The First Thing Productivity Experts Do When They Wake Up

Posted on 11/04/2022 by Boris Clair

How you start your day can set the tone for everything that follows.

Even if you don’t consider yourself a morning person, there are easy, small steps you can do as soon as you wake up that can make a big difference in your mood and stress levels as your workday gets underway.

Here are some of the things productivity experts say they do to get weekday mornings off to a good start. Their answers were lightly edited for clarity and length.

I drink a glass of cold water.

“Every morning, I start my day with a big glass of ice water. Although it’s tempting to head straight for the coffee, when you start your day with ice water you’re rehydrating yourself after seven to nine hours of fasting.

“Rehydrating with ice water helps me feel more alert, and supposedly there are benefits like jump-starting your metabolism and helping you flush out toxins. To make this morning step a no-brainer — especially because I am not a morning person — I fill up an insulated tumbler with ice water and place it on my nightstand before bed. When I wake up, it’s right there and ready for me without having to make my way to the kitchen to fill a glass. Once I’ve had my glass of water, I enjoy a delicious cup of that life-giving coffee.” — Anna Dearmon Kornick, a time management coach and host of the “It’s About Time” podcast

I do a breathing exercise to get centered.

“As a night owl, the early morning club is not for me. These three simple habits have been helpful for me for many years now: daily affirmation, meditation and gratitude journaling. Once awake, I silently say a positive affirmation. Usually, it is ‘I am calm. Breathe.’ But, if I [know I’m going to be speaking publicly that day], the affirmation could be ‘I am confident.’

“Then, meditation or a breathing exercise follows to deepen the positive affirmation. It takes 10 minutes, but if I do not have time, I would just do a one-minute breathing exercise. I love doing ‘4-2-4,’ which is inhaling for four seconds, holding for two seconds and exhaling for four seconds. It helps the body relax and focus.

“Finally, my gratitude journal helps me set the intention for the day because I write three things that I do to make my day great.” — Samphy Y, productivity coach

I meditate, then review my schedule.

“I meditate and journal every morning before I begin work. This helps me relax and prepare for the day to come. I then review my schedule for the day and week, making note of work sessions, upcoming meetings and appointments. Lastly, I create a short list of my daily to-dos.” — Rashelle Isip, productivity consultant

I decide how I want my day to end.

“Start the day by setting your own finish line. We live in a world where work never ends. There’s always more you can do: another idea to explore, another request to consider, another step to take in that ongoing project, another lead to follow up, article to read or social media post to comment on.

“So in a world where work never ends, it’s up to us to define our own finish lines. What’s on my agenda? What does success look like today? What’s most important? How do I want to show up today? When we check in with ourselves first, we can set our own finish lines for the day, and we can celebrate when we cross it. Our brains find this much more rewarding, and are less prone to being tempted by other distractions that might derail us.” — Grace Marshall, productivity coach and author of “How To Be Really Productive: Achieving Clarity and Getting Results in a World Where Work Never Ends”

I write down my daily goals.

“The first thing I do after praying is write in a goal-setting journal. I write my daily goals, review my weekly and monthly goals and even set a few new ones.

“This is actually a newer ritual for me. It’s more holistic. Previously, I did very pedantic productivity things like ‘writing a to-do list’ only, but incorporating my prayer and affirmative work also helps me take [care] of my person.” — Lindsey Holmes, productivity consultant and CEO of Usable Tech Co.

I read and write to get in a creative headspace.

“I spend the first 90 minutes of my morning getting kids up and ready for school. But once I’m at my desk, I make sure to do two things: I read and I write a little in my ‘free writing file.’

“This year I’m reading through all the works of Shakespeare, so I read 3-4 pages in my collected works of Shakespeare. Last year I read through ‘War and Peace’ one chapter a day; there are 361 chapters. Then my experimental writing this year is about a single day in a character’s life, stretched over 365 bite-sized entries. So I write one of those (100-200 words). Both help me start the day in a creative space.” — Laura Vanderkam, a time management expert and author of the forthcoming book “Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters”

I do a spiritual practice.

“For the past 10 years, I’ve started my morning with the spiritual practice of Bible reading and prayer. I wake up before my kids, pour a cup of strong coffee, and spend about 30 minutes on my most important relationship — the one I have with God.

“Of course, not everyone’s spiritual practices look the same. But I’ve found that starting the day by caring for my soul helps me to remain peaceful and grounded when life gets hectic. It also helps me to start my day on my own terms. For the first 45 minutes that I’m awake, I don’t have to react to my kids, my clients or anyone else’s agenda. It helps me remember that, as a human being, I’m not defined by how much I get done.” — Katie Wussow, a business coach for creatives and host of “The Game Changer” podcast

I do something that brings me pleasure before starting work.

“For several years, I’d wake up and scroll social media apps, which is a horrible way to start the day. Finally, I just moved my apps off my home screen so I no longer opened them out of muscle memory, and, since my intention with opening Twitter first thing was to catch up on the news, I’d simply … open a proper news app instead.

“Once I’ve read the news and am a bit more awake, I pivot to the real nice way to start my day: doing a crossword puzzle (and, now, Wordle!). It’s a nice, gentle way to start the day that has nothing to do with productivity — these days, I don’t even make a to-do list until I officially start working — and everything to do with introducing a little pleasure into my morning routine.

“After the crossword, I putter around with coffee and podcasts and maybe even some knitting and/or ‘Real Housewives.’ Basically, I treat my mornings as my own time, free of the stress of work emails or too many Twitter takes, or even just limited to the most functional tasks like showering or taking the dog out, which allows me to start my actual workday in a focused and relaxed place.” — Rachel Wilkerson Miller, Vox senior editor and author of “Dot Journaling — A Practical Guide”

How History Still Weighs Heavy On South Asian Bodies Today

Posted on 13/03/2022 by Boris Clair

Walking home from secondary school with my sister many years ago, I spotted a London bus plastered with a depressing advert, solemnly warning of the dangers of diabetes. “What’s the big deal?” I asked rhetorically. “Diabetes for an Asian person is a regular Tuesday.”

Though I was being facetious, I wasn’t wrong. South Asians do seem more susceptible to diabetic conditions. According to Diabetes.co.uk, the likelihood of developing type 2 diabetes is reported to be as much as six times higher in South Asians than in Europeans, with a number of factors – mostly linked to lifestyle – believed to be behind this increased risk.

But have we also considered the role history plays here? Is colonialism another overlooked factor that contributes to South Asian bodies? It’s well understood that people can inherit psychological trauma from previous generations but, for many racialised people, there can be physical consequences, too.

Think back to GSCE history. You may have learned the Indian subcontinent was subject to many famines, with some particularly severe ones occurring under British rule. For centuries, up until India gained independence in 1947, starvation plagued the nation, in part a byproduct of colonial times.

The East India Company’s raising of taxes, policy failures (including a “denial of rice”), resources being deployed to the military, and droughts that were met with British inaction, resulted in the deaths of millions. In 1943, West Bengal saw the worst of it all, a famine in which up to three million people died of malnutrition.

Yet, famines in the British era were not due to a lack of food, but due to the inequalities in the distribution of that food, Nobel Prize winning economist Amartya Sen argues, linking this inequality to what he describes as the fundamentally undemocratic nature of the British Empire.

You might wonder what’s all this got to do with South Asians now? Well, not only was the “great famine” in Bengal only 79 years ago (for some, a part of living memory), but when a group of people are exposed to starvation on this scale, it can affect subsequent generations.

