Mental Health and Awareness Support

10/04/2023

Find yourself losing focus when you really need to get the job done? Here are 12 quick ways you can get back on track and tick off that to-do list in no time

19/03/2023

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Do you find yourself losing focus when you really need to get the job done? Here are 12 quick ways you can get back on track and tick off that to-do list in no time

Are you having one of those days? We’ve all been there. You’ve got a to-do list a mile long, yet you keep finding yourself staring off into space, re-checking your inbox, or watching the clock tick (so, so slowly) towards lunch or home time. Here are 12 quick, simple and effective ways that you can improve your concentration, find your focus, and make being distracted a thing of the past.

Why do we struggle to find our focus?

In our modern, tech-dominated world, we’re used to switching our focus pretty fast. Just think about it: when was the last time you didn’t have your phone within arm’s length? Or your smartwatch? How about your smart TV, your laptop or desktop? Some of us are so plugged in, we automatically look to our phones or watches mid-conversation, when we spot that tell-tale notification ping or vibration trying to get our attention. We’re so used to having our attention being pulled in a dozen different directions, it’s no wonder we struggle to get things done.

The more distracted we feel, the more likely our productivity is to take a hit. That can mean even longer spent on tasks we may already find boring or unengaging. And it’s not just distractions that can affect our concentration. How we’re feeling physically, mentally, and emotionally can have a significant impact. Not to mention our environments, with noisy offices and home comforts just as likely to distract us whether we’re working remotely or in the office. So, how can we shake things up and bring the focus back to our workdays?

How to stop being distracted at work

1. Set up your space for success
Removing distractions from around you can help to create the right kind of environment to promote concentration and improve focus. Having a clean and clear desk not only helps you to find things more easily, but research shows that having clutter around you could be affecting your productivity. One study by scientists at the Princeton University of Neuroscience Institute found that we’re better able to focus and process information, thereby increasing productivity, when we clear the clutter from our work environment.

The same can be said when working from home. The more ‘stuff’ we have around us, the more likely we are to procrastinate. Too much clutter can even make us feel more stressed and anxious. So clear off your desk, put your phone on silent (and ideally out of eyesight), and ensure you’ve got everything you’ll need (e.g. noise-cancelling headphones and water) to help set yourself up for success.

2. Get your priorities straight
Feeling overwhelmed or unsure where to start can lead to procrastination and being more easily distracted. To head this off at the pass, set yourself a short list of priorities you absolutely must get done today. This could be one bigger task you want to achieve throughout the day or a couple of smaller things you want to tick off by set times.

Having these clear starting points can help you to focus on these first, leaving all the little extra things and last-minute additions to your task list to wait until you’ve already managed to create a sense of accomplishment and achievement. Once you’ve had that first win, it can make moving on to the next thing feel that little bit easier.

3. Pick one thing to focus on right now
Multitasking sounds great in theory but, in practice, it often results in lower productivity and trouble focusing. Trying to do multiple things at once can feel like we’re trying to be productive – but, often, it leads to overwhelm, getting several tasks half-done, and a sense of disappointment when we aren’t able to see a definitive result despite our hard work. Go for quality over quantity: pick one task, and give it your all.

4. Frequently interrupted by meetings or colleagues? Write notes for future-you
Whether you’re in the office and that one coworker keeps stopping by for a chat, you keep being invited to last-minute meetings, or you’re working remotely and your team’s chat keeps popping up with new messages, being interrupted by colleagues can be a bigger distraction than we might realise. If you find yourself being disrupted by frequent interruptions, make a habit of writing down notes for yourself.

Ask your colleagues to give you 30 seconds to finish off what you are working on, and write yourself a quick note to help signpost what you were working on, and what you were planning to do next. This can help you to get back to things more quickly and efficiently.

5. Set boundaries with co-workers (and anyone who shares your space)
Having healthy boundaries isn’t just important for our personal relationships – it’s vital for our working relationships, too. As one counsellor explains on Counselling Directory, “A person with good boundaries is able to communicate their needs and wants and may well speak up before they are taken advantage of.”

