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Parent Mental Health

Revitalise Your Mind: Cold Dipping and Parent Mental Health Day

Introduction

In the fast-paced world of parenthood, where the daily routine often resembles a whirlwind of nappies, school runs, and endless demands, it’s all too easy for parents to forget to take a moment for themselves. The relentless juggling act of caring for our little ones, managing households, and trying to maintain some semblance of a personal life can leave even the most resilient of parents feeling drained and overwhelmed.

But here’s the thing: your mental health matters. It’s not a luxury or a selfish indulgence; it’s a fundamental necessity for your well-being and your ability to be the best parent you can be. In this blog post, we’re going to explore a unique approach to revitalising your mind and enhancing your mental health – cold dipping. Yes, you read that right! Cold dipping, often associated with invigorating cold water, has been gaining attention for its potential benefits, and we’ll delve into how it can make a significant difference in your life as a parent.

So, if you’re a parent feeling the weight of the world on your shoulders, or if you’re simply curious about innovative ways to boost your mental well-being, keep reading. We’ll discuss the science behind cold dipping, the mental health benefits it offers, and how you can seamlessly incorporate it into your busy parenting routine. Plus, we’ll introduce the concept of “Parent Mental Health Day,” a dedicated occasion for self-care and rejuvenation. It’s time to put your well-being first and discover how cold dipping and a focus on mental health can help you be the best parent you can be.

Understanding Parent Mental Health

Parenthood is a beautiful journey filled with love, joy, and unforgettable moments. However, it’s also a journey that comes with its fair share of challenges and pressures. From sleepless nights with newborns to the constant juggling act of managing a household, work, and childcare, the responsibilities of being a parent can take a toll on one’s mental health.

What Is Parent Mental Health?

Parent mental health refers to the emotional and psychological well-being of parents as they navigate the complex and often demanding responsibilities of raising children. It encompasses their mental and emotional state, coping mechanisms, and overall happiness in their role as caregivers.

The Challenges Faced by Parents

Parenting can be incredibly rewarding, but it’s not without its challenges. Here are some common stressors that parents face:

Lack of Sleep: The early years of parenting are notorious for sleepless nights. Frequent awakenings and erratic sleep schedules can lead to exhaustion and irritability.

Time Constraints: Balancing work, household chores, and childcare can leave parents with little time for themselves or for relaxation.

Financial Pressures: The cost of raising children, including education, healthcare, and everyday expenses, can cause financial stress.

Social Isolation: Parenting can be isolating, especially for stay-at-home parents or those with limited access to social support networks.

Worry and Anxiety: Concerns about a child’s well-being, development, and future can lead to persistent worry and anxiety.

The Importance of Parent Mental Health

Maintaining good mental health as a parent is not just about personal well-being; it directly impacts your ability to provide a nurturing and supportive environment for your children. When parents are mentally healthy, they are better equipped to:

Cope with Stress: Resilience is key in handling the challenges of parenthood. Good mental health helps parents manage stress effectively.

Build Stronger Relationships: Healthy parent-child relationships are built on a foundation of emotional well-being.

Model Healthy Behaviours: Children often learn how to manage their emotions and stress by observing their parents.

Make Informed Decisions: Clear thinking and emotional balance are essential for making informed decisions on behalf of your children.

Enjoy the Journey: Parenthood is a precious time, and being mentally healthy allows you to savour every moment and create lasting memories.

In essence, your mental health as a parent is not a luxury; it’s a crucial aspect of providing the best possible upbringing for your children. It’s about striking a balance between self-care and caregiving, ensuring that you have the emotional reserves to be the loving and patient parent your children need.

In the following sections, we will explore how activities like cold dipping can contribute to maintaining and improving parent mental health. But before we dive into that, let’s delve into the science behind cold dipping and its potential benefits.

The Science Behind Cold Dipping

Before we explore how cold dipping can benefit parent mental health, it’s essential to understand the science behind this intriguing practice. Cold dipping, often referred to as cold immersion or cold therapy, involves immersing your body in cold water, typically for a short duration. It might sound challenging, but the potential benefits make it worth considering.

