C O M PA S S Your Health and Wellbeing Guide
Autumn 2019: The Mental Health Issue
Mental Health is just as important as physical health
ALSO IN THIS ISSUE Calorie Control • Work Life Balance • Back Care CBT Explained • Healthy Breakfasts Compass Magazine
1
THE
WELLNESS JOURNEY OF A THOUSAND MILES BEGINS WITH A
singleAPP.
To register an account you must use a code provided by your employer. Interested in PAM Life for your organisation?
Request a demo now!
www.pamgroup.co.uk/pamlife 2
Compass Magazine
CONTENTS COMPAS S
Autumn 2019
Your Health and Wellbeing Guide
Page 04 Work life balance Page 06 Suicide awareness Page 08 Debunking cereal myths Page 10 Caring for someone with Dementia Page 12 How friendships help your mental health
14
Work
Life
20 12
4
Balance
Compass Magazine is published by PAM Group Ltd Contact us 73-75, Sankey St, Warrington WA1 1SL All rights reserved - Reproduction is strictly prohibited - Copyright 2019 Š For more information visit www.pamgroup.co.uk Images courtesy of Freepik.
Page 14 Cognitive Behavioural Therapy explained Page 16 Movember is back for 2019 Page 18 Calorie control Page 20 Exercise and back pain Page 22 Banana pancakes Compass Magazine
3
Work
Life Balance What is it and how do we get it?
4
Compass Magazine
I
n the UK it is estimated that on average we work around 38 hours per week (ONS, 2019), in comparison with the global average of just over 44 hours per week (Harsch, 2019) you would think Britain would be sitting pretty with the work-life balance. Yet, we’re ranked as one of the lowest in productivity and don’t even feature in the ‘Top 10 Countries with a Great Work Life Balance’ (Harsch, 2019) with Denmark taking the top spot with a similar average working week of 39.7 and in terms of productivity it isn’t always down to the long work week, Luxembourg is ranked as one of the most productive countries in the world with workers putting in on average 29 hours a week (Dimmit, 2018). So, if it’s not about the hours you put in, what is it that gives us this elusive balance we’re all striving for?
Is the job right? Last year an employee and consumer engagement specialist, Sodexo, conducted a survey about job satisfaction, results highlighted that people in the UK aren’t happy with their jobs, with 8% of those who participated strongly disagreeing with the statement ‘I am happy with my job’ (Thompson, 2019). Although it’s unrealistic that we will love our job all of the time and experience no dissatisfaction, it is realistic that we should be in a job that we find worthwhile and feel our contributions are valued. If you’re reading this and you feel you’re within the 8% bracket of people unsatisfied with their job, it could be worth taking some time to think about if it’s time to make a change. If the majority of your week is spent in a job you don’t like it can have a ripple effect, making your free time less enjoyable too.
Can’t or won’t? When put in the position of questioning changes that could make yourself happier, there is always the risk of the unknown. “I can’t change jobs because [insert risk here] might happen”. Note the key word might. When contemplating big changes often we get so wrapped up in the negatives that could happen we don’t let ourselves think about the positive things that might happen.
What is the balance and why is it important?
Eight Tips to get a better work-life balance
In today’s fast paced society some employees want to get as much productivity as they can from their workers, which can sometimes leave the workforce drained, tired and in some cases burnt out. Add in the everyday stresses whether it be child care, long arduous commutes or caring for loved ones, it can become hard to keep the momentum going after work finishes or at the weekend to then keep an active social life.
1. Take some time to think about both your career and personal aspirations. Do they match up to what you’re actually doing? If not why not and what can you change?
But is it as important to prioritise our social life as highly as our work life?
3. Learn to say no. It can be the most difficult word to say to your boss, but you should not feel bad if you’re at capacity. Taking on more plates to spin won’t make it easier or better for you in the long run.
In short, yes. Whether it’s going to the gym, going to lunch with your friends or saying yes to that date it’s really important for us to start putting in as much effort into our personal lives as we do our working lives. Achieving work-life balance is unique to everyone. It’s about finding a lifestyle that enables you to put equal effort and time into doing the things you enjoy, seeing the people who bring a smile to your face and achieving your personal goals as you do your work. Risks of not having a healthy work-life balance can include: - Burnout: work related stress which often results in physical and mental exhaustion - Changes to attitude: work and no play can often influence our attitude, making us snappier and short tempered - Reduced motivation: if we’re clocking in more time in the office or taking all the overtime it can result in less motivation to enjoy free time - Changes to physical and mental health: too much time spent in the office or being rushed off your feet frequently for long periods of time can affect both physical and mental health with some experiencing; weight gain, depression, reduced motivation, extreme fatigue and even high risks of developing physical health related conditions.
2. Are you taking too much on at work? Burnout is greatly influenced by not feeling that you’re accomplishing. If you’re taking on too many projects or hours you might not be optimising your workload.
