Mohammad T Islam (BSc, MBA, MEd)

Burnout syndrome is increasingly recognised as a significant public health issue and occupational hazard in modern life. Defined as a state of prolonged psychological stress, it is most commonly associated with the workplace but can affect individuals in many domains of life, including caregiving, studying, and volunteering. Burnout is characterised by emotional, mental, and physical exhaustion, as well as a growing sense of cynicism and reduced professional efficacy (Maslach and Leiter, 2016). With chronic exposure to stressors and inadequate coping strategies, individuals can find themselves in a downward spiral affecting their wellbeing, productivity, and relationships. What is Burnout? The term “burnout” was first popularised by psychologist Herbert Freudenberger in 1974. He described it as a state of mental and physical exhaustion caused by one’s professional life (Freudenberger, 1982). The World Health Organization (2019) now classifies burnout as an “occupational phenomenon” in the International Classification of Diseases (ICD-11), noting that it results from chronic workplace stress that has not been successfully managed. Burnout has three main dimensions: 1.0 Exhaustion – feeling emotionally and physically depleted. 2.0 Depersonalisation – developing a cynical or detached attitude towards work. 3.0 Reduced personal accomplishment – experiencing a sense of failure and lack of achievement. The Cycle of Burnout Burnout does not happen overnight but follows a progressive cycle. The visual model by Six Seconds (2024), adapted from Freudenberger’s earlier work, illustrates this in phases: 1.0 Overdoing: It starts with working harder due to the compulsion to prove oneself. 2.0 Stagnation: As self-care declines, motivation wanes and conflicts are displaced. 3.0 Frustration: Denial of problems leads to the revision of personal values and meaning. 4.0 Apathy: Withdrawal, behavioural changes, and low energy set in. 5.0 Problem: Eventually, the cycle deepens into depression and chronic distress. This model emphasises how burnout is not a singular event but a series of choices and pressures that, over time, erode resilience and capacity. Signs and Symptoms of Burnout 1.0 Physical Symptoms Chronic fatigue, headaches, gastrointestinal problems, and muscle pain are common. Sleep disturbances such as insomnia or excessive sleeping may also occur. Appetite changes, often leading to weight loss or gain, are another indicator. According to Shirom (2005), the physiological stress response, involving the HPA (hypothalamic-pituitary-adrenal) axis, may become dysregulated in those experiencing burnout. 2.0 Emotional Symptoms Feelings of helplessness, defeat, and detachment are prevalent. Burnout may mimic or lead to clinical depression or anxiety. A loss of joy or interest in previously enjoyable activities is typical. Maslach and Leiter (2016) noted that the emotional toll often precedes the physical signs, making early recognition essential. 3.0 Cognitive Symptoms Difficulty concentrating and forgetfulness are common. Decision-making becomes harder, often accompanied by self-doubt. Burnout affects executive functioning and mental clarity (Bianchi et al., 2015). 4.0 Behavioural Symptoms Increased absenteeism, reduced performance, and procrastination. Avoidance of responsibilities and reliance on unhealthy coping mechanisms like overeating or substance use. Withdrawal from social or professional interactions. 5.0 Interpersonal Symptoms Strained relationships with colleagues, friends, or family. Irritability, impatience, and poor communication are often reported. Feelings of isolation may emerge, worsening the emotional toll. Causes and Risk Factors Burnout is multifactorial. Contributing factors include: Workload: Excessive demands with insufficient time or resources. Control: Lack of autonomy or decision-making power. Reward: Inadequate recognition or compensation. Community: Poor social support or toxic work environments. Fairness: Perceived inequality or discrimination. Values: Conflict between personal ethics and organisational practices (Maslach and Leiter, 2016). Those in caregiving roles, such as healthcare professionals, teachers, and social workers, are particularly at risk. Students, parents, and entrepreneurs are also vulnerable due to the high demands and low external structure in these roles. Prevention and Management 1.0 Individual Strategies Self-care: Prioritise sleep, nutrition, and regular physical activity. Mindfulness and relaxation: Techniques like meditation, breathing exercises, or yoga reduce physiological stress (Grossman et al., 2004). Boundaries: Set clear limits on work hours and digital connectivity. Seek help: Engage in therapy or counselling when needed. 2.0 Workplace Interventions Encourage open communication about stress and workloads. Offer flexible scheduling and remote work where feasible. Implement employee wellness programmes that include mental health support. Train leaders in emotional intelligence to foster supportive management (Goleman, 1996). 3.0 Systemic Solutions Policy reforms that limit excessive overtime and promote mental health days. Educational institutions embedding emotional regulation into curricula. Public awareness campaigns to reduce stigma around stress and burnout. Burnout syndrome is more than just being tired or overworked—it’s a serious condition with physical, emotional, and psychological consequences. By understanding the signs, causes, and prevention strategies, individuals and organisations alike can combat this growing epidemic. Efforts must be holistic, addressing not only individual behaviours but also systemic structures that contribute to chronic stress. Investing in wellbeing is not just a moral imperative—it is essential for sustainable performance and human flourishing. References Bianchi, R., Schonfeld, I.S. and Laurent, E., 2015. Burnout-depression overlap: A review. Clinical Psychology Review, 36, pp.28-41. Freudenberger, H.J., 1982. Burn-Out: The High Cost of High Achievement. Garden City, NY: Doubleday. Goleman, D., 1996. Emotional Intelligence: Why It Can Matter More Than IQ. London: Bloomsbury. Grossman, P., Niemann, L., Schmidt, S. and Walach, H., 2004. Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), pp.35-43. Maslach, C. and Leiter, M.P., 2016. Burnout: A Multidimensional Perspective. In: L. Cooper and J. Campbell Quick, eds., The Handbook of Stress and Health: A Guide to Research and Practice. Wiley Blackwell, pp.103-120. Shirom, A., 2005. Reflections on the study of burnout. Work & Stress, 19(3), pp.263-270. Six Seconds, 2024. Burnout Syndrome Model. [image] Available at: https://www.6seconds.org/ [Accessed 3 June 2025]. World Health Organization, 2019. Burn-out an “occupational phenomenon”: International Classification of Diseases. [online] Available at: https://www.who.int/news/item/28-05-2019 [Accessed 3 June 2025].

