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You take my breath away

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I’m no quitter!

Normally I’d see quitting as a personal failure but when it comes to smoking, I can stand tall and proclaim I am indeed a quitter. Everyone has their reason to quit – whether that’s financial, health related or something else – and reminding yourself of that reason is the main driver to helping you succeed.

The parting of, quite frankly, extortionate amounts of money was a factor for me, but it wasn’t my main reason for wanting to kick the habit. It was more the lack of control I felt. I’d naively convinced myself I wasn’t actually addicted and was only smoking out of choice. But as I realised I didn’t really have the control I thought I did, my enjoyment of smoking started to seriously deteriorate.

Having tried to quit on numerous occasions, the journey to being smoke free is probably one of the most difficult I’ve been on. While equally being one of the most rewarding.

Pack it in!

I put out my cigarette on a crisp new year’s morning and decided it would be my last. It was time. As I said goodbye to my trusted Marlboro lights, I gained a new companion – an electronic vape, complete with tobacco flavoured liquid. While it wasn’t quite the same as my long-term friend, it did help keep the cravings at bay.

Unbeknown to me though, a nationwide lockdown was on the horizon and I was very soon stuck inside and furloughed. If there was ever a time to give in to my cravings, here it was. My wife was still smoking, and I knew there was a pack somewhere in one of the draws. Fortunately, but rather frustratingly for me on the day my craving for a cigarette hit hardest, she’d taken them to work. Had she not, my journey would’ve come to an abrupt end and I’d likely be outside puffing away instead of writing this.

Today is the day

I slowly transitioned to nicotine free liquid and was vaping progressively less, until one day I just didn’t feel the need to pick it up. I was there. I’d reached the light at the end of a tunnel I never thought I’d get out of.

I’m now no longer at the mercy of nicotine cravings and I don’t (to my knowledge anyway) walk around with a distinct aroma attached to me.

So, whether you’re embarking on a solo journey or need some support, there’s never been a better time to start than now.

January 1 2020, around 9am was my last cigarette. And I very much intend to keep it that way!

Today I get to workout

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Today I have to get to workout

There’s no better time than New Year when it comes to making changes and self-improvement, right?

After the excesses of Christmas, many of us look to exercise to kick start a new health-conscious regime. And while the gym can be a great form of self-care, for some the idea of actually going can be quite daunting.

I see a lot of negativity on social media when it comes to the gym – people being made to feel unwelcome or concerned they’ll go viral if they do an exercise wrong. As someone who regularly goes to the gym (dare I say even enjoys it!) I understand the worry, but it’s worth bearing in mind this in no way reflects the gym community as a whole. Most of us are really supportive and encouraging!

So, if you’re about to embark on a ‘New Year, New Me’ resolution over the next few months, here are a few of my personal tips to help you navigate the gym.

Find your feet

Whether it’s day one or day 100, take a few minutes to familiarise yourself with your surroundings. Think of it like your first day in a new office, but instead of finding the coffee machine you’ll want to know where the water fountain or kettlebells are. By scoping it out, you’ll know exactly where to go for your next exercise.

Work out a plan 

Whatever your goals, a plan is vital. It’s why you’re going to the gym today. Some plans might be simple, but others (a Push, Pull, Legs split for example), need a bit more research and you might not know where to start. If you’re looking for something free, why not try an app like MyFitnessPal. It won’t create your workout but does give you a range of exercises to choose from so you can build your own and you can even save it in the app. For something more bespoke a personal trainer can create a plan for you, but this likely comes at a cost.

So whether you‘ve written it in your notepad, saved it on your phone, have it memorised or your trainer does, what’s the plan?

 

If you don’t know, ask 

Now you’ve got a plan, you’re ready to go. But just as you’re about to start your next exercise, you can’t remember the difference between Romanian and sumo deadlifts. No problem, just ask for help. If you don’t fancy asking someone or there’s no one around, just ask your phone. YouTube can be your best friend when it comes to exercise and is a useful tool for improving your technique. Remember, asking for help in any form isn’t a weakness.

