• Top Tips for Cheaper Motoring

    Top Tips for Cheaper Motoring

    This article was published on 19 June 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.

    Top tips for cheaper motoring

    According to NimbleFins,[1] in 2025, the average cost of running a car in the UK is over £3,350, per year.  Find out how you could potentially reduce how much your car costs you.

    Reduce servicing costs

    Although garage servicing costs can be high, you may be able to save money on servicing by shopping around. But this doesn’t mean avoiding getting your car serviced. Minor repairs left to get worse may become very expensive to repair. Also, stick to the servicing intervals recommended by the car manufacturer and always keep a full service history to help maintain the value of your car.

    Take care of your tyres

    You can prolong your tyres’ life by taking proper care of them:

    • Ensure that they are correctly inflated as over or under-inflated tyres aren’t only dangerous, they will wear out more quickly and will increase your fuel consumption.
    • Check the tread for any foreign matter such as stones that might have lodged there.
    • Consider having your wheels aligned; badly aligned wheels can double tyre wear rate.

    While it’ll save you money by making your tyres last as long as possible, you must never drive on damaged tyres. Tyres must not have less than the legal minimum tread depth of 1.6 mm across the central three quarters of the width of the tyre, with many experts recommending a minimum of 3mm.

    Clear out your car

    Many people use their car boots as a dumping ground for all manner of items. The heavier your load, the more fuel you will use – which will make a big difference over time.

    Think about your driving style

    The way we drive can make a huge difference to fuel consumption. Fuel-Economy.co.uk [2] are one of many websites that provide a fuel calculator, free of charge. You may be able to calculate yours here, but please note that any information is only provided as a guide.

    Every car has an optimal fuel efficiency typically around 30 mph to 50 mph, which is dependent on vehicle type. Increasing your cruising speed from 55 mph to 75 mph can raise fuel consumption as much as 20%!

    Other ways in which you can improve your fuel efficiency are:

    • Drive smoothly, accelerate and decelerate gently.
    • Avoid unnecessary braking by keeping a reasonable distance from the car in front and reading the road.
    • Avoid unnecessary stopping and starting in queues – try to keep your car rolling but avoid slipping the clutch.
    • Change gear sooner but avoid labouring the engine.
    • Reduce the amount you use your air conditioning as it can increase your fuel consumption. However, be sure to stick to the manufacturer’s recommendations about running it periodically.
    • Electrical loads increase fuel consumption, so turn off your heated rear windscreen, defoggers and headlights. Of course, only if safe to do so.
    • If your car is modern and has start-stop technology, make sure it’s activated. This will help reduce fuel consumption when you’re sat in a queue.

    Keep your car aerodynamic

    Car manufacturers make big efforts to improve the aerodynamics of their design to reduce drag and improve fuel economy. But if you leave roof bars and roof boxes on when you’re not using them, you won’t be helping your fuel economy.

    Reduce CO2 to keep car tax down

    If you’re looking to buy a new car, opt for one with low CO2 emissions and you’ll pay a lower first year rate in Vehicle Excise Duty. You’ll find CO2 emissions information on the car’s V5C registration document.

    Cars such as electric vehicles which emit ZERO CO2 used to be fully exempt from vehicle tax, in year 1 and subsequent years, but this changed from 1 April 2025. Vehicle Excise Duty is now payable on these types of vehicles. You can find more information at [3] GOV.UK Vehicle tax rates

    For cars, the first year’s charge can range from £10 to £5,490 dependent on the level of emissions. The second time the vehicle is taxed, and subsequent years, the standard rate is currently £195.

    Vehicles with a list price of more than £40,000

    You have to pay an extra £425 a year if you have a car with a list price of more than £40,000.

    You do not have to pay this if both of the following apply:

    • you have a zero emission vehicle
    • the vehicle was registered before 1 April 2025

    The list price is the published price of the vehicle before it’s registered for the first time. It’s the price before any discounts are applied.

    To calculate your vehicle tax rate, use the Vehicle Certification Agency’s calculator.

