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    8 Things That Could Be Stealing Your Joy Right Now

    You may not recognise it, but there are several biological imbalances and environmental factors that could create bad mood triggers, affecting your mood as an offshoot of something else that’s not quite right. Days like International Day of Happiness, celebrated annually on 20 March, serve to remind us that happiness is everyone’s birthright, something we should all be constantly striving towards. Read on and check if any of these ring alarm bells. Then start working slowly towards pouring into your happiness cup again.READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After WorkBad mood trigger 1: Food IntoleranceFood intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.Bad mood trigger 2: Your Home DecorIf you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures – such as beautiful landscape paintings – can positively affect a person’s mood and reduce stress and anxiety.While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following job promotion employees suffered from increased mental strain and there was on average a 10 percent decrease in people’s mental health.Trigger 4: Your Bedside LampIf you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that nighttime light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.READ MORE: 5 Beginner Yoga Poses To Help You Sleep BetterTrigger 5: Nutrient DeficienciesWhile depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.Trigger 6: Your FriendsYou might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.Trigger 7: Late NightsMany of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.Trigger 8: The PillA study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives.READ MORE: 4 Science-Backed Ways To Love Yourself – And Why You ShouldThings That Are Making Team WH Happy Right NowThe team shares the little things that bring them joy amidst the pressures of the rat race!

    Kelleigh Korevaar, Managing Editor

    Nothing is better than the endorphin rush after completing a fitness event or race. I never thought I would buy into the hype but now that I’ve started I’m always looking for a new challenge and it’s bringing me so much joy (and motivation to work out). Next up: HYROX in Cape Town in July!

    Pia Hammond, Creative Director

    Getting away from the insanity that is Cape Town City Bowl and running into the bush with my tent, dog and husband in tow. That is what rejuvenates me and resets all the stress.

    Kemong Mopedi, Deputy Editor

    My literary love Chimamanda Ngozi Adichie released her fourth novel, titled Dream Count, in early March. I’m literally in reading heaven – do not disturb!

    Michelle October, Features Editor

    My dog Moomoo brings me joy every day. Whether she’s making a new human fall in love with her or making a bee-line for seaweed on the beach, there’s always something to smile about when she’s around. 

    Chamain van Zyl, Digital Editor

    Hands down, nothing beats being outdoors! Whether it’s a solo walk, cycling, running, yoga, chasing my kids, or snapping a thousand pics of wildflowers – fresh air is a must for me. A creature of habit? Absolutely. But science agrees – nature nurtures. More

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    Beating Burnout: Healthy strategies to reignite your career passion

    Experiencing career burnout can be incredibly challenging. It’s a feeling of being emotionally, mentally, and physically exhausted due to prolonged stress.
    Dr Gurveen Ranger, Clinical Psychologist, Lead for Corporate Wellbeing and Adult Mental Health at Sage Clinics, on recognising the signs of career burnout.
    What do the first 30 minutes of your day look like, your morning routine?
    The first 30 minutes of my day involves hitting the snooze button acouple of times, so I get up gradually. I try to start the day mindfully – so I avoid looking at my phone until I have left the house and focus on getting ready. Half the week I start work a little later, so I start my day with some form of exercise at home, and I find I have a bit more energy for the rest of the day.
    Talk us through you career.
    I decided I wanted to be a psychologist when I was about 16 years old, doing my college A Level in Psychology. Prior to this I knew nothing about it and thought I was going to be a journalist! Learning about the psychological theories got me hooked on the subject, and I found it fascinating learning about how the brain and our minds can work. This, coupled with a desire to help people meant it was the perfect career for me to pursue and find meaning in. After my undergraduate degree in Psychology, I worked in various NHS establishments in the UK, gaining experience in the mental health field so I could eventually pursue the doctoral clinical psychology training. I have always loved to be challenged, and so after several years working post doctorate in a service for people with severe and enduring mental health difficulties, I decided the next challenge was to move here to the UAE and be part of establishing a new clinic – in a region where narratives around mental health are progressing but still in their relative infancy. I have enjoyed the work we are doing to raise awareness about mental health and have ended up specialising in corporate wellbeing, recognising the significant need for this in the UAE.
    What are the key symptoms of a career burnout?
    Career burnout means emotional, physical and mental exhaustion from prolonged stress or dissatisfaction in your career. The key signs include physical exhaustion, where you may notice you feel exhausted, no matter how much sleep you get, and emotional exhaustion, which leaves you feeling overwhelmed, cynical, and detached from your work and colleagues. You may notice a feeling of dread when you wake in the morning which lingers throughout the day. Thirdly, mental exhaustion where you may notice a decline in cognitive abilities, including memory and concentration, increased absenteeism that leads to burnout along with an increase in sick days and a decrease in productivity and lastly decreased motivation, where burnout can lead to a lack of enthusiasm and interest in work, which can impact your performance. You may notice getting less of a sense of achievement in your work, or feel like you are not good enough regardless of your actual accomplishments and therefore feel less inclined to put the work in.
    How is the mind and body interconnected – can stress lead to adverse affects in the body?
    Absolutely, there is a lot of research on the impact of stress on the body. When we are stressed, we are often in fight or flight mode – our threat response, and the brain releases more stress hormones like cortisol and adrenaline to help the body deal with the stressor. Whilst helpful in a dangerous situation, when it is activated frequently by chronic stressors we start to see an impact on the body. Such impact includes headaches, muscle tension and soreness, digestive issues, and overall weakened immune function to name a few. There is also an impact on our sleep, concentration, and our emotions – for example heightened anxiety, and our emotions are experienced physically in our bodies. A little more indirectly when we are stressed, we tend to engage in less self-care, so our diet may change, we may exercise less, and this will have an impact on our bodies too. So, when I work with clients on stress management, we look at it from both psychological and physiological perspectives.
    What’s the best technique to regulate during a stressful situation?
    During a specific stressful situation grounding can be really helpful in the moment. This might be focusing on your five senses (the 54321 exercise is good – name in your mind five things you can see around you, four things you can touch – really feel them, three things you can hear, two things you can smell and 1 thing you can taste). This helps us “drop and anchor” and get present in a moment when our thoughts and emotions may be overwhelming and racing. Deep breathing is also a good in-themoment strategy, as our breathing is often dysregulated during the threat response. Breathing in to a count of four and out to a count of six is a good way to do this, and ensure your abdomen is moving more than your chest – so you know you are taking a good, full breath. You can place one hand on your stomach and one hand on your chest as you breathe to help determine this. More broadly, meditative exercises can be helpful to practice regularly to manage stress. Mindfulness meditation and relaxation meditation are a couple of ways of doing this and you can typically find good audios or scripts online.

