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  • EMDR: Can You Do It on Yourself? SelfGuided Exploration

    EMDR: Can You Do It on Yourself? SelfGuided Exploration

    It’s good to have a trained therapist for EMDR, but some people try it themselves. First, think about a hard memory. Find a quiet, comfy place with few distractions. Focus on that memory while moving your eyes or tapping on both sides. Let your feelings come up and watch them without being tough on yourself. Remember to be nice to yourself and get help from a professional if you need it for a safe EMDR experience.

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    Here, we’ll discuss the following topics:

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    What is EMDR?

    (Eye Movement Desensitization and Reprocessing) EMDR is a kind of therapy that has eight parts to help people deal with tough memories and feelings. A therapist guides you through these parts.

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    In the beginning, the therapist helps you figure out which memories bother you the most. Some memories are easy to see, but not all. Some are hidden in your mind, and you might not even know about them. These hidden memories can make you react strongly to things happening now, like having a sudden panic attack or getting angry for no clear reason.

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    These strong reactions are like your body remembering something from the past, even if you don’t realize it. It can also make you do things over and over that seem like they’re hurting you, but you don’t know why. These behaviors are how your body learned to handle tough situations before. EMDR helps you work through these memories and feelings so they don’t bother you as much.

    EMDR doesn’t make the bad things from the past go away, but it helps your brain and body handle them better. After successful EMDR, those tough memories should feel more manageable. You won’t feel stuck or controlled by strong emotions or repeat the same behaviors over and over.

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    How to do EMDR on Yourself

    Get Ready

    Find a quiet and safe place where you can focus on making yourself feel better. Make sure there are no distractions, and set aside some time just for you.

    Pick the Memory

    Think about a tough memory or event that bothers you. It could be something that happened once or something that keeps happening and makes you feel upset.

    Imagine a Safe Place

    In your mind, picture a safe and calm place. This is like a mental hideout where you can go if things get too intense during your self-help session.

    Move Your Eyes

    Sit comfortably and start, especially, by moving your eyes. You can do this by looking at something and moving your eyes back and forth, or you can use apps or websites that show things to help your eyes move.

    Let It Out

    While moving your eyes, let your thoughts, feelings, and sensations come up. Don’t judge them, just let them be. After you’re done, take some time to think about how you feel and if anything changed or became clearer.

    The Benefits of Self EMDR

    Easy Access Doing EMDR on your own means you get the good parts of therapy without going to an office or spending a lot of money.

    Flexible You can do self-help EMDR whenever you want, without having to make appointments with a therapist. It’s all up to you.

    Private Some people feel better dealing with tough memories and feelings at home, where they have more privacy.

    Taking Control When you do self-help EMDR, you’re the one in charge. You get to be a big part of making yourself feel better emotionally.

    Can You Use EMDR Devices at Home?

    For doing self-help EMDR, you might need a special device. Without one, you’d have to get someone else to do the eye movements for you.

    But if you’re doing it on your own, you’ll need a device for the eye movement part. For example, you can use a light bar in front of you. You control the light’s color, brightness, and speed, and you start the session. You can even change the settings while you’re doing it. So, it’s all in your hands.

    There are other devices you can use for the same thing, making it safe and effective to do this important part of EMDR at home. Using these devices is pretty easy, but you might need some time to figure out exactly how they work.

    While there are virtual tools for eye movement, having a physical device might be better. You can control it easily with a handheld device while sitting comfortably. You don’t have to keep looking at a computer screen.

    But, it’s important to pick the right virtual tool. Our tool, for example, comes with everything you need, and it’s much cheaper than buying a device separately. It makes the whole process easier for someone who’s already dealing with a lot.

    Types of EMDR Devices

    When using a virtual tool for EMDR, you might need devices for the process. The type of device depends on how you want to stimulate both sides of your body or senses.

    There are three ways to stimulate both sides in EMDR: visually, through sound, and touch.

    1. Visual Stimulation This involves moving your eyes from side to side or up and down, following something that’s moving. It could be a finger or a light. Devices for this include light bars.
    1. Auditory Stimulation This means hearing different sounds in each ear, one after the other. You can use headphones with special software for this.
    1. Tactile Stimulation This is about feeling something on your body, like tapping on your shoulders or knees. Tappers or handheld devices are used for this, and they vibrate in a specific way.

    For each type, there are specific devices

    • Light Bars These are bars with lights that move from side to side. You can control them with a device or through an app. You can change the settings, like how fast the light moves.
    • Headphones These are for hearing different sounds in each ear. Special software controls how fast or slow the sounds play.
    • Tappers These are small handheld devices that vibrate in a specific way to mimic tapping. You can adjust their settings too.

