by the OneCare Group Editorial Team

In our hyperconnected world, the allure of screens—phones, tablets, laptops—is nearly impossible to resist. While technology enables convenience and connectivity, excessive screen time has been scientifically linked to various physical, mental, and emotional health issues. A digital detox is not just a trendy concept; it’s a necessary step toward preserving our overall well-being.

The Harm of Excessive Screen Time

• Impact on Mental Health:
  Studies reveal that prolonged screen use is associated with increased rates of anxiety, depression, and poor sleep quality. The blue light emitted by screens can disrupt the production of melatonin, the hormone responsible for regulating sleep, leading to insomnia or poor-quality rest.
• Physical Health Concerns:
  Extended periods of screen use can result in digital eye strain (also known as computer vision syndrome), which includes symptoms like dry eyes, headaches, and blurred vision. Additionally, sitting for hours while using devices contributes to sedentary behavior, raising risks for obesity, cardiovascular diseases, and musculoskeletal issues.
• Cognitive Overload:
  Constant notifications and multitasking on devices reduce attention span and memory retention. They create a state of hyper-stimulation, leaving us mentally fatigued and less focused.

How to Detox from Screen

• Set Boundaries
  • Allocate specific times of the day as “screen-free zones,” such as during meals or the hour before bedtime.
  • Use apps to track and limit screen usage.
• Engage in Offline Activities
  • Pursue hobbies like reading, gardening, or cooking to reduce your reliance on digital entertainment.
  • Replace virtual interactions with face-to-face connections whenever possible.
• Adopt the 20-20-20 Rule
  • Every 20 minutes, take a 20-second break to look at something 20 feet away. This can alleviate eye strain.
• Establish a Tech-Free Sleep Routine
  • Keep devices out of the bedroom to improve sleep quality. Opt for an analog alarm clock instead of relying on your phone.
• Embrace Digital Minimalism
  • Curate your online environment by unfollowing accounts that don’t add value to your life and decluttering your apps to reduce distractions.

A Balanced Approach

Detoxing from screens doesn’t mean abandoning technology entirely; instead, it’s about creating healthier habits to prioritize your mental and physical well-being. By setting boundaries and integrating offline activities into your daily life, you can reclaim your focus, reduce stress, and enhance your overall quality of life.

Take the first step today—disconnect to reconnect with yourself and those around you.

Stay tuned for more updates from our team!

by Mrs Jennifer Bowden

Low back pain can occur for many different reasons, and it can often be difficult to diagnose the true underlying cause. Most people will have an episode of low back pain in their lifetime and most often it is not a cause for concern, although painful at the time. The structure of our pelvis and spine is very strong, and it is designed to move.

Most of the time, low back pain is not related to the bony structure of our backs (the vertebrae), but more likely to be caused by the overlying muscles. Our muscular system is very complex and works as a whole unit.

Everything in our body is connected in some way, so if we have sprained our ankles a lot, or have had a neck or shoulder injury for example, it can also lead to pain in other areas of our body, and a common place is in our backs.

When should I worry?

Some low back pain symptoms are of more concern, and there are some symptoms that should always be checked by a medical professional if they are present. Although the presence of these symptoms is important to report, it doesn’t always mean that further tests, scans or surgery is needed. The following is a list of symptoms that, if occur with or without low back pain, should be assessed by a medical professional:

• A change in bladder or bowel habits, such as passing urine or stools without knowing, or not being able to pass urine when you feel the need to.
• A change to or lack of sensation in your ‘saddle region’ (between your legs, your genitalia; perineum and anus).
• Pain down both legs at the same time.
• Pins and needles or numbness in your legs or feet.
• Pain that doesn’t change – it is the same day and night, and movement doesn’t alter it.
• Weight loss without known cause (such as a new diet, or vomiting illness).
• Night sweats and or worsening pain at night.
• If you use intravenous (IV) recreational/non-prescribed drugs and have sudden worsening low back pain.
• Your legs give way, or your walking pattern has changed since the back pain has occurred.

