Tag: stress

Cyber security expert warns students of detrimental impact of gaming addiction on university experience

As new university students are beginning their first year, the habits of their childhood could have serious impacts on their studies and social life; gaming.

Unhealthy gaming habits are becoming more prevalent in students to the extent that the World Health Organization has classed gaming addiction as a disorder. While playing games can improve hand-eye coordination, excessive gaming, or internet gaming disorder (IGD) can severely affect your physical and mental health and ultimately impact your studies.

With this in mind, cyber security experts at VPNOverview have identified the warning signs, consequences, and the best ways to deal with gaming addiction. Acknowledging the warning signs of gaming addiction early can prevent any physical or mental symptoms from worsening over time.

What is video game addiction?

Video games are designed to be addictive. They immerse the player with realistic graphics, compelling sound effects, engaging storylines, and haptic feedback. The possibility that a person can become addicted to video games has been a debate for many years.

The American Psychiatric Association acknowledges that games trigger specific neurological pathways that stimulate pleasure and reward. In extreme cases, playing video games affects the brain in much the same way as alcohol, drugs, and gambling.

This being said, there is a big difference between excessive gaming and video game addiction. It’s important not to panic that you are becoming addicted to gaming unless particular symptoms develop over a long period.

If you feel as though you have demonstrated these three symptoms for at least 12 months, video game addiction may be present:

  • Impaired control over gaming: The inability to control the urge to play a video game
  • Increased priority is given to gaming: Gaming takes precedence over any other interest or daily activity
  • Continuation or escalation of gaming (despite harmful consequences to academic performance, work, social relationships, or health)

What are the warning signs of video game addiction?

According to The American Psychological Association, video game addiction is built on the need to spend more time gaming games.

Withdrawal symptoms are a warning sign of video game addiction. When depriving yourself suddenly of the possibility of playing video games, even for a short amount of time, sadness, irritability, and anxiety are typical withdrawal symptoms.

In addition to these symptoms, less obvious clues may include:

  • Forgoing basic needs such as eating, sleeping, and taking care of personal hygiene
  • Loss of interest in other activities, social life, hobbies, and friends
  • Performing poorly at university due to an inability to focus
  • Lying to family/housemates about the time spent gaming
  • Ignoring problems caused by video games

What are the consequences of video game addiction?

In 2020, the most extensive study ever conducted on teenage video game addiction, examining trajectories of pathological video game symptoms over six years, found that 10% of the group of adolescents studied showed physical and mental signs that got worse over time because of playing video games.

Physical effects of gaming addiction

Below are the associated physical risks associated with gaming addiction. These can all be worsened by excessive drinking, poor diet, and lack of sleep typical in university students:

  • Lowered immune function due to chronic stress
  • Sedentary lifestyle; lack of physical exercise, weight gain, poor posture, and a higher risk of type two diabetes
  • Seizures from exposure to flickering graphics and lights
  • Migraines
  • Insomnia and chronic fatigue
  • Poor personal hygiene
  • Repetitive stress injuries in wrists or hands, including Carpal Tunnel Syndrome
  • Disrupted eating habits
  • Myopia and other eye conditions
  • Disrupted sleep

Mental effects of gaming addiction

Video game addiction does not only affect a person’s emotions but also their nervous system. Increased levels of cortisol, also known as the stress hormone, are produced in gamers because of constant overstimulation and hyperarousal. This can cause chronic stress and can lead to the following:

  • Depression
  • Anxiety
  • Lack of concentration
  • Difficulty managing impulses
  • Hostility and aggression
  • Lack of social engagement
  • Decreased levels of creativity and passion 

How to deal with video game addiction?

It is important for students to manage their gaming time effectively, as the compulsion to play can overshadow the heavy workloads that many students face. Below is a list of things you can do to manage unhealthy gaming habits:

  • Complete your assignments first – Studies have shown that student gamers spend 30% less time reading and 34% less time on coursework. It is essential that gamers set up a healthy routine that only allows game time once they have completed the necessary work, almost like rewarding yourself.  
  • Get exercise– Exercise is very beneficial when reducing stress and improving sleep quality. Keeping active can come in the form of a sociable team sport that will keep you active whilst allowing you to make new friends.
  • Don’t lose sleep – Studies have shown that 24% of adolescents are gaming past 9 pm. Gaming late into the night has been associated with higher levels of daytime sleepiness and an increase in the time it takes to fall asleep, particularly if games are violent. Sleep deprivation can cause a decline in memory and concentration levels, a big problem for students trying to absorb information, take exams and write essays.
  • Don’t spend too much time alone in your room gaming – Isolating yourself will only inhibit forming relationships and friendships with the people around you. Social interactions and making friends are imperative to the university experience as you are building a support network to help you through stressful times. Keeping your game in a communal space will encourage more socialising and stop you from appearing unapproachable and isolated.

