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    Here’s how to healthily navigate through a career burnout

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    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

      by

      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

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      Is DNA damage repair possible? Find out from this Dubai-based expert

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      Dr. Sladana Pavlovic, Specialist, Internal Medicine, Medcare Medical Center shares more about the intricacies of DNA Testing and how we can fix defects.What do the first 30 minutes of your day look like, your morning routine?My morning routine typically begins with a peaceful moment of reflection or meditation to set the tone for the upcoming day. I prioritise hydration with a glass of water and a moderate resistance workout to awaken my body. After a nutritious breakfast, I opt to walk to the clinic to amp up on my vitamin D and get my steps count.Talk us through the process of DNA testing and how does it work?Overall, there are several types of DNA or genetic testing. We differentiate between diagnostic DNA testing to identify a suspected mutation causing a specific disease and predictive DNA testing which can comprise prenatal or carrier testing. The process involves a systematic procedure, starting with the collection of biological samples such as blood, saliva or tissue. Extracting DNA entails breaking down cells using specialized chemicals and enzymes, ensuring purification for pristine samples. After nucleic acid isolation, one of the challenges to genomic sequencing methods is the identification of DNA fragments with the same sequence, due to initial preparation of many millions of different sequences with many different DNA pieces. To overcome this problem, the nucleic acid sample is prepared into a “library”—a collection of DNA fragments each with common sequences. During analysis by bioinformatics there is a comparison of the fragments with databases or genetic markers to detect variations or mutations and hence allow interpretation of results, uncover relationships, predispositions or origins. These findings compile into detailed reports, pivotal for forensics, diagnostics, ancestry, and personalided medicine. DNA testing’s advancements have revolutionised genetic understanding, providing critical insights into heritage and health across diverse fields.Stress can increase your biological age – are there any tips to reverse it?Stress significantly accelerates biological aging, impacting both physical and mental health. Yet, lifestyle adjustments offer a potent counterbalance. Mindfulness practices like meditation, yoga, and deep breathing show promise in reducing stress hormones and hence slowing ageing. Simultaneously, regular physical activity not only lowers stress levels but also nurtures cellular health, metabolism, and mental well-being through mood-boosting endorphins. A balanced diet rich in antioxidants, vitamins, and essential nutrients becomes a vital defence against stress-induced free radicals, supporting cellular health and potentially reversing aging effects. Additionally we can add antioxidants in the form of supplements to enhance our dietary intake. Prioritising restful sleep aids cellular repair, countering stress-related wear and tear. Integrating stress management techniques and seeking professional guidance equips individuals with coping strategies, mitigating stress’s impact on biological age and overall well-being.There are millions of DNA pieces in a single drop of blood – tell us more.In a mere droplet of blood, there exist millions of distinct DNA fragments. These microscopic segments encapsulate an individual’s genetic blueprint, offering an expansive reservoir of biological information. Each fragment carries a unique code, contributing to the comprehensive understanding of an individual’s genetic makeup and inherent characteristics. The abundance of these DNA pieces within a single drop of blood facilitates profound analysis, unravelling the complexities and nuances of one’s genetic composition and providing invaluable insights into their traits and predispositions.Dr. Sladana Pavlovic, Specialist, Internal Medicine, Medcare Medical CenterPrime editing is the latest advance in the field of gene editing, which is developing at an incredible pace. – Can this edit DNA?Prime editing, a cutting-edge breakthrough in gene editing, represents a “search and replace” technology with a rapid evolution in the