How to reduce the risk of LBP

• Move regularly and or change position frequently – static postures can increase muscle tension and if repeated daily can become habitual and become difficult to change.
• Wear supportive shoes – the perfect shoe doesn’t exist, and we all need different types of shoe. However, flat soled shoes; flipflops and high heels will increase the forces that our bodies must absorb from walking, especially on concrete; tarmac or metal surfaces. By wearing a well-fitting, supportive and shock-absorbing shoe (when possible), you can reduce the risk of tension in your feet and calf muscles, which in turn can contribute to tension in your low back.
• Include some stretching in your weekly routine. Keeping our muscles released gives our joints more freedom of movement, which can help to reduce the risk of pain and injury. Stretching doesn’t need to take very long and doesn’t require equipment. The internet is a great place for inspiration, but to reduce the risk of injury, always follow people with a recognised professional qualification, such as a Chartered Physiotherapist. The Chartered Society of Physiotherapy (CSP) in the UK has a website and lists all registered physiotherapists.
• Try some breathing exercises. The muscles that surround our thorax (ribcage) and our diaphragm (breathing muscle) can easily become tight and splinted. Stress; heavy lifting; pulling/pushing can all contribute to tension around the thorax. Because of its direct link with the low back, it is a common contributor to tension in the lumbar spine. By taking some slow, deep breaths, we can reduce tension in the surrounding muscles and reduce our stress levels.

Jennifer Bowden, Chartered Physiotherapist (BSc Hons)
The Beachside Clinic
E: [email protected]  
T: 07843249664
W: www.thebeachsideclinic.co.uk  

by the OneCare Group Editorial Team

Dealing with Racism

Racism is unfavourably judging or behaving towards someone on account of their ethnicity. As with bullying, the victims are often blamed by the bullies and bystanders for being distressed by it. “Just ignore it” or “Don’t be so sensitive” or “But it wasn’t targeting you.” As a result, the receiver of racist comments is made to feel that the onus is on them to move on, to forget, and that it is their fault for being upset. It’s easy to blame the receiver if they report it, rather than just “take it”. If you feel you have been the target of racist comments or behaviour, talk about it. Share your experience with a trusted friend or colleague who will be able to empathise with you.

You may be feeling a range of emotions. Shame… Anger… Isolation. Racism is a particularly hurtful form of discrimination and bullying because it targets our identity, and a group to which we have a sense of belonging. Identity and belonging are at the core of human experience, therefore racist behaviour can leave you feeling unsure of yourself.

A natural response to racism is pressure to disprove the stereotype, to perform well, to dispel beliefs people have about your race. In such instances, you feel that you represent your entire race, and therefore you cannot afford to make any mistakes, and this is a big responsibility. This adds to feeling demotivated, isolated and distressed.

There is also a collective anger – feeling angry on behalf of all your group. It is easy to reactivate all the anger you’ve felt for each instance you or your loved ones have experienced. As a result, your reaction may be one of deep hurt and frustration. Though it is difficult, try to isolate each instance, and if you feel yourself getting overwhelmed, check yourself – all you reacting to one case or to everything?

The effects of racism have a cumulative effect, even from generation to generation, if inter-racial relations are not repaired. As a result, people can seemingly overreact to what appears to be on the surface, a benign comment or joke. To the person receiving it that joke would have been the most recent of several jokes, and perhaps other instances of being made to feel that they do not belong.

Do not get into a direct dispute. If you feel you can, understand that bullying comes from a place of lack of knowledge, and fear (and oftentimes a history of being bullied or victimized). Recognise that their words and actions are about them, and not a reflection of you, or your worth. With this, you should feel better-equipped to process what happened.

If racism is effecting your daily life, and your mood and you find yourself frequently feeling low about racist comments, or find that you are struggling with race-related stress everyday, consider doing something more than just reporting one-off incidents.

Find a support network. You could join Human Rights groups, even if you choose to be a passive member, such as by signing up to their newsletter. You will be able to keep updated with measures that are being taken locally and abroad to fight racism. Alternatively, consider joining a local group of people who have been through similar experiences. This group may be of a different race, but this can actually be helpful to see that other groups also struggle with the same discrimination.

Educate yourself about your heritage and the contributions of members of your ethnic group, and think of ways you can incorporate representing it in your daily life. These may include simply having a small trinket on your desk, a screensaver on your phone of a photo of a favourite image. Reminding yourself of the positive will have alleviate your feelings of shame.

Consider becoming socially active in groups. Lobby for change, write letters to newspapers and your local government representatives, detailing your experiences, and what you would like to see change in the community. For example, you might write about wanting to see anti-racism days in schools, where schools celebrate diversity.

