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Amber News V O L U M E


Good Food Market in Plymouth


Stress Management - PART ONE


LUNCHTIME Museum and Art Gallery-


Contact us



I S S U E I I I .


Educational trip in Lanhydrock


Mental Health and Sleep

I ,


19th of April the group of our clients visited a National Trust property - Lanhydroke house, which is located 3 miles from Bodmin The visit is in the frame of Educational Trips programme, funded by Eur opean Commission. We went on the trip by bus and then we spent several hours in perfect country house. Lanhydrock is place where you can feel a wealthy but unpretentious family home. After a devastating fire in 1881 the house was refur-

bished in the highVictorian style, with the best in country-house design and planning, and the latest mod cons.


The kitchens, nurseries and servants' quarters offer a thrilling glimpse into life 'below stairs', while the luxurious family areas, elegant dining room and spacious bedrooms reveal the comforts of ‘upstairs’ living.

Also garden by Lanhydrock is famous for spectacular magnolias, camellias and rhododendrons complementing the profusion of wild flowers.

We experienced interesting day. We saw how people were able to cope without electricity and an invention of modern times, but with much

Throughout the house we met guides who are eager to share stories from the history of the house.

We look forward to another educational trip, which you can join too. If you would like to participate please contact us on phone or email listed on the back page of this issue.



Mental Health and Sleep How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day–to–day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips can help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long. The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough?  Keep a regular sleep schedule If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. Consistency is vitally important.  Naturally regulate sleep-wake cycle


Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. many aspects of modern life can

“You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it!”

disrupt your body’s natural production of melatonin and with it your sleep-wake cycle. For example bright lights at night— especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep.  Make your bedroom more sleep friendly

Keep noise down. Make sure your bed is comfortable. Keep your room cool (around 65°F or 18°C). Reserve your bed for sleeping. If you associate your bed with events like work or errands, it will be harder to wind down at night.  Eat right and get regular exercise

Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Avoid alcohol before bed. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it!  Get anxiety and stress in


Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep.  Ways to get back to sleep

If you find it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book and avoid screens of any kind  Cope with shift work sleep disorder

Take frequent breaks and use them to move around as much as possible—take a walk, stretch. Expose yourself to bright light when you wake up at night, use bright lamps or daylight-simulation bulbs in your workplace, and then wear dark glasses on your journey Make sleep a priority on your nonworking days so you can pay off your sleep debt.

Good Food Market in Plymouth The market will take place on the first Sunday of the month: 2 Jun, 7 Jul, 4 Aug,

1 Sep

The market showcases some of the best local food and drink in the South West. The market takes place between 10am and 3pm on The Green, Royal William Yard, Plymouth



Stress Management - PART ONE Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious.

We would like to write on this place several articles about stress in our lives and about option how to work with it. So what could be the first step? It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems

To identify your true sources of stress, look closely at your habits, attitude, and excuses:  Do you explain away stress as

temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?  Do you define stress as an inte-

gral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).  Do you blame your stress on

other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will

LUNCHTIME TALKS Summer 2013 at Plymouth City Museum and Art Gallery To obtain tickets please speak to a member of staff on our Welcome Desk or call us on 01752 304774. You can collect tickets by hand from the Museum or we will put them aside for you. Unreserved tickets will be available on the day although we cannot guaran-

tee that any will remain! For the enjoyment of all attendees we will not admit latecomers if the gallery is full or very busy. If you wish to get a particular seat we would be very grateful if you could turn up in plenty of time. Admission is free

remain outside your control. Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem (smoking, drinking too much, overeating or undereating, procrastinating…) If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept our stressors. We’ll continue in next issue.

Old Tapestries, Audiences


Tuesday 4 June 2013

Sandra Blow: the Splash


Tuesday 11 June 2013

Exploring and Excavating a Tudor Tide Mill Tuesday 18 June 2013

The Cattewater Wreck Archive Project Tuesday 25 June 2013

Phone: 078 7373 8828 07516 055 011 07522 675 486 E-mail: Contact us: Plymouth,

Opening hours Sun, Mon



Tue, Wed, Thu,


9A The Crescent



This is Julia. She is five years old. She is Franch. She is from France. Julia lives in Paris.

This is Mark. He is seven years old. He is Czech. He is from the Czech Republic. Mark lives in Prague.

This is Paola. She is six years old. She is Italian. She is from Italy. Julia lives in Rome.

Where do they live?




Amber Initiatives Newsletter - August 2013  
Amber Initiatives Newsletter - August 2013