In our fast-paced, modern society, coping strategies play a vital role in helping individuals navigate the many stressors and challenges life presents. Whether it’s academic pressure, work-related demands, personal relationships, or major life transitions, everyone encounters stress at some point. How one responds to such pressures can significantly affect mental and physical well-being. Healthy coping strategies are essential tools that can empower individuals to manage emotional distress, build resilience, and maintain a balanced life (Smith, 2020). Mindfulness and Meditation Mindfulness and meditation have gained widespread recognition for their mental health benefits. Mindfulness refers to the practice of staying present in the moment without judgment. This can involve paying attention to breathing, bodily sensations, or simply being aware of thoughts and emotions as they arise. Meditation, particularly mindfulness meditation, has been shown to reduce anxiety, improve focus, and promote emotional regulation (Jones, 2018). For example, mindfulness-based stress reduction (MBSR) programmes have been used successfully in both clinical and educational settings to lower stress and enhance overall psychological functioning (Jones, 2018). Physical Exercise Regular physical activity is another cornerstone of effective coping. Exercise stimulates the production of endorphins—natural chemicals in the brain that help elevate mood and reduce the perception of pain. Activities such as jogging, swimming, cycling, and yoga not only improve physical health but also combat symptoms of depression and anxiety (Brown & Green, 2019). The Journal of Health Psychology reports that even moderate exercise, such as brisk walking for 30 minutes a day, can significantly enhance mood and reduce stress levels (Brown & Green, 2019). Moreover, group exercise or sport can foster a sense of community and belonging, further supporting emotional health. Healthy Lifestyle Choices Lifestyle choices have a profound influence on mental well-being. A balanced diet rich in nutrients supports brain function and emotional regulation. Essential vitamins and minerals—such as omega-3 fatty acids, B vitamins, and magnesium—are particularly important for mood stability (Taylor et al., 2021). Likewise, adequate sleep is crucial; chronic sleep deprivation has been linked to increased irritability, reduced concentration, and higher risk of mental health disorders (Taylor et al., 2021). Avoiding excessive alcohol, nicotine, and recreational drug use is equally important, as these substances can exacerbate emotional distress and interfere with the body’s natural stress response systems. Seeking Support Human beings are inherently social creatures, and connection with others is a vital coping mechanism. Talking to friends, family members, or a therapist about one’s feelings can provide emotional relief and a sense of perspective (Robinson, 2017). Social support has been consistently linked to lower stress levels, greater life satisfaction, and improved recovery from illness. In therapeutic contexts, cognitive behavioural therapy (CBT) and counselling offer structured ways of exploring and reframing negative thought patterns (Robinson, 2017). Hobbies and Interests Engaging in hobbies provides a creative outlet and a break from daily responsibilities. Whether it’s painting, playing an instrument, gardening, or even completing puzzles, hobbies can foster a sense of achievement and joy (Clark, 2019). Research suggests that pursuing enjoyable activities can reduce cortisol (the stress hormone) and enhance positive emotions. The concept of “flow”—a mental state where individuals become fully immersed in an activity—has been linked to increased happiness and decreased anxiety (Clark, 2019). Setting Boundaries Boundary-setting is essential for maintaining emotional balance and protecting mental energy. This involves recognising one’s limits, saying “no” when necessary, and prioritising self-care (Adams & White, 2020). For example, students and professionals alike may feel pressured to overcommit, leading to burnout. Learning to set realistic expectations and allocate time for rest can prevent emotional exhaustion and improve productivity in the long run. Adams and White (2020) emphasise that setting boundaries is not selfish, but rather a fundamental act of self-respect and self-preservation. Journaling Writing down one’s thoughts and feelings is a therapeutic technique that can help with emotional processing and self-reflection. Journaling can reveal patterns in thought behaviour, track progress over time, and serve as an outlet for complex emotions (Williams, 2016). Studies have shown that expressive writing can reduce symptoms of depression and anxiety, and improve immune function. For instance, keeping a gratitude journal—where individuals write down things they are thankful for—has been linked to increased optimism and happiness (Williams, 2016). Deep Breathing Exercises Simple deep breathing exercises can be highly effective in reducing acute stress. Techniques such as diaphragmatic breathing, box breathing, or the 4-7-8 method can help activate the parasympathetic nervous system, which induces a state of calm (Thomas & Harris, 2018). Practising controlled breathing reduces heart rate and blood pressure, and can be especially useful during anxiety-inducing situations like public speaking or examinations (Thomas & Harris, 2018). Positive Self-Talk Our internal dialogue influences how we perceive and react to life’s challenges. Positive self-talk involves replacing self-critical or defeatist thoughts with more compassionate and constructive ones. This approach helps in building self-confidence, managing anxiety, and promoting psychological resilience (Davis, 2020). Davis (2020) found that individuals who practised positive affirmations experienced improved coping skills and reduced levels of emotional distress. Over time, positive self-talk can become a habitual way of thinking, fostering a healthier self-image. Engaging with Nature Spending time outdoors and immersing oneself in nature has been shown to have restorative effects on mental health. Nature exposure can lower stress, reduce symptoms of anxiety and depression, and improve concentration (Smith & Johnson, 2019). Activities such as hiking, birdwatching, or simply walking in a park can offer a mental reset. The Journal of Environmental Psychology highlights how natural environments stimulate positive emotions and reduce rumination—a key factor in depression (Smith & Johnson, 2019). Healthy coping strategies are crucial for sustaining mental and emotional health in an increasingly demanding world. While no single method works for everyone, a combination of practices—such as mindfulness, exercise, setting boundaries, and seeking support—can significantly improve one’s ability to handle stress and adversity. Understanding and adopting these strategies empowers individuals to take control of their well-being. If stress becomes overwhelming, seeking professional guidance is a responsible and effective step. Ultimately, cultivating healthy coping mechanisms is an ongoing process that supports resilience, self-awareness, and … Read more

