A bone-week brings with it important info about Osteoporosis

Written by nursingstudents Roosa Erkkilä, Minttu Marila & Jutta Hautamäki

On last week 17.10-23.10.2022 was the celebration of bone week and it´s every year in October. On this year, the theme of the bone week is” No Sooner Said Than Done – your choices matter”. The meaning of that week is to advance recognizing of osteoporosis and to support advancing of the bone health and self-treatment of osteoporosis. Especially the impacts of nutrition and exercising are brought into relief on this year´s bone week. The international osteoporosis day and the white shirt day are part of the bone week. 

Every year the World Osteoporosis Day (WOD) is being celebrated on 20th of October. It´s dedicated to raising awareness of the prevention, diagnosis and treatment of osteoporosis, as well as metabolic bone disease. Bone fractures from osteoporosis are to be taken seriously. Especially hip- and vertebral fractures leads to spiral of more fractures, that can cause chronic pain, immobility, and permanent disability. The world osteoporosis foundation has been arranging worldwide campaign since 1997. 

What does the osteoporosis then mean? 

 “Osteoporosis means that the bone´s mineral density has decreased and bone´s structure has changed so that the bone´s strength weakens. Then the bone can be fractured from a minor injury. 

The bone tissue ’lives’ entire time, old bones are decaying and new are formed to replace. Until the 30th year of age, bones are being form more than it decays, so the bone strength increases. After that, more bones are decaying than being formed, so when getting older, bone strength slowly decreases. Osteoporosis is clearly more common with women than men.” 

Who can get osteoporosis? 

Although osteoporosis is most common in the elderly, osteoporosis can also occur in women of all ages and in men. 

The greatest risk of developing osteoporosis is in postmenopausal women, because the decrease in estrogen production during menopause increase the loss of bone mass. 

In men, bone decreases more slowly. Osteoporosis can be divided into primary and secondary osteoporosis. 

Primary osteoporosis (no single clear cause) 

  • Postmenopausal osteoporosis 
  • Age-related osteoporosis 
  • Genetic vulnerability 

Secondary osteoporosis (indications of some clear cause) 

  • A disease e.g., hormonal disorder, celiac disease, rheumatism, disease of thyroid and diabetes 
  • Medication e.g., long-term treatment of cortisone and cancer treatments 

Sources: 

https://www.suomenosteoporoosiyhdistys.fi/rakasta-luitasi-turvaa-tulevaisuutesi/

https://luustoliitto.fi/luustoliitto/luustoviikko/

https://www.terveyskirjasto.fi/dlk00053

https://luustoliitto.fi/osteoporoosi/mita-osteoporoosi-on/

International Week of Happiness at Work 19th – 25th September 2022

This week we celebrate the international Week of Happiness at Work. It was started in 2015 by two Dutch women, Fennande van der Meulen and Maartje Wolff. The purpose of the week is to include happiness in the work environment and in this way improve the well-being of employees.

We found out which things in particular make people feel comfortable and happy at work, and we also wanted to put together tips so that everyone could influence it themselves. It has been studied that well-being and happy employees are more loyal, more cooperative, more productive and more creative.

What things help employees to be happy at work?

Many things can be directly linked to the supervisor’s behavior and way of leading, but every employee also has a big responsibility for their own behavior and for creating the work atmosphere. It must be remembered that each employee values the things that affect his or her comfort at work. For example, for some, a good salary and a permanent employment are more important than other things besides that.

  • Treating every employee equally, regardless of their skills or backgrounds. Here is a good example where both supervisor and employees can influence.
  • Advancement opportunities give employees more motivation to perform their work. Motivation is one of the biggest ways to keep employees interested.
  • A sufficient amount of resources, so that employees feel that they can focus on the work itself, and no energy is spent on sorting through the chaos. By taking this into account, work burnout is also avoided.
  • The versatility of the work increases meaningfulness and gives opportunities to do different tasks. In this way, employees are also able to develop themselves, and do not become passive.
  • Flexibility in the workplace and among employees gives a feeling of appreciation. It can be seen even in small things, such as giving the employee the opportunity to express free wishes, or even the freedom to plan their own working days and weeks.
  • Appreciation of employees and an open conversational atmosphere enables freer discussion, which also makes it easier to resolve conflicts. The mutual appreciation of employees develops slowly, sometimes to progress you may need help from the management.
  • Organizing social events is an excellent way to help employees build friendships with each other. Even if the employees would’t be close friends, good relationships help the open atmosphere mentioned earlier.
  • Good employment benefits, such as sport and culture vouchers, are an excellent way to support the employee’s free time, and give the employee the opportunity to choose the preferred destination for using the vouchers.
  • Being recognized and rewarded for one’s work gives the employee the feeling that the work they do is important.
  • A positive way of communicating increases the reception of information. The supervisor can increase the positive working atmosphere at the workplace, e.g. by walking with a smile and talking constructively.

