Taking time for what’s important

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Over the years, I’ve come to realise that all aspects of my wellbeing are fully dependent on me.

This was a hard thing to accept, particularly when times were difficult, but it’s something that’s definitely helped me prioritise what’s important. And this is especially true when it comes to my physical and mental wellbeing.

Do what you love
Like many working mums, at times I’ve found it difficult to juggle family, kids, work, and some sort of social life. Add workouts and trying to stay physically fit on top of that and life can become pretty stressful.

I used to work in the fitness industry as a Personal Trainer, so I was constantly surrounded by exercise and the pressure to keep fit. After a while this began to take its toll and I realised I needed a change. Having studied psychology, I knew the importance of looking after my mental health, and decided it was time to do something about it.

I started prioritising the things I love more. Going for long walks with my family, playing tennis, and jogging. I’ve loved getting outside in the beautiful scenery around where I live and this has really helped my mental wellbeing.

I do still go to exercise classes, as I’ve found I get more out of these with the instructor encouraging me. But one of the most invaluable things through all of this has been the support of a friend to help motivate me. OK, it does help that my friend is a Personal Trainer, but she has been incredibly supportive and has helped spur me on.

Mind over matter
As well as the physical side, I’ve also started to look after my mental wellbeing a lot more. I’ve complimented strenuous exercise with meditation, which has been great for my mental health. Although I had my reservations at first, I’ve found that meditation has really helped me clear my mind and it can be a godsend when you feel like your life is moving at 100mph. I now try to take 5–10 minutes every day to practice mindfulness and really look after my mental health.

By doing things I enjoy, looking after my physical and mental wellbeing feels more natural, and it’s easier to keep up good habits. So with that in mind, I‘d like to leave you with one of my favourite quotes from Jim Rohn; “Stand guard at the door of your mind”.

If you’re looking for some sporting inspiration to find new hobbies you’ll love, check out the BBC Sport’s Get Inspired page.

What are you dreaming of?

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We’ve all been there – struggling to concentrate and feeling irritable after a lack of sleep. Sometimes you feel like you’re not fully functioning when you’re tired and all you can think of is getting home to your bed.

But how bad really is a lack of sleep?
The odd late night here and there is normal, it’s an almost unavoidable part of life. But it’s when we start to do this regularly that problems can arise. The NHS tells us that regular poor sleep can have even greater consequences than just feeling a bit sleepy or grumpy. Their website links a lack of zzz’s to obesity and heart disease.

So how do we get a good night’s sleep?
Health professionals stress that “a good night’s sleep is essential for a long and healthy life”. And the benefits of a good sleep include: boosting immunity, boosting mental wellbeing, and helping prevent health issues such as diabetes.

With all these perks, how do we go about ensuring we get a good night’s sleep?

1. Make your bedroom somewhere you want to sleep
Your bedroom should be a relaxing place. Ideally it should be dark, quiet and tidy – somewhere that you can unwind. Unfortunately this might mean you need to tidy your room, but the lack of distractions when trying to get some slumber can really help.

2. Have a bed time
It’s not just for kids! Going to bed when you feel tired and getting up at the same time every day can get your body into a routine, meaning you wake up feeling refreshed and ready to go!

3. Don’t just lie there
If you go to bed and find yourself unable to sleep after 20 minutes, get up and do something relaxing. Then go back to bed when you feel sleepier.

4. Put the phone down
It’s so tempting to lie in bed, scrolling through social media catching up on the latest news. But the stimulating light from your phone or TV can harm your sleeping pattern. The NHS recommend putting the tech away an hour before bed. You could replace your Twitter feed with a book or magazine as you try to wind down.

5. No late night coffee
The caffeine in your morning coffee is a great way to start the day, but it isn’t great for catching 40 winks. A warm milky drink or herbal tea are better options for a late night beverage to help you drift off.

As well as these tips, there are also a number of sleep apps that can help you get a good night’s rest. Check out the NHS website further details and links to their sleep apps.

It’s good to look forward

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The holiday of a lifetime, a gig, a day out with friends, or even just a new episode of your favourite TV programme. It doesn’t matter what it is, we all like something to look forward to.

