• International Stress Awareness Week

    International Stress Awareness Week

    This article was published on 01 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    International Stress Awareness Week was created in 2018 to raise awareness about stress prevention.  This year marks 23 years since the establishment of Stress Awareness Day, which is held on the first Wednesday in November each year and has been since 1998.

    We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental and physical health problems or make existing problems worse.

    Many people are more stressed now than ever, for some this is due to the worry of the pandemic, for others its due to the increased cost of goods and services and for others its due to the worry of leaving the safety of their home with restrictions now being eased.

    Feeling stressed and worried is perfectly understandable as we are living through a time that we have never faced before. We have little control about the uncertainty of the future, which raises concerns and challenges for many of us.

    The long-time stress and worry of this situation may be making you feel overwhelmed and it’s important to put measures in place to reduce the stress you are feeling.

    International Stress Awareness Week is a great opportunity to take a moment to think about your own wellbeing and find out more on how to manage stress.

    Stress isn’t a mental health condition, but it can cause a mental health problem, like anxiety or depression or it can cause an existing one to get worse.  Stress can also affect you physically, it can cause headaches, insomnia, tiredness or stomach problems.

    What you can do to help manage worries and stress

    There are various steps you can take to cope with being under pressure, remember, different things work for different people.

    • Write down your worries and concerns – this may help process your thoughts and emotions. You can then read the worries back and try to think of them from a different perspective.
    • Keep a daily routine – our overall wellbeing relies on our daily routines, these also help with sleeping & eating patterns. This is why it’s important to ensure you and your family have structure in your day.  The routine can be simple everyday things like, getting up, going to bed and eating at the same times each day, listening to music, going for a daily walk.  They can also include things to look forward to, like visiting a local attraction or café at the weekend. 
    • Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.
    • Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.
    • Keep active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.
    • Stay healthy – as well as exercise it’s important to maintain a healthy diet and ensure you are getting enough sleep.
    • Talk to other people – friends, family & colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.
    • Do something you enjoy – spending time doing something you enjoy will take your mind off how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.
    • Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music or walking the dog.
    • Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.
    • Help others – think of others in your local community, who may need help with small tasks, like shopping or volunteer to help a worthwhile cause, like litter picking or the local food bank. People who help others tend to be more resilient.
    • Keep informed – whilst it’s important to keep up to date with the latest news, it can be overwhelming, so in order to manage any feelings of stress and anxiety consider only checking the news and social media once a day. Ensure you stick to trustworthy sources for the latest information.
    • Keep positive – it’s very easy to focus on the negatives of any situation. But it’s important to stay positive.  Think of all the things that are positive in your life and that you are grateful for, write down or say out loud 3 things that went well each day.  Use these positive statements to create a positivity jar with your family.
    • Try Mindfulness – mindfulness can help reduce stress, it can also give you the space to respond calmly under pressure. For more details click here.
    • Address some of the causes – where possible improve some of the issues that are putting pressure on you.
    • Accept the things you can’t change – it’s not easy but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

    Useful links:

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Latest: International Men’s Day

    Latest: International Men’s Day

    This article was published on 01 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    This year, International Men’s Day themes for the Day are: Making a positive difference to the wellbeing and lives of men and boys and promoting a positive conversation about men, manhood and masculinity.  Wellbeing and health are topics that are often over-looked by men.

    It is vital that men start to feel more comfortable talking about their health and wellbeing.


    Physical Health

    The main physical health issues that men face are:

    Heart attacks strike men at younger ages than women. On average, a first heart attack strikes men at age 65. For women, the average age of a first heart attack is 72. It’s not entirely clear why middle-aged men have more heart attacks than women in the same age group. But historically higher rates of unhealthy habits, including smoking and stress, may be partly to blame.

    Men are 14% more likely to get cancer than women and 37% more likely to die from it. This is probably due to a higher risk of exposure to carcinogens, lack of awareness of risks and not going to see a doctor when symptoms develop.

    Testicular cancer tends to mostly affect men between 15 and 49 years of age. Typical symptoms are a painless swelling or lump in 1 of the testicles, or any change in shape or texture of the testicles. It’s important to be aware of what feels normal for you. Get to know your body and see a GP if you notice any changes.

    Prostate cancer is the most common cancer in men in the UK. It usually develops slowly, so there may be no signs for many years. Symptoms of prostate cancer do not usually appear until the prostate is large enough to affect the tube that carries urine from the bladder out of the penis (urethra).

    When this happens, you may notice things like:

    • an increased need to urinate
    • straining while you urinate
    • a feeling that your bladder has not fully emptied

    These symptoms should not be ignored, but they do not mean you have prostate cancer.  It’s more likely they’re caused by something else, such as prostate enlargement.  See a GP if you experience these symptoms.

    Diabetes is a lifelong condition that causes a person’s blood sugar level to become too high. There are 2 main types of diabetes:

    • type 1 diabetes – where the body’s immune system attacks and destroys the cells that produce insulin
    • type 2 diabetes – where the body does not produce enough insulin, or the body’s cells do not react to insulin

    Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2. Men are more likely to develop type 2 diabetes than women.

    For more details on men’s health click here

    Tips for staying healthy:

    • Drink less than 14 units of alcohol a week (equivalent of 6 pints of average strength beer).
    • If you smoke, STOP! On average a cigarette smoker will die 10 years younger than a non-smoker.
    • Eat at least 5 portions of fruit and veg a day.
    • Walk 10,000 steps a day.
    • If it comes in brown choose this over white (rice, pasta, bread).
    • Drink at least 2 litres of water a day.
    • Aim to do at least 150 minutes of moderate exercise a week.
    • Regularly have your cholesterol and blood pressure checked.
    • Aim to get 7-9 hours of sleep each night (or day if you are working nights).