    Winter-proof your car

    It might be a little early to be thinking about autumn and winter, but these are the worst times of year for car breakdowns and insurance claims. Ensuring that that your car is ready to cope with the winter months, could help avoid inconvenient and potentially costly events later on. Below are just a couple of suggestions:

    • Lights – Make sure that lights are clean and working as a dirty head light can severely reduce your ability to see the road in front. 
    • Screenwash – It is always dangerous to drive with a dirty windscreen, but even more so with the low winter sun when there is a high risk of being dazzled in the mornings and late afternoons. Keep your windscreen clean at all times and ensure that your screenwash is topped up regularly.
    • De-icer – De-ice before you set off. Make sure that you remove ice from your windows and mirrors before you set off, so allow a little extra time for doing so. Keep de-icer and an ice scraper handy.
    • Battery – Car batteries are heavily used in the winter months, so ensure that yours is in good condition. If you haven’t changed it recently, get it checked out and replace it before it lets you down.
    • Winter tyres – Not compulsory in the UK, but they are in several other European countries, so think about this if you are travelling abroad. Winter tyres are made using a different compound which gives a better grip in the cold and uses a different tread pattern which is safer when driving on snow. They are becoming increasingly popular in the UK, and may well be worth considering.

    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, click here or call 0151 242 7640

    Police Mutual Car Insurance is provided by ERS.

    [1] NimbleFins – Average Cost to Run a Car UK 2025

    [2] Fuel-Economy.co.uk Fuel Calculators

    [3] GOV.UK Vehicle tax rates

    Chris Morey

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  • Car & Home Insurance – How do you Make Sure you get the Best Value for your Needs Compared to the Cost?

    Car & Home Insurance – How do you Make Sure you get the Best Value for your Needs Compared to the Cost?

    This article was published on 29 May 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.

    Price increases and rising inflation are putting a lot of pressure on household finances. Many people are actively reviewing their finances and cutting back or eradicating expenditure where possible to make savings.

    Payments and prices will come under the spotlight. But it’s not always a case of searching out the lowest cost, you need to consider your personal needs and the value you want your policy to provide.

    Take insurance premiums for example. Car insurance is a legal requirement in the UK, but home insurance isn’t. So, at the extreme, someone could risk not insuring their home to save outgoings. But what a risk! Damage to the house structure or loss of home contents could be incredibly expensive to redress.

    So, how could you manage the amount you pay for your insurance whilst making sure it is still adequate for your needs? Options to look at could include opting to pay a higher excess in the event of a claim, or not covering your home contents for accidental damage. When considering options like this you would need to consider how you would cover any additional costs that might arise in the event of a claim. For example, consider if you could afford to pay the higher excess in the event of a claim, or how you would replace items subject to accidental damage if you decided not to take that level of cover out with your policy. 

    Some insurance policies may promote a lower headline cost, but either not include certain elements that you personally would find useful or need, or make you pay extra for elements that you want to make use of.

    Examples include:

    • You might want to consider a car insurance policy that provides a courtesy car. If as a result of a claim your car needs to go in for repairs you would need to make arrangements to remain mobile for the period that your car is being repaired.
    • You might want to consider a home or car insurance policy that doesn’t charge to make changes during the time you hold the policy with the insurer. Changes you may need to make during the year could include mileage changes, address changes, insured driver changes and provision of duplicate documents. If your job or occupation changes, you might need to change your home or car insurance cover, for instance, if you become self-employed and work from home. If your policy charges for amendments these can add costs to your original premium paid.
    • You may want to review what policy extras you actually need, being mindful that you would need to consider how you would cover any additional costs arising if you decided to exclude policy add-ons.
    • Specialist Police car insurance policies may or may not include protection for officers travelling to or from work in their car whilst carrying official kit such as their Police Uniform. If you are a serving officer, you may want to make sure your policy covers you for this.

    So, it pays to look beyond the headline cost and get a policy that works for you and your specific needs.

    Reviewing your policy could make sure you have a policy that meets your individual needs and help reduce the chances of you being hit with any unexpected costs.

    If you are reviewing your insurance premium costs as part of your household finances review, you may be interested to know that you don’t need to wait until your renewal date to review and switch your insurance policy.

    Even if you took out an annual policy paid upfront as a lump sum, you may be able get a refund on some of your premiums and switch to a new insurer of your choice. However, some insurance companies may apply a cancellation charge for moving away from them during the term of the policy. You can help protect yourself from these charges by moving to an insurer that will pay some or all of the cancellation fees charged by your old insurer.

