As there seems to be a bit of a buzz around Dry January, we thought we would take a deeper look into how alcohol can affect your mental health…

How Alcohol Affects Your Mental Health

Different studies show that people tend to drink the most during late adolescence and throughout their twenties. Around 80 percent of college and university students say that they consume alcohol, while roughly 50 percent of them engage in binge drinking.

Whether it is a desire to experiment with your freedom and independence or a way of coping with life challenges, alcohol consumption can have serious consequences on your academic performance, relationships, and health.

Seven UK universities got together and carried out a survey on their undergraduate students and discovered high rates of dangerous drinking, the results were that 41% of those who took part were identified as ‘hazardous drinkers’, 11% ‘harmful drinkers’ and a further 10% as ‘probably alcohol dependent’.

While an occasional glass of wine or beer won’t cause significant damage, heavy drinking can put your health at risk. Here are the most common consequences associated with excessive drinking…

Heavy Drinking and the Brain

What starts as an occasional drink or two can easily turn into three, four or more drinks and lead to drinking more often. Drinking regularly will cause your body to start building a tolerance to alcohol which means that you will need more alcohol to get the same effect.

The cumulative effect of drinking can take a toll on both your physical and mental health. Long-term alcohol consumption can cause shrinking of gray matter in frontal lobes of your brain that governs functions such as problem-solving, memory, emotional expression, social behavior, and decision-making. Exposure to alcohol destroys brain cells and has long-lasting effects on neurotransmitters in the brain, decreasing their effectiveness.

One study asked 772 college students about their experiences with alcohol-caused blackouts and memory loss. Of 772 students, 51 percent reported that they had experienced blackout (a temporary loss of consciousness or memory) at some point in their lives.

Regular consumption of alcohol changes the chemistry of the brain, decreasing the levels of the brain chemical serotonin. Serotonin is a key chemical in mental health disorders such as depression. So, drinking reduces serotonin levels in your brain, causing you to feel depressed.

Can Alcohol Cause Depression?

There is a two-way relationship between excessive drinking and mental health. Mental health issues not only result from excessive drinking, but they can also cause you to drink too much.

Namely, most of us drink to boost our mood, because alcohol can temporarily alleviate feelings of anxiety and depression, ease our problems, and take away the sadness. Research shows that many people, particularly men, use alcohol as a form of self-medication in an attempt to cope with life challenges and/or mental health problems.

However, drinking may make existing mental health problems worse. Studies show that people who drink excessively are prone to a higher risk of developing mental health problems. For example, drinking can be a contributing factor to depression.

Drinking and Behaviour

Alcohol can change your usual behaviour and inhibit your mental clarity to make sound decisions. Drinking can lower your inhibition and cause you to engage in risk-taking behaviours that pose health to personal safety as well as the safety of others.

Studies show that nearly 700,000 students age 18-24 have been assaulted by someone under the influence of alcohol. Also, alcohol may confuse you and make you incoherent to fight back in case of sexual assault, which is the reason why many sexual offenders prey on victims who have been drinking. Sexual assault can have long-lasting consequences on a person’s physical and mental health.

Can Alcohol Affect Your Academic Performance?

Excessive alcohol consumption can lead to poor grades and other academic problems. Drinking may become a priority, so you may start missing classes, completing homework, and studying for exams.

Failing classes and not taking exams can take you more time and money to complete your degree program and push back your graduation or even cause you to drop out of college.

Alcohol Dependency

Some people who drink excessively may develop physical and emotional alcohol dependency. Alcohol withdrawal may be difficult and often requires professional help to end alcohol addiction. The most common symptoms of alcohol withdrawal include anxiety, nausea, tremors, nervousness, heavy sweating, irregular heartbeat, and high blood pressure. Also, hallucinations, seizures, and delirium may occur in severe cases of withdrawal.