4. Get a diary. Don’t let those catch ups or family events slip by. Make sure you have them in your phone calendar or in your diary so they don’t pass you by. 5. Prioritise yourself! Make sure you’re eating well, drinking enough water and getting between 7-9hours sleep a night. It’s amazing how just taking care of yourself can increase your ability to manage heavy workloads, but also still have the get up and go to be social after hours. 6. Exercise. Much like taking care of yourself, exercise is a natural mood booster and can keep our minds and bodies healthy. (This is especially important for office workers who may spend a large proportion of their day sat down and not moving.) 7. Working Remotely. If this is something you think would increase your productivity, it’s worth speaking to your boss about the possibility of remote working. It’s quickly becoming popular and can give you flexibility in where in the world you’re clocking your hours in from. 8. List what’s important for your career. Make a list of not only what’s important for you to give but also receive - what do you want to achieve and be a part of but also how do you want to be treated by your employer?
Compass Magazine
5
LISTE The simple act you can do to help somebody and possibly prevent a suicide
is necessary.
Risk Factors
S
uicide is quickly becoming one of the leading causes of death in people aged 20-34, and is recognised to be the largest cause of death, especially in men and those at highest risk are between the ages of 40 and 44 (Mental Health Foundation, 2018), overtaking Cardiovascular conditions such as heart disease and stroke. In the UK alone, it is thought that someone takes their own life every two hours (Mental Health Foundation, 2018). Statistics have shown that men are three times as more likely than women to take their own life by suicide. It is believed that one of the main reasons for this is that men are less likely to share with others their feelings and will attempt to cope with these overwhelming feelings such as but not limited to: depression, despair, and hopelessness. Women are more likely to talk about their feelings and thoughts, gain perspective and understanding, and therefore more likely to access professional help. It has been highlighted that talking about suicide in the workplace will help to remove the stigma attached, enable others to understand it and encourage people to seek help when it 6
Compass Magazine
There are certain pre-existing factors that are likely to increase the risk of suicide, which may fall into one of three categories – individual, socio-cultural and situational. These may include: • Drug and alcohol misuse • History of trauma or abuse • Unemployment • Social isolation • Poverty • Imprisonment • Violence • Family breakdown It is well known that those at higher risk of attempting and completing suicide are those who already have a diagnosis of a mental health condition, with more than 90% of suicides having already been associated with a mental or psychiatric diagnosis. Another possible indicator that a person is at risk of taking their own life is if they have had previous attempts of suicide or engaged in self-harming. Therefore, it is particularly important that this risk group is under the care of a G.P and has appropriate support in place.
Prevention Suicide is the final act of behaviour that is a result of a range of predeterminants. Most people considering ending their life have battled with intense feelings for a considerable length of time, possibly months or even years in some cases. The following
are some factors that might predict if someone is more at risk of feeling suicidal or of acting on these thoughts: • Feeling down, depressed and withdrawn • Displaying extreme mood swings • Loss of interest in activities that they used to enjoy • Expressing feelings of hopelessness and loss of purpose • Feeling anxious, agitated or reckless • Acting impulsively or in a reckless way and not caring what happens to them • Giving away possessions, sorting out their affairs or making a will • Talking about suicide, death or dying or wanting it all to end This is no way an exhaustive list and just because a person displays one of these signs doesn’t necessarily indicate that they’re feeling suicidal, but it could indicate that a person may benefit from speaking to a professional. There are times when a person decides that they are going to take their own life who do not exhibit any warning signs or disclose their decision beforehand, leaving the gap to intervene much smaller. However, more often the person may behave or say something that could indicate they’re having suicidal thoughts. By being aware of these potential warning signs, there is a wider opportunity to encourage someone to seek professional help.
EN... If you have any concerns for your own welfare or that of somebody else and you need someone to talk to, we are available through the PAM Assist helpline
How you can help someone It can be difficult to know what to do if you’re worried someone might be thinking about taking their own life. There are some things you could do to help, if you’re worried someone might be having thoughts to harm themselves: • Try and talk to the person, ask how they’re feeling and if everything is okay. Show that you care about them and you want to help them. • Don’t feel that you have to have the ‘right’ answers, just be a supportive listener. • Encourage them to talk to their partner or family members. • Have the contact numbers of organisations that a person could use to speak to or go to for help, we have listed some at the bottom of this article. • Don’t judge! Mental health conditions and especially thoughts of suicide have a negative stigma attached to them. If someone reaches out, treat them with kindness and respect, it takes a huge amount of courage to tell someone they’re not okay.
Suicide attempts Recovering from a suicide attempt is not an easy task, which is not further helped by assumptions that people can make or by holding a judgmental stance towards those who have attempted to
Completely confidential support 0800 882 4102 pamassist.co.uk
take their own life. Therefore, it is important that we show compassion, care and respect and step beyond our personal assumptions. By following this, we enable others to share their story and could help prevent another suicide.