    Mental Health

    Life has been tough for us all during the pandemic. Our daily lives have changed considerably with the months of lockdown and loss have had a huge impact on our mental health.  It’s great that we are starting to get back to normal, however, these changes may lead to you feeling anxious.

    If you are concerned about returning to the office after working from home click here to read our guide.

    If you’re not feeling great, you’re not alone. One in four people will experience some kind of mental health problem in the course of a year.  For many of us talking about mental health is difficult and often men find this even more difficult. It’s hard to put how you’re feeling into words. Remember you can be strong without being silent.

    As a police officer your role is to serve and protect, this means that you are less likely to ask for help, as you think it’s seen as a sign of weakness. We all need to stop thinking that talking about emotional or mental health is a sign of weakness. Police officers are dying because they aren’t asking for or getting help.

    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.

    Between 2015 and 2017 more than 20 police officers took their own life each year. That’s almost two a month*

    With a quarter of emergency service workers admitting to thinking about taking their own lives, the ‘Man up’ campaign through the Police Federation encourages officers to take each other’s mental wellbeing as seriously as they take each other’s physical safety, and questions whether we are too dismissive of a colleague who may be showing signs of mental health issues – something that has potentially fatal consequences. When you hear ‘Man Up’, think ‘Man Down’ offer help. For more details of this campaign click here.

    If you’re struggling with your mental health, help is available –

    Stress and anxiety are normal, especially in these uncertain times. It’s what we do about it that matters. There are various steps you can take to cope with being under pressure, remember, different things work for different people.

    Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.

    Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.

    Be active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.

    Talk to other people – friends, family and colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.

    Do something you enjoy – spending time doing something you enjoy will take your mind off how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.

    Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music or walking the dog.

    Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.

    Help others – people who volunteer in the community or for a worthwhile cause tend to be more resilient.

    Try to be positive – think of all the things you are grateful for, write down or say out loud 3 things that went well each day.

    Address some of the causes – where possible improve some of the issues that are putting pressure on you.

    Accept the things you can’t change – it’s not easy, but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

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

    To read our stress awareness guide click here


    Financial wellbeing

    Worrying about money can be extremely stressful and may lead to mental and physical health conditions.

    If you’re struggling with debt or finding it hard to manage your finances then we’re here to help.  Read our debt awareness guide here

    If you are struggling with gambling, call the National Gambling Helpline (24 hours) 0808 80 20 133 or read our guide here.

    Getting help with debt

    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.

    *According to the Police Federation of England and Wales

    **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.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Talk Money Week

    Talk Money Week

    This article was published on 01 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Talk Money Week 2021 takes place on 8-12 November.

    Everyone has money worries and for many, the challenges of the pandemic have increased these.  Money and debt are often seen as a taboo subject but during Talk Money week you can break the stigma.

    Just as you can take action to improve your physical health, you can also take some simple steps to feel more in control of your financial wellbeing too. 

    Talking openly about money is beneficial to us all and important for our health, wealth and relationships.

    For those who are going through financial troubles or have difficulty managing their own money, they will benefit from reaching out for help and advice. Even just talking about money issues could help them feel like a weight has been lifted off their shoulders.  If people share their financial problems, they should find it a lot easier to deal with and manage their money.

    Building money conversations into our everyday lives also helps us and others build financial confidence and resilience to face whatever the future throws at us.

    You may already be aware of the increase to the contactless limit to £100 which comes into effect on 15 October 2021. This will give you more flexibility when shopping in stores, making it quick and easy to make your purchases. However, this increase in the limit could also put you at an increased risk of fraud if your card is stolen.

    If we’re prepared financially, we will be able to cope when an income shock or life event 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.  Problem debt can also be linked to suicide.

    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.  If you don’t feel ready to talk to someone, write down what you are going through and share it with somebody you can trust.  It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

    According to the Police Federation’s annual Pay & Morale survey results published in November 2020 around a third of respondents worried about the state of their personal finances either every day or almost every day.  Talk money week is an ideal time to review your finances and improve your financial wellbeing.

    If you are worried about your finances, the following tips may help improve your financial wellbeing 

    • Work out your budget – what money do you have coming in, what do you need to pay for and what’s left for paying off debt. Use our budget calculator here to help you manage your money.

    For more details read our smart budgeting guide here.

    For budgeting tips to help you manage inflation risk read our guide here.

    • Set yourself a daily spend limit based on how much disposable cash you have each month.
    • Check your bank balance regularly so there are no nasty surprises. Consider using an app so you can see all your accounts in one place
    • Set up a separate bill account and transfer an amount each month to cover the cost of all your household bills.
    • If you’ve been working from home during the pandemic, you may be able to claim tax relief, for more information click here.
    • If you’re looking to make savings? 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, switching could save you money.
    • Set yourself saving goals, saving little and often.
    • Review your mortgage
    • Check your credit score, using one of the various companies available online including, Experian, Equifax or TransUnion

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

    For more details on debt, read our debt awareness guide here.

    As we are now in November most of us will be starting to think about Christmas and for many people the worry of how to fund Christmas will be a concern.

    It may seem tempting to fund Christmas on your credit card, but before you do that think about the long term effect of credit card debt.  Instead of reviewing your budget in January, do it now.  In that way, you will know exactly how much you have to spend this Christmas.