 

Don’t sweat it

While we’re on the subject of phones, you can’t go far without seeing someone recording on theirs and the gym is no exception. But remember, most people are in the gym for the same reason you are – to workout. While there’s no guarantee you won’t end up in the background of someone’s video, my best advice is don’t sweat it and keep doing you!

 

Pump up the jam

Pump it up, while your feet are stompin’… Okay, that’s quite enough of that, but the point stands. Having a great playlist can motivate you to get your workout started, make it more enjoyable and might even be the difference between achieving a new personal best or falling just short. My playlist is a combination of heavy rock, dance, hip-hop and even some Greatest Showman for when the moment’s right (the moment is always right!).

Music not your thing? Why not try a podcast or audio book instead? Anything which gets you in the zone to help reach your goals.

 

The gym is a great place for you mind and body, it’s a place to focus on you. So next time you’re struggling for motivation remember, a workout isn’t always about building muscle or health, it’s also therapy. Go get yours.

 

How walking 1,000 miles can change your life

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As I sat on top of Pen Y Fan and poured myself a tea from my flask, I took in the Welsh countryside spread out around me and thought to myself ‘I can’t remember a time when I felt so free.’

This feeling of freedom isn’t something that comes easily to me. Having lived with OCD and Generalised Anxiety Disorder the whole of my adult life, my brain and body are used to living in a tightly controlled state of being. My anxiety was made even worse during the Covid-19 pandemic and I’m not surprised to find that according to Mind, 65% of adults with mental health problems have said it’s got worse since the first national lockdown.

Before the pandemic, I’d learned to live with my mental health condition fairly well and although it still affected me, it didn’t stop me living my life. But once the first lockdown hit and we were being told we had to stay inside, things started to go downhill. OCD makes me feel incredibly out of control and living through an unprecedented situation where no one had any form of control was terrifying. I tried desperately to keep control of as many things as I could and saw it as my ‘duty’ to keep me and my husband safe from the germs and contamination all around us.

I washed and sanitised my hands constantly, scrubbed every surface with bleach and washed and Dettol-wiped everything that came into the house. I couldn’t hug or be near anyone which meant even going for a walk became impossible as I struggled to find routes where I could guarantee I wouldn’t see people. Life became closed in and I became increasingly more anxious and withdrawn.

Fast forward to the end of 2021 and a world ever so slowly returning to some form of normality. Throughout 2020 and 2021 I’d started taking medication and gone to therapy sessions to help me cope with the way I was feeling and as a result, I’d started to take my first tentative steps back into ‘normal life’. It was at this time I came across Country Walking Magazine’s walk 1,000 miles challenge and decided 2022 was the year I’d walk 1,000 miles.

Walking those 1,000 miles has been emotional, exhilarating and life changing. It’s taught me a few things along the way too:

  • Blisters are my new best friend (well they’re not but I’ve had to learn to live with them!).
  • Walking 36 miles in a day will break you. Back in May I walked from Corfe Castle to Weymouth along the Jurassic coast and whilst it was incredibly rewarding, it took me 15 hours and afterwards I couldn’t move for the next 2 days!
  • Rest days are just as important as walking days.
  • The UK is stunningly beautiful and there are so many amazing places to discover.
  • Getting lost is ridiculously easy but it does add on a few extra miles.
  • Life is for living.
  • OCD and anxiety no longer rule my life.

I have a new joy for life I never thought possible – I look forward to getting outside and feel like I’ve got my independence and my life back. While I might not walk 1,000 miles in 2023, walking has become a key part of my daily routine and is something I’ll always prioritise for my mental health.

‘Walking: the most ancient exercise and still the best modern exercise.’ – Carrie Latet

Hot letters – mastering your emotions…

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The internet is flooded with posts talking about the power of positive thinking and the law of attraction – who hasn’t been bombarded with ‘positive vibes only’ posts? But it’s not a new thing – even going back to the year 300 BC the Stoics touted the benefits of managing your emotions and the discipline of perception. And there’s nothing wrong with this, unless like me, you unwittingly supress your emotions.

