Pauline Martin Wellbeing

🎷Hit That Funky Beat 🎼

🎵As I’m off to Latitude Music Festival on Thursday this week, it’s the perfect time for me to introduce Listen To Music for this week’s Just One Thing Challenge.

🎧Listening to music can lift your mood, benefit your blood vessels and boost your performance.

📻Make a playlist of your favourite music, and jot down what you notice about the music and how it makes you feel. Really focus on it - this is called mindful music listening.

🚶🏼I’d also encourage you to put together a playlist with upbeat / fast paced music to listen to, whilst you are out walking to pick your pace up a bit.

The benefits to your wellbeing from listening to music are more than just simple relaxation. Listen to your favourite music can:

🎸Release endorphins which help your blood vessels expand and help cardiovascular health

🎸Endorphins can also relieve pain

🎸Music can improve your workout endurance

🎸Some research has also shown that listening to music with your children can enhance the relationship you have with them in adulthood!

🎸Studies have also shown that listening to music can stimulate people in the early stages of dementia.

🎧So, get creating that play list, put your headphones on and enjoy the beats. If you really get in the zone, dance like no one is looking too for even more positive effects. 🕺🏼

To hear the full Just One Thing podcast – Listen To Music, go to BBC Sounds.

🏆How do you rate your success?

I’m really curious to learn what you consider a definition of your success in life?

Is it:
💰Having £££ in the bank
🏠Owning your own home
🏎️Driving a fancy car
🌴Taking 3 holiday’s a year
🏢Getting that promotion you’re owed

If for you, it’s anything similar to the above list, I urge you to consider this.

💡These are all material gains, once you have these shiny prizes, the glitter fades pretty quickly and before you know it, your looking for the next shiny thing that will make you feel successful and happy….

🧠How about looking at success as an internal accomplishment, that way you get to reap the rewards and benefits for the rest of your life.

For me, success is:
💪🏼Having the strength and resilience to walk away from situations that were not good for my mental wellbeing.
🧘🏼‍♂️Learning how to step back, breath deeply and observe instead of being reactive.
☺️Learning that self care and time to myself is essential and not selfish.
🚸Watching my children and step children forge their way through life as strong, brave, resilient individuals.
💓Learning to be accepting and comfortable in my own skin, just as I am. There’s no one else I’d rather be 😊

🥇Try to recognise your personal strengths, achievements and accomplishments as your true successes in life.

🚮The material items are just stuff and nonsense.

🗨️Let me know in the comments below what personal successes you are most proud of.

♻️Reshare this post to help others redefine their perception of success.

💷How much are your employees’ worth to you❓❓

In today's hectic and evolving business landscape, putting a price on the wellbeing of your staff is not just a moral obligation but a strategic imperative.

🦴Your employees are the backbone of your organisation, and their health, happiness, and overall wellbeing directly influence your organisations productivity, creativity, and bottom line.

Investing in a personalised, comprehensive wellness programme, flexible work arrangements, mental health resources, and continuous professional development isn't an expense—it's a strategic investment in your collective future.

So, how can you foster a thriving work environment?

✅Wellness Programmes: I’m talking people focused, relevant and personalised programmes. EAP portals have their place but wellbeing is personal, so you do need a human touch to get to the heart of any real issues and get people talking. Promoting healthy lifestyle changes, workplace wellbeing life hacks, encouraging improved communication and championing team building and wellbeing initiatives all make a huge difference to productivity, loyalty and morale.
✅Mental Health Support: With 79% of working adults in the UK reporting work related stress as a real problem for them, it’s vital your employees have safe space to talk about their mental health without fear of gossip or reprisals. Provide access to mental health support, mindfulness training, stress management workshops and coping strategies for those tough times. A mentally healthy workforce is more resilient and engaged.
✅Flexible Work Arrangements: Offer flexible working hours and remote work options to help employees balance their professional and personal lives. This leads to increased job satisfaction and reduces burnout.
✅Continuous Professional Development: Encourage and support continuous learning and career growth through training programmes, workshops, and mentorship opportunities. When employees grow, so does the organisation.
✅Inclusive Culture: Foster an inclusive and supportive workplace culture where every team member feels valued and respected. Diversity and inclusion drive innovation and creativity.

💰When you invest in your team's wellbeing, you’re investing in the future of your organisation. A happy, healthy, and motivated workforce is the key to achieving sustainable growth and driving long-term success.

🏆Redefine what success looks like, by putting your people first and build a workplace where everyone thrives.

