Seasonal stress with Laura Mcnally

LAURA MCNALLY Social media: @lauramcnallypt Email: lauramcnallypt@gmail.com Call: 07772187313

SEASONAL STRESS

This has been the strangest of years. Social media memes have capitalised on this, filling the media channels with quick-fire videos and pithy one-liners mocking the year and its events. Whilst these memes do make light of what’s happened to the world this year, they are relatable and we feel helpless to do anything but to limit our social contact which is so important for good health and wellbeing. It’s been a stressful time. Everyone experiences stress at some point in their lives. This year has drawn greater attention to stress and many of you will no doubt have heightened anxiety and even developed depression and other psychological illnesses. Now the prospect of a lonely Christmas looms large and small choices become a big deal. ‘fight or flight’ response from caveman days. That response isn’t appropriate in today’s world especially when the stress is over the long term, as with Coronavirus, and when we are chronically stressed it leads to side effects which may present in ways such as weight loss or gain, exhaustion, alcohol dependency and anger. Add dark nights and Christmas on top of chronic stress and your proverbial cup is likely to be

overflowing with dread. In Manchester, one study showed that psychological distress doubles the risk of developing back pain, and once you’ve had it, studies show that up to 75% of back pain sufferers relapse at another time. Stress can influence your sleep patterns, your normal routines and your relationships leaving us exhausted and so we turn to coping mechanisms like alcohol, food, smoking, and

social media. It can affect your appetite, often making obesity more likely. With obesity comes greater risk of depression, osteoarthritis and cardiovascular diseases. Stress also encourages smoking, which we know significantly increases the risk of not only cancers but breathing-related diseases like COPD and bone density loss. But it’s not all bad news for these seemingly gloomy times. As psychologist Kelly McGonigal demonstrates in her Ted Talk, stress is bad for you, but only if you believe stress is bad for you. This is difficult to believe, but there is logic behind Kelly’s statement. When you plough on despite stress, you become courageous, and when you find comfort in or with others, you create resilience. Framed in this way, stress is a good thing. And the science backs it up. My intention in this article was to share some Christmas de-stress tips with you and Kelly’s revelation forms my first:

TIP 1: INSTEAD OF LABELLING YOURSELF AS STRESSED, CONSIDER YOURSELF COURAGEOUS. YOU ARE.

But I’m a personal trainer, not a psychologist, so why do I focus on stress? As an exercise referral and back pain specialist, the vast majority of my clients have been chronically stressed. The label and feeling of ‘stress’ is a barrier to good health and it’s my job to help my clients overcome barriers so they can achieve their health and wellbeing goals. With that in mind, I wanted to share some stress tips I’ve learned through my work, research and training.

TIP 2: GET MORE SLEEP

TV doctor Rangan Chatterjee says in his book The Four Pillar Plan that ‘we’re in the middle of a sleep deprivation epidemic’. Chronic deprivation of sleep, which is closely related to blood pressure, can lead to hallucinations and Lifestyle MAG

even fits. Inadequate sleep, even very slight reductions over a short time can disrupt blood sugar to pre-diabetic levels. We now take 1 to 2 hours sleep less per night than we did sixty years ago and this is thought to cost the British economy up to £40bn per year. We all put off sleep, staying up to watch ‘I’m a celebrity’ or for a last scroll through social media.

No other animal deliberately puts-off sleep without legitimate gain. Professor Matthew Walker, internationally renowned sleep expert, used brain scanning techniques to demonstrate a link between lack of sleep and psychiatric illness, and to demonstrate that healthy individuals who experience disrupted sleep can experience a neurological pattern of brain activity similar to that of some psychiatric conditions. Further to this, Dr Allison Harvey at the University of California has demonstrated that sleep can be used as a therapeutic tool for anxiety and depression among other disorders.

Moreover, those extra few Christmas pounds manifesting on the waist are a source of stress for some and sleep is the first step to helping curb cravings. Your brain craves carbs and if you are mentally or physically exhausted it will be almost impossible to resist the lure of sweet treats.

TIP 3: ENJOY FOOD

Many of us worry about overeating at Christmas and the excess weight we will carry into the new year. Some of us have enjoyed an indulgent lockdown and ‘treated’ ourselves to more than we might normally. In this way, food can create stress. The more restrained you attempt to be, the more you will focus on food and the more you might overeat. In general stress creates a feeling of vulnerability and this can manifest as overeating. If you’re busy, you may fall into the habit of using ready 43

meals or take aways eaten while distractedly working or helping the kids with their routine. Try to set time aside to eat so that you have space in the day to enjoy your food. Make it a social affair (even if on Zoom) and above all focus on your enjoyment of eating tasty food, without guilt.

TIP 4: PLAY MORE

Informal activity burns more calories and creates opportunities to engage socially with others. This is key to positive mental health.

George Bernard Shaw said ‘we don’t stop playing because we grow old, we grow old because we stop playing!’ Playing could be with your kids, dogs, or even on your own. We spend a great deal of time focussing on formal exercise for weight loss in the gym but there’s so much more opportunity to

‘play’ out there. From cycling to work, to a brisk walk, to parking at the very back of a car park, to working out in your living room there are countless ways in which to keep active.