Support and Help PAM Assist Our employee assistance programme offering support and guidance for all of life's ups and downs, 24/7. Telephone: 0800 882 4102 Website: www.pamassist.co.uk Samaritans Samaritans offer a 24-hours a day, 7 days a week support service. Telephone: 116 123 Email: jo@smaritains.org Website: https://www.samaritans.org/ Campaign Against Living Miserably (CALM) - for men Telephone: 0800 58 58 58 – 5pm to midnight every day Web chat: https://www.thecalmzone.net/ help/webchat/ Sane line This is a national helpline offering emotional support and information for people affected by mental health problems. Telephone: 0300 304 7000 (4.30pm – 10.30pm daily) Website: www.sane.org.uk (Available 24-hour online forum) Support Line
Support line offers confidential emotional support to adults and children by telephone, email and post. They try to help people find positive ways to cope, feel strong on this inside and feel better about themselves. Telephone: 01708 765200 (hours vary) Address: Support Line, PO Box 2860, Romford, Essex, RM7 1JA Email: info@supportline.org.uk Website: www.supportline.org.uk Maytree This is a London-based charity supporting people who feel suicidal. They offer different services including a place where people can stay for a few nights and have someone to talk to. It is not a medical service. They have trained volunteers for people to speak to as well as time for rest and relaxation. People can only stay there once. Telephone: 020 7263 7070 Address: 72 Moray Road, Finsbury Park, London, N4 3LG Email: maytree@maytree.org.uk Website: http://www.maytree.org.uk PAPYRUS (prevention of young suicide) This is an organisation that aims to prevent suicide in young people. It can offer advice if you are worried about a young person who might be suicidal. Telephone: 0800 068 4141 Text: 07786 209697 Email: pat@papyrus-uk.org Compass Magazine
7
Time to get rid of
Breakfast
Cereal?
By Sara Norburn PAM Life Wellness Coach
Area of focus: Nutrition
8
Compass Magazine
W
ith the rise of fashionable breakfasts like smashed avocado on toast, protein pancakes and home-made oat jars it’s easy to dismiss cereals as the unhealthy, high sugar and high-fat option. One person’s preferences may be different than another and this doesn’t necessarily mean that one person’s choice is right and the other is wrong. Cereals can provide a healthy and nutritious breakfast as long as we’re making good choices. Studies and systematic reviews show that individuals that eat cereal as a healthy breakfast option have higher levels of fibre, energy, calcium, iron, folic acid, vitamin C, zinc and decreased levels of fat and cholesterol. What isn’t so clear, is whether those that eat breakfast cereals on a daily basis generally have healthier lifestyles than those that choose to skip breakfast or have other options and more research is still needed in this area.
Will eating breakfast cereals make you gain weight? The answer to this isn’t straight forward. It is true that if you eat breakfast cereal each morning, you will be eating more calories, so for example, if you normally eat breakfast, lunch and tea you will obviously be eating more calories than someone who just eats lunch and tea. This aside, if you’re trying to lose weight some people find that by skipping breakfast, they simply eat more calories at lunchtime. The increased calorie intake, however, is usually only about 15% so even if you were to eat more than usual at lunchtime this usually still equates to less than if you were to have both breakfast and lunch. The bottom line here is that eating breakfast cereals in themselves don’t cause you to gain weight, overeating and excess calories cause you to gain weight. So, if you’re wanting to lose weight and can cut out other junk foods in your diet then it’s a good idea to do this first before cutting out
“
The best way to choose a cereal is to find something in its simplest state, with no added sugar such as branflakes or cornflakes."
your breakfast cereal. Another thing to consider is that cereals made from oat, barley or psyllium can help to lower cholesterol and wholegrain or high fibre cereals are associated with a lower risk of diabetes and cardiovascular diseases. You may also find that by eating breakfast you tend to burn more calories during the morning as you have more energy and are more active. It’s worth considering what your priority is at the moment in terms of your health and lifestyle and trying to balance what would work best for you. In terms of weight loss and fasting the NHS advises that if you’re planning to try fasting you should speak to your GP as it’s not a good move for some individuals, especially those with current health conditions.
own fruit as a topping to switch it up.
What should you be looking for?
4. Look for brands that have higher nut, seed and oat content These will typically be higher in protein, lower in sugar and salt and will help to keep you fuller for longer. These types of cereals are great to combine with different types of fruits.
1. No added sugar or salt Muesli is a good example of this, it makes a great breakfast choice and will provide you with a mixture of grains. Lots of muesli though can be packed with sugar, especially the tropical fruit varieties, so just be careful to choose a muesli with no added sugar. 2. Avoid cereals that have been ‘messed with’ By this I mean cereals that have been around for a long time but now have new varieties arriving in stores, or cereals that don’t look as though they have a natural source (things like Lucky Charms, Golden Nuggets or Hershey’s). Weetabix is a great example of this, shredded wheat is a good breakfast choice, high in fibre, low in sugar, salt and fat. Newer varieties often contain fruit fillings, frostings or chocolate chunks and are usually higher in sugar and fat. The best way to choose a cereal is to find something in its simplest state, with no added sugar, such as bran flakes, shredded wheat or cornflakes and then to add your
3. Being careful with granola Whilst granola is typically a good source of iron, zinc, magnesium and vitamins such as E and B, the nutritional profile depends from recipe to recipe. Unfortunately, granola is usually high in sugars as it often contains sweetened dried fruit and can sometimes be high in fat due to the nut or chocolate content. To help make granola a healthier choice it’s best to keep to a standard portion size (45g) and to choose those with a reduced sugar and salt content. My favourite way to enjoy granola is to halve the portion of granola and mix this with natural Greek yoghurt and fresh fruit.
