Tag: stress

One third of social care workforce sickness absence due to mental health and stress, new figures reveal

Mental health, stress and work-related stress was behind nearly one-third (30 per cent or 500,021 FTE days)* of social care staff sickness absence in councils in England last year, shocking new figures uncovered by the British Psychological Society have revealed today.            

Analysis of new data obtained by the British Psychological Society (BPS) from 114 local authorities in England, has also shown that for more than three quarters (77 per cent)** of local authorities, mental health, stress, or work-related stress is the most common reason for sickness absence in their social care workforce.

The data shows 1.6million days (1,653,117 FTE days)* of sickness absence were taken by adult and children’s social care staff in 114 councils in 2022-2023 in total, against a backdrop of a debilitating recruitment and retention crisis, unmanageable workloads, and soaring local authority spending on agency social care staff.

The figures are based on analysis of data for the period 1 April 2022 to 31 March 2023, from 114 local authorities in England, obtained through Freedom of Information requests submitted by the British Psychological Society.

The British Psychological Society and British Association of Social Workers say the new figures highlight the desperate need for the NHS Staff Mental Health and Wellbeing Hubs, which provided dedicated mental health support for struggling health and social care staff, until government funding ended in March 2023.

New research into the impact of three hubs recently published in the BMJ has found that Hubs were seen as a valuable, responsive and distinct part of the health and care system, but that the genuine promotion of and value placed on mental health support by health and social care management, and the creation of psychologically safe work environments, was vital.

At least 15 of the 42 hubs have already closed or are pending closure, while the majority of remaining hubs continue to operate in a funding limbo after NHS England provided an inadequate £2.3million for drastically scaled back services until March 2024 – despite staff wellbeing being a key focus of the new NHS Workforce Plan.

Some hubs had set up teams dedicated to reaching the social care workforce in their areas, including the Keeping Well in South East London (KWSEL) Mental Health and Wellbeing Hub, which proactively engaged with staff across six city boroughs. In one year, the team visited more than 110 care section organisations, with 448 care staff receiving training or an intervention to support their mental wellbeing, before the service was forced to close in March 2023 after its funding was cut.***

Integrated Care Systems in England are expected to make crucial decisions about future funding for the hubs and their staff wellbeing services in the next few months. The British Psychological Society and British Association of Social Workers are calling on health and care leaders to make funding for staff wellbeing support, including for the NHS Staff Mental Health and Wellbeing Hubs, a key priority in their budgets.

Dr Roman Raczka, President-Elect of the British Psychological Society, and Chair of the Division for Clinical Psychology, said: “These troubling figures are yet more evidence of the staffing crisis and working conditions within social care, and the deeply concerning toll it is taking on the mental health of a demoralised and burnt out workforce.

“Despite this, funding for the NHS Staff Mental Health and Wellbeing Hubs was cut just as many had started to make inroads into reaching social care staff who needed help, leaving significant unmet need.

“Health and social care leaders simply can’t afford not to invest in staff wellbeing if they wish to retain staff, recruit new talent, and provide the effective, safe services people deserve. 

“We urge them to commit to long-term ring-fenced funding for dedicated mental health and wellbeing support for health and care staff, including through the remaining NHS Staff Mental Health and Wellbeing Hubs.

“They must now seize upon the opportunity to build upon the foundations created by the hub network to provide mental health and wellbeing support for staff that’s fit for purpose and rooted in best practice.”

The figures published by the BPS reflect the findings of the British Association of Social Workers’ (BASW) Annual Survey of Social Workers and Social Work: 2022, which found that 75 per cent of respondents reported that they are currently unable to complete all of their work within their contracted hours.

BASW found a lack of funding for social care (68 per cent), recruitment and retention problems (54 per cent) and cuts to local services (42 per cent) were pinpointed as the biggest concerns for the profession as a whole.

Millions left teetering on a financial cliff-edge during the cost of living crisis, says Which?

