Category: Blog

Changing Lifestyle Habits in 2022? Crucial Things To Think About

As we make our way into another calendar year, there are plenty of things to think about and reflect on. For the most part, we often find ourselves thinking about any New Year’s resolutions that we are going to set ourselves, but also what we need to do to fulfil them.

For many people, this includes the likes of cutting back on smoking and alcohol, while for others, it might be heading to the local gym and getting more active. No matter what aspects of your lifestyle you are thinking about overhauling, factors must often be considered.

Suppose you are in this position yourself. Read further to discover some things worth thinking about when making lifestyle changes in 2022 and beyond.


  1. What Resources Are Available To Assist You?

If you are anything like us, you want to be able to achieve your goal without much help or assistance from others. This is an entirely reasonable way to feel but is something you ought best to shake. Leaning on those around you for support while also utilizing any resources or tools that are out there will give you the best foundation from which to work and keep you as motivated as possible in your journey.

Take tiredness and fatigue, for example. For many people looking to improve on this part of their lifestyle, it can be challenging to determine the root cause of the fatigue, let alone knowing what resources are out there, which could prove helpful. Many viruses and illnesses, including the likes of the Epstein-Barr Virus (EBV), can cause chronic fatigue, which often results in needing treatment when wanting to change this aspect of your life.

That being said, if you learn more about Epstein Barr chronic fatigue treatment and how it could help with your present situation, you are giving yourself the best possible chance at making a positive lifestyle change moving forward.


  1. What Timeframe Are You Setting Yourself?

This might be the factor that many people think about, and understandably so. When making a lifestyle change, you are often impatient and want to see the results as soon as possible. This is entirely normal but is another thing that you ought to put to rest.

Setting yourself an achievable timeframe in which to attain your goal will help keep you on track, but can be helpful for a number of other reasons. Having smaller, more manageable goals dotted throughout your timeframe will help keep you motivated; you will feel like you are achieving your goals, which helps you see the bigger picture.

That being said, it is important to think about any delays or obstacles that you might need to overcome in your journey. Think about how they might cause your plans to get derailed and what you would need to do to alleviate the impact of these obstacles.


Understandably, this was a short but sweet list of things to think about as we head further into a new year, all the while when making positive changes to your lifestyle. While that is the case, and no matter what part of your lifestyle you are intending to alter, know the effort you are putting in now will be worth it in the long run.

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The Professional Athletes Speaking Up About Mental Health

The Professional Athletes Speaking Up About Mental Health

Celebrity figures shouldn’t always influence our health and wellness, but there’s something to be said for a recent trend that’s seen major professional athletes going public about their mental health struggles. We know that sometimes all it takes for someone to address his or her own mental health is to hear someone else speaking openly about it. So with that said, we wanted to highlight just a handful of the many high-profile athletes who have courageously spoken up in just the last few years.

Kevin Love – NBA Basketball Player

Kevin Love was not the first modern athlete to publicly discuss mental health, but he proved to be perhaps the most influential, seemingly opening the door for his fellow athletes to follow suit. Initially speaking up via an essay in The Players’ Tribune (a publication that allows athletes to speak directly to fans, rather than being quoted or written about through conventional media), Love has since made a habit of opening up about his struggles. On a personal level, the NBA champion has dealt with anxiety and panic attacks. But his main benefit to the public has been in communicating in general that it’s okay, and even gratifying, to “admit” to personal struggles and let others in.

Novak Djokovic – ATP Tennis Player

Novak Djokovic is exactly the sort of person some might think of as being immune to personal struggle, simply because of the level of success he’s achieved. He’s widely viewed as the best current tennis player on Earth and one of the best of all time. And if you monitor U.S. bookies heading into next year’s tennis calendar, you’ll continue to see Djokovic with some of the best betting odds to win major tournaments, even as he moves into his mid-30s. Yet Djokovic has acknowledged that he too struggles. While he hasn’t elaborated on specific mental health issues, he’s discussed his mental state having an effect on his game, and has talked about doubting himself on a deep, fundamental level. For someone at the top of the world in his field to be open about such feelings should help a lot of others to realize that self-doubt is common and can be addressed and overcome.

