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      in lifestyle and culture

      9 questions you should ask yourself to check your own mental health

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      Lifestyle

      by Team Emirates Woman
      2 hours ago

      This World Mental Health Day we are encouraging people to check in on themselves as well as others.
      In the fast-paced world of technology and a hectic year of uncertainty with the COVID-19 pandemic, the conversation surrounding mental health has never been more prevalent than ever.
      While, of course, we want to ensure others are okay, you also need to check in on yourself from time to time to ensure your own mental health is okay.
      With that, here’s nine questions to ask to “check-in” on yourself and your mental health.

      How am I feeling today?
      What is my mood like every morning? Am I energetic, lazy, motivated or uninspired?
      How am I performing with my daily life activities?
      How is my appetite? Has it increased or decreased?
      How are my sleeping habits? Am I feeling rested? Do I wake up tired?
      What are my areas of interest?
      What are the things that keep me happy?
      How do I perceive life?
      What are the thoughts floating around in my mind?

      By asking these simple questions, it could help identify some mental health issues you may be going through and pinpoint whether you should seek further help or not.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Feature Image: Pexels More

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      in fitness and body

      How The Women’s Proteas Are Prepping For The T20 World Cup

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      Finally! The Women’s T20 World Cup is almost upon us. After a much-anticipated wait, the women’s Proteas will be competing on home turf against the best in the world. The opening match will take place on February 10th 2023 (SA takes on Sri Lanka for the first game) and tickets will be going for as low as R60.
      “Since I made my debut to now, I think the game has become a lot more competitive within the women’s space,” says Protea right-hander Faye Tunnicliffe. “It’s a great place to be to wear the green and gold, especially now we’re gonna have women wearing it in front of the home crowds.”
      READ MORE: It’s Time To Stop Watching The Kids Play Cricket And Get In The Game
      Women’s Proteas: prepping for the game
      The team have a rigorous training programme leading up to the event, with tons of running (sprints and distance runs) involved. There’s running four times a week, with strength training four times a week. There’s stability work involved, too, especially for batters and bowlers, says Faye. “You have to have that core strength and stability in order to perform at your best and avoid injury,” she says. “Also, I think fielding is becoming a lot more demanding within the women’s game. That is becoming a skill within itself. So that you have to be conditioned in order to like take a knock and to dive around and stuff and to recover quickly.”
      For Suné Luus, fitness is a continual journey. “I’ve been on a health journey for a very long time, just trying to be the healthiest I can be,” she says. “So I’m trying to eat very well. I’m trying to condition my body to, you know, sustain me for four weeks of training.” When she’s not on the field, Suné likes to let loose on the bicycle. “I just like take my cycle and I just go wherever… and I live in a beautiful place,” she says.
      READ MORE: Sport Really Can Empower Women — Just Look At Banyana Banyana’s Thembi Kgatlana
      Taking care of their mental health
      The players are also congiscent of how good mental health is and how it impacts every aspect of the game. For Suné, reading and hanging out with her friends is a clutch way to unwind.
      “A lot of the time within professional sport, you need something that takes you away from the game,” says Faye. “Otherwise, if you’re constantly on high alert like you are within a game or within a competition, then you’re just gonna get burnt out.” For Faye, it’s all about taking care of herself – to make herself better for the game. “If you look after the human, you can look after the cricketer,” says Faye. Her method of unwinding? Music. ” I love music. I play guitar. So a lot of the time I’ll sort of just pick up my guitar and play or I’ll read or I’ll call up a loved one.”
      Players will be competing at Newlands, Paarl and Gqeberha. Support your Proteas and grab your tickets here.
      READ MORE: Creating Endless Possibilities For Women In Sport More

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      in health and weelbeing

