11-17 May 2025

Whatever stage of your life that you are in, it’s important to understand and look after your physical and mental health. You may be preparing for pregnancy, going through the menopause, or looking for answers to a general health query.

Physical Health

It’s important to look after your physical health, this should include exercise, healthy eating and ensuring you get enough sleep.

Exercise helps both your physical and mental health, so it’s important to stay active. A few hours of gentle exercise a week will release endorphins that make you feel energised. This could be as simple as a walk, a run, a cycle ride, dancing or even some gardening. In simple terms exercising makes you feel good.

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

For more details on eating well, read our healthy eating guide here.

Sleep

You spend about a third of your life asleep. Sleep is essential, it is as important to your body as eating, drinking, and breathing, and is vital for maintaining good mental and physical health.  Sleeping helps you to recover from mental as well as physical exertion.

For more details, read our sleep guide here.

The main physical health issues that women face are:

Cancer

According to Cancer Research UK breast cancer is the most common cancer in UK females, accounting for almost a third (30%) of all female cases. The next most common cancers in UK females are lung cancer and bowel cancer. Breast, lung, and bowel cancers together account for over half of all new cases in females in the UK.

Breast cancer

Most women diagnosed with breast cancer are over the age of 50, but younger women can also get breast cancer.

There’s a good chance of recovery if it’s detected at an early stage.

It’s vital that women check their breasts regularly for any changes and always have any changes examined by a GP.

Gynaecological cancers

There are five gynaecological cancers – womb, ovarian, cervical, vulval and vaginal, but awareness levels of these cancers is very low.

The most common of these cancers is womb (also known as endometrial or uterine).

Preventing cancers

Leading a healthy lifestyle can help to prevent cancers. The following measures will help you reduce your risk of cancer:

• Take part in the cervical and breast screening programmes provided by the NHS
• Exercise regularly
• Eat a healthy diet
• Don’t smoke and avoid second-hand smoke
• Maintain a healthy body weight

Osteoporosis

Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a fracture.

Women are more at risk of osteoporosis than men, particularly if the menopause begins early (before the age of 45) or they’ve had their ovaries removed.  Women will lose bone rapidly in the first few years after the menopause.

Endometriosis

Endometriosis is a condition where tissue similar to the lining of the womb starts to grow in other places, such as the ovaries and fallopian tubes.  Endometriosis can affect women of any age. 

It’s a long-term condition that can have a significant impact on your life, but there are treatments that can help.

Fertility & Pregnancy

If you are pregnant or thinking about trying for a baby, then it’s important to think about your health. If you smoke or drink alcohol, now is a good time to stop.  Ensure you are eating a balanced diet and taking a folic acid supplement. If you have a long-term medical condition or take regular medication, it’s important to talk to your GP before trying to conceive.

For everything you need to know about trying for a baby, pregnancy and birth read the NHS guide here.

Some people get pregnant quickly, but for others it can take longer. According to the NHS 1 in couples may have difficulty conceiving.  It’s a good idea to see a GP if you have not conceived after a year of trying.

Women aged 36 and over, and anyone who’s already aware they may have fertility problems, should see their GP sooner. The GP can then check for common causes of fertility problems and suggest treatments that could help.

Menopause

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. Millions of women go through the menopause and there is great support available.

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 estrogen 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.

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. 

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.

The menopause is a natural turning point in a woman’s life that marks the end of the menstrual cycle and childbearing years. For more information on the menopause read our guide by clicking here.

Mental Health

According to Mental Health Foundation, in England, around one in five women has a common mental health problem such as anxiety, depression or self-harm.

Women generally find it easier to talk about their feelings and have stronger social networks than men, both of which can help protect their mental health.

It’s as important to look after your mental health as it is your physical health. For more details, read our mental health guide here.

Depression

Women are more likely to experience depression than men.  This may be due to factors such as isolation, and hormonal changes. Around 10- 20% of women experience depression while they’re pregnant or after giving birth.

Women have a longer life expectancy than men, meaning they’re more likely to experience the mental health difficulties that can come with older age. Losses such as bereavement or loss of independence can lead to depression.

Most people go through periods of feeling down, but when you’re depressed you feel persistently sad for weeks or months, rather than just a few days. Symptoms of depression can range from mild to severe and may include suicidal feelings. For more details of depression click here.

If you are feeling depressed, then it’s important to talk to your GP and get help.

