Thursday 14 March 2024

Looking After Your Wellbeing During Exams

Exams can come with a lot of pressure which can make us feel extremely stressed. Stress is your body’s natural response to pressure and can help you focus and feel motivated to get things done but it can also feel hard to manage at times. Remember to look after your health and wellbeing during exam time and don’t forget that you're not alone. Everything you’re feeling is completely normal and plenty of others are going through the exact same thing. 

Various studies of exam stress have shown that exam periods and exam situations are stressful for students. The results from the Natwest Student Living Index 2019 stated that 45% of students admitted they are feeling stressed by their course. Another poll from the same year that included 37,500 students at 140 universities across England, Wales, and Scotland suggests that rates of psychological distress and illness are on the rise in universities, with “alarmingly high” levels of anxiety, loneliness, substance misuse and thoughts of self-harm.

The exam period is only a small proportion of the academic year. While it is important to study and do the best you can, it is also equally as important that you don’t push too hard. Burning yourself out won’t help with your exam performance and grades and can have a detrimental effect on your health as it is linked to anxiety, depression and a compromised immune system. Burnouts can also cause people to feel drained, fatigued, and unable to cope. In extreme cases, over long periods of time a burnout can increase the risk of heart attacks, type 2 diabetes as well as increasing cholesterol levels. Therefore, it is important to remember that you need to look after yourself mentally and physically.

Looking after yourself during exams

Here are some tips and tricks on how to look after your wellbeing during the exam period.

Make time for things you enjoy.
If you're associated with any clubs or societies, then it's important that you still attend these. Visiting friends and family during this time is also really beneficial. Both family and friends provide us with support and comfort. They have a positive impact on our self-esteem and wellbeing and can help us cope with stress better. Additionally, it is vital to remember that exams do not define your life. There needs to be a balance between working hard and enjoying yourself.

Talk to others about your feelings. It's important to talk to others about how you feel, especially during times when stress levels are high. Speaking up about what you're feeling, whether good or bad, can help put your feelings into words, reducing stress levels and helping you feel close to people who care about you, whether that is friends, family, classmates, or strangers is completely up to you.

Study with others. Having study groups with peers can help students to learn course material in a deeper, more concrete way while having a positive social aspect to it. Tutoring is also a positive reinforcement of class material and improves confidence when exam time comes around.

Engage in regular exercise. Engaging in regular exercise increases your overall health and wellbeing, however, it also has been proven to affect how you manage your stress levels. Regular exercise reduces the amount of cortisol (the stress hormone) in your body and stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Additionally, participating in exercise means you are more likely to enjoy a good night’s sleep, which is crucial during exam time. It is recommended to have at least eight hours' sleep per night as it can affect academic performance. Having enough sleep can improve memory recall and concentration, which is essential during the exam period.

Stick to a routine. Sticking to a routine during exam time and taking regular breaks while studying can enhance motivation levels by providing a structure to work within and making you feel in control. Routines can allow you to meet your goals and deadlines while building discipline and resilience. They can also allow time for regular planned breaks, which can increase productivity and focus while also allowing space for enjoyment and fun. 

Do it your way. Remember, everyone has their own way of studying, so find what works best for you.


How to prepare before your exam

  • Prepare all your stationery and essentials for the exam the night before. 
  • Briefly review notes and study materials to refresh memory.
  • Drink plenty of water.
  • Make sure to eat a healthy breakfast.
  • If nerves a starting to get to you, practise some breathing exercises. 
  • Take your time and don’t rush. Rushing leads to mistakes. 

Looking after yourself after your exam/s

  • Once your exam(s) have finished, try to resist the urge  to compare your answers with others as this can act as a catalyst for anxiety. By doing this, you won’t know whose answer was correct. It is best to leave it until your results come back. 
  • Another important tip is to leave all your stress in the exam hall and focus on your next steps. 
  • Lastly, reward yourself with a treat. This might be a chat with a friend, an item of clothing, a long walk in the countryside, a new book, your favourite takeaway or something else. Choose what works for you. You deserve it!


How to Build a Community as an Overseas Student

It can be very stressful for students moving abroad for university as for many it means leaving their family and friends behind and being confronted with a largely new and unknown setting. 

Adjusting to the new environment and potential cultural differences can make it difficult for students to build social networks and, as a result, many international students may experience periods of loneliness during their time overseas. With everything so new, foreign, and sometimes scary, making friends and settling in abroad can be challenging.

