lots of things that you can do to help someone who is experiencing loneliness.

“Reach out. Simply being there for them, and letting them know you are there and that you care, can be very helpful. Don’t be afraid to ask them how they’re feeling – having someone willing to listen can be a great comfort.

“You could try offering to attend a new club or try volunteering with them. These are great ways to meet new people while pursuing a hobby or helping a cause you believe in. Often charities and local organisations are in need of more volunteers, and it can lead to feelings of gratitude and provide a sense of real purpose knowing you’re helping others.”

“It’s important to be patient: when someone is lonely, particularly if their loneliness is associated with poor mental or physical health, they may be irritable or feel misunderstood. Patience and gentle reassurance can go a long way in helping them and showing you care.”

For more information on how to help someone with loneliness, please visit the High Speed Training Hub.

#LonelinessAwarenessWeek

Study finds that 96% of us not testing smoke alarms regularly enough

A study by online training provider High Speed Training has found that 96% of GB residents are not testing their smoke alarms as regularly as recommended, and that less than half have a fire escape plan for their home.

  • In the year 2020/21, fire services in England, Scotland and Wales attended over 630,000 total incidents, tragically resulting in over 300 fatalities.
  • Many of these incidents occur in the home. In fact, 20 people are injured or killed every day just by accidental fires that start in their kitchens.
  • As part of a report on residential fire safety, High Speed Training surveyed over 2000 GB adults, and found that an incredibly high number [96%] were not engaging in weekly testing as is recommended by fire services.

Smoke alarms are one of the most effective defences against fatal fires in the home, with estimates suggesting that you are eight times more likely to die in a fire if your home does not have working smoke alarms.

There should also be one smoke alarm placed on every level of a home, which was the case with 84% of the survey respondents.

In private rented and social rented homes, it is the duty of the landlord to ensure a suitable number of smoke alarms are installed and functional at the beginning of the tenancy, with at least one smoke alarm on each storey where a room is used as living accommodation. 

If a fire does break out in your home, having an agreed escape plan is essential to increase your chances of escaping without serious injury. The main key to a good fire escape plan is to include alternate routes to safety in case one exit is blocked or dangerous to use. 

Though escape plans are recommended by fire services, the survey found that 55% of people in the GB do not have a fire escape plan in place in their home. The report also found that younger generations are less likely to have a plan in place, with 68% of 18-24 year olds saying they don’t have or don’t know if they have a plan.

In contrast, 45-55 year olds are most likely to have a plan, with 51% stating they have an escape route prepared. 

Faulty electrics, including appliances, wiring, and overloaded sockets, cause around 4,000 house fires in England every year. The maximum current allowed to safely flow through the socket (power rating) should be clearly marked on the back or underside of the extension lead. If not, you should refer to the manufacturer’s instructions. 

High Speed Training’s report found that 77% of respondents were unsure on how to check either the voltage or the amperage levels of a socket.

Closing all of the internal doors in your home is one way to increase your chances of being able to escape from a house fire. A closed door can hold back fire and smoke, and buy you precious time to escape. However, in our survey, we found that 66% of people don’t close their internal doors every night.

Another simple step to add to your routine is to make sure that your exit route is clear of trip hazards. In the disorientating smoke of a house fire, objects on the floor could pose a real risk. Our survey found that a huge 71% of respondents don’t ensure their exit routes are clear every night.

William Cunningham MIFSM, MIIRSM, GradIOSH, DipFD, Director of Safety Group and Fire Safety Consultant, said: “Over the last few years, we have all spent more time at home. It is so important that we make sure that our homes are as safe as possible, minimising the risks of a fire breaking out, and maximising our chances of escaping safely if one does.

“Having spent over 15 years working in fire safety, I can say that the steps included in this report, such as regularly testing properly placed smoke alarms, ensuring you have an escape plan, and not overloading sockets, are simple and practical ways to improve the fire safety of your home.

“The stats that High Speed Training have found show that many households across the UK could be doing more to reduce the risk of a fire breaking out in their homes. There is a real need to raise awareness of what can be done to improve fire safety across the country.

“By following the advice suggested in this report and by fire services across the country, we can decrease the risk of serious and potentially fatal fires occurring in our homes.”

Richard Anderson, Head of Learning and Development at High Speed Training, said: “This report really highlights the need for everyone to have an awareness of how important it is to practise good fire safety at home.

“The steps outlined in this report are practical and accessible, and can easily be adopted by all homes to minimise the risk of a tragic fire.

“We would encourage everyone to assess the current situation in their home, and make any necessary changes to improve the fire safety of their property.”

For more information on the results found in the survey, including more detailed statistics on the importance of night-time routines, fire doors and smoke alarm placement, the full report can be viewed at:

www.highspeedtraining.co.uk/hub/report-fire-safety-in-the-home/

Natasha’s Law: One year on

New study finds less than half of people trust that all allergens have been correctly identified in food

A year on from the introduction of Natasha’s Law, which requires food businesses to include full ingredients labelling on prepacked for direct sale foods, new research from online training provider High Speed Training has found that only 47% of people trust that the manufacturer or premises serving the food has correctly identified all of the allergens in the product.

Natasha’s Law, which came into force on the 1st October 2021, was proposed after the tragic death of Natasha Ednan-Laperouse, a 15-year-old who died in 2016 after suffering an allergic reaction to sesame seeds that were baked into the dough of a baguette. 

