How to boost your winter wellbeing
How can you counter the winter blues? Check out our tips on how to boost your wellbeing during the colder months.
HOW TO BOOST YOUR WELLBEING IN WINTER
By Joyce Chong
Winter is a time when we often let our wellbeing habits slide. Those lifestyle factors that make for positive wellbeing in summer - exercise, socialising with friends, healthier diets, and a sunnier and more positive outlook – tend to take a back seat come winter. Faced with shorter days (less natural light) and colder temperatures, it’s easy to fall into unhelpful patterns and neglect your wellbeing. Mood can suffer, and the winter blues can sometimes tip into Seasonal Affective Disorder. So, today we’re look at 3 Problems for Wellbeing in Winter and what we can do to boost our wellbeing.
PROBLEM 1: Poorer health during flu season
SOLUTION: Being physically healthy is an important component to overall wellbeing. Think of winter as an endurance race – the goal is to stay well for a 3-month stretch. So, it’s time to double down on the building blocks of health by eating well, exercising, and getting enough sleep (for more general tips on how to stay healthy see this post). And, of course, with cold and flu germs being in plentiful supply during winter, it's good to practice good hygiene.
And should you happen to fall ill, be sure to get proper rest rather than propping yourself up only to run your body down again.
Problem 2: Being less active in winter
SOLUTION: Rethink how you work on your wellbeing. Because there's less light, more rain, and cooler weather, staying active in winter may require a bit more thought and preparation. Try the following:
Get over the psychological barrier in order to get physical. Often the biggest barrier is in your mind, so make it a non-negotiable that you will be more active.
Move your exercise indoors where possible (e.g. Perhaps join a gym for the winter months or use the stairs at work) so that the weather becomes a non-issue.
Choose wellbeing activities that are not just physical in nature. Focus on building positive emotions (do something nice for yourself), get into a state of flow (engagement) where you’re really engrossed in an indoor hobby or activity (for more on engagement check out our post on PERMA: The Ingredients for Resilience and Wellbeing), or nurturing positive relationships.
And, of course, the PERFECT way to boost your wellbeing in winter is with our 14-day Wellbeing Challenge! The wellbeing tips in our challenge don’t rely on a perfect sunny day or a spare hour or two… They’re simply 15-minute activities delivered to your inbox each day, and are mostly based indoors, so get cracking and sign up here (just below), or you can learn more about the challenge here.
(You can read Problem 3 for Wellbeing in Winter by scrolling down.)
PROBLEM 3: Feeling blah, feeling down, or feeling depressed
SOLUTION: Winter can be a real dampener on your mood, with a lack of light proposed to be linked to Seasonal Affective Disorder (see this article for more on SAD), so try the following options to boost your mood:
Try to get some (safe) exposure to the sun, or consider light therapy
Increase your exercise because of its positive effects on wellbeing (see this post on Why Exercise Matters for your Mental Health + Wellbeing)
Increase pleasant activities to give yourself a mood boost
Follow these tips and boost your wellbeing this winter, and feel free to reach out if you’d like to book in with one of our team for a tailored plan.
REFERENCES
Grimaldi, S., Englund, A., Partonen, T., Haukka, J., Pirkola, S., Reunanen, A., Aromaa, A., & Lönnqvist, J. (2009). Experienced poor lighting contributes to the seasonal fluctuations in weight and appetite that relate to the metabolic syndrome. Journal of Environmental and Public Health. Doi:10.1155/2009/165013
Eating disorders: A quick guide
The term ‘eating disorder’ may get used often, but what constitutes an eating disorder and how is it linked to disordered eating? Read on to find out more.
EATING DISORDERS: A QUICK GUIDE
By Joyce Chong
Hot on the heels of our previous articles on Food, Mood + The Brain, and How to Really Make Diets Work we're taking a look at when your relationship with food and eating becomes unhealthy.
