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 They are rich in symbolism and associated with happiness, loyalty, and longevity for centuries. Their bright, cheerful appearance can instantly lift moods and create a sense of warmth and comfort.

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 They are rich in symbolism and associated with happiness, loyalty, and longevity for centuries. Their bright, cheerful appearance can instantly lift moods and create a sense of warmth and comfort.

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Happy sunflower growing!!!

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The Healing Power of Sunflowers: Brightening Mental Health

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Sunflowers are more than just beautiful blooms—they symbolize hope, happiness, and resilience, making them a powerful tool for improving mental health. Their vibrant yellow petals can boost moods, reduce stress, and create a calming atmosphere

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Maximus - mental health support from Department of Work and Pensions. You can self refer to seek support.

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Maximus - mental health support from Department of Work and Pensions. You can self refer to seek support.

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Mental Health Support at Work - Services for Individuals

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Your wellbeing at work matters. Don’t struggle alone. Get cost-free workplace mental health support with Access to Work to help you thrive in your role.

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Viewing art has been shown to reduce feelings of stress and anxiety. Calm your mind and look at Gogh's painting below, focus on the colours, lines, and patterns

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Viewing art has been shown to reduce feelings of stress and anxiety. Calm your mind and look at Gogh's painting below, focus on the colours, lines, and patterns

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Stress reduced by 22% when viewing original art, new UK study suggests

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Christmas visualisation - imagine you're sat here infront of the lovely fire... how do you feel?

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Christmas visualisation - imagine you're sat here infront of the lovely fire... how do you feel?

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Christmas nature based activities to manage stress

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Christmas nature based activities to manage stress

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10 Nature Connection Activities to Help Manage Stress This Christmas — Forest Healing

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Christmas is often a stressful time, but if you can manage to take 10 to 20 minutes out for yourself and try some of these nature connection activities you will hopefully find it a little easier to cope!

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Mood Self Assessment - this may help to understand how you're feeling 

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Mood Self Assessment - this may help to understand how you're feeling 

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Imagine you're here, slowly walking down this quiet country road. You hear the crunching of the gold and brown leaves under your feet as you take each step. You feel the slight warmth from the sun setting, and see the gorgeous golden hues on the trees in front of you. You look up and notice the golden orange leaves dancing above you, enjoying the slight wind brushing past them. You feel the slight wind flowing through your hair, and brushing against your cheeks. It is quiet and peaceful. You feel content and at ease.

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As we approach a new season, take a look at how to look after your wellbeing in Autumn/winter

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As we approach a new season, take a look at how to look after your wellbeing in Autumn/winter

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SAMH is Scottish Action for Mental Health.

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Access to Therapy for NHS professionals 

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Access to Therapy for NHS professionals 

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Wellbeing Services for Health and Care Staff

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Wellbeing Services for Health and Care Staff

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We all have mental health, just like we all have physical health. Sometimes our minds feel fit and healthy, but sometimes things can feel darker and harder. At times like this, it can be more challenging to do the things we need to - like going to work, going to school, socialising or looking after yourself or others.

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Are you struggling with sleep? Download the free sleep guide for NHS workers

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Are you struggling with sleep? Download the free sleep guide for NHS workers

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What to do if you need more help

If you're very worried about your sleep, we can provide further help.

With Sleepstation, you can get the benefits of face-to-face treatment from the comfort of your own home, or anywhere else you'd like. Even if we're not in the room with you, we're with you.

Our online sleep service is supported by a dedicated sleep team who can discuss sleep problems and provide advice in a safe and confidential way. If you need our help, simply register for free access using the link below.

Who are we and how can we help?

Sleepstation is an NHS accredited sleep improvement programme. Our online service is just as effective as clinic-based services, sometimes even more effective.

We've supported many thousands of people this way.

I have enjoyed a good night's sleep every night, medication-free! I never thought this would be possible for me and I really can't thank you enough. You really have changed my life and I haven't felt better in years. Thank you; you're all wonderful.

Better sleep, better you

The Sleepstation programme builds on basic sleep improvement principles with personalised modules tailored to the individual, their problems and their lifestyle.

We take the time to understand each person's sleep problem in detail and it is this personalised support that makes Sleepstation so effective.

We can help most people

The techniques that we use in our sleep programme can improve sleep for the vast majority of people. However, if you have one of the health conditions listed below then some of the techniques that we use might not be helpful for you.

Sleepstation is not recommended for people with epilepsy, a history of seizures, psychosis, bipolar disorder, mania, schizoaffective disorder, schizophrenia or a personality disorder. It's also not recommended for those at high risk of falling or who are currently detoxing from drugs or alcohol.

I am so grateful that I found Sleepstation. I feel very much better. The support team have been fantastic. The instructions were clear, the videos very helpful and gave a reassuring personal touch. A great experience. I couldn't have done this on my own. Thank you again.

Make sleep a priority

When we don't get enough good quality sleep it can affect all aspects of our lives. Poor sleep has been shown to have negative effects on mood, memory, attention, decision-making, immunity and motivation.

Sleep is often the first thing we sacrifice when life gets busy. However, when we prioritise sleep we become better equipped to deal with life's challenges.

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Sleep support for NHS staff and key workers

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In partnership with the NHS, we've put together a free sleep guide that outlines practical advice to help you sleep well.

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Check your emotional wellbeing with NHS's quick quiz! They can provide direct links to resources to help.

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Check your emotional wellbeing with NHS's quick quiz! They can provide direct links to resources to help.

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This self-assessment tool is not designed for emergency situations. The information supplied on this page is simply to indicate where you should go in a state of emergency.

Advice on health problems is available on NHS.UK.

Urgent mental health support and advice are available here.

For non-urgent personal medical advice call 111. For emergency medical advice contact 999.

Always follow any medical advice you've already been given by your doctor.

The Information that you provide in this assessment will not be shared with your employer.

Self-assess your emotional and mental wellbeing

1. Answer questions about your mental and emotional wellbeing.

2. Find out where to get help for your mental health.

You work in the provision of health and social care and/or are part of the extended NHS network

You are over the age of 18

You live or work in England

Your level of anxiety

Your mood

Your reactions to traumatic experiences

Use of alcohol and other substances

Information about you (should you wish to share it)

Privacy information

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Check my wellbeing - Self-assess your psychological and emotional wellbeing

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This self-assessment tool is not designed for emergency situations. The information supplied on this page is simply to indicate where you should go in a state of emergency. Advice on health problems is available on NHS.UK. Urgent mental health support and advice are available here. For non-urgent personal medical advice call 111.

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Find out how to keep cool and safe in a heatwave, and who is most at risk of heat exhaustion and heatstroke.

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Imagine you're here - how do you feel? Relaxed? Content? 

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Imagine you're here - how do you feel? Relaxed? Content? 

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Make sure you take your annual leave to improve your wellbeing. You are entitled to it!

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Make sure you take your annual leave to improve your wellbeing. You are entitled to it!

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The Official BMR Site | One supplier, for all your wellbeing, belonging and leadership needs

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Why taking annual leave and really switching off is important for your mental health……. — The Official BMR Site | One supplier, for all your wellbeing, belonging and leadership needs

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Tips for preparing for annual leave so you can switch off completely Remember annual leave is not an added extra, you are legal required to have it….. Plan your schedule in advance, reassign tasks to others for while you are away or schedule meetings for when you return. So no need to check y

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Table of Contents

It can be difficult to imagine when you'd have time to practice mindfulness at work. Back-to-back meetings, notifications dinging across multiple platforms, approaching deadlines and working lunches...how could you possibly include a mindfulness practice?

A daily mindfulness practice can act as a buffer against workplace fatigue and help you get ahead of burnout.

What is mindfulness?

Mindfulness is the mental clarity achieved by focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. Simply put, mindfulness is about being here, now.

Mindfulness at work

Each of the following 8 tips begins with a short practice, statement or affirmation, in italics, to provide an example of how mindfulness might look in the context of your workday.

I encourage you to read and pause for reflection, revisiting each one as many times as you need.

How to practice mindfulness at work
Acknowledge your mental, physical, and energetic capacity for work. Notice how your body feels in this moment. Locate your breath as you inhale and exhale deeply, relaxing your shoulders down and away from your ears. Think back to the last time you took a break. Remember, you are not a machine.
Our nervous systems are not wired to process the influx of information we consume all day. Time chunking, often using the Pomodoro Technique of 25 mins of work and 5 mins of rest, is a simple way to start adding mindfulness breaks into your day.

You can find an app or use your phone to set interval timers of 25 minutes of focused work and a 5-minute break to stand, stretch and look away from the screen.

Breaking up the day helps you become more mindful of time.

2. Be present
Bring your attention to what you are doing right now. What do you see in front of you, on your screen, on your desk, in your immediate surroundings? Each time your mind wanders to the meeting you have this afternoon, the conversation you had with your team this morning or the errands you have to run when you log off, bring your attention back to the task at hand.
Multitasking might have you thinking you're getting a lot done, but to what end? Are you running on fumes, becoming more forgetful or on auto pilot without paying attention to detail?

You might have to bring your attention back to your task over and over and that's ok; mindfulness is a practice that gets stronger by repetition.

Some aspects of your work environment might be outside your control; practicing mindfulness can help you regain focus among distractions.

