March 28, 2024
Winvic Begins iPort Rail Doncaster Upgrade for Verdion

Winvic Begins iPort Rail Doncaster Upgrade for Verdion

Winvic Construction Ltd, a leading main contractor that specialises in the design and delivery of private and public sector construction and civil engineering projects, has commenced a multimillion pound upgrade to the iPort Rail inland port just outside Doncaster. Works are due to be handed over to new client –

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Drone footage and timelapse show construction of first NHS National Rehabilitation Centre continues at pace

Drone footage and timelapse show construction of first NHS National Rehabilitation Centre continues at pace

Newly-released drone footage, images and timelapse show progress of National Rehabilitation Centre (NRC) due to open in 2025. Construction of the first NHS National Rehabilitation Centre – a 70-bed purpose-built facility near Loughborough – continues to progress, with the concrete frame of the building almost complete. The £105million NRC project

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Muir Construction completes state of the art veterinary innovation centre

Muir Construction completes state of the art veterinary innovation centre

Family-run developer, Muir Construction, has officially completed a state-of-the-art innovation hub for Scotland’s Rural College (SRUC) in Inverness, which was opened this week by HRH The Princess Royal The all-newRural and Veterinary Innovation Centre (RAVIC) is located at the Highlands and Islands Enterprise (HIE) Inverness Campus – which forms the heart

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Knauf Insulation launches ‘gateway-ready’ rainscreen cavity systems

Knauf Insulation launches ‘gateway-ready’ rainscreen cavity systems

Knauf Insulation has launched Rocksilk® RainScreen Cavity Systems, a range of complete tested systems designed to simplify specification and support compliance in cladding and masonry façades. The systems consist of sheathing insulation, fixings, and cavity barriers. “The Building Safety Act places much more scrutiny on everyone working on high-risk buildings,” said

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Why Modular Construction in the Commercial Sector Stacks Up

Why Modular Construction in the Commercial Sector Stacks Up

With the recent focus on the modular housebuilding industry, Richard Hipkiss, Development Director of the Modular and Portable Building Association (MPBA), considers why the outlook in mature commercial markets is on a different trajectory. Vast investment is required to set up advanced manufacturing facilities and production lines work best when

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How to manage stress during DIY projects, according to experts

How to manage stress during DIY projects, according to experts

As a leading retailer of DIY tools and building materials, Toolstation conducted a new study into the relationship between stress and DIY tasks. The study used a sentiment analysis of 100,000 Reddit comments about DIY to determine which tasks users found to be the most stressful. They also partnered with

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Latest Issue
Issue 324 : Jan 2025

March 28, 2024

Winvic Begins iPort Rail Doncaster Upgrade for Verdion

Winvic Begins iPort Rail Doncaster Upgrade for Verdion

Winvic Construction Ltd, a leading main contractor that specialises in the design and delivery of private and public sector construction and civil engineering projects, has commenced a multimillion pound upgrade to the iPort Rail inland port just outside Doncaster. Works are due to be handed over to new client – pan-European logistics real estate specialist Verdion – in autumn 2025. iPort Rail sits within iPort, the UK’s most advanced multimodal logistics hub, offering 6 million sq ft of logistics and industrial space on an 800 acre site at the heart of the UK’s rail network and within 5 minutes of the M18.  The terminal extension works will double its current size and storage capacity and increase number of trains that the terminal can accommodate each day, increasing the long distance, low carbon movement of goods. They have been commissioned following agreement with MSC-subsidiary MEDLOG to take over operations of the terminal, which commenced earlier this year.  A specialist, robust reinforced concrete mix has been designed, comprising 45kg/m3 of 3D 55-60 steel fibres. It has the capacity to hold the weight of five stacked containers and is robust enough to withstand the regular movement of reach stackers while limiting both tyre wear and ongoing maintenance.      The extension works will also comprise the installation of drainage and services, the construction of a new welfare unit, gatehouse and landscaping. All activity has been planned to minimise disruption to the facility’s existing customers, which includes businesses based at iPort as well as others across the region. Rob Cook, Winvic’s Director of Civils and Infrastructure, said: “We’re delighted that our credentials in constructing Strategic Rail Freight Interchanges and our expertise in pouring robust, reinforced concrete slabs has resulted in Verdion putting their trust in us to complete these works. We look forward to working closely with the team over the next few months as we deliver the scheme safely and swiftly.” John Clements, Executive Director of Verdion, said: “There is significant untapped potential here at iPort to increase rail freight provision and support national and international supply chains. Our agreement with MEDLOG creates a strong platform for future growth and we are pleased to be making good progress with the appointment of Winvic and its start on site.” RLB is advising on Project Management, Cost Management and Quality Control. For more information on Winvic, the company’s latest project news and job vacancies please visit www.winvic.co.uk. Join Winvic on social media – visit X (formerly Twitter) @WinvicLtd – and LinkedIn.   Building, Design & Construction Magazine | The Choice of Industry Professionals