    For many people the struggle is after Christmas when January pay day seems a long way off and living on credit or going into debt might seem a tempting way to get through. So try to manage your finances now before the festive period starts to avoid the January blues.

    Statistics published by the Bank of England estimates that a typical household spends an extra £800 in December, with many people buying Christmas gifts much earlier, in October and November, the total cost of Christmas for many families will be higher.

    When writing your Christmas gift buying list, consider a couple of questions.  Do the people you love really need an expensive gift and would they be happy knowing you may have gone into debt to get the Christmas present?

    Talk to your loved ones about being on a budget and that you are thinking more creatively about their gift or even agree not to buy for each other this year. For most people this relieves the burden of having to reciprocate your expensive gift and can be a relief if they are struggling with their Christmas finances too.

    As well as gifts, the other expense at Christmas is food and drink.  But for most of us, a lot of this extra food isn’t wanted and when the diets start in January, often it ends up being thrown away.  So, before doing your Christmas food shop, think seriously about the meals you will be making and what you realistically need and then stick to this list when you are in the supermarket. Think about food from 3 perspectives, your bank balance, your waist line and the environment.

    Panic buying can be a problem for many of us as we get closer to Christmas, thinking we haven’t brought enough, so stay strong and try to stick to your list.

    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.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Menopause

    Menopause

    This article was published on 30 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    The menopause is a natural stage of life that millions of women experience. It is marked by changes in hormones and the ending of menstruation. It can also bring many other physical and emotional changes. The good news is, you’re not alone. Millions of women go through the menopause and there is now great support available, along with a lot more knowledge and understanding about this.

    In the UK, the average age for a woman to reach the menopause is 51, but the menopause commonly happens any time between the ages of 42 and 56 as a woman’s oestrogen levels decline. But around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause and may be caused by hormonal imbalances, chemotherapy, radiation or a hysterectomy.

    The menopause is a natural turning point in a woman’s life that marks the end of the menstrual cycle.

    Please note this guide is not intended to replace professional consultation. Please see your doctor for all medical concerns.

    Stages of the menopause

    The menopause usually happens over a few years and occurs in three stages:

    Peri-menopause. The ovaries gradually produce less oestrogen in the four to five years leading up to menopause. In the last two years of peri-menopause, oestrogen levels drop significantly. This is usually the stage where the most severe menopausal symptoms are experienced.

    Menopause. Twelve months after the last period marks the official stage of the menopause. At this point, the ovaries produce no progesterone, low levels of oestrogen and stop releasing eggs.

    Post-menopause. In the years after the menopause, symptoms like hot flushes usually ease while health risks caused by decreased oestrogen levels typically increase.

    Symptoms

    There are many possible symptoms of the menopause and each woman feels them differently but most women will experience some menopausal symptoms. The duration and severity of these symptoms varies from woman to woman. About 8 in every 10 women will have additional symptoms for some time before and after their periods stop. Some of these can be quite severe and can have a significant impact on everyday activities for some women.

    Common symptoms include:

    Physical changes:

    • Hot flushes
    • night sweats
    • Vaginal dryness
    • Insomnia
    • Bloating and weight gain
    • Heart palpitations
    • Headaches
    • Nausea and dizziness
    • Hair thinning & loss
    • Dry eyes
    • Itchy skin
    • Urinary tract infections
    • Breast pain
    • Fatigue
    • Joint stiffness, aches and pains

    Emotional Changes:

    • Low mood and Depression
    • Anxiety
    • Reduced libido
    • Poor concentration
    • Low self-esteem
    • Irritability
    • Forgetfulness
    • Panic attacks
    • Loss of control
    • In some rare cases – suicidal thoughts

    Menopausal symptoms can begin months or even years before your periods stop and last around 4 years after your last period, although some women experience them for much longer.

    Low levels of oestrogen are linked to a number of health problems common in older women. Postmenopausal women are more likely to suffer from:

    • osteoporosis
    • cardiac disease
    • bladder and bowel difficulties
    • vision problems
    • poor muscle power and tone

    When to see a GP

    It’s worth talking to a GP if you have menopausal symptoms that are troubling you or if you’re experiencing symptoms of the menopause before 45 years of age.

    They can usually confirm whether you’re menopausal based on your symptoms, but a blood test to measure your hormone levels may be carried out if you’re under 45.

    If you’re experiencing severe depression or anxiety, bleeding after menopause, or your symptoms are interfering with daily life, you should seek medical attention straight away.

    Your GP can offer treatments and suggest lifestyle changes if you have severe menopausal symptoms that interfere with your day-to-day life.

    These include:

    If your symptoms are giving you discomfort, your doctor may recommend hormone replacement therapy (HRT), which provides almost instant relief from many symptoms by replacing the hormones that you are losing.

    Different HRTs contain different levels of oestrogen and progesterone, obtained from different sources. Your doctor will recommend the best type for you. Some women are not suitable candidates for HRT. Your doctor will discuss this with you. Unsuitable candidates for HRT may include women with a personal or family history of breast cancer, or women with unexplained vaginal bleeding or active liver disease.

    Your GP may refer you to a menopause specialist if your symptoms do not improve after trying treatment or if you’re unable to take HRT.

    It’s crucial that you see your doctor regularly in the years leading up to and following menopause. Get regularly screened and checked to keep an eye on these conditions. Stopping smoking, reducing your blood pressure, regular exercise and a healthy diet will all help lower the risks for the concerns above.

