We all get stressed from time to time and the option of merely escaping isn’t always there but there are things we can do to help reduce the levels whilst at work.

 

1. Take a walk

We all know that regular exercise helps to reduce stress so take a brisk walk for 10 minutes during your lunch break.

 

2. Keep the desk clean

Research has proven that having too many items in our visual field can dramatically decrease production levels. It is also a good reason to have a clear out of all those files and cups.

 

3. Music

Create a playlist for when you perform tasks. Studies have shown that listening to music can increase motivation levels. For example, upbeat music can be energizing whilst slower tracks allow time for detailed thinking.

 

4. Remind yourself why

During the daily stressors of working life, we forget why we are even doing this job. Take a moment to think of your goals and reasoning behind choosing this position.

 

5. Plantlife

Several studies have shown that having a plant/s in your working area decreases stress, environmental toxins, and anxiety.

 

6. Breath and stretch

Deep breathing increases the supply of oxygen to the brain and stimulates the body. Tension is often felt in muscles causing pain. Try tensing and relaxing them and moving around your environment.

 

7. Hydration and nutrition

Sure, the coffee keeps you going but it also can be dehydrating so make sure you have fresh water between those cups. Also, ensure you have plenty of healthy snacks close by to prevent filling up on sugar which can cause burnouts.

 

8. Notice and act on stressors

Is there something really bugging you at work? Is the software or colour scheme sending your levels up? If so, talk to someone. Granted not all changes can be easily implemented but if the smaller things can be changed it would reduce the daily stress.

 

The Devon Clinic can help with reducing your stress levels, contact us today!

 

 

Emotional distress can come out in many forms, not all of which we think of as having been affected. The list below gives seven examples of signs/symptoms of emotional distress. It is important that you seek professional advice if you feel any of these apply to you or someone you know.

 

 

 

1. Overly Emotional

It isn’t unusual that when we are emotionally fragile we become more sensitive to situations. If you find yourself crying at something you wouldn’t normally be upset over, or you become enraged at something that normally wouldn’t affect you, it could be an early warning sign of tiredness and that you are overdoing things. Take a step back and give yourself time to assess the situation(s) that have caused you emotional distress.

 

2. Overworking

The evidence is clear that overworking causes stress and illness, but it may not be so clear that being under stress can cause overworking. Think about that for a moment you have a deadline on the horizon and a lot of work to complete. The working day is over, and you have yet to complete the days’ itinerary. What do you do? Remain working or worse still take your work home until you find yourself working in bed at 2 am instead of sleeping? Perhaps you work long hours to avoid family and social situations. Maybe you are blocking out your inner conflicts. Is it time you gave yourself a break? Take your days off, book a holiday you don’t even have to go anywhere but a break from the office will do you good.

 

3. Snapping at the small things

When we are stressed our resilience levels drop. We recognise this when we are tired and become irritable and crabby. Anger is an emotion that more easily erupts compared to sorrow when we are stressed. As with any illness, the changes in a person indicate that something isn’t quite right. Detrimental changes in behaviour or character is a sure sign that you need to stop and evaluate what has changed and what needs to improve. There is a wide range of techniques that can help with this such as taking time off, creating a personal space where you can be alone for ten minutes a day, removing yourself to cool off when things become heated, talking, and keeping a journal.

 

4. Mood swings

When you experience someone flying off the handle with little or no reasoning it is a red flag that something isn’t right. It may be that you are unaware of the cause and are just feeling overwhelmed. This can turn into a loss of perspective and feelings of despair. Thinking that you are lost and out of control can often feel like entrapment.

When internal security is lost, it is often reinstated by way of controlling the external environment including people.

The simplest way, and often the most challenging, is to share your feelings with someone who can help you regain your perspective. The danger is isolation because there will become a point where things take a dark turn or built up frustrations become anger. We all have limits; everyone’s level is different and there is no level you should adhere to. Talking about these feelings can help us gain a better perspective of ourselves and equip us with mechanisms to enable us to cope better.