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Drone footage and timelapse show construction of first NHS National Rehabilitation Centre continues at pace

Drone footage and timelapse show construction of first NHS National Rehabilitation Centre continues at pace

Newly-released drone footage, images and timelapse show progress of National Rehabilitation Centre (NRC) due to open in 2025. Construction of the first NHS National Rehabilitation Centre – a 70-bed purpose-built facility near Loughborough – continues to progress, with the concrete frame of the building almost complete. The £105million NRC project aims to transform rehabilitation care, research, and training in the UK, and is due to open to patients next year. This specialist facility combines NHS care with research and innovation from our two academic partners – the University of Nottingham and Loughborough University – and is part of the Government’s New Hospital Programme. The Stanford Hall Rehabilitation Estate near Loughborough, already home to the Defence Medical Rehabilitation Centre which opened in 2018, was carefully selected as the site for the NRC to bring together these two centres of excellence and drive rehabilitation standards both nationally and internationally. The construction is being carried out by IHP, a joint venture between VINCI Building and Sir Robert McAlpine. Ryan McCormack, Project Director for the Construction for the NRC programme, explained that an impressive amount of progress had been made in first six months of the build. He said: “A huge amount of work over recent years has gone into the design, development and construction of the NRC, and the difference between where we were in September when we had just started the build, and where we are today is exciting. Our vision of the NRC is really taking shape. “The build hasn’t been without its challenges – it’s always difficult trying to continue construction throughout the winter months. “Inclement weather has impacted work due to high winds, excessive rain, and freezing temperatures, resulting in the rescheduling of concrete pours and preventing the use of cranes in these conditions, both of which are vital in the progress of construction of the main NRC frame.  “However, IHP continued to adapt their plans during the poor weather, and I’m pleased that we are on track to complete construction in Spring 2025.” Drone footage shows the five main pavilions of the ground floor of the NRC – Facilities Management, the café and staff area, the innovation and education pavilion, patient zone and research pavilion, and the main gym and therapy space. The latest footage also shows the progress of the first and second floors which are nearing completion – these will house the south-facing patient bedrooms overlooking the Leicestershire countryside, as well as some treatment spaces. In addition, the onsite energy centre frame is almost complete and will be the first part of the NRC design to be built. The design of the NRC uses modern methods of construction and will be highly energy efficient, with plans for the building to be carbon neutral to support the NHS ambition to be Carbon Net Zero by 2045. Work continues to integrate the Smart Hospital design to make the NRC as digitally advanced as possible, with the capability to incorporate additional cutting-edge technology in the future. Find out more about the construction of the NRC on our NRC website. Building, Design & Construction Magazine | The Choice of Industry Professionals

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Muir Construction completes state of the art veterinary innovation centre

