Baby charity issues safe sleep warning
Feeling overwhelmed? Time to press pause on your stress and take back control. Wellbeing expert Bex Spiller explains how to MONICA CAFFERKY
PARENTS are putting their babies at an increased risk of suffocation or sudden infant death syndrome (SIDS) by allowing them to sleep in bouncers or swings, a charity has warned.
A survey of 1,000 parents of babies under the age of one by the Lullaby Trust found 70% allowed their infant to sleep in a bouncer, 67% in a swing and 61% on a beanbag.
Some 8% of parents who responded left their baby in these items to sleep overnight.
Jenny Ward, chief executive of the Lullaby Trust, said: “Babies are safest sleeping on their back on a clear, flat, firm sleep surface, like a cot or Moses basket.
“This not only helps to reduce the risk of SIDS but also helps to keep a baby’s airway open and clear.”
Letting babies sleep in an inclined or sitting position make it easier for their heads to flop forward, leading to their delicate airways becoming restricted. The trust recommends placing a baby down to sleep on their back, and ensuring their face is clear, with no loose bedding or padded sides.
Ms Ward said products such as swings and bouncers are useful as long as the baby is awake and supervised.
“We know that babies can and do fall asleep in places not designed for them to sleep in. Many parents find products like baby bouncers and swings useful for when their baby is awake and supervised, but they are not suitable for babies to sleep in.”
According to the Lullaby Trust, SIDS claims the lives of
around three babies per week every year.
The majority (89%) of deaths happen in the baby’s first six months of life.
Ms Ward added: “All parents must be made aware of how to protect their baby’s airway, especially when they’re asleep.
“If a baby falls asleep in an item that keeps them propped in a sitting position, like a swing or bouncer, it’s best to move them on to a clear, firm, flat surface to help keep their airway open.
“Even if a baby is awake, it’s still important to make sure their head is not tipped forwards and their nose and mouth are not covered to keep their airway clear and protect their breathing.”
The charity’s warning coincides with Safer Sleep Week, its national campaign which runs from today to March 17.
JUGGLING everything going on in your life can be exhausting. And one in 14 of us feels overwhelmed every day, according to a YouGov survey for the Mental Health Foundation.
But what does this actually mean?
“When you become overloaded, it can feel as though you are sinking into deep water and you don’t know how to swim back up – that’s overwhelm,” explains wellbeing expert and author of Overcoming Overwhelm, Bex Spiller.
Our fast-paced modern lives, coupled with technology, are partly to blame, she says.
But other factors contribute too. “A heavy workload and too many responsibilities at home can be reasons people struggle to cope, as can life transitions like moving house, changing jobs or divorce,” says Bex.
“Then there are traumatic events like bereavement and worries about future security.”
While feeling overwhelmed at times is a normal reaction to life, it’s not a state you want to be in long term as it can lead to burnout. Experts describe that as a state of physical and emotional exhaustion which occurs when you experience long-term stress.
If that sounds familiar, Bex, who founded the Anti-Burnout Club, a subscription-free app offering resources such as yoga classes, panic attack advice and a habit tracker, is here to help.
Here she reveals how to banish burnout before it begins.
START A BRAIN DUMP
The idea of brain dumping is to get everything out of your head and on to the page. Writing down all the things you need to do can give you a sense of release, and ease feelings of overwhelm.
Research shows we find it much easier to process things when we write them down. The simple act of putting pen to paper can help us untangle our minds, and start to clear some of that constant noise in our brains that overwhelm can cause.
Our brains can’t hold on to all of the information we keep feeding them day in day out, like the to-do lists and important dates. A brain dump can clear our minds.
Try: In the morning, write a list of all the things you need to remember for that day and brain dump them on to the page. You could even add other stuff for that week too, if you wish.
Next, note all of your appointments in a calendar or diary for that day/ week. Finally, diary your priorities – working a few days in advance, or for that week.
SAME TIME, SAME DAY
Pick a time and day where you do another big brain dump, and make it a habit going forward, doing it at the same time on the same day, once a week.
For some it might be Monday mornings, for others a Friday afternoon. Give yourself 30 minutes to go through the process and really offload all the noise in your head.
CHOOSE THREE PRIORITIES
You can often overwhelm yourself by trying to achieve too many things in one day. So try to just aim for three top priorities per day. Write your three daily goals in your diary (after your brain dump), splitting your priorities into morning, afternoon and evening – and giving yourself breathing space to complete the tasks. Anything extra you achieve is a bonus.
BE AWARE OF CHALLENGES
Whenever you write down a priority, think of any obstacles that may occur when trying to complete this goal.
Can you plan ahead and overcome these challenges?
For example, if you’re often interrupted by calls or notifications, turn them off while you complete the task.
TAKE MINI BREAKS
Plan in mini-breaks throughout your day, ideally every hour, so you don’t feel drained.
Maybe sit outside in the fresh air while you have a cup of tea or do some gentle stretches away from your workspace.
Doing so means you’ll return feeling refreshed, re-energised, and ready to go again.
Check in with your feelings. It’s important to do this regularly, especially when you’re feeling particularly overwhelmed.
If you’re not sure where to start, using an online mood tracker in the morning and evening can help you to monitor how you’re feeling.
You may notice certain events trigger a low mood – or a pattern to you feeling overwhelmed. Recognise how you feel without judgment.
Are any of your priorities causing this low mood, or are you stuck on any priorities that you need to let go of in order to move forward?
You can move these tasks over to the next day, week or month – or let them go completely.
YOUR WHEEL OF LIFE
The wheel of life is a wonderful visual prompt that can help you to evaluate your overall life balance – and quickly. After completing this exercise, you will soon see if you have any areas that need tweaking or if you need to change how you’re spending your time for greater life satisfaction.
Try: Draw a circle and divide it into two, then divide each half into four sections. In total, you should have eight sections. Write headings for each one: Health, Connection to Myself, Connection to Others, Growth & Learning, Job/Career, Home/Family, Love/Relationships, Money & Finances. Fill in your life satisfaction for each section as a rating from one to 10. Then, look at your wheel of life, are there any areas that need a bit of TLC?
END OF DAY CHECK-IN
The idea of brain dumping is to get everything out of your head and on to the page
It’s so easy to focus on the bad or stressful events that happen throughout the day, and forget the things that actually do go your way.
An end of day check-in is important because it puts events into perspective and the process can help you to manage feelings, and any triggers, of overwhelm.
Try: Start by writing down the positives, your completed goals or things that went your way.
Now, write down the biggest lessons that you’ve learned that day, add three things you’re grateful for from the day.
You can do an end-of-the-week, and an end-of-the-month check-in too, if you feel this will help you find balance, untangle your brain and focus on the positives in your life.
Overcoming Overwhelm Journal by Bex Spiller (David & Charles, priced £16.99) is out now.
For the free Anti-Burnout Club app visit theantiburnoutclub.com