Liz Cambage – WNBA Basketball Player

Liz Cambage actually followed Kevin Love’s lead and posted her own essay in The Players’ Tribune just this past summer. A 28-year-old WNBA star in the prime of her career, Cambage discussed her battles with depression and alcohol abuse in vivid detail. Some of it is upsetting to read, but it’s just the kind of account that can lead others to be brave, particularly – again – coming from a figure who can seem immortal at a glance. From abusing alcohol at the age of 15 to spending evenings of her rookie season in tears, Cambage appears to spare no details. Hopefully she’ll inspire others who are struggling to be as open in addressing mental health head-on.

Steve Smith Sr. – NFL Football Player (retired)

Steve Smith Sr. is no longer playing professional football, but he was a superstar wide receiver for many years, and about as talented a player at his position as the league saw during his career. Furthermore, Smith always played with a near-astonishing degree of confidence, making him the last person some would expect to struggle with mental health. As it turns out though, he’s another of limitless examples that even genuine confidence does not mean a person isn’t struggling internally. At the end of his career, Smith opened up about his depression, even stating that it kept him from enjoying his career. He’s gone on to speak at mental health events.

Aly Raisman – Professional Gymnast

Aly Raisman has transcended her sport in numerous ways. She’s a multi-time Olympic gold medalist for the United States gymnastics team, but arguably became even more famous when she became the face of women gymnasts standing up against rampant sexual abuse in the U.S. program. In taking on this role, focusing more on her own self-care, and even becoming a source of inspiration and – in an unofficial way – therapy for girls who went through traumatic experiences, Raisman has become as powerful an advocate for mental health as we have in the sports world.

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Mindfulness Would Do Anything For Your Mind, But It Won't Do That

Mindfulness Would Do Anything For Your Mind, But It Won't Do That

At this stage, we’ve all heard about a little thing called mindfulness for mental health. There are apps about it, programs which focus on it, and shelves in the bookstore dedicated to this topic alone. If we aren’t meditating, we’re all trying to be more aware in our daily lives. And, the results of this simple act on our mental health are astounding. In an age where more of us are suffering from issues such as anxiety, mindful actions can get us back to mental health in no time.

But, it’s important to remember that mindfulness can’t do it all for your mind. While it’s an effort worth taking, it very much deals with the emotional aspect of brain function. And, we all know that there’s more to mind health than that. In fact, an estimated 5.5 million people now suffer from mind-based problems like Alzheimer’s. That’s 1 in every ten people over the age of 65. And, this is an issue which no amount of mindful practice can put right. Still, paying ample attention to the risks may well be our best chance at keeping these issues clear, too.

Sadly, many sufferers of conditions like these end up in an Alzheimer’s care facility or relying on loved ones. That’s because this is a degenerative condition which can obliterate our ability to care for ourselves. And, it’s something that most of us would do whatever we could to avoid. Luckily, while mindfulness can’t keep this issue at bay, certain other pursuits can. By all means, get into an evening meditation routine to keep mental health in check. Then, take care of the following to keep your brain ticking away nicely in other areas, too.

Whole-body exercise

We all know that exercise can take care of our mental health. But, did you know that going to the gym can help your mind in many other ways, too? According to a study done by the Department of Exercise Science at the University of Georgia, even twenty minutes of exercise can work wonders for information processing and memory functions. This happens for a few different reasons, including hormone production and increased blood flow to the brain. Studies also suggest that exercise promotes growth in some regions of the brain. Add all this together, and you could argue that gym sessions make you smarter. They also help to keep future issues such as Alzheimer’s at bay. If you’ve struggled to get around to this until now, then, it might be time you bit the bullet. Even if you don’t think your body is worth it, your brain certainly should be.