"International students have several risk factors for loneliness, including being away from loved ones, novelty (finding yourself in a new situation), not having a network in the new place yet, and feeling different (not fitting in) because of not understanding social codes and norms."
Luzia Heu, Assistant Professor of Interdisciplinary Social Sciences, who conducts research on loneliness across different cultures. 

Ways to combat loneliness

Join clubs and societies: As a new student, take advantage of the first few weeks at university when everyone is trying to make friends. Take yourself along to the fresher’s events to mix with other students and join as many clubs and societies as you can. There are numerous clubs that will be suited to everyone at university, and it is one of the easiest ways to get to know your peers and make new friends. Some universities also have social media sites and online communities that you can reach out to people through.

Joining clubs and societies allows you to be around lots of new people in a non-classroom setting where socialising is common. It is also highly possible that the other students are there for the same reason you are – to make friends. Best of all, you would already have something in common with the people in your group allowing you to get to know them by bonding over shared interests. An important reminder is that you should not feel pressured to attend your club(s) every week, especially as the semester progresses and workload increases.

Join cultural communities: Joining cultural communities can also be fun as you will meet a range of new people, learn about diverse cultures, and share different perspectives. It also gives you an opportunity to meet people from the same culture as you and could even help with feelings of homesickness. 

There are other benefits to joining clubs that don’t revolve around only meeting friends, for example, if you enjoy films and the cinema, joining a group that watches and discusses films each week is a great way to meet people and improve one’s language skills. As well as this, you could still benefit by finding a new passion or interest you didn’t know you had.

Participate in class tutorials: Class tutorials are another good way to start conversations and work on different projects. They are an opportunity to share your thoughts and to have conversations around different issues. In addition, tutorials can highlight who agrees and disagrees with the points you’re making and by doing this it can form bonds if you notice someone shares the same views as you. It also gives you an opportunity to get your classmates numbers or social media to chat about the class material alongside other things. Inviting people in your class to meet up to study together or work on projects can be a good way of making friends while also focusing on class work. 

Consider shared accommodation: Applying to live in shared accommodation at university is a great way to make new friends as you can socialise with the people you live with. Living with strangers can be daunting but by putting yourself out there and engaging with others either by sparking up conversations in your common areas, or keeping your door open allowing others to come up to you, will help you to make a friend along the way.

Share meals: If you live in shared accommodation, consider suggesting a dinner party or having dinner together. People naturally congregate over food and experiencing new meals acts as a good conversation topic. It is also a good idea to even just have chilled nights with your new flat mates such as playing games and ordering a takeaway.

Mix with others in your student accommodation: It is very common for university dorms to have parties which gives you more opportunities to interact and socialise with new people. The biggest tip when staying in university accommodation is to not be confined to your room all the time where interaction with others will be minimal. Try not to rely solely on people coming up to you, so make sure you’re proactive about making friends. Some ideas include walking up to people in classes, hallways or even the dorms where you are staying. There are opportunities everywhere to make small talk. The chances are that you won’t be the only one who has moved away from home and are trying to make friends, there will be plenty others in a new country the same as you. While not all students will have travelled thousands of miles for their studies, most will have left home for the first time and will be keen to see a friendly face.

Find a part-time job: Finding a part time job can also be beneficial in trying to make friends. Working with colleagues provides the space to start up conversations, which can be helpful for making friends. Having a job can also lead to staff members catching a drink together after a hard shift or even doing activities together on their days off.


Hopefully making a handful of friends is all you need to do for your network to start expanding naturally as you begin to meet their friends who could end up becoming your friends.

The first few weeks or even months in a new country can be very overwhelming and making friends won’t happen overnight, but it also won’t happen if you don’t put yourself out there and make it a priority. Just remember to be kind and always be yourself and everything should work out. One last tip is to make the most of your experience by saying yes to every invitation you are offered, and before you know it, you will be surrounded by people. 

References




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Managing Anxiety As A Young Adult

Anxiety can have you feeling as if the world is crumbling at your feet, but remembering that it's a completely natural response and emotion may help you when you are experiencing these feelings.

Firstly, learning about anxiety can help you to manage or even overcome it. Coming to terms with the fact that anxiety affects everyone differently can be the first step of managing it.

In 2019, 301 million people were affected by an anxiety disorder and almost one- third of 16–24 year-olds in the UK (31%) reported some evidence of depression or anxiety in 2017-2018. This had increased by 26% from the previous year. It is important to remember that we all have different personal situations and life experiences, therefore, how anxiety affects us can vary significantly.