How To Drink Responsibly

If you are going to drink try to drink responsibly. Don’t be pressured into drinking more than you want, be aware of your own limits and stick to these. Longer drinks generally have a lesser concentration of alcohol than shots and short drinks and try interspersing these with soft drinks. Don’t ever leave your drink unattended, if you do, don’t drink it and order a replacement.

Alcohol doesn’t solve life problems. Excessive drinking can make your life challenges even worse in the long run. Alcohol consumption may hinder your academic performance, strain your relationships, and cause severe damage to both your physical and mental health.

Thanks for reading,

A2B Assessments, DSA Assessment centre

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New Grant Available For Nursing Students

Boris Johnson showcases his intent in strengthening the NHS with a new grant available to nursing students of at least £5,000 starting this year.

He made this pledge in the conservative manifesto as part of efforts to reverse the policies by the Conservative party which led to the declining number of prospective nurses. The Prime Minister has pledged that the funding will return in the coming academic year, and will be available to all new and existing degree-level nursing, midwifery and allied health students beginning from September 2020.

This financial aid is part of the Prime Minister’s pledge to increase the number of nurses in the NHS by 50,000 in the next 5 years. As part of this attempt, nursing students will receive £5,000 per year, with an addition £3,000 available if they are:

• Enrolled in specialist disciplines with poor recruitment rates including mental health
• In need of an additional childcare allowance, other than the £1,000 already available
• From areas of the country with a lower uptake rate for nursing, midwifery and allied health courses over the past year

Eligible students will have the opportunity to receive up to £8,000 a year in financial aid while all students will receive at least £5,000 starting from this year. It is important to note that this funding will not need to be repaid by the recipients, and that students who receive this funding will also be able to access additional funding for tuition and maintenance loans from the Student Loans Company.

Further details on the grant and how to apply can be found on the .Gov website

All the best,

A2B Assessments

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12 Tips For Reducing Exam Stress

We all know how stressful exams can be. We’ve all pulled frantic all-nighters, trying to cram the last bit of information into our skulls before the day dawns. We’ve all felt that desperation as we struggle to revise, trying to get to the end of our notes because it just might be part of the exams.

Well, that’s no way to live, and this certainly is no way to learn. Stress before exams have proven to be directly related to lower information retention and poor exam success rates. Which is why we have compiled a list of 12 tips for reducing exam stress:

1. Plan, plan, plan. Structure your revision properly, no matter how close or far way the exam is. Having a revision plan will help you keep track of your progress and help you retain a sense of control as you study.
2. Focus on the bigger picture. You can use mind maps to see how it all comes together.
3. Take a break! Sometimes, we’re too focused on appearing to study even though we aren’t actually making any progress. Take a break, you’ll retain more that way.
4. Schedule your revision times so that they’re short, convenient and fruitful. Work when you know your brain can accept new information, anything else is counterproductive.
5. Avoid social media. Twitter and Instagram can wait until you’re done studying. You can use apps to restrict your access to social media sites while you study. Check out our post on the Forest app.
6. Develop healthy sleeping habits. You need them even more when you’re studying and under a lot of stress. To learn more on the importance of sleep check out this fascinating podcast episode.
7. Exercise if it helps you feel better, watch a movie if it doesn’t. Eat healthy, do something that rewards your brain for the effort it’s putting in.
8. It may seem like a good idea at first, but caffeine can actually harm your concentration. Drink a lot of water and fruit juices instead.
9. Have fun! Have fun! It’s so important we said it twice.
10. Revise in a group. You’ll get more information and split up the burden of gathering materials that way.
11. Avoid bad energy. Anxiety is contagious, study around people who obviously have a plan and are dedicated to constructive study.
12. Take deep breaths. Don’t be anxious. This too shall pass.

Good luck in your exams,

A2B Assessments,

DSA Assessment.