Setting and communicating clear boundaries can help us to protect ourselves from overwhelm, guide others in the best ways of communicating with us (e.g. you may be able to get back to them quicker if they pop a question into an email instead of finding time to jump on a call), and let them know what is and isn’t OK. This can be a great help in building focus time into your day to clear out your inbox, concentrate on certain tasks, or plan your time for the days ahead.

6. Ditch the distractions
What is it that most distracts you? Are you being bombarded by email notifications, tempted by social media updates, or interrupted by Slack, Discord, or your colleagues IRL? Identify your personal biggest distractions, and make a plan to eliminate them. This could mean logging out of social media, keeping your notifications on silent, or popping your phone into your desk drawer. If others are interrupting you, setting boundaries, blocking out quiet time in your calendar, or switching Slack to ‘do not disturb’ could be the answer.

7. Try the Pomodoro technique
The Pomodoro technique (also known as the Pomodoro method) is all about ditching multi-tasking for task-switching. If you find yourself struggling to sit and focus on a single task, this could be the answer for you.

Set a specific time on a timer - for example, 25 minutes to work on a presentation; this is how long you’ll focus on your task. Once your time is up, set a new timer for a five-minute break. This is your time to do whatever you want. Make a cuppa, check your email, or browse Facebook for a few minutes. Once your timer goes off, set another 25 minutes to work on the same task. Once you’ve done this cycle four times, take a longer 15 to 30-minute break.

By giving yourself permission to take breaks instead of getting distracted, it helps activate the reward system in your brain, making tasks seem more manageable and less like a chore.

Find out more about the Pomodoro method.

8. Check in with yourself (physically)
How are you feeling right now, physically? Do you have a headache? Backache? Are you feeling hungry, thirsty, or tired? Sometimes, we may not realise why we’re feeling grumpy, distracted, or uncomfortable. Not drinking enough water (or having too much caffeine) can lead to persistent headaches, feeling sluggish, fatigued, or having low energy levels. It can also lead to greater sugar cravings, meaning you’re more likely to snack.

Nutritional therapist Amanda Morris explains more about the importance of hydration – and how it can affect you.

Ensuring you’ve drunk enough water isn’t the only way to look after your physical health for better focus. Nutritional Therapist Claire Hargreaves, BSc Hons, explains more about foods that can help improve your concentration.

“The role of food in helping maintain optimal concentration and motivation is paramount. It may also play a role in any medical conditions that could develop that have an impact on the brain or mental health in general, which would impact one’s daily performance greatly.”

Ensuring your diet includes foods high in omega-3 like oily fish and nuts can help support your mood and memory, and food high in antioxidants like fruits and vegetables can help your brain to function optimally. Find out more about how food can help improve your concentration with Nutritionist Resource.

Sleep can also play a huge role in your overall ability to focus. When you don’t get enough sleep, or that sleep is poor quality, it can lead to fatigue, overwhelm, making poor food choices, and a number of physical and mental health issues. Read more about the reasons why you may be feeling tired all of the time, as explained by Naturopath, Nutritional Therapist and Functional Medicine Practitioner Olianna Gourli, and find out more about how you can combat persistent fatigue.

9. Check in with yourself (mentally)
How are you feeling mentally right now? Feeling stressed? Overwhelmed? Lost? Burned out? When we’ve got too much on our to-do list or we’re trying to juggle too much, it can have a real knock-on effect on our overall sense of wellbeing. Working with a coach or counsellor can help you to identify new strategies to help you prioritise your workload, learn how to set healthy targets and boundaries, as well as how to manage feelings of stress, anxiety, and worry. Find out more about the differences between coaching and counselling, and whether you need a counsellor or a coach.

10. Get away from your screen
Having regular screen breaks can have a multitude of benefits. Stepping away from your computer can help you to re-centre yourself and feel more present in the moment. This, in turn, can help you to break away from unhelpful thought patterns that may be leaving you feeling distracted or overwhelmed, bringing you back into the moment, and allowing you to regain a sense of control.

11. Listen to music
Studies have shown that music can have a calming, therapeutic effect – when we pick the right kind. Sticking to lighter, more classical, instrumental or gentle music and nature sounds can help you to concentrate, while louder tunes or music with lyrics may prove to be more distracting.

