12 March 2025

National No Smoking Day is observed every year on the second Wednesday of March, to encourage people over the world to quit smoking. No Smoking Day 2025 is on March 12^th, but you can quit smoking on any day of the year. The main purpose of this day is to spread awareness about the harmful health effects of tobacco consumption through cigarette and other modes.

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.

Other benefits

• You will have fresher breath and whiter teeth.
• Your skin might look younger and age less quickly.
• You might have more energy, feel less tired and get less headaches.
• Your immune system will find it easier to fight off colds and flu.
• It can improve your fertility.
• You will protect the health of your children, family and friends.

Smoking and your heart

The chemicals in cigarettes narrows the walls of your arteries. This reduces the space for blood to flow properly. If the arteries that carry blood to your heart get clogged, it can lead to a heart attack. If the arteries that carry blood to your brain get clogged, it can lead to a stroke.

Smoking can also affect your heart and blood vessels by;

• increasing your risk of blood clots;
• causing an instant rise to your heart rate;
• causing an instant rise to your blood pressure; and
• reducing the amount of oxygen delivered to the rest of your body.

You will save money – the average smoker can save around £2000 (depending on how much you smoke) a year by not smoking. To calculate how much you could save click here.

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.

5. List your smoking triggers and how to try and avoid them.

6. Cravings usually last around 5 minutes.  Try to keep busy, which could help reduce these 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.

10. Think positively.

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

It’s never too late to benefit from stopping smoking. According to the British Heart Foundation, on average, smokers who quit in their 30s will add 10 years to their life. Even quitting at 60 could add 3 years. Being a non-smoker can also improve your chances of being more physically active and healthier as you get older.

Switching from smoking to vaping

Studies so far show that vaping is far less harmful than smoking. So, your health could benefit from switching. You will need to stop using tobacco completely to get the full benefits.

Vaping or using e-cigarettes could help you stop smoking and are a popular stop smoking tool. Giving you the nicotine needed to help beat your cravings. Vaping can also feel similar to smoking, like holding a cigarette and breathing in.

Switching from cigarettes to vaping may also save you money.

Vaping is not risk-free. The long-term effects of vapes are still unknown, so people who have never smoked shouldn’t use them.

Further help and advice:

• Quit
• NHS
• British Lung Foundation
• British Heart Foundation

1 March 2025

Self-harm and Self-injury Awareness Day takes place every year on 1st March.

The purpose of the day is to reduce the stigma around self-harm, to make it ok to talk about and to raise awareness about the support available for those who self-harm.

Raising awareness leads to understanding and empathy.  It banishes judgement and fear and reduces the number of people who suffer in silence.  The day is about educating people who do not self-injure and reaching out to people who do.

Teenagers are the most likely group to self-harm.  According to the Mental Health Foundation 10% of young people self harm and most young people reported that they started to hurt themselves around the age of 12.  Anyone may self-harm regardless of their age, gender, race, or lifestyle choices. 

People who self-harm say that it helps them alleviate emotional numbness and releases tension.

Self harm is a coping strategy that helps people to manage their emotional hurt or stress.  There are many reasons why someone may self-harm.  It may be to help them regain a sense of control or a sense of feeling, to express their internal pain, as an act of self-punishment or as a form of expression. 

Self-harm can take many different forms and behaviours that are not in our best interests, including;

• cutting;
• burning skin;
• punching or hitting;
• scratching or pinching;
• poisoning;
• over-eating and under-eating;
• biting;
• Inserting objects into your body;
• overdosing;
• exercising excessively;
• pulling your hair; and
• getting into fights where you know you will get hurt.

It’s important to talk about self-harm so we can understand what it is, why people might do it, how they can do it safely and how they can access support.

It’s important to remember that self-harm is not about getting attention, people who hurt themselves frequently consider it a private thing and try to hide their behaviours.  It’s also not necessarily about suicide, even though some people who self-harm feel suicidal, many use self-harm to feel alive.

How to support someone

Use Self-harm and Self-injury Awareness Day to check up on a friend who might be struggling. Remind them that you are there for them. Sometimes, people can feel alone even when they are surrounded by friends.

