• Time to Talk Day 2022

    Time to Talk Day 2022

    This article was published on 27 Jan 2022. 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

    Time to Talk Day is on 3 February. It’s run by Mind and Rethink Mental Illness, in partnership with the Co-op.

    The day is about creating supportive communities by having conversations with family, friends, or colleagues about mental health. We all have mental health. By talking about it, we can support ourselves and others.

    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.

    Mental health problems affect one in four of us, yet many people can feel isolated, ashamed, and worthless because of this.

    Time to Talk Day encourages everyone to be more open about mental health, to talk, to listen, to improve lives. Every conversation brings us a step closer to ending the feelings that too many of us experience.  Poor mental health can affect anyone, of any age, gender, or background.

    Starting a conversation with someone around their or your own mental health can feel uncomfortable. You may be worried that you will say the wrong thing but remember saying nothing is far worse. You may have concerns about how others are coping with the current situation.

    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 organisation’s, 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 maybe just having a virtual cuppa or watching a film together.

    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.

    Like adults, children will respond to situations in different ways, such as being more clingy, anxious, withdrawn, or angry. Try to respond to your child’s reactions in a supportive way, listen to their concerns and give them extra care and attention. Remember to listen to your children and re-assure them.

    For more details on supporting your children’s mental health click here.


    Time to Talk Day isn’t just about helping others, it’s also about thinking about your own wellbeing.

    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, during the pandemic 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.

    Keep active: regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing. This can be as simple as a regular walk, being outside in nature can also help improve your mental health.

    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. Alcohol can also damage the immune system. Try to adopt positive

    coping strategies such as talking, going for a walk, or listening to music instead. If you do drink, try to stay within the recommended unit guidelines.

    Keep in touch: it’s good for you to catch up with friends and family.

    Take a break: a change of scenery or pace is good for you. Make sure you take time to relax and re-charge.

    Do something you’re good at: doing something you enjoy, and you are good at can give you the ‘feel good’ boost that everyone needs. Enjoying yourself can help beat stress.

    Care for others: supporting others uplifts you as well as them.

    Ask for help: sometimes you need help from others, so don’t be afraid to ask for help, from a family member or friend, your GP, or a professional organisation, see the list at the end of this guide for more 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.

    Financial problems are one of the biggest worries that can negatively affect your mental health. According to the Police Federation’s annual Pay & Morale survey results published in November 2020 just under a third of respondents said that their household was worse off financially now than before the COVID-19 crisis.

    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.

    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

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Safer Internet Day 2022

    Safer Internet Day 2022

    This article was published on 27 Jan 2022. 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

    Safer Internet Day is celebrated globally in February each year to promote the safe and positive use of digital technology for children and young people, and to inspire a national conversation about using technology responsibly, respectfully, critically, and creatively.

    Safer Internet Day 2022 is on 8th February and will be celebrated with the theme ‘All fun and games? For more details of the day click here.

    Looking after your children online

    Our children have grown up using the internet from a young age, they probably use it every day to play games, watch videos, learn, and do research, and connect with friends.

    It’s important to help them to use the online world in a way that’s safe and positive for their mental health and to start to have conversation about being online from a young age and continue to do so as part of your regular conversations.

    Show your child how to use the internet in a positive way, to research things, to do homework, to talk to family, and to find out about the world. Talk to them about your own experiences online. You should also talk about your own less positive experiences online.

    This may be concerning how you feel about showing the ‘perfect’ life for others to see on social media. Talking openly like this should help them understand that ‘perfect’ lives and photos that others share on social media don’t always show reality. Encourage them to talk to you if they have similar experiences.

    Ask your child to share with you their favourite Apps, games, or websites. This will help you understand how they work so that you can assess if you have any concerns. A quick online search may also help.

    You are your child’s role model, so, if you check your phone constantly at mealtimes, or play violent games in front of your children, then it’s likely your child might do the same.

    Set boundaries for your children but be realistic as they need to be age appropriate. Whatever their age, it’s a good idea to sit down together with your child to talk about it and agree some rules about how much time they spend online. For example, using a device just before bed.

    If you think anything your child is accessing is not appropriate for their age, talk to them and explain why you think this. Where possible, make it a joint decision with your child, so they understand the reasons and are more likely to stick to it.

    Many children play games online, so it’s worth checking the ratings on the games your child is playing. There may be peer pressure for your child to play/buy a game that looks like it’s extremely violent or too old for them. It’s worth checking PGI ratings, which have more detailed information than ratings for films.

    You can set up parental controls to stop your child from accessing harmful content online. However, be mindful that your child may know how to get round these and that’s why it’s more important to make sure your child is able to make good decisions for themselves.