Muir Construction completes state of the art veterinary innovation centre

Family-run developer, Muir Construction, has officially completed a state-of-the-art innovation hub for Scotland’s Rural College (SRUC) in Inverness, which was opened this week by HRH The Princess Royal The all-newRural and Veterinary Innovation Centre (RAVIC) is located at the Highlands and Islands Enterprise (HIE) Inverness Campus – which forms the heart of the Scottish Highlands’ thriving bioscience sector.  The building was designed by Threesixty Architecture, Narro Associates and Rybka, and project managed by Currie & Brown, assisted by cost consultants Thomson Gray, who all collaborated closely with Muir Construction throughout the delivery of the project. Enhancing energy-efficiency, Muir Construction worked closely with the centre’s designers and structural engineers to incorporate a number of passive design measures throughout.  The structure has been designed using hybrid mass timber and steel frame, with bespoke insulated timber components with fire protective qualities manufactured by Muir Construction’s sister company – Muir Timber Systems – exceeding strict building standards and complementing the raw, natural feel of the building’s interior.  The new facility provides a modern knowledge cauldron to enhance collaborative learning and development. This offers an exciting and inspiring space in which academia, business and research and development can come together to drive forward the latest industry innovations. This also supports the growth of Scotland’s life sciences sector on a global scale. SRUC teams based in Inverness, including consultants, researchers and members of Vet Services, will all be located at the facility with a key focus on animal health, infectious disease control and zoonotic disease research. It will also build key connections in human health through close collaboration with NHS Highland and University of the Highlands and Islands. The centre is also set to bring a number of economic benefits to the wider community, using technology and big data expertise to create new jobs and support new and existing businesses in the industry. With distinctive cladding around its exterior, the building’s one-of-a-kind 11,450 square foot design is centred around a vibrant atrium. This brings all aspects of the facility together to encourage social interaction, and focuses on the use of height, colour and natural materials.  Full height glazing maximises daylight and creates a welcoming environment for visitors.  The building comprises superb new lecture, workshop and community events spaces. These are designed to enhance knowledge sharing by facilitating industry talks, presentations and showcasing of the latest innovations.  A necropsy suite for wildlife, main office areas and high-quality laboratory spaces located in “The Blue Jewel” – recognised through its rich colour and spacious surroundings – have also been incorporated to support the development of new products and services, as well as industry-focused research. Martin Smith, CEO of Muir Group, said: “We’re thrilled to have played a key role in bringing this new, exciting bioscience facility to Scotland. The project had an extremely unique brief and we’re delighted to have gone above and beyond to exceed our client’s expectations. Seeing HRH The Princess Royal open this facility demonstrates just how important this new building will be for the Highlands. Patrick Reel, Managing Director of Muir Construction, said: “The requirements for the centre provided a great opportunity to bring several of our divisions at Muir together, to not only build the exceptional facility, but also create bespoke high performance timber panelling that creates a distinctive feature throughout.  “Using building materials with lower embodied carbon and working with the design team to create a space that uses less energy, we have created a building that is truly sustainable. “This exciting building will play a major role in bringing local organisations together. It provides a high quality facility which will make a great impact across the country’s science industry for years to come.”  SRUC Principal and Chief Executive Wayne Powell said: “We are delighted with our state-of-the-art Rural and Veterinary Innovation Centre, which will enable us to build new links between science and industry to help address planetary health challenges and grow the natural economy. “Sustainability is at the heart of everything we do and was central to the building’s design, reflecting SRUC’s commitment to preserving natural resources.” Richard Scott, Project Architect at Threesixty Architecture, said: “High sustainability targets and our people first approach, combined with strong concepts informed the design of this project to successfully create an all-encompassing space in which academia, research and development can thrive together. “Working collaboratively with Muir Construction, Muir Timber Systems, SRUC and all our partners, we’re excited to see this ambitious vision come to life and we’re confident it provides a dynamic collaborative space for everyone to enjoy. Collaborating with both Muir Construction and Muir Timber Systems was a key factor in creating such a truly unique building that will play a significant role in SRUC’s future.” Building, Design & Construction Magazine | The Choice of Industry Professionals

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Knauf Insulation launches ‘gateway-ready’ rainscreen cavity systems