      It Turns Out There Are Actually 9 Different Types Of Depression

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      One in five South Africans will experience some form of depression in their lifetime – whether it be due to genetics, stress, trauma, chronic illness or other factors, few know how to recognise the symptoms and get the help they need.
      Abdurahmaan Kenny, Mental Health Portfolio Manager for Pharma Dynamics, says untreated depression is a serious issue, which often leads to risky behaviour such as substance abuse and self-harm. 
      “More than 75% of sufferers in low to middle-income countries go untreated. Major barriers include the stigma associated with depression, lack of resources and properly trained healthcare workers.
      “People expect those with depression to just pull themselves together and get over it, but without the right treatment, which involves a combination of medication and psychotherapy, untreated depression can become debilitating,” says Kenny.   
      Kenny points out that there are many different types of depression. In some cases, symptoms overlap, but key differences set them apart. If you’re experiencing any of these symptoms, seek professional help from a therapist. Through the government’s Prescribed Minimum Benefits, medical aids can cover your session. 
      Major depression
      If you experience five or more of the following symptoms on most days, you may be suffering from major depression:
      • Loss of interest in activities that use to bring you joy
      • Unexplained weight loss or gain
      • Trouble sleeping
      • Feeling intensely sad, worthless and/or guilty
      • Having trouble concentrating
      • Feeling restless, anxious or agitated
      • Low energy levels – physically and mentally
      • Contemplating suicide
      READ MORE: What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?
      Persistent depressive disorder
      This type of depression typically lasts for two years or longer and is termed a low-grade persistent depression, also called, “dysthymia” or “chronic major depression”.
      Common symptoms include:
      • Not eating enough or overeating
      • Sleeping too little or too much
      • Lack of energy or feeling fatigued throughout the day
      • Low self-esteem
      • Not able to concentrate and make decisions
      • Feeling of hopelessness
      Bipolar disorder (manic depression)
      People with bipolar disorder experience extremes in mood, which are termed as “highs” and “lows”. No two people have the same symptoms, but there are three main types of bipolar disorder:
      ·       Bipolar 1 often includes one or more manic episodes that last a week and, in many cases, require hospitalisation and may last for at least two weeks.
      ·       Bipolar 2 is characterised defined by a pattern of depressive episodes and hypomanic episodes condition (in which you display a revved-up energy or activity level, mood or behaviour).
      ·       Cyclothymic Disorder (also called Cyclothymia) – is defined by periods of hypomanic symptoms, as well as periods of depressive symptoms lasting for at least two years (one year in children and adolescents).
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Psychotic depression
      Psychotic depression is termed major depression with psychotic symptoms. These include hallucinations, delusions and/or paranoia.
      Premenstrual dysphoric disorder (PMDD)
      PMDD typically manifests itself at the start of a woman’s period. Symptoms range from feeling moody and irritable to changes in appetite or sleep.
      Postpartum depression
      After childbirth, many women struggle with depression, commonly known as “baby blues”, which could last a few weeks or months. Symptoms include excessive crying, anxiety, insomnia and mood swings.
      Seasonal affective disorder (SAD)
      SAD is common in winter when there’s less sunshine and tends to improve during the warmer months of the year. Antidepressants and light therapy are effective treatments.
      Situational depression
      You can experience situational depression when you’re troubled by a stressful period in your life, including trauma, personal suffering, divorce or financial loss. 
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      Treatment-resistant depression
      One-third of sufferers have treatment-resistant depression. This often occurs when you have other conditions that make depression difficult to treat. However, there are alternative therapies that can be explored.
      Kenny says depression – no matter the type – can render people unable to function in their family, work and social life. 
      “The good news is that depression can be successfully treated in most cases with early recognition, appropriate intervention and support. If you recognise any depressive symptoms in yourself, a loved one or a friend, however difficult it may be, seek professional help to get a proper diagnosis. A GP will be your first port of call and will be able to direct you to a specialist if needed.”
      For more insights on how to manage depression, visit https://www.mydynamics.co.za/lets-talk/raise-awareness/ or contact Pharma Dynamics’ toll-free helpline on 0800 205 026, which is manned by trained counsellors who are on call from 8am to 8pm, seven days a week. More

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      in lifestyle and culture

