18 October 2025

This article was published on 03 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

The menopause is a natural stage of life that millions of women experience. It’s marked by hormonal changes and the end of menstruation and can bring a range of physical and emotional changes. The important thing to remember is, you’re not alone. Millions of women go through menopause, and today there’s more support, knowledge, and understanding than ever before.

In the UK, the average age for a woman to reach the menopause is 51, but the menopause commonly happens any time between the ages of 42 and 56 as a woman’s oestrogen levels decline. But around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause and may be caused by hormonal imbalances, chemotherapy, radiation or a hysterectomy.

The menopause is a natural turning point in a woman’s life that marks the end of the menstrual cycle.

Please note this guide is not intended to replace professional consultation. Please see your doctor for all medical concerns.

Stages of the menopause

The menopause usually happens over a few years and occurs in three stages:

• Peri-menopause. The ovaries gradually produce less oestrogen in the four to five years leading up to menopause. In the last two years of peri-menopause, oestrogen levels drop significantly. This is usually the stage where the most severe menopausal symptoms are experienced.
• Menopause. Twelve months after the last period marks the official stage of the menopause. At this point, the ovaries produce no progesterone, low levels of oestrogen and stop releasing eggs.
• Post-menopause. In the years after the menopause, symptoms like hot flushes usually ease while health risks caused by decreased oestrogen levels typically increase.

Symptoms

There are many possible symptoms of the menopause and each woman feels them differently but most women will experience some menopausal symptoms. The duration and severity of these symptoms varies from woman to woman. About 8 in every 10 women will have additional symptoms for some time before and after their periods stop. Some of these can be quite severe and can have a significant impact on everyday activities for some women.

Common symptoms include:

Physical changes:	Emotional changes:
Hot flushes Night sweats Vaginal dryness Insomnia Bloating and weight gain Heart palpitations Headaches Nausea and dizziness Hair thinning & loss Dry eyes Itchy skin Urinary tract infections Breast pain Fatigue Joint stiffness, aches and pains	Low mood and Depression Anxiety Reduced libido Poor concentration Low self-esteem Irritability Forgetfulness Panic attacks Loss of control In some rare cases – suicidal thoughts

Menopausal symptoms can begin months or even years before your periods stop and last around 4 years after your last period, although some women experience them for much longer.

Low levels of oestrogen are linked to a number of health problems common in older women. Postmenopausal women are more likely to suffer from:

• Osteoporosis
• Cardiac disease
• Bladder and bowel difficulties
• Vision problems
• Poor muscle power and tone

When to see a GP

It’s worth talking to a GP if you have menopausal symptoms that are troubling you or if you’re experiencing symptoms of the menopause before 45 years of age.

They can usually confirm whether you’re menopausal based on your symptoms, but a blood test to measure your hormone levels may be carried out if you’re under 45.

If you’re experiencing severe depression or anxiety, bleeding after menopause, or your symptoms are interfering with daily life, you should seek medical attention straight away.

Your GP can offer treatments and suggest lifestyle changes if you have severe menopausal symptoms that interfere with your day-to-day life.

These include:

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

If your symptoms are giving you discomfort, your doctor may recommend hormone replacement therapy (HRT), which provides almost instant relief from many symptoms by replacing the hormones that you are losing.

Different HRTs contain different levels of oestrogen and progesterone, obtained from different sources. Your doctor will recommend the best type for you. HRT isn’t suitable for everyone. HRT may not be recommended for women with certain health conditions, such as a personal or family history of breast cancer, unexplained vaginal bleeding, active liver disease, or a history of blood clots or stroke. In these cases, your Doctor will explore alternative options to help manage symptoms and support your wellbeing.

Your GP may refer you to a menopause specialist if your symptoms do not improve after trying treatment or if you’re unable to take HRT.

It’s crucial that you see your doctor regularly in the years leading up to and following menopause. Get regularly screened and checked to keep an eye on these conditions. Stopping smoking, reducing your blood pressure, regular exercise and a healthy diet will all help lower the risks for the concerns above.

Self-care

There are many ways to help relieve your symptoms yourself and make the transition as comfortable as possible. Here are some things you could try:

Make some time for yourself: It’s extremely important that you look after your own wellbeing and this includes finding time for yourself.  This may be regularly meeting friends, doing exercise, yoga, meditation, going for a walk, having a bath or just sitting reading a book.  For more details on Self Care read our guide here.