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Surviving The January Blues

“Blue January”

Well, it’s January again, another new year! No more back to back partying, feasting and making merry, flicking the ‘snooze’ button and snuggling further down under the duvet. Christmas festivities and New Year celebrations, for many people in the UK, mean time off from the usual responsibilities, university, work etc. But now, here we are already, back to reality and the daily slog.

Cold, dark, dismal weather, lack of sleep and excess food and drink leave us feeling sluggish, overweight and frankly, a bit miserable and longing for a little sunshine in our lives. In fact, ‘Blue Monday’ is a name given to the third Monday in the month of January which is thought to be the most depressing day of the year, this year it is the 20th January, 2020.

So, do you see it as a new beginning, a time to take stock, to set goals and introduce positive changes in your life? Are you tired of overindulging and feeling like a sloth and are keen to leap feet first back into the real world, or do you have the January blues? The post-holiday slump?

Many people probably have a combination of these feelings, so, be kind to yourself. Whether it’s back to the dreaded January exams, a demanding daily routine or a challenging job and responsibilities. Here are a few tips to make January more bearable.

Make your immediate surroundings cosy, welcoming and cheerful. Bring some of the outside inside! Colourful flowers and lush green plants are a reminder of spring and summer and can lighten and brighten our mood. Seasonal decorations may have been put back into storage until next year, but, there is no reason to store fairy lights and candles. Dark evenings are the perfect time to indulge in soft, cosy lighting while relaxing and keeping warm after a busy day so, kick off your shoes and light up those scented candles.

Despite the weather, there is no reason to stay inside and hibernate until spring. Physical activity can lift your mood, give you more energy and improve your quality of sleep. Winter walks can be pleasurable, so wrap up warmly and head out into the great outdoors for much needed fresh air and natural light. Sunlight is important to boost vitamin D levels. (Inadequate vitamin D levels can contribute to feeling ‘low’ in winter months so it’s maybe a good idea to read about supplements.) Head off to local beauty spots, parks, beaches etc that will be much quieter this time of year and embrace nature and your surroundings. Alternately walk around your local town or city, taking more note of local landmarks and interests, or simply have a brisk walk to the shops. You’ll be fulfilling at least thirty minutes a day of the recommended exercise levels without effort and be on the receiving end of the associated health benefits. However, the primary objective is to have fun and enjoy the experience.

Indulge yourself with delicious but healthy food. Resist the calorie laden, heavy, stodgy food that we seem to crave in winter which result in our bodies feeling ‘heavy and stodgy’! Research a few new recipes and warm up with delicious winter soups, casseroles, healthy stir fries, salad /grain bowls, citrus fruits. You’ll feel fitter, brighter and healthier. Want to try something different? Non-vegans check out https://veganuary.com/  for inspiration.

Drink plenty of fluids and stay hydrated. Lack of fluids can cause many health problems and can cause us to feel tired and sluggish. On average, aim for 8 glasses of water a day. Everyone is different and illness, exercise and excessive sweating could mean that you may need more. Water is best, but most drinks such as squash, tea, fruit juice and water laden fruit and vegetables can contribute to the overall total. Avoid sweetened and caffeinated drinks.

Make plans, organise an activity, try something new! Book a holiday, a weekend with friends, a special evening out! Having something to look forward to is a great mood booster!

Dry January. After the holiday season a lot of people decide to cut down on alcohol, especially if they have spent the preceding weeks overindulging. Some of the benefits of less/no alcohol are weight loss, improved sleeping patterns, more energy and a reassessment of your drinking habits. Not least, the money saved is a definite  bonus! Take a look at the Dry January site for more inspiration https://alcoholchange.org.uk/get-involved/

If all else fails, treat yourself! Head to the cinema, curl up with a good book and a big bar of chocolate, listen to your favourite music, a great mood booster, catch up with friends or make that long overdue phone call and have a good chat with a favourite person.

Take care of yourself and don’t feel guilty about being self-indulgent and appreciating the small pleasures in life!