Dr Mubin Syed, a 56-year-old radiologist from Ohio who also works in vascular and obesity medicine, recently went viral on TikTok and Instagram for making this crucial link.

As he explains in his video, South Asians have a tendency to generate and store fat and not burn it off, amassing low lean muscle mass. This, he points out, is because South Asians are “starvation-adapted”, due to having to survive at least 31 famines, especially during the 18th and 19th century.

Surviving just one famine doubles the risk of diabetes and obesity in the next generation, even without a famine, according to a study by Brown university. The risk of cardiovascular disease increases 2.7 times for their grandchildren.

Dr Syed, whose research in this area for the past five years led him to these conclusions, tells HuffPost UK: “Exposure to even one famine has a multi-generational effect of causing metabolic disorders including diabetes, hyperglycemia and cardiovascular diseases. Imagine having an exposure to at least 24 major famines in a 50-year period.”

And the problem carries through to the present.

“In the modern era of abundance, it becomes an evolutionary mismatch. Our adaptation to scarce food availability is no longer suitable for our environment of food abundance,” he says.

So, storing nutrients was an evolutionary response to famine, but now, where scarcity is no longer a problem for much of the modern, western world, it creates a conflict, heightening our risk of certain health conditions.

“South Asians have a unique physiology,” Dr Syed explains. “For instance, we have higher body fat percentage and lower lean muscle mass. We have a six times greater risk of developing diabetes, one of the highest rates of diabetes and pre-diabetes in the world, and a four times greater risk to have a heart attack before the age 50. Furthermore, one in three South Asians will die of heart disease before 65.”

While our genes, inherited from our ancestors, can explain some of these predispositions, diet is another contributor – though not in a straightforward way. “It’s a multifactorial perfect storm,” says Dr Syed. :Genetics is one issue, but of course, lifestyle is always important. But, South Asians have to exercise twice as much as Caucasians to get the same health benefits.”

Dr Syed has been researching this area for half a decade

It certainly feels like Indians, Bangladeshis, and Pakistanis, who once made up India, are still reeling from the effects of colonialism, mentally and physically.

My family are certainly still feeling its effects. Though my parents weren’t around when the Bengal famine took place, their generation is impacted; my dad is diabetic while my mum is prediabetic, and this leaves me in a precarious position, too.

Another concern for the community is a lack of awareness about how our past informs our future. This is why filmmaker Phelan Chatterjee, 26, set out to create a short documentary, Straining The Rice that captures the trauma endured by Bengali people, told through the lens of a grandmother, Nana (not his own).

The London-based producer laments how little people know of the famine and how it affects us today.

He tells HuffPost UK: “I had a lot of conversations with Asian friends and family in the UK. I found very little mention or memorialisation of the catastrophe, despite the enormous number of people who died, and its effects today.

“The sheer number of lives lost, the brutal way in which they perished and the helplessness of those demanding change at the time. It’s difficult to come to terms with the fact that it’s not a part of our national conversation in any meaningful way.”

Phelan's film Straining the Rice includes testimony from Nana, who experienced the famine as a child. — Phelan’s film Straining the Rice includes testimony from Nana, who experienced the famine as a child.

Chatterjee questions those who say the famine was simply an environmental consequence, and asks why there’s no accountability for why such conditions were created.

“The protagonist of the film, an elderly Bengali woman says the famine sparked a great deal of protest against the colonial government of the day,” he says.

“This suggests there had always been a keen awareness of the links between policy choices and the famine. But frequently, I’ve experienced famines and similar events to be thought of as beyond human control.

“I wonder what a reappraisal of those policies might bring, and how that could inform the way we understand contemporary famines, global inequality – including health inequality – and climate change.”

Straining the Rice focuses on a family discussion of the Bengal famine

If schools, for instance, taught students about these historical atrocities and their contemporary implications on us mentally and physically, we might have a better understanding of how to navigate our lives now. Healthcare research and responses might even cater better to our bodies, as a result.

But, despite the risks and impact of inequalities on South Asians today, Dr Syed says it doesn’t mean ill health is inevitable for us.

“It’s not a doom and gloom scenario,” he says. “The risks are avoidable, we just have to pay closer attention to diet, exercise/fitness, sleep, stress and other substances.” This means how much alcohol and tobacco we consume, says Dr Syed, and for South Asians who enjoy it, consumption of betel nut or supari.

Nana remembers how beggars would ask for the starchy rice water

“Even our dental health,” he adds. “The key thing is awareness, getting regular check-ups, including lipid profiles, is critical. Do not assume you are healthy, as normal height/weight BMIs are misleading for South Asians.”

Many South Asians in the West who are told “colonialism was a long time ago” and not to “dwell on the past” will struggle with all these conflicting messages. We certainly can’t nor should forget a history that still continues to impact us. And there are many who still remember the harshness of colonial times.

For those who came before us, as well as ourselves, it’s imperative we keep educated and informed of our past and how plays a crucial role in our future.

The Cost Of Living Is Crisis Is Biting Single People Hard, Too

Posted on 17/02/2022 by Boris Clair

As the cost of living crisis hits the UK hard, there’s been a lot of focus on hard-up families struggling to pay bills, feed children and make ends meet.

But let’s not forget that the crisis is biting single people, too.

Single people on average are paying £7,564.50 a year more than their coupled-up counterparts on basic household outgoings, according to new analysis – a worrying situation considering living costs are only set to rise in 2022.

Ocean Finance has compared the typical monthly costs for single and coupled-up Brits including utility bills, rent and the monthly food shop, using data from the Office for National Statistics (ONS).

The analysis showed that household monthly bills are £363 more expensive for singles, with rent the biggest contributor.

A single person is paying, on average, £674 a month on rent in the UK and a couple only slightly more at £866 (or £433 per person). There is also a council tax gap – even factoring in the 25% single-person household discount, individuals with partners are paying considerably less than single friends.

This all adds up – with single Brits are paying an average of £630.30 more per month on outgoings than someone in a couple. The ONS estimates there are 7.9 million single-person households in the UK, meaning many are affected.

“The fact is, it is expensive to be single,” Nicola Slawson, founder of The Single Supplement newsletter, tells HuffPost UK.

“It is a totally overlooked problem that many people in relationships simply do not appreciate – and those in power certainly doesn’t seem to care.

Financial difference between singles and couples in the UK

Not being able to share your financial burden with somebody impacts all areas, says Slawson – from household bills, rent, council tax and insurance to the cost of furniture, white goods, and even the weekly food shop. “Most items come in sizes suitable for couples or families. For example, a ready meal designed for two works out cheaper than those made for one person,” she points out.

In turn, these expenses impact a single person’s ability to save for a mortgage and get on the property ladder, something she hears from her readers.

“There are increasing numbers of single people stuck in house shares even though they would love a place of their own but they simply can’t afford it.”

With the cost of living going up this year, the pressure on single people is only likely to worsen, Slawson worries. Take the issue of rising utility bills.

“If they live alone they have no-one to share the bills with and if they live in house shares, they don’t have total control over when things like the heating gets put on,” she says. “I know members of my community are feeling really anxious and are trying to work out where they can cut back but it’s hard.”

There is no shortage of advice being dished out on how to cut costs – partner with a friend, switch to a different tariff, even buy in bulk – but though usually well-intentioned, these tips don’t always help people, says Slawson.