A Brief History of Cold Dipping

Cold water immersion is not a recent fad; it has a rich history dating back centuries. Various cultures around the world have used cold water for therapeutic purposes, from the ancient Romans who built cold plunge baths to the Nordic tradition of winter swimming. These practices were believed to enhance physical and mental well-being.

Physiological Effects of Cold Immersion

So, what happens to your body when you expose it to cold water? The response is both fascinating and well-documented:

Vasoconstriction and Vasodilation: When you enter cold water, your blood vessels constrict (vasoconstriction) to conserve heat and redirect blood flow towards your core. This is followed by vasodilation, where the blood vessels expand once you adapt to the cold. These cycles of constriction and dilation stimulate circulation and may have a positive impact on cardiovascular health.

Release of Endorphins: Cold water immersion triggers the release of endorphins, the body’s natural feel-good chemicals. This can lead to an immediate mood lift and a sense of well-being.

Increased Metabolism: Your body expends energy to stay warm when submerged in cold water. This can result in an increased metabolic rate, potentially aiding weight management.

Reduced Inflammation: Cold therapy is believed to have anti-inflammatory effects, which may help with recovery from physical exercise or reduce inflammation-related discomfort.

Enhanced Immunity: Some studies suggest that regular cold exposure can stimulate the production of white blood cells, strengthening the immune system.

How Cold Dipping Can Influence Mental Well-being

While the physical benefits of cold dipping are intriguing, it’s the potential impact on mental well-being that we’re particularly interested in. Here’s how cold dipping may contribute to mental health:

Stress Reduction: The release of endorphins during cold immersion can induce feelings of relaxation and reduce stress levels.

Improved Mood: Many individuals report an enhanced mood and reduced symptoms of anxiety and depression after cold dipping sessions.

Enhanced Resilience: Facing the discomfort of cold water can help build mental resilience, allowing you to better cope with challenges in everyday life.

Increased Focus and Alertness: Cold immersion can sharpen mental focus and increase alertness, which can be beneficial for busy parents juggling numerous responsibilities.

While cold dipping may not be suitable for everyone, and precautions should be taken, the science behind its potential benefits is intriguing. In the next section, we’ll delve deeper into how cold dipping can be harnessed to improve parent mental health, providing you with a unique tool to revitalise your mind in the midst of the demands of parenthood.

Benefits of Cold Dipping for Parent Mental Health

Now that we’ve explored the science behind cold dipping, it’s time to dive into how this practice can specifically benefit the mental health of parents. The demands of parenthood can be all-encompassing, but integrating cold dipping into your routine may be the refreshing change you need. Here are some of the key mental health benefits:

1. Stress Reduction

Parenting is often synonymous with stress. The constant juggling act of responsibilities, combined with the emotional demands of caregiving, can leave parents feeling overwhelmed. Cold dipping offers an effective way to combat stress.

When you immerse yourself in cold water, your body releases endorphins, which are natural stress-busters. These “feel-good” chemicals promote a sense of relaxation and overall well-being, helping to alleviate the tensions of daily life. By incorporating cold dipping into your routine, you can find a moment of tranquillity amidst the chaos of parenting.

2. Mood Enhancement

Parenting can sometimes lead to mood swings and emotional exhaustion. Cold immersion can work wonders in this department. The rush of endorphins and the sensation of invigoration that comes from the shock of cold water can have an immediate and positive impact on your mood.

Many individuals who practice cold dipping report feeling more upbeat and cheerful after their sessions. This mood enhancement can be a valuable asset when dealing with the daily challenges of parenthood and maintaining a positive atmosphere for your family.

3. Anxiety and Depression Management

The mental health benefits of cold dipping extend beyond momentary mood improvement. Regular cold therapy has been associated with a reduction in symptoms of anxiety and depression. While it should not replace professional treatment when needed, it can be a valuable complementary practice.

If you’re a parent experiencing the emotional weight of constant worry or the lows of depression, exploring cold dipping alongside other therapeutic approaches may offer a natural and holistic way to manage these challenges.

4. Building Mental Resilience

Parenting often calls for resilience in the face of adversity. Cold dipping, with its discomfort and initial shock, can help you build mental toughness. When you willingly face the challenge of cold-water immersion, you’re training your mind to adapt and overcome discomfort.

