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Gambling as a form of recreational activity has been pursued for millennia, but its harmful effects when undertaken in a reckless and irresponsible manner are only now being fully considered. When gambling crosses from a fun occasional pastime into a behavioural addiction, it can manifest as a chronic mental health condition. The need for a proper understanding of the risks involved has grown urgently with the vast proliferation of forms of gambling and its increased accessibility due to the widespread penetration of the internet.



<h3 class="wp-block-heading">Devastating online craze&nbsp;</h3>



Online gambling can easily escalate into a compulsion which harms not only the player but also their family, friends and society at large. One alarming recent example to hit the headlines was the teenager in Henan province who frittered away his father’s life savings after becoming addicted to a lottery game on the short video app, Kuaishou. The game cost 100 yuan a go, with the enticement of bagging 20,000 yuan. The boy only bet small amounts at first, a few hundred yuan at a time, but over three months the amounts grew exponentially until nothing was left of the 200,000 yuan (about HK$200,500) his father had in the bank.


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Understandably devastated by his son’s actions, the father appeared on a television programme in a bid to undo the loss. It was revealed that the 15-year-old was able to access his father’s bank account as it shared the same password as the Kuaishou app, plus the ‘teenager mode’ on the app which limits daily usage was easy to turn off. &nbsp;



<h3 class="wp-block-heading">Families destroyed&nbsp;</h3>



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This sorry story illustrates how this addiction can impact families. In some instances, it can destroy relationships and careers, and end in prison terms.&nbsp;
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Consider the awful case of Tony O’Reilly from the Republic of Ireland whose marriage and life fell apart after his gambling addiction unravelled. Initially, he tasted some success, betting correctly on the exact score of a 1998 World Cup match between the Netherlands and Argentina and who would score the first goal (Patrick Kluivert). This whetted his appetite, and he began to bet regularly on football and horse racing as a fun recreational activity. Once he secured an online account, though, compulsive behaviour took hold. His betting was conducted in secret and became increasingly reckless and desperate.&nbsp;



<h3 class="wp-block-heading">Theft to feed the habit</h3>



By the time of his wedding, he was effectively broke, but one last gamble paid off when a horse at the Epsom Derby came from nowhere to win. New costs and new risks then arose after the couple had a baby, and he started stealing from his employer to pay off his debts. His continual thieving amounted to a whopping EUR 1.75 million (HK$14.63 million) binge, and he went on the run when the auditors arrived.



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But O’Reilly could not hide forever; he ended up doing time for his crimes and losing everything – his job, his marriage and his home. But one bright spot from a tale of woe is that he became a gambling addiction counsellor and now lectures in schools and clubs about the dangers of betting.&nbsp;



<h3 class="wp-block-heading">Forms of gambling</h3>



Addictive gambling behaviour has been described over the years as compulsive gambling or pathological gambling, though today it is more commonly called problem gambling. It is classified as a mental disorder if certain diagnostic criteria are met. It should be noted that there are many forms of gambling, and not all of them are prone to addictive behaviour. They mainly fall under four categories: gaming, betting, lotteries and speculation.&nbsp;


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Gaming is the exchange of money on the outcome of a game, which could be cards, fruit machines and other slot machines, video-poker machines and casino games such as baccarat and roulette. Betting is staking money on the outcome of a future event, such as horse races or football matches. Lotteries are the distribution of money by ‘lot’ or number and can take the form of scratch cards, bingo, sweepstakes and raffles (for physical or cash prizes) as well as lotteries. Speculation is gambling on business, insurance or stock markets. 



