Many people with depression also have symptoms of anxiety.  There can also be physical symptoms too:

• feeling constantly tired, 
  
• sleeping badly, 
  
• having no appetite or sex drive, 
  
• complaining of various aches and pains.
  

The severity of the symptoms can vary. At its mildest, you may simply feel persistently low in spirit, while at its most severe depression can make you feel suicidal and that life is no longer worth living.

Who suffers with depression?
Depression is a common mental health problem that affects people of all genders, ages, and backgrounds.  About two thirds of adults will at some time experience depression severe enough to interfere with their normal activities.

Sometimes there is a trigger for depression; life-changing events, such as bereavement, losing your job or even having a baby, can bring it on.  Women are more likely to suffer partly due to hormonal changes occurring pre-menstrually, at menopause, during pregnancy or after childbirth.  It can also be seen in people who have long term chronic health conditions and or those who suffer with chronic pain.  People with a family history of depression are also more likely to experience it themselves but you can also become depressed for no obvious reason.

Due to the flexible nature of Chinese medicine it can often make sense of this and offer treatment possibilities as a whole, rather than requiring a tablet for x, another tablet for y, and perhaps counselling and psychotherapy.

Studies indicate that acupuncture can have a specific positive effect on depression by altering the brain's mood chemistry, increasing production of serotonin and endorphins (chemicals in the brain that help encourage the feelings of wellbeing. Acupuncture may also benefit depression by acting through other neurochemical pathways, including those involving dopamine noradrenaline, cortisol and neuropeptide Y,

Stimulation of certain acupuncture points has also been shown to affect areas of the brain that are known to reduce sensitivity to pain and stress, as well as promoting relaxation and deactivating the 'analytical' brain which is responsible for anxiety and worry.  Stress-induced changes in behaviour and biochemistry may be reversed.

Acupuncture treatment can also help resolve physical ailments such as chronic pain (Zhao 2008), which may be a contributing cause of depression. In addition to offering acupuncture and related therapies, acupuncturists will often make suggestions as to dietary and other lifestyle changes that may be helpful in overcoming depression. Finally, people struggling to cope with depression usually find that coming to see a supportive therapist on a regular basis is helpful in itself.

For further information about depression try the Mind website www.mind.org.uk or contact your local Mind branch.

If you would like to know more about Acupuncture for Depression, please click here.

If you feel you would like to seek professional help of an acupuncturist, it is advisable to see an acupuncturist who is registered with the British Acupuncture council: www.acupuncture.org.uk

At the Centre, we also have information on depression, here and have Acupuncturists available who are ready to help.

It’s Back Care Awareness this month so, we are looking at a topic that affects all of us at some point.

We spend many hours sitting at our desks and your sitting posture can be a factor in whether your experience neck, back or shoulder pain so, it’s worth taking a couple of minutes to check if you’re sitting as well as you could. … take Roy, our Alexander Teachers, quick test

With a colleague or friend and a camera or smart phone, take a picture and compare below and see which one if you.

The Alexander Technique and posture is featured in this month’s Talk Back magazine, please see here.

We also have a range of information on our site about back pain. 

Item posted by Roy Palmer, teacher of The Alexander Technique.

We are finding increased enquiries and searches for information on Chronic Fatigue Syndrome so, we thought this month I would share some further information with you.

Chronic Fatigue Syndrome has a number of different names, these being:

• Myalgic Encephalopathy or “ME” 
• Chronic Fatigue Syndrome or “CFS”
• Post-Viral Fatigue Syndrome or “PVFS”
• Chronic Fatigue Immune Dysfunction Syndrome or “CFIDS”

Despite the confusion about names it is estimated that it currently affects some 250,000 people in Britain, yet there is still uncertainty about its cause.  It seems to affect a range of different type of people and across all ages. It is about three times as common in women as in men.

Sufferers experience widespread symptoms which vary from person to person. Whilst the most common symptom is persistent severe tiredness (fatigue), other symptoms range from painful muscles and joints, disturbed sleep patterns, gastric disturbances, poor memory and concentration. 