THERE ARE MANY DIFFERENT TYPES OF EATING DISORDERS
Eating Disorders, in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) [1] released in 2013, are grouped together with other disorders linked with food to form the diagnostic category of Feeding + Eating Disorders. Despite the varied types of disorders, they are all marked by certain commonalities, namely:
1) Disturbed pattern of eating (or eating behaviours) that leads to compromised consumption or absorption of food;
2) There exists significant impairment to functioning, be it occupational, physical, or psychosocial.
Overall, the disorders listed in the Feeding + Eating Disorders category include:
Pica where non nutritious substances (e.g. dirt, chalk) are repeatedly eaten
Rumination Disorder which involves repeatedly regurgitating (in the forms of re-chewing, re-swallowing, and spitting out) food after eating.
Avoidant/Restrictive Food Intake Disorder where problems in eating lead to weight loss or nutritional deficiencies.
Anorexia Nervosa is where there is significant restriction to dietary intake in response to an intense fear of gaining weight.
Bulimia Nervosa involves a cycle of binging and engaging in unhealthy behaviours aimed at preventing weight gain due to a heighted focus on body weight and shape.
Binge-Eating Disorder involves eating an excessive amount of food in one sitting. Unlike in Bulimia Nervosa there are no attempts to minimise weight gain through unhealthy behaviours.
Today we’ll talk a bit more about Anorexia Nervosa, Bulimia Nervosa, and Binge-Eating Disorder as these are the more common presentations that we see in our clinical work. It’s estimated that Eating Disorders affect around 9% of the Australian population.[2]
ANOREXIA, BULIMIA + BINGE-EATING DISORDER
Anorexia Nervosa refers to a condition wherein there is continued restricted intake of food, an intense fear of weight gain or behaviours that prevent weight gain, and a distorted perception of weight or shape.
Bulimia Nervosa is wherein there are recurring instances of binge eating, behaviours (e.g. vomiting, laxative/diuretic use, excessive exercising) designed to prevent weight gain, and a heightened focus on weight or shape. The binge/purge cycle must occur at least once each week for a period of 3 or more months.
Binge-Eating Disorder refers to recurring instances (at least once a week for 3 months) wherein an excessive amount of food is consumed relative to what most would consume in a similar amount of time, there’s a sense of lack of control associated with the binge, and there is significant distress associated with the bingeing.
PSYCHOLOGICAL FACTORS LINKED TO EATING DISORDERS
Several psychological mechanisms have been proposed to underlie the above eating disorders, including:[3]
Low self-esteem. Negative self-evaluations are a feature of eating disorders. They can derail positive progress by impacting on belief in capacity to change, dismissing any improvements, and impact on treatment adherence.
Overemphasis on weight and shape. One of the defining criteria for Anorexia and Bulimia (but not Binge-Eating Disorder) is an overemphasis on one’s weight and shape, typically characterised by a drive for thinness. It’s been suggested that factors contributing to this drive for thinness include gender, cultural factors, and the media.[4]
Perfectionism is another feature linked to eating disorders – in particular, the relentless pursuit of unrealistically high standards when it comes to controlling weight and shape, thus setting oneself up for failure.
Negative moods and difficulties tolerating such negative moods have been suggested as triggers for binge eating and compensatory behaviours designed to mitigate any weight gain due to bingeing.
Unhelpful thinking styles including Labelling of oneself in a negative way (weak, failure, fat), Black and White thinking wherein minor transgressions of the rigid diet are considered a complete failure, and Catastrophising where the consequence of eating a ‘bad food’ is over-exaggerated. For more on unhelpful thinking styles, check out this post.
SEEKING HELP FOR EATING DISORDERS
It’s essential for an individual with an eating disorder to seek appropriate assistance. Anorexia and Bulima, in particular, are linked with an increased risk of suicide. [1]
So if you recognise the signs in yourself or in a loved one, here are some simple steps to take:
Educate yourself on eating disorders and its challenges from a reputable website such as The Butterfly Foundation or the National Eating Disorders Collaboration.
Open up about what's going on or about how you feel, rather than trying to carry the burden on your own.