    If you move your car or home insurance to Police Mutual, any cancellation fees charged by your old insurer up to a maximum of £125 will be paid. So you can move straight away without waiting till renewal time. To give you an idea of cancellation charges, the average cancellation charge levied in 2024 (after the 14-day cooling off period) for car insurance was £55,[1] and while there are no official figures for home insurance in 2024, it’s usually between £25 and £50, according to NimbleFins.[2] Your existing policy documents should tell you what your exact cancellation charge would be.

    You can check out Police Mutual Car & Home Insurance here.

    Police Mutual Car Insurance is provided by ERS and Police Mutual Home Insurance is provided by Bspoke Underwriting Ltd.

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

    [1] Average Cost to Cancel UK Car Insurance (2024) | NimbleFins

    [2] Home Cancellation Fees| NimbleFins

    Joanne Palmer

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  • Life Insurance: Some Useful Things You Should Know

    Life Insurance: Some Useful Things You Should Know

    This article was published on Mon 18 Dec 2023. 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

    If you’ve ever had a question about life insurance – what it is, and how much it might cost – you’re in the right place. Most people feel and understand the need to protect their loved ones when they die. A life insurance policy could be one of the ways to do that.

    How does life insurance work?

    Simply put, life insurance is a financial product that helps you to leave behind money for your family if you die while covered. It isn’t a savings or investment product and has no cash in value at any time. It pays out if you die or are diagnosed with a terminal illness within the term of the policy. The money could then be used to support your family in a variety of ways. It can perhaps help to replace the regular income they’ll lose when you die, or could go towards paying off a large debt, such as your mortgage.

    How much does life insurance cost?

    There are many factors that go into calculating how much your life insurance will cost such as your age, health, weight and smoker status. How much you pay also depends on the type of life insurance you take out and how long you choose to take out cover for (for example, 25 years). This means that your life insurance payments can range from a surprisingly low amount, to quite a lot more depending on what you choose.

    How do you claim?

    The process is different for life insurance providers. But generally, they follow these steps:

    1. The policy owner dies
    2. The family, beneficiaries or legal representatives contact the insurance company
    3. The insurance companies guide them through what is needed to pay out the money to the beneficiaries.

    How long this takes depends on how straightforward the claim is.

    What are the different types of life insurance?

    There are various types of life insurance to choose from. If you’re applying directly with an insurance provider, it’s important to select the most suitable one for your circumstances. If you’re using a financial adviser, they can guide you through this process.

    Need Advice? If you don’t already have a financial adviser, there are a number of directories that you can use to search for one in your area and according to their specialisms. Advisers may charge for their services – though they should agree any fees with you upfront. Whichever route you take, your age, health, lifestyle and how much cover you need will all determine how much you pay.

    Level term life insurance cover

    Level term insurance is probably the most common and the most straightforward type of life insurance. You can choose the amount you want to be insured for and how long you want the cover to last, and it’s designed to pay out if you die within the term of the plan. If you survive to the end of the policy term, the plan will end and you won’t receive anything back from it. The amount you’re covered for remains the same throughout the term.

    To give an example, you might choose a level term life insurance policy at 20 years for £80,000. This would mean that if you died at any time during that 20-year term, your loved ones would receive £80,000 if there was a valid claim and the policy payments were up to date. It doesn’t matter if you die after the first year or in the last year of the policy. The pay-out would be the same.

    Decreasing term life insurance cover

    With decreasing term life insurance (also known as mortgage life insurance), the amount you’re covered for decreases over the term of your policy. Your monthly payments remain the same, so you know exactly what you are paying each month. Typically, these policies are used to cover a debt that reduces over time, such as a repayment mortgage.

    Critical illness insurance

    Critical illness cover can be sold on its own or as an optional extra alongside life insurance. It’s designed to help you and your family if you’re diagnosed with a critical illness listed in your policy documents. You can receive critical illness insurance as a lump sum or an income, depending on what you choose when you take the policy out.

    If I’m single, do I need life insurance?

    If you’re single, you may think you don’t need life insurance, but there are times when it’s a good idea. For example, by taking out a plan to cover the cost of your funeral, and reduce what could be a significant financial burden on your loved ones.

    And, if you’re a single parent, your life insurance could help towards your children’s needs if you were no longer around. And, as they get older, a life insurance pay-out could help with university costs, or perhaps driving lessons or even money towards a deposit on their first home.

    If I’m single with no children, what’s the point of taking out life insurance?