For some the effects may be minimal but in a large number, lives are changed dramatically: in the young, schooling and higher education can be severely disrupted; in the working population, employment becomes either very difficult or impossible. Social life and family life become restricted and in some cases severely strained. People may be housebound or confined to bed for months or years.

The cause of CFS is not known. There are various theories - but none has been proved. In many cases, onset is linked to a viral infection. Other triggers may include an operation or an accident, inherited genetic susceptibility (it is more common in some families), exhaustion and mental stress, depression, or traumatic event such as bereavement, divorce or redundancy. 

How is CFS diagnosed?

There is no test that proves that you have CFS. A doctor will usually diagnose CFS based on your symptoms. Some tests are usually done to rule out other causes of your tiredness or other symptoms.  The medical definition of CFS states that symptoms should have lasted for at least four months in adults and three months in children and young adults. 

Managing the symptoms

Painkillers may help if muscle or joint pains are troublesome symptoms. Eating little and often may help any feeling of sickness (nausea). 

Depression can occur in people with CFS (as it can in many other chronic diseases). Depression can make many symptoms worse. Antidepressants may be prescribed if depression develops.

Management of quality of life and function

• Managing sleep - any changes to your sleep pattern (for example, having too little, or even too much sleep) may actually make your tiredness (fatigue) worse. This includes sleeping in the daytime, which should ideally be avoided. Any changes to your sleep pattern should be done gradually.
• Managing rest - rest (rather than actual sleep) is very beneficial. You should introduce rest periods into your daily routine. These should ideally be limited to 30 minutes at a time and be a period of relaxation. 
• Time based Pacing - learn how much you can cope with and moderate your activities. Don’t fall into the Boom or bust cycle. Instead of reaching burn out where you overdo things and are then unable function for several days, take breaks before the fatigue begins (not after fatigue gets bad), you will be able to return to activity sooner and will actually get more done.
• Relaxation – this can help to improve pain, sleep problems and any stress or anxiety. There are various relaxation techniques (such as guided visualisation or breathing techniques and even meditation techniques) which you may find useful when there are built into your rest periods.
• Diet - it is very important that you have a well-balanced diet. You should try to avoid any foods and drinks to which you are sensitive. Eating small, regular meals which contain some starchy foods is often beneficial.

Treatment

There is currently no accepted cure and no universally effective treatment. An early diagnosis together with adequate rest during the acute phase and during any relapse appear to bring the most significant improvement.

Treatments available are:

• Graded exercise therapy (GET) - GET is a gradual, progressive increase in exercise or physical activity, such as walking or swimming. The level of exercise recommended will depend upon the sufferer’s symptoms and current level of activity. Graded exercise is a structured treatment during which people are closely monitored. It is not the same as going to the gym or doing more exercise by yourself. It should be tailored to suit each individual case.
• Cognitive behavioural therapy (CBT) - Cognitive therapy is based on the idea that certain ways of thinking can fuel certain health problems. Behavioural therapy aims to change any behaviours that are harmful or not helpful. It is not a cure but may help to manage the condition.
• General support - Depending on the severity of illness, other support may be needed. For example, carers, nursing support, equipment and adaptations to the home to help overcome disability. Your doctor will be able to advise you on these.

What is the outlook (prognosis)?
In most cases, the condition has a fluctuating course. There may be times when symptoms are not too bad, and times when symptoms flare up and become worse (a setback). The long-term outlook is variable:

• Most people with CFS will show some improvement over time, especially with symptoms.
• In some cases, the condition is severe and/or goes on for many years. Those who have been affected for several years seem less likely to recover.
• The outlook in children and young people is usually better.

For more information see here, or if you would like to speak to us we can discuss the best options for you please contact us today.

Less than 2% of the population have never had a headache. Most of us get them from time to time and they are usually resolved with a couple of painkillers, a rest or something to eat. However, headaches that are more frequent and/or severe can cause concern and disrupt family, social and working life. 