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What is known for certain is that different types of gambling present different levels of risks of leading to problem gambling. Two factors are thought to play a major part here – the opportunity to place single large bets (such as in horse racing or casinos) or frequent small bets over relatively short periods (such as in fruit machines or online gambling), where the interval between play may be less than 20 seconds.&nbsp;



<h3 class="wp-block-heading">Phases of addiction</h3>



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Problem gamblers such as O’Reilly tend to pass through three phases of gambling addiction: the winning phase, the losing phase and the desperation phase. The initial fun winning phase may lead to fantasies about winning more and more as the pastime is perceived as an easy way to earn money.&nbsp;
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However, luck never lasts and the losing phase then kicks in, with gamblers starting to lose more money than they can afford in an attempt to chase their losses. During this phase gamblers may become secretive, start borrowing unsustainably and neglect home life. The third and final desperation phase sees the gambler caught in a never-ending cycle of chasing losses and bigger and bigger debts. It is at this stage, studies have suggested, that some 60% of compulsive gamblers will commit a non-violent crime such as theft, passing dud cheques, shoplifting and embezzlement or misappropriation of company funds.&nbsp;



<h3 class="wp-block-heading">Telltale signs</h3>



Ultimately, problem gambling is often accompanied by numerous behavioural, psychological, financial and health signs. The gambler may stop doing things they previously enjoyed, or experience changes in patterns of sleep, eating or sex. They may start to frequently borrow money or ask for salary advances. Unpaid bills will be an issue, as well as cashing in savings and insurance plans prematurely. 



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Telltale health signs include headaches, stomach and bowel problems, and excessive eating or complete loss of appetite. Conflicts with other people may arise and misuse of alcohol or other drugs may develop. As well as lying, secretive and irritable behaviour, the problem gambler may develop suicidal thoughts.



<h3 class="wp-block-heading">Treatment and recovery</h3>



Treatment interventions include psychological therapies, medications and self-help initiatives. Scientific research has highlighted how antidepressants may be effective in reducing the symptoms of pathological gambling, even if the person evidences minimal symptoms of depression or anxiety. Cognitive behavioural therapy has shown to be effective after six to 12 months following intervention. Many countries around the world operate self-help groups so gamblers can help each other to recover.&nbsp; &nbsp;

Against the Odds: A gambling addiction can destroy your health, wealth and personal relationships

The decision by Liverpool manager Jürgen Klopp to step down at the end of the season came as a shock to the football world and brought to the attention of a wider audience the mental pressure and physical toll exerted by top- tier sports management.



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Here is a charismatic leader at the very pinnacle of his profession, who is adored by his legion of fans and has brought fantastic success to Liverpool over the past eight years. Trophies and finals have come in bucket loads. He masterminded in 2019-20 Liverpool’s first- ever Premier League, took his side to three Uefa Champions League finals, winning one, and secured a Fifa Club World Cup title. Only weeks ago yet another final and trophy came his way – an epic League Cup victory over Chelsea.


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But the manner of winning that latest final underscores the relentless pressure the drive for success brings. It came with a goal late in extra-time, just two minutes before the dreaded penalty shootout would have kicked in. Playing against a team assembled for megabucks, Klopp was forced to field a crop of untried youngsters due to his squad’s horrendous injury list.



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The fact that Liverpool found a way to win can be attributed in no small part to his inspirational management as well as their determination to give him a good send-off. There have been low points during his Anfield tenure, of course; last season the team were poor by their previous high standards and failed to qualify for the Champions League – a stress-inducing scenario for any leader.



<h3 class="wp-block-heading">Energy sapping</h3>



In a brutally honest statement delivered to Liverpool fans and the media in late January, Klopp indicated this constant drive for success was draining his energy levels. “It is that I am, how can I say it, running out of energy,” he declared. “I know that I cannot do the job again and again and again and again.”



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There appeared to be no bitterness in this parting of ways, with Klopp adding: “I love absolutely everything about this club, I love everything about the city, I love everything about our supporters, I love the team, I love the staff. I love everything. But that I still take this decision shows you that I am convinced it is the one I have to take.”


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Klopp, of course, is not the only high-profile figure in recent years to cite depleted energy levels as the main cause of their departure from a ‘dream’ job. Jacinda Ardern became prime minister of New Zealand in 2017 aged just 37 but resigned five years later, telling the media: “I know what this job takes, and I know that I no longer have enough in the tank to do it justice. It is that simple.”