We couldn’t talk about brain health without mentioning reading, could we? As Joseph Addison said, ‘Reading is to the mind what exercise is to the body.’ Perhaps he didn’t know about the mental benefits of getting fit, but that’s not the point. Reading works wonders for your brain. Unlike zoning out in front of the television, reading requires active participation. You need to literally flex your brain to both read the words on the page and bring that world to life. Reading can also work wonders for concentration. You’ll have no choice but to focus on that one task for the duration of this time. You won’t be able to pick up your phone or wander off to do something else without losing your place. If you do care about the emotional aspect of your mental health, it’s worth noting that reading is mindfulness of its own. We aren’t saying that you have to become a bookworm to feel the benefits of this, either. Even as little as thirty minutes to an hour of reading every few days can see your brain at its best for many years to come.

Brain puzzles

They do say that you lose it if you don’t use it, and there are few better ways to use your brain that through brain puzzles. While exercise can help mental function too, brain puzzles flex your neural functions. Whether you opt for crosswords or flat out brain teasers, these work wonders for lateral thinking. This is the part of our brains which allows us to look for creative solutions to the problems we face. And, this is often the part of our minds which we lose in later life. These is an effort worth taking when you consider that neurotransmitters die if we don’t use them often. If you’re never challenging yourself, you could lose the ability to think in this way altogether. So, don’t let it happen. At least a few times a week, set your brain a challenge like this. You needn’t even go out of your way to come up with clever riddles to make this work. Merely sitting down a Sudoku or even a Rubik’s cube would more than do the trick.


The right diet

We all know that diet plays a massive part in mental health and the whole mindfulness thing. But, it can also make a huge difference in other aspects of brain health. We’ve all heard of brain foods, after all, and these are more than just old wives tales. Fish is a big one and with good reason. Fish which is high in omega three fatty acids can work wonders for our minds. That’s because about 60% of the brain consists of fat, half of which is omega 3. When you eat fish, then, you literally feed your mind. Other foods worth looking out for include blueberries, turmeric, and pumpkin seeds. You may also be surprised to find that coffee can also decrease the risk of conditions like Alzheimer’s. That’s because of antioxidants and caffeine content. Instead of trying to cut out that daily cup, then, you have medical reasons to keep it up. Everything in moderation, as they say.

While there are no guarantees with anything, especially our brains, these steps could take you far. With a bit of luck, they’ll keep you compos mentis for the rest of your days.

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How Not To Give In To Temptation

How Not To Give In To Temptation

As humans, throughout our lifetime there are many different things which may tempt us and lead us astray from our good habits. It could be a piece of cake when you are on a diet, the lure of a cigarette, or turning off your alarm and calling in sick to work: but all of these things can be bad for us. Today we are going to have a chat about how we can resist the urges and temptations we may face in life in simple ways, to allow us to stay in control at all times.


Understand the threat

The main thing you need to do if you want to avoid falling fowl to temptation is to recognise the trigger. If you can do this you have made the first step in beating the issue because you have identified the problem and realised that there is one. For example let’s say you have a little bit of a heroin withdrawal, if you see someone on TV smoking this might trigger you, and this is what you need to be aware of going forward.


Remove yourself

The best way for you to get away from temptation and not give into it is to remove yourself from its reach entirely. For example if you know that you are on a diet and someone has brought a load of cakes into work for the staff, go for a walk at lunch instead of sitting in the kitchen where the cakes are on full display. It is always better for you to get away if you will give in and this will help you stay strong.


Be honest

If you are struggling with something and you need help to stay away from it, don’t keep it to yourself. If you are trying to stay away from certain foods or drinks, tell the people around you and they will be able to keep these things away from you to help you not give into your temptation. It is a smart move and when you have people around you who know the issue; they can step in and take action for you.


Distract yourself

Don’t let yourself stay sitting at home doing nothing all the time because sooner or later you will end up thinking about your temptations and you may want to give into them. If you feel like you are starting to crave something, get out of the house or start cleaning, anything to distract your mind and your body for a while. It is a small step but it is incredibly useful.


Think of the consequences

One of the ways which you can stop yourself giving into a bad habit is to think about what would happen in the future if you did give in. If you keep eating fatty foods you will never lose weight, if you keep calling in sick for work you will likely lose your job… there are many things to consider and things which you need to do to make sure that you stay on track.