    It is a good idea to reassure your child that they can always talk to you. You may want to regular check with them if they’ve seen anything online that they are not comfortable with. Explaining that you won’t overreact, that you’d much rather that they told you about it. If they are upset or worried about something they’ve seen, talk to them about how they feel, and how they can avoid seeing the things again in the future. If necessary, help them to report or block content they find disturbing.

    Help your child to understand what is meant by personal information, so they can develop an awareness of why it’s significant and why they should be cautious about sharing this type of information or pictures of themselves online.

    Although most social media platforms are officially 13+, most children sign up to at least one when they’re much younger. It’s better that you encourage them to be open with you about this, rather than them keeping it a secret from you. Be aware that if they accept your friend request or follow you on social media, it’s possible they may have another account that they’re not sharing with you.

    Bullying is awful, whether it happens face to face or online. If your child is receiving nasty messages, or people are posting unwanted things about them, or they feel harassed. To help them:

    • Encourage them to talk to you, it will really help them to talk things though with you and discuss what actions to take.
    • Make sure they understand how to block and report the people involved, and to use the privacy settings to limit what people can see on their profiles.
    • Help them understand that they are responsible for what they post and how posts may affect how others feel. They shouldn’t say anything online that they wouldn’t say in person.

    Some things for you to explain to your child:

    What you put online stays online. Even things you delete can be saved or screenshotted, including Snapchats meant for just one friend.

    • Forums and group chats can be a great way to connect, but don’t feel pressured to share more than you feel comfortable with. Remember, online strangers are still strangers.
    • It’s easy to over-share on social media, especially if you forget who can see your profile.
    • Help your child to change their privacy settings on each platform they are using, to make their account can only people be seen by those you know and trust.
    • Make sure your child understands how to report or block things that aren’t appropriate or someone that makes you feel uncomfortable. Also, to talk to someone they trust about it if this happens.
    • Help your child to understand that they shouldn’t feel the need to be available all the time on social media. It’s okay to take a break, and you don’t need to take part in every conversation.

    Act on warning signs if you think something is wrong. It’s important to act if you are concerned:

    • Talk to your child openly
    • Listen to what they have to say
    • Don’t rush to judge
    • Make sure they know that you’ll always be there for them

    Whatever our age it’s important to think about staying safe online and avoiding cyber crime.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Blue Monday 2022

    Blue Monday 2022

    This article was published on 17 Jan 2022. 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


    Blue Monday is the name given to the third Monday of January every year. It is claimed to be the most depressing day of the year. The reason for this includes factors like the cold, wet weather, short daylight days, Christmas debt, the time elapsed since your last pay day, Christmas seems like a distant memory, you’ve already failed with your New Year’s resolutions and it feels like a long time until the summer. For most of us this means our motivational levels are low.

    January is the usually the month when you understand just how much Christmas has cost you. Every year, thousands of us dread the credit card bills arriving and this is when the financial hangover from Christmas become reality. This is to be expected, as Christmas is the most expensive time of the year, with many people using their credit cards and overdrafts to pay for the festivities. If this has affected you this year, read our talk money guide here to ensure this isn’t the case for you again in 2023.

    Many people don’t believe Blue Monday is real and that it’s just a Marketing plan to help sell more summer holidays, but we do know that during the winter months, with shorter, darker days we generally spend more time indoors, which can have a negative impact on our   mental health. Some people suffer from seasonal affective disorder (SAD) which can increase depression and anxiety. With January coming straight after the highlight of Christmas and also for many a month where the Christmas spending credit card bill has arrived, it’s not surprising that January tends to be the least favourite month of the year for

    many people. It is therefore vital that you make an effort to protect your wellbeing.

    Stress and anxiety can be caused by many things, not just financial worries, including not seeing family, friends and colleagues face to face, work deadlines, relationship problems and home life.

    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. For more information on managing worries and stress read our guide here.


    Some ways you can combat Blue Monday:

    Sunlight

    Natural light helps stabilise serotonin and triggers endorphins, both mood-boosting hormones. Try to get outside as much as you can during the day to give your wellbeing a positive boost.

    Be sociable

    You can achieve this without spending lots of money. You could host game and movie nights for your friends, this could be virtual, regularly talk to your loved ones or go for a walk with a friend.

    Set achievable targets

    If you’re struggling to keep your New Year’s resolutions, re-set them now or set a new goal to achieve around Blue Monday.

    Be realistic

    Understand that you may feel low during January, the reasons why this is the case and that’s its ok to not be ok and it should pass. If it doesn’t or how you are feeling is more than just the January blues, then talk to someone and get some help.