field. This method enables highly precise modifications in genome editing technology that can perform all 12 possible base-to-base conversions, insertions, and deletions by employing a customized Cas9 enzyme coupled with a reverse transcriptase. Its refined approach holds immense promise in rectifying genetic mutations, presenting novel opportunities for addressing a spectrum of genetic disorders and diseases with exceptional precision and efficacy. However, it is a fairly new method which definitely required further scientific research and studies for optimization.Is it possible to fix the DNA damage effects? – tell us more.Repairing DNA damage is feasible through intricate cellular mechanisms like DNA repair pathways. Yet, certain factors affect the effectiveness of repair. The extent and type of damage, environmental exposures (radiation, toxins), and an individual’s age or genetic predisposition influence repair capabilities. Repair mechanisms might fail if overwhelmed by extensive damage or impaired due to aging or genetic mutations. However, advancements in research and technology continually unveil new strategies to enhance repair processes. Understanding these factors and exploring innovative interventions holds promise in improving DNA damage repair, potentially mitigating its effects on genetic stability, and preventing associated health issues.Spending a day in the sun can cause 100,000 DNA defects in each exposed skin cell – what’s the best way to take precaution?Shielding skin from excessive UV light exposure is crucial. Employing broad-spectrum sunscreen with a high SPF with two hourly reapplication is one of the easiest and most effective ways to prevent sun damage. Protective clothing and avoidance of high UV exposure during peak sun hours are additional measures generally recommended. Regular and sufficient hydration is also considered very effective to aid skin health. Seeing a dermatologist annually for a skin check-up is a major factor in preventing malignant course of skin changes and early skin cancer detection. A combination of these precautions significantly reduces DNA damage risks caused by sun exposure, safeguarding skin cells from the harmful effects of UV radiation and decreasing the likelihood of long-term skin damage and mutations.What are the innovations in DNA testing – how has this grown over the years?Innovations in DNA testing have surged, evolving from early techniques like PCR to advanced methods such as next-generation sequencing (NGS) and CRISPR-based technologies. NGS enables faster, cost-effective whole-genome sequencing, revolutionizing research, and diagnostics. CRISPR offers precise gene editing, promising therapeutic breakthroughs. Miniaturization and automation streamline processes, enhancing efficiency. Moreover, AI integration expedites data analysis. Over the years, DNA testing has transcended boundaries, expanding applications in medicine, forensics, agriculture, and personalised health, fostering a profound impact on diverse fields, and shaping the future of genetic exploration.Are more people in the UAE testing their DNA – how has the curiosity grown over the years.The interest in DNA testing has seen a notable rise in the UAE over the years. Factors like increased awareness, advancements in technology, increased focus on health and a growing curiosity about ancestry have propelled this trend. The availability of direct-to-consumer DNA testing kits has made it more accessible to individuals, fostering curiosity about genetic heritage, predispositions to diseases, and personalized health insights.This is ‘The Tech Issue’ – how does technology help you improve your daily life?Technology enhances daily life through connectivity, efficiency, and convenience. Communication tools like smartphones and social media foster instant connections worldwide. The biggest advantage undeniably is the access to infinity learning platforms and access to vast information. Being a doctor I would like to emphasize telemedicine which has offered us an opportunity to monitor patients in remote areas, adjust therapy plans and hence reduce hospitalisation rates. Overall, technology catalyses convenience, connectivity, and productivity, transforming routines and enabling a more connected, efficient, and versatile lifestyle for individuals across diverse spheres of daily life.February’s – The Tech Issue with Christiana Maxion  – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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      Don’t know how to manage stress? 8 effective techniques to help