<h3 class="wp-block-heading">Low battery</h3>



Indeed, some well-being professionals have applauded the honesty of such decisions and the explanations behind them. These are highly successful individuals who felt they were simply no longer able to perform to the maximum of their abilities due to burnout. Jeffrey Kindler similarly quoted the nature of his job as justification when, in 2010, he unexpectedly stepped down from the helm of Pfizer, then the world’s biggest drugmaker. While commentators suggested ulterior motives in Kindler’s case, such as leaving before ignominiously being forced to quit, the very human need to “recharge the batteries” remains a potent line of reasoning.


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Senior roles like those occupied by the Klopps, Arderns and Kindlers of this world require unbounded commitment and stamina, endless rounds of meetings and taking decisions that are subject to intense scrutiny. To succeed in such an environment takes a very thick skin and super-high energy levels. To admit to feeling wanting in this regard is both rare and welcome, according to health experts.



<h3 class="wp-block-heading">Workplace stressors</h3>



It is doubtful that Klopp is experiencing the full classic symptoms of burnout, a psychological condition many people have felt sometime during their life. The World Health Organization recognises burnout as an occupational phenomenon resulting from chronic work-related stress that is characterised by feelings of exhaustion, job-related cynicism and lack of professional efficacy. Klopp may be worn out right now, but he remains loyal to and loving of his mode of occupation and is performing to exemplary standards.


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Nonetheless, his decision to leave Liverpool highlights the rise of burnout across the developed world. Earlier this year mental Health UK published its first annual burnout report, which revealed that one in five working adults in Britain required time off last year because of stress. It listed numerous workplace stressors contributing to the risk of burnout including high workload, job insecurity and bullying. Contributing factors outside work, such as poor sleep, financial uncertainty, poor physical health and feeling isolated, were also acknowledged.



<h3 class="wp-block-heading">Burnout prevention</h3>



On the flip side, supportive factors which help alleviate stress and prevent burnout included having a supportive network of family or friends, maintaining a healthy work-life balance, and exercising regularly. In its recommendations to minimise the risk of burnout, the report emphasised the need for open dialogue about what a good workplace should look like, and the importance of managing workloads, prioritising wellbeing and communicating effectively.



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Researchers indicate that companies which prioritise mental health are sought after by the younger workforce, especially as burnout becomes a greater concern. It is therefore in employers’ best interests to encourage inclusivity and psychological safety in the workplace. Having strategies in place to safeguard employee mental health; pursuing an open dialogue about workload and work challenges; and conducting regular assessments of workplace stressors and burnout risks are considered valuable.



<h3 class="wp-block-heading">Relax, don’t do it…</h3>



One relaxation technique purported to combat the epidemic of work-related stress and burnout is niksen. A Dutch wellness trend that translates as ‘do nothing’, it involves taking the hustle and bustle out of our daily lives for a time. As propounded by Olga Mecking in her 2021 book, Niksen: Embracing the Dutch Art of Doing Nothing, being idle and allowing the mind to wander without feeling the need to be productive or fulfil a purpose is believed to invoke a state of happiness and healing.



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While relinquishing control in this manner may be hard for some, others regard it as a lifesaver. Certainly Jürgen Klopp plans to do nothing once the football season has ended – and reportedly for an entire year afterwards.



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He may be joined by Leo Varadkar, who recently announced his shock resignation as Irish prime minister. He too, it seems, has been burdened by the weight of responsibility. “Politicians are human beings and we have our limitations,” he said. “We give it everything until we can’t anymore. And then we have to move on”.