📞Call me to find out how I can take the strain from you and boost your employee wellbeing and organisations success.
🔔Ring the bell to keep up to date with my posts
♻️Reshare to help others find solutions for great Workplace wellbeing

👍🏼I’ve spent a lovely morning presenting a Wellbeing Workshop for the amazing team at -Start Cambridgeshire.

There was lots to get through and tons of discussions, from recognising stress and peri menopause symptoms to time management skills, team building and even mountain climbing!

🙏🏼Thank you to the amazing Hayley Norfolk and her awesome team for welcoming me to their office and being so open and receptive to making positive changes in the workplace. They are a team dedicated to supporting families so today, we put them first instead.

If you’d like to boost your employee wellbeing and see the positive changes it brings, please
📧Contact me to chat more about how I can help you.
♻️Reshare to spread the word about the importance of promoting workplace wellbeing for everyone.

-Start Cambridgeshire

Are you covering up your feeling to keep others happy?

That’s something I used to do a lot but not any more. Too many people are navigating their way through life, feeling they must pretending to be ok when they’re not and that sh*t needs to stop.

It’s ok to have a bad day, we’re not robots. Acknowledge how you feel, sit with it, observe it and accept it for what it is but NEVER feel ashamed of it.

Yesterday I felt sad and that’s just how I felt. It was my eldest sons 26th birthday, I was in the UK and he now lives in Australia and I just woke up sad. Yes, I’m
lucky he’s happy and healthy and living his best life, yes, I’ll be seeing him in 10 days when he comes home for a short trip and yes, I have my other son in the UK with me, but that’s just how I felt and I’m not going to pretend otherwise.

Learn to accept your bad days, sit with your feelings and observe how they make you feel. Don’t bottle crap up, that just destroys you inside. Don’t ever feel ashamed of your feeling and emotions, those are what makes you unique. Talk, communicate or just sit in silence but never pretend it’s all ok if it’s not.

Let’s get talking more, accepting each others good and bad days equally and open up a safe space to show how we really feel. ❤️

Let me know in the comments if you’ve ever felt the need to cover up how you really feel and how that impacted you.

It's World Chocolate Day so go on, treat yourself.

🤝 Alcohol Consumption and Its Impact on Personal and Working Relationships 🤝

It's Day 5 of Alcohol Awareness Week so let's look at how alcohol consumption can have a profound impact on both personal and professional relationships.

How Alcohol Affects Relationships:

👂🏼Impaired Communication: Alcohol can lead to misunderstandings and conflicts due to impaired judgment and reduced communication skills.
👊🏼Increased Conflict: Drinking can escalate arguments and lead to inappropriate behaviour, straining relationships with colleagues and loved ones.
🦥Neglect of Responsibilities: Excessive alcohol use can result in neglecting work duties and personal commitments, causing frustration and disappointment among peers and family.

Consequences for Work and Wellbeing:

😠Decreased Team Cohesion: Poor communication and increased conflict can disrupt team dynamics, affecting overall productivity and morale.
👷🏼‍♂️Damaged Reputation: Repeated alcohol-related issues can harm your professional reputation and career growth opportunities.
🧑‍🤝‍🧑Strained Personal Life: Tension at home due to alcohol-related issues can spill over into the workplace, affecting your focus and performance.

Steps to Improve Relationships and Wellbeing:

🍷Moderate Alcohol Consumption: Limiting alcohol intake can help maintain clear communication and reduce conflicts.
🗣️Seek Support: If alcohol is affecting your relationships, consider talking to a counsellor or joining a support group.
👂🏼Foster Open Communication: Work on improving communication skills to build stronger, healthier relationships both at work and home.
🧘🏼Practice Self-Care: Engage in activities that promote mental and physical wellbeing, helping you manage stress without relying on alcohol.

🥇Prioritising healthy relationships is crucial for both personal fulfilment and professional success. Let's make mindful choices to build and maintain strong, positive connections.

💪🏼Strengthen your connections for a more fulfilling life and career! 🌟👥

That’s a big stick for a little boy 😂😂

Day 4 - Alcohol and Diet

🍷 Alcohol, Diet, and Weight: Understanding the Impact on Work and Wellbeing 🍷

⚖️Alcohol consumption can significantly impact your diet and weight, leading to various challenges in both your personal and professional life. Here's how:

0️⃣Empty Calories: Alcohol is high in empty calories, contributing to weight gain without providing any nutritional value.
🍔Increased Appetite: Alcohol can increase appetite and reduce inhibitions, leading to overeating, especially unhealthy foods.
🍎Nutrient Absorption: Alcohol interferes with the absorption of essential nutrients, affecting overall health.