We wanted to share tips that would help everyone at work improve their well-being and in this way increase their happiness at the workplace.

In addition to good social relationships, nutritious food and enough sleep help you cope at work. Outdoor activities, fresh air and exercise give us more energy than you might think. Many times after a working day you feel tired and the couch is tempting, but we still encourage you to take a little break outside, for example a short walk.

Our own attitude is one of the biggest indicators of the course of our day. The twists and turns in private life and the balance are reflected in everyone’s work self. We can’t influence everything, and not everything always goes the way we want, but we can change our attitude and the way we see things.

The members of Sotekki wish you a happy working week!

Food waste week 12.-18.9.2022

This week we are celebrating food waste week for the tenth year in a row. So what is food waste?

It refers to edible food that has, for one reason or another, ended up in the trash. The most common cause for food waste is people’s poor foresight when it comes to food consumption. Either too much food has been bought or plans have changed, and lunch out with a friend is more appealing. Another common reason for food waste is in its preparation and storage. It’s not necessarily know how to use leftover food, or the best before and expiry date markings are mixed up. These biggest causes of food waste can be fixed if we want to!

The amount of household food waste has been studied in Finland, the results of which showed that up to 100 million kilos of food is thrown into the trash per year.

8 tips from members of Soteekki for saving food waste:

  1. Let’s start with the best motivator, saving money!! Imagine how much money will be saved when you only buy the amount of food you know you will eat.
  2. Don’t go to the store hungry! When you’re hungry, it’s easier to buy food that you can think  you can eat at that moment, but in reality, you bought too much food.
  3.  Feel free to try new taste experiences, you might be surprised! We found a salad recipe which idea is to use food, that otherwise would end up as waste, from the cupboard and get a tasty dish!  Torstaisalaatti | Maku (meillakotona.fi) ps. Did you know that most of the food waste is  vegetables?
  4.  Plan the food for the coming week in advance and make a shopping list before going to the store. See what food ingredients you will need at home and what is already in the cupboards.
  5. Are milk cans or meat packages nearing their expiration date? Put them in the freezer and use them at a better time. However, if you don’t warm to the idea of freezing milk, here’s a recipe for the best pancakes in the world! Maailman paras pannukakku – Resepti | Kotikokki.net
  6. In all S-Kauppa’s and many K-Kauppa’s after 21:00 you get a -60% discount on products equipped with -30% labels. When making discoveries like these, remember to freeze the ones you dont use straight away! However, don’t buy unnecessarily just because of the cheap price.
  7. Make larger portions of food so you don’t have to go to the store every day. If eating the same food for many days bothers you, invite your friends to dinner!
  8. There are websites and applications for your phone, which you can use to save food waste at affordable prices! These include for example: fiksuruoka.fi, matsmart.fi and ResQ Club application which you can download to your phone. At the ResQ Club application you can see the day’s waste products from local stores, cafes and restaurants.

Come with us towards a more ecological tomorrow and give your contribution! The earth (and wallet) thanks you!

Soteekki international day 29.4.2022

Internationality is a subject that has been discussed a lot during our Soteekki practise. It resurfaces again and again every time from a different point of view. In Soteekki we want to offer an equal chance to participate not only on the services but also the action inside the world of Soteekki. Together we take these steps forward little by little and treasure this idea.

On Friday 29th of April Soteekki had an international day. This event was planned by Soteekki’s own international team. The main goal was to bring together international students and people from Soteekki. We were hoping for an easily approachable event where people could enjoy multiculturality, have fun together and get a chance to get to know to Soteekki before starting their own practice.