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      Lifeby Ruman Baig2 hours ago Looking to start 2024 on a positive note? Practice these 9 stress reduction techniques to kick-start your wellness journey.Deep BreathingPractise 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.MeditationEngage 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.YogaIncorporate 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.HydrationStay 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 WalksSpend time in nature to reduce cortisol levels. Fresh air and green surroundings contribute to a sense of calm, positively impacting skin health.Sleep QualityPrioritise 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.AromatherapyUse calming scents like lavender or chamomile to relax. Aromatherapy can reduce stress-related skin issues and promote a soothing environment, try Aromatherapy Associates.Digital DetoxLimit screen time to mitigate stress. Constant exposure to screens can contribute to skin problems, taking breaks and limiting social media fosters relaxation.Art & CreativityEngage 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 InstagramImages: Supplied More

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      This UK-based expert shares her top tips to overcome stress in 2024

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      Lifeby Sarah Joseph50 mins ago Maryam Meddin, founder of The Soke, a mental health and wellness clinic in London shares her tips on how to overcome stress in 2024.What do the first 30 minutes of your day look like, your morning routine look like?My alarm usually rings at 5am, after which I take a shower, fuel my system with coffee and ready to be out of the house by 6am. Unless there’s something that’s pressing on my mind, that hour would have been all about catching up with the news from around the world and I’ll have tried not to think about work.Talk us through your background.I was born in Iran but have spent most of my life in the UK, so I feel that I have the privilege of being enriched by two prominent cultures. There’s also been diversity in my professional life – I studied law, however later built a career in branding. When that was going well, I decided to explore my mental health through psychotherapy, which then led me to train as a psychotherapist, and finally towards the launch of The Soke.What inspired you to launch The Soke?There was a lot of loss in the first 25 years of my life, including the loss of my father and brother so, from a purely personal perspective, The Soke is really dedicated to them. I was around 40 when I decided to try therapy and it was a defining experience for me. Ultimately it was through this process of both being a user and a provider of mental health services that I was able to identify shortcomings on both sides and wanted to create a service that tried to address them.Tell us about the concept and what services does the clinic offer?We’re a private mental health centre with the full spectrum of services offered by psychiatrists, psychologists, psychotherapists and coaches. It was designed to enable individuals with everyday issues (anxiety, depression, ADHD and more) to get the services they needed from a place that would treat them as clients, not patients. People don’t necessarily always know how to find the most appropriate solution for their emotional or psychological problems, so I wanted The Soke to provide all the options under the same roof and to have a strong service element that would help clients navigate the pathway that would serve them best. We satisfy their curiosity and support them so that they can make their own informed choices. You cannot overestimate the value of providing these sorts of tangential services around mental health, especially to parents who feel incredibly vulnerable when trying to make decisions around the care of their children. I believe that by making people feel empowered around their psychological health they’ll start engaging with their thoughts and emotions in a way that’s conducive to improving their wellness and therefore their quality of life. It’s no different to working with a personal trainer for your physical health: you fix the problem areas; you build strength and develop resilience in order to feel better overall.The clinic offers best-in-class psychotherapists, psychiatrists, psychologists, counsellors and leadership development specialists – tell us more.Our practitioners cover a range of specialties, from depression to ADHD to compulsive behaviours and everything in between. They’re all chosen based on their expertise and experience, as well as their appetite to collaborate with their peers to ensure that clients get the benefit of their pooled knowledge through a daily Multi-disciplinary Team Meeting. Paying practitioners to spend time quite simply talking to each other and sharing their insights is a model that doesn’t really exist in the private outpatient world, and this sort of collaborative ethos is why we’ve been lucky enough to draw some of the leading names in our field. Increasingly our clients are based outside the UK, and they come to us because our Multidisciplinary clinical model combined with the service element doesn’t really exist where they’re based.What are some of the major concerns that clients talk about?We’re inundated by calls requesting assessments: from ADHD to Educational Psychology and Autism – our primary responsibility is to make sure that concerns are reasonable, rather than say yes to everyone who wants to be tested. After that, it’s the ‘usual suspects’ of depression and anxiety – although we’re seeing much more of it in children than we used to. On the corporate side, workplace culture is playing an ever-growing role in the sustainability of organisations and so we work with a lot with leaders who are striving to strike the balance between being a leader that performs (from a business perspective) and one that transforms (from a cultural perspective). It demands a thoughtful type of leadership that allows consistency and change to co-exist and increasingly modern leaders are recognising the need to have a ‘safe space’ to ruminate and develop their thoughts.“I think that everyone should try to find that one space in their head, where going to it can bring them down from 100 to zero in a matter of minutes.”With stress levels constantly on the rise – what can help lower them?Naturally, I’m an advocate for talking – ideally to someone who doesn’t have a stake in your life and can help you to explore your anxieties without judgement or repercussion. Separate from that, I think that everyone should try to find that one space in their head, where going to it can bring them down from 100 to zero in a matter of minutes.How can employers create a working culture that boosts business resilience and growth?People in leadership positions need to lead by example: show strength in compassion and demonstrate a concerted effort to be a force for the good of the company’s people as well as its other stakeholders. The star players in any sector will want to work for those who can inspire them to succeed and grow as individuals as well as professionals – attracting and retaining talent is always an excellent starting point for longevity.What advice would you give to anyone who wishes to start therapy?A productive therapeutic process relies on the relationship of trust that exists between the client and practitioner – and that doesn’t come overnight, so after you’ve found someone with the right credentials, allow a couple of sessions to see if they feel right for you and whether you can envisage fully trusting this person at some point. That’s when the real work starts between you. Therapy isn’t designed to be fun – if you’re enjoying it because it’s easy then one of you isn’t doing your job right.We all want to start the year on a positive note – what would you recommend?Find that one thing to do or that one place in your head that gives you peace and visit it frequently.This is ‘The Alignment issue’ – what activities ensure you feel aligned daily?My alignment generally comes at the end of the day. I try to spend some time alone with my own thoughts to process and be ready for whatever’s coming next. The Soke’s core value is Generosity – to exercise it as frequently as opportunity allows, whether it’s with time, knowledge, kindness, humour or something tangible. I chose generosity not just because it’s such a positive attribute, but because it’s measurable. I can reflect on my day and examine whether I’ve lived by the value I espouse for my company. If the answer is yes, then I’m sufficiently aligned to fall asleep with a good conscience.January’s – The Alignment Issue with FitnGlam  – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied & Feature Image: Pexels @Anete Lusina  More

