But is that the best way?

Professor of Psychology and leader in positive psychology, Dr Todd Kashdan, says, “Two types of avoidance cause problems for people: avoiding pleasure and avoiding pain.”

“…expressing frustration, or even too much sadness, is anathema to most folks. It’s as if we expect ourselves to be computers, whose inner processes are largely hidden and divorced from what appears on the screen,” he writes in his book, The Upside of Your Dark Side, co-authored with Robert Biswas-Diener.

“But it misses the point that emotional expressions exist for a reason.”

He goes on to say, “the cultural message that ‘you should feel good and try not to feel bad’ is among one of the most toxic processes known to psychology.”

Dr Kashdan points out that whenever we try to conceal or ignore unwanted thoughts and feelings, they tend to get louder until we can no longer ignore them.

So what should we do about negative feelings instead?

Listen to them, says Dr Kashdan. Use them to gather useful information, and then let them pass.

Importantly, remember you don’t have to believe your thoughts, as they are not always useful or factual.

Isn’t that the same as ACT?

If you are thinking this sounds a lot like ACT, or Acceptance and Commitment Therapy, you are right. Dr Kashdan’s work complements ACT, which is a popular form of mindfulness therapy that encourages us to accept and face any negative feelings – and then move on to focus on what’s most important to us.

ACT can be particularly useful if you find you often get “stuck” in negative loops and feel you can’t move forward.

Emotions are useful tools

Dr Kashdan says all his research over many years can be summarised in three key messages.

- First, emotions are just tools. Don’t make emotions the goal. Research suggests if we take the goal of happiness out of the equation, ironically, that makes us happier in the journey of our lives.

- Second, train yourself to be better able to clarify, describe and understand what you’re feeling, because that will help you better figure out what to do next.

- And the third message is:

You need to know what you value and what you want your life to look like. If you’re happy, then what? If you’re able to get rid of your anxiety, what would you do with your life? If you’re able to end self-doubt, what will you do next?

How to manage your wellbeing in a hybrid workplace

Leader of Microsoft 365 and Microsoft Teams, Jared Spataro, has outlined six “common sense principles” for his teams, to help them manage their wellbeing in a hybrid workplace:

1. Make OKRs your friend

By embracing a framework that ties together clear objectives and key results (OKRs), you are creating a personal framework that makes it clear which work is most important to yourself and others. You can then say ‘no’ more often.

2. Get comfortable with imperfection

“To be crystal clear,” says Spataro, “this is not about lowering the quality threshold for customers. It’s about managing priorities, energy, and expectations for each step along the path toward an outcome.

“Ask yourself, ‘Does this need to be good, better, or best?’ And encourage your team to discuss it.”

3. Own your boundaries

Each of us needs to define our boundaries based on what we can and cannot do.

In practice, this means deciding what time you start work, deciding what time you finish work, and sticking to those commitments while communicating them to your team, whether you are working remotely or in person.

4. Plan meetings with purpose

“Showing up to a meeting has become the signal of doing work. It’s the 21^st-century version of punching the clock,” Spataro says.

First ask the most basic question: ‘Do you have to have this meeting? No, really, do you have to?’ If the answer is yes, determine whether the meeting is to disclose, discuss or decide.

5. Follow the science

Spataro says, “Science tells us what the world’s best athletes have known for years: Peak performance requires cycles of rest and recovery. More and longer hours don’t equal higher impact. Create a culture where taking breaks is a mark of intelligence, not of laziness.”

6. Lead with empathy

If ever there were a time to give one another grace, it is now, says Spataro. Help ensure that the quietest voices are heard. Make space for fun. Make space for moments of sadness, and moments of joy.

Like many people, he turned to learning a craft during the lockdown days of the pandemic. And like knitters before him, he found it incredibly soothing during anxious times.

It doesn’t have to be knitting. Even though much of the scientific study around the benefits of craft has focused on knitting, there are positive links between engaging in any creative occupation and physical and mental wellbeing. Benefits include relaxation, stress relief, a sense of accomplishment, and improved memory and concentration.