12. Switch it up
If you’re still feeling stuck and focusing on the task at hand doesn’t seem possible, it could be a sign it’s time to switch tasks. Sometimes, we get stuck and giving ourselves something new to work on can help us to focus, get back in the zone, and reengage with work. So don’t be too hard on yourself - try switching to something new.

Need help learning how to focus? Connect with a professional personal development or work coach using the Life Coach Directory

Happiful Magazine

Find yourself losing focus when you really need to get the job done? Here are 12 quick ways you can get back on track and tick off that to-do list in no time

16/03/2023

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Following research from LSE and the Maternal Mental Health Alliance, we chatted with pregnancy and postpartum psychotherapist, Sophie Harris, to learn more about the support available for new and expectant mums

Research conducted last year by the London School of Economics and Political Science, commissioned by the Maternal Mental Health Alliance, revealed the devastating impact that perinatal mental health problems have on women and their families when not effectively treated. What’s more, the former 2014 report calculated that perinatal mental illness costs the UK £8.1 billion annually.

Since 2014, the UK has invested in specialist services provided by the NHS to transform the lives of expectant women with complex mental health problems and their babies. As welcome as these findings may be, more action is now required to see that women and their families receive the quality of care that they need

Whilst improvements have been made, access to perinatal mental health services is still a challenge. The report highlights the long waiting lists for mental health services, including those provided through the NHS Talking Therapies programme (previously known as 'Improving Access to Psychological Therapies' or IAPT). Not only this, but many of the services are unable to meet pregnancy and parenting-specific needs. This means some women don’t accept referrals, miss appointments or are dissatisfied with their treatment.

With more maternal mental health problems being identified as a result of the pandemic, now has never been a more important time to ensure services can respond to increasing demands and are fit for purpose.

The outcomes from the LSE report propose a better integration of perinatal health services, such as maternity and health visiting, with primary mental health services. The collaborative efforts will help address maternal wellbeing and support the early developmental needs of children. This, coupled with identifying women in need and facilitating access to treatment, will have a clinically cost-effective role in society.

We chatted to pregnancy and postpartum cognitive behavioural therapist, Sophie Harris to find out more.

Do you find the findings from the 2014 report surprising?

“Absolutely not,” Sophie says. “Not only are the impacts of maternal mental health difficulties felt by the mother, but also of their child, and potentially even their children. At the moment, there are a lot of unsupported mothers who are struggling. Unfortunately, our children feel our stress. Untreated mental health conditions will have a huge social, emotional and financial impact both on the needs of the mother and child and wider society.”

Do you welcome this research?

“Yes. I believe that any research that highlights the need for maternal mental health support is positive. However, it requires significant action for the impact of these findings to be shown in the outcomes of care for our mothers who are struggling.

“There appears to be a large-scale underestimation of the mental health needs of new mums. For example, the NHS website states that one in 10 women will experience postnatal depression in the first year after a child is born. I would argue that this is hugely underestimated, particularly due to the long-term lack of support and lack of “the village” that new mums so desperately need.

“The restrictions caused by the pandemic have only further exacerbated these problems. I believe that the underestimation of maternal mental health needs can often mean that mothers who are experiencing psychological problems feel like a ‘failure’ or ‘guilty for not enjoying motherhood’ when, in fact, experiencing these difficulties is a completely natural response to going through the huge adjustment in life.”

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How important is early identification of maternal mental health problems?

The report highlights that we have not yet addressed treatment options for the more common mental health problems. It is these more common problems which, if left untreated, can escalate. Therefore, it is important that health professionals, such as midwives and health visitors can identify issues early on. The findings show that the difficulty here lies in the lack of resources and understaffed services, meaning that early intervention is not always possible.

Sophie says that “the identification of mental health difficulties should be as important as identifying physical needs of new and expecting mothers during this time.

“The separation of the mother’s mental and physical health needs is unhelpful, as both are closely linked. Stress, anxiety and low mood contribute towards physical health conditions throughout pregnancy and postpartum. Similarly, physical health conditions can contribute to poor mental health. General medicine often tries to separate physical and mental health, although it would be difficult to successfully treat one of these areas without considering the other.