This mental resilience can be invaluable in navigating the various stressors of parenting, from sleepless nights with infants to teenage tantrums. By developing the ability to stay calm and composed during difficult moments, you’ll be better equipped to handle the ups and downs of parenthood.

5. Enhanced Focus and Clarity

The improved circulation and increased alertness that come from cold dipping can help parents stay focused and alert. This can be especially beneficial when multitasking or trying to meet the demands of a hectic parenting schedule.

By incorporating cold dipping into your routine, you can enhance your cognitive abilities, making it easier to tackle tasks efficiently and make informed decisions as a parent.

In conclusion, cold dipping offers a unique and refreshing approach to improving parent mental health. Its stress-reducing, mood-enhancing, and resilience-building properties can be powerful tools in the toolkit of any parent. However, it’s essential to approach cold dipping with caution, especially if you’re new to it. In the next section, we’ll discuss how to prepare for a cold dipping experience safely, ensuring that you can reap these mental health benefits without any undue risks.

Preparing for Your Cold Dipping Experience

Now that we’ve explored the mental health benefits of cold dipping, you might be eager to give it a try. However, before you take the plunge (literally), it’s crucial to prepare adequately. Cold dipping can be a shock to the system, so taking the right precautions and being well-prepared can ensure a safe and enjoyable experience. Here’s how to get ready:

1. Consult with a Healthcare Professional

If you have any underlying health conditions or concerns, it’s wise to consult with your healthcare provider before attempting cold dipping. Conditions like heart problems, respiratory issues, or Raynaud’s disease can affect your ability to tolerate cold water. Your doctor can provide guidance on whether cold immersion is suitable for you.

2. Choose the Right Location

Select a safe and suitable location for your cold dipping experience. If you have access to a natural body of cold water, such as a lake or river, make sure it’s free from hazards like strong currents or sharp rocks. Alternatively, you can use a cold plunge pool or a cold shower at home. Ensure that the environment is clean and hygienic. Why not try one of our Cold Pods?

3. Dress Appropriately

Wearing the right clothing is essential for cold dipping. Opt for a swimsuit or clothing that covers your body adequately. If you’re in an outdoor setting, consider wearing neoprene gloves and booties to keep your extremities warm. Don’t forget to wear a warm hat to protect your head from the cold.

4. Start Slowly

If you’re new to cold dipping, it’s essential to start slowly and gradually increase the duration and intensity of your sessions. Begin with brief immersions and gradually extend the time as your body adapts. Avoid staying in the cold water for too long, especially during your first few attempts.

5. Be Mindful of the Temperature

The water temperature matters. Ideally, it should be cold but not freezing. Extremely cold water can be dangerous, so use your judgment and take local weather conditions into account. If you’re using a cold plunge pool, adjust the temperature to a comfortable but challenging level.

6. Stay Hydrated and Well-Fed

Cold immersion can temporarily increase your heart rate and metabolism. Make sure you’re well-hydrated and have had a light meal at least an hour before your cold dipping session. Avoid alcohol or caffeine, as these substances can interfere with your body’s response to cold.

7. Have a Warm Space Ready

After your cold dipping session, it’s crucial to have a warm space or blankets ready to wrap yourself in. Your body will need to rewarm itself, and having a warm environment will aid in this process. Avoid rushing to take a hot shower immediately after cold dipping, as this can be too abrupt for your body.

8. Listen to Your Body

Finally, always listen to your body during the cold dipping experience. If you start to shiver uncontrollably or feel extremely uncomfortable, it’s time to exit the cold water and warm up. There’s no need to push yourself to the limit; safety should always be your top priority.

By taking these precautions and being prepared, you can make your cold dipping experience safe and enjoyable. In the next section, we’ll discuss how to incorporate cold dipping into your busy parenting routine, ensuring that it becomes a valuable tool for improving your mental health.