And we often don’t realise we’re doing it. For example, I have a disagreement with someone, and in the moment I feel a flood of anger, but also know the futility of arguing, so I look for a different solution, a compromise or perhaps I just walk away from it. In my rational mind I know this is a more enlightened way to behave, arguing solves nothing, and besides we’re probably both right to some degree…

Putting your emotions in a box won’t solve anything
That’s where some people leave it, they move on and think about something else. But this can come back to bite you…it can leave you in a rather uncomfortable place days or sometimes months later when you notice you’re a bit down, feel like crying or you absolutely lose it with someone over something relatively minor and have no idea why.

Well, it turns out that’s a build-up of suppressed emotions. Suppressing your emotions means you’re literally putting them in a box over there and importantly, not acknowledging how you feel – that uncomfortable sensation of anger, annoyance, or injustice, for example. After a while of doing this, you eventually run out of room to push any more emotions down and finally they erupt to the surface. Most people also fail to connect this eruption to the earlier, incremental incidents of emotional stockpiling.

The true meaning of stoicisim
The Stoics understood the power of not reacting to knee-jerk emotions (usually the first angry or negative emotions evoked by a situation) but focused on building the fortitude to wade through an unpleasant emotion instead. This included reframing or telling a different story about incidents to lessen their emotional impact. But to truly achieve letting go of a knee-jerk emotion you have to feel it first then, and only then, can you let it go. Miss out this important step and you’ve put an emotion in a box.

No need to send the ‘hot letter’
It’s well known that whenever Abraham Lincoln was angry with someone, he’d write a ‘hot letter’ telling them exactly what he thought of them…which he would then never send. He’d put it to one side and let his emotions cool. Writing the letter allowed him to vent his knee-jerk emotions in the moment and he was then able to consider the situation from a more balanced standpoint later on.

If you want to give writing an ‘hot letter’ a go, here are some emotive statements to help get you started:

  • I feel furious when/about…
  • I hate it when…
  • You are a complete and utter…
  • I feel sad when…

My Menopause Story

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  • Menopause symptoms

    Hot sweats

    Vaginal dryness and discomfort during sex

    Difficulty sleeping

    Fatigue

    Low mood or anxiety

    Depression

    Lack of focus

    Headaches

    Problems with memory or concentration

    Water retention, flatulence, bloating

  • Menopause symptoms

    Stomach pain

    Irregular periods

    Weight gain / slower metabolism

    Breast soreness

    Burning mouth syndrome

    Painful joints  / muscle tension

    Dizzy spells / pins & needles

    Thinning hair

    Increased facial hair

  • Menopause symptoms

    Gum recession

    Itchy skin

    Brittle nails

    Urinary incontinence

    Body odour

    Hay fever and allergies

    Heart palpitations

    Panic attacks

    Osteoporosis

    Irritability

    Loss of libido

The menopause pretty much affects all aspects of your life – like a total system meltdown. So it’s not surprising irritability and loss of libido feature on the list of symptoms, given all the rest . . .

The lists above include known symptoms women across the globe suffer during the peri-menopause and menopause journey. While I don’t claim to have experienced all of them, a lot of them are very familiar to me. Some I was aware of and was expecting – hot flashes, weight gain, irregular periods, loss of libido. Some, were frankly a nasty surprise (the flatulence, urinary incontinence, the emergence of a hairy jawline, the depression). The hot flashes, by the way, are like a gas water heater flaring violently into action.

Of course, the knock on effect has been a loss of self-esteem and my sense of self, who I am, all I have achieved. For me, it also coincided with a crisis of confidence in my career and my ability to hold down a senior role.

Cultural expectations

The real kick is, as you are struggling to cope with crippling hormonal headaches, sleep loss, hot flashes and the like there’s an expectation to maintain a youthful appearance and a slim figure: eat less, much less! Exercise more, much more! Just as the menopause has robbed you of energy and willpower you’re encouraged not to ‘let yourself go’.

The media bombards us with images of the perfect older women who have held it together and still look amazing for their age. Good for them, but it isn’t truly representative of the majority of menopausal women. And because the menopause is a women’s issue, it is by default a minority issue – even though women represent 50% of people on the planet.

When will women’s health be prioritised?