Beautiful Vietnamese dolls and balancing dragon flies.

The day started at 10am when Agora hall doors were opened. There were games to get to know each other, games to celebrate Finnish culture and beautiful souvenirs from different parts of the world. We started with our own Soteekki people and even though we’ve worked together for the past three weeks, you can always learn something new about each other.

After lunch we finally got some international guests. For a bit we just got to know each other and after that carried on to tasting some Finnish delicacies. There was mämmi, breadcheese, salted liquorice and of course to celebrate Vappu: sima and mini doughnuts. We had also some fun little competitions and games like Alias, traditional boot throwing and finally a tug of war.

Would you like to try these delecacies?
Honoring the Finnish traditions; of course there was some Sima and doughnuts for Vappu!

Favourites from our little taste testing ended up being sima and breadcheese. To our surprise even mämmi was bravely tasted and as always it really divided opinions. There were some heated debates both for and against. While planning we also looked up traditional foods from different countries. There would’ve been nothing better than to get some of these to taste too.

Multiculturality was also present through clothing. Every member of the international team brought something from their own culture to wear for the day. You could see fashion from Africa and Vietnam and also very traditional finnish bathrobe and rain boots. These were proudly presented on catwalk with backround music to set the mood.

The best part of the whole event was definitely the spirit and how everyone just threw themselves right on the fun! You couldn’t miss the laughter and glee ringing through the walls. All the joy was heard all the way back in the Soteekki office! It was also the last day of Soteekki for our nursing students so you couldn’t really hope for a better final day. We are grateful to get the chance to organize this event. Thank you to everyone who took part on the fun with us, to all members of the international team and of course our amazing supervisors that made this thing possible.

We must all pull together! Strong together!

A Get-Together to remember

Written By : Nursing Student Vanessa Sayang

SAMK’s International Office hosted a “Get Together Day” at Silokallio on April 6, as part of its efforts to welcome exchange students from other nations in 2022. The majority of the participants came from Pori and Rauma campuses.

Me and my three international colleagues were invited to be part of the organising team in Soteekki as part of our practice, primarily to cover for games and other activities for the students. One of our objectives was to introduce Finnish culture and traditions through games and food tastings.

This blog will go into greater detail about the students’ experiences on this eventful “Get Together Day”.

Photo Credits : Laura (on the right)

Laura Adorni is an Italian exchange student at SAMK, Pori, studying Business and Administration.

She considers herself bold and adventurous, which is why she chose Finland as her study destination. The natural beauty of Finland drew her in, and she decided to learn more about it by studying here.

She was keen to urge that additional meetings like this be held in the future to foster friendship and camaraderie among international students, particularly at the start of the semester. Students that attended this event were able to participate in the Finnish Easter ritual and sample a variety of unusual Finnish dishes.

She said the most exciting Finnish tradition for her is going to the sauna and she finds the ritual of jumping into the lake afterwards remarkable. “For me, the experience was so weird, yet it gave me a sense of accomplishment,” Laura said.

Photo Credits : Vanessa Sayang

Nutthanicha Thaosing, a Finn-Thai who has lived in Finland for almost nine years and was one of the Get Together Day organisers, is a student trainee at the International Office.

This was her first time seeing all of the international students and faculty members from various universities. She considers easter tradition as one of the most fascinating aspects of Finnish culture.

Nutthanicha was responsible with assisting the international office in the preparation of event programs.

Unfortunately, the cold weather made it impossible to organise all of the activities as planned for the event.

This event was beneficial for her because she aspires to one day work as a customer care representative for an international company.

She has always admired Finns for their punctuality and discipline. Her go-to-place for recreation and relaxation has always been the woods.

Photo credits : Vanessa Sayang (Janet on the left)

Janet Pitkänen, is a Finn-Ghanian second-year nursing student, got the opportunity to participate in the “Get-Together-Day” for International Students.

Janet participated in this memorable meeting as part of her practical training at Soteekki.

For her, the most interesting part of the event was the socialising. “Even though the students did not know each other, the mood was warm and inviting, ” she said, that “having more events like this is a must-have for the university.”

Since the event presented everyone to Finnish culture, asked as to which part of Finnish cultures she finds most fascinating. “Summer cottages, festivals like Juhannus (Midsummer) where everyone grills all kinds of food. The event starts on a Friday and by Saturday people are drunk, then the building of bonfires (kokko),” said Janet.

