This article was published on 22 December 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

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 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 2022, around 8 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.  However, it doesn’t have to end there. Dry January is about behaviour change. It helps people to break habits they’ve fallen into and make long-term changes for the better. It helps us remember that we don’t need alcohol to have fun, relax, celebrate, unwind or anything else. It puts you back in control of your drinking. According to Alcohol Change UK, research shows that 70% of people who take part in Dry January have significantly improved wellbeing and lower alcohol health risks six months later.   

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 to 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 longer.
• 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.

Read our various wellbeing guides to help

• To read our healthy eating guide click here.
• To look after your mental wellbeing read our guide here.
• If you want to stop smoking read our guide here.

To read more of our wellbeing guides take a look at our Wellbeing Hub here.

5 December 2025

This article was published on 01 Dec 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 Volunteers Day takes place 5 December every year and is a chance to recognise the fantastic contribution volunteers make to our communities and to say thank you.

Volunteers play a key role in making a difference to our communities.

Today is a great time for us to thank all volunteers for their invaluable contribution and also consider volunteering ourselves.

Volunteering doesn’t just help others and the community but is has also shown to improve volunteers’ wellbeing too.

It’s human nature to feel good after helping someone out. But volunteering can also help you gain valuable new skills and experiences, boost your confidence and be your chance to make a difference.

People choose to volunteer for a variety of reasons. For some it offers the chance to give something back to the community or make a difference to the people around them. For others it provides an opportunity to develop new skills or build on existing experience and knowledge. Regardless of the motivation, by volunteering they are making a difference to the community.

Volunteering is a hugely valuable and rewarding experience for the volunteers and the communities they support.

There are many reasons to volunteer, including:

Community – volunteering helps us giveback to those around us, particularly in the community we live or work in. When you volunteer you strengthen your community, improve the environment you live in, give something back to an organisation, make a difference to the lives of others and help others less fortunate or without a voice.

Volunteering enables people to play an active role in society and contribute to positive social change. Volunteers support vulnerable people in society and enable them to live a healthy and rewarding life.

This could mean support with things we take for granted, such as practical help at home for disabled or older people, mentoring a care leaver and helping them to find their feet as an adult, or taking part in a litter pick or at a local scouting group.

Your mental health and self-esteem – volunteering also makes you feel good. In fact, a study has shown that not only is volunteering associated with increased happiness and lower depression, but it also reduces the risk of premature death.

This is especially true if you enjoy volunteering and feel valued and part of a team. You will spend quality time away from work or your busy lifestyle and be in the moment. It may help you gain confidence and improve your self-esteem. Volunteering can also help to improve your mental health.

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. One of which is to give to others, research suggests that acts of giving and kindness and being part of community life can improve your mental wellbeing. For more details on the 5 steps to mental wellbeing click here.

Action for Happiness list ten key ingredients for a happy and fulfilling life: giving, relating, exercising, awareness, trying out, direction, resilience, emotions, acceptance and meaning. Volunteering ticks most if not all of these boxes. For more details click here.

Your Physical health – there are lots of different ways you can volunteer, but many of them involve physical tasks, like litter picking, dog walking for a local shelter, wildlife conservation and sports coaching, all of which will help keep you fit whilst you are also enjoying nature and the outdoors.

There is lots of anecdotal evidence that volunteering has a positive impact on both your physical and mental health.

Social – volunteering is a way to get a better understanding of people, cultures, places, and organisations which can also lead to more social connections.

Researchers believe that volunteering can extend a person’s life because humans thrive on social connections. Eye contact and smiling for example release the hormone oxytocin, which helps us handle stress better. Social interaction improves mental and physical health. When you volunteer you strengthen your social network, you make connections with the people you are helping, and you cultivate friendships with other volunteers. Volunteering creates stronger bonds between friends, family, and co-workers. People build closer relationships, better connections, and more powerful attachments to people when they work together.

Personal Development – volunteering is an opportunity to learn new skills and can boost employment prospects. For some people, volunteering can be a route to employment, or a chance to try something new which may lead to a career change. Volunteering can also be a way of enhancing a CV, improving employment prospects, gaining an accreditation, or using your existing professional skills and knowledge to benefit others.

By volunteering in a specific profession, you can gain valuable experience for a future career, for example, becoming a Police Special before joining the force.