These little (or large) rewards give us something to work towards, and sometimes they can be the very reason we work at all. Future treats can motivate and even help us to get through challenging times if we know there’s something to look forward to at the end of it.

Finding time to plan ahead can sometimes be difficult, especially if you’ve got a lot going on. But planning even small things to look forward to can be really beneficial. And the science is there to back this up too.

Some psychologists believe that having something to look forward to can be good for our wellbeing. The feeling of anticipation we have when looking forward to something can harness positivity. One such study went even further, suggesting that in some cases, the anticipation of looking forward to something can even outweigh the feeling of looking back on the event itself.

As well as being good for your wellbeing, planning ahead can also save you money. Early bird tickets for events like gigs and shows are usually cheaper, and making firm plans can save you scrambling around at the last minute trying to find something to do. It can potentially save you wasting time and money on things you might not enjoy too.

So why not take this opportunity to plan ahead and give yourself something to look forward to? You might just thank yourself later.

Gifting friendship to the elderly this Christmas

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If you’re anything like me, you’re already imagining spending the festive season surrounded by your family and friends, enjoying all kinds of splendid treats.

Half a million older people here in the UK face the prospect of spending Christmas Day alone.

And even if you don’t celebrate Christmas, you may take the opportunity to eat, drink and be merry with your nearest and dearest at some point over the next few weeks.

Sadly, this isn’t the case for nearly half a million older people here in the UK who face the prospect of spending Christmas Day alone, according to research by charity Contact the Elderly. This is in spite of the fact that the research also shows a third of the survey respondents plan to visit their older relatives over Christmas.

Many of those older people have been widowed, and can find themselves isolated or vulnerable. Christmas can be a really difficult time for them – highlighting their own loneliness amid the seasonal bustle going on around them.

Contact the Elderly have been working tirelessly for over 50 years in an effort to combat social isolation and loneliness among older people. They have a network of volunteers across the UK who support the elderly in their local communities, providing everything from cake and cuppa, to support and friendship.

This year, Contact the Elderly have joined forces with charity Community Christmas whose mission is to ensure ‘No older person should be alone on Christmas Day unless they want to be.’ Together they aim to provide real help to lift those older people out of isolation, and strengthen communities to support each other throughout the year, as well as at Christmas.

Community Christmas has an easy to use search facility on their website to help with finding all of the Christmas Day events in any given local area. The listings are updated weekly and have plenty of information around time, location and directions. Many events are free or suggest a small donation and list transport availability as well as whether volunteers are needed.

Help isn’t just for Christmas either – Contact the Elderly organise their Sunday afternoon tea parties throughout the year. If you’d like to find out more about events in your local area or how you can help either of these worthwhile charities, visit the Community Christmas and Contact the Elderly websites.

Ho-Ho-Help! It’s party season!

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Festive party season is here! How do you feel about the event of the season, naughty or nice?

Reward Gateway and Perkbox surveys found that although 86% of organisations will host a festive party, 54% of employees don’t look forward to them, and MIND found that 19% of people have pretended to be sick to get out of their Christmas party… surprising?

No doubt you’ll be celebrating the festive season one way or another, but if the thought has got you feeling more Ho-Ho-Help! than Ho-Ho-Ho! read on for our tips on surviving the many parties you may have in your diary this festive season.

Goodwill to all
It’s all too easy to play it safe and stick with your work team, but how about stepping out of your comfort zone and mingling with people you don’t know? Ask questions, be focused on the person you’re talking to and move around the room – you don’t have to talk to everyone, but you never know, you may make some new friends!

It’s the most wonderful time of the year
If the thought of even getting to the party is bringing you out in a cold sweat, set yourself some time limits before you leave the house. With realistic goals in place, you will have a point in the evening you can say your goodbyes and leave when you feel comfortable. However, there’s no shame in leaving early if it’s getting too much, although you may miss out on some of the more interesting antics as the night goes on!

‘Tis the season to be jolly
We all know the annual party is a chance to let our hair down. With the alcohol free-flowing, it’s all too easy to overcompensate to calm those party nerves. Try to pace yourself – alternating drinks with a glass of water and sticking to one type of drink can help. Make sure you fill up on the delicious food on offer too!