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      9 stress reduction techniques for optimal health in 2024

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      Lifeby Ruman Baig2 hours ago Looking to start 2024 on a positive note? Practice these 9 stress reduction techniques to kick-start your wellness journey.Deep BreathingPractise 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.MeditationEngage 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.YogaIncorporate 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.HydrationStay 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 WalksSpend time in nature to reduce cortisol levels. Fresh air and green surroundings contribute to a sense of calm, positively impacting skin health.Sleep QualityPrioritise 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.AromatherapyUse calming scents like lavender or chamomile to relax. Aromatherapy can reduce stress-related skin issues and promote a soothing environment, try Aromatherapy Associates.Digital DetoxLimit screen time to mitigate stress. Constant exposure to screens can contribute to skin problems, taking breaks and limiting social media fosters relaxation.Art & CreativityEngage 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 InstagramImages: Supplied More

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      in health and weelbeing

      If The Festive Season Stresses You Out, Try These Psychologist-Backed Coping Strategies

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      It’s the end of the year and that means summer holidays, late nights, family gatherings — you know the drill. And it can all feel pretty overwhelming, right? Know first, that you’re not alone. Per Harvard Medical School, 62% of survey respondents felt somewhat stressed or experienced elevated stress levels over the festive season.

      Noa Belling, somatic psychologist and best-selling author of The Mindful Body has simple, smart strategies to help you make it through festive season stress, emotionally and physically unscathed.

      Scenario: The Office Party

      You feel: Overwhelmed. 

      It’s loud. It’s crowded. You’re tired and overwhelmed. Belling suggests you go for a brief mindful walk. “The movement can be calming and will help you reconnect with yourself. This works because when you drop attention down into your body and away from your thoughts of being overwhelmed, you ground and centre yourself,” she explains.

      As you walk, take a few deep breaths and let go of thoughts of the party and people. Massage any tense areas in your body and do a few stretches to loosen up. “Dropping attention into our bodies in a supportive, nurturing kind of way can promote feel-good hormones to help you feel more comfortable. It can also free your brain to think more clearly,” says Noa.

      READ MORE: It’s Official: Stress Makes Us Crave Junk Food

      Scenario: A Family Gathering

      You feel: Defensive.

      Family gatherings can be stressful, especially when there’s unresolved tension, but remember compassion: to yourself and your family. “Pause to use self-supportive touch, such as placing a hand or even just a couple of fingers on your chest or over your heart. This can be a tangible reminder of compassion that you can direct as you choose. Assisted by the release of oxytocin through touch, which ignites feelings of nurturing and care, you can be reminded to take care of yourself. You might even feel inclined to extend kindness and care to others too because oxytocin also inspires this,” explains Belling.

      Scenario: You Over-Indulged

      You feel: Guilty.

