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Health information, articles, news and advice for NHS patients.

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Your health | KRY

Whether it’s a quiet rasp or a harsher noise, snoring can be disruptive not only for bed partners and roommates but also for snorers themselves. 

Snoring is very common. Usually, it isn’t caused by anything serious, but sometimes it can be linked to an underlying health problem and can affect your sleep quality. 

## What causes snoring?

‘The snoring sound can be caused by different parts of your airway, including your nose, your uvula [the dangly bit at the back of your throat], your pharynx [the back of your throat] and tonsils, and the base of your tongue,’ says Dr Nikki Ramskill, a Livi GP.

‘Snoring happens when any of these parts of your airway relax and collapse down. The collapsed parts then vibrate when air passes over them as you breathe in and out. It’s normal for this to happen during sleep, but not everyone snores.’

## Who usually snores?

Almost everyone snores occasionally, but research shows that [snoring becomes more common](https://www.nature.com/articles/s41467-020-14625-1) as we get older. ‘Snoring is a common problem in people between the ages of 40-60, especially men,’ says Dr Ramskill. It happens regularly in nearly half of men and around one-quarter of women. Snoring also appears to run in families.

## Why do people snore?

‘Snoring isn’t usually caused by an underlying disorder, but some conditions make snoring more likely – including obesity, an underactive thyroid, enlarged tonsils or any cause of nasal blockage, like [having a cold](https://www.livi.co.uk/medical-advice/infections/common-cold/) or a deviated septum [when the wall separating your nostrils is pushed to one side].’

Sometimes, our lifestyle habits play a role in whether we snore or not. ‘We’re more likely to snore after drinking alcohol, especially if it’s before bed,’ says Dr Ramskill. ‘Those who smoke regularly, take sleeping tablets or sedatives, or prefer to sleep on their back are also more prone to snoring.’

## What’s the link between weight and snoring?

Research has shown that [being overweight can disrupt your sleep and lead to snoring](https://academic.oup.com/qjmed/article/107/12/949/1582992).‘This is because excess weight on the airways makes them more likely to collapse,’ says Dr Ramskill. ‘This can then lead to poor sleep quality, causing you to wake up tired.’ 

There’s a strong link between being overweight and developing a medical problem called obstructive sleep apnoea (OSA). ‘Sleep apnoea is a serious condition that occurs when the airway collapses so much that it temporarily stops you from breathing,’ says Dr Ramskill.

‘When this happens in the middle of the night, your oxygen blood level can drop, forcing you to wake up. This might be with a gasp, and it can be quite frightening to witness.’

## How can I assess how serious my snoring is?

If you want to check whether your snoring is a problem, Dr Ramskill recommends the [STOP-Bang questionnaire.](https://academic.oup.com/qjmed/article/107/12/949/1582992) The more questions you answer yes to, the higher your risk of sleep apnoea.

- Do you snore loudly (loud enough to be heard through closed doors)?
- Do you often feel tired, fatigued or sleepy during the day?
- Has anyone observed you stop breathing during your sleep?
- Do you have or are you being treated for high blood pressure?
- Is your BMI more than 35?
- Are you over 50 years old?
- Is the circumference of your neck more than 40cm?
- Are you male?

Answering yes to any of these questions doesn’t mean you have sleep apnoea – only that your risk might be higher. It’s a good idea to share your score with a doctor, as it’ll help them decide whether or not to refer you to a specialist. 

## How can I stop snoring?

There are a few strategies you can try to help your snoring – from simple lifestyle changes to more specialised snoring devices and remedies.

### 1. Make a few simple lifestyle changes
An effective way to address your snoring is aiming for an all-round healthy lifestyle. If you’re concerned about snoring, try:

- Maintaining a healthy weight
- Exercising regularly
- Lowering your alcohol consumption
- Reducing or stopping smoking
- Taking fewer sedative medications, if you take any

### 2. Sleep on your side

Snoring can be related to sleeping on your back, so you can also try sleeping on your side. Dr Ramskill also recommends a technique called the ‘tennis ball trick’. ‘Try sewing a tennis ball into the back of a tight-fitting shirt to prevent you from rolling onto your back during the night,’ she says.

### 3. Alleviate allergy symptoms (if you have them)
‘If your snoring is triggered by hay fever or allergic reactions, try to hoover regularly, including on the mattress, and don’t allow any pets on the bed,’ says Dr Ramskill. ‘If you suffer from hay fever, try not to hang washing outside to dry in the summer.’

### 4. Try a snoring aid

When it comes to tackling snoring itself, there are several snoring aids and remedies to try:

- If you suffer from nasal congestion, try a decongestant or steroid nasal sprays. You can also try nasal strips and nasal dilators, which can be purchased from pharmacies.
- If you’re a mouth-breather, you can buy a chin strap to keep the mouth closed, or a vestibular shield to close off the mouth and force breathing through the nose.
- Some people find acupressure rings worn on the fingers helpful; these can be purchased online.

Always speak to a doctor before trying a new remedy.

## What’s the treatment for sleep apnoea?

When snoring is caused by a serious condition like sleep apnoea, you may need more sophisticated treatment. 

‘People with sleep apnoea will sometimes be offered a CPAP machine – this stands for continuous positive airway pressure,’ says Dr Ramskill. ‘A CPAP machine is fitted tightly around the nose and mouth and forces the airways open with a strong pressure of air when the person breathes in. This stops the oxygen from dropping in the blood and they feel much better for it.’ 

It can be hard to get used to sleeping with a CPAP machine, but using it every night will give you the best results. 

## What should I do if my sleeping partner or roommate snores?

Sleeping near someone who snores can be challenging, whether it’s the occasional bother or a total disruption. ‘While snoring might seem like a trivial thing, it can really impact relationships,’ says Dr Ramskill.

‘Thankfully, there are lots of things you can do. To maximise your sleep quality, try good quality earplugs (wax ones might work better than foam), use white noise or a fan to drown out the snoring, and try to fall asleep before your partner.’

Finally, tackle the problem as a team. Whether your partner is making ambitious lifestyle changes or simply trying a snoring aid, supporting their efforts can help you both get a good night’s sleep. 

## When should I see a doctor about my snoring?

It’s important to bear in mind that not everyone who is overweight and snores automatically has OSA. ‘More often than not, snoring is nothing to be worried about,’ says Dr Ramskill. ‘But it’s important to talk to a doctor if you’re experiencing signs of potential sleep apnoea.’

Dr Ramskill advises you to seek health advice about snoring if:

- You snore 3 or more nights per week
- Your snoring is very loud
- You make gasping, choking or snorting sounds
- In the daytime, you feel sleepy or find it hard to concentrate
- You wake up with morning headaches and congestion

‘If you’ve noticed any of these signs, it’s important to address the issue with a doctor who can determine if additional testing or treatment is necessary,’ says Dr Ramskill.