“I believe that midwives, health visitors etc. could be well placed to provide low-intensity mental health support for new mums. However, this would benefit from a wider understanding of physical and mental health, which would require additional training throughout the different professions, including doctors and those in other medical roles.”

Sophie goes on to say that “another significant challenge is the time limitations and high caseloads placed on birthing professionals. It would be difficult to provide meaningful care, for a mother to feel supported and validated, in the current climate of the over-stretched healthcare service. I think that if we were to normalise having emotional difficulties through pregnancy and postpartum, new parents would feel less stigmatised or guilty for struggling.

“The large majority of new mums I know, both professionally and personally, have experienced some level of emotional distress after having a baby. Yet, this distress remains generally unrecognised. I believe that universal campaigns could help new mums to recognise that they are not alone, and that difficult times are completely expected after having a baby.”

Do you agree with the recommendations in the report?

“Yes, within the context of a wider understanding of the strong links between physical and mental health. I agree that increased interventions for new mums who are experiencing mental health difficulties would be beneficial. However, I would argue that these interventions would need to be specific to the needs of new mums.

“For example, I have spoken to women who experienced traumatic births with devastating impacts, and they have been offered group support for ‘managing anxiety’. This kind of intervention would be completely irrelevant for a mother who has experienced birth trauma. Incidents such as this increase a mother's feelings of helplessness, and not being understood when they have been prescribed an unhelpful treatment. For maternal mental health interventions to be prescribed effectively, there would need to be thorough training to increase understanding of professionals and the wider system.”

“Additionally, more general support could be of benefit. So rather than a treatment for a specific mental health condition, like postnatal depression, mothers could benefit from learning emotional skills that are required as a mum that we may not need to have learnt before. For example, managing feelings of over-stimulation and overwhelm. We do not need to be experiencing a diagnosed mental health difficulty to greatly benefit from this form of awareness and intervention.

“Also, the findings of this report, and specifically the treatment of mental health conditions, would need to be in the context of wider societal change. Many new mums are feeling lonely, disconnected and under-supported. It would be difficult to treat a mental health condition which results from this without addressing these wider issues. For example, low maternity pay and high childcare costs all greatly contribute to the mental health needs of mothers, particularly in the current economic climate.”

Where else can people find support?

“There are various support networks in place for those still awaiting treatment. Private counselling or therapy is available through services such as the Counselling Directory. Use keywords such as ‘pregnancy/postpartum/perinatal’ to search”

Other resources include:

The PANDAS Foudnation.

The Birth Trauma Association.

Apps such as the Peanut app for social connection.

You can find Sophie on Counselling Directory and via her website, Looking After Mum. Sophie also offers free mental health support for new mums over on YouTube and her Instagram .

Read the full report from LSE and MMHA here.

Happiful Magazine

We chat with pregnancy and postpartum psychotherapist, Sophie Harris, to learn more about the support available for new and expectant mums

16/03/2023

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Ringing, whistling, humming, buzzing – we often talk about the physical side of the hearing condition tinnitus, but it can take its toll on our wellbeing, too. Here, Emmie Harrison-West reflects on her own story, and explores the management tools that work for her and others

I remember hearing it for the first time, that ringing noise. It came to me in the dark, when I was in my late teens. It sounded like the screeching, erratic tones of dial-up broadband. Or like someone keeping their finger pressed on the doorbell deep inside my head – and there was no way to stop it. It would come and go. Sometimes I’d hear a rush of high-pitched ringing throughout the day, but it was worse at night.

Until my early 20s, I was constantly anxious and on edge before bed. Sometimes, I dreaded going to sleep in case I had a flare-up. When it happened, I’d spend hours staring at the ceiling, wishing for it (whatever it was) to disappear again. I suffered for it during the day. Felt drained, emotional, and tearful.Stress only made it worse; it was a truly vicious cycle.

Turns out that noise, deep in my ears, was tinnitus, and I joined the one in eight adults in the UK who suffer from it.