Hot Flushes: Your hot flushes may be triggered by something, so try documenting what you’re doing when they start. It could be things like spicy food, alcohol, weather changes and hot beverages. Once you know the cause, you can try and avoid the trigger and reduce their effects.  Another tip is always to dress in layers, it’s then much easier to take off an item of clothing.  Confined spaces can increase hot flushes for some people, if this is the case for you, then try to avoid them.

Sleep: You may be struggling to sleep, if this is the case try to avoid caffeine and instead exercise in the morning. Use relaxation techniques before going to bed and stick to a regular schedule. If hot flushes are disrupting your sleep, adjust the temperature in the room and always sleep with layers. If you are struggling to sleep read our sleep guide here.

Weight: It’s common to gain weight during the menopause. It’s thought that this may be due to hormonal changes, ageing or lifestyle. During the menopause your metabolism starts to slow down, which leads to weight gain unless you change your lifestyle.   Eating more healthily and exercising regularly will not only help you lose weight, but it may also help you avoid heart disease and other health problems.   Losing weight has also been found to help reduce hot flushes and night sweats.

Exercise: Aim for at least 30 minutes of physical activity every day, this will help you feel good, improve your sleep and help you remain at a healthy weight, which is likely to increase during the menopause, as well as keeping your heart healthy and bones strong. Other forms of exercise like yoga have also been proven to help reduce hot flushes and help you to relax.

Your diet: Ensure you are eating a healthy, balanced diet that’s low in saturated fats, sugars and oils and high in fruit, vegetables and whole grains. Make sure you’re getting enough calcium and vitamin D or take a supplement. Some women find that soya products (soya milk, tofu, etc.) and whole-grain foods bring relief. This may be due to the oestrogen-like effects of the phytoestrogens contained in these foods. For more details read our healthy eating guide here.

Drink water: During menopause, women often experience dryness. This is likely caused by the decrease in oestrogen levels. Therefore, keeping hydrated is essential. Drinking at least 2 litres of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal imbalance.

Vitamins: It is commonly known that changes in hormones can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s vital to get enough of these nutrients in your diet. There is a wide range of foods that are calcium-rich, for example dairy products (yogurt, milk and cheese), green leafy vegetables (kale, spinach), tofu, beans, sardines are also worth considering.

For vitamin D, sunlight is your main source, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. The main foods sources are oily fish, eggs, cod liver oil and foods fortified with vitamin D.

If you struggle to eat the vitamin rich foods, then take a general vitamin tablet every day.

Smoking: As well as all the health problem associated with smoking, it’s also linked to early menopause and may increase hot flushes. For help quitting smoking click here.

Alternative therapies:  Acupuncture, meditation and relaxation techniques may be able to reduce the stress of menopause.

Natural remedies: Try evening primrose oil, licorice, ginseng or wild yam. There is limited scientific evidence on their safety or effectiveness so talk to your doctor before trying alternative treatments.

Before selecting a type of treatment or making a dramatic change to your lifestyle, though, you should always talk to your doctor.

Menopause brings many changes, and it can sometimes feel overwhelming. It’s important that during this time, you make your health a priority.

Further help and support

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

10 October 2025

This article was published on 01 Oct 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Mental health problems can affect anyone, any day of the year, but 10 October is a great day to show your support for better mental health and start looking after your own wellbeing.

World Mental Health Day is run by the World Federation for Mental Health and takes place on 10 October each year. The theme for this year’s event is ‘Access to Services – Mental Health in Catastrophes and Emergencies’. For more details click here.

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

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

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

They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder.

It is important that we all as individuals do what we can to look after ourselves and each other. You may have concerns about how others are coping.

Starting a conversation with someone around their mental health can feel daunting. You may be worried that you will say the wrong thing but remember saying nothing is far worse.

Like adults, the emotional wellbeing of children and young people is just as important as their physical health. Good mental health will allow them to develop the resilience to cope with life’s ups and downs and to grow into well-rounded, healthy adults. For more details on supporting your children, read our Children’s mental health guide here.