      How to declutter your life, according to a top Dubai clinical psychologist

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      Words by Dr. Saliha Afridi, a clinical psychologist and managing director of The LightHouse Arabia
      We think of ‘clutter’ as untidy stacks of useless items in a garage or attic. However, clutter could be anything that you are holding on to that you are not using, or in the words of the famous organizational consultant, Marie Kondo, anything that does not “spark joy” in our lives. This could be designer clothing, useful books, or beautiful decoration that does not inspire or excite and instead take up space and block energy in your home.
      The same concept of ‘clutter’ can be applied to your inner space. There are many emotional, mental, social, and spiritual things you hold onto simply because you have ‘always been this way,’ and you ‘cannot imagine being or doing something different.’ You eventually do not even notice this clutter, but it is taking up space, blocking energy and keeping you stuck in different areas of your life. Consciously addressing these areas, acknowledging them, and letting them go will yield an inner space that is light, energetic, and peaceful.
      The different kinds of clutter that might be occupying your inner space include:
      ● Emotional clutter: grudges and unprocessed emotions such as resentment, grief, anger, and hurt.● Mental clutter: constant worrying, thinking traps, information overload, never-ending to-do lists● Social clutter: people or events that we are engaging with in person or on social media that don’t add value or meaning to our lives.● Spiritual clutter: collecting spiritual information from bookshops and workshops, but never committing to spiritual practice.

      How to start decluttering your inner space:
      Emotional clutter: We all go through difficult life experiences, and most of us will either deny, project, intellectualize, or ‘rise above’ the difficult experience before we have had a chance to feel the feeling. The unprocessed emotions remain stuck in our body and eventually result in dis-ease.
      1. Journal: write down all the experiences of hurt that still reverberate inside you. Resentment, grudges, and vengeful thoughts and feelings take up a lot of your energetic space. The more you hold on to the past, the less energy you will have to create the future you want.
      2. Give the earth your hurt. Instead of carrying your hurt in your heart, connect with the earth’s energy, and consciously release your pain. Earthing/grounding helps our bodies de-stress, reduce inflammation, and decrease pain. You can do this by walking barefoot on grass, sitting and breathing for a few minutes as you sit on the beach, or standing in the sea, ankle deep as you gaze at the horizon. Connect with your heart, and from that place, ask the earth to help ease your pain.
      3. Bodywork. The combination of long hold stretches, shaking, yoga, qi gong, tai chi along with breathwork can help you move emotions through your body. Focus on the slow gentle movements, while breathing and visualize the pain of the emotional experience moving out of the body through the breath.
      Mental clutter: thoughts, decisions, and constant flow of information can create a lot of mental clutter.
      1. Do a brain dump- write down everything you have to do in your personal and professional life on paper. Once you have this, see what you can do, decide, delegate, or delete it off that list. Everything you have to do should be put in a timeslot for the upcoming week.
      2. Make decisions- a lot of our mental space is taken up with delayed decisions. Make time in your schedule, preferably in the morning when you have mental energy, to make decisions you have been postponing. If you need support or information to make the decision, then get assistance.
      3. Limit the distractions- Turn off notifications, keep your desktop clean and organized, and focus on doing one thing at a time. You use a lot more mental energy, and create a lot more mental noise when you are multitasking.
      Social clutter: socializing without consideration for how it is adding meaning and value to your life can be emotionally and physically draining and adds to your social clutter.
      1. Consciously connect- before you make a commitment to attend an event or follow a person’s social media account, ask yourself, ‘why am I doing this?’, ‘what do I hope to get out of this?’, and ‘what am I saying no to if I say yes to this?’
      2. Clear out your social media account- You are what you watch. Your attention is prime space and your time, a limited resource. If it is not ‘sparking joy’ or teaching you about something that will benefit you or inspire ideas, you are just gathering social clutter.
      3. Deep connections- while being a social butterfly has its charm, it is the deep bonds that make our life meaningful. Make an intention to spend less time with acquaintances, and more time with those you want to cultivate deep connections with. This can be done with one on one outings, or small group gatherings. Make sure to be present in the moment by putting your devices away and connecting heart to heart, and eye to eye.
      Spiritual clutter: when we know a lot about well-being and spirituality but don’t practice what we know, we are adding to spiritual clutter.
      1. Practice what you know: Most of us know enough to be enlightened human beings, but most of us are not practicing what we know. Before you sign up for another workshop or buy another book, spend 30 days devoted to a practice that has helped you in the past. If you don’t know where to start, start with breathing in for 4 seconds, and out for four seconds for a total of five minutes, three times a day.
      2. Silence: we collect a lot of noise in our day-to-day lives. Many people fill their space with distractions to avoid their inner spirit. Make a practice being in silence so that you can connect to your inner spirit.
      3. Gratitude: There is nothing that lightens up your inner space like feeling and expressing gratitude for the people in your life. Write a gratitude letter to someone, or look at the grocery store attendant in the eyes when saying a heartfelt appreciation, or hug your loved one’s heart as you thank them for something specific they add to your life.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in health and weelbeing