So beyond Hormone Replacement Therapy (HRT), there is nothing available to alleviate symptoms and very little research into other methods. It is simply not a priority. HRT is not an option for me and my sister due to a history of breast cancer in my immediate family.

Juggling health, family and work

The menopause hit me like a steam train as my parents started to need additional support, and in my mother’s case, there was the increasing dementia as well as physical deterioration. Years of (sometimes) painful periods, the dangers and pain of childbirth are just the start of women’s health issues we all have to learn to cope with. The onslaught gathers pace during the menopause with juggling work, teenagers, ageing parents and a whole host of nasty symptoms.

Light at the end of the tunnel?

I can’t say I am through the other side of my menopausal journey even now – the whole process can take around 10 years – 10 years! But fingers crossed, I might be close. I haven’t had a period for more than 20 months. The hot flashes that come and go for months at a time have stopped again over the last few weeks and I am sleeping a little better. I haven’t had to change my sweat-soaked pyjamas or the sheets in the middle of the night for a while now. Oh, and the frequently recurring breast cysts I used to get have stopped.

But the menopause is wholly unpredictable and you never know, some of this might come back again at any time.

For information about menopause and other aspects of aging women’s health, visit https://www.imsociety.org/

 

How not to panic through a pandemic and other things my mental health has taught me…

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When was the last time you had an anxious thought, a squirmy feeling in your tummy, or a complete lack of interest in doing things? Yesterday? Maybe last week? For most of us we experience these common, uncomfortable feelings regularly, but they usually pass pretty quickly.

 

However, if you’re one of the 1 in 4 people in England who experience or live with a mental health problem, you’re probably only too familiar with these feelings and understand the toll mental health problems can have on your wellbeing. It’s not just anxiety; mental health issues can take many forms, from depression to psychotic disorders. It’s nothing to be ashamed of and World Mental Health day is a great opportunity for us all to start talking openly about our own mental health.

 

My name is Rachel and I’m one of the 1 in 100 people living with Obsessive Compulsive Disorder (OCD). For years I hid my disorder because I was ashamed and afraid of being judged. OCD is a mental health condition often misunderstood as a love of organisation, when in reality sufferers experience frequent intrusive and unwelcome obsessional thoughts (OCDUK).

 

The Coronavirus pandemic has been challenging for us all, but throw in OCD and it’s added a whole extra set of complications for me. While many of us feel like we’re coming back to life after many months of lockdowns, I’m struggling (like so many others) with the idea of ‘the new normal’ and going back to the life I lead before.

 

It’s taken me a long time, but I’m slowly getting back to my ‘normal’ with the help of medication and a therapist. While this journey I’m on has been tough, I’ve learnt a lot of things along the way:

 

  • It’s ok not to be ok: If you’re struggling, reaching out to your friends and family can help take some of the burden away. Sometimes it’s easier to talk things through with someone you don’t know – organisations such as Mind, OCD UK and Samaritans gave me some practical ways to look after my mental health.
  • If it feels scary, it’s probably good for you: Having OCD means I overestimate threat, often catastrophizing to the worst possible scenario. In the past it’s been all too easy to stay in my house where I feel safe, but by pushing myself to do the scary things (going for a walk, to the shops or to visit a friend) it makes each experience easier and quietens the fear monster in my brain.
  • Slow and steady wins the race: Sometimes when you’re on the recovery journey you can fall into the trap of either not doing anything, or doing too much! I’ve found tackling one scary thing at a time gives me the best rates of success but I’m also mindful that sometimes a quiet day on the sofa is exactly what my mental health needs.
  • Speak up: In the past, I haven’t told people when I’m uncomfortable or struggling with a situation. The pandemic has forced me to be honest when I’m having a hard time – with myself and with others. Being open about my struggles has helped my family, friends and colleagues understand why I might be acting ‘strangely’ so they can help me through those tough situations. It also takes away the stigma and makes conversations about mental health easier.
  • Be kind to yourself: Probably the most important thing I’ve learnt is to be kind to myself. We’re living in unprecedented times and it’s ok to find things hard sometimes.

 

Focusing on the people and things that bring me joy and comfort has allowed me to push forward with my life, one small step at a time. The pandemic might not be over yet, but for me, life is starting to feel sunny again.