Knauf Insulation launches ‘gateway-ready’ rainscreen cavity systems

Knauf Insulation has launched Rocksilk® RainScreen Cavity Systems, a range of complete tested systems designed to simplify specification and support compliance in cladding and masonry façades. The systems consist of sheathing insulation, fixings, and cavity barriers. “The Building Safety Act places much more scrutiny on everyone working on high-risk buildings,” said Luke Davies, Rock Mineral Wool Product Manager at Knauf Insulation. “The ‘gateways’ it introduces, plus the ever-stricter compliance criteria of the Building Regulations, mean it’s never been more important to get your specification right. That’s why we’ve launched these systems – to make it easier for specifiers to meet these challenging requirements with a single system, backed up by rigorous test data.” The Rocksilk® RainScreen Cavity Systems combine existing Knauf Insulation rainscreen products with a series of new cavity barrier solutions, including open state cavity barriers with an intumescent strip, a closed state cavity barrier, and further additions to Knauf Insulation’s innovative face-fixed masonry cavity barrier range launched last year. The full range of cavity barriers enables specifiers to choose the system that best meets their fire performance needs, confident it has been tested to the relevant standards. Rocksilk® RainScreen Cavity Systems can be used with the major substrate types, including blockwork, steel, and timber. The full range of cavity barriers consists of: Rocksilk® RainScreen FireStop Slab is a cavity barrier manufactured from rock mineral wool, suitable for use as a vertical cavity barrier in buildings with a ventilated cavity, and vertically and horizontally in buildings with masonry façades. Rocksilk® RainScreen OSCB and OSCB Plus are horizontal cavity barriers manufactured from rock mineral wool, shrink wrapped with a reactive intumescent strip, for use in ventilated cavities up to 450mm. Rocksilk® RainScreen FFCB is a patented cavity barrier made from rock mineral wool, that is designed to be face-fixed to Rocksilk® RainScreen Slab as the masonry façade is constructed. It is non-combustible with the best possible Euroclass A1 reaction to fire classification and is manufactured using our unique bio-based binder, ECOSE® Technology. It is the only cavity barrier that can be fixed to the face of the sheathing insulation without needing to cut into it, which reduces waste, saves time and protects performance. Each cavity barrier has been tested as part of a system with Rocksilk® RainScreen Slab sheathing insulation to provide fire resistance in the appropriate rainscreen façade applications. Rocksilk® RainScreen Slab sheathing insulation is non-combustible rock mineral wool and suitable for use in higher-risk buildings, and at any height. Rocksilk® RainScreen Slab has Agrément certificates from the BBA for the broadest range of build-ups and the widest range of thicknesses of any rainscreen solution on the market. For more information about Knauf Insulation Rocksilk® RainScreen Cavity Systems, visit knaufinsulation.co.uk/rainscreen-cavity-systems. Building, Design & Construction Magazine | The Choice of Industry Professionals

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Why Modular Construction in the Commercial Sector Stacks Up

Why Modular Construction in the Commercial Sector Stacks Up

With the recent focus on the modular housebuilding industry, Richard Hipkiss, Development Director of the Modular and Portable Building Association (MPBA), considers why the outlook in mature commercial markets is on a different trajectory. Vast investment is required to set up advanced manufacturing facilities and production lines work best when demand is steady, and utilisation is high. But as we all know, construction is an unpredictable business – particularly in the housing sector, as we are currently witnessing. The underlying challenges of the housing shortage are much more complex and political than simply finding a quicker way to build. Manufacturing facilities require a substantial investment of time and money to set up and need a constant throughput of work to provide a return on that investment. The stop start nature of residential construction is not conducive to keeping a factory running at capacity all the time. This is why so many of our members operate in sectors such as healthcare and education where modular approaches have been successfully used for decades. Leading modular manufacturers strive to develop long-term strategic relationships by developing skills and sector specialisms. A healthier pipeline of future work allows modular players to optimise their products and develop their production capabilities. For innovative construction methods to become a preferred alternative that can truly compete with traditional methods, strategic alignment between modular producers and construction clients, particularly in the public sector – are mutually beneficial. The benefits of volumetric modular buildings come from the industrialisation of key construction tasks. MPBA members aim to standardise, streamline and automate major parts of the value chain. To get that right, modular companies need best-in-class manufacturing capabilities, including sophisticated digital design platforms and lean, efficient production lines. Investment in digital technologies such as Artificial Intelligence (AI), Internet of Things (IoT), 3D printing and real-time data analytics – is happening at pace. It is standard practice for Building Information Modelling (BIM) to be embedded into the design and advanced manufacturing processes involved in modular construction. Increasing technological advancements coupled with the advantages provided by modular construction such as vastly reducing building schedules and cost without impacting on quality, together with sustainability gains such as reduction in construction carbon and material waste – are contributing to demand in the commercial sector. Evidencing Value Pre-Manufactured Value (PMV) is another driving force in the specification of volumetric technology in public projects – particularly in the healthcare and education sectors. PMV is a core metric for measuring the level of MMC in a project and is central to the UK government’s procurement programmes. To secure a contract, suppliers are required to show that pre-manufacturing will account for at least 70% of their construction cost, which plays to the strength of a volumetric modular approach. Traceability and Accountability Since 2016 the BIM mandate has required UK public sector construction projects to use BIM technology. This has helped speed up the pace of adoption during the design and construction phases. It has been predicted that government intervention around the ‘golden thread’ will accelerate things further. Central to the concept is guaranteeing the traceability and availability of project data and all decisions relating to the design, construction, safety performance and maintenance of the building. The ‘thread’ involves the information handed over at the completion of a project which must be right from the start of client ownership and then must remain accurate throughout the building’s lifecycle. With traditional construction often key information such as product specification and maintenance details are not complete or accurate at the point of client handover which means the golden thread required for optimal running and safety cannot be achieved. As an established method of sharing building lifecycle data across design, construction and operation – BIM is also regarded as integral to achieving a golden thread. Accurate and Reliable Information With volumetric modular construction all data can be validated and coordinated as part of a structured process, which helps provide accurate and reliable information for clients at the point of handover. It also means it is easier to identify what products and material specifications were used on previous projects should any legislation changes occur. With its powerful combination of controlled deliverables and customisable outputs, modular construction provides cost and time efficiencies together with the repeatable quality and safety – meeting the key drivers and stringent protocols demanded by the commercial sector. About MPBA  The MPBA plays a key role in the connecting of sectors in the modular and portable building industry. The association collaborates with specialist technical advisors to enhance innovation in the design and manufacture of modular buildings. These can be designed and manufactured from timber or steel in any size and shape to meet individual client needs while ensuring full compliance with Building Regulations. To discover how modular technology can benefit construction projects go to: www.mpba.biz Building, Design & Construction Magazine | The Choice of Industry Professionals