Fast Burn: What to do when job-related anxiety reaches fever pitch

<img decoding="async" loading="lazy" class="aligncenter wp-image-70056 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994.jpg" alt="therapeutic effects of colouring" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994-600x400.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
Forget your time as a child, but as a grown-up have you ever bought a colouring book or downloaded an app and shaded on them? If not, you may want to get started on it. After all, there must be a reason why there are so many colouring books in the market.
<img decoding="async" loading="lazy" class="aligncenter wp-image-70058 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1.jpg" alt="therapeutic effects of colouring" width="762" height="277" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1.jpg 762w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-200x73.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-600x218.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-650x236.jpg 650w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-120x44.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-500x182.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-400x145.jpg 400w" sizes="(max-width: 762px) 100vw, 762px" />
So, we did some reading and spoke to experts to understand why a lot of people have been drawn into the practice of colouring during their free time.&nbsp;
Turns out, the therapeutic effects of colouring are many compared to a lot of other activities.&nbsp;
When colouring, people tend to concentrate on it thus freeing their minds from anything that can be stressful or makes them anxious. Individuals also enjoy a sense of satisfaction because the end results are usually beautiful pieces of art.
Also Read:&nbsp;<a href="//www.gafencushop.com/de-stress-impress/" target="_blank" rel="noopener">De-Stress to Impress</a>
<img decoding="async" loading="lazy" class="aligncenter wp-image-70057 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969.jpg" alt="therapeutic effects of colouring" width="768" height="513" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969-200x134.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969-600x401.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
Many studies have also been conducted on the topic.
<a href="http://dx.doi.org/10.1080/10400419.2017.1376505" target="_blank" rel="noopener">One such research</a> is the ‘Sharpen your pencils: Preliminary evidence that adult colouring reduces depressive symptoms and anxiety’ conducted by a group of psychologists in 2017.&nbsp;
For this, nearly 120 female college students from the University of Otago were divided into two groups. One group was asked to colour for some 15 minutes every day, and the other was tasked with puzzles for the same duration.
The final results showed that the women who were assigned the colouring had shown more decrease in depression and anxiety levels compared to the ones who did the puzzles. Adding to it, the first batch had an increase in mindfulness in comparison to the latter.&nbsp;
<img decoding="async" loading="lazy" class="aligncenter wp-image-70055 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736.jpg" alt="therapeutic effects of colouring" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736-600x400.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
In fact, one study conducted on a small group of individuals in 2022 even showed that colouring reduced people’s anxiety more than drawing on plain paper.&nbsp;
By way of explanation, colouring before going to bed, instead of mindlessly scrolling the phone, can assure a good sleep.
Other than the therapeutic effects of colouring on our brains, it also improves concentration and brain connectivity.&nbsp;
<img decoding="async" loading="lazy" class="aligncenter wp-image-70059 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217.jpg" alt="therapeutic effects of colouring" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217-600x400.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
With colouring being relaxing, there is a common misconception that it can be considered art therapy. Professor Rainbow Tin Hung Ho who is the Director of the Master of Expressive Arts Therapy Program at The University of Hong Kong explains that they are different.&nbsp;
Art therapy should always involve an experienced therapist who will assess a person’s thoughts and feelings after the patient has finished their artwork. Some psychotherapists keep the conversation going even when the individual is colouring.&nbsp;
Simply put, despite the therapeutic effects of colouring, it is just one of the steps in art therapy.&nbsp;
Also Read:&nbsp;<a href="//www.gafencushop.com/music-therapy/" target="_blank" rel="noopener">Music Therapy: What is music therapy and who exactly does it benefit?</a>
(Text: Renuka Kennedy)

The Therapeutic Effects Of Colouring – Why It Is Many Adults’ Favourite Way Of Relaxing?

When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67697" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.
It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.
Exercise &amp; Meditation
<figure id="attachment_67704" aria-describedby="caption-attachment-67704" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67704" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67704" class="wp-caption-text">(Photo courtesy of Defin8 Fitness)</figcaption></figure>
Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.
Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67696" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo
Nutrition
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67698" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.
Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.
Natural Supplements
<figure id="attachment_67693" aria-describedby="caption-attachment-67693" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67693" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67693" class="wp-caption-text">(Photo courtesy of Glowagen)</figcaption></figure>
Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.
“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”
Acupuncture
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67701" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.
Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.
&nbsp;
(Text: Roberliza Eugenio)
&nbsp;