    Self-care

    There are many ways to help relieve your symptoms yourself and make the transition as comfortable as possible. Here are some things you could try:

    Make some time for yourself: It’s extremely important that you look after your own wellbeing and this includes finding time for yourself.  This may be regularly meeting friends, doing exercise, yoga, meditation, going for a walk, having a bath or just sitting reading a book. 

    Hot Flushes:  Your hot flushes may be triggered by something, so try documenting what you’re doing when they start. It could be things like spicy food, alcohol, weather changes and hot beverages. Once you know the cause, you can try and avoid the trigger and reduce their effects.  Another tip is always to dress in layers, it’s then much easier to take off an item of clothing.  Confined spaces can increase hot flushes for some people, if this is the case for you, then try to avoid them.

    Sleep: You may be struggling to sleep, if this is the case try to avoid caffeine and instead exercise in the morning. Use relaxation techniques before going to bed and stick to a regular schedule. If hot flushes are disrupting your sleep, adjust the temperature in the room and always sleep with layers.

    Weight: It’s common to gain weight during the menopause. It’s thought that this may be due to hormonal changes, ageing or lifestyle. During the menopause your metabolism starts to slow down, which leads to weight gain unless you change your lifestyle.   Eating more healthily and exercising regularly will not only help you lose weight but it may also help you avoid heart disease and other health problems. Losing weight has also been found to help reduce hot flushes and night sweats.

    Exercise: Aim for at least 30 minutes of physical activity every day, this will help you feel good, improve your sleep and help you remain at a healthy weight, which is likely to increase during the menopause, as well as keeping your heart healthy and bones strong. Other forms of exercise like yoga have also been proven to help reduce hot flushes and help you to relax.

    Your diet: Ensure you are eating a healthy, balanced diet that’s low in saturated fats, sugars and oils and high in fruit, vegetables and whole grains. Make sure you’re getting enough calcium and vitamin D or take a supplement. Some women find that soya products (soya milk, tofu, etc.) and whole-grain foods bring relief. This may be due to the oestrogen-like effects of the phytoestrogens contained in these foods.

    Drink water: During menopause, women often experience dryness. This is likely caused by the decrease in oestrogen levels. Therefore, keeping hydrated is essential. Drinking at least 2 litres of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal imbalance.

    Vitamins: It is commonly known that changes in hormones can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s vital to get enough of these nutrients in your diet. There is a wide range of foods that are calcium-rich, for example dairy products (yogurt, milk and cheese), green leafy vegetables (kale, spinach), tofu, beans, sardines are also worth considering.

    For vitamin D, sunlight is your main source, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. The main foods sources are oily fish, eggs, cod liver oil and foods fortified with vitamin D.

    If you struggle to eat the vitamin rich foods, then take a general vitamin tablet every day.

    Smoking: As well as all the health problem associated with smoking, it’s also linked to early menopause and may increase hot flushes. For help quitting smoking click here.

    Alternative therapies:  Acupuncture, meditation and relaxation techniques may be able to reduce the stress of menopause.

    Natural remedies: Try evening primrose oil, liquorice, ginseng or wild yam. There is limited scientific evidence on their safety or effectiveness so talk to your doctor before trying alternative treatments.

    Before selecting a type of treatment or making a dramatic change to your lifestyle, though, you should always talk to your doctor.

    Menopause brings many changes, and it can sometimes feel overwhelming. It’s important that during this time, you make your health a priority.

    Further help and support

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • World Mental Health Day

    World Mental Health Day

    This article was published on 30 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Mental health problems can affect anyone, any day of the year, but 10 October is a great day to show your support for better mental health and start looking after your own wellbeing.

    World Mental Health Day is run by the World Federation for Mental Health and takes place on 10 October each year.  The theme for this year’s event is ‘Mental Health in an Unequal World’.  For more details click here.

    Life has been tough for us all during the pandemic. Our daily lives have changed considerably with the months of lockdown and loss have had a huge impact on our mental health.

    According to research by Mind of over 16,000 people, more than half of adults and over two thirds of young people said their mental health got worse during lockdown. Many people developed new mental health problems as a result of the pandemic and, for others with existing mental health problems, these have gotten worse.

    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. 

    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.

    According to the Police Federation, 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.

    Avoid alcohol: The numbing effects of drinking are only temporary and can often lead to mental health issues. 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.

    Making positive change is important, but it’s difficult to know where to start. Do one thing today, whether it’s going for a walk, learning a new skill or doing something creative, taking the first steps to getting support for yourself, or reaching out to someone else, take the opportunity to do one thing this World Mental Health Day.

    Whatever you’ve been through this year, World Mental Health Day is a chance to make a positive change for your mental health.

    Where to get help:

    * The Five Year Forward View for Mental Health report from the independent Mental Health Taskforce to the NHS in England, February 2016

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • A guide to home security while on holiday

    A guide to home security while on holiday

    This article was published on 23 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    It probably seems like a lifetime ago since your last holiday with one lockdown after another, but positive developments mean you may be heading away on that well-deserved break sooner rather than later! As Police professionals, much of the following will come as second nature to you, but it might be handy to share with your family.

    Before going on holiday most people consider the things that they’ll need whilst they’re away – passports, luggage, and travel insurance – but it’s all too easy to forget the things that need to be taken care of back at home during that time.

    If you’re going to be leaving your home unoccupied for more than just a few days it’s important to consider some of the safety and security factors below.