    How important is it to set healthy boundaries at work?
    It is essential to set healthy boundaries at work to ensure a healthy work/life balance and prevent burnout. When we don’t have healthy boundaries, we often feel overwhelmed, resentful, and frustrated. Healthy boundaries also help us feel more fulfilled – by only taking on what we have capacity to do, we end up feeling more motivated and satisfied, as we are able to give full attention to what we are doing – so you end up focusing on quality of work rather than purely quantity of output where we feel like we are working hard never achieving anything that feels “good enough.”
    What are some of the top selfcare practices that can be incorporated in our busy schedules?
    Protect break times – block this time in your diary, even if it is only 30 minutes. We often tell ourselves we don’t have time, but research indicates we are actually more productive when we take breaks. If you can, move away from your desk for your break. Start and leave work on time as much as possible – I know many people who use their morning commute to catch up on emails, which means they are often in ‘threat mode’ before they even get to work. Using this time to be more mindful – focusing on surroundings or listening to something like a podcast or music can help us start the day in a more grounded way. Same for after work – hide away your laptop so it is out of sight and plan something else – relaxing, social, or active! If you absolutely have to check emails in the evenings, set limits on when and how often you do this. Aim for a routine as schedules may be very busy, having a regular sleep/ wake time can be really helpful for our wellbeing, alongside regular balanced meals. It may not be possible to get to a gym multiple times a week when you are so busy but a short walk or a 20-minute home workout are also great – anything to kick start the endorphins. Connect to others – colleagues, friends and family members, social connection can go a long way for stress management. If you are short on time you could combine – so meet a friend but go for a walk or activity together so you are socialising and getting some exercise in at the same time. Lastly, stress management techniques are important – as mentioned before, learning to be more mindful is a key way of managing stress. Alongside this, relaxation strategies as well as engaging in leisure activities as mentioned above are all key parts of stress management. If you are noticing the signs of stress or burnout and would like some help in managing this, I would recommend speaking to a therapist.
    Many employees are navigating through the imposter syndrome – how can this affect our mental health?
    Impostor syndrome, whilst not a ‘clinical’ diagnosis is so common in all walks of life, and I see it a lot in my corporate clients. No matter how successful they are or how much they have achieved, there is this pervasive self-doubt – questioning their accomplishments, skills and talents and this persistent fear of being “found out” to be a fraud or not good enough. I often see this in new mums too. This pulls us into overworking, comparing themselves to others, and downplaying achievements. Understandably, this can impact our mental health, and often co-exists alongside depression or anxiety for example. This then becomes self-perpetuating, as the more we believe we are not good enough, the more we dismiss positive feedback, avoid things, or self-criticise for making mistakes, and this then further impacts our mood and anxiety levels.
    When should one seek for help during their career?
    As early as possible. This way, you can access timely intervention which prevents the symptoms escalating into more chronic stress type difficulties and burnout. It also means you can catch certain unhelpful coping mechanisms like avoidance or overworking before they start to exacerbate the cycle of how you are feeling, and before they contribute to feeling disconnected from your career.
    This is The Body Issue – what are your nonnegotiable self and body care practices?
    Sleep! This is my number one rule. I know whenever I have a bad night’s sleep or have gone to sleep too late the knock-on effect on my concentration, mood, and productivity the next day is huge. I had to teach myself to reduce how much time I spent on my phone in the evenings, which was hard, but I got there eventually. Now I have a specific wind down routine, and screens are put away at least 30 minutes before I go to sleep. A balanced diet is important too. I have had to train myself on this too but having a routine where I prep everything in the evening and enough for a few days at a time has really helped, as the more stressed I am my default is convenience rather than nutrition, as is the case for many. Within this, I have also learned not to restrict anything, as actually that often leaves us feeling more stressed! Balance is key. It’s important to get regular health check-ups. I used to be someone who would dismiss symptoms and tell myself I didn’t have time to go for check-ups especially when I am too busy or stressed. But making time for this is not only essential from a health point of view, but also showing ourselves that we are worthy of self-care. When I work with clients who are coming for heightened anxiety or stress, I always recommend a routine physical health check-up if they haven’t had one for a long time, before we assume something like tiredness is solely related to stress, for example.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram

    June’s – The Body Issue with So Much Trouble – Download Now
    Images: Supplied & Unsplash More

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    9 effective techniques that will help you manage stress