 

5. Loss of purpose

Having a strong sense of purpose bring much positivity to our lives and gives us a higher level of self-esteem and worth. Most of us enjoy that feeling of being valued and accomplished even if the task is small. Pleasure in every area can diminish if we lose our sense of purpose. Pleasure and our drive are dependent on our psychological health being in a stable place. When you feel you are losing your sense of purpose it is time to evaluate where you are in your life. This is not the time to engage in new pathways however temping the reward might be. The time is for you, you need to be the master of your own purpose.

 

6. Feeling unappreciated

Not feeling understood or appreciated can lead to a spectrum of emotions including resentment, frustrations, loss of confidence and lowered self-esteem. Of course, we all have and will have times when we feel unappreciated, but when you feel this on more than the rare occasion and often without true reasoning, you need to talk to someone. A person that is in a good place will often look internally for approving comments but a person who is fragile will seek others’ approval for the things that they do. Fundamentally, being appreciated for what we do and who we are helping our confidence, but no amount of reassurance will help a person who is not well enough to hear what is being said. Depression is a serious illness and must be treated as such. Seeking support is vital in stopping the negativity from running out of lives.

 

7. Becoming over-controlling

When we lose our internal security we often try to reinstate it by controlling things externally-children, partners, environment. An example is managers who face looming deadlines; they will often take the pressure and stress out on fellow workers to feel they are validated and in control of the situation. Similarly, fixing your routine can develop when you become stressed, creating a sense of familiarity and control. This is a poor way of solving the problem, instead, recognise the patterns and symptoms and deal with the insecurity to establish healthy work and life patterns that focus on your pleasure.

 

 

Each one of these difficulties can result from one or many causes thus treatment in finding the source is varied. A good place to start is stepping back and evaluating your daily life. It is also recommended that you speak to an external person such as a counsellor or therapist because these professionals are equipped with the tools, knowledge and experience required to get you back on the path to a successful and fulfilled life.

 

Should you wish to talk to someone The Devon Clinic has an array of talking therapies to help you discover how to gain inner peace. For a free, no-obligation discussion please contact us.

 

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It is an odd statement to say but sleep has become a real trend of late. It seems everyone is attached to a device that tells them exactly how much they are getting. 2017 saw the birth of clean-sleeping‚ along with a plethora of technology to ensure you get those precious eight hours, but by creating such rigid rules for sleep making you worse?

 

Putting a number on how many hours of sleep we should get isn’t realistic, she says. When we talk about, good‚ and bad‚ sleep we create fear about something that is as personal to us as a fingerprint. This constant concern about not getting enough sleep can cause you to actually lose sleep.

Dr Petra Simic, Clinical Director of Bupa Health Clinics

 

So, if we are not sleeping well naturally and the gadgets are not helping, what are we to do? The answer lies in your habits and ignoring any trend.

 

• Binge-sleeping

A full night’s sleep every night is, of course, the goal but, for most, this is unrealistic. When you get the opportunity to for a good long sleep, take it. Recharge those batteries with an early night or a long lay-in at the weekend/holidays. Regular sleep binges will help your body to repair, so never feel guilty for those extra hours.

 

• Anti-track Yourself

Today we count everything from calories to steps, and overall, this is beneficial but putting a number on sleep can increase anxiety about not getting enough. If you struggle to nod off, or find that you wake up during the night, whatever you do, do not check the time. By checking the time your brain automatically calculates how long you have left until you need to get up and determines how tired you will be that day.

 

• You Are Not Everyone

Resist the urge to compare your sleep with others. Everyone requires different amounts and at different intervals. You sleep what your body requires and ignore what everyone else does.

 

• Don’t Race To Bed

Come the evening we naturally start to relax and feel sleepy. We suddenly realise that it is time for bed and rush to complete our routine before we get into bed. Stop! This habit is filling your body with adrenaline which makes it harder to drop off to sleep. Prepare before you sit down to relax. Do the dishes, the morning prep and put on your PJs first, then, when you become sleepy you can simply go straight to bed.

 

• Holistic Help

If you struggle with sleep, or even if you just want to discover a better way to relax, contact your local alternative health centre. They can help with massage, relaxation, breathing, meditation and positive thinking.

 

• Naps

They may be hard to work around work but short naps of 20-30 minutes especially in the early afternoon have been proven to increase performance. Naps do not work for everyone and for some, can increase sleepiness or leave them awake late into the night. Remember that naps are not a replacement for night sleeping.