    So, depending on what kind of stimulation you want, you’d choose the right device. Each device can be adjusted to suit your needs during EMDR.

    Conclusion

    Using EMDR with virtual tools and gadgets can help handle tough memories and feelings. Whether it’s seeing something move, hearing sounds, or feeling gentle taps, there are choices for people trying to help themselves at home in a cozy and private way.

    Different devices, like light bars, headphones, or tappers, suit different tastes and feelings. Picking the right one depends on what type of back-and-forth movement works best for you.

    By doing EMDR on your own, you get to decide when and where, keeping things flexible and private. Even though figuring out how these devices work might take a bit, the chance of feeling better emotionally makes it a good option for those on their journey to healing.

    FAQ’s

    Q1. Can you do EMDR on yourself?

    A1. Self-administering EMDR on one’s own is feasible, however, it’s not always advised. It is advised that you limit your use of self-administered EMDR programs to smaller-scale traumas, such as “minor” events that have occurred recently.

    Q2. How to do EMDR at home

    A2. Choose an EMDR video after getting an overview. Practice adjusting your eyes. Finish answering the EMDR questions. Configure the EMDR screen. Remember the unsettling picture as clearly as you can. Consider the unsettling idea in as much detail as you can.

    Q3. Can EMDR therapy be done alone?

    A3. People who have gone through a terrible incident may find great relief from it using EMDR treatment, a kind of trauma-focused therapy. On the other hand, EMDR treatment is not something that one should perform on their own.

    Q4. Who cannot use EMDR?

    A4. Compared to other therapeutic approaches, EMDR does have certain disadvantages. It is only effective for ailments brought on by stressful events. EMDR is unlikely to be helpful if your mental health issue is the result of an accident, a hereditary disorder, or some physical impact on your brain.

    Q5. What are the exercises for EMDR?

    A5. Exercises like walking, running, drum circles, tapping (bilaterally), and even horseback riding can be used as self-administered EMDR.

  • WHAT TO EVALUATE BEFORE BUILDING A FOOTBALL PITCH

    WHAT TO EVALUATE BEFORE BUILDING A FOOTBALL PITCH

    Constructing a soccer field is more than laying down turf and drawing lines. You need to plan and understand the intended usage of the space from the word go. Take a step back and consider the following important factors.

    Use and objectives

    To begin, find out who will use this pitch and how frequently. Will it be used for friendly training sessions or competitive matches? Will adults, children, or a combination use it? The responses have an impact on important choices, such as pitch size and surface type. The requirements of a community training ground will differ from those of a stadium-level facility.

    Site selection and ground conditions

    The placement of your pitch is important. It’s best to find a level, easily accessible spot. It should have sufficient soil drainage. The following aspects can greatly extend the time and expense of construction:

  • 10 Science-Backed Benefits of a High-Protein Diet for Busy Professionals – Health Cages

    10 Science-Backed Benefits of a High-Protein Diet for Busy Professionals – Health Cages

    In today’s fast-paced world, busy professionals often find themselves juggling countless responsibilities with little time to focus on their health. Between back-to-back meetings, looming deadlines, and a constant stream of emails, maintaining a balanced diet is no easy task. However, one simple yet highly effective way to support both physical and mental performance is by embracing a high-protein diet. Backed by scientific research, the benefits of consuming sufficient protein go far beyond muscle growth. In this article, we explore ten evidence-based advantages of a high-protein diet specifically tailored for busy professionals.

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    1. Increased Satiety and Appetite Control

    One of the most significant benefits of a high-protein diet is its ability to promote satiety—the feeling of fullness. Numerous studies have shown that protein is more satiating than carbohydrates or fats, helping individuals feel full longer and reducing the urge to snack unnecessarily. For professionals with limited time to prepare multiple meals, this can lead to fewer energy crashes and more sustained focus throughout the day.

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    2. Enhanced Metabolism and Fat Burning

    Protein has a high thermic effect, meaning your body uses more energy to digest and process it compared to fats and carbohydrates. This increase in metabolic rate can aid in fat loss and weight management—a key concern for many sedentary office workers. Research indicates that increasing protein intake can boost metabolism by up to 100 calories per day, making it an effective tool for maintaining a healthy weight even with a desk-bound lifestyle.