Seek assistance It’s important to get checked out when you’re dealing with an eating disorder so that you can start to make changes. Depending on the severity of the eating disorder, a hospital admission (or similar) may also be required. Getting help with an eating disorder means drawing on the skills of a whole team – including your GP, psychiatrist, nurse, dietitian or psychologist (Contact us to make an appointment).
Want more? You can connect with The Skill Collective in the following ways:
Contact us to make an individual appointment to get started on making changes.
Get access to our FREE resource library filled with exclusive tip-sheets on Wellbeing, Mental Health, and Performance that you won't find here on the blog
Join our FREE 14-day Wellbeing Challenge. Tailored for busy lives we're talking wellbeing tips for better body, mind, and heart in just 15 minutes a day, delivered straight to your inbox.
REFERENCES
[1] American Psychiatric Association (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Association.
[2] http://www.nedc.com.au/eating-disorders-in-australia
[3] Fairburn, C.G., (2003). Cognitive behavior therapy for eating disorders: A “transdiagnostic” theory and treatment. Behaviour Research and Therapy, 41, 509-528.
[4] Weissman, R.S., & Bulik, C. (2007). Risk factors for Eating Disorders. American Psychologist, 62, 181-198.
SLEEP + PSYCHOLOGY: HOW SLEEP AFFECTS THE MIND + HOW THE MIND AFFECTS SLEEP
Sleep affects the mind, and in turn the mind affects sleep. So how can you get a better night of sleep?
SLEEP + PSYCHOLOGY: HOW SLEEP AFFECTS THE MIND + HOW THE MIND AFFECTS SLEEP
by Joyce Chong
WHY IS SLEEP IMPORTANT?
We all know that getting a good night of sleep is important for our health, but when it comes time to go to bed it can be tempting to stay up to send just one more email, finish off that movie, or cross one more thing off the to do list. The thing is, sleep is critically important for our health and overall wellbeing. Studies have shown significant health risks linked to insufficient sleep. These include a greater risk of coronary heart disease[1], Type 2 Diabetes[2], and even a shorter lifespan[3].
Sleep deprivation has also been linked to weight gain, through various pathways including increased hunger, increased opportunities for eating (through being awake for longer), as well as increased fatigue resulting in less exercise[4].
It may be less obvious, but sleep also has an impact on the mind, and in turn, the mind has a powerful impact on sleep. Read on to find out more about how they influence each other.
HOW SLEEP AFFECTS THE MIND
Sleep is also important for our mind, particularly when we consider our cognitive performance and our mood.
In our busy schedules we may stay up just that bit later so that we can work, study, or play hard, however even short term sleep deprivation can result in reduced concentration, memory and performance[5]. Reduced concentration and performance might not seem like such big deal if you’re dozing in front of a movie, but studies have shown that sleep deprivation can lead to the same decrease in performance as would be seen if one was under the influence of alcohol.
One study compared the performance of certain tasks by participants when they had drunk alcohol, and then again when they were deprived of sleep. Results showed that after 17 to 19 hours without sleep, performance was equivalent to when participants had a BAC of 0.05%. Accuracy and speed on both cognitive and motor tasks was impaired. After even more sleep deprivation, performance worsened to the equivalent of a BAC of 0.1% - the maximum administered in the study[6].
Sure, that’s a study in a lab, but what are the real-world implications? Let’s think about sleep deprivation in each of these situations below:
The student who pulls an all-nighter in order to cram for an exam;
The consultant who has to ‘think on her feet’ during a budget presentation she is giving;
The person who operates heavy machinery for work; or even
The everyday worker who wakes up at 6am to gets into work for an 8-hour day and follows this up with a Friday night partying session, and then gets behind the wheel to get home.
What happens to each of these individuals when concentration and memory suffers? What are the real risks when you consider these very individuals performing these tasks where their performance is equivalent to that of someone with a BAC of .05%?
How sleep affects MOOD
Sleep deprivation can also have a real impact on mood. Consider the potential for things to spiral upwards or downwards as the day progresses for you. Let’s look at the example of Paige:
When Paige doesn’t get enough sleep she:
Wakes up feeling tired.