An expert from VPNOverview commented on the study: “While gaming addiction is rare, excessive gaming is widespread and can negatively affect a student’s mental and physical health. Factors such as loneliness, anxiety, and stress worsen unhealthy gaming habits.

“Students who are perhaps shy and less likely to engage in typical university social events are more likely to develop unhealthy gaming habits. Putting yourself out there and being sociable will help you to form relationships and make the university experience more enjoyable. Reducing the amount of time spent gaming will also have a positive impact on university grades.”

VPNOverview.com are a dedicated team of cybersecurity and privacy professionals offering guidance on these topics in the most accessible way possible.

Expert reveals how puzzles and games can increase our mental wellbeing

Whilst playing games, whether it’s a board game or a video game or team sport can be a great way to spend your time, there are numerous benefits that games can have on our mental health.

Neal from SudokuCraze outlines five of the biggest benefits that playing games can have on our mental health:

  1. Reduces stress

Games have been shown to slow our breathing, our heart rate and our blood pressure and can result in giving us a calming effect, therefore reducing stress. By engaging in a gaming activity, whether it be a physical sport, a board game or an online game on a regular basis, can leave us feeling more relaxed and better able to cope with stressors around us from work and home.

  1. Keeps your brain active and healthy

Games and activities that require problem solving and critical thinking are fantastic ways of stimulating our brain to keep it healthy. Grey matter in the brain decreases as we age – a part that is directly responsible for memory, emotions, and cognitive ability. Studies have shown that the more mentally active we are throughout life and into our later years, the more grey matter that we retain and therefore the more healthy and active our brains are as we age.   Board games, video games and puzzles are all excellent ways to stimulate our minds and stay sharp, whether we are young or old.

  1. Boosts your mood

Not only are playing games fun, they also work wonders in boosting our mood. When we engage in an enjoyable group activity, our body begins releasing feel-good hormones, such as dopamine, oxytocin, serotonin and endorphins. These chemicals reduce feelings of anxiety and depression, boost our mood, increasing feelings of happiness.

  1. Increases self-esteem

Often when faced with a new challenge or situation, we may question if we are capable of pushing through and succeeding but through regular games, teamwork activities or sports, we are better able to build our trust in ourselves. Although it may feel scary, or place us out of our comfort zone, consistently working with others on a team can help us to feel more confident both in and out of the team environment.

  1. Increases attention span

Having a longer attention span means that we are able to focus on a single task, for a longer period of time, without becoming distracted. Attention span and focus is a skill that can be improved upon and can benefit us in all areas of our life, from focusing on lectures and schoolwork to sitting through meetings and staying focused on a project at work.

Playing any type of game that requires concentration, whether it be a board game like monopoly or chess, or a video game, can help to increase our attention span and therefore improve both the length of time and the quality of our focus.

Managing your mental health this festive season

Psychologists share tips and tools to help you cope with Christmas triggers 

Although Christmas is time for joy and celebration, for many it can be overwhelming and have an impact on their mental wellbeing. With last year’s Christmas being heavily impacted by Government restrictions, this festive season may present new challenges for some.

Psychologists Madeleine Gauffin, Dr Cecilia Radecka and Dag Härdfeldt, at digital healthcare provider Livi share some tips and practical tools to help you manage your mental health this Christmas. 

Dealing with stressful family gatherings 

Madeleine says: “Consider how you want to spend your time. Just because things feel more open this year, it doesn’t mean you have to spend time with absolutely everyone you know and love.  

“If you’re worried about family pressure, try putting boundaries in place. Families can be invasive or cast shame or guilt. You don’t have to justify your decision on how you spend your time. Allow yourself to be honest and try to communicate that”. 

Managing anxiety 

Madeleine says: “There are several types of anxiety disorders, from Generalised Anxiety Disorder to social anxiety disorder. With the return of office Christmas parties and family gatherings, this year may be particularly challenging for some.   