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    3. Supports Muscle Maintenance and Growth

    While many associate protein intake with bodybuilders, it’s equally important for anyone who wants to maintain muscle mass, especially as they age. Office-based professionals who might not get enough daily movement benefit from consuming enough protein to counteract muscle loss. Whether it’s through exercise or just daily physical activity, protein supports muscle recovery and repair, ensuring your body stays strong and functional.

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    4. Improved Cognitive Function and Mental Clarity

    A well-functioning brain requires the right nutrients, and protein plays a key role in the production of neurotransmitters like dopamine and serotonin, which regulate mood and focus. A high-protein diet can help enhance concentration, improve memory, and reduce brain fog—common issues faced by overworked professionals. A clear mind is a productive mind, and protein helps keep it that way.

    5. Better Blood Sugar Regulation

    Balancing blood sugar levels is crucial for preventing energy crashes and mood swings during the day. Unlike simple carbohydrates, protein slows down the absorption of glucose in the bloodstream, leading to more stable blood sugar levels. This is especially beneficial for professionals who rely on consistent energy to get through demanding work hours.

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    6. Convenient Meal Options for On-the-Go Lifestyles

    Busy schedules often mean skipping meals or relying on unhealthy takeout options. However, protein-rich meals and snacks are often convenient and portable. From boiled eggs to protein bars and shakes, it’s easier than ever to grab a quick, protein-dense option that doesn’t compromise health. Incorporating high-protein foods into your routine can make healthy eating more accessible, even on the busiest days.

    7. Boosted Immune Function

    Protein is essential for building and repairing tissues, including those of the immune system. A diet lacking in protein can compromise immune function, making one more susceptible to illness. For professionals who can’t afford sick days, ensuring adequate protein intake is a preventative measure that supports long-term health and productivity.

    8. Promotes Healthy Skin, Hair, and Nails

    A polished appearance is often part of professional success, and protein is a critical building block for skin, hair, and nails. Collagen and keratin, two proteins essential for healthy skin and strong hair, are synthesized from amino acids found in dietary protein. Regular protein intake can support a vibrant, youthful appearance—a confidence booster in any workplace.

    9. Improved Mood and Stress Management

    Work stress is a universal challenge, and diet plays a bigger role in managing it than many realize. Amino acids from protein-rich foods contribute to the production of mood-regulating hormones. High-protein meals can help keep stress and anxiety in check, enabling professionals to remain composed and resilient in high-pressure environments.

    10. Better Sleep Quality

    Quality sleep is essential for peak performance, yet many professionals struggle to get enough rest. Certain proteins, such as those found in turkey and dairy, contain tryptophan—an amino acid that promotes the production of serotonin and melatonin. These hormones regulate sleep patterns, making a high-protein diet an ally in achieving restful sleep, which in turn improves focus and productivity during the day.

    Integrating Protein into a Busy Lifestyle

    It’s clear that protein offers a wide range of benefits, but how can busy professionals incorporate it into their daily lives? Start with small changes. Swap a carb-heavy breakfast for one with eggs or Greek yogurt. Keep a stash of protein bars or nuts at your desk. Consider a mid-day smoothie with added protein to keep energy levels up without weighing you down.

    For those looking for clean, efficient sources of protein, products like Whey Protein Isolate offer high bioavailability and quick absorption—ideal after workouts or long workdays. Similarly, Vegan Protein Powder provides a plant-based option for those with dietary restrictions or preferences, delivering essential amino acids without animal products.

    Final Thoughts

    A high-protein diet is more than a fitness trend—it’s a practical lifestyle choice that empowers busy professionals to perform at their best, both physically and mentally. From appetite control and muscle support to cognitive enhancement and stress reduction, the science is clear: protein is a powerful ally in achieving optimal health and productivity.

    Whether you’re climbing the corporate ladder, building your own business, or simply trying to stay energized throughout the day, prioritizing protein in your diet is a smart and sustainable move. Make room for it in your meals, snacks, and overall routine, and experience the benefits firsthand

  • Aldoctor: Your Go-To Source for Medical Insights and Health Alerts

    Aldoctor: Your Go-To Source for Medical Insights and Health Alerts

    Want to Become an Optometrist? Here’s the Down‑to‑Earth Playbook

    When you look at the world of optometry, it’s not all about chin‑wagging about which lens brand is best. An optometrist is the go‑to specialist who spots eye problems, prescribes solutions, and keeps people from staring into the distance with blurry regret. If you’re dreaming of becoming one, let’s break it down into bite‑size, real‑life steps.

