8 minute read
Wellbeing
A global pandemic, climate change, job insecurity and rising prices are just some of the issues contributing to our unprecedented levels of anxiety and stress, but as Lisa de Silva discovered, there are some easy to learn techniques that aid relaxation and create a sense of calm
On both a global and a personal level, there are endless problems fighting for space on our worry lists. Living amid so much doom and gloom is challenging but one way to cope is to develop a practice of relaxation.
When we are anxious and stressed, the body releases stress hormones, our heart rate rises and breathing becomes fast and shallow. Over time this can lead to health issues such as insomnia, depression and hypertension. By contrast, if we can access our relaxation response, it will slow the heart rate and deepen the breath, creating a feeling of peace and calm. DEVELOPING A RELAXATION PRACTICE Set aside 10-20 minutes each day for your relaxation practice. It might be useful to combine it with dog walking, exercise, or travelling to Engage your senses as if you are there, feel the warm sand running through your toes
and from work. Smartphone apps and audio downloads can also be useful for specific techniques, such as guided meditation and visualisation. Experiment with some of the following techniques until you find something that suits you and your lifestyle.
Deep breathing Can be done anytime and anywhere – inhale through the nose, gently hold the breath, before exhaling through the mouth. Ensure you breathe from your diaphragm – place one hand on your chest and one on your stomach. Only the hand on your stomach should move in and out with your breath.
Mindful meditation Similar to deep breathing, but you focus on your breath, counting your inhalations and exhalations, until you feel a sense of calm. Visualisation Sit quietly and imagine a scene such as laying on a warm beach where you can feel at peace – engage your senses as if you are there – feel the warm sand running
through your toes, listen to the gentle lapping of the water and feel the warm rays of sunshine melt any tension away. Progressive muscle relaxation This is a two-step process where you work your way up from your toes to your head tensing and relaxing all the major muscle groups – tense as you inhale and relax as you exhale.
Ensure you breathe from your diaphragm
Yoga, tai chi, qigong & rhythmic exercise Any activity that combines postures, flowing or repetitive movement with rhythmic breathing, is a great way to calm a busy mind. Massage Massage stimulates the body’s production of dopamine, creating feelings of joy – try self-massage kneading and soothing any tension spots.
Nature It is now well-documented that spending time in nature can lower our heart rate and blood pressure – even just listening to the sounds of nature (raindrops, crashing waves, birdsong) can have a restorative effect on our minds. l
How to Choose A Dentist
Do you feel comfortable with the dentist?
1This may be a gut-instinct but do you feel they are listening to you and giving you bespoke advice related to your mouth and habits. You only have one set of teeth so be careful who you entrust them to. Remember this should be a relationship for life; if you do not feel comfortable, find someone else.
Choosing a Dentist can be confusing and a bit daunting, so having the right dentist can help calm any fears you have about an impending dental visit
Ask questions
5The most important thing to remember is to ask questions! Make a list of questions to ask before your appointment as you may forget.
Is the practice well established?
2Experience and continuity of care can be very valuable. Will the dentist or hygienist be there next time you have your check-up? It takes time to build a relationship on both sides. They will get to know your mouth, what materials work best in your mouth and how often to review you. Changing dentists regularly can mean you end up with more restorative work undertaken.
It is best if you can get referrals from as many sources as possible
6Ask some of your relatives, colleagues or friends if they can recommend reliable dentists.
Call Oakmead Dental on 01342 325363 and see how we at Oakmead in East Grinstead are changing Dentistry.
Do they have a dental hygienist?
3Healthy gums are as important as healthy teeth. Does the hygienist clean your mouth thoroughly? Do they guide you in what are the best oral hygiene aids for your mouth?
Training and further education
4Look for award winning practices and those committed to continuing education. “I wanted to finally express my appreciation for everything the staff at Oakmead have done for me over the past 20 years. Yes, I was surprised it had been that long”
www.oakmeaddentalcare.co.uk 01342 325363
Can you cope with Christmas?