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Three Lifestyle Changes For A More Positive Outlook

Three Lifestyle Changes For A More Positive Outlook

Understanding the parts of your life that require change is the first step in the process of improving your health. We use the term health here in the broadest sense because the issues we are going to discuss will address both physical and mental health problems that you should be aware of. We are going to look at different parts of life that can create negative patterns of behavior, feelings, and wellbeing. As well as that we are going to suggest ways to introduce a healthier lifestyle and take the previously mentioned first steps.



The first thing that we are going to look at is the role of your working life on your general health. For some people, their career is a positive influence on their life but for many people that is not the case. In fact, over half of the population would consider themselves to be unhappy with their employment. For those people that negativity will be having a profound effect on the way they live their life and their health. So with that in mind, we are going to look at some of the ways you can make changes to improve your career outlook and even some steps to changing your current job.



  • Education


With most professions, there is a level of education that is required to be considered for the role. Now, there are many ways to approach educating yourself and improving your resume with skills and qualifications. One of the most popular routes to take is by getting a degree in your chosen field, whether this is your first time using the college system or a return to this setup. However, a major issue for many people when it comes to considering a degree is that it can be quite a time-consuming exercise and that may not be something that you have in abundance.

Thanks to advancements in technology over the past few decades, you can now gain a degree or similar qualification from a reputable online institution with just a computer and internet connection. A lot of these courses allow you to work through a degree in both full-time and part-time settings, so you can build your course around a schedule that suits your needs. That being said, a degree isn’t the right route for everyone to explore but you might still want to improve your education. Well, you might want to consider making the most of other online options such as LinkedIn Learning that will give you core strengths in many areas that will assist you in improving your career outlook.

Remember, the aim of any education that you pursue is to improve your employment opportunities. Make sure that the skills and qualifications you are developing will suit the industry you wish to enter into.



  • Freelance


Some people already have qualifications or skills that they want to make the most of, but it is all too easy to find yourself in an industry that doesn’t meet those dreams. That is where freelance work can be of huge benefit to you. Once again we are going to refer to the positive influence on the working world that the internet has had. Thanks to websites such as Fiverr and Upwork, you can promote your skills to members of the public and businesses that are looking for ad-hoc jobs to be fulfilled. Some people might think that freelance opportunities are only for writers and artists, and while those skills are in high-demand there are great opportunities for a broad range of abilities.

The digital landscape is changing the way people work in so many ways, such as the growth of app-based work like Uber and Deliveroo. If you are someone who wants to adapt their work to a more nuanced schedule, then utilising applications like Uber to become a private hire driver might be a great option for you. Likewise there are apps that will assist you in industries such as personal training and accountancy. You just need to take the time to research the options that are open to you and take the plunge.

The most important thing to remember when considering how your career is impacting your life is that you don’t have to stay put. There options out there to explore, so get looking.


Lifestyle Changes

We started by talking about employment because it can often be a catalyst to other problems in life, as we said there is a large proportion of society who are categorised as unhappy in their work. However, there are important other factors that we should consider when thinking about living a healthier lifestyle. There are changes that we should all consider making such as to diet and habits that need addressing but can be incredibly tricky to confront.

Mental health is a challenging thing to discuss, but by not focussing on what you need to to get help you could end up causing yourself more damage than you otherwise intend. Quite often there are negative habits that can form and you don’t have to be too far down the rabbit hole for them to need looking into. Any habit you develop, whether in response to feelings of depression and anxiety, or just through repetitive behavior can be something that you should address. We looked at the positive influence of technology on those seeking alternative employment opportunities, now it is time to acknowledge the positives of the digital world on lifestyle changes.

Thanks to the internet it is easier now than ever before the do your research and look into getting help in almost any area. For people who are concerned about weight gain, there are people online who specialise in providing accurate dietary advice rather than recommending fad diets, and organisations that help with things like men’s sober living are within reach in a way they once simply weren’t. Looking into these issues and help doesn’t have to be a reflection of something going wrong for you, but rather a sign that you could make changes to lead a healthier lifestyle.