    After all, an owner-free home still filled with valuable electrical goods such as televisions, laptops or state-of-the-art coffee machines are both a potential fire hazard and a burglar’s dream. And then of course there’s the possibility of gas or water leaks and the resulting damage. So, here’s how to best prepare your home for when you’re gone…

    Keep burglars at bay

    If you have a burglar alarm be sure to turn it on as soon as you leave, but do be aware that there are other factors in keeping your house secure whilst on holiday. Whether you have an alarm or not reducing or entirely removing obvious signs that no one is home is imperative.

    Cancel milk and paper deliveries so they don’t create an evident backlog making it apparent that you are away. Plus, no one wants to arrive home from holiday to find two-week old milk sitting on their doorstep, especially in summertime.

    Consider connecting lights to timers so that they come on at different times of the day. Invest in some for your living room and a few bedrooms to give the appearance of someone being home in the evenings.

    Involve the neighbours

    If you’re friendly with your neighbours ask them to drop round to the house either every day or every few days to give the impression of someone being home.

    Ask them to clear up piles of post or parcels which may well be visible from outside. Suggest they draw the curtains in the evening and then back again the follow day. And, if they’re really amenable, ask if they will keep an eye on your flower pots, lawns and bushes – overgrown grass or plants in the front garden is another sign that a property is currently uninhabited.

    If you’re taking your car away with you, see if a neighbour is happy to park theirs on your drive every so often so it appears as though someone is coming and going whilst you’re away too.

    Lock up your valuables

    It goes without saying to double-check that you’ve locked doors and windows before leaving the house, but make sure that nothing potentially appealing to thieves is left on display as well.

    Even when you’re not on going away, locking up valuables and keeping sought-after items out of sight is a great idea, but if you’re leaving them around for days on end, put phones, tablets, laptops and other coveted technology in a safe, in drawers or in boxes out of view.

    As for jewellery, heirlooms and other precious pieces, lock them away in a chest, bureau or a well-hidden secure safe if you have one.

    Any spare door or car keys you don’t need whilst you’re on your travels put in drawers, and definitely do not leave them in reach of intruders. Make sure to empty side tables in the hallway and key racks near the front or back door.

    Consider your outside space too

    It’s not just the contents of your home that you need to think about before heading away. Make sure that any items of value normally kept outside, like garden furniture, bikes and children’s toys, are locked away in a shed, garage or brought inside the house.

    Though you might not think garden furniture is at risk of being taken, due to its light weight and durability, it’s very easily carried or thrown over an outside fence.

    Expensive plants, pots, and barbecues are also worth locking away while you’re gone too.

    Think about fire and escape of water prevention

    Aside from burglary, reducing the risk of fire and leakages while you’re on holiday is important too.

    Turn heating appliances (portable heaters, electric fires, electric blankets) and kitchen appliances (toasters, kettles, coffee makers) off at the switch and unplug them from the wall to be on the safe side.

    With items most often kept on standby (televisions, radios, satellite boxes), be sure to turn them off at the wall unless you’re using them as an additional method of security (see above).

    Dependent on whether you are leaving your central heating on a timer, during your time away, you may want to turn off both your gas and water supply at the mains too to avoid any such leaks, and of course be sure to check no taps are left running when you leave the house.

    If it seems there’s an overwhelming amount of things to consider before you leave for your holiday, consider making a holiday checklist and tick things off as you go. The security of your home is something that should never be forgotten.

    Police Mutual Home Insurance

    Of course should the worse happen, home insurance is always needed to rely on. Police Mutual Home Insurance includes up to £75,000 contents cover and £1,000,000 buildings cover as standard. With Home Emergency Cover as standard, provided by ARAG Insurance plc. Plus, interest-free monthly payment and no charges for making mid-term policy amendments*. We also make it easier to switch to Police Mutual Home Insurance by paying any cancellation fees you might be charged by your current provider, up to the value of £125.

    Find out more about or get a quote for Police Mutual Home Insurance here. Or call our dedicated team on 0151 242 7640.

    Police Mutual Home Insurance is provided by Royal & Sun Alliance Insurance Ltd.

    *Please note an administration fee may apply for policy cancellation.

    PMGI Limited, trading as Police Mutual is authorised and regulated by the Financial Conduct Authority. Financial Services Register No. 114942. Registered in England & Wales No.1073408. Registered office: Brookfield Court, Selby Road, Leeds, LS25 1NB. For your security, all telephone calls are recorded and may be monitored.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Have you prepared your home for winter?

    Have you prepared your home for winter?

    This article was published on 23 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Christmas can be hectic even at the best of times – especially if you’re on those long, cold night shifts! Which means it’s even more important that when you are home with your family, you can relax and enjoy yourself. With this in mind, we’ve put together a few handy hints and tips to help you and your family through the festive period.

    Around the home

    Boiler and radiators
    No one wants a cold home to come back to. Bleeding radiators is one of the easiest ways to improve the efficiency of your heating. It’s also a good idea to have your boiler serviced by a registered engineer to ensure it’s ready for the coldest months, when it will be working hardest.

    Smoke and carbon monoxide alarms
    You should regularly check that your smoke and carbon monoxide alarms are functioning correctly and not low on battery power. It’s a quick job that will give you lasting peace of mind. Many fires start in the kitchen so never leave any cooking unattended.

    With temperatures dropping during December, it’s a good idea to check the loft to see whether you need additional insulation. Lagging pipes and water tanks will prevent heat escaping while also reducing the risk of ice forming and the plumbing problems it can cause. It’s also a good idea to leave your heating on at a low temperature even when you’re not there, to help prevent things like frozen or burst pipes.