If you are a bystander and have witnessed racism, you have a key role to play. You may report it, but you could also engage with the person making the comments or action. Ask them, what is it they fear about the group? With the victim, help them feel valued, safe and included. Remind them that not everyone has racist beliefs. Acknowledge that what they experienced was unfair. As an ally, you too can have an active role. You can join activist groups, or make small but meaningful steps in your community, such as establishing friendships or connections with people outside your racial group. Do not be afraid to ask questions, stating that you want to learn more about their experience of racism, and what you can do to support them.

If you feel you’re struggling because of racist behaviour you may have experienced, speak up and seek support.

References:

Center for Community and Development at the University of Kansas – Community Tool Box (2024) https://ctb.ku.edu/en/table-of-contents

UCSC Counselling and Psychological Services (CAPS) – Coping with Racism & Discrimination (2024) chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://caps.ucsc.edu/pdf/coping-with-racism.pdf

Core Strength

by Kypros Nikolaou

Core muscles form a muscular corset around the spine and pelvis, supporting them in an anatomically correct position. The stronger the core muscles, the healthier the spine and the better the posture.

By strengthening the core muscles, you can get rid of back pain, prevent the development of osteochondrosis and limit the risk for injuries, such as muscle strain or spasms in the lower back that, are very common to individuals like seafarers whose work often involves repetitive actions, heavy lifting and working in challenging conditions.

BENEFITS OF A STRONG CORE

• Stabilising the lower back
• Helping with balance
• Supporting better posture
• Supporting better exercise form
• Increasing stability
• Making everyday movement easier
• Helping to reduce or prevent pain
• Supporting strength training exercises
• Helping to reduce lower body injury

YOU KNOW YOUR CORE IS WEAK WHEN:

• Your back hurts
• You have poor balance
• You slouch all the time
• Your feet and wrists hurt
• You’re always holding your breath

HERE ARE A FEW EXERCISES YOU CAN DO WHILE ON BOARD TO IMPROVE YOUR CORE STRENGHT:

ABDOMINAL CRUNCH

• Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten the abdominal muscles.
• Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
• Return to the start position and repeat.

SINGLE-LEG ABDOMINAL PRESS

• Lie on your back with your knees bent (top right illustration). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the abdominal muscles.
• Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (bottom right illustration).
• Push your hand against your knee while using the abdominal muscles to push your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
• Return to the start position and repeat using your left hand and left knee.

SINGLE-LEG ABDOMINAL PRESS VARIATIONS

• Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your
• hand (top left illustration). You’ll be pushing and pulling across the centre of your body. Hold for three deep breaths. Then do the exercise using your other hand and leg.
• Hand on the outside of the knee. Place your left hand along
• he side of your left knee (bottom left illustration). Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the centre. Hold for three deep breaths. Then do the exercise using your other hand and leg.

DOUBLE-LEG ABDOMINAL PRESS
When you’re comfortable with the single-leg abdominal press, try the double-leg abdominal press for more core strength:

• Lie on your back with your knees bent (top right illustration). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the abdominal muscles.
• Raise your legs off the floor, one at a time, so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (bottom right illustration).
• Push your hands against your knees while using the abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
• Return to the start position and repeat.

To stay up to date with OneCare Group news click here: https://onecaregroup.global/contact/

Follow Kypros Nikolaou, Strength and Endurance Coach for health,fitness tips and advice

References:

• Ratamess N. Resistance training exercises. In: ACSM’s Foundations of Strength Training and Conditioning. 2nd ed. Kindle edition. Wolters Kluwer; 2022. Accessed June 16, 2023.
• Laskowski ER (expert opinion). Mayo Clinic. June 30, 2023.
• Fernandez-Rodriguez R, et al. Best exercise options for reducing pain and disability in adults with chronic low back pain: Pilates, strength, core-based and mind-body. A network meta-analysis. The Journal of Orthopaedic & Sports Physical Therapy. 2022; doi:10.2519/jospt.2022.10671.
• AskMayoExpert. Physical activity. Mayo Clinic; 2022.
• Harvard Health Publishing, The real-world benefits of strengthening your core (2012)

Let’s Talk Menopause!

Whether you’re in perimenopause, actual menopause or just curious about the ‘big change’ ahead, the Menopause Event, hosted by OneCare Group, is where you need to be to find out more about the topic.