Almost 8 million people have been overlooked during the cost of living crisis and are now on the brink of serious hardship, Which? is warning.

It comes as new research by the consumer champion identifies 15 per cent of the UK population who are more likely to have turned to credit and buy now pay later schemes (BNPL) during the crisis. These people are at risk of significant financial and mental harm in the months and years ahead as interest rates continue to rise.

Which? surveyed 4,000 people across the UK to find out how different groups of consumers are coping –  financially, physically and mentally – with the cost of living crisis. The research highlights that while the vast majority of consumers have been affected by the cost of living crisis, this pain is not felt equally.

The study identified six distinct groups of consumers who are experiencing the cost of living crisis in different ways. These groups are: ‘Drained and Desperate’, ‘Anxious and At Risk’, ‘Cut Off By Cut Backs’, ‘Fretting About the Future’, ‘Looking out for Loved Ones’ and ‘Affluent and Apathetic’.

While much of the government and policymakers’ focus has rightly been on supporting the ‘Drained and Desperate’ group – who are more likely to have household incomes of less than £20,000 and have already had to make severe financial cutbacks, such as skipping meals and not turning on the heating.

Outside of any universal support available like the government’s support for energy bills, this ‘Anxious and At Risk’ category has been largely overlooked.

The ‘Anxious and At Risk’ group contains 7.9 million adults – 15 per cent of the UK population. They tend to be from larger households with children at home and are struggling financially but have just managed to keep afloat by using credit.

However, unlike the ‘Drained and Desperate’ group, they are much more likely to have borrowed money to maintain basic living standards than to have cut back on essentials, such as food and energy.

Six in ten (59%) have increased their debt in the last six months – the highest amongst all groups.They are also more than twice as likely (36%) as the UK population (14%) to have used buy now pay later schemes.

With interest rates continuing to rise, it is only a matter of time before this group is unable to keep up this cycle of borrowing and fall into financial difficulty.

One woman from northern England in this ‘Anxious and At Risk’ group said: “I have to use credit to make ends meet and I worry about debt. I have no safety net for emergencies and I will have to work past state pension age.”

Four in 10 (38%) of this group have a mortgage or loan on their home and worryingly, one fifth (21%) of those with a mortgage are on a variable tracker mortgage – meaning their rates are hiked every time the Bank of England base rate rises.

The Bank of England has raised interest rates significantly in the last year in attempts to combat inflation, meaning those on fixed-rate mortgages who are remortgaging this year will also be faced with massive hikes to their mortgage payments. This could be a major tipping point for ‘Anxious and At Risk’ households.

It is also hugely concerning that millions are heavily relying on Buy Now Pay Later schemes. Previous Which? research shows that many BNPL users do not realise they are taking on debt or consider the prospect of missing payments.

The government must not delay plans to introduce changes to the BNPL industry and ensure that consumers are given stronger safeguards to protect them. This needs to include greater marketing transparency, information about the risks of missed payments and consumer credit checks.

At such a difficult financial time, businesses must also do everything in their power to ease pressures on household budgets. Which? is calling on essential businesses – energy firms, broadband providers and supermarkets – to do more to help their customers and ensure they are providing value for money.

For example, supermarkets need to make budget line items that support a healthy diet widely available – particularly in convenience stores.

Telecoms firms must cancel future mid-contract price hikes and energy firms need to ensure their customer service departments are fully staffed and able to support any customers who are struggling to make ends meet.

Rocio Concha, Which? Director of Policy and Advocacy, said:  “Our research reveals that almost eight million people have been left balancing on a financial knife-edge.

“Until now, the government and policymakers have rightly focused on supporting the millions who are already failing to make ends meet, but this ‘Anxious and At Risk’ group is a ticking time bomb.

They are far more likely to have relied on borrowing to make ends meet but with interest rates continuing to rise, it’s only a matter of time before they find themselves facing serious hardship.