Incorporating Cold Dipping into Your Parenting Routine

Now that you’re familiar with the mental health benefits of cold dipping and how to prepare for it, you might be wondering how to fit this practice into your already hectic parenting schedule. The good news is that with a little creativity and planning, you can seamlessly integrate cold dipping into your daily routine. Here are some tips for busy parents:

1. Morning Routine

Consider adding a cold dip to your morning routine. Before your children wake up or after they’ve left for school, a quick cold immersion session can help kickstart your day with energy and mental clarity. It’s like a natural cup of coffee, minus the jitters.

2. Family Bonding

Get your children involved! Cold dipping can be a fun family activity. If you have a safe, shallow pool or a cold plunge tub, encourage your kids to join you for a refreshing dip. Just be sure to adapt the experience to their comfort level, and always supervise them closely.

3. Lunch Break

If you work from home or have a flexible schedule, consider using your lunch break for a short cold dipping session. It can serve as a midday energy boost and help you return to work with a clear mind.

4. Evening Relaxation

After a long day of parenting, once your children are in bed, take some time for yourself. A cold dip in the evening can help you unwind, de-stress, and prepare for a restful night’s sleep.

5. Weekend Wellness

If weekdays are too hectic, reserve the weekends for longer and more immersive cold dipping sessions. Use this time as an opportunity for self-care and rejuvenation.

6. Combine with Other Activities

You can combine cold dipping with other healthy habits. For example, follow your cold immersion with a short meditation session or some gentle stretching exercises. This combination can provide a holistic approach to mental and physical well-being.

7. Set Realistic Goals

Remember that consistency is key, but it’s okay to start small. Set realistic goals for your cold dipping practice. Begin with short sessions and gradually increase the duration as your body adapts.

8. Use Parent Mental Health Day

If you’re exploring the concept of “Parent Mental Health Day,” as mentioned earlier, designate this day as a special time for cold dipping and other self-care activities. Plan in advance and make it a recurring event on your calendar.

Incorporating cold dipping into your parenting routine doesn’t have to be complicated or time-consuming. It’s about finding moments throughout the day or week to prioritise your mental well-being. Remember that self-care isn’t selfish – it’s an essential part of being the best parent you can be.

In the next section, we’ll delve deeper into the concept of “Parent Mental Health Day” and provide suggestions for activities that can help you make the most of this special occasion.

Parent Mental Health Day

In the midst of the relentless demands of parenthood, it’s crucial to set aside time for yourself and prioritise your mental health. One way to do this is by dedicating a special day – “Parent Mental Health Day” – to focus on your well-being. This day is all about self-care, rejuvenation, and nurturing your mental and emotional health.

What Is Parent Mental Health Day?

Parent Mental Health Day is a day when you deliberately shift your focus from the responsibilities of parenting to your own mental well-being. It’s a reminder that taking care of yourself is not selfish but essential for your ability to be a loving, patient, and resilient parent.

Why Parent Mental Health Day Matters

Here’s why dedicating a day to your mental health is so important:

Recharge Your Batteries: Parenting can be draining, and everyone needs a break now and then. Parent Mental Health Day is your opportunity to recharge and regain your energy.

Strengthen Resilience: When you take time to care for your mental health, you’re building resilience. This resilience helps you bounce back from life’s challenges and setbacks.

Set a Positive Example: By prioritising your own mental health, you’re setting a positive example for your children. They learn that self-care is an essential part of a healthy life.

Improve Parent-Child Relationships: A relaxed and content parent is more likely to have positive interactions with their children. Parent Mental Health Day can enhance your parent-child relationships.

Activities for Parent Mental Health Day

Here are some activities you can consider for your Parent Mental Health Day:

Cold Dipping: Given the focus of this blog post, why not start with a refreshing cold dipping session? Enjoy the invigorating sensation and the mood-boosting benefits.

Mindfulness and Meditation: Engage in mindfulness exercises or meditation to relax your mind and reduce stress.

Nature Walk: Spend time in nature, whether it’s a hike in the woods or a leisurely stroll in the park. Nature has a calming effect on the mind.

Reading or Journaling: Dive into a good book or write in a journal to express your thoughts and emotions.

Spa Day at Home: Pamper yourself with a DIY spa day, complete with a bubble bath, facials, and soothing music.

Creative Outlet: Explore your creative side with activities like painting, crafting, or playing a musical instrument.