We have looked at length at some of the things that you might need to address and it is now time to consider one aspect of life that can help you make large strides towards improvement. Exercise is one of the things in life that we all need to do, but with all honesty we could all be doing it better or more.

We have discussed mental health, and exercise is something that can considerably help you in your battle to improve in this part of life. Being active releases chemicals known as endorphins and serotonin that work to reduce pain and stress, while altering your mood and improving sleep. So let’s take a look at the key questions that come up when exercise is discussed to make positive changes.



  • How Often?


Time is one of those things that it seems like we have an endless supply of it but suddenly when you need some there is very little to find. That is why exercise can often be put on the backburner in favour of other parts of life. However, the Mayo Clinic recommends that we get a minimum of 150 minutes of moderate aerobic exercise and three days of strength training per week. So you only need to find three hours out of 168 to improve our health through exercise.


  • What Exercise?


To answer what exercise we will refer back to the previous questions and the suggestion of aerobic and strength training. The former relates to any type of workout that gets your cardiovascular muscles working and increases the levels of oxygen you are taking in through activity. Some of the workouts include running, cycling, swimming, and briskly walking.

For strength training you should look at the kind of fitness plans that use resistance to induce muscular contraction. The aim with exercises such as push-ups, squats, planking, and lunges is to improve your skeletal muscle and strength.


  • Where?


Both of the types of exercise groups that we have discussed above can be done pretty much anywhere. There are of course two main options that people will take a look at when it comes to a location for working out, in a gym and at home.

Being a facility that is specifically built with fitness in mind is, of course, going to be high up on any list of ideal workout places. You will find a gym to have more equipment than you could have ever imagined, meaning your aerobic and strength training will be completed using high-end faculties. However, attending a gym isn’t ideal for everyone and that is why some people will choose to stay home. You can buy yourself some equipment to make the most of your plans, or just get involved in a yoga DVD to get fitness flowing through your body.

There is one final option that you can explore which can be used to complement both the gym and at home fitness, and that is outdoors. Using public parks and side paths you can run, cycle, and do pretty much any aerobic exercise as you build up your fitness and reach your exercise goals.


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Understanding Your Triggers That Are Causing You To Feel Stresed

Understanding Your Triggers That Are Causing You To Feel Stresed

Are you feeling stressed right now? It is a common reaction to a situation or time in your life that many of us can struggle with from time to time. The stressed feeling can lead onto or be in conjunction with anxiousness or depression, or it can cause you to feel unwell physically and mentally. Stress is very common, but the one thing people don’t seem to understand is that there will be triggers in your life that are causing you to feel this way. So here are some of the common causes of stress and options on how you can overcome them.


The workplace

One of the most common causes of stress will stem from your workplace and your working environment. It could be added workplace, it might be that you feel upset or worried about a restructure or change within your job, or it may even be conflict with coworkers or line managers. Controlling stress is one of the things you need to do, so identifying the areas in work that are causing you to feel this way is the first thing you should do. That way, you can manage the expectations you have, and also deal with the situation to ensure that you don’t feel stressed moving forward. Work stress can keep you up at night, cause a loss in your appetite and make you worried, so it is important for you to figure out what is causing you to feel this way.


Your relationship

You may be struggling with your relationship, and this can be a big cause of stress in your home. We can all have relationships problems, arguments with our spouses and worries that can affect us either as a couple or individually. Your relationship can then cause you stress as you are in that environment with that person more so than it is when you are stressed about work. There can often feel like there is no escape. However, your relationship can be worked on and communication is often the way to relieve the symptoms and signs of stress as you are letting out your thoughts and feelings and letting someone in to help and share the burden.


Your finances

The financial situation that you find yourself in can often be the issue that many people face when it comes to stress. There is no hiding from the fact that money doesn’t necessarily make you happy, but it makes things easier. Things cost these days, there is always bills that need paying, and if you have more going out than you do coming in then this can be a huge cause of stress. Addressing the situation instead of burying your head in the sand and sharing the burden with others will help you to feel less stressed and alone about the situation and finally take some action to resolve it.


