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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

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/

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!

Dry January – swap your cocktails for mocktails!

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It’s safe to say things are tough at the moment, and the thought of giving up one of life’s small pleasures for the whole of January might feel like the last thing you want to do right now. But taking part in Dry January is a great way to rest and reset your body and mind.

According to Alcohol Change and the Royal Free Hospital, there are lots of benefits of giving up alcohol for a month:

  • 70% of people reported better sleeping habits.
  • It can reduce blood pressure.
  • Giving up alcohol for 30 days can lower cholesterol.
  • 86% of people participating saved money over the month.

If you’re participating in Dry January 2021, but stuck for ideas when it comes to choosing a Friday night tipple, why not try one of our five favourite alcohol-free recipes?

While the evenings are dark and cold, sometimes there’s nothing nicer than curling up on the sofa with a cup of tea. As an alternative, why not try this warming Chai tea recipe?

Not everyone loves a cocktail (or wants a cup of tea in the evening!), so luckily, alcohol free beers, spirits and wine are now widely available if you still fancy the taste of your favourite drink, without the alcohol.

Giving up alcohol for the month isn’t easy, especially given the current climate, but by taking part in Dry January you’re being kind to your body and mind.

If you’re already taking part, let us know how you’re getting on? What’s your alcohol-free drink of choice? We’d love to hear in the comments below!

21 wins for 2021

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New Year’s resolutions, make them? Hate them? Break them?

According to YouGov, 28% of people who made New Year’s resolutions this time last year failed to stick to any of them. While this isn’t surprising, it’s safe to say 2020 has been a year like no other and many of us can’t wait for it to be over. While I’m hoping for a brighter and better 2021, I’m making a resolution NOT to make New Year’s resolutions this year.

Instead, in 2021 I’m going to focus on 21 that are likely to increase my wellbeing and give my mental health a boost:

  1. Go on a short daily walk, being mindful of my surroundings.
  2. Read a book that I loved in my childhood.
  3. Show my unfinished craft projects some love.
  4. Take time for myself as often as possible.
  5. Watch films that make me happy.
  6. Take part in the 1p savings challenge.
  7. Build myself a self-care routine.
  8. Organise my at-home workspace.
  9. Go for regular runs.
  10. Have daily time away from screens and technology.
  11. Write down the things I’m grateful for.
  12. Check in with friends and family regularly.
  13. Borrow a friend’s dog and go for regular walks.
  14. Try a new sport.
  15. Create an at-home spa day.
  16. Have a picnic lunch.
  17. Try out new recipes and create my own takeaway.
  18. Send a written letter to a loved one.
  19. Prioritise my sleep.
  20. Focus on the things that bring me joy.
  21. Spend more time outside.

These 21 small wins will remind me to focus on my wellbeing and encourage me to be kind to myself. 2020 has been hard enough for us all, so remember to take time for those little things in your life that spark joy and try not to sweat about goal setting for 2021.

What things are you celebrating this year? Let us know in the comments below.

 

Stress doesn’t isolate during a pandemic

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The temperature is dropping, the nights are drawing darker and winter is on its way. The clocks going back at least gives us an extra hour in bed, yet many just want this year to be over.

“Almost one in five adults were likely to be experiencing some form of depression during the coronavirus (COVID-19) pandemic in June 2020” just one of many distressing facts from the Office for National Statistics regarding mental health during the COVID-19 pandemic. 

The statistics go on to highlight that “Feeling stressed or anxious was the most common way adults experiencing some form of depression felt their well-being was being affected.”

Stress is common place in life, whether it’s small doses motivating you to reach your goals, or it’s become overwhelming and potentially harmful to your wellbeing.

In any normal year dealing with stress can be, well… stressful. It speaks volumes that there is a week dedicated to helping us handle stress.  2020, however, is no normal year.  This is a year where we made the home our office, acted as substitute teachers to our children and had to endure seeing our loved ones through windows and screens. 

How are we meant to cope with stress during a time when each day is more unpredictable than the last?  Take a look at my tips to help you keep on top of stress during the pandemic:

Keep active

Exercise can be a great way of not only keeping your body active, but also your mind.

That doesn’t mean you need to spend hours in the gym or running marathons, but your mind will also benefit if you can set aside some time every day for some form of physical activity. 

A high octane workout not your thing? Maybe some yoga, meditation or simply a walk – all of these can help relieve stress.

Sing

Hear me out on this one (not literally as singing isn’t my forte) – singing, or listening to music has been known to greatly relieve stress.

Think of all the times you’ve had a song stuck in your head, it’s pretty difficult to think of anything else!

Even if it’s only for a couple of minutes a day, relax, pop some music on and maybe even have a singalong.  Can anyone really stay stressed singing along with the Backstreet Boys?