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

Here are some tips

• Think about your purpose: Be clear about why you are doing this job.
• Be clear on expectations: Make sure you know what is expected of you and whether it is realistic.
• Keep your boundaries: Establish clear boundaries between work and personal life, don’t take work home with you.
• Talk to colleagues: Make time to talk to your colleagues about your experiences and share fears and concerns.
• Value your own family and relationships: While work is important, your family and relationships need to be valued.
• Exercise: Regular exercise can boost your self-esteem, can help you concentrate, relax and increase your overall wellbeing.
• Get plenty of sleep: Sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.
• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well. For more information read our guide here.
• Avoid alcohol: The numbing effects of drinking are only temporary and can often lead to mental health issues. It’s advised that if you do drink, that you stay within the governing bodies recommended unit guidelines.
• Keep in touch: It’s good for you to catch up with friends and family face to face or over the phone.
• Take a break: A change of scenery or pace is good for you.
• Do something you’re good at: Enjoying yourself can help beat stress.
• Care for others: Supporting others uplifts you as well as them.
• Ask for help: If at times, life gets too much for you, it’s important that you speak to someone, this may be a family member or trusted friend, your GP or a professional organisation, see the list at the end of this guide for details.

Making positive change is important but it’s difficult to know where to start. Do one thing today, whether it’s going for a walk, learning a new skill or doing something creative, taking the first steps to getting support for yourself, or reaching out to someone else, take the opportunity to do one thing this World Mental Health Day.

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

Where to get help

NHS

Samaritans

Mind

AnxietyUK

Mental health org

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

This article was published on 25 Sep 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.

Starting on 1 October quit smoking this Stoptober. There’s never been a better time to quit. Stopping smoking is the best thing you can do for your own health and those around you.  Research has shown that if you quit for 28 days, you’re 5 times more likely to quit for good.  For more details click here.

Many people who quit smoking are surprised by how good they feel. They feel more relaxed, have more money, they look and feel better, their skin looks healthier and they have more energy when they do something active like going for a walk or playing with their children, they no longer smell of smoke and they are not as worried about their health.

When you stop smoking, your lungs will start to repair and you’ll start to be able to breathe easier. The sooner you quit, the sooner you’ll notice the positive changes to your body and health.

Some of the benefits will be felt almost immediately and in the long term the benefits will be lifesaving:

• After a day – Your oxygen levels will recover, and the harmful carbon monoxide level in your blood will reduce by half.
• After 2 days – Nicotine will be totally eliminated from the body and your senses of taste and smell will improve.
• After 3 days – Your breathing will become easier as the airways begin to relax. Your energy levels will also increase.
• After 2 to 4 weeks – Blood will pump through to your heart and muscles much better because your circulation will improve, meaning you can walk and run easier.
• After 3 to 9 months – Your lung function will improve by up to 10 %, meaning any coughs, wheezing or breathing problems you have will improve.
• After 1 to 3 years – Your risk of having a heart attack will have halved compared to a smoker’s.
• After 10 years – Your risk of death from lung cancer will have halved compared with a smoker’s.

You will save money – giving up a pack of cigarettes a day could save you around £4,000 a year.

Stopping smoking tips

1. List your reasons to quit and when you are struggling and feel like you need to smoke, read through the reasons.

2. Tell people you’re quitting; your friends and family can then support you.

3. Use stop smoking aids, like nicotine patches and gum.

4. Have a plan if you are tempted to smoke; this should include someone you can talk to for support.

6. Keep busy to help reduce the cravings. Click here for more help with cravings.

7. Regularly exercise, as studies show that exercise reduces the urge to smoke, it also strengthens your heart and lungs.

8. If you have tried to quit before, remember what worked and learn from what didn’t.

9. Use support groups for help and advice.

Try using the free NHS Stoptober App, click here for more details.

Further help and advice

• Quit
• NHS
• Smokefree.gov
• British Lung Foundation

It’s never too late to quit

During Stoptober you may also want to consider stopping or reducing items in of your lifestyle, like the amount of alcohol you drink or the amount of time you spend gambling.  Which can both contribute to poor mental health.

Gambling can lead to problem debt. Having a gambling problem can also have a devastating impact on your relationships with other people.

It is important to speak to professionals if you are concerned about your gambling, call the National Gambling Helpline on Freephone 0808 8020 133, advisers are available 24 hours a day. For more information read our guide here.

There are many benefits to reducing the amount of alcohol you’re drinking, including feeling more energetic, better mood, an improved immune system and better sleep. 

Here are some tips on cutting down

• Set your limit – plan ahead how much you’re going to drink.
• Set your budget – once its spent, stop drinking.
• Tell your friends and family – they will then be there for support.
• Reduce the size – go from a double to a single or from a pint to a half.
• Reduce the strength – swap to a lower strength beer or wine.
• A little at a time – take one day at a time, this will make you more likely to be successful.
• Take a break – have several drink-free days each week.  You may decide to only drink at the weekend and not in the week.