They usually fall into one of the following categories:

• Chronic tension-type headache (CTTH) often occur as a result of stress and/or depression. The pain starts gradually, is mild to moderate and does not usually affect the ability to carry out normal daily activities. Sufferers describe it as a feeling of pressure or a tight band around the head. This type of headache can last for several days and it is better to treat the cause rather than the symptoms.
  
• Migraine without aura (previously known as common migraine). The pain can be intense, is described as pulsating, often occurs on one side of the head only and is made worse by movement. People can experience increased sensitivity to light, sound and strong smells and may suffer gastro-intestinal disturbances such as nausea, vomiting or diarrhoea. An attack can last from 4 hours to 72 hours and you may feel drained for a couple of days after that. The average number of attacks is one or two a month.
  
• Migraine with aura (formally known as classic migraine or focal migraine) is usually the same as migraine without aura, with the addition of neurological disturbances lasting 15 minutes to an hour before the commencement of the headache. These are typically visual disturbances such as blind spots, flashing lights or zig zag patterns in the vision, but can include tingling, pins and needles or numbness in the limbs or problems with co-ordination and articulation (e.g. getting words mixed up). Some people experience the aura only, without the development of other symptoms or with only a mild headache.
  
• Abdominal migraine describes recurrent and episodic attacks of abdominal pain lasting for several hours with complete freedom from symptoms between attacks. It usually occurs in children in whom all investigations for other causes of abdominal pain are normal. Studies have suggested that many of these children outgrow the abdominal symptoms and go on to develop typical migraine. It is unusual for adults to develop “abdominal” migraine without the more usual accompanying symptoms of headache and nausea etc.
  
• Menstrual migraine.  Over half of the women who suffer from migraine feel that their attacks are linked to their menstrual cycle. However, true menstrual migraine, associated with known hormonal triggers, is defined as attacks which occur within two days either side of a monthly period and at no other time. Hormonal factors are one of many triggers for migraine and women can be more susceptible to other factors around the time of their period.
  

Rare varieties of migraine include:

• Hemiplegic migraine is a rare condition which has been linked to a genetic abnormality and it is being more readily diagnosed by the medical profession in the UK. Symptoms include temporary paralysis down one side of the body, which can last for several days. Other symptoms include vertigo or difficulty walking, double vision or blindness, hearing impairment, numbness around the mouth leading to trouble speaking or swallowing. These symptoms are often associated with a severe one-sided headache. This form of migraine may be confused with a stroke, but the effects are usually fully reversible and there are specific treatments available.
  
• Basilar artery migraine.  In some cases during a migraine attack, the basilar artery, a blood vessel at the base of the brain, goes into spasm causing a reduced blood supply to parts of the brain. This type of migraine affects 1 in every 400 migraineurs and can cause giddiness, double vision, unsteadiness, fainting or even loss of consciousness. 
  
• Chronic migraine can evolve from episodic headaches to a chronic pain syndrome. Chronic migraine is a sub-type of Chronic Daily Headache. The International Headache Society defines chronic migraine as more than fifteen headache days per month over a three month period of which more than eight are migrainous, in the absence of medication over use.
  
• Cluster migraine is a misnomer which is sometimes incorrectly applied when sufferers experience frequent migraine attacks (as many as 2 or 3 a week for a short period of time). It should not, however, be confused with cluster headache (see overleaf). Individuals can experience a period of migraines preceding periods of remission lasting months or even years in some cases.
  
• Medication overuse headache. Although medication can be very effective in relieving headache, it is possible to develop a tolerance to it, causing rebound headaches. Sufferers find that they are experiencing more and more headaches, often daily, and that they require increasing amounts of medication to relieve them. The condition can develop with excessive use of ordinary, over the counter painkillers, especially those containing opiates, such as codeine and also with prescribed drugs, such as ergotamine and triptan drugs (e.g. Imigran, Zomig, Naramig, Maxalt).
  