Values – volunteering can satisfy personal values or humanitarian concerns. For some people this can have a religious component. For instance, helping those less fortunate is a large part of Christianity and the concept of karma in Hinduism means those good deeds come back to you.

People who volunteer, report a greater sense of purpose and meaning in their lives.

Volunteering within the Police Service

There are many volunteering roles within and connected to the Police Service, including the Special Constabulary, Police Chaplains, Police Service Volunteers and our own volunteer network.

Police volunteering roles provide an opportunity to do something worthwhile in your spare time, making a real difference to your local Police Force and to your community.

It allows you to become involved with Policing and to be part of the Policing family and to make a positive contribution to your area.

Police Mutual Volunteer Network

At Police Mutual we have a volunteer network who represent Police Mutual customers within their own forces.

Our volunteers are a vital part of the team and assist us hugely in promoting the financial wellbeing support we offer. Their assistance and advocacy are greatly appreciated.

We would like to thank all of our volunteers for their continued support.

Do you want to give something back and make a difference with your spare time? Many serving and retired Police Service employees volunteer.

If you’re interested in volunteering, here are some websites where you can find out more information:

• Volunteering Matters
• NCVO
• Police UK Volunteering

3 December 2025

This article was published on 28 Nov 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 Disabled Persons is the 3 December. First launched in 1992, the day is hosted by the United Nations (UN) and encourages business leaders across the globe to value the unique contributions of disabled people. For more information click here.  The theme for this year is ‘Fostering disability inclusive societies for advancing social progress’.

The day is about promoting the rights of people with disabilities in all areas of society. It aims to increase the awareness and wellbeing of disabled people in all aspects of their life.  It acts as a reminder for us all to combat the discrimination many disabled people still face.  The World Health Organisation (WHO) joins the UN in observing this day each year, highlighting the importance of securing the rights of people with disabilities, in order for them to participate fully, equally and effectively in society, and face no barriers in all aspects of their lives.

WHY INTERNATIONAL DAY OF PERSONS WITH DISABILITIES IS IMPORTANT

• Celebration – to recognise and value the diversity of our global community, and to celebrate the role we all play, regardless of our abilities.
• Learning – to understand and learn from the experiences of people living with a disability.
• Optimism – to look forward to a world where a person is characterised by their abilities not their disabilities.
• Awareness – to build awareness of people with disabilities, as people with disabilities sometimes feel invisible in our society. To reduce any stigma and discrimination those with disabilities may feel.
• Legal – Under the Equality Act 2010, which prohibits discrimination against people with the protected characteristics that are specified in the Act. Disability is one of the specified protected characteristics.

Just because you can’t see it, doesn’t mean that it is not there

Some disabilities, like mental health disorders, chronic pain and fatigue, are invisible, but that does not make them any less devastating to someone’s quality of life.  

Non-visible disabilities, also known as invisible or hidden disabilities are not immediately obvious. They can be physical, mental, or neurological and include, autism and Asperger syndrome, cognitive impairments such as learning disabilities and dementia, mental health conditions and speech, visual impairments or hearing loss, as well as many other conditions. They also include respiratory and chronic conditions such as asthma, diabetes, chronic pain and sleep disorders when these significantly impact day-to-day life.  Some physical disabilities are not always visible until in their later stages, this include conditions like Multiple Sclerosis.

And often, many people experience a combination of both visible and non-visible impairments and conditions.

Globally 1 in 6 of us live with a disability. And of those, 80% are invisible. That is over 1 billion people or roughly 1 in 8 people are living with a non-visible disability.

The more we all understand about both visible and non-visible disabilities, the more we can help to improve the lives of people experiencing them. Some people with a non-visible disability choose to wear a Sunflower lanyard with details of their condition.  For more details click here.

Overall, the day is to help everyone become more compassionate and understanding of the challenges faced by people with disabilities. To ensure that all people in the world have equal opportunities for work, play, health, and success. To appreciate that people with disabilities are valued members of society.

Getting information, help and support

• Disability Rights UK
• Scope
• Disability Union
• WHO
• United Nations
• NHS
• GOV.UK

2-8 December 2025

This article was published on 26 Nov 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.

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.  This year the theme is Growing with Grief, for more details click here.