 

If you’re struggling with your mental health or you’re affected by any of the issues I’ve talked about in this blog, you can call Samaritans on: 116 123 or visit their website: www.samaritans.org/

4me blog 2021 Olympics

Faster, Higher, Stronger – Together

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It might be a year later than billed but the Olympics certainly delivered when we needed it to.

With around 11,000 athletes across 206 countries, competing in 339 different events from 41 sports (including 5 new additions), the Olympics really has something for everyone and Great Britain has become accustomed to Olympic success.

Beijing 2008, 51 medals – 19 gold. London 2012, 65 medals – 29 gold. Rio 2016, 67 medals – 27 gold.

This time around UK Sport set a target of 45 – 70 medals and Team GB did not disappoint.

While they’ve consistently delivered at the Olympics, there’s so much more to many stories than just the medal at the end – we’ve highlighted a handful which captured our attention this Olympic summer.

#teamgreatknitting
Tom Daley – Thrust into the spotlight in 2008 in Beijing when he was 14, he’d yet to win gold. Now 27, Tokyo would be his fourth attempt. His dive won gold, his knitting won the internet. Tom learned to knit before the Olympics to help him stay calm – it seemed to work as, with the gold and bronze medals he picked up in Tokyo, he became the first Team GB diver to win four Olympic medals. He’s certainly the first to knit a cardigan while waiting for his next event.

BMX girls have a lot of fun
Beth Shriever – 2017, drops out of the British Cycling programme due to no funding for women’s BMX. 2021, Olympic BMX champion. With no funding from UK Sport, Beth worked as a teaching assistant and used crowdfunding to help get her to the Olympics. She returned to the cycling programme in 2019. She returned home from Tokyo in 2021 with Team GB’s first Olympic gold medal for BMX.

Worth her weight in silver
Emily Campbell – There was a little wobble of the knees, a steadying smile and then a beep. Britain had its first ever female Olympic weightlifting medallist as Emily won the silver medal. Only five years ago Emily hadn’t done any weightlifting and was working full-time with children with special educational needs. With no funding, she worked and received help from her community. Fast forward to 2021 and we have our first female Olympic weightlifting medal.

The Sky’s the limit
Sky Brown – At 13, the youngest professional skateboarder in the world. Sky had to overcome two huge obstacles to even make it to the Olympics, a life-threatening crash and her reluctant parents. In spring 2020, Sky suffered fractures to her skull and broke both her left wrist and hand after falling from a skate ramp. Just one year later and, after failing her first two runs, Sky landed the kickflip indy on her final attempt. As with the first two runs she slid down the bowl on her hands and knees, but this time she slid with joy. Had the Olympics taken place as planned in 2020, Sky likely wouldn’t have made it. 2021 she’s Team GB’s youngest ever Olympic medal winner.

Overall Team GB brought home an impressive haul of 65 medals from Tokyo, with 22 golds, 21 silvers and 22 bronze medals.

Of course we cheer all our athletes on for the win, but for some even the taking part is an achievement which shouldn’t go unnoticed.

As the closing ceremony ends and Tokyo passes the Olympic baton to Paris – we wait to see what 2024 has in store for Team GB, not just in terms of medals but also the story behind it.

Over to you Paralympics – in the words of Jonny Brownlee – “Olympics? Completed it.”

Swimming into the open

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If there’s anything the pandemic has taught us, it’s to look for alternative ways to keep fit and look after our mental health. Open water swimming has done just that for me! It’s been a favourite pastime of triathletes and others in the know for many years now and there are loads of lakes geared up to cater for the increased interest in getting out into the water.

I’m a big fan of it, but why should you consider open water swimming?

