kry.co.uk > Your health

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

kry.co.uk > Your health > Metainfo

Your health | KRY

It’s perfectly natural to feel stressed about a situation that you can’t control – and the coronavirus pandemic fits that bill for most people. But while getting a good night’s sleep is vital for your physical and emotional wellbeing, it can also be the first thing to suffer in times of uncertainty. 

 
‘If you’re not going out to work, are less physically active during the day and are feeling more stressed, it can impact on the quality of your sleep.’ says Jesper Enander, Chief Psychologist at KRY/Livi.
 
‘If you’re having sleep issues on a regular basis, it can undermine your physical, emotional and mental health.’
 
Here are some of the ways your sleep might be suffering.
 
## 1. 	You can’t sleep
 
If you’re lying in bed worrying, your body will be in a state of high alert. Instead of winding down for sleep, it continues to produce stress hormones, including cortisol and adrenaline. If you’re stressed when you go to bed instead of dipping, they stay elevated, keeping you alert and awake.
 
## 2. 	You’re waking in the early hours
 
If your body is producing too much cortisol you might be struck with an unwelcome hit of wakefulness around 3-4am. Under normal conditions, cortisol helps to regulate bodily processes, including blood sugar levels, metabolism and inflammation. But too much produced over a prolonged period disrupts sleep.
 
## 3. 	You’re having vivid dreams
 
Are your dreams more vivid lately? Social scientists from the UK’s University of Swansea’s Department of Psychology have said many people are reporting longer and more intense dreams since the pandemic. With so many now working from home, they theorised, people are sleeping longer in the mornings and having more non-rapid eye movement (REM) sleep, which is when dreams are more intense.
‘Many people are more fearful and worried by the events that are unfolding now, so it’s not surprising dreams are more vivid,’ says Enander. ‘Dreams are one of the ways we process what’s happening in the day. If your life feels more stressful it will be reflected in your dreams.’   
 
## How to deal with stress for better sleep quality
 
No matter how anxious, stressed or helpless you feel about the current situation, it is possible to counteract your body’s reaction to stress. 
 
## Try a 5-minute meditation

If you’re feeling overwhelmed by stress, regular meditation can bring about physiological changes that will help you to feel physically and mentally calmer. Try this daily for 5 minutes or longer:
- Find a quiet place to sit comfortably where you won’t be disturbed
- Close your eyes
- Inhale and exhale slowly and deeply. Focus on each breath 
- You can also choose a word or mantra such as ‘love’, ‘joy’, ‘peace’, ‘perfect health’ and focus on it.
 
## Use yoga to relax

Yoga can help to reduce stress and anxiety and now research shows it can aid sleep too. Try these three yoga poses before going to bed:
- __Legs up the wall__ - Sit sideways against a wall with your legs straight out in front of you. Gently lower yourself to lie on your back on the floor and raise your legs straight up the wall. Keep your hands and arms relaxed at your sides 
- __Lying butterfly pose__ - Lie flat on your back, dropping your knees out to the sides, pressing the soles of your feet together
- __Relaxation pose__ - Lie on your back with arms and legs straight but relaxed. Keep your hands open, palms up. Roll your ankles open to the sides.
Hold each pose for 1-5 minutes, breathing slowly and deeply.

## Try a simple breathing technique

When you inhale slowly and deeply, you take in more oxygen and this brings down your heart rate and blood pressure. Before bed or if you wake up in the early morning, lie down and focus on your breathing. Inhale gently for 4 seconds and exhale gently for 4. Repeat for 1-5 minutes.
 
## Talk about your dreams

One way to make sense of what you’re feeling is to talk about your dreams. This can be helpful because dreams are metaphors for what’s going on in your daily life, so they reveal what’s going on for you emotionally.
 
## Sleep better with good pre-bed hygiene

As well as reducing stress there are simple, practical steps you can take to ensure a good night’s sleep. Enander recommends the following:
- Try to set a routine and go to bed at the same time every day
- Make sure your bedroom isn’t too hot or too cold. The ideal temperature for sleeping is 14-18C (60-64F)
- Enjoy a bath 90 minutes before bed. This lowers your core body temperature, signalling to your brain that you’re ready for sleep
- Avoid stimulants such as alcohol, coffee, tea and energy drinks six hours before you plan to go to sleep
- Exercise regularly, every day. If you’re not expending enough physical energy, it is harder to get to sleep. Ideally, do this outside during the day (if you can) as daylight helps to normalise your sleep/wake cycle
- Practise some form of relaxation before bedtime such as yoga, meditation or breathing exercises
- Try not to watch the news or read anything that will make you feel stressed last thing at night
- Only use your bedroom for reading, sleeping and making love, so you don’t associate it with work or other activities
- Keep technology out of the bedroom as the blue light from laptops and mobiles will keep you awake (it stops your body from producing enough of the sleep hormone, melatonin).