Crafts such as woodwork, knitting, crochet, and ceramics focus on repetitive actions and a skill level that can always be improved upon. Doing a craft we enjoy allows us to enter a ‘flow’ state, described as a perfect immersive state of balance between skill and challenge.

Working on your craft can be solitary, but it can also allow you to be social. One survey found knitting in a group improved knitters’ happiness, social contact and communication. Organisations like the Men’s Shed movement offers men the opportunity to do collective woodworking, repair and other productive activities, with participants reporting reduced levels of depression.

Interested in trying a new craft? Upskill by searching for YouTube tutorials, or look for a local craft community on Facebook or at your local community college.

If you perform “wet work” you are most at risk of occupational contact dermatitis (OCD). OCD is inflammation of the skin caused by contact with external substances in the workplace. It is one of the most commonly reported and underestimated occupational diseases.

As well as water, other occupational irritants include any strongly acidic or alkaline substances, oils, detergents, shampoos, cleaning agents, dust and fibreglass.

Why is water damaging?

Wetting and drying your hands over and over disrupts the skin’s key protective layer (the stratum corneum). Over time, this leads to dry skin, more disruption of the protective barrier, and inflammation.

Frequent contact with water explains in part why people in the healthcare industry are at greater risk of OCD, as well as hairdressers, hospitality workers, cleaners and mechanics. And with handwashing more frequent during the COVID-19 pandemic, more people may be affected.

Your work is considered “wet work” if your hands are:

• in water for longer than two hours a shift
• handling wet things for more than two hours a shift
• in occlusive (moisture-proof) gloves for longer than two hours a shift, or
• washed more than 20 times a shift.

How do you prevent occupational dermatitis?

Gloves. Gloves can protect your hands, but it’s important to use the right ones for the job as otherwise they may provide inadequate protection or further irritate your skin.

Moisturising creams. These can help prevent dry skin and dermatitis. Water-based moisturisers may be a better choice, as oil-based ones can affect the protective properties of certain gloves.

Hand sanitiser. Alcohol-based hand rubs prevent hands being continually washed and dried and tend to be gentler on the skin, although they are not suitable if your hands are visibly dirty.

If you have any red, dry and itchy areas on your skin, seek help from your doctor or dermatologist.

According to Dr BJ Fogg, Director of the Behaviour Design Lab at Stanford University and author of Tiny Habits, people make two mistakes when trying to change their habits:

1. They start too big and make it too hard.

When a change is hard, even if you are motivated and even if you can see how it will benefit you, it’s unlikely you will stick to it when things get tough.

Dr Fogg advises us to think big, but start small. Make your new habit so easy you could do it on your hardest day.

“The easier a behaviour is to do, the more likely the behaviour will become a habit. This applies to habits we consider ‘good’ and ‘bad’,” says Dr Fogg.

Make a tiny change that fits with your current life, and celebrate every time you do it.

2. They use punishment instead of celebration to motivate themselves.

“Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.”

Ever berated yourself for not sticking with a resolution? Or chastised yourself for not having the will-power to make changes? That’s where you are going wrong, says Dr Fogg.

Dr Fogg points out that people don’t change through shame or manipulation. We are motivated to change when the new change makes us feel good - either inherently because it feels good while we are doing it, or because of an immediate reward.

“In order to design successful habits and change your behaviours, you should do three things. Stop judging yourself. Take your aspirations and break them down into tiny behaviours. Embrace mistakes as discoveries and use them to move forward.”

Don’t recycle:

• Broken glassware and crockery. They don’t melt at the same temperature as bottle and jar glass.
• Christmas decorations. Tinsel is particularly problematic in the recycling stations as it gets wrapped around machinery.
• Tissue paper and napkins. These may be contaminated with food, but even if not, the fibres are too short to be used again. They can be dropped in a food and garden organics bin.
• Plastic plates and cutlery. These are the wrong shape to be sorted by the recycling machines.

