Just Facts - Malta

Managing to get in sync with your body’s natural sleep-wake cycle is one ofthe most important strategies for sleeping better. If you manage a regular sleep-wake schedule, you’ll feel more energised and refreshed. Here are some tips to help you sleep better:

🛏️ Try to go to sleep and get up at the same time every day.
🛏️ During the day, let as much natural light into your home or workspace as possible
🛏️ When it’s time to sleep, make sure the room is dark.
🛏️ Exercise during the day - The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
🛏️ Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed.

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𝗗𝗜𝗗 𝗬𝗢𝗨 𝗞𝗡𝗢𝗪?

Just in case you needed another excuse for eating chocolate, studies show that there is a connection between chocolate and higher brain function 🧠❤️🍫

Benefits of snacking on chocolate whilst studying:

🦸 mood elevation
🦸 relieves stress
🦸 improves blood flow to the brain

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Sometimes it’s difficult to pick the right foods to eat. An easy way to ensure you’re getting all your nutrients is to include superfoods in your daily intake.

Superfoods are basically foods with super powers 🦸🏻 filled with vitamins, mineral and antioxidants.

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If you have any worries that a parent is abusing from substances, first of all you need to remember that this is not your fault in any way!

If you are an adult, approach your parent as you would a friend. Offer your support and accompany them through the process.

If you are a minor looking for help for your parent, we suggest that you talk to another adult whom you trust. If you do not find anyone to speak to, please get in touch with us and we can give you professional advice on how to move forward.

Once your parent is clean and sober, talk to them and show them that you are there for support along this treatment. Showing appreciation and motivation helps a great deal against addiction.

If you need help on this subject, please feel free to reach out to us whenever you need to ☎️179

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An addiction to drugs is never a character flaw or a sign of weakness. Drugs create changes in the brain🧠 and cause powerful cravings, leading to a compulsion to use them. Recovery is never out of reach. With the right treatment and support, change is always possible🏆

There are 5 keys to addiction recovery:
🔹 Constantly remind yourself of the reasons you want to change
🔹 Focus on past attempts - what worked and what didn’t?
🔹 Set specific, measurable goals
🔹Remove reminders of your addiction from your home
🔹 Share your journey with family and friends - it is easier when you have support

We are here to support you on your journey, so please get in touch at any time of the day ☎️179

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𝗦𝗽𝗿𝗲𝗮𝗱 𝗞𝗶𝗻𝗱𝗲𝘀𝘀 - 𝗔𝗹𝘄𝗮𝘆𝘀 🌼

This year we should all take it upon ourselves to be a better version of the person we are. Being nicer really doesn’t take much effort and it’s beneficial to you as well as to the world around you. Here’s a few things you can do in your everyday interactions:

💌 Act with kindness
💌 Be polite
💌 Look for ways to be helpful
💌 Practice Forgiveness
💌Respect Others

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People have hailed the health benefits of green tea for centuries. Studies suggest that consuming green tea may positively affect skin health, help with weight loss, and reduce the risk of cardiovascular disease.

Now it’s time to grab a cuppa and let it work its magic 🍵✨

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❌ WRONG ❌

Recovering from any drug addiction is a lengthy process and very often involves difficulties.

Relapsing does not mean that the recovery process is failing or that being sober is unattainable. Actually, it’s a sign to get back on track. Maybe it’s time to go back for more help and to adjust the treatment.

Studies show that relapse rates while in recovery are 40 to 60%.

Don’t allow yourself to give up‼️
Give us a call and we’ll get through this together 💪

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Alone time is so necessary sometimes ☮️

It is not always easy to recognize the signs that you may need some time away from other people. These are some signs you can look out for:

👉🏻 Feeling short-tempered
👉🏻 Getting easily irritated by simple things
👉🏻 Having trouble concentrating
👉🏻 Feeling overwhelmed
👉🏻 Getting anxious about spending time with other people

The fantastic news is that even though you may be struggling, just a small amount of alone time can have such a positive effect. Studies show that persons who spend approximately 11% of their time alone experience fewer negative feelings.

What’s your fave thing to do during your alone time?

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When someone is addicted to substances, there are physical and psychological processes involved. Even though each persons’ journey may be different, you may notice these changes:

▪️ Changes in energy
▪️ Weight loss or weight gain
▪️ Unexpected and persistent coughs or sniffles
▪️ Pupils of the eyes seem smaller or larger than usual
▪️ Difficulty cutting down or controlling the addictive behaviour
▪️ Extreme mood changes
▪️ Sleep pattens change

If you or a loved one are struggling with an addiction contact us on 179 ☎️

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As with any other drug, there are negative side effects of using ecstasy. Some of them may include:

🔸 Nausea
🔸 Chills or hot flashes
🔸 Sweating
🔸 Teeth Clenching
🔸 Muscle cramping or stiffness
🔸 Loss of appetite
🔸 Dehydration
🔸 Restless legs

Check out www.justfacts.gov.mt for more info about substances and their effects ⚠️

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Drugs in general can be a hard subject to discuss especially if you feel a friend has a problem. Although there is no easy way to bring up the subject, here are some tips to ease the conversation.

Speak to your friend:

🔅 When you’re both sober and not on drugs
🔅 Somewhere you both consider as safe
🔅 When you have plenty of time - this is not a conversation to be rushed
🔅 More than once - this is not a one-time conversation

Get in touch with us and we’ll support you and your friend in the best possible way 📱179

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