Common causes of anxiety in young adults

The root of anxiety isn’t always psychological, it can be unique to you and your circumstances. Habits can spark or provoke anxiety, for example, not sleeping enough or too much alcohol consumption. Some individuals find certain situations more stressful and experience more challenges in life which can result in them being more anxious than others, for example someone having a health scare may develop health anxiety. Some other possible causes of anxiety include past or childhood experiences, current life situations, physical and mental health problems as well as drug consumption and medication use. This can relate to young people at college or university, dealing with exam pressure as well as newly graduated students who are searching for a job. Even though graduation is a happy occasion, once all that hard work and stress has paid off, it might leave you wondering what happens next. 

After university, it can feel a lot like you are moving backwards as many students move back in with parents or pick up old jobs. However, these types of decisions can be sensible and temporary stepping stones to get you to where you want to be.

The pressure to find a job, once graduated, can be overwhelming, especially when you feel there are no job opportunities popping up. It can feel even worse if you're  applying for jobs but keep being rejected from them while others you know are being accepted to their dream companies and positions. All these things can cause feelings of fear and anxiety for what the future will bring. It’s important to remember not to give up. The next job application you send might be the one that ends up accepting you. Its also worth maybe getting in touch with the places that are rejecting you to work out where you might be going wrong.

Additionally, being a young adult and still having no idea what you want to do for a career can be extremely daunting. 
  • Remember to be patient and explore your options and accept that sometimes things can take a while to work through. 
  • Try and work out what you enjoy in life and see what types of careers you could make out of that. 
  • Talk to people and try gain as much work experience as you possibly can and remember that your next job may not be your forever job but instead the first step on your journey to getting there. 

The thought of moving out and paying rent for many young adults will be a major stressor. For those who are no longer at university, paying rent without the help of a student loan can be a worry. Even decisions about where and who to live with can cause a lot of anxiety for young people as this will be a big stepping stone in their life. The cost-of-living crisis can feel like a major weight on young people’s shoulders when eventually moving out for the first time.

With time and persistence, you will get to where you want to be – it just might take a little longer than expected.

Some common symptoms of anxiety

Anxiety can manifest itself in many ways, Some of the main symptoms of anxiety include shaking and sweating uncontrollably, having an irregular or fast heartbeat and worrying about the past or future. Some other indications that you are struggling with anxiety include stomach aches, pins and needles, shortness of breath, feeling tired, restless, or irritable as well as experiencing a dry mouth.

Anxiety is frequently connected to sleeping problems. Excess worry and fear can make it harder to fall asleep, additionally, sleep deprivation can worsen anxiety which creates a negative cycle of anxiety and sleepless nights. It is recommended to get at least eight hours of sleep per night to significantly decrease cortisol levels and restore balance to the body. 
Click here to read a blog post explaining the importance of sleep for students >

Some tips to try and manage your anxiety include:

  1. Set yourself small targets that you can easily achieve and focusing on them one at a time. 
  2. Focus your time and energy into helping yourself feel better. Focus on the things you CAN change. Focusing on the things you CAN'T change can create negative thoughts.
  3. Don't avoid situations that make you anxious as this won't help. Instead, try slowly building up time spent in anxiety-provoking situations to gradually reduce anxiety. 
  4. Participate in regular exercise as this can reduce stress. Try going for a short bike ride or walk with a friend. 
  5. Experiment with breathing techniques such as taking deep slow breaths to calm the body’s nervous system.
  6. Practise journaling to untangle your thoughts and express your feelings. 

As a final point, an effective, safe and healthy way to combat anxiety may be to speak to others about how you’re feeling mentally. It is also beneficial to learn about anxiety and how it affects you personally. Lastly, make sure you get enough sleep!

Further reading


The importance of sleep for students

The timing, duration and quality of the sleep we get are critical to the health of our body and mind. The recommended sleep duration for older adults (aged 46 – 60) is seven hours minimum; however, for younger adults (between 18-45 years old) nine hours is considered appropriate and most beneficial. This is because younger adults are experiencing very fast physical, intellectual, and emotional growth.

Sleep problems are common in university students as they often stay up late completing assignments. In addition, this period of their lives can be stressful and stress can influence the amount of sleep a student gets. This is because high levels of stress can make it harder to fall asleep and stay asleep. Not having enough sleep on a regular basis triggers the body’s stress response system leading to an elevation in cortisol, which further disrupts sleep.