Baby, it’s cold outside
As boring as this sounds, it’s always best to be well-prepared. Pre-book your taxi, or make sure you’re familiar with the train or bus timetable and keep some cash on you, just in case. Make sure your phone is charged before you leave the house, you never know when you might need it.

No one should go hungry at Christmas

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Christmas is traditionally a time for giving and spending time with loved ones. And there are few things that truly capture the festive spirit better than enjoying Christmas dinner together.

Unfortunately, this isn’t a luxury that everyone can enjoy, and this is especially true for many homeless people. Christmas can be an incredibly lonely time, and those on the street often find themselves isolated, with no one to turn to.

Official figures released earlier this year show that homelessness has risen across England for the seventh year in a row. However, there are charities and organisations trying to help tackle homelessness and support those less fortunate. At this time of year in particular, there’s plenty you can do to help support those in need, including buying them Christmas dinner.

Centre Point and Social Bite both run initiatives to buy a homeless person Christmas dinner. On their websites you’ll find more information about how you can help, details of how to make a regular donation, and examples of the incredible work both organisations do.

Or, perhaps you’re looking for an advent calendar with a difference this year? You could take part in a reverse advent calendar, by collecting an item a day in the lead up to Christmas and then donating them to a foodbank. Head over to The Trussell Trust’s website to find out where your local foodbank is and the types of thing they currently need.

Other well-known charities such as Shelter and the Big Issue Foundation provide support for homeless people, as well as local charities in your area. Any donation to these causes, big or small, can help support the great work they do, and it can help try to ensure that no one goes hungry this Christmas.

Exercise: a miracle cure?

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We all know exercise is good for you, right? But do you know just how good?

It’s amazing what a little bit of exercise can do for your health. According to the NHS “it can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes, and cancer by up to 50%.”

But it’s not just your physical health that benefits from getting your body moving. Exercise is also great for your mental wellbeing too. A short burst of 10 minutes brisk walking increases your mental alertness, energy and positive mood, while regular physical activity can increase your self-esteem, and reduce stress and anxiety. The NHS goes even further, saying, “Exercise is the miracle cure we’ve always had.”

Get up!
With many of us working longer hours and taking fewer breaks, we’re not always as active as we could be. A lot of us spend the majority of our day sitting down; either at a desk, on transport, or in our leisure time. Research suggests that many adults spend more than seven hours a day sitting down, and it’s this lack of physical activity that can have an impact on our mental health. The Royal College of Psychiatrists state, “The mind can’t function unless your body is working properly.”

Get out and about
But don’t worry, there’s plenty we can do to get our recommended daily dose of exercise and help look after our mental health. You could take up a new sport or hobby, cycle to work instead of taking the train, or even just get off the bus a stop early and walk the rest of the way. Check out the BBC’s Get Inspired website for more ideas and practical guides on what you can do.

Get moving
The NHS recommends that adults aged 19 – 64 get at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous aerobic activity. It might sound like a lot, but you only need to do a small amount each day to reach that goal. And you don’t have to run a marathon to hit your target either – 30 minutes brisk walking, five days a week counts as your 150 minutes of moderate aerobic activity.

It’s important to make sure we look after our mental health, and exercise can help do just that. So, whether it’s a taking up a new sport, restarting an old hobby, or just taking a brisk walk to the shops, a little exercise can go a long way.

Taking care of the grandkids and your State Pension

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The school term is well underway, those new uniforms are starting to fit a bit better and everyone is getting settled into a routine. Working parents will also be weaving together a complicated web of formal childcare combined with help from friends and family to cover the school run and after-school care. Pension planning falls off everyone’s priority list, as school costs and practicalities need immediate attention. However, there is a little-known National Insurance provision that could offer a bit of help to some of the unpaid army of grandparents, aunties and uncles helping out with childcare at any time of the year. And what better time to look into it than today, National Grandparents’ Day.

Entitlement to the State Pension is linked to an individual’s National Insurance record over their working-age lifetime. Employees and self-employed workers pay National Insurance contributions from their earnings. But for people claiming benefits due to illness or unemployment, National Insurance credits are instead available to maintain entitlement to the State Pension.