    Life

    by Ruman Baig
    1 min ago

    Looking to start 2024 on a positive note? Practice these 9 stress reduction techniques to kick-start your wellness journey.
    Deep Breathing

    Practise diaphragmatic breathing to reduce stress. Deep breaths increase oxygen flow, promoting skin cell regeneration and improving overall skin health. Try breathing in for a count of 4 and out for a count of 6 to activate the parasympathetic nervous system.
    Meditation
    Engage in mindfulness meditation to calm the mind. Reduced stress levels can prevent skin issues like acne and eczema, promoting a healthier complexion. An app such as Calm or Superhuman will help guide you.
    Yoga

    Incorporate yoga into your routine for physical and mental relaxation. Poses such as a Child’s Pose enhance blood circulation, aiding nutrient delivery to the skin.
    Hydration

    Stay adequately hydrated as it supports skin elasticity and texture. Dehydration can contribute to stress, impacting skin health negatively. Electrolytes play a huge part in keeping you hydrated, we love Humantra.
    Nature Walks

    Spend time in nature to reduce cortisol levels. Fresh air and green surroundings contribute to a sense of calm, positively impacting skin health.
    Sleep Quality
    Prioritise quality sleep for skin rejuvenation. During deep sleep, the body repairs and regenerates cells, contributing to a radiant complexion and overall wellbeing.Try to stick to the same bed time and wake time as this supports an optimal circadian rhythm. Morning light is also important as is not eating before bed and having 30 minutes to 1 our without screentime before you go to bed.
    Aromatherapy
    Use calming scents like lavender or chamomile to relax. Aromatherapy can reduce stress-related skin issues and promote a soothing environment, try Aromatherapy Associates.
    Digital Detox
    Limit screen time to mitigate stress. Constant exposure to screens can contribute to skin problems, taking breaks and limiting social media fosters relaxation.
    Art & Creativity
    Engage in artistic activities as a form of expression. Creating art can be therapeutic, reducing stress and promoting a healthy mindset that reflects on the skin.
    December – The Winter Escape Issue with Rolls Royce  – Download Now
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Effective tips on how to healthily navigate through a career burnout

    Experiencing career burnout can be incredibly challenging. It’s a feeling of being emotionally, mentally, and physically exhausted due to prolonged stress.
    Dr Gurveen Ranger, Clinical Psychologist, Lead for Corporate Wellbeing and Adult Mental Health at Sage Clinics, on recognising the signs of career burnout.
    What do the first 30 minutes of your day look like, your morning routine?
    The first 30 minutes of my day involves hitting the snooze button acouple of times, so I get up gradually. I try to start the day mindfully – so I avoid looking at my phone until I have left the house and focus on getting ready. Half the week I start work a little later, so I start my day with some form of exercise at home, and I find I have a bit more energy for the rest of the day.
    Talk us through you career.
    I decided I wanted to be a psychologist when I was about 16 years old, doing my college A Level in Psychology. Prior to this I knew nothing about it and thought I was going to be a journalist! Learning about the psychological theories got me hooked on the subject, and I found it fascinating learning about how the brain and our minds can work. This, coupled with a desire to help people meant it was the perfect career for me to pursue and find meaning in. After my undergraduate degree in Psychology, I worked in various NHS establishments in the UK, gaining experience in the mental health field so I could eventually pursue the doctoral clinical psychology training. I have always loved to be challenged, and so after several years working post doctorate in a service for people with severe and enduring mental health difficulties, I decided the next challenge was to move here to the UAE and be part of establishing a new clinic – in a region where narratives around mental health are progressing but still in their relative infancy. I have enjoyed the work we are doing to raise awareness about mental health and have ended up specialising in corporate wellbeing, recognising the significant need for this in the UAE.
    What are the key symptoms of a career burnout?
    Career burnout means emotional, physical and mental exhaustion from prolonged stress or dissatisfaction in your career. The key signs include physical exhaustion, where you may notice you feel exhausted, no matter how much sleep you get, and emotional exhaustion, which leaves you feeling overwhelmed, cynical, and detached from your work and colleagues. You may notice a feeling of dread when you wake in the morning which lingers throughout the day. Thirdly, mental exhaustion where you may notice a decline in cognitive abilities, including memory and concentration, increased absenteeism that leads to burnout along with an increase in sick days and a decrease in productivity and lastly decreased motivation, where burnout can lead to a lack of enthusiasm and interest in work, which can impact your performance. You may notice getting less of a sense of achievement in your work, or feel like you are not good enough regardless of your actual accomplishments and therefore feel less inclined to put the work in.
    How is the mind and body interconnected – can stress lead to adverse affects in the body?
    Absolutely, there is a lot of research on the impact of stress on the body. When we are stressed, we are often in fight or flight mode – our threat response, and the brain releases more stress hormones like cortisol and adrenaline to help the body deal with the stressor. Whilst helpful in a dangerous situation, when it is activated frequently by chronic stressors we start to see an impact on the body. Such impact includes headaches, muscle tension and soreness, digestive issues, and overall weakened immune function to name a few. There is also an impact on our sleep, concentration, and our emotions – for example heightened anxiety, and our emotions are experienced physically in our bodies. A little more indirectly when we are stressed, we tend to engage in less self-care, so our diet may change, we may exercise less, and this will have an impact on our bodies too. So, when I work with clients on stress management, we look at it from both psychological and physiological perspectives.
    What’s the best technique to regulate during a stressful situation?
    During a specific stressful situation grounding can be really helpful in the moment. This might be focusing on your five senses (the 54321 exercise is good – name in your mind five things you can see around you, four things you can touch – really feel them, three things you can hear, two things you can smell and 1 thing you can taste). This helps us “drop and anchor” and get present in a moment when our thoughts and emotions may be overwhelming and racing. Deep breathing is also a good in-themoment strategy, as our breathing is often dysregulated during the threat response. Breathing in to a count of four and out to a count of six is a good way to do this, and ensure your abdomen is moving more than your chest – so you know you are taking a good, full breath. You can place one hand on your stomach and one hand on your chest as you breathe to help determine this. More broadly, meditative exercises can be helpful to practice regularly to manage stress. Mindfulness meditation and relaxation meditation are a couple of ways of doing this and you can typically find good audios or scripts online.