As a general rule of thumb when choosing breakfast cereals, always try to read the nutritional labels, companies are very clever at marketing and branding their products to look ‘healthy’ and will promise things like ‘high fibre’ or ‘no added sugar’ but may add sweetness in a variety of different forms. Sugars can be hidden in ingredient labels using a number of different names and this can make them harder to spot. Some of the most popular include: honey, syrup, corn sweetener, dextrose, fructose, glucose, maltose and cane crystals. It’s also a good idea to look for ingredients that you don’t have in your cupboards, these are often chemicals or chemically processed ingredients. Compass Magazine
9
Caring for a loved one with Dementia
T
here are over 850,000 people living with dementia in the UK and this is set to rise to over one million by 2021 (Alzheimer’s UK).
unusually sad. • Seeing things that are not really there (visual hallucinations). • Strong beliefs that things are not true (delusions).
Symptoms of Dementia will vary depending on the part of the brain most affected. A person with Dementia may have cognitive symptoms, in relation to their thinking, perception or memory. They will often have problems with some of the following:
Each person affected by Dementia will experience the disease differently and this is because symptoms will depend on the area of the brain affected.
• Day-to-day memory – for example, difficulty recalling events that happened recently. • Concentrating, planning or organising – for example, difficulties making decisions, solving problems or carrying out a sequence of tasks (such as cooking a meal). • Language – for example, difficulties following a conversation or finding the right word for something. • Visuospatial skills – for example, problems judging distances (such as on stairs) and seeing objects in three dimensions. • Orientation – for example, losing track of the day or date, or becoming confused about where they are. Other symptoms of Dementia include changes in a person’s mood. For instance, this may include: • Feeling frustrated or irritable. • Apathetic or withdrawn. • Anxious, easily upset or 10
Compass Magazine
For example, if cells in the temporal lobe begin to die, then this will affect a person’s language ability. If cells in the occipital lobe begin to die, then this will cause problems with a person’s vision. When someone you love is diagnosed with Dementia, it can be difficult to come to terms with and accept the uncertain path that lies ahead. As a starting point, it’s worth learning and trying to understand more about the specific condition as Dementia will affect a different part(s) of the brain and the symptoms and treatments will vary dependent on the region of the brain affected. When caring for either your partner, family member or friend who lives with Dementia, it can be a challenging and arduous journey, yet rewarding in its own right. It’s important to know what support is
available for you both, because without it caring can become all consuming, exhausting and lonely. We’ve put together a list of five key points all caregivers should know about: 1) Support Groups Many caregivers overlook support groups, believing that they don’t have time in their schedule to commit, but it’s worth trying to link in with one from time to time. One of the biggest barriers that a caregiver of a loved one faces is dealing with isolation and loneliness. But looking after your health and making time for yourself can help you feel better and cope better with your caring role. Having people around you that understand and are going through something similar can bring comfort knowing that you’re not alone, as well as developing a new circle of support to help support you through difficult times. 2) Day Centre The use of a Day centre can stir some difficult emotions for caregivers, who naturally feel they should be caring for their loved one all day, every day, but this doesn’t have to be the case. A change in routine can be helpful for both you and the person
Help and support available for dealing with Dementia Age UK - ageuk.org.uk, Dementia UK - dementiauk.org, Alzheimer's Society - alzheimers.org.uk, Dementia Friends - dementiafriends.org.uk
around having to make decisions, or to remember them, by giving choices of one or two things or ask questions that require only a yes or no response. • If your loved one is using a word out of context, try and think about the meaning behind it. It is likely that they think that they are communicating their needs with the correct word, and could get frustrated if you don’t appear to understand them. • Think about using pictures or photos to help maintain memory. For example, having a picture of a cup with the word below as a prompt and keep it close to the cupboard where the cups are kept. • If you’re struggling with particularly unusual or challenging behaviour, then please speak to the person’s GP to ask for a referral to their Community Mental Health team.
with Dementia. Day centres offer a new routine, engaging activities away from the house and communicating with different people. 3) Learn new communication tools Dementia is a disease that affects the brain, often this can lead to changes in how the person processes information and communicates with those around them. Getting some help in how to communicate will not only help you understand what they’re going through, but also alleviate some
of the difficulties and frustrations attributed to communicating with someone with dementia. Techniques include: • Speak slowly using shorter sentences, allowing time for the person to process what you’re saying to them. • Don’t try and correct someone if they forget a memory or say something that you believe is incorrect, this can often lead to an argument, which isn’t helpful or productive for either party. • Try and reduce the anxiety
4) Find out what support is available There is support of all different shapes and sizes available to help caregivers, from help with managing finances and applying for welfare benefits such as Personal Independence Payment, Attendance Allowance and Carer’s Allowance to support communicating with community nurses and hospitals. 5) Learn to look after yourself Caregivers can often experience feelings of being burnt out, low mood and anxiety, helplessness and isolation. It’s important to prioritise some time to look after your needs, whether it is having time to relax or do something you enjoy or spending time with family and friends. It is essential that you take time to recharge your batteries, as this will help balance the demands of taking care of someone with Dementia.