Additionally, student life can involve lots of social events from making new friends, joining societies, attending parties and drinking. This lifestyle can have a negative impact on your circadian rhythm, also known as your 'body clock' because the natural sleep routine is disrupted, meaning the physiological cycle that your body operates on is disturbed. This means that the rapid eye movement (REM) part of the sleep cycle – the deepest and most restorative part – is reduced. 

A study conducted in 2022 with the purpose of gathering information on how much sleep university students from the UK got, found that 19% of students had an average sleep time of less than five hours per night. Additionally, 45% of the participants rated their sleep as bad.

Why is sleep important?

Numerous studies have found a positive correlation between sleep duration and school grades. Evidence has also found that poor sleep patterns are related to impaired academic life. This is likely because insufficient sleep decreases general alertness, impairs attention, and slows cognitive processing, which when combined could diminish an individual’s academic capabilities.

Additionally, sleep is important because it can improve mental health and lower the risk of suffering with depression and anxiety as well as other physical risks such as diabetes and heart disease.

Depression and sleep problems are closely linked

People who are suffering with depression often find it difficult to fall asleep and stay asleep at night. They also might experience periods of excessive daytime sleepiness. Sleep problems can also exacerbate and provoke depression. For example, individuals suffering with insomnia have a higher risk of developing depression compared with people who get a good night’s sleep. We are at risk of getting into a negative cycle in which we struggle to sleep because we're depressed, but the lack of sleep then makes us more likely to be and stay depressed. 


While more research is needed to understand the mechanisms underlying the connection between sleep and mental health, we know that sleep is important as it helps to regulate emotions and behaviours. Studies show people who are sleep deprived report increases in negative moods such as anger, frustration, irritability and sadness as well as a decrease in positive moods. Insufficient sleep can make it more difficult to cope with relatively minor stressors such as exams or deadlines and it can also impact our ability to perceive the world accurately.

Well known behavioural lifestyle factors that impact sleep are:

  • Cigarette smoking
  • Heavy drinking
  • Physical inactivity 
  • Excessive internet usage 

The sleep issues associated with cigarette smoking are largely attributed to nicotine, the main ingredient in tobacco products, however, some individuals claim smoking makes them sleepy due to the nicotine relieving their anxiety and inducing relaxation. Nonetheless, nicotine is a stimulant that keeps people alert and awake and is thought to be responsible for insomnia and other potential sleep problems associated with smoking.

Strategies to improve sleep

Some strategies to help improve your quality and duration of sleep include:

  • Being consistent with your sleep schedule and sticking to a routine. For example, having a specific time you go to bed at and wake up at each morning can allow your body to get into a sleep rhythm which is more likely to benefit you in the long run. 
  • Disciplining yourself by switching off mobile phones and electronic devices an hour before bed. This can improve sleep as it allows your mind to wind down better. This is because the bright light from electronic devices can affect your body clock and can cause difficulty drifting off. The production of melatonin, a hormone produced by the body, is initiated by the pineal gland in response to darkness. This in turn, makes you tired. Exposure to bright lights or screens slows down the production of the melatonin hormone which may be one of the reasons you struggle to fall asleep. Inserting a book into your nighttime routine instead of watching TV can improve sleep quality and reduce stress massively. 
  • Including physical activity in your daily routine. This has numerous physical and mental health benefits such as improving cognitive function and mood. Another huge benefit is it can help regulate your sleep pattern, increase sleep quality, and decrease sleep onset (the time it takes to fall asleep). 
  • Combining physical activity and limiting screen time. This can be particularly helpful when studying. For example, it is important to have regular study breaks away from a computer, book, or phone – going for a short walk is a good option. The fresh air and exercise can boost motivation and refresh your mind making it easier to come straight back in and pick up where you left off.


Some other benefits of sleep

Some other benefits of having enough sleep at night include being able to manage weight better, being sick less often, being able to think more clearly and generally getting along better with people.

It is evident how vast and diverse the benefits of getting a good night’s sleep are, from reducing stress, improving mental health, to promoting cardiac health and restoring the body’s energy levels. Some easy tips, as mentioned before, to experience a better sleep involve limiting your alcohol consumption, engaging in more physical activity and finally limiting the amount of bright lights or screen usage before bed. 