Obstetrician and Gynaecologist, Dr Maro Petrou, along with a host of experts, will be talking everything menopause at the University Of Cyprus’ Amphitheatre between 15:00 and 18:00 on the 19th of May.

Know the facts, learn more about the signs and side-effects, and most importantly get rid of the stigma attached to menopause. It’s time to not only prepare yourself for the next stage of life but welcome it with ease and confidence.

The forum is free of charge, and you can register here: https://www.eventbrite.com/e/menopause-tickets-887447839377

Let’s Talk Menopause: E-Link to the Agenda 19.05.2024

Location:

Molecular Medicine Research Center / Κέντρο Ερευνών Μοριακής Ιατρικής biobank.cy, Center of Excellence in Biobanking and Biomedical Research University of Cyprus

Amphitheatre SEKKI B115

Map Link: http://49GH+9R6, Aglantzia 2115, Cyprus

We hope to see you all there!

OneCare Group

Happy Women’s Day

by the OneCare Group Editorial Team

There’s no better way to celebrate Women’s Day than to prioritize your health, and that of the women in your life.

Worldwide Statistics

Cardiovascular Disease

Heart disease is responsible for 25% of deaths among women, yet historically, because men were more likely to be affected by it, women’s cardiac health was ignored. Consequently, earlier symptoms were not caught until the disease had progressed. According to the Center for Disease and Control Prevention, long-term symptoms include:

• Heaviness in the chest
• Pain in the neck, jaw or throat, upper abdomen or back
• Nausea and vomiting
• Fatigue

Symptoms of a heart attack include chest pain, shortness of breath and weakness in arms. If you experience any, or all, of these symptoms you should call emergency services.

The easiest steps to look after your heart are to control your blood pressure, avoid smoking, engage in low-intensity exercise for half an hour every day, and maintain a healthy weight through eating nutritious food.

Breast Cancer

Breast cancer is common among women. The World Health Organization (WHO) recommends having an annual mammogram and carrying out monthly self-checks. Whilst standing in front of a mirror, check regularly for any changes in the skin, and feel for lumps using a light pressure, checking from under your armpits, making circular motions on and under the breast.

You should notify your doctor if you notice any changes, see discharge or feel pain.

Depression And Anxiety

More women than men are affected by depression, and this in part may be due to hormonal imbalances. Furthermore, there are particular disorders related to depression that may affect a woman throughout her lifetime, other than PMS, such as perinatal depression which can start from pregnancy and continue after childbirth, and perimenopausal depression, which can start as a woman begins menopause.

The signs to look out for are irritability, a loss of sex drive, loss of motivation, low self-esteem, feeling hopeless, feeling tired, and changes in appetite and in sleep patterns. In some, suicidal thoughts can also occur.

Depression is a treatable condition, especially if you seek support early on. Speak to a professional if you have had any of the symptoms for two or more weeks.

Prevention is better than cure

Repeatedly, these steps are found to benefit our health in a number of ways, from reducing various cancers, improving heart health as well as being beneficial to mental wellness:

Adopt a healthier eating pattern.

• Add fruits and vegetables into your diet that are rich in antioxidants which, are shown, to support disease prevention, have a beneficial effect in brain function, aid the cardiovascular system, reduce inflammation, and contribute to mental health improvements.
• Drink water instead of sugary and caffeine rich drinks to improve digestion, aid in regulating the body’s temperature and maintain the body’s electrolyte balance.
• Limit saturated and trans fats as well as sodium, as both are related to heart related issues to which women are more prone to as they grow.
• Consume lean meats rather than processed or fatty cuts, and exchange salt with herbs and spices.

Exercise at least 30 minutes a day.

• Engage in team sports, this could also have the additional advantage of being a way to socialize if you meet others.

Stay Connected

• Keep your lines of communication open. Feeling connected with others releases oxytocin, the hormone that is responsible for erasing the effects of stress.

Let Women’s Day serve as a reminder to schedule your monthly and yearly check-ups.

Happy Women’s Day!

by the OneCare Group Editorial Team

It may seem that the number of people diagnosed with Attention Deficit Hyper Disorder has increased dramatically over the past few years. You may think that ADHD (as it is more frequently referred to), is simply the label given to children who cannot sit still in class. However, as research in the field of neurodivergence progresses, we are beginning to understand how ADHD manifests in adults.

