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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.

Show yourself some kindness

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I was chatting with a good friend from uni a couple of days ago, when she mentioned she’d been asking herself some big life questions and worrying about them. Should she go backpacking instead of building a career, and if not now, when? Is she even in the right industry? Should she be looking for a long-term relationship, like most of our other friends?  

At times it can really seem that everyone else has a plan whilst you’re still drifting along with no clear direction. I’m sure the expectation to have ‘ticked things off the list’ by a certain time or age  – graduating, saving for a house, getting engaged or having children for example – can resonate with most people.

This got me thinking. I’d spent a bit of time reassuring her that no-one has a concrete plan, despite the pressure to be following one, and you can only do what feels best for you at the time. It didn’t take much on my part to show her some kindness . . .

This isn’t particularly ground-breaking – but our chat was a real positive mood booster for her. It made me consider how easily we’re able to be kind to others, yet find it much harder to be kind to ourselves.

So often we’re our own toughest critic – whether it’s tied up in making progress at work, the way we look, friendships or other relationships. Sometimes we say things to ourselves we’d never dream of saying to other people, so maybe next time you hear the negative internal monologue, take note and ask yourself –

How could I be a little kinder to myself?

Positive affirmations are a really popular way to train your brain to think positively. Our brains think the things we tell ourselves are true, and we can use this to improve our wellbeing and change our mental outlook.

A great positive affirmation I’ve seen online relates to body image. Try replacing ‘I have chunky unattractive legs’ with ‘I have strong legs that allow me to walk, run, and get the most out of life’.

And in the middle of this pandemic, I’m encouraging myself to replace ‘I am unfocused and not giving my best performance’ with ‘I am doing my best to get through a pandemic and working in a way that is best for me’.

It seems everyone I follow on Instagram has been baking loaf upon loaf of banana bread, embarking on new fitness regimes, and staying in touch with friends over a string of Zoom quizzes. I’ve decided to be kind to myself and remember this isn’t a true reflection of people’s everyday lives. Lockdown isn’t a competition to see who can be most productive.

The way we treat ourselves has a huge impact on our mental health, and so, in reflection of this year’s theme of kindness, I want to remind everyone how important it is to be kind to yourself.

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.

Learning new skills during lockdown

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Lockdown life has impacted all of us. For some it’s been an incredibly difficult time. For others, lockdown has influenced daily life in some very interesting and unexpected ways. It’s been an opportune time to learn a new skill or do something meaningful and positive for our wellbeing that we haven’t tried before.

If you’re anything like me, you’ve had to adapt pretty quickly and add to your skillset to provide some essential things. While there are other things that have been a welcome experiment, as we find ourselves willing and able to give things a try with more time spent at home.

As well as teaching the kids how to cut the grass and helping them with their school work, I’ve also been inspired by some of my friends and articles I’ve read about being more self-sufficient and trying out new things. So here are some of my favourites:

  • Grow your own – we’ve been turning our hand to fruit and veg we can grow at home. The great thing about this is there are options for everyone, from growing seeds and plants in pots on your windowsill to creating your very own veggie patch in the garden – rhs.org.uk/advice/grow-your-own is a great source of information for anyone wanting to try growing their own produce.
  • Home baking – like so many people I know, I’ve created and nurtured a sourdough starter. It’s been a fascinating experiment and I’ve loved the mindfulness this simple thing has brought to my life (see theclevercarrot.com/2019/03/beginner-sourdough-starter-recipe) as well as the home baking that’s followed. I don’t think there are many households that haven’t upped their baking in the last few weeks, particularly those of us with kids. It’s homely, it’s tasty and it’s very rewarding – something we can all continue to do long after lockdown is over. If you’re looking for baking inspiration, take a look at www.bakingmad.com
  • DIY and home improvements – with more time at home and in the garden, it’s been a great opportunity to get some of ‘those’ jobs done. My husband (a reluctant DIY-er!) and I made a planter, raised plant holder and a table out of some old pallets. I’m amazed at what we managed to create and I really enjoyed the process – and I love that we were able to upcycle too.
  • Hairdressing talents – have you taken to cutting your partner’s, or your own, hair? Maybe you’ve even braved a shop-bought hair dye to do yourself, or your skills with the clippers have extended to the family pet? We had to clip our very furry spaniel and give him a DIY groom… I was pretty impressed with what we managed to achieve and now know that we’re sorted in the future if we need to do it again.