wellness-natural-ways-balance-homrones-health-wellbeing-gafencu 600x337

Natural ways to balance hormones

The perfect tool for the fidgety busy bees, meditation apps offer you a quick and easy solution to calmer, more mindful days.
No time for an hour-long meditation or too anxious to sit still in silence? — No problem!
Whether on-the-go or taking five, Gafencu&#8217;s list of 10 meditation apps will help you squeeze in a variety of customisable guided meditation and therapeutic soundscapes into your hectic schedule. Read on:
&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace.png"><img decoding="async" loading="lazy" class="size-full wp-image-59380 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace.png" alt="Gafencu well being wellness best mindful meditation app shine self care app headspace" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-headspace-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For better sleep: 
1. <a href="https://www.headspace.com/" target="_blank" rel="noopener">Headspace</a> 
There&#8217;s nothing better for your overall well-being than a good night&#8217;s sleep; And with this meditation app, you get just that. Browsing through their library of guided meditation, soundscapes and storytelling sleepcasts, you&#8217;re bound to find one that helps you de-stress and snooze fast.&nbsp;
Rating:&nbsp;★★★★★ 
Price:&nbsp;HK$100 per month with a 7-day free trial; HK$544 per year with&nbsp;a 2-week free trial
 
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png"><img decoding="async" loading="lazy" class="size-full wp-image-59377 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png" alt="Gafencu well being wellness best mindful meditation app shine self care app aura" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>
For breathing exercises: 
2. <a href="https://www.calm.com/" target="_blank" rel="noopener">Calm</a> 
Having trouble sleeping? Calm&nbsp;lets you immerse yourself into a soothing journey into peace of mind and emotional calmness. From calming exercises to breathing techniques, the app helps soothe emotional stress and reduce anxiety and even break bad habits.&nbsp;
Rating:&nbsp;★★★★☆ 
Price:&nbsp;HK$116 per year, HK$544 per month or HK$3,107 for lifetime use after 7-day free trial
&nbsp;
 