You may be wondering if it is worth investigating at this stage in your life if you have ADHD. You’ve finished school, you’re in stable employment and on the surface of it, you don’t seem to have any difficulties. So why should you get tested? Getting tested and diagnosed with ADHD is more than just about having extra help at school. Typically, people who were tested were people who are predominantly hyperactive, however, there are other symptoms of ADHD.

ADHD is now considered to be a clinical difficulty with executive functioning. Executive functioning is the group of skills that allow you to organize thoughts and activities, prioritize what to do, manage time efficiently, and make decisions. Difficulties in these domains manifest as difficulties keeping your desk organized, scheduling your diary well, regulating your emotions, and sticking to a task. For someone with these difficulties, it is hard to keep track of eveyrthing you have to do, and what steps you need to take to complete a task.

All of us experience ADHD symptoms, forgetting where we left our phone or glasses, overbooking our schedule and realising too late that we have to be in two places at once. Does this mean you have ADHD? No. The frequency of how often you do these things, and they extent to which they have a negative impact on your life will determine if you fit the diagnostic criteria.

Being forgetful makes the everyday tasks and routine overwhelming. The problem is compounded by the fact that people around you may be resentful of the consequences that the diagnosis has on their life. Essentially, we have to acknowledge that living with someone with ADHD has real-life implications. In fact, ADHD coaches and experts report that the hardest part about living with ADHD is the judgement and shame and resentment, rather than the symptoms themselves. Remember that it’s not your fault or your choice, to have ADHD. However, this doesn’t mean you don’t have any control over the situation. You do have a choice to work with the diagnosis.

Learning if you have the diagnosis has several benefits. Firstly, it helps you understand your past experiences, and reconsider all the labels you gave yourself. Looking back, you may see that people thought you were lazy or stupid, but you knew that you were trying your best to achieve, only to find stumbling blocks. You may have felt unable to sit still long enough to focus on the material in front of you. Showing yourself some empathy helps with improving your motivation, prevents depression, and makes you more understanding of others too.

The next benefit, is that you can now recognise what your difficulties are, and how you can build strategies to address them. For example, you’ll know that you’re at high risk of losing your attention quickly, so you should avoid scheduling back to back meetings. You can take more frequent breaks. If you know that you’re also more at risk of getting agitated, you’ll start to recognise what triggers you, and learn about what situations to avoid. For example, if you know that people shouting is something that makes you lose your temper, you might want to share this with your loved ones, so that they can try to modify their behaviour.

Recognize Unhealthy Strategies

All of us resort to doing things we know we shouldn’t, because in the long-term they have consequences, but short-term, they provide comfort, or relieve stress. The classic example of course, is using sugar, or smoking, or drinking. People with ADHD are more likely to have to turn to external ways of calming themselves, because of the brain’s difficulty in regulating emotions. They are therefore more likely to engage in unhealthy behaviours, and subsequently, have to address the consequences of those behaviours, over and above ADHD symptoms. Therefore, it is crucial to you recognise what behaviours you may be in engaging in, and finding alternatives, and what pushes you to depend on these behaviours in the first place. Avoiding your triggers ensures that you will have less need to turn to the behaviour.

Once you recognise these behaviours, ask yourself, what purpose does this serve? When I reach for a drink, is it because I want to calm down? What can I do instead to ease my nerves? If you feel you can’t do without the behaviour, set yourself the challenge to delay the behaviour. Start small. Can you wait five minutes before reaching for the cigarette? If that’s doable, set yourself a bigger challenge, each time making the delay longer. There will be days where you might not be able to wait, and on other days

Set a Routine

Humans are by default, creatures of habit. We need predictibility, so that our brain can learn how to be more efficient on doing a task, rather than predicting what is going to happen next. Without having to use our resources on trying to figure out what comes next, we can divert our attention to other tasks. This in effect, is a way of channeling our mental capacity towards more demanding tasks.

Incorporate the following measures into your routine:

Start with Alone-Time – If you live with a family, set your alarm clock 15 minutes before everyone else, to start your day undistracted.

Schedule 15 minutes of “Screw-up” time. This is time in the day when you can catch up on something if things don’t go according to plan. This could be traffic, or someone keeping you waiting, or an unexpected phone call. Don’t plan your day with everything back to back, without the space and flexibility to accommodate for things going wrong.