3. Lean into stress
Take a deep breath in through your nose and exhale fully through your mouth. Repeat this breath cycle three more times at your own pace. As you return to your normal breath, take a metal scan of your body from head to toe - take note of your stress level. Welcome your stress as a healthy indication of a need for change.
This may sound counterintuitive, but stress can be helpful to show you parts of your work life that may need improvement. Stress at work can illuminate areas where you need support from your team, advocacy from your boss, freedom to take leave or to block off "no-meeting days."

Above all, stress can be an indication that you need to slow down. If you heed the signals your body sends you when you have to make a presentation, you might notice that you'd like to take some speaking courses to ease your fears of public speaking.

Or, if you notice that your heart rate kicks up when you're about to take leave, you may need to delegate tasks so that you can fully unplug on vacation without anxiety.

Being mindful about your stress levels can help change your perspective about stress - instead of avoiding a stressful situation, you become curious about what your response is trying to tell you.

4. Practice acceptance
Acknowledge the events of the day so far. Release the need to control the outcome of the day, at home and at work. Accept that you have done your best and that tomorrow is a new day where you can try again - know when to log off.
Some days are better than others. Some days feel productive and some are a slow crawl to 5pm. You may feel like you aced one presentation while another felt like a total blunder.

At the beginning of each day, set an intention to accept the day as it is and release the need to control or to know the outcome. At the end of the day, acknowledge that you did your best.

Be aware of your patterns and accept those that don't serve your work life balance - any pattern is open to being changed as long as you are mindful.

5. Notice your body
Stand, stretch and notice your breath. Take a moment of gratitude for your body.
When we notice our cell phone battery dying, we immediately start searching for a charger and will stop at nothing until we've found a power source.

However, when our bodies need a charge, we keep pushing and pushing until we start to run on fumes. Mindfulness means treating our physical energy like we treat our cell phone - notice a dip in power and immediately start looking for a charge.

6. Practice gratitude
Think of 3 things about your work, company or team for which you are most grateful. Maybe it's your team dynamic, your role in the organization, an upcoming interview or a recent promotion. Write them down and add to your list each day.
Humans are wired toward a negativity bias, meaning that it's easier for us to see and dwell on the negative than to focus on the positive. Gratitude is the remedy.

A daily mindfulness practice makes it easier to notice things you're grateful for because you're focusing on the present, not dwelling on the past or being anxious about the future. Gratitude in the workplace can lead to deeper connections to your team, the mission and the work you do as part of a collective.
*This is not to be confused with toxic positivity or spiritual bypassing of smiling through abuse or unsafe working conditions, but rather focusing on things that you're grateful for while you're waiting for your situation to improve.
7. Protect your eyes
Energetically scan through your body from the soles of your feet to the top of your head. Notice each of the parts of your body and invite each part to relax. Now, pay special attention to your eyes. Blink several times, tightening your lids to seal in your eye's natural moisture. Look up and far off into the distance. Bring your eyes back into focus.
Eye strain can feel like burning, itching, gritty sensations under your eyelids or redness and fatigue after prolonged exposure to computer screens and overhead fluorescent lights. To prevent eye strain and lessen its severity, it's a good practice to follow the 20/20/20 vision rule: every 20 minutes, look at something 20 feet away for 20 seconds.

This can be as simple as looking up over your computer screen out into the distance to the farthest point you can see. Or, even better, getting up from your desk and going outside to get out from the harsh lights while you move your eyes in all directions.

8. Pack a hearty lunch
I nourish my body with foods that I enjoy and that help me feel my best.
Lunchtime can derail an otherwise healthy day in one of two ways: skipping lunch or eating something that further tanks your energy. When you don't plan your lunch, you'll be at the mercy of whatever is available, which isn't likely to be a mood-boosting choice.

70% of your serotonin is housed in your gut. Therefore, what you eat will impact your mood, energy, focus and overall health. So, plan your weekly meals to include your daily lunch and actually take a lunch break. Whenever possible, find somewhere that you can enjoy your meal distraction-free and use that time for mindful, intuitive eating.

Most days it's challenging enough to just do your job and log off on time. However, practicing mindfulness at work has many benefits that you can feel immediately! Mindfulness is a practice and practice makes progress. Dedicate time to mindfulness each day and you'll find that taking care of your mental wellbeing becomes second nature.

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Contact me to learn more about my corporate wellness services.

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8 ways to practice mindfulness at work - Trin Henderson

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Practicing mindfulness at work can help you stay present and prevent burnout. Here are 8 practices you can do right from your desk.

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Samaritans works to make sure there's always someone there for anyone who needs someone. Read more.

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Dealing with burnout - look after yourself!

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Dealing with burnout - look after yourself!

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Stress Awareness Month 2025 Resource Page - The Stress Management Society

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April marks Stress Awareness Month 2025, a time for you to take charge of your wellbeing and discover effective ways to manage stress. This year’s theme, #LeadWithLove, empowers you to approach ourselves and others with kindness, compassion, and acceptance, no matter the challenges we face. By engaging with our range of resources—including an information pack, […]

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How we can use spring to boost our mental health - Mental Health UK

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There’s ways we can support our mental health all year round, but how can we use our current environment and the seasons to tailor how we look after our wellbeing? We’re exploring some tips on how we can use the arrival of spring to boost our mood and connect with the outdoors and others.

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International Womens Day - 8.3.25 - Empower the women of NHS!

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International Womens Day - 8.3.25 - Empower the women of NHS!

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International Women’s Day - Empowering Women in Healthcare | Skills for Health

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International Women’s Day is the perfect opportunity to acknowledge and celebrate the invaluable contributions of women in various sectors, particularly within healthcare.

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In this guest blog, Dr Louise Newson discusses how your sleep may be disrupted during menopause and perimenopause and ways you can combat that.
Sleep is central to your general health and wellbeing.

It reduces inflammation, promotes wound-healing and repair, supports your immune system and helps you to regulate blood sugar levels and maintain a healthy weight. Sleep is also key for your brain health: poor sleep affects your short-term memory and helps to safeguard against stress, anxiety and depression.

Why am I finding it hard to sleep during menopause?

Sleep can prove a challenge at various times of life, but perimenopause and menopause can be particularly trying. In fact, menopausal women report insomnia as one of their most common symptoms.

So many women I see in my clinic complain of fatigue, sleeplessness or early waking. For many women, poor sleep is a result of the hormone changes during perimenopause and menopause, and the symptoms this can trigger.

Symptoms such as night sweats can be really disruptive - before the penny dropped that I was perimenopausal, I used to wake up in the middle of the night drenched in sweat and would have to change my bedding and pyjamas because I was so hot and uncomfortable.

Hormone changes can also trigger numerous urinary symptoms, including urinary tract infections and nocturia - an urge to go to the toilet at nighttime. These symptoms can lead to frequent waking or can make it hard to get to sleep in the first place.

The psychological symptoms associated with menopause can also impact sleep. Many women with low mood or anxiety tell me that their mind races as soon as their head hits the pillow, or they wake up at the crack of dawn worrying about the day ahead.

How will poor sleep affect my energy levels in the daytime?

If you have children, or have a job that involves night shifts, then you'll likely be familiar with the crushing tiredness that comes with sleep deprivation, where your sleep pattern is disrupted and you simply don't get enough sleep.

The knock-on effect of physical and psychological menopause symptoms can feel quite similar: women will often tell me how they have experienced memory slips when giving an important presentation at work the morning after a bad night's sleep, or are simply too shattered to spend time with loved ones.

Practical tips to manage poor sleep during perimenopause and menopause

Replace your missing hormones. If you are experiencing sleep problems during perimenopause and menopause, then the first step is to talk to a healthcare professional. Hormone replacement therapy (HRT) is the first line treatment for the management of perimenopause and menopause symptoms. Studies have suggested that HRT improves sleep quality, enables falling asleep and decreases night-time wakefulness.

Many women take micronised progesterone as part of their HRT regimen: this is a natural sedative that can cause drowsiness, so if this is part of your HRT regimen, you could try taking your micronised progesterone close to bedtime. Also, many women find that taking testosterone improves sleep, as well as improves mood, stamina and libido.

Exercise your way to better sleep. Various studies suggest moderate physical exercise is an effective non-pharmacological treatment for sleep disorders. While researchers don't know exactly how it improves sleep, they do know that moderate aerobic exercise increases the amount of deep sleep you get, which is when your brain and body are in recovery mode.

Exercise also helps with depression and anxiety, which in themselves can be barriers to sleep. During the perimenopause and menopause, many women report psychological symptoms such as anxiety so if this is the cause of your sleep problems, exercise can be an effective way of managing it.

You could start by adding some yoga or light stretching and breathing exercises to your bedtime routine - give it time and see if it has a positive effect on your sleep, no matter how small. Then add in aerobic or higher intensity exercise earlier in your day. It doesn't need to be a long session but anything that raises your body's core temperature will signal to your body clock that it's time to be awake, and will help regulate your body's circadian rhythm.

Don't rely on 'catching up' on lost sleep. It can be tempting to think you can 'catch up' on a poor night's sleep by going to bed earlier the following evening, or by having an extra-long lie in at the weekend. However, if you find yourself in a cycle where your sleep is regularly disrupted, building a consistent bedtime is key. Aim to have the same bedtime and wake up time every day of the week: doing this will set your body's internal clock, known as the circadian rhythm.