Yoga or Exercise: Engage in physical activities that promote relaxation and release endorphins.

Unplug from Technology: Disconnect from screens and spend quality time with loved ones or simply enjoy some solitude.

Remember that the activities you choose should be tailored to your preferences and what genuinely makes you feel rejuvenated. Parent Mental Health Day is about doing what brings you joy and relaxation.

Conclusion

Incorporating Parent Mental Health Day into your routine can be a game-changer for your well-being as a parent. It’s a day when you give yourself permission to focus on self-care, embrace moments of tranquillity, and revitalise your mind. By nurturing your mental health, you’re not only benefiting yourself but also creating a more positive and nurturing environment for your children. So, mark your calendar, plan your Parent Mental Health Day, and give yourself the gift of self-care and revitalisation.

Addressing Concerns and Safety Precautions

While cold dipping can offer numerous mental and physical health benefits, it’s essential to approach this practice with safety in mind. Addressing potential concerns and taking the right precautions is crucial to ensure a positive and safe experience, especially for parents who are new to cold immersion. Here are some important considerations:

1. Consultation with a Healthcare Professional

Before you embark on a cold dipping journey, consult with your healthcare provider, particularly if you have any pre-existing health conditions or concerns. Conditions such as heart problems, high blood pressure, or respiratory issues may require special attention. Your doctor can provide guidance on whether cold immersion is suitable for you and offer tailored recommendations.

2. Hypothermia Risk

Hypothermia occurs when your body loses heat faster than it can produce it, leading to a dangerous drop in body temperature. To mitigate the risk of hypothermia:

Monitor Water Temperature: Ensure that the water you’re immersing yourself in is not excessively cold. Extremely cold water poses a higher risk of hypothermia.

Limit Immersion Time: During your early cold dipping sessions, keep your time in the cold water short and gradually extend it as you become more accustomed to the sensation.

Stay Aware of Your Body: Pay close attention to how your body feels during the session. If you start shivering uncontrollably, feeling disoriented, or experiencing extreme discomfort, exit the water immediately and warm up.

3. Pre-existing Medical Conditions

Certain medical conditions or medications may increase your sensitivity to cold. These include conditions like Raynaud’s disease, which affects blood circulation to extremities, and medications that can impair your body’s ability to regulate temperature. If you have any of these conditions, consult your healthcare provider for specific guidance.

4. Cold Shock Response

When you first enter cold water, your body experiences a “cold shock response,” which can include an involuntary gasp, hyperventilation, and increased heart rate. To manage this response:

Enter Water Gradually: Instead of jumping in, ease yourself into the cold water slowly to give your body time to adjust.

Control Your Breathing: Focus on controlled and steady breathing to manage the initial shock response.

5. Safety Equipment

If you’re planning to cold dip in natural bodies of water, consider using safety equipment like buoyancy aids or wetsuits, especially if you’re new to the practice. These can provide added protection and comfort during your sessions.

6. Be Mindful of Weather Conditions

Pay attention to weather conditions before your cold dipping session. Extremely cold or windy weather can make cold immersion more challenging and increase the risk of hypothermia. Choose suitable days for your sessions.

7. Listen to Your Body

Always listen to your body during a cold dipping experience. If you start to feel unwell, excessively cold, or uncomfortable, exit the water promptly and seek warmth and shelter. Pushing through extreme discomfort is not advisable and can be unsafe.

8. Gradual Progression

If you’re new to cold dipping, start slowly and gradually increase the duration and intensity of your sessions as your body adapts. Don’t feel pressured to take on more than you can handle, and always prioritise safety.

By taking these safety precautions and addressing potential concerns, you can enjoy the mental and physical benefits of cold dipping while minimising risks. Safety should always be your top priority, allowing you to embrace this practice as a valuable tool for revitalising your mind and enhancing your overall well-being as a parent.

Conclusion

In the whirlwind of parenthood, it’s easy to overlook the importance of your own mental health. Yet, taking care of your well-being isn’t just an option; it’s a necessity. The concept of cold dipping and the idea of dedicating a day to “Parent Mental Health Day” offer innovative ways for parents to rejuvenate their minds and nurture their mental health.