    How important is it to set healthy boundaries at work?
    It is essential to set healthy boundaries at work to ensure a healthy work/life balance and prevent burnout. When we don’t have healthy boundaries, we often feel overwhelmed, resentful, and frustrated. Healthy boundaries also help us feel more fulfilled – by only taking on what we have capacity to do, we end up feeling more motivated and satisfied, as we are able to give full attention to what we are doing – so you end up focusing on quality of work rather than purely quantity of output where we feel like we are working hard never achieving anything that feels “good enough.”
    What are some of the top selfcare practices that can be incorporated in our busy schedules?
    Protect break times – block this time in your diary, even if it is only 30 minutes. We often tell ourselves we don’t have time, but research indicates we are actually more productive when we take breaks. If you can, move away from your desk for your break. Start and leave work on time as much as possible – I know many people who use their morning commute to catch up on emails, which means they are often in ‘threat mode’ before they even get to work. Using this time to be more mindful – focusing on surroundings or listening to something like a podcast or music can help us start the day in a more grounded way. Same for after work – hide away your laptop so it is out of sight and plan something else – relaxing, social, or active! If you absolutely have to check emails in the evenings, set limits on when and how often you do this. Aim for a routine as schedules may be very busy, having a regular sleep/ wake time can be really helpful for our wellbeing, alongside regular balanced meals. It may not be possible to get to a gym multiple times a week when you are so busy but a short walk or a 20-minute home workout are also great – anything to kick start the endorphins. Connect to others – colleagues, friends and family members, social connection can go a long way for stress management. If you are short on time you could combine – so meet a friend but go for a walk or activity together so you are socialising and getting some exercise in at the same time. Lastly, stress management techniques are important – as mentioned before, learning to be more mindful is a key way of managing stress. Alongside this, relaxation strategies as well as engaging in leisure activities as mentioned above are all key parts of stress management. If you are noticing the signs of stress or burnout and would like some help in managing this, I would recommend speaking to a therapist.
    Many employees are navigating through the imposter syndrome – how can this affect our mental health?
    Impostor syndrome, whilst not a ‘clinical’ diagnosis is so common in all walks of life, and I see it a lot in my corporate clients. No matter how successful they are or how much they have achieved, there is this pervasive self-doubt – questioning their accomplishments, skills and talents and this persistent fear of being “found out” to be a fraud or not good enough. I often see this in new mums too. This pulls us into overworking, comparing themselves to others, and downplaying achievements. Understandably, this can impact our mental health, and often co-exists alongside depression or anxiety for example. This then becomes self-perpetuating, as the more we believe we are not good enough, the more we dismiss positive feedback, avoid things, or self-criticise for making mistakes, and this then further impacts our mood and anxiety levels.
    When should one seek for help during their career?
    As early as possible. This way, you can access timely intervention which prevents the symptoms escalating into more chronic stress type difficulties and burnout. It also means you can catch certain unhelpful coping mechanisms like avoidance or overworking before they start to exacerbate the cycle of how you are feeling, and before they contribute to feeling disconnected from your career.
    This is The Body Issue – what are your nonnegotiable self and body care practices?
    Sleep! This is my number one rule. I know whenever I have a bad night’s sleep or have gone to sleep too late the knock-on effect on my concentration, mood, and productivity the next day is huge. I had to teach myself to reduce how much time I spent on my phone in the evenings, which was hard, but I got there eventually. Now I have a specific wind down routine, and screens are put away at least 30 minutes before I go to sleep. A balanced diet is important too. I have had to train myself on this too but having a routine where I prep everything in the evening and enough for a few days at a time has really helped, as the more stressed I am my default is convenience rather than nutrition, as is the case for many. Within this, I have also learned not to restrict anything, as actually that often leaves us feeling more stressed! Balance is key. It’s important to get regular health check-ups. I used to be someone who would dismiss symptoms and tell myself I didn’t have time to go for check-ups especially when I am too busy or stressed. But making time for this is not only essential from a health point of view, but also showing ourselves that we are worthy of self-care. When I work with clients who are coming for heightened anxiety or stress, I always recommend a routine physical health check-up if they haven’t had one for a long time, before we assume something like tiredness is solely related to stress, for example.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram

    June’s – The Body Issue with So Much Trouble – Download Now
    Images: Supplied & Unsplash More

  • in

    9 effective techniques that will equip you better to manage stress

    Life

    by Ruman Baig
    1 hour ago

    Looking to start 2024 on a positive note? Practice these 9 stress reduction techniques to kick-start your wellness journey.
    Deep Breathing

    Practise diaphragmatic breathing to reduce stress. Deep breaths increase oxygen flow, promoting skin cell regeneration and improving overall skin health. Try breathing in for a count of 4 and out for a count of 6 to activate the parasympathetic nervous system.
    Meditation
    Engage in mindfulness meditation to calm the mind. Reduced stress levels can prevent skin issues like acne and eczema, promoting a healthier complexion. An app such as Calm or Superhuman will help guide you.
    Yoga