    Step 1: Do Your Homework – Find Out What the Job Actually Looks Like

    • Start by Googling “optometrist job description”—you’ll get a glimpse into the day‑to‑day grind. Think eye exams, prescription glasses, and a dash of medical savvy.
    • Realize that you’ll often spot eye issues linked to bigger risks like diabetes. Keep that in mind: you might need to advise patients on more than just glasses.
    • Remember you’ll eventually team up with doctors, nurses, and even other ophthalmologists. Collaboration is key.

    What You’ll Typically Do:

    • Test Vision: Conduct eye exams to check for myopia, hyperopia, astigmatism, and other disorders.
    • Set Prescriptions: Decide on lenses, contact lenses, or medical treatments based on results.
    • Screen for Systemic Conditions: Detect signs of diseases like diabetes or hypertension that show up in the eyes.
    • Consult with Health Care Teams: Work with physicians to chart comprehensive care plans.

    Step 2: Get the Right Academic Boots on Your Feet

    Optometry isn’t a hobby. It requires a chunk of formal study.

    • Bachelor’s First: Most programs ask for a degree in a science field—biology, chemistry, or something similar. Think of it as the launchpad.
    • Doctor of Optometry (OD): You’ll face three to four years of rigorous schooling. It covers everything from optics to eye physiology.
    • Pick a School: In the U.S. you might head to institutions like Arizona State or the University of Oklahoma. Globally, each country has its own credentialing rules, but the OD is the universal badge of honor.

    Tips to Nail the Program:

    • Keep your grades strong: In core sciences, you’ll want solid grades.
    • Internships: Look for on‑the‑job shadowing opportunities—real patients, real scenarios.
    • Study Groups: Eye exams can be tricky. Group study helps reinforce concepts.

    Step 3: Pass the Licensing “Bureau of Eyeful” Test

    Once you’ve finished your OD, you’ll need to pass a licensing exam (often a multi‑state or state‑specific test). Think of it as the final push to actually work in the field.

    • Prep: Many schools offer exam prep workshops.
    • Stay Updated: Laws and standards shift—keep yourself in the loop.

    Step 4: Start Practicing – And Keep Pods of Knowledge Full

    Your first clinic job or private practice can feel a whirlwind of things: patient files, lenses, and the thrill of seeing someone finally get clear vision.

    • Stay Curious: Keep reading medical journals; the eye field evolves fast.
    • Engage with Tech: New diagnostic tools pop up regularly—like digital retinal scans.
    • Mentor Others: Share your experience with trainees or interns—you’ll earn gratitude (and maybe more laughs).

    Wrap‑Up

    Becoming an optometrist is part science, part patient care, and all dedication. Start with research, lock in the right qualifications, get licensed, and practice tirelessly. Grab a trusty lens or two, and soon you’ll help people see the world (or at least their furniture) with newfound clarity.

    Jumpstart Your Optometry Career

    If you’ve got the chops and knowledge, it’s time to roll up your sleeves and dive into real patient work. You’ve already tackled textbook theory and clinical labs during undergrad, but that’s just the warm‑up.

    Internships: Your Crash Course in Real‑World Vision Care

    • Sign up for a structured internship and watch your skills sharpen.
    • Learn the “tricks of the trade” – diagnosing patients on the spot.
    • Picture this: a visitor with a dry, red eye. You’re the first to examine and provide a spot‑on diagnosis.

    Get Tech‑Savvy – It’s More than a Buckle of Glasses

    Modern optometry relies on specialized software and gear. Blend your IT skills with hands‑on practice. Most of your lab time is perfect for mastering the equipment you’ll use with patients.

    Practice Autonomy and Build Trust

    Some hospitals let you see patients on your own, without a supervisor looming. That freedom is gold for building relationships and confidence. Trust your gut, and patients will thank you for it.

    Getting Your License in The State of Your Dreams

    Once you feel ready, the next hurdle is licensing, which varies by state. Here’s the typical roadmap:

    • Apply for your provincial, state, and ultimately national license.
    • The application usually needs proof of academic credentials, solid practical experience, and a solid exam score.
    • Some states count the hours you’ve logged as part of your eligibility.
    • Don’t forget to note the renewal cycle—stay on schedule!

    Seeking the Right Job: From Volunteer to Vision Hero

    Eye problems are among the most frequent health concerns for kids and adults alike. Your expertise is in high demand. Here’s how to snag that coveted role:

    Start with Entry‑Level Positions

    Take that first step. With each tiny job, you’ll add experience and climb the ladder to the high‑paying elite tier.

    Network, Network, Network!