From understanding the science behind cold dipping to exploring its numerous benefits, we’ve seen how this practice can provide stress relief, mood enhancement, and a boost in mental resilience. It’s a refreshing way for parents to find moments of tranquillity amidst the daily chaos.

Moreover, by incorporating cold dipping into your parenting routine, you can seamlessly weave self-care into your busy schedule. Whether it’s a morning revitalisation, a family bonding activity, or a moment of relaxation at the end of a long day, cold dipping can fit into your life in various ways.

In conclusion, as a parent, your mental health matters. By embracing practices like cold dipping and setting aside a day for your well-being, you’re investing in your ability to be the best parent you can be. So, mark your calendar for Parent Mental Health Day, plan your cold dipping sessions, and embrace the opportunity to revitalise your mind, body, and spirit. Your children, your family, and most importantly, you, will reap the benefits of a happier, more balanced life.

Call to Action

As we conclude our exploration of cold dipping and the importance of parent mental health, I’d like to leave you with a few actionable steps to take:

Schedule Your Parent Mental Health Day:

Make a commitment to set aside a day on your calendar dedicated to your well-being. Whether it’s once a month or once a quarter, having this special day marked can serve as a powerful reminder to prioritise self-care.

Try Cold Dipping:

If you haven’t already, consider giving cold dipping a try. Start slowly, follow safety precautions, and see how it makes you feel. It could become a valuable tool in your mental health toolkit.

Share Your Experience:

If you do try cold dipping or implement Parent Mental Health Day, share your experiences with fellow parents. Your insights and stories can inspire others to prioritise their own well-being.

Seek Support:

Remember that seeking support is a sign of strength, not weakness. If you’re struggling with your mental health, don’t hesitate to reach out to a healthcare professional or therapist. You don’t have to go through it alone.

Stay Informed:

Keep learning about different ways to enhance your mental health. Explore mindfulness, relaxation techniques, or other practices that resonate with you.

Join the Conversation:

Engage in discussions about parent mental health with friends, family, and within your community. By breaking the stigma around mental health, we create a more supportive and understanding environment for parents.

Follow Our Blog:

If you found this blog post informative and inspiring, consider following our blog for more articles on parenting, mental health, and well-being. Stay updated with the latest insights and practices to support your journey.

Remember, your mental health is not a luxury but a fundamental aspect of being the best parent you can be. By investing in your well-being, you’re not only benefitting yourself but also creating a positive ripple effect in your family’s life. Embrace the concept of Parent Mental Health Day, explore the world of cold dipping, and embark on a journey towards revitalizing your mind and nurturing your spirit. Your mental health matters, and you have the power to make it a priority.

Why not keep us up to date with your cold dipping journey over on The Cold Pod Community Facebook group.