      What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?

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      There are a lot of trendy treatments out there that promise to bring a new level of awareness to your mental health. But there’s one, in particular, that’s been popping up all over social media as of late, even though it’s not exactly new: holotropic breathwork.
      Holotropic breathwork is a breathing practice where you do fast, controlled breathing patterns, usually in a group setting, to help influence your mind and emotions, says Prof Matthew Johnson, a professor of psychiatry and behavioural sciences at Johns Hopkins Medicine, who is researching holotropic breathwork.
      The name derives from the Greek words holos, which means whole, and trepein, which means moving in the direction of something. It was developed by psychiatrists Stanislav and Christina Grof in the 1970s as a way for people to develop an altered state of consciousness without using drugs. The idea is that it can push people toward positive transformation and wholeness. It’s also used as a tool in therapy, and it’s now even being studied as a potential treatment for people with post-traumatic stress disorder (PTSD).
      Got questions on how, exactly, this all works? Here’s what you need to know.
      What does holotropic breathwork do?
      Holotropic breathwork is not going for a calming effect and instead has a goal of reaching a psychedelic type of experience, per Johnson. “It may not necessarily be easy, and it will be intense,” he says. “But it can be an opportunity to explore one’s own mind in a useful way.” It’s meant to trigger intense emotions, sensory changes, and insights.
      It is different from other breathing exercises, BTW. It’s meant to be done in pairs and overseen by someone who has been specially trained in holotropic breathwork, explains Dr Laurane McGlynn, a licensed psychologist and certified holotropic breathwork facilitator who offers weekend workshops.
      The sessions are usually set to specific kinds of music and can go on for up to three hours. “Of all of the different breathing exercises, holotropic breathwork is more on the evocative and energetic side,” Johnson says. “The breathing is definitely heavier than some other varieties.”
      READ MORE: Feeling Burned Out? Try This Super Simple Breathing Technique
      What happens during holotropic breathwork?
      Holotropic breathwork sessions are typically done in groups, with people pairing off. One person is the breather, who actually does the breathing exercise, while the other is the sitter, who is essentially there to observe. “The sitter’s role is simply to be present and available to support the breather—not to interfere, interrupt, or try to guide the process,” McGlynn says. “In addition, trained facilitators are available to offer support or body work—focused release work—as needed or requested by the breather.”
      During a session, the room is usually darkened, and cushions, mattresses, and blankets are available for the breather to use. One session usually lasts from two and a half to three hours, and there’s a schedule from start to finish. “In the first hour of a breathing session, music with fast rhythms, such as drumming music, is used to support breathing,” McGlynn explains. “In the second hour, more dramatic pieces of music are used to facilitate breakthroughs. In the last hour, slow or spiritual music is played.”
      READ MORE: How To Use Breathing To Get A Better Workout