    Windows and doors
    Faulty seals or gaps around windows and doors allow warm air to escape and cold air to get in. Blocking these draughts can make a big difference to the warmth of your home and help cut your energy bills. Using draught excluders at the bottom of doors can also be an effective measure.

    Christmas lights
    Christmas normally means fairy lights and lots of them. So make sure that you switch them off and unplug them before you go to bed, or when you leave the house. Check your Christmas tree lights conform to the British Standard. Worst case scenario are fires causes by faulty lights left on unattended.

    Christmas gifts and presents
    With Christmas gifts galore, your home will probably contain more items such as jewellery, watches, cash, laptops and other technology, just to mention a few. Although many insurers will increase your contents cover value during a religious festival, it is worth checking with them to see if you are covered.

    If you are with Police Mutual for home insurance, it is worth noting that you are covered with an additional £5,000 of contents cover at no extra cost during any month in which you celebrate a religious festival, to cover gifts and food bought for the occasion. Terms & conditions apply.

    Out and about


    The festive period creates a higher risk of burglaries and with many families away from the home, consider the following:

    Leave lights on
    Keep valuables out of sight and connect lights to timers so that they come on at different times of the day. It’s even a good idea to connect the timer to the radio, so it appears that you are home. It’s also a good idea to have external areas well-lit as well.

    Secure your property
    It’s stating the obvious, but be sure to lock every door and window when you’re out of the house. If possible ask a friend or neighbour to check on your property regularly if you’re going away for a while.

    After Christmas


    Reassess contents cover
    When normality returns, you will probably find that you may have some new jewellery, new phone or even a new TV. So now is a good time to check with your insurer that you have sufficient contents cover.

    Great protection, no hidden costs, easy to switch
    With no admin fees* and interest-free monthly payment option, Police Mutual’s Home Insurance could help alleviate the financial strain we can all feel at this time of year. We also make it easier to switch straightaway by paying any cancellation fees you might be charged by your current provider, up to the value of £125.

    For more information on our Home Insurance click here or call our dedicated team on 0151 242 7460.

    Police Mutual Home Insurance is provided by Royal & Sun Alliance Insurance Ltd. Home Emergency Cover is provided by ARAG plc.

    PMGI Limited, trading as Police Mutual is authorised and regulated by the Financial Conduct Authority. Financial Services Register No. 114942. Registered in England & Wales No.1073408. Registered office: Brookfield Court, Selby Road, Leeds, LS25 1NB. For your security, all telephone calls are recorded and may be monitored.



    *PMGI Limited may make a charge for policy cancellation.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Adding value to your home

    Adding value to your home

    This article was published on 23 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    From a lick of paint to building an extension or conservatory, there are a number of ways to add value to your home.

    Your home is probably the biggest asset you’ll ever own, and whether you’re looking to sell it, or simply make it more comfortable, there are some DIY jobs that can add value to it.

    A fabulous frontage
    If you have a viewing planned, remember that first impressions count, so make sure your home’s frontage is spick and span. Tidy up the exterior by clearing the front garden, cleaning up your garage and front door, and consider adding new door accessories such as a smart letterbox or doorknocker.

    Always make sure drain pipes are secure and not leaking, and a coat of paint can make them look as good as new. At the back, tidy the rear garden and maybe add a splash of colour by painting the fence or shed.

    Freshen up the interior
    The main reception rooms create the biggest impression, so always ensure the carpets or floors have been properly cleaned, and it’s always worthwhile touching up any paintwork.

    If you’re going to treat your living room to a fresh lick of paint, neutral colours are best. Upstairs, you can make over the bathroom with simple changes such as new taps, new grouting and a new shower screen or curtain. In the bedrooms, replace any broken storage and keep everything neat and uncluttered.

    In the kitchen
    Fancy a new kitchen but don’t want to fork out thousands for the pleasure? Then simply replace your cabinet doors and drawers. New facings can transform a tired-looking kitchen and give it a completely new look. They cost just a tiny fraction of the price of a full replacement kitchen, and there’s none of the mess involved in ripping out the old one.

    And best of all, you can do it yourself. New doors and drawer fronts are available for just a few pounds each, and they’ll completely change the look and feel of your entire kitchen. Or if you’re an experienced DIY-er, you might even consider fitting new worktops or laying new flooring.

    To DIY or not to DIY?
    Whatever home improvement projects you’re planning, doing them yourself can save a small fortune compared to hiring a handyman. But be careful not to bite off more than you can chew, because some jobs really do require the services of a professional, and a botched DIY job can leave you with a hefty bill to put it right.

    For anything electrical, call in a NICEIC-registered contractor. And don’t even think of going near a gas supply – call in a Gas Safe engineer. Even putting up a new shelf or hanging a picture can have disastrous consequences if you hit a cable or pipe in the wall – so always check using a multi-detector. You can buy a handheld detector for around £15, and it could be the smartest investment you ever make.

    Protecting your investment
    If you’ve invested in your home, make sure you’re adequately covered with home insurance. Police Mutual’s Home Insurance provides a range of benefits including £75,000 contents cover as standard (including contents in outbuildings), Domestic Emergency Cover as standard (up to £500 per claim) and a dedicated claims team should you ever need it.

    To find out more about Police Mutual Home Insurance call us on 0151 242 7640 or click here.

    Police Mutual Home Insurance is provided by Royal & Sun Alliance Insurance Ltd, Home Emergency Cover is provided by ARAG plc. 