    Incorporate yoga into your routine for physical and mental relaxation. Poses such as a Child’s Pose enhance blood circulation, aiding nutrient delivery to the skin.
    Hydration

    Stay adequately hydrated as it supports skin elasticity and texture. Dehydration can contribute to stress, impacting skin health negatively. Electrolytes play a huge part in keeping you hydrated, we love Humantra.
    Nature Walks

    Spend time in nature to reduce cortisol levels. Fresh air and green surroundings contribute to a sense of calm, positively impacting skin health.
    Sleep Quality
    Prioritise quality sleep for skin rejuvenation. During deep sleep, the body repairs and regenerates cells, contributing to a radiant complexion and overall wellbeing.Try to stick to the same bed time and wake time as this supports an optimal circadian rhythm. Morning light is also important as is not eating before bed and having 30 minutes to 1 our without screentime before you go to bed.
    Aromatherapy
    Use calming scents like lavender or chamomile to relax. Aromatherapy can reduce stress-related skin issues and promote a soothing environment, try Aromatherapy Associates.
    Digital Detox
    Limit screen time to mitigate stress. Constant exposure to screens can contribute to skin problems, taking breaks and limiting social media fosters relaxation.
    Art & Creativity
    Engage in artistic activities as a form of expression. Creating art can be therapeutic, reducing stress and promoting a healthy mindset that reflects on the skin.
    December – The Winter Escape Issue with Rolls Royce  – Download Now
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Year-End Burnout? How To Cope, From A Doc

    Year-end burnout can feel like a slow, painful crawl to mid-December when you’re finally allowed to cancel the alarm and enable that OOO. Right now, there are urgent memos everywhere, last-minute to-dos and all the things you said you’d finish by July, now threatening to swallow you whole.And since you’ve been working so hard, you’re likely feeling drained, fog-headed and beset with mystery colds. To stave off a complete meltdown, these tips from general practitioner Dr Unben Pillay will help. He’s a medical expert at Unu Health (a comprehensive telemedicine app) and has a special interest in chronic disease management. These tips will help manage your exhaustion and set up a way to prevent burnout in the future.Signs you have year-end burnoutThe signs of burnout, whether it’s at the end of the year, mid-way through or any other time, remain the same.Frequent or persistent colds

    Chronic stress

    Exhaustion

    Changes in appetite and sleeping patterns

    Stomach aches

    Trouble concentrating

    Frequent procrastination  READ MORE: People Pleasing Can Have Some Harmful Mental Health Effects — Experts Say This Is How To StopStart right nowYear-end burnout can become bad enough that it threatens your summer vacay. As soon as you realise your motivation is flagging, do something about it. “Exhaustion from the constant demands of life often accumulates over the course of the year, leading to a high risk of burnout in Q4,” says Dr Pillay. “If health concerns are ignored now, they can escalate into more serious issues, making it difficult to fully enjoy the holidays.” How that works? Following the steps below and seeking professional help if you need it.Take short, frequent breaksA meta-analysis in PLOS ONE found that micro-breaks worked for well-being and reducing fatigue. Some breaks were mere seconds, while others were a few minutes. The study also found that for more cognitive-heavy tasks, breaks of more than 10 minutes were likely needed.Your move: set a timer for 30 minutes and walk around or look at something other than your screen for just five minutes. Repeat the schedule for the day. Your break could be shorter; there’s no consensus on break duration. But take one!READ MORE: Yes, Happiness Can Boost Productivity – Here’s HowPrioritise sleepNot a new one – but something to *actually* implement. Multiple studies have linked low-quality sleep to everything from poor mental health to impaired brain function and even an increased risk of obesity, hypertension and stroke. As to your year-end burnout, a new study in Frontiers Public Health found that people who get less than seven hours of sleep were more likely to have burnout compared to those with more sleep.Your move: Get in the zone for sleep: light candles, have a bath or shower, journal or meditate, and allow yourself to drift off peacefully. Use these hacks to fall asleep faster.  Move moreIf your workouts have taken a back seat to your burgeoning to-do list, it’s time to add it back in – at the top. Doing it first thing eliminates it fast and boosts your mood and productivity for the day. And your workout doesn’t have to be HIIT. “Regular exercise helps combat fatigue and boosts energy levels, even if it’s just a short walk,” says Dr Pillay.READ MORE: 6 Energy-Boosting Hacks That Are Simple To IntegrateFocus on nutritionLook to foods that will energise you, and not drain you. A burger and fries will fill you up but the processed carbs won’t support your well-being. Try air-fried cauliflower and broccoli with a hummus dip – satisfying but packed with nutrients. Try these tips to add more veg to your diet without trying.Get professional help (early)“Don’t wait for your symptoms to become severe,” warns Dr Pillay. “Access medical advice sooner rather than later to prevent more serious issues.” A medical check-up can also reveal key deficiencies that lead to feelings of exhaustion, like low iron or vitamin D levels.   More

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    Here’s how to healthily navigate through a career burnout