• Chronic daily headache is estimated to affect as much as 3% of the population and is defined as headaches which occur on more than 15 days each month. It is described as a syndrome and can consist of several different types of headache occurring throughout the month, such as tension headache, muscle contraction headache and medication misuse headache, sometimes with superimposed attacks of migraine.
  
• Cluster headache is often known as “the demon of headaches” because the pain is so intense. The pain is centred around one eye and is described as searing, excruciating, knife-like or as boring into the eye. Those who experience this type of headache find they are unable to sit still and may pace the room, press on the head or assume unusual positions in an effort to find some relief. The eyelid will droop and the eye becomes red and watery. The nostril on the affected side may become blocked or watery. Attacks often wake the sufferer from sleep. Individual attacks last only a short time, usually between 15 minutes and 1 hour, but attacks occur in “clusters” ranging from once every other day to up to 8 times a day. Clusters usually last for 6 - 8 weeks, with periods of remission lasting months or even years in between.
  
• Secondary headache.The aforementioned are the most common forms of headache, known as primary headaches. Secondary headaches are a symptom of another condition, for example, if you have influenza, one of the symptoms will often be a headache; if your sinuses are blocked, this can result in a headache etc.
  

For more information see our self-help pages for headaches and migraines 

Source and for more information: 
See Migraine.org.uk 

Why not try the Step Test.  Please note, if you have suffered previously from a heart condition of have any concerns about your heart, see your doctor before doing this test.

All you need for this test is a bench between 20 - 50 cm and a clock with a second hand. Do check the step can support your weight before you start.  (NB. if you intend to take the step test weekly, use the same bench as even a small difference in height will affect your score).

1. Stand opposite the bench.
   
2. Then step up with one foot, then the other so you're standing with both feet on the step.
   
3. Step back down, one foot at a time.
   
4. Repeat at a rate of 30 steps per minute (or as close as you can.)
   
5. Continue for 5 minutes (or until exhausted - but check the time on your watch, so next time you can see if you've increased your time).
   
6. Stop and rest for exactly one minute.
   

Then...

After 1 minute, measure and write down your heart rate per minute - see below if you don't have a heart monitor.
After 2 minutes measure your heart rate.
After 3 minutes measure your heart rate.

Taking your pulse without a heart monitor - Find you carotid pulse in your neck (it's just below your jaw bone under the ear). Use your first two fingers. Count the beats for 10 seconds and multiply by 6 to find your total beats per minute.

What does it all mean?
Okay, now you have your three measurements, you can work out the results from your cardiovascular fitness test using the formula below.

Your score = 30,000 / (pulse1 + pulse2 + pulse3)

For example, if your pulse measured 120 after 1 minute, 100 after 2 minutes and 80 after 3 minutes, your score 
would be -

30,000 / (120 + 100 + 80) = 100 (and you'd be very fit!)

Once you've worked out your score, see the table below.

Posted by Roy Palmer our Alexander Technique Teacher

Who has acupuncture?
Many people come to acupuncture for help with specific symptoms or to relieve specific pains like osteoarthritis of the knee. Some use acupuncture because they feel generally unwell but have no obvious diagnosis. Others choose acupuncture simply to enhance their feeling of wellbeing. Acupuncture is considered suitable for all ages including babies and children. It can be used effectively alongside conventional medicine.

What happens when I go for treatment?
The acupuncturist will use a number of different diagnostic methods to get a complete picture of your health and lifestyle, including taking a full medical history, reading your pulses, and looking at your tongue. Based on this information, the acupuncturist makes a diagnosis and puts together your personal treatment plan. Acupuncture points are selected according to your symptoms. The single-use sterile needles come in sealed packs: they should be opened in front of you and are safely disposed of after each treatment.

What does it feel like?
Acupuncture needles are much finer than needles used for injections and blood tests. When the needle is inserted you may feel a tingling sensation or dull ache.