Many people have an incomplete National Insurance record for myriad reasons: gaps in paid employment, periods of earning below National Insurance thresholds, time spent living abroad, or early retirement or redundancy. An individual with an incomplete National Insurance record can pay voluntary National Insurance contributions in cash, buying their entitlement to a full State Pension with top-up payments before they reach State Pension age.

However, for some grandparents (and other family members who provide childcare) there may be another option. Formally known as the Specified Adult Childcare Credit, these National Insurance credits are transferrable from a main parent or carer to a grandparent or other family member who provides some childcare for a child under 12.

Child Benefit is available to anyone responsible for a child under 16 (or 20 if in education or training) and includes National Insurance credits for the parent or carer. It is these credits that may be available to transfer, as long as the original recipient doesn’t need them. In practice, childcare is often necessary because a main parent or carer is at work, and so is already making National Insurance contributions from their own earnings. This means that the main carer does not actually need the National Insurance credit that comes with Child Benefit, and so it can be transferred to someone else who does need it.

The National Insurance credit can be claimed by a wide variety of family members or their partners. It’s available for any week or part week of childcare, and for any number of weeks in a year. Applications can be back-dated to 2011, plugging a sizeable gap that might otherwise cost hundreds or even thousands of pounds in up-front voluntary contributions.

For anyone considering voluntary cash payments to plug gaps in an incomplete National Insurance record, completing a very simple form might provide a no-cost option to build a full State Pension entitlement.

The factsheet and form are available from the Department for Work and Pensions website, which also details the helpline number for questions about your own circumstances.

What is 4me?

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We all have diverse needs when it comes to our physical, mental and financial wellbeing, and research shows that many of us would like help from our employers in these areas.

And that’s where 4me can help.

4me is an online tool that can help you to think more about your overall happiness and how you can get the best out of your job, your cash, your workplace benefits and more. Whatever your age, and wherever you are on your savings journey, 4me will point you in the right direction.

In 4me, we don’t use confusing jargon, and you’ll only see the information most relevant to you. There are topics tailored to your age group and it takes account of what savings you already have. Even your paperwork and terms and conditions are stored on the bookshelf so you won’t have to go searching through your ‘filing’! There’s also a library of short videos and interactive tools, all designed to guide you through the decisions you might face at any stage in your life.

  • 18-29? Stay in! – this is where your retirement journey begins
  • 30-49? Pay more in – start to build up your savings and plan  how much you need to save for the future
  • 50+? Shape and access – consider if you’re on track for the retirement you really want and think about how you might want to spend your money

The aim of 4me is to fully equip you with the tools you need to plan and make well informed decisions about your future. Speak to your employer today about the benefits of 4me, or head over to the website to find out more.

Six ways to set personal goals

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With the New Year celebrations now behind us, lots of us are now looking forward to the year ahead!

And if your resolutions didn’t get past the first hurdle, then maybe now is a better time to reassert your will on personal improvement and goals.

Why not go for that dream promotion, or train for a muddy race? If you want to eat better you could sign up for a cookery class and you’ll even meet some new people in the process. The choice is yours, but the real question is: how do you stick to it?

Here are six ways to make an effective plan:

  1. Make your goal specific – when you have a clear goal in mind, you have a better focus on what needs to happen. For example, if you want to save more money, then set a realistic target amount and visualise what that money is going to be spent on… eventually.
  2. Measure it – it’s great when you can see your progress as it is a clear indication that you’re on the right track. If you want to lose weight, set yourself a goal weight and date to achieve it by, and use a fitness app to track your weight loss – it can help to motivate you.
  3. The goal should be achievable – when setting targets, you should be realistic about them, otherwise you will be disappointed if you don’t get there. Large-scale goals might be motivational in the beginning, but if the effort required to achieve them is unsustainable, you’ll feel worse than when you started out. Try breaking down big goals into bite-sized pieces and celebrate your small achievements!
  4. Be realistic – think about the timeframe of your goal. You may want to set long and short-term targets such as fitting into your old jeans or being race ready for a marathon which is six months away.
  5. It should be exciting – setting a goal that you’re not really bothered about will demotivate you, so make sure you don’t lose interest. Remember to visualise the end result often to keep up those levels of motivation.
  6. Record it – keep a diary of certain milestones during your journey, or log your progress on an app. You will be able to look at how far you have come and it will serve as a reminder for why you set those goals in the first place.