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Ghana£55.60 £76.71 £100.33 £126.25 £149.25
Gibraltar£23.55 £27.25 £28.81 £30.35 £33.56
Greece£23.55 £27.25 £28.81 £30.35 £33.56
Greenland£60.60 £81.71 £105.33 £131.25 £154.25
Grenada£57.93 £103.31 £132.93 £165.30 £192.49
Guadeloupe£57.93 £103.31 £132.93 £165.30 £192.49
Guam£55.60 £76.71 £100.33 £126.25 £149.25
Guatemala£57.93 £103.31 £132.93 £165.30 £192.49
Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Guyana£57.93 £103.31 £132.93 £165.30 £192.49
Haiti£57.93 £103.31 £132.93 £165.30 £192.49
Honduras£57.93 £103.31 £132.93 £165.30 £192.49
Hong Kong£40.09 £55.51 £69.81 £85.35 £97.78
Hungary£23.55 £28.34 £30.98 £33.62 £37.23
Iceland£47.19 £54.88 £59.56 £64.22 £71.74
India£38.23 £52.74 £66.42 £81.31 £93.43
Indonesia£42.18 £57.90 £72.51 £73.60 £109.34
Iraq£55.60 £76.71 £100.33 £126.25 £149.25
Ireland£22.59 £26.07 £27.63 £29.18 £32.02
Israel£38.23 £52.74 £66.42 £81.31 £93.43
Italy£23.55 £27.25 £28.81 £30.35 £33.56
Ivory Coast£55.60 £76.71 £100.33 £126.25 £149.25
Jamaica£57.93 £103.31 £132.93 £165.30 £192.49
Japan£42.18 £57.90 £72.51 £73.60 £109.34
Jordan£38.23 £52.74 £66.42 £81.31 £93.43
Kazakhstan£55.60 £76.71 £100.33 £126.25 £149.25
Kenya£55.60 £76.71 £100.33 £126.25 £149.25
Korea, South£42.18 £57.90 £72.51 £73.60 £109.34
Kuwait£38.23 £52.74 £66.42 £81.31 £93.43
Kyrgyzstan£55.60 £76.71 £100.33 £126.25 £149.25
Laos£42.18 £57.90 £72.51 £73.60 £109.34
Latvia£23.55 £28.34 £30.98 £33.62 £37.23
Lebanon£38.23 £52.74 £66.42 £81.31 £93.43
Lesotho£55.60 £76.71 £100.33 £126.25 £149.25
Liberia£55.60 £76.71 £100.33 £126.25 £149.25
Libya£38.23 £52.74 £66.42 £81.31 £93.43
Liechtenstein£40.42 £49.06 £53.73 £58.38 £65.47
Lithuania£23.55 £28.34 £30.98 £33.62 £37.23
Luxembourg£22.58 £26.07 £27.63 £29.18 £32.02
Macao£42.18 £57.90 £72.51 £73.60 £109.34
Madagascar£55.60 £76.71 £100.33 £126.25 £149.25
Malawi£55.60 £76.71 £100.33 £126.25 £149.25
Malaysia£42.18 £57.90 £72.51 £73.60 £109.34
Maldives£55.60 £76.71 £100.33 £126.25 £149.25
Mali£55.60 £76.71 £100.33 £126.25 £149.25
Malta£47.19 £54.88 £59.56 £64.22 £71.74
Marshall Islands£55.60 £76.71 £100.33 £126.25 £149.25
Martinique£57.93 £103.31 £132.93 £165.30 £192.49
Mauritania£55.60 £76.71 £100.33 £126.25 £149.25
Mauritius£55.60 £76.71 £100.33 £126.25 £149.25
Mexico£57.93 £103.31 £132.93 £165.30 £192.49
Micronesia£55.60 £76.71 £100.33 £126.25 £149.25
Moldova£47.19 £54.88 £59.56 £64.22 £71.74
Monaco£22.58 £26.07 £27.63 £29.18 £32.02
Mongolia£55.60 £76.71 £100.33 £126.25 £149.25
Montenegro£47.19 £54.88 £59.56 £64.22 £71.74
Montserrat£57.93 £103.31 £132.93 £165.30 £192.49
Morocco£38.23 £52.74 £66.42 £81.31 £93.43
Mozambique£55.60 £76.71 £100.33 £126.25 £149.25
Namibia£55.60 £76.71 £100.33 £126.25 £149.25
Nepal£38.23 £52.74 £66.42 £81.31 £93.43
Netherlands£22.58 £26.07 £27.63 £29.18 £32.02
New Caledonia£55.60 £76.71 £100.33 £126.25 £149.25
New Zealand£77.82 £107.91 £144.35 £185.25 £229.54
Nicaragua£57.93 £103.31 £132.93 £165.30 £192.49
Niger£55.60 £76.71 £100.33 £126.25 £149.25