Is it safe?
The results of two independent surveys published in the British Medical Journal in 2001 (MacPherson et al,White et al, both BMJ September 2001) concluded that the risk of serious adverse reaction to acupuncture is less than 1 in 10,000. The needles used are single-use, sterile, and disposable. Responses to treatment can sometimes include tiredness or mild dizziness, and very occasionally minor bruising may occur. However, all such reactions are short-lived.

Should my doctor know?
If you have been prescribed medication we recommend you tell your doctor that you are planning to have acupuncture. Do not stop taking your medication.  You should always tell your acupuncturist about any medication and supplements you are taking as this may affect your response to the acupuncture treatment.  BAcC acupuncturists are trained to recognise potentially serious underlying health conditions and may refer you to your GP if they consider it appropriate.

How many sessions will I need?
Frequency and number of sessions depend on your individual condition. Some change is usually felt within five or six treatments, although occasionally just one or two treatments are sufficient. Some people choose to have regular acupuncture to maintain good health.

What can it do for me?
Some people turn to acupuncture for help with a specific symptom or condition. Others choose to have treatment to help maintain good health, as a preventive measure, or to improve their general sense of wellbeing.  Because traditional acupuncture aims to treat the whole person rather than specific symptoms in isolation, it can be effective for a range of conditions. This approach also means that each patient’s treatment plan will be different. However, you can always ask your practitioner about other patients’ experiences, to give you an idea of what to expect. Many people return to acupuncture again and again because they find it so beneficial and relaxing.

In 2009 the National Institute for Health and Clinical Excellence recommended that acupuncture should be made available on the NHS, as a cost-effective short-term treatment for the management of early, persistent non-specific lower back pain.
At the Centre we are BAaC members and you can be sure of:

• extensive training (minimum three years degree level), including anatomy, physiology, and other appropriate elements of western medicine
  
• adherence to the Council’s Codes of Safe Practice and Professional Conduct
  
• compliance with current health and safety legislation
  
• full medical malpractice and public / products liability insurance cover
  
• up-to-date practice skills maintained by mandatory continuing professional development.
  

Source: www.acupuncture.org.uk 

For further information please click here.

• Has it been expensive for you this Christmas both financially AND emotionally?  
  
• Has your family drained you of any feelings of strength you had?  
  
• Have you joined a gym to try and “look after yourself” knowing full well that the membership fee is going to be wasted?
  

Dr Rajshree Weston, Clinical Psychologist and CAT Practitioner shares her views on coping with the Christmas aftermath.

“When you find yourself using the word “should” when talking to yourself – yes, we all self-talk – then just stop yourself and ask yourself why?  This might help you to decipher where the “guilty” feeling is coming from, and therefore give you some idea of what you can do about it.

Perhaps you have a particularly critical family and you are obliged to have them come to you for Christmas, and even though you have worked very hard, they have found something to criticize.  This has maybe hurt you and no matter how much your partner might be reassuring you, the pain just seems to linger and you cannot seem to shake it off.  

Do you console yourself that you suffer with SAD – Seasonal Affective Disorder – and that when the sun shines again you will be fine, or at least that is what you tell everyone around you.

If this year you want to try and get to the bottom of your post-Christmas blues and feel more in control of your life, then why not try a “talking therapy”.  It does not mean that you have a mental health problem, it just means that you would like some help to understand yourself better, and I am sure we could all do with that”.

If you would like further information or for a FREE initial consultation with Rajshree contact the Centre on 01480 455221.

Don’t let your feet stop you from enjoying shopping in this seasonal period.
Don’t be a slave to fashion and be sensible when you shop.
Look what ill-fitting and or high-heeled  shoes do you your feet, legs and back……
 

The major costs:

   7.   Mortons neuroma: wearing narrow pointed shoes forces the forefoot together  causing the surrounding                    tissues to  thicken and put pressure on the nerves

   8.   Bunions: wearing narrow pointed shoes can cause a bony growth on the base of the big toe, which forces the            big toe to angle inwards towards the other toes causing pain.