TIP 5: VOLUNTEER

If you’re going to be alone at Christmas, consider volunteering, such as befriending the elderly or vulnerable. This has the effect of creating social interaction for you, and the knowledge that you have contributed to others’ wellbeing. It’s incredibly rewarding. You might alternatively like to volunteer for environmental causes or estates who need practical support that is easily socially distanced whilst keeping you physically active with the added benefit of a natural connection and natural sunlight.

TIP 6: WORKOUT

The benefits of a good workout are reduced stress; social interaction; better sleep; more motivation to eat well; reduced risk of 44 musculoskeletal problems; increased mental resilience; improved brain function; improved blood flow; increased response time...the list is endless! Workouts can be taken from a book, from a website, from youtube and of course in your gym. Taking an example from Captain Tom, the cheapest, easiest workout is a brisk walk from your front door.

NHS Exercise guidelines recommend physical activity every day, including:

Strengthening activities (with a little extra weight) at least twice per week; 150 minutes of moderate activity or 75 minutes of vigorous activity per week; Reducing time spent in sedentary activities (such as sitting at the desk or watching TV) It’s certain that this holiday period is going to be like no other but there’s plenty you can do to look after yourself. You don’t need anything expensive, trendy or new to have an extra special holiday period this year. You already have everything you need and if you already feel stressed, remember, you are courageous. If you want to take a bit more time to look up some of the things I’ve mentioned, here are a few handy links.

Merry Christmas and a very happy New Year.

LOCAL WALKS www.walkingforhealth.org.uk/get-walking/walkus/health-walks-wales-and-scotland BEFRIENDING ORGANISATIONS www.befriending.co.uk/directory/?region=6 EXERCISE GUIDELINES www.nhs.uk/live-well/exercise/ TED TALK: HOW TO MAKE STRESS YOUR FRIEND /www.ted.com/talks/kelly_mcgonigal_how_to_ make_stress_your_friend

For all y o ur h e alt h , be a u ty a nd p harmac eu ti ca l ne ed s

Health Care and Advice VISIT YOUR LOCAL PHARMACYPHOTO FRAMES and SUNDRIES TRAVEL VACCINES & IMMUNISATIONS Booked your Holidays yet? Make sure you know what vaccines you need before you go. If travelling abroad come in and ask for details.For all y o ur h e alt h , be a u ty a nd p harmac eu ti ca l ne ed s TRAVEL VACCINES AND IMMUNISATIONS FLU TRAVEL FLU JABS ARE STILL AVAILABLE Flu is still about! It is not too late to get a Flu jab, call in or request a home visit if necessary. Booked your Holidays yet? Make sure you know what vaccines Health Care and Advice CONTACT YOUR LOCAL PHARMACY KEEP SAFE MASKS, HAND GEL AND GOOD ADVICE ALL AVAILABLE. WE ARE STILL MAKING DELIVERIES IF NECESSARY. DUE TO THE VOLUME, WE WOULD APPRECIATE IF YOU COULD ARRANGE COLLECTION OF YOUR PRESCRIPTIONS EITHER IN PERSON OR BY For all your travel needs, complete the form at etraveltool.com Then contact the shop with the code to arrange an appointment. DIGITAL PICTURES 20 North St, Bishopmill, Elgin IV30 4EF • 01343 547374 / 547393 • bishopmillpharmacy.co.uk Check out the Kodak Moments app 20 North St, Bishopmill, Elgin, IV30 4EF • 01343 547374 / 547393 • bishopmillpharmacy.co.uk ALL REDUCED TO CLEAR Come along to Bishopmill Pharmacy’s digital photolab for all your photographic requirements. DIGITAL PICTURES AVAILABLE INSTANTLY!! Come along to Bishopmill Pharmacy’s digital photolab for all your photographic requirements. 20 North St, Bishopmill, Elgin IV30 4EF • 01343 547374 / 547393 • bishopmillpharmacy.co.uk Check out the Kodak Moments app you need before you go. If travelling abroad come in and ask for details. 20 North St, Bishopmill, Elgin, IV30 4EF • 01343 547374 / 547393 • bishopmillpharmacy.co.uk Come along to Bishopmill Pharmacy’s digital photolab for all your photographic requirements. Delivery available for your prescriptions and all other health and pharmaceuticals needs A FRIEND OR RELATIVE. DO YOU NEED A COVID TEST TO ALLOW YOU TO FLY? If you are planning to get away for Christmas or even a business trip you need to be organised. Bishopmill Pharmacy can offer this service but you need to book. The ideal scenario would be a flight later in the week to allow you to have your test and receive the results within the 72 hour window most countries/airlines require. Check with your airline or tour operator what CHRISTMAS GIFTS IN-STORE their requirements are and remember although the labs are operating seven days, couriers don’t operate on Sundays. Testing over the Christmas and New Year holidays is limited due to Royal Mail opening hours. Please contact Bishomill Pharmacy if you would like to discuss the details.