“All the advice will say cancel Netlfix and go out less – but single people who live alone particularly need those things as they don’t have anyone to talk to at home.” But That respite comes at a price – Ocean Finance found single people pay £33 extra per month for multiple subscriptions to stream film and music.

Worse is the suggestion that single people should just go out and get a partner to ease the burden. “It’s not as easy as simply getting into a relationship,” says Slawson. “Many single people are actively looking for a relationship but struggling with dating apps and the sometimes toxic culture around dating.”

And she voices a final worry. “I think it’s also likely that it puts those in unhappy or abusive relationships off leaving because they are worried they simply won’t be able to afford to live alone.”

Best Non-Alcoholic Drinks And Spirits That Pass For The Real Deal

Posted on 19/01/2022 by Boris Clair

We hope you love the products we recommend! All of them were independently selected by our editors. Just so you know, HuffPost UK may collect a share of sales or other compensation from the links on this page if you decide to shop from them. Oh, and FYI — prices are accurate and items in stock as of time of publication.

Non-alcoholic drinks have come a long way since the days of one or two beer choices – and nothing else.

Today, you’ll find non-alcoholic gin, rum, vodka, prosecco and espresso martini alternatives available to buy. And the beers have come on a bit, too.

It’s no surprise that businesses are investing in alcohol-free drinks. Almost one in three (32%) UK drinkers now “semi-regularly” consume low and no alcohol products, according to research by mindful drinking movement Club Soda.

And interestingly, alcohol drinkers are the main buyers of non-alcoholic products, rather than people who are 100% teetotal.

Whether you avoid booze all year round, you’re trying Dry January, or you just want to cut down a little, there’s plenty of options to fill your drinks cabinet. To help you stock up on the best ones, we’ve reviewed some of the more intriguing options out there.

Lyre’s Espresso Martini Set, 70cl each, £44.65 ⭐️⭐️⭐️⭐️⭐️

“An espresso martini might not be the most obvious drink of choice when you’re not drinking, but hear me out. Picture this: you’re at a gathering and it’s getting late. You’re not drinking but your friends have been on the sauce all day (or night) and it’s starting to get loud. Very loud. Your energy levels are starting to wane; their voices start to grate. You need a miracle to stay up any longer. This is where the espresso martini comes in.

“Lyre’s espresso martini set features Coffee Originale (to replace the coffee liquor) and White Cane Spirit (a non-alcoholic rum alternative which has been chosen to replace the vodka). An interesting choice, but it works. The Coffee Orginale is rich with a gorgeous mix of spice and caramel, perfectly offset by the orange and coconut in the cane spirit. The recipe is simple to follow too: you need to add your own espresso or cold-drip coffee and vanilla syrup (but I leave the latter out as I don’t have any in the house). Delicious.

“For me, this may not be the non-alcoholic drink I have on tap, but for the right occasion and moment it would be a life saver.” – Brogan Driscoll, senior editor, commercial partnerships

Buy the set via Lyre, or both spirits separately on Amazon

Nozeco 75cl, £4.15 ⭐️⭐️⭐️⭐️

“The Nozeco has the same sleek look as a bottle of prosecco, making it a great alcohol-free option to bring out at parties where people aren’t drinking.

“The first time I tried this was at a bridal party where none of the attendees were drinkers and it went down a treat. It still tastes good, like you’re drinking the real thing, but without the kick. I would definitely use in future for parties and gatherings.” – Faima Bakar, Life reporter

Buy the Nozeco here

Everleaf Mountain Non-Alcoholic Pink Gin 50cl, £19 ⭐️⭐️⭐️⭐️

“Call me basic, but I’ve got a soft spot for pink gin, though I usually consume it via a tinny in the park on a warm summer’s day, instead of at my desk in January. Still, the Everleaf version is low calorie and vegan – as well as non-alcoholic – so I decide that’s acceptable.

“When I take a swig to try it neat, I’m a little alarmed by how soapy it tastes. But when mixed with tonic and garnished with berries as recommended, the gin is transformed. Flavours of cherry blossom, rosehip and strawberry come through, but they’re perfectly balanced with piney juniper, and avoid being too sweet. I would never guess it’s alcohol-free.

“The classy bottle gets extra points from me, and I can imagine offering it to teetotal pals with hors d’oeuvres on the patio, or taking it along to a baby shower. I drain the glass and am dreaming of summer for the remainder of the afternoon.” – Rachel Moss, Life editor

Buy the Everleaf Mountain pink gin here.

Clean.Co Clean T Tequila Alternative 70cl, £16 (was £19) ⭐️⭐️⭐️⭐️

“As someone who loves tequila based drinks – margaritas are my summer go-to – I feel unsure as I pour my first glass of this clean tequila alternative, drizzling the clear liquid over ice.

“However, when I catch a whiff of the agave-based ‘blanco tequila’, I feel I’ve judged too quickly and my first sip confirms it’s a real treat that closely mimics alcoholic tequila. I didn’t imagine an alcohol-free spirit could have such a similar taste.

“The green agave combines with aromas of oak and olive, sweet melon and subtle mixed fruits, all with a dry, peppery finish that catches in the throat just like my favourite tequila. It’s not only low calorie and free from sugar and sweetener, but vegan, and lactose and gluten free. For an alcohol-free margarita – or other tequila-based drink – this alternative works perfectly.” – Beth Mahoney, HuffPost Shopping reporter

Buy Clean T tequila alternative here

Caleno Dark & Spicy Non-Alcoholic Spirit 50cl, £15 ⭐️⭐️⭐️⭐️

“Rum is by far my favourite alcoholic beverage. White rum and pineapple juice? That’s a bit of me. While I planned to do Dry January this year, I failed on the first day, but I’m still intrigued to see what a non-alcoholic version tastes like.

“The Dark and Spicy alcohol-free spirit from Caleno has a very rum-ish smell to it. If I closed my eyes and opened the bottle, I would have sworn it was alcohol. And there’s an almost alcoholic kick to the taste, too. I drink it with apple juice and it’s almost as good as the real deal. Overall, I’m very impressed and would drink this again.” – Habiba Katsha, Life reporter

Buy Caleno non-alcoholic ‘rum’ here.

Clean.Co Clean R Rum Alternative, 70cl for £16 (was £19) ⭐️⭐️⭐️⭐️

“I adore spiced rum and have high hopes for this ‘clean’ spiced rum alternative. Boy, am I impressed (as is my spiced rum loving fiancé who can be rather picky). When I unscrew the lid, we’re both note how warming and spicy it smells – much like a traditional Caribbean spiced rum.

“When poured over ice, the flavours of golden caramel, cayenne pepper and other (apparently secretly guarded) spices pack a powerful punch. It’s mildly sweet and wonderfully spicy; it works well drunk neat over ice or – as I found out – mixed with Coca-Cola or ginger beer for an extra kick.

“Like other Clean.Co drinks, it’s lactose and gluten free, and made without sugar or sweetener. In fact, the only downside is that it’s too easy to drink – somehow we managed finish off the bottle in just a few days.” – Beth Mahoney, HuffPost Shopping reporter

Buy the Clean R rum alternative here

**Strykk Not V*dka Non-Alcoholic Spirit 70cl, £12 (was £18) ⭐️⭐️⭐️1/2**

“Who needs a real voddie when you’ve got Not V*dka? It’s got a serious kick to it! Sip this non-alcoholic vodka neat and it leaves a ferocious, fiery tingle on your tongue that lingers for an age. It’s like drinking your auntie’s homemade ginger beer, the one that burns (in a nice way!).