      There’s food everywhere!? It’s hard not to overindulge. And if you did, you need to let the feelings of guilt and shame go. “Feelings of shame, self-criticism, inadequacy and guilt can have the same effect on us as trauma. They can cause us to freeze up inside. This can make us really anxious or we can succumb to feeling down, helpless and hopeless. The effect on our brains is to cut us off from our ability to see a bigger picture and to access higher-level thinking like rationality, creativity and insight,” says Belling.

      Basically, you start to feel stuck when you dwell on the negative. Best way to get past this? Exercise. “Moving our bodies gets oxygen and blood flowing to wake up and energise body and mind,” says Belling. “Make time for a walk, run, swim, cycle, yoga class or whatever you prefer. This can build your sense of personal strength with a boost of feel-good motivation. Reaching out to someone who cares for support and to talk some sense into you can also help.”

      READ MORE: 10 Best Essential Oils To Help Relieve Anxiety and Stress

      Scenario: There’s Activity Overload

      You feel: Exhausted.

      With festive season stress, you might feel run down and out of touch with yourself from all the socialising and attending to others’ needs. To combat this, take some time out for yourself. “Focus on doing something you love and something your body needs, whether that’s activity or rest,” says Belling. “Make a priority of going to the gym, a yoga class, reading in your favourite quiet place, meditating, gardening, being creative in your own way or whatever feeds you.” More

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      in health and weelbeing

      This Is Why You’re Starving After An Intense Day At The Office

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      Can you barely make it through the door after a day at work without nose-diving into a bowl of hummus? You may think it’s boredom or stress levels making your appetite surge after an intense day in the office, but research shows that mental exhaustion can be just as appetite-inducing as physical work.

      Studies, such as a paper from 2022 published in Current Biology, show when we’re focussing on a mentally straining task our brain not only gets fatigued but also becomes hungry.

      Every cell in our body needs the energy to function, says Nuna Kamhawi, a registered nutritionist and coach – and that includes our brain.

      ‘Our digestive system, our muscles and even our brain is using up energy in those moments of complete relaxation. So it’s no surprise that when our organs work harder, they require more energy to function – and that’s not just true of our muscles when we exercise, but also of our brains when we go into deep focus.’
      Nuna Kamhawi

      Enter glutamate

      The same paper found that when we’re focused and concentrating on a mentally exhausting task (we hear you with those end-of-month reports) it can cause, potentially, a toxic by-product to build up in the front part of the brain called the prefrontal cortex. This by-product, called glutamate, Kamhawi explains, may ‘also be the reason for the signs of fatigue we experience after a long day of deep work.’

      But, how come it makes us grab for a snack, to suppress our appetite? ‘Intense thinking requires more energy from calories, which is the reason why stress and anxiety can cause an increase in appetite in some individuals,’ says Kamhawi.

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      And although the build-up of glutamate is more centred around fatigue, when we’re tired our stress hormones means our appetite will also change. So, if we’re regularly pulling late nights trying to meet deadlines, and you’re trying to quit sugar, how can you fuel your hungry brain on healthy options?

      Kamhawi explains, ‘It’s really important to ensure you have a balanced diet, full of variety, colour, taste and textures so that you don’t miss out on any of the essential macro and micronutrients.’

      Here are the three food groups you should include:

      Complex carbohydrates

      ‘Our brain’s main source of fuel is glucose, which means it’s crucial to include ample carbohydrates in your diet,’ explains Kamhawi. Switch simple carbs like sugary snacks and white rice or bread for complex carbs like wholemeal bread, brown rice and brown pasta. Also, pair them with a good source of protein (meat, fish, beans, pulses) and healthy fats (like olive oil or avocado) to reduce the blood sugar spike and crash and have energy that lasts longer.

      READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

      Omega-3

      ‘This is a major building block of the brain and plays an important role in memory and cognition. To get your daily dose add oily fish, such as salmon, mackerel or fresh tuna to your diet, or other foods such as walnuts, chia seeds or food supplements,’ Kamhawi adds.

      Anti-oxidants

      ‘These protect the brain from oxidative stress, which causes cognitive decline. Stick to brightly coloured fruits and vegetables- the brighter the colour, the higher the concentration of antioxidants. Choose vegetables full of beta-carotene, like carrots, Lycopene is also found in tomatoes, while anthocyanins are found in blueberries,’ says Kamhawi.