Further information



Wednesday 28 February 2024

Coping with Insomnia and Tips for Better Sleep

From time to time, we all have those nights when we may struggle getting to sleep or even waking up several times during the night, but when this becomes more of a regular occurrence, you could be suffering from insomnia.

Insomnia is when we either have trouble falling asleep or staying asleep and it can be quite common, especially in adults, not to mention exhausting and frustrating. Insomnia can be brought on by various factors such as:

  • Stress
  • Anxiety
  • Depression
  • Too much caffeine or sugar
  • Hot or cold temperatures

Stress and anxiety are among the greatest causes of insomnia as our body and mind are unable to relax due to the constant worrying thoughts and fears that keep us awake. A study published by the National Center for Biotechnology Information states that: “In the last two decades, several models have been proposed to understand the etiology and pathophysiology of insomnia and most of them have emphasised the importance of the joint effect of stress and psychological factors in the pathogenesis of insomnia.”

Getting a good night’s sleep is extremely important for us to maintain a healthy body and mind so when we are deprived of it for long periods of time, we can start to experience unpleasant side effects.

How a lack of sleep can affect us:

  • Extreme tiredness
  • High blood pressure
  • Higher risk of diabetes, heart attack or stroke
  • Obesity
  • Weak immunity
  • Depression 
  • Lack of concentration
  • Mood swings
  • Poor memory

Because insomnia can be so damaging to our mental and physical wellbeing, it’s vital that we put things into place that can aid our sleep. By making small changes to our sleeping habits, it is possible to increase our chances of a restful night.

Tips for better sleep

Stick to regular sleeping times. Try and go to bed and get up in the morning at similar times each day as this will train your body and mind to alert you when you are tired. Also, try to avoid having naps throughout the day.
Don’t struggle with sleeplessness. If you find yourself lying awake staring at the ceiling while thoughts are whirling around in your head, try doing something that will ease your restlessness and make you feel sleepy such as reading, taking a warm bath, or meditation.
Create a peaceful sleeping environment. It’s never going to be easy getting to sleep if there are bright lights or loud noises, so prepare your bedroom for tranquility. Try putting up blackout curtains, play soft relaxing music, spray lavender oil on your pillows and make sure the temperature of your room is comfortable.
Avoid stimulants, particularly before you go to bed. Caffeine and sugar are often the culprits for sleepless nights as they stimulate both your brain and body so that you’re less likely to relax. Try cutting out anything that contains stimulants and replace them with drinks such as chamomile or green tea, water, or warm milk.
Exercise more. Just 30 minutes of moderate aerobic exercise during the daytime can assist our sleep, and even more so when it’s combined with being outdoors in the fresh air.
Have wind down time. An hour before you go to bed, get into a routine where you spend some time winding down. This will allow both your body and mind to relax before you try to sleep. Turn off all electronic devices, practise meditation, read a book or just listen to some soothing music.

Further information

For more about sleep and mental health, download our free booklet 'Sleep better, feel better – the connection between sleep and mental health'.

Friday 23 February 2024

How to Manage Social Anxiety

Whether it’s through work relationships, our personal lives or daily tasks, social interactions are an integral part of our daily lives. However, for anyone suffering from social anxiety, these interactions can often seem overwhelming and distressing. 

Social anxiety, characterised by a persistent fear of being in social situations, can significantly impact both our personal and professional lives, which can lead to mental health issues. However, there are effective strategies and techniques for managing social anxiety and promoting improved overall wellbeing.

Understanding social anxiety

Before practising any recommended techniques, it’s important to understand the nature and causes of social anxiety. Research suggests that social anxiety disorder arises from a combination of genetic, environmental and psychological factors. Additionally, childhood experiences, such as a history of bullying or social rejection, can also contribute to the development of social anxiety.

A study published by the National Library of Medicine, found that “social fears can also interfere with a broad range of everyday activities, such as visiting shops, buying clothes, having a haircut and using the telephone".

Emotional and behavioural symptoms

Symptoms you might experience if you suffer from social anxiety include:
  • Fear of being judged in social situations
  • Afraid of doing something embarrassing 
  • A strong dislike of talking to strangers
  • Fear that people will be aware of your anxiety
  • Anxiety when anticipating a social event
  • Over analysing your behaviour following a social situation
  • Thinking of the worst possible outcome from a negative experience 

Physical symptoms
  • Blushing
  • Fast heartbeat
  • Shaking
  • Sweating
  • Upset stomach or nausea
  • Struggling to catch your breath
  • Dizziness 
  • Mind going blank


Managing social anxiety

1. Seek professional help
When dealing with social anxiety, it’s important to seek help from professional mental health practitioners. Therapies such as cognitive-behavioural therapy (CBT) and exposure therapy have demonstrated effectiveness in reducing social anxiety symptoms. CBT can help to identify and challenge negative thought patterns, replacing them with more realistic and positive perspectives.