Create the ideal sleep environment. Try using a dimmer switch in your living room to slowly dim the lights as bedtime approaches. A lukewarm shower before bed can help, and if night sweats are an issue, try cotton bedding and nightwear to keep skin cool and wick away sweat from your body. A fan on a low setting can also keep room temperature down without being too noisy.

Curb your screen time. If you wake up in the night, don't be tempted to reach for your phone - smartphone and computer screens emit blue light, which can affect your body's production of the sleep hormone melatonin.

More on menopause:
Dr Louise Newson is a GP and Menopause Specialist and founder of Newson Health, the balance menopause support app and author of the Sunday Times bestseller The Definitive Guide to the Perimenopause and Menopause. Tickets for her UK theatre tour, Hormones and Menopause: The Great Debate, are on sale now.

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How menopause affects sleep - and what to do

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Dr Louise Newson discusses how sleep may be disrupted during menopause and perimenopause.

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I’m launching the UK’s first Movement Hour

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What if we could help employees find a bit of time for themselves during the work day?

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We spend approximately a third of our lives asleep. Sleep is an essential and involuntary process, without which we cannot function effectively. It is as essential to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps to repair and restore our brains, not just our bodies.

During sleep we can process information, consolidate memories, and undergo a number of maintenance processes that help us to function during the daytime. Sleep is crucial to the health of individuals within the UK and to the public health of the UK population.

We all need to make sure we get the right amount of sleep, and enough good quality sleep. There is no set amount of sleep that is appropriate for everyone; some people need more sleep than others. Our ability to sleep is controlled by how sleepy we feel and our sleep pattern. How sleepy we feel relates to our drive to sleep. The sleep pattern relates to the regularity and timing of our sleep habits; if we have got into a pattern of sleeping at set times then we will be able to establish a better routine, and will find it easier to sleep at that time every day.

Sleep is a more complex process than many people realise, much of it is still a mystery to scientists. During sleep, the body goes through a variety of processes and sleep stages. Good quality sleep is likely to be the result of spending enough time in all of the stages, including enough deep sleep which helps us feel refreshed.

Poor sleep over a sustained period leads to a number of problems which are immediately recognisable, including fatigue, sleepiness, poor concentration, lapses in memory, and irritability.

Up to one third of the population may suffer from insomnia (lack of sleep or poor quality sleep). This can affect mood, energy and concentration levels, our relationships, and our ability to stay awake and function during the day.

Sleep and health are strongly related, poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Common mental health problems like anxiety and depression can often underpin sleep problems. Where this is the case, a combination approach to treating the mental health problem and sleep problem in tandem is often the most effective.

It is essential for us to better understand the sleep process in order to ensure that we get a regular amount of good quality sleep. Sleepio, co-founded by Professor Colin Espie, Director of the University of Glasgow Sleep Centre, is a new organisation that is dedicated to raising awareness of the importance of sleep. Sleepio collected data from a large-scale, national survey on sleep habits; some of these revealing new data appear throughout this report.

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 or attitude adjustments in order to help us sleep better. For those with insomnia it is usually necessary to seek more specialist treatment. Sleep medication is commonly used, but may have negative side effects and is not recommended in the long-term. Psychological approaches are useful for people with long-term insomnia because they can encourage us to establish good sleep patterns, and to develop a healthy, positive mental outlook about sleep, as well as dealing with worrying thoughts towards sleeping.

One of the most widely used and successful therapies is Cognitive Behavioural Therapy (CBT). This is useful even for people who have had insomnia for a long period of time. A full course of such a therapy with a sleep specialist is potentially costly, and is most appropriate for people with severe sleep problems. Still, some CBT principles can be appropriate and easily practiced for anyone who is experiencing a sleepless night.

Key points:

Sleeping poorly increases the risk of having poor mental health. In the same way that healthy diet and exercise can help to improve our mental health, so can sleep.

There is no universal answer to the question of how much sleep a person needs. This varies from person to person. What is important is that people find out how much sleep they need and ensure that they achieve this.

The consequences of poor sleep should be taken seriously in healthcare, education, family life, and society at large.

We recommend that:

The importance and benefits of sleep for both mental and physical health should be highlighted in national and local public health campaigns, including in schools and workplaces. New and easily accessible resources should be made available advising people on what they can do themselves to improve their sleep.

The Royal College of GPs should provide up to date, evidence-based training and information for its members on the importance and benefits of sleep for physical and mental health. GPs should also have access to a diagnostic tool for use in recognising sleep problems in primary care settings.

The new Public Health Outcomes Framework should include a specific outcome on reducing sleep problems across the whole population. Sleep should also be reflected in new national mental health outcome indicators, including improving sleep for people who experience significant sleep problems requiring specialist help.

The National Institute of Health and Clinical Excellence (NICE) should develop guidance for the management of insomnia using non-pharmacological therapies, to complement existing guidance on using pharmacological therapies.

People with sleep problems should be recognised within the Improving Access to Pyschological Therapies (IAPT) programme, especially regarding access to Cognitive Behavioural Therapy (CBT). IAPT staff should be suitably trained on sleep issues.

Further research should be carried out to establish the effectiveness of low cost, non-intrusive CBT-based interventions for sleep problems, such as self-help books and online courses,

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Sleep Matters: The Impact Of Sleep On Health And Wellbeing

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We spend approximately a third of our lives asleep. Sleep is an essential and involuntary process, without which we cannot function effectively.

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What is Dry January?

Dry January is a campaign run by Alcohol Change UK, in which participants give up alcohol for the month.

What do the experts say?

1. Giving up alcohol for a month may aid weight loss and lower blood pressure
Dr Gautam Mehta, senior lecturer at the UCL Institute for Liver and Digestive Health
Dr Mehta co-authored a paper on the benefits of periods of abstinence such as Dry January. He says: "Our work has shown that a month off alcohol, in healthy individuals who usually drink at moderate to high levels, does lead to tangible health benefits. Our study saw a weight loss of around 2kg, a decrease in blood pressure of around 5 per cent, and improvement in diabetes risk of almost 30 per cent. We also noted large decreases in blood growth factors that are linked to certain cancers. However, we don't know how long these benefits last, or whether they translate to long-term improvements in health."

Dr Mehta's notes, "At six to eight months after Dry January, the proportion of participants drinking at harmful levels decreased by about 50 per cent. It may be that participating in Dry January allows individuals to 'reset' their relationship with alcohol."

2. Dry January may have short-term health benefits, but long-term drinking patterns are important, too.
Marcus Munafò, Professor of biological psychology at the University of Bristol
Professor Munafò agrees that periods of abstinence could be helpful, but highlights that cutting back over the whole year is also important.

"It's worth bearing in mind that to have a real benefit on health, people should be drinking within recommended low risk guidelines across the whole year. Dry January might be a helpful way to re-establish control over your drinking, and could have some short-term benefits (a lot of people report sleeping better, for example), but it's unlikely to have major long-term health benefits in itself.

"We also don't know whether short-term abstinence affects long-term drinking patterns, but it's possible. If people can use Dry January as a way of feeling more confident about managing their drinking, then that could translate to lower consumption overall across the whole year. However, it could also have unintended consequences - people might feel that they've 'detoxed' after a month of no drinking, and drink more than they otherwise would have done in subsequent months."

Ian Hamilton, lecturer in addiction at the University of York
Ian Hamilton says that Dry January may help drinkers to analyse their own habits and see where they could change them, but points out that it's a difficult area to research.

"Overall, Dry January is a good initiative as it prompts people to think about not just how much they drink but what their relationship with alcohol is. For example, if you often drink to relax, it might get people thinking about alternative ways to relax rather than relying on alcohol.

"The problem with Dry January is that people who participate and do so successfully for a month are those that already drink in moderation. Even if people do feel they benefit from Dry January, it's difficult to know whether this is solely due to cutting out alcohol, as people tend to do parallel healthy things like eat more healthily and take up exercise."

4. More research is needed before we can say this is the best approach
Matt Field, professor in the department of psychology at the University of Sheffield
Professor Field points out that while the existing research into longer term effects on drinking patterns following Dry January seem promising, more robust studies are needed in order to determine whether it's the best approach for people trying to cut down their alcohol intake. "The only way to find that out is to take a group of heavy drinkers who want to cut down, and randomise them to either abstain for a month, or try to cut down using a different approach, for example only drinking alcohol at weekends, or limiting consumption to a few drinks on each occasion."

10 tips to get you through Dry January

If you're planning to take part in Dry January, here are our practical tips to keep you on track.

1. Remind yourself of your 'why'

At the outset make a list of all the reasons you're doing this, as well as the benefits you expect to enjoy. Keep this list to hand and review it regularly throughout the month.

2. Do it together

Tell friends and family what you are doing and recruit a Dry January buddy, so you don't have to do it alone.

3. Plan ahead

Make sure you have access to alternative, non-alcoholic drinks, both at home and at parties or gatherings. Useful options include alcohol-free beers or wines, kombucha, iced tea or a delicious shrub (a full flavoured cordial-like drink), such as our raw raspberry shrub.

4. Have 'no' at the forefront of your mind

Have a polite, but firm 'no thank you' rehearsed and ready to use. This might make it easier to say when needed and you won't give in to peer pressure.

