14 August 2025

We all know that to look after our wellbeing, it’s important to eat and drink well, exercise regularly, get enough sleep, spend quality time with friends and family and do things we enjoy. However, what is missing from this list and can make a great difference to our overall wellbeing, is our finances.

Money is often seen as a taboo subject but talking openly about money is beneficial to us all and important for our health, wealth and relationships.

The way we manage our finances can have a direct impact on our lives. For example, it can be difficult to sleep if we’re struggling with money and feeling overwhelmed and stressed as a result.

If we’re prepared financially, we will be able to cope much better when an income shock or life event change occurs.

Research shows that people who talk openly about money:

• Make better and less risky financial decisions
• Have stronger personal relationships
• Help their children form good lifetime money habits
• Feel less stressed or anxious and more in control.

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.

For more details on looking after your mental health, read our guide here.

To read our stress awareness guide click here.

According to the Police Federation’s annual Pay & Morale survey results published in 2025, 79% of respondents felt that they were ‘worse off’ financially than they were five years ago.

You may feel that you are no good at money and don’t know where to start, but like most things in life, the more you do it, the better you will get at it.

Monitoring where our money’s going can have a big impact on our attitude to spending and how much we save.

If you’re not sure where to start, try doing a financial detox. This may take you a few hours, so ensure you have enough time and before you start you will need to have access to your last 12 months bank account statements, credit card statements and any other debts and income information.

A financial detox is a way to reduce or stop your unwanted spending habits, it should help you understand exactly where your money is going and help to see where you could save money.

It doesn’t mean that you can’t spend on anything other than the essentials, just spend on the things that you need with the occasional treat.

Here are some ways to financially detox

Plan

Plan your year with a detailed calendar. Highlight when and what you will be doing and estimate the costs. This will give you an idea of where you need to budget and limit your spending. Also remember that you will need to save extra to cover some additional or emergency expenses, like school trips or new car tyres.

Budget

If you don’t already have a budget start one now by clicking here. Besides daily household costs, your budget should include entertainment, clothes, holidays, gifts and emergency expenses. Use this budget to guide you through each month and year.

Creating a personal budget is the easiest way to make savings. Not only will it separate your essential outgoings (such as utility bills, food and transport) from your non-essential ones, it’ll also allow you to see how much you can afford to set aside each month towards paying off any credit card debt, putting aside for Christmas and saving for your long-term aspirations. This process will give you an idea of where and what you need to cut back on and what you need to focus on.

It will also help you set yourself a daily spend limit based on how much disposable cash you have each month.

For more details, click here to read our Smart Budgeting guide.

Debt

The first step is to work out how much you owe. If you’ve got more going out than you have coming in, you should work out how much you can afford to pay. The one thing you should not do is ignore any debts you may have. It’s better to face the problem than to worry about it.

For more details on Debt, read our guide here.

Where to cut back

Cut back and make savings where you can. Check that you’re not overpaying for your utilities and other bills, where can you make savings, for more information use the link here. Look at your general insurance and mortgage, switching provider could save you money.

For more details on how to spend less, read our guide here.

Check your Standing Orders and Direct Debits

There may be some services or subscriptions you no longer need or are paying for twice. It’s worth checking these regularly and stop any you no longer need.

Ensure you don’t accidently stop any important payments like your mortgage.

Review

This isn’t a one off process, your budget needs to be reviewed regularly in order to track what and how you have been spending.

It’s important to check your bank balance daily or weekly so there are no nasty surprises. You may want to consider using an app so you can see all your accounts in one place.

Use of a separate bill account can also be beneficial. Which can be used to transfer an amount each month to cover the cost of all your household bills.

Another regular check, needs to be your credit score, this can easily be achieved by using one of the various companies available online including, Experian, Equifax or TransUnion.

For more details, read impact on your credit profile guide here.

Get help if needed

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems. It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Police Mutual Services

Worrying about money can be extremely stressful and may lead to mental health conditions. Police Mutual are here to help. We want to break down the stigma surrounding debt and get people talking about money.

We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.

*PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

3 August 2025

International Day of Friendship is a day to appreciate and promote friendships from all backgrounds. It is celebrated across the globe on 3 August 2025, the day promotes the idea that friendships between peoples, countries, cultures, and individuals can inspire peace and build bridges between those communities.

It was introduced in 2011 as a UN initiative to reject poverty, violence, and human rights abuse and to promote peace, security, and social harmony.

Friendship requires empathy, compassion, and concern for other people. By valuing and celebrating friendship, we develop these characteristics ourselves and adopt a more selfless and grateful outlook on life.

Why are friendships important?

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. One of which is to connect with others.

Connecting with the people around you, your family, friends, colleagues, and neighbours are key to your overall wellbeing. These relationships will support and enrich you.

Good relationships are important for your mental wellbeing. They can help you to build a sense of belonging and self-worth, give you an opportunity to share positive experiences and provide emotional support and allow you to support others.