“The government must help those most in need by tightening regulation on buy now pay later to stop unaffordable lending and ensuring essential businesses are doing everything in their power to ease pressures on household finances.”

Do you need help to deal with your debt? Granton Information Centre can help: call 0131 551 2459, 0131 552 0458 or email info@gic.org.uk

Burnt Out Britain?

NEW polling reveals 1 in 2 workers feel that work is getting more intense and demanding

“Gruelling” work intensity is a growing problem in “burnt out Britain”, with workers reporting that they are working harder and longer now compared to previous years, the TUC has warned.

The TUC says increasing work intensity means workers are having to pack more work into working hours – with work often spilling over into their private lives.

The warning comes as the union body releases new polling, conducted by Thinks Insight (formerly Britain Thinks) which reveals:

  • More than 1 in 2 (55%) workers feel that work is getting more intense and demanding.
  • And 3 in 5 (61%) workers say they feel exhausted at the end of most working days.

The polling also reveals workers feel the situation is getting worse. Compared to the previous year (2021):

  • More than a third of workers (36%) are spending more time outside of contracted hours reading, sending and answering emails.
  • 1 in 3 (32%) are spending more time outside of contracted hours doing core work activities.
  • 4 in 10 (40%) say they have been required do more work in the same amount of time
  • 4 in 10 (38%) say they are feeling more stressed at work

The TUC says women face greater work intensity than men.

The polling shows that compared to men, women are more likely to say they feel exhausted at the end of most working days (67% to 56%) and that work is getting more intense (58% to 53%).

Women are overrepresented in sectors such as education and health and social care. These are sectors where staff shortages and other factors, such as burdensome scrutiny and long working hours, have led to increased work intensification.

And women continue to shoulder most of the caring responsibilities at home, which can further add to time-pressures on them.

Burnt-out Britain

Recent TUC analysis revealed UK employers claimed £26 billion of free labour last year because of workers doing unpaid overtime.

3.5 million people did unpaid overtime in 2022, putting in an average of 7.4 unpaid hours a week.

As well as being detrimental to family life, long term-ill health conditions caused by overwork include hypertension and cardiovascular disease, digestive problems, and long-term effects on the immune system, increasing risk of causing autoimmune disease diagnoses.

When workers are tired, or under excessive pressure, they are also more likely to suffer injury, or be involved in an accident.

Perfect storm

The TUC says there are several factors are combining to create a “perfect storm” for work intensity. This includes:

  • Surveillance technology and algorithmic management: Algorithmically set productivity targets can be unrealistic and unsustainable – forcing people to work at high speed. Algorithmic management can also force workers to work faster through constant monitoring, including monitoring the actions they perform and their productivity.
  • Staff shortages:  Low pay, excessive workloads and a lack of good flexible work are key drivers of the staffing crisis. Staff shortages put huge strain on those who remain as they try to plug the gaps, fuelling excessive workloads and long-working hours. This undermines the quality of our public services, and leads to high attrition and absenteeism rates, worsening the workload crisis. 
  • Inadequate enforcement of working time regulations: The working time regulations contain important rights for workers which could help safeguard against work intensification and the consequential health and safety risks, but enforcement of these rights is inadequate. This is in part down to lack of resources for enforcement agencies. The Health and Safety Executive, which is responsible for enforcement of the maximum weekly working time limits, night work limits and health assessments for night work, has had its budget slashed in half over the past decade.
  • Decline in collective bargaining: Industrial changes have combined with anti-union legislation to make it much harder for people to come together in trade unions to speak up together at work. This decline in collective bargaining coverage has led to less union negotiation around work organisation, resulting in work intensification.

Ministers are currently looking to water down rules on how working time is recorded by employers in the UK, which they could impose using powers in the controversial REUL (Retained EU Law) Act.

This could significantly weaken our already-inadequate enforcement system even further, making it more difficult for labour market inspectors to prove non-compliance.