When it came to culture and tradition, asked about her favourite tradition back in Ghana and compared to what we have here in Finland. “Sauna”, she said, is an extraordinary Finnish culture.

Also, Finns are quiet individuals, which is in stark contrast to her native nation. She admires this side of Finns because she has wished to be alone and enjoy privacy at times. This is something the Finns have given her that she treasures.

Nursing is My Calling, Lifestyle, and Passion : Jane Ojo

Written By : Nursing Student Vanessa Sayang

Photo Credits : Jane Ojo

Jane Ojo has always harbored a strong desire to make a positive impact on the lives of others in her community. She chose to make that difference through nursing career.

Jane is in her final year of her nursing studies at SAMK. The journey began in 2019, when she started cultivating the seeds for this career. She’ll be able to enjoy the rewards of her labor later this year when she hopes to graduate as a registered nurse.

Degree Programme in Nursing was not her first qualification. Few years ago she earned a degree in International Business.

But she recalls that nursing is her true calling. She describes this industry as a one-of-a-kind position that allows people to feel good about helping others while also allowing them to grow professionally and personally.

“It gives opportunities and challenges that encourage people to be the best they can be. Commitment is essential for overcoming obstacles on this road. The ideal ingredients to have are committing every ounce of energy to getting through and having the best support system behind you, ” Jane said.

In pursuing her goals, Jane has been supported by her family. The family relocated with her from Turku to Pori to assist her in establishing a new life at the university.

Looking back to when she first started her course, “Everything was new.” she said. However, as she discovered her heart for caring for others, things became easier for her. “I discovered that nursing is my true calling simply by putting a little smile on people’s faces”.

She is currently working on her thesis and obtaining advanced practical training. Jane was visibly smiling and joyful as she contemplated the prospect of finishing her studies and beginning her career as a nurse in earnest.

Education system in different areas of the world

Written by physiotherapy students Sangita Gurung and Iqra Batool

There is a reason that we humans are the smartest creatures in the world. Because we have acquired skills and knowledge that has helped us to progress and develop further. The key element needed to acquire such smartness is called education that has provided us with the knowledge of surrounding world and environment. Each country or culture have their own set of rules and curricula in their education system. Here we provide few examples of how education is provided to students in different environment and how each system differs vastly from one another. We have interviewed students coming from different part of the world and asked them about their experiences of education in their home countries. 


Q1. What are your thoughts about schooling system in your country? 

Rassendyll (Cameroon): School provide good theory-based education and the student are very knowledgeable with theory content of the topic or subject. There is still lack of practical training because of lack of funding. In his personal experience the school or university environment was very active and a lot of interaction and exposure to different things were provided to him. He went to boarding school where he told us he learns skills like personal hygiene and organizing skills. He thinks that the skills he has today is all thanks to his exposure in his schooling days and it help him right now in his life either it is related to his personal or educational life. 

Karolina (Czech Republic): She mentioned that education is free in her country but way stricter according to her experience. According to her, methods of teaching is old school and memorizing the information is given priority over learning the actual thing. They had very frequent exams both written and oral throughout the semester. They are always graded for all the exams and the 1 is the best grade while 5 is the worst. Student does not have voluntary choices of the subjects as everything was mandatory. According to her the student are in constant pressure to be able to cope up and keep up with the pace of study. 

Matilda (Finland and Luxemburg): She had two different experience of schooling system and they were very different from each other. She had her primary education first in Finland and then her family moved to Luxemburg and then she started her schooling there. She mentioned that here in Finland children usually choose the school which is near to their area and learning environment is more relaxed as they do not pressure the children. Her experience in Luxemburg was very vastly different as school is chosen by parents according to their wishes that means it can be very far from their home and need longer time just to travel to and from the school. Studying environment was very strict and competitive. Children are examined and tested very often and are graded. Very long school days and you are forced to learn languages as you must at least know 3 languages in minimum. Studies were provided on the languages that you choose already at the beginning of your school first year. The education system was bit complicated as well. Most of the family comes from very prestigious professional background so the children had very much influence from early childhood. The school was very academic.  

Q2. What are your thoughts about education system here in SAMK? 