There are many claims made about gut health. We are told that having the right gut bugs will make us slim, boost our immune system, even cure depression. But for all the health claims you may read, there is still a lot to discover about what gut bugs can and cannot do.

How to care for your gut’s microbes

Even though our internal world is still largely a mystery, we do have a good idea of how to keep the gut microbiome as diverse and healthy as possible. One way is through the foods we eat, and those we avoid.

The most important step is to eat a plant-rich, whole food diet, says nutrition scientist and gut health expert Dr Joanna McMillan. This includes fruit, vegetables, wholegrains, nuts, seeds and the oils made from them.

At the same time, limit or avoid ultra-processed foods. These are foods made from ingredients that are already heavily processed so that the resulting food product is far removed from the original plant or animal food.

Why the focus on plant foods?

There are two groups of plant compounds that are key for gut health and fuelling your microbiome, says Dr McMillan – fibre and polyphenols.

All the different types of fibre are carbohydrates that our digestive enzymes can’t break down, so they arrive intact to the large intestine (colon). Many of these types of fibre are fermented by the gut microbiome, explains Dr McMillan.

The gut microbiome works hard to support us, too. It produces substances that help prevent the growth of harmful bacteria, reduce inflammation in the gut and the rest of the body, provide fuel for the cells lining the gut to keep them healthy, and support the immune system.

The best sources of fibre? All plant foods, but particularly legumes and wholegrains.

Polyphenols are compounds found widely in plant foods, says Dr McMillan, and like fibre, they also promote a healthy, diverse microbiome.

“Your friendly gut bugs convert these polyphenols into more bioactive compounds with diverse health benefits throughout the body,” she explains.

Recent research has shown polyphenols have prebiotic effects, promoting the growth of beneficial bacteria in the gut. They are also anti-inflammatory and prevent the growth of potentially harmful bacteria.

The best sources of polyphenols?

Extra virgin olive oil has more than 30 polyphenols, says Dr McMillan. Other good sources of polyphenols are colourful fruits and vegetables, and nuts and seeds.

Do you always but the same fruit and vegetable?

Sticking to the same fruit and vegetables every day is likely to decrease the range of your gut microbiota.

“If you want to increase gut microbe diversity, you should try and have 30 different plant-based foods a week,” says dietitian and gut health expert Dr Megan Rossi.

Sounds impossible? Gradually introduce foods you may not normally eat, such as barley, quinoa, chickpeas, eggplant, Brazil nuts, pumpkin and chia seeds, asparagus, and kale. For example, you can base a salad on barley, add some nuts and seeds, three types of vegetables, a little dried fruit, and a dressing based on olive oil. That will give you up to eight different plant foods.

There’s something deeply re-energising about gliding through the water, whether it’s chlorine or salt water.

You come out feeling relaxed and buzzing. Renewed. But you can’t help wonder… was it a good use of your time? Would you have been better off going for a run or doing an exercise class? And what about that thing your friend says that swimming makes you put on weight?

Don’t worry! Swimming is an amazing form of exercise, and wonderful for your physical and mental health. Here’s why:

1. It strengthens all your muscles

Swimming gives you a full-body workout. It works muscles throughout your entire body, including your legs, glutes, arms, neck, shoulders and core. Remember, water is 800 times denser than air, so it gives you a great resistance workout.

2. It lowers stress and helps with depression

Ever got out of the pool and felt the weight of the world had lifted off your shoulders? You didn’t imagine it. Swimming can induce a relaxation response similar to yoga.

The relaxation response is thought to be due to the constant stretching and releasing of your muscles, combined with deep rhythmic breathing. Plus, the feeling of being away from everything in the water (where your phone can’t beep at you) can help relieve stress.

3. It burns calories

Swimming can burn equal or greater calories than running, although it depends on how hard and fast you go.