It can be hard to know how to react if someone you know is self-harming, here is some advice on what to do:

Don’t Panic – learning that someone you care about is self-harming can be difficult, and may make you feel upset, confused or even angry. Don’t panic if you’re not sure how to react, often simply just being there is enough.

Listen – you may be worried about what to say, but you don’t need to say anything.  Just be there to listen.  Try not to jump to conclusions or make any immediate decisions.Allow the other person to speak without interrupting and without judgement. Self-harm may feel like the only way to express very strong and deep-rooted emotions for them. If someone opens-up to you this can be a huge breakthrough. 

Help them find support – when they are ready, help them find out about support services available to them. You may also support your loved one to make an appointment and offer to accompany them.  There are organisations available to help, details of which can be found in the support section below.

Offer long term support – some people self-harm for years as a way of dealing with difficult emotions or situations. So don’t expect a quick recovery. Most people don’t want to be defined by their self-harm, so don’t change how you behave towards them.

Supporting someone can be extremely difficult emotionally, you may feel overwhelmed or out of your depth. To try and reduce these feelings, it’s important to set boundaries and have support for yourself.  Be honest about how you’re feeling. If you’re feeling upset or struggling to cope, talk to someone.

Getting support for yourself

If you’ve been self-harming and you want to stop, there is help available for you. It’s important that you go at a pace that you’re comfortable with. To start your recovery:

Talk to a friend or family – try telling someone that you trust about your self-injuring.  The support of others is vital when you’re recovering.  They could even attend appointments with you whilst you’re getting help from healthcare professionals.

See your GP – if you don’t feel comfortable talking to someone you know, you may prefer to talk to a professional, like your GP. They can arrange for you to see a mental health professional for talking therapy, like Cognitive Behavioural Therapy (CBT) or prescribe medication.

If you are struggling and feel that you have no one to turn to, remember there are many organisations available to help you.  These can be found in the support section at the end of this guide. 

Ways of coping

Taking steps towards recovery may feel difficult, but with the right support recovery is possible.  There are many different things that you can do to cope.  Here are some strategies:

Distraction strategies:

• Distraction box – prepare a ‘distraction box’ containing things that help you cope with difficult urges. This could include old photos of happy times, crosswords or colouring books, scents, or herbal teas.
• Time – try the 10 mins rule, if you feel like you want to self-harm, try to postpone this for 10 mins.  For many self-harm happens when emotions are intense, so after 10 mins the intensity may have reduced.
• Alternatives – try other options to self-harm, things like:
  • Write down your feelings on some paper and rip it up.
  • Draw on yourself in pen. Visually this may help relieve your urge without cutting.
  • Put elastic bands on your wrists or ankles and flick them instead of self-harming.
  • Hit something soft, like a pillow or cushion.
  • Play loud music or sing/shout.
  • Take a bath.
  • Squeeze a piece of ice in your hand.
  • Keep busy, try cleaning, tidying, or gardening.
  • Use breathing techniques, like box breathing.

Self-help coping strategies:

• Diary – keep a diary to express how you are feeling.  This will also be helpful to monitor patterns, thoughts, and feelings.
• Pets – our pets give us unconditionally love and are great companions in difficult times. Being around animals is also proven to release endorphins, which can improve your mood.
• Exercise – physical exercise can help channel urges away from self-harming, this could involve a run, walk, or cycle ride.
• Mindfulness – try mindfulness techniques, concentrating on your surroundings. Mind have a lot of useful mindfulness techniques and tips here.
• Self-care – choose self-care over self-harm.  It is important that you are kind to yourself.  This may involve applying your favourite body lotion to the area of your body you might usually harm.  You could also try using essential oils.  Ensuring we have the correct nutrition, get enough sleep, and regularly exercise, will look after both your physical and mental health, which is why self-care is critical. Self-care isn’t selfish – it’s essential.

Coping techniques and strategies will be different for everyone, if one doesn’t work, then try a different one.

Support and help available

• NHS
• Samaritans
• Young minds
• Papyrus
• Harmless
• Mind
• Alumina
• Mental Health Foundation
• Heads above the Waves
• Self Injury Support Org
• Calm Harm
• Time to change
• Hub of Hope

Police Mutual Services

Our Care Line Service provided by Health Assured can offer advice and information, helping with a range of concerns including emotional support.