“Not V*dka delivers a heat akin to pepper sauce and after it’s finished with your tongue, the fire nestles deep down in your throat. For that reason I wouldn’t suggest mixing it with ginger beer. Coke, orange juice, cranberry and sprite as chasers – all of which I tried – will all add much needed flavour. With no artificial colours, no fat, no sugar it’s perfect if you’re watching your alcohol and calorie intake. And if you’re looking for subtle sweetness, Not V*dka Vanilla which has undertones of cream soda, might hit the right note too.” – Melanie Grant, audience editor HuffPost Shopping

Buy the Strykk Not V*dka here

Big Drop Brewing Co. Galactic Milk, 12 x 330ml cans £19.20 (£1.60 per can) ⭐️⭐️⭐️

“I have only really had Guinness when in Northern Ireland, where (according to the rumours) it tastes best. It’s never really been up to scratch when I’ve had it elsewhere. But I did find myself repeatedly sipping this low-alcoholic version, which was a surprise, especially since I am usually more of a gin ‘n’ tonic person.

“Significantly less bitter than the more mainstream version, it really does have ‘chocolatey notes’ – as per its online description – although the honeycomb elements don’t particularly come through.

“It’s definitely not as heavy as the original beverage, and it seems like it’s somewhere in between a soft drink and an alcoholic one in taste. Despite calling itself ‘alcohol-free’, the drink is actually 0.5% ABV, (so it does have a little alcohol in). It might just about satisfy any Guinness drinkers who have opted for a slightly damp January.” – Kate Nicholson, senior trends reporter

Buy the Galactic Milk stout here.

Sea Arch Alcohol Free Distilled Spirit 70cl, £19 ⭐️⭐️

“I’m sorry to say that this drink most definitely does not taste much like the real deal, even though it does come in a beautifully designed bottle.

“While relatively enjoyable – if you like botanical beverages – it lacks the really tasty punch I associate both with alcoholic gins and successful non-alcoholic substitutes. The unusual flavours of kemp, blood orange, coriander and cardamon do come through, but there’s nothing more substantial in the drink meaning it does end up a little too watery, in my opinion.

“If you were looking for a substitute for Dry January, this drink might just miss the mark – whereas if you’ve never really been into anything that tastes too alcoholic, this might be up your street.” – Kate Nicholson, senior trends reporter

Buy the Sea Arch alcohol-free gin here.

Birra Moretti Zero Alcohol Free Beer, 3 x 330ml, £10.99 ⭐️⭐️

“I am no fan of beer, the last time I tried an alcohol-free beer was nearly a decade ago and I’ve not looked back since. But I gave this one a go and was pleasantly surprised. It didn’t have the same bitter taste I remembered. It’s quite oaky and flat, the taste feels muted. So while I could keep drinking this without any unpleasantness, I’d probably choose not to. My partner who is an avid beer drinker however really enjoyed it and said he could be fooled into thinking it’s the real thing.” – Faima Bakar, Life reporter

Buy the beer here.

Abstinence Non-Alcoholic Blood Orange Aperitif 75cl, £12.79 (was £15.99), ⭐️⭐️

“Just like the drink itself, trying this zero-alc Aperol alternative was a bittersweet experience. Let’s face it, sipping this on a chilly January afternoon, dressed in four layers is not what this particular beverage is made for. That said (here comes the sweet bit), it was an uncharacteristically sunny day when I tried it out – and the packaging is beautiful. The drink itself, less so.

“The instructions suggest mixing 50ml of the aperitif with 200ml of soda water or tonic. I opted for soda water but the result was way too bitter for my palette. The boozy version includes Prosecco, which brings the sweetness – so adding a dash of Nozeco might improve things. I haven’t quite given up on being transported to a sunny terrace on a hot July afternoon minus the hangover, but when that day actually does arrive, Dry Jan will be all but a distant memory. – Matt Bagwell, Head of Entertainment

Buy the Abstinence Blood Orange Aperitif here

Why Millennials Are So Into Collecting Things

Posted on 19/12/2021 by Boris Clair

Fancy sneakers, baseball cards, comic books – there are many items people love to collect.

A Morning Consult survey from earlier this year suggested that millennials in particular are fans of collecting physical objects, as well as digital collectibles like NFTs (non-fungible tokens). Gen Xers were the second highest percentage of respondents who collect things. The survey also polled Gen Zers and baby boomers.

Of course, hobbyists have been collecting things like coins, stamps and books for generations. But is there something about collecting that might appeal especially to today’s young adults? HuffPost asked mental health experts to break down some of the potential factors.

There’s a sense of nostalgia and connection to childhood

“One of the reasons people collect is for the sake of nostalgia, or connection with something meaningful to them,” says Rachel Thomasian, a licensed therapist and owner of Playa Vista Counseling in Los Angeles. “Whether it’s art or dolls, there can be a connection to items. Often collecting helps people connect to their childhoods or a special time or person in their lives.”

In the early stages of the Covid-19 pandemic, many of us took a renewed interest in things we did as kids. For millennials, this meant tie-dying, doing puzzles and playing video games, among other things.

“A lot of people turned to ways to reconnect with their childhood,” says Jocelyn McDonnell, a licensed clinical professional counsellor and member of the cognitive behavioural therapy team at the Family Institute at Northwestern University. “Many millennials collected things as a hobby growing up – like Pokémon cards and sports cards. I think some people have re-looked at these hobbies for the first time during the pandemic.”

Collecting fosters feelings of accomplishment and power

“For some, there is a thrill and sense of accomplishment that comes along with acquiring an entire collection,” Thomasian says. “For us millennials, I can’t help but wonder if growing up with the catchphrase ‘collect them all’ and during a time when we sought to complete a collection of McDonald’s toys has something to do with our tendency to collect.”

She also pointed to the financial challenges millennials face with stagnant wages, rising debt and increased housing and healthcare costs that have become their reality.

“I bet there is a sense of accomplishment that comes from being able to buy and collect things that is deprived of most millennials,” Thomasian says. “Previous generations were able to buy homes more easily and feel pride in that, but when that doesn’t feel as much of an option, people can seek that same feeling from other items.”

McDonnell similarly notes that collecting can offer a feeling of power and achievement.

“Ask someone who’s really into collecting what they’re gaining from it – enjoyment, fun and maybe it’s a status symbol in some ways,” she says. “It’s the idea that ‘Maybe I can pay for this rare card now, but I couldn’t when I was 10.’”

There’s a feeling of hope in building a collection

Collecting can help millennials reconnect with the simpler and in some ways happier times of their youth. But it can also offer a sense of hope and promise for the future.

“Many millennials are weathering the effects of the second recession of their short working lives, which has had a very specific impact on their conceptualization of what paths their lives were supposed to take,” said Jenny Maenpaa, a New York-based psychotherapist.

A lot of millennials entered the workforce in a shaky economy that limited their earning potential, and may have found themselves in a similar position during the pandemic – but with more responsibilities like children and ageing parents. As a result, it makes sense they might turn to something from a more hopeful time.

“For many millennials, who grew up collecting POGS and Beanie Babies, the idea of collecting something tangible is comforting and represents a time when they felt more hope for the future and none of the existential dread that grips many today,” Maenpaa says. “Collecting items also implies that you still believe you will have a home to fill someday with things that matter to you, even if you aren’t in that position today and have no idea how you’re going to get there.”