__This article has been medically approved by Dr Nikki Ramskill, a Livi GP.__


kry.co.uk > Your health >  How to stop snoring 

See a GP about snoring

livi.co.uk > Your health >  How to stop snoring 

2100x1200 stop snoring

Snoring can be a minor nuisance or a sign of an underlying health problem. Read our doctor’s guide for advice on how to tackle snoring for a better night’s sleep

kry.co.uk > Meta information > How to stop snoring

How to stop snoring – a doctor’s guide | Kry UK

General health

General health and seasonal

 How to stop snoring 

Your immune system is built to protect you against disease. If viruses attack the body, a healthy immune system will kick in. While it’s hard to avoid all winter viruses, there are some easy ways to boost your immune system that can become part of your daily routine.

‘We’re all more likely to catch a cold or winter bug since being in isolation. As well as colds and flu spreading faster during these colder months, our immune systems are being exposed to lots more infections than this time last year,’ reminds Dr McClymont. 

‘It’s natural to be worried that your immune system is low or weaker than usual, but there are plenty of things that can help our bodies fight off infection.’

## Why is the immune system so important?

Our immune system can get weaker as we get older. This puts us at risk of experiencing more serious side effects of viruses like Covid-19 or developing an immunodeficiency disorder. So it’s really important to stay fit and healthy at any age.

Particularly this year with the rise of [colds and flu](/your-health/how-to-prepare-for-a-post-lockdown-spike-in-colds-and-flu/) and Covid-19 numbers still high, it’s a good time to try and strengthen the immune system to help prevent the spread of germs and protect ourselves and others.

## Does my immune system need to be stronger?

‘In healthy people, lifestyle factors play a big role in contributing to the immune system – like stress, lack of sleep, recurrent illness, and poor diet. And this impact on the immune system can increase our susceptibility to infection,’ explains Dr McClymont.

But what are the tell-tale signs your immune system could do with a boost?

### Constant sniffles 

Having the occasional [cold](/medical-advice/infections/common-cold/), especially during winter, is very normal. But if you’re constantly bunged up, your body could be telling you it’s not equipped to fight off germs effectively. Having several colds in a short space of time that linger for a while could be a sign something’s up with your immune system.

### Regular infections 

Similarly, having multiple infections a year in your sinuses, throat and ears can be a warning sign and suggests your immune system isn’t doing its job properly. In some cases it might be due to an underlying health condition, so it’s best to get medical advice.

### Too much stress 

How does [stress affect the body](/your-health/physical-signs-of-stress-on-the-body/)? Long-term stress can impact your immune system as it reduces the amount of white blood cells that fight off infection. The lower your white blood cell levels, the more likely you are to get sick. 

### Always feeling tired 

We all get tired from non-stop working weeks and having a busy schedule but if you’re feeling permanently drained, your immune system may not be functioning like it should. There are many reasons to [feel constantly tired](/your-health/why-am-i-always-tired/) and help is available – speak to a doctor who can help you work out why your energy levels are dipping.

### Tummy troubles 

The gut is essential to the immune system, so if you’ve experienced persistent changes in your digestive system like diarrhoea or constipation, it may be a sign your immune system is struggling. But like with any overlapping symptoms, other causes of [digestion problems](/medical-advice/digestive-problems/) like IBS or Crohn's disease need to be ruled out first.

## How to boost your immune system – 5 tips

‘Lots of people want to know how to keep their immune system functioning well during winter,’ says Dr McClymont.

‘While there are many foods touted to be good for immunity like blueberries, ginger and turmeric, there are no specific diets or foods that have been directly proven to boost the immune system.’ 

The best thing you can do is maintain a healthy lifestyle. Here are Dr McClymont’s tips to get you started.

### 1. Immune boosting foods

- The best approach is to maintain a balanced and nutritious diet full of vitamins, minerals and antioxidants. All the usual suspects – lean meat, fish, grains, pulses, and 5 portions of fruit and vegetables a day.
- Try to have a mix of colours on your plate. The wider the variety of colours you eat, the more types of phytochemicals you consume, which are essential for fighting inflammation in the body.
- If you don’t always have the fresh foods in, stock up on a few portions of frozen or tinned fruit (no added sugar) and veg. This alternative is just as nutritious as fresh, because it’s frozen so quickly after being picked.

### 2. Stay active

Regular physical activity is really important for boosting your immune system. So try to maintain an exercise routine at home – as long as you feel fit enough. If you’re not a member of a gym, introduce a daily walk, run or cycle, even just for 20 minutes. It’s a great excuse for getting some fresh air and [vitamin D](/your-health/do-i-have-a-vitamin-d-deficiency-symptoms-causes-and-treatments/) too.

### 3. Prioritise your sleep

There are many positive effects of sleep on the body, but it’s natural to not sleep well every night, particularly during times of stress and [anxiety.](/medical-advice/mental-health/anxiety/) That makes it even more essential to prioritise your sleep and put in place [good sleep habits](/your-health/4-ways-to-sleep-better-during-the-pandemic/), like avoiding caffeine, limiting screen time close to bedtime and keeping anything work-related outside the bedroom.

### 4. Try to reduce stress

This is not always easy, but try not to neglect activities that help you feel relaxed like walking in nature, deep-breathing, listening to music, practicing yoga and meditating. Whatever you find most relaxing. Staying in touch with family and friends can really help manage your stress levels too.

### 5. Make time to talk

Just because you can’t always see people in person doesn’t mean you can’t connect. Picking up the phone to chat rather than messaging can make a world of difference to your overall health – whether it’s a quick catch up or a more meaningful conversation. 

## Essential vitamins for the immune system

To go one step further, make sure your diet includes a mix of these vitamins and minerals associated with a strong immune system.

__Vitamin A__ – found in liver, milk and cheese and green leafy vegetables.

__Vitamin C__ – found in oranges, tomatoes, kiwis, blackcurrants, peppers and broccoli.

__Vitamin D__ – found in oily fish, eggs, fortified breakfast cereals and dairy products (and sunshine of course).

__Zinc__ – found in meat, poultry, eggs, cheese, as well as root veg, nuts and seeds.

__Selenium__ – found in wholegrain bread, eggs, poultry, fish and shellfish.

‘A balanced diet is always the best option to boost your immune system, as well as sticking to the [recommended limits for alcohol](https://www.nhs.uk/live-well/alcohol-support/calculating-alcohol-units/) and caffeine. If you’re concerned your diet is restricted or does not cover enough of the above foods, then it’s a good idea to take a multivitamin during winter’ says Dr McClymont.
‘And to make sure you get enough vitamin D all year round, a daily 10-microgram supplement is recommended in autumn and winter. Even more so for people that don’t go outside much or cover most of their skin.’

## How can a doctor help?

These ideas are a great starting point to strengthen your immune system. But if you have, or suspect you have a medical problem or a weak immune system, always speak to a GP first.

‘Lots of patients I speak to worry that they have a weak immune system if they get frequent colds or coughs, and want to know the best immune system boosters’ says Dr Rhianna McClymont. 