Remember, it’s almost February and Spring and Summer are just around the corner!!!!

Please Note –

SAD. Not to be confused with the low mood in January experienced by many of the population due to circumstances. Seasonal Affective Disorder is a type of depression suffered by some people that sometimes starts in autumn and improves in spring. Sufferers can experience a lot of symptoms associated with classical depression and should seek medical help. You can read more on SAD here.

For more great articles like this please visit the A2B Blog

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How To Improve Your Self Esteem

Self-esteem reflects how you feel about yourself. People who struggle with low self-esteem tend to see themselves as unlovable, inadequate, or unworthy. Negative self-perception then affects a person’s behaviour and emotional state, usually further lowering self-esteem. 

On the other side, if you have healthy self-esteem, you will most likely be appreciative, self-compassionate and caring to yourself. A healthy self-image means having a realistic and well-balanced view of your personality and abilities. 

Transformations that your body and mind go through in adolescence can be hard to handle. Changes in physical, cognitive, social and emotional aspects of your life may cause a wide range of difficulties, including low self-esteem, sudden mood swings, substance abuse, anxiety, and depression. 

However, there are many strategies available to improve your self-esteem. Learning how to change your mindset and take a different perspective about yourself can improve your life satisfaction and overall well-being. 

One of the best approaches to boosting self-esteem is mindfulness exercise. 

Mindfulness Meditation and Self-Esteem

Persistent self-criticism can grow into low self-esteem over time. Studies show that mindfulness exercises can help you train your mind to observe your thoughts and emotions as they appear, without responding to them. To strengthen your self-respect, you need to recognise and acknowledge your negative feelings instead of trying not to feel upset about them.  

Once you learn to acknowledge your emotions and thoughts without self-judgment, it is more likely for those feelings and thoughts to settle down and pass. Mindfulness exercise allows you to acknowledge what’s happening in the present moment. So, when you recognise that self-defeating thoughts are emerging, remind yourself that they are just thoughts, not facts.  

Positive Affirmations

One of the best ways to bring up esteem building thoughts is to practice affirmations. These are empowering positive statements about yourself that promote self-acceptance and self-compassion. Your thoughts tend to build upon each other. Therefore, a daily habit of repeating positive affirmations will reprogram your subconscious mind to accept your positive statements as the only truth and to act in harmony with them. This will encourage self-compassion and boost your self-esteem. 

Mental Imagery

Mental imagery, also known as visualisation is a powerful way to enhance your self-esteem. Visualisation can help you construct an image of yourself within your mind as you want to be. Visualising a positive version of yourself can increase your motivation and boost your self-appreciation.

Focus on the things you are good at and practice imagining yourself as a confident, self-assured individual.

Recognising and Overcoming Automatic Negative Thoughts (ANTs)

Automatic negative thoughts are unintentional thoughts that appear randomly, flooding your mind and making every situation look worse than it is. ANTs lead to an insecure and anxious mindset. Using principles of cognitive-behavioural therapy, you can learn to recognise and then correct these dysfunctional thoughts. This mindset shift can help reduce anxiety and boost self-esteem. 

Don’t compare yourself to others

Try not to compare yourself to others. This can be hard in the modern age of social media but try to understand that what people show on their social media accounts are their best moments, don’t get sucked into comparing them to your everyday. For further reading check out our blog post on how social media affects your mental health.

Gratitude

Gratitude exercise has proven to be an effective strategy in improving self-esteem, boosting optimism and enhancing your mental health. Research shows that gratitude can increase your assurance, positive attitude, self-respect, and happiness. It can help you experience more positive emotions and more successfully tolerate frustration. 

Try writing down 3 things you are grateful for every morning and see how it changes your mood. If you want to take it one step further, before bed also write down 3 good things you experienced that day.  

Learning how to improve your self esteem is a process. However, a sense of worth already exists within you, you just need to learn to recognise and start nurturing it.

A2B Assessments

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