Compass Magazine
11
Time With Friends is Good for Your Mental Health
F
or thousands of years humans have been social creatures; hunting in packs, feasting in groups and living in communities. Yet in today’s modern age sometimes it’s hard to find the hours to have quality time with the people we live with without nodding off through date night. On average we spend around 3-4 hours per week on social activities (gov.uk, 2015) yet we work for an average of 40 hours per week - now that doesn’t sound very balanced. Alongside having more time to do the things you enjoy with the people you care for, taking part in leisure activities or socialising with friends and family can do wonders for your mental health. Scientifically, engaging in social interaction with someone or doing something you enjoy releases a chemical called dopamine in the brain, which is a reward-based chemical. Basically, being around others doing things you enjoy will make you feel good. In today’s busy world, it’s worth thinking about protecting some time to be with your family or friends. By spending time with others it can strengthen our connections to others, 12
Compass Magazine
making us feel part of a wider community outside of work lives. By feeling like a valued part of a group, whether that be a family unit, close friends or the local bowling alley - feeling supported can help us not only when we want to share those amazing moments but also when we need a shoulder to lean on or an ear to listen. The biggest barrier to shifting the work- life balance is to start making those times a priority - if you wouldn’t call in sick to the office, don’t blow off your plans. Even though you might just want to jump into those comfy jogging bottoms and oversized t-shirt and binge watch your favorite TV show, we can guarantee you won’t regret the experience of spending time with people that are important to you over sitting on your sofa not interacting with anyone (except maybe the cat). At times, the balance leans so far into ‘work’ territory that you might not know who or how to reach out or feel that you don’t have someone to spend time with. We’ve put together some ways to build and make friendships that make us feel good.
40 3-4
Five things you can do to build friendships Plan a ‘Come Dine with Me’ style dinner party with a few friends; each guest is in charge of making a course of the meal. It lessens the pressure of having to find the time to cook a 3 course meal and makes for some fun and interesting course combinations!
Interested in exercise? Join some new gym classes and meet some like minded people
The average number of hours a person in the UK spends at work each week.
The average number of hours a person in the UK spends on social activities each week.
Book in family/friends day in advance this can make it easier to keep to plans and know it hasn’t been too long since you’ve seen everyone
Book onto a group activity or experience
Just say Yes! Sometimes we become so used to saying no or making excuses not to go somewhere we don’t even realise we’re doing it. Break the habit and say yes! Compass Magazine
13
CBT CBT Cognitive Behavioural Therapy explores the links between thoughts, emotions and behaviour. It is a proven and effective method of treating mental health problems, such as anxiety and depression.
C
ognitive-behavioural therapy (CBT) is a form of talking therapy that combines cognitive therapy (focuses on thinking patterns and psychological distress) and behavioural therapy (focuses on behaviour). CBT aims to help people manage their problems by changing their unhelpful thinking patterns and behaviour. It is most successful in treating anxiety disorders and depression but can be helpful for other mental health problems too. CBT helps you understand how your thoughts affect your feelings and behaviour. It also teaches you how to replace dysfunctional thinking patterns and behaviour with more positive ones.
What is the Basis of CBT? CBT is founded on the idea that our thoughts determine 14
Compass Magazine
our feelings and behaviour. Our negative thinking patterns affect how we feel and consequently, how we behave. If we don’t do anything to challenge these negative thinking patterns, we can become trapped in a vicious cycle of our dysfunctional thoughts, feelings, and behaviours.
Cognitive Methods of CBT Cognitive-behavioural therapy comprises different techniques many of which focus on irrational thinking patterns. These cognitive techniques help the person gain a sense of control over their anxiety. One of the central problems of anxiety are negative automatic thoughts. These unhelpful thoughts increase uneasiness and reduce the person’s ability to manage anxiety. Negative automatic thoughts are hard to control, as they arise instantly
when a person thinks about the anxiety-provoking situation. This happens because the brain has become hardwired to think negatively. One of the goals of CBT is to train the brain to think in a new way; to identify and replace negative automatic thoughts with more realistic ones. Over time, a determined practice changes the neural pathways in the brain until replacing negative thoughts with positive ones becomes automatic and a person begins to think, feel, and behave differently.