For more details on the 5 steps to wellbeing click here.

There are many benefits of friendships – there is a distinct connection between wellbeing and friendship, in simple terms good friends are good for your health. They help you celebrate the successes in your life, as well as providing a listening ear and support network when you experience lows or in times of need.

Maintaining significant relationships in our lives brings numerous health benefits, such as increasing our self-esteem and confidence, reducing our stress levels, and boosting our sense of purpose and belonging.

As well as the wellbeing benefits that friendships bring, our friends help us become more well-rounded individuals. For example, through our relationships with others we learn about different cultures, beliefs, and languages.

As our lives progress, many of us find it difficult to develop new friendships. This is often because of new priorities that require our focus and attention, such as work, childcare, or carer responsibilities. In addition, your long-lasting friendships might become strained due to you relocating to a new community or simply because of changes in your lives and interests. The result of which can have negative effect on your mental health and wellbeing.

How to celebrate International Day of Friendship

• Find out about other cultures: The world is getting smaller and smaller. The population is growing yet we can all communicate with each other instantaneously. This is a great thing as we have access to so much knowledge at our fingertips and can chat with people from different cultures as easily as we can chat to the person in the next room.
• Spend time with friends and family: In our busy lives, we often forget to pause and reach out to those who are closest to us. Take some time on this day to do this. If you can’t see a friend, ring them up for a chat or reach out to someone who you’ve not spoken to for a while.
• Use this day of Friendship to slow down a little and catch up with the friends and family you maybe neglect a little with your busy schedule: Get together, either virtually or in real life to enjoy each other’s company. By making this time to be social, you’ll strengthen the bonds that hold your friendships together, and make a positive difference to the lives of people who care about you.

24 July 2025

International Self-Care Day (ISD) is on 24 July each year to highlight the importance of self-care in improving overall health and wellbeing. The date (24/7) symbolises that self-care should be practiced 24 hours a day, 7 days a week. It was launched in 2011, by the International Self-Care Foundation.

The day encourages individuals to prioritise their health and wellbeing through conscious, daily self-care practices to manage health, prevent illness and enhance overall quality of life. Consistent self-care practices have been clinically proven to help manage stress, improve mental health, and prevent chronic diseases. As health systems worldwide face a range of challenges,  integrating self-care into our daily routine can lead to healthier populations.

The day is a powerful reminder that self-care is not a luxury – it’s a fundamental act of self-love and self-preservation. It is not selfish – it’s vital.

Self-care is not a trend; it’s a proactive and personal approach to looking after our overall wellbeing. Whether it’s getting enough rest, making healthy food choices or seeking support, every decision counts.

What is self-care?

World Health Organisation’s definition of self-care is:

“The ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health-care provider”.

Self-care involves people taking charge of their own physical and mental health using the knowledge and resources available to them. It empowers individuals to make informed choices in collaboration with healthcare professionals when needed. It includes:

• Making healthy lifestyle choices – being physically active and eating healthy
• Avoiding unhealthy lifestyle habits – avoiding smoking and excessive alcohol consumption
• Using prescription and non-prescription medications responsibly
• Recognising symptoms – assessing and addressing symptoms in partnership with healthcare professionals where necessary.
• Monitoring health – checking for signs of deterioration or improvement.
• Managing conditions – managing symptoms in partnership with healthcare professionals.

The key focus areas are:

• Mental health and emotional wellbeing – reduce stigma and promote open conversations. For more details read our guide here.
• Physical activity and healthy eating – encourage regular activities and balance nutrition as daily priorities. For more details read our guide here.
• Sleep and rest – understand the importance of restorative sleep. For more details read our guide here.
• Digital wellness – minimise screen fatigue and promote healthy technology use.
• Preventive health – ensure you have regular dental, GP and optical appointments.

How to get involved

Mental Wellness

• Spend time in nature
• Practice yoga or stretching techniques
• Try breathing techniques

• Practice mindfulness, meditation or self-reflection
• Journal your feelings, intentions or gratitudes
• Write down three positives from the day
• Use affirmations or positive self-talk
• Identify your stress triggers and develop healthy coping strategies
• Access mental health resources or talk to a counsellor
• Read, listen to music, or engage in a relaxing hobby

Physical Health

• Take the stairs, walk, or cycle when possible
• Get at least 30 mins of physical activity
• Eat colourful nutritious meals (aim for at least 4 colours on your plate)
• Drink at least 2 litres of water daily
• Prioritise 7–9 hours of quality sleep
• Use wearables or apps to track your wellness

Digital Self-Care

• Unfollow social media accounts that cause stress or self-comparison
• Use apps that’s support sleep, mindfulness, and screen-time management
• Take regular digital detoxes (start with 30 minutes a day and build up to digital-free days)
• Set tech-free hours especially before bed

Self-Care Resources

• World Health Organization (WHO)
• The Sleep Charity
• NHS
• Mind
• Mental Health Foundation

24 July 2025

Every year in July, Samaritans branches in the UK and Republic of Ireland hold local events to raise awareness of Samaritans.  They are here to listen to anyone who’s struggling to cope, at any time of the day or night.