In today’s fast-paced and highly demanding world, many people find themselves caught in a cycle of self-criticism, perfectionism, and burnout. Amidst external pressures and internal expectations, one of the most powerful, yet often overlooked, practices for enhancing well-being is being kind to oneself. Self-kindness is not merely a luxury or an indulgence; it is a fundamental part of mental and emotional health. 1.0 Understanding Self-Kindness and Its Importance Self-kindness refers to treating oneself with the same warmth, compassion, and care that one would naturally extend to a friend or loved one in times of difficulty. According to Neff (2003), self-kindness is a key component of self-compassion, a psychological construct that also includes mindfulness and common humanity. Being kind to oneself does not mean ignoring flaws or avoiding responsibility; instead, it means acknowledging one’s human imperfections with understanding rather than harsh judgement. Research has shown that individuals who practice self-kindness tend to have lower levels of anxiety and depression, and higher levels of life satisfaction and resilience (Germer & Neff, 2013). It is associated with greater emotional regulation, reduced stress, and even improved physical health outcomes (Sirois et al., 2015). 2.0 Practising Self-Compassion At the heart of being kind to yourself lies self-compassion. This involves offering yourself empathy and support, especially during moments of failure or hardship. Instead of berating yourself for mistakes, it is healthier to recognise that everyone experiences setbacks. For instance, if a friend were feeling disappointed for not meeting a goal, you would likely offer them encouragement and understanding. Self-compassion means giving yourself that same courtesy. As Neff (2011) notes, “With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.” Mindfulness techniques—such as being present in the moment without judgement—are often used to cultivate self-compassion (Kabat-Zinn, 1990). Mindfulness-based therapies like Mindful Self-Compassion (MSC) have been shown to enhance mental well-being (Neff & Germer, 2013). 3.0 Prioritising Self-Care Being kind to oneself involves actively taking care of your physical, mental, and emotional needs. Self-care is not selfish; it is necessary for maintaining overall health. Activities that nourish your well-being include: Physical care: Getting enough sleep, eating balanced meals, staying hydrated, and engaging in regular physical activity. Mental care: Taking breaks, limiting exposure to stressors, and engaging in hobbies or relaxing activities. Emotional care: Talking about feelings, journaling, or seeking professional support. The NHS (2023) encourages people to make self-care a priority, especially as a preventive measure against mental illness. Evidence also shows that self-care leads to greater productivity and better interpersonal relationships (Richards et al., 2010). 4.0 Setting Realistic Expectations One common cause of stress and low self-esteem is unrealistic expectations. People often strive for perfection, setting unattainable goals and being harsh on themselves when they fall short. However, embracing imperfection is crucial for self-kindness. According to Brown (2010), perfectionism is not the same as striving for excellence—it’s a shield used to avoid shame and blame. Setting realistic, achievable goals and acknowledging small wins along the way can foster motivation and self-encouragement instead of self-criticism. 5.0 Positive Self-Talk The way we speak to ourselves internally has a profound effect on our mental well-being. Negative self-talk—statements like “I’m not good enough” or “I always fail”—can lead to a cycle of shame, anxiety, and low confidence. In contrast, positive self-talk involves recognising your strengths and encouraging yourself through challenges. According to Ellis and Dryden (2007), changing internal dialogue through Cognitive Behavioural Therapy (CBT) techniques can significantly improve mood and resilience. For example, instead of saying “I’m terrible at this,” one might reframe the thought as “I’m still learning, and it’s okay to make mistakes.” 6.0 Forgiving Yourself Everyone makes mistakes. What matters more than the mistake itself is how you respond to it. Self-forgiveness involves letting go of guilt and shame, and instead choosing to learn from the experience. Research by Wohl, Pychyl and Bennett (2010) shows that self-forgiveness can reduce procrastination, anxiety, and depression. By accepting imperfections as part of the human experience, we free ourselves from the heavy burden of self-blame. 7.0 Setting Boundaries Boundaries are limits we set to protect our time, energy, and emotional well-being. Without clear boundaries, individuals often overcommit, leading to exhaustion and resentment. Saying no is an act of self-kindness. It shows that you value your own needs. According to Cloud and Townsend (1992), healthy boundaries improve self-respect, autonomy, and interpersonal relationships. It’s important to recognise what drains you, and to have the courage to protect your space without guilt. 8.0 Mindfulness and Self-Awareness Mindfulness involves paying attention to the present moment with openness and without judgement. It helps individuals become more aware of their thoughts and emotions, which is essential for recognising when one is being overly self-critical. Studies have shown that mindfulness enhances self-kindness by allowing people to pause and respond rather than react (Baer, 2003). Simple practices such as breathing exercises, body scans, and mindful walking can foster a deeper connection with oneself. 9.0 Seeking Support Sometimes, being kind to yourself means reaching out for help. Whether it’s talking to a trusted friend, seeking therapy, or joining a support group, sharing burdens can lighten them. Therapy, especially person-centred approaches, encourages self-acceptance and growth (Rogers, 1951). Connecting with others who validate your experience reinforces the belief that you are not alone and that your feelings are valid. You Deserve Kindness Too Being kind to yourself is not a sign of weakness—it’s a powerful commitment to your health and happiness. It involves conscious choices: treating yourself with compassion, caring for your well-being, forgiving your flaws, and advocating for your needs. Ultimately, self-kindness empowers you not only to thrive personally, but also to extend genuine compassion and kindness to others. It creates a positive ripple effect in all areas of life. As Kristin Neff eloquently puts it, “When we give ourselves compassion, we are opening our hearts in a way that can transform our lives.” References Baer, R.A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), … Read more

Cholesterol is a substance that often provokes concern and confusion in public health discussions. It is commonly linked to heart disease and poor diet, yet it is also vital for the functioning of the human body. To understand cholesterol properly, it is essential to explore its biological role, types, sources, and implications for health, all while demystifying common misconceptions. What is Cholesterol? Cholesterol is a type of lipid — a waxy, fat-like substance that is insoluble in water. It is a sterol, a subgroup of steroids, and is crucial in maintaining the integrity of cell membranes, synthesising hormones such as oestrogen and testosterone, producing vitamin D, and generating bile acids which help in digesting fats (Maton et al., 1997). The liver produces most of the cholesterol in the body, while the rest comes from dietary sources such as meat, dairy products, and eggs. Cholesterol is carried through the bloodstream by lipoproteins, as it cannot dissolve in blood on its own. Types of Cholesterol There are two major types of lipoproteins that transport cholesterol: 1.0 Low-Density Lipoprotein (LDL): Often labelled as “bad” cholesterol, LDL transports cholesterol from the liver to the tissues. If too much LDL cholesterol circulates in the blood, it can slowly build up in the walls of arteries, forming plaques that narrow and harden the arteries — a process known as atherosclerosis (American Heart Association, 2023). 