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.
• Exercise: taking regular exercise, like 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 on 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
• Child Bereavement UK Resources for children and young people
• Cruse Bereavement Care Helping children to cope with death

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:

• Gov.uk
• Money Savings Expert
• Which
• Money Advice Service
• Citizens Advice

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.

Where to get help:

• NHS
• Cruse Bereavement Care
• Call the free helpline on 0808 808 1677 or email: helpline@cruse.org.uk

14 November 2025

This article was published on 31 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organisation in response to growing concerns about the escalating health threat posed by diabetes. It is marked every year on 14 November, the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.  The theme of this years World Diabetes Day is Diabetes and the workplace.  For more details click here.

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood glucose.

It 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.

1 in 10 adults are now living with diabetes

Preventing type 2 diabetes

Type 2 diabetes is a serious condition. There are over 13 million people in the UK at risk of developing type 2 diabetes.

There’s currently nothing we can do to prevent type 1 diabetes. However, research has shown that for many people, combined lifestyle changes, including an improved diet, increased physical activity, and sustained weight loss, can be effective in reducing the risk of type 2 diabetes.

Type 2 Diabetes risk factors

About 90% of people with diabetes have type 2 diabetes. It can come on slowly, usually over the age of 40. The signs may not be obvious, or there may be no signs at all, therefore it might be up to 10 years before you find out you have it. That’s why it’s very important to understand the diabetes risk factors.

Your risk increases with age. You’re more at risk if you’re over 25 if you’re African-Caribbean, Black African, or South Asian or white and over 40.

You’re also more at risk if you’ve ever had high blood pressure or if you’re overweight, especially if this extra weight is around your middle.

Type 2 diabetes is serious. If you don’t get diabetes treated, it can lead to life changing complications. Including losing your sight, kidney failure or lead to a heart attack or a stroke.

Know Your Risk – you can find out your risk of type 2 diabetes by using the Diabetes UK tool here.  Which only takes a few minutes.

Before you use this tool, you’ll need to take a few measurements: your waist size, your height, and your weight. 

You result

The result will give you four possible levels of risk:

• High
• Moderate
• Increased
• Low

The higher the risk level, the more likely it is that you’ll develop type 2 diabetes in the next 10 years.

High risk

One out of four people with high risk will get type 2 diabetes in the next 10 years. 

Your high-risk result could be due to your ethnic background.  Type 2 diabetes is two to four times more likely in people of South Asian, African-Caribbean, or Black African descent.

If you find out you’re at a high risk of developing the condition, then it is important to act now. You may have it without knowing, so it’s essential that you make an appointment at your GP surgery to have a simple blood test.

Moderate risk

One out of 10 people with moderate risk will get type 2 diabetes in the next 10 years.

If you have a moderate risk, you need to visit your GP as soon as possible, as you may need a blood test to check for diabetes. Making some healthier lifestyle choices could help to reduce this risk level. 

Increased risk

One in 35 people with increased risk will get type 2 diabetes in the next 10 years.

If you’re at increased risk, look at where you’re scoring points. Could you reduce your weight or waist size?

Low risk

One in 100 people with low risk will get type 2 diabetes in the next 10 years.

Your risk of type 2 diabetes increases as you get older, so it’s important to maintain a healthy lifestyle to make sure your risk stays low.

It’s important to regularly check your risk level, either by using the tool or by speaking to your GP, especially if anything changes, like if you’ve put on weight or feel unwell.

Other risks

Smoking is associated with a higher risk of type 2 diabetes, and also increases the risk of other health conditions such as heart disease and cancer.  Read our Stop smoking guide here.

Gestational diabetes is a type of diabetes that affects pregnant women, usually during the second or third trimester. Read more here.

Polycystic Ovary Syndrome PCOS is a condition that affects your ovaries.  Women who have PCOS are at an increased risk of developing type 2 diabetes. PCOS is associated with insulin resistance and therefore higher levels of insulin circulating in the blood.  For more details here.

Certain mental health conditions are also a risk factor for type 2 diabetes, these include schizophrenia, bipolar disorder, and depression.

If you are receiving treatment with antipsychotic medication this can also increase your risk of type 2 diabetes, but the risk is quite low. Talk to your GP if you are concerned about potential side effects.

Sedentary lifestyle – Being sedentary is associated with an increased risk of type 2 diabetes. Being ‘sedentary’ means sitting or lying down for long periods, which could be due to, working at a desk for long periods without standing up or sitting while driving a vehicle. 