 

 

For most children celebrating Christmas, it is an exciting time of year, but for those with Autism and their families, it can be an extraordinarily challenging time of year.

The simple joys such as opening presents and sitting down to the turkey roast can become flashpoints for those who place huge importance on their routines.

So, how do families with Autistic children make it through this period?

 

 

For Dave and his 9-year-old son Daniel, it is a cautious time of year that must be handled delicately.

“All the adverts come out and people start visiting, he cannot understand nor make sense of it. The house looks different, cards and decorations everywhere, and he defiantly acts differently to his usual character. He likes to lock himself in the sanctuary of his bedroom, a place where nothing changes. On the big day, we have learned not to overwhelm him with gifts.”

 

Previously the family tried to get Daniel to sit down and open all his presents, but he did not cope with the pressure and became very upset. In the end, it took him a week to open his presents. The family is unsure that Daniel comprehends Santa Claus as he finds the character frightening, or that he even understands what Christmas is.

The family says it is difficult for their son to explain what he would like for the big day, leaving them feeling guilty as their other children get what they ask for.

 

Christmas dinner is a challenge for Daniel too as he fears consuming solid food after having acid reflux as a baby.

 

“This year he might eat something pureed down or chopped very fine.”

 

The family told us that people often say how sorry they are/feel that our son has a disability, and how hard it must be for us.

 

“Yes, it is a challenge at times but as he grows and develops, we learn what works best for him and our family. We do not want nor need pity and words of apologies. Daniel is our boy, he is not special because he has Autism, he is special just like his sisters because he is our child.”

 

If you would like more information do contact us.

Are You A Stressed Single Parent?

 

Would you like free support?

The Devon Clinic is looking for single parents in Torbay to participate in a short survey.

The results will enable us to apply for funding. this means that we will once again be in a position to help and support single parents coping with stress and anxiety.

Click To Take Our Quiz

 

 

A recent survey has found that more British adults are suffering from stress than ever before. Work pressure, financial worries and health concerns all contribute to rising levels of stress.

 

The survey carried out by Axa of 4,000 individuals reported that four out of five adults surveyed felt stressed during a typical working week. Out of those, one in ten reported being stressed all the time.

 

The workplace stress was linked to the always-on culture where people were taking calls and checking emails outside of work hours. Two-thirds were worried about their salary prospects and being able to pay household bills if they didn’t continue to work in the evenings and during the weekends.

 

Men were more likely to be stressed at work than women the survey found. Many said they indulge in negative habits to combat stress. Alcohol, energy drinks, overeating, and smoking were top of the list. Exercising came at top of the list of positive things men did to control stress which is encouraging.

 

As you’d expect, those working in large co-operations in large cities came higher on the stress scale than those working in small towns or those within a smaller company.

 

It is important to differentiate work from home for the sake of your health and the health of those around you. We all need some stress in our lives but is it when this stress becomes all-consuming you need to step back and access where things need to be adjusted.

 

Christmas and the summer holidays are the most stressful times of the year for many parents. The Christmas holiday period is a mass of social interactions and buying everything to create the perfect day. It is no wonder us parents are stressed to the hills! We buy gifts for their school teachers, club leaders and mountains of cards for their friends, and that even before we get close to the big day. I dread the annual trudge through town and all those last-minute panics trying to get my hands on that must-have but sold out toy. This year, I can come up with a plan to make this all manageable.

 

 

 

 

Plan Ahead

Make a list of things you need to do early; food shopping, gifts, decorations, posts, seating arrangements and invites. Prioritise the items on your list; can they be done now and most importantly, are they essential?

 

Don’t forget to delegate tasks to family and friends especially if they will be with you over the Christmas period.

 

Shop Online

Now, I am not saying do not shop locally, I am saying that with the larger chain stores you can save time by ordering online and having your items delivered/collect in store.

 

Christmas Cards

 

If you haven’t already, start now! Write a few each day and keep them in a pile for when you are ready to post and distribute them.

 

Know When to Stop

Pick a date when you will stop preparations and start to actually enjoy the holiday. Use your plan to make this achievable.

 

Christmas Day and Beyond

Keep Calm!

Play some relaxing music, take time out to gather your thoughts or do some mindfulness. At the end of the day maybe light a nice candle and take a relaxing bath.