“Although it’s important to talk to a doctor or psychologist about your anxiety, there are a number of tools you can use to cope in the moment when your anxiety feels overwhelming. For example, try this simple breathing exercise to help calm your nervous system and reduce stress in your body:  

·       Sit or lie down comfortably 

·       Exhale completely 

·       Gently and slowly inhale through your nose for the count of 4 

·       Gently exhale through your mouth for the count of 4 

·       Pause and hold for the count of 4 

·       As you breathe, imagine your breath moving around the image of a square 

·       Repeat for 1 or 2 minutes, or until you feel calmer 

“Exercise is also one of the best ways to help you manage your anxiety in the longer term. Exercise triggers the release of endorphins that enhance emotional wellbeing. High intensity aerobic exercise like jogging, running or brisk walking, 2-5 times a week for at least 2 weeks, can be effective in reducing anxiety”. 

Dealing with depression 

For people living with depression the holidays can be a difficult period. The latest data from the Office of National Statistics found self-reported depression in Great Britain has increased compared with pre-pandemic levels, with one in five adults experiencing depressive symptoms in the last quarter, compared to one in ten prior to the pandemic.  

Madeleine says: “During the festive season and winter months, a lack of sunlight has shown a correlation with symptoms of seasonal affective disorder (SAD) in some people. This is a type of recurring depression with a seasonal pattern. 

Try to get as much daylight as possible. Even a short daily walk can be beneficial . Natural light is the most important cue for maintaining circadian rhythms (the body’s natural sleep/wake cycle).” 

Reducing feelings of loneliness 

There are nine million lonely people in the UK and four million of them are older people. Christmas is a particularly painful time for older people who experience loneliness throughout the year, but there are a variety of ways which can help to combat feelings of loneliness.  

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

Madeleine adds: “If you can’t see friends or family in real life this Christmas, it helps to make the effort to keep in touch with people in any way you can – video calls or phone calls can help. You can consider starting new networks, too, like an online book club. Or, arrange to have a festive dinner with friends or family over the internet.  

“A study has shown that even going for a walk on your own for at least 20 minutes a day can help to reduce feelings of loneliness. When you’re outdoors, your world opens up. You see nature and other people, and this is a good distraction away from your own thoughts”. 

When to see a doctor 

Madeleine Gauffin, Livi psychologist, said: “Sometimes, you may need professional support to help manage feelings of stress, grief or mental health conditions. If you regularly feel overwhelmed, book an appointment to speak to a doctor or therapist where you feel most comfortable, whether that’s digital or in-person.”. 

For more information visit: https://www.livi.co.uk/your-health/how-to-stress-less-this-winter-a-psychologist-approved-toolkit/ 

New stress reduction initiative has paw-sitive impact on staff!

AN EDINBURGH-based financial services recruitment firm has enlisted some four-legged volunteers to help reduce stress and increase activity amongst its staff while raising money for charity.

The 22 strong team at Core-Asset Consulting will be walking 100km for MacMillan Cancer Support throughout the month of November with the help of the team’s various office dogs.

Kicking off during International Stress Awareness Week at the beginning of November, the fundraising initiative will run throughout the month, encouraging staff to take short walking breaks from their desk with one of the eight canines who regularly frequent the office.  

Coinciding with the recent introduction of a Friday morning canine running club, the walking challenge is hoped to boost morale, decrease stress and encourage healthy habits amongst staff.


Rachael O’Neill, Associate Director of Investment Operations and owner of one of the dogs taking part, Luca, said: “Stress can have a massive impact on mental wellbeing and one of the best ways to combat it is through exercise.

“We already have a regular running club on a Friday morning – wanted to encourage everyone to move more and take regular breaks from their desks throughout the week.

“Staff can take part as little or as often as they like and can walk for as long as they like too. Each distance will be added to an overall tally so it will be a real team effort.

“Our office is dog friendly and a lot of staff take advantage of this. We have Loki, Atlas, Pluto, Shadow, Ruby, Maggie and Cookie as well as my dog Luca. While they’re not all in at once, on any given day you’ll find at least one or more wandering about the office!

“Luca is in every day and Pluto is in most regularly. They both take part in our Friday running club and are loving the attention and the extra walks.

“Luca is very much a lockdown pup so the extra socialising has been great for her. It’s such a weight off not having the pressure of leaving her at home or finding a dog sitter too.”

In addition to the walking challenge, Rachael has been providing staff with stress balls, dedicated stress awareness podcasts and Ted Talks to help her colleagues manage their stress effectively.  