Is prone to making simple mistakes when getting ready for work because her concentration and memory aren’t in tip top shape. This can lead to ‘lost time’ as she has to question herself or even backtrack (e.g. “Did I turn the iron off? I should probably go back and check just in case.”).
Drives to work in peak hour traffic but because she is already stressed from the morning rush, she is quick to react if she is cut off by another car, less tolerant of any obstacles, and feels more irritated.
Is frazzled and very frustrated by the time she enters the office, and work (and its associated stressors, including colleagues) hasn’t even begun.
Makes poor food choices during the day because she thinks she ‘deserves it’ due to the bad day she’s having, and may even choose to have a glass or two of alcohol at night to help her unwind from the stressful day that she has had.
When Paige gets enough sleep she:
Wakes up feeling rested and in a neutral or even positive mood.
Is able to concentrate on what she is doing when getting ready for work.
Is less reactive in peak hour traffic because she isn’t already feeling stressed from her morning
Is more balanced in her mood by the time she enters the office, is more likely to have positive interactions with colleagues, and feels better able to handle stressful events that day.
Is more likely to stick to a healthy diet and make good food choices because her day hasn’t been overly stressful.
So you can see that our sleep really has the potential to set us up for a good day where we can remain relatively calm, or set us up for a bad day when we are more reactive.
HOW THE MIND AFFECTS SLEEP
So yes, sleep can definitely affect our mind, but how does our mind, in turn, affect our sleep in turn?
The choices you make in relation to sleep
The mind is a powerful thing when it comes to sleep. It determines when you set your bedtime (“Just one more episode of Game of Thrones and then I’ll go to bed!” vs. “I know that I need 9 hours of sleep to function properly so that means I’ll go to bed at 10pm”). The mind also affects your choice of behaviours that either promote sleep or hinder sleep (“I really need this 3pm coffee…I may pay for it tonight, but right now I just need to get through the next three hours at work.”).
The thoughts you have when attempting to sleep
Sometimes the mind can start to work overtime when you’re about to hit your bed. This can include worrying about your To Do list for the next day, or worrying about a loved one, or even about the things that have happened to you during the day.
There is another special category of thoughts that we don’t often think about – we call them our Sleep Cognitions – it’s just a fancy description for thoughts we have about how much sleep we need, our beliefs about the negative consequences if we don’t get the sleep we need, our beliefs about how we’ll feel or how productive we will be if we don’t get enough sleep.
As you can see, these unhelpful sleep cognitions have the potential to put us in a stressed state – which is quite the opposite to what we need (to feel relaxed) in order to fall asleep.
HOW TO SLEEP BETTER – 6 SIMPLE TIPS
So how can we look after our health and prioritise sleep? The first step is to make sensible choices with our time. See sleep as a necessity, not a luxury. Set a regular bed time and stick to it. On average, most adults will need between 7 and 9 hours a night to function at their best, so factor this in to your regular schedule.
Once you’ve done that, follow these simple tips below, to ensure that you’re setting yourself up for a refreshing night of sleep:
1. Allow enough time before hand to wind down before trying to sleep.
2. Put away illuminated screens such as phones and alarm clocks.
3. Ensure the bedroom is dark, quiet and cool.
4. Sleep on a supportive mattress and pillow.
5. Exercise during the day, but not just before sleep.
6. Avoid stimulants such as caffeine, cigarettes and spicy food late in the day.
If you’re after more sleep (or more of the science behind why sleep is important), be sure to grab our tip sheet below. You’ll also gain access to our Resource Library full of tip sheets on Wellbeing, Mental Health, and Performance.
Want more? You can connect with The Skill Collective in the following ways:
Contact us to make an individual appointment to get started on making changes.
Get access to our FREE resource library filled with exclusive tip-sheets on Wellbeing, Mental Health, and Performance that you won't find here on the blog
Join our FREE 14-day Wellbeing Challenge. Tailored for busy lives we're talking wellbeing tips for better body, mind, and heart in just 15 minutes a day, delivered straight to your inbox.