Samaritans are encouraging people to become better listeners.  Samaritans Awareness Day on 24 July is a great time to start and pledge to become a better listener. Click here for more details.

Taking care of your mental health is as important as taking care of your physical health

Mental health problems affect around one in four people in any given year*. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder.

It is important that we all as individuals do what we can to look after ourselves and each other. You may also have concerns about how others are coping.

Starting a conversation with someone around their mental health can feel daunting. You may be worried that you will say the wrong thing but remember saying nothing is far worse.

The more conversations we have about mental health the more barriers we can break down and the closer we’ll come to ending mental health stigma and discrimination.

Here are some tips on helping others:

• Ask others how they are feeling.
• Ask someone twice how they are feeling, this will give them the opportunity to be honest and to realise that you genuinely want to know.
• Listen and don’t judge, it’s great that people are happy to talk to you about how they are feeling, so ensure you really listen to them.
• Ask how long they have felt this way. Ask if there is anything you can do to help.
• Ask what support they need. Provide them with details of professional organisations, who may be able to help.
• Treat them in the same way, don’t change the way you act towards someone once you are aware of their poor mental health.
• Little gestures can have a big impact, this may be just meeting for a cuppa or going for a walk together.

Becoming a better listener can help you support loved ones who may be struggling to cope. You could help your loved ones talk about how they’re feeling by improving the way you listen. It can also help improve your relationships with family, friends, and colleagues. Here are some tips on becoming a better listener.

• Listen without being distracted – choose a suitable setting for the conversation and ensure you have plenty of time. Reduce distractions, by putting your phone away and focusing completely on the other person. If you’re talking to someone on the phone, try doing it in a quiet place.

• Listen without interrupting – try and remember that pauses are fine, you don’t need to fill any silences. Be empathetic and take them seriously.

• Body language – keep your body language open and non-confrontational and maintain eye contact.

• Check in on loved ones – if you’re concerned about a family member or friend, try to check in with them once or twice a week. Sometimes it can take a few tries to get someone to open up about how they’re feeling, so don’t give up.

• Listen and communicate non-judgmentally – when we listen to another person it can remind us of elements of our own experiences. We then form opinions and make judgements on that basis. The more aware we become of this, the easier it is to pay attention to what the person is trying to say, instead of what we think they are saying. Communicating without judgment is essential to create a supportive environment. Summarising back what they are saying shows that you’re listening.

• Don’t give advice – instead share sources of support, where necessary signpost to their GP and discuss self-care.

Like adults, the emotional wellbeing of children and young people is just as important as their physical health. Good mental health will allow them to develop the resilience to cope with life’s ups and downs and to grow into well-rounded, healthy adults.

For more details on supporting your children, read our Children’s mental health guide here.

Research has shown that emergency services workers are twice as likely as the public to identify problems at work as the main cause of their mental health problems, but they are also significantly less likely to seek help. So, it’s even more important to look after your own mental health when working on the frontline.

Here are some tips:

• Think about your purpose: Be clear about why you are doing this job.
• Be clear on expectations: Make sure you know what is expected of you and whether it is realistic.
• Keep your boundaries: Establish clear boundaries between work and personal life, don’t take work home with you.
• Talk to colleagues: Make time to talk to your colleagues about your experiences and share fears and concerns.
• Value your own family and relationships: While work is important, your family and relationships need to be valued.
• Exercise: Regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing.
• Get plenty of sleep: Sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.
• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well.  Read our healthy eating guide here.
• Avoid alcohol: The numbing effects of drinking are only temporary. It’s advised that if you do drink, that you stay within the governing bodies recommended unit guidelines.
• Keep in touch: It’s good for you to catch up with friends and family face to face or over the phone.
• Take a break: A change of scenery or pace is good for you.
• Do something you’re good at: Enjoying yourself can help beat stress
• Care for others: Supporting others uplifts you as well as them.
• Ask for help: If at times, life gets too much for you, it’s important that you speak to someone, this may be a family member or trusted friend, your GP, or a professional organisation, see the list at the end of this guide for details.

Mental health conversations have the power to make a big difference, but sometimes these conversations can bring up some difficult things that people may not have spoken about before.  This might mean that they need some support.

If you feel a loved one, colleague or yourself need additional support, contact a GP, a counselling professional or one of the organisations listed here:

• Samaritans
• NHS
• Mind
• Anxiety UK
• Mental Health Foundation

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems. It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.

Problem debt can also be linked to suicide. For more information read our suicide awareness guide here.

We’ve teamed up with PayPlan**, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt. Get free and confidential help to combat your debt, call PayPlan** on 0800 197 8433.

* Time to Change. Attitudes to Mental Illness 2014 Research Report

**PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.