Rassendyll: Education in SAMK is job oriented basically the aim is to make sure that each student graduating from SAMK finds a job very easily and quickly. Overall, education/training is based on what is needed in that profession precisely. According to him, SAMK provides more practical training together with theory in each field, which is a good learning experience and gives motivation to learn new skills and earn new knowledge. Practical training makes a student be ready for work life which is great aspect in SAMK education. He as well mentioned that SAMK education is more focused for Finnish market. They target the job, employment for Finnish market. It would be great that the focus can be widen to more international market.  

Karolina: She mentioned that the studying environment is much easier here in SAMK, teachers are friendly, and they treat you equally. The focus of school is to help everyone to graduate. The school is modern and well equipped. Everything works smoothly here and is nice. Student events and organizations are a plus point. 

Matilda: She told us she had very good experience so far within SAMK and its education system. It is impossible to fail here which means teacher encourages us to pass and graduate and give all of us fair chances to succeed. Teacher and staff are supportive. Food is cheap as well. 

Q3. How do you compare both education systems? 

Rassendyll: According to his experience he told us back in his country social activity, interaction plays a huge role and is part of education system. They had various clubs’ activity provided to student for enhancing their additional skills. They had journalism club, sports club, writing club and many more kind of clubs provided by universities to students, and it helps their social skills as well. While in SAMK he has not been exposed to any kind of these activity and even though there are games and social event parties they are very closed group.  

Karolina: She told us sometime forced environment prepare you for upcoming life difficulties. According to her even though things were hard and pressurized during her academic year in her country still it has taught her various skills that is useful now in her life. While in SAMK she said she has right to choose that put her to ease. 

Matilda: She said both schools have its own strength and helped her to develop. She said the schooling in Luxemburg made her competitive and she gained language skills while in SAMK you have right of choice. Workload in SAMK is easier and you have free days which help student to work on their pace instead of pressurizing themselves.  But sometimes she finds herself less motivated to use free independent time to study as she need push from within herself. 


Wao, amazing! Each of their experiences differ so much from each other and from SAMK education system. Almost all of them have had strict school environment which has affected their future greatly, in some ways the effect has been positive while in other ways it’s been negative. Having a strict environment helps the student to be well-behaved, responsible as well as improve social and personal skills while on the other hands it can also have negative effect especially in regards with mental health. 

In our opinion, it is important to make sure that the schooling being provided to students should be thoroughly planned and implemented with giving equal rights to all students. Students do not learn by memorizing subjects or studying theories, they learn by understanding and practicing their skills to be able to become successful in life. They deserve to be given choices and chances in life to find the best and suitable career for themselves. It is important to motivate them instead of being too strict with rules which often results in demotivation of learning new things. With that being said, rules and regulations are extremely important to be able to make a system work and to be able to teach students the values and its importance. Rules are important but students’ wellbeing should not be affected by those rules. 

With this, we would like to end this blog here by saying thank you to the readers. We would like to mention to the readers that everything written in this blog is pure personal opinion and personal experience of different students. Hope you enjoyed reading😊. 

Physiotherapy student Julien Bobet shares his journey as an intern at Soteekki, and the experience doing a podcast

Written by nursing student Tatenda Malan

At Soteekki practice there is possibility to take advantage of any opportunity to further prospective careers, noting that making available opportunities strengthen both student personal and professional development.

Julien Bobet is a second year physiotherapy student and has just completed a successful entrepreneurship internship with Soteekki. During his five-week period, Bobet worked diligently to promote various social and health projects, including a hands on experience at podcasting.

We spoke to Bobet and asked him if he  had any prior experience of doing podcasts and what inspired him to do podcasts.

Doing podcast at Soteekki was Bobet’s first and only experience doing podcast: “I like to have a conversation with people and get the time develop a subject.”

“The good thing of it is its uncertainty, you can plan questions and time, but you want to have a conversation with your guest and you never know where it leads. Of course, you can always come back to tracks but never be afraid to dig in an information your guest gave you,” he adds.

For him to be able to do the podcasts, Bobet explains that he had to develop a concept by identifying the goals. Once the goals were in place, it was time to personalise the podcasts by selecting themes he always had in mind that which he thought he shared with listeners.