Running for 10 minutes burns around about 100 calories (depending on your weight and speed).

With 10 minutes of swimming, you burn 60 calories with breast stroke, 80 calories with backstroke, 100 calories with freestyle, and 150 with butterfly stroke.

4. It regulates blood sugar

A 2016 study found that short bursts of high-intensity swimming three times a week can balance blood glucose. That’s great news for those with diabetes or it you are at risk of diabetes.

5. It helps you live longer

No, really. Researchers at the University of South Carolina looked at 40,547 men, aged 20 to 90, for over 32 years. They found those who swam had a 50 per cent lower death rate than runners, walkers, or men who didn’t exercise.

What about just submerging yourself in water? Is that good too?

Yes. And there’s different benefits for cold vs warm water. Immersing yourself in very cold water, that is around 15 degrees Celsius, can help with pain, muscle recovery and boosts your metabolism. Some studies suggest it can reduce symptoms of depression.

Ice baths take this idea up a notch. The “Wim Hof method” promotes ice baths or very cold showers combined with deep breathing. Wim Hof says it stimulates your vague nerve, which boosts your parasympathetic nervous system and affects conditions such as anxiety and depression.

Lowering yourself into warm water is a gentler way to promote relaxation. Research from Washington State University finds that warm water immersion, like a bath, balances your nervous system and helps lower stress.

“The effects of aquatic immersion are profound, and impact virtually every body system,” says Dr Bruce Becker, director of the National Aquatic & Sports Medicine Institute at Washington State University.

First the bad news. There’s no real cure for a hangover. No food or supplement, powder or pill – least of all the ‘hair of the dog’ (also known as drinking more alcohol).

What’s a hangover?

Your liver can handle moderate amounts of alcohol but if you drink too much you risk a hangover the next day.

Alcohol and its by-product, acetaldehyde, are toxic to your body. Together, they cause the symptoms of a hangover – fatigue, dizziness, headache, dry mouth and nausea. Someone with a hangover can also experience impaired memory, concentration and visual-spatial skills – potentially a safety risk to others in the workplace.

Is there any good news?

By focusing on what you eat and drink before and during your drinking session you can prevent the worst hangover symptoms.

• Slow down alcohol absorption by ensuring you eat before or while you’re drinking.
• Help prevent alcohol’s dehydrating effects by alternating alcoholic drinks with water.
• Avoid darker coloured drinks, such as brandy, whisky, rum and red wine. They have a higher level of compounds called congeners which are believed to make your hangover worse.
• Have a sports drink before bed as this helps replenish fluid and electrolytes lost through the dehydrating effect of alcohol.

Looking for evidence

Google ‘hangover cure’ and you will come up with everything from bananas, charcoal tablets, and ginseng, to green tea, Bloody Mary and pizza.

The British Medical Journal has even published a systematic review of randomised controlled trials looking at hangover cures and found no compelling evidence for any of them. Their conclusion was to avoid a hangover in the first place with alcohol abstinence or moderation.

What can help

Apart from waiting for your body to get back to normal, there are some things you can do that may help you feel a little better.

• Rehydrate with water and/or sports drinks.
• Eat a couple of eggs. Eggs contain an amino acid called cysteine which helps to break down acetaldehyde.
• Get moving if you can. The endorphin release from exercise will make you feel better.
• Try aspirin and a strong coffee. They can help clear your head as you wait it out, although they won’t sober you up any quicker.

But orthodontists are concerned about the potential risks of these, which include damage to the roots of teeth, gum recession, loose teeth and teeth that need to be removed.

Customers are required to take teeth moulds themselves and work progressively through different sets of aligners sent to them in the mail, which move their teeth over time. A remote orthodontist oversees their progress through photos.

A lot of people underestimate how complicated changing teeth is because it ultimately affects your bite, which affects your jaw and your jaw joint and the muscles of your face.

A survey found 35 per cent of orthodontists who responded had treated a patient in the past 12 months following failed use of at home aligners.