For more help:

NHS

British Heart Foundation

Drinkaware

24 September 2025

This article was published on 03 Sep 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.

National Fitness Day 2025 will take place on Thursday 24th September and is a chance to highlight the role physical activity plays across the UK, helping raise awareness of how our fitness levels assist us in leading healthier lifestyles through being physically active. For more details click here.

Physical exercise can help to build your self-esteem as well as reduce anxiety and improve your mood. When you exercise, your brains release endorphins which help to make us feel energised, happier, and less stressed. This could be as simple as a walk, dancing around the kitchen or even some gardening.

Our physical and mental health are undeniably linked, so it’s important to stay active.

To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity each week or 10,000 steps per day through a variety of activities. If you would like to improve your fitness level, then you may need to increase this amount and also include some stretching and strengthening exercises into your routine. For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer.

If you are concerned about your health in any way always consult your doctor before starting exercise.

You don’t need to be at the gym seven days a week to improve your mood. Here are some ideas to help you incorporate workouts into your daily life:

• Don’t do it alone – If you’re committed to doing exercise with a friend, you’re less likely to back out. Try an exercise class, dance or yoga with a friend. This has the added benefit of keeping connected with people. Maybe spend some time learning a new form of exercise, like pilates or belly dancing.

• Enjoy it – Most importantly, you need to discover a physical activity you enjoy and that suits your level of mobility and fitness. If the exercise you choose is enjoyable you are more likely to stick with it. This could be an HIIT class or Pilates, cycling around the local area, a walk in the countryside or gardening in the back garden. There are so many different ways of exercising you just need to find the one that works for the time you have and that you enjoy.

• Go outdoors – Fresh air, natural light and exercise combined are great for our mental health. Whatever the weather it’s great to get outside, it may be for a quick stroll around the block or a longer walk with the dog. You could also invite a friend for a catch up.

• Set yourself a challenge – Give yourself a goal to work towards, start small and get bigger as you get more confident and fitter. This could just be to go for a walk every day and could then evolve to walk 10 miles a week or 1,000 miles a year. You could even try the NHS couch to 5k challenge, for more details click here.

• Log it – In order to monitor your progress, keep a record of your workouts. This could include the time and distance of your walk, run, ride or workout, but you may also want to include how you feel, in order to track your mood.

It’s common knowledge that a good night’s sleep makes us feel better.

An average of 8 hours will replenish all of our energy stores. What’s more, this downtime helps protects us from infection, providing a shield for our immune system.

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

Taking care of your mental health is as important as taking care of your physical health. So, it’s important to take care of your mind as well as your body.

Click here to read our mental health awareness guide.

As well as looking after physical and mental health it’s also important to look after your financial wellbeing.

Worrying about money can be extremely stressful and may lead to poor mental health, relationship problems, people to lose homes and families to break down. People from all walks of life can end up in debt for many different reasons, divorce, redundancy, ill health, bereavement. It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action.

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.

10 September 2025

This article was published on 29 August 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

World Suicide Prevention Day is organised by the International Association for Suicide Prevention (IASP). The purpose of this day is to raise awareness around the globe that suicide can be prevented. For more details click here.

Suicide is more widespread than you might think. 

1 in 5 people in England say they’ve had suicidal thoughts in their lifetime. Those who contemplate suicide often describe the intense feelings they have as hopeless, helpless, worthless, and desperate. Whatever the trigger, suicide may seem like the only solution to an unsolvable, painful problem.  A suicidal person believes no one can help them and that the problem can’t be fixed.

There is no typical suicide victim. Suicide occurs across all ages, ethnicities, economic, and social boundaries and in both genders.  But some situations do increase the possibility that people will try to take their own life. The risk of suicide rises with factors such as having a mental health disorder, alcoholism and substance abuse, a family history of suicide or mental health condition, physical or emotional abuse, a physical illness with chronic pain, isolation, and loneliness or a major loss, which could be work, money or relationship related.

Individuals with multiple debt problems are at a ‘significantly higher risk of suicide’ than those with just one problem debt. According to the Money and Mental Health Policy Institute over 420,000 people in problem debt considered taking their own life in England last year, while more than 100,000 people in debt actually attempt suicide annually*.

Most people who are feeling depressed or desperate enough to consider suicide give clues as to how they are feeling. These may be difficult to see but knowing some of the warning signs can help you be better prepared to help someone who is struggling.  Talking openly about your concerns may help to prevent a death.

There are often warning signs that someone may be thinking about suicide. 