There's a sense of accomplishment in curating a collection of items you love. — There’s a sense of accomplishment in curating a collection of items you love.

People are seeking comfort and control

“We all have an instinct to possess. It makes us more comfortable and secure,” says Shirley Mueller, an adjunct associate professor of neurology at Indiana University and the author of Inside the Head of a Collector: Neuropsychological Forces at Play.

A sense of security is something many of us have been craving amid the uncertainty of the pandemic. We need tangible rewards and proof that we have some power and agency in our lives.

“So much is out of our control during Covid that the little dopamine hit of collecting another item is especially rewarding and in our control,” says Rachel Kazez, a Chicago-based therapist and the founder of All Along, a resource to help people find therapy and understand mental health.

Indeed, the act of locating and procuring something for a collection can activate the pleasure centre of the brain, so this hobby can provide a feeling of comfort and stability.

“As a therapist I see more people collecting things as a way to comfort or self-soothe,” says Kati Morton, a licensed marriage and family therapist in Santa Monica, California. “Having things they love around them can help them feel more at home, or remind them of happier times. I have even had a few patients collect things as a way to always have ‘home’ with them because they moved a lot as children.”

Between 9/11, the financial crisis and the pandemic, millennials experienced a lot of stress and uncertainty during particularly formative years.

“The trauma and stress millennials have gone through during key times in their life makes them more likely to collect things as a way to self-soothe or comfort themselves,” Morton says.

Collecting can help people connect with others.

“Collecting objects might be for fun, because it is part of an interest or to fit in and be seen to be part of a ‘tribe,’” says Noel McDermott, a London-based psychotherapist. “Consuming is a core activity in our culture and overproduction of things is a feature of our times. Whereas collecting in the past was the preserve of the wealthy and idle few, it is much more widespread now.”

McDermott pointed to the large social media communities and groups of people who follow influencers who focus on particular collections or items. Being “in the know” and up to date with the latest trends can feel good, especially in the age of FOMO.

“I think millennials collect for both a sense of individuality and community,” says Meg Gitlin, a psychotherapist in New York and the voice behind the therapy insight Instagram City Therapist. “This may seem paradoxical but I think both are true. Many collectors are involved in larger groups with the same interests, but there’s also something ‘special’ about claiming ownership over something that’s hard to find and fully understand.”

She also believes that living through the major shift into the digital world and internet age might have something to do with millennials’ interest in collecting items.

“I would imagine that for people like me, collecting is a way to preserve an attachment to meaning in the physical world,” Gitlin says.

There are still online communities dedicated to selling and collecting Beanie Babies.

It’s a form of self-expression

As Gitlin noted, collecting can be about both communal connection and individual expression.

“Objects are an extension of ourselves,” Mueller says. “What we choose represents us. They define us as people and are a form of self-expression. Collecting in a specific area is the ultimate self-expression.”

Collecting vintage postcards might be a way to show your interest in history, travel and art. What you collect is a reflection of what you prioritise in your discretionary spending. Your interest in collecting could also be about a specific childhood trauma or defining experience.

“For some, it can be filling an emotional void,” says Gina Moffa, a psychotherapist in New York. “For any reason, the key is having an emotional attachment to the items and putting individualised meaning upon them. The key is in knowing and understanding which of these categories one may fall into when looking at the need to collect.”

They might be investing in the future

“Collecting can be a great way to make and keep memories,” said Kathryn Smerling, a New York-based psychotherapist. “However, people are also collecting to resell. It’s also entrepreneurial, not necessarily to hold on to things.”

Indeed, millennials have witnessed the ways collectibles can grow in value over time – including our own childhood toys like American Girl dolls and Beanie Babies. Collecting items can therefore feel like a form of investing.

“Our internet savvy leads us to up the ante on the search and gives us the skills to scour the ins and outs of the internet for the item we are collecting,” Gitlin says. “Additionally, I think our generation has seen how collectors’ items have gone up in value exponentially. We are able to enter the market for ourselves and buy something that could potentially (and likely) triple or quadruple in value.”

And now the investment includes digital collections as well – whether it’s cryptocurrency or NFTs.

“Digitally savvy, millennials as a group are in a unique position right now with collecting,” says Sue Varma, a psychiatrist in New York. “For the most part, millennials are not intimidated by geographic boundaries – in the art world or elsewhere – making their access to collectibles that much larger. In fact, they are leaning more towards the online art viewing and Instagram-only art collections.”

In addition to investing in potential financial growth, she notes that collecting can be a way to invest in yourself and your day-to-day happiness.

“Because of the pandemic, more millennials are spending a lot more time in their homes,” Varma says. “And they are willing to spend on art, sports memorabilia and collectibles to make their homes more welcoming.”

This Picture Of A Black Foetus Went Viral. We Spoke To The Illustrator

Posted on 07/12/2021 by Boris Clair

During medical training, in health textbooks, in posters or at the doctor’s office, we often see health conditions or body parts represented with white figures.

Many of these images seem outdated or inaccessible to large parts of the population. Now, one medical student has taken matters into his own hands.

Chidiebere Sunday Ibe, 25, from Ebonyi State, Nigeria, began illustrating Black patients, children and babies. Recently, his drawing of a Black foetus and mother has gone viral on Twitter and TikTok, amassing hundreds of thousand views and likes.

The image has clearly struct a real chord with people, especially those not accustomed to seeing their skin tones reflected in standard medical imagery.

The aspiring neurosurgeon wanted to show people what certain conditions look like for Black people – and also normalise the diversity of our bodies.

For some people, it was the first time they’d seen a Black foetus and many called for more representation like this.

When we spoke to Ibe about his illustrations, he told HuffPost UK: “This image was created like every other image, I never expected it to be viral. The whole purpose was to keep talking about what I’m passionate about – equity in healthcare – and also to show the beauty of Black people.

“I feel great seeing it going viral, I never expected it and it feels good that the message is out and it will challenge current systems.”

Ibe points out that we need to see more images like this, and more people behind the scenes creating them.

“We don’t only need more representation like this, we need more people willing to create representation like this, this would help make such images more accepted,” he says.

Chidiebere Ibe is an aspiring neurosurgeon.

For Black people working in healthcare, seeing Ibe’s images has meant a lot – it’s not often they see their race reflected in the industry. Rebekah Agboola, a 27-year old nurse from London, says the picture made her do a double-take.

“The image was shocking,” she tells HuffPost UK. “I’ve never seen a Black baby in an image like this before – it makes you take a second look. It shouldn’t be shocking as it’s a simple medical illustration. However, having started my journey into this world as a sixth form student looking at medical images, I didn’t commonly see illustrations of Black and brown people unless it was something to do with skin conditions and even then it was rare.”

Agboola says such illustrations go beyond representation to having a positive impact on people’s health and wellbeing.

“I think that it is important to make sure that there is more representation because it will greatly improve the treatment of our patients,” she says.

In August 2020, as part of Black Ballad’s weeklong takeover of HuffPost UK, Black women spoke out about the discrimination, microaggressions and substandard care they received during pregnancy, shining fresh light on the findings of a major motherhood survey, also conducted by Black Ballad.

“Routinely, Black and other minority patients do not receive the same care due to initial symptom presentation and if it is made clearer that our symptoms can sometimes look different and that clinicians need to give their examinations more thought we can help reduce this issue,” Agboola says.