The sandwich did not have any allergen advice on its wrapper as it was prepared on the premises. At the time, this was not required by law.

Natasha’s Law requires food businesses to include full ingredient labelling on prepacked for direct sale foods – products packed on the same premises from which they are being sold.

Common foods that can fall into this category include sandwiches, salads and pies sold from the premises in which they are made.

A year on from the Law coming into effect, High Speed Training has conducted a survey exploring the impact the changes in legislation have made.

The survey of over 1000 UK adults found that less than half (47%) of respondents trust that the manufacturer or premises serving the food has correctly identified all of the allergens in the product, highlighting the need for food businesses to do more to reassure their customers.

The survey also found that only 37% of respondents felt that they are more aware of food-based allergens now than they were a year ago, demonstrating that overall knowledge of allergens is still relatively low.

When asked if they could name any of the 14 allergens that food businesses must declare under UK law, a huge 53% said they wouldn’t be able to name any, with a further 20% only being able to name between one and three.

Tash Blythe, Food and Drink Learning Designer at High Speed Training, said: “Since Natasha’s Law was introduced, we have seen high numbers of businesses and individuals taking our Allergens Awareness course, as premises worked to ensure that they were compliant with the new regulations.

“However, these results clearly show that there is still work to be done to educate both businesses and the general public on the importance of allergens and their clear labelling, and to help build the trust of customers and consumers. 

“In the UK, an estimated two million people are living with a diagnosed food allergy, so it is vital that everyone is aware of the potential dangers of mislabelled products. We would urge all businesses and consumers to increase their knowledge of allergens and understand how to safely label and identify their presence in products.”

To find out more about allergens and Natasha’s Law, visit:

https://hub.highspeedtraining.co.uk/natashas-law/

Free safeguarding course to grassroots sports clubs

Former England, Manchester city, Liverpool and Tottenham player Paul Stewart has partnered with online learning provider High Speed Training to offer a free Safeguarding in Sport training course to all grassroots sports clubs in the UK.

Abuse in grassroots sports is a topic which is very much in the spotlight, following many high profile sports players such as Paul revealing their own experiences of mistreatment in their club as a child.

Paul, who scored for Tottenham in the 1991 FA Cup Final, has been open about his own experiences of abuse in sports as a child and was one of the first players to come forward in 2016 with details of historical abuse at the hands of a youth team coach.

Working with the education and safeguarding experts at High Speed Training, Paul has helped to create the only survivor-led safeguarding course aimed at sports clubs, which is being offered for free to all grassroots sporting clubs in the UK.

Clubs can register to take the training, which is supported by the English Football League and Kick It Out, by visiting:

www.highspeedtraining.co.uk/courses/safeguarding/safeguarding-in-sport/

Backed by sporting figures such as Gary Lineker, rugby league giant Kevin Sinfield, former England and British Lions great Brian Moore, Olympic medalist Marilyn Okoro and Ryder Cup golfer Ian Poulter, the course provides sports coaches, parents and volunteers with the tools to be able to confidently identify and prevent abusive behaviours in grassroots sports, as well as understanding and implementing the recommended safeguarding procedures.

Paul Stewart said: “I am delighted that, by working with High Speed Training, I have been able to produce a survivor-led safeguarding course that I absolutely believe can make a difference.

“The support we have received has been incredible and I will be forever grateful to the people and organisations involved. It is an emotional subject, both for me and for others who have been affected. I am sure the course will have a lasting impact on those who take it.

“Everyone involved in all sports and physical activity settings with children and young people should have an awareness of these issues. We all know the benefits of playing sports for young people, and making sure that our children are safe whilst enjoying sports has to be the number one priority.

“Now the course is free to grassroots clubs, it is my hope that all adults will take the course and share what they have learned.”

Alexandra Richards, Head of Safeguarding at the English Football League, said: ‘The EFL are delighted to support this Safeguarding in Sport course and it is great to see the free initiative being made available to other organisations.

“We made the training available to all of our 72 member Clubs because it is unique in the fact that it is survivor-led and covers all the essentials needed for any role on the basics of safeguarding.

“The work Paul is doing with High Speed Training to ensure all children are safe at their clubs is outstanding and we will continue to support the wonderful work they are doing.”

Tajean Hutton, Grassroots Manager at Kick It Out says: “This is a great course, which we are proud to support at Kick It Out.

“We hear of several abuse related cases in grassroots sport every year, which is why courses like this are important to help educate those working at clubs, so they can better support young people and participants.

“The more we can do to identify and prevent abuse at a grassroots level, the more inclusive and inviting sport will become.”

In research carried out in September 2021, High Speed Training found that a third (32%) of parents are unsure whether their child’s sports coaches have undertaken safeguarding training.

The study, which was commissioned by the leading online training provider, also revealed that concerningly one in ten (10%) parents stated that they’re unsure whether they’d be confident in identifying the signs of abuse, be that physical, sexual, or emotional, in a child, whilst more than a quarter of parents haven’t discussed safeguarding issues with their children.

The fact that in 2021, 91% of children aged 5-16 particapte in some form of sport highlights the need for this training.2

Further research by the NSPCC3 also highlighted the lack of parental knowledge when it comes to safeguarding in sports, with 20% of parents whose children attend sports and leisure clubs admitting that they wouldn’t know who to speak to if they had any worries about a child’s welfare at the club.

Grassroots clubs can sign up to the course here:

https://www.highspeedtraining.co.uk/courses/safeguarding/safeguarding-in-sport/