Here are some signs to look for:

Spoken or written threats of suicide

If the person talks about dying by suicide or about feeling trapped and not knowing a way out of their situation or has written notes or letters about it. Never assume the person, doesn’t really mean it, always take it very seriously.

High-risk behaviour

People who are thinking about suicide sometimes hurt themselves by engaging in drug or alcohol abuse, self-harm, and even criminal behaviour.  Suicidal people may drive recklessly and put themselves and others in danger.

Withdrawal and loss of interest

They no longer enjoy activities that they once did, isolate themselves from family or friends, don’t take care of their appearance, lack energy, or find it hard to cope with everyday things.

Recent important losses

A person may become suicidal as a result of problems or changes that make them feel helpless. These may include divorce, loss of child custody, job loss or the death of a loved one. For a child or a teenager they may be having a difficult time at school with friends, teachers, workload, or parental expectations.

Major changes in sleep or eating patterns

Excessive fatigue, not being able to sleep or sleeping much more than usual, or a loss of appetite or eating much more than usual are all signs that someone may be suffering from depression.

Obsession with death

Suicidal people sometimes show an unusual interest in death by the books or movies they choose or the websites they visit.

They may do online research about ways to kill themselves

Having decided to die, they may give away possessions. They may also suddenly be in a happier or calmer mood as they make these plans.

If you believe or even suspect that someone you care about may be suicidal, don’t ignore your suspicions.

If you notice any of these warning signs in a friend, relative or loved one, encourage them to talk about how they are feeling. Starting a conversation about suicide can be a difficult thing to do, especially when you’re worried about upsetting someone who might already be in a sensitive place emotionally.

How to help someone:

Offer support. Find a safe, private place to voice your concerns, speak to the person and better assess the situation. Do not agree to keep suicidal information secret, remind the person you are there to help support them. Don’t leave a suicidal person alone. If you suspect that someone who doesn’t live near you is suicidal, call the person’s local Police force and ask that a wellness check be carried out.

Be direct

Don’t be afraid to bring up suicide. There is absolutely no evidence to suggest that talking about it will make the person take his or her life.

Talk openly about feelings and concerns. Ask if they have a suicide plan.

It’s important to find out this information to pass on to a professional.

Listen. Be non-judgmental

Don’t tell them not to think about suicide or minimise their problems.

Give as much time as needed to talk and let them know you’re there to offer support.

Remove all dangers

Any prescription and non-prescription drugs or medication or firearms should be removed from their home.

Contact a GP, counsellor, or psychiatrist

Often these resources can direct you to community resources, such as support groups.

Helping someone who is feeling suicidal can be extremely stressful.

Make sure you have support for yourself from friends, family, or a trained counsellor.

Helping a teenager who may be at risk of suicide

The teenage years can be a difficult time for you and your child. Adolescents may break rules or experiment with different behaviour as they try to establish their independence. As a parent, it’s important to know when your teenager’s feelings are a normal part of growing up and when they are putting themselves at risk. By staying involved in your child’s life, talking openly together, and knowing the warning signs of suicide, you can help deter at-risk behaviour and make sure your child gets the help they need.

Suicide is a tragic occurrence that leaves those affected wondering how it could have happened, and how could it have been prevented. Those who are struggling with thoughts of suicide might show outward signs, and it’s important that friends, family, colleagues, and managers are aware of the signs that someone might be at risk of attempting suicide.

The suicide of someone you love can be devastating. You may have many intense emotions all at once. You may feel shocked, confused, angry, or guilty. You may wonder if you could have done something to prevent the suicide.

These thoughts and emotions are normal, and, although it will take time, with the right support, you can move forward with your life.

There isn’t a correct way of grieving after a suicide. Grief is a process of healing that people experience in different ways. Even if someone you love died months or years ago, your grief may resurface at certain times of the year, like birthdays or on the anniversary of their death. Your grief may never be entirely over, but it can become gradually more manageable. Try not to set time limits on your grief or compare your feelings to anyone else’s.

As you mourn, you may feel these emotions:

Shock

Feelings of numbness and disbelief are common when someone dies by suicide. Right after a loss, people often cope with their grief by denying the reality.

Anger

After a suicide, you may blame doctors or others for not preventing the death. You may blame the person who died for leaving you, or you may feel angry with the world.

Guilt

Intense grief makes it hard to think clearly, so, you may at times have thoughts that you know aren’t realistic. You may dwell on all the “what ifs” even if you know that you did the best you could at the time.