‘But the reality is that viral infections are extremely common – especially at this time of year – and are not usually a sign of anything serious. Following the above lifestyle advice to strengthen your immune system is the best way to help prevent winter viruses and stay healthy,’

However, if you’re experiencing recurrent viruses or health problems like [pneumonia](/medical-advice/respiratory-conditions/pneumonia/) or kidney infections, it could be a sign of a poorly-functioning immune system. A GP or hospital team can talk you through any tests or treatment that’s needed.


kry.co.uk > boosting your immune system > Call out

Speak to a GP about boosting your immune system

kry.co.uk> Your health > How you can boost your immune system this winter

2100x1200 UK Winter-immunity

Find out the best doctor-approved immune boosters and how to strengthen your immune system this winter.

kry.co.uk > Meta information > Boost your immune system to fight off winter viruses

 How to boost your immune system | Kry UK

How to boost your immune system this winter

Everyone wants to live a healthier life, but kick-starting healthy habits can feel like hard work. Take New Year’s resolutions – [less than one-quarter of us](https://pubmed.ncbi.nlm.nih.gov/2980864/) actually achieve them, likely as a result of overly ambitious or restrictive goals. The good news is that we can turn to research to help us narrow down which habits are worth the effort. 

‘It can be difficult to form new habits. But there are some thought processes and behaviours you can practise to help you make these long-lasting changes, like setting small and manageable goals or focusing on what makes you feel good,’ says Madeleine Gauffin, Psychologist at Livi.

## 5 simple habits for a healthier lifestyle 

You don’t need to make drastic changes to reap the benefits of a healthy lifestyle – here are some simple habits worth adopting right now. 

### Habit 1: Nurture your social connections 

__Why it’s worth it:__

Research has shown that strong social connections, through friendship, family and community, might be one of the most important things for our physical and mental health – while [loneliness and social isolation](https://www.livi.co.uk/your-health/how-does-social-isolation-impact-your-mental-health/) are well-established risk factors for poor health. Some studies have found that feeling lonely can [increase your risk of stroke, heart disease and depression. ](https://www.pnas.org/content/110/15/5797)

__Kick-start the habit:__

- __Schedule it__ – The pandemic made it more difficult for us to connect and you may be feeling more anxious about socialising. Try to overcome that by making plans to see or call a friend or family member at least twice a week. 

- __Widen your circle__ – Make a conscious effort to widen your social network by volunteering in your community or joining a social group like a choir, book club or exercise class. 

### Habit 2: Prioritise your sleep quality 

__Why it’s worth it:__

Never underestimate the power of sleep – the recommended [6-9 hours of sleep per night](https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/) allows our bodies and brains to repair and recover. As well as boosting immunity, a good night’s sleep helps you maintain a healthy weight, increases fertility and boosts your mental wellbeing. [Regular poor sleep](https://www.livi.co.uk/your-health/5-sleep-problems-to-discuss-with-a-doctor/) puts you at [increased risk of diabetes, heart disease, cancer, obesity and depression.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) 

__Kick-start the habit:__

- __Be realistic__ – Head to bed just half an hour earlier than you usually would, then gradually bring forward the time to help you get your full 6-9 hours. 

- __Go outside__ – [Bright light exposure during the day](https://www.sciencedirect.com/science/article/pii/S2352721821001285?via%3Dihub) can help us feel sleepier in the evening and improve sleep quality. Try to go outdoors as much as possible during the day for better sleep. 

### Habit 3: Squeeze more movement into your day 

__Why it’s worth it:__

There’s strong evidence to show that getting at least 2.5 hours of moderate exercise per week can help [reduce the risk of heart disease and stroke](https://www.who.int/news-room/fact-sheets/detail/physical-activity). In fact, the benefits of being more physically active are numerous – from maintaining a healthy body weight and improving our mental health to lengthening our life expectancy. The challenge is [fitting regular exercise into our routines. ](https://www.livi.co.uk/your-health/how-to-fit-exercise-into-your-daily-life/)

__Kick-start the habit:__

- __Start with 30__ – Adding just half an hour of moderate exercise into your day can make a difference to your health. A little more movement and a little less sedentary time all adds up, so try jogging to the bus, using a standing desk or dancing to music more often. 

- __Try a team sport__ – Research shows that [recreational physical activity](https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-12-1002) (moving for leisure or as part of a team) has more beneficial outcomes than occupational physical activity like heavy lifting or labouring for work. Try a new sport or join a running club to reap the physical and social benefits.

### Habit 4: Eat more colourful food on a regular basis

Why it’s worth it:

Generally, the more colourful your food choices, the [more nutritious your diet](https://www.researchgate.net/publication/333577389_A_Review_of_the_Science_of_Colorful_Plant-Based_Food_and_Practical_Strategies_for_Eating_the_Rainbow). Colourful, plant-based foods contain natural compounds called phytonutrients, which have antioxidant and anti-inflammatory benefits. One study found that people aged over 65 who [eat the colourful Mediterranean diet](https://www.livi.co.uk/your-health/feel-good-food/), which is high in fruit and vegetables, nuts, whole grains, fish and healthy fats, have a [lower risk of dying from any cause. ](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mediterranean-diet-and-mortality-in-the-elderly-a-prospective-cohort-study-and-a-metaanalysis/F2D6B083AA187849477112DB77820521)

__Kick-start the habit:__

- __Try for 2__ – You don’t have to eat the rainbow all at once. Set yourself the challenge of adding 2 different-coloured fruits and vegetables to every meal, then gradually fill your shopping basket with a wider variety of colours over time.

- __Choose frozen__ – To get a wider range of fruits and vegetables all year round, look to the frozen section – they’re usually just as nutritious as fresh ones.

### Habit 5: Make time to do the things you love

__Why it’s worth it:__

This is no easy or small habit to start. But research tells us not to overlook the power of finding meaning and purpose in our life – doing more of the things that make us feel worthy, included and part of something. Not only does it make you happier, but it may also help to lower your risk of health problems like [stroke and depression](https://www.sciencedirect.com/science/article/abs/pii/S0022399913000391?via%3Dihub). 

__Kick-start the habit:__

- __Make a list__ – Sit down and put together a list of all the things that make you feel good or excited to get out of bed in the morning and circle a few you want to prioritise more in your life.

- __Try one new thing__ – Maybe you’ve always wanted to try yoga, writing or kickboxing, or you want to learn a new language. You don’t need to take on 100 hobbies to feel more fulfilled – just start with a new activity one afternoon or evening a week and see how it makes you feel.

## 4 tips to make healthy habits stick 

Setting a plan to make some healthy new habits is all well and good, but achieving them can be more of a challenge. Here are some ways to stay motivated and make your healthy habits more likely to stick.

### 1. Stack your habits 

‘This means tying your new habit to an existing one,’ says Gauffin. ‘Researchers have found that it can take an average of 66 days before [habits become automatic](https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.830&rep=rep1&type=pdf), so start a new habit by adding it to something you already do every day.’ 

For example, after you’ve brushed your teeth, add a 3-minute meditation. ‘It’s crucial to create some space for your new healthy habits and allow them to become part of your daily life,’ adds Gauffin.

### 2. Choose behaviours that feel good 

‘Discover what really motivates you. What do you want from life? Are you living the way you want?’ says Gauffin. ‘The motivation for personal and deeper change can be found in asking these kinds of questions. 

‘Are you creating new habits because you want to or are you trying to please someone by changing things in your life? The motivation has to come from you – otherwise, it’s not sustainable.’ 

Choosing to do something because we enjoy it is called intrinsic motivation – as opposed to extrinsic motivation, where we’re motivated to perform a behaviour to earn a reward or avoid punishment. Plan an exercise date with a friend because it makes you feel good, or choose healthy meals because you enjoy the process of finding new recipes. 