    Chat with peers, attend conferences, and keep your professional door always open. A trusted colleague might tell you about a vacancy before it shows up on the internet.

    Volunteer Your Way In

    Begin as a volunteer in a hospital. When a permanent spot opens up, you’ll have the inside track. Show that you meet all the prerequisites before you apply—this only boosts your odds.

    Wrap‑Up

    Starting an optometry career isn’t a sprint—it’s a carefully paced marathon. Follow these steps, stay focused, and your hard work will pay off. Be patient, stay diligent, and you’ll land that dream job with a bright future.

  • Auto-enrolment and benefits – what you need to know

    Auto-enrolment and benefits – what you need to know

    Auto enrolment (AE) is one of the biggest public policy changes of our generation. The Government, which has long wanted to manage its burgeoning bill for providing pensions, has selected employers as the channel to deliver worthwhile retirement pots for the people. For SMEs in particular, picking up this responsibility can seem like a scary prospect, particularly when some of the larger employers – who might be expected to have the resources to take this in their stride – have already been pulled up for failing to implement auto-enrolment correctly.

    Given the necessary focus on pensions, it might seem an unnecessary distraction to think about other aspects of your employees’ packages, but a little thought now could pay dividends in the long run – especially if you get someone else to do the thinking for you.

    Staying legal is obviously the first priority when it comes to getting through AE successfully, so I’m not advocating that anybody lose sight of this. There are some complex communication obligations involved but there’s also absolutely no need to panic. Give yourself six months before the staging date applicable to your company – when AE kicks in – which is determined by how many employees you have, and get some expert advice.

    If you don’t know what staging date applies to your company, you can find out from the Pension Regulator’s website. And if you don’t have a financial adviser already, sites such as www.unbiased.co.uk/business can help point you to some options.

    Your adviser will almost certainly point you towards a software solution to ensure you satisfy your legal obligations, but the software should also have the capacity to link seamlessly with other financial benefits, even if these aren’t offered at the moment – you won’t want to face the dilemma of changing your systems or having to operate several stand-alone ones if you later decide to introduce new benefits. In addition, the software should minimise the effort involved in handling data within your company or in reporting to the supervisory authorities – nobody wants, or can afford to get bogged down in red tape. If it sounds like data handling is going to become a chore, don’t be afraid to ask your adviser what else is available.

    The same questions need to be considered when selecting your benefit providers. Your pension provider of course needs to be capable of delivering good returns on your company’s and employees’ contributions, but they have to be able to do this within the constraints on charges set by AE regulations. Some of the established pension providers are only looking for large companies’ business on these terms, because they need big volumes to make it viable for them.

    The Government anticipated that it may be difficult for some companies to find a pension provider willing to take them on, which is why it set up NEST (National Employment Savings Trust), but this isn’t your only option. Other providers have also stepped in, such as NOW: Pensions and The People’s Pension. Although both are new names in the market, both have considerable track records in handling low-cost pensions generating good returns. NOW: Pensions have successfully run the Danish National Pension for more than 40 years, while The People’s Pension is a new entity set up by B&CE, a not-for profit organisation founded in 1942 originally to provide construction workers’ pensions.

    As with pensions, you may need to look outside familiar names when considering other financial benefit providers. Just as your pension arrangements are set up to run with the minimum hassle, you want to get the same from whoever is providing, for example, death and disability cover for your employees, whether that’s now or in the future. As in selecting your pension partner, it’s important to get advice from an independent expert.

    So how would I sum up my recommended approach to AE?

    1. Get advice. There are pitfalls, but an expert will steer you around them. Doing a DIY job is almost certainly going to be a false economy. Talk to an independent financial adviser.
    1. Be prepared. Know your staging date – the date when companies of your size (by number of people) are required to commence AE – and as a rule of thumb give yourself six months to get new systems and processes in place. Make sure AE solutions offered to you make light work of data handling.
    1. Benefits are more than just pensions. Yes, your immediate need is to comply with pensions rules once you hit your staging date, but your software should be capable of handling any other benefits you provide now or in the future.
  • Active at Any Age: Top Sports for Seniors

    Active at Any Age: Top Sports for Seniors

    Staying physically active is one of the most effective ways to maintain health and happiness as we age. For seniors, sports offer more than just physical benefits—they promote mental sharpness, social interaction, and emotional well-being. Whether you’re 60 or 90, it’s never too late to get moving. With so many low-impact, enjoyable options available, seniors can easily find a sport that fits their lifestyle and fitness level.

