Top tips from a leading UK psychotherapist on improving your digital health
Figures for the North West reveal an astonishing reaction to remote working - with a quarter working longer days than pre-COVID times and finding it difficult to find time for themselves to wind down or destress.
The move from the office to a work from home basis has not been without its problems.
From failing WiFi signal, to interrupted zoom calls, to the dog barking in the background, the adjustment has been fraught with pesky difficulties.
For the most part, we’ve managed to navigate them without any serious consequences. But what’s worrying experts is the role home working has played in our nation’s ‘digital health’: how we use technological devices and what patterns of use we follow.
New research from Microsoft Windows has revealed that lockdown has contributed to declining digital health in 2020.
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Figures for the North West reveal an astonishing reaction to remote working – with a quarter working longer days than pre-COVID times and finding it difficult to find time for themselves to wind down or destress.
Again, one in four of those surveyed reported that they continued to check their devices throughout the night with 8.2% not taking any breaks from their screens during the working day.
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Over half of the North West admitted to spending more time online than last year, with one in five British men confessing to greeting colleagues and friends online before their partner in the morning.
With lack of defined lunch and coffee breaks, and the absence of social interactions for a quick office catch up, a decline in digital health seems almost inevitable. But with unclear plans on returning to the office, remote working is something we will have to become accustomed to.
Leading UK psychotherapist Zoe Ashton, author of Your Mental Health First Aid Kit said: “Just like the crucial role of diet, exercise, sleep and relationships to our overall health, digital health is the fifth pillar we have to consider in our journey to improve our overall mental and physical wellbeing.
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“Our world has changed more in the past 12-months than it has in the past five years and for many of us, our new reality has left us feeling overwhelmed and off balance.”
Microsoft Windows has partnered with Zoe to help people assess and address their digital health, offering some top tips to help people improve their digital well-being:
Make technology work for you
Just like a balanced diet, your digital use also needs to be varied. Score yourself daily from 1 (lowest) to 10 (highest) on how energised, productive, connected and relaxed you feel. If you are at the low end of the scale, use your technology in ways that create energy and make you focused. This may be silencing notifications, and regaining balance. Treat your digital health as a sliding scale and use your technology to help you achieve harmony.
Set yourself digital boundaries
Place limits on how late you respond to work emails, or the amount of time you spend on social media per day. Separate your work life from your home life. This can be done by creating two different desktops for work and personal use.
Notice your patterns
Do you have lunch in front of your laptop or wake-up reaching for your phone? What digital patterns do you notice throughout the day? How do they make you feel and what would you like to change? Begin to note down these unhelpful behaviours and consider how you might be able to change them. Think about reaching for a warming tea first thing, rather than your phone. Create reminders to scrap these bad habits.
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Move your body
Consider your physical and digital wellbeing as one and the same. Move your body regularly allowing it to refresh, as you would your browser. You could take advantage of some of the online classes Microsoft 365 have to offer.
Unlock your imagination
Mindfulness is a simple practice of choosing where your energy is directed. If you are scoring on the high end of the aforementioned scale, use your energy and channel it into something creative. This might be digital doodling. Use the night light settings on your phone to do an evening sketch, transitioning you from an invigorated work mode into a relaxed state of mind.
With over 20% of Brits unsure what good digital health boundaries look or feel like, this checklist should assist in identifying and acting on bad digital health patterns.
“We need to take a deeper look at our overall relationship with tech so that we can feel fulfilled by it consistently – truly making it work for us,” Zoe added.
Visit Zoe’sInstagramchannel here to access the Digital Health Diary and Checklist.
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Pep Guardiola delivers gutting news as Man City are hit with Erling Haaland injury blow
Danny Jones
Pep Guardiola has passed on some gutting fitness news for Manchester City fans as star striker Erling Haaland is confirmed to be injured for several weeks and could even miss the rest of the Premier League season.
The title might be out of reach this year, and the Champions League knockout against Real Madrid was definitely hard for Blues to take, but with Man City into the semi-finals of the FA Cup, there’s still a very strong chance they could end 2024/25 with a piece of silverware.