Your friendships

Finally, just as relationships can be a big problem, so can friendships, and again it can often feel like you are confined and struggle to resolve it. Communication can always help you feel less stressed about a situation with friendships. But sometimes you do have the ability to walk away from negative influences and friendships that don’t make you feel good.


Let’s hope highlighting some of the common causes of stress will help you deal with them better. Talk to us at Dr Julian for help

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10 Small Ways To Improve Your Health

10 Small Ways To Improve Your Health

When it comes to improving your health, you may think that you will always have to make big changes. After all, changing one little thing isn’t going to help your body and your mind, is it? However, whilst you may need to make a big adjustment sometimes, more often than not, there are some little things that you can do in order to feel happier and healthier in your day-to-day life. We’ve put together 10 small ways that you can improve your health, so that you can avoid that scary (and major) lifestyle change advice that people always talk about. Start small!


  1. Cut out processed foods

Sometimes, you don’t feel great in yourself because you’re eating a lot of processed foods, which just isn’t good for your mind or your body. Think of your body as the vessel that carries you through your life, and as something that looks after and protects you every day. Why not nourish it like you should, and eat well? Even making a simple change could help you to do this, and you don’t need to avoid processed foods all of the time if you’re not ready to say goodbye to them just yet. But eating them for every meal isn’t a great idea, so cut this out if you can.


  1. Cut out meat

A lot of research has been done on the impacts of meat on your body, and it doesn’t look too good. Meat can increase your risk of cancer, heart disease and diabetes, and it can even make you resistant to some antibiotics. Again, if you’re not ready to go cold turkey (see what we did there?) then having a few meat-free days could be really helpful for your health, so look into the vegetarian and vegan meals that you could make on some days of the week. You’ll discover new foods, and you’ll also be doing your body, and the planet, a big favor.


  1. Drink more water

Aah, when are we going to stop hearing about this one? People are always acting like water is a miracle for the body, and this is because, well, it is. Not only does it help to flush all of the bad stuff out of your body, but it also keeps your skin clear, and makes you feel healthier and more alert. Upping your intake of this natural wonder can really change how you feel, and you’ll notice the difference pretty much straight away. Instead of going for a few glasses a day, take a water bottle out with you wherever you are, and you’ll feel a whole lot better.


  1. Walk more

As a society, we are just getting lazier and lazier, and it’s only a matter of time before we’re all living like they do in WALL-E. OK, maybe that’s a slight exaggeration, but we do drive to a lot more places than we need to, and a walk could be just what you need to get your health back in order. Even if you walk to the store instead of getting in the car, you’ll be getting in a lot more exercise, and you’ll feel better because of it. Make little changes to your routine, such as taking the stairs instead of the elevator, and you’ll be glad that you did when you feel fitter and healthier.


  1. Quit smoking

Smoking is one of those things that we know is bad for us, but some of us still do it. Whilst it may be something that you do because you enjoy it, look into the alternatives such as vapes and patches. It can cause symptoms of a heart attack in men and women, and it also has detrimental effects on your lungs, throat, and other parts of your body. We all know what the risks are (and it would be pointless lecturing you on them) but really think about your future, and whether you’re cool with struggling to walk up the stairs at such a young age…


  1. Stress less

Oh, stress. For most of us, life is simply full of stress, from the moment that we wake up until we close our eyes at night. In fact, some people are so stressed that they stay awake at night, worrying about what is coming up in the next working day. Whilst stress can be difficult to manage, it’s really important that you get this one covered, as it can cause high blood pressure, headaches, depression and anxiety, and a lot of other bodily symptoms that you may not have thought about. Take some time out, and seek help for your stress if you need to. You’ll be glad that you did.