Download the My Healthy Advantage App and register today – your code is MHA107477

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.

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

*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

24-30 March 2025

Money worries are not just a financial problem they can cause relationships 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 including divorce, redundancy, ill health, and bereavement.

It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action and debt awareness week is an ideal time to do this.

Why is Debt Awareness so important?

Debt can impact anyone, regardless of age, income level, or background. It’s not just a financial issue; it’s a mental and emotional one as well. Persistent debt can lead to stress, anxiety, and even depression, creating a cycle that can feel impossible to break.

By raising awareness, we can:

• Reduce the stigma surrounding debt and encourage people to seek help.

• Promote financial education to help individuals make informed decisions.

• Connect people with the right resources and support services.

Debt awareness week was first launched in 2014 by the debt advice charity StepChange. If you’re worrying about money, there are things that you can do to get your finances back on track.

For help on how to spend less click here to read our guide.

Below are some tips on how to improve your financial wellbeing:

• Take stock – where do you owe money and what are the interest rates.
• 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. Set yourself a daily spend limit based on how much disposable cash you have each month.
• If you’re looking to make savings – check that you’re not overpaying for your bills and utilities, where can you make savings, for more information use the link here.
• Set up a separate bill account – transfer an amount each month to cover the cost of all your household bills. This will give you greater control over your finances and you ensure you do not make late payments.
• Set yourself saving goals – saving regularly could provide you with a financial buffer for any unexpected bills or be used to save for short term purchases or long-term aspirations.
• Check your bank balance – regularly, so there are no nasty surprises.
• Review your mortgage – to see if you can reduce your monthly outgoings, check with your provider or an independent mortgage advisor.
• Review your insurance – Why not see if you could save money by changing your home or car insurance provider.
• Check your credit score – using one of the various companies available online including Experian, Equifax, or TransUnion. For more details on the impact of your credit profile click here to read our guide.

Understanding your debts and how much you’re paying back is important. No debt problems are unsolvable and the earlier you deal with them the easier they are to deal with.

Be aware of how you spend your money

Stick to the golden rule of borrowing: don’t go into debt for something that will last for less time than the amount borrowed takes to pay back.

Impact of debt on your mental health

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it can make it harder for them to manage their finances. According to the Money and Health Policy Institute report ‘a silent killer’ 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. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Do I have a debt problem?

✔ I find myself using my credit card for essential purchases, like food and bills and the card balance is not cleared at the end of the month

✔ I’m constantly worried about managing my money

✔ I’m behind on my mortgage and can’t catch back up

✔ I am struggling to manage even the minimum payments on my credit card

✔ I’m being contacted about unpaid bills or missed payments

✔ I’m relying on quick fix short-term loans

✔ I’m borrowing from friends or family

Getting help

If you would like to talk to someone about debt, the following organisations are there for you:

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.

If you don’t want to talk on the phone, it is also possible to email them.

StepChange is a debt advice charity providing full debt help service across the UK. Online support is also available.

Citizens Advice provide a full debt and consumer advice service, many bureaux have specialist caseworks to deal with any type of debt.

National Debtline is a charity that provides free and independent debt advice. It also has resources to help people deal with their debts. Advice is available over the phone, online and via webchat.

*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

Children’s mental health week is run through Place2Be, a children’s mental health charity that provides counselling, support, and training in UK schools.

The first Children’s mental health week was held in 2015 and was set up to highlight the importance of children and young people’s mental health.

This year’s theme is Know Yourself, Grow Yourself and will be running during 3rd to 9th February. This week is about encouraging young people to discover how getting to know who they are can help them build resilience, grow and develop. For more details click here.

According to Place2Be, around one in six children and young people have a diagnosable mental health problem, which may continue into adulthood. 50% of adults with lifetime mental health problems first experienced symptoms by the age of 14.

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.

Growing up is not easy, and sometimes it’s hard for children to cope with what is going on in their life

Most children grow up mentally healthy, but surveys suggest that more children and young people have problems with their mental health today than 30 years ago. It’s suspected that this is probably because of changes in the way we live now and how that affects the experience of growing up.