2. Practice relaxation techniques
Relaxation techniques, such as deep breathing exercises, muscle relaxation and mindfulness meditation, can be helpful in managing social anxiety. These techniques help us to relax, reduce physical symptoms of anxiety and allow for greater self-awareness. Regular practice of relaxation techniques can help us to remain calm and composed when faced with anxiety-provoking situations.

3. Build a support network
Developing a strong support network is extremely helpful for managing social anxiety. Sharing our thoughts and experiences with friends, family or support groups can provide a sense of comfort and understanding. Also, participating in social activities with friends and family can gradually build confidence and reduce anxiety. Gaining a sense of belonging within a community can be a powerful tool in managing social anxiety.

4. Challenge negative thoughts
Negative and self-critical thoughts often fuel social anxiety. Engaging in cognitive restructuring and challenging these thoughts can be transformative. By questioning the validity of negative beliefs and replacing them with more positive and realistic ones, we can rewire our minds and develop a healthier perspective of ourselves and our social interactions.

5. Gradual exposure
It may seem surprising, but avoiding situations where we are likely to feel anxious can actually perpetuate social anxiety. Therefore, it’s essential to gradually expose ourselves to social situations that we fear. Starting with less intimidating situations and slowly progressing to more challenging ones can help build confidence and overcome fears. This desensitisation process can be really empowering and help support long-term management of social anxiety.


Social anxiety can have a significant impact on mental wellbeing by hindering social interactions and undermining self-confidence. However, armed with these effective strategies and techniques, we can learn to manage social anxiety and reclaim control over our lives. 

Further information and resources


Tuesday 23 January 2024

Self-help Tips for Fighting Fatigue

Throughout the winter season, many of us find ourselves grappling with excessive fatigue and low energy levels. With the added pressures of seasonal holidays, the cold weather, shorter daylight hours and financial worries, it’s important to undertake effective strategies that can help combat fatigue.

The pressures of seasonal holidays

The seasonal holidays can bring both joy and stress. While festivities offer an opportunity for celebration, they often increase social obligations, disrupt routines and create feelings of overwhelm, ultimately leading to fatigue.

To reduce the impact of seasonal pressures, we should establish realistic expectations and prioritise self-care. Recognise the importance of setting boundaries, delegate tasks and take regular breaks to enjoy ourselves. Engaging in stress-reducing activities such as exercise, deep breathing or meditation can also alleviate tension and help us to relax.

How winter affects our energy levels

The shorter days and reduced sunlight exposure associated with winter can significantly impact physical and mental wellbeing. Sunlight plays a vital role in our mental health as it enables our body to make vitamin D, which is crucial for maintaining our energy levels. A deficiency in this vitamin can lead to fatigue, mood changes and reduced immunity.

To counteract the effects of reduced sunlight, aim to spend time outdoors during daylight hours, even on colder days. This could involve going for a brisk walk, engaging in outdoor hobbies or simply sitting near a window to maximise sunlight exposure. Also, incorporating vitamin D-rich foods into your diet, such as fatty fish, fortified dairy products and mushrooms, can help to support optimal energy levels.

Research by Frontiers in Physiology found that in a study of healthy adults, those who exercised regularly appeared to be more emotionally resilient when faced with stressful situations and found it easier to cope with mental exhaustion and fatigue.

How financial worries can contribute to fatigue

The financial burden associated with winter can also contribute to fatigue and stress. Additional costs for food and gifts and increased energy bills can weigh heavily on our mind.

To ease our financial worries, we should try to stick to a budget, even though it can be tempting to overspend at this time of year. When buying gifts, opt for thoughtful and meaningful gestures rather than excessive spending and communicate with loved ones in advance to manage expectations. If you have overspent and are now stressed about your finances this can lead to low energy levels and fatigue. 

By recognising the impact of stressors, such as seasonal holidays, reduced sunlight and financial worries, we can take proactive steps to combat fatigue and improve our mental and physical wellbeing. By setting realistic expectations, engaging in stress-reducing activities and spending more time outdoors, we can effectively increase our levels of vitality.