Despair

You may feel very sad, lonely, or helpless. You may wonder how you will ever cope without the person who died. The sadness of losing them in such a tragic way may never completely disappear, but there are ways to deal with the pain. Be patient. Don’t try to rush the healing process. We all deal with

grief in different ways.

Suicide can affect anyone. If you suspect someone you know is considering suicide, act quickly to get them professional support. Or if you find yourself contemplating it, contact a counsellor, medical professional or one of the organisations listed below immediately.

Where to get help:

• Samaritans For anyone with suicidal thoughts or those concerned with suicide. Call the helpline on 116 123 or email jo@samaritans.org
• Childline A helpline for children and young people in the UK. Calls are free on 0800 1111 and the number won’t show up on your phone bill.
• Papyrus For children and young people under the age of 35 who are experiencing thoughts of suicide. Also, for anyone concerned that a young person could be thinking about suicide. Call 0800 068 41 41, text 88247 or email pat@papyrus-uk.org
• Students Against Depression is a website for students who are depressed, have a low mood or are having suicidal thoughts.
• National Bullying Helpline is a website for both children and adults affected by bullying.
• Campaign Against Living Miserably (CALM) This resource is specifically for men. Call the helpline on 0800 58 58 58 from 5pm to midnight 365 days a year.
• NHS Help for suicidal thoughts.
• The Silver Line A confidential, free helpline for older people across the UK. Call them on 0800 4 70 80 90 – 24 hours a day, seven days a week.

If you believe that someone is in immediate danger, call 999 or bring them in to your nearest accident and emergency hospital service. You can also call Samaritans on 116 123.

Police Mutual Services

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.

* Money and Health Policy Institute report ‘a silent killer’ Published December 2018

**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.

8-14 September 2025

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

Know Your Numbers Week encourages people to get their blood pressure tested. Many people have high blood pressure without knowing it which can cause other health problems.  As well as understanding your blood pressure, it’s also important to understand your cholesterol, blood sugar and body mass index.

The more you know about these key health numbers the more you can do to take steps to look after yourself and lead a long and healthy life.

This guide will provide you with some self‑tests that you can do yourself at home and also information on how to improve your overall wellbeing.

Your weight

The vast majority of people will know if they are carrying too much weight or not. If you don’t own a set of scales, then you can use the waist to hip ratio. All you need to do is measure your hip at the widest point and your waist at just above the belly button. Then what you do is divide your waist size by your hip size.

• A ratio of 0.95 or below for men is good and 0.80 and below for women.
• 1.0 or higher for men and 0.85 or higher for women is greater risk of poor health.

Alternatively, you can just measure your waist:

• The ideal waist size is 35 inches for men and 32.5 inches for women.
• A waist size for men of 40 inches (102cm) and 35 inches (88cm) for women increases the risk of diabetes and heart disease significantly.

Waist size is important because it’s all about where you store your fat. If you store your fat around the waist then its sitting around your vital organs such as the liver and kidneys, which will increase the chance of diabetes and cholesterol.

Blood pressure

You can get your blood pressure checked with your GP or you can buy your own machine for around £20 to £30. Your heart responds to virtually everything that happens in your body, and you can learn a lot from blood pressure by analysing the readings. Although the most common way is to look at the actual level of the diastolic and systolic readings e.g., 120/80 the other useful analysis is to look at the pulse pressure difference which is the difference between the higher and lower figures.

If the difference is continually above 60 e.g., 140/80 – then it could be an indicator of arteriosclerosis or hardening of the arteries. The reason being that the arteries are having to expand too far and if they do that continually they lose their elasticity.

If you don’t have a blood pressure machine, you can simply do pulse testing either manually yourself by counting the number beats from the pulse (against your neck or inside your wrist) or through a free app on your phone.

Your pulse is an important test and it’s a good idea to get to understand your pulse. A healthy person should have a resting pulse rate of between 60 to 100 beats per minute.

However, it is possible to have a resting pulse rate as low as 35 if you are extremely fit. If you are not extremely fit and regularly have a heart rate outside of 60-100 beats per minute then you should visit your G.P.

When you understand your average pulse rate, and for example you know that your pulse is regularly in the low 60’s and all of a sudden, its 85 – then unless you know why it’s changed so radically (85 over the course of 3 days) then again it may be worth calling your G.P.

If you are taking your pulse manually you will start to understand how it feels and if it feels irregular then again, it’s something that you might raise with your G.P. One of the causes of high pulse pressure can be stress and it can be improved by doing relaxation breathing exercises.