Consequences for Work and Wellbeing:
❌Reduced Energy Levels: Weight gain and poor nutrition can lead to fatigue, reducing your productivity and focus at work.
❌Decreased Confidence: Weight issues can impact self-esteem, affecting how you interact with colleagues and handle work responsibilities.
❌Health Problems: Long-term effects of poor diet and weight gain include increased risk of chronic diseases, leading to more sick days and decreased overall wellbeing.

Steps to Improve Diet, Weight, and Work Performance:
🍻Limit Alcohol Intake: Reducing alcohol consumption can help control calorie intake and improve diet quality.
🍅Choose Nutrient-Rich Foods: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support overall health.
🏃🏼Exercise Regularly: Incorporate regular physical activity into your routine to help manage weight and boost energy levels.
🗣️Seek Support: Consider talking to a healthcare professional or nutritionist for personalised advice and support.

🥇Prioritising a healthy diet and weight is essential for maintaining optimal performance at work and enhancing your overall wellbeing. Let's make mindful choices for a healthier, more productive life.

Invest in your health to excel at work and beyond! 💪✨

🌟 Alcohol and Menopause: Understanding the Impact on Work and Wellbeing🌟

👩🏼‍🦰Day 3 of Alcohol Awareness Week and today we look at the effects of alcohol on menopause symptoms. Were you aware that alcohol consumption can exacerbate menopause symptoms, leading to challenges both at work and in overall wellbeing? Here's how:

🔥Hot Flashes and Night Sweats: Alcohol can trigger or intensify hot flashes and night sweats, disrupting sleep and comfort.
🥺Mood Swings: Alcohol may worsen mood swings, anxiety, and depression, which are already common during menopause.
🩻Bone Health: Excessive alcohol consumption can impact bone density, increasing the risk of osteoporosis.

Consequences for Work and Wellbeing:
😴Sleep Disruption: Poor sleep quality due to night sweats and hot flashes affects concentration and productivity at work.
😢Emotional Wellbeing: Increased mood swings and anxiety can lead to difficulties in managing workplace relationships and responsibilities.
🤒Physical Health: Worsened symptoms and compromised bone health can lead to more sick days and long-term health issues.

Steps to Improve Wellbeing During Menopause:
🍷Limit Alcohol Intake: Reducing or avoiding alcohol can help mitigate these symptoms and improve overall health.
🏋🏼Adopt Healthy Habits: Regular exercise, a balanced diet, and proper hydration can support your body during menopause.
🗣️Seek Support: Don't hesitate to talk to a healthcare professional about managing menopause symptoms and consider joining support groups.
📢Communicate with Your Employer: Discussing your needs and possible accommodations can create a more supportive work environment.

🥇Prioritising your health during menopause is crucial for maintaining your professional and personal wellbeing. Let's make informed choices for a healthier, happier life.

💪🏼Empower yourself with knowledge and take control of your wellbeing! 💪✨

🌙 What’s The Hidden Cost of Alcohol on Sleep and Workplace Performance? 🌙

🛌🏼So continuing with Alcohol Awareness Week, did you know that alcohol consumption can significantly disrupt your sleep patterns?
While a nightcap might seem like it helps you unwind, it actually affects the quality of your sleep, leading to a cascade of issues in your professional and personal life.

How Alcohol Impacts Sleep:
❌Disrupted Sleep Cycles: Alcohol interferes with REM sleep, the restorative phase of your sleep cycle, leaving you feeling groggy and unrefreshed.
❌Increased Wakefulness: Alcohol can cause frequent awakenings during the night, resulting in fragmented sleep.
❌Sleep Apnea: Alcohol relaxes the muscles of the throat, which can exacerbate sleep apnea, leading to interrupted breathing and poor sleep quality.

Consequences of Sleep Deprivation at Work:
⚠️Reduced Productivity: Lack of sleep impairs concentration and cognitive function, making it harder to stay focused and efficient.
⚠️Increased Errors: Sleep-deprived individuals are more prone to mistakes and accidents, which can be costly and dangerous.
⚠️Impaired Decision-Making: Poor sleep affects your judgment and decision-making abilities, leading to poor work outcomes.
⚠️Decreased Wellbeing: Chronic sleep deprivation can lead to serious health issues, including stress, anxiety, and weakened immune function.