    Exercise

    Walking, swimming and cycling will boost endorphins, and will leave you feeling calmer and happier.

    With money worries being one of the largest wellbeing challenges facing us during January, it’s important to start talking about money worries before your situation gets worse.

    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.

    The stress of dealing with financial pressures does not just affect your personal life. It can affect your work, family life, health, and relationships. It’s therefore important to talk about

    money worries.

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

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

    Where to get help:

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Dry January 2022

    Dry January 2022

    This article was published on 23 Dec 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

    As the New Year arrives, many of us start to think about New Year’s resolutions, the most popular resolutions are usually concerning health and diet, to do more exercise or lose weight. Financial orientated ones are also popular, with many of us wanting to send less or save more money.

    One of the most popular campaigns is Dry January and if you manage to achieve it, it should help improve your overall wellbeing by improving your physical and mental health and by reducing the amount you spend.

    Dry January is the annual movement where millions of people give up alcohol for the month of January. It is run by the charity alcohol change UK, a leading UK alcohol charity. The campaign was first introduced in 2013 and grows larger and larger each year. In 2019, over 4 million people took part in the wellbeing event.

    By agreeing to Dry January, you are committing to not drink alcohol from when you wake up on New Year’s Day until 1 February.

    Alcohol plays a significant role in our lives and culture, with many of us drinking to celebrate, socialise and relax. However, there is a significant proportion of the UK population who have an unhealthy relationship with alcohol. Alcohol is linked to more than 60 health conditions, including liver disease, high blood pressure, depression, and cancer.

    There are many health benefits of not drinking alcohol or reducing the amount you drink, and these include:

    Sleeping – alcohol can intensify certain sleep conditions like snoring. If you have improved quality of sleep, you will have more energy.

    Financial savings – put aside the amount you would have spent on alcohol each week and see how much you save during the month. If you continue to not drink or reduce the amount you are drinking over the rest of the year, this saving you make could buy you a treat or help to pay off any debts you have.

    Weight loss – a pint of a 5% strength beer contains 239 calories, with a standard glass of wine consisting of around 133 calories. So, giving up alcohol for 4 weeks or longer can make a noticeable impact on your weight.

    Mental health – regular alcohol consumption decreases the levels of the brain chemical serotonin – a key chemical in depression. By avoiding alcohol, your serotonin levels will increase and help regulate your mood.

    Improve your skin – alcohol can cause puffiness and acne. By cutting out alcohol your skin will improve over time. A month alcohol free has a lot of benefits, research published in 2018 in the British medical journal found that a month off lowers blood pressure, reduces diabetes risk, lowers cholesterol, and reduces levels of certain cancer related proteins in the blood.

    A month alcohol free has a lot of benefits, research published in 2018 in the British medical journal found that a month off lowers blood pressure, reduces diabetes risk, lowers cholesterol, and reduces levels of certain cancer related proteins in the blood. In order to track Dry January, use the alcohol change UK App


    Know your units – how much alcohol is too much?

    To keep health risks of alcohol at a low level, the recommended safety limits for alcohol consumption is for men and women not in drink more than 14 units a week on a regular basis.

    It’s also advised that at least 2 days a week should be alcohol free.

    Regularly drinking above recommended daily limits risks damaging your health.

    Your weekly units should not be saved up for the weekend and then binge drinking.

    Top tips for alcohol reduction:

    • Alternate an alcoholic drink with a non-alcoholic one.
    • Have at least two alcohol free days a week.
    • Find alternative ways to relax when you are stressed.
    • Avoid drinking on an empty stomach.
    • Sip your drink slowly so it lasts.
    • Don’t top up your glass before you have finished a drink so you can keep an eye on exactly how much you are drinking.

    To check how many units you have drunk, use the alcohol change UK’s unit calculator here.

    After the month you may consider giving up alcohol for longer or reducing the amount you drink to improve your wellbeing.

    If you do start drinking again remember that your tolerance to the effects of alcohol will

    likely be much lower, so be careful not to overdo it the first time you choose to drink again.


    Your New Year’s resolutions may include other lifestyle improvements instead of or as well as stopping or reducing drinking alcohol. These may include to eat healthier, increase the amount of exercise you do or to stop smoking.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Grief Awareness Week 2021

    Grief Awareness Week 2021

    This article was published on 25 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

    Grief Awareness Week is run by the Good Grief Trust Organisation.  The aim of the week is to raise awareness of the impact of grief and to break the taboo around talking about grief. 