Action needed

The TUC says ministers must take urgent action to tackle burnt out Britain, including:

  • Introduce a new right to disconnect to ensure workers get a proper rest break away from work and make sure that work doesn’t encroach upon a worker’s home life.
  • Strengthen enforcement of working time regulations – that means funding the HSE properly and ditching proposed changes to how working time is recorded.
  • Fix the public sector recruitment and retention crisis, bringing down excessive workloads and dangerously unsafe staffing levels, delivering year-on-year fully-funded pay rises and making improvements to working conditions.
  • Make flexible working a genuine legal right from the first day in a job. People should have the right to work flexibly from day one, unless the employer can properly justify why this is not possible. Workers should have the right to appeal any rejections. And there shouldn’t be a limit on how many times you can ask for flexible working arrangements in a year.
  • Promote collective bargaining to make it easier for unions to speak withand represent workers – including broadening the scope of collective bargaining rights to include work organisation, the introduction of new technologies, and the nature and level of staffing. 
  • Introduce to statutory duty to consult trade unions before an employer introduces the use of artificial intelligence and automated decision-making systems. This would ensure that both the employer and worker can benefit from the introduction of new technologies and that productivity gains lead to decent pay rises for workers.

TUC General Secretary Paul Nowak said: “No one should be pushed to the brink because of their job.

“Gruelling hours, pace and expectations at work are growing problems up and down the country. This is a recipe for burnt out Britain.

“Chronic staff shortages, intrusive surveillance tech and poor enforcement of workers’ rights have all combined to create a perfect storm.

“It’s little wonder that so many feel exhausted at the end of their working day.

“It’s time to tackle ever-increasing work-intensity. That means strengthening enforcement so that workers can effectively exercise their rights.

“It means introducing a right to disconnect to let workers properly switch off outside of working hours.

“And it means making sure workers and unions are properly consulted on the use of AI and surveillance tech, and ensuring they are protected from punishing ways of working.”

On public sector overtime and the recruitment crisis, Paul added: “Public sector workers can’t keep going on gratitude alone. Staff are getting burnt out and leaving public services in droves.

“It’s time ministers got serious about fixing the recruitment crisis blighting our NHS, our schools and our public services.”

Cost of living crisis impacts mental health of 2 in 3 over-40s, finds UK Care Guide workforce research

Research* from the UK Care Guide has found startling levels of stress amongst the workforce aged 40 and over, with over two thirds (67%) reporting increased levels of stress thanks to the cost of living crisis.

The survey, based on the data of 1487 respondents, found that a huge 72% directly attributed their increased levels of stress to the tightening of household budgets as a result of the cost of living crisis.

While work-related factors were a major cause, half of the respondents also identified personal and family-related factors as sources of stress.

Saq Hussain of UK Care Guide commented: “Our latest UK Care Guide research reveals a worrying surge in stress levels among UK workers aged 40 and over in the face of the cost of living crisis.

“This issue cuts deeper than just affecting productivity at work. It’s intruding into individuals’ personal lives, straining relationships and fundamentally undermining their mental wellbeing.

“Amidst these challenges, it’s commendable that almost half of those surveyed have adopted some form of coping mechanism to manage their stress levels. However, the glaring outlier is the lowly 20% looking for professional mental health support. This number signifies not only a potential stigma around seeking mental health assistance, but also perhaps hints at the lack of easily accessible mental health services.

“Our findings highlight an urgent call to action for employers, healthcare organisations, and policy-makers alike. There is a pressing need to not only address the root causes of workplace stress but also to create a supportive environment that promotes mental health resources and empowers individuals to effectively manage their stress levels without fear of stigma.”

For more information on the survey, please email: media@ukcareguide.co.uk 

Mental health matters – owning pets ‘a lifeline’ for many during the cost of living crisis, says PDSA

Ahead of Mental Health Awareness Week (15 – 21 May), a leading vet charity is advocating keeping pets and their owners together through the cost of living crisis.