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Truline Designs for the senses - Stunning, new community hub launches as a day to night, sensory venue

Truline Designs for the senses – Stunning, new community hub launches as a day to night, sensory venue

The latest in a long line of construction, fit out and design projects for Manchester Metropolitan University has been completed by Wigan based Truline Construction and Interior Services Ltd. A new, community hub for the Student Union at MMU’s Birley campus, Unit One, been innovatively designed and built by Truline. Unit One is a project for MMU that has been designed to appeal to all senses while ensuring it was a place that was fit for purpose, welcoming and encourages a longer dwell time. The venue aims to be a destination for both students and local residents and changes from a café during the day to a bar venue in the evening with live entertainment. The designers chose contrasts of texture with reclaimed timber on the front of the counter / bar and tactile fabric in colour pops for the soft furnishings. The fluted back of the banquette seating area is covered in a vibrant blue fabric and the contrasting textures beg to be touched. Acoustics have been carefully considered within the design. Bright yellow, geometric felt light fittings work with the planting scheme and acoustic wood slat wall to help ensure the sound is comfortable whether that’s day time or evening. The ceiling is a feast for the eyes with the exposed air vents, ducts and piping creating an industrial feel. Aesthetically pleasing LED light tubes have been added for further interest to keep the eyes engaged. Bright yellow, which matches the geometric light fittings, was chosen for the tiling to reflect the university brand colours and this is contrasted with orange and blue pops of colour on the chairs. The venue itself takes care of the smell and taste sensory experience with the delicious aroma of freshly ground coffee striking guests as soon as they walk in, and the homemade cakes, pastries and other snacks tempt the taste buds. Mike Hyde, Managing Director, from Truline Construction, commented: “This project is the latest with our longstanding client, MMU. We have been a trusted partner since 2016, working collaboratively with MMU to successfully deliver planned maintenance and refurbishment projects in excess of £12m during this period. Unit One was our first design project for the Student Union at MMU and hugely enjoyable. Our project team worked hard to ensure the space was delivered on time and within budget. Ultimately, we are proud to have created an attractive and inviting space for staff, students and local Hulme community residents to enjoy.” The practicalities of a day to night venue are also considered by the Truline Construction team. This includes dozens of plug sockets for remote working, a range of seating from more formal upright areas for dining, comfy chairs to lounge in and variety of options for work spaces. The option to sit at high breakfast bar stools also changes the energy within Unit One. Seating in the large windows makes the most of the natural light while the view is softened with hanging plants to add a level of privacy to those seats. The lighting can also be altered to have a huge impact of the mood and reflect the time of day or night transforming it totally from casual coffee shop into buzzing bar. Louise White, head of finance and performance, from MMU: “Truline Construction totally understood the look and feel of what we were looking for and have created a welcoming space that feels part of MMU and is also a destination for local residents. It was key to create a space that supports a circular economy and encourages longer dwell time whether that’s for work or pleasure. Both have been perfectly catered for and since opening it’s been a hugely popular venue.” Truline Construction is a leading commercial interior design and construction provider and is a living wage employer. Employing over 50 people in the north west, Truline offers a full service from design to installation. For more information, please visit https://truline-cis.co.uk/ <https://truline-cis.co.uk/> and to read more about designing for the senses, please visit https://truline-cis.co.uk/2024/03/12/commercial-interior-design-for-the-senses/ <https://truline-cis.co.uk/2024/03/12/commercial-interior-design-for-the-senses/ Building, Design & Construction Magazine | The Choice of Industry Professionals