Take a break

The boundary between your work and home life is probably a bit blurred at the moment, so it’s important to make sure work doesn’t take over. Take the same breaks from work as you would if you were in the office.

Just five minutes away from your desk to stretch your legs and step outside can work wonders.

Connect with people

Keeping in touch with the people we love is important for our mental wellbeing. With lockdown, self-isolating and many other new rules put in place, it only seems fitting that the most streamed song of 2020 starts with the lyrics “I been on my own for long enough” as I’m sure that’s how many of us are feeling. 

While we can’t all meet face to face, we have many other ways of keeping in touch right at our fingertips – pick up the phone, send a quick text or maybe even go live on webcam.  We don’t need to feel alone and keeping in touch regularly with friends, family and colleagues can help ease feeling of isolation and loneliness. 

Who knows, you could even make ‘webcam Wednesday’ a thing!

Challenge yourself

Are you up for a challenge? Maybe there’s something you’ve always wanted to do but have never got around to, like learning a new language, an instrument or maybe finally putting together that 40,000 piece jigsaw puzzle. 

Taking up a new challenge can help you focus on something else. I personally completed my first half marathon in lockdown and even though the race was virtual, my sense of achievement was not.

Look after yourself

At times like these, it can be easy to take up a few unhealthy habits.  Excessive drinking or smoking might provide temporary relief but they will only enhance your stress levels in the long run.

Try to maintain a healthy, balanced diet, make sure you drink enough water and get plenty of sleep. 

Talk about it

Pandemics aren’t something we’re used to dealing with, so it’s normal to feel stressed.

Talking to others about how you feel can be beneficial for you and maybe them as well. Whether it’s a friend, work colleague, family member or a professional, having someone to talk to can help you to feel less stressed about it all.

You can find information on the NHS website if you feel you need some extra support.

The pursuit of happiness (at work)

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On average we spend almost 40 hours of every week at work. With such a large percentage of our lives spent working it makes sense to try to make sure we’re as happy as we can be while we’re there. The International Week of Happiness at Work website tells us, “When you’re happy, you’re healthier, more vital, more cheerful, more social and more successful.”

Some studies have shown the key to being happy at work is resilience. Resilience is broadly defined as the ability to bounce back and adapt to hardships and set-backs. At work, resilient people are better able to deal with the demands placed on them, especially where those demands might mean dealing with constantly changing priorities or a heavy workload.

How do we become more resilient?
We’ve all been there – getting annoyed at something or feeling stressed at work. It’s completely natural, but it’s how we manage these feelings that can be really beneficial.

A healthy overall lifestyle can help – plenty of exercise and a healthy diet, but the key to greater happiness at work is becoming more resilient in the face of adversity. Developing an awareness of what we can and can’t control can help us manage how we feel and in turn build resilience.

In his book The 7 Habits of Highly Effective People, Stephen Covey identifies the circle of control, the circle of concern and circle of influence. He highlights that proactive people focus on what they can do and can influence (circles of control and influence) rather than focusing all their energy on things beyond their control (circle of concern). This can help avoid feelings of victimisation and blame.

Covey believes reframing things we’re annoyed about, seeing them as challenges to be embraced and focusing on what we can control, will actually enable us to make effective changes. And if you do this you’ll find your circle of influence starts to increase – others will see you as an effective person.

Getting social
Just as important as taking positive actions to address problems is developing relationships with others – cherish social support and don’t be afraid to ask for help. You may not have direct influence over something you’re concerned about, but you may know people who do. Your team can have a wider circle of influence than you as an individual so build those communication skills – they really are important.

As well as building your support network you should also set goals, both individually and as a team. This also helps improve transparency and communication within the team. And celebrate reaching your goals, give yourself the credit you deserve and recognise your achievements.

Something on your mind
Mindfulness, amongst its many benefits, can also help build resilience. An awareness of the moment can help you stay present and manage your reaction to challenges.

Mindfulness doesn’t need to be 90 minutes of meditation, it can be as simple as taking a minute to pay more attention to the present moment and to your own thoughts and feelings. Apps like Headspace and Calm have loads of mindfulness exercises to suit you and your lifestyle.

What do you think the key to happiness at work is? Share your hints and tips in the comments below.

Let’s talk about loneliness

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The current coronavirus pandemic and resulting lockdown has presented us all with challenges, and for many of us it’s brought the challenge of loneliness into sharp focus.

Working from home and only being allowed to leave for essential travel and shopping has increased these feelings of loneliness. And with loneliness having a detrimental effect on our mental health, it’s really important we look after ourselves and each other.