    Signs and symptoms of grief

    There is not a correct way to feel when you are grieving.  Bereavement, grief and loss will cause different symptoms and they affect people in different ways. Some of the most common symptoms include:

    – Shock and numbness

    – Overwhelming sadness

    – Tiredness or exhaustion

    – Anger – towards the person you’ve lost or the reason for your loss

    – Guilt – this could be due to many things, including not being with the person when they died, not saying something to them, or not being able to stop your loved one dying.

    These feelings may not be there all the time and powerful feelings may appear unexpectedly.

    For more details click here.

    Looking after yourself following a bereavement

    • Take care of your wellbeing: make sure you get enough sleep, eat regular meals, rest and relax.
    • Be clear on expectations: make sure you know what is expected of you and whether it is realistic.
    • Take exercise: taking exercise, e.g. walking, running and cycling can help you relax and increase wellbeing.
    • Talk to others: make time to talk to your family and friends about how you’re feeling, or if you would find it easier contact Cruse 0808 808 1677.

    Explain to family and friends what they can do to help, don’t be afraid to ask for practical support.

    Try to keep to a regular routine of getting up and dressed and eating meals at the usual time, whether you are on your own or part of a family group. The structure will help, even if only a little.

    You may find you have days when you have more energy, and the grief isn’t as consuming – this is normal. Some people can feel guilty when this happens, but there is no need. It is all a normal part of grieving. Equally if you are really struggling that is also normal. Please don’t feel guilty or angry with yourself.

    What to say when someone is grieving

    It is normal to feel worried about saying the wrong thing to the bereaved, but it is more important that you say something than finding the perfect words. You may find the tips below useful:

    • It is important to acknowledge their loss and offer your condolences, saying how sorry you are that their friend or family member has died.
    • The bereaved may want to talk about the person and tell you stories, they may cry through these stories. You may find this really hard to hear but just being there and listening can be a great comfort. You can’t fix their pain but you can listen.
    • Don’t be afraid to ask more about the person who has died. Allowing the bereaved person to talk and share their feelings with you can make a real difference.
    • Ask if there is anything practical that you can do to help at that time.
    • You could also signpost the bereaved to services such as Cruse for them to access support.

    Helping children to cope with death

    Children and young people need to be given the opportunity to grieve as any adult would. But it is also important to remember that children and young people grieve in different ways. A child’s understanding of death and the nature of their bereavement will be different at different stages of development. Children will experience both physical and emotional reactions to death. Emotional reactions may include shock, denial, anger, depression, guilt. Physical reactions may include disturbed sleep, loss of appetite, challenging behaviour, and developmental delays.

    Useful links:

    NHS Children and Bereavement

    Children Bereavement UK Resources for children and young people

    Cruse Bereavement Care Helping children to cope with death – how to help a child or young child

    Some key points to remember concerning children, young people, and grief:

    • No bereaved child or young person will respond to the death of someone close in the same way.
    • Keep the structure of the bereaved child or young person’s day/night as routine as possible.
    • Allow the bereaved child or young person to say how they feel and do not be offended if they are angry with you or do not want to talk.
    • Give the bereaved child or young person the time to explore their grief and support them as they mourn.
    • Do not feel that you have failed if you need to seek professional help for the bereaved child or young person. You are doing the right thing.
    • Put in place appropriate boundaries if a grieving child or young person is hurting themselves or others and explain why such boundaries are necessary.
    • Do not dismiss a bereaved child or young person’s real or perceived illness.
    • Talk things through with them in an open and honest way, remembering to listen to the child or young person.

    What to do when someone dies

    Working out what to do first when someone dies can seem overwhelming. Besides letting family and friends know, there are several organisations you need to notify when a person has passed away. As well as arranging the funeral and dealing with the financial affairs of someone who has died.

    Useful links:

    Everyone responds to death differently there is no right or wrong way to respond. If you have experienced the loss of a loved one you may need to access professional support. Similarly, if you are supporting someone who has been bereaved you may need support for yourself, especially at this present time when there is so much in the news about death and dying and many of us are feeling anxious. You can access support from the services below:

    Where to get help:

    NHS

    Cruse Bereavement Care

    Dealing with Bereavement and Grief. Call the free helpline on 0808 808 1677 or email: helpline@cruse.org.uk

    British Psychological Society

    Coping with Bereavement

    Police Mutual Services

    Our Care Line Service provided by Health Assured can offer advice and information at the end of a phone, helping with a range of concerns including coping with a bereavement.  Take a look at the e-portal or download the APP.

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual

    Password: careline

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    , ,

  • International Stress Awareness Week 2021

    International Stress Awareness Week 2021

    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 2021

    Latest: International Men’s Day 2021

    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 2021

    Talk Money Week 2021

    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 Guide

    Menopause Guide

    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 2021

    World Mental Health Day 2021

    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