If you a carer looking after someone with incontinence, it can have its challenges. Keeping this in mind we have developed continence care tips to help you look after those with urinary incontinence.
1. Make sure that the person requiring care has a healthy lifestyle
Nutrition is vital factor for your overall health. Quitting smoking reduces greatly your chances of developing cancers. We also recommend drinking plenty of water and cut down on alcohol and caffeine, which decrease the bladders capacity. Visit a Physiotherapist who can demonstrate the correct pelvic floor exercises.
2. Choose the right products for your continence care
Using the correct incontinence aids will help lessen the clean-up required when giving incontinence care. If the person is incontinent they should not use feminine hygiene products as they do not have the absorbent capacity for the amount of fluid that they need to absorb. Ensure you use specifically designed incontinence aids, for night-time we recommend a product that has maximum absorption and is also breathable. This will help the user get a sound night’s sleep.
There are many choices when it comes to incontinence products selection and it can be confusing. If you require any support or help choosing the correct Lille product contact us on 1300 788 872 or check out our product selector.
3. Look after your own wellbeing as a carer
As a carer, it is vital you take care of your own wellbeing. Your role is demanding providing continence care, especially if you are caring for loved ones. Take time to distress, eat a healthy balanced diet and seek out support groups for carers.
4. Practice safe hygiene
Wear personal protective equipment this includes gloves. Gloves should be worn when dealing with used incontinence aids and practice the five moments of hand hygiene. This is especially important today with the Covid pandemic. Please ensure you dispose of the incontinence aids and gloves appropriately (in sanitary bins, do not flush them down the toilet).
5. Continence Care - Help is at hand
It is not unusual for people to be resistant to receiving help about their incontinence issues. People with incontinence can feel embarrassed so it is important be mindful of this. Ensure they are using the correct product for their needs. Lille have a range of products suitable for all level of incontinence from light to heavy which are all dermatologically tested. Click here to view the Lille full range and enhance the continence care for your patient.
Lille also provides free samples which can be delivered to you in discreet packaging to your home or clinic. Click here to order free online samples. Carers or Health Care Professionals can order on behalf of their clients.
You have a few leaks a day, but never lose control of your bladder? You have an active social life, but sometimes need to find a bathroom – and fast – in social situations? You love trying new foods, but you fear what effect they will have on your bladder?
If these descriptions sound like you, then you probably have light-to-moderate bladder weakness. Having light-to-moderate bladder weakness presents a unique challenge: adaptation. Unlike with severe bladder weakness you can live your life as normal, making small accommodations for mild urges and occasional leaks. But where and how do you make those accommodations? Read on for some solutions and advice for living with bladder weakness.
When at work or at home…
DO engage in daily exercise. Bladder weakness make normal aerobic exercise, like running, more difficult that normal. However, leaks and urges shouldn’t drive you to abandon exercise entirely: there are many activities – like yoga and swimming – that can help you stay active without putting strain on your bladder . Pelvic floor exercises, like Kegels, also work to strengthen the pelvic floor and reduce urges over time.
DON’T forget to track your symptoms
Bladder weakness sometimes takes the backburner to a busy schedule. But as with any medical condition, monitoring helps you understand your symptoms, communicate with healthcare professionals, and choose products. Keep a voiding diary in your desk or purse, or try a bladder tracking app like Vesica or Bladder Pal.
DO choose bladder-friendly foods and drinks. Social occasions invite people to indulge in fizzy drinks, spicy snacks, and creamy desserts, all of which spell trouble for bladder weakness. Fizzy beverages and spicy food irritate the bladder, while dairy-laden treats contribute to constipation. Meanwhile, caffeine and alcohol are also known bladder irritants. Stick to non-alcoholic, non-carbonated beverages, as well as these alternatives to coffee and these bladder-friendly foods.