Steps to Improve Sleep and Wellbeing:
✅Limit Alcohol Intake: Reduce or avoid alcohol consumption, especially in the hours leading up to bedtime.
✅Establish a Sleep Routine: Create a consistent sleep schedule and bedtime routine to improve sleep quality.
✅Create a Sleep-Friendly Environment: Ensure your sleeping environment is dark, quiet, and cool.
✅Seek Help if Needed: If you struggle with sleep issues, consider talking to a healthcare professional for guidance.

😴Prioritising sleep is essential for maintaining optimal productivity and overall wellbeing. Let's make healthier choices for a better night's sleep and a more successful day at work.

Rest well to perform well! 🛌✨

🚨 Ok everyone, today is the beginning of Alcohol Awareness Week in the UK so, if you normally like a little tipple at the end of the day, I’m going to be your Fun Sponge (sorry not sorry😊) for the rest of this week, as I remind you why cutting down on alcohol may just be the best thing you ever do for your body, your mind and your relationships.

📃I’ll be look at how alcohol affects sleep, menopause, diet and relationships but let’s start with Alcohol and Productivity.

🤯Work-related stress is a reality for 79% of working adults in the UK (don’t get me started on that statistic) and unfortunately for many of us, it can sometimes lead to unhealthy coping mechanisms like drinking alcohol.

🏃🏼‍♀️While it might seem like a temporary escape, alcohol can seriously affect your productivity and overall wellbeing at work.

Let’s look at how alcohol can impact your work performance:
❌Decreased Concentration: Alcohol affects your ability to focus, making it harder to complete tasks efficiently.
❌Impaired Decision-Making: Even small amounts can cloud judgment, leading to poor choices and mistakes.
❌Lowered Energy Levels: Alcohol disrupts sleep, leaving you fatigued and less productive the next day.
❌Increased Absenteeism: Frequent drinking can lead to more sick days and a decrease in overall work attendance.

🆘What You Can Do to Get Help:
✅Recognise what your trigger: what is that makes you drink? Is it stress, is it habit or is it when you hang out with certain people? Being aware of this can help you disrupt your normal routine.
✅Replace some of your drinks with alcohol free versions or drink a glass of water between drinks.
✅Communicate with Your Employer: If stress is overwhelming, discuss workload and stress management options with your employer.
✅Use Employee Assistance Programs (EAPs): Many organisations offer EAPs that include confidential support for substance abuse and mental health.
✅Practice Healthy Coping Mechanisms: Exercise, mindfulness, and hobbies can reduce stress and improve your overall health.
✅Seek Professional Support: Talking to a Coach or counsellor can provide strategies to manage stress without relying on alcohol.

Remember, prioritising your mental health is crucial for both personal wellbeing and professional success. Don't hesitate to seek help and make positive changes. Everything in moderation.

🍎 This Week’s Just One Thing Challenge – An Apple A Day 🍏

We’ve all heard the saying, An Apple a Day Keeps the Doctor Away, but have you ever wondered why an apple a day is really good for us? Here are a few reasons why incorporating this delicious fruit into your daily diet can be a game-changer for your health:

✅Rich in Nutrients: Apples are packed with essential vitamins and minerals, including vitamin C, potassium, and dietary fibre. These nutrients support overall health, boost immunity, and aid in digestion.

✅Antioxidant Powerhouse: Apples contain antioxidants like quercetin and flavonoids that help fight free radicals, reducing oxidative stress and lowering the risk of chronic diseases such as heart disease and cancer.

✅Heart Health: The soluble fibre in apples, particularly pectin, helps lower cholesterol levels, promoting better heart health. Regular apple consumption has been linked to reduced risk of cardiovascular diseases.

✅Weight Management: Low in calories and high in fibre, apples make for a satisfying snack that can help control appetite and support weight management. Their natural sweetness can also curb sugar cravings.

✅Digestive Health: The fibre content in apples aids in smooth digestion and promotes gut health by fostering beneficial gut bacteria.

So, my challenge to you this week is to eat at least one apple every day. It’s a simple, tasty way to enhance your well-being. You can bake them, grate them into porridge, add them to salads and yogurts.

However you like to eat them, this is Just One thing to boost your health this week. You can listen to the full BBC Just One Thing – An Apple A Day Podcast on BBC Sounds.

🍏💚

Feel free to share your thoughts and experiences with incorporating apples into your diet in the comments below! 🍎👇

🏐Are you feeling football crazy??

🏟️I’m not a football fan, I’m a rugby kind of girl, but I have been enjoying some on the matches from the Euro’s 2024.

It got me thinking about how national sporting events affect the nations feelings of national pride and does that have a positive effect on wellbeing.