5. Schedule in some treats

Start from a positive perspective - Dry January may be a challenge but it's not supposed to be a punishment. Make plans to meet friends, perhaps for coffee, at the gym, for a walk or run. As the month progresses schedule in some treats like a massage, a facial or new haircut.

6. Keep a journal

Keep a record of your experiences, as the month progresses. Look back regularly and check out how far you've come and how much you've achieved. This will help to keep you focused, and you'll be able to feel proud of yourself.

7. Reflect on why you drink and how it makes you feel

Is it to help you relax at social events, to have fun, to help you deal with anxiety or does a glass of wine act as the full stop to your day? Whatever the reason, there are alternative ways to address these issues but it's only by understanding your triggers that you can identify other ways to successfully deal with them.

8. Rely on 'props'

If you're used to having a wine glass in your hand, just fill it with your non-alcoholic beverage of choice - somehow drinks taste more special when drunk from a favourite glass.

9. Focus on the positives

As the month progresses consider how you're feeling - are you sleeping better, is your waistband a little loser and have you got considerably more energy? Focus on these benefits and remind yourself of them regularly.

10. New beginnings

As the month draws to a close, plan your exit strategy. Will you revert back to your old drinking habits or create new ones? Remember just like a weight loss diet, any successful change involves planning for the longer term, so set yourself new goals, develop new routines and establish healthy drinking habits. Examples include restricting your drinking to social events only or limiting your drinks to no more than two.

Is there anyone who shouldn't participate in Dry January?

All the experts agree that people who are physically or psychologically dependent on alcohol should seek advice from a health professional before they consider Dry January. This is because suddenly stopping drinking may cause withdrawal effects, which can be severe. If you're concerned about your drinking or that of a loved one, speak to your GP.

Discover more...
How to drink responsibly Do you participate in Dry January? Let us know how you feel and what secret you have for getting through the month, in the comments below. This guide was updated on 5 December 2024 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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Dry January: what are the benefits and drawbacks?

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Is giving up alcohol for a month good for our health long-term, or can Dry January be harmful? An expert explains and provides tips to get you through

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The Kings Fund - Leading for Staff wellbeing course

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The Kings Fund - Leading for Staff wellbeing course

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Leading For Staff Health And Wellbeing | The King’s Fund

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Develop your understanding of your own health and wellbeing and learn to better lead and support your colleagues in our free, online course.

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Something to warm you up on a winter's day! :) 

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Something to warm you up on a winter's day! :) 

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Les 17 plus belles plages en France à (re)découvrir cet été

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Welcome to our Winter Wellbeing Guide! As the cold season sets in, we've put together some straightforward tips to help you stay on top of things. From sticking to a daily routine and staying connected with loved ones to enjoying simple pleasures like reading or taking a stroll in the park, we've got practical advice to make your winter more manageable.

1. Keep to a daily routine

With shorter, colder days, it can feel harder to keep our normal activities going. We usually feel better if we're up and dressed, eating at regular mealtimes and going to bed at the same time.

2. Stay connected

A friendly natter by phone, online or meeting friends in a way that feels comfortable to you can help you feel connected. Ringing a helpline if we're lonely can help us feel better too. It might be useful to keep a few phone numbers handy, to remind us to stay in touch.

3. Do things you enjoy

If we're staying inside due to bad weather or recovering from a bad cold, it's still important to take time to enjoy ourselves each day. Whether it's reading, watching a box set under a blanket, making handmade gifts or seasonal baking. It can also be fun to try something new, get creative or dust off an old hobby.

4. Get outside for some sunlight and exercise

Try to get outside for at least 20 minutes of exercise each day. Walk in a green space if you can, such as one of Leeds' many parks. This can help you feel refreshed and more energised, especially if you're working from home or spending more time indoors. If it's difficult for you to get out, open a window and let some fresh air in if you can.

5. Look after your physical health:

If you're struggling with fuel bills, contact Home Plus Leeds for advice (there are eligibility criteria), or, for a review of benefits entitlements contact Welfare Rights Advice on 0113 376 0452 or email: welfare.rights@leeds.gov.uk. You can find more details of services in Leeds offering support around finances or benefits on our Debt and money worries pages. You can find links to support and advice in Leeds on the Winter Friends website.

6. Make a plan

Faith and cultural festivals, birthdays and other anniversaries might still be different this year, with people worried about the cost of living problems or even suffering from winter viruses. We might feel unable to socialise as easily and have less opportunities to celebrate with others. It can help to make a plan for days of celebration that are special to us. And if we don't want to celebrate, that's OK too.

7. Relax and unwind

The last few years have been difficult, with many people feeling anxious about their health or families, job security or money worries. Take some time each day to relax. Find what works for you, whether that's relaxation breathing, caring for your plants, going for a run, or getting up and moving to your favourite feel-good tunes.

8. Drink sensibly

Taking a mindful approach to what you're drinking can have huge benefits for our physical and emotional health. Try Public Health England's Drink Free Days app, which can be found on the Apple App Store and Google Play. Check out the Drink Coach website for tips to help you cut down.

9. Write it down

Keeping a journal can be a great way to explore and organise our thoughts. It can help us plan our day, express gratitude and understand our worries and feelings. Winter is also a good time to think about future goals and prepare for the new year, so why not get a notebook or find a journal app and get writing?

10. Ask for help

If you're struggling, it's OK to ask for help if you need to, there's always someone to talk to: Find local and and national helplines and support. If you're aged 18 or over and in Leeds or the rest of West Yorkshire, you can call the West Yorkshire 24 hour mental health helpline at any time on any day (including holidays) on 0800 183 0558. You can also call if you're worried about a family member or someone you care for.

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MindWell's top 10 tips for winter wellbeing

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Welcome to our Winter Wellbeing Guide! As the cold season sets in, we've put together some straightforward tips to help you stay on top of things.

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This year's theme is Workplace Mental Health! The theme highlights the importance of addressing mental health and wellbeing in the workplace, for the benefit of people, organisations, and communities

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This year's theme is Workplace Mental Health! The theme highlights the importance of addressing mental health and wellbeing in the workplace, for the benefit of people, organisations, and communities

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Workplace Menopause Conference - October 

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Workplace Menopause Conference - October 

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Workplace Menopause Conference Poster 2024

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When you have your blood pressure measured, you will be given two numbers, systolic (top) and diastolic (bottom). Once you know your numbers, you can use our blood pressure chart to see what they mean and if your blood pressure is in the healthy range.
Blood pressure chart

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When you have your blood pressure measured, you will be given two numbers, systolic (top) and diastolic (bottom). Once you know your numbers, you can use our blood pressure chart to see what they mean and if your blood pressure is in the healthy range. Blood pressure chart

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How to look after your wellbeing in Autumn

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How to look after your wellbeing in Autumn

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Wellbeing in Autumn: How to Make the Most of Autumn and Feel Your Best - Motivate

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Autumn is here! Like Spring, this is a season of transformation. As the leaves turn brown, the days grow shorter and the air crisper, there’s no denying that autumn brings a unique and enchanting energy of its own. For this season of change, we wanted to create a guide for you to embrace the concept of wellbeing in autumn. By not resisting the loss of warmer days, you can make the most of autumn to better your health and well-being - in a way that aligns with the rhythms of nature and the needs of your body during this time of year.

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Get Support From Our Charity Partners

If you need support with your mental health but don't know where to turn, our Heads Together Charity Partners are there for you.

Whoever you are and whatever you're going through, talking it through can help and it's important you know you're not alone. We all struggle with our mental health at times, and we all need support.

Many of our Heads Together partners, and many other organisations, run confidential helplines and online services staffed by volunteers who can relate to the difficult times you or someone you know may be going through. See below for support that is available to you.

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If you need support with your mental health but don't know where to turn, our Heads Together Charity Partners are there for you. Whoever you are and whatever you're going through, talking it through can help and it's important you know you're not alone.

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World WellBeing Week 2024 - Awareness Days Events Calendar 2024

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Now in its fifth year, World WellBeing Week returns in June 2024 to provide the opportunity for participants worldwide to celebrate the many aspects of

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Growing for Wellbeing Week June 2024 -it's not what you grow, it's how YOU grow

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Growing for Wellbeing Week June 2024 -it's not what you grow, it's how YOU grow

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Spring abstract art - how does this make you feel?

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Spring abstract art - how does this make you feel?

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The Mental Health Foundation is the home of Mental Health Awareness Week. Mental Health Awareness Week 2024 is taking place 13 to 19 May. Mental Health Awareness Week is an annual event where there is an opportunity for the whole of the UK to focus on achieving good mental health.

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Have you ever found yourself in a situation where your to-do list seems endless, deadlines are fast approaching and you find yourself saying 'Eek! I feel stressed!'? But what is stress really, and how does it affect us?

Firstly, let's debunk one myth: stress is not necessarily a 'bad' thing. Without this brilliant ability to feel stress, humankind wouldn't have survived. Our cavemen ancestors, for example, used the onset of stress to alert them to a potential danger, such as a sabre-toothed tiger.

Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to 'fight or flight' mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion.

Through the release of hormones such as adrenaline, cortisol and norepinephrine, the caveman gained a rush of energy, which prepared him to either fight the tiger or run away. That heart pounding, fast breathing sensation is the adrenaline; as well as a boost of energy, it enables us to focus our attention so we can quickly respond to the situation.