Nearly all pet owners (94%) say that owning a pet makes them happy, according to new figures from the upcoming 2023 PDSA Animal Wellbeing (PAW) Report – and their support has been vital, especially as many people have been forced to make drastic cutbacks to stay afloat.

While worrying figures have shown that as many as 770,000 owners are going without necessities in order to keep caring for their pets, almost half of owners (44%) have also said that their four-legged friend has been a lifeline during the cost of living crisis.

Nearly all (90%) pet owners felt having a pet improved their lives, a comfort which is especially important as many feel the impact of the cost of living crisis. This figure is higher especially among dog (91%) and cat owners (89%).

The findings also highlight the benefits of having a pet on overall health, with 87% stating owning a pet makes them mentally healthier. While over two thirds (67%) feel it makes them physically healthier – a figure that is even higher among dog owners (86%).

Meanwhile, at a time where many people are having to juggle energy bills and soaring living costs, which can prove isolating, furry friends are essential when it comes to providing companionship. For example, the figures show that over four in five pet owners (85%) say that owning a pet makes them feel less lonely.

PDSA Veterinary Surgeon, Lynne James, said: “Pets are family, and we know that pet owners will go to great lengths to ensure they can continue to care for their beloved pets. It vitally important that with everything pets do for us, we make sure that they have everything they need to live healthy and happy lives.

“Our latest figures show pets are invaluable, especially when their owners are going through hardship. As the cost of living crisis worsens, the work of charities like ours becomes vital, not only to provide essential veterinary care, but also to keep pets and their owners together in their time of need.

“In 2022, we provided veterinary care for over 390,000 pets, whose owners would otherwise have struggled to afford the cost and may even have had to resort to other options such as rehoming – the mental health consequences of which are unimaginable.

“As Mental Health Awareness Week approaches, I’d like to encourage pet owners who are struggling due to rising costs, and who are concerned about being able to afford the cost of veterinary treatment to reach out to us. Our website includes a free eligibility checker to find out whether they’re able to access our services, which is a great place to start.

“We also have lots of free advice on how to reduce the cost of caring for pets, while ensuring they remain healthy and happy – something we hope will take a mental load off for many pet owners through the cost of living crisis.”

PDSA relies on donations to deliver life-saving treatment to hundreds of thousands of pets across its 48 Pet Hospitals in the UK. 

To help keep pets and people together, the charity is urgently calling on the public’s support to prevent vulnerable people having to make a truly heart-breaking decision. 

To find out more about PDSA’s vital work during the cost of loving crisis, or to donate, visit www.pdsa.org.uk/costoflovingcrisis.

Healthy Heart Tip: Spotlight on Stress

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Spotlight on Stress

April is National Stress Awareness Month, which aims to highlight the negative health impact stress can have on us.

Proactively managing our stress levels by scheduling in self-care practices is an important part of staying healthy. Specifically relating to heart health, those with higher levels of stress tend to make less healthy lifestyle choices such as not exercising and not eating a balanced diet.

If we are chronically stressed we may also use less healthy coping mechanisms such as drinking more alcohol or eating too much sugar.

Stress is an inevitable part of life, but we can take positive steps to limit its impact on our health.

Take time to recharge

Scheduling in time to recharge throughout your day is a great way to mitigate stress. This could be something as simple as getting outdoors and going for a walk or stepping away from work and listening to some calming music for 10 minutes.

More and more people are turning to meditation to recharge and reduce stress, there are some great free apps available.

Prioritise food and sleep

If we are well-rested and well-nourished, we are more able to handle stressful events. Prioritising your daily seven to nine hours of sleep will ensure you are full of energy and ready to tackle the day, whatever it may bring.

Put steps in place to ensure you keep up with healthy eating even when you are feeling stressed. Prepping your food in advance can help as it makes you less likely to reach for a less healthy option when you may be feeling stressed at the end of the day.