    Life insurance can also be used to clear any outstanding debts you may have, regardless of your relationship status. You can also get life insurance that includes income protection or critical illness cover, which could give you financial support when you need it most.

    Isn’t it better to set money aside for savings rather than buy life insurance?

    Think of term life insurance as a practical addition of a wider financial plan. Cover typically starts immediately for the full value of the policy. So if, for example, you took out £80,000 cover, your family could receive that amount whilst the cover is in place.

    Putting money aside for a rainy day is different. Most savings accounts could help with problems like fixing a broken-down boiler or car. It probably wouldn’t offer your family the same level of financial protection as life insurance would, in the event of your death.

    Life insurance may be cheaper than you think. With prices starting as low as a few pounds each month, your family can be protected and have money to help them with bills and other living expenses in the event of your death.

    Is it true that life insurance companies don’t like paying out to beneficiaries?

    There is a misconception that insurance companies don’t pay out. In cases where they don’t, it’s usually due to irregularities at the point of application. This could be due to downplaying or omitting a medical condition, or premiums are not up to date, or a plan has expired.

    Life insurance can provide some financial support to your loved ones if you pass away whilst covered. If you’re thinking about taking out a plan but not sure which one, you can discuss your options with an adviser before getting your policy.

    I’m 50. Am I too old for life insurance?

    The maximum age for buying life insurance can vary between insurers. Age limits can also depend on the type of insurance you’re looking for. Regardless of your age, there’s a good chance you’ll find a suitable life insurance plan – even if you think you are too old.

    Joanne Palmer

  • Five Reasons Life Insurance is Worth it

    Five Reasons Life Insurance is Worth it

    This article was published on Wed 13 Sep 2023. 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

    No one likes to think about a time after they’ve gone, but life insurance could offer reassurance and comfort for your loved ones if you die while covered, helping to ease any financial worries at a difficult time.

    The cost of life insurance varies and this can mean many people don’t think about buying any at all, but this can be a mistake. It’s possible that your dependents or next of kin may become financially responsible for any outstanding debts or expenses like childcare costs, a mortgage, medical or care costs for elderly parents, or even to pay for your funeral. Even if you’ve been careful with your finances and have no outstanding debts, you may want to leave your loved ones a legacy towards their future.

    There are different types of life insurance; some provide a fixed amount of cover for the whole term of the policy (the agreed length of time of your policy), while others slowly reduce the amount of cover over time. Often, you can combine buying a life insurance policy with critical illness insurance or serious illness benefit to cover you if you are diagnosed with a serious illness such as a heart attack or stroke. The list of illnesses and the definitions used varies between insurers so check what illnesses are covered before buying.

    Here are five good reasons to have life cover:

    1. It can be surprisingly affordable

    Contrary to what most people imagine, life insurance can be an inexpensive way to protect you and your family. It can be even less than you think.

    You can buy life insurance yourself without advice. You can buy it online, over the phone, or via a paper application. If you choose to buy it through a financial advisor, then expect to pay a fee. The extra cost of a financial advisor might be worth it in the future by helping you to reach a decision that works best for your situation.

    2. It offers protection and peace of mind

    With a policy in place, life insurance could pay out money to your loved ones when you die. They might use a payout from a life insurance policy to pay off an outstanding mortgage or cope with regular bills. If you have children, a partner or others who depend on you financially (such as an elderly relative), it can help make sure they’re taken care of if you die.

    A life insurance pay out can be useful for loved ones after your death, because it will be a very difficult time, emotionally and financially. Having to worry about bills and debts while coping with the loss of a loved one is difficult, and a life insurance pay out can help to ease financial worries.

    Also, some policies pay out early on the diagnosis of a terminal illness. This would enable you to spend time with loved ones without having the financial worry.

    3. Different types of cover available

    There are three main types of cover:

    Level Term Life Insurance –
    This offers a fixed amount of money, covering you over a fixed period of time that you pre-select.  If you die within the chosen time period, known as the ‘term’, the policy pays out a lump sum to your beneficiaries.

    This gives you the certainty of knowing how much the pay-out will be. However, it won’t increase with inflation, so in the longer term it might be worth less against the rising cost of living.

    Decreasing Term Life Insurance –
    This is another type of fixed-term policy aimed at people whose financial commitments reduce over time – for example, if you’re repaying a mortgage. Decreasing term life insurance is a term life policy where the death benefit payout decreases during the time the policy is in place, so the payout gets smaller over time.