In the modern world, the 'fight or flight' mode can still help us survive dangerous situations, such as reacting swiftly to a person running in front of our car by slamming on the brakes.

The challenge is when our body goes into a state of stress in inappropriate situations. When blood flow is going only to the most important muscles needed to fight or flee, brain function is minimised. This can lead to an inability to 'think straight'; a state that is a great hindrance in both our work and home lives. If we are kept in a state of stress for long periods, it can be detrimental to our health. The results of having elevated cortisol levels can be an increase in sugar and blood pressure levels, and a decrease in libido.

When your body goes into a state of stress, we may feel agitated and aggressive towards others; this can be due to our bodies' natural reaction being "fight". This can be a helpful reaction to ward off predators, but in unnecessary situations, it can negatively affect relationships and ruin reputations.

Some of us avoid our stressors, removing ourselves from the situation instead of tackling it. This can be a sign of the "flight" survival instinct; a function that can save our lives if we find ourselves in dangerous surroundings. However, in everyday life, this natural instinct can lead to a stressful situation escalating, and increase our stress levels when we realise that the stressor isn't going away and we need to face it.

Unknown by many, there is a third mode that stress can cause; freeze. For some people, becoming stressed sets the stage for 'dysregulation'. The energy mobilized by the perceived threat gets "locked" into the nervous system and we 'freeze'. This response sometimes reveals itself when we breathe. Holding our breath and shallow breathing are both forms of freeze. The occasional deep sigh is the nervous system catching up on its oxygen intake.

Stress Explained

Resources and Guides

Personal Stress

10 Step Stress Solution

Stress at work

Book a Free Business Stress Consultation

Book a Free Business Stress Consultation

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Firstly, let's debunk one myth: stress is not necessarily a 'bad' thing. Without this brilliant ability to feel stress, humankind wouldn't have survived. Our cavemen ancestors, for example, used the onset of stress to alert them to a potential danger, such as a sabre-toothed tiger. Stress is primarily a physical response.

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What are the three most important things that we need to do to stay alive? Breathe, drink water and eat food. when we are stressed it has an impact on our breathing so having a simple exercise to hand to use in these situations is very useful.

The following technique can be done anywhere and at almost any time. It is a simple technique with huge benefits.

Controlled breathing technique

1. Sit or stand in a comfortable, relaxed position with your spine erect.

2. Inhale slowly through your nose to the count of 5. Imagine a ball or balloon in your belly inflating

3. Hold the breathe in the ball or balloon in your belly for 5-10 seconds.

4. Count slowly to 8 as you exhale.

5. Repeat this several times.

TOP TIP - As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is am ore relaxed, natural way to breathe and helps your lungs fill themselves more fully with fresh air.

For more exercises and tips on practising deep breathing click here.

Stress Explained

Resources and Guides

Personal Stress

Stress at work

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Breathe for stress relief - The Stress Management Society

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What are the three most important things that we need to do to stay alive? Breathe, drink water and eat food. when we are stressed it has an impact on our breathing so having a simple exercise to hand to use in these situations is very useful.

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Winter wellbeing - look after yourself :-)

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Winter wellbeing - look after yourself :-)

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Welcome to our Winter Wellbeing Guide! As the cold season sets in, we've put together some straightforward tips to help you stay on top of things. From sticking to a daily routine and staying connected with loved ones to enjoying simple pleasures like reading or taking a stroll in the park, we've got practical advice to make your winter more manageable.

1. Keep to a daily routine

With shorter, colder days, it can feel harder to keep our normal activities going. We usually feel better if we're up and dressed, eating at regular mealtimes and going to bed at the same time.

2. Stay connected

A friendly natter by phone, online or meeting friends in a way that feels comfortable to you can help you feel connected. Ringing a helpline if we're lonely can help us feel better too. It might be useful to keep a few phone numbers handy, to remind us to stay in touch.

3. Do things you enjoy

If we're staying inside due to bad weather or recovering from a bad cold, it's still important to take time to enjoy ourselves each day. Whether it's reading, watching a box set under a blanket, making handmade gifts or seasonal baking. It can also be fun to try something new, get creative or dust off an old hobby.

4. Get outside for some sunlight and exercise

Try to get outside for at least 20 minutes of exercise each day. Walk in a green space if you can, such as one of Leeds' many parks. This can help you feel refreshed and more energised, especially if you're working from home or spending more time indoors. If it's difficult for you to get out, open a window and let some fresh air in if you can.

5. Look after your physical health:

If you're struggling with fuel bills, contact Home Plus Leeds for advice (there are eligibility criteria), or, for a review of benefits entitlements contact Welfare Rights Advice on 0113 376 0452 or email: welfare.rights@leeds.gov.uk. You can find more details of services in Leeds offering support around finances or benefits on our Debt and money worries pages. You can find links to support and advice in Leeds on the Winter Friends website.

6. Make a plan

Faith and cultural festivals, birthdays and other anniversaries might still be different this year, with people worried about the cost of living problems or even suffering from winter viruses. We might feel unable to socialise as easily and have less opportunities to celebrate with others. It can help to make a plan for days of celebration that are special to us. And if we don't want to celebrate, that's OK too.

7. Relax and unwind

The last few years have been difficult, with many people feeling anxious about their health or families, job security or money worries. Take some time each day to relax. Find what works for you, whether that's relaxation breathing, caring for your plants, going for a run, or getting up and moving to your favourite feel-good tunes.

8. Drink sensibly

Taking a mindful approach to what you're drinking can have huge benefits for our physical and emotional health. Try Public Health England's Drink Free Days app, which can be found on the Apple App Store and Google Play. Check out the Drink Coach website for tips to help you cut down.

9. Write it down

Keeping a journal can be a great way to explore and organise our thoughts. It can help us plan our day, express gratitude and understand our worries and feelings. Winter is also a good time to think about future goals and prepare for the new year, so why not get a notebook or find a journal app and get writing?

10. Ask for help

If you're struggling, it's OK to ask for help if you need to, there's always someone to talk to: Find local and and national helplines and support. If you're aged 18 or over and in Leeds or the rest of West Yorkshire, you can call the West Yorkshire 24 hour mental health helpline at any time on any day (including holidays) on 0800 183 0558. You can also call if you're worried about a family member or someone you care for.

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MindWell's top 10 tips for winter wellbeing

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Welcome to our Winter Wellbeing Guide! As the cold season sets in, we've put together some straightforward tips to help you stay on top of things.

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TED talk - how to keep your new years resolutions :)

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TED talk - how to keep your new years resolutions :)

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How to Keep Your New Year's Resolution | Adithya Chakravarthy | TEDxYouth@UTS

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New year is a time for making changes and resolutions to improve your health and wellbeing

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New year is a time for making changes and resolutions to improve your health and wellbeing

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With the arrival of another new year, you might be reflecting on what you'd like to achieve and the kind of person you want to be over the next 12 months.

But while roughly a third of us plan to make resolutions or set goals for ourselves in 2024, sticking to them is quite another matter. In previous years, surveys have revealed between 17% and 45% of us abandon these attempts after just the first month. The majority of people quit their resolutions by the middle of the year, according to one study. (Although if a recent YouGov poll is to be believed, Americans were somewhat better at sticking to their resolutions last year, with only 16% of resolution-makers giving up before the end of the year.)

These failures can lead to what some psychologists describe as an annual cycle of " false hope syndrome". Instead, there's some evidence that it might be better to set goals that are more achievable. Research suggests that approach-orientated goals - those that are realistic, specific and where success can be easily measured - tend to be more successful than those that focus on abstaining or avoiding something, such as giving up smoking or drinking.

Deciding what to focus on, however, can be tough. So, to help you make up your mind, here are seven aspects of your life that you could focus on in the first week of the new year using some science-based tips.

By working with and against gravity, squats can help to pump blood to your brain and give it a boost (Credit: Getty Images)

Watch: How to take control of your dreams

Day 2: Focus on your body

If you are a fidget, it's time to embrace it: those absent-minded movements such as a tapping foot, jigging knee or fiddling fingers can burn a surprising amount of calories and help to reduce stress.

But with the northern hemisphere in the grips of winter, it is also a good time to get out and do some exercise in the cold, which has been linked to better cardiac health, a stronger immune system and improved weight loss by turning white fat cells to brown.

While you are at it, you could even try turning around during your next walk and do it in reverse. Walking backwards has been found to burn more calories than going forwards, while also strengthening the muscles in your back. It is particularly recommended for people with knee problems as it reduces the strain on the knee joint while increasing the flexibility of the hamstrings. It can also give your brain a boost too.

And don't shy away from getting muddy on those backward walks; getting dirty can help to top up the diversity of beneficial microorgansims that live on our body. People with skin conditions such as psoriasis and atopic dermatitis tend to have an impoverished community of microbes on their skin.

As the largest organ in the body, skin is a surprisingly influential - and plays a curious role in shaping our health. Dry or damaged skin can release biochemicals that contribute to body-wide inflammation, eventually affecting other organs such as the heart and brain. Taking better care of this delicate organ, such as by using sunscreen and moisturiser - might not just help you to stay looking younger, but also improve your biological age. (Read more about the surprising ways our skin shapes our overall health in this article by Zaria Gorvett.)