### 3. Be flexible with yourself 

‘Often, other things in life can get in the way – and that’s okay,’ explains Gauffin. ‘Introducing new habits shouldn’t be a struggle. So, if your new habit isn’t realistic, set a new one. Nothing good comes from pushing or punishing. Give yourself credit with rewards instead, and encourage yourself.’ 

### 4. Stick with small habits 

‘Start with small, specific and concrete habits,’ says Gauffin. Set yourself up for success with realistic goals. That way, you’re more likely to be able to sustain them.

## When should I speak to a doctor? 

If you’re struggling to keep new habits and think other health concerns may be getting in the way, a doctor can help identify if there may be any underlying issues. You might want to speak to a doctor: 

- If you’re [lacking energy](https://www.livi.co.uk/your-health/why-am-i-always-tired/) or feeling less enjoyment in daily life
- If loneliness or stress is affecting your daily life  
- If you’re struggling to maintain a healthy weight  
- If you’re regularly having difficulty sleeping

__This article has been medically approved by Livi Psychologist Madeleine Gauffin.__


kry.co.uk > health lifestyle > CTA 

See a GP about a healthier lifestyle

Livi.co.uk > Your health > These 5 habits will help you live a healthier lifestyle

How to form healthy habits that stick

Looking for inspiration to set healthier lifestyle habits? Our guide will show you where to start and how to make lasting change with five key goals 

Kry.co.uk > Your health > These 5 habits will help you live a healthier lifestyle

5 habits to help you live a healthier lifestyle | Kry UK

These 5 habits will help you live a healthier lifestyle

Blood sugar, also called blood glucose, comes from eating or drinking carbohydrates and sugar. It supplies the muscles, brain and other organs with energy. 

‘Your body aims to keep your blood sugar level in balance,’ says Dr Nikki Ramskill, a Kry GP. ‘With the central heating in your house, a thermostat is set so that when it’s too cold, the heating clicks on until it’s the right temperature again. Your body has a similar system, so when your blood sugar level is too low or high, hormones kick in to correct it.’ 

If you’re healthy, your sugar level looks after itself. Some people have a condition where you need to manage your blood sugar, known as diabetes. 

## How does diabetes affect blood sugar? 

‘Diabetes is a serious condition where the body’s system for balancing blood sugar isn’t working properly,’ Dr Ramskill explains. 

A hormone called insulin helps your body use blood sugar for energy. ‘Insulin allows the sugar in your bloodstream to enter your cells,’ says Dr Ramskill. ‘If you have diabetes, your body stops making or responding to insulin. The sugar gets stuck in the bloodstream, leading to higher blood sugar levels.’ 

Diabetes is common, affecting just under [1 in 10 adults](https://www.diabetesresearchclinicalpractice.com/article/S0168-8227(19)31230-6/fulltext). 

## What are the different types of diabetes? 

The main types of diabetes are: 

- [Type 1 diabetes](/medical-advice/autoimmune-diseases/type-1-diabetes/): When you stop producing insulin and need to take regular injections to control your blood sugars. 

- Type 2 diabetes: When you still make insulin but stop responding to it. Blood sugars are managed by diet, activity or medication. 

- Prediabetes: When your blood sugars start to increase, which is a sign you are developing diabetes. 

- Gestational diabetes: When you have high blood sugar during pregnancy. This must be lowered to keep you and your baby healthy. 

‘The advice varies for each type of diabetes, so it’s important to understand which one you have,’ says Dr Ramskill. 

## What is a normal blood sugar level? 

For people without diabetes, blood sugar stays between 4.0 and 5.9 mmol/L. 

‘Even in healthy people, blood sugar rises slightly after eating carbohydrates until hormones rebalance it. The swings are much greater for people with diabetes,’ explains Dr Ramskill. 

## What’s the target blood sugar for people with diabetes? 

If you have diabetes, you should aim to keep your blood sugar within a certain range, usually:

- Before meals: 4.0 to 7.0 mmol/L
- 90 minutes after meals: 5.0 to 9.0 mmol/L

‘These ranges are generalisations,’ says Dr Ramskill. ‘A doctor will provide personal targets that are realistic for you.’ 

When you have diabetes, your blood sugar will sometimes go outside your target range. Here are some things that cause high or low blood sugar:

![High and low blood sugar 720x579](//images.ctfassets.net/h8qzhh7m9m8u/jjnZ5C2tTWiWUvHyFqBJz/9e0e3a348ba482ea769b7da115bd5ef8/High_and_low_blood_sugar_720x579.png)

Some people need to check their blood sugar to make sure it doesn’t go too high or too low. 

## When should I check my blood sugar? 

‘People usually only need to check their levels themselves if they take medication that causes low blood sugar, such as insulin or sulphonylureas,’ says Dr Ramskill. ‘How often you need to test depends on your diabetes type, lifestyle and which medication you take.’ 

It could be once a day or as many as seven times a day. A doctor can tell you how often to check and how to do it.

## What happens when my blood sugar is too low? 

Low blood sugar is less than 4.0 mmol/L, known as hypoglycaemia or a ‘hypo’. If you’ve got low blood sugar, you might have symptoms including:
- Hunger
- Shakiness
- Sweatiness
- Dizziness
- A racing heart 
- Confusion, agitation or anxiety

Low blood sugar levels can be dangerous. It’s important to treat it quickly by eating or drinking a sugary snack and keeping an eye on your levels until they come back up.

## What happens when my blood sugar is too high? 

High blood sugar, also known as hyperglycaemia, can cause symptoms including: 

- Feeling very thirsty 
- Needing to pee a lot
- Blurry vision
- Frequent infections 

If your sugar levels are high or you feel very unwell, you need to check for ketones or seek medical advice, as well as take action to lower your levels. [Untreated high blood sugar](https://www.ncbi.nlm.nih.gov/books/NBK555976/) can lead to a medical emergency. 

Over time, even slightly high blood sugar can cause complications like kidney failure, nerve damage and strokes. Lowering your blood sugar to the target range helps reduce your risk of these things.

## 7 tips from a doctor for managing blood sugars 

Managing your blood sugar levels helps keep diabetes from interrupting your life too much. Here are some recommendations on where to start:

### 1. Follow your care plan

‘Make sure you follow the advice from your care provider,’ says Dr Ramskill. ‘This may mean taking your medication properly, increasing activity or making [healthier food choices](/your-health/8-ways-to-make-healthier-food-choices-every-day/).

‘It can be a big change, so you need to be honest with people in your life. Tell your friends, family and co-workers that you need certain allowances. They should support you to follow your care plan.’ 

### 2. Know your numbers

‘Depending on your type of diabetes, you may need to regularly measure your blood sugars, or you might need a regular check called a HbA1C test,’ says Dr Ramskill. Some people also look at their [time spent in range](https://care.diabetesjournals.org/content/early/2019/06/07/dci19-0028), which shows the full highs and lows of their blood sugar.

‘Whichever way your blood sugars are monitored, it’s important to keep records. That way, you can see how your levels are changing and talk to your care provider about what’s working for you.’

