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How to start the New Year refreshed & ready

October 24th, 2017 by The Hello Doctor Team

The end of the year is slowly creeping up on us. You can’t seem to get everything done quickly enough. Yet, you know that after a whirlwind of festivities and summer holidays, you might not be fully ready for the new year.

We’re here to help! Here’s how to restore your body and mind during the holiday season.

1. Postpone big projects

If you had big plans to redecorate, or finish mountain of admin, it’s time to accept that the holiday season may not be the best time for these big projects. Schedule this for January and ease into the end of the year.

2. Consider a “staycation”

Don’t be bleak if your budget doesn’t stretch to a beach holiday this year. Use this time to relax and unwind, without the stress of traveling. You may just find some amazing activities right in your hometown, and – unless you live in a popular holiday destination – the shops are quieter, traffic is a breeze, and you can wake up at any time of the day and laze around without deadlines. Use this time to explore new places around your city, browse those markets you’ve wanted to check out the whole year, or finally go for a hike. Your home could be your best vacation yet.

3. Do a life audit

Reflect on the past year. Look at the goals you’ve achieved, think back to happy moments and reflect on things you could have done differently. This will give you some energy for the year ahead.

4. Stick to your budget

Many of us go into January knee-deep in debt and spend the whole month waiting for payday. Draw up a budget for the holidays, and do your best to stick to it! Unplanned coffee dates and outings can quickly add up to a ridiculous amount and swiping your credit card can pile on debt.

5. Get enough rest

You might be tempted to fill in your leave days with loads of activities and outings. This is fine, but make time to rest. Enjoy unhurried days of doing little, or just nap on a lazy summer afternoon. You’ve worked the whole year for this bit of rest.

6. Don’t be afraid to get professional help

If the past year has been overwhelming, don’t overlook the value of seeing a psychologist or counsellor to talk things out. You don’t have to be depressed, or mentally ill to benefit- they can give you valuable tips on stress management for the year ahead.

7. Give a little

The holiday season may often feel materialistic. Now is the perfect time to give back. Offer your services as a volunteer for a community project, or collect unused clothes or home items to donate to an organisation in your area.

8. Get a head-start on work

We’re not saying you should start tackling all your work right this moment. But there are some things you can do to ensure that you come back to a fresh start. Tidy up your desk, get rid of clutter, answer urgent emails and tie up loose ends before you leave for the holiday. Make a quick to-do list then prioritise the important jobs for when you get back. That way, you won’t feel aimless or overwhelmed when you get back.

9. Be good to YOU

You might feel obligated to spend as much energy as possible entertaining your children, spending time with your partner or tending to visiting family members. But to ensure that you enter 2018 feeling refreshed, it’s important to create some self-care rituals too. Pamper yourself with a face mask or a manicure, listen to your favourite music, steal some time to read a book and don’t feel guilty if you want to zone out.

10. Let go of grudges

Whether you have unresolved issues with a family member or still feel angry about something unfair, now is the time to let it go. Holding on to grudges will only continue a vicious cycle of negative feelings, which will hold you back from growth during the new year.

11. Laugh from your belly

Whether you’re howling at the antics of your children or pets, or indulging in a marathon watch of your favourite comedy, don’t forget to laugh. Laughter eases stress and is excellent for blood pressure, studies have proven.

12. Hide that laptop

You will never truly switch off if you don’t literally… well… switch off. Don’t talk or think about work and don’t peek at your inbox. You’re on leave, after all!

References:

How holidays can make you smarter

July 22nd, 2017 by The Hello Doctor Team

There isn’t much debate about whether leaving lectures behind for a few weeks and heading out on holiday feels good. But did you know that this kind of disruption to your regular schedule can change your brain for the better? It’s true!

By constantly living under pressure to problem-solve and plan, your ability to think creatively and strategically starts to dwindle. What’s more, continuous “term time” set off reactions in your body, such as stress, fatigue and negative mood, and they drain focus, strength, and emotional resources. Naturally, these need to be refueled, otherwise it becomes harder to stay on-task, be attentive and solve problems. Indeed, your brain operates more clearly when not rushing from one task to the next.

Other reasons why holidays have brain boosting health benefits:

Lower stress levels. Holidays are important because your brain isn’t equipped to maintain constant levels of stress. When you’re under chronic stress, your body releases the stress hormone, cortisol. High levels of cortisol damage the hippocampus (the area of the brain responsible for learning and memory).
Less technology. Media multitasking, like sending a text while taking notes, doesn’t make you more productive, it does the opposite! Your brain simply isn’t wired to perform two tasks at once. Forcing yourself to switch between tasks fatigues the frontal lobe of your brain, slowing its efficiency and performance.
A change in focus. On holiday your brain can focus on more mundane (but still important) things. When you’re not actively learning something new, the brain consolidates information that you have already learnt, storing it in its memory bank.
More sleep. No early lectures means a later waking time (provided you don’t have later bed times!). When you’re sleep deprived, your cognitive functioning plummets to a less-than-ideal level, making it hard to do anything productive. While the jury is still out on whether you are ever actually able to catch up on lost sleep, getting the right amount of sleep (7-9hrs per night) significantly improves learning, memory and overall brain function.

How to make the most of your holiday to boost your brain

Make a holiday bucket list. As much as you need to take things easy while on holiday, the brain is an organ and needs exercise, so engage in activities to stimulate yourself intellectually (other than studying).
Get up and go outside. Make it a point not to sit in front of your TV all day. Exercise increases blood flow to the brain, bringing with it extra oxygen and nutrients to tired brain cells. Immersing yourself in nature is another great way to avoid brain drain.
Unplug and get more sleep. Aim to go to sleep and wake up at the same time every day to allow your brain to fully rest and recover. Avoid late night Whatsapp chats!
Make fewer decisions. Decision making is a critical part of life, but eliminate them where you can. Have the same meal every Wednesday, or pick out your clothes the night before. By keeping some basic, routine decisions simple (or eliminating them altogether) you’ll be saving all your mental energy.
Choose brain food. Your brain uses more energy than any other of your organs, using up to 20% of your daily energy intake. Feed the beast! Choose nutrient dense options that balance out energy throughout the day. A sugary treat might make you feel great temporarily, but when your sugar levels drop, so does your mental energy.

Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both your brain’s and body’s performance. Ensure you maximise your holiday and give your brain the break it needs. This way it will be tuned-up for the new semester, and ready to creatively tackle challenging problems with perspective and energy.

References
https://www.scientificamerican.com/article/mental-downtime/
https://www.entrepreneur.com/article/237446
http://www.medicaldaily.com/how-holidays-are-preventive-medicine-study-reveals-medical-benefits-going-vacation-244403
https://www.lifetothefullest.abbott/en/articles/going-on-holiday.html

How much sleep is enough?

February 8th, 2016 by The Hello Doctor Team

You already know that getting too little sleep is bad for your health, but too much sleep is not good for you either! It sounds crazy, but it’s true – sleeping too much OR too little puts your health at risk – insanity, weight gain and illness are just a few of the side effects. So, in the words of Goldilocks – How much is ‘Not too much, and not too little, but juuuuust right’? Continue reading “How much sleep is enough?”