First podcast was about physiotherapy as a preventing tool. They interviewed physiotherapy teacher Maija Kangasperko and discussed on how to implement physiotherapy as a preventative therapy to patient before it’s too late, and to see what support there is from government, organization. Second podcast is made about having practical training in RoboAI Lab. Podcasters were interested in the implementation of new technology in health care and asked student Lorenzo Roccheggiani´s personal thoughts about his practice. Third was about triathlon and interview was done with teacher Kati Karinharju. They talked about her journey in the sport, community, training, different distances, and the fact that having fun can go together with performance. 

Bobet advices for effective podcast interviews, podcasters must prepare carefully, focusing on questions that induce the interviewee to talk freely. “Gathering with your pair, suggesting ideas, agreeing on a topic and a guest and writing some questions. What you are passionate about or just like the topic you kind of  know what you talk about, you share the experience and or you learn.”

He adds, “have on mind that you only have 20 minutes, and that goes fast so if you have a guest, it’s nice to let him or her talk as much as possible.”

Asked what he learned from doing podcasts and possibilities to enhance his own professional knowledge, Bobet says “learning from personal experience is great you can relate to it. People have great stories to tell when they are passionate about the topic. If you have fun or are inspired during it there are great chances for the listeners to feel the same.”

“Be interested in the story your guest tells more than in your questions. Podcasts are meant for discussion not for interviews.” He says that asking unwritten, and the information the guests helped him grow professionally, “I think that will help me when interviewing patients before treatment.”

Mental health and wellbeing (part 2/2)

Written by nursing student Tatenda Malan

This blog post is based on a podcast episode of Mental health and wellbeing made by Service centre Soteekki and is published on September 5th, 2021. Podcast is part of the StudyWell-project, by the students for the students and staff of SAMK. You can find original Podcast here (link) www.campusmowe.fi/podcast. In this episode special quest Katja Warwick-Smith was interviewed by physiotherapy student Andrew Warwick-Smith. This text includes direct quotations from the interview just to make sure the meaning is not being changed or misunderstood.

Katja Warwick-Smith is the Assistant Executive Director of Clinical Service Development Mental Health with Hamad Medical Corporation (HMC), Doha, Qatar. Katja Warwick-Smith is a mental health expert with many years of experience in Finland, UK and Qatar. Currently, She leads HMC’s virtual mental health services, including the National Mental Health Helpline.

None of this is rocket science. Probably nothing new. However, we all need reminders on regular basis, because we’re human beings and life does get very busy. When we talk about well-being, it really is about things that bring a smile on our face, distracts our mind and is sustainable and those are kind of the core elements. We all have our unique preferences. What gives us that sense of wellbeing and happiness. Here are a couple of coping strategies that have a lot of evidence behind them.

Stay connected

According to a recent study, social networks are number one protective factor against depression. So, keep you your social network close. Improve your social connections and connectedness.

When we talk about detaching from our networks, it doesn’t happen overnight. We’re really busy we’re tired working long hours, whatever it might be. Looking up to the children, whatever you know, the friend calls and says, “let’s go for a coffee”, we might say, “Oh to be honest, I’m really tired. I just want to watch a movie or something”.

It’s okay, every now and then but just pay attention that you know all of a sudden you don’t realize that “oops! I haven’t actually seen anyone for weeks and weeks”. When you’re on your own and you have troubles and things in your mind, you ruminate on them. You keep thinking about them and they actually grow much bigger than what they really are.

When we are with friends, we never mind, distract, also speak, ventilate get it out of the system, and that can help to put things into perspective. Hopefully that friend will also help. You laugh a little bit because laughter actually releases the happy hormones that will tackle your stress hormones and it helps you to clear your mind from whatever it is that has been troubling you. It’s really important to stay connected.

Exercise

My personal, absolute favourite, coping strategy is exercise. I’m sure everyone has heard this one before, but the benefits are really evident in literature. You know when you have stress that peaks up, your body releases the stress hormones. In other words, you go to flight or fight mode, and that is what makes you stronger and faster and better at decision making, but those stress hormones pretty much impact every major organ in your body.