Embrace some Danish wellbeing to see you through the Christmas chaos

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As the festive season ramps up to fever pitch and we’re all frantically trying to organise our family, holiday, work and home, there doesn’t seem to be much time left to do anything much else apart from sleep.

But it’s exactly at this point when the stresses and pressures of life are at their highest, that the Danes focus on finding moments of ‘hygge’ (pronounced hoo-gah) to ensure that they enjoy some calm comfort amidst the tumult.

A sense of wellbeing

Hygge: wellbeing, comfort, cosiness and enjoying the simple pleasures in life.

The exact meaning of hygge is almost impossible to determine, but is generally described as wellbeing, comfort, cosiness and enjoying the simple pleasures in life. Enjoying a hygge moment could be indulging in a quiet night in with hot chocolate and a good book, but it could equally be enjoying a cycle ride outside in the fresh air. Although the activities are seemingly unconnected, they both feed into a holistic sense of wellbeing – nourishing the mind and body with goodness.

Work life balance

This idea of general wellness also has a solid focus on maintaining a strong work life balance which sees the majority of Danes starting work at 8am and finishing at 4pm, Monday to Friday. The Danes begin and end their working day early to make the most of the daylight hours, especially in winter, and simply don’t stay late after work, placing great value on time spent at home with their family at the end of the day. The OECD Better Life Index states that ‘only 2% of employees work very long hours’ which is significantly less than the OECD average of 13%.

Work related stress

This work ethic is the accepted norm in Denmark and goes some way to avoiding underlying expectations to work longer than contracted hours to ‘get the job done’ which are more prevalent in the UK. It’s clear to see the correlation between a poor work life balance and increased stress levels, and this is highlighted in our recent Why BWell survey with 25% of UK respondents saying that they struggle to manage workplace pressure. Alongside this a third of people surveyed said that they believe their job has a negative impact on their mental health, and 20% admit they don’t get regular exercise.

Clock off and check out

There’s definitely something to be said for making some time for a hygge moment or two in the face of such statistics, and to help with navigating the most overwrought time of the year. Perhaps adopting a strict rule of clocking off on time most evenings to ensure you make it home to eat dinner with your family, or being mindful about creating joy in life’s everyday moments will be just enough to help you keep your ‘balance’ right through to the New Year.

Why BWell? If you’re interested in reading more about the current state of workplace wellbeing in the UK, you can download a copy HERE. 

Work-life balance: achieving the happy medium

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If you frequently surface from looking deep into the eyes of your work laptop to find that 6pm silently slid past more than an hour ago, or if the first thing you think about when you wake up is the email you sent late the night before, it is likely that your work-life balance is looking rather unhealthy.

Research by the Mental Health Foundation has found that more than 40% of employees neglect other aspects of their life because of work, and nearly two thirds have experienced a negative effect on their personal life including mental health problems, physical health issues, relationship and home life problems as well as a general lack of personal development.

There are measures that we can all put in place to try and refocus on working to live, rather than living to work, but with self-discipline and taking a firm stance top of the agenda, be prepared to toughen up!

40% of employees neglect other aspects of their life because of work.

Speak up

If your workload is unreasonable, and increasing demands are resulting in more overtime than home-time then you will need to find a way to tell your employer. If they aren’t aware that work expectations are too much, then they can’t help you.

Protect yourself

Work-related stress can result in mental health issues, so make sure you have measures in place to combat it. Make time for your hobby, exercise and social life to help ease the pressures of the working day and don’t cancel because you ‘need’ to stay late at work!

Shut off

Easy to say but often difficult to do. As you leave the office (on time!) make sure you mentally acknowledge that you have ‘left the building’ so you have effective closure at the end of the working day. Don’t look at your work emails after your official ‘home time’ and if you absolutely MUST take work home, then confine working to only one area of the house so that you can close the door on it when you’re done.

Time out

Eating at your desk might seem like the ideal way to be more productive, but it’s actually better for you to take a proper break away from your desk. Taking a walk will also raise those endorphins and help raise your productivity for the afternoon.

Work smart

Not hard. You’ll need to be very self-disciplined with your workload and prioritise effectively, but efficiency means you should be able to finish on time . . .