Day 3: Focus on your mind

Talk to a stranger, enjoy a good scare, embrace the chaos of life. All of these things could help you to feel happier, more resilient and less stressed, according to science. You could also try something new. Challenging yourself by learning a new skill to ncrease brain plasticity, which helps the mind to adapt and rewire itself.

If you are feeling particularly energetic, you could also attempt some squats. By working with and against gravity, these deceptively simple exercises can give your brain a surprising boost in blood flow, which, in turn, can improve our cognitive abilities and problem-solving skills.

Standing still and taking in the immensity of the Universe for a few minutes can be great way to reduce stress and boost your memory (Credit: Getty Images)

If that sounds like too much hard work, you could always just try thinking yourself young. Research shows that if you see yourself as young, you might just live longer. It might also be worth embracing the power of wonder too, whether that's by climbing a mountain, watching the ocean or marveling at a starry sky. Experiencing awe can reduce stress, boost memory and give you a greater sense of connection to others and the world around you.

Or why not indulge in a spot of singing - perhaps the world's most accessible stress reliever - and an aerobic exercise that releases endorphins, the brain's "feel good" chemicals.

Alternatively, you could just breathe. Research suggests that breathing exercises can reduce stress, anxiety, and lower blood pressure. They can also help you sleep. ( Read more about the potential benefits of breathwork in this feature by Amanda Ruggeri.)

Day 4: Focus on your relationships

Having friends is good for you - they can boost your immune system, improve your cardiovascular health and make you feel happier. If you infuse the time you spend with your friends with a bit of rhythm, it could also help to make you feel closer. Walkers who synchronise their steps tend to communicate better, while tapping a beat along with a friend can make both like each other more. And the friends we have can change our habits, for better and worse. We are contently picking up cues from the people around us, and these can have a powerful impact on our behaviour.

If you are looking for something a little more than friendship, you could do a lot worse than embracing your quirkiness. Slight changes in the clothes we wear, and having tastes and opinions that flout conventions can make us more attractive.

Adopting a different attitude towards forgiveness could also be a simple step that can bring multiple benefits to our lives. Although it can be hard, saying "I forgive you" - and actually meaning it - can reduce our stress levels, help us earn more money and even keep us healthier as we age.

Day 5: Focus on what you eat

December is rarely a time for calorie-counting or moderation, and rightly so. With festive tables littered with treats both savoury and sweet, many of us over-indulge - although contrary to popular belief, eating an outsized Christmas lunch doesn't really stretch your stomach. It is hardly surprising that so many of us start the new year with what we eat at the forefront of our minds.

If you still have leftovers from the festivities, eating them up rather than throwing them away is better for the climate. And while microwaving them might be frowned upon in polite circles, it can actually be the best way to retain the nutrients in food. Plus there shouldn't be any ill effects from doing so (though you might want to avoid using plastic containers for this.)

Coffee is one of those luxuries that can be good for you if drunk in moderation (Credit: Getty Images)

Eating a balanced diet is of course good at any time of year, but probably even better after all that indulgence. Research suggests that junk food - and yes, that includes the chocolates enjoyed from your post-lunch armchair - can be as bad for the mind as it can be for the body.

When it comes to fruit and vegetables, it's not just a case of eating your greens - studies have shown that a rainbow of different coloured fruit and veg can both boost brain health and cut down the chances of developing heart disease.

And while Dry January is a popular way to start the year, you don't have to do the same with coffee: research suggests that those who drink coffee have a lower risk of dying from stroke, heart disease or cancer. Although of course, it's important to consume coffee - like most things - in moderation.

Day 6 - Focus on your fitness

While working out can help to build strength, burn fat and improve your mental health, it can also give the microbes in your gut a health boost. It's probably not worth obsessing too much over hitting that 10,000 steps a day goal - some studies suggest that a lower number ( fewer than 5,000 a day in some cases) can be enough to boost health.

If you want to get fit quick, then just six sessions of interval training can increase maximal oxygen uptake, a measure of overall fitness, and the efficiency of our body's ability to burn the fuel stored in our cells.

The time of day you exercise can also make a difference - at least where your performance is concerned. Research on Olympic swimmers and cyclists, for example, suggests that they tend to be faster in the evening. But it can also depend on your own circadian rhythms too.

For those looking to eke out an extra few repetitions in the gym or to shave some time off their personal best, it might be worth embracing the power of the placebo. Athletes who take inert pills have been shown to perform better than those who do not, an effect that mirrors what doctors see with medical placebos. But the effect also works with "social placebos" - training with others in a way that increases bonding and provides support can reduce the sense of fatigue and pain.

Day 7 - Focus on your hobbies

Although having some idle moments to let your mind wander can bring surprising benefits, some people go to extreme lengths to relieve themselves of boredom. People who are easily bored can find themselves sucked into addictive behaviours such as compulsive mobile phone use and the trait has been linked to an increased susceptibility of a range of mental health issues. Taking up a new hobby can help to keep your brain younger, help to fuel creativity - and stave off that boredom. Nobel Prize-winning scientists, for example, list about three times as many personal hobbies as the average person - and they are particularly likely to engage in creative pursuits such as music, painting, or writing poetry.

There's good news, too, if your preferred pastime is to curl up with a good book: people who read fiction are better at working out what others are thinking and feeling. And if you like to read aloud to others, it can not only improve your memory of what you are reading but also make it easier to understand complicated texts.

Watch: How boredom can be good for you

Bonus: Focus on your sex life

Our prehistoric ancestors loved it so much, they did it with Neanderthals. Even Britain's Queen Victoria was an enthusiastic participant. But despite this era-spanning passion for sex, its many mysteries are still being plumbed - and as more studies emerge, it's becoming easier to have a titillating time in the bedroom.

For one thing, adopting a " sexual growth mindset" by appreciating that intimate relationships must be carefully tended, rather than expected to work automatically, can help people to navigate problems in the bedroom.

Now there are also an abundance of apps which allow people to track their orgasms. These include "biofeedback" vibrators, for example, which use data from sensors inside to help people visualise their orgasms.

Watch: The smart way to improve your love life

For those fearing an awkward conversation with their children this year, research suggests that answering questions honestly and openly from a young age can set a positive pattern that makes it easier to talk about more complex issues later.

And banishing myths around sex more generally could be a positive step. For some women, losing their virginity is fraught with anxiety, judgement, and painful examinations, partly because of ancient ideas about the hymen. Learning how this small piece of tissue actually works, and changing the language we use to describe it, could help to improve sex for everyone. (Read more about the sex myth that destroys lives in this article by Sophia Smith-Galer.)

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How to improve your life in 2024 according to science

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The start of a new year is a time for making changes and resolutions to improve your health and wellbeing. These are some of the best tips that science has to offer.

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Top tips to look after your mind over Christmas

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Top tips to look after your mind over Christmas

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According to gender statistics released by NHS Digital in 2021, over 23 per cent of our NHS workforce are male or identify as male. Out of a total of 1.35 million NHS staff, there are approximately 320,000 men working in the NHS. It is therefore imperative, as outlined by the Men's Health Forum that NHS organisations put a strong focus on men's health and wellbeing, especially because on average:

The NHS people plan focuses on prioritising 'looking after our people', to ensure staff are safe and healthy at work and can deliver safe and high-quality patient care. Here we outline ways in which health and wellbeing leads, managers and employees can take collective responsibility to support the physical and mental wellbeing of men working in the NHS.

It is important to note that the topics covered are not exhaustive of men's health issues but highlight some of the main areas our network have told us they would like support with.

If there are any topics you would like us to include, or if you would like to share how you have supported men's health in your organisation please get in touch.

How your organisation can support men's health

1. Identify the need

Think about metrics that will help you gain insight into men's general health in your organisation. You could look at the electronic staff record (ESR) system to find out the number of males, or people that identify as male. Look at sickness absence data to understand absence rates and any patterns in reasons for absence in men.

Take a look at your NHS staff survey data and consider the feedback from colleagues.

Look at variations in relation to demographics such as age and think about how this might impact your target audience, the most appropriate interventions, and channels of communication.

Complete the NHS health and wellbeing framework diagnostic tool to self-asses your organisation against each section of the NHS health and wellbeing framework. It provides a view of where your organisation should prioritise its efforts and will give you an understanding of health and wellbeing within the context of your organisation and diversity of your NHS people.

Work in partnership with your occupational health team to identify referral reasons for men and understand the impact on sickness absence, the types of support staff have received and what is available to them. This may help you understand if available support such as counselling is being sufficiently used, and timescales in which support is made available.

Source new data to enrich your findings. A good mix of quantitative and qualitative data is helpful, but keep in mind survey fatigue and that you may be able to gain a deeper understanding of needs simply through having meaningful conversations with staff directly about the changes they would like to see and why. You could invite your colleagues to focus groups to discuss this or through your regular wellbeing conversations

Find out your most accessed men's health and wellbeing intranet pages and resources to help you see which are most relevant.

2. Put a plan in place

Based on your organisational data findings and guidance from the NHS health and wellbeing framework diagnostic tool map out tasks and activities you intend to do to support men's health:

Use academic research and ideas from your networks to support your approach

Set realistic timescales for achieving your goals.

Start thinking about robust ways in which you will measure the success of your overall strategy and individual interventions.

Think about any restrictions or barriers that may come up and how you might tackle them.