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify.png"><img decoding="async" loading="lazy" class="size-full wp-image-59378 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify.png" alt="Gafencu well being wellness best mindful meditation app shine self care app buddhify" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-buddhify-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For people on the go: 
3.&nbsp;<a href="https://buddhify.com/" target="_blank" rel="noopener">Buddhify</a>&nbsp; 
Perfect for those always on the go,&nbsp;Buddhify complements your daily routine with a range of short and full-length meditation sessions to fit your schedule. Whether you are&nbsp; taking a break from work or out for a walk, or trying to doze off in bed, this meditation app is the perfect (and budget-friendly) companion for a stress-free life.&nbsp;
Rating:&nbsp;★★★★☆ 
Price: HK$39; HK$233 per year for Premium Memberships&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png"><img decoding="async" loading="lazy" class="size-full wp-image-59377 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png" alt="Gafencu well being wellness best mindful meditation app shine self care app aura" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-aura-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>4. For busy bees: 
<a href="https://www.aurahealth.io/" target="_blank" rel="noopener">Aura</a> 
Perfect for the busy bees who are on a crunch for time, this meditation app lets users personalise their meditation sessions by selecting from a collection of bite-sized calming exercises that are as short as three minutes and 30 seconds. Truly designed for those who live busy lives, Aura offers users a much-needed recess but also helps save you the time of doing hour-long meditation sessions.&nbsp;
Rating:&nbsp;★★★★★ 
Price: Free limited access; Premium Membership: HK$93 per month HK$466 per year or HK$3,107 for lifetime use with&nbsp;seven-day free trial
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva.png"><img decoding="async" loading="lazy" class="size-full wp-image-59375 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva.png" alt="Gafencu well being wellness best mindful meditation app sattva" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-sattva-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For those who want to learn more about meditation: 
5.<a href="https://www.sattva.life/" target="_blank" rel="noopener"> Sattva</a> 
One of the more comprehensive meditation apps on this list,this meditation app&nbsp;offers more than just guided meditation, but also relaxing chants and mantras delivered by Sanskrit scholars. The app also features a progress tracker that helps users maintain their meditation habit by attaining mental and wellness achievements&nbsp; on the app.&nbsp;
Rating:&nbsp;★★★★☆ 
Price: HK$1,546 for lifetime use
&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit.png"><img decoding="async" loading="lazy" class="size-full wp-image-59383 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit.png" alt="Gafencu well being wellness best mindful meditation app simple habit" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-simple-habit-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For people who like it quick and simple:&nbsp; 
6.<a href="http://simplehabit.com" target="_blank" rel="noopener"> Simple Habit</a> 
According to Simple Habit, all it takes is five minutes to achieve &#8216;quietude&#8217;. And with this meditation app&#8217;s huge library of 5-minute mindfulness exercises,&nbsp;building a habit of daily meditation cannot come easier.&nbsp;
Rating:&nbsp;★★★★★ 
Price:&nbsp;HK$93 per month; HK$699 per year; HK$2,300 for lifetime use.
&nbsp;
&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind.png"><img decoding="async" loading="lazy" class="size-full wp-image-59384 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind.png" alt="Gafencu well being wellness best mindful meditation app smiling mind" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-smiling-mind-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>A meditation app for the whole family: 
7. <a href="https://www.smilingmind.com.au/" target="_blank" rel="noopener">Smiling Mind</a> 
This meditation app was developed by psychologists and educators with the aim to promote mindfulness as the foundation to wellness. Featuring simple 10-minute daily meditation suitable for any age between 7- to 18-years and adults. 
Rating:&nbsp;★★★★☆ 
Price: Free
&nbsp;
&nbsp;
&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer.png"><img decoding="async" loading="lazy" class="size-full wp-image-59381 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer.png" alt="Gafencu well being wellness best mindful meditation app shine self care app insight timer" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-insight-timer-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For an overall meditative experience: 
8. <a href="https://insighttimer.com/" target="_blank" rel="noopener">Insight Timer</a> 
This meditation app is multifaceted, offering a growing library of 30,000 guided meditative sessions, relaxing music tracks, talks by mindfulness experts, like yogi Sadhguru and psychotherapist Anthony DeMello, that are both calming and therapeutic. They also have a section for kids. It&#8217;s basically your Netflix for meditation. 
Rating:&nbsp;★★★★★ 
Price:&nbsp;Limited free access; HK$78 per month or HK$466 per year for Premium Memberships
&nbsp;
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier.png"><img decoding="async" loading="lazy" class="size-full wp-image-59376 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier.png" alt="Gafencu well being wellness best mindful meditation app shine self care app 10 percent happier" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-10-percent-happier-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For meditation beginners: 
9. <a href="https://www.tenpercent.com/" target="_blank" rel="noopener">10% Happier 
</a>If you are new to meditation or are a little sceptic about the whole experience, 10% happier, an off-shoot of the New York Time&#8217;s best selling book of the same name, will connect you to expert coaches who will lead users through the basics of meditation and even respond to your queries within a day.&nbsp;
Rating:&nbsp;★★★★☆ 
Price:&nbsp;Limited free access; HK$800 per year with 7-day free trial
<a href="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app.png"><img decoding="async" loading="lazy" class="size-full wp-image-59382 alignleft" src="//www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app.png" alt="Gafencu well being wellness best mindful meditation app shine self care app" width="226" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app.png 226w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-200x265.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-211x280.png 211w, https://www.gafencushop.com/wp-content/uploads/2021/07/Gafencu-well-being-wellness-best-mindful-meditation-app-shine-self-care-app-120x159.png 120w" sizes="(max-width: 226px) 100vw, 226px" /></a>For mindful journaling: 
10. <a href="https://www.theshineapp.com/" target="_blank" rel="noopener">Shine</a> 
Shine is a meditation and self-care app that offers users an outlet for daily mindful journaling exercises. Recover from burn out, improve your focus or conquer your inner critic through their daily writing prompts as well as guided meditation, empowering chats, articles and podcasts. The app was created for ethnic minorities that wanted to see their community represented and empowered with confidence and a positive mindset.&nbsp;
Rating:&nbsp;★★★★☆ 
Price:&nbsp;Limited free access; HK$117 per month or HK$420 per year with 7-day free trial for Premium Memberships