Physical Benefits

  1. Natural high – our brains release endorphins to reduce any discomfort from the cold water, which in turn generates a natural high!
  2. Improved immune system – open water swimming can induce the body to produce more white blood cells and anti-oxidants leading to a more robust immune system
  3. Increases Metabolism and improves circulation – our bodies burn more calories in an effort to keep warm in cold water thereby improving our metabolism. And the cold also forces the heart to pump harder to circulate blood around the body to raise our body temperature.
  4. Improves sleep – swimming’s an excellent form of exercise. It uses most of your muscles, giving you a full body workout, which means your body should be tired by bedtime and lead to a deeper sleep.
  5. Improves your posture – swimming strengthens your back and shoulders thereby improving your posture.
  6. Increases your fitness level – repetitive strokes and the water resistance naturally improves your fitness and muscle strength over time. Water also allows you to get a full workout with low impact on your joints.
  7. Reduces risk of chronic illness – swimming will reduce your chances of developing heart disease, type 2 diabetes, or a stroke. Regular swims at least once a week are known to bring down blood pressure, cholesterol levels, reduce fat disposition and inhibit blood clotting!

Mental Health Benefits

  1. Sense of achievement – certainly the first time you set foot in the water you’ll feel slightly crazy for agreeing to try it. But by the time you re-emerge after your swim, you can look back at the lake and see how far you have swum and gain a great sense of achievement.
  2. Stress-busting – escaping the daily grind to a peaceful lake, away from computers, screens, people and traffic, allows you to take a complete break from a hectic schedule. Swimming is a peaceful and relaxing form of exercise.
  3. Boosts happiness – the natural high, improved health and physical fitness and exposure to nature can help your happiness levels.
  4. Meet new people – the high people get from swimming in lakes and rivers has a noticeable knock on effect in making people more open and friendly. You’ll notice people you encounter at open water swimming locations are quicker to chat to strangers and share their experiences.

If you’re bitten by the bug, you can join one of the many groups who swim together.

What Do You Need?
To start open water swimming, you need to be able to swim a minimum distance unaided, usually around 400 metres. Remember, there are no sides of a swimming pool to hold on to, so you need to be a relatively confident swimmer. If you’ve not swum in a while, go to your local pool to increase your fitness before trying your first open water swim.

Most open water venues will need you to undertake an induction session to prove you can swim before you’re set free in the lake. The lakes are normally set up with a clearly defined loop marked by buoys. At the larger venues, there may be more than one loop giving you the option to complete different distances depending on your competence and ability.

An organised open water swimming venue will stipulate that swimmers need to wear a wet suit to get in the water, a brightly coloured swimming hat and/or a tow float so that the safety kayakers or life guards do not lose sight of you. During the summer, the temperature of the water will increase and swimmers can switch to wearing just a swimming costume or trunks.

Different venues have different minimum ages, with some places allowing children as young as 7 who have the ability and are accompanied by an adult to swim.

Where To Do It?
A google search will pull up the options local to you, but here are some links to help you get started:

Please note that there may be venues in your local area which are not listed, so try a targeted search to get a full list of locations close to you.

…and if swimming in your local lake with safety kayakers becomes far too tame for you, there is the option to crank it up a notch and embrace wild swimming.

Two people talking

The Big Listen

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As restrictions begin to lift across the UK and we edge back towards normality, it’s tempting to try to do everything all at once. We might feel the need to make up for lost time. We might even feel pressured into throwing ourselves back into socialising, shopping (in actual shops), mixing with other people we don’t know, just because everyone else seems to be embracing our newly regained freedom… It might make some of us feel completely overwhelmed where others are just a bit anxious about the thought of getting back to ‘normal’… whatever that is.

However we feel, it’s good to remind ourselves that we’re not alone.

There’s loads of support available if you find these feelings start to impact your mental health. From blogs and advice from the Mental Health Foundation, to podcasts and support with stress from Headspace.

On Saturday 24 July Samaritans are running their annual Big Listen campaign to remind us they’re here for all of us. Whenever we need them. 24 hours a day, seven days a week. You can follow all their activity on Big Listen day across their social media feeds – @samaritanscharity on Instagram and Facebook, and @samaritans on Twitter. Or you can check out their website for details of events taking place in your local area.

Opening up to talk about how we’re feeling can be daunting, but it can have amazing benefits too. Samaritans believe in the life-saving power of conversation – take a look at their Small Talk Saves Lives video.

If you’d like to volunteer for Samaritans checkout their website. And if you need support you can call Samaritans on 116 123 – calls are free and lines are always open.

