Blog

Tis the season to be sustainable

/in , /by

Christmas is a time for giving, but it shouldn’t cost the earth. So here are our top five tips on having a sustainable Christmas and saving the planet while you spread some Christmas cheer.

The gifts
Lists aren’t just for Santa. Choose who you’re buying gifts for and make a list (and check it twice). That way you’ll know exactly what you need to buy and it should also help you avoid last minute panic buying, which can lead to unused and wasted presents.

Gifts don’t have to be bought, and they don’t even need to be material things! Pledges for your time or an activity are a thoughtful alternative and handmade gifts such as food, arts or crafts show a really personal touch. Did someone say “let’s bake gingerbread men…?”

If you do buy a gift, choose to buy local from sustainable companies to reduce the environmental impact of your shopping. It can help support your local community too, as the cash spent and taxes paid stay in your local economy. It’s also more sustainable to stick to one big gift rather than giving lots of little ones – it can reduce waste and as an added bonus you’ll only need to come up with one thoughtful gift idea.

If you’re feeling really charitable (and you think the gift receiver would like it) you could even make a donation to charity on the person’s behalf.

Wrapping paper
And what to wrap your lovely thoughtful gifts in? Eco-friendly wrapping paper of course! Recyclable wrapping paper is better for the environment than many normal rolls, as a lot of them contain non-recyclable elements like foil, glitter or plastic. Equally, brown paper packages tied-up with string can make a beautiful present. Finish off with twigs of eucalyptus tucked under the string and your sustainable pressie is complete!

Pro tip: want to know if your wrapping paper can be recycled or not? Use the scrunch test. Scrunch up the paper in your hand then let it go. If the paper stays scrunched up it can be recycled. But if it unfolds on its own, then it probably contains non-recyclable elements. Boo!

The tree
Up to 8 million Christmas trees are bought every year in this country alone. That’s a lot of trees. Although plastic tress are a good alternative and should last for years, they take a lot of energy to produce and will have to be disposed of in the future.

A sustainable alternative is to rent a tree. Yeah, that’s right – rent your Christmas tree! Loads of garden centres offer a tree-hire service for the festive period and they’ll even pick it up and drop it off to save you the hassle.

Of course, if you want to go one step further, you could use or grow your own. A tree with roots will grow outside and you can use it again next year, reducing the environmental impact and costing you less. Holly, apple, pear, and Japanese maple trees are all good options, although they do take a bit more looking after.

If you do go for a real tree though, just make sure it’s sustainably grown – trees should have either the FSC or Soil Association logo on them. And remember to recycle it when you’re finished. Most local councils have set up recycling points specifically for Christmas trees, or alternatively you can take yours to your nearest recycling centre.

The food
Oh the food! We all love a bit of Christmas dinner. Whether it’s the mouth-watering main or those sumptuous sides, we just can’t get enough. If you’re going down the traditional turkey or meaty route – try to buy organic and free-range, and support your local small-scale farms if possible too.

The Soil Association tell us, “food is the single most important, everyday way for people to reduce their environmental impact.” So we can really make a difference by making sustainable choices, even down to the packaging of the foods we buy. Opt for loose items or those that have little or no plastic packaging to help save the planet.

Plumping for a full-on veggie Christmas dinner is even better for the environment. Vegan nut roasts and brandy butter are delish, and definitely won’t leave you feeling like you’ve missed out.

…and the drink!
Like the food, go organic and locally-sourced with your drinks if you can. Haven’t tried organic wine yet? Well Christmas is as good an excuse as any to give it a go. There are loads of UK vineyards producing tasty tipples, just look out for their organic credentials on the label. Or if you prefer something a little stronger, the UK’s first organic distillery in south-west Wales, Dà Mhìle, has a selection of organic whiskey, brandy and gin. Just remember to enjoy responsibly!

Last but not least
Always find yourself searching the cupboards for enough matching glasses when you’re entertaining at Christmas? Fear not – you can rent some for free from Waitrose! What a time to be alive!

More than just moustaches

/in /by

“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.

Boost up on plant power!

/in /by

Statistics from the Vegan Society suggest that vegans and vegetarians are set to make up a quarter of the British population by 2025 and just under half of all UK consumers will be flexitarians. A flexitarian diet means that although you don’t eliminate any foods, you generally eat less meat and other animal products.

But why are more of us deciding to cut the meat, what exactly are the benefits of including more plant-based foods in our diet, and what can we learn from #meatfreemonday?

Meat Free Monday is a not-for profit campaign which encourages people to have at least one plant-based day each week, so we’re exploring how reducing meat consumption can have a significant impact on our health and the planet.

It’s kinder to the environment
According to a recently conducted study, avoiding meat and dairy is the single biggest way to reduce your negative impact on the environment. A plant-based diet has a positive effect not only on reducing greenhouse gases (cows are responsible for 14.5% of global greenhouse gas emissions), but also on things such as land and water usage.