### 3. Understand how different food affects your blood sugars

‘Some carbohydrates are simple – just a couple of sugars joined together to make a little molecule. They go into our bloodstream quickly and cause a large sugar spike,’ explains Dr Ramskill. 

‘Other carbohydrates are more complex and take longer to break down, so when you eat them, your blood sugar doesn’t spike so high.’

To predict how different food affects your blood sugar, there are two main things to think about: 

- How many carbohydrates am I eating? 
- How long will this meal take to digest? 

These two factors affect the [glycaemic load](https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load) of the meal, a measurement of how much it will raise your blood sugar. ‘Eating food with a high glycaemic load makes it harder to manage blood sugars,’ explains Dr Ramskill. 

The table below gives you examples of glycaemic loads in different meals.

![Glycemic index 720x363](//images.ctfassets.net/h8qzhh7m9m8u/64UTjvuHsADJqoXQCUx7Un/b4dcf617cbb9ec665b8244225e69b35b/Glycemic_index_720x363.png)

Adapted from [Atkinson FS et al. Diabetes Care](https://covariants.org). 2008.

Eating foods high in fibre, fat or protein also slows down digestion to give a lower and slower spike. ‘Speaking to a dietician can help you to understand how different food affects you,’ says Dr Ramskill. 

### 4. Learn how physical activity affects your blood sugars

In general, physical activity makes you more sensitive to insulin and so helps lower blood sugar. Even light activity, like [walking](/your-health/the-power-of-walking-for-your-health/), can make a difference. ‘For people with type 2 diabetes, an active lifestyle is an important part of their blood sugar management and can sometimes reverse their diabetes,’ says Dr Ramskill.
‘For type 1, it’s about being aware of how your insulin and exercise interact.’ 

Activity can raise or lower blood sugar depending on the [duration and type of activity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4954144/). If you take insulin or medication, speak to your care provider about how to avoid exercise-related hypos. 

### 5. Make gradual changes 

‘Make sustainable changes under the guidance of your care team. For type 2 diabetes, work towards a healthy lifestyle that you can keep up long term,’ says Dr Ramskill. 

For type 1, keeping a blood sugar diary can help you to spot patterns so you can make gradual adjustments to your insulin. 

### 6. Consider the bigger picture

Alcohol, [stress](/your-health/physical-signs-of-stress-on-the-body/), pregnancy, menopause, certain medications, fasting (like during Ramadan) and irregular sleep can all cause unpredictable effects on blood sugar. 

‘A GP or diabetes team can help you tailor your approach to manage the more complicated side of blood sugars,’ says Dr Ramskill. 

### 7. Be kind to yourself 

Looking after your blood sugar can feel like a full-time job. ‘Diabetes burnout is a very real thing. Be kind to yourself and know that your control won’t always be perfect,’ reassures Dr Ramskill. ‘If you’re feeling overwhelmed or losing motivation, speak to a doctor. They can give you extra support to get you back on track.’ 

## What questions should I ask a doctor about my blood sugar levels?

Your care provider can help you to manage your blood sugars. When you speak to them, you might find it helpful to ask the following questions: 

- What are my target blood sugar ranges throughout the day? 
- How often should I check my blood sugar levels?
- What do these numbers mean?
- What changes need to be made to my diabetes care plan?

If you think you may have undiagnosed diabetes or are struggling to manage your blood sugars, it’s important to speak to a doctor as soon as possible.

__This article has been medically reviewed by Dr Nikki Ramskill, a Kry GP.__ 


kry.co.uk > blood sugar > CTA

See a GP about diabetes

Kry.co.uk > Your health > What you need to know about managing your blood sugar

2100x1200 Blood sugar

A doctor explains the basics of managing blood sugar to help you live well with diabetes.

kry.co.uk > Meta information > What you need to know about managing your blood sugar

What you need to know about managing your blood sugar | Kry UK

What you need to know about managing your blood sugar

Gout is a common condition that causes sudden flare-ups of painful arthritis in your joints, usually the big toe. The condition affects around 2 in 100 people in the UK and is more common in men than women, particularly as they get older.

Because gout pain is often triggered by a diet of rich foods, it’s common for flare-ups to get worse over the Christmas period. 

‘Gout is a more common condition at this time of year, usually causing a joint to become hot, red, painful and swollen,’ says Dr McClymont. 
‘Fortunately, there are lots of small changes and dietary habits you can make to reduce the risk of gout flare-ups and control symptoms without the need for medication,’ she explains.

## Where does gout pain occur?

Gout symptoms can develop in almost any joint. Although usually only one joint is affected at a time, in some cases people experience multiple joint flares. It usually affects joints towards the ends of the limbs, including:

- Toes (usually the big toe)
- Ankles
- Midfoot (where your shoelaces are)
- Knees
- Wrists
- Fingers
- Elbows

If you do not get proper gout treatment, it's likely to affect more of your joints over time. 

## What causes gout?

Gout is caused by a buildup of uric acid in your blood and muscles. Uric acid is created by your body to break down purines (found in lots of rich foods like game meat and red wine) – and normally your kidneys will remove any uric acid from the food you eat. 
Having a high level of uric acid can cause harmful crystals to form in your joints and kidneys, which can lead to gout symptoms.

Family history can play a part in your risk of gout too. Research shows that gout can run in the family, with 1 in 5 people diagnosed having a close family member with the condition.

Other contributing factors include certain medication and underlying medical conditions like [high blood pressure](/medical-advice/cardiovascular-diseases/hypertension/), [diabetes](/medical-advice/autoimmune-diseases/type-1-diabetes/), kidney disease, [obesity](/your-health/what-is-being-overweight-or-obese-and-where-can-you-find-help/) and osteoarthritis.

## Is there a recommended diet for gout?

‘Eating a healthy and balanced diet has lots of benefits, but the most important part of a preventative gout diet is reducing the levels of purine,’ Dr McClymont says.
‘This will help prevent sudden attacks of gout and reduce your risk of having repeated flare-ups,’ she continues. 
‘While it might be difficult to cut these foods out altogether, it’s worth being aware of the trigger foods that cause gout. Moderation, especially this time of year, is key.’

## Foods that can cause gout symptoms

- Foods high in refined sugar like biscuits and cakes
- Seafood like prawns, lobster, mussels and clams
- Fizzy drinks and fruit juices
- Alcohol (especially beer, ale, fortified or red wine and port)
- Liver, kidney, heart and other offal
- Game meat (rabbit, venison, pheasant, veal and duck)

## Low-purine foods that are kinder to gout

You don’t need to limit all tasty foods. The following foods make up a healthy gout diet.

- Milk, yoghurts and cheese
- Dairy-free alternatives including soya
- Eggs
- Fruits and vegetables
- Breads and cereals
- Pasta, rice and noodles

## Advice for drinking when you have gout

It can be hard for some of us to avoid it altogether over the festive period. Here are 5 tips from Dr McClymont on how to strike a balance, so you can enjoy yourself without making gout symptoms worse.

1. Avoid red wine and beer as these have a high purine content – white wine and spirits are better alternatives for a festive drink

2. [Stay hydrated](/your-health/why-is-hydration-so-important-a-doctors-guide/) by drinking lots of water (at least 8 cups a day)

3. Factor in a few alcohol free days each week – for example the days between Christmas and New Year

4. Keep below the recommended units of alcohol per week (14 units a week)

5. Stay clear of soft drinks high in fructose, like fizzy drinks and fruit juices, or choose the less sugary options

## What can I do to relieve gout pain?

‘The main symptom of gout is a sudden and severe pain in a joint. The skin over the affected joint will often be swollen, hot and red. An attack of gout usually lasts up to a week then should start to ease,’ Dr McClymont explains.

Gout usually will not cause lasting damage to your joints if it’s treated immediately. If you think you’re experiencing an attack of gout symptoms:

- Take pain relief, and any medicine you've been prescribed by your doctor to treat an attack of gout
- Keep the affected limb rested and raised
- Drink plenty of water to stay well hydrated
- Cool down the joint with an ice pack or bag of frozen peas

## Do I need to see a doctor for gout?

We always recommend speaking to a GP as soon as possible if:

- Your pain or gout symptoms are getting worse
- You have a high temperature too
- You feel nauseous or cannot eat

These symptoms could mean you have an infection inside your joint and need urgent medical help.

If you’re experiencing recurrent gout flare-ups, a GP may discuss other options for gout treatment, like medication. This will usually be considered if lifestyle changes are not helping.


kry.co.uk > Gout > CTA

Speak to a GP about gout

kry.co.uk > Your health > How to manage gout symptoms when we’re indulging a little more

Gout illustration 2100x1200-02

Gout is a form of arthritis that’s often triggered by rich foods and alcohol. Read our doctor’s guide to help keep gout symptoms and pain under control.

kry.co.uk > Meta information > How to prevent and manage gout symptoms 

How to prevent and manage gout symptoms | Kry UK

kry.co.uk > medical reviewer

IMG 20200730 224911 865-33- 1 .jpg

Dr Rhianna McClymont

Lead GP at Kry

How to manage gout symptoms when we’re indulging a little more

The festive period can be a challenging time for many of us – from the strain of [work pressures](/your-health/a-therapists-guide-to-coping-better-with-work-related-stress/) to family commitments. It can also be a difficult time for those of us who’ve lost a loved one and are [managing grief](/your-health/a-therapists-advice-for-coping-with-grief-in-your-own-way/) alongside everything else. 

‘There’s more to do in the lead up to the festive season and this can be hard to deal with, especially as many people are stressed or overwhelmed already,’ explains Kry Psychologist Madeleine Gauffin. 

Here, we share some advice to help you stress less and some easy stress management techniques to try during the lead up to the holidays.

## What are the key symptoms of stress? 

Stress can affect us all differently, but there are universal symptoms that many people experience. ‘[Symptoms can be physical](/your-health/physical-signs-of-stress-on-the-body/), like back pain, headaches, joint pain or stomach ache,’ says Gauffin. ‘It can also show up through cognitive symptoms like difficulty concentrating or extreme fatigue. People who live with stress may find their moods are erratic and they might feel low a lot of the time.’

Here, we share some advice to help you manage your certain stressful situations alongside some easy stress management techniques to try during the lead up to the holidays.

## Stressor 1: Stressful family gatherings and dynamics

### Try this: really consider how you want to spend your time
Just because things feel more open this year, it doesn’t mean you have to spend time with absolutely everyone you know and love.

If you’re worried about family pressure, try putting boundaries in place. ‘Families can be invasive or cast shame or guilt,’ adds Gauffin. ‘You don’t have to justify your decision on how you spend your time. Allow yourself to be honest and try to communicate that.’

## Stressor 2: Social pressures 

### Try this: pause before committing
The pressure to commit to every party and social invite might feel overwhelming. ‘We think that people will be disappointed or angry if we say no, but if we spend our life trying to please others, we end up missing out on living our own paths,’ says Gauffin. 

Try saying, ‘Let me think about that and get back to you,’ or a simple, ‘Thank you, but I can’t.’ It could help to alleviate some stress around the festive period.

## Stressor 3: Pre-holiday work stress

### Try this: set realistic goals and deadlines
With many offices closing down over Christmas, deadlines and the rush to get ahead can be stress-inducing. Dividing your workload into achievable tasks can help manage stress around work.

‘Figure out some realistic goals you can accomplish before you leave for the holiday. If your manager or team have unrealistic expectations, try to work with them to set more achievable tasks and timelines,’ says Gauffin. ‘The rest will have to wait.’ 

## Stressor 4: Not getting enough sleep (and stressing about it)

### Try this: work to identify the core reasons

Stress can have a big effect on our sleep, as it can keep our [brains stimulated](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538178/) instead of letting us switch off. ‘Try to identify what’s causing your main source of stress,’ suggests Gauffin. ‘What are your key triggers? Are they work-related or are relationships the cause?’ 

You can do this on your own, but talking to a trusted friend can also help – or you may need to work with a therapist. Once you’ve worked to identify the key causes, set some boundaries around bedtime and try to consciously power down before trying to sleep. Speak to a doctor if you’re having [ongoing sleep issues](/your-health/5-sleep-problems-to-discuss-with-a-doctor/)

## Trigger: Uncertainty around plans

### Try this: accept and adapt when things don’t go to plan

‘It’s important to remember that there are very few things in life that you can actually control,’ says Gauffin. ‘So, if things don’t go to plan, try to accept that this happens and do your best to adapt to the situation you’re faced with.’ You could practice building resilience by mixing up your routine, trying a new route to work or being completely spontaneous.

## 5 stress management techniques to try now

### 1. Fit in some movement
‘Exercise helps manage stress by lowering our cortisol levels and releasing endorphins,’ says Gauffin. Find an activity you enjoy, like yoga, walking, cycling or team sports, and you’ll feel more motivated to squeeze it into your routine.

### 2. Try a breathing exercise
Research shows that controlled breathing exercises can help reduce symptoms of stress. Try [diaphragmatic breathing](/your-health/3-breathing-exercises-a-psychologist-recommends/), which involves taking deep, mindful breaths for 2-3 minutes. 

### 3. Limit the alcohol 
During the lead up to Christmas, celebrations can be synonymous with alcohol. ‘If you’re stressed, avoid alcohol. It adds toxins to your body and can have an impact on much-needed sleep,’ Gauffin advises.

### 4. Do a guided meditation
There’s plenty of evidence to show that regular meditation can help alleviate the key symptoms of stress, with one study showing that [short, guided mindfulness meditations](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525/) are effective at reducing work stress. Try a 5-minute guided meditation before bed to help you relax.

### 5. Talk to someone

Sometimes, you may need professional support to help manage feelings of stress – particularly if you’re also struggling with grief or [mental health issues](/mental-health-information-and-support/). If you regularly feel overwhelmed, [book an appointment](/gp-appointments-online/) to speak to a doctor or therapist. 

Here are some other reasons to talk to a doctor:

- Your stress levels are affecting your day-to-day life
- You’re experiencing very disturbed sleep
- You feel very low or are experiencing a lack of energy
- You’re experiencing erratic mood swings

__This article has been medically approved by Kry Psychologist Madeleine Gauffin.__


Section > Call out > GP CTA for content

Speak to a GP

kry.co.uk > your health > How to stress less this winter – a psychologist-approved toolkit

2100x1200

Stress levels can reach a high during the festive period. Read Kry Psychologist Madeleine Gauffin’s tips on how to stress less this winter, and when to get help

kry.co.uk > Meta information > How to stress less this winter

How to stress less this winter | Kry UK

Medical reviewer > Madeleine Gauffin, psykolog

Mental health

How to stress less this winter – a psychologist-approved toolkit

There's been an increase in both physical and emotional abuse since the onset of the pandemic.

In a report by Women’s Aid UK, 61% of women living with their abuser said the abuse had escalated during lockdown. And the Respect Men’s Advice Line report that calls and emails from men experiencing domestic abuse have more than doubled. 

The danger doesn’t only come from the threat of physical violence – there may be emotional domestic abuse, too. Although this poses just as much of a threat as physical abuse, it can be harder to spot. 

## What is emotional abuse?

‘Physical abuse is easier to recognise, but emotional abuse is more subtle and insidious, yet equally traumatic,’ says Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Livi.

‘Just as with physical violence, emotional domestic abuse is all about power and control, but rather than using physical force, the abuser uses mental and emotional tactics to insult, criticise, shame, threaten, ridicule, undermine, scare, “gaslight” and punish the victim.’   

‘Physical abuse leaves signs like new bruises or injuries,’ says Dr Rhianna McClymont, Lead GP at Livi. ‘Emotional abuse can be harder to spot, but clues can be that a partner constantly puts you down or criticises you, or makes you feel nervous, intimidated or unsure of yourself.’ 

Control is one of the common signs of an emotionally abusive relationship — control of money, the clothes you wear, the friends you see or things you do. ‘If your partner is tracking your movements and constantly checking up on you, or checks your messages, those are other warning signs,’ says Dr McClymont.

## What are the signs of emotional abuse by a partner? 

Some signs of emotional abuse could be if a partner...

- Continually criticises or belittles you – so you feel as though no matter what you do, it’s never good enough
- Humiliates and shames you in public
- Makes cruel jokes at your expense then tells you you’re over-sensitive if you get upset
- Blames you during all arguments
- Denies or downplays that the abuse is happening
- Isolates you from family and friends – so the more isolated you feel, the more you lose perspective and become more dependent on your partner
- “Gaslights” you – this could involve saying things they later deny, or insisting you said or did something that’s not true
- Controls your money, or does not give you enough to buy food or other essentials
- Threatens you or insinuates they may hurt you physically, leave you or make you suffer in some way
- Destroys things that belong to you or invades your personal space
- Uses emotional blackmail – getting you to do what they want by playing on your fear, guilt or compassion

## What is sexual coercion?

Sexual coercion is unwanted sexual activity that happens when you’re pressurised, tricked or forced, in a non-physical way. Coercion can make you think you ‘owe’ sex to someone. It’s a form of emotional abuse that can affect women and men. In a healthy relationship, you never have sex unless you want to. 

__Signs of sexual coercion may include being:__
- Threatened if you don’t have sex 
- Bullied and worn down by someone to have sex
- Lied to or promised things if you have sex
- Kept awake until you agree to have sex

## What are the effects of emotional abuse?

‘Emotional abuse is extremely harmful,’ says Gauffin. ‘The abuser inevitably starts off by being loving, caring and sweet. But once they know you trust and care about them, their behaviour changes.’ 

The abuser may become like Jekyll and Hyde – loving and attentive one minute, turning nasty, vicious and controlling the next. 

‘This unpredictability leaves you on tenterhooks,’ she explains. ‘You can’t relax, as their mood can change at any time. You constantly feel as if you’re walking on eggshells.’ 

To the outside world, the emotoinal abuser may appear charming and reasonable. ‘You may feel as if you’re going mad and start to doubt your judgement,’ says Gauffin. ‘You may not even realise what’s happening and blame yourself when they blow hot and cold. But this is all part of the manipulation to make you feel as if you’re the one in the wrong.’

‘The emotional toll can make you feel moody, irritable and constantly on edge,’ Gauffin continues. ‘You may find it difficult to think straight and become more withdrawn and isolated from friends and family, which makes you even more vulnerable.’ 

Symptoms of emotional abuse may also start to show in your behaviour. You may become more self-destructive, for example drinking or smoking more to help you cope. Or you may lose your appetite and find your sleep is affected. 

‘Emotional abuse can also lead to mental health problems like [anxiety](https://www.livi.co.uk/medical-advice/mental-health/anxiety/) and [depression](https://www.livi.co.uk/medical-advice/mental-health/depression/),’ says Gauffin. ‘In some cases, you may develop symptoms of [post-traumatic stress disorder (PTSD)](https://www.livi.co.uk/medical-advice/mental-health/post-traumatic-stress-disorder/) such as flashbacks, intrusive thoughts and nightmares.’    

## What you can do if you’re a victim of emotional abuse

‘The first thing is to recognise that things aren’t right,’ says Gauffin. 

‘It can be much easier for many people to leave a physically abusive relationship, because it’s so obviously wrong. The signs of an emotionally abusive relationship are more complex, and it can take a while for someone to realise what’s going on.’

But the longer the situation continues, the greater the risks to your mental and physical health. And, in some cases, emotional domestic abuse can escalate into physical abuse.

‘Don’t let the pandemic put you off, even if you’re isolating,’ says Gauffin. ‘The longer you stay, the worse it can get.’

## What if a friend is showing signs of emotional abuse?

‘Signs and symptoms of emotional abuse can be difficult to spot, but look out for a friend or relative who seems to have changed recently — becoming more insecure, apologetic or anxious,’ says Dr McClymont. 

‘Another warning sign is if their partner makes hurtful comments or jokes at their expense in front of you, or constantly checks in on them to find out where they are or what they are doing.’

To help a friend experiencing emotional abuse, Dr McClymont recommends:

- Keep an eye on loved ones and talk to them if you see or hear something that worries you 
- If someone confides in you about abuse at home, it’s important to believe them, listen to their story, and help them to get the right support
- It’s important not to pass judgement. Nor to bombard them with advice and start telling them what they should or shouldn’t do
- Don’t criticise or shame someone for not leaving an abusive relationship earlier. When it comes to emotional abuse it’s sometimes difficult for someone to first recognise that they’re a victim, and then to leave the relationship
- Whatever decision your friend makes, be there for them. They may not feel strong enough to leave right now, but with your encouragement and support this is something they can work towards in the future. The worst thing you can do is turn away, as this will make your friend feel more isolated. 

## The Signal for Help hand gesture

Since domenstic violence against women and girls increased in the pandemic, the Signal for Help hand gesture has been created by the Canadian Women's Foundation. This can be used either in person or over video call to quietly let others know you're unsafe and need help. 

To perform the signal, hold one hand up with your thumb tucked into your palm then fold your other 4 fingers over your thumb to cover it.

![Violence at home Signal for Help hand gesture](//images.contentful.com/h8qzhh7m9m8u/5BwSQsNTOR3X5vgZyjXIEm/e7f6077520d55351581c1a685835471d/3001x2918_-_In_article.jpg)

If you see the signal, try to safely check in with the person to find out what they want you to do. If they're in danger, call 999.

## How a GP can help

‘If you’re in an emoptionally abusive relationship and don’t know where to turn, talk to a doctor,’ says Dr McClymont. 

‘They can help you access organisations like emergency support groups and shelters. They can also refer you to a psychologist or psychotherapist, if you feel you need emotional or mental health support before taking steps to make the break.’ 

## Emergency help for emotional abuse

There are many services that provide support. Women and children’s charity Refuge provides emergency shelters for women who are fleeing domestic abuse and a range of support and information on how to recognise and recover from abuse.

It runs a 24-hour free domestic abuse helpline on 0808 2000 247. Women’s Aid also offers support, information and live chat for victims. For men, the charity Respect provides advice and help on 0808 801 0327.

__This article has been approved by Dr Rhianna McClymont, Lead GP at Livi, and Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Livi.__


kry.co.uk > article page> CTA

Speak to a GP about emotional abuse

Livi.co.uk > Your health > 10 signs of emotional abuse in a relationship

Domestic violence Signal for Help hand gesture

Abuse doesn’t always carry physical scars — it can also be emotional. Here are the signs and how to seek help

Kry.co.uk > Your health > 10 signs of emotional abuse in a relationship

10 signs and symptoms of emotional abuse in a relationship

Family

Family health

10 signs of emotional abuse in a relationship

If you’re experiencing suicidal thoughts and feelings, you’re not alone. Suicidal feelings are more common than you might think and many of us will experience them at some point in our lifetime. While these feelings are frightening, it’s important to remember that they aren’t permanent and most people who experience suicidal thoughts don’t act on them. 

‘Luckily, there’s plenty of help available for suicidal thoughts. With the right support, it’s possible to feel okay again,’ says Dag Härdfeldt, Kry Psychologist.

## Why might you have suicidal thoughts? 

‘Suicidal thoughts are complex and there’s often a combination of factors behind them,’ says Härdfeldt. Everyone deals with life’s challenges differently. Often, suicidal thoughts are a coping mechanism or an understandable option to escape the pain. 

‘Suicidal thoughts can be seen as someone’s attempt to cope with a problem that is perceived to be very hard or impossible to solve,’ adds Härdfeldt. ‘The issue is that suicide is a permanent and irreversible way to cope with a problem that might be temporary.

‘It’s important to remember that the difficulties you’re experiencing can change, but that decision is so final it excludes all other decisions and possibilities.’ 

## What’s the difference between active and passive suicidal thoughts?

There are two kinds of suicidal thoughts: active suicidal ideation and passive suicidal ideation. Passive suicidal ideation means having theoretical thoughts about ending your life without the intention of acting on them. These thoughts might be regular but fleeting. 

Active suicidal ideation refers to making clear plans to end your life. Passive suicidal ideation can also turn into active suicidal ideation either slowly or suddenly.

‘In general, forming plans to end your life does put you at a higher risk of suicide,’ explains Härdfeldt. ‘The more concrete and advanced the plan is, the higher the risk tends to be.’ 

Regular thoughts of suicide should never be dismissed or taken less seriously because someone doesn’t have an immediate plan. It’s important to get help as soon as possible, whether that’s by speaking to friends or family or approaching your doctor. 

### How to deal with suicidal thoughts

If you find yourself having suicidal thoughts, it’s important to know you’re not alone, and there are things you can do to feel better. Here are some steps you can take right away. 

1. __Share how you’re feeling with someone you trust__

Talking about your suicidal thoughts can help. ‘The first and most important step is to share your thoughts with someone you trust,’ says Härdfeldt. 

‘Don’t hold on to these thoughts alone, and don’t let them go unchallenged. Remember, there’s an overwhelmingly high chance that your judgement is impaired if you’re seriously considering suicide.  

‘Sharing these thoughts is one of the most powerful ways to get help. Talk to your family or friends, or if you don’t want to confide in people you know, there are online support groups, emotional support lines and apps where you can share your feelings and remain anonymous.’ 

2. __Be around other people__

‘If you feel that your suicidal thoughts are becoming more intrusive and there’s a chance that you may act upon them, you should make sure you’re not alone,’ advises Härdfeldt. ‘Coping alone can feel like a huge responsibility – and you might feel forced to make a decision that can’t be reversed.’

If you don’t want to be with people you know, find somewhere you feel safe, like a library, park, coffee shop or 24-hour supermarket. Just being around others can help, even if they don’t know how you’re feeling. 

3. __Recognise that suicidal thoughts are temporary__

‘If you’re experiencing intense emotional distress, try to remember that emotions always change over time and are not permanent,’ explains Härdfeldt.

‘It’s impossible to get stuck forever in a negative emotion, so it’s really important that you don’t make a decision solely based on your current emotional state. Remind yourself that during times of intense emotional distress, emotions always change, even though the pain can feel never-ending.’

4. __Make a safety plan__ 

Develop a safety plan that you can use at times when you may be thinking about suicide. ‘For some people, it can help to make a list with simple detailed instructions of what you should do during a crisis,’ says Härdfeldt. Make specific and concrete steps, so there’s no need for decision-making. 

The plan may include: 

- A telephone number for helplines or listening services 
- An emergency contact (family, friend, therapist or doctor) who is aware of your situation and can help
- Details of a safe place to go
- An activity that you find calming or distracting 

5. __Learn to show yourself kindness and self-compassion__

If your suicidal thoughts are getting worse, Härdfeldt suggests making a checklist of your basic needs and seeing if any areas can be improved. 

‘It’s important to show yourself kindness and compassion when you’re experiencing suicidal thoughts, and remove as many demands as possible. Focus on your basic needs: get plenty of sleep, eat healthy meals, do some physical activity and spend time with family and friends,’ says Härdfeldt. 

Avoid things that can override your emotions and judgement, such as alcohol and recreational drugs. 

6. __Seek professional support__

Support from family and friends is invaluable, but some people may need to seek professional help to overcome their suicidal thoughts. ‘Talking to a professional may seem like a scary prospect, but it’s their responsibility to evaluate your thoughts and offer you the right treatment,’ says Härdfeldt.

[Speaking to a Kry GP](/your-health/talking-about-mental-health-with-a-gp/) is a good place to start. They can refer you to talking therapies or specialist services, including a community mental health team. They can also prescribe you medication. 

__How to get help if you’re in real danger of taking your own life__ 

If you’re at risk of acting on your suicidal thoughts or harming yourself, call 999 or go to A&E. You can also call a 24-hour helpline like Samaritans at 116 123.

Alternatively, mental health crisis teams are available locally round the clock, or you can request an emergency GP appointment. 

If you’re struggling with suicidal thoughts, there’s help and support available. Change is always possible – and many people with suicidal thoughts recover. 

__This article has been medically approved by Dag Härdfeldt, Kry Psychologist__


kry.co.uk > Your health > What to do when you’re having suicidal thoughts – according to a psychologist 

Suicidal thoughts

If you’re thinking about suicide, it’s hard to see a way through. A Kry Psychologist shares his advice on ways to overcome these thoughts. Read on for information.

kry.co.uk > Your health > What to do when you’re having suicidal thoughts – according to a psychologist

A pyschologist's advice for managing suicidal thoughts | Kry UK

kry.se > Medical reviewer > Dag Härdfeldt

What to do when you’re having suicidal thoughts – according to a psychologist

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