However, they’ll have to make it through another two massive rounds at Wembley and seemingly the remainder of the season without Haaland and his goals, as the Catalan coach revealed that the club expects him to be out injured for “six to seven weeks.”
Not exactly how City fans would have wanted to see the rest of an already frustrating season play out.
🗣️ "We don't have another player with his skills."
Relaying diagnosis from the medical team, Pep said the hope is that the big Norwegian number nine could be back for the very tail end of the campaign, but at the very least, he “will be ready for the [FIFA Club] World Cup.”
He went on to add that “these kinds of things happen” and that he feels “sorry” for all of the other injuries that have befell his squad up till now, adding that they can only hope for a speedy recovery and for him to return as soon as possible.
The 24-year-old hasn’t had too many big injury problems in his career thus far, although his longest spell on the sidelines did come at the end of 2023 when a stress fracture kept him out until the new year.
This time around, Haaland suffered an injury to his ankle during the City’s FA Cup win over Bournemouth on Sunday following a challenge from defensive midfielder Lewis Cook.
He was forced in the second half and was seen leaving the Vitality Stadium on crutches after the game.
Erling Haaland seen leaving Bournemouth in a protective boot and crutches. 🤕
Having led the golden boot race for a good chunk of the season – as he’s become accustomed too since he arrived in England – City‘s sub-optimal season has seen him slink into second behind high-flying Mo Salah on 27, but he still has a couple dozen goals and a trio of assists to show for it.
Speaking of Salah, the soon-to-leave ‘Egyptian King’ has been the talisman for Liverpool this season, and his contributions could see them lift the trophy in Arne Slot’s first season as early as 13 April, depending on how fellow title rivals Arsenal fare in their next two matches.
As for how City round out their domestic campaign, reclaiming the FA Cup after last year’s derby disappointment looks like the main goal.
You can watch Pep Guardiola’s press conference ahead of the game against Leicester City at 19:45pm tomorrow (Wednesday, 2 April) in full HERE.
Hilarious study names Manchester as one of the UK’s most hungover cities
Emily Sergeant
Manchester has been named one of the UK’s most hungover cities, according to a hilarious new study.
Let’s be honest, we’ve all had one of those mornings – or a lot more than one, for many of us.
The kind where you wake up regretting ordering that last pint, or your decision to mix your drinks, questioning every life choice while desperately Googling ‘hangover cures that actually work’… but it turns out that some UK cities are way more prone to struggling with hangovers than others, and Manchester is one of them.
In a bid to uncover where in the country people are searching for hangover cures the most, alcohol-free beer brand Mash Gang has crunched the numbers and analysed more than 5.5 million Google searches across every city.
Manchester has been named one of the UK’s most hungover cities / Credit: Kraken Images (via Unsplash)
We always knew Manchester would be close to the top, but in this instance, we’ve actually just missed out on the number one spot, as our city has officially been ranked the second most hungover in the UK, just behind the ‘undisputed hungover capital’ itself, which is Birmingham.
According to the study, whether it’s the legendary Northern Quater or the city’s famous Gay Village, us Mancs are waking up with sore heads a lot more than anywhere else in the North.
While the North can often be underrepresented in top 10 lists, this doesn’t seem to be the case here, as other major cities such as Liverpool, Leeds, and Sheffield have all earned their place.
UK’s top 10 most hungover cities
Birmingham
Manchester
Liverpool
Bristol
Leeds
Newcastle
Sheffield
Plymouth
Coventry
Wolverhampton
It’s all according to a new survey finding the city with the most sore heads in the country / Credit: Mylo Kaye (via Unsplash)
On the other end of the scale, Ripon has emerged as the UK’s least hungover city, closely followed by Carlisle, which means that if you’re looking for a place to escape temptation, or to just find people who actually get up early on weekends, then you know where to head to.
As well as the top 10 list, Mash Gang’s analysis data also showed just how much people are looking for hangover solutions, as in just the past month alone, there have been 178,000 searches for “hair of the dog,” and the search term “hangover food” has been looked up 72,000 times in the same period.
On top of this, searches for ‘zebra striping’ – which is a method where people alternate alcoholic and non-alcoholic drinks to lessen the impact of drinking – have also increased by 424% in the past quarter.
The Manc -
14th December 2020 