One step at a time…

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The wind in your hair, the sun on your face and fresh air in your lungs! Ok, so going out for a walk isn’t always like that, especially living in the UK with our temperamental weather. But getting out and about in the countryside, or even just for a walk around your local area can be brilliant.

Living in central Scotland I’m lucky enough to be reasonably close, well a couple of hours’ drive or so, to Loch Lomond and Cairngorms National Parks – home to some of the most amazing scenery in the country. And being a keen hillwalker, these areas really are a ramblers’ paradise.

I’m a big advocate of getting outdoors and into nature, and having not had the complete freedom to do that during lockdown, has only reinforced my appreciation of the great outdoors. Walking itself can have loads of health benefits and nature has been shown to have a positive effect on mental health. For me, getting out into the countryside and hillwalking really helps clear my head, and I do find myself feeling grateful as I walk amongst the stunning Scottish scenery – it really is a sight to behold. Although I usually go hillwalking with other people and we talk about anything and everything, it’s often those fleeting moments of silence that I find I really enjoy too. Being able to appreciate the moment and take in the beautiful surroundings. Until writing this I never thought of it as practising gratitude, and it’s only now that I’ve reflected on it properly that I’ve realised that’s exactly what I’m doing – and I feel better for it.

Planning a big day of hillwalking can be great, and it’s brilliant to have something to look forward to. But even just getting out of the house for a trek round the block can help boost your mood and improve your mental health. We’ve all been limited in what we can do recently, but even a short walk can work wonders. And if, like me, you’re still working from home, it gets you away from your desk for a wee while if nothing else.

So with May being National Walking Month why not try to get out and about. You could get your friends and family involved and take part in a walking challenge, or just set yourself a goal to get out for a walk once a day. You don’t have to be venturing into the Scottish mountains to take part and you might just find you feel better, physically and mentally, thanks to a bit of regular walking. Let us know if you’re doing anything for National Walking Month and we’ll share your stories, hints, tips and fundraising pages on our social channels.

Walk All Over Cancer

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With spring just about here, it’s a great time to put your trainers on, stretch your legs and banish those winter blues. Cancer Research UK are encouraging us to “Show cancer who’s boss and join thousands of people across the world walking 10,000 steps every day in March to raise money for life-saving research.”

Our New Year’s resolutions may seem like a distant memory now, so a step challenge could be just what the doctor ordered. It can help us build up those good habits again and get out exploring our local area in (hopefully) some nice spring weather.

Cancer Research’s Walk All Over Cancer challenge could be just the thing to help motivate you to get those steps in and get outside for some fresh air and exercise. And raising money for such a worthy cause will give you an added boost of some feel-good factor too!

I think it’s pretty obvious from my phone screenshot that I, for one, need an extra push of motivation to make sure I leave the house every day… (shaking head emoji).

Walking can also have loads of health benefits – helping to boost your mental wellbeing, as well as your physical health. It can also improve your overall fitness, not to mention the endorphins released after exercise will leave you feeling great for the rest of the day. And in these strange times, it’s the perfect socially distanced activity too!

So why not sign-up and get your friends and family involved – maybe even get a bit of friendly competition going to keep things interesting? It could be for the greatest number of steps or the most money raised – check out Cancer Research’s dedicated fundraising site for some really good ideas.

Don’t worry if your phone doesn’t have a step counter already, there are loads of apps you can download to track your progress, including the NHS’s Active 10 app. You can sign-up here and let us know if you’re taking part by sharing your fundraising links in the comments below. Happy striding!

Reading – a window into wellbeing

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Reading and wellbeing go hand in hand and it’s something we’re passionate about in the 4meWorld team. As we go into a new year where looking after yourself is more important than ever, we wanted to share some of our favourite wellbeing reads with you.

Sam recommends The unexpected joy of being sober – Catherine Gray

Discovering a happy, healthy, wealthy alcohol-free life

Catherine Gray’s book, The Unexpected Joy of Being Sober, details her battle with problem drinking in a warm and light-hearted manner. While I don’t have a bad relationship with alcohol, I did feel the tips for cutting down consumption definitely resonated with me.