Anxiety

Anxiety is a feeling of stress, panic, worry or fear, which can be mild or severe.

Everyone has feelings of anxiety at some point in their life. For example, you may feel worried and anxious about sitting an exam or having a medical test or job interview. During times like these, feeling anxious can be perfectly normal.

Some people find it hard to control their worries. Their feelings of anxiety are more constant and can often affect their daily lives. If your feelings of anxiety are your daily life, then it’s important to talk to your GP and get help.

Eating disorders

Eating disorders are not about food or weight but are attempts to deal with emotional and stress related issues.

Unhealthy eating behaviours may include eating too much or too little or worrying about your weight or body shape.

Anyone can get an eating disorder, but teenagers between 13 and 17 are mostly affected.

If you or a loved one are experiencing the symptoms of an eating disorder, early intervention is vital. So, it’s important to contact your GP as soon as possible.

Stress Awareness

It’s important to put measures in place to reduce any stress you are feeling and to take a moment to think about your own wellbeing and find out more on how to manage stress. For more details, read our stress awareness guide here.

Want to learn more? Access our wellbeing hub here.

May 2025

May is National Walking month. With the evenings being lighter for longer, May is a great month to get outside and start walking.  With 2 bank holidays in May, there is no excuse not to get outside and go for a walk. 

Spending time in nature can boost your overall wellbeing. It can improve your mood, reduce your stress level, reduce anxious thoughts, and make you feel more relaxed.

Walking is one of the best things you can do for your overall health, it has so many physical and mental health benefits for all ages and abilities.  A short 20–30-minute walk can reduce the risk of several preventable health conditions, including some cancers, depression, heart disease and Type 2 diabetes.  By swapping a short drive for a short walk, you can also help reduce air pollution, congestion, and fuel costs.

Many diseases, conditions, and ailments can be prevented by participating in regular physical activity. Even moderate-intensity aerobic activity such as walking can provide these incredible health benefits.

Physical Health Benefits

• Helps lose or maintain a healthy weight
• Lowers risk of heart disease & improves cardiovascular endurance
• Lowers the risk of having a stroke
• Lowers the risk of several types of cancer
• Regulates blood pressure & cholesterol
• Helps prevent and manage type 2 diabetes
• Helps ease arthritis pain & stiffness
• Strengthens muscles & bones and prevents osteoporosis
• Improves circulation
• Increases metabolism
• Keeps your lungs healthy
• Stimulates digestion
• Helps to regulate hormones and alleviate menstrual cramps
• Boosts your immune system
• Increases your Vitamin D intake
• Promotes healthier skin and hair growth
• Improves balance and lowers risk of falls

Mental Health Benefits

• Helps with relaxation and stress relief
• Reduces anxiety
• Lowers risk of depression
• Improves your mood
• Helps you sleep better
• Improves self-esteem and self-confidence
• Improves energy levels & fights fatigue
• Can stop food cravings
• Improves cognition & creativity
• Can help lower risk of dementia
• Boosts productivity & performance
• Improves overall quality of life
• A healthy way to spend time with family and friends

These are just some of the reasons why you should try to work in more walking to your daily routine. Whether you walk at lunchtime, start your day with a walk, or have walking meetings, why not try it and feel the benefits for yourself.

If you don’t enjoy walking, try going with a friend or family member, or listening to music, podcasts or audiobooks while you walk.  You could set yourself a daily step goal and track your steps using your watch, an App, or a pedometer, you may even discover new routes in your local area. 

Alternatively, travel further to visit some of the UK’s beautiful areas of outstanding natural beauty, national parks or woodland areas.  If you’d like more of a challenge, try walking one of the nation’s top 10 walks according to The National Trust.

Wherever you decide to walk this May, just get outside, enjoy nature, clear your mind, and spend time with family and friends.

Want to learn more? Access our wellbeing hub here.

12 – 18 May 2025

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

Hosted by the Mental Health Foundation, the theme for Mental Health Awareness Week, this year is ‘Community’. The purpose of the week is to celebrate the power and importance of community. For more details of the week click here.

The week is an opportunity for people to talk about all aspects of mental health, with a focus on providing help and support. Most of us thrive when we have strong connections with others and supportive communities around us.