    Why Sports Matter for Seniors

    Regular physical activity helps older adults maintain mobility, balance, and strength. It also plays a crucial role in preventing chronic conditions such as heart disease, arthritis, and type 2 diabetes. Beyond the physical advantages, sports help fight loneliness, reduce stress, and boost self-esteem. Participating in group activities offers a sense of community and purpose that can significantly improve quality of life.

    The key is choosing sports that are safe, enjoyable, and adaptable to individual needs. Here are some of the top sports for seniors that offer a balance of fitness, fun, and safety.

  • Portugal\’s Heatwave Sends Algarve\’s Coastal Waters to Record Warmth

    Sun, Surf, and a Warm Splash: Algarve’s Sea is 23‑24 °C!

    According to IPMA, the ocean in the Algarve will be rocking a cozy 23‑24 °C across the weekend, so Saturday’s beach vibes are ready to roll.

    What to Expect

    • Temperature: 23‑24 °C – just hot enough to keep you from freezing, but not so hot you’ll end up in a sauna.
    • Surf’s Up: The waves will be mild, perfect for a relaxed surf session or lazy paddle.
    • Sunshine: Plenty of sunny spells, so that bikini‑glow will be on point.
    • Weather Mood: Clear skies and breezy horizons make for the ideal beach day.

    No Need to Pack a Towel

    If you’re in the Algarve, consider treating the sea like a personal spa. You’ll feel the gentle hug of the warm water – no extra heat needed!

    So, Pack Your Swimsuit!

    It’s a classic “cool beach day” with the perfect mix of chill and cheer – and all you need is a good playlist, a fresh sunset, and the chance to splash around in 23‑24 °C sunshine.

    Portugal Feels the Heat

    It’s a scorcher up here: 34 °C slapped into the mainland this Wednesday, and the climate office IPMA’s fire‑crank wheels are turning. Eight districts now carry the orange heat blaster, signaling that the heat isn’t just a sun‑set gig—it’s a full‑blown, “you’re in danger standby” emergency.

    Water’s Not Shaking Off the Sweat

    • Portimão – Surf your waves at 23 °C.
    • Faro – Slightly older, 24 °C.

    These are high, but not record‑breaking. The last time the sea turned up the thermostat was around mid‑June to early July, when Faro’s beaches were a warm 25 °C, making old-timers reconsider hydrating.

    June’s Marine “Heat‑Wave” Hour

    According to Mercator Ocean International (the folks behind the Copernicus Marine Service), July last year was marked by a wave of heat that left the ocean sweating like an old man blinking at a mirror. It was the third hottest July recorded for sea temperatures. Roughly 71% of the planet’s blue was above par, with standout heat surges in the North Pacific, North Atlantic, and Indian Ocean.

    Did the Heat Turn into a Wildfire? — No, Not This Time

    While the Atlantic air is turned hot, the real firefighting drama has been elsewhere. The heat was meant to keep power lines freshly charged, not sparks for the wildfire season. Though the EU climate watchdog remains wary of a climate‑change restart, Portugal’s heat is a pure nod to the sun’s early arrival and no sign of a wildfire breakthrough.

    Mediterranean Sea temperature breaks record

    Hot Spot: Mediterranean Sea Hits Record Warmth

    Picture this: the Mediterranean, that often‑pleasant stretch of water loved by sun‑seekers, has just shot up to a blistering 26.68 °C in July—outshining the 2023 record of 26.65 °C. Think of it as the sea’s “new gym membership” that’s gotten a little out of hand.

    What’s truly striking is how far this heatwave spread:

    • 95 % of the basin is hotter than normal.
    • 63 % of the Mediterranean is roaring at least one degree above its long‑term average.
    • 40 % of the area is up at least two degrees.

    According to the Mercator Ocean International team, the western Mediterranean bears the brunt of these so‑called “extreme anomalies.”

    Not Just a Beach Trip

    While a warmer sea might sound like the perfect backdrop for beach bums and seaside cocktails, the reality is pretty bleak for the ocean’s residents:

    • Marine heatwaves threaten fish, mammals, birds, and even the coral communities that thrive beneath the waves.
    • Heat‑induced storms, flooding, and droughts are set to make an appearance, rattling shorelines and coastal towns.

    So next time you’re planning that pool day, remember: the Mediterranean’s new record isn’t just a statistic—it’s a wake‑up call for a changing marine world.

  • From Grief to Growth: The Transformative Journey of Empathy in a Chemical Company

    From Grief to Growth: The Transformative Journey of Empathy in a Chemical Company

    In a quiet corner of the bustling chemical company, I found myself entangled in a story that unfolded the resilience of the human spirit and the transformative power of empathy.