   9.   Hammer toe: Narrow fronted shoes causes the toes to shorten until even in wider shoes the toes are unable to          straighten, resulting in pain. 

It may be the season to be jolly but for many, Christmas means large portions of stress with all the trimmings. Nearly one in two adults say that a festive argument has made them want to end it with their partner.

One in four feels that their relationship is under pressure over Christmas.

National charities Relate and the Samaritans report huge increases in calls during and after the Christmas period; the phones of divorce lawyers ring frantically in January.

“If you’ve had bad Christmas experiences before, these can build the fear of the same happening again” commented anger specialist Mark Urry.

“Focusing on one day a year evokes a lot of feelings in people, the expectation is high. With increased expectation comes increased stress, and while this doesn’t necessarily cause anger, it can have a fueling effect. Something which happened on 25th June might have passed us by at the time, but come Christmas Day, the same event again could trigger anger, which added to the build-up of stress, could develop into rage."

He explains that situations which aren’t resolved at the time can again be focused on over the festive period.  This common reaction accounts for the national rises in cases surrounding domestic violence, divorce and stress at Christmas.

Calls to Beating Anger clinics rise at this time of year; for many Christmas stress can start as early as October.
To highlight the effect the festive period can have on people’s mental wellbeing, we have compiled the following 12 tips and advice on how to reduce stress levels, communicate more and reduce the chance of conflict.

• Manage expectations - The build up to Christmas is exciting, especially for young children.  However, this is also a time when financial stress can build and if the items on Father Christmas’ list aren’t feasible, it’s important that the surprise isn’t saved until Christmas morning.  Be open with your children about the cost of presents and give them an idea of what is affordable.
• Queue jump - Avoid the last minute chaos of the high street and shopping malls by thinking ahead.  Make a list of the items you need to get and delegate if necessary! 
• Cutback commitments - If the thought of another drinks party with the neighbours or mince pie with the neighbours adds to the festive headache, politely decline.  Be sensible about the amount of time you can commit to entertaining and being entertained!  If the Christmas break provides a welcome opportunity to relax then take it.
• Share - If the Christmas build up leaves you feeling overwhelmed, share your concerns with someone close.  Confiding in someone else will help you to rationalise your worries.  Plan to also share the responsibility for the day itself, so that its success does not rest on your shoulders and in your 
• Healthy mind - Exercise will help clear the mind and often, remove you from the immediate and often chaotic environment of home.  Lack of exercise can be a contributor to the build-up of stress, particularly when coupled with festive over indulgence.
• Be better, not bitter - It’s inevitable at some point over Christmas – we’ll be stuck in a corner with or sat next to the person we spend the rest of the year trying to avoid.  Resorting to rudeness will only add to the build-up of stress and anger.  Avoid lowering your tone to their level and instead, diffuse the situation with polite, respectable behaviour.
• Keep perspective - Remember who and what is important at times of intense stress.  The moment will pass and you’ll find comfort in letting it do so without the build-up of emotion.
• Avoid excess - Alcohol is responsible for many an argument as drinking lowers your defences and can change your mood.  It can be more difficult to keep a perspective while under its influence.  Consuming too much food, particularly of the rich and sugary nature can also lead to mood swings and dips in general wellbeing.
• Think ahead - What normally sets you off at Christmas?  Are there recurring conversations or arguments that you could avoid or change in the way you handle them.  Planning ahead and considering the bigger picture could make a positive difference in the way in which you communicate and handle previously difficult people and situations.  Identifying the sources of our anger and what triggers it is key to responding to a situation.
• Find some calm - If you find yourself getting angry, remove yourself from the situation.  Walk away and find a quiet place if you can – this will give you important time to calm your mood and think about the bigger picture.  If you need an excuse, tell others you are getting some fresh air or going for a walk as you’ve eaten too much.
• Learn to listen - Listening is a skill, but one that is easy to master and useful for avoiding arguments.  Listen carefully to the other person is saying and show your understand their point of view – even if you don’t agree with it.   Choose your words carefully to avoid the build-up of emotion e.g. avoid “you always…” and instead use “you sometimes…”.  Speak at a normal volume, don’t shout; don’t argue, instead discuss. 
• Relax - Don’t give yourself a hard time about making Christmas perfect.  The responsibility doesn’t rest with one person and it’s worth always remembering that for most, it’s just one day of the year.