    Experiencing career burnout can be incredibly challenging. It’s a feeling of being emotionally, mentally, and physically exhausted due to prolonged stress.
    Dr Gurveen Ranger, Clinical Psychologist, Lead for Corporate Wellbeing and Adult Mental Health at Sage Clinics, on recognising the signs of career burnout.
    What do the first 30 minutes of your day look like, your morning routine?
    The first 30 minutes of my day involves hitting the snooze button acouple of times, so I get up gradually. I try to start the day mindfully – so I avoid looking at my phone until I have left the house and focus on getting ready. Half the week I start work a little later, so I start my day with some form of exercise at home, and I find I have a bit more energy for the rest of the day.
    Talk us through you career.
    I decided I wanted to be a psychologist when I was about 16 years old, doing my college A Level in Psychology. Prior to this I knew nothing about it and thought I was going to be a journalist! Learning about the psychological theories got me hooked on the subject, and I found it fascinating learning about how the brain and our minds can work. This, coupled with a desire to help people meant it was the perfect career for me to pursue and find meaning in. After my undergraduate degree in Psychology, I worked in various NHS establishments in the UK, gaining experience in the mental health field so I could eventually pursue the doctoral clinical psychology training. I have always loved to be challenged, and so after several years working post doctorate in a service for people with severe and enduring mental health difficulties, I decided the next challenge was to move here to the UAE and be part of establishing a new clinic – in a region where narratives around mental health are progressing but still in their relative infancy. I have enjoyed the work we are doing to raise awareness about mental health and have ended up specialising in corporate wellbeing, recognising the significant need for this in the UAE.
    What are the key symptoms of a career burnout?
    Career burnout means emotional, physical and mental exhaustion from prolonged stress or dissatisfaction in your career. The key signs include physical exhaustion, where you may notice you feel exhausted, no matter how much sleep you get, and emotional exhaustion, which leaves you feeling overwhelmed, cynical, and detached from your work and colleagues. You may notice a feeling of dread when you wake in the morning which lingers throughout the day. Thirdly, mental exhaustion where you may notice a decline in cognitive abilities, including memory and concentration, increased absenteeism that leads to burnout along with an increase in sick days and a decrease in productivity and lastly decreased motivation, where burnout can lead to a lack of enthusiasm and interest in work, which can impact your performance. You may notice getting less of a sense of achievement in your work, or feel like you are not good enough regardless of your actual accomplishments and therefore feel less inclined to put the work in.
    How is the mind and body interconnected – can stress lead to adverse affects in the body?
    Absolutely, there is a lot of research on the impact of stress on the body. When we are stressed, we are often in fight or flight mode – our threat response, and the brain releases more stress hormones like cortisol and adrenaline to help the body deal with the stressor. Whilst helpful in a dangerous situation, when it is activated frequently by chronic stressors we start to see an impact on the body. Such impact includes headaches, muscle tension and soreness, digestive issues, and overall weakened immune function to name a few. There is also an impact on our sleep, concentration, and our emotions – for example heightened anxiety, and our emotions are experienced physically in our bodies. A little more indirectly when we are stressed, we tend to engage in less self-care, so our diet may change, we may exercise less, and this will have an impact on our bodies too. So, when I work with clients on stress management, we look at it from both psychological and physiological perspectives.
    What’s the best technique to regulate during a stressful situation?
    During a specific stressful situation grounding can be really helpful in the moment. This might be focusing on your five senses (the 54321 exercise is good – name in your mind five things you can see around you, four things you can touch – really feel them, three things you can hear, two things you can smell and 1 thing you can taste). This helps us “drop and anchor” and get present in a moment when our thoughts and emotions may be overwhelming and racing. Deep breathing is also a good in-themoment strategy, as our breathing is often dysregulated during the threat response. Breathing in to a count of four and out to a count of six is a good way to do this, and ensure your abdomen is moving more than your chest – so you know you are taking a good, full breath. You can place one hand on your stomach and one hand on your chest as you breathe to help determine this. More broadly, meditative exercises can be helpful to practice regularly to manage stress. Mindfulness meditation and relaxation meditation are a couple of ways of doing this and you can typically find good audios or scripts online.