2.0 High-Density Lipoprotein (HDL): Referred to as “good” cholesterol, HDL removes excess cholesterol from tissues and arteries and transports it back to the liver for excretion. A high level of HDL is associated with a lower risk of cardiovascular disease (Alaupovic, 2003). There are also other forms such as Very Low-Density Lipoproteins (VLDL) and Intermediate-Density Lipoproteins (IDL), which carry triglycerides and contribute to plaque formation, though they are less discussed in general discourse. Functions of Cholesterol Despite its bad reputation, cholesterol plays indispensable roles in the body: Cell Membrane Structure: Cholesterol is integrated into cell membranes, helping to maintain fluidity and permeability (Nelson & Cox, 2017). Hormone Production: It is a precursor for all steroid hormones, including cortisol, aldosterone, oestrogen, and testosterone. Vitamin D Synthesis: Cholesterol in the skin is converted into vitamin D when exposed to ultraviolet B (UVB) rays from the sun. Bile Acid Formation: Cholesterol is converted into bile acids that assist in the digestion and absorption of fats (Guyton & Hall, 2016). Dietary Sources of Cholesterol Cholesterol is found in animal-based foods, including: Egg yolks Red meat Shellfish Cheese and butter However, dietary cholesterol has less impact on blood cholesterol than previously believed. The focus has shifted to saturated fats and trans fats, which stimulate the liver to produce more cholesterol (McArdle et al., 2010). Foods rich in saturated fats, such as processed meats, pastries, and deep-fried products, contribute significantly to elevated LDL levels. Health Implications of High Cholesterol High blood cholesterol is a major risk factor for coronary heart disease, stroke, and peripheral vascular disease. When cholesterol accumulates in the arteries, it forms plaques that may rupture and cause blood clots, potentially leading to heart attacks or strokes. According to the World Health Organization (2022), raised cholesterol levels are estimated to cause 2.6 million deaths annually. Cardiovascular diseases (CVDs), of which high cholesterol is a critical contributor, are the leading cause of death globally. People with familial hypercholesterolaemia, a genetic condition, inherit high cholesterol levels regardless of their diet or lifestyle and are at greater risk of early-onset CVD (Goldstein & Brown, 2009). Diagnosing and Monitoring Cholesterol Levels Cholesterol levels are measured through a lipid profile, a blood test that includes: Total cholesterol LDL cholesterol HDL cholesterol Triglycerides According to NHS guidelines (2023), desirable blood cholesterol levels for healthy adults are: Total cholesterol: Below 5 mmol/L LDL cholesterol: Below 3 mmol/L HDL cholesterol: Above 1 mmol/L for men and 1.2 mmol/L for women Managing and Lowering Cholesterol There are several evidence-based strategies to manage cholesterol levels: Dietary Changes Adopting a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins can reduce LDL levels. Foods like oats, barley, and beans are high in soluble fibre, which binds cholesterol in the digestive tract and removes it (Mensink et al., 2003). 2.0 Physical Activity Regular exercise increases HDL cholesterol and helps reduce LDL and triglycerides. The British Heart Foundation (2023) recommends at least 150 minutes of moderate activity each week. 3.0 Medications For individuals at high risk of cardiovascular events, medications like statins are prescribed. Statins block an enzyme in the liver responsible for cholesterol production (Liao, 2005). Other drugs include bile acid sequestrants and PCSK9 inhibitors. Misconceptions About Cholesterol A common myth is that all cholesterol is harmful, but as shown, cholesterol is essential for life. Another misconception is that only overweight individuals have high cholesterol. In reality, genetics, age, and other factors also play a role. It is also mistaken to believe that avoiding cholesterol-rich foods alone can drastically lower blood cholesterol. Instead, overall dietary patterns, especially the type of fat consumed, are more influential. Cholesterol, while often viewed negatively, is a complex and vital substance in human biology. The key to good health lies in maintaining a balance — ensuring cholesterol levels are high enough to support essential body functions, but low enough to avoid atherosclerosis and cardiovascular complications. With awareness, regular screening, healthy lifestyle choices, and, if necessary, medical interventions, individuals can manage their cholesterol and safeguard their heart health effectively. References Alaupovic, P. (2003). Significance of apolipoproteins for structure, function, and classification of plasma lipoproteins. Methods in Enzymology, 263, 32-60. American Heart Association. (2023). Understanding Cholesterol. Available at: https://www.heart.org/en/health-topics/cholesterol British Heart Foundation. (2023). Cholesterol. Available at: https://www.bhf.org.uk/informationsupport/risk-factors/high-cholesterol Goldstein, J.L. & Brown, M.S. (2009). The LDL receptor. Arteriosclerosis, Thrombosis, and Vascular Biology, 29(4), 431–438. Guyton, A.C. & Hall, J.E. (2016). Textbook of Medical Physiology. 13th ed. Philadelphia: Elsevier. Liao, J.K. (2005). Isoprenoids as mediators of the biological effects of statins. Journal of Clinical Investigation, 110(3), 285–288. Maton, A., Hopkins, J., Johnson, S. et al. (1997). Human Biology and Health. Englewood Cliffs, NJ: Prentice … Read more

Meditation, once a spiritual practice deeply rooted in Eastern traditions, has emerged as a mainstream tool for enhancing psychological well-being in the modern world. From university campuses to corporate offices, meditation is increasingly advocated as a simple yet powerful technique for stress reduction, emotional balance, and even cognitive enhancement. But what exactly is meditation? Why is it gaining such global popularity? This article explores the nature of meditation, its types, psychological and physiological benefits, and common misconceptions, offering a balanced perspective based on scientific and scholarly evidence. What is Meditation? Meditation can be defined as a set of mental practices that train attention and awareness to achieve a mentally clear and emotionally calm state. According to Goleman and Davidson (2017), meditation is not just about relaxation but involves systematic training of the mind that can induce lasting changes in brain function and behaviour. Historically, meditation is a core component of religious traditions such as Buddhism, Hinduism, and Taoism. However, in recent decades, it has been secularised and studied scientifically as a psychological technique for promoting health and well-being (Walsh & Shapiro, 2006). Types of Meditation There are many forms of meditation, but most fall into two broad categories: 1.0 Focused-Attention Meditation (FAM) This involves concentrating on a single object—like the breath, a mantra, or a candle flame. If the mind wanders, the practitioner gently brings it back to the object of focus (Lutz et al., 2008). 2.0 Open-Monitoring Meditation (OMM) Rather than focusing on a specific object, OMM entails being aware of all aspects of experience—thoughts, emotions, sounds—without judgment or attachment (Tang et al., 2015). Modern adaptations include: Mindfulness Meditation, derived from Buddhist traditions, emphasising non-judgmental awareness of the present moment. Transcendental Meditation, using a mantra to transcend ordinary thought (Roth, 2013). Loving-Kindness Meditation, which involves cultivating feelings of compassion and goodwill towards others (Fredrickson et al., 2008). Scientific Benefits of Meditation 1.0 Stress Reduction Numerous studies highlight meditation’s role in reducing stress. A meta-analysis by Goyal et al. (2014) involving over 3,500 participants found that mindfulness meditation significantly reduces stress, anxiety, and depression. This is likely due to meditation’s ability to downregulate the sympathetic nervous system, which governs the body’s stress response (Hölzel et al., 2011). 