Some of the mental health problems that can affect children and young people are:

Depression is more common in teenagers than younger children but affects more young people today than it did a few decades ago.

Self-harm is where somebody intentionally damages or injures themselves. It is a common problem amongst young people.

Anxiety can be triggered when changes happen in children’s lives, for example, changing schools. If anxious thoughts affect a child’s everyday thoughts and behaviour, they may need professional help.

Eating disorders is when you have an unhealthy attitude to food, types include anorexia nervosa or bulimia nervosa. The condition is most common in young women aged between 13 and 17.

Attention deficit hyperactivity disorder (ADHD) is a condition that affects your behaviour and those with it tend to be restless and struggle to concentrate.

Post-traumatic stress disorder (PTSD) is a disorder caused by an extremely frightening or stressful event or situation, for example, physical abuse, witnessing or being the victim of violence or extreme bullying.

Things that can help keep children and young people to stay mentally well include:

• being in good physical health, eating a balanced diet and getting regular exercise
• having time and the freedom to play, both indoors and outdoors
• being part of a family that gets along well most of the time
• going to a school that looks after the wellbeing of all its pupils
• taking part in local activities for young people
• feeling loved, trusted, understood, valued and safe
• being able to enjoy themselves
• being able to learn and having opportunities to succeed
• accepting who they are and recognising what they are good at
• having a sense of belonging in their family, school, and community
• feeling they have some control over their own life
• having the strength to cope when something goes wrong and the ability to solve problems

How to help your child

As a parent you can help your child by having an open relationship, which encourages your child to talk to you if they are troubled. Listening and taking their feelings seriously is the most important way you can help. They may just want you to listen or to have a hug, or they may want more practical help..

If you child’s negative feelings don’t pass over time, you may want to consider obtaining some professional help, initially talk to you GP and see what they suggest.

It’s also a good idea to talk to your child’s teacher at school, to establish if how they are feeling is affecting their schoolwork or friendships. They may have a school counsellor that your child can talk to. Different professionals often work together in Child and Adolescent Mental Health Services (CAMHS) run through the NHS.

Like adults, children will respond to situations differently.  Depending on what is bothering them, they may be more clingy, anxious, withdrawn, angry or agitated. Remember to listen to your children and re-assure them.  Keep routines where possible or create new ones, building in time for learning, play and relaxation. The best way to communicate to your children is by talking about worrying news with open, confident, clear, and truthful facts.

Here are some helpful tips:

• News – the important thing about seeing or hearing the news is balance. Don’t force children to watch or hear news or shield them from it. Discourage overexposure, small doses of real-life news are helpful, whereas large doses may have a negative impact on children.
• Questions – answer your children’s questions truthfully and let them know the facts about any situation. It is common for children to have misunderstandings about events so encourage them to ask questions, so you can correct any confusion. If you don’t know the answer to a question they ask you, explain you don’t know and then find out the answer and let them know.
• Support – make sure you are there to support your children and let them know they are safe and loved.
• Worry – let them know that it is normal to worry and that bad things happen, but not very often, so they do not need to be scared.
• Time – ensure you find the right time to talk about what is worrying your child. If your child starts asking questions at an inconvenient time explain to them that you would like to talk to them about it later and invite them to remind you, so they know you really are interested.
• Repetition – remember that children tend to repeat themselves when they are feeling uncertain or worried. They may need to ask the same question several times until they are feeling more reassured.
• Truthful – be as truthful as possible. It can be tempting, when children ask a direct or tricky question, to avoid it by bending the truth. This can be unhelpful when they are talking to others about what happened. It is often more helpful to be as honest as possible.
• Age appropriate – tailor the conversation to their age. All children have different temperaments and sensitivities. Their ability to understand the world, take in and react to bad news will depend on their age.

If you have more than one child, you might want to talk about the news with them individually and tailor what you say to their needs and level.

At the end of each day talk about the things in the day that you have been grateful for, it will very quickly become a habit and help children to find the positive, no matter how small, in even the worst of days.