    How important is it to set healthy boundaries at work?
    It is essential to set healthy boundaries at work to ensure a healthy work/life balance and prevent burnout. When we don’t have healthy boundaries, we often feel overwhelmed, resentful, and frustrated. Healthy boundaries also help us feel more fulfilled – by only taking on what we have capacity to do, we end up feeling more motivated and satisfied, as we are able to give full attention to what we are doing – so you end up focusing on quality of work rather than purely quantity of output where we feel like we are working hard never achieving anything that feels “good enough.”
    What are some of the top selfcare practices that can be incorporated in our busy schedules?
    Protect break times – block this time in your diary, even if it is only 30 minutes. We often tell ourselves we don’t have time, but research indicates we are actually more productive when we take breaks. If you can, move away from your desk for your break. Start and leave work on time as much as possible – I know many people who use their morning commute to catch up on emails, which means they are often in ‘threat mode’ before they even get to work. Using this time to be more mindful – focusing on surroundings or listening to something like a podcast or music can help us start the day in a more grounded way. Same for after work – hide away your laptop so it is out of sight and plan something else – relaxing, social, or active! If you absolutely have to check emails in the evenings, set limits on when and how often you do this. Aim for a routine as schedules may be very busy, having a regular sleep/ wake time can be really helpful for our wellbeing, alongside regular balanced meals. It may not be possible to get to a gym multiple times a week when you are so busy but a short walk or a 20-minute home workout are also great – anything to kick start the endorphins. Connect to others – colleagues, friends and family members, social connection can go a long way for stress management. If you are short on time you could combine – so meet a friend but go for a walk or activity together so you are socialising and getting some exercise in at the same time. Lastly, stress management techniques are important – as mentioned before, learning to be more mindful is a key way of managing stress. Alongside this, relaxation strategies as well as engaging in leisure activities as mentioned above are all key parts of stress management. If you are noticing the signs of stress or burnout and would like some help in managing this, I would recommend speaking to a therapist.
    Many employees are navigating through the imposter syndrome – how can this affect our mental health?
    Impostor syndrome, whilst not a ‘clinical’ diagnosis is so common in all walks of life, and I see it a lot in my corporate clients. No matter how successful they are or how much they have achieved, there is this pervasive self-doubt – questioning their accomplishments, skills and talents and this persistent fear of being “found out” to be a fraud or not good enough. I often see this in new mums too. This pulls us into overworking, comparing themselves to others, and downplaying achievements. Understandably, this can impact our mental health, and often co-exists alongside depression or anxiety for example. This then becomes self-perpetuating, as the more we believe we are not good enough, the more we dismiss positive feedback, avoid things, or self-criticise for making mistakes, and this then further impacts our mood and anxiety levels.
    When should one seek for help during their career?
    As early as possible. This way, you can access timely intervention which prevents the symptoms escalating into more chronic stress type difficulties and burnout. It also means you can catch certain unhelpful coping mechanisms like avoidance or overworking before they start to exacerbate the cycle of how you are feeling, and before they contribute to feeling disconnected from your career.
    This is The Body Issue – what are your nonnegotiable self and body care practices?
    Sleep! This is my number one rule. I know whenever I have a bad night’s sleep or have gone to sleep too late the knock-on effect on my concentration, mood, and productivity the next day is huge. I had to teach myself to reduce how much time I spent on my phone in the evenings, which was hard, but I got there eventually. Now I have a specific wind down routine, and screens are put away at least 30 minutes before I go to sleep. A balanced diet is important too. I have had to train myself on this too but having a routine where I prep everything in the evening and enough for a few days at a time has really helped, as the more stressed I am my default is convenience rather than nutrition, as is the case for many. Within this, I have also learned not to restrict anything, as actually that often leaves us feeling more stressed! Balance is key. It’s important to get regular health check-ups. I used to be someone who would dismiss symptoms and tell myself I didn’t have time to go for check-ups especially when I am too busy or stressed. But making time for this is not only essential from a health point of view, but also showing ourselves that we are worthy of self-care. When I work with clients who are coming for heightened anxiety or stress, I always recommend a routine physical health check-up if they haven’t had one for a long time, before we assume something like tiredness is solely related to stress, for example.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram

    June’s – The Body Issue with So Much Trouble – Download Now
    Images: Supplied & Unsplash More

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    How to healthily navigate through a career burnout

    Experiencing career burnout can be incredibly challenging. It’s a feeling of being emotionally, mentally, and physically exhausted due to prolonged stress.
    Dr Gurveen Ranger, Clinical Psychologist, Lead for Corporate Wellbeing and Adult Mental Health at Sage Clinics, on recognising the signs of career burnout.
    What do the first 30 minutes of your day look like, your morning routine?
    The first 30 minutes of my day involves hitting the snooze button acouple of times, so I get up gradually. I try to start the day mindfully – so I avoid looking at my phone until I have left the house and focus on getting ready. Half the week I start work a little later, so I start my day with some form of exercise at home, and I find I have a bit more energy for the rest of the day.
    Talk us through you career.
    I decided I wanted to be a psychologist when I was about 16 years old, doing my college A Level in Psychology. Prior to this I knew nothing about it and thought I was going to be a journalist! Learning about the psychological theories got me hooked on the subject, and I found it fascinating learning about how the brain and our minds can work. This, coupled with a desire to help people meant it was the perfect career for me to pursue and find meaning in. After my undergraduate degree in Psychology, I worked in various NHS establishments in the UK, gaining experience in the mental health field so I could eventually pursue the doctoral clinical psychology training. I have always loved to be challenged, and so after several years working post doctorate in a service for people with severe and enduring mental health difficulties, I decided the next challenge was to move here to the UAE and be part of establishing a new clinic – in a region where narratives around mental health are progressing but still in their relative infancy. I have enjoyed the work we are doing to raise awareness about mental health and have ended up specialising in corporate wellbeing, recognising the significant need for this in the UAE.
    What are the key symptoms of a career burnout?
    Career burnout means emotional, physical and mental exhaustion from prolonged stress or dissatisfaction in your career. The key signs include physical exhaustion, where you may notice you feel exhausted, no matter how much sleep you get, and emotional exhaustion, which leaves you feeling overwhelmed, cynical, and detached from your work and colleagues. You may notice a feeling of dread when you wake in the morning which lingers throughout the day. Thirdly, mental exhaustion where you may notice a decline in cognitive abilities, including memory and concentration, increased absenteeism that leads to burnout along with an increase in sick days and a decrease in productivity and lastly decreased motivation, where burnout can lead to a lack of enthusiasm and interest in work, which can impact your performance. You may notice getting less of a sense of achievement in your work, or feel like you are not good enough regardless of your actual accomplishments and therefore feel less inclined to put the work in.
    How is the mind and body interconnected – can stress lead to adverse affects in the body?
    Absolutely, there is a lot of research on the impact of stress on the body. When we are stressed, we are often in fight or flight mode – our threat response, and the brain releases more stress hormones like cortisol and adrenaline to help the body deal with the stressor. Whilst helpful in a dangerous situation, when it is activated frequently by chronic stressors we start to see an impact on the body. Such impact includes headaches, muscle tension and soreness, digestive issues, and overall weakened immune function to name a few. There is also an impact on our sleep, concentration, and our emotions – for example heightened anxiety, and our emotions are experienced physically in our bodies. A little more indirectly when we are stressed, we tend to engage in less self-care, so our diet may change, we may exercise less, and this will have an impact on our bodies too. So, when I work with clients on stress management, we look at it from both psychological and physiological perspectives.
    What’s the best technique to regulate during a stressful situation?
    During a specific stressful situation grounding can be really helpful in the moment. This might be focusing on your five senses (the 54321 exercise is good – name in your mind five things you can see around you, four things you can touch – really feel them, three things you can hear, two things you can smell and 1 thing you can taste). This helps us “drop and anchor” and get present in a moment when our thoughts and emotions may be overwhelming and racing. Deep breathing is also a good in-themoment strategy, as our breathing is often dysregulated during the threat response.Breathing in to a count of four and out to a count of six is a good way to do this, and ensure your abdomen is moving more than your chest – so you know you are taking a good, full breath. You can place one hand on your stomach and one hand on your chest as you breathe to help determine this. More broadly, meditative exercises can be helpful to practice regularly to manage stress. Mindfulness meditation and relaxation meditation are a couple of ways of doing this and you can typically find good audios or scripts online.

