PULSE
Worried about life AFTER LOCKDOWN? The easing of lockdown restrictions affect so many people in different ways. Our Psychology department have put together some top tips for getting back out there after isolation!
SPOTLIGHT ON
self care “Practising Yoga at any stage of life and enjoying the benefits of your practice with friends and family can greatly improve your health and wellbeing.” Stephen Buss, Osteopathy Lecturer and Hatha Yoga Instructor
LOCKDOWN Listening Explore our Podcast Series to find out more about how our ground breaking research has been making an impact globally.
There is a well-accepted CBT treatment for anxiety called Exposure Therapy. This evidences that the more someone avoids something the more anxiety incubates, or increases, and that the way round this is to expose yourself to the feared situation in small, staged, steps. Professor Nicola Gray explains: Try to go out regularly (at least once a day) and take it one step at a time, setting yourself small goals that are easy to achieve. Remember everybody is facing uncertainty and challenge - it is really important to try not to judge ourselves harshly based on what other people are doing. “
1. Worried about going into shops or using public transport? Headphones may be a good way to reduce feelings of being overwhelmed by sights, sounds
EASY POSE
SPINAL TWIST
RELAX AND RELEASE
Sitting cross legged or in a chair lengthen the spine and open the front
Sit on the floor and take one knee to the chest. Imagine a thread
Lay on your shins with your arms outstretched. Follow your
or smells that you haven’t experienced in a while.
2. Pace yourself! Don’t let others pressure you into doing things you don’t want to, reconnect with your friends safely and when it’s the right time for you. 3. Vary your routines - Try and see different people and encounter different situations, if a place or situation becomes too busy try visiting again at a different time. 4. Focus on the present – Regulations and restrictions change frequently and there are multiple conflicting messages so just focus on the moment you are in right now. 5. Celebrate small wins (and big wins)! Keep a note of things you’ve achieved, enjoyed or surprised yourself doing as looking back will remind you just how far you’ve come.
of the trunk, once centred take time to observe your natural breathing pattern, it’s harder than it sounds! When comfortable, count to 4 for the inbreath and 4 for the outbreath.
attached to the crown of the head pulling you upwards. Rotate the spine, keeping the shoulders and face in line and twist on the outbreath. Hold for 5 breaths and repeat to the other side.
own natural breathing cycle and allow gravity to do the work. Once comfortable, let your body settle down and be still for a few minutes. Enjoy!
DR AMIRA GUIRGUIS The devastating effects of ‘legal highs’
The Lighthouse Club
PROF. TOM POTOKAR Burn injuries: How do we tackle this global public health crisis?
The Lighthouse Club is open to students on our healthcare programmes who may have difficulty in accessing the University’s support services due to time spent off- campus on clinical placement. It’s a safe space for students to talk about how they are feeling, to share coping mechanisms and ideas with each other and enjoy a short break from the rest of life’s challenges whilst trying out a range of distraction techniques. Students find The Lighthouse Club a beneficial and welcome break; a chance to chat with others experiencing similar challenges to themselves where they can offer support to each other and form networks.
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Listen and subscribe to the series at:
swansea.ac.uk/podcasts
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