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

Safer Internet Day 2024 is on 11^th February and this year will be celebrated with the theme, Too good to be true? Protecting yourself and others from scams online. For more details of the day click here.

Looking after your children online

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

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

Show your child how to use the internet in a positive way, to research things, to do homework, to talk to family, and to find out about the world. Talk to them about your own experiences online, including your own less positive experiences.  This may be concerning how you feel about showing the ‘perfect’ life for others to see on social media. Talking openly like this should help them understand that ‘perfect’ lives and photos that others share on social media don’t always show reality. Encourage them to talk to you if they have similar experiences.

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

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

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

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

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

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

It is a good idea to reassure your child that they can always talk to you

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

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

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

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

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

Some things for you to explain to your child

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

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

Act on warning signs if you think something is wrong

It’s important to act if you are concerned:

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

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

Time to Talk Day is on 6th February. It’s run by Mind and Rethink Mental Illness, in partnership with the Co-op. For more details click here.

The day is about creating supportive communities by having conversations with family, friends, or colleagues about mental health. We all have mental health. By talking about it, we can support ourselves and others.

The more conversations we have about mental health the more barriers we can break down and the closer we’ll come to ending mental health stigma and discrimination.

Mental health problems affect one in four of us, yet it can lead to many people feeling isolated, ashamed, and worthless.

Time to Talk Day encourages everyone to be more open about mental health, to talk, to listen, to improve lives. Every conversation brings us a step closer to ending the feelings that too many of us experience.  Poor mental health can affect anyone, of any age, gender, or background.

Starting a conversation with someone around their or your own mental health can feel uncomfortable. You may be worried that you will say the wrong thing but remember saying nothing is far worse. You may have concerns about how others are coping with the current situation.

Here are some tips on helping others:

• Ask others how they are feeling.
• Ask someone twice how they are feeling, this will give them the opportunity to be honest and to realise that you genuinely want to know.
• Listen and don’t judge, it’s great that people are happy to talk to you about how they are feeling, so ensure you really listen to them.
• Ask how long they have felt this way.
• Ask if there is anything you can do to help.
• Ask what support they need. Provide them with details of professional organisations, who may be able to help.
• Treat them in the same way, don’t change the way you act towards someone once you are aware of their poor mental health.
• Little gestures can have a big impact, this maybe just going for a walk, watching a film, or just having a cuppa together.

The emotional wellbeing of children and young people is just as important as their physical health, just as it is for adults. 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.

Like adults, children will respond to situations in different ways, such as being more clingy, anxious, withdrawn, or angry. Try to respond to your child’s reactions in a supportive way, listen to their concerns and give them extra care and attention. Remember to listen to your children and re-assure them.

For more details on supporting your children’s mental health click here.

Time to Talk Day isn’t just about helping others, it’s also about thinking about your own wellbeing

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 the pandemic 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.
• Keep active: regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing. This can be as simple as a regular walk, being outside in nature can also help improve your mental health.
• Get plenty of sleep: sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.
• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well. Read our healthy eating guide here.
• Avoid alcohol: The numbing effects of drinking are only temporary and can often lead to mental health issues. Alcohol can also damage the immune system. Try to adopt positive
• coping strategies such as talking, going for a walk, or listening to music instead. If you do drink, try to stay within the recommended unit guidelines.
• Keep in touch: it’s good for you to catch up with friends and family.
• Take a break: a change of scenery or pace is good for you. Make sure you take time to relax and re-charge.
• Do something you’re good at: doing something you enjoy, and you are good at can give you the ‘feel good’ boost that everyone needs. Enjoying yourself can help beat stress.
• Care for others: supporting others uplifts you as well as them.
• Ask for help: sometimes you need help from others, so don’t be afraid to ask for help, from a family member or friend, your GP, or a professional organisation, see the list at the end of this guide for more details.

Mental health conversations have the power to make a big difference, but sometimes these conversations can bring up some difficult things that people may not have spoken about before. This might mean that they need some support.

It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

If you feel a loved one, colleague or you need additional support, contact a GP, a counselling professional or one of the organisations below:

• Samaritans
• Mind
• NHS
• AnxietyUK
• Mental Health Org

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

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

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

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

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

Worrying about the future, having to attend many hospital appointments, and maybe undergoing operations, not knowing how you’re going to feel each day, and even telling people that you’re going through treatment, can make some people very anxious.