Avoid caffeinated drinks as this will raise your cortisol levels- fight or flight.

 

Have an Escape Plan

It is a good idea to have some pre-planned excuses to escape to when things become a little too stressful. Use your imagination; say you need to phone a friend or check on a neighbour, anything to give you those precious ten minutes of silent calm.

 

Avoid Drinking Too Much

Most articles will tell you to avoid alcohol but let’s face it, it’s Christmas! Enjoy a few spaced-out drinks just don’t go overboard.

 

Finally, and most importantly, HAVE FUN!

Remember it is your Christmas too so try and relax enough to enjoy it. If things do not turn out exactly as you had planned, don’t worry, I bet no one noticed.

 

Click to download: Hads evidence 2015

A new survey has shown that Instagram is the worst ranking social medic platform in terms of impact on the mental health of young people.

1,479 young people (aged 14-24) surveyed, showed Instagram was positive in terms of self-expression but hugely negative in how they saw their body image, sleep, and fear of missing out. In addition, many said they felt panic-stricken and physically sick if they do not post regular images of themselves on social media.

Shockingly, Facebook addiction can now be picked up on brain scans of those who cannot stay off the platform, affecting grey matter in similar ways to cocaine.

Here are twelve sings that you too could be addicted to social media platforms;

1. When you eat out by the time the drinks arrive you already have your phone out. You have photographed and applied a hashtag to each course and between courses are taking selfies.

2. The first thing you do upon waking is reach for your phone which is always within arms reach or even in your bed. You instantly check for messages and check how many likes or shares your witty comment/photo from last night got.

3. You get caught trying to update social media whilst helping your children with their homework.

4. You greet your friends at a social gathering by tweeting them instead of approaching them in person.

5. You take your phone to the toilet, so you can check on a photo you posted or were tagged in.

6. Someone asks you on Monday morning how your weekend was, and you instantly become offended that they do not know because you did splash it across all the platforms.

7. You like, favourite and pin your own posts and photos on your accounts.

8. You are constantly checking in everywhere you go even if it is at the doctors, supermarket, cafe or bus stop.

9. Upon hearing the sad news that someone famous has died you jump straight online to check it out and learn all that you can about their career in order not to feel left out of online conversations. You even #RIP even if you have no idea who they were.

10. If someone tells you a joke you instantly say lol‚ instead of physically laughing.

11. You get yourself into a panic when watching a popular television show because you want to be the first on the timeline to say something humorous.

12. The phrase “hashtag” has become an everyday part of your vocabulary.

If you or someone you know has an addiction to social media we can help, contact us below.

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Many find Christmas a stressful time of year and it is mainly due to expectations. We all frantically worry about purchasing the right gift, preparing the perfect spread, and decorating the house in time for one that one specific day of the year.

Here are my top stress-busting tips to help you have fun and to avoid being frazzled.

 

 

1. State your expectations

Have conversations with your guests in advance regarding their expectations and reach a compromise.

If cost is a worry, set limits for gifts, and ask guests to bring a platter or bottle with them.

 

2. Remember it is okay to say no

During your conversations with family about expectations, discuss what you want to do. It is okay to turn something down like cooking the meal. Try to have alternative suggestions such as everyone pitching in or bringing a tray of something.

 

3. Practical preparations

If you are hosting on the day, it is a good idea to get the preparation out of the way-simple things like prepping the meal and wrapping presents in advance. During the run-up to Christmas have a list of tasks that need completing and share them amongst your friends and family.

 

4. Delegation

Do not be afraid to ask your guests for help. There is no need to fall into the trap of trying to be the perfect host if anything it’s exhausting! Get everyone to pitch in, children especially like to feel helpful.

 

5. Avoid Conflict

If you are worried your guests might not get on, break the day up and go for a walk. This will give everyone the chance to chat or even to stay home if tension builds. Alternatively, you can ask guests to make drinks, prepare snacks or help you tidy up.

 

6. Remember, it is your Christmas too

Christmas day can whiz by in a blur because you have been frantically chasing around after others. Remember, it is your Christmas too and you should enjoy it. Make time for yourself during the day so that you can enjoy it too.

 

If you are finding the pressure of the season too much you can contact us, we can help.

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