When we exercise, not only does it burn out those stress hormones at the time, in other words, helping your muscles to relax and helping you to feel that sense of well-being. But the evidence clearly shows that when you exercise regularly the next time your stress peaks, your body releases, less stress hormones, and that is actually a really important protective fact. Because um, you know, if you think about with the stress hormones your bowels and blood pressure go up, but if you’re on that peak all the time, you risk a cardiovascular event.

Eventually, if you have that hyped up a situation all the time, your body is releasing more glucose to give you more strength. Well, eventually, you risk diabetes. Every single organ is affected and hence exercise not only helps you in that immediate situation, but also protects you later on thinking going forward and with well-being. Nothing is about perfectionism. You don’t have to pay a lot of money for a gym. You never wanted to go to run around the house, throw the kids around that will make all of you laugh a lot. You know dance in the kitchen when you’re cooking, anything that breaks a little bit of a sweat makes you feel good and puts that smile on your face, that is, about well-being and making sure that it’s sustainable.

Mindfulness

If you don’t have time for that, do something that you have time for. Another thing is about taking notice. This is known as mindfulness. It is very popular stress management strategy. There are all sorts of apps, very good websites and trustworthy ones. It’s all about being present in the moment and again it’s about clearing all those troubles out of your mind and paying attention to where you are.

When you go for the walk in that park, don’t think about what happened at work today or what will happen tomorrow? Look around! What are people wearing? How green is the grass. What colour is the sky? It’s all about being present, and psychologists call it everyday mindfulness.

When you brush your teeth, don’t think about anything else, except which tooth have I brushed. Did I do it well? I need to do a little bit more there. It’s about being present and focusing on whatever it is that we’re doing, and these are the moments that help us zero in.

In other words, we have peaked with our stress and we talk about accumulative stress throughout the day when we regularly take moments to bring it down. The total stress doesn’t build up to quite so high, which again protects us both psychologically and physically.

Another really well evident strategy is about learning and again with well-being. It’s not about your master’s or PhD. It’s about something little. First of all, focus your mind because you can’t learn if you don’t concentrate. Furthermore, it can give you a great sense of achievement when you actually do learn that you know one word in a different language per day or something manageable.

One really good thing to keep in mind is kindness. You know giving to others saying, thank you, smiling at a stranger. You know it makes us feel good when we see that response, and we have just given someone else, a very positive message.

Diet

you just can’t talk about well-being without mentioning these one of them is diet. wellbeing is not about perfection. Go crazy, every now and then with the takeaway, but make sure you have some healthy structures in your diet, and one really important thing to remember is that ongoing stress brings down our immune system. We need that healthy diet to push it up. Of course, you know if we have heavy meals and so on, we feel tired and bloated and that’s not a sense of wellbeing either. So little things like thinking about have you had your veggies and fruits today can make a big difference.

Sleep

If we have a heavy meal late in the evening that can affect the quality of our sleep. Sleep is the final point. Rest is the time when our body and our mind charge the batteries. I know we all get busy, don’t always get enough sleep

It really is about those conscious choices, and you know again, nobody can do it for us. We have to go through this process of stop self-check. How am I doing am I getting worked up? Where am i on that continuum of feeling on top of the world, or feeling that I’m overloaded and overwhelmed when we recognize something is going on? What’s triggering this, what’s causing me to feel this way?

If you can deal with it deal with it, take a few hours just to sort it out, and that stress is gone. If you can’t resolve it, refocus your efforts to managing actively that stress that it’s causing and when you accept that okay, you have something you can’t change, you tell yourself, I can’t change it at the moment, but it will be okay, don’t know when, but it will get better and that’s a really powerful little psychological threat.

Mental health and wellbeing (part 1/2)

Written by nursing student Tatenda Malan

This blog post is based on a podcast episode of Mental health and wellbeing made by Service centre Soteekki and is published on September 5th, 2021. Podcast is part of the StudyWell-project, by the students for the students and staff of SAMK. You can find original Podcast here (link) www.campusmowe.fi/podcast. In this episode special quest Katja Warwick-Smith was interviewed by physiotherapy student Andrew Warwick-Smith. This text includes direct quotations from the interview just to make sure the meaning is not being changed or misunderstood.

Katja Warwick-Smith is the Assistant Executive Director of Clinical Service Development Mental Health with Hamad Medical Corporation (HMC), Doha, Qatar. Katja Warwick-Smith is a mental health expert with many years of experience in Finland, UK and Qatar. Currently, She leads HMC’s virtual mental health services, including the National Mental Health Helpline.