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

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

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

Self-care

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

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

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

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

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

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

Supporting a loved one with cancer

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

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

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

If you have the time to offer practical support, offer to do the food shopping, the ironing or walk the dog.

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

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

Blue Monday is the name given to the third Monday of January every year. It is claimed to be the most depressing day of the year. The reason for this includes factors like the cold, wet weather, short daylight days, Christmas debt, the time elapsed since your last pay day, Christmas seems like a distant memory, you’ve already failed with your New Year’s resolutions and it feels like a long time until the summer. For most of us this means our motivational levels are low.  In more recent years, the day has been re-named as Brew Monday, in order to encourage people to spend some time talking to each other whilst having a cuppa.

January is usually the month when you understand just how much Christmas has cost you. Every year, thousands of us dread the credit card bills arriving and this is when the financial hangover from Christmas become reality. This is to be expected, as Christmas is the most expensive time of the year, with many people using their credit cards and overdrafts to pay for the festivities. If this has affected you this year, read our Winter Wellbeing guide here.

Many people don’t believe Blue Monday is real and that it’s just a marketing plan to help sell more summer holidays, but we do know that during the winter months, with shorter, darker days we generally spend more time indoors, which can have a negative impact on our mental health. Some people suffer from seasonal affective disorder (SAD) which can increase depression and anxiety. With January coming straight after the highlight of Christmas and also for many a month where the Christmas spending credit card bill has arrived, it’s not surprising that January tends to be the least favourite month of the year for many people. It is therefore vital that you make an effort to protect your wellbeing.

Stress and anxiety can be caused by many things, not just financial worries, including, work deadlines, relationship problems and home life.

Stress isn’t a mental health condition, but it may lead to one, 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.

For more information on managing worries and stress read our guide here.

Some ways you can combat Blue Monday:

Sunlight

Natural light helps stabilise serotonin and triggers endorphins, both mood-boosting hormones. Try to get outside as much as you can during the day to give your wellbeing a positive boost.

Be sociable

You can achieve this without spending lots of money. You could host game and movie nights for your friends, this could be virtual, regularly talk to your loved ones or go for a walk with a friend.

Set achievable targets

If you’re struggling to keep your New Year’s resolutions, re-set them now or set a new goal
to achieve around Blue Monday.

Be realistic

Understand that you may feel low during January, the reasons why this is the case and that’s its ok to not be ok and it should pass. If it doesn’t or how you are feeling is more than just the January blues, then talk to someone and get some help.

Exercise

Walking, swimming and cycling will boost endorphins, and will leave you feeling calmer and happier.

With money worries being one of the largest wellbeing challenges facing us during January, it’s important to start talking about money worries before your situation gets worse.

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.

The stress of dealing with financial pressures does not just affect your personal life. It can affect your work, family life, health, and relationships. It’s therefore important to talk about money worries.

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

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

Where to get help:

NHS

Samaritans

Mind

AnxietyUK

Mental health org

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.

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

*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.

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.

The health benefits

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

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

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

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

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

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

A month alcohol free has a lot of benefits, research published in 2018 in the British medical journal found that a month off lowers blood pressure, reduces diabetes risk, lowers cholesterol, and reduces levels of certain cancer related proteins in the blood.

In order to track Dry January, use the alcohol change UK App.

Know your units – how much alcohol is too much?

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

It’s also advised that at least 2 days a week should be alcohol free. Regularly drinking above recommended daily limits risks damaging your health. Your weekly units should not be saved up for the weekend and then binge drinking.

Top tips for alcohol reduction

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

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

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

If you do start drinking again remember that your tolerance to the effects of alcohol will likely be much lower, so be careful not to overdo it the first time you choose to drink again.

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

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.

This article was published on Tue 03 Dec 2024. 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.

Reasons to volunteer

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 FAOs and AOs.

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 FAOs and AO volunteers

At Police Mutual we have volunteer Force Authorised Officers and Authorised Officers 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 FAO and AO’s for their continued support.

Do you want to give something back and make a different 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