A study conducted by Oxford University found that if we all cut meat and dairy completely from our diets there would be a 76% reduction on land used for food production and a 19% reduction in fresh water withdrawals for agriculture.

Save on your shopping
If your diet is currently high in meat, you might find swapping for more plant-based meals could save you money on your food bill. Meat is traditionally the most expensive grocery item, so buying less means your bank balance could see a healthy benefit and you’ll help save the environment at the same time!

Ramp up the nutrients
Eating mostly plant-based foods will give your body a big healthy boost, as whole plant-based foods are more nutrient dense and will naturally contain less saturated fat and additives. If you are eating whole, un-processed plant-based foods you might notice your diet is naturally becoming healthier and getting in your five-a-day is suddenly much easier!

Get flexible
Being open to eating more plants offers greater flexibility in your diet and more control over the amount of meat you choose to eat. A flexitarian diets allows you the flexibility to fit your diet around your lifestyle and your social life.

Adopting a vegan or vegetarian diet can seem overwhelming, but if you’d like to dig into the world of plant-based eating, give the flexitarian diet a go and power up on plants!

Using nature to nurture wellbeing

/in /by

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?

Sustainable living – small steps to make a big difference

/in /by

Sustainability. It’s a bit of a buzz word right now, but for very good reason!

I don’t know about you, but I find it all a bit overwhelming. I wholeheartedly want to do my bit – we all have to if we’re to find a better, more sustainable way of living and reduce the impact we’re having on the planet. But sometimes it all feels like too much effort.

For me, sometimes it feels like I’m fighting a losing battle when I’m sifting through the tonne of packaging I’ve accumulated trying to work out if it can be recycled or not! And I hate that we have all this plastic that can’t be recycled that will go to landfill or might end up poisoning some marine-life thousands of miles away. Can’t we just banish the plastic?!

So I’m determined to up my game!

We all know we need to tackle this together, but what is ‘sustainable living’? The World Wildlife Foundation says that it’s a lifestyle that attempts to reduce the use of the Earth’s natural resources by reducing your carbon footprint through changing your methods of transport, energy consumption, and diet.

I’ve given this quite a bit of thought recently and I’ve joined various groups on social media to help with some inspiration. I’ve found local groups can be a fantastic way of learning more and understanding what we can do as a community to be more sustainable. For one, I learnt that we can recycle a lot more in our green bin than I thought, as the rules have changed! So double check your local recycling rules to make sure you’re up to speed!

There are lots of things we can do to make a difference, so here are my top tips:

  • Compost – make your own at home or see if there’s a local scheme.
  • Buy second-hand – clothes, books, toys… anything really! It’s amazing what you can find and with lots of selling sites now available, it’s never been easier. And you can grab a bargain too!
  • Eat less meat – the environmental impact of meat production is well documented, so consider having at least one vegetarian meal a week instead.
  • Use less paper – mop up spills with a re-usable cloth instead of kitchen paper and cancel that unwanted mail through your letterbox.
  • Walk/bike more – as well as the physical and mental wellbeing benefits, by not jumping in the car you’re reducing your carbon footprint and saving money on fuel too! Public transport is also a more sustainable option.
  • Use less water – take a shorter shower or turn the shower off when you’re lathering up! Only do the washing with full loads.
  • Turn off electrical items when not in use – lots of electrics still use energy when not in use, so try unplugging your hairdryer, microwave and phone charger etc. – it’ll also save you money on your electricity bill!
  • Re-usable containers and bags – use a re-fillable water bottle and take a re-usable coffee cup for your morning caffeine fix. Find a zero waste shop and take your own containers along for stocking up on food. And always take re-usable bags with you on shopping trips!
  • Change your lightbulbs – switch to energy-saving LEDs.

It’s that simple! We can all easily make some of these changes and do our bit, so let’s get started!

The perfect work-life balance – is it all fantasy football?

/in /by

As the football season starts again, many of us up and down the country are dreaming of glory by going through the painstaking process of selecting the perfect fantasy football team.

Just like selecting that perfect team, maintaining a good work-life balance takes consideration and regular review.

Home or away?
Firstly, you pick your Captain. In fantasy football, the Captain is your priority as he’s the man who’ll get you the most points by scoring you the most goals. In the same way you’d regularly review your choice of Captain, you might want to think about how often your work comes home with you. Shifting your priorities around to make leaving work behind should be your number one goal. Although in theory keeping your home and work life separate is simple, in practice, it’s often more difficult than you think.

Next, select your Vice Captain. He works together with the Captain to help score the most points. Your Vice Captain represents your ‘me’ time and without it, how can you leave your work behind? Make time to do things that make you happy on a daily basis. This gives you an enjoyable focus outside work and leaving that big pile of paperwork behind becomes easier.

Teamwork makes the dream work
Now to select the rest of your team, they’re crucial to get the best result on match day. Picking the players who’ll get you the most points are your priority here. This can dwindle your budget and as you run out of money you’ll need to carefully select the rest of the team.