DON’T forget to talk to your doctor
Many people who have bladder weakness feel embarrassed about talking about their condition with their doctor. However, mild-to-moderate bladder weakness may have an underlying cause, such as urinary tract infections (UTIs), diabetes, or a kidney infection . Talking to a doctor will also help you develop the best plan for living with bladder weakness, from choosing products to selecting medications.
When traveling or out and about…
DO remember your medicine. If bladder weakness becomes too bothersome, doctors may prescribe medicine. Remember to take your prescription as-prescribed even with an irregular schedule: it will keep urges at-bay, put less leaks in your day, and make it easier to make the most of your leisure time. Set a reminder on your phone or watch to take your medicine, and always keep your medications in an easily-accessible place.
DON’T use female sanitary towels for bladder weakness
If you have ever run out of pads on a trip or a fun night out, you know how tempting it is to turn to female sanitary towels for protection against leaks. However, while sanitary towels are absorbent, they are designed to hold thicker liquid than urine. Sanitary towels also don’t neutralize acid like absorbent pads, which could lead to skin irritation . Bladder weakness products are engineered to absorb maximum amounts of liquid, as well as protect the skin. Remember to pack extras before your next outing!
C. S. McCauley, ed. “9 Tips for Exercising with Incontinence.” McLeod Health, n.d. Source: https://www.mcleodhealth.org/blog/9-tips-exercising-incontinence/
N. N. Maserejian, C. G. Wager, E. L. Giovannucci, T. M. Curto, K. T. McVary, & J. B. McKinlay. “Intake of Caffeinated, Carbonated, or Citrus Beverage Types and Development of Lower Urinary Tract Symptoms in Men and Women.” American Journal of Epidemiology, 2013. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676152/
“Can Your Diet Affect Your Bladder or Bowel Control?” National Association for Continence, n.d. Source: https://www.nafc.org/diet-habits
“Could Alcohol Consumption be Contributing to your Incontinence or Bedwetting Problem?” National Association for Continence, 2017. Source: https://www.nafc.org/bhealth-blog/could-alcohol-consumption-be-contributing-to-your-incontinence-or-bedwetting-problem
“Tips and Advice: Talking to Your Doctor.” National Incontinence, n.d. Source: https://nationalincontinence.com/pages/tips-talking-to-your-doctor
“Why You Shouldn’t Use a Maxi-Pad for Incontinence” National Association for Continence, 2016. Source: https://www.nafc.org/bhealth-blog/why-you-shouldnt-use-a-maxi-pad-for-incontinence
It’s not just the beginning of another work week, but the beginning of leaks, urges, and trips to the bathroom that keep you from performing your best. Bladder weakness affects all sorts of individuals, most of whom are of working age. Below you will find life hacks for conquering bladder weakness in different work environments, and tips that can be used in daily life.
Sedentary Jobs: Focus on Health
Drink when you are thirsty, or if you have gone without water for several hours. If your throat feels scratchy or your skin feels dry, you need water. Dizziness, headache, and fatigue also signal inadequate hydration . Even if you don’t have symptoms of thirst or dehydration, it is important to hydrate regularly.
If you generally don’t feel thirsty, use urine as a guide. Dehydrated individuals usually have darker urine, while hydrated individuals have light yellow or clear urine.
Choose non-caffeinated, non-alcoholic beverages. Caffeine and alcohol irritate the bladder, which increases urgency and leaks . At the office or at happy hour, select alternatives to coffee or cocktails.
Engage in bladder-friendly exercise. If aerobic pastimes like running worsen your urges, try a less-strenuous activity like yoga or weightlifting. Both get your blood pumping without putting strain on your bladder, and recent research suggests that yoga can improve bladder weakness .
Strengthen your pelvic floor with Kegels, or another similar exercise. Pelvic floor exercises reduce symptoms of bladder weakness and can make it easier for you to adjust to more demanding physical tasks.
Wear dark, loose-fitting gear if you do engage in aerobic exercise. Dark fabrics hide leaks, as well as the outline of pads or absorbent underwear .