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How to manage stress during DIY projects, according to experts

How to manage stress during DIY projects, according to experts

As a leading retailer of DIY tools and building materials, Toolstation conducted a new study into the relationship between stress and DIY tasks. The study used a sentiment analysis of 100,000 Reddit comments about DIY to determine which tasks users found to be the most stressful. They also partnered with clinical psychologist, Dr Gurpreet Kaur, to explain how people can mitigate stress when undertaking projects. The 10 most stressful DIY tasks The data shows that homeowners are most agitated when installing new flooring, with this mammoth job taking the top spot as the most stressful DIY task.  Coming in second and third are carpet cleaning and carpet removal, undoubtedly demanding tasks. In fourth place comes fixing damp, followed by plumbing leaks and roof repair. Home security measures such as installing locks and CCTV also evoke negative emotions in homeowners, coming in with a high stress score. Rounding out the table are drain issues and fitting new doors in spots nine and ten. Rank DIY Tasks Fear Expression Count Anger Expression Count Total Count of Emotion Stress Count Percentage Stress Most Stressful Score (out of 100) 1 Installing New Floor 2,212 1,880 26,432 4,092 15% 91 2 Carpet Cleaning 1,470 1,668 16,490 3,138 19% 88 3 Carpet Removal 1,128 1,094 12,008 2,222 19% 76 4 Fixing Damp 1,296 1,214 16,360 2,510 15% 71 5 Plumbing Leaks 1,189 915 12,781 2,104 16% 69 6 Roof Repair 1,148 1,116 14,631 2,264 15% 68 7 Home Security 930 735 92,13 1,665 18% 68 8 General Upkeep 870 765 10,239 1,635 16% 62 9 Drain Issues 430 360 4,372 790 18% 57 10 Fitting New Doors 864 689 11,394 1,553 14% 55 (Source; Reddit Sentiment Analysis, 2023)  Many of these tasks require specialist tools and a great deal of expertise, which is why the average homeowner may find these particularly stressful. If you find yourself daunted by the idea of a large DIY task and don’t have the proper tools or skillset, it’s much better to rely on a trustworthy tradesperson than to suffer at home. Not only will the task be done quicker and with less stress, but your project will be finished to professional standards. How to know if a DIY project is causing excessive stress or anxiety Dr Gurpreet says: “Whilst DIY projects can be fulfilling and empowering, they can also be related to high levels of stress.  It’s good to get into the habit of recognising common signs and symptoms of stress and anxiety so that you can manage it more effectively.  “Signs and symptoms of stress will vary for everybody, but psychologists encourage people to be aware of four main areas: 1. Changes in your body in terms of increased heart rate, breathlessness, tightness or tension. 2. Changes in your behaviours, such as avoiding things, using coping strategies like smoking, eating or drinking alcohol more or less than usual. 3. Changes in your emotions which may be more intense than usual, or feeling more ‘zoned out’. 4. Changes in your thoughts in terms of what you are thinking about and how much you are thinking about it. If you notice changes, it’s important to backtrack the change/s to when they first started happening to find a triggering event that caused the changes.” How to manage stress during DIY, according to a psychologist Dr Gurpreet says: “Learning to manage stress is a skill which can be developed over time. A very important aspect of this is learning to recognise when the stress is building. Learning to do this by looking for changes in thoughts, emotions, behaviours, or bodily changes will help. It might be useful to think back to times when you have experienced stress before and think about how that stress showed up. “The most important thing to remember is that if we are feeling stressed, the brain is most likely in threat mode, which means it’s priming us for a fight, flight, freeze or appease response. Learning to intervene with this through deep breathing, taking breaks from walks, talking, and laughing with loved ones or reframing or challenging negative thoughts can help to calm stress. “The best thing to work on initially is relaxing the body and training the brain to learn to switch off the threat response and put safe mode on again. This can be done by bringing more oxygen into the bloodstream and slowing breathing down. A quick technique to learn is the 4-4-8 method to help with this. Breathe in through your nose for four seconds. Hold your breath, while making sure not to tense your body, for four seconds and breathe out through your mouth for eight seconds like you are breathing out through a straw. Do this five to ten times and your mind will learn to relax.”  Building, Design & Construction Magazine | The Choice of Industry Professionals

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