People who are more socially connected to family, friends, or their community are happier, physically healthier, and live longer, with fewer mental health problems than people who are less well connected. Communities can provide you with a sense of belonging, safety, support in hard times, and give purpose.

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.

Here are a few easy tips on how to look after your mental health.

• Connect with other people – talk to others about how you’re feeling on a regular basis. This could be a friend, a family member or a colleague. Whether its face to face, by text or email or on the phone. Good relationships will help you to build a sense of belonging and self-worth.  They will also provide you with emotional support and allow you to support others. 

• Keep Learning – research shows that learning new skills will boost your self-confidence and raise your self-esteem, help you to build a sense of purpose and help you to connect with others.  You may want to learn a new language, improve your cooking or your DIY skills. Creative hobbies can also boost our confidence. If you’re trying out a new hobby, track your progress and you’ll feel a sense of achievement as your skills improve.

• Give to Others – Helping someone else feels good, as it gives us a sense of worth. Even small acts of kindness can make a big difference. Research suggests that acts of giving will create positive feelings and a sense of reward, helping you connect with others. This could be doing a local litter pick, volunteering at the dog’s home or food bank or helping an elderly neighbour.

• Eat & Drink Healthily – a varied diet can help both our physical and mental wellbeing. Eating regular meals can ward off dips in blood sugar that can leave us feeling irritable and tired, and drinking lots of water can improve concentration and help us think more clearly.

• Be Active – staying active can make a big difference to both our physical and mental wellbeing.  It will help raise your self-esteem, help you to set goals and challenges and cause chemical changes in your brain which can help to positively change your mood.   This may be a brisk walk to clear your mind, yoga to calm your thoughts, or a high impact exercise class to de-stress. The key is to find activities you enjoy.  Plan activities with a friend for a greater commitment and to stay connected with others.

• Be Mindful – Paying more attention to the present moment can improve your mental wellbeing.  This includes your thoughts and feelings, your body and the world around you.  For more details click here.

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

Here are some tips:

• Think about your purpose: Be clear about why you are doing this job.

• Be clear on expectations: Make sure you know what is expected of you and whether it is realistic.

• Keep your boundaries: Establish clear boundaries between work and personal life, don’t take work home with you.

• Talk to colleagues: Make time to talk to your colleagues about your experiences and share fears and concerns.

• Value your own family and relationships: While work is important, your family and relationshipsneed to be valued.

• Exercise: Regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing.

• Get plenty of sleep: Sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.

• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well. Read our healthy eating guide here.

• Avoid alcohol: The numbing effects of drinking are only temporary 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 more important than ever, 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 during Mental Health Awareness Week.

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

Useful links:

• NHS

• Samaritans

• Mind

• AnxietyUK

• Mental Health Foundation

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

Want to learn more? Access our wellbeing hub here.

19 – 25 May 2025

Dementia Action Week run by the Alzheimer’s Society is to raise awareness of the importance of a timely and accurate diagnosis for people affected by dementia. For more details click here.

There are currently around 900,000 people with dementia in the UK. This number is expected to rise sharply in the coming years. Dementia can affect a person at any age, but it is more commonly diagnosed in people over the age of 65 years, with the condition affecting 1 in 6 people over the age of 80.  If somebody develops dementia before the age of 65, they are described as having young onset dementia.

Dementia is an umbrella term for a range of progressive conditions that affect the brain. There are over 200 subtypes of dementia, and it can also be a secondary condition of another disease, such as

Parkinsons. The most common types of dementia are Alzheimer’s disease and vascular dementia.

Regardless of which type of dementia is diagnosed and what part of the brain is affected, each person will experience dementia in their own unique way.

Signs that could indicate a person has Dementia

• Memory problems – people with dementia might have problems retaining new information. They might get lost in previously familiar places and may struggle with names. Relatives might notice the person seems increasingly forgetful, misplacing things regularly.

• Cognitive ability – people with dementia may have difficulty processing information. This could be their perception of time or a place, for example, getting up in the middle of the night to go to work, even though they’re retired. Also, their concentration could be affected. There may be a difficulty when shopping with choosing the items and then paying for them. For some people the ability to reason and make decisions may also be affected. Some may get a sense of restlessness and prefer to keep moving than sit still; others may be reluctant to take part in activities they used to enjoy.

• Communication – people with dementia may repeat themselves often or have difficulty finding the right words. Reading and writing might become challenging.