Gafencu well being wellness best mindful meditation app

Ten meditation apps to calm your mind in 2021

There is no debate in saying that success is attributed to a combination of skill,&nbsp; discipline and hard work, but even the most successful of people can attest to the fact that productivity is also an effect of creativity, patience and happiness. Several studies&nbsp; published on the US National Library of Medicine found that a drop in performance in the workforce is often a result of &#8216;burnout&#8217;, a state of mental, physical and emotional exhaustion. In countering these effects, we have listed seven active and enjoyable skill-levelling hobbies that promote a healthier and happier work-life balance.&nbsp;

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Mahjong 
A thrilling, fast-paced tile-based game originating in China. Playing the game involves a level of skill, strategy and a whole lot of luck. Not only does it improve a person’s memory and sharpens the mind by training the brain to make faster decisions and better observations, it is also a social game which many enjoy bonding over.&nbsp;
Rock Climbing 
This extreme sport is no doubt a test of strength and flexibility that increases the body&#8217;s endurance and fitness level rapidly, but it also works out a person&#8217;s mental fortitude, improves focus, and reduces emotional stress. The city has plenty of indoor climbing facilities as well as popular cliff-side spots for seasoned climbers. (Check out our guide to extreme sports in&nbsp;Hong Kong&nbsp;<a href="//www.gafencushop.com/six-extreme-sports/" target="_blank" rel="noopener">here</a>.)
Piano 
Music therapy is no stranger to the studies of emotions and brain function, such as an increase in&nbsp;attention span, coordination and language skills,&nbsp;but did you know that learning the piano can also reduce heart and respiratory rates? In sync with the tempo and rhythm of the musical notes can help regulate the body&#8217;s breath and heart beat, reducing cardiac complications and lowering blood pressure.
Cross Stitching 
With nothing but a punch needle, one might find relief from the overwhelming pressure of urban lifestyle. A past-time that has been enjoying its spotlight on social media and online niche-craft stores, the calming process of this activity helps develops creativity, patience and discipline as well as allow the body and mind to reconnect, serving as an effective stress reliever. On top of that, you can create beautiful keepsakes and mementos to gift your loved ones afterwards.
Gardening 
Although a hobby that is often imagined for older bodies, it is an activity that can surprisingly burn a lot of calories. From pulling weeds to planting flowers, it can help burn up to 400 calories per hour, relieving stress and promoting creativity at the same time. An upward moving trend in the city at the moment, small-scale gardens of potted flowers and herbs on balconies and rooftops are the perfect alternative for apartment dwellers.
Martial Arts 
Practising any type of martial arts often come with the discipline and philosophy of its practice. Training emotional management, self-discipline and both mental and physical resilience and fortitude, one can find that a boost in self-esteem, assertiveness and emotional stability would be an advantageous outcome of exploring the positive effects of learning this physical art form.&nbsp;&nbsp;
Bridge 
There may be more to card games than we assume. Bridge in particular is a social game that is enjoyed even by the likes of Bill Gates and Warren Buffet. Involving a level of strategy, deduction, concentration and visualisation, it is a game that helps&nbsp; sharpen the mind as well as build meaningful social interactions and strengthen communication and teamwork skills.&nbsp;