You should try to break periods of sitting as often as possible, by doing some light activity such as walking or some chair based exercises.

Being overweight also puts you at a higher risk.

Getting up and being active is key to preventing type 2 diabetes. Find out how to be more active here.

Diet – a healthy, balanced diet can reduce your risk of developing type 2 diabetes. Click here to read tips for healthy eating.

Alcohol – drinking too much alcohol can also increase your risk of the condition. Current guidelines recommend not regularly drinking more than 14 units per week and that these units should be spread evenly over 3-4 days.

Sleep – not getting enough sleep or sleeping for too long have been associated with an increased risk. To improve your sleep read our guide here.

Get an NHS Health Check

Whether you have any other risk factors or not, if you’re aged 40 to 74 and living in England, you may be eligible for a free NHS Health Check. Find out more about the health checkhere, or speak to your GP for more information.

This service isn’t available in Scotland, Wales, or Northern Ireland. If you are worried about any aspect of your health speak to your GP.

If you have type 2 diabetes

It is good to know that you have diabetes, so that you can take steps to look after your health and prevent some of the devastating complications that can occur. 

If you feel stressed or worried and want to speak to someone after receiving a diagnosis you can speak to your GP or one of the organisations given below.

Symptoms of Diabetes

Common diabetes symptoms are:

• Going to the toilet a lot, especially at night.
• Being really thirsty.
• Feeling more tired than usual.
• Losing weight without trying to.
• Genital itching or thrush.
• Cuts and wounds take longer to heal.
• Blurred eyesight
• Increased hunger.

No individual is the same, however, the most common diabetes symptoms experienced are an increased thirst, increased urination, feeling tired and losing weight.  

Getting information, help and support

• Diabetes UK

• NHS

• International Diabetes Federation

10 – 14 November 2025

This article was published on 31 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Anti-Bullying Week 2025 is coordinated in England, Wales, and Northern Ireland by the Anti-Bullying Alliance. This year it has the theme ‘Power for Good’ and will take place from Monday 10th to Friday 14th November. Odd Socks Day will take place on Monday 10th November, where adults and children wear odd socks to celebrate what makes us all unique.  For more details click here.

All bullying is unacceptable and should not be tolerated.  It can affect anyone at any point in their lives, as an adult or child, at school, at work, online, at home or in the community. 

Bullying and harassment can be described as unwanted behaviour to cause harm or distress to another person.  This behaviour may be offensive, intimidating, malicious, insulting, abusive, a misuse of power, humiliating, denigrating, or injure the recipient.  Bullying can be related to age, gender, race, disability, religion, sexual orientation, nationality, or any personal characteristic of the individual.  It may be an isolated incident or persistent. Bullying regularly includes homophobic, racist, or offensive language.

Bullying falls under 4 main categories, psychological, verbal, physical and cyberbullying.  It can have a serious impact on someone’s physical and mental health. Sustained bullying can cause stress, emotional issues, physical disorders and in some cases self-harm or even suicide.

When we think of bullies, we usually remember the ones we encountered at school, however, bullying doesn’t stop as a child for everyone, it continues into adult life for some.  Many school bullies continue to bully into adulthood.  This may be at work, at home or in the community.

An adult bully can be boss or colleague, a partner, a neighbour, a family member, a social acquaintance, online, or in the community.

To determine if you’re being bullied, ask yourself the following questions:

• Do I feel intimidated or threatened?
• Am I regularly humiliated or ridiculed?
• Have I been called names?
• Are my efforts consistently undervalued or disregarded?
• Do I feel unwell, apprehensive, or stressed when I have to spend time with a particular person?

If you answer yes to these questions, then there is a high possibility that you are being bullied.  Bullying can create stress and anxiety and can lead to stress related health problems, including anxiety, panic attacks and depression.