🦄Now, full disclosure, I’m a Scot so my team have already bombed out, but for a short, fleeting few days, I had hope and pride for my team and my country and it gave me a little boost. (If you're wondering about the Unicorn, it's the national animal for Scotland and I couldn't find a Saltire emoji 😂)

🥇So, I do believe national sporting events have a positive effect on the wellbeing of a nations population and here is why:

⚽They evoke a sense of national pride and identity, and people feel a collective joy and sense of belonging when their country perform well on the international stage.
⚽A heightened sense of pride can improve an individuals self-esteem as people feel part of a successful group.
⚽The excitement and anticipation of events increases levels of happiness and emotional uplift.
⚽Watching sport released dopamine, a feel good transmitter which boosts mood and reduces stress and anxiety.
⚽They can create a temporary distraction from every day problems and stressors
⚽Watching events together strengthens social bonds and fosters a sense of community
⚽They can inspire people to engage in physical activity, even if just temporarily

So whom ever you support and whether that’s avidly or just for the duration of your teams success, enjoy the great effects of National sporting occasions and have fun.
England are still in, so for now, I'll be supporting them 🦁🦁🦁 (see what I did there....)

☠️Are you a toxic communicator?

👀Have you noticed toxic communication within your friendship group or work team?

💪🏼It’s time for everyone to step up and eradicate toxic communication for the sake of everyone’s health and wellbeing.

That means checking in on your own behaviours and challenging others on their behaviour too. Here are just a few toxic behaviours to consider:
❌Harsh, unconstructive criticism
❌Lack of recognition or positive reinforcement for good work.
❌Sarcasm or backhanded compliments
❌Avoidance of direct communication, leading to misunderstandings and resentment
❌Yelling, shouting or intimidating tone
❌Spreading false information or engaging in gossip that undermines others.
❌Creating divisions and cliques
❌Withholding information
❌Creating a culture of secrecy and distrust
❌Frequently interrupting others during conversations
❌Disregarding or belittling other’s opinions or ideas
❌Excessive oversight or control over work or hobbies
❌Lack of trust in abilities and autonomy
❌Quick to blame others for mistakes
❌Avoiding responsibility and accountability
❌Eye rolling, sighing or other dismissive gestures

📃That’s a long list isn’t it – how many do you recognise in yourself or in others?

🤯Toxic communication has a detrimental affect on mental health and can lead to increased stress, anxiety and depression. It affects confidence and self esteem. Individuals may feel undervalued, undermined and afraid to speak up. The physical drain felt will, have an effect on their enthusiasm for things they enjoy and they will lose trust in those around them.

⛔And it’s just not acceptable!

The first thing you need to do to foster a healthier communication culture is to identify and acknowledge toxic communication is present. Then everyone needs to promote positive communication:
✅Lead by example by modelling respect and communicate constructively
✅Create a safe space for individuals to express concerns without fear of retribution.
✅Practice effective communication, conflict resolution and emotional intelligence
✅Promptly address toxic behaviours and provide support for those affected.

It’s vital that toxic communication is nipped in the bud as everyone is entitled to live their lives in a healthy, trusting environment for their sense of purpose and for their health and wellbeing.

🥇Did you take the Gratitude challenge?

❓What are you grateful for?

Last week I challenged everyone to practice gratitude every day until the end of June, in tribute to Dr Michael Mosley who passed away at the beginning of June.

I have spent time every day this week thinking of just 3 things that I am grateful for, and they have ranged through:
☀️Being grateful the sun is out.
💦Having access to fresh water.
🚸That my children and stepchildren are healthy, happy and living their lives freely.
📱Very grateful for WhatsApp so I can regularly speak to and see my son who lives in Australia.
💁🏼‍♂️I have a husband who is supportive and encouraging that I pursue my career as a Wellbeing Coach.
☮️I do not live in a country ravaged by war or disease.
🩺I have access to free health care if required.
🐶I have the companionship of my wonderful, faithful dogs.
And so much more……..

😁Showing gratitude boosts your mood, it helps you to have a positive perspective, removes some of the negative messages we subconsciously tell ourselves and it focuses us to appreciate the present and it’s a practise I will continue with.

🖋️If you haven’t tried it yet, give it a go. Just list down 3 things you are grateful for every day and feel your mood change.

🍎I am planning to try out all of the hints and tips recommended from the BBC Podcast Just One Thing, I’ve started with Count Your Blessings but next week I’ll move on to An Apple A Day, so why not join in with me to find out easy ways to boost your health and wellbeing.

🌻Have a great Monday everyone.