      The breather has their eyes closed and lies down on a mat. They use their own breath and the music in the room “to enter a non-ordinary state of consciousness. This state activates the natural inner healing process of the individual’s psyche, bringing him or her a particular set of internal experiences,” McGlynn says. While there can be recurring themes with holotropic breathwork, she points out that “no two sessions are ever alike.”
      As for what this feels like, there’s a range. “At more extreme levels, someone can feel removed from themselves, like they’re not in their own body or they might actually feel more in touch with their own body,” Johnson says. “There is often sobbing and people may cough up a lot of phlegm. Sometimes folks will feel like they’re purging the body of toxins or negative thoughts.”
      At the end of the session, the breather is encouraged to create a mandala (geometric configuration of symbols) to visually represent their experience, McGlynn says. There may also be a group discussion at the end where people can share their experience.
      READ MORE: 5 Breathing Drills That Work Your Core Muscles — No Crunches Required
      Can you do holotropic breathwork on your own?
      Not really. Certain elements have to be in place for the breathing exercise to be actually considered holotropic breathwork, according to McGlynn. “If it is shorter or done alone, then it is not holotropic breathwork,” she says.
      Why is partnering up so important? “If a person encounters material that may be difficult to process, they do not have any support to process or integrate that experience,” McGlynn explains. “Holotropic breathwork offers a safe and supportive setting to process the experiences a breather may encounter during their session.” That’s where the sitter comes in.
      If you want to give it a shot, you can find a practitioner here or here.

      This article was originally published in womenshealthmag.com

      READ MORE ON: Mental Health More

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      in health and weelbeing

      This is how you get out of that scroll hole

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      Have you ever found yourself stuck in a scroll hole? This is what happens when you want to get to the end of the internet.
      Doom scrolling
      Just refreshed your Twitter feed for the umpteenth time today? You’re not the only one. “The tendency to endlessly scroll from one bad news story to another has grown over the past 18 months,” warns Tanya Goodin, digital detox expert and author of My Brain Has TooMany Tabs Open. This habit, also known as doom scrolling, is specific to your smartphone. Unlike your TV, your iPhone is always there, offering you continuous access to, let’s face it, the now rather depressing world.

      READ MORE: Is Your Smartphone Addiction Causing You To Gain Weight?

      We love misery
      This may sound strange, but your brain loves to cling to negative news. “And the algorithms that drive news feeds know this all too well,” explains Goodin. Reading bad news triggers the fight-flight response, but your brain also hates leaving things unfinished. And so arises the psychological phenomenon where you have a fear of interrupted or unfinished tasks, also known as the Zeigarnik effect. And you just want to soak up more bad news.

      READ MORE: Should You Go Through Your S.O.’s Phone? A Flow Chart

      Pandemic = infodemic
      This harmful effect is particularly associated with digital media. In the early days of the pandemic, consumption of stressful online news (which some researchers have called social media’s first “infodemic”) was associated with increased levels of depression, anxiety and stress. Research found that this was not the case with newspapers or magazines. The choice of your reading material therefore determines a lot.

      READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness

      Vibe check
      It is not only news that can temper your mood. If scrolling through your perfectly filtered feed fuels your anxiety, it can be just as damaging. “If you find yourself getting gloomier, log out and do something completely different,” Goodin advises. And that really doesn’t mean you should delete all your apps: ‘Dissociating yourself from (social) media is not good for your mental well-being, any more than overconsumption of news or social updates is.’ Keep it in balance.

      This story was first published in WomensHealthMag.nl

      READ MORE ON: Health Tips Life Mental Health More

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      in health and weelbeing

      Could Intermittent Resting Be The Key To Your Fatigue Problems?