      This article was originally published by Sarah Finley on Women’s Health UK. More

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      Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

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      Burnout is incredibly common and even more so the further along the year goes. And women bear the brunt of burnout rates, according to studies. The issue is larger than you’d think and affects women differently than it does men. That’s because women shoulder responsibilities at home and at work, taking on roles that can be emotionally and physically draining.

      What is burnout?

      Burnout is a state of emotional, physical and mental exhaustion resulting from prolonged stress. Globally, just over 42% of women report being burned out. Women are delivering performance and business results but at a great personal toll.

      How burnout manifests among women

      International studies have shown that women in senior management roles do more to help their employees navigate work-life challenges relative to their male peers. Women spend more time helping manage workloads and are 60% more likely to be focusing on emotional support. This is important, as it helps employees feel good about themselves. But employees have reported that when they receive additional support, they are happier in their job and less likely to move.

      Women take on work at home, too

      One in three women and 60% of mothers with young children spend five or more hours a day on housework, homework and caregiving. Five hours a day is equivalent to a half-time job.

      “Burnout arises when individuals cannot access enough recovery between stressors,” explains Kerry Rudman from Brain Harmonics, a Neurofeedback organisation specialising in retraining brains.

      “We see this particularly with employed parents who face a higher number of and longer exposure to stressors from the multiple roles they play. This is compared with non-parents. And they have less ability to access periods of recovery as a result. Employed parents report several stressors. In particular, a lack of work-life balance, increased responsibilities at both work and home, greater concern for safety at work and for their kids at school, a loss of social support and isolation.”

      In collective studies conducted around the world, employed parents have reported the following in comparison to non-parents.

      Women are worn-out after work

      The compounded pressure of working while parenting, including remote schooling and working, has left many with feelings of apathy and fatigue. They feel that they are failing to live up to their own expectations across their multiple social roles. There are also indications that parents are not finding support or help from their employees.

      “Of the parents who report burnout – 90% believe their management considers productivity to be more important than mental health,” says Rudman. “Because of this, a lot of people will never discuss any issues that they are experiencing with their management or co-workers. People don’t want to be seen as incompetent or be at risk of being replaced. There is an assumption that people should be glad that they have a job right now and everyone just needs to do the extra work demanded of them as they could easily be replaced.”

      Employed parents report a range of stressors that have deteriorated their mental health. The level of household responsibilities is a particular problem. “In a survey conducted by Brain Harmonics, parents experiencing symptoms of burnout are more often responsible for all household duties. That’s compared with parents not experiencing symptoms of burnout (57 percent versus 41 percent),” says Rudman.

      In fact, the majority of parents responsible for all household duties report symptoms of burnout. These responsibilities, including caring for older adult family members in addition to children, most often fall to women. They have also been more likely to cut back on paid work during the COVID-19 pandemic in order to provide childcare. For these women, reduced paid time at work could also exacerbate the symptoms of burnout, if their responsibilities at work do not also decrease.

      Moms are worried about their kids

      Four in five employed parents say that they feel concerned about their child’s mental health. And more than one-third rate this concern as extreme.

      In a McKinsey and Co survey, parents are more likely than non-parents to report missing days of work because of burnout. They are also more likely to use leaves of absence and supported employment.

      Employed parents are more likely than non-parents to see themselves staying at their employer in two years’ time. But burnout correlates to employed parents’ likelihood of not recommending their place of work to others.

      “What’s more, stress and burnout, are the main reasons that cause people to consider leaving their jobs,” says Rudman.

      Alleviating the symptoms of burnout

      If you think you’re burnt out, or heading in that direction, therapy is a powerful tool. It’s a way to verbalise and let go of stressors while creating lasting, sustainable habits that can support a well-rounded lifestyle. Neurofeedback is another option: a non-invasive tool that can improve mental health and the feelings of physical burnout. It measures brain waves and provides a feedback signal to the brain so that new, healthier neuropathways are formed. For more information about neurofeedback training, check out Brain Harmonics.

      As with anything, burnout is a condition that needs to be treated with expertise. Chat with your doctor and a therapist to get the help you need. More