gafencu Seven hobbies to pick up for better health and a happier life

Seven cool new hobbies to pick up during quarantine

In recent years it&#8217;s become difficult to not to know someone who hasn&#8217;t been affected by the lack of support and resources towards mental health, either for themselves or someone they love, and with Hong Kong&#8217;s Mental Health Review revealing the increasing rise of mood disorders across the city, it really is now or never to get involved.&nbsp;
For many of us, it&#8217;s not that we don&#8217;t want to volunteer our time, it&#8217;s that we don&#8217;t know where to start. That&#8217;s why here at&nbsp;Gafencu we&#8217;ve done the research for you, and have put together a list of mental health charities in HK that would love your help.
<img decoding="async" loading="lazy" class="alignnone size-full wp-image-43968" src="//www.gafencushop.com/wp-content/uploads/2019/03/hands-on.jpg" alt="mental health charities in HK" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/hands-on-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
<h3>Hands on Hong Kong&nbsp;</h3>
Acting as an initiative of Patient Care Foundation,&nbsp;<a href="https://www.handsonhongkong.org">Hands on Hong Kong</a>&nbsp;wants to ensure that no one faces their mental health battles alone. Providing information and busting myths about stereotypes and common misconceptions about mental well-being, Hands On&nbsp;gives out both English and Chinese pamphlets to the public. For those wanting to get involved,&nbsp;they&#8217;re&nbsp;always looking for volunteers to hand out leaflets across the city and will provide those interested in a short training session on how to be a better mental health advocate.
<h3><img decoding="async" loading="lazy" class="alignnone size-full wp-image-43970" src="//www.gafencushop.com/wp-content/uploads/2019/03/mind-hk.jpg" alt="mental health charities in HK" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/mind-hk-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></h3>
<h3>Mind Hong Kong</h3>
<a href="https://www.mind.org.hk/#">Mind Hong Kong </a>certainly has a worthy mission with the charity aiming to provide every Hongkonger struggling with mental health with recognition, support and respect. The organisation not only offers collaborations and training to businesses looking to get more involved with the cause but also researches and audits international strategies to improve the recovery process for those in need of help. Besides the standard cash donation,&nbsp;Mind Hong Kong&nbsp;is also in need of individuals who can help share their skills in web design, fundraising, and speaking.
<h3><img decoding="async" loading="lazy" class="alignnone size-full wp-image-43971" src="//www.gafencushop.com/wp-content/uploads/2019/03/kelly.jpg" alt="mental health charities in HK" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/kelly.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/kelly-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/kelly-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2019/03/kelly-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/kelly-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/kelly-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/kelly-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></h3>
<h3>Kely Support Group</h3>
Working as an outreach programme across Hong Kong,&nbsp;<a href="https://kely.org/get-involved/volunteering">Kely Support Group</a>&nbsp;hopes to inspire young adults to reach their potential through services such as peer support, technical and creative skills which will help them steer clear of drug and alcohol abuse, along with other such high-risk behaviours. To help out with&nbsp;Kely&nbsp;you can enlist&nbsp;as either an individual volunteer or include the whole office!
<h3><img decoding="async" loading="lazy" class="alignnone size-full wp-image-43972" src="//www.gafencushop.com/wp-content/uploads/2019/03/path.jpg" alt="" width="700" height="422" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/path.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/path-200x121.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/path-464x280.jpg 464w, https://www.gafencushop.com/wp-content/uploads/2019/03/path-120x72.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/path-500x301.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/path-400x241.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/path-600x362.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></h3>
<h3>PathFinders</h3>
While not explicitly a mental health charity,&nbsp;<a href="http://www.pathfinders.org.hk/public/our-mission/">Pathfinders</a> provides non-partisan humanitarian services to migrant workers within Hong Kong. Helping those who are among the most vulnerable in the city, the organization aims to fill in the gaps often left in the sectors of&nbsp;social welfare and support, healthcare, education and access to justice. By providing expecting mothers and their children a safe place to rest and be heard, the organization has helped over 6,000 migrants and their babies in the past 10 years.&nbsp;Pathfinders&nbsp;offer a variety of ways to get involved such as volunteering, donating money or supplies such as baby clothing, old mobile phones and sanitary items.

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Blog Section

Against the Odds: A gambling addiction can destroy your health, wealth and personal relationships

Fast Burn: What to do when job-related anxiety reaches fever pitch

The Therapeutic Effects Of Colouring – Why It Is Many Adults’ Favourite Way Of Relaxing?

Natural ways to balance hormones

Ten meditation apps to calm your mind in 2021

Seven cool new hobbies to pick up during quarantine

Mindful together: How to get involved with mental health charities in HK