Organisational culture

Does the organisational culture support the implementation of your agenda? Are basic needs of men (and staff in general) such as access to sufficient breaks, food and water being met? There is more value in your psychological interventions if you first ensure the culture can support these basic needs. Without these factors, staff will have less capacity to respond to higher level interventions relating to their phycological and self-fulfilment needs.

Resources, capacity, and infrastructure

Consider the sustainability of your agenda in the long term:

Do you have the time and resources, and financial input to deliver a campaign?

Are relevant resources available for cross-team collaboration to achieve your goals? Have you got the organisational infrastructure to aid effective implementation? For example, a communications team that has capacity to mark relevant awareness days. If not, have you got wellbeing champions who can help you spread the word?

Support from your board

Engaging your board is a great way to gain buy-in from senior leaders to support your agenda on men's health. Remember to use evidence from the data you have gathered and research on what has previously worked for other organisations to support your business case. Use our get your board on board guidance to help you ensure you have their support before implementing your plan.

It is important that your leaders role model supportive wellbeing, so encourage your leaders to actively promote men's health. Active support from leaders at the top is more likely to influence organisation culture and encourage a positive attitude to supporting this.

3. Implement your plan

Collaborate with other teams

Connect with your colleagues, such as organisational development, communication, occupational health, human resources and learning and development teams to use their expertise to help you implement your plans. For example, working with the learning and development team to create educational tools and training for staff and managers on supporting men's health. Connect with your occupational health team to ensure their services adequately support men's health needs. Work with your trade union representatives to align your approach to amplify and support the voice of men in your organisation.

Ensure your resources are accessible and up to date

This includes internal and external resources and advice on your digital platforms, as well as any paper resources such as posters or leaflets that may be present in the workplace. Ensure accessibility of these resources for all staff, considering that clinicians and other NHS roles may find it easier to access resources/support on wards and in their work areas rather than online.

Upskill your managers

Upskill managers to allow them to spot signs of poor mental and physical wellbeing in men and to focus on prevention interventions. Ensure they are aware of resources or appropriate teams they can signpost their staff to.

See our health and wellbeing conversations guidance for advice on how you can successfully embed these in your organisation.

Set up training to help managers understand key topics in men's health and when to consider interventions such as referrals to occupational health.

4. Engage your staff

Get your staff involved in implementing the agenda to keep them engaged. Below are some ideas of how you may be able to do this.

Set up a safe, inclusive space for discussions

Research has shown the importance of providing a safe space for men to feel comfortable with sharing personal issues. This can help with continuity of discussions around men's health, breaking any stigmas and keeping the focus relevant by gaining feedback in real time about their needs. Familiar settings and those which allow for anonymity can help overcome the stigma often associated with talking about mental health and fosters the building of trust, which is known to develop slower in men, especially in those part of marginalised groups. Health and wellbeing leads could consider offering this virtually, or in a non- formalised setting, to ensure inclusivity of individuals that may otherwise not attend.

Encourage participants to drive the agenda

Give network members autonomy and control to plan the agenda and determine how the group is run. This can help foster engagement, interest and participation. Keep in mind that not all males necessarily identify with male-perceived themes, and stereotypes and expectations may sometimes be damaging. Research conducted by the Samaritans found there is no 'one-size fits all' with supporting men with their wellbeing. Ask participants what topics they would like to cover.

Align your events with key campaigns, awareness days and other health and wellbeing initiatives running through the calendar of national campaigns.

Target as many of your audience as possible and increase engagement through addressing a wide range of topics such as alcohol awareness week and world suicide prevention day. You can use our calendar of national campaigns to inspire you.

5. Communicate effectively

Use your wellbeing champions in your organisation to spread the word and share messages about new initiatives to support men's health. Take a look at our guide on how you can introduce health and wellbeing champions into your organisation.

Find out the communication methods staff are most responsive to in your organisation. Link in with your communications team for advice on what has worked in the past.

Consider your audience and how you are most likely to reach them. Are you aiming to reach a particular subgroup or is it relevant to all men in the organisation? For example, research on the successful mental health promotion with men (Robertson S, 2016) shows that younger men tend to prefer technological forms of communication, whereas more senior males often prefer a face-to-face approach.

Ensure your messaging/communication is inclusive, encourage trans men, non-binary people and women to join the network. Reiterating in communications that discussions taking place in dedicated network groups are confidential can encourage participants that may be apprehensive about sharing personal experiences.

Provide regular updates on events and campaigns taking place. Sharing staff stories and personal experiences with men's health and how new interventions are supporting them can foster engagement and demonstrates you have implemented what staff have asked for. Our NHS networks have reported a particular staff interest in senior leaders sharing personal experiences.

6. Evaluate the success of your strategy

Ensure you use robust evaluation methods to measure success of your individual interventions and your overall strategy. By considering how success will look like from the start and having measurable objectives, you are more likely to understand the real impact of your strategy. You can use our evaluation guidance to help you with this.

Top tips for health and wellbeing leads

Ensure line managers have training to recognise, support and signpost staff who may be experiencing issues related to men's health.

Ensure your wellbeing offer has a wide range of easily accessible, highly promoted, and supportive resources staff can be signposted to.

Establish working conditions that promote good mental and physical health of men. This could include flexible working to ensure a good work-life, and presence of compassionate leadership.

Policies, events and networks should be inclusive and reflect the needs of men from a variety of backgrounds and with different experiences.

Topics of interest and helpful resources

In the sections below, we have collated some relevant topics of focus you may want to consider as part of your support for men's health. Please note that it is not an exhaustive list, so it is worth adapting a consultative and localised approach to meet your organisational/staff needs.

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We have created this guidance to support organisations to implement measures to support men's health.

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On World Mental Health Day (Saturday, October 10th) and whenever you can, take the pledge and be kind to your mind. Headspace is always here to help.

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World mental health day - 10.10.23 - how to talk to someone about mental health

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World mental health day - 10.10.23 - how to talk to someone about mental health

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What's going on to support your wellbeing?

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What's going on to support your wellbeing?

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We can all get caught in a spiral of worrying about the future and what we think might happen, which usually goes away quickly.

But if it becomes a cycle of anxiety, it can affect our mental wellbeing, especially if we're already struggling with mental health issues.

Luckily there are ways to manage uncertainty that reduce worry and stress.

Here are 10 things you can do to help deal with change and look after your mental wellbeing in the face of uncertainty.

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How to deal with change and uncertainty - Every Mind Matters

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See the 10 things you can do to look after your mental health and wellbeing in the face of change and uncertainty.

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indicate that NHS staff are experiencing high levels of burnout. Research by . Factors such as staff shortages, high workload, and pressures to maintain high quality patient care all contribute to burnout in NHS staff. According to the NHS Staff Survey 2021 results The King's Fund shows that NHS staff are 50 per cent more likely to experience chronic stress, a known contributor to burnout British Medical Journal (BMJ), b urnout significantly impacts the retention of our highly valued NHS workforce, with more staff thinking about leaving the NHS

This guidance intends to support leaders in the NHS, including health and wellbeing leads and managers, who all play an important role in beating staff burnout.

Burnout can negatively impact both mental and physical health, and often results in presenteeism and absenteeism. Organisations have a moral and legal obligation to look after the wellbeing of their staff.

Financial cost to the organisation - The cost of absenteeism and presenteeism can be detrimental to organisations. Although we are slowly moving out of the height of the pandemic, the long-term negative effects of issues such as long COVID and patient waiting-list backlogs are likely to remain.

How staff are feeling can impact on the quality of care provided to patients. Staff who have constant exposure to traumatic events associated with caring responsibilities, can often experience compassion fatigue.

Rising sickness absence levels, poor retention, and unsuccessful recruitment campaigns have been major contributors to staff shortages. Whilst there are often financial and practical barriers to achieving optimum staffing levels, employers can work to boost retention, strengthen recruitment efforts, and support those staff off work to return to the workplace. See some resources below to help you:

outlines the strong relationship between burnout and poor mental health. It is therefore crucial to create a healthy and supportive working environment, where mental health conversations are encouraged and not stigmatised. Read more about how you can raise awareness of mental ill health, upskill your managers and put supportive initiatives in place on our mental health in the workplace web page. In addition, organisations can:
Focus on prevention Encourage a supportive and compassionate culture

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indicate that NHS staff are experiencing high levels of burnout. Research by . Factors such as staff shortages, high workload, and pressures to maintain high quality patient care all contribute to burnout in NHS staff.

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A free and interactive questionnaire to understand yourself and what makes you happy

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A free and interactive questionnaire to understand yourself and what makes you happy

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FindMyWhy is a thought provoking, personal experience developed by a team of professional psychologists to help you find your personal purpose.

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Build team compassion

This activity will help team members to understand what being compassionate to each other looks and feels like in the team. Hold a team conversation and ask team members one of the following questions in a team meeting/huddle:

What does being compassionate to others mean to you? You could ask team members to share an object or photo which represents someone showing compassion to them, or to another person.

What behaviours or actions demonstrate compassion to others? Some examples include listening carefully without judgement, encouraging other people to express themselves, helping one another, accepting people for who they are, and being considerate of other people’s needs.

Share a recent example of where you have seen people being compassionate to others.

Hints and tips

How you can express compassion in words:

I wish you didn’t have to go through that.

You are making total sense.

This sounds difficult for you.

I can see that you are upset.

What can I do to help you?