“Tinnitus is the name for hearing noises in your ears or head that are not caused by an outside source,” Franki Oliver, audiology adviser at the Royal National Institute for Deaf People (RNID) told me. “It’s often described as ‘ringing in the ears’, but some people describe it as hissing, humming, buzzing, or whooshing.”

“Imagine hearing an unwanted sound all day,” Carly Sygrove, coach and hearing loss blogger told me. “Perhaps it’s the high-pitched whirring of the fridge, or maybe it’s a noisy neighbour playing music throughout the day. Like these scenarios, tinnitus is an intrusive sound, and there’s no way of turning it off.”

Two years ago, aged 27, I was diagnosed with hearing loss and tinnitus, one of a reported 12 million deaf people in the UK. I realised my hearing wasn’t quite right when I couldn’t understand people who wore masks – it was only then that it dawned on me how much I relied on lip-reading.

“Many people wrongly assume that it is their tinnitus, rather than their hearing loss, that is causing hearing difficulties,” Nic Wray, communications manager at British Tinnitus Association told me. They added that the causes of tinnitus are still ‘not fully understood,’ but could be triggered by exposure to loud noise, ear infections, wax build-up,’ and even Covid-19, or long Covid.

At first, thinking it was a wax build-up, I sought help from an audiologist who soon diagnosed me with mild nerve deafness. It was genetic, but likely exacerbated by listening to loud music through ear buds, or going to loud concerts growing up.

According to Duncan Collet-Fenson, audiologist at Aston Hearing: “We can all experience temporary tinnitus when we spend the evening at a loud event.” He added: “Our ears can be ‘buzzing’ for a few hours or days afterwards.

“If the noise exposure is extremely loud or over extended periods of time, the damage can be permanent and result in long-term tinnitus, which can be distressing,” he said.

It didn’t help that I worked in a call-centre as a teen, either. I remember working 10-hour shifts, and taking my headset off to a ringing in my head. Now, I’m advised that I need hearing aids to protect my level of hearing now, as it’s only going to get worse.

“Most people are able to manage their tinnitus, or don’t notice it’s there, but for some it can have a significant effect on their lives,” Franki Oliver told me. “Tinnitus can also have an impact on our mental health and wellbeing. Unfortunately, increased stress can also make tinnitus seem louder, which causes someone to pay attention to the tinnitus.”

According to a recent study conducted by the BTA, 52% of respondents with tinnitus reported low mood or sadness, with 43% saying it got worse with anxiety. More than a third (39%) stated that it made them feel worried or anxious.

“Tinnitus has a big influence on quality of life, and the impact on mental health can be severe,” Nic Wray explains. “It’s an isolating condition, and more than a third of respondents report feeling that their partner or family don’t understand.” Nic told me that one in three with tinnitus felt they had no one to turn to, with a shocking one in 10 reporting suicidal thoughts.

Hearing loss is irreversible. But while there’s no cure, as such, thankfully there are ways to manage tinnitus. “Tinnitus often resolves by itself, as the brain learns to filter out the noise – this is called habituation,” Nic says. “For others, management techniques help reduce it to a less intrusive level.” It doesn’t mean you need to ‘miss out’ on life, either.

Personally, I found that wearing reusable, so-called ‘party’, earplugs helped me at concerts and festivals, reducing the ringing in my ears afterwards, without missing out on my favourite tunes or conversations with friends. This helps reduce loud volumes to a safe level, without scrimping on quality. I also banned in-ear buds or pods, choosing over-ear headphones and abiding by safe noise levels (this is under 85dB – and there’s many settings on smartphones to help control this).

I found that applying subtitles to TV shows helped, too. It eased my stress if I couldn’t hear a show as well as I thought I should have, and it meant I wasn’t over-exerting myself, finally able to relax.

Carly Sygrove told me that keeping a diary of her symptoms identified her triggers. “I realised that stress, lack of sleep, alcohol, salty foods, and stormy weather all caused my tinnitus to spike. Just having more understanding of my triggers made me feel more in control,” she added. “I love walking in the countryside, and as soon as I’m surrounded by nature, I feel calm.”

A quiet noise in the background, during an episode, can help encourage your brain to tune into something different, too. “This could perhaps be a fan, the radio, or music,” Nic Wray told me. “It should be played at a quieter level than your tinnitus, so your brain can choose to listen to the more interesting sound,” they added.