Gray discusses how much more enriched her life has become without alcohol and the book is packed full of facts for the ‘sober curious’.  It also signposts some great wellness social media accounts for those who want to live life a little more clear headed.

What I also found interesting was how many celebrities I didn’t know are teetotal, from Zac Efron to Brad Pitt. Sobriety doesn’t seem to have done them any harm!

The book may not have convinced me to go completely sober (at the time of writing), but when reaching for the next drink I’ve been left asking myself ‘Do you really need another’?

 

Max recommends Think like a monk – Jay Shetty (Audible version)

You don’t have to be a monk, to think like one

If ever we needed some actual practical help to calm our minds, increase resilience and cope with escalating levels of anxiety, it’s now! And for me, turning to the wisdom and experience of Jay Shetty in these dark days has made all the difference.

In his book Think like a monk, Jay offers inspirational insight into the often intense, conceptual lessons he learned during his time as a monk. And though it’s interesting to follow his journey to enlightenment, joy and mental freedom, the real jewel is his ability to apply what he learned to the daily mental exercises and advice he shares, and which we can all benefit from.

If you want to delve into and build your own hidden power, reduce stress, learn how to forgive yourself and others, release your mind from endless negativity or even just discover a bit of self-love, this book is a great first step. And if you’d like the enhanced experience of hearing these wise words straight from Jay himself, I’d highly recommend you curl up on the sofa with a cup of tea and listen to the Audible version so Jay’s words of wisdom can wash soothingly over you.

While I’m usually a fan of cover to cover reading so I can lose myself in the narrative, this book lends itself really well to return visits. You’ll find new cherries worth picking as well as those which become fruitful staples on your path to greater joy and a life filled with purpose.

In the spirit of well wishing, I’ll leave you with one of Jay’s many inspirational quotes: “Let’s not make happiness and success about the size of our homes, but about the size of our hearts; let’s not make it about gratification but gratitude.”

 

Rachel recommends No such thing as normal – Bryony Gordon

What my mental illness has taught me about mental wellness

In Bryony Gordon’s latest book No such thing as Normal, she uses her own experience of mental illness to compile a practical, compassionate guide to mental wellbeing. As a person who lives with Obsessive Compulsive Disorder (commonly known as OCD) and anxiety, I found this book refreshing, relatable and most of all helpful to my situation. Bryony isn’t afraid to talk about difficult issues and her chapter on Lockdown and its effects on our mental health is particularly poignant.

Bryony helps the reader put in place a practical plan to help them look after their mental health – including an incredibly detailed chapter on how to get help and what to expect when you make the brave decision to take that step.

I came away from this book feeling mentally stronger and I’ve since used some of Bryony’s tips and analogies to help me in times of struggle or uncertainty.

 

Sam recommends Love imperfect things – Haemin Sunim

How to accept yourself in a world that’s striving for perfection!

I came across this simply written, calming book in January last year. I can’t remember how I actually came to know about it, but I’m glad I found it. This book probably won’t tell you anything you haven’t heard before but even still, it made me reflect on my own life; the facades I present to the world, my capacity for empathy, pride, failure, and acceptance during life’s ups and downs.

The book, written by a Buddhist monk, is packed with wisdom and illustrated with real life stories on topics like career, relationships, and stress. Reading it was like being wrapped in a warm blanket – it somehow made me feel more happy, peaceful and content. I think it’s a book I’ll always keep on my shelf.

 

Allan recommends The Power of Now: A Guide to Spiritual Enlightenment – Eckhart Tolle

Living in the now is the truest path to happiness and enlightenment.

This book really struck a chord with all we’re going through just now. Eckhart Tolle encourages us to really appreciate the present moment and spend less time worrying about what might (or probably won’t) happen in the future.

During lockdown I know I’ve been guilty of letting my mind wander and worry about things I’ve no control over. The Power of Now explains how to enjoy the space we’re in, be present and enjoy what we’ve got right in front of us. He encourages us to really experience the moment, because in a second it’s gone and you won’t have the chance to enjoy it again.

 

We’d love to hear from you – what books have you been reading to boost your wellbeing? Let us know in the comments below!