“This picture shocked me but I was so glad to see it and want to see more.”

Rebekah, a nurse, has never seen an image like this before

Since the release of Ibe’s pics, the Royal College of Midwives (RCM0, has also said it will be amping up efforts to diversify.

Jane Bekoe, the RCM lead on its Race Matters programme, told us: “Positive representation of race is important in all aspects of our lives and society, because the world should reflect accurately all the people living in it. This applies just as much to portrayals of Black and minority ethnic people within healthcare, so illustrations such as this are a positive and necessary step forward towards real equality for us all.”

The RCM is working to ensure changes happens, Bekoe added, following its first celebration of Black History and Culture Month this year. In January 2022, it will hold a webinar on decolonising the midwifery curriculum, which will be led by the RCM’s student midwife forum.

Here’s hoping things do actually change.

Subtitles Are Key To The Immigrant Experience – They Helped Me Learn English

Posted on 27/11/2021 by Boris Clair

There are two camps of TV watchers in this world: team subtitles and team dubbing. I sit firmly in the former, because as Parasite director Boon Joon-Ho famously said, you can access a richer catalogue of culture if you overlook the “once-inch barriers”. But closed captions are also hugely helpful when learning a new language.

As a first-generation immigrant who came to the UK at six years old, I couldn’t speak the language, trailing behind my peers in my reading skills. But then I started watching TV with subs, consuming anything from CBBC cartoons to grown-up soap operas such as Neighbours and Home and Away, always with the captioning on.

Though it took me a while to be able to read quickly enough to catch the action, soon I did it effortlessly. In watching different worlds come to life on the screen, my own world began to widen as I understood language, grammar, punctuation.

Today, I enjoy subtitles because they enable me to catch details that are missed with audio-only viewing, but also because they deepen my connection to the English language. And I’m not the only one. Subtitles have closed the gap between cultures oceans apart.

One of the BTS band members, RM, who is the only fluent English speaker in the group, said he learned English through watching Friends and reading translated subtitles.

Adrienne Houghton, who hosts TV show The Real, also went viral when she shared a story of how reading subtitles as a child while her immigrant dad learned the language, secured her career success.

Many others, immigrant or not, can relate to the practice, whether conscious or subconscious.

The Friends cast helped RM – and many others – learn the lingo.

Initially launched for deaf people and those hard of hearing, subtitles have grown in popularity in recent times. In fact, recent research found that young people are four times more likely to use subtitles than older cohorts.

Four out of five 18-25-year-olds prefer to have captioning all or part of the time, according to the charity Stagetext. That figure for 56-70-year-olds is less than a quarter, despite this group being more likely to be hard of hearing.

And now, youngsters want more events to be subtitle-friendly. Stagetext’s research found that 45% of young people would go to live events if there were captions on a screen in the venue. Among over 65s, this figure was 16%.

There’s certainly an appeal in having text accompanying action, not least because of how impactful it can be for non-native English speakers.

Alp Ozcelik, who works for The New Yorker, grew up in Istanbul, Turkey, and says subtitles were “absolutely instrumental” in him learning English growing up.

“I was already learning English in school, but subtitled American TV was what really taught me the accent/correct pronunciation of words and the slang that I really couldn’t have picked up at school,” the 31-year-old project manager from New York says. “I also would like to credit video games with voice acting and subtitles here as well; they taught me a lot of vocabulary!”

Now, having subs is a habit Ozcelik can’t get out of. “I absolutely still use subtitles on all the TV I watch; it allows me to pick up more of what’s being said and also all of the names of people and places that sometimes get lost,” he adds.

As a child of the 90s and early 00s, Ozcelik says Friends and Gilmore Girls were big contributors his language lessons, alongside reruns of older American TV, like Married with Children and Cheers. “But I watched a lot of other primetime TV as well,” he says. “Sex and the City and Gossip Girl also come to mind.”

Alp Ozcelik learned English watching Friends and Gilmore Girls.

Like Ozcelik and myself, Steph Santa, a 24-year-old fraud investigator from Washington D.C, also picked up English by watching subtitled television.

Born in Peurto Rico, she travelled to the States when she was eight, where she had trouble learning English. But soon, from watching Disney shows and films, Santa was able to acquire the skill.

“When I was first learning English I had some knowledge thanks to my grandparents but I was nowhere near being fluent. The use of subtitles helped me learn how words are spelled and what they sound like,” she says.

“I remember alternating shows and movies in English with Spanish subtitles or Spanish with English subtitles until I was comfortable enough to put both in English.”

And like many others, Santa has carried on using subs, but wishes they were available in more settings. “I still use subtitles, it feels like I can’t hear what I’m watching if the subtitles aren’t on,” she says.

“I’m currently working on my masters degree and wish that the recorded lectures had closed captioning. I still struggle with some word pronunciations, but I think that’s a struggle any person that learned English as a second language goes through.”

Subtitles in lectures, or in cinemas or live events, would certainly be welcome, and not just to those who learned English as a second language, but for anyone who doesn’t want to miss all the whispers, the background detail, and the whole ambiance, not just the visual.

Sure, dubbing has it’s benefits too. But I will forever be team subtitles.

Young People Really Don’t Like Being Called BAME And This Is Why

Posted on 04/11/2021 by Boris Clair

If you’re a person of colour in the UK then the chances are you don’t much like the term BAME (which stands for Black, Asian and minority ethnicities). And you might not feel too good about the term “ethnic minorities” either.

BAME has long been a contested phrase, frustrating many marginalised people who believe it homogenises otherwise diverse groups under one umbrella acronym that doesn’t signify their varied identities and experiences.

As alternatives such as “racialised communities” gain more currency, young people have told a leading diversity charity that while they don’t like the term BAME, they do see value in finding a new unifying signifier to use instead.

The charity Blueprint for All surveyed 500 18-30 years olds in the UK to find out their views on the subject, with the aim of sparking a wider public debate and greater sensitivity in the way people of diverse backgrounds are described.

The survey found that 98% of respondents believe in the values of a shared language that unifies people from diverse heritages. However, there was no shared word or expression yet that participants felt represented them all.

Isabella Bromfield, 20, a student who took part in the survey, is one of many young people hungry for new words to describe themselves.

“I do not feel there is a shared word or expression that represents us, but I think it is important to have a shared language that unifies everyone from diverse heritages,” she tells Huffpost UK.

“This is a really important conversation to have in terms of moving forward on how to accurately, empathetically and correctly label people in the best way, so that they feel comfortable.”

Respondents to the survey felt uncomfortable with a range of existing umbrella terms commonly used to describe their heritage – 55% saying they felt uncomfortable with the term BAME, 52% with BME (“Black and minority ethnic”) and 59% with “dual heritage”.

The descriptors that people felt most comfortable with included Asian (74% of Asian respondents), Black (67% of Black people surveyed), mixed race (64%), brown (62%), and people of colour (61%).

Azaria Yogendran, a communications account executive of mixed South-Asian descent, 24, tells HuffPost UK: “I’ve gotten used to using the term BAME but I feel like it’s a term that makes race and ethnicity easy to allude to for people who are not from diverse heritages and who don’t know how to talk about race.”

She feels uncomfortable, she says, “about why I am placed in this group and who is placing me in it. I feel like it has become a term that is thrown around without remembering that each individual within it is very different.”