• Changes in behaviour – they might experience changes in personality, mood swings, anxiety, and depression. They can lose interest in seeing others socially. Following and engaging in conversation can be difficult and tiring, and so a formerly outgoing person might become quieter and more introverted. Their self-confidence might also be affected.

• Differences engaging with their surroundings – people with dementia can experience changes in vision and hearing as their brain processes information in a different way. People can view everyday items in their home and in the outside world in a different way such as walking round the rug in the living rooms, becoming hesitant getting into the car, being apprehensive stepping off the kerb. Some people can find noisy places very disturbing and can find it challenging to participating in large group conversations.

Everybody assumes the first sign of dementia is memory loss, but this not always the case. The other signs described above can change earlier. The changes can be intermittent and vary in their severity. People living with dementia can often describe a feeling of mist coming over them and then lifting. These symptoms of dementia gradually get worse over time. How quickly this happens varies from person to person and some people stay independent for years.

If you or your loved one are showing symptoms associated with dementia it is important to contact your GP. There are many conditions that have similar symptoms to dementia, including, infections, thyroid problems, vitamin B12 deficiency, sleep apnoea, stress, anxiety, and depression.

Dementia Diagnosis and Next Steps

To establish if dementia is present, a GP will take a medical and family history of the person and will screen them for mental health and cognitive issues by asking questions, testing concentration, short term memory, mood, and behaviour changes.  The GP may then request blood tests, an MRI or CT scan to examine the structure of the brain or request a chest X-ray to check for any chest conditions. They may also refer the person to a memory service/clinic, or to a specialist for further investigation and assessment.

If a diagnosis of dementia is given, the GP should then ensure that the person with the diagnosis and their family are made aware of any specialist advice and support services in their area, as well as referring them for further assessments and treatments that may help.

Dementia UK have produced a next steps checklist, to help in the early days after your family member has received a diagnosis of dementia, click here for more information. If you don’t have access to the internet, you can call the Admiral Nurse Dementia Helpline on 0800 888 6678 or email helpline@dementiauk.org.

Being diagnosed with dementia can understandably cause distress and a feeling of hopelessness, and some people may feel anxious or depressed. It may be that the person is finding it difficult to adjust emotionally. Equally, the dementia changes happening in the brain can make it difficult to control their emotions.

The person with dementia may also struggle to understand the emotions of those around them. Understanding and recognising the impact of these symptoms may help you to understand the reasons the person is showing distress and help you to give the best type of support.

Family members are equally likely to have difficulty in accepting the diagnosis and the changes dementia can cause to the person and the relationship they have with them. It’s important to ensure everybody takes the time to understand how one another is feeling.

There is evidence that people living with dementia can remain healthy, with a good sense of wellbeing, by being active and socially engaged. People who focus on their strengths, and the things they like and want to do, are able to cope better with the changes that dementia can bring and can continue enjoying their life.

Caring for someone with Dementia

Caring for someone with Dementia can be daunting, challenging, and exhausting. You may be caring for a parent, a partner, an elderly relative, or a friend with dementia, whoever it is, it’s important to educate yourself about the condition but also ensure you also care for yourself. Here are some things to consider.

• Accept support – this support may come from other members of your family, a professional or a support group. Just don’t be afraid to accept or ask for help. This help will allow you to take a break and have some time to yourself. It may also lead to you making new friends who understand what you are going through. You may learn more about the condition and how other carers deal with the challenges it brings.

• Be empathetic – as a carer compassion and empathy are at the heart of what you are doing. Be patient and understanding, don’t criticize and judge. Listen and be interested in what they are telling you, even if they have told you many times before.

• Look after their overall wellbeing – make sure the person with dementia regularly has their physical health monitored and ensure they receive the appropriate health advice or treatment. It’s important they remain active, this could include walking, gardening, or dancing. A balanced diet is also essential, including drinking plenty of fluids (ideally water) and reducing the amount of caffeine and alcohol they drink. If they smoke, help, and encourage them to stop. Smoking can increase the risk of physical and cognitive conditions. Getting enough sleep is also vital as poor sleep can affect concentration and cognitive function. Where you can, try and adapt the person’s home to make it as safe and comfortable for them as possible.

• Dementia Specific Support – seek out advice, support, education, and training. This could involve investigating local services, joining a social or peer support group. Which can be attended in person or online. It can be helpful to know other people who have similar experiences and who may have some good advice and support to offer. Identify dementia friendly places to visit and understand how to make travel more dementia friendly. There are several dementia charities and organisations who have great websites providing information, support, tips, and activities. Details can be found at the end of this guide.

• Be positive – focus on their strengths and think about what they can still do, rather than what they can’t. Prioritise things that bring them peace and joy, such as listening to music, dancing, or walking in the garden. Try to avoid negative comments and correcting the person if they get something wrong or muddled up. Take a day at a time, rather than looking too much in the future. Focus on what is achievable now.

• Be realistic – those with dementia will have good and bad days. Be realistic about the course of the disease, remember that most types of dementia are irreversible and progressive. Dementia will tend to get worse over time and there is no known cure.

• It’s more than memory loss – memory loss is typically the main dementia symptom. But the symptoms experienced will depend on the area of the brain that is most affected. The person with dementia will experience a neurological decline that may lead to other issues. This may be linked totheir behaviour and mood. Towards the later stages of most types of dementia, patients will struggle with everyday living activities, such as dressing and washing independently. They may also become non-communicative, unable to recognise loved ones and even unable to move about. If they are having trouble remembering where they keep things, you could try keeping important items in one, consistent place. Using a whiteboard or similar showing reminders for the person.

• Plan ahead – when caring for someone with dementia things will change, so you should prepare for a time when their loved one may need more care than you can provide, this may be provided from a professional coming into your home each day or with your loved one moving into a residential setting. You will need to prepare yourself for this emotionally and plan financially for this change. You will also need to ensure you have time to find a care home you are happy with. Develop coping strategies to live as well as possible with the diagnosis. Have a family discussion about future plans, including applying for a Lasting Power of Attorney and making an Advance Care Plan. Understand what financial support is available, including attendance allowance and council tax relief.

• Self care – As a carer its essential to look after your own wellbeing. Caring can be both physically and mentally exhausting, you may be getting up several times in the night, you may have to lift an adult who is heavier than you, or you may be juggling caring whilst also holding down a job. You may also have the emotional distress of feeling like you are ‘losing’ your loved one. Caring for others can be very stressful and may lead to a mental health illness, such as depression. This is why caring for yourself is vital when you are caring for somebody else. So, ensure you eat and sleep well, do some exercise and take some time for yourself to do the things you enjoy. Remember, you can’t pour from an empty cup.

Support & Sources of Information

• Dementia UK

• Alzheimer’s Society

• Alzheimer’s research UK

• Age UK

• Carers UK

• Citizens Advice

• NHS

• Mind

Want to learn more? Access our wellbeing hub here.

7 April 2025

Stress Awareness Month is held each April, to increase public awareness about both the causes and cures of stress. This year The Stress Management Society has chosen the theme ‘Lead with Love’. For more details clickhere.

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.

Millions of people around the UK are experiencing high levels of stress if you are one of them, it may be damaging your health.

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.

Individually we need to understand what is causing our personal stress and learn what steps we can take to reduce it for ourselves and those around us. National Stress Awareness month is a great opportunity to take a moment to do this and think about our own wellbeing.

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.

• Breathing exercises – stop and take a breath, learn a new breathing technique like box breathing or baby breath.
• 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. They can also include things to look forward to.
• 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.
  • To read our sleep guide click here
  • To read our Healthy Eating guide click here
• 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 00or 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 a situation. But it’s important to stay positive. 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.
• Be kind to yourself – don’t be too hard on yourself, look for positives in your life and make time for self-care.

Useful links:

• NHS
• Mind
• Mental Health Foundation
• Stress Management Society
• Anxiety UK
• World Health Organisation

Worrying about money

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.

Want to learn more? Access our wellbeing hub here.

2 April 2025

Every 2nd April is World Autism Awareness Day.   The purpose of this day is to increase understanding of autism across the world and help reduce stigma and discrimination that may occur against those with autism and their carers.

Autism is something you are born with, it is usually identified in early childhood, but can also be diagnosed later in life too.

Early intervention, therapies and education will help that person lead a full life. Some people will need support to help them with certain things and it’s important to get this support from an early age.

Autism is part of who a person is, their brain works in a different way from other people.

Every individual has a unique and meaningful contribution to make to society. According to Beyond Autism there are around 700,000 autistic people in the UK.  Autism is 3 times more prevalent in boys than girls. Signs of autism in girls can present themselves differently and as a result can be misdiagnosed or missed, leading to a late diagnosis, this may even be as an adult.