The other home test you can do, is a urine test, urine analysis sticks can easily be purchased from the chemist. They are easy to use and can tell you a host of information, particularly around blood glucose, testing for diabetes but also kidney and liver issues. It’s important not to misinterpret the results and to take tests over a period of a few days to ensure that the issue wasn’t just something passing through for example a cold or virus.

Additionally, it’s important to ensure that you are drinking plenty of water and keeping hydrated. A lot of kidney and liver issues are due to dehydration skewing the results.

Cancer self-tests

Everyone should be checking their skin regularly for changes to moles and spots that don’t appear to heal. We should all be checking our breasts, testicles, armpits, neck, and groin for lumps.

It’s recommended that you keep a record of your checking and in the case of skin checks don’t be afraid to take photo’s so that you have got something to refer back to in the future to assess changes.

Additionally, other symptoms to look out for are blood in the urine and stool, regular pain in the kidneys and stomach without any apparent reason and increased need to go to the toilet at night when you haven’t been drinking excessively.

If you are worried about anything, then ensure you make an appointment to see your GP.

How to stay healthy

Exercise is the key, if you don’t like exercise or don’t have a lot of time, then try high intensity training.

For example, use an exercise bike for 10 minutes every day, within this 10 mins, do 30 seconds of sprinting followed by 30 seconds of relaxing riding.

You could also do the same thing by sprinting and walking between lamp posts or on a step box. Or do weight bearing exercise in the same way, using quite light weights, but fast reps.

Weight bearing exercise is important because you lose about 1% of muscle every year over the age of 40. Muscle speeds us metabolism and metabolism burn fat.

High intensity exercise was designed by Dr Tabata and research shows that it is a form of exercise that is very good at reducing blood sugar and therefore avoiding diabetes.

Another big reason for increasing exercise is to do with stress. Exercise can work as a distraction for your brain constantly either thinking about work or other issues. Exercise helps people to switch off.

As well as exercise, it’s also important to relax. Mindfulness is great to help you switch off, as many people struggle to do this on their own, apps such as Headspace and Thrive tend to help focus the mind.

Relaxation techniques are not just about the brain they also really help the heart. Reading is also a great way to relax, it can help distract the brain from more stressful issues.

For more details read our stress awareness guide here.

Nutrition

Nutrition is now more important than ever, having a balanced diet helps ensure we have the correct nutrients. Dark green leafy vegetables and colourful fruits and especially fruits with red in them can really make a difference. These will ensure you get vitamin C, vitamin D and zinc on board.

It’s also important to reduce the amount of processed fats you eat, as these types of fat stick around your waist and increase issues such as heart disease. These types of fats are found in many takeaways.

Water is massively undervalued, every organ in the body needs hydrating, water is needed in order for the fat burning process to work, depending on your size and how much exercise you are doing, you need to drink 2-3 litres per day.

Our bodies were not designed to sit down on chairs, sitting down as much as we do fundamentally squash’s our skeleton, which can lead to musculoskeletal problems.

What we need to do is move more, the HSE recommend a 10-minute movement break from sitting down every hour. The key is to try to introduce movement into the daily routine e.g., take all telephone calls standing up where you can and taking a break for lunch away from the desk and go for a walk.

For more information read our Healthy Eating guide here.

Boosting your immune system

Having a strong immune system is important in order to be able to fight off a variety of illnesses and infections. In order to increase the ability to produce antibodies and ensure that your T-cell levels (lymphocytes) are not reduced you can:

• Increase your level of vitamin D – spend time outside, drink fortified milk, eat fortified cereal, salmon, mackerel, and sardines.
• Increase your level of vitamin C – eat plenty of citrus fruits like Grapefruit and Oranges, Red Bell Peppers (3 times the vitamin C of an orange), Broccoli, Garlic, Ginger, Spinach, Yoghurt, Almonds, Sunflower Seeds, Tumeric, Green Tea, Papaya, Kiwi, Poultry, Shellfish (it’s important to take vitamin C daily because your body can’t store it).
• Reduce the amount of alcohol you drink, as it damages the immune system.
• Ensure you relax, exercise, and have good quality sleep as all of these boost the immune system.
• Take an immune busting vitamin tablet every day.

Sleep

Many people use their mobile phones for alarms and look at them right up until we turn the lights off, without giving their minds time to start to relax. Before going to sleep it’s important to be as relaxed as possible, the room to be dark and for it to be the right temperature.

It’s also important to have coping skills on how to relax your mind if you do wake up in the middle of the night, in order to maximise the relaxation of the nervous, respiratory, and cardiovascular systems.