“Finally, many people find it helpful to talk to someone about their tinnitus,” Franki Oliver says. Experts recommend joining forums, support groups, and coaching sessions to boost self-confidence, both in-person or online, and sharing experiences with friends and family to help make you feel less alone.

But above all, it’s important to visit a specialist if you’re worried, or if you notice your hearing changing. Charities like the RNID and BTA both have free, impartial helplines to contact, if you’re unsure of where to turn.

Now, rather than feel overwhelmed, I practise self-control. While it was a bitter pill to swallow, knowing that my hearing loss will never go away, there’s a sense of power in preserving what I have, on my own terms. I don’t let it rule my life, rather I rule it, and I know that I’m not alone. Plus, how cute are sparkling pink hearing aids going to look?

Happiful Magazine

Emmie Harrison-West reflects on her own story with tinnitus, and explores the management tools that work for her and others

15/03/2023

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New research uncovers the happiest (and unhappiest) industries to work in based on these key factors

Being happy at work is something many of us strive for. We spend a lot of time at work, so anything that can help us enjoy this time is welcome. Knowing what it takes to feel happy at work can help us on this mission as we figure out what’s working, and what’s not working for us at work.

Recently, SEO company Reboot Online surveyed 2,500 professionals from 29 different industries to find out which industry had the happiest workers. To determine their happiness, Reboot Online took seven factors into consideration, leading to an overall job happiness score for each industry.

The industry that scored the highest happiness score was science and pharmaceuticals (91.93), followed by creative arts and design (83.81), and then environment and agriculture (80.96). On the other end of the spectrum, energy and utilities scored the lowest (9.50), with sales (10.49), and call centre/customer service (11.91) not far behind.

So, what factors were looked into when creating this happiness score, and how can we use these as signposts to our own job satisfaction?

1. Positive impact on others

Considering the impact your work has on others and knowing that impact is positive can go a long way in helping us feel content at work. If this is something you’re unsure of right now, you might want to explore the idea of job crafting, where you can use certain tools to help your job ‘fit’ better with your values. Learn more about what job crafting entails and how it could help you find more meaning in your work.

2. Career prospects

For a lot of us, knowing there is some forward motion in our careers is key. An easy first step here could be to use your imagination.

“Find your imagination and create a vision of your ideal career,” says career coach and author Tessa Armstrong. “By allowing yourself to imagine your ideal career, you will give yourself the best chance of achieving the best career for you.”

Read more of Tessa’s advice on progressing in your career when you’re feeling lost.

3. Employee empowerment

Feeling empowered at work can help us feel in control not only of our days but also of our careers. Ways we might feel empowered include having ownership of certain projects, being trusted with our own schedule/time, and knowing our voices are heard and listened to.

If this feels like something you’re missing in your work, try speaking to your manager to find ways you can take on more ownership in your role, gain some autonomy and feel more empowered.

4. Work relationships

If relationships at work are strained, it can really take its toll on our sense of happiness. We may not always be able to be best buds with everyone we work with, but there are steps we can take to improve these relationships. Not sure where to start? Take a look at executive coach Aaron Jude McCarthy’s thoughts on improving workplace relationships.

5. Mental health benefits

The importance of mental health has come into sharp focus in recent years, so it makes sense that a key factor in being happy at work is knowing mental health support is available. Speak to your manager or HR about any mental health benefits, including employee assistance programmes (EAPs).

6. Salary

With the cost of living rising, being fairly compensated for our work is becoming ever more important. If this is an area you need to address, you may want to consider negotiating a higher salary or even considering a change of direction in your career.

7. Work culture

Enjoying a positive work culture can make a world of difference when it comes to how happy we are at work. Of course, this isn’t the case for some, who may describe their work culture as toxic. Learn more about what this can look like and how to tackle a toxic workplace.

If you’re looking for support on any of these factors or are considering a career change, you might find it helpful to work with a coach. Learn more and find a career coach today at Life Coach Directory.

Happiful Magazine

New research uncovers the happiest (and unhappiest) industries to work in based on these key factors