    PMGI Limited, trading as Police Mutual is authorised and regulated by the Financial Conduct Authority. Financial Services Register No. 114942. Registered in England & Wales No.1073408. Registered office: Brookfield Court, Selby Road, Leeds, LS25 1NB. For your security, all telephone calls are recorded and may be monitored.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Protect your car from theft

    Protect your car from theft

    This article was published on 23 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Car theft is unfortunately as rampant as ever with almost 20,000 more vehicles stolen in 2020 than 2019.[i] As members of the Police family this stat might not come as a surprise and neither can the following advice in this article. But there’s no harm in refreshing your knowledge or sharing this with family or friends who could benefit.

    According to the Office for National Statistics (ONS) Crime in England and Wales for the year ending September 2020 report[ii], there has been an increase in the number of vehicle-related theft offences. Although the report does not highlight any sole reason, many media reports believe that after many years of improved security measures on cars, a contributing factor may be an increase in the number of cars which have keyless entry.

    If you have a car with keyless entry, you might find the following security tips provided by Thatcham Research, the motor insurers’ automotive research centre, useful:

    • Contact your dealer and talk about the digital features in your car. Have there been any software updates you can take advantage of?
    • Check if your keyless entry fob can be turned off. If it can, and your dealer can also confirm this, then do so overnight.
    • Store your keys away from household entry points. Keeping your keyless entry fob out of sight is not enough – thieves only need to gain proximity to the key to amplify its signal.
    • Be vigilant and keep an eye out for suspicious activity in your neighbourhood.


    Even if you don’t have a vehicle with keyless entry you can take the following simple steps to help deter opportunist car thieves:

    • Make sure your car is secure before you leave it, even if you just need to leave it for a few minutes. Always shut the doors and windows and lock your car.
    • Never leave your car running unattended and always remove the keys from the ignition.
    • Never leave any personal items on display. It takes thieves seconds to smash a car window and steal your property.
    • Use secure car parks ideally with monitored barriers or park in busy well-lit areas.
    • Use a visual and physical deterrent such as a steering wheel or gear shift lock.
    • Think about installing an audio alarm or get an electronic engine immobiliser fitted, if it doesn’t come as standard.
    • A tracking system can be an excellent investment and if fitted along with the other devices might result in a lower insurance premium.

    You might also want to consider upgrading the security for your drive or parking space. There are many small home CCTV systems which needn’t cost the earth, and it could help catch someone who does try to steal your car. A motion sensor activated security light may also put thieves off.

    The more layers of protection you can add the less appealing your car will be to criminals.

    And last, but by no means least, make sure that your car keys are not left in an obvious place such as a key hook by the front door or in sight when you are out and about, as this is an easy place for would-be thieves to look.

    Police Mutual provides car insurance for serving or retired Police Officers and Staff, Specials and their families. For more information about our Car Insurance and how you could benefit, click here or call 0151 242 7640.

    Police Mutual Car Insurance is provided by Royal & Sun Alliance Insurance Ltd.

    PMGI Limited, trading as Police Mutual is authorised and regulated by the Financial Conduct Authority. Financial Services Register No. 114942. Registered in England & Wales No.1073408. Registered office: Brookfield Court, Selby Road, Leeds, LS25 1NB. For your security, all telephone calls are recorded and may be monitored.

    [i] https://www.rivervaleleasing.co.uk/blog/posts/most-stolen-cars-uk-theft

    [ii] https://www.ons.gov.uk/peoplepopulationandcommunity/crimeandjustice/datasets/natureofcrimevehiclerelatedtheft

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Suicide Prevention Day 10 September 2021

    Suicide Prevention Day 10 September 2021

    This article was published on 1 Sep 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Reports of high levels of anxiety and psychological distress have significantly increased due to the pandemic. It is important than ever that we all as individuals do what we can to look after ourselves and each other.

    Suicide is more widespread than you might think—it’s the fourth leading cause of death worldwide.

    Those who contemplate suicide often describe the intense feelings they have as hopeless, helpless, worthless and desperate. Whatever the trigger, suicide may seem like the only solution to an unsolvable, painful problem. A suicidal person believes no one can help them and that the problem can’t be fixed.

    There is no typical suicide victim. Suicide occurs across all ages, ethnicities, economic, and social boundaries and in both genders. But, some situations do increase the possibility that people will try to take their own life. The risk of suicide rises with factors such as having a mental health disorder, alcoholism and substance abuse, a family history of suicide or mental condition, physical or emotional abuse, a physical illness with chronic pain, isolation & loneliness or a major loss, which could be work, money or relationship related. 

    Individuals with multiple debt problems are at a ‘significantly higher risk of suicide’ than those with just one problem debt.  According to Money and Mental Health Policy Institute over 420,000 people in problem debt considered taking their own life in England last year, while more than 100,000 people in debt actually attempt suicide annually*.

    Most people who are feeling depressed or desperate enough to consider suicide give clues as to how they are feeling. These may be difficult to see, but knowing some of the warning signs can help you be better prepared to help someone who is struggling.  Talking openly about your concerns may help to prevent a death. 

    There are often warning signs that someone may be thinking about suicide. Here are some signs to look for:  

    Spoken or written threats of suicide.  If the person talks about dying by suicide or about feeling trapped and not knowing a way out of their situation or has written notes or letters about it.  Never assume the person, doesn’t really mean it, always take it very seriously. 

    High-risk behaviour. People who are thinking about suicide sometimes hurt themselves by engaging in drug or alcohol abuse, self-harm and even criminal behaviour. Suicidal people may drive recklessly and put themselves and others in danger. 