Travel-Heavy Jobs: Plan, Pack, and Prepare
Mark one rest stop for every two hours of your journey, and more if you see fit.
Identify accessible restrooms if you are not traveling on the road. Find spaces that are roomier than a train, bus, or aircraft toilet so you can change your pad or absorbent underwear in the most efficient way possible.
Always Pack the Essentials
Bring enough pads or absorbent underwear for your entire trip. This is especially necessary if traveling to a location where you cannot easily obtain products for bladder weakness. Try portable, discreet products such as iD Light pads.
If you have night-time bladder weakness, pack a waterproof mattress protector or blanket for overnight trips . Relatively inexpensive, they take the mess away from night-time leaks. And if you can’t fit one into your luggage, don’t worry! Most major hotel chains will be able to provide one for you.
Jobs With Irregular Schedules: Work With What You Have
If Possible, Make a Routine
Designate time to go to the bathroom, about once every one or two hours. This process, called bladder training, makes the clock – rather than urges – dictate your bathroom breaks . Fear not if things don’t go as planned at first; it takes about three months to fully adjust to a bladder training schedule.
Stay near a restroom. If your place of work frequently leaves you without a toilet, discuss adjustments and accommodations with your boss or co-workers.
Involve Your Boss
“Dehydration.” NHS Inform, n.d. Source: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration
S. Lohsiriwat, M. Hirunsai, & B. Chaiyaprasithi. “Effect of caffeine on bladder function in patients with overactive bladder symptoms.” Urology Annals, 2011. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036994/
A. J. Huang, H. E. Jenny, M. A. Chesney, M. Schembri, & L. L. Subak. “A Group-Based Yoga Therapy Intervention for Urinary Incontinence in Women: A Pilot Randomized Trial.” Female Pelvic Medicine & Reconstructive Surgery, 2014. Source: https://journals.lww.com/jpelvicsurgery/Abstract/2014/05000/A_Group_Based_Yoga_Therapy_Intervention_for.7.aspx
J. L. Davis. “At the Gym with Incontinence.” WebMD, 2007. Source: https://www.webmd.com/urinary-incontinence-oab/features/at-the-gym-with-incontinence#2
“Travelling With Confidence.” BladderAndBowel, n.d. Source: https://www.bladderandbowel.org/help-information/travelling-with-confidence/
“Bladder Training.” UCSFHealth, n.d. Source: https://www.ucsfhealth.org/education/bladder_training/
“Bladder Retraining.” Interstitial Cystitis Association, n.d. Source: https://www.ichelp.org/diagnosis-treatment/management-of-ic-pain/bladder-retraining/
Urinary Incontinence (UI) affects more than 423 million people worldwide. That’s 8.7% of the world’s population. Among those diagnosed with UI, almost half over the age of 65 depend on the care of others at home or in a nursing home.
Urinary incontinence is a symptom of other health conditions, many of which are physical. Although certain neurological disorders – such as dementia – can also contribute to UI, mental health is often overlooked when providing care.
Supporting mental health in someone with urinary incontinence requires identifying symptoms of psychological distress and taking steps to reduce it when possible. Lowering someone’s mental illness symptoms usually entails providing emotional support, but it also involves knowing what products – such as clothing, bedding, and incontinence pads – will help your patient live a fulfilling life.
How Does Urinary Incontinence Affect Mental Health?
Urinary incontinence is a life-changing diagnosis that involves significant re-adaptation to one’s surroundings. These changes may result in feelings of stigma, frustration, and shame, as well as feelings of anxiety and depression.
Not all individuals with urinary incontinence are aware of how severely a new diagnosis can affect their mental state. In fact, over half of all urinary incontinence patients do not seek mental healthcare, despite reporting symptoms of mental distress. As the partner or caregiver of someone with urinary incontinence, look for the following mental health symptoms:
Decreased Interest in Exercise or Sports
Individuals with urinary incontinence tend to become less physically active, primarily due to a fear of others discovering their condition. Other factors include concerns about bladder leakage and the need to find a bathroom . A sedentary lifestyle can lead to obesity and type II diabetes, especially in elderly people. Furthermore, giving up an exercise hobby or sport may contribute to psychological distress in once-active urinary incontinence patients.
Reduced Intake of Foods or Liquids
People with urinary incontinence may decrease the amount of foods they eat or liquids they drink in an attempt to make their bladder leakage less noticeable or more manageable . However, decreased fluid intake can lead to constipation and urinary tract infections.
Decreased Interest in Social Outings
The potential for leaks and smell leaves many urinary incontinence patients and caregivers homebound. Travel is also a concern for people with urinary incontinence, due to uncertainty of whether toilets will be accessible at travel destinations or on public transport. Decreased social interaction may contribute to symptoms of anxiety and depression in both parties.
Increased Irritability and Anger
Urinary incontinence patients may become irritable and angry due to a perceived inability to master their urinary incontinence, or from the negative impact that urinary incontinence has on their lives. Anger may be the product of lack of sleep, a lack of social interaction, or feelings of shame.
These are four of the most common ways in which urinary incontinence patients express mental distress. However, psychological upset may present itself in a variety of ways. If you observe behaviors that seem maladaptive or out of the ordinary, consult a professional.
How Can Caregivers Support Mental Health in Urinary Incontinence Patients?
As a caregiver, supporting your patients’ mental health is as important as supporting their physical health. Here are some ways to support your patient’s mental well-being:
• Support them in engaging in light to moderate physical activity for at least an hour per day. Suggest going to the park, going shopping, or even going to the gym.
• Encourage them to get enough fluids. The recommended intake is 1.5 to 2 liters per day.
• Tell them the importance of maintaining contact with their friends and loved ones. Assist them in organizing small social gatherings, as well as attending interest-group meetings with like-minded individuals.
• Ask them about their levels of frustration or anger, especially following a new diagnosis. Remain available to help them in their adjustment to a life with urinary incontinence .
Other Supports for Urinary Incontinence Patients
Being diagnosed with urinary incontinence means re-adjusting to life, but that adjustment doesn’t have to be difficult. A waterproof mattress cover, as well as easy-to-remove clothing, are inexpensive solutions for avoiding unwanted leaks and making toilet trips less urgent. The result can be less sleep interruptions, as well as reduced feelings of anxiety in social situations.
Your choice of incontinence pad also matters. Discreet packaging, odor control, and compact design all make it easier for you and your patient to manage urinary incontinence at home and in public. iD incontinence pads meets these criteria. Coming in many sizes and absorbencies, they allow any and all people with urinary incontinence to discreetly manage their condition.
As caregivers, we deal with the day-to-day difficulties when it comes to providing adequate care to a patient or a family member that we must take care of. Carrying out this task properly for a bedridden or a patient with restricted mobility, regardless of their age, implies certain difficulties. There are daily basic needs that must be met: personal care, home care and our physical and emotional health. If we are also caregivers at home or in the place of residence of the dependent, instead of in an institution specially prepared for it, it may be even more complicated.
It must be kept in mind that the person we care for and who is dependent needs help to clean themselves, get out of bed, eat, etc., and sometimes those needs overlap or even cancel those of the caregiver. Because of this we as caregivers need to be very patient, be able to listen and try to understand the situation of the person for whom we are responsible, without neglecting the individual needs so as not to run the risk of suffering the Burn-Out Syndrome.
It is good to prepare a list of tasks, create a schedule and of course seek help not to overload and rest. The level of disability must also be weighed since some people need minimal assistance, such as accompanying them on some trips, while others require full and constant assistance. Once the level of disability has been identified, we must bear in mind that there are fundamental points such as:
The health conditions and the cleansing of the skin are indirectly related to each other. Body cleansing in general is important from a hygienic and aesthetic point of view. Therefore, a good daily cleaning is essential to avoid complications caused by spending a lot of time in the same position or by the lack of hygiene in certain parts of the body. There are products available to perform the daily cleaning that will facilitate this work.
Another factor to keep in mind is to maintain privacy during hygiene time. It is necessary to go little by little and dry and cover the areas that we have already washed so that the patient does not stay cold and feel more comfortable. It is also advisable to clean from front to back, starting with the feet and taking the time necessary to not forget any area of the body. If the patient is in a wheelchair, we can transfer them to chairs especially designed for the shower or specific seats to be able to shower the patient easily or even, that he can do it himself.
It is vital for any patient, not only the dependent patient, to maintain a good grooming and to dress appropriately, since proper hygiene positively affects self-esteem.
A good diet
We must ensure that meals contain all types of food necessary for proper nutrition. This does not mean eating much but offering the right amount that the person in our care needs. Try to create an appropriate menu with the help of a specialist. If the patient has problems swallowing or chewing we should try to give him crushed and light foods and place the person in an upright posture (as long as he can tolerate it) to facilitate the intake. It is also important to maintain a good hydration by offering water regularly.
Manage medication correctly
First of all, we must know the medications that we manage and create a schedule of shots. We need to take into account the importance of the patient being awake and in a position to be able to take the medication in case it is administered orally. The dosage indicated by the doctor or pharmacist is of vital importance and you have to follow their guidelines, given that some medications can interfere with a negative effect with others that you are already taking.
Keep in mind that these tips are merely indicative but you should consult a healthcare professional so they can give you the necessary guidelines and perform the proper care. We love to help you to care!
Parkinson's disease is a neurodegenerative disorder that gradually destroys the dopamine neurons of the brain's dark substance. Dopamine is a chemical that transmits signals to the part of the brain that controls movement. When there is a loss of dopamine in the brain, it cannot co-ordinate with the rest of the body.
The 3 major symptoms
Parkinson's disease does not reach people in the same way, here are the 3 major symptoms:
- Tremors: It happens at rest and often only concerns a part of the body.
- The slowness of movement: This occurs in difficult moments for the person, to perform different movements that requires the co-ordination of several members such as walking.
- Stiffness in the muscles: This is induced by excessive tension in the muscles. This can lead to muscle or tendon pain in the person. It contributes to the difficulties of movements.
Beyond these 3 symptoms, there are other possible motor disorders such as balance disorders, trampling or swallowing disorders. Non-motor problems can also be diseases related to the illness such as fatigue, daytime sleepiness, digestive or urinary disorders.
The different stages of Parkinson's disease
There are 4 stages sign of the progression of the disease.
The symptoms begin to appear, but it can be difficult to make the diagnosis if they are not the characteristic of the disease or sufficiently pronounced.
This is a complicated time for the person who must accept being sick and suffering from an evolving and degenerative disease.
This step may seem paradoxical. On the one hand the person started their treatment, which they must take at fixed times several times a day. This involves reorganising one's life according to the disease and accepting these changes. On the other hand, the treatment that acts on dopamine can make the person feel better.
At this point, the person begins to become dependent and may need help. Daily tasks become very difficult for the person to handle. In fact, the person will alternate the periods when the drugs will take effect by reducing the disorders and the periods when the treatment will not be sufficiently effective and the symptoms will be able to resurface in a disabling manner. At this point, the person begins to become dependent and may need help. Daily tasks become very difficult for the person to handle.
It is the most advanced stage of Parkinson's disease because the patient can suffer from falls, loss of balance, disorders of swallowing, and it could be suffered daily. We can also see vegetative disorders as well as behavioural changes. The care will require adaptations at home, environment and daily life.
A glance at alternative treatments for Parkinson's disease:
- Eat foods high in fiber to avoid digestive disorders such as constipation.
- Ask your doctor for a guide to simple exercises and easy to do regularly.
- A therapeutic massage can help relax your muscles.
- Other therapies may include yoga or meditation.
We recommend that you consult your doctor for more information and advice before starting any exercise or diet plan.
Urinary tract infection is one of the most common types of infection. This infection is usually caused by a bacterium called E. coli that is present in the digestive system and finds its way into the urinary system. For the women, this type of infection is more troublesome and more frequent because of the smaller size of their urethra compared to men; which implies that bacteria like E.Coli should not travel very far to reach the bladder.
This type of infection is a seasonal problem also - urinary tract infections are more common in summer. Regarding this, a number of factors favour the appearance of bacteria and, consequently, of urinary tract infections. The causes are varied - the lack of hydration, an increase in the frequency of sexual intercourse, tighter underwear.
Here are some tips to enjoy the summer safely without anything stopping you:
1. Be hydrated and drink water: it prevents the accumulation of germs in the urinary tract, eliminating them in the urine.
2. Avoid underwear and swimsuits too tight: by ensuring adequate perspiration of the female intimate area, you will also avoid vaginal infections.
3. Good hygiene: take a shower with fresh water after a swim in the sea or in a pool to avoid irritation by salt, sand or chlorine. After using the toilet, wash from front to back to prevent bladder infection.
4. Keep the genital area dry: in summer, women spend a lot of free time on the beach or in the pool, so it is common to keep a wet swimsuit for hours. Humidity in the vaginal area favours the appearance of infections. It is therefore advisable to always wear a dry swimsuit (do not keep it wet for more than 30 minutes) and to have clean underwear to change.
5. Urinate after sexual intercourse: during intercourse, bacteria in the genital area can enter and accumulate in the urethra, which can lead to infection of the bladder. Therefore, the specialists insist on the importance of urinating right after. In addition, doctors point out that, unlike men, female ejaculation does not occur through the urethra, so the only way to drag and expel all the substances or particles that are introduced during penetration, is by urination It is therefore advisable to urinate, preferably within 45 minutes after penetration.
We like to help you take care of yourself.
- "A Method to Assess Seasonality of Urinary Tract Infections Based on Medication Sales and Google Trends". Rossignol L, Pelat C, Lambert B, Flahault A, Chartier-Kastler E. (2013)
- "Recurrent Cystitis after Intercourse: Why the Gynecologist has a say". Graziottin A.
- Urinary tract infection: symptoms and treatment of urinary tract infection https://www.passeportsante.net/en/Maux/Problemes/Fiche.aspx?doc=infection_urinaire_pm
We have all had periods of stress and anxiety in our lives. These periods are prone to making us more alert than what we are used to and therefore have immediate consequences for our mind and body. It is possible to stop thinking about what overwhelms you this being the reason why you must learn to relax to avoid suffering them. A person can have around 50,000 thoughts a day, most of them are negative, since we perform them unconsciously. This permanent state in which you never stop thinking and turning over a lot of varied topics entails a permanent state of stress and mental exhaustion.
With a few simple tips, you will learn to relax in a few minutes to get rid of daily stress and get out of the state of anxiety, in addition to providing self-control.
1. Learn breathing techniques: although there are many breathing exercises, just focusing on the rhythm of your own breathing, this will help you to relax. Abdominal breathing is one of the simplest techniques and the one we will learn first. To do this, we must place one hand on the abdomen and the other on the chest to see which is the hand that rises when breathing. If the one that rises is the one that we place on the abdomen, we are doing complete breaths that will help us in the relaxation process. This type of slow breathing will provide a physical relaxation and calm.
2. Take a short walk: if you are at work and you feel overwhelmed, a 5-minute walk is more than enough to disconnect from the routine. In fact, short breaks are the most effective way to increase your productivity. But take advantage when you get out of your work, for example, walk before you get home, and be able to relax before you arrive.
3. Prepare a moment for yourself: it may sound like a topic, but a good bath or relaxing shower, with relaxing music, candles with lavender smell and 60 minutes without worrying about anything else works very fine.
4. Disconnect your phone, email and social networks: sometimes, the excess of information and the hyperconnection in which we are can also stress us although it does not seem so. Dedicate a couple of hours when you get home to forget the notifications of your mobile and reduce your anxiety levels.
Living more relaxed and with less anxiety will not only positively affect your well-being, but also improve your social relationships. Remember, in case of any doubt or stress situation out of the ordinary, consult your medical specialist. Take care of yourself!
On numerous occasions, you may encounter some patients who come for a consultation and have some type of urinary problem. Determining its origin, the causes and treatment is key to improve their quality of life and well-being.
In general, experts follow this protocol to know the type of incontinence that your patient has:
Voiding Diary: is a record of voiding activity, which organises a visual and complete daily activity of your patient. It will help you to understand your patient’s voiding routine and this way will be able to know in a more precise way if there’s a problem related to the control of the bladder.
Clinical History: antecedents, diseases and possible problems related to incontinence (such as medication or nutrition) are reviewed.
Analysis of urine: this can be ruled out that your patient suffers from UI due to an infection or a secondary problem.
Physical Examination: there may be certain anomalies derived, for example, from surgeries or cutaneous lesions that favor the appearance of urinary incontinence.
Symptom Questionnaire: by asking a few questions you can assess the symptoms and know the type of UI that your patient has, such as:
- Do you suffer from urine loss when you play sports, carry weight or cough? If yes, it could be stress incontinence.
- When you feel like urinating, do you have to run to the bathroom? Does the cold or the sound of running water intensify your urge to urinate? Do you have problems to endure? If yes, you probably have an unstable bladder.
- Do you have trouble urinating? Do you sometimes have the feeling that your bladder has not completely emptied? If yes, it could be a urinary retention.
The most appropriate way to treat urinary incontinence is to conduct a complete study of the patient to be able to assess all their history, symptoms and possible causes, and recommend an appropriate treatment to the type of incontinence suffered.
All of us have stressful days, some days worse than others. We think that the day is never going to end, constantly watching the clock. The worst of those days is as we get home it is very difficult to disconnect from the day, especially if the stressful situations are constant and we don’t have periods of disconnection. Therefore, it is important that you learn how to disconnect from work on your days off.
Many times we believe that doing nothing is the best thing to disconnect from our daily routine. However, it is not always the best thing to do because inevitably, we tend to turn our tasks around, so we must learn to manage our time and relax. These are some tips to help you cope with your day to day life.
Try to make time for yourself
It is important that after a day of dedication to others you search for a space in your agenda just for you. Go for a massage, read a book or take a walk. We know that sometimes it is very complicated because after work we usually have family obligations but take advantage of this. Go to the park with your children, go out to dinner, or even a good conversation will help you.
If you manage to take time out of your day-to-day activities, you can join the gym. Pilates, yoga or any other activity such as dance classes are great. Exercise always helps you sleep better, and you may make friends with whom to chat about your routine having a coffee when you finish.
Find a hobby
Painting, DIY or even adult colouring books can help you achieve that much-needed relaxation. The concentration required by this type of activity and the use of your senses will prevent you from thinking about the job or what the next day will bring.
Go out for a drink
Going out to drink with friends is always liberating. They will help you listening to you if you have had a bad day and they can also make you completely forget about your problems.
Endorphins are responsible for causing us to feel pleasure and relieve stress. A very original way to release yourself is Laughter Therapy, which besides being very fun and will provide you wellbeing from the first laugh.
Your mind and your body need to recover from a long and intense day and the best way to achieve is with a good rest. A shower before bed or a relaxing bath will surely help you fall asleep.
In short, you should try to do activities that break your routine. You must bear in mind that your work requires a lot of physical and mental involvement and you need to learn to take a break. Thank you for helping us to care!