The term BME was originally coined in the 1970s when people came together to fight the racism and discrimination that was particularly prevalent within Black communities. The ‘A’ for Asian was added in the 1990s to represent both South and East Asian people.

More recently, BAME has been used by politicians and workplaces when talking about diversity and inclusion. And while the inception of BAME came from a place of unification, in the present-day context many point to its limitations.

While Yogendran appreciates this historic political significance to the term, in the same way that, politically, the label “Black’ included non-Black people of colour – she feels there is no modern-day relevance.

“I have read that the term was originally made to unite ethnic groups against discrimination in the 1970s, but it seems to have evolved from being used by people from diverse backgrounds to being used about them,” she says.

“I feel the term lumps together a large group of people who don’t necessarily have anything in common apart from not being white and there is an implication that those in the group are at a disadvantage.”

Her experience as a mixed South Asian British woman in the UK is completely different to someone of a Korean British or Zimbabwean British background, she notes – and yet they are lumped together.

“It doesn’t feel positive to be in this group, and it feels like your actual heritage is ignored, because you are swept up in a generalisation that implies anyone non-white is just that and nothing more. The most notable thing about your heritage is what you are not, not what you are.”

As mixed-race groups become the fastest growing ethnic demographic in the UK, people are wondering how this will affect the evolution of the terminology. But ultimately, says Yogendran, it should be up to the individual how they want to be referred to.

“I don’t think there’s a term that would encompass everyone,” she says. “Each person is different, so it would be a question each time to see what people prefer. Personally, I’d prefer to be referred to as someone of ‘mixed heritage’ or ‘mixed cultures’, because I’m a mix of Sri Lankan, Indian-Ugandan and British but I am not ‘mixed race’.”

We’ve Been Holding Our Phones The Wrong Way All This Time

Posted on 22/10/2021 by Boris Clair

Do you spend countless hours scrolling on your phone? We’re probably all aware by now of the potential impact on our mental health and wellbeing. But how you use your smartphone has implications for your physical health, too.

Is your phone in your hand right now? Ask yourself: how are you holding it? Is the bottom edge resting on your little finger, the back on your index and maybe your third and fourth fingers – while your thumb does all the scrolling?

Yep, us too. But it’s not good for us. Your pinkie and thumb are the fingers that are most impacted when holding a smartphone or tablet. If you grip or clutch your phone a lot, this can also cause your thumb and fingers to cramp or become inflamed, a condition known informally as “smartphone finger.”

But your wrists and arms can also be affected by the way you use it.

I don’t know who needs to hear this but, when you’re using your phone, stop using your pinky as an anchor. It’s destroying your wrist and aggravating your ulnar nerve.

— MrsBundrige (@MrsBundrige) October 18, 2021

This tweet went viral this week, forcing many of us to reconsider how we’re using our smartphones. How valid is its claim?

Sorry to have to break it to you, but Ben Lombard, a member of the Chartered Society of Physiotherapy, confirms to HuffPost UK that it’s all true.

“We tend to hold our phones with the little finger underneath supporting the weight of the phone and our wrist turning inward to told the screen to our faces,” says Lombard. “This can cause ulnar nerve compression if sustained for long periods of time.”

The ulnar nerve is one of three main nerves in your arm – it runs from inside the elbow and along your inner forearm into your palm, pinkie side, and transmits electrical signals to muscles in both the forearm and hand.

The nerve can get trapped either by prolonged stretching – when your elbow is bent – or prolonged pressure, from leaning on the handlebars of a bike, say, or using hand tools, according to John Hopkins Medicine. Or your beloved phone.

A 2017 study found a link between the extended use of smartphones and a greater likelihood of experiencing another painful wrist and hand disorder.

According to lead author Peter White, assistant professor in the department of health technology and informatics at Hong Kong Polytechnic University: “Caution may be warranted when using hand-held electronic devices in order to minimise the chance of developing carpal tunnel syndrome.”

Carpal tunnel syndrome can develop following repeated pressure to the point where the median nerve passes into the hand and meets the wrist – the carpal tunnel – which is surrounded by bones and ligaments, palm side of your hand.

Work conditions that call for “repetitive, forceful, or awkward hand movements, for example, when typing” are a common cause for carpal tunnel syndrome, which can result in pain, numbness, finger tingling, and weakened grip strength.

To find out if smartphone usage increased people’s chances of getting it, White and his colleagues followed up on a prior survey of 500 University of Hong Kong students, that split students into two groups: those who used portable devices for more than five hours a day and non-intensive users (who used them less than five hours a day). More than half (54%) of the intensive group reported musculoskeletal pain and/or discomfort, compared to 12% of the other group.

The new study targeted 48 students from the earlier study. Half were intensive users who spent more than nine hours a day (on average) using their device. Other students spent less than three hours a day on their devices.

Researchers found those who were part of the intensive group had significantly more and increased discomfort in their wrists and hands. The longer time a person spent using a handheld electronic device, the harder and longer their pain was.

And that’s not all. There’s also the potential for painful neck-ache. As physio Ben Lombard warns: “The position of the neck is also heavily invoked, as we tend to be stuck looking down if standing up. Or, even worse, if we are lying down using our phones, we will often be holding our neck in an extended position which can compress the nerves.”

So, other than avoiding the “pinkie anchor”, can we change the way we hold our phones to lessen any collateral damage. Not really, says Lombard, who instead recommends more mindful use of your electronics – could you be reading or watching content on a larger computer or TV screen, for instance, rather than a hand-held device?

“Ultimately, there is no ‘optimal’ way to hold your phone,” he says. “Just consider the amount of time you use it and how you use it.”

12 Ways Therapists Are Personally Coping With Covid Anxiety (Again)

Posted on 12/09/2021 by Boris Clair

When the Covid-19 pandemic broke out in early 2020, we asked therapists and other mental health practitioners to share coping mechanisms for dealing with our weird new normal and mounting anxiety about the coronavirus.

Now the world is (somehow) entering the 19th month of the pandemic, and we’re calling on them again.

As the Delta variant of the virus continues to spread, infecting high numbers of unvaccinated people in the US in particular, we could use some therapeutic advice to help dial down our anxieties.

Below, mental health practitioners across America share how they’re coping with so much uncertainty, and the techniques they personally use when they start to worry about Covid getting bad again.

I remind myself this isn’t my first Covid rodeo.

“In times like these, I remind myself: I am not a pro at living through a pandemic, but I am not a novice, either. I remind myself that I can take precaution and maintain the way I have been for over a year. I can do the best that I can. My best is enough.” ― Akua Boateng, a psychotherapist in Philadelphia

I practise gratitude.

“It’s always helpful to focus on what we can control, but focusing on what we are grateful for is transformative. Practising gratitude always helps my anxious worries melt away. When the world feels uncertain, I love to physically write down on paper all the things I’m grateful for that come to mind, no matter how big or small. This small gratitude practice helps me shift my thinking away from ‘powerless’ to ‘powerful,’ from feeling like a victim to feeling like a victor. (As a mental health professional, I know that gratitude rewires our brains’ thought patterns for the better!) And in the moments my mind seems to want to cling extra-hard to anxiety, I take the opportunity to call a friend and share what’s on my mind. Connecting with another human being for a little compassion and empathy is always a good idea!” ― Therese Mascardo, a psychologist and founder of Exploring Therapy

I let myself process all my emotions about Covid: the good, the bad and the ugly.

