Movement
Being physically active is great for our bodies and our minds.
Exercise has been proven to reduce anxiety and depression, and it can help us to prevent physical illnesses.
Those living with mental illness die on average 20 years younger than the general population, often from avoidable physical illness.
People living with mental illness are more likely to develop preventable conditions like diabetes, heart disease, bowel cancer and breast cancer.
Research shows that 56% of people found that exercising regularly helped them to alleviate stress and prevent burnout in their lives.
The world has transformed massively in recent years with social and technological changes alongside global events such as the pandemic and the cost-of-living crisis.
The modern ways of life have drastically affected our work-life balance and stressors in life, causing many to experience burnout.
Burnout’ is recognised by the World Health Organisation (WHO) as an ‘occupational phenomenon’.
While it is not a medical condition, it has been classified as a syndrome, meaning a collection of symptoms or signs associated with a specific health-related cause.
Burnout is a state of physical and emotional exhaustion.
It can occur when you experience long-term stress, for example, working a stressful job.
isn’t something which goes away on its own.
Rather, it can worsen unless you address the underlying issues causing it.
If you ignore the signs of burnout, it could cause further harm to your physical and mental health in the future.
You could also lose the ability and energy to effectively meet the demands of your job which could have knock-on effects to other areas of your life.
signs of burnout:
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Feeling tired or drained most of the time
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Feeling helpless, trapped and/or defeated
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Feeling detached/alone in the world
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Having a cynical/negative outlook
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Self-doubt
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Procrastinating and taking longer to get things done
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Feeling overwhelmed
Burnout isn’t something which goes away on its own.
Rather, it can worsen unless you address the underlying issues causing it.
If you ignore the signs of burnout, it could cause further harm to your physical and mental health in the future.
You could also lose the ability and energy to effectively meet the demands of your job which could have knock-on effects to other areas of your life.
burnout is often misunderstood, stigmatised, and costly both to employees’ health and wellbeing, and employers’ productivity.
91% of adults in the UK told us they experienced high or extreme levels of pressure or stress at some point in the past year.
Gender and age play a role in this prevalence, with women and young people reportedly feeling more prone to extreme stress and pressure at work.
Despite the WHO’s definition of burnout being an “occupational phenomenon”, not all of these factors were explicitly work-related, perhaps indicating that the pressures of work, combined with the additional pressures brought about by the pandemic and the cost-of-living crisis are having a big impact on our wellbeing.
Anxiety
Anxiety is usually a natural response to pressure, feeling afraid or threatened, which can show up in how we feel physically, mentally, and in how we behave.
It’s common to describe anxiety as a feeling of dread, fear or unease, which can range from mild to severe.
Anxiety can become a problem if we start worrying a lot about small stuff or relatively harmless situations.
It’s usually when our anxiety feels really intense or overwhelming that it starts to interfere with our daily life or affect our relationships.
Anxiety can affect our mind, body and behaviour, for instance we might feel tearful, get stress headaches, or start avoiding things or people that trigger anxiety.
Common symptoms of anxiety include:
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feeling tired, restless or irritable
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feeling shaky or trembly, dizzy or sweating more
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being unable to concentrate or make decisions
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trouble sleeping
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worrying about the past or future, or thinking something bad will happen
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headaches, tummy aches or muscle pain
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dry mouth
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pins and needles
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noticing your heartbeat gets stronger, faster or irregular, or you get short of breath when you start feeling anxious
If you cannot tell if shortness of breath is from anxiety or if you are worried about any other symptoms, see a GP.
Anxiety is caused by many different situations and life experiences.
How anxiety affects us is very personal to us, and if you asked 100 people what it means to them, you'd probably get 100 different answers.
Sometimes there are no obvious triggers for it and it's difficult to know what causes anxiety, which can be upsetting or stressful in itself.
Everyone’s anxiety levels are different. Some people find more situations stressful and experience more challenges in life than others, and they get more anxious as a result.
However, possible causes of anxiety include:
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our upbringing
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our environment
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things that happen to us
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our temperament
Find out more about life's challenges that might cause anxiety and how to deal with them.
We all go through difficult times, and it can be a healthy reaction to feel negative emotions when facing challenges.
There's no single "right way" to react, and some of us are more deeply affected by events than others. Everyone is different.