Behavioural Methods of CBT The most commonly used behavioural technique in CBT treatment is systematic desensitisation or exposure training. This method has been successfully used in treating phobias. It involves gradually exposing a person to fearprovoking situations until these situations cause less fear and anxiety. However, exposure to the situations whether it's in real-world situations or in vivo needs to be a gradual process, non-harming to a patient.
What Can CBT Treat? Cognitive-behavioural therapy is a time and a goal-oriented approach
to problem-solving. This psychotherapy has proven to be a particularly effective treatment for anxiety, panic attacks, phobias, and depression. However, CBT can also be a helpful treatment for other mental health problems, such as: • Bipolar Disorder • Post-traumatic Stress Disorder (PTSD) • Borderline Personality Disorder (BPD) • Obsessive-Compulsive Disorder (OCD) • Eating disorders, such as bulimia and anorexia • Psychosis • Schizophrenia • Sleep problems • Substance use problems • Anger issues • Relationship and intimacy issues Furthermore, CBT can teach you helpful ways to manage some long-term physical health problems such as chronic pain, irritable bowel syndrome, or chronic fatigue.
piece by piece, i.e. to break them down into their parts such as your thoughts, emotions, physical feelings, and actions. You and your CBT therapist will then analyse these components to identify the dysfunctional ones and the effect they have on your well-being. After analysing your unhelpful or unrealistic thoughts, feelings, and behaviours, your therapist will help you find a strategy to modify them. Also, he or she will give you “homework” and ask you to practice these changes in your day-to-day life. This is the final aim of CBT – to teach you to apply the new coping skills into your everyday life.
The Benefits of CBT Research has shown that cognitive-behavioural therapy can be effective in treating some mental health problems,
particularly anxiety, depression, and phobias. One of the main advantages of CBT is that can be completed in a relatively short period. Furthermore, CBT teaches you coping strategies that you can use in your daily life long after therapy is over. Also, CBT is highly structured, which means that it can be delivered in person, online, individually or in groups.
Change Your Thinking
Cognitive Behavioural Therapy
Free online CBT therapy courses available f rom November 2019 to all PAM Life and PAM Assist users.
How Does CBT Work? In cognitive-behavioural therapy, the focus is on learning. CBT is a present-oriented approach. That is, rather than focusing on your issues from the past, this psychotherapy focuses on your current problems. During CBT, you need to recognise your dysfunctional thinking patterns, learn new ways of thinking and replace negative beliefs and behaviours with more constructive ones.
CBT Therapy Sessions Throughout the CBT sessions, the therapist will help you to identify your problems and look at them Compass Magazine
15
Movember is back for 2019
Help change the face of men’s health from 1st – 30th November
T
his November, Movember returns with its annual month-long fundraiser challenging men across the UK to grow a moustache, raising awareness and funds for men’s health issues. Now in its 12th year in the UK, Movember encourages millions of men around the world to embrace the moustache in all its glorious forms. The itchy one, the patchy one or even the lopsided one - they all help fight prostate cancer, testicular cancer and male suicide. Whether men fly the flag solo or join up with friends, work colleagues, sports clubs, schools or universities, adding some hair to their upper lip drives awareness and generates funds for vital men’s health issues. To date, through moustaches grown, connections created, and conversations generated, Movember has proudly welcomed over six million supporters and helped fund 1,250 innovative
men’s health projects across twenty countries. But there is still plenty more to be done. In the UK, the stats are shocking. One man dies every 45 minutes from prostate cancer, while more than 333,000 are living with the disease. Twelve men a day take their own lives and three out of four suicides are by men, making it the biggest killer of males under 45 in the UK. Testicular cancer is the most common cancer in young men, and although in most cases the outcome for men with the disease is positive, a 95% chance of survival is of no comfort to the one in twenty who won’t make it. Mo Bros who are planning to join in with Movember should sign up at www.movember.com and start with a cleanly shaven face on Friday 1st November. After that, it’s as simple as letting their moustache grow for the rest of the month. Those taking part can ask friends, family, or colleagues to back their Mo by donating.
Twelve men a day take their own lives in the UK 16
Compass Magazine
Funds will be invested in these key areas: prostate cancer, testicular cancer, mental health and suicide prevention. But participants don’t have to grow to save a bro. Mo Sistas and those who don’t fancy sporting a moustache can simply Host an event to support the charity this year or Move. And it’s certainly not restricted to ultra-athletes or hardened gym-goers. Move is simpler than that. Fundraisers just run or walk 60 kilometres over the month - that’s 60 kilometres for the 60 men lost to suicide each hour, every hour around the world. For those who love entertaining, they can take part by Hosting a fundraising event. Mo Bros and Mo Sistas can organise a pub quiz, host a roast for friends and family, or even get a team together for a game of footie. Any type of event helps gather much-needed funds for men’s health. Those keen to get involved could also set up a Shave Down – a group shaveoff of facial hair to get the month started. It’s the easiest way to start a conversation about men’s health. Movember is the leading charity dedicated to changing the face of men's health in the UK and around the world. The charity recognises that globally, men are dying six
Tips for growing a Mo'
1 Be prepared Aim for a style that will grace your face, but embrace the moustache that nature gives you, because whatever you grow will save a bro.