    At the helm of the organisation was John Burrows, a man weathered by the storms of life, particularly the devastating loss of his own son to suicide. The CEO, grappling with the weight of grief, had unknowingly become a recipient of the counselling services we provided to their employees.
    Seeking Solace in Counselling: The Quiet Rooms of Healing
    Months passed in the discreet rooms of our counselling sessions, where John sought solace and understanding. The agonising question of “why” lingered in the air, echoing in the depths of his pain. As time progressed, and with the unwavering support he received, John began to find fragments of strength within him.
    Embracing Vulnerability: John’s Message to the World
    One day, when the wounds were still raw but healing, John decided to share his experience with the world. In a heartfelt video message, he spoke not only of his personal tragedy but also about the critical importance of truly listening to what people say. He emphasised that sometimes, the unspoken words carry equal weight. In his vulnerability, he advocated for a wellness program that would serve as a lifeline for individuals in their moments of need.
    A Vision for Wellness: The Birth of a Comprehensive Programme
    The chemical company, under John’s leadership, embraced this vision wholeheartedly. Their wellness programme was more than just a superficial checklist. It delved deep into the intricacies of mental health, incorporating counselling services, stress management training, and even sessions on improving management listening skills. Additionally, they appointed Mental Health First Aiders, individuals equipped to provide immediate support to those in distress.
    Cultivating a Resilient Culture: The Success of Genuine Commitment
    The success of the programme was evident in the transformed workplace culture. The commitment from the top, exemplified by John’s personal journey, echoed throughout the organisation. Employees felt seen, heard, and supported. The wellness program became a pillar of strength, standing resilient in the face of adversity.
    Sustaining Empathy: Moving Beyond Tick Boxes
    Yet, John recognised that such initiatives could easily falter if not nurtured with genuine commitment. In a reflective tone, he acknowledged that success depended on more than just ticking boxes on a to-do list. A mere ‘tick box’ exercise, he warned, would not suffice; true sustainability required an ongoing dedication to maintaining a healthy workplace culture.
    And so, within the chemical company, the seeds of empathy and understanding blossomed into a garden of resilience. John’s story became a beacon, guiding the organisation towards a future where compassion and genuine commitment paved the way for a workplace that truly cared for its people.

  • Upselling and Cross-Selling:  Maximising your business’s revenue and profits

    Upselling and Cross-Selling:  Maximising your business’s revenue and profits

    One of the most effective ways to increase your business’s revenue and profits is to upsell and cross-sell to your customers.

    Whilst lots of businesses claim to understand the upsell and cross-sell approach, many don’t actually do it as a consistent and planned activity, it’s something that happens sporadically or not at all.  The result is a missed opportunity to increase your business’s revenue and profits.
    So if you would like to check you’re doing all you can to take advantage of the upsell and cross-sell opportunities available to you, here’s some tips to help you establish a plan of activity.

    Upselling v cross-selling: What’s the difference?

    The first thing to clarify is that upsell and cross-sell are two completely different sales tactics.  This is great news because it means that you can both upsell and cross-sell to a customer at the same time, it’s not a case of either or.  The difference between the two is this,
    Upselling is encouraging the purchase of anything that would make the primary purchase higher in price, for example,

    Upselling an increase in a life insurance policy from £500k cover to £1m cover, thereby requiring a higher premium
    Upselling an increase in a Business Communications Data circuit from 40GB to 100GB, thereby increasing the rental cost
    Upselling a MacBook Pro 13”, 128GB at £1,299 to a MacBook Pro 13” 256BGB at £1,499, thereby increasing the sale by £200.

    Cross-selling
    is encouraging the purchase of anything in conjunction with the primary purchase, for example,

    Cross-selling a Home Insurance policy to the person we upsold the Life Insurance policy to
    Cross-selling a Unified Communications System to the company we upsold the 100GB Data circuit to
    Cross-selling a carry case to the person we upsold the MacBook Pro to.

    So if you didn’t know before, now you know the difference between the upselling and cross-selling.

    Why is establishing an upsell and cross-sell sales plan so important?

    There are quite a few reasons why you should put some thought and effort into establishing an upsell and cross-sell plan, these include,

    It’s between 5 to 25 times more expensive to find and sell to new customers than to sell to existing ones;[1] So upselling and cross-selling to existing customers is highly profitable
    For rental and subscription businesses, upselling and cross-selling plays a significant role in reducing churn, by displacing competitor products and services with your own
    As long as the customer is happy, upselling and cross-selling builds customer loyalty and increases customer lifetime value
    Both upsell and cross-sell can be initiated and executed at any point of the customer lifecycle.