    Whole of life insurance –
    Also known as ‘life assurance’, is a  policy that lasts for the rest of your life and pays out if you die (as long as you’re kept up with monthly payments). This type of life insurance could offer you certainty that there’ll be a financial payment to your family, but can be more expensive than other options.

    4. Support your children’s future

    We all want to be there to help our children when they need it most, whether that’s supporting them through university, or buying their first car. But if you were to pass away before your children grow up, you can still help support them if you have life insurance in place.

    5. You would need a lot of savings to get the equivalent payout amount

    You could help the family save or invest to build up an emergency fund. However, most people don’t have enough surplus cash, or the time to build up the same amount of money that a life insurance policy could pay out. A relatively small monthly payment can give protection and could help the family with bills or debts.

    You must remember though that life insurance has no cash-in value at any time, it’s a protection policy only. If you stop making payments your cover ends and you won’t get anything back.

    Joanne Palmer

  • World Cancer Day 2022

    World Cancer Day 2022

    This article was published on 27 Jan 2022. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    World Cancer Day on 4 February, is a day that unites people, communities, and entire countries to raise awareness and take action.

    World Cancer Day is led by the UICC, the Union for International Cancer Control. It is one singular initiative under which the entire world can unite together in the fights against the global cancer epidemic.

    Being diagnosed with cancer is likely to cause lots of worries and fears not just for yourself but also, for your loved ones. It’s scary, and you may be having all sorts of thoughts, including which treatment will I need, will I die, how will I look after my family, will I be able to work, how will I pay the bills, or you may just feel dumb and not be able to think of anything.  Everyone is different. You may feel out of control and experiencing high levels of pain.

    When going through cancer treatment, it’s not just your body which is affected; it will also put a strain on your mental health. Having lengthy and intensive treatment can dominate your own and your families lives.

    Worrying about the future, having to attend many hospital appointments, and maybe undergoing operations, not knowing how you’re going to feel each day, and even telling people that you’re going through treatment, can make some people very anxious. According to Macmillan Cancer Support. 20% of people living with cancer are affected by depression, and 10% are affected by anxiety.

    Feeling anxious is an understandable response to the trauma you’re going through. The symptoms of which vary and may include an accelerated heart rate, trembling, nausea, muscle tension, inability to relax and insomnia.

    When it comes to recovery, thinking about your mental health is as important as getting well physically.  So, don’t ignore your worries and make time to talk them through. Ensure you have a good support network of loved ones around you, as this is beneficial to your overall mood and progress. It’s also important to seek support from your GP or healthcare professional if you need it. Some cancer survivors develop PTSD, which will require specialist treatment.

    Having cancer can be very hard to cope with. When you are trying to cope with an illness there is no right or wrong way to feel. Everyone is different and you will deal with things in your own way. Cancer Research UK have produced information here on how to cope emotionally with your illness.

    Dealing with a cancer diagnosis can be tough at the best of times, but even more so in the current climate.

    Self-care

    Your recovery is about you, so you should make yourself the priority. Keeping up a good, but gentle health regime will help. Making sure you’re getting the right nutrition, getting a good night’s sleep, and doing the things you enjoy in between treatment sessions is vital and can really make a difference.

    You may struggle to do exercise but getting outside in nature and going for a short walk each day, can help reduce your anxiety levels and boost your mood. 

    Feeling sick and tired after treatments is very common, so it can be hard to maintain a varied diet.  Foods like soups, or easy to eat and digest foods like bananas are a good option. It’s vital to keep your body hydrated with water, which may help combat any feelings of nausea or fatigue. 

    Where you can it’s important to live as normal life as you can whilst going through treatment.

    Of course, cancer recovery is not necessarily straightforward. There will be dark, painful, and sad days, but worst of all, there will be scary days. The main thing to remember is to use the support available to help get you through, and to make yourself the priority.

    For more information on managing cancer symptoms and possible side effects from treatment, including pain, sickness, and diet problems. Cancer Research UK have produced a ‘Coping Physically with Cancer’ guide, click here to read.
                                                                                                        

    Supporting a loved one with cancer

    When someone close to you is diagnosed with cancer it may feel overwhelming and you may struggle to know how you can help and support them. Explain this to them and ask them how you can best support them.