2.0 Mental Health Improvement Mindfulness-based interventions (MBIs) have been shown to be effective in treating various psychological conditions, including generalised anxiety disorder, depression, and post-traumatic stress disorder (PTSD) (Khoury et al., 2013). Unlike medication, MBIs have minimal side effects and encourage long-term behavioural change. 3.0 Brain Structure and Function Meditation can literally change the brain. Studies using MRI scans have shown that regular meditation is associated with increased grey matter density in areas involved in learning, memory, emotion regulation, and perspective-taking (Lazar et al., 2005). Long-term meditators also exhibit greater connectivity in the default mode network (DMN), which is related to self-awareness and introspection (Brewer et al., 2011). 4.0 Physical Health The benefits are not purely psychological. Meditation has been linked to improvements in blood pressure, immune function, and even cellular ageing. Black and Slavich (2016) reported that meditation may downregulate genes involved in inflammation, which is associated with many chronic diseases. How Meditation Works Meditation appears to work by enhancing meta-awareness—the ability to notice and observe mental processes. It also trains cognitive flexibility, allowing individuals to disengage from harmful thought patterns more easily. Additionally, meditation promotes activation of the parasympathetic nervous system, sometimes called the “rest and digest” system, which induces calm and recovery (Tang, Hölzel & Posner, 2015). Common Misconceptions About Meditation Despite its popularity, meditation is surrounded by myths: “Meditation is about emptying the mind.” This is misleading. The goal is not to stop thinking, but to observe thoughts without being controlled by them. “Only spiritual people can meditate.” While meditation has spiritual roots, modern practice is secular and evidence-based. Anyone can benefit from it, regardless of belief. “Meditation takes years to be effective.” Research indicates that even short-term practice—around 10 minutes daily for a few weeks—can yield measurable benefits (Zeidan et al., 2010). How to Start Meditating Starting a meditation practice can be simple: 1.0 Set aside 5–10 minutes each day in a quiet space. 2.0 Sit comfortably with a straight posture. 3.0 Focus on the breath—inhaling and exhaling slowly. 4.0 Notice distractions and gently return attention to the breath. 5.0 Use guided apps such as Headspace or Insight Timer for support. Consistency is more important than duration. Over time, the mind becomes more trained, and benefits accrue. Meditation in Education and Healthcare Meditation is increasingly incorporated into school and university curricula to support student well-being. Mindfulness-based stress reduction (MBSR) is now common in healthcare settings and supported by organisations like the UK’s National Institute for Health and Care Excellence (NICE) for treating depression (NICE, 2009). Universities such as Oxford, Cambridge, and UCL offer mindfulness courses, and studies report improvements in students’ concentration, emotional regulation, and academic performance (Galante et al., 2018). Meditation is far more than a trend—it is a scientifically validated, accessible, and cost-effective tool for improving mental and physical health. Whether you are a student seeking focus, a worker battling stress, or a curious individual exploring inner peace, meditation offers something meaningful. With consistent practice and an open mind, meditation can become a transformative part of daily life. References Black, D. S. & Slavich, G. M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), pp.13–24. https://doi.org/10.1111/nyas.12998 Brewer, J. A., et al. (2011). Meditation experience is associated with increased cortical thickness. NeuroImage, 57(5), pp.1524–1533. https://doi.org/10.1016/j.neuroimage.2011.05.061 Fredrickson, B. L., et al. (2008). Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), pp.1045–1062. https://doi.org/10.1037/a0013262 Galante, J., et al. (2018). A mindfulness-based intervention to increase resilience to stress in university students (the Mindful Student Study): a pragmatic randomised controlled trial. The Lancet Public Health, 3(2), pp.e72–e81. https://doi.org/10.1016/S2468-2667(17)30231-1 Goleman, D. & Davidson, R. J. (2017). Altered Traits: Science Reveals How Meditation Changes Your … Read more

Personal well-being is a crucial aspect of a fulfilling and balanced life. It encompasses our emotional, psychological, and social health, influencing how we think, feel, and act in various life situations. While external circumstances certainly play a role, much of our well-being depends on our personal choices and habits. Every individual has a responsibility to actively look after their own well-being by cultivating healthy routines, engaging with others, and seeking support when needed. 1.0 Connecting Human beings are inherently social creatures. The need to connect with others is deeply embedded in our nature and plays a significant role in our personal well-being. Strong, supportive relationships help us manage stress, navigate life’s challenges, and celebrate successes. Research has shown that people with robust social connections tend to experience lower levels of anxiety and depression, improved self-esteem, and increased longevity (Smith & Jones, 2018). These connections can take various forms—family bonds, friendships, romantic relationships, or professional networks. Importantly, it is the quality of these relationships that matters most, not the quantity. Meaningful conversations, active listening, and shared experiences foster trust and belonging. According to Brown (2019), simply spending time with others, offering a helping hand, or sharing a laugh can significantly uplift our mood and promote resilience. 2.0 Being Active Engaging in physical activity is not only essential for physical health but also has profound benefits for our mental and emotional well-being. Exercise stimulates the release of endorphins—chemicals in the brain that act as natural mood lifters—and reduces levels of cortisol, a stress hormone (Taylor et al., 2020). Regular activity can help combat symptoms of anxiety, depression, and insomnia. You do not have to be a professional athlete to experience these benefits. Simple activities such as walking the dog, dancing in your living room, or playing with your children can be just as effective. As Taylor et al. (2020) suggest, the key is consistency. Integrating movement into your daily routine can improve focus, boost energy levels, and enhance your overall quality of life. Moreover, exercising outdoors allows us to connect with nature, adding an extra layer of psychological benefit. 3.0 Taking Notice In our fast-paced lives, it’s easy to overlook the small joys and moments that make life meaningful. The practice of mindfulness—being fully present and engaged in the moment—encourages us to slow down and pay attention to our thoughts, feelings, and surroundings (Clark & Patel, 2017). Mindfulness enhances our ability to cope with stress, builds emotional awareness, and cultivates gratitude. Taking notice can be as simple as savouring your morning coffee, watching the sunset, or listening to birdsong. It involves observing without judgment, letting go of distractions, and immersing yourself in the present experience. Clark and Patel (2017) emphasise that mindfulness doesn’t require complex rituals—it’s about conscious awareness in everyday activities. This shift in perspective can deepen our appreciation for life and increase our emotional resilience. 4.0 Continuous Learning Lifelong learning is a powerful tool for personal development and well-being. It stimulates cognitive function, boosts self-confidence, and fosters a sense of purpose. Whether through formal education, online courses, or informal hobbies, learning keeps the mind active and engaged (Miller & Robinson, 2021). Trying new things—like picking up a musical instrument, learning a new language, or exploring creative writing—challenges the brain and broadens horizons. According to Miller and Robinson (2021), continuous learning enhances problem-solving abilities and helps individuals adapt to change more effectively. It also provides a sense of accomplishment, which contributes positively to our self-worth and motivation. Even small, consistent efforts towards learning can have a lasting impact on our well-being. 5.0 Giving Helping others can significantly enhance our own sense of well-being. Acts of kindness—whether small gestures or large commitments—generate feelings of empathy, connection, and satisfaction. Giving can take many forms: volunteering time, offering emotional support, donating to a cause, or simply being kind to a neighbour (White, 2018). The benefits of giving are well-documented. White (2018) notes that people who regularly engage in altruistic behaviours often report higher levels of happiness and lower levels of stress. Giving encourages social bonding and reinforces our sense of community and purpose. When we act in service of others, we often gain perspective on our own lives and develop a deeper sense of gratitude. Managing Mental Well-being at Work Workplace well-being is an increasingly important aspect of modern life. Given the amount of time many people spend at work, it is essential to foster environments that support mental health. Here are five practical elements that can help individuals manage their well-being in professional settings: 1.0 Take Your Breaks Breaks are not just about stopping work—they are opportunities to reset. Stepping away from your desk, getting fresh air, or simply moving to a different space can clear your mind and reduce fatigue. Studies have shown that regular short breaks improve concentration, productivity, and mood (Taylor et al., 2020). Employers should encourage employees to take breaks and provide access to green or calming spaces where possible. 2.0 Don’t Bottle Things Up Mental well-being depends on open communication. If you’re struggling, talking to a manager, HR representative, or trusted colleague can help. Seeking help is not a sign of weakness—it’s a proactive step toward managing stress and finding solutions. Workplaces should foster a culture where emotional openness is supported, and mental health resources are easily accessible (Clark & Patel, 2017). 3.0 Celebrate Achievement It’s easy to focus on what’s left to do, but recognising what you’ve achieved is vital for motivation and morale. Celebrating milestones—big or small—builds a positive mindset and helps individuals feel valued. Regular recognition from peers or supervisors can reinforce a sense of purpose and belonging in the workplace (Brown, 2019). 4.0 Work-Life Balance Maintaining a healthy balance between work and personal life is fundamental to long-term well-being. This includes setting boundaries, taking time for hobbies, and nurturing relationships outside of work. Employees should be encouraged to switch off after hours and avoid burnout. Employers can support this by promoting flexible working hours and discouraging excessive overtime (Smith & Jones, 2018). 5.0 … Read more

Our eyes are one of the most vital organs in the human body, enabling us to see, navigate, learn, and communicate effectively. Yet, in today’s digital age, eye care is often neglected. With increasing screen time and reduced outdoor activity, maintaining good eye health has become more crucial than ever. This article explores practical strategies for protecting vision, including proper nutrition, rest techniques such as the 20-20-20 rule, and lifestyle changes to reduce eye strain. Understanding Eye Strain and Its Causes Eye strain, also referred to as asthenopia, occurs when the eyes get tired from intense use. Common activities that can lead to eye strain include prolonged screen time, reading without adequate lighting, or driving long distances. Symptoms may include dry eyes, blurred vision, headaches, and neck or shoulder pain (Sheedy et al., 2003). This condition has become increasingly prevalent due to the widespread use of computers, smartphones, and tablets. Digital eye strain, sometimes called Computer Vision Syndrome (CVS), is particularly common. According to the American Optometric Association (2023), individuals who spend more than two hours a day on digital devices are at risk of experiencing symptoms associated with CVS. Resting Your Eyes: The 20-20-20 Rule One simple yet effective method to alleviate eye strain is the 20-20-20 rule. This guideline recommends that for every 20 minutes spent looking at a screen, you should look at something 20 feet away for at least 20 seconds. This exercise helps relax the eye muscles and reduce fatigue (Rosenfield, 2011). Creating a work environment that supports this habit—such as setting alarms or using applications that remind you to take breaks—can significantly improve comfort and productivity. Additionally, ensuring that your screen is positioned an arm’s length away and that lighting is appropriate can further reduce strain. Importance of Regular Eye Examinations Routine eye examinations are vital, not only for assessing vision but also for detecting early signs of eye conditions such as glaucoma, cataracts, and macular degeneration. Many of these conditions develop slowly and may not present symptoms in their early stages (Kanski & Bowling, 2016). Optometrists recommend that adults have an eye test every two years, or more frequently if advised. Children and older adults may require more regular check-ups, especially if there is a family history of eye disease. Nutrition and Eye Health: Foods That Benefit Vision A well-balanced diet plays a key role in maintaining eye health. Certain nutrients, such as vitamins A, C, E, zinc, and omega-3 fatty acids, are especially beneficial for the eyes. 1.0 Vitamin A: Essential for maintaining the retina’s function, vitamin A deficiency can lead to night blindness. Foods rich in vitamin A include carrots, sweet potatoes, and dark leafy greens like spinach and kale (Whitney & Rolfes, 2019). 2.0 Vitamin C and E: These antioxidants protect the eyes from damage caused by free radicals, which are unstable molecules that can harm cells. Citrus fruits, strawberries, almonds, and sunflower seeds are excellent sources (Mares et al., 2001). 3.0 Zinc: Important for transporting vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Good sources include beef, poultry, beans, and nuts (NIH, 2023). 4.0 Omega-3 Fatty Acids: Found in fish such as salmon, sardines, and mackerel, these fats support retinal health and may help prevent dry eye syndrome (SanGiovanni & Chew, 2005). The Age-Related Eye Disease Study (AREDS) found that a combination of these nutrients can significantly reduce the risk of advanced age-related macular degeneration (AMD) (AREDS Research Group, 2001). Hydration and Eye Comfort Staying hydrated is also important for eye health. Dehydration can reduce tear production, leading to dry, irritated eyes. Drinking sufficient water and avoiding excessive caffeine or alcohol intake can help maintain adequate tear film production and overall comfort. Lifestyle Tips for Healthy Eyes In addition to diet and screen management, other lifestyle habits can also contribute to better eye health: 1.0 Wear sunglasses: Protect your eyes from harmful ultraviolet (UV) rays by wearing sunglasses with UV-A and UV-B protection when outdoors (WHO, 2021). 2.0 Quit smoking: Smoking increases the risk of cataracts and macular degeneration. Quitting smoking can significantly reduce this risk and improve overall eye and cardiovascular health (Thornton et al., 2005). 3.0 Get enough sleep: Adequate rest allows the eyes to repair and refresh. Sleep deprivation can lead to dry eyes and blurred vision. Eye Exercises and Physical Activity Eye exercises such as rolling the eyes, shifting focus, and palming (rubbing hands together and placing them gently over the eyes) may provide temporary relief from strain, although scientific support for long-term benefits is limited. Regular physical activity, on the other hand, supports good circulation and may help reduce the risk of conditions such as type 2 diabetes and hypertension, which can have secondary effects on vision (Cheung & Wong, 2007). Maintaining healthy eyes involves a combination of proper nutrition, screen management, protective practices, and regular check-ups. In today’s screen-dominated world, small habits like the 20-20-20 rule, consuming eye-friendly foods, staying hydrated, and protecting against UV exposure can go a long way in preserving your vision for the future. Practising holistic eye care not only enhances day-to-day comfort but also guards against age-related vision problems later in life. References AREDS Research Group. (2001). A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Archives of Ophthalmology, 119(10), pp.1417–1436. Cheung, N. and Wong, T.Y. (2007). Obesity and eye diseases. Survey of Ophthalmology, 52(2), pp.180–195. Kanski, J.J. and Bowling, B. (2016). Clinical Ophthalmology: A Systematic Approach. 8th ed. Edinburgh: Elsevier. Mares, J.A., Voland, R.P., Sondel, S.A., Millen, A.E., Larowe, T.L. and Moeller, S.M. (2001). Healthy diets and the subsequent prevalence of age-related macular degeneration: AREDS Report No. 22. Archives of Ophthalmology, 119(11), pp.1785–1792. National Institutes of Health (NIH). (2023). Zinc – Fact Sheet for Health Professionals. [online] Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ Rosenfield, M. (2011). Computer vision syndrome: a review of ocular causes and potential treatments. Ophthalmic and Physiological Optics, … Read more

Mindfulness is a mental practice with ancient roots in Buddhist traditions, now widely recognised and applied in modern psychological and healthcare settings. At its core, mindfulness is the practice of being fully present and engaged in the current moment, without judgement or attachment to thoughts or emotions (Kabat-Zinn, 1994). Rather than getting caught up in worries about the past or future, mindfulness teaches us to return our attention to the here and now—our breath, our bodily sensations, the environment, and our inner experiences. What Is Mindfulness? Mindfulness involves paying purposeful attention to the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. According to Kabat-Zinn (1994), a leading figure in bringing mindfulness into Western medicine, mindfulness can be defined as “paying attention in a particular way: on purpose, in the present moment, and non-judgementally.” This kind of attentiveness means not simply observing what is happening around and inside us, but doing so with an open and accepting attitude. Hofmann et al. (2010) note that mindfulness requires cultivating awareness without reacting to or being overwhelmed by the content of our experiences. Whether it is a distressing thought, a physical discomfort, or a pleasant sensation, mindfulness encourages us to observe it and let it pass without clinging to or rejecting it. How to Practise Mindfulness Mindfulness can be cultivated through various techniques, many of which are simple and accessible. These include: Meditation: Sitting quietly and focusing on the breath or bodily sensations is one of the most common ways to develop mindfulness. When the mind wanders, the practice is to gently bring it back to the breath or chosen focus point (Chiesa & Malinowski, 2011). Breathing exercises: Deep, conscious breathing helps anchor attention and calm the nervous system. It can be practised almost anywhere and at any time. Mindful movement: Yoga, tai chi, and walking meditation blend physical movement with awareness. Focusing on how the body moves can enhance both physical and mental presence (Baer et al., 2006). Daily life mindfulness: This means bringing mindfulness into routine activities like eating, washing dishes, or listening to someone. It involves paying attention to what is happening in the moment, such as the taste of food or the tone of a friend’s voice. Williams and Penman (2011) offer a practical example: noticing the feel of a banister as one walks up the stairs. Such simple awareness moments cultivate a habit of being grounded in the now. Even minor changes—like sitting in a different seat or trying a new route to work—can help break habitual thinking and encourage fresh engagement with the world (Kabat-Zinn, 2005). Why Is Mindfulness Important? Modern life is often characterised by busyness, multitasking, and information overload. We may frequently ruminate about the past or worry about the future. This constant mental noise contributes to stress, anxiety, and a sense of disconnection. Mindfulness offers a powerful counterbalance by grounding us in the present. One key aspect of mindfulness is learning to free oneself—at least temporarily—from the weight of past regrets and future worries. Kabat-Zinn (2003) describes this as an essential part of mental clarity: letting go of the “autopilot” mode that so many of us operate on and choosing to be in the moment. Scientific Benefits of Mindfulness Research in psychology and neuroscience supports a wide range of benefits associated with regular mindfulness practice. According to Hofmann et al. (2010), mindfulness-based therapy significantly reduces symptoms of anxiety and depression. Their meta-analysis found that participants who engaged in mindfulness training reported improved emotional regulation and greater resilience in stressful situations. Similarly, Baer et al. (2006) suggest that mindfulness enhances several mental faculties, including attention, awareness, and acceptance. These improvements translate to better focus, reduced emotional reactivity, and a stronger sense of overall well-being. In educational settings, students who practise mindfulness have shown improved concentration and memory, as well as lower levels of test anxiety. In the workplace, mindfulness can lead to better productivity, improved job satisfaction, and reduced burnout. Even short periods of mindfulness practice—such as a ten-minute breathing exercise or a mindful walk—can improve mood and cognitive performance (Chiesa & Malinowski, 2011). Mindfulness and Physical Health Mindfulness does not only benefit the mind; it has positive effects on the body as well. Studies suggest that mindfulness can lower blood pressure, improve sleep quality, and even enhance immune function (Baer et al., 2006). This is partly due to its influence on the autonomic nervous system, helping to reduce the physiological impact of stress. Practising mindfulness may also encourage healthier lifestyle choices. By increasing self-awareness and reducing impulsive behaviours, individuals become more attuned to their bodies and more likely to engage in regular exercise, eat mindfully, and avoid harmful habits such as smoking or excessive drinking. Incorporating Mindfulness into Everyday Life Developing a consistent mindfulness practice does not require major life changes. It can start with small steps: Take five minutes each day to sit quietly and observe your breath. Choose one daily activity (e.g. brushing your teeth or drinking tea) to do mindfully. Use moments of waiting (e.g. in a queue or at a red light) as reminders to come back to the present. When walking, feel the contact of your feet with the ground and the rhythm of your breath. During conversations, listen fully instead of planning your next comment. As Williams and Penman (2011) highlight, formal mindfulness practice—such as meditating on your morning commute or taking a mindful walk at lunch—can be deeply restorative. These moments help create a buffer against daily stressors and improve emotional balance. Mindfulness is a powerful and accessible tool for enhancing mental clarity, reducing stress, and improving overall well-being. Rooted in ancient wisdom and supported by modern science, it offers a simple yet profound way of reconnecting with the present moment. Whether through formal meditation or everyday awareness, cultivating mindfulness can help individuals feel calmer, think clearer, and live more fully. For those seeking to reduce anxiety, cope better with life’s demands, or simply find greater joy in everyday experiences, mindfulness provides … Read more