Thank you for sharing this with me

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What conversations are you feeling apprehensive about having? In this bitesize course, we're going to look at what makes a conversation courageous and how you can have successful conversations that make a difference.

Many of us work in the health and care system because we care about people and work to support them when they are having a difficult time. Most of the time we love it and it is hugely rewarding but other times it can be really difficult work.

There's always the pressure of time, resources, and different demands on you. But we also get to work with people at their best and their worst.It is working with people that can often make things hard. Sometimes a courageous conversation is needed but we don't always have them.

Find some time and space with a notebook to work through this reflective guide that will encourage you to feel empowered in facing and holding courageous conversations.

Developed by:
NHS Leadership Academy as part of the upcoming Edward Jenner programme version 3.0

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Courageous Conversations – Leadership Academy

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What conversations are you feeling apprehensive about having? In this bitesize course, we’re going to look at what makes a conversation courageous and how you can have successful conversations that make a difference.

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MIND - wellness action plans. Need to sign up but there are action plans for remote working and hybrid working

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MIND - wellness action plans. Need to sign up but there are action plans for remote working and hybrid working

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Mental health audio guides - self help for low mood, sleep problems, anxiety, low confidence and assertiveness

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Mental health audio guides - self help for low mood, sleep problems, anxiety, low confidence and assertiveness

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On this page you can listen to a series of mental wellbeing audio guides to help you boost your mood.

You can listen to them privately, in your own time, to help you through feelings such as anxiety or a low mood.

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Listen to a series of mental wellbeing audio guides to help you through feelings such as anxiety or a low mood.

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Wellbeing at work relates to every aspect of working life, from the working environment to how the workforce feels about themselves.

Stress and burn-out are real issues for adult social care staff and with the added challenges and restrictions of the pandemic, workforce wellbeing has never been so important.

Supporting the health and wellbeing of the workforce is essential in making sure that people with care and support needs and their families receive good quality care so they can live as independently as possible.

Most areas are developing a local wellbeing offer, find out more by contacting your Skills for Care locality manager or your local authority.
Supporting the diverse workforce
Watch our webinars and read our blogs to hear about experiences and the importance of supporting the mental wellbeing of people from ethnic minority communities, as well as what organisations should and can do to help their staff.
Employing personal assistants
Visit our information hub to view resources designed for individual employers and personal assistants to support wellbeing. Watch our wellbeing videos to hear individual employers talk about their experiences and what's helped their wellbeing.

Wellbeing for registered managers
Registered manager webinars
Our webinars cover different wellbeing topics for both yourself and your team such as leading for wellbeing and keeping your team motivated. Bite-size resources accompany webinars such as wellbeing guide for managers.
Support for registered managers
We have an advice line Facebook Group, Registered Manager networks, and WhatsApp group to support the wellbeing of registered managers.

National wellbeing strategic steering group

We're working with the LGA and various partners to address high level issues relating to workforce wellbeing. Our shared purpose is to place workforce wellbeing at the heart of providers, commissioners, regulators and policy makers, focusing on the importance of investment, leadership and culture to improve workforce health and wellbeing, now and post pandemic.

Initial priorities are focusing a short-term priority for the sector to raise the profile and take-up of local and national wellbeing offers with providers and partners. Longer term priorities will address culture, leadership and investment and workforce wellbeing as a priority for the sector, both during and post pandemic. Find out more about our national work, email policy@skillsforcare.org.uk

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Supporting the health and wellbeing of the adult social care workforce is essential in making sure that people with care and support needs and their families receive good quality care so they can live independently.

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Going home checklist - make sure to check in with yourself about your day

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Going home checklist - make sure to check in with yourself about your day

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Michael West: Compassionate and inclusive leadership

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Short guides on supportive leadership, caring for your team, motivation, building resilience, reuniting as a team :) 

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Short guides on supportive leadership, caring for your team, motivation, building resilience, reuniting as a team :) 

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Develop new skills and discover new ways to improve your experience of work with short guides developed by experts. Open to anyone in health and care.

Register and sign in to:

Save your progress when working through these short courses and easily find your place next time

Contribute to conversations and share your experiences of the topics

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Develop new skills and discover new ways to improve your experience of work with short guides developed by experts. Open to anyone in health and care.

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The NHS achieves extraordinary things for patients, but this is only possible if the safety, health and wellbeing of our people is recognised as a key priority. If we don't look after ourselves and our colleagues, we cannot deliver safe, high quality patient care.

The pandemic has had a significant physical, mental and psychological impact on our people - and this will continue for some time to come. It has never been more important for all our NHS people to take time to look after their own health and wellbeing. Our varied support offers are here to stay, and they will remain here for you to access when needed and support you on your wellbeing journey, or to seek further help at the point at which it is needed. Leaders, teams and employers are encouraged to offer their colleagues support to stay well at work, and to keep offering it consistently - across teams, organisations and sectors, in order to sustain the ability to care for patients, long term.

The national health and wellbeing programme was set up prior to the pandemic in 2019 to specifically support the wellbeing of our NHS people. The programme is split into a number of key areas and you can read more about each programme and access nationally published guidance through the links above.

There are also a range of national programmes that aim to support organisations and leaders to look after the health and wellbeing of their colleagues. Remember - looking after yourself when looking after others is really important, and it's ok to ask for help. We encourage you to also seek your local health and wellbeing support offers within your own organisations.

Please be assured that access to any of the national support offers is confidential and no personal identifiable information will be shared with your employer.

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The NHS achieves extraordinary things for patients, but this is only possible if the safety, health and wellbeing of our people is recognised as a key priority. If we don't look after ourselves and our colleagues, we cannot deliver safe, high quality patient care.

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Cityparents are offering all NHS colleagues access to their online programme that includes positive and practical support, delivered through expert led webinars and seminars, as well as advice, peer insights, online articles, blogs and podcasts on specific topics such as health and wellbeing, bereavement and others

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Cityparents are offering all NHS colleagues access to their online programme that includes positive and practical support, delivered through expert led webinars and seminars, as well as advice, peer insights, online articles, blogs and podcasts on specific topics such as health and wellbeing, bereavement and others

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Our carefully curated online programme of webinars, advice and online resources covers a range of wellbeing, parenting and work/career topics and is FREE for NHS employees.

Read on to find out more about our offering and how you can access your free benefits.

WorkLife Central benefits for NHS employees

As an employee of the NHS, you have free access to the WorkLife Central platform, which includes:

Our full Live Programme - live webinars, workshops, support groups and 'ask the expert' sessions delivered by our expert speakers, streamed at 12.30pm GMT, spanning careers, wellbeing, resilience, parenting, inclusion and workplace topics.

Our On Demand Programme - ready-to-view videos, webinar recordings and bitesize video shorts, which you can access at your convenience in your own time.

The WorkLife Central Library: A rich collection of online content published weekly through our library of Expert Advice articles, WorkLife Stories podcast series discussing views and perspectives on relevant topics, and Our popular blog series sharing experiences of working parents.

How you can access your membership benefits

1. Visit www.worklifecentral.com/account/register and complete our simple registration form

Make sure you sign up using your work email address - this will mean you are automatically linked to the NHS's free Corporate Access

In the registration form, you can opt to receive email communications directly from WorkLife Central including Live Event invitations, and Stories and Advice - which includes news, blogs, expert advice, podcasts and network updates.

2. Click on the email verification link that will be automatically sent to you
Check your spam folder if you don't get it. Once you click on the verification link, your account is activated.

Once registered as a WorkLife Central member, you can then log into our website and can proceed to book your own Live Event tickets, and access our online Stories and Advice content all without charge.

WorkLife Central Live Events- how to book

Create your member login as above (a free, quick and easy process), to be able to book a WorkLife Central Live Event (including Talks, Support Groups, Workshops and Ask the Expert sessions). Follow www.worklifecentral.com/account/register to register.

Log into your WorkLife Central account, and when the Live Event opens for booking, (check the listing here) please book your place.

Once you've registered, you will receive a confirmation email from us. At least 90 minutes before the Live Event, we will email you directly with the Access Link - please complete this, enabling you to attend the webinar.

Even if you know you cannot attend the Live Event at its 'live' time/date, please register so that we can send you a link to the recorded version.

Remember to look out for the confirmation email before the Live Event!

Need help?

For any technical queries about online registration, booking webinars or accessing our membership benefits, please contact Christy, or WorkLife Central CEO Louisa.

WorkLife Central Ltd, 2022. All Rights reserved.

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Our carefully curated online programme of webinars, advice and online resources covers a range of wellbeing, parenting and work/career topics and is FREE for NHS employees. Read on to find out more about our offering and how you can access your free benefits.

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Welcome to the 'Let's Talk: Mental Health' podcast, where we get together with different people and experts to chat about mental health. We all have mental health, and we can all experience mental health problems. So on this podcast we explore the topics that can affect how we think and feel.

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Our regular podcast features interviews with a number of interesting people involved in mental health, including people who have experienced mental health problems, campaigners and mental health experts.

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We're here to help our members save and there if they need to borrow.We are passionate about improving the financial resilience of those who serve and protect.We work with employers across the Police, Prison, Military, Fire and Health services to make it easier for employees to save and borrow with repayments straight their salary.

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The lovely poppies outside New Friends Hall

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The lovely poppies outside New Friends Hall