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      Ever randomly left your desk mid-morning to bask in the sun, head buried in a racy novel? Or taken a quick post-run nap on your lawn? You’re in tune with your body’s needs and on the right track, according to experts. There’s a term for these regular breaks — Intermittent Resting.
      You’re probably already familiar with the term Intermittent Fasting — cycling between eating what you like and restricting your food intake via techniques like the 5:2 and 16:8. For the uninitiated, the theory goes like this: by giving your body a break from food you can not only lose weight, but potentially improve your metabolism and reduce your risk of certain diseases such as heart disease and diabetes.
      Now, health and fitness experts are talking about Intermittent Resting, the idea that the body also needs to cycle through small bursts of inactivity (activity fasting, if you will) in order to perform at its best. So, can scheduling rest with the enthusiasm you usually reserve for scheduling workouts really support your health and fitness goals?
      REST AND DIGEST
      Nahid de Belgeonne, a former fashion industry employee and owner of a London-based fitness studio Good Vibes started creating deliberate pockets of rest throughout the day — a kind of deliberate down time — once she discovered the power of rest.
      That she felt happier, healthier and more productive as a result of her new regime will come as news to nobody. But she also credits intermittent resting with making her fitter, stronger and improving her quality of movement. She now trains others in the art of snacking on rest via her yoga-meets-meditation technique, The Human Method.
      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
      RHYTHM AND SNOOZE
      Nahid explains that her theory is based on the body’s ultradian rhythms. The sister science of circadian rhythms – which control your 24 hour sleep-wake cycle – ultradian rhythms refers to the cycles that the systems in your body move through during the waking day. The concept is nothing new; it was proposed in the 1950s by sleep researcher Nathaniel Kleitman, whose contribution of the field of shut-eye is such that he’s often referred to as the ‘father of sleep’.
      That the wellness industry is finally sitting up and taking notice doesn’t surprise Dr Kat Lederle, chronobiologist and sleep coach at the sleep education platform Somnia. “We’ve seen significant scientific interest and progress in nutrition, fitness and sleep — circadian health is the next big topic,” she explains.
      While much of the focus in recent years has been on how your behaviour impacts your ability to fall – and stay – asleep, your behaviour impacts your waking function, too. “The body clock is made up of two clusters of 50,000 cells in the hypothalamus and we refer to that as the suprachiasmatic nucleus (SCN),” Dr Lederle explains. “The SCN is like a conductor, setting the timings for everything else that happens in your body, so while your ultradian rhythms vary from system to system, your body clock ensures they’re working in harmony together. If your internal rhythms become misaligned, that can lead to all sorts of problems.”
      It’s thanks to a raft of circadian rhythm research that we now understand that the repercussions of this ‘misalignment’ extend far beyond a night spent tossing and turning. A disrupted body clock has been shown to interfere with everything from your appetite to your co-ordination and mood. Extreme disruption, the likes experienced by shift workers, has even been linked with depression.
      But if the behaviour that contributes to a broken body clock sits on a sliding scale, with the shift workers whose livelihoods depend on keeping variable hours at one end. On the other, you’ll find the kind of habits you know you shouldn’t do, but you probably do anyway — working through your lunchbreak, doing a HIIT session when your body is begging for yoga and reading the internet instead of your book come bedtime.
      It’s these everyday behaviours, Dr Lederle explains, that present an opportunity to optimise your circadian health. “By becoming more aware of your body clock and adopting behaviours that supports its optimal functioning, as opposed to railing against it, you can not only reduce your risk of various diseases, but improve your day to day functioning.”
      Essentially, it’s about practising sleep hygiene, but for the waking day, too. And among the tools in Dr Lederle’s ‘wake hygiene’ toolkit is a habit that sounds a lot like Intermittent Resting. Regular rest, it transpires, is the backbone of good body clock behaviour.
      “I call them ‘mini breaks’, but they amount to the same thing — taking a break of up to 20 minutes every 90 minutes or so. For me, it’s sitting back for a moment and bringing an awareness to my breaths. But I think the key is doing something in that time that you enjoy. It’s not paying your bills or contacting your accountant — it’s something you’ve chosen to do.”
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      PAUSE FOR EFFECT
      What seems to elevate Intermittent Resting from your average work break is its intuitive nature; the idea that tapping into the times when your body is best primed for activity and rest could be a useful tool for those in the business of incremental gains. “Mini breaks are just one example of how aligning your schedule with your body clock can support your health goals,” adds Dr Lederle, who gives the example of planning when you exercise.
      If the idea of taking a 20-minute break every 90 minutes makes your heart race (not the goal), even breaking for five or 10 minutes can help. “I’m a huge believer in doing your own experiments and seeing for yourself what works for you,” adds Dr Lederle. “If you’re truly free to plan your life in the way that suits you, the repercussions on your health and wellbeing could be huge.”
      READ MORE: How To Get Better Quality Sleep
      Make Intermittent Resting Work For You
      Take a chronotype holiday
      Dr Lederle suggests taking a five-day trip with the goal of tuning into your natural waking and sleeping hours. Go to sleep when you feel tired, rise when you’re ready and avoid sleep saboteurs like screens. “By day five, you should know what your natural sleep timings are, and ideally you’ll start sleeping in that time window every night.”
      Find out your MEQ
      By now you’ll already known what hours you like to sleep, but for a more scientific approach, take the Morning-Evening questionnaire. There are 19 questions designed to tell you where you sit on the sliding scale of morning person and evening person.
      Keep an energy diary
      You’ll know intuitively when your energy ebbs and flows throughout the day by the times you usually reach for a coffee or a snack. Start consciously tuning into your feelings, and noting them down. Look out for the obvious signs, like yawning, as well as how engaged you feel in a task. Keep it up for a week and see what patterns you notice. This will guide you to your own Intermittent Resting breaks.
      Make it stick
      Your body clock is like a baby – it loves routine. “Anything you do that’s part of a routine will help your body clock to know what to expect, be that the time you do a workout or when you eat your lunch,” adds Dr Lederle. Once you’ve identified your energy peaks and troughs, schedule your breaks accordingly, and stick with it.