If you’re the victim of an adult bully, there are a few things you can do:

• Learn to recognise bullying – when you realise that you are being bullied, you will be less likely to blame yourself for something that isn’t your fault and can start to get help & support.
• Realise that you can change your response – although it is impossible to change someone who doesn’t want to change, you can change how you respond to them.
• Learn how to set boundaries – be upfront and direct with the bully about how you plan to address their behaviour. Learn to be firm, confident, and assertive.
• Keep a journal to document the offences – be specific about what you write down. Include the date, the time, the location, the incident that occurred or words that were said and any witnesses to the event. It also may be helpful to include how it made you feel or how it affected you. You also should record details about the complaints that you made and the responses you have received.  This information will help managers or outside organisations.
• Report incidents. Being silent about bullying gives the bully more power and control over you. When you feel ready, report the bullying to your manager or HR if your bully is in the workplace or the local police, if the incidents are not work based.  You could also speak to citizens advice.
• Remain calm – keep your emotions in check when sharing details about the bullying.
• Make eye contact – as bullies have less empathy when they can’t see your face or your eyes.  
• Talk to friends and family – tell them what you are experiencing and ask for their support.
• Seek professional help or counselling – being bullied can affect your mood, your self-esteem, and even your physical health. So, it’s important to talk to a professional if you are struggling.
• Remember that you are not alone – workplace bullying is a widespread issue.

How to help your child when they are being bullied

As parents and carers, we all want our children to be happy and safe, and it is natural to worry about bullying, particularly if we have experienced bullying ourselves or think our child may be more vulnerable to bullying. 

Children and young people may be reluctant to tell adults that they are being bullied. They might be because they are embarrassed, worried about burdening their parents or worried that telling someone might make the situation worse.  But there are a number of potential signs to look out for if you are concerned. They may:

• become withdrawn.
• have unexplained scratches and bruises.
• have trouble with schoolwork.
• they may not want to go to school or to the organisation where the bullying is taking place.
• change their route to school.
• not want to go out or play with their friends.
• change their use of online and/or mobile technology.
• complain of headaches, stomach aches and other pains.
• become easily upset, tearful, ill-tempered or display other out-of-character behaviour.

The presence of the symptoms does not necessarily indicate that the child is being bullied, however, as a parent or carer you may be in the best position to recognise an unexplained change in behaviour that needs to be explored.

As a parent or carer, you have a role to play in guiding and supporting your child through their school years and there are many positive steps you can take to help keep your child safe from bullying and harm.   If your child tells you they are being bullied, there are a number of things you can do to help:

• Listen – effective listening can help you understand how your child is being affected and what you can do to help. It’s also important to pay attention to their body language and facial expressions. If they are reluctant to talk straight away, remind them that you are always available to listen, and they can talk to you at any time.
• Pay attention to changing behaviour – your child may not talk to you about being bullied but they may display other behaviours, such as becoming withdrawn.
• Don’t panic – remaining calm supports good listening and is reassuring for your child.
• Give them your full attention – this shows your child that you are taking them seriously.
• Be clear in your response – clearly explain the reasons for your concern and feedback sensitively what you have noticed.
• Talk to them about online safety – establish a clear understanding of the platforms they use, how they access them and the safety precautions they can put in place to control their own online environment.
• Ask them what they want you to do – exploring this will make your child feel valued and will help you to understand what support they need. It can be tempting to take over the situation, but it is important that they are given the opportunity to be involved in how it is dealt with.
• Make an appointment to speak to the head teacher, or the senior person where the bullying is happening – calmly explain to them what has been happening, giving them the details of when the incidents have taken place.  Discuss what you would like to happen next and how you can proceed together. Agree a plan of action going forward and set a date to meet again to review the situation.   You can also ask for a copy of their anti-bullying policy, as all schools, local authorities and youth groups should have one.

Online Bullying

A lot of bullying takes place online. There are some things that you can do to help your child to stay safe when they are online. Explain to them:

• Be aware of what you post and share online and treat people with the same respect as you would if they were in the room – think about the impact your comments might have on them and how it might make them feel.
• Be careful about the information you share online – never give away personal details, such as your address, phone number and email address.  Don’t share anyone else’s private information either. Keep your passwords safe and don’t share them with others.
• Everything you send and post online or through text message can be traced – including deleted posts – everything that’s posted online can be viewed, copied, and shared, and you never know who could read your posts. This goes for future potential employers and staff in colleges or universities you might be interested in applying to in the future.
• Being bullied online – treat this in the same way as if it was happening face to face. You can also unfriend or block people from your page and block numbers from your phone. You can ‘report abuse’ on social networking sites.  Take screen shots of the bullying and create a log of any messages or texts you receive.

As a parent or carer we should also ensure all devices have parental controls on them and regularly check the phones, tablets or computers their children and teenagers are using.