2 Be BRAVE The first few days, even weeks, can be uncomfortable as your Mo takes shape. Ride it out to encourage donations.
3 IGNORING THE ITCHING
years earlier than women due to common health issues such as prostate cancer, testicular cancer, mental health and suicide. Movember is aiming to reduce the number of men dying too young by 25% by 2030.
About Movember Movember is the leading global men’s health charity. The charity raises funds to deliver innovative, breakthrough research and support programmes that enable men to live happier, healthier and longer lives. Committed to disrupting the
status quo, millions have joined the movement, helping fund over 1,250 projects focusing on prostate cancer, testicular cancer and suicide prevention. In addition to tackling key health issues faced by men, Movember is working to encourage men to stay healthy in all areas of their life, with a focus on men staying socially connected and becoming more open to discussing their health and significant moments in their lives. The charity’s vision is to have an everlasting impact on the face of men’s health. To donate or learn more, please visit Movember.com.
Remind yourself that men have endured worse in the past. You can stand a little face tickle.
4 SHAPE YOUR MOUSTACHE Get across all the proper grooming techniques. A great Mo comes down to great grooming.
5 NURTURE IT AND KEEP IT CLEAN Look after your Mo, and your Mo will look after you.
Compass Magazine
17
Controlling Calories Top tips when calorie counting and 'dieting'
H
ealthy weight loss doesn’t mean that you need to calorie count or massively restrict your diet. For some people counting calories can be beneficial, whereas, for others, it can become an obsessive and restrictive practice. Counting calories can be an effective way to consume less energy and therefore to lose weight; however, research has shown that over a more extended period other strategies may be more useful and for some people, calorie counting is not necessary. It’s all about having the right balance and amount of food
“
18
and drinks and changing your behaviours and attitudes to allow for a more balanced view of healthy eating. This article aims to give you a balanced view of weight loss, calorie control, and some of the common ‘pitfalls’ so that you can maximise your nutrition journey. Calorie counting can be particularly useful as an assessment and starting point to help to pinpoint specific areas to improve on in terms of nutrition. For example, you may find that your portion sizes are too big, or perhaps you are overeating fat and sugar.
You don’t need to give anything up specifically, it’s all about balance and quantity.
Compass Magazine
Avoiding high calorie foods Avoiding high-fat foods such as nuts or avocado isn’t always the best option, sometimes your body needs something higher in energy if you are feeling hungry and it may also help to reduce snacking and save you calories. Often, high-calorie natural foods that individuals avoid have more nutrients in than some processed ‘diet’ foods and therefore shouldn’t always be feared. It’s important to assess what type of food you are needing at a specific point in time and to eat accordingly. Neither cutting out high-calorie foods altogether or binge eating are sustainable behaviours and often mean that individuals go back to their previous eating habits, to be successful in achieving calorie control it’s important to be able to have a balance.
Here are some small changes that you could make to help to reduce calories Small Change
Leaving your sandwich 'open' (one piece of bread) Possible calories saved 120
Small Change
Having a sugar-free can of fizzy drink (or sugar free squash) Possible calories saved 127
Small Change
Swap a pint of semi-skimmed milk to skimmed
Calorie counting over longer periods If you plan to calorie count over longer periods and feel that this approach works well for you it may be useful to either plan some ‘noncalorie’ counting days where you practice eating in moderation, or to have 2-3 items per day that you don’t add into your tracker. This can help to stop you from binge eating and help you to stay in control over a longer time. It’s also important whilst calorie counting over a longer period to not become obsessive over your calorie intake or to speak to a professional if you develop intense feelings of guilt, loss of control or disordered eating. We are all human and some days it’s completely appropriate to eat a piece of your friend’s birthday cake, go out for tea or consume something that massively puts you over on your calorie allowance. You mustn’t feel guilty over this and simply get back
on track the next day. Know what a balanced diet looks like You don’t need to give anything up specifically, it’s all about balance and quantity. Eating with a healthy balanced diet will help to ensure that you get plenty of vitamins and minerals as well as plenty of starch and fibre and keeping your fat and sugar low. Eating this way not only will help you to keep your weight down but it is also preventative of a whole host of diseases such as diabetes, heart disease and some cancers. Making small changes and food swaps Making small changes to your diet by creating food swaps is another way to minimise calorie intake and stay in control without feeling deprived.