Mental Health

The first thing to remember – and sometimes we forget this – is that every human being has mental health. We need to appreciate the fact that mental health is not fixed or static. We have good days and bad days. It’s always dynamic. We move on that continuum up and down.

Wellbeing

Also, it is also important to ensure that we are talking about the same thing. Wellbeing does not mean not having any stress. We need a little bit of stress. Life will always have challenges where all kinds of things are thrown at us. Because of this, wellbeing means that despite all these challenges we feel reasonably happy and okay to cope with the challenges.

Again, sometimes forget that we actually need some stress in our life. We talk about positive stress which is to eustress and negative stress which is the distress and if we have no stress whatsoever, we are couch potatoes, nothing motivates us, nothing drives us.

Wellbeing is about all kinds of things coming our way and we’re like; okay I can deal with this; I’m reasonably happy with what is going on.

Resilience

There is another term that people use a lot which is resilience. Again, to make sure we are talking about the same thing, resilience means our ability to bounce back when things get really difficult. Something happens that causes our stress to really pick up. Resilience is about those coping strategies that we use to return to that baseline of wellbeing.

Burnout

The other term that I want to highlight, because I often see and hear this being thrown around is that dreaded term –  burnout. Now when we think about stress we have kind of too little stress when we’re not motivated, we are not performing. We have a big performance on our stress curve when sure we have our flight or fight. We are reacting. There’s a lot of challenges on us but we’re doing really well with it.

In other words, never mind we peak with that stress. We regularly bring it down and that means that on our stress curve we don’t start slipping onto that side of distress that negative stress. When we just start to feel too fatigued and exhausted and overwhelmed with whatever it is that’s going on in our lives and when we think about that term of burnout it’s actually really far down on that curve and there are so many points where we can intervene.

Self-care

Two things to remember. First, we have to be the number one especially healthcare workers – look after yourself to be able to look after anyone else. It’s not about patients, it’s also family, friends, colleagues and everybody around you. The second thing is that as we move on this continuum of how we feel and how strong we mentally and emotionally feel, there are loads of points to intervene.

Burnout which is at the end of that negative stress is actually a really serious condition. It is about not even recognizing yourself not being able to recognize your emotions feeling depersonalized nobody needs to get there.

Wellbeing is a set of conscious actions and you know kind of the bad news nobody can do it for you and me all of us we have to take those conscious actions to look after our psychological wellbeing.

Self-check

The starting point – and this is the point that we often overlook – which then means the rest of it is not going too well. We’ve got to stop regularly and do a little bit of a self-check. So, it’s like having a chat with yourself. Now, listen! How are you doing? How are you feeling? How are you behaving? Are you reacting in ways you normally wouldn’t do?

We really need to have a little bit of reflection on regular basis on “where am I, with my well-being,”. We have those up and downs all the time, but if we recognize that, things are now building up, we really do need to stop. And when we stop, and we recognize that something is going on – we need to think about what is triggering stress.

Identifying stressors

There are two groups of stressors. One group is about those things we can and should deal with. “You know all those naggy little things at the background I should have done.”. Or this has been going on for a long time. Stop, deal with it!

Second group of stressors and it doesn’t matter how much you worry about it. It is out of your control. For example, this recent pandemic, ongoing pandemic has truly highlighted to us that okay, we can’t control everything. There are things like we have to wear masks, so we can’t travel and see family whatever it is.

The message is that no matter how much you worry about it, it’s not going to change, because it’s out of your control and for those stressors, you need a different strategy to deal with that the ones you can deal with sort it out. It’s all done.

The stress will go down as you resolve them, the things that are out of your control. That requires little bit of another chat with yourself and what you need to say to yourself is okay. I recognize this stress me. It’s out of my control. There’s nothing at the moment I can do about it, and then we need to accept that.

Refocus

We need to refocus our energy from worrying about it, to managing the stress that it’s causing us, and it sounds like a little thing. But, to be honest, it’s incredibly powerful. We spend a lot of time, not even realizing that all our energy is going into worrying about things that simply are beyond our control and I think that’s something very important to keep in mind.