Creating your dream team is just like prioritising your workload and, like ever expanding to-do lists, choosing your players can quickly become overwhelming. Your urgent tasks take priority and once these are cleared you can re-evaluate your to-do list to help shift your priorities instead of running out of time, or having to stay late.

The end goal
Finally, pick your subs. We all know there’s no point in building a strong team if there’s no support for injured players. If you feel stress is getting on top of you or you’re taking work home, talk to your line manager about the issues you’re having.

Achieving a good work-life balance needs careful management, regular changes to your priorities and using the support around you. How will you score this season?

Festival Survival Guide

/in /by

You bought your ticket months ago, and you’ve been looking forward to it ever since. There are even rumours the sun might make an appearance!

The start of summer means the start of music festival season. So whether you’re getting geared up for Glasto, ready for Reading, or teed up for TRNSMT, here are our top tips to ensure you get the most out of your festival weekend.

Supplies
If you’re buying a tent specifically for a festival we’d recommend getting one that’s light and easy to pitch. Festival campsites can often be a long walk from the car park, so something that’s light to carry will make life easier. The same goes for your sleeping bag and carry mat, light and durable are best. And make sure your sleeping bag is warm, as despite the day time temperature it can get chilly at night! Also, a trolley can be a huge help for transporting your stuff from car to site, particularly heavier items like food and drink.

And if you can manage a camping chair, then take one along – it’s always good to have somewhere to sit, especially if it gets a bit muddy on the campsite.

As well as your essentials mentioned above, make sure you take:

  • toilet roll
  • a portable phone charger
  • a torch
  • a towel
  • (plastic free) baby wipes & anti-bac hand gel
  • refillable water bottle

Most of these are self-explanatory, but the baby wipes can be a hygiene godsend if there are no shower facilities available. And make sure you take any medicines you might need with you too.

Drinking (and eating)
Festivals are a great place to let your hair down and enjoy yourself. But one thing we’ve learned (through experience) is the importance of staying hydrated and drinking lots of water, especially if it’s a warm weekend. Of course we’re not saying you shouldn’t drink alcohol, but just make sure you pace yourself. You don’t want to peak too early and end up in your bed before the headline act has even started.

Try breaking up the alcoholic drinks with a bottle of water or two. You’re more likely to last the distance this way. And make sure you eat plenty while you’re there too. Think about what you’d eat at home and try to eat just as much while you’re at a festival. Gone are the days of only terrible burgers and awful fast food at festivals (mostly). The majority of sites now serve-up some tasty treats, so check them out and make sure you ‘line your stomach’ with something to soak up the alcohol.

What to wear
Our top tip is to take clothes you don’t mind getting ruined. Of course we all want to look good, but comfort and practicality win out when it comes to festivals, as the unpredictable weather can often leave you wet and muddy! With that in mind, make sure you dress for the weather – waterproofs or sun cream if required. And given you’re likely to be on your feet all day, comfortable footwear is a must!

While you’re there
We wouldn’t recommend planning every minute of your weekend and every single act you want to see, as things can crop up and plans can change. But having a loose idea of what you want to do can help everyone in your group know what you’re doing and what stage to go to. Agree on a meeting point if you get split up so you know where to head if you get separated.

But most of all, have fun and enjoy yourself – festivals can be some of the best weekends of the year, so make the most of it!

It’s good to look forward

/in /by

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

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

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

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

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

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

Ho-Ho-Help! It’s party season!

/in /by

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

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

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

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

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

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

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

Exercise: a miracle cure?

/in , /by

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

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

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

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

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

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

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

Looking after your heart and your pension

/in , /by

With the State Pension Age increasing from 66 to 67 between 2026 and 2028, there is more need than ever to consider how we care for our hearts as well as our pensions.

According to Heart UK (A UK based charity, giving expert support and education in high cholesterol and heart decease) Coronary Heart Disease (CHD) is the single most common cause of death before age 65, accounting for 16% of male and 10% of female deaths. Statistics suggest that, on average, someone in the UK will have a heart attack every seven minutes.

Advances in modern medicine and greater access to information around health, has seen a steady rise in our life expectancy, but this places a greater responsibility on us to make sure we are looking after ourselves.  So, how can we look after our hearts to keep them ticking long into retirement?

Eat healthy

Eating a varied diet of healthy foods can help you maintain your weight, blood pressure and cholesterol as stated by the British Heart Foundation, and will contribute to your overall heart health. Reducing salt, eating unsaturated fats (such as avocados, nuts and olive oil) and limiting your alcohol intake, are also some of the ways you can adopt a more heart health conscious lifestyle.

Get active

Regular, moderate physical activity is another key way to help keep your heart happy.  Maintaining your weight and leading a more active lifestyle can improve not only your physical wellbeing, but your mental wellbeing too. Try going for a short walk at lunch to break up your day. Statistics (from the NHS) show that regular gentle exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

Stop Smoking

If you’re a smoker, the single best thing you can do for your heart health is to quit. Not only will this impact your overall health, but