  1. Have a good breakfast

As they always say, breakfast is the most important meal of the day, and this couldn’t be more true. It sets you up for the day ahead, it helps to feed your brain, and it also helps you to keep your weight at a consistent level. Skipping breakfast just isn’t good for you, and you’ll be sitting at work not paying attention in that meeting, because all you’re thinking about is how hungry you are. Don’t make the mistake of missing this one out, as it will really impact your productivity, and your health. Get your day off to the start that you need!


  1. Take some time for you

Your health isn’t limited to your physical wellbeing, and your mental health is also very important. To take care of your mind, make sure that you’re not always running around trying to get things done, and you actually take some time for you, so that you can relax and enjoy the things that you love to do. If you put yourself under too much pressure, you’ll end up being burnt out, and it will be difficult to get out of this once you start spiralling. Take the time for yourself, and don’t feel guilty about it. You deserve to have fun!


  1. Sleep well

Sleeping well is one of the most important things, no matter what age you are. Not only does it help your brain to function properly during the day, but it gives your body the time to repair itself. If you’re sleep-deprived, you risk facing issues such as disassociation, and you may be more at risk when it comes to getting ill. If you have any problems like insomnia then it’s a good idea to see someone about this, as it could really be affecting your health. Look after yourself, get enough sleep in, and if you’re struggling, don’t be afraid to reach out to someone!


  1. Drink less alcohol

There’s nothing wrong with having a beer sometimes, right? But if you’re overdoing it in the alcohol department, you may want to look at cutting back on how much you’re consuming. It stops you from having a good night’s sleep (as we’ve established, not great for you) and it can be pretty detrimental to your organs too if you’re drinking to excess. Cut your drinking down – or cut it out completely if you’d prefer – and avoid those nasty hangovers, and the scary health risks that come with them.


So, if you want to improve your health but you don’t necessarily want to make loads of big changes, then why not try out these simple tips? You’ll be feeling as right as rain, just from having a few more glasses of water, and cutting out things like stress and smoking. Change up your daily routine, and see whether it could help you to get on the road to good health!

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Mental Health and Mindfulness

Mental Health and Mindfulness

Mindfulness is a lot about being in the moment. Something that people with anxiety or depression might struggle with is those moments of peace and calm that come from being mindful. It is a great practice to get into. But where do you start and what impact can it have on your mental health?

Well, we have all had times in our lives when things just haven’t gone according to plan. From losing people, we care about, to finding ourselves with an addiction we just can’t kick. Before starting out on a journey, you should have a think about what you wish the outcome to be and what type of help is going to be the best option. Sometimes you need talking therapy and medication, other times you might need to seek out a sober living for men establishment. Don’t be worried or feel guilty for needing support – we all need it from time to time.


Meditation is a great way to introduce mindfulness into your daily life slowly. You might opt to have guided meditation sessions using youtube, the Calm app or the Headspace app. Or you might even head out and visit a class.

Perhaps all of that sounds a bit too much right now. You can start by picking some relaxing music, sitting in a comfortable position and setting a three-minute timer. When you feel intrusive thoughts begin to float into your mind, gently dismiss them. Focus on your breathing, how the floor feels beneath your feet and the sensation in your fingertips. Anything that you feel will keep you present.


Making Notes

When we are in the middle of some situations, it can be very easy to lose track of all of the fantastic things we have, and the beautiful people we have around us. Each day take a few moments to write down 5 positive things. It could be that you had enough butter for your toast, or that you managed to ward off an anxiety attack. Whatever it is, celebrate it in the fullest by keeping a note of it.


Green Therapy

Getting outside might seem a little overwhelming, so maybe you can start this one slowly. PLants, trees, grass and rolling hills can do wonders to restore a sense of peace and calm in us. If you have somewhere that you can walk to, and relax in – try and go once a week. If heading outside is not currently an option for you, invest in some pictures of landscapes and a couple of houseplants and place them where you spend the most time.



This is easier said than done. Most of us are walking about with a clenched jaw, stiff shoulders and neck. Take a moment and try to relax your face from the top of your head, down your face, wiggle your jaw, roll your shoulders and breathe it out a bit. Try to do this a few times a day to stop the tension building up and become too much to handle.


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