    Withdrawal and loss of interest. They no longer enjoy activities that they once did, isolate themselves from family or friends, don’t take care of their appearance, lack energy or find it hard to cope with everyday things.

    Recent important losses. A person may become suicidal as a result of problems or changes that make them feel helpless. These may include divorce, loss of child custody, job loss or the death of a loved one. For a child or a teenager they may be having a difficult time at school with friends, teachers, workload or parental expectations.

    Major changes in sleep or eating patterns. Excessive fatigue, not being able to sleep or sleeping much more than usual, or a loss of appetite or eating much more than usual are all signs that someone may be suffering from depression. 

    Obsession with death. Suicidal people sometimes show an unusual interest in death by the books or movies they choose or the websites they visit. They may do online research about ways to kill themselves. Having decided to die, they may give away possessions. They may also suddenly be in a happier or calmer mood as they make these plans.
     

    If you believe or even suspect that someone you care about may be suicidal, don’t ignore your suspicions.

     If you notice any of these warning signs in a friend, relative or loved one, encourage them to talk about how they are feeling.  Starting a conversation about suicide can be a difficult thing to do, especially when you’re worried about upsetting someone who might already be in a sensitive place emotionally. How to help someone:

    Offer support. Find a safe, private place to voice your concerns, speak to the person and better assess the situation. Do not agree to keep suicidal information secret, remind the person you are there to help support them.  Don’t leave a suicidal person alone. If you suspect that someone who doesn’t live near you is suicidal, call the person’s local police and ask that a wellness check be done on the person.

    Be direct. Don’t be afraid to bring up suicide. There is absolutely no evidence to suggest that talking about it will make the person take his or her life. Talk openly about feelings and concerns. Ask if they have a suicide plan. It’s important to find out this information to pass on to a professional.

    Listen. Be non-judgmental. Don’t tell them not to think about suicide or minimise their problems. Give as much time as needed to talk and let them know you’re there to offer support.

    Remove all dangers. Any prescription and non-prescription drugs or medication or firearms should be removed from their home.

    Contact a GP, counsellor, or psychiatrist. Often these resources can direct you to community resources, such as support groups.

    Helping someone who is feeling suicidal can be extremely stressful. Make sure you have support for yourself from friends, family, or a trained counsellor.

    Helping a Teenager Who May Be at Risk of Suicide. The teenage years can be a difficult time for you and your child. Adolescents may break rules or experiment with different behaviour as they try to establish their independence. As a parent, it’s important to know when your teenager’s feelings are a normal part of growing up and when they are putting him or her at risk. 

    By staying involved in your child’s life, talking openly together, and knowing the warning signs of suicide, you can help deter at-risk behaviour and make sure your child gets the help he or she needs. 

    Suicide is a tragic occurrence that leaves those affected wondering how it could have happened, and how could it have been prevented. Those who are struggling with thoughts of suicide might show outward signs, and it’s important that friends, family, colleagues, and managers are aware of the signs that someone might be at risk of attempting suicide.

    The suicide of someone you love can be devastating. You may have many intense emotions all at once. You may feel shocked, confused, angry, or guilty. You may wonder if you could have done something to prevent the suicide. These thoughts and emotions are normal, and, although it will take time, with the right support, you can move forward with your life. 

    There isn’t a correct way of grieving after a suicide. Grief is a process of healing that people experience in different ways. Even if someone you love died months or years ago, your grief may resurface at certain times of the year, like birthdays or on the anniversary of their death. Your grief may never be entirely over, but it can become gradually more manageable. Try not to set time limits on your grief or compare your feelings to anyone else’s. As you mourn, you may feel these emotions: 

    • Feelings of numbness and disbelief are common when someone dies by suicide. Right after a loss, people often cope with their grief by denying the reality.
    • After a suicide, you may blame doctors or others for not preventing the death. You may blame the person who died for leaving you, or you may feel angry with the world.
    • Intense grief makes it hard to think clearly, so you may at times have thoughts that you know aren’t realistic. You may dwell on all the “what ifs” even if you know that you did the best you could at the time.
    • You may feel very sad, lonely, or helpless. You may wonder how you will ever cope without the person who died. This pain should reduce with time.

    Suicide can affect anyone. If you suspect someone you know is considering suicide, act quickly to get them professional support. Or if you find yourself contemplating it, contact a counsellor, medical professional or one of the organisations listed below immediately.

    Where to get help:

    • Samaritans For anyone with suicidal thoughts or those concerned with suicide. Call the helpline on 116 123 or email jo@samaritans.org
    • Childline A helpline for children and young people in the UK. Calls are free on 0800 1111 and the number won’t show up on your phone bill.
    • Papyrus For children and young people under the age of 35 who are experiencing thoughts of suicide. Also for anyone concerned that a young person could be thinking about suicide. Call 0800 068 41 41, text 07786 209 697 or email pat@papyrus-uk.org
    • Students Against Depression is a website for students who are depressed, have a low mood or are having suicidal thoughts.
    • Bullying UK is a website for both children and adults affected by bullying.
    • Campaign Against Living Miserably (CALM) This resource is specifically for men. Call the helpline on 0800 58 58 58 from 5pm to midnight 365 days a year.
    • NHS Help for suicidal thoughts
    • The Silver Line A confidential, free helpline for older people across the UK.  Call them on 0800 4 70 80 90 24 hours a day, seven days a week.

    If you believe that someone is in immediate danger, call 999 or bring them in to your nearest accident and emergency hospital service. You can also call Samaritans on 116 123.

    * Money and Health Policy Institute report ‘a silent killer’ Published December 2018

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer