• September Means Sleeptember

    September Means Sleeptember

    This article was published on 27 Aug 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.

    We spend about a third of our lives asleep. Sleep is essential, it is as important to our bodies as eating, drinking, and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion.

    When you’re well rested, you think more clearly, feel better, and have more stamina and energy. But many people don’t get the 7-9 hours of sleep that doctors recommend. Lack of sleep, even for a few days, can leave you feeling irritable, frustrated, and forgetful. Regular poor sleep can put you at risk of serious medical conditions, including obesity, heart disease and diabetes and it may shorten your life expectancy.

    According to many surveys, around one third of the population suffer with sleep problems. Lack of sleep can affect mood, energy and concentration levels, relationships, and the ability to stay awake and function at work during the day. A solid night’s sleep is essential for a long and healthy life. A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it’s due to bad sleeping habits.

    Common mental health problems like anxiety and depression can often underpin sleep problems.

    We can all benefit from improving the quality of our sleep. For many of us, it may simply be a case of making small lifestyle adjustments in order to help us sleep better.  

    Tips for Getting a Good Night’s Sleep

    • Go to bed and get up at the same time every day. Even at the weekend, a predictable schedule sets your body’s internal clock to expect to sleep at a certain time each night. If you feel you haven’t slept well, resist the urge to sleep in longer than normal, getting up on schedule keeps your body in its normal wake-up routine.
    • Create a bedtime routine. Ease the transition to sleep by engaging in relaxing activities beginning an hour or so before bedtime. You could have a bath, do some light reading or listen to soothing music.
    • Make your bedroom a comfortable environment for sleeping. It should be cool, dark, and quiet.
    • Deal with stressful tasks earlier in the day or evening. It may be harder to relax and go to sleep if you engage in demanding tasks, like paying bills or dealing with a difficult parenting issue, just before bedtime.
    • Write down your thoughts and worries and things you need to do the next day. This will help clear your mind and reduce worry.
    • Get regular exercise. Daily exercise can help you get to sleep faster and to sleep better. Just be careful not to do it close to bedtime as exercise produces stimulants that stop the brain from relaxing quickly.
    • Limit caffeine, alcohol, nicotine, and other substances that may keep you awake. Stay away from these when it’s close to bedtime and limit any consumption of caffeine to 6 to 8 hours before you want to fall asleep. Caffeine and nicotine are stimulants that make it harder to sleep and alcohol interferes with sleep quality.
    • Watch what and when you eat at night. Finish your evening meal several hours before you go to bed and avoid food that you know upset your stomach and could keep you awake.
    • Don’t watch the clock. Keeping an eye on the clock when you want to fall asleep (or when you wake up in the middle of the night) can increase stress and make it harder to sleep. Turn your alarm clock’s face away from the bed. If you use a phone alarm, set your phone face down.
    • Limit electronics at bedtime. Be careful about television, radio, and computer activities just before bed, as they may be overly stimulating, particularly due to the blue light that electronic devices emit. Don’t bring your tablet, phone, or other electronics to bed.
    • If you can’t get to sleep within 20 minutes of going to bed or if you wake up in the middle of the night and can’t get back to sleep. Get up and do something relaxing until you feel sleepy again. Try reading or listening to soothing music. Or use mindfulness meditation techniques. Just remember to keep the lights dim so that you don’t signal your body that it’s time to wake up.

    If you’re experiencing sleep problems, you may want to talk to your GP. Many sleep problems are temporary and go away on their own, but some may be related to depression, anxiety, or chronic pain, all of which can be treated with professional help. If you have sleep problems that last longer than a week, see your GP.

    Sleep and working shifts

    Shift workers often face challenges in relation to their sleeping patterns and eating habits.

    Shift work is harmful to sleep. Our body’s internal clock is designed for us to be active in the day and asleep at night. This is known as the Circadian Rhythm, which controls our sleep, body temperature, digestion, heart rate and blood pressure to keep our bodies synchronised through the day-night cycle. Working shifts can work against the body’s natural programming, particularly in relation to sleeping and eating.

    For night shift workers daytime sleep can be 1.5 -2 hours shorter than sleep at night. Daytime sleep is less efficient that night-time sleep as you’re constantly battling against disturbing factors, such as light and outside noise. With around 4 million people working night shifts, it’s important that those who do understand the importance of sleep and do what they can to achieve better daytime sleep.

    Lack of quality sleep can lead to all sorts of issues in the workplace including poor concentration, absenteeism, accidents, and errors.

    Things you can do to help when working a night shift:

    When you are at work
    • If it’s possible, take a 20-30 mins nap during a work break.
    • Only use moderate amounts of caffeine in the early part of your shift.
    • Get some exercise and only eat light, healthy meals and snacks during your shift.
    • Keep the work environment brightly lit.
    During your commute home
    • Wear sunglasses or amber tinted glasses to block out the sunlight when outside.
    • To reduce the potential for driving when sleepy, get a lift, use public transport, or take a taxi.
    • Avoid caffeine.
    When you get home
    • Prioritise your sleep, avoid running errands or doing chores after your shift.
    • Don’t use alcohol as a sleep aid.
    • Turn off your mobile before going to bed.
    • Alter your bedtime a few days in advance of a change in your work shift.
    At bedtime
    • Keep your bedroom cool and dark. The sleep council recommends 16-18c is the ideal temperature to sleep.
    • Use earplugs or a white noise machine.
    • Wear an eye mask or use blackout curtains or blinds.
    Other tips
    • Use powernaps as these are a great way to top up the energy levels, 10 to 20 minutes is enough to do this.
    • Help prepare the body for shift work with extra sleep, so the day you start try and get an extra two-hour sleep.
    • When finishing a shift pattern, wake up two hours early to help assist the body get back into a day/night sleeping routine.

    For more information:

    NHS Sleep Guidance

    British Snoring & Sleep Apnoea Association

    Sleep Apnoea Trust

    Alex Mculty

  • What Happens to Your Finances During Maternity or Paternity Leave in the Police?

    What Happens to Your Finances During Maternity or Paternity Leave in the Police?

    This article was published on 25 Aug 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.

    Please note, the information presented in thus article is for general guidance only and Officers/Staff should check with their Force HR team to confirm their exact entitlements.

    Taking time off work to welcome a new child is an exciting chapter, but it can also bring financial changes. For police officers, staff, and their families, understanding how maternity or paternity leave affects your income – and planning for it – can help you enjoy the time without unnecessary money worries.

    Whether you’re thinking ahead, about to start leave, or already off work, here’s what you need to know.

    Maternity Leave for Police Officers and Staff

    Police officers are entitled to up to 15 months’ maternity leave, with the first 26 weeks typically classed as ordinary maternity leave and the following 26 weeks as additional maternity leave. How much you’re paid depends on your length of service and your force’s specific policy, but it generally includes:

    • Occupational maternity pay – often paid at full or half pay for a set period if you meet service requirements.
    • Statutory Maternity Pay (SMP) – currently paid for up to 39 weeks if you qualify.
    • Unpaid leave – the remaining weeks of your entitlement may be unpaid.

    Police staff have similar rights, though the exact pay structure and length of leave can vary by force policy.

    Paternity Leave for Police Officers and Staff

    Paternity leave is shorter – usually two weeks, which may be taken in a single block. If eligible, you’ll receive occupational paternity pay (often at full pay) for part or all of this time, followed by any statutory entitlement. Some parents may also consider Shared Parental Leave, which allows you to split time off more flexibly between parents.

    Planning Ahead Financially

    Because your income may reduce during maternity or paternity leave, it’s a good idea to start preparing early. Consider:

    • Saving in advance – build a dedicated fund to cover essential bills during lower-income months.
    • Reviewing your budget – plan for extra baby-related costs and reduced earnings.
    • Checking your entitlements – confirm exactly what you’ll be paid and when.
    • Exploring additional benefits – some forces offer childcare vouchers or salary sacrifice schemes.

    You might find our Let’s Talk Life Events Guide helpful to read when preparing for this new chapter.

    Support for Your Wellbeing

    Adjusting to life with a new baby isn’t just about money – your wellbeing matters too. Our Wellbeing Hub offers free resources on everything from mental health to family life, while our Let’s Talk Money hub has practical tips to help you manage your finances with confidence.

    The bottom line: maternity or paternity leave in the police is a valuable benefit, but it can mean a shift in your income. By planning ahead, building savings, and making the most of available resources, you can focus on what matters most – your growing family.

    Sarah Blair

  • Protect Your Car From Theft

    Protect Your Car From Theft

    This article was published on 18 Aug 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.

    Did you know that over 61,000 vehicles were reported stolen in the UK in 2024? That’s the equivalent of seven cars stolen every hour, according to DVLA data obtained by What Car?  While this represents a modest 6% decrease from the previous year, the figures remain alarming.

    As members of the Police family, you may be more aware than most, but even the most security-savvy among us can benefit from a refresher or know someone who could use a few practical tips.

    Keyless Cars: A Modern Threat

    Keyless entry systems have become a popular convenience for drivers and unfortunately, an easy target for criminals.

    One major contributor to the rise in vehicle thefts is relay theft, where thieves amplify the signal from your key fob to unlock and start your vehicle, even when the keys are inside your home.

    Here are some simple but effective steps, as recommended by Thatcham Research, to help protect keyless vehicles:

    • Check for software updates. Speak to your dealer about any digital security updates available for your vehicle.
    • Turn off your fob’s signal. Some keyless fobs can be disabled when not in use – ask your dealer if this applies to your car.
    • Store your keys safely. Keep fobs away from entry points and consider using a signal-blocking pouch or box to prevent signal relay.
    • Be alert. Watch for suspicious activity in your area and report anything unusual.

    General Car Threat Prevention Tips

    Even if your car doesn’t have keyless entry, here are some essential precautions you should always take:

    • Always lock up. Even if you’re stepping away for just a minute, shut windows and lock all doors.
    • Don’t leave your car running unattended. It only takes seconds for a thief to drive away.
    • Hide your belongings. Keep valuables out of sight or, better yet, out of the car entirely.
    • Park smart. Choose secure, well-lit, or monitored areas whenever possible.
    • Use visible deterrents. Devices like steering wheel locks or gear shift locks can make your car less appealing to thieves.
    • Consider added tech. Fit your vehicle with an alarm, immobiliser, or tracking system – these may even help lower your insurance premium.

    Protecting Your Parking Space

    Don’t overlook the security of your driveway or parking area. Here are a few additional ways to enhance protection:

    • Install a home CCTV system. Affordable and effective, these can deter theft and provide valuable evidence.
    • Use motion-activated lights. A well-lit area makes your car a less tempting target.
    • Be cautious with key storage. Avoid leaving keys in obvious places like hooks near the front door or in view when you’re out and about.

    Remember, the more layers of security you have, the less appealing your car is to thieves.

    Car Insurance Tailored for the Police Family

    At Police Mutual, we understand the unique needs of serving and retired Police Officers, Staff, Specials, and their families. Police Mutual Car Insurance is designed with you in mind.

    Learn more about our Car Insurance offering here or call 0151 242 7640 to speak with our friendly team.

    Police Mutual Car Insurance is provided by ERS.

    Joanne Palmer

  • What’s in my Tech Travel Bag?

    What’s in my Tech Travel Bag?

    This article was published on 13 August 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.

    Whether you’re off on a weekend city break or a month-long backpacking adventure, your tech can make or break the trip. At Police Mutual, we’ve pulled together this handy guide all about how to pack tech savvy and keep your gadgets safe.

    1. The essentials

    • Smartphone (obviously)
    • Noise-cancelling headphones
    • Power bank
    • Universal adapter
    • Lightweight laptop or tablet
    • E-reader for downtime

    2. Travel-friendly extras

    • GPS tracker for your luggage
    • Portable Wi-Fi hotspot
    • Cable organiser
    • Waterproof pouch for beach days or rainy cities

    3. Keep it safe

    • Use anti-theft backpacks
    • Don’t leave devices unattended in hostels or cafés
    • Back up your data before you fly

    4. Insurance = peace of mind
    The last thing you want to do is lose your phone in a tuk-tuk or soak your e-reader in a sunrise downpour. Gadget Insurance helps you bounce back without the stress.

    Your tech helps you capture memories, stay connected, and navigate new places. Protect it like you protect your passport. Find out more about Gadget Insurance here.

    Police Mutual has partnered with Arma Karma who offer gadget insurance that’s designed to fit seamlessly into your everyday life. Arma Karma is part of the Bspoke Insurance Group Ltd, which also includes Police Mutual, so you know you’re in safe hands.

    Photo by Anete Lūsiņa on Unsplash

    Sarah Blair

  • Oops Moments: Common Gadget Mishaps (And How to Bounce Back)

    Oops Moments: Common Gadget Mishaps (And How to Bounce Back)

    This article was published on 13 August 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.

    We’ve all had those “oh no” moments. Tech accidents that happen in the blink of an eye (even for us at Police Mutual, believe it or not!) Whether it’s a splash, a drop, or a forgetful slip, here are some of the most common gadget mishaps people face – and how you can avoid them.

    1. The coffee catastrophe

    It’s Monday morning, your inbox is overflowing, and your coffee is your lifeline, until it’s not. One clumsy elbow and your latte becomes a laptop hazard. Liquid damage is one of the most frequent causes of tech failure, especially for remote workers and students.Try using a reusable coffee cup with a built in lid to avoid those annoying spillages.

    2. The festival fumble

    Phones and festivals are a risky combo. Between muddy fields, packed crowds, and questionable signal, it’s easy for your device to get lost, dropped, or drenched. And let’s be honest, retrieving a phone from a mosh pit is a long shot – so make sure you pack a waterproof carry case.

    3. The backpack blunder

    You hop off the train, grab your coffee, and head to work, only to realise your tablet is still nestled in the seat pocket. Lost gadgets on public transport are surprisingly common, especially during the morning rush or post-holiday travel. Set an alarm on your gadget to go off a couple of minutes before your stop, that way you’re less likely to forget it!

    4. The pocket drop

    You’re juggling keys, a coffee, and your phone, until gravity takes over. Drops from pockets or hands are everyday occurrences, especially on hard surfaces like pavements, tiled floors, or staircases. One slip can mean a shattered screen or worse, but a pop-socket or wrist strap can save you from catastrophe.

    5. The beach blunder

    Sun, sea, and… sand in your charging port. Beaches are great for relaxing, but terrible for tech. Saltwater corrosion and tiny grains of sand can wreak havoc on your phone, camera, or e-reader in seconds, so keep your items safely in your bag when you’re lounging on the sand.

    6. The charger chaos

    You plug in your device, walk away, and return to a screen that won’t turn on. Faulty chargers, power surges, or cheap cables can fry your tech unexpectedly. It’s a silent killer, until it’s too late. Always double check your charging requirements, especially if you’re abroad.

    Tech accidents are part of modern life—but they don’t have to be a disaster. With the right cover, you can turn a stressful moment into a simple fix. Stay protected, stay connected. Find out more about Gadget Insurance here.

    Police Mutual has partnered with Arma Karma who offer gadget insurance that’s designed to fit seamlessly into your everyday life. Arma Karma is part of the Bspoke Insurance Group Ltd, which also includes Police Mutual, so you know you’re in safe hands.

    Photo by Macarena Navarro on Unsplash

    Sarah Blair

  • New Phone, Who’s This? What to do After Your Upgrade

    New Phone, Who’s This? What to do After Your Upgrade

    This article was published on 13 August 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.

    You’ve just unboxed your shiny new phone, congrats! Whether it’s the latest iPhone or a sleek Android, we at Police Mutual know that there’s more to upgrading than transferring your selfies and downloading your favourite apps.

    1. Back it up before you pack it up
    Before switching, make sure your old device is backed up. Cloud storage is your best friend here.

    2. Transfer like a pro
    Use built-in tools (Quick Start, Smart Switch, etc.) to move your data seamlessly.

    3. Set up security first
    Enable biometric authentication (Face ID, fingerprint), set a strong passcode, and activate features like Find my iPhone or Find my Device. It’s your first line of defence.

    4. Check for updates
    Before diving in, make sure your new phone’s operating system and apps are up to date. Updates often include important security patches and performance improvements.

    5. Update your essentials
    Reinstall banking apps, two-factor authentication tools, and digital wallets. Don’t forget to log in!

    6. Personalise your experience
    Adjust notification settings, choose your wallpaper, and organise your home screen. A few tweaks can make your phone feel truly yours from day one.

    7. Clean slate, clean case
    New phone = new case. Protect it from day one with a sturdy case and screen protector.

    8. Cover it before life happens
    Accidents don’t wait. Gadget Insurance can help you avoid the heartbreak of a cracked screen or stolen phone. It’s quick to set up and gives you peace of mind from the get-go.


    Your new phone is more than just a device, it’s your lifeline. Treat it right, and it’ll return the favour. Find out more about Gadget Insurance here.

    Police Mutual has partnered with Arma Karma who offer gadget insurance that’s designed to fit seamlessly into your everyday life. Arma Karma is part of the Bspoke Insurance Group Ltd, which also includes Police Mutual, so you know you’re in safe hands.

    Photo by Azwedo L.LC on Unsplash

    Sarah Blair

  • Simple Tips for Lowering Your Touring Caravan Insurance Premium

    Simple Tips for Lowering Your Touring Caravan Insurance Premium

    This article was published on 12 August 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.

    Caravan adventures are all about fun and freedom – but insurance is one of those necessary bits of admin that help make them possible. It doesn’t have to break the bank, though.

    Here are six practical ways to reduce your touring caravan insurance premiums, so you can spend more on your next trip and less on paperwork.

    What influences the cost of caravan insurance?

    Insurers look at a number of things when calculating your premium, including:

    • The caravan’s make, model, and age
    • Security measures fitted to your caravan
    • How and where it’s stored when not in use
    • Your claims history
    • The type of cover you choose
      The level of excess you’re willing to pay

    Let’s take a look at how to keep your premium down.

    1. Improve your security setup

    The better your caravan is protected, the lower the risk for insurers. Devices like wheel clamps, hitchlocks, alarms, and trackers all help reduce the chance of theft – and the cost of cover.

    2. Increase your voluntary excess

    Willing to take on more of the risk yourself? Opting for a higher voluntary excess can lower your overall premium. Just be sure it’s an amount you could comfortably pay if you needed to claim.

    3. Store your caravan securely

    Insurers prefer caravans kept in secure compounds, locked garages, or storage facilities. If storing at home, visible security measures such as CCTV or alarmed gates can help lower your risk profile.

    4. Provide an accurate value

    When selecting your cover, ensure you’re not overestimating the caravan’s value. You’ll only receive the actual market value or agreed replacement value in the event of a claim – anything more will just drive up the cost of your premium.

    5. Choose a smaller or lower-value model

    Lighter and cheaper caravans are generally more affordable to insure. If you’re considering upgrading or downsizing, this is worth bearing in mind.

    6. Keep your no-claims intact

    Just like with car insurance, the longer you go without claiming, the better your discount. If the cost of repairing minor damage is lower than your excess, it may be worth handling it yourself to preserve your no-claims record.

    Insurance you can rely on from Compass

    Insurance is there to support you when you need it most. These tips can help reduce your costs, but they shouldn’t come at the expense of proper cover. Always make sure your policy fits your needs – and your travel plans.

    Protect your caravan today – get your quote online now.

    Caravan Insurance is provided by Compass Insurance who are a specialist provider of holiday caravan and residential park home insurance, with over 40 year’s experience, so they can help you find the right cover for you.

    Compass Insurance is part of the Bspoke Insurance Group Ltd, which also includes Police Mutual, so you know you’re in safe hands.

    Sarah Blair

  • MOT vs Service: What’s the Difference and Why it Matters

    MOT vs Service: What’s the Difference and Why it Matters

    This article was published on 1 August 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.

    When it comes to car maintenance, two terms often cause confusion: MOT and car service. While they might seem similar, they serve very different purposes. So why not take a read of the Police Mutual guide to understand the differences and keep your vehicle safe, legal, and running smoothly.

    What is an MOT Test?

    An MOT test is a legal requirement in the UK for most vehicles over three years old. It’s an annual inspection that checks whether your car meets the minimum safety and environmental standards set by the government.

    Think of it as a pass/fail test. If your car doesn’t meet the required standards, it fails the MOT and must be repaired before it can be driven again (except to a garage for repairs or a retest).

    What’s checked during an MOT?

    • Brakes and tyres
    • Lights and indicators
    • Windscreen wipers and washers
    • Exhaust emissions
    • Seatbelts and horn

    You can’t legally drive without a valid MOT certificate (unless you’re on your way to a pre-booked test or repair), and doing so could invalidate your car insurance.

    What is a car service?

    A car service is a routine maintenance check recommended by your vehicle’s manufacturer. Unlike an MOT, it’s not a legal requirement—but it’s essential for keeping your car in good condition and avoiding unexpected breakdowns.

    Types of car service

    • Interim service (every 6 months or 6,000 miles)
    • Full service (annually or every 12,000 miles)
    • Major service (every 24 months or 24,000 miles)

    Typical service tasks include:

    • Oil and filter changes
    • Brake fluid top-up
    • Engine diagnostics
    • Battery testing
    • Suspension and steering inspection

    Why you need both

    Skipping a service because your MOT is up to date is a bit like skipping a health check because you feel fine. One checks for problems; the other helps prevent them.

    Regular servicing can help you:

    • Avoid costly repairs
    • Improve safety and performance
    • Extend your vehicle’s lifespan

    And when it comes to insurance claims, a well-maintained car can make the process smoother.

    Now what about Car Insurance?

    If you don’t have car insurance with us, why not get a quote?

    Unlike many insurance policies, you can spread the annual cost into monthly payments at no extra cost, letting you budget over the long term. There is also no need to wait for your renewal – switch today and you’ll receive cancellation fees up to the value of £125 that might be charged by your existing insurer.

    For more information about our car insurance and how you would benefit, visit our Car Insurance page here or call 0151 242 7640

    Police Mutual Car Insurance is provided by ERS.

    Sarah Blair

  • Financial Awareness Day 2025

    Financial Awareness Day 2025

    14 August 2025

    This article was published on 28 July 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.

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

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

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

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

    Research shows that people who talk openly about money:

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

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

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

    To read our stress awareness guide click here.

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

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

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

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

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

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

    Here are some ways to financially detox

    Plan

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

    Budget

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

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

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

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

    Debt

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

    For more details on Debt, read our guide here.

    Where to cut back

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

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

    Check your Standing Orders and Direct Debits

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

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

    Review

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

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

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

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

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

    Get help if needed

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

    Police Mutual Services

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

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

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

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

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

    Alex Mculty

  • International Friendship Day 2025

    International Friendship Day 2025

    3 August 2025

    This article was published on 25 July 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 Day of Friendship is a day to appreciate and promote friendships from all backgrounds. It is celebrated across the globe on 3 August 2025, the day promotes the idea that friendships between peoples, countries, cultures, and individuals can inspire peace and build bridges between those communities.

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

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

    Why are friendships important?

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

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

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

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

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

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

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

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

    How to celebrate International Day of Friendship

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

    Alex Mculty