3 – 7 November 2025

This article was published on 28 Oct 2025. 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. Stress Awareness Day is always 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 many this is due to the increased cost of goods and services.

Feeling stressed and worried is perfectly understandable. When we have little control about the circumstances it can raise 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 of 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 the current situation. But it’s important to stay positive, instead of thinking of all the things you can no longer do, think of the things you can still do. You could also think of all the things 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

• NHS
• Mind
• World Health Organisation

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

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

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

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433. *PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 68

3 – 7 November 2025

This article was published on 24 Oct 2025. 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.

Everyone has money worries and for many, the challenges of the current cost of living crisis have increased these. Money and debt are often seen as a taboo subject but during Talk Money week you can break the stigma, this year’s theme is to Start the Conversation that could help improve your financial wellbeing. Encouraging people to openly talk with confidence, it could be a quick chat with your partner about budgeting, a question with a professional or introducing savings to a child.

Just as you can take action to improve your physical and mental 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.

If we’re prepared financially, we will be able to cope when an income shock or life event occurs. For more details read our Emergency Fund guide here.

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 2025, 79% of respondents felt that they were ‘worse off’ financially than they were five years ago. 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 budgeting 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’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 – speak to your mortgage provider or adviser.
• 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 the festive period and for many people the worry of how to fund this time will be a concern.

It may seem tempting to fund the festive period 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 year.

For many people the struggle is after the festive period when January pay day seems a long way of 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 gifts much earlier, in October and November, the total cost of the festive period for many families will be higher.

When writing your 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 their 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 finances too.

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

As well as gifts, the other expense during the festive 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, it often ends up being thrown away. So, before doing your festive 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 health, and the environment.

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

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

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

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

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

18 October 2025

This article was published on 03 Oct 2025. 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’s marked by hormonal changes and the end of menstruation and can bring a range of physical and emotional changes. The important thing to remember is, you’re not alone. Millions of women go through menopause, and today there’s more support, knowledge, and understanding than ever before.

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:	Emotional 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	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:

• hormone replacement therapy (HRT) – tablets, skin patches, gels, sprays and creams that relieve menopausal symptoms by replacing oestrogen
• vaginal oestrogen creams, lubricants or moisturisers for vaginal dryness
• cognitive behavioural therapy (CBT) – a type of talking therapy that can help with low mood and anxiety

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. HRT isn’t suitable for everyone. HRT may not be recommended for women with certain health conditions, such as a personal or family history of breast cancer, unexplained vaginal bleeding, active liver disease, or a history of blood clots or stroke. In these cases, your Doctor will explore alternative options to help manage symptoms and support your wellbeing.

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.  For more details on Self Care read our guide here.

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. If you are struggling to sleep read our sleep guide here.

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. For more details read our healthy eating guide here.

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, licorice, 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

• NHS
• Menopause Support
• My Menopause Doctor
• Menopause in the Workplace

10 October 2025

This article was published on 01 Oct 2025. 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 ‘Access to Services – Mental Health in Catastrophes and Emergencies’. For more details click here.

Today is an opportunity for people to talk about all aspects of mental health, how we need to look after our own and others wellbeing, and how important it is to talk and get help if you are struggling.

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

Mental health problems affect one in four of us*, yet many people can feel isolated, ashamed and worthless because of this. Poor mental health can affect anyone, of any age, gender or background.

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 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 during 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. For more information read our guide here.
• 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

NHS

Samaritans

Mind

AnxietyUK

Mental health org

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