Tiredness is a common complaint among people of all ages. It’s frustrating to feel persistently fatigued despite getting what is widely considered to be a sufficient amount of sleep. Eight hours per night is typically recommended for adults, yet many people still feel exhausted throughout the day. So, what could be the cause? This article explores the potential explanations for ongoing tiredness, drawing on medical, psychological, and lifestyle factors. Quantity vs Quality of Sleep While eight hours of sleep is generally accepted as ideal for most adults, individual sleep needs vary. Winston Churchill famously functioned on as little as four hours of nightly sleep, compensating with brief daytime naps (Robbins & Judge, 2019). However, it is not just the number of hours slept that determines how rested one feels, but the quality of sleep. Deep sleep, particularly during the first part of the night, plays a crucial role in physical and mental restoration (Walker, 2017). Poor quality sleep can be caused by several factors. Snoring, often overlooked, may significantly reduce sleep quality. Loud, persistent snoring can indicate obstructive sleep apnoea (OSA), a condition where breathing temporarily stops during sleep. This causes repeated awakenings throughout the night, often without the individual realising. OSA is more prevalent in individuals with a neck circumference over 17 inches, those who are overweight, smokers, and heavy alcohol users (NHS, 2023). In addition, environmental factors such as an overly warm or stuffy bedroom can disrupt sleep. Sleep specialists recommend a cool, well-ventilated room to promote deeper, uninterrupted rest (Chokroverty, 2017). Turning off the radiator and slightly opening a window may significantly improve your sleep environment. Could a Medical Condition Be the Cause? If sleep quality and duration are both adequate, persistent tiredness might stem from an underlying medical condition. General practitioners frequently encounter patients with what is colloquially known in the profession as “TATT” – Tired All The Time (O’Connor & Burke, 2016). One of the most common medical causes of fatigue is anaemia, particularly iron-deficiency anaemia. This condition, often due to poor dietary iron intake or blood loss (such as from heavy menstrual periods), reduces the blood’s ability to carry oxygen, resulting in constant tiredness and weakness (British Heart Foundation, 2022). Anaemia caused by vitamin B12 or folate deficiency is also common and is easily diagnosed through a blood test. Another frequent culprit is hypothyroidism, or an underactive thyroid gland. This condition slows down the body’s metabolism and is accompanied by other symptoms such as weight gain, dry skin, hair thinning, and constipation (NICE, 2020). Like anaemia, hypothyroidism can be detected through simple blood tests. Diabetes mellitus, both Type 1 and Type 2, can also lead to fatigue due to fluctuations in blood sugar levels. Patients may feel particularly drained if the condition is poorly managed (Diabetes UK, 2023). Other red flags include excessive thirst, frequent urination, and unexplained weight loss. Although rare, persistent tiredness may signal a more serious illness such as cancer. For instance, leukaemia, a cancer of the blood, often presents with fatigue, unexplained bruising, and frequent infections. However, cancer is usually accompanied by more specific symptoms, such as significant weight loss, night sweats, or a palpable lump (Cancer Research UK, 2024). Medications also warrant consideration. Many commonly prescribed drugs – such as beta-blockers, antihistamines, tranquillisers, and some sleep aids – can leave individuals feeling lethargic or mentally foggy, especially if taken at night (BNF, 2023). The Psychological Connection: Depression and Stress Fatigue is not always physical; it can also stem from psychological conditions. Feeling persistently tired, losing interest in daily activities, becoming emotionally withdrawn, or experiencing changes in sleep patterns may all point toward depression. People suffering from depression often wake early in the morning and are unable to return to sleep, feel chronically unmotivated, and lose interest in work, hobbies, or relationships (NICE, 2022). Stress, anxiety, and burnout also contribute significantly to tiredness. Working long hours without sufficient rest and recovery, juggling multiple responsibilities, or facing constant psychological pressure can lead to a state of mental exhaustion. According to the Mental Health Foundation (2023), chronic stress can impact sleep, appetite, and overall energy levels. In both depression and anxiety, individuals may confuse emotional tiredness with physical fatigue. Treatment options include counselling, lifestyle adjustments, and in some cases, antidepressant medications, which modern research shows are generally safe and non-addictive (Stahl, 2013). Lifestyle Factors Beyond sleep and health issues, lifestyle choices have a substantial impact on how energised we feel. Poor diet, lack of exercise, dehydration, excessive caffeine, and alcohol consumption can all drain our energy. A balanced diet rich in whole grains, vegetables, lean proteins, and healthy fats supports stable energy levels (British Nutrition Foundation, 2022). Regular physical activity also combats fatigue by improving cardiovascular health, boosting endorphins, and enhancing sleep quality. Even short daily walks can reduce tiredness over time (WHO, 2022). Overreliance on stimulants like caffeine may offer short-term alertness but often leads to a subsequent energy crash. Alcohol, while sedative, impairs REM sleep and can worsen fatigue the following day (Walker, 2017).   When to See a Doctor If you’ve addressed lifestyle and environmental factors and still feel tired every day, it is important to consult your GP. Fatigue can be a complex symptom with multiple causes, and early diagnosis of underlying issues can significantly improve quality of life. Blood tests, medication reviews, and a holistic assessment of your mental and physical health will allow healthcare professionals to determine the root cause. Most conditions associated with fatigue – whether physical or mental – are treatable with the right approach. Tiredness despite sufficient sleep is a common issue with many potential explanations. While poor sleep quality, medical conditions, and psychological distress are common culprits, lifestyle habits and environmental factors also play a role. Persistent tiredness should never be ignored. Through a combination of personal reflection and professional medical advice, most people can regain their energy and quality of life. References British Heart Foundation. (2022). Iron deficiency anaemia. [Online] Available at: https://www.bhf.org.uk British Nutrition Foundation. (2022). Healthy eating to … Read more