    At this stage, (before you read further) have a think about how upselling and cross-selling might apply to your product or service.  What would your businesses upsell and cross-sell opportunities be?  Once you have one or two, read on and keep them in mind as we go through the points below.

    What do I need to put in place to start a successful upsell and cross-sell plan?

    There are a number of wider sales effectiveness areas that will contribute to a successful upsell and cross-sell plan.  These extend (but are not limited) to sales organisational design, sale skills competency, account planning methodology, product knowledge, reward plans and sales processes.  For today, we will imagine you have all those areas nailed and we’ll concentrate solely on the six areas directly connected to the upsell and cross-sell plan, which are,

    For new sales enquiries, don’t be an order taker, be curious: When a customer expresses an interest or wants to buy your product or service, don’t just take their order, ask them some questions, here’s some examples,

    What do they intend to use it for?
    Have they used something similar before?
    What did they like the most about their previous product or service?
    Is it for them, or is it for someone else?

    This will not only allow you to build a picture of whether or not the customer is suitable to be upsold and/or cross-sold, it also shows them you are taking a genuine interest in them, which they will appreciate.
    For example, if we ask the person buying the MacBook “will you be travelling with it?” and they say yes, we should be cross-selling the carry case.  If they say no, it would be hard to justify the extra spend, it’s as simple as that.

    For existing customers create an upsell and cross-sell target list: Compile a list of your existing customers and map out which products/service you have sold them and which you have not.  For organisations selling high value or complex products, this information should form part of your Account Plans and already be a day-to-day activity (known as “white space mapping’).

    An interesting point here is that trying to upsell and cross-sell to existing customers is a great way to find out whether they are happy customers (who are delighted to hear from you)) or unhappy customers (who would rather not deal with you again).  If they are unhappy, you won’t be able to sell to them, but at least you will know they’re unhappy and get a chance to do something about it.

    Don’t presume the customer knows your full range of products: It’s often the case (in my experience) that customers can associate your organisation with a single product, this could be something they’ve bought from you before or a product service you are best known for.

    This may be because nobody from your organisation has ever tried to cross-sell them to another product or service.  So the reason they don’t buy more than one product from you is that they don’t know or associate you with any other products.  It’s your job to correct this situation, if you are relying on them to learn your full product portfolio, you’ll be in for a long wait.

    Know how to match your product to their requirement: If you don’t understand (in detail) the product you are selling, you won’t be able to match the added investment of the upsell or cross-sell to the benefit the customer will receive from it.  This is called features and benefits selling; the more you know about a product or service, the more able you are to make the connection between what it can do and what the customer needs.

    Ask yourself, how often have you decided to buy from someone because they knew what they were talking about and decided not to buy from someone who didn’t?  Features and benefits selling, (the discipline of understanding everything about your product, service and its capabilities) is becoming something of a lost art, again a subject for another day.

    Sell the value of the differential

    If I cross-sell you the carry case for the MacBook you have just bought from me, I am asking you to pay an extra £75, it’s a small amount to pay to ensure,

    You’re £1,500 investment in the MacBook is protected
    That there’s less chance of you having to pay to repair a cracked screen
    That there’s less chance you have to be without it due to it being repaired
    That it always looks good when you use it in front of customers, for presentations and meetings.

    Any of the above could cost much more than £75, so isn’t buying that carry case worth it?

    Be Honest: As mentioned earlier, you can’t implement an upsell and cross-sell plan to an unhappy customer, they want to see the back of you, not give you more of their money.  It’s equally as important that you don’t turn a happy customer into  an unhappy one by upselling and/or cross-selling them stuff they don’t need and that will not be of value to them.

    So upselling and cross-selling only works if you know your products, can match them to your customer’s requirements and have the integrity not to try sell the wrong thing in pursuit of a quick sale.  This also includes knowing when to inform someone that your product/service might not actually be what they need.  Remember, a lifetime of value from a happy customer is always worth more than a single sale.
    (Note: Sales reward and commission plans have a huge part to play here, but (again) that’s a subject for an article of its own on another day).

    Final Word

    If you do all of this already, well done, you’re maximising your revenue and profits, you’re also probably taking a lot of business that may well have gone to your competitors.
    If you’re not doing all of this, consider putting it in place, you may be surprised at the results.