Nigeria£55.60 £76.71 £100.33 £126.25 £149.25
North Macedonia£47.19 £54.88 £59.56 £64.22 £71.74
Norway£40.42 £49.06 £53.73 £58.38 £65.47
Oman£38.23 £52.74 £66.42 £81.31 £93.43
Pakistan£38.23 £52.74 £66.42 £81.31 £93.43
Palau£55.60 £76.71 £100.33 £126.25 £149.25
Palestine Authority£38.23 £52.74 £66.42 £81.31 £93.43
Panama£57.93 £103.31 £132.93 £165.30 £192.49
Papua- New Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Paraguay£57.93 £103.31 £132.93 £165.30 £192.49
Peru£57.93 £103.31 £132.93 £165.30 £192.49
Philippines£42.18 £57.90 £72.51 £73.60 £109.34
Poland£23.55 £28.34 £30.98 £33.62 £37.23
Portugal£23.55 £27.25 £28.81 £30.35 £33.56
Puerto Rico£57.93 £103.31 £132.93 £165.30 £192.49
Qatar£38.23 £52.74 £66.42 £81.31 £93.43
Reunion Island£55.60 £76.71 £100.33 £126.25 £149.25
Romania£23.55 £28.34 £30.98 £33.62 £37.23
Rwanda£55.60 £76.71 £100.33 £126.25 £149.25
Saipan£55.60 £76.71 £100.33 £126.25 £149.25
Samoa, West£55.60 £76.71 £100.33 £126.25 £149.25
San Marino£23.55 £27.25 £28.81 £30.35 £33.56
Saudi Arabia£38.23 £52.74 £66.42 £81.31 £93.43
Senegal£55.60 £76.71 £100.33 £126.25 £149.25
Serbia£47.19 £54.88 £59.56 £64.22 £71.74
Seychelles£55.60 £76.71 £100.33 £126.25 £149.25
Singapore£35.00 £46.93 £57.90 £71.05 £82.36
Slovak Republic£23.55 £28.34 £30.98 £33.62 £37.23
Slovenia£23.55 £28.34 £30.98 £33.62 £37.23
South Africa£57.93 £103.31 £132.93 £165.30 £192.49
Spain£23.55 £27.25 £28.81 £30.35 £33.56
Sri Lanka£38.23 £52.74 £66.42 £81.31 £93.43
St. Kitts & Nevis£57.93 £103.31 £132.93 £165.30 £192.49
St. Lucia£57.93 £103.31 £132.93 £165.30 £192.49
St. Maarten (NL)£57.93 £103.31 £132.93 £165.30 £192.49
St. Martin (FR)£57.93 £103.31 £132.93 £165.30 £192.49
St. Vincent£57.93 £103.31 £132.93 £165.30 £192.49
Suriname£57.93 £103.31 £132.93 £165.30 £192.49
Swaziland£55.60 £76.71 £100.33 £126.25 £149.25
Sweden£23.55 £27.25 £28.81 £30.35 £33.56
Switzerland£40.42 £49.06 £53.73 £58.38 £65.47
Taiwan£42.18 £57.90 £72.51 £73.60 £109.34
Tanzania£55.60 £76.71 £100.33 £126.25 £149.25
Thailand£42.18 £57.90 £72.51 £73.60 £109.34
Togo£55.60 £76.71 £100.33 £126.25 £149.25
Tonga£55.60 £76.71 £100.33 £126.25 £149.25
Trinidad & Tobago£57.93 £103.31 £132.93 £165.30 £192.49
Tunisia£38.23 £52.74 £66.42 £81.31 £93.43
Turkey£47.19 £54.88 £59.56 £64.22 £71.74
Turks & Caicos Islands£57.93 £103.31 £132.93 £165.30 £192.49
Uganda£55.60 £76.71 £100.33 £126.25 £149.25
United Arab Emirates£38.23 £52.74 £66.42 £81.31 £93.43
United States of America£30.10 £45.00 £68.42 £93.47 £118.10
Uruguay£57.93 £103.31 £132.93 £165.30 £192.49
Uzbekistan£55.60 £76.71 £100.33 £126.25 £149.25
Vanuatu£55.60 £76.71 £100.33 £126.25 £149.25
Vatican City£23.55 £27.25 £28.81 £30.35 £33.56
Venezuela£57.93 £103.31 £132.93 £165.30 £192.49
Vietnam£42.18 £57.90 £72.51 £73.60 £109.34
Virgin Islands (GB)£57.93 £103.31 £132.93 £165.30 £192.49
Virgin Islands (USA)£57.93 £103.31 £132.93 £165.30 £192.49
Wallis & Futuna£55.60 £76.71 £100.33 £126.25 £149.25
Zambia£55.60 £76.71 £100.33 £126.25 £149.25
Zimbabwe£55.60 £76.71 £100.33 £126.25 £149.25