livi.co.uk > Your health > 3 ways stress can disturb your sleep

3 ways stress can disturb your sleep image

If the past few months have brought you bouts of insomnia or early morning wakefulness, we have practical advice

kry.co.uk > Your health > 3 ways stress can disturb your sleep

3 ways stress can disturb your sleep

General health

General health and seasonal

Doing more of your everyday activities at a higher speed and intensity could be just as effective as structured fitness. These can include anything from carrying heavy groceries home to running up and down the stairs and even doing housework.

## High-intensity everyday activity – no gym required

You’ve probably heard of High-Intensity Interval Training (HIIT) where you work out hard and fast for a short time, say 30 seconds, then rest for another set period, such as another 30 seconds. This is repeated for any time between five to 20 minutes.

A variation of this is the new trend called High-Intensity Incidental Physical Activity or HIIPA and it’s all about doing your everyday activities in the same bursts of intensity throughout your day.

In a report published last year in the British Journal of Sports Medicine, scientists argued that many daily tasks could count as high-intensity physical activity if they’re done with enough intensity. 

These activities can be incorporated into your everyday life – even if you’re mostly confined to your home because of lockdown or social distancing measures. 

## How to fit more short bouts of intense movement into your life

There’s no time commitment with HIIPA, all you need to do is increase the intensity that you put into the activities that you would normally be doing.  

According to researchers behind the report, to turn an everyday activity into HIIPA you need to exert yourself to about a 15-20 capacity where 20 is the hardest you can possibly go. Then continue that activity for two to three minutes.

By completing seven to eight sessions of HIIPA daily, you could get 15-25 minutes of high-intensity physical activity each day. That adds up to 105-175 minutes of activity a week.

Here are some ideas for getting more activity into your day. Try each one for two to three minutes and aim for seven to eight short sessions a day:
- Carrying heavy groceries home from the shops (make sure your load is balanced on both sides or carry them in a backpack and also bend your knees and keep your back straight as you pick them up)
- Running up and down the stairs as fast as you can
- Doing squats while you’re waiting for the kettle to boil
- Vigorous housework
- High-speed walking
- High-intensity dancing at home (the children can join in too)
- Gardening or mowing the lawn at a higher speed

According to the [World Health Organisation](https://www.who.int/dietphysicalactivity/factsheet_adults/en/ "WHO website"), we should all be doing either 150 minutes of moderate activity or 75 minutes intense exercise each week. 

That means fitting in seven to eight daily HIIPA sessions could cover your weekly exercise without setting foot in a gym.

Make sure to warm up before starting each activity, by doing the exercise gently at first and then stretching out your muscles to avoid injury (particularly if you do not exercise normally).

## The health benefits of exercise

Doctors are so convinced of the health benefits of exercise that many medics now prescribe exercise for conditions as diverse as type 2 diabetes, mild depression and arthritis. Here are just some of the benefits:

## General health

Research shows that regular exercise can lower your risk of developing heart disease, type 2 diabetes, stroke and some cancers. It can also improve self-esteem, mood, sleep and energy levels. 

According to the NHS, people who exercise regularly have a 35% lower risk of having a heart attack or stroke, a 50% lower chance of developing type 2 diabetes or colon cancer, an 83% lower chance of developing arthritis and are 30% less likely to suffer with depression.

## Immunity

Exercise strengthens your immune system by releasing high levels of the chemical interleukin 7 (IL-7) into the bloodstream. This helps your body to produce new T cells. These are types of white blood cells essential to the functioning of your immune system. 

Moderate exercise also helps to reduce inflammation in the body, the hidden cause of many serious health conditions.

## Mental health

If you’re feeling overwhelmed by fear and anxiety caused by what’s happening right now, this is all the more reason to get moving. When you exercise, your brain releases feel-good chemicals called endorphins, which help you to feel less stressed and anxious both in the short and long term. 