Core-Asset Consulting is Scotland’s pre-eminent recruitment and headhunting agency dedicated to financial and professional services.

Formed in 2005, it was born out of Betsy’s desire to take the best of her experience of large corporate recruiters, applying the focus on infrastructure and training to a more sector-specialised business.

Based in Edinburgh, the £14m firm employs 22 people and works across the entire financial services sector, from the smallest boutiques to the biggest global players.

Initially the firm carved its reputation in Scotland’s globally-renowned asset management sector. However, the success of its model allowed it to expand across the wider financial services market. It now boasts dedicated accounting, investment operations and finance teams and also works in Scotland’s thriving legal sector.

 To find out more about Core Asset visit: https://core-asset.co.uk/

Feeling anxious about restrictions being lifted? Here’s how you can stay in control

Excellent advice from the National Wellbeing Hub …

The majority of Covid restrictions in Scotland have now been lifted. For many this will signal the beginning of the end of the pandemic, and a return to ‘normality’.

For some of us though, this is going to be an anxious time. We might be feeling anxious about going out, meeting friends, or going back into offices without the previous social distancing measures that were in place. This reaction is normal, and there are some simple things that you can do to help yourself.

If you’re worried about going back to the office speak to your line manager – they should be able to reassure you about what will be in place to keep you safe when you return.

Equally, if you’re going to be working from home for a little longer and are concerned about the impact this is having on your mental wellbeing, raise these concerns.

We’ve put together some helpful tips on Working from Home as well as some on Supporting Teams to help managers support their staff.

If you’re worried about getting back into ‘normal’ life, talk to friends, family or trusted colleagues about how you’re feeling. You might find they share your concerns – support one another through these times.

Most places are going to feel busier, but with cafes, pubs, restaurants, and shops more accessible, outdoor spaces like parks and public gardens may be that bit quieter.

You might feel more comfortable easing yourself back into things by meeting people outdoors to begin with. Just because we can meet more people in more places doesn’t mean that we have to. Take things at your own pace and build up confidence gradually.

The pandemic has taught us all how to keep connected at a distance, and to develop creative ways of keeping ourselves entertained. Just because things are opening up again doesn’t mean we can’t continue with some of these things.

When you are out and about, try to keep in mind some of the things we still have to keep us safe from the virus such as wearing a face covering in shops and on public transport. Most of us will now have had both doses of the vaccine. While this won’t make you invincible, it does make it much less likely that you will catch Covid and that the severity of illness is lessened.

Think about your breathing. Taking slow, deep breaths, in through the nose and out through the mouth, as you’re walking out the house. Have a listen to this 10-minute guided relaxation podcast.

Keep a routine. Regular sleep and activity will help you feel more in control. If you’re having difficulty sleeping, try Sleepio.

Be kind to yourself and other people. We’ve never had to deal with a situation like this before, so don’t be hard on yourself for the way you’re feeling. Try not to be too hard on others either. It can feel frustrating seeing people slip back into the ‘old normal’, but remember, restrictions have been tough for everyone and we will all feel differently about the easing of restrictions.

Try one of these apps. Daylight or Feeling Good are very helpful for managing anxiety, and Silvercloud has a number of programmes to help reduce stress and build resilience. Visit the Free apps and online programmes page of this site for details on how to register for these.

If you can, listen to or view our webinar session on Using Mindfulness to cope with anxiety about a Post-Covid future. You can watch a video of the session here or you can find a podcast version here, which is also available on our Spotify page.

For more tips to help with anxiety, follow this link to visit Clear Your Head.

National Wellbeing Helpline 0800 111 4191

RCEM launches public appeal to support A&E staff facing stress and burnout

The Royal College of Emergency Medicine is launching a public appeal  to support the mental health and wellbeing of A&E staff after data show that many have struggled with burnout, distress, and other psychological conditions resulting from the stress of the pandemic, further to the continued pressures of their day-to-day work in Emergency Departments.

The NHS entered the pandemic underfunded, under-resourced and understaffed. This meant the severe demands of the ensuing pandemic were faced by the existing but understaffed workforce.

The shortage of health care workers has meant these existing staff have been continually pushed to their limits and beyond. And throughout the pandemic these health care workers have been physically, mentally, and emotionally challenged. Staff have been working with little or no respite in challenging conditions while facing ever increasing pressures.