Autism affects how a person communicates and experiences the world. It is complex and can affect a person’s sensory processing, relationships, and social and communication skills.  It affects each person differently and is therefore often described as a spectrum. Some autistic people need little or no support. Others may need help from a parent or carer every day.

Autistic people often have other conditions, such as:

• Attention Deficit Hyperactivity Disorder (ADHD)
• Dyslexia and Dyspraxia
• Insomnia
• Anxiety
• Depression
• Obsessive Compulsive Disorder
• Epilepsy

Communication

Communication can be a challenge for some autistic people. They may find it hard to read body language, understand peoples’ emotions, and find it difficult to respond to others. Processing time is often affected so it may take an autistic individual longer to react in conversations.

We all use a mix of verbal, gesture, body language and more to communicate. For some people alternative communication methods help them to communicate. Some autistic people will have their own preferred method of communication, just as everyone does, however this can be more important to someone with autism as it can help them to understand and be better understood, making them feel heard. They may communicate vocally, or they may use other systems such as signing or a voice output device. Here are some things you can do to support them:

• Observe how the person chooses to interact and how long it takes them to process what you are saying or doing. You can then adjust your communication.
• Use their name to make sure they know you are talking to them directly.
• Make sure any instructions are short and clear to avoid overloading with information.
• Be mindful of noisy environments as this may affect how a person processes information.
• Avoid using figurative language.
• Talk slowly so they have more time to process.
• Be clear on what you are asking and avoid asking open-ended questions.
• If the person you are talking to finds visuals easier to understand, try to use these where possible.

Autistic people may display different behaviours to try to communicate their needs, wants or feelings. Some of which can be perceived as challenging and may even affect their wellbeing. It is important to understand why behaviours that challenge happen so that the right support can be given. 

Understanding behaviour

Autistic people may have behaviours which appear unusual to some. There is nearly always a reason behind these behaviours, it could be that the individual is using it in order communicate or as a coping strategy.

They may also have repetitive movements such as hand flapping or making sounds. These are often calming for the individual when they feel stressed. 

They can experience under or over sensitivity to sounds, touch, smells, pain, light or temperature. Over-stimulating may cause stress and under-stimulating may lead to a person increasing their sensory input by turning the volume up or getting closer to smells. 

When stress or anxiety builds up it can lead to behaviours that challenge. This may take many forms including screaming, kicking, running away, or ceasing communication.  

These behaviours are often the result of an individual being overwhelmed and can occur when a person is finding it difficult to communicate.

Tips to better understand behaviour:

• Personalisation – Every person is different. What works for one person may not for another, different approaches may be needed.
• Communication – Before trying to change a behaviour analyse the reason. Why are they behaving like this? What might they be trying to communicate?
• Self-stimulatory behaviour – All behaviour serves a function for the individual. If behaviour isn’t causing harm or creating a barrier to learning, don’t try and change it.
• Routines – Routines and planning can often ease anxieties. Helping map out bedtime or getting ready for school can often reduce behaviours that perceive to challenge. Use visuals to help make this easier.  Changes to routine, big or small, can be hard to process. Where possible, planning ahead can help reduce any confusion or anxiety that the disruption may cause. 

Positives

There are many positive features of autism including:

• Passionate
• Detail orientated – thorough and accurate
• Focused – great concentration and less likely to be distracted
• Analytical and methodical approach
• Unique thought processes
• Great observational skills
• Creative – distinctive imagination and expression of ideas
• Memory – excellent long-term memory and superior recall
• Tenacity determination and Resilience – will challenge opinions
• Straightforward, direct, and honest
• Reliable and committed
• Innovative
• Accepting of difference – less likely to be judgmental
• Expertise – in-depth knowledge & high level of skills
• High levels of integrity
• Dedicated and loyal
• Strong adherence to rules
• Not afraid to be themselves

Everyone is different and no one will identify with every one of these positive features. 

Don’t try to change, try to understand.

People with autism spectrum disorders have specific characteristics, behaviours, tastes, and ways to do things. The key is to understand the way they see the world without trying to make them change.

Available Support:

• Beyond Autism
• National Autistic Society
• The Brain Charity
• NHS

Want to learn more? Access our wellbeing hub here.