## Other ways to be more active at home

You can get creative with adding more activity into your everyday life. Here are some suggestions:
- Try standing at your desk instead of sitting – standing uses more muscular effort and over the course of the day will burn more energy.
- Take an activity break every hour. This could be as simple as going into your garden (if you have one) and using a skipping rope for two to three minutes or doing 20 push ups or 50 lunges between work tasks. Over the course of an eight-hour work day it adds up.
- Take walking calls. Every time you get a call in which you don’t need to take notes, walk while you talk – even if it’s just around the house – for the duration of the call.

livi.co.uk > Your health > How to fit exercise into your daily life

How to fit exercise into your daily life image

You don’t need the gym to stay active. Short bouts of intense physical activity worked into your daily routine can be just as effective

kry.co.uk > Your health > How to fit exercise into your daily life

How to fit exercise into your daily life

Your gut is home to trillions of bacteria that are essential to your health. 

This complex system of bacteria benefits your health in positive ways, for example by producing serotonin, a neurotransmitter essential to a happy, calm mood.

But this colony of intestinal flora - sometimes called gut microbiota - is also closely linked to another key function essential to your health, your immunity.

Your immune system is a bit like your body’s boundary system, if it senses something isn’t right, it will respond in a way that promotes healing.
 
So, making sure your immune system is in top shape is a great measure to keep yourself healthy.

## How your immune system is connected to your gut

Your gut contains a thin wall of cells that work as a barrier between what stays in your intestine and what passes into your bloodstream.
 
Behind that barrier are cells linked to your immune system that are constantly sensing what is in your gut. 

These cells are a vital part of the body’s immune response when you’re sick. 

## Eat for your gut bacteria, support your immunity

Every time we eat, our gut bacteria break down our food and use it to grow.
 
As this process occurs, healthy gut bacteria produce beneficial compounds that help you function optimally and are beneficial for the way your immune system functions.
 
It is also possible that if you have an imbalance of bacteria in your gut they can produce compounds that lead to an inflammatory response that isn’t supportive for your overall health and immunity. This can be caused by stress, a highly processed diet or repeated bouts of antibiotics, amongst other things.
 
That’s why eating a diet that encourages a healthy balance of bacteria is so important – to ensure your gut bacteria (gut flora) aren’t wasting their precious immune response resources fighting inflammation.

Having a gut containing plenty of healthy bacteria leaves the immune system with plenty of time to handle its many complex everyday functions.
 
## Why you need healthy, balanced gut flora
 
Everyone’s gut flora is individual to them, almost like our own personal bacterial blueprint. So, what’s good for one person, might not work for the next. 

But what we do know, is that eating a diet rich in vegetables and fruit and healthy fibres (see below), as well as low in sugar and processed foods, can help the balance of bacteria in our gut. 

Try also, to ensure you eat mindfully and slowly, sitting down at the table and taking the time to be present with your food. This helps the digestive process; essential to gut health. 
 
The trick then, is to optimise your lifestyle for a healthy balance of bacteria in your gut, thus maximising your immune system’s ability to do its job and rise to challenges.
 
## 5 ways to keep your gut bacteria happy and support your immunity
 
1. __Eat fermented foods__ such as kimchi, sauerkraut, kombucha, yoghurt and kefir. These are important as they are sources of healthy bacteria.
2. __Get enough prebiotic fibre__. Prebiotic fibre foods are essential because they feed those healthy bacteria and encourage them to grow. Gut-friendly prebiotic fibres include fruit and vegetables, especially Jerusalem artichokes, asparagus, onions and garlic, tomatoes (see below), whole grains and legumes.
3. __Choose vegetables in a range of different colours__. These contain essential antioxidants called polyphenols that activate pathways to help reduce your body’s inflammatory response. They are also rich in insoluble fibre that your body can’t ordinarily break down. This is not only good for feeding gut bacteria, it helps material move through the gut.
4. __Exercise__. That daily run or walk is essential to the health of your gut as well as the rest of your physical and mental wellbeing. So it’s important that you do something mildly strenuous every day. Exercise gets your blood circulating, and the mechanical action of bouncing up and down helps move things through the gut too.
5. __Limit refined carbohydrates, processed, fried and high sugar foods__. These can lead to an imbalance of bacteria in the gut.
 
## What should I do next?

- Eat a wide range of vegetables and fruit – these contain insoluble fibre that feed healthy gut bacteria and have anti-inflammatory properties that benefit your immune system
- Add fermented foods and drinks to your diet. Good sources include live yoghurt, kefir, sauerkraut, kimchi and kombucha.
- Sit down and take time to appreciate and chew your food - this benefits your gut bacteria and helps digestion.

__Reviewed by__: Hemal Shah, Lead GP, Kry

kry.co.uk > Your health > This is how your gut bacteria affects your immune system

This is how your gut bacteria affects your immune system

Did you know that up to 80% of your immune system is found in your gut? The good news is, with a few simple lifestyle tweaks you can help support your gut bacteria and your immunity

Effects of gut bacteria on your immune system | Kry UK

Social distancing may be the norm at the moment but that doesn’t have to mean losing connection with friends, family and loved ones.
 
Technically speaking, it’s still possible to socialise, albeit virtually, and now more than ever is a time to remain connected with others.
 
Prior to social distancing, it would be normal to offer a hug to someone going through a hard time, says Kry/KRY chief psychologist, Jesper Enander. ‘Physical contact calms us down. Hugs help us and it’s what we want to do during tough times,’ he says.
 
During periods of isolation, you can substitute physical contact with other means of support through, for example, messaging, social media and virtual meeting apps. Everybody will require different forms and levels of support depending on their circumstances.
 
Understanding how you can help is important but caring for, or worrying about, somebody can leave you feeling mentally and emotionally drained. So, make sure you’re taking care of yourself as well.
  
We have expert advice on how to connect when someone you know is facing a particularly challenging time.
 
## Supporting people who are grieving
 
It can be hard to know how to offer support to people who have lost someone dear to them. 
 
‘Supporting people who are grieving is not a common experience for most people,’ notes Enander. Although you might not know how to deal with the situation, you should not resist getting in touch. ‘Call them, reach out, ask them how they’re feeling. Don’t be afraid to do that,’ he says.
 
One important distinction, he explains, is whether you’re being empathetic or sympathetic. 
 
In this situation, empathy is most important as it focuses the attention on the person suffering rather than yourself. 
 
‘Understand people’s feelings and listen to what they’re saying, rather than trying to be sympathetic and saying, ‘I understand… I feel that way too’. That’s not what a grieving person wants to hear.’
 
Listening is one of the best skills you can implement at this time. Enander recommends:
 
- Validate their feelings.
- Acknowledge their emotions.
- Don’t be overly-focused on problem-solving.
- Ask how you can be of help.
- Let them know you’re there for them.
 
It’s also worth considering how the person would prefer you to contact them. It’s important not to make assumptions – some people coping with a bereavement might find a text message easier to respond to than a phone call.
 
Enander says there are stages to grieving: denial, anger, sadness and acceptance. ‘It’s not uncommon for people to want to be left alone and you have to respect that,’ he says.
 
Some people will adopt positive daily routines (getting enough sleep, food, drink and rest) while others may use more negative behaviours (drinking too much or sleeping the whole day) to escape or numb the pain. Try to help them focus on maintaining healthy routines, even if they are hurting from the loss of a loved one.  
 
‘You don’t want to be too pushy if someone has died,’ says Enander. It can be useful though, to remind them to take care of themselves. ‘Make sure they eat regularly, drink regularly, sleep properly and have some structure in their daily life.’
 
## Supporting those who have lost jobs
 
If somebody you know has lost their job or main source of income as a result of the economic pressures of the Covid-19 outbreak, they may be going through a range of emotions. These can range from fear and sadness to a lack of confidence and self-doubt.
 
Enander recommends you focus on the positives as it’s easy for the person who’s suffering to have a lot of negative thoughts such as, ‘I’ve lost my job, I’m never going to work again, I’m in a crisis’. To shift these thoughts, help them see positives in their life such as children, family and good health.
 
If people are suffering financially, small gestures such as dropping off food and care packages can offer practical short-term help. Leaving dinner on the doorstep for example, shows you’re thinking of them but also helps them maintain a routine.  You can also help them find out about the financial support available from the government and national charities.
 
If people continue to withdraw and won’t get in touch, Enander stresses that it’s important to continue to reach out. ‘They are going through a lot. It’s not expected that the person will reach out - let them know you are there for them anytime.’
 
## Connecting with elderly friends and relatives
 
Your elderly friends and loved ones may find themselves isolated at home, as a result of the current recommendations. 
 
This could result in increased loneliness which - even without social distancing - can be more damaging to overall health than obesity or smoking  A Harvard study has shown relationships and strong connections are the key to a healthy life..
 
For this reason, try and make sure you’re connecting with friends and relatives. 
 
You can still organise virtual events through apps such as Zoom that allow for multiple users to chat together and there are plenty of games you can play with them online. Here are some suggestions:
 
- A virtual quiz night.
- Video call for a dinner gathering.
- Have a virtual book club
- Play drawing and guessing games.
- Play online board games together such as Chess, Monopoly or Scrabble.
 
If you don’t live close by to elderly relatives or friends in isolation, ask neighbours to check in with them and update you. 
 
If you are nearby, you can help by perhaps dropping off groceries and/or medication on their doorstep. This can provide support and a sense of community.
 
## Helping elderly loved ones prepare for an emergency 
 
While it may be upsetting to think about the idea that elderly loved ones might at some point face a medical emergency, in the current climate, it’s useful to be prepared just in case. 
 
The best way is to make a plan. For elderly relatives and neighbours, the phone is a lifeline, as is having a system in place for regular check-ins. A family or friend rota can help make sure somebody is regularly calling and checking on them.
 
It can also be helpful to ensure elderly loved ones have a copy of emergency numbers by their phones if they feel unwell or need emergency help.
 
Encouraging them to create an emergency supply kit with a few days’ worth of medicines and useful items such as spare batteries, glasses and syringes could be useful.
 
Keeping a list of contact numbers and personal details in the kit could be beneficial so emergency services have all the relevant information they may need.
 
__Emergency kit recommended contents:__
 
- medication they’re taking
- GP and pharmacy details
- insurance details if applicable
- A phone charger
- ongoing treatment details
- allergy information
- support services they use
- Information on mobility challenges
 
There are also charities and organisations that offer support. This could range from helping out with phone lines to food collections and drop-offs for more vulnerable groups.
 
If you’re able, there are many ways to help during this time. ‘Continue to ask yourself if there’s anything you can do to help other people now.’ says Enander.
 
__Practical steps to help:__
 
- Reach out and be a listening ear. Don’t push advice on people who are grieving or have lost their jobs but acknowledge their feelings and ask how you can help.
- Connect with friends and family in isolation with virtual meetings and games.
- Think about practical ways you can help as well as phone calls and messages.

__Reviewed by:__ Harriet Bradley, Medical Director, Kry

kry.co.uk > Your health > supporting others during difficult times

Supporting others during difficult times image

As humans, our natural instinct is to connect, especially during challenging times. The good news is, even with restrictions in place, there are plenty of ways we can help each other.

Supporting others during difficult times

Getting together with friends, talking, hugging and having sex. They’re simple human pleasures that make life more bearable when the world gets scary. 

It’s only natural when there’s a crisis that people turn to each emotionally and physically.  Only this time, the risk of Covid-19 has turned every human interaction on its head – including our sex lives. 

Now more than ever, it’s important to safeguard our most intimate relationships and look after our sexual health.

## The new rules of safe sex
 
The Covid-19 outbreak has brought with it a whole new set of sexual circumstances. Here’s how to navigate through them.
 
## For couples living together

‘Sex is just as risky as kissing, touching or shaking hands with someone,’ says London GP, Dr Gill Jenkins. ‘But, if you’re isolated together and not in contact with anybody else, then you can have sex as normal. 

‘If one of you is a key worker (for example, a healthcare worker, retail or human resources, teacher or delivery driver) and still going out to work, where you’re exposed to other people and situations - it may put your partner at risk. 

‘You may be maintaining scrupulous hygiene, washing your hands, using sanitizer, masks and gloves. But, ideally, if you can, in this situation you should be isolating anyway and avoiding sex with each other.’ 

‘You might want to consider sleeping in separate bedrooms as well as using your own plates, crockery and towels. You can sit in a room together, but keep your distance.’

## For couples living apart

Couples in relationships but living apart should think twice before seeing eachother and having sex. ‘If you don’t live with your partner, having sex is risky,’ says Dr Jenkins. ‘While it might be tempting to carry on as normal, until testing comes in fully for everybody, we all have to assume we’re a risk.
 
‘You just have to think how you’d feel if you caught the virus and passed it onto a parent, friend, elderly or vulnerable person.’ 
  
## For singles

‘If you’re single, this is definitely not the time to have sex with new people,’ says Jenkins.  ‘Otherwise, you’re putting yourself and others at risk.  Even if you live on your own - do you trust a new person enough to have sex with them and risk your health?’ 

Also, don’t forget, some people may be carriers and display no symptoms, while putting others at risk. ‘When it comes to keeping safe, you have to do the bottom line and keep your distance.  If you’ve recently kissed or had sex with someone who you suspect has gone on to develop coronavirus, you might want to consider self-isolating.’

__Remember the latest government measures state that you can only leave your home:__
- to shop for basic essentials – only when you really need to.
- to do one form of exercise a day – such as a run, walk or cycle, alone or with other people you live with.
- for any medical need – for example, to visit a pharmacy or deliver essential supplies to a vulnerable person.
- to travel to and from work – but only where this is absolutely necessary.

## What should I do next?

- __The safest person to have sex with is someone you live with__ – Avoid close contact – including sex – with anyone outside your household.
- __If you usually meet partners online, take a break from in-person dates and sex__  Instead, consider virtual dating.
- __Do not have sex if your partner does not feel well or has new symptoms__ such as a fever, cough, sore throat, is suspected of (or has been diagnosed with) with Covid-19.  You will both have to self- isolate.
- __Err on the side of caution__ If you’ve recently kissed, or had sex with someone who you suspect has gone on to develop coronavirus, consider self-isolating.

__Reviewed by:__ Hemal Shah, Lead GP, Kry

kry.co.uk > Your health > Is having sex safe during social isolation?

Is having sex safe during social isolation?

With over a billion couples in lockdown across the globe, we ask the experts how to stay sexually safe

With so many of us now working from home as a result of the new restrictions, you may be wondering how to embrace the situation – perhaps even make the most of it.

Whether you live in a tiny studio, a flat, or a house, there are small, simple changes you can make to create a comfortable workspace that benefits both your health and productivity.

## How to create a healthy work station

It’s important to arrange your work area ergonomically. Maintaining good posture, sitting comfortably and minimising any extra physical stress on your body is crucial to avoid aches, pains and strains.

The following tips can help: 
- __Designate an area for working__. Even if you haven’t got much space, try and organise a separate work zone. This can be at your kitchen table, as long as you make it comfortable. Or, find another area where you can set up your computer and chair.
- __Don’t be tempted to work on the bed or sofa__. Sitting hunched over a laptop on a soft surface won’t support your body in the right way. Ideally, work with two keyboards. Turn your laptop into a desktop and use the extra keyboard to type with.
- __Sit in a proper chair that supports your back__. Your feet should be flat on the floor in front of you with your knees slightly lower than your hips. Keep your shoulders relaxed.
- __Position the screen directly in front of you__. Make sure the monitor is about an arm’s length away, with the top of the screen roughly at eye level.
- __Prevent repetitive strain__. When you’re using the keyboard, make sure your wrists and forearms are straight and level with the floor. Leave a gap of about 10–15cm at the front of the table or desk, to rest your hands between typing. Keep your hands bent in an L-shape and your elbows by your sides.
- __Use a headset__. If you spend a lot of time on the phone this will help prevent aches in the neck and shoulders and upper body strains.  

__Get outside for 20 minutes to refresh yourself__ 

Spending time in the garden (if you have one) or going for a short walk (while you’re allowed to go out of the house to take daily exercise), can help to reduce stress, and enhance your mood, wellbeing and productivity.

__…or bring nature to you__

Simply being able to see nature can have a positive impact on your mood, energy and productivity. So, if you can’t get outside, put a plant somewhere you can see it from your workstation.

Research at the University of Exeter showed that having plants in the workplace increased wellbeing by up to 47 per cent, creativity by 45 per cent and productivity by 38 per cent.

## Clear the clutter

It’s hard to keep a clear mind and work effectively if you’re surrounded by clutter. So, use this opportunity to declutter your home.

Give everything a thorough clean and organise and streamline your cupboards, books, clothes, and any other belongings.

Too much clutter raises stress levels and if you’re stressed, this will make you less productive in your work. 

## Scatter your space with things that lift your mood 

Be choosy about the things you keep visible on your shelves and other surfaces. 

Ideally, try and choose those that have an uplifting effect every time you see them. 

Only surround yourself with pictures and objects that make you happy and lift your spirits.  Get rid of anything that makes you feel sad and depressed.

## Take a daily tech-break

Set aside some time each day when you completely disconnect from your mobile, laptop and social media.

Although technology might be your only means of communication now, too much can cause your mind to feel over stimulated and stressed.  It can also impact your sleep and over time, your mood. 

In fact, just because you’re at home doesn’t mean you have to be available all day.  Use this unplugged time to meditate, exercise, prepare lovely meals, read or just have a relaxing bath.

## Make exercise a priority

Exercising daily is one of the best things you can do to stay physically and mentally healthy. 

A burst of exercise first thing in the morning will set you up for the day.  It will energise you, enhance your mood, improve your ability to concentrate and think more clearly, and keep stress levels under control.

Mornings are a good time to take your daily walk, or an online class such as yoga, Pilates or cardio training.

## Turn your bedroom into a sleep sanctuary

If space allows, make your bedroom a place of retreat where you can switch off from work and the worries of the day.

Put your favourite fresh sheets on the bed. Create a small space with candles, incense, favourite photos and other objects that mean something to you, where you can meditate, reflect or take some quiet time for yourself. This will help you wind down and release the worries from the day.

__When you go to bed at night, make sure your bedroom is cool and dark.__

Keep electronic gadgets out, as the blue light from mobile phones and computers inhibits the production of the sleep hormone melatonin, essential to helping you get to sleep, and to staying asleep. 

Although these suggestions are quite simple, together they can have a real impact on how you feel while working from home. If all this seems a lot to think about, just try these three things: 
1. Work from the same place every day and avoid the sofa or bed, working on soft surfaces can strain your neck and back.
2. Get outside into nature for at least 20 minutes – or bring some flowers or plants in your view while you work.
3. Fill your workspace with things that lift your mood and get rid of as much clutter as you can.



kry.co.uk > Your health > How to be healthy when you work from home

How to be healthy when you work from home

Turn your home into a working sanctuary and keep yourself well with our simple guide.

At its heart, mindfulness is based around the idea of being absolutely present in the moment. This means taking regular time out to listen more to your own thoughts and feelings and to the world around you. The concept has a long history as part of religions such as Buddhism and Hinduism, and practices like yoga and meditation. 

## How does ‘being mindful’ help? 

When people suffer from stress, anxiety or are just worried, it is often the result of becoming focussed on negative thoughts that they might be having. This focus can lead to a growing sense of despair and a feeling that these worries are inescapable or cannot be solved. Using mindfulness techniques can help you step back from a problem and prevent you from getting ‘trapped in your head’. 

*"Even as we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk. All this may sound very small, but it has huge power to interrupt the 'autopilot' mode we often engage day-to-day, and to give us new perspectives on life."* __Professor Williams, former director of the Oxford Mindfulness Centre.__

Underlying all of this is the idea that our conscious and unconscious thoughts help drive our mood, often without us even realising. By becoming more aware of the present moment, we can often enjoy the world around us more and understand ourselves better.

Try it now. Stop reading this article for 1 minute. Close your eyes instead and listen to the sounds around you. Perhaps you feel just a little more relaxed? If so, that’s the power of mindfulness. If not, don’t give up – practice makes perfect. So here are some tips to help you on your way. 
## How to practice mindfulness
Here are 10 simple steps to get you started. 

__1. Switch off autopilot__, stop day-dreaming and focus on what you are doing – even when doing everyday things like washing-up or cleaning your teeth.

__2. Take a regular break__. Set an alarm each day, and take some time to practice being mindful.

__3. Avoid distractions__. Put away your phone. Switch off the TV. And take 15 minutes technology-free. 

__4. Find a happy place__. Find somewhere comfortable and quiet, perhaps outside surrounded by the sights and sounds of nature.

__5. Focus on your breath__. Listening to your breathing helps distract the mind.

__6. Stay in touch__ with the sights, sounds, smells and tastes you experience at any given moment. 

__7. Pay attention__ to the thoughts you have and the feelings they create. Make a mental note of them but then let them go. 

__8. Stay alert__. When you’re walking for example, look around and see what’s happening, watch people and things.

__9. Keep trying__. Each time it will get easier and the rewards will be greater. 

__10. Be inspired__. [Try a mindfulness app](https://www.nhs.uk/apps-library/category/mental-health/) to help get you started. 

And remember, mindfulness isn’t medically proven and won’t work for everyone – but there are  plenty of other ways to [help you beat stress](/your-health/managing-mental-health-during-coronavirus-lockdown/), whether it’s related to COVID-19 or anything else.