REFERENCES
[1]Ayas N, White D, Manson J, Stampfer MJ, Speizer FE, Malhotra A et al. (2003). A prospective study of sleep duration and coronary heart disease in women. Archives of Internal Medicine, 163, 205–9.
[2] Yaggi HK, Araujo AB, McKinlay JB. (2006). Sleep duration as a risk factor for the development of type 2 diabetes. Diabetes Care, 29, 657–61.
[3] Kripke D, Garfinkel L, Wingard D, Klauber MR, Marler MR. (2002). Mortality associated with sleep duration and insomnia. Archives of General Psychiatry, 59, 131–6.
[4] Patel, S.R., & Hu, F.B. (2008). Short sleep duration and weight gain: A systematic review. Obesity, 16, 643-653.
[5] Belenky G, Wesensten N, Thorne D, Thomas ML, Sing HC, Redmond DP et al. (2003). Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. Journal of Sleep Research, 12: 1–12.
[6] Williamson, A. M, Fayer, A. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational Environmental Medicine, 57, 649 – 655.
Rethink your Drink - Alcohol use, misuse, and tips for cutting down
With some sobering statistics on problematic alcohol use, here are our top tips to help you cut down.
RETHINK YOUR DRINK: ALCOHOL USE, MISUSE, AND TIPS FOR CUTTING DOWN
In our last post when we looked at some statistics from the last National Mental Health Survey we identified the top 3 mental health issues affecting our nation. These were anxiety, depression, and substance use disorder. Let’s focus on substance use disorder, specifically that alcohol remains a significant issue facing society.
Why focus on alcohol?
Well, apart from this being Mental Health Week and with problematic alcohol use being a significant issue that we face, we also know that October is synonymous with Oktoberfest - and, yes, as part of that, alcohol consumption.
When you consider how much alcohol use has become part of how we socialise and how entrenched it is in our culture, it becomes easy to understand. We associate alcohol with socialising in most situations – down at the pub, at a local barbecue, a picnic with friends, an afternoon at the beach, at sporting events, out to dinner with friends, a long lunch, sometimes even a glass of bubbly with breakfast as a ‘special treat’.
We also have some entrenched alcohol-related attitudes and beliefs. We may see alcohol as a reward, with the belief that we “deserve” one (or more) after hard day or week at work. We talk about people who can ‘hold their drink’ with awe or even admiration. We encourage people to drink by typically offering alcohol as a first option when we entertain, and those who don’t want to drink may feel a lot of pressure to do so.
Well, here at The Skill Collective we also want to shine a light on a lesser-known alcohol-related event happening in October – Ocsober. Ocsober is a challenge put out to all Australians to give up alcohol for the month of October, and in doing so, raise money to educate Aussie kids on living a life free of drug and alcohol misuse. For those of you that have major events coming up in October where alcohol will feature prominently in socialising, there is the option of purchasing a Leave Pass. There is still time to sign up, so if you are interested, check it out here.
The effects of alcohol
You’re probably familiar with the short-term effects of alcohol. A small amount can lead to feeling relaxed, happy, confident and sociable. A larger amount can lead to confusion, slower reaction times, nausea or vomiting, engaging in risky behaviours, and injury.
What about the longer-term effects of alcohol? They include increased stress, stomach upsets, sexual problems and weight gain. Alcohol is also closely linked to sleep problems as it disrupts the normal sleep cycle, supresses restorative REM sleep, as well as increasing the likelihood of having to go the toilet in the night, and snoring. Prolonged drinking above recommended guidelines can lead to brain damage, heart disease, stroke, diabetes and an increased risk of many types of cancer.
Alcohol – the sobering statistics
Now let’s take a quick look at the stats. Around 1 in 5 Australians over age 14 drink at levels that put them at risk of alcohol related harm in their lifetime. 1 in 6 people have drunk more than 11 standard drinks in one sitting in the past 12 months. In 2005 alcohol actually caused more than twice as many deaths as road accidents[1]. In 2013 around 5 million Australians were the victims of an alcohol related incident[2], and the annual death toll from alcohol misuse is over 5000[3].