Creating an awareness of the challenges we face is exactly what Loneliness Awareness Week is designed to do. Hosted by charity the Marmalade Trust, Loneliness Awareness Week takes place this week, 15-19 June. This year’s campaign aims to “empower everyone to understand loneliness one conversation at a time.”

What can we do?
Communication is key, so the Marmalade Trust recommend the following three ways to get involved:

  • Social media
    Share a post about loneliness, your own experiences or even some tips to help others. If you’re not sure what to say but you want to show your support, you can download and share one of the Marmalade Trust’s social media graphics and include the hashtag #LetsTalkLoneliness.
  • Build your understanding
    Check out the Marmalade Trust’s Loneliness Awareness Week website to develop your understanding of loneliness and learn how you can help others feel more connected. They have loads of ideas for reaching out to others at home, at work and in the community – from hosting weekly catch-ups and sending letters, to creating Whatsapp groups and joining clubs.
  • Pledge
    You can sign the Marmalade Trust’s loneliness pledge here. They’re also happy for you to share their graphics on your Facebook or Instagram stories to help keep the conversation going. And don’t forget to tag friends who’ve helped you when you’ve felt lonely.

The more people we can reach, the more people can join the conversation!

It’s good to talk
Although lockdown might not have been a positive experience in itself, hopefully we can take positives from it. Maybe we’re all now more aware of loneliness and what we can do to combat it? We’re not saying you should try to strike up a conversation with every stranger you meet, but you can make sure you speak to your friends and family.

If you feel loneliness is starting to affect your mental health and wellbeing make an appointment to see your GP to make sure you’re getting the right support.

5 ways to look after you mental health while at home

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Our daily lives are almost unrecognisable in comparison with a couple of months ago. If you’re lucky enough to be working, it’s likely you’re  now working from home and  finding new ways to do your job, as well as interact with colleagues and loved ones. Spending most of your time indoors can bring its own challenges though, so we’ve put together our top five tips to help you look after your mental health.

Keep active
Exercising can have great benefits for your mental health because the release of endorphins during physical activity can help lift your mood. The latest Government guidance says we can go outside to exercise, so you can use this opportunity to stretch your legs and breathe in some fresh air. Don’t feel the pressure to run, cycle or do anything too strenuous if you don’t feel up to it though – do what’s right for you. The NHS recommends 150 minutes exercise per week, which can be done by walking. But if you’re looking for some inspiration for home workouts, we’ve got a whole blog about them here. Also make sure you get up from where you’re working and move around regularly – at least once an hour!

Communication is key
Working from home can leave you feeling quite isolated, so it’s important to stay connected with other people. Regular chats and reassurance from others can help calm feelings of anxiety, so use video calls where possible. Apps like Skype, Zoom, FaceTime and WhatsApp all allow you to see your colleagues and friends face to face. And it might sound obvious, but just because you can’t see your colleagues and loved ones, doesn’t mean they’re not there.

Create a good working environment
It can be hard to replicate your office set-up at home, but our top tip is to try to create a space where you want to work. Natural light and fresh air, as well as a good desk chair and correctly set-up screen will help you feel more comfortable. Try to personalise your space with photos and desk plants. Bringing nature into your life can benefit your mental wellbeing by improving your mood, reducing feelings of stress or anger, and help you feel more relaxed. And if you can, try to have separate work and living spaces – this will help you distinguish between the two in your mind so you can ‘leave’ the office at the end of the day.

Keep your mind occupied with the right stuff
Find ways to relax, be creative and keep your mind stimulated with positive things. Whether it’s crafting, trying new recipes, writing or just putting some music on to sing and dance to, research has shown these activities can help boost your mental health. Arrange calls, catch-ups, and quizzes with your friends and family. Also, if the news worries you – try to limit how much you watch and read, and only from sources you trust.

Eat well and stay hydrated!
You might find your appetite changes slightly as your routine changes, but it’s still really important to eat regularly and stay hydrated. As well as the physical health benefits of a healthy diet, mental health charity Mind tell us eating healthily can improve your mood, give you more energy, and help you think more clearly. Try to eat healthy, well-balanced meals and plan in healthy snacks throughout the day that’ll stop you reaching for the biscuit tin. The same goes for staying hydrated – if you don’t drink enough fluid, you might find it difficult to concentrate or think clearly.

There’s lots of help and support available, so make the most of it! As well as the care network of your family, friends, and colleagues there are loads of free resources out there to help. Most companies have Employee Assistance Programmes to support their employees and there are also loads of great apps to help with mindfulness, meditation and relaxation techniques.

And finally, remember – we’re in lockdown. Just getting through this is an achievement in itself. So give yourself some well-deserved credit. Find what works for you and do that. Take care and stay safe.