Plan as much of your day and week as you can. This helps you avoid having to make last-minute decisions, and then trying to achieve them. For example, make a meal plan for the week, set out your clothes for the next day rather than waiting until the morning, and risk running late because you can’t find the right thing to wear. Constantly having to make decisions can be overwhelming and tiring.

Addressing Attention Difficulties

To compensate for attention difficulties, use reminders that are effective. Having a daily email reminder that you will ignore is useless. On the other hand, having a loud alarm that sets off at a time when you are able to complete a task is more likely to remind you of what you need to do, and you are more likely to complete the task.

Recognize if you are a visual or auditory learner. Do you learn new things by seeing them written down? Do you need to write things down yourself? Do you prefer the use of pictures? Do you need to be moving in order to be able to concentrate? It may not be possible for you to physically get up and move whilst you are listening to instructions, so you could try using something that allows you to incorporate movement discretely, for example, using a fidget spinner, playing with a pen, or if permissible, having a standing desk if you are in an office environment.

Do not spend too long on one task. Give yourself a time-limit, then take a break and move on to another task. You can revert back to the first task later on in the day. This gives you the chance to redirect your focus, without getting bored on any single task.

Engage in activities that require both concentration and coordination. This improves your working memory, and your ability to control impulses. If you have time for a yoga class, that’s great, but if you want something simpler and less time-demanding, you can practice walking on a straight line, whilst balancing something in your non-dominant hand. You can spend as little as two minutes on this simple exercise, it’s free, and it has long-term benefits, as well as the immediate advantage of helping you calm down if you are feeling agitated.

If you feel you need further support, speak to a psychologist or doctor about your concerns.

• Slow down when eating: Chew your food well and take time to pause while you’re eating by putting your cutlery down between each mouthful. It may help you feel more relaxed and help you enjoy your eating experience. Slowing eating can allow your body to recognise when it is full.
• Avoid distractions: Avoid eating while you’re on your laptop, phone, reading or watching TV so that you can relax and enjoy your food in the moment.
• Reflect on your thoughts and feelings: Recognise when you are eating for reasons other than physical hunger. Sometimes emotions can trigger hunger and have a negative eating experience.
• Plan and stick to regular mealtimes: A meal planner helps to eliminate the stress around grocery shopping and meal preparation. Also, consider eating at regular times throughout the day. This helps to regulate your levels of hunger which could impact positively on your eating behaviours and food choices.
• Enjoy each mouthful: Food is more than just fuel. Take time to enjoy the aromas, the texture, and the flavours of your meal.
• Avoid empty calories: Choose nutritious foods that are satisfying to you, give you energy and are nourishing to your body.
• Avoid labelling foods: There aren’t ‘good’ or ‘bad’ foods, all can be part of a healthy diet if, we aim for variety and do not exceed our portion sizes.

by the OneCare Group Editorial Team

Adopting healthier and better habits related to mental, physical, and social wellbeing is shown to have a positive impact to an individual’s’ mood.

Moreover, individuals who choose to track their happiness status are more likely to be motivated to keep up with the habit and to improve their happiness because of it.

Download the OCS August Calendar and colour your days.

by the OneCare Group Editorial Team

A pet can be a great source of comfort and motivation. In many ways, pets can help us to live mentally healthier lives.

Caring for a pet can help our mental health in many ways, including:

• Increasing your physical activity as pets need regular walking or playing.
  • People who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness.
• Providing companionship.
  • Pets can give you a sense of security and someone to share the day with. Caring for them can help you feel wanted and needed. This can be especially valuable for older people or those who live alone.
• Reducing anxiety.
  • The companionship of a pet can help to ease your anxiety.
• Boosting self-confidence.
  • Pets can be great listeners, offer unconditional love and won’t criticise you. This can help your self-confidence, especially if you feel isolated or misunderstood.
• Helping you meet new people.
  • Dog owners often stop and chat with each other on walks. But other pets can be a way to meet people too in pet shops, training classes or online groups.
• Adding structure to your day.
  • Feeding, exercising, and caring for a pet can help you keep to a daily routine, which can help you feel more grounded and focused. It can give your day purpose and a sense of achievement.

Having a pet is a serious commitment.

You’ll need to have the time, money, and energy for a pet, as well as a calm home environment with routine and consistency.

Fostering a pet or helping a friend with theirs can help you see whether having your own is right for you.

If you cannot get your own pet but would like to experience all the health benefits a pet can offer you may do so through volunteerism to local shelters.