The Health and Social Care Committee report “Workforce burnout and resilience in the NHS and social care” cites data from NHS Providers that show 92% of trusts raised “concerns about staff wellbeing, stress and burnout following the pandemic”.

A study published in January 2021 found that nearly half of frontline doctors, including those working in Emergency Medicine, suffered psychological distress during the first wave of the pandemic with others suffering from trauma, PTSD and other psychological conditions.

A study from 2019 found that working as an emergency physician is one of the most fatiguing and stress-inducing professions, a result of regularly working shifts longer than 12-hours, struggling to find work-life balance, and burnout. This was recorded prior to the pandemic, during which the pressures on Emergency Medicine staff significantly increased.

Dr John Heyworth, Consultant in Emergency Medicine in Southampton and Chair of RCEM Fundraising, said: “We know that many Emergency Medicine staff are exhausted and facing burnout.

“After 15 months of this pandemic, with waves of Covid causing intense pressures on our overstretched emergency departments, and now a return to high pre-pandemic levels of hospital activity, added to the stress of the threat of a further wave of covid – this is not surprising. But it is deeply worrying.

“We must do all we can to protect and support our frontline Emergency Department staff. Their hard work and dedication throughout this extremely challenging time has been incredible. As ever, they have been on the frontline throughout the pandemic risking their personal health and dedicating themselves to the care of others.

“The public have shown their remarkable support and respect for the health service. And now, we want to appeal to them to support our A&E staff who work 24/7 in Emergency Departments, ready to treat anyone who seeks care.

“When we know that our Emergency Medicine workforce is struggling with exhaustion, burnout, stress and other psychological conditions then we must take action, and they deserve our support.

“RCEM’s Public Mental Health and Wellbeing Appeal aims to raise money to develop and expand the support services offered to A&E staff who may be struggling with mental health conditions including PTSD, stress, burnout and exhaustion.

“The support offered will be guided and dictated by what A&E staff need most so that we can help them in the best way possible.

“RCEM’s goal is to ensure the services and support provided have a positive and lasting impact on the mental health and wellbeing of our frontline A&E workers.”

RCEM Appeal:

 https://www.rcem.ac.uk/RCEM/Get_Involved/Wellbeing_Appeal.aspx

Donate here:

http://www.rcem.ac.uk/RCEM/Get_Involved/Sign_in_for_donations.aspx?f=SPRW

Coping with the New Normal

The final of our four new Mental Health and Wellbeing projects is “Coping with the New Normal”

The 6 week course will help to manage your wellbeing and recognise stress and anxiety as we begin to adapt to the changes we are seeing in the world

Please follow the details above

2/3 of Scottish workers may be suffering from poor mental health due to the pandemic, says report

The COVID-19 pandemic is feared to have had a detrimental impact on Scottish workers’ mental health, with 65% of managers saying their staff’s mental health worsened over the pandemic, according to new research by the Chartered Management Institute (CMI). 

This compares to only just over half (54%) of managers saying their staff’s mental health worsened over the pandemic in Yorkshire and Humber, and 56% in London. 

A survey of 1,274 managers across England and Scotland which looked into the impact of mental health in the pandemic and employer mental health support found that the North West ranked highest overall in terms of the impact of the pandemic on workers mental health and employer support for mental health in the workplace.

The final ranking is as follows: 

  • 1.North West
  • 2. South East
  • =3. East Midlands
  • =3. West Midlands
  • =5. London
  • =5. South West
  • =7. Yorkshire and the Humber
  • =7. Scotland
  • 9. North East
  • 10. East of England 

The research also found that employers across the regions are on the whole fairing well in relation to the provision of mental health support – with the highest satisfaction with services being 8.2 out of 10 in the South East, compared to the lowest being 7.6 in the East of England.

However across the regions over at least a fifth of all managers are apprehensive about using their employers Employee Assistance Programme (EAP). 

Commenting on the regional statistics of CMI’s research, Niamh Mulholland, Executive Director of External Affairs said: “Coming back to the workplace is going to be stressful for a lot of people, who may worry about if it’s safe for them to return, what will the office be like and the commute amongst other things.

“As a result, people may need extra support from their employer and although employers are doing well overall, they may need to look at the support they currently have, in case there’s anything additional that their teams may need.

“In Stress Awareness Month, we are partnering with Kooth to ensure that these needs are highlighted and that all managers know that CMI can support them if they are worried or don’t feel able to access their Employee Assistance Programme.

“Simply visit our website managers.org.uk/StressAwareness.”