“I personally give myself permission to name and experience the wide range of emotions stemming from the current pandemic and new variant; these feelings range anywhere from grief, anger, helplessness to hope. I let these feelings run through me and also share my thoughts and feelings with my support system of family and friends. This reminds me that I’m not alone with what I am experiencing.” ― Alyssa Mancao, a licensed clinical social worker in Los Angeles

“I practise regular self-validation and self-compassion, meaning that I allow and accept the emotions that show up with kindness, and without allowing self-judgment and self-criticism to prevail. Emphasis on ‘practice’ here, not perfection. At the end of the day, we’re all humans going through a shared traumatic experience together. I allow myself space to take time for myself, consider what I’m capable of, workload-wise (aware that I have the privilege to do that), and recalibrate and adjust as these times ahead change.” ― Brooke Huminski, a psychotherapist in Providence, Rhode Island

I limit the amount of Covid news I consume.

“What helps me to manage my Covid anxiety is to set limits and boundaries around the information that I am consuming. That can look like only watching the news for 10 minutes per day and not constantly refreshing my feeds. It is also helpful to set boundaries with friends and family in terms of sharing news stories, fatality rates and other information that can affect my mood. Simply stating, ‘Hey, I appreciate you wanting to keep me in the loop of what is going on, but these articles are creating more anxiety for me.’ Especially since we are all managing a climate in which there are so many opinions and an influx of false information spreading, it is important to filter what you are consuming and set boundaries.” ― Aaliyah Nurideen, a licenced clinical social worker in New Jersey

"[I] set limits and boundaries around the information that I am consuming," one social worker tells HuffPost. "That can look like only watching the news for 10 minutes per day and not constantly refreshing my feeds." — “[I] set limits and boundaries around the information that I am consuming,” one social worker tells HuffPost. “That can look like only watching the news for 10 minutes per day and not constantly refreshing my feeds.”

I ground myself in nature.

“Even though all I want to do after a long day of sessions is collapse on my couch and eat Cheez-Its, I force myself once or twice a week to the beach where I can put my feet in the sand and listen to the waves. Take an evening walk or sit on my back patio and listen to the birds chirping.” ― Jennifer Chappell Marsh, a marriage and family therapist in San Diego

With so much out of my control, I’m focusing on what I can control.

“To me, the key to handling worry (whether it’s about Covid or anything else) is to make decisions about what I can actually control and then redirect my attention to what I’m actually doing with my time in the present moment. So if worry comes up about the latest COvid news, for instance, I might take some brief time to decide if I want to update any personal decisions I’ve made about activities or precautions in my life related to COvid. That should be a relatively quick thing (lingering for too long in decision-making mode is bad for anxiety), and then I try not to analyse questions I can’t actually answer, like ‘When will this end?’ or ‘Will I get Covid?’ Those questions are impossible to answer with certainty, so instead of trying to eliminate the uncertainty, I allow the uncertainty to exist and redirect my attention towards whatever activity I am actually doing with my time in that moment. Basically what I’ve just described there is mindfulness and acceptance of uncertainty, which are proven effective strategies for anxiety and worry.” ― Michael Stein, a psychologist in Denver specializing in anxiety and obsessive-compulsive disorder

“In grappling with my own Covid anxiety, I’ve worked on more actively accepting uncertainty. This means recognising when things are outside of my control, and gently encouraging myself to release any attempts I’m making to control those things. At the same time, I’m also staying mindful of the things that are still within my control – even if they feel small. We all make numerous decisions throughout the day – from what we eat, to what we wear, to who we interact with ― and reminding myself that I have choice in all of those things helps me to stay connected to my sense of agency in the world and my own capacity as a human being.” ― Madison McCullough, a psychotherapist in New York City

I try to meditate every day.

“I’ve committed to a morning and evening meditation practice. Even if I only have five minutes, it really grounds me as I enter the day and night. Insight Timer is a fantastic free app that provides a variety of meditations to meet your personal needs.” ― Aimee Martinez, a psychologist in Los Angeles

I try not to overextend myself.

“I’m a psychologist and a human: I have to contend with the same rush of emotions when I see the news stories involving loss, the politicisation of the virus and vaccine, and ‘business as usual’ even in the face of crisis. What has helped me over the past 19 months is figuring out what is in the locus of my control: that is, how can I not take blame for national events and focus more on what is more proximal to me? For example, just because I do an interview urging vaccinations on CNN does not mean I should see a spike in appointments the next day. What I can do, however, is check in on the one person I had a conversation with about vaccinations, to see how I can support their decision with evidence and love. But sometimes even checking in [on] other people can be a big source of frustration. That means limiting my locus just to myself: Am I wearing a mask? Am I sleeping and eating right? Have I sent loving messages to those around me? Just those seemingly small check marks can reduce the anxiety I have about exposure, increased risk, or supporting my loved ones.” ― Riana Elyse Anderson, a psychologist and assistant professor at the University of Michigan School of Public Health

“I’ve committed to a morning and evening meditation practice," one social worker says. — “I’ve committed to a morning and evening meditation practice,” one social worker says.

I’m practising radical acceptance.

“Right now, I am practising radical acceptance (a distress tolerance skill). I have accepted the uncertainty of the situation, which doesn’t mean I like it or want it, but means I have chosen to say to myself, ‘This just is what it is and I cannot control this situation. I am focusing on what I can control.’ I focus on having a relaxing morning routine and doing things that relieve stress every day.” ― Rebecca Leslie, a psychologist in Atlanta

I lean into my hobbies.

“Arkansas is a Covid hot spot, so my Covid policies are self-care via masking, doing only telehealth sessions with clients, being vaccinated, and going out only when necessary, though I walk in nature for an hour daily with my dogs. To stay challenged, I’m learning two new hobbies ― knitting and woodworking. Bottom line, there’s a lot of lemonade that can be made from pandemic lemons.” ― Becky Whetstone, a marriage and family therapist in Little Rock, Arkansas, and co-host of “Curly Girls Relationship Show”

I seek harmony.

“When Covid became a thing, my big focus was on creating balance in my life. I worked hard at balancing being a great therapist, being my most present self to my two toddler children, being a listening ear to my medical colleagues working on the front lines, being an anchor to my extended family as they grieved the loss of several family members and friends, and taking the baton from my husband as he took on the lion share of pandemic parenting. This time around, I seek harmony. I am striving to live in the flow of my life by establishing routines, permitting myself not to follow routines, creating structures in my life, and allowing myself room to move within those structures. Less abstractly, I am listening more to what I need to be there for others. I am also accepting the limitations to my excellence. I am not here to find balance in all the many responsibilities and goals I have. I am here to live my life to the fullest, which means living in the flow of the good, bad, and blah days.” ― Dana Crawford, a psychologist and cultural bias consultant in New York City

I remind myself I’m doing all I can to stay safe.

“When I begin to feel anxious, as we all do ― often triggered by something I heard on the news, or a notice from my child’s school about another infection ― I fall back on cognitive behavioral tools. I remind myself of the statistics with this virus. Despite the high infection rate and the virulence of the delta virus, the death rate is still low. I remind myself that I am doing all I can do by following medical advice. I choose to put the rest of my worry on a shelf. I also choose to enjoy this present moment and not allow my fear to steal it from me. I will often repeat this to myself a few times, add some deep breaths and distract myself with a healthier thought, and I’m on my way again.” ― Zoe Shaw, a psychotherapist, relationship coach and author of “A Year of Self-Care”