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Volume 10 - Issue 4  - Nov 2020

Dear <<First Name>>,

Welcome to the November newsletter from BWIS.

Best wishes for lockdown 2 - Steve, Sue, Charlie, Martin, Phil.

If you received this newsletter from a friend and would like to receive future editions,  click here

In This Issue
Cabin Fever
News and Events
Inspiring Quotes
And Finally...

  Cabin Fever

The term comes from early American pioneers who often lived in small cabins and went without human contact for long periods. Confinement, and the long dark winter months, often push up our stress levels.
Symptoms of being stuck indoors include restlessness, boredom, insomnia, lack of motivation, irritability, anxiety, depression, irregular eating patterns.

Top tips to look after yourself over this period:
1. Get enough sunlight and fresh air
Being outside has a significant impact on how you feel. Fresh air improves blood pressure and lowers stress levels. Sunlight stimulates the body to produce mood-boosting vitamin D.

2. Keep busy
Anxious feelings increase when we are no longer stimulated by our surroundings and routine, as we overthink and ruminate. Occupy yourself with stimulating tasks.

3. Practice self-care, even if you don’t feel like it
It’s easy to shower less, sit in pyjamas, stop shaving or taking care of hair or nails, because who’s going to see? Think of these tasks as acts of valuable self-care.

4. Listen to music
Listening to a song we like makes our brains release the pleasure-inducing neurotransmitter dopamine. Music helps reduce depression and improve sleep quality.

5. Rearrange your living space
Move some furniture around or give the walls a fresh coat of paint - any positive change to your environment can offer new stimulation and reduce symptoms of cabin fever.
6. Reach out to others
Humans are social creatures designed to connect, so it’s normal to feel lonely or in need of new company. Helping others means we focus less on our own situation and get the reward of knowing we’ve made a difference.

7. Start a project that will take a while to complete
Something you’re really interested in and will take you days, weeks, or even months. Having a focus and a sense of purpose helps motivate you to get out of bed.

8. Practice mindfulness
Rather than worrying about the past or the future, take time when you focus only on what is going on at that very moment.

9. Set yourself some goals
Remind yourself that this situation is only temporary by setting post-lockdown or post-pandemic goals.

10. Avoid using alcohol or comfort food as an emotional crutch
They only offer temporary relief and often have longer term consequences for mental and physical health.

11. Do some exercise
You probably keep hearing this - because it really does work. Exercise makes your brain release endorphins, and helps with a sense of achievement and better sleep quality.
November Life Lounge is about the many ways stress affects us. How can we build resilience and improve our ability to handle stress by getting our emotional needs met?

News and Events

Many of our events are free, some are donation based and the others are reasonably priced.

BWIS Workshop - Content Marketing for your Small Business
A training that will cover marketing topics such as promotion, branding, social media, and communications strategy. Presented by Elma Glasgow, PR and communications specialist. Weds 18 Nov 6.00pm. Book here.

LIFE LOUNGE - Stress & How to Handle It
Thurs 12th Nov. New insights and tips about handling stressful people, situations, and behaviours. A helpful, supportive, and interactive session with Jill Blofield. Book your place here for just £5.
How is your intimate relationship faring in these challenging times? Expert coaching from BWIS helps you work together on resolving issues and improving communication. Online or in person, information here. Or contact Sue.  

Monthly Mindfulness sessions hosted by Martin Wilks on Zoom. Freely offered, with dana donations gratefully received. Next is Weds 2nd Dec

Inspiring Quotes

“I know I need to eat healthier, but if you take fast food out of my diet I'm in big trouble, because I'm probably 95% chicken nugget.” - Jeff Kinney, Cabin Fever 

“Much of the stress people feel doesn't come from having too much to do. It comes from not finishing what they've started.” – David Allen
“It is my strong and sincere hope that we will be able to review the outstanding restrictions and allow a more significant return to normality from November at the earliest.” - Boris Johnson, 17 July 

"Most of your stress comes from the way you respond, not the way life is. Adjust your attitude, and all that extra stress is gone." - Anon

“One of the best pieces of advice I ever got was from a horse master. He told me to go slow to go fast. I think that applies to everything in life. We live as though there aren't enough hours in the day but if we do each thing calmly and carefully we will get it done quicker and with much less stress.” – Viggo Mortensen


And Finally ...

Are you using your mind as an office? Do you feel you have too many tabs open at once?
We can multitask, but we cannot multifocus. So how can you close a few tabs?

1. Write some stuff down to get it out of your head and somewhere else. It will wait there until you are ready to pick it up again.

2. Of all your spinning plates, decide which are china and which are rubber. The rubber ones will come to no harm if they fall: later you can pick them up again.

3. Stop for 3 minutes and focus on an object. Immerse yourself in it, looking for every nuance of shape and colour. If you think of something else, bring your thinking back to the object. Imagine how it came to be. Breathe.

Now choose one task to focus on for a set period of time, and really focus.

Please pass on this newsletter to others who may be interested. Let us know if you'd like to be added to the mailing list or want your name to be removed.

Send all news, contributions and feedback to Steve. Thanks for reading!

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