If you would like to talk to someone, we now have Dr Rajshree Weston on the team

How many of you know of someone with a long term condition? Life’s not easy with a long term condition… it takes away your controls and affects your confidence.

Such conditions can be common things like Asthma to Multiple Sclerosis, Fibromyalgia, Rheumatoid Arthritis etc.
Self-care is about not just looking after the long term condition, BUT is about how to look after yourself, your general health and well-being. Things such as taking the appropriate medication, to getting enough sleep,  doing some form of activity, seeing your friends and seeking help when you need it.

Everyone with a long term condition needs a care plan, which is personalised to meet your needs, with your input– just ask you GP.

Things that help you to be healthier involve lifestyle changes:

• Stop smoking,
  
• Loose weight
  
• Eat more healthily
  
• Have an activity regime
  

Keeping fit and healthy can be a challenge when you have a long term condition, but these changes don’t have to be dramatic, small changes can make all the difference.

Don’t try and do all this on your own. Ask for the help of the healthcare professionals that are around you, not only can they make suggestions to you directly, but they will be able to tell you of local services and organisations that may also be able to help.

Don’t be shy to ask your health professionals, whether it be your GP, Pharmacist, Nurse, Social Services or any of the supplementary healthcare practitioners such as your physio, osteopath, chiropodist, acupuncturist etc…. small changes can go a long way to making you more independent. 

One important aspect self-care is learning to deal with stress…….

What are the symptoms of stress?
Tiredness, mood swings, muscular tension, disturbed sleep, low self-esteem, anxiety, poor concentration, changes n eating habits, poor memory / forgetfulness.

How can I treat stress?

• Increased activity has a positive effect on stress and is useful in preventing stress.
  
• Make time for yourself. Practice relaxation techniques or meditation there are many types of relaxation classes available: yoga, meditation Pilates Tai Chi etc.
  
• Take a positive approach to your health and avoid turning food, alcohol cigarettes or other drugs into the comforters of stress.
  

Stress at Work
In today’s climate there’s a lot of stressed people at work and especially if you are working and  have a long term condition. It makes it harder, when there’s already too much of a work load, less freedom or flexibility and being unclear about where you fit in in the workplace. Also getting that work home life balance right is a challenge sometimes even without a long term condition. 

Yes there are things that your organisation may well be able to do to help you but there are a number of things that you can do for yourself:

• Organise your work – speak to your manager if it is too much or too little. 
  
• Talk to people both inside and outside of work who can help and support you
  
• Change your work environment, eg list your priorities, develop a filing system
  
• Take regular breaks during the day. Have a lunch break, go for a short walk if you are able or at least move into a separate room
  
• Take time out for holidays and general ‘down time’.
  
• Increase your activity level. The level of this will depend on the nature of your condition, but it could be as little as a short walk to cycling swimming etc.
  
• Find out of the company you work for has any counselling services or occupational health services and make use of them
  
• Learn some simple relaxation techniques that you can use at work, such as breathing exercises. These will need to be practiced in the beginning when you are less stressed but by mastering them they will be helpful to you in times of stress, so have a practice at home when it’s quiet.
  

Where to get advice
Occupation health service at work
Ask your GP
Look up relaxation classes on line or in the local newspaper, gym and health centre.

Further advice can be found on: www.nhs.uk/Yourhealth
Patients Advice and liaison Services (PALS) – www.nhs.uk  0845 46 47


Don’t forget those of you visiting the Centre For Complementary Health, the practitioners here see many people with long term conditions and  often may be able to help you directly but if not they can also point you in the right direction to people who can help you – JUST ASK!