__Reviewed by:__ Hemal Shah, Lead GP, Kry

kry.co.uk > Your health > Why mindfulness matters

Why mindfulness matters

Discover how the simple techniques of mindfulness can help you feel more relaxed, positive and reduce feelings of stress.


kry.co.uk > Your health > Why mindfulness matters > Metainfo

 Why mindfulness matters

At difficult times like these, it’s very common to feel stressed or anxious. You may feel alone, fearful or worried about your family or money.

What’s most important is to remember that this is a natural reaction to the circumstances. Most people will be feeling some level of anxiety or stress right now, and being in lockdown, or self-isolating, and the subsequent loss of your normal routines and social contact, is likely to increase these feelings.

It’s important to acknowledge and respond to these feelings and not ignore them, and remember that what you are doing is very important to protect yourself and others. We hope these ideas help you cope during this unprecedented time. 

## Ways to manage fear or anxiety

### Be realistic about the risk
95% of people who have contracted the new coronavirus to date have recovered or are recovering. If you and your loved ones act on the government advice the strong likelihood is you will remain safe. 

### Share your worries
Talking to friends and family is the best thing you can do. Just hearing someone’s voice can make you feel less anxious. 

### Limit how much news you watch
Whether on TV or social media, it’s easy to get trapped in the 24-hour negative news cycle. Try not to. Limit the amount of news you watch or view online and do something else instead.

### Try a countering technique
If persistent negative thoughts take hold, try an exercise from Cognitive Behavioural Therapy (CBT). Confront your negative thoughts with a rational counter-statement. For example if you keep worrying that your parents may get ill, say to yourself, ‘Actually my parents are safe at home and not leaving the house. The chances of them catching COVID-19 are incredibly remote.’

### Have a good cry
Crying is the body’s way of releasing stress when things become too much. Sometimes the simple act of letting go of your emotions allows you to clear your mind and reset. 

### Remember it will come to an end
Right now every day may seem like forever. But we can already see countries who’ve been badly impacted by coronavirus coming out of it and returning to normal. We will too. 

## Some practical ways to relieve stress

### __1. Maintain a daily routine__
Create a new daily routine based around your stay-at-home life. Having a sense of structure is important – especially for younger children and families.

### __2. Do some exercise__
Not only is exercise a great stress reliever, it can also help strengthen immunity. [Find out why and read some tips to help you get active](/your-health/how-getting-moving-help-beat-coronavirus-stress/).

### __3. Try some breathing and grounding exercises__
Surprisingly simple breathing exercises and relaxation techniques can have a powerful and immediate effect on stress. There are a wealth of online resources for meditation and mindfulness – this [NHS-recommended apps list](https://www.nhs.uk/apps-library/category/mental-health/) is a good place to start. Or find some relaxation videos and techniques on the NHS Every Mind Matters YouTube channel.

### __4. Get some fresh air__
Although the opportunity to leave the house for exercise is limited, spending time in a garden, on a balcony or just opening windows will help. If the sun’s out, spend a short time relaxing in it to give yourself a natural mood boost. 

### __5. Treat yourself__
Tasty food, great music, a good book or a long, hot bath – whatever helps you, or just some time to yourself (especially if you’re self-isolated at home with family).

### __6. Find and ask for help__
If you are worried about financial hardship, anxious about vulnerable people in your family, or struggling with wider mental health issues, here are some other useful links.

For info on Employee Benefits and Rights Support, see [gov.uk](https://www.gov.uk/government/publications/guidance-to-employers-and-businesses-about-covid-19/covid-19-guidance-for-employees).

The NHS have advice on [__taking care of your mental health__](https://www.nhs.uk/oneyou/every-mind-matters/) during the coronavirus lockdown

Take a look at [gov.uk](https://www.gov.uk/) if have a [medical condition which makes you extremely vulnerable to coronavirus (COVID-19).](https://www.gov.uk/coronavirus-extremely-vulnerable)

## When can Kry help?
If your anxiety develops and you have [symptoms of depression](https://www.nhs.uk/conditions/clinical-depression/symptoms/) that have lasted more than 2 weeks that are impacting your daily life, you can speak to a Kry GP. Please note that Kry GPs are only able to help with mild to moderate depression. So if you are feeling very unwell, you should always seek emergency help from your GP or call 111.


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kry.co.uk > Your health > Managing your mental health

Managing your mental health during the coronavirus lockdown

With coronavirus keeping so many people at home, it's important to look out for your own, and your family’s mental health. So we’ve got some ways to help you take care of your mind, as well as your body. 

kry.co.uk > Your health > Managing your mental health > Metainfo

Mental health

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