For more information read our Sleep guide here.

This article was published on 27 Aug 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

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

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

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

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

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

Tips for Getting a Good Night’s Sleep

• Go to bed and get up at the same time every day. Even at the weekend, a predictable schedule sets your body’s internal clock to expect to sleep at a certain time each night. If you feel you haven’t slept well, resist the urge to sleep in longer than normal, getting up on schedule keeps your body in its normal wake-up routine.

• Create a bedtime routine. Ease the transition to sleep by engaging in relaxing activities beginning an hour or so before bedtime. You could have a bath, do some light reading or listen to soothing music.

• Make your bedroom a comfortable environment for sleeping. It should be cool, dark, and quiet.

• Deal with stressful tasks earlier in the day or evening. It may be harder to relax and go to sleep if you engage in demanding tasks, like paying bills or dealing with a difficult parenting issue, just before bedtime.

• Write down your thoughts and worries and things you need to do the next day. This will help clear your mind and reduce worry.

• Get regular exercise. Daily exercise can help you get to sleep faster and to sleep better. Just be careful not to do it close to bedtime as exercise produces stimulants that stop the brain from relaxing quickly.

• Limit caffeine, alcohol, nicotine, and other substances that may keep you awake. Stay away from these when it’s close to bedtime and limit any consumption of caffeine to 6 to 8 hours before you want to fall asleep. Caffeine and nicotine are stimulants that make it harder to sleep and alcohol interferes with sleep quality.

• Watch what and when you eat at night. Finish your evening meal several hours before you go to bed and avoid food that you know upset your stomach and could keep you awake.

• Don’t watch the clock. Keeping an eye on the clock when you want to fall asleep (or when you wake up in the middle of the night) can increase stress and make it harder to sleep. Turn your alarm clock’s face away from the bed. If you use a phone alarm, set your phone face down.

• Limit electronics at bedtime. Be careful about television, radio, and computer activities just before bed, as they may be overly stimulating, particularly due to the blue light that electronic devices emit. Don’t bring your tablet, phone, or other electronics to bed.

• If you can’t get to sleep within 20 minutes of going to bed or if you wake up in the middle of the night and can’t get back to sleep. Get up and do something relaxing until you feel sleepy again. Try reading or listening to soothing music. Or use mindfulness meditation techniques. Just remember to keep the lights dim so that you don’t signal your body that it’s time to wake up.

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

Sleep and working shifts

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

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

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

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

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

When you are at work

• If it’s possible, take a 20-30 mins nap during a work break.
• Only use moderate amounts of caffeine in the early part of your shift.
• Get some exercise and only eat light, healthy meals and snacks during your shift.
• Keep the work environment brightly lit.

During your commute home

• Wear sunglasses or amber tinted glasses to block out the sunlight when outside.
• To reduce the potential for driving when sleepy, get a lift, use public transport, or take a taxi.
• Avoid caffeine.

When you get home

• Prioritise your sleep, avoid running errands or doing chores after your shift.
• Don’t use alcohol as a sleep aid.
• Turn off your mobile before going to bed.
• Alter your bedtime a few days in advance of a change in your work shift.

At bedtime

• Keep your bedroom cool and dark. The sleep council recommends 16-18c is the ideal temperature to sleep.
• Use earplugs or a white noise machine.
• Wear an eye mask or use blackout curtains or blinds.

Other tips

• Use powernaps as these are a great way to top up the energy levels, 10 to 20 minutes is enough to do this.
• Help prepare the body for shift work with extra sleep, so the day you start try and get an extra two-hour sleep.
• When finishing a shift pattern, wake up two hours early to help assist the body get back into a day/night sleeping routine.

For more information:

NHS Sleep Guidance

British Snoring & Sleep Apnoea Association

Sleep Apnoea Trust

14 August 2025

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

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

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

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

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

Research shows that people who talk openly about money:

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

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

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

To read our stress awareness guide click here.

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

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

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

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

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

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

Here are some ways to financially detox

Plan

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

Budget

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

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

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

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

Debt

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

For more details on Debt, read our guide here.

Where to cut back

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

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

Check your Standing Orders and Direct Debits

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

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

Review

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

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

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

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

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

Get help if needed

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

Police Mutual Services

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

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

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

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

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

3 August 2025

This article was published on 25 July 2025. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

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

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

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

Why are friendships important?

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

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

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

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

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

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

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

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

How to celebrate International Day of Friendship

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