The clocks are springing forward on the last Sunday in March, and while we might grumble about losing an hour of sleep, let’s look at this as a fantastic opportunity to inject some sunshine into our lives – both literally and metaphorically.

Here in the North, we know a thing or two about appreciating a bit of extra daylight. After those long winter months, the longer days and brighter evenings are like a breath of fresh air. And it’s not just in our heads – there’s actual science behind why we feel better when the sun shines.

Our bodies are naturally attuned to the rhythms of the sun. Sunlight triggers the production of vitamin D, which plays a crucial role in regulating mood, boosting the immune system, and promoting bone health. Studies have shown that increased exposure to sunlight can lead to a rise in serotonin levels, the “feel-good” neurotransmitter that helps regulate mood, sleep, and appetite.

So, how can we make the most of this extra daylight and use the clock change as a springboard for improving our mental well-being?

First and foremost, let’s talk about sleep. Yes, we lose an hour, but this is a great time to re-evaluate our sleep habits. Sleep is absolutely vital for our mental and physical health. It allows our bodies to repair and our minds to recharge. Aim for a consistent sleep schedule, even on weekends, and create a relaxing bedtime routine.

Routine, in general, is a great thing for our mental health. Our minds appreciate a bit of structure. With the extra daylight, this is a great time to create a new routine or re-establish a good old one.

The longer days also provide an opportunity to reconnect with nature. Spending time in nature has been shown to reduce stress, improve mood, and boost cognitive function. Even a short walk in a local park can have a positive impact.

And let’s not forget the power of social connection. With lighter evenings, it’s easier to meet up with friends and family. Social connection is essential for our mental well-being. It provides a sense of belonging, support, and connection.

The clock change is a gentle nudge from nature, reminding us to embrace the light, reconnect with ourselves, and prioritize our well-being. Let’s use this opportunity to spring forward into a brighter and happier season. After all, a little bit of sunshine can go a long way. And who knows, you might just find that you’re feeling a little bit brighter, a little bit lighter, and a little bit more ready to tackle whatever comes your way.

April, is ‘Stress Awareness Month’, and let’s face it – those of us who identify under the rainbow flag seem to experience more than our fair share of it as we journey through life, so I thought that is a good subject to talk to you about this month.

We all know that feeling of being stressed – that knot in your stomach, the tension in your shoulders, the racing heart. But have you ever stopped to wonder what’s actually happening inside your body when you feel stressed? It’s not just in your head; stress has a very real and tangible impact on our physical health.

As a solution-focused therapist, I believe in empowering people with knowledge. Understanding the physical connection to stress can help us recognise the signs and take steps to manage it effectively. So, let’s delve into the fascinating world of how stress affects our bodies.

When we experience stress, our bodies activate the “fight or flight” response, an ancient survival mechanism designed to help us cope with danger. This response triggers the release of hormones like cortisol and adrenaline, which prepare us for action.

Imagine you’re walking through a wooded area, and suddenly you see a potential threat. Your body instantly kicks into gear. Your heart rate increases, your breathing becomes rapid, your muscles tense, and your senses sharpen. This is your body’s way of preparing you to either fight or flee.

While this response is helpful in short bursts, chronic stress – the kind we experience in our daily lives – can take a toll on our bodies. When cortisol and adrenaline are constantly elevated, they can disrupt various bodily functions.

Here are some of the ways stress manifests physically:

• Muscle Tension: Stress often leads to muscle tension, particularly in the neck, shoulders, and back. This can result in headaches, aches, and pains.
• Digestive Problems: Stress can affect our digestive system, leading to symptoms like stomach aches, indigestion, and irritable bowel syndrome (IBS).
• Sleep Disturbances: Stress can interfere with our ability to fall asleep or stay asleep, leading to insomnia and fatigue.
• Weakened Immune System: Chronic stress can weaken our immune system, making us more susceptible to illness.
• Cardiovascular Issues: Stress can increase our heart rate and blood pressure, potentially contributing to cardiovascular problems over time.
• Changes in Appetite: Some people experience a loss of appetite when stressed, while others find themselves craving comfort foods.
• Skin Problems: Stress can exacerbate skin conditions like eczema and psoriasis.

It’s important to recognise these physical signs of stress and take steps to manage them. Here are some practical tips for physical stress relief:

• Deep Breathing: Slow, deep breaths can help to calm the nervous system and reduce muscle tension.
• Progressive Muscle Relaxation: This technique involves tensing and releasing different muscle groups in your body, helping to release tension.
• Physical Activity: Exercise is a great way to relieve stress and release endorphins, which have mood-boosting effects. Even a short walk can make a difference.
• Yoga and Tai Chi: These practices combine physical movement with deep breathing and mindfulness, promoting relaxation and stress reduction.
• Massage Therapy: Massage can help to release muscle tension and promote relaxation.
• Warm Baths: A warm bath can soothe tense muscles and promote relaxation.
• Prioritise Sleep: Aim for 7-9 hours of quality sleep each night.
• Healthy Diet: Eating a balanced diet can help to support your body’s ability to cope with stress.

It’s about recognising that our bodies are intricately connected to our minds. By paying attention to the physical signs of stress and taking steps to manage them, we can improve our overall well-being and build resilience. Remember, taking care of your body is an important part of taking care of your mental health.

I’ll be back with this column in May, in the meantime, if you’d like to get in touch then please contact me at solutions@martinfurber.com