      The article Can Intermittent Resting Help You Reach Your Goals? was originally published on Women’s Health UK.

      READ MORE ON: Activity Fasting Health Advice Intermittent Resting Mental Health mental health advice More

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      The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

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      Podcasts are incredibly popular these days, and there are so many to choose from. From politics to pop culture this type of audio entertainment covers almost everything you can think of and is a great way to pass the time and learn something new. But that’s not all it’s good for – mental health podcasts, in particular, can boost your emotional wellness and be an effective form of self-care.
      Shelby John, a clinical social worker who specialises in addiction, anxiety, and trauma, loves mental health podcasts because they are not only extremely accessible for most people, but they are also free. “The freedom to be able to listen to episodes whenever and wherever you want is incredible,” she says. “This allows people who maybe otherwise would not go to therapy or hire a coach to access knowledge and practical skills from professionals.”
      READ MORE: 12 Bonnie Mbuli Wellness Quotes
      The information you consume has a direct impact on how you behave, feel, and think, says Amy Morin, a therapist and the host of The Verywell Mind Podcast. “If you listen to podcasts that share stories, strategies, and tips that can improve your mental health, you can learn how to improve your psychological well-being,” she explains. “A podcast might affirm the information you already know, which can reassure you that you are on the right path. A podcast might also help you feel less alone. This is especially true if you hear stories and interviews with guests you can relate to. You might also learn new things or discover strategies you can try to reduce your anxiety or boost your mood.”
      Most mental health podcasts feature experts in a specific field, such as behavioral scientists, psychologists, therapists, or other types of pros with unique and helpful insights to share.
      How To Choose A Mental Health Podcast That Is Right For You
      The host will be your constant companion, so look for one whose personality and voice mesh well with you. You should also make sure the podcast you’re listening to is produced by a licensed and legitimate mental health care provider, advises Licensed Clinical Social Worker and Licensed Master Social Worker Kayleigh Parent. “Even then, just because someone is licensed does not mean they are competent or using evidence-based practices,” she says.
      Another factor to consider is whether you are part of the target audience. Of course, anyone can listen to any podcast, but you may be able to benefit more if you tune into ones that you feel a kinship with, whether it is because of the age group, ethnicity, gender identity, or mental health issue they address.
      READ MORE: Why You Need Boundaries ASAP
      Know that many of the conversations that take place on podcasts are based on personal experience. The host and guests may touch on sensitive topics that trigger you. If you’re not comfortable with what will be discussed on a podcast (read those episode blurbs beforehand!), it may not be right for you.
      Remember: Podcasts are not a replacement for therapy. If you struggle with issues such as addiction, eating disorders, domestic violence, self-harm, suicide, or trauma, seek help from a medical professional.
      Ready to jump in? Here are the 16 best mental health podcasts recommended by experts. More