Limit your exposure to the news

While staying on top of worldwide affairs is important for some people, consuming it too often or too much can have a negative impact on our stress levels.

Even if you don’t realise it, these repeated small exposures to negative information (which the news can be) throughout the day will be impacting your stress levels.

Remove the news apps from your phone or turn off the notifications and set aside a specific time every day to get up to date with world events.

To help keep your heart healthy, why not try out some of our healthy recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

New report shows cost-of-living hike causing unprecedented stress – learn the secrets to relief

The lingering stress of the cost-of-living crisis weighs heavily on the shoulders of many, and with temperatures dropping, food prices skyrocketing, and the New Year in full swing, it is bound to have an added impact on the stresses of everyday life. Therefore, people up and down the country are looking for tips and tricks to ease and eliminate as much stress as possible.

CBD experts Simply CBD have revealed some tips that will help encourage stress relaxation and a stress-free routine that you can implement into your weekly routine. 

New analysis reveals that searches in the UK for ‘reduce stress’  increased by 216% over the past month, proving just how desperate we are to find solutions for feelings of overwhelming stress.

In fact, searches for ‘is stress normal’ has seen a huge 635% increase over the past month in the UK, showing just how concerned people are about stress levels and how they can impact their health.

Self-care

Being mindful of your own needs is essential and focusing on self-care will help reduce stress and anxiety tremendously. Some forms of self-care include maintaining a balanced diet and sustaining a healthy sleep schedule but indulging in pampering is often overlooked.

Pampering doesn’t have to break the bank. Forget spa days or trips away; you can easily indulge in pampering at home:

  • Take a hot bath or shower.
  • Pop on a face mask and read your favourite book – time away from blue light from your phone also helps relax the mind.
  • Light some candles and listen to a meditation podcast.
  • Treat yourself to your favourite home-cooked meal (or take away if you prefer!).

Exercise

Although the thought of exercise can sometimes be exhausting, with long workdays feeling tiring enough, finding the time to get a good workout in can often be the release from a lot of pent-up stress.

Sometimes getting past the mental barrier of doing physical activity is the only thing holding you back from releasing tension and endorphins, aka the body’s natural painkillers.

The exercise doesn’t necessarily need to be intense, and there are many options when it comes to fitting in an hour of increased heart rate:

  • Go on a walk – Whether with friends, family or just by yourself, getting out for some fresh air and moving your body will work wonders.
  • Take part in a local exercise class – there are many different options, such as low intensity Yoga and Pilates, which are great options if you don’t want to do an intense workout.
  • Take part in an online exercise class! – if physically leaving the house to exercise fills you with dread, you will be pleased to know there are thousands of online classes and pre-recorded free videos of workouts that you can do in the comfort of your own home.

Listen to music

Listening to music gives the brain a total workout, and we all know how vital brain health is. By listening to music, you can:

  • Reduce blood pressure.
  • Improve memory.
  • Reduce anxiety.
  • Improve sleep quality.

Not only can it reduce stress, but it can elevate moods and clear the way for emotional expression; this is why it is great that there are so many genres of music to choose from; just pick whatever gets you out of a funk and makes you feel good!

Experiment with hobbies

By experimenting with hobbies that you might have put on the back burner, you are allowing your body to remind itself of something you enjoy and take pride in. Hobbies are a great distraction and can be the perfect way to relax and forget about the stresses of everyday life.

If you’re struggling to think of a hobby, it’s never too late to find one! By making a list of all the hobbies you would love to try, you are already one step closer to expanding your knowledge, widening your range of skills, keeping your brain working and mind off all things stressful.

Turn the phone off and stay off social media

In a world dominated by technology, we have everything at the push of a button, making it hard to imagine life without it, but keeping so up-to-date and caught up on social media can sometimes be exhausting and lead to unhealthy comparisons.