Bullies and those attempting to groom children are on the increase and do use gaming and other apps to reach them.

For more details on ensuring your children are safe online read our guide here.

Support & Sources of Information:

• Anti-Bullying Alliance
• Childline
• National Bullying Helpline
• Kidscape

3 – 7 November 2025

This article was published on 28 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

International Stress Awareness Week was created in 2018 to raise awareness about stress prevention. Stress Awareness Day is always held on the first Wednesday in November each year and has been since 1998.

We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental and physical health problems or make existing problems worse.

Many people are more stressed now than ever, for many this is due to the increased cost of goods and services.

Feeling stressed and worried is perfectly understandable. When we have little control about the circumstances it can raise concerns and challenges for many of us.

The long-time stress and worry of this situation may be making you feel overwhelmed and it’s important to put measures in place to reduce the stress you are feeling.

International Stress Awareness Week is a great opportunity to take a moment to think about your own wellbeing and find out more on how to manage stress.

Stress isn’t a mental health condition, but it can cause a mental health problem, like anxiety or depression or it can cause an existing one to get worse. Stress can also affect you physically, it can cause headaches, insomnia, tiredness, or stomach problems.

What you can do to help manage worries and stress

There are various steps you can take to cope with being under pressure, remember, different things work for different people.

• Write down your worries and concerns – this may help process your thoughts and emotions. You can then read the worries back and try to think of them from a different perspective.
• Keep a daily routine – our overall wellbeing relies on our daily routines, these also help with sleeping & eating patterns. This is why it’s important to ensure you and your family have structure in your day. The routine can be simple everyday things like, getting up, going to bed, and eating at the same times each day, listening to music, going for a daily walk. They can also include things to look forward to, like visiting a local attraction or café at the weekend.
• Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.
• Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.
• Keep active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.
• Stay healthy – as well as exercise it’s important to maintain a healthy diet and ensure you are getting enough sleep.
• Talk to other people – friends, family & colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.
• Do something you enjoy – spending time doing something you enjoy will take your mind of how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.
• Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate, and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music, or walking the dog.
• Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.
• Help others – think of others in your local community, who may need help with small tasks, like shopping or volunteer to help a worthwhile cause, like litter picking or the local food bank. People who help others tend to be more resilient.
• Keep informed – whilst it’s important to keep up to date with the latest news, it can be overwhelming, so in order to manage any feelings of stress and anxiety consider only checking the news and social media once a day. Ensure you stick to trustworthy sources for the latest information.
• Keep positive – it’s very easy to focus on the negatives of the current situation. But it’s important to stay positive, instead of thinking of all the things you can no longer do, think of the things you can still do. You could also think of all the things you are grateful for, write down or say out loud 3 things that went well each day. Use these positive statements to create a positivity jar with your family.
• Try Mindfulness – mindfulness can help reduce stress, it can also give you the space to respond calmly under pressure. For more details click here.
• Address some of the causes – where possible improve some of the issues that are putting pressure on you.
• Accept the things you can’t change – it’s not easy but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

Useful links

• NHS
• Mind
• World Health Organisation

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

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

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

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

3 – 7 November 2025

This article was published on 24 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

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

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

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

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

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

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

Research shows that people who talk openly about money:

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

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

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems.

It can give you a great sense of relief to share your problems, so you’re not facing them alone. If you don’t feel ready to talk to someone, write down what you are going through and share it with somebody you can trust. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

According to the Police Federation’s annual Pay & Morale survey results published in 2025, 79% of respondents felt that they were ‘worse off’ financially than they were five years ago. Talk money week is an ideal time to review your finances and improve your financial wellbeing.

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

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

• Set yourself a daily spend limit based on how much disposable cash you have each month.

• Check your bank balance regularly so there are no nasty surprises.  Consider using an app so you can see all your accounts in one place.
• Set up a separate bill account and transfer an amount each month to cover the cost of all your household bills.
• If you’re looking to make savings? Check that you’re not overpaying for your utilities and other bills, where can you make savings, for more information use the link here.
• Look at your general insurance, switching could save you money.
• Set yourself saving goals, saving little and often.
• Review your mortgage – speak to your mortgage provider or adviser.
• Check your credit score, using one of the various companies available online including, Experian, Equifax or TransUnion.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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