According to a new study*, 20% of people are concerned about finances, relationships and wellbeing in the run-up to Christmas. So we look at some of the best coping strategies for this year’s Yuletide.
With rising energy costs and other bills, winter is looking tough for many households. Add existing family tensions to an already trying situation, and the festive season may well be a challenge for many. If you think you may encounter some friction this Christmas then here’s some simple coping strategies to help get you through.
Stay calm this Christmas
Staying calm and keeping a clear head can help you if tensions begin to build, so give yourself the best chance possible to maintain that mental space. Avoid topics of conversation that are known to provoke a reaction and if you find yourself in the firing line then try to deflect tricky questions or leave the room if necessary. Limit your alcohol intake - drinking moderately will help you stay in control of your behaviour and can help keep things in perspective. Remember professional help is available if you think you’ll struggle to do this on your own. Sometimes misunderstandings or communication issues can build up over time if left unresolved. Reach out to your loved ones first, a friendly phone call can do wonders to build bridges ahead of the big day.
Empathise with others
You might not be alone in finding the festive season a challenge. Family members may also be struggling and their problems can have a ripple effect, destabilising everyone. As the season of celebration and excess, those suffering with addiction tend to struggle more. Families often try to cope with addiction by attempting to control the addict’s behaviour which can lead to power struggles and further friction. If you find yourself in a difficult situation with a family member, try to give them space without reacting. Empathy and compassion may not solve another person’s problems but they’ll help de-escalate situations.
Be open about money worries
The festive season can also cause significant financial pressure for families but there are ways to manage the run-up to Christmas without overspending. Avoiding last-minute gift shopping, planning Christmas menus ahead of time and not overloading yourself with preparations, are all excellent ways to help you manage the Yuletide demands. But if Christmas giving is actually beyond your means this year and you’d be more comfortable with a low-key event, then don’t bottle up your concerns. Speak with your loved ones about your financial situation and you may be surprised at how supportive they are. Christmas is the season of goodwill rather than expensive gifts. Being together without feeling pressured is much more enjoyable for everyone.
Finding ways to cope
Sometimes Christmas worries, especially if they recur year on year, can seem too big to manage on our own. So that’s why professionals are available to help, to listen and discuss the challenges that you are facing. A trained therapist can support you to find strategies to avoid triggers and to help manage your situation. If you find yourself facing any of the issues covered in this article and need someone to talk to, then get in touch and we can help you cope this Christmas.
Here are some of our top tips to help you get through the festive season:
n Limit your alcohol intake - Keeping a clear head by only drinking moderately can help you remain calm if tensions are running high. Remember help is available if you think you’ll struggle to do this on your own.
n Be open about money worries - Finances can put unnecessary pressure on families over Christmas. If a low key Christmas without excess gift giving would be easier, let your loved ones know, you might be surprised how supportive they are.
n Address the elephant in the room - Tensions can grow over the year if family issues have been left to fester. Don’t leave it until Christmas Day, reach out and build bridges ahead of time.
n It’s ok not to go - There’s no hard and fast rule you have to spend Christmas with your family. Arranging smaller visits before and after the festive period can be just as good.
n Get expert support - If you feel that festive tension is too big of a challenge to tackle alone, seek help from a professional who can talk through your problems and introduce ways to help you cope.
Elysium Therapy BRIGHTON
At Elysium Therapy Brighton we recognise that seeking support and help for yourself, a friend or a family member who is struggling is a brave thing to do.
Our team are here for you and can help facilitate personal growth and help with any mental health difficulties you or those around you are experiencing.
We provide consultations, psychiatric assessments and talking therapies delivered individually or on a group therapy basis, in person, via video conferencing or by telephone. If you would like to seek help or discuss treatment options, please get in touch.
E: therapybrighton@elysiumhealthcare.co.uk
Elysium Therapy Brighton Withdean House 52 Dyke Road Avenue Brighton BN1 5LE