By turning off your phone or limiting the time spent on social media, you can shut off the constant updates and remain solely focused on other things that might bring you joy. Instead of getting distracted by technology, you could be reading your favourite books, spending time with family and friends, giving yourself a well-deserved pamper or just taking a nap, whatever relieves stress from your day!

How to reduce stress in the face of a cost-of-living crisis

The lingering stress of the cost-of-living crisis weighs heavily on the shoulders of many, and with temperatures dropping, food prices skyrocketing, and Christmas credit card bills arriving, it is bound to have an added impact on the stresses of everyday life. 

Therefore, people up and down the country are looking for tips and tricks to ease and eliminate as much stress as possible.

CBD experts Simply CBD have revealed some tips that will help encourage stress relaxation and a stress-free routine that you can implement into your weekly routine. 

New analysis reveals that searches in the UK for ‘reduce stress’ increased by 216% over the past month, proving just how desperate we are to find solutions for feelings of overwhelming stress.

In fact, searches for ‘is stress normal’ has seen a huge 635% increase over the past month in the UK, showing just how concerned people are about stress levels and how they can impact their health.

Self-care

Being mindful of your own needs is essential and focusing on self-care will help reduce stress and anxiety tremendously. Some forms of self-care include maintaining a balanced diet and sustaining a healthy sleep schedule but indulging in pampering is often overlooked.

Pampering doesn’t have to break the bank. Forget spa days or trips away; you can easily indulge in pampering at home:

  • Take a hot bath or shower.
  • Pop on a face mask and read your favourite book – time away from blue light from your phone also helps relax the mind.
  • Light some candles and listen to a meditation podcast.
  • Treat yourself to your favourite home-cooked meal (or take away if you prefer!).

Exercise

Although the thought of exercise can sometimes be exhausting, with long workdays feeling tiring enough, finding the time to get a good workout in can often be the release from a lot of pent-up stress.

Sometimes getting past the mental barrier of doing physical activity is the only thing holding you back from releasing tension and endorphins, aka the body’s natural painkillers.

The exercise doesn’t necessarily need to be intense, and there are many options when it comes to fitting in an hour of increased heart rate:

  • Go on a walk – Whether with friends, family or just by yourself, getting out for some fresh air and moving your body will work wonders.
  • Take part in a local exercise class – there are many different options, such as low intensity Yoga and Pilates, which are great options if you don’t want to do an intense workout.
  • Take part in an online exercise class! – if physically leaving the house to exercise fills you with dread, you will be pleased to know there are thousands of online classes and pre-recorded free videos of workouts that you can do in the comfort of your own home.

Listen to music

Listening to music gives the brain a total workout, and we all know how vital brain health is. By listening to music, you can:

  • Reduce blood pressure.
  • Improve memory.
  • Reduce anxiety.
  • Improve sleep quality.

Not only can it reduce stress, but it can elevate moods and clear the way for emotional expression; this is why it is great that there are so many genres of music to choose from; just pick whatever gets you out of a funk and makes you feel good!

Experiment with hobbies

By experimenting with hobbies that you might have put on the back burner, you are allowing your body to remind itself of something you enjoy and take pride in. Hobbies are a great distraction and can be the perfect way to relax and forget about the stresses of everyday life.

If you’re struggling to think of a hobby, it’s never too late to find one! By making a list of all the hobbies you would love to try, you are already one step closer to expanding your knowledge, widening your range of skills, keeping your brain working and mind off all things stressful.

Turn the phone off and stay off social media

In a world dominated by technology, we have everything at the push of a button, making it hard to imagine life without it, but keeping so up-to-date and caught up on social media can sometimes be exhausting and lead to unhealthy comparisons.

By turning off your phone or limiting the time spent on social media, you can shut off the constant updates and remain solely focused on other things that might bring you joy. Instead of getting distracted by technology, you could be reading your favourite books, spending time with family and friends, giving yourself a well-deserved pamper or just taking a nap, whatever relieves stress from your day!

