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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.

It’s time to talk about mental health

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Many of us are finding things a little harder to deal with right now and one thing we can all take from the pandemic is just how seriously we need to consider mental health issues. Too long considered a taboo subject, mental health awareness is becoming more apparent than ever.

According to research carried out by the Mental Health Foundation, “Key indicators of distress among UK adults – including loneliness, suicidality and not coping well with stress – are worse now than at the start of the pandemic”.

Whether you’ve suffered with mental health issues or not, we can’t ignore the impact they’re having on so many of us anymore.

Prince William, a well-known advocate for raising the awareness of mental health, filmed a BBC documentary following his campaign to get men talking, in which former professional footballer Marvin Sordell speaks about his battle with depression and how he struggled to overcome this, culminating in trying to take his own life.

Fearne Cotton, now an ambassador for Mind, first publicly spoke of her depression in 2017. She has gone on to publish several mental health books, launched a podcast and set up a virtual mental health festival. She’s also a dedicated supporter of Time to Talk Day and other major campaigns.

Matt Haig’s book, Reasons to stay alive, details his own story of dealing with crisis, illness and learning to live again. He talks about his own experience with depression and ways of dealing with it.

The popular Netflix series 13 Reason Why, ITV’s Britain Get Talking campaign, the lyrics to Don Diablo’s Kill Me Better, the list could go on… mental health is the message people want to highlight right now.

The recurring theme throughout is how important it is to talk openly about mental health, but with 60% of those with a mental health problem waiting over a year to tell the people closest to them about it, is enough being done?

Time to change is raising awareness of mental health and want to ensure everyone can access help and support when they need it. As part of their ongoing work they’ve been running Time to Talk Day since 2014, to get us talking and changing lives. Taking place on Thursday 4 February, they encourage us all to be a part of it to help end mental health discrimination.

We might not be able to talk face to face at the moment, but it doesn’t mean we can’t all make a difference. Time to change will be holding a first ever virtual festival, consisting of a day of online activities you can join from home. The festival will cover the serious matters of talking about mental health, but also some more light hearted activities, cooking, yoga, Bollywood dancing – there’s something for everyone.

Maybe you’re looking to learn about mental health and how to help someone cope? Time to Change shares tips on how to talk about mental health, along with regular local events you can get involved in.  Taking just a few minutes out of your day could change someone else’s.

If you’re worried about your own, or someone else’s mental health, it’s important to remember you’re not alone. Visit the Time to Change website for organisations who can support you.

“A little consideration, a little thought for others, makes all the difference.” – Eeyore, A.A. Milne.

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!

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.

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.

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.

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?

Taking time for what’s important

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

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

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

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

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

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

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

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

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