Possible calories saved 79
Small Change
2 Boiled eggs vs 2 scrambled eggs (cooked with 1tbs butter) Possible calories saved 100
Small Change
Leaving your spread off a sandwich Possible calories saved 57
Small Change
Swapping a croissant for a scone Possible calories saved 60
Compass Magazine
19
Should you exercise with back pain? By Jasmine Lasslett PAM Wellbeing
Area of focus: Exercise
T
he back is a complicated part of the body. It consists of the spine, muscles and ligaments which keep you strong and upright. Not all back pain is the same, there are many different causes and types. The intensity and manageability of pain varies a huge amount from person to person. One person may be in excruciating pain from a herniated disc, whilst another person may feel no pain at all. Similarly, a muscle strain can vary from being mild to debilitating. Back pain is typically moderate to severe and often prevents you from being able to carry out your day to day activities easily. So, before we discuss whether you should exercise with back pain, I would recommend if you haven’t done so already it’s best to get it checked over by your doctor. Back pain is your body’s way of telling you, you are doing something wrong. More often than not this ‘something wrong’ can be 20
Compass Magazine
due to being inactive, causing stiffness and poor mobility. Of course, there are other reasons such as excess stress on the back – some examples being, lifting a too heavy load, lifting technique or posture when sitting in an office job.
Exercising with back pain About 20 years ago, you would have been advised to rest. However, research has shown inactivity will only make things worse and will slow the recovery process meaning greater levels of pain, and longer absence off work. Staying as active as possible is an important part of the recovery process. Even if this does mean adapting your normal exercise routine.
The goal of exercising is to work around the pain not through the pain. You should be trying to strengthen the area that is possibly weak and causing the pain in the first place. In a lot of cases this may mean strengthening your supporting muscles such as your core muscles and your glutes, or lengthening tight muscles such as your hamstrings. So, if your back pain is made worse by running you could try walking or swimming instead. If you are unsure on some alternative exercises to try, seek advice from your GP or physiotherapist. Often if we are in pain we tense up and feel scared to move. However, this will only make matters worse, move with
The Dead Bug Try this exercise to help build a strong and supportive back
The Cat Stretch
The benefits of exercising with back pain:
Try this stretch to boost your mobility and flexibility in your back
confidence and in a relaxed manner. If you’re finding a particular exercise is exacerbating your back pain, you should try not to work through the pain. This is probably your body’s way of alerting you that either you are not performing the exercise correctly, or the exercise you are doing is not designed for someone who is suffering with this back problem. In this case discuss this with a health professional. Try to pick something you enjoy doing - that way you are more likely to stick at it. Ideally you should be aiming to complete at least 150 minutes of aerobic exercise per week as well as 2 sessions of resistance training per week. Examples of aerobic exercise include – walking,
running, cycling and swimming. Examples of resistance exercise include – strength work, lifting weights or shopping bags, yoga and Pilates. Being physically active does not mean you need to do vigorous exercise. Even walking to the shops rather than driving, getting off a few stops earlier on the bus or taking the stairs instead of the lift can all make a big difference to your overall health and your musculoskeletal system. Feeling sore after exercise does not mean we have done damage. It simply reflects that your body has undergone physical activity that it is not used to, or you made it work harder than normal, this is called Delayed Onset of Muscle Soreness (DOMS). DOMS can last up to 72 hours.
•
Strengthens the muscles that support the spine, reducing the pressure on the discs and facet joints.
•
Reduces stiffness and improves mobility.
•
Improves circulation of nutrients through the body.
•
Releases endorphins which is a natural pain relief, thus reducing reliance of pain medication.
•
Improves moods and relieves depressive symptoms.
•
Minimizes the frequency of the pain reoccurring if you manage to continue with the exercise, or at least reduces the severity of the pain if you do get another episode.
With our lives becoming more and more sedentary, and an increasing amount of people being diagnosed with back pain we need to ensure we are making time to be active as inactivity can lead to a decrease in bone density meaning you’re more at risk of developing osteoporosis, muscle atrophy which is a loss of muscle mass and muscle wastage. So, the answer is get active and stay active. Compass Magazine
21
Healthy recipe
Banana Pancakes THE INGREDIENTS YOU’LL NEED FOR ONE PORTION
Glutenfree banana pancakes that can be whipped up in just 10 minutes!
Eggs: Eggs are a great source of B vitamins as well as vitamins such as A, D, E and K. They are considered to be a ‘complete’ protein source as they contain all nine essential amino acids.
Enjoy this low-calorie yet tasty and enjoyable breakfast alternative. Time: 10 minutes
Nutrition
Banana:
Kcal
235
Carbohydrate
20g
Fibre
3g
Instructions
Sugars
18g
•
Fat
10g
Mix the banana and the eggs using a blender or a mixer.
Saturated fat
2.6g
•
Protein
15g
Keeping the pancakes small, pour the mixture into a heated pan.
•
Enjoy!
Tip: Add blueberries Blueberries are vitamin-rich berries that boost brain health via their high content of antioxidants, specifically flavonoids. Daily consumption of this "brain berry" has been found to slow memory impairments and motor coordination that are typically associated with ageing.
22
Compass Magazine
Eating one medium-sized banana a day can provide you with 10% of your daily fibre requirements (30g daily for adults). Fibre benefits our health by reducing our risk of bowel cancer, type two diabetes and improving our heart health.
GET
E V I T I S O P
ACTIVE
MOTIVATED Total Wellness
GET THE APP Search ‘PAM Life’ in your app store
Compass Magazine
23
24
Compass Magazine