Experiences, quality time and managing expectations: advice on navigating the holiday season

As the holiday season approaches, for many families their celebrations could be looking very different this year due to the cost of living crisis, increasing fuel bills and squeezes on household budgets.

Educational and Child Psychologists from the British Psychological Society (BPS) have offered their expert advice to manage children’s expectations this festive season, and how to focus on the smaller things that can mean a lot.

“Families might be having to cut back not just on presents and gifts this year, but visiting family and friends, and it may not feel the same as previous years.

“This can cause anxiety and stress for both parents/carers and children and young people when anxiety is already high about paying bills and everyday costs during the winter” says Dr Abigail Wright from the BPS’s Division of Educational and Child Psychology (DECP).

“The festive season can often bring a whole range of different emotions for people, including joy and happiness, but also sadness and worry. These are likely to be heightened given the incredibly difficult times we are living in, and also following the disrupted Christmases of the last two years due to Covid,” adds Dr Denise Miller from the DECP.

However despite these challenges, BPS experts say there are ways to make sure children and the whole family enjoy the festive season, and find the joy in the little things:

Preparation is key. If you are worried about your children being disappointed with gifts, or not seeing as many friends and relatives, gently explain this to them early on, but also explain that it will still be a very special time for everybody.

Explain to children that the most important part of the festive season is spending time with family and friends. When they look back, children’s memories of the happy experiences of the time spent with loved ones will be far more important to them than the number of presents they receive.

In this vein, there may be opportunities to spend time with family and friends which create happy memories and experiences, but cost very little, such as going for a walk, visiting lights, watching a movie on television or playing games, going to a carol service or free musical performance, or borrowing books from the library.

Both children and adults may also enjoy creative activities including making things, drawing, and writing stories and poems. Acts of kindness in the community can also provide a sense of purpose. Perhaps you could set up a Christmas treasure hunt activity for your children and your friends.

If children do become upset because things are not as they expect and show ‘big’ emotions, a good approach to use is ‘emotion coaching’. This is an approach which acknowledges how the child may be feeling while naming the emotion and showing empathy before looking to simply ‘fix’ the problem. This might be discussing an activity which may support them feeling calmer and less upset, or simply having a hug!

Finally, Alison Greenwood of the DECP emphasises the need for parents and carers to look out for themselves, as well as their children at this time of year.

“As parents and carers, do make sure you also take care of yourselves and practice some self-care,” she adds. “Take part in activities you also enjoy, and that promote your emotional wellbeing. Connect with yourself and what is around you – and if you can, use the support of friends and family.”

Healthy Tip: Kindness for Heart Health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Kindness for Heart Health

The 13th of November is World Kindness Day, an international day formed in 1998 to promote kindness throughout the world.

The idea alone is fantastic, as the more kindness we can get into our lives the better, but did you know that kindness can have a physiological impact on your body and contribute to a healthy heart?

The love hormone

When we witness acts of kindness or do something kind ourselves, we produce a hormone called oxytocin, which is often referred to as the ‘love hormone’.

Oxytocin causes the release of a chemical that dilates our blood vessels and lowers blood pressure. High blood pressure is a risk factor for heart disease, therefore regularly producing oxytocin can have a protective effect on our heart.

Stress

Some studies have shown that those who are consistently kind have 23% less cortisol (the stress hormone) than those who are not.

Long-term high levels of cortisol can negatively impact our cholesterol levels and blood pressure. Therefore, engaging in regular acts of kindness may help keep our stress hormones at bay and protect our heart.

Contagiousness

Kindness is contagious and both those who do the kind act and those who witness it can benefit. When we witness a kind act, we experience a boost in mood and some people even report higher energy, this makes us much more likely to commit a kind act ourselves.

Furthermore, when you carry out an act of kindness, you indirectly have a positive impact on the heart health of those who are observing, as they too receive a surge of the cardioprotective ‘love hormone’, oxytocin.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers: https://heartresearch.org.uk/heart-research-uk-cookbook/.