    How important is it to set healthy boundaries at work?
    It is essential to set healthy boundaries at work to ensure a healthy work/life balance and prevent burnout. When we don’t have healthy boundaries, we often feel overwhelmed, resentful, and frustrated. Healthy boundaries also help us feel more fulfilled – by only taking on what we have capacity to do, we end up feeling more motivated and satisfied, as we are able to give full attention to what we are doing – so you end up focusing on quality of work rather than purely quantity of output where we feel like we are working hard never achieving anything that feels “good enough.”
    What are some of the top selfcare practices that can be incorporated in our busy schedules?
    Protect break times – block this time in your diary, even if it is only 30 minutes. We often tell ourselves we don’t have time, but research indicates we are actually more productive when we take breaks. If you can, move away from your desk for your break. Start and leave work on time as much as possible – I know many people who use their morning commute to catch up on emails, which means they are often in ‘threat mode’ before they even get to work. Using this time to be more mindful – focusing on surroundings or listening to something like a podcast or music can help us start the day in a more grounded way. Same for after work – hide away your laptop so it is out of sight and plan something else – relaxing, social, or active! If you absolutely have to check emails in the evenings, set limits on when and how often you do this. Aim for a routine as schedules may be very busy, having a regular sleep/ wake time can be really helpful for our wellbeing, alongside regular balanced meals. It may not be possible to get to a gym multiple times a week when you are so busy but a short walk or a 20-minute home workout are also great – anything to kick start the endorphins. Connect to others – colleagues, friends and family members, social connection can go a long way for stress management. If you are short on time you could combine – so meet a friend but go fora walk or activity together so you are socialising and getting some exercise in at the same time. Lastly, stress management techniques are important – as mentioned before, learning to be more mindful is a key way of managing stress. Alongside this, relaxation strategies as well as engaging in leisure activities as mentioned above are all key parts of stress management. If you are noticing the signs of stress or burnout and would like some help in managing this, I would recommend speaking to a therapist.
    Many employees are navigating through the imposter syndrome – how can this affect our mental health?
    Impostor syndrome, whilst not a ‘clinical’ diagnosis is so common in all walks of life, and I see it a lot in my corporate clients. No matter how successful they are or how much they have achieved, there is this pervasive self-doubt – questioning their accomplishments, skills and talents and this persistent fear of being “found out” to be a fraud or not good enough. I often see this in new mums too. This pulls us into overworking, comparing themselves to others, and downplaying achievements. Understandably, this can impact our mental health, and often co-exists alongside depression or anxiety for example. This then becomes self-perpetuating, as the more we believe we are not good enough, the more we dismiss positive feedback, avoid things, or self-criticise for making mistakes, and this then further impacts our mood and anxiety levels.
    When should one seek for help during their career?
    As early as possible. This way, you can access timely intervention which prevents the symptoms escalating into more chronic stress type difficulties and burnout. It also means you can catch certain unhelpful coping mechanisms like avoidance or overworking before they start to exacerbate the cycle of how you are feeling, and before they contribute to feeling disconnected from your career.
    This is The Body Issue – what are your nonnegotiable self and body care practices?
    Sleep! This is my number one rule. I know whenever I have a bad night’s sleep or have gone to sleep too late the knock-on effect on my concentration, mood, and productivity the next day is huge. I had to teach myself to reduce how much time I spent on my phone in the evenings, which was hard, but I got there eventually. Now I have a specific wind down routine, and screens are put away at least 30 minutes before I go to sleep. A balanced diet is important too. I have had to train myself on this too but having a routine where I prep everything in the evening and enough for a few days at a time has really helped, as the more stressed I am my default is convenience rather than nutrition, as is the case for many. Within this, I have also learned not to restrict anything, as actually that often leaves us feeling more stressed! Balance is key. It’s important to get regular health check-ups. I used to be someone who would dismiss symptoms and tell myself I didn’t have time to go for check-ups especially when I am too busy or stressed. But making time for this is not only essential from a health point of view, but also showing ourselves that we are worthy of self-care. When I work with clients who are coming forheightened anxiety or stress, I always recommend a routine physical health check-up if they haven’t had one for a long time, beforewe assume something like tiredness is solely related to stress, for example.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram

    June’s – The Body Issue with So Much Trouble – Download Now
    Images: Supplied & Unsplash More