Our genes, life experiences, upbringing and environment all affect our mental health and influence how we think and respond to situations. It can also depend on how well other parts of our life are going or how supported we feel.
Being aware of these factors may make it easier to understand when we, or someone we care about, are struggling.
Find out more about what can affect our mental health, as well as lots of things you can do and organisations that can help.
Loneliness
Dealing with loneliness can be difficult. But there are things we can all do to cope with loneliness and prevent some of the negative feelings and mental health problems that can come with it. Here are some coping strategies that you might find useful.
One way of trying to manage loneliness is by keeping busy and doing things we enjoy. This might be a hobby such as a bit of gardening, going to the gym or even sorting out your kitchen cupboards, jigsaws, puzzles or knitting. Small activities can give you energy and positive feelings. It’s important these things are fun or fulfilling.
Be careful about working too hard or watching TV shows simply as a distraction. These will only delay or suppress your feelings and could make your mental health worse.
Activities that occupy your mind can help with loneliness.
This can include the benefits of taking courses or listening to podcasts on topics from comedy to fitness.
This can be stimulating and something as simple as listening to the familiar voice of someone you like can help you feel less lonely.
Physical exercise can help with loneliness. It can be as simple as having a walk in the park when you’re feeling a bit overwhelmed. Alternatively, you could listen to music and do a bit of dancing around your living room. (Be aware of your neighbours though!)
It can be hard to talk to others when you’re feeling lonely. However, trying to connect with the people you meet as you go about your day can be helpful.
Even catching someone’s eye and saying “hi” as you walk along can make you feel better.
Or it could be about saying hello to the postwomen or postman or going to the shops and talking to the person at the checkout. By sharing a polite greeting – you might find you give someone else a positive lift too.
It can be hard to connect with others when you’re feeling lonely, there are great benefits in finding people who have been through similar experiences to you.
Interacting with others that ‘get’ you can give you a sense of belonging that may be missing.
People who have been there have found connections in local groups or social media.
The key is to use it in a positive way, finding digital communities, you share interests and passions with can help.
Most importantly be aware of how you feel when you use social media and focus on topics and activities that work best for you.
If you are lucky enough to have a pet, it can be a wonderful way of managing loneliness.
Not only do animals provide us with unconditional love and support, but they also help to give structure to our days and even encourage us to get out and connect with others.
Interaction with pets is also shown to help reduce stress levels.
Talking through your feelings with a counsellor or therapist can help you cope with your feelings of loneliness.
Talking therapy can be hard to get – but if you can find a professional, it can really be of benefit.
It’ll provide you with a safe space to work through your feelings and thoughts without judgement.
Check out your local resources by visiting the NHS website.
Nature
Nature has long been known to have calming effects on the mind, the beauty and serenity of nature create a sense of peace that you usually won’t be able to find in busy urban environments.
Spending time in nature helps your mind to recharge and put you in a positive mood.
Going barefoot in nature is even more beneficial, as it allows your body to come into direct contact with the earth walking barefoot has been shown to help regulate the nervous system, strengthen immunity and reduce feelings of stress and anxiety.
Being outdoors also encourages healthy physical activity, promoting mindfulness and is beneficial in easing some of the symptoms of depression.
The ‘peace and quiet’ of natural environments can help to clear your mind of unnecessary worries and reduce feelings of anger and tension.
Not only does exercise increase your energy levels and make you physically stronger, but it also makes you feel happier, the natural chemicals in your body that elicit feelings of pleasure.
When you combine the benefits of exercise with the mood-boosting effects of being in nature, you’ll address both the emotional and physical needs of your body.
Problems with sleeping are commonly linked to mental health disorders like anxiety and depression.
Spending more time in nature exposes your body to natural light helps to regulate your natural body clock, and having a good dose of sunlight regularly will allow you to normalize your sleep schedule and ensure you wake up feeling rejuvenated.
Getting outside in nature forces you to unplug from technology and connect with the people around you, providing an array of opportunities to engage in group social activities like sports and nature-based activities.
This can help provide people with a sense of belonging and reduce feelings of isolation and loneliness.
The calming effects of the natural environment are particularly beneficial for easing stress, anxiety and symptoms of depression.
Getting out into the great outdoors is a habit that you should incorporate into daily life – whether that involves hiking in the woods, going to the local park or simply sitting in your green garden.
Connecting with the natural world will allow you to live a much healthier, happier lifestyle.