    Regularly reach out to them, send them text messages, give them a call, meet them for a coffee or dinner. Remember even though they are going through treatment, they are still the same person. 

    If you are a close family member and can be physically present to support them, offer lifts to appointments or even to attend appointments together if allowed. Offer to sit in on telephone appointments or help them to organise their treatment schedule.

    If you have the time to offer practical support, this is still possible during the pandemic. For example, offer to do the food shopping, the ironing or walk the dog.

    While someone suffering from a long-term illness may not want to be overcome with bunches of flowers, there are lots of other gifts you can send that may help to brighten their day or give them the boost they need. These could be items to help them sleep like pillow sprays, body creams or nutritious food items or a nice treat, like chocolate.

    If you are part of a wider family or group of friends, it may be worth arranging who will do what, so as not to overload your loved one but to ensure they receive regular contact from you all.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

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  • Safer Internet Day 2022

    Safer Internet Day 2022

    This article was published on 27 Jan 2022. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

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

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

    Looking after your children online

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Some things for you to explain to your child:

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

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

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

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

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

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Dry January 2022

    Dry January 2022

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

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

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

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

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

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

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

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

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

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

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

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

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


    Know your units – how much alcohol is too much?

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

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

    Regularly drinking above recommended daily limits risks damaging your health.

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

    Top tips for alcohol reduction:

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

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

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

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

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


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

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Grief Awareness Week 2021

    Grief Awareness Week 2021

    This article was published on 25 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

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

    Signs and symptoms of grief

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

    – Shock and numbness

    – Overwhelming sadness

    – Tiredness or exhaustion

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

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

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

    For more details click here.

    Looking after yourself following a bereavement

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

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

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

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

    What to say when someone is grieving

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

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

    Helping children to cope with death

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

    Useful links:

    NHS Children and Bereavement

    Children Bereavement UK Resources for children and young people

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

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

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

    What to do when someone dies

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

    Useful links:

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

    Where to get help:

    NHS

    Cruse Bereavement Care

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

    British Psychological Society

    Coping with Bereavement

    Police Mutual Services

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

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual

    Password: careline

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    , ,

  • Latest: International Men’s Day 2021

    Latest: International Men’s Day 2021

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

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

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


    Physical Health

    The main physical health issues that men face are:

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

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

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

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

    When this happens, you may notice things like:

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

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

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

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

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

    For more details on men’s health click here

    Tips for staying healthy:

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

    Mental Health

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

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

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

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

    Research has shown that emergency services workers are twice as likely as the public to identify problems at work as the main cause of their mental health problems, but they are also significantly less likely to seek help.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    To read our stress awareness guide click here


    Financial wellbeing

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

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

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

    Getting help with debt

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

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

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

    *According to the Police Federation of England and Wales

    **PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,

  • Talk Money Week 2021

    Talk Money Week 2021

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

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

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

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

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

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

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

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

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

    Research shows that people who talk openly about money:

    • make better and less risky financial decisions
    • have stronger personal relationships
    • help their children form good lifetime money habits
    • feel less stressed or anxious and more in control.

    Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.  Problem debt can also be linked to suicide.

    It’s important to start talking about money worries before your situation gets worse.  Talking about money will give you the confidence to get help and find out who can best advise you on any problems.  It can give you a great sense of relief to share your problems, so you’re not facing them alone.  If you don’t feel ready to talk to someone, write down what you are going through and share it with somebody you can trust.  It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

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

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

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

    For more details read our smart budgeting guide here.

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

    • Set yourself a daily spend limit based on how much disposable cash you have each month.
    • Check your bank balance regularly so there are no nasty surprises. Consider using an app so you can see all your accounts in one place
    • Set up a separate bill account and transfer an amount each month to cover the cost of all your household bills.
    • If you’ve been working from home during the pandemic, you may be able to claim tax relief, for more information click here.
    • If you’re looking to make savings? Check that you’re not overpaying for your utilities and other bills, where can you make savings, for more information use the link here.
    • Look at your general insurance, switching could save you money.
    • Set yourself saving goals, saving little and often.
    • Review your mortgage
    • Check your credit score, using one of the various companies available online including, Experian, Equifax or TransUnion

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

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

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

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

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

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

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

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

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

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

    Police Mutual Services

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

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

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

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

    *PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

    ,