Feel less productive after a night of drinking? You’re not alone. Loss of productivity caused by alcohol costs Australia $6 billion a year, with the cost of “presenteeism” (being at work but not getting much done) estimated to be four times the cost of absenteeism[4].
As clinical psychologists, mental health is particularly close to our hearts. Misuse of alcohol is linked to higher rates of depression and anxiety. In fact the risk of having any mental illness is around four times higher for people who drink alcohol heavily than for people who don’t[5].
There is growing evidence that alcohol may be a causative factor in mental health problems. Even for those people whose mental illness is initially unrelated to their drinking, the two can interact, making each issue worse.
Guidelines for alcohol use
So what are the guidelines for reducing the risk of alcohol related harm? For healthy men and women, no more than two standard drinks on any day. Now let’s clarify some terms.
First, “healthy” means no conditions like high blood pressure, hepatitis, liver problems, pregnancy and so on.
Second, “standard” means there is no more than 10 grams of pure alcohol in the drink. In wine, that means about 100mls, but often you will be served much more than 100mls in a glass. And remember, a full strength can of beer is about 1.4 standard drinks, so just two of those would put you over your daily limit. Print this handy reference guide from the Department of Health and keep it somewhere prominent.
8 top tips for cutting down alcohol use
Considering cutting down on drinking? Here are eight tips to get you started:
1. Count your drinks
Keep track of how much you are drinking. Read the label of the bottle or can if you can – it will tell you how many standard drinks it contains. Want to keep track of how much you are drinking over more than just a night? Then download this free app from the NHS.
2. Space out your drinks
Have a glasses of water or other non-alcoholic drinks between each alcoholic drink.
3. Eat before you start drinking
And accompany your meals with water instead of alcohol so that you can really taste your food.
4. Take less alcohol with you
That doesn’t mean turning up empty-handed to events. Include a couple of non-alcoholic alternatives. You might not be the only one who appreciates there being something other than alcohol available.
5. Slow down your drinking
Take time to savour and enjoying every sip.
6. Stick to a budget
Decide beforehand how much you want to spend on alcohol and take cash rather than cards to limit your spending. You’re more likely to stick to your drinking goals this way.
7. Practice refusing the offer of a drink
This might seem silly, but when you’re caught in the moment with no excuse it can be harder to say no. Plan beforehand what you’re going to say.
8. Organise different social events
Want to catch up with your friends? Then suggest an activity that tends to be incompatible with drinking - going for a walk, a swim at the beach, a movie or coffee, rather than a catch up at the pub. Not only will you be improving your own health, your friends will get the benefit too!
Start off with these tips, and good luck! If you find that making changes is harder than you expected and you'd like some personalized support, contact us at The Skill Collective.
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REFERENCES
[1] Australian Institute of Health and Welfare. (2014). National Drug Strategy Household Survey detailed report 2013. Canberra: AIHW. - See more at: http://www.druginfo.adf.org.au/topics/quick-statistics#alcohol
[2] AIHW (2014). National Drug Strategy Household Survey detailed report: 2013. Drug statistics series no. 28. Cat. no. PHE 183. Canberra: AIHW.
[3] Gao, C., Ogeil, R.P., & Lloyd, B. (2014). Alcohol’s burden of disease in Australia. Canberra: FARE and VicHealth in collaboration with Turning Point.
[4] The societal costs of alcohol misuse in Australia. Trends & issues in crime and criminal justice no. 454
[5] Matthew Manning, Christine Smith and Paul Mazerolle. ISSN 1836-2206 Canberra: Australian Institute of Criminology, April 2013
[6] Burns, L., & Teesson, M. (2002). Alcohol use disorders comorbid with anxiety, depression and drug use disorders: Findings from the Australian National Survey of Mental Health and Wellbeing. Drug and Alcohol Dependence, 68, 299-307. doi: 10.1016/S0376-8716(02)00220-X
Keep track of your anxiety by monitoring your mood and sticking with healthy habits. Here we outline how the humble planner can help you to achieve your goals when it comes to anxiety.