  • Learning a language – I know lots of people have used their extra time at home to do this, it’s great for those who like to travel and also for the CV if you really put the time and effort in. Sites like Duolingo are very popular and bbc.co.uk/languages has lots of fun activities for both adults and children. My daughters have been practicing some Spanish from videos sent by family who are having lessons!

What have you spent any down time doing, and what new lockdown skills have you learnt?

5 ways to boost your mood during lockdown

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I think it’s fair to say that life’s a bit of a rollercoaster for many of us at the moment. Full of ups and downs and the accompanying highs and lows in our mood that come with navigating our way through the uncertainty of a global pandemic.

Many of us are spending most of our time at home now, without the usual social interactions that come with our normal workplace (and even if we can go to work, it’s with huge restrictions and socially distanced), or going about our daily routines of school drop-offs, shopping and visits to the gym / coffee shop / pub / parks etc. And with all of this isolation and separation can come a knock to our mood.

So here are a few simple ideas to help lift your mood if you’re feeling a little low:

  • Turn up those tunes! Music is a well-known mood-booster, so find a favourite upbeat song to listen to, crank up the volume and just take some time to let those feel-good vibes nourish your soul! Music has always been a main go-to for me to lift my spirits and it really does work!
  • Have a laugh – there’s a lot of research to back this one up and apparently, laughter really is the best medicine for when we’re feeling low. Laughter triggers the release of endorphins, which are the body’s natural feel-good chemicals and promote an overall sense of wellbeing. So why not put on your favourite comedy show and let those endorphins work their magic.
  • Get moving! A favourite for me and my family is to get dancing! If I can see we need a little pick-me-up, I’ll turn the radio on and we’ll just dance around the kitchen together – it works wonders! Another idea is to find a short video online, I’ve found some great dance HIIT and Zumba workouts on YouTube that I can easily fit in when I have 20 minutes to myself. Without doubt I come away feeling so much better than when I started.
  • It’s good to talk – communication is so important in getting through these strange times and a phone call / video call with your best mate or a loved one can really help you to feel connected. If you need to, vent your frustrations and get them off your chest, or talk through how you’re feeling and get some support from family and friends – we really are all in this together!
  • Look at old photos – whether that’s looking through photos on your phone or laptop, or flicking through an old photo album from years ago that’s gathering dust in the back of a cupboard, take a few minutes out to look back at happy times you’ve had. Focus on those good times and happy memories and feel gratitude for those times for a dose of feel-good vibes.

Let us know if you’ve got any other mood-boosting ideas to share with us! Look after yourselves.

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.

Your mind matters – free resources to help look after your mental health

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Even for the bravest among us, the world feels pretty scary at the moment. There are so many things we have no control over, and for an anxious person it’s something I’m finding very hard to deal with right now. I know I’m not alone; even friends who haven’t previously struggled with anxiety have commented on how difficult they are finding these uncertain times.

When intrusive thoughts become too much, I rely on meditation and the act of mindfulness, which I mostly access through a couple of really good apps. Calm and Headspace, two well-known meditation and mindfulness apps usually charge for some of their services, but have decided to offer free sessions to help anyone struggling during the Coronavirus pandemic.

Headspace

Headspace are currently offering three free meditation sessions:

Relieving Stress

Panicking

Walking at home

The relieving stress and panicking sessions follow a traditional meditation format and are designed to help you when you’re feeling overwhelmed.

Walking at home is a little different – it’s a 10 minute mediation that encourages you to get active by completing a walking meditation inside your home. I found this session perfect when I started to feel too cooped-up in the house.

To try out any of the meditations visit: https://www.headspace.com/covid-19.

Calm

Calm has something for everyone. If you’re having trouble sleeping, or getting back to sleep you could try a sleep story or a guided meditation to help you drift off. Maybe you’re struggling to focus while working from home. Calm has a range of relaxing soundscapes available for free and also includes a link to their YouTube channel if you want to listen to longer soundscapes.

If you’ve got children who are feeling worried or anxious at the moment, Calm also provides meditations and sleep stories to help children whatever their age:

Age 3-4: Blowing candles

Age 7-10: Meditation for falling asleep

Age 7-13: That safe happy place

Age 11-17: Falling asleep meditation

To see the full range of resources available visit: https://www.calm.com/blog/take-a-deep-breath.

Every Mind Matters

Every Mind Matters was launched by Public Health England in conjunction with the NHS and the charity Heads Up in light of the Coronavirus pandemic and the impact on people’s mental health. It’s a website designed to give you the tools you need to deal with stress, anxiety and keeping physically as well as mentally healthy in this challenging time.

You start your journey by answering five simple questions about how you’re currently feeling. This generates your own personal mind plan which includes five steps to help with your wellbeing.

If you’re struggling with lack of sleep, anxiety, low mood or stress the Every Mind Matters website has dedicated sections offering different resources to help manage how you’re feeling. 

Exercise the mind

During these unprecedented times, keeping a healthy mind is more important than ever before. Calm, Headspace and Every Mind Matters are paving the way to reach everyone who needs support with their mental health.

If you need urgent support, Samaritans can support you 24/7. Get in touch with them on 116 123 or visit their website.

Finding a new ‘normal’

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What a very surreal few days/weeks it’s been! Adapting to a new normal, with restricted movements and trying to ensure that we and our loved ones, and wider community, stay safe and well.

We’re all learning quickly, finding what works for us, and how to stay sane and look after our wellbeing during this worrying and difficult time.

After a week of us all being at home together, I feel like we’re getting a handle on it (most of the time!) and these are some things I’ve learnt so far (it’s been a rollercoaster!):

  • Everybody’s ‘normal’ will be different. It took us a few days to suss out what we all need from our day to make it work so everyone’s kept reasonably happy (two of us working from home with two young daughters about – had to lower my expectations, too!), and that will look different for all of us depending on our circumstances. Think about the key things you need in your day to make it positive and productive, both for your working life and home life (food/fresh air/to-do lists/chatting with friends, family and colleagues/wine etc!). Accept that there will be good days and bad days through this!

  • If you’re working from home, make sure you get your set-up as right for you as you can, and ideally somewhere you can walk away from/close the door on! I’m used to working from home, but I’ve invested in some new equipment to make it much more comfortable and a nicer experience. Remember to switch off from work – our working and home lives are now very intertwined, but we need down time now as much as ever. It’s easy to keep nipping back to the laptop (guilty!) so set boundaries and stick to them.

  • Take regular breaks and stay connected – at work you’d have a chat with colleagues that would naturally break up your day and you’d take a lunch break, or you’d see your friends at the school gate, meet up for dinner or head to the pub for drinks. So make sure you add breaks into your day to take a breather, move around if you’ve been sat at a desk, and arrange those virtual catch-ups with friends and family.

  • Do something for you! For me it’s going for a run or taking my daughters and dog out for a walk/run and I strongly believe that for as long as we’re allowed, this is one of the best things we can do for our mental and physical wellbeing – I will certainly be a better Mum/person for it and better able to deal with this bizarre situation. Social distancing rules applied at all times, obviously!

  • Home learning with the kids – we’re not a school! I’ve very quickly realised I have to take the pressure off. Both of us trying to work and keep two daughters happy is way more challenging than I’d expected! So we’ve now got a daily schedule for the whole family, factoring in any work calls/commitments, and then we split our day up to take it in shifts with our daughters (traditional working hours have gone out of the window!) that is a mixture of ‘learning’ activities and play time, and making sure we can still do our jobs as best we can. The kids need structure, as do we, and this has helped massively. But our schedule is simple and flexible. We’re not a school (although my husband is a teacher – but as someone pointed out the other day, that’s not the relationship they have, he’s their Dad!) and this is our home, so we have to find a happy medium that suits us all.

  • Focus on the positives! A slower pace of life, no commute, more time at home, saving money – at the most unsettling of times, we’ve been given the opportunity to slow down and to focus on the important stuff. There’s so many amazing acts of kindness and people really pulling together as a community – it’s heart-warming!

Have you got any other tips to share to help others through this challenging time?

It’s me time

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Life is busy. Whether it’s juggling a job and family or just trying to fit in some sort of social life around everything else you have on – things can get hectic.

And at this time of year when many of us have set ourselves resolutions along with a whole host of other goals and ambitions to strive for, it can sometimes feel like any time we’re not doing something is time wasted.

But this 100 miles-per-hour lifestyle could actually be detrimental to achieving those targets we set ourselves. Research suggests doing too much and not taking time for yourself can lead to burnout and being less productive than you’d like.

Why should I take some time for myself?
A number of experts recommend slowing down and setting aside some quiet time on your own. It can help you switch off and even improve your social skills, as you’re less likely to be tired, strained or stretched.

Taking some time for yourself can also help you reset and focus on what you want. Amy Morin, author of 13 Things Mentally Strong People Don’t Do, believes time spent alone can improve your concentration, productivity, as well as sparking creativity. And studies have shown the ability to spend time in your own company is linked to increased happiness and improved stress management.

So what can I do?
The idea of putting some time aside purely for yourself can seem daunting and maybe even a bit selfish. But self-care really isn’t something to feel guilty about!

There are loads of things you can do to take some time for yourself, but what’s most important is that it’s something you feel happy doing in an environment you’re comfortable in. Some of our favourite activities to help switch off include:

  • reading
  • practicing mindfulness
  • going for a walk
  • yoga
  • self-care and pampering yourself

So next time you have a spare few minutes, why not use them to focus on you. It might just help you in more ways than you think.

More than just moustaches

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“Our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent,” reads the homepage of Movember’s website.

Movember is trying to change the face of men’s health, and has grown from self-professed ‘humble beginnings’ to become one of the most recognisable movements in the world. You’d be hard-pushed to find someone who isn’t aware of Movember, especially as moustaches start to appear on men’s top lips across the globe in November each year. But what is Movember? What’s it working towards? And why is it so important?

A bit of history
As with all good ideas, the Movember movement began in the pub. In 2003 two friends in Melbourne, Australia, had the idea to try to bring back the moustache. Inspired by the mo’s ability to generate conversation, the mates saw their idea develop over the next few years from a conversation-starter to an annual fundraising event, and eventually into the leading charity it is today.

The charity is changing the face of men’s health – helping men live happier, healthier, longer lives. They’re working to help fight and prevent prostate and testicular cancers, as well as working to improve men’s mental health and prevent suicide.

With prostate cancer rates set to double over the next 15 years and testicular cancer rates already having doubled in the last 50, it’s not hard to see why Movember feels men’s health is in crisis. Add to this the fact that one man dies by suicide every minute of every day, it’s clear to see that action needs to be taken.

So what are they doing?
Movember has funded over 1,250 men’s health projects across the world to help tackle preventable deaths and improve men’s health. They’ve backed education initiatives to help men spot the signs and symptoms of prostate cancer, and also sponsored organisations providing support services to men fighting cancer. Movember has championed projects to help men stay healthy mentally and build strong connections so they can take action early when times are tough.

Movember fund various projects, all with the aim of reducing the number of men dying prematurely by 25% by 2030.

How can I get involved?
You can join the more than 5.5million Mo Bros and Mo Sistas by getting involved with a fundraising initiative:

  • Grow a Mo, save a bro – the tried and tested moustache growing. You can inspire donations, conversations and real change.
  • Host a Mo-ment – raise the roof with a get-together and raise much-needed funds for men’s health.
  • Make your Mo-ve – run or walk 60km over the month for the 60 men we lose to suicide each hour.

If all of this has inspired you to get involved, or you’d just like to find out more, check out Movember’s website.

Using nature to nurture wellbeing

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Having recently moved to a big city, I’ve been really aware of the lack of green space compared to where I used to live. It’s the same in many cities across the UK, as horizons are dominated by skyscrapers and offices, while parks and wildlife are scarce in comparison.

I’ve always been quite active and enjoyed being outdoors, but I didn’t realise the direct impact a lack of green space or nature can have on your mental health. German research, quoted in the UK press, said people who live in the countryside are happier, while an American study found those living in urban areas are 21% more likely to have anxiety.

There could be for a number of reasons for this. The pace of life is likely to be faster in a city and there’s generally more pollution too. And if you’re anything like me, the thought of exercising – which is heavily linked to wellbeing – outside in the city isn’t as appealing as the thought of doing the same in the countryside. Running along a busy main road just doesn’t seem as enjoyable as going for a forest walk.

So what role can nature play and how can we get a bit more of it in our lives?

How can nature help?
The mental health charity Mind says spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. Doing things like growing food or flowers, exercising outdoors, or being around animals can have lots of positive effects, helping you feel more relaxed and improving your mood.

And a report by Natural England published on the Government website shows taking part in nature-based activities helps people who are suffering from mental health issues by reducing levels of anxiety, stress, and depression.

What can we do?
You don’t have to escape to the country for a long weekend to feel the benefits of nature. A walk at lunchtime in your local park or even creating a space to grow vegetables or herbs can help.

So whether it’s a bit of gardening, putting out bird feeders, or even just reading or eating outdoors, bringing a little bit of nature into your life can have a great effect on your mental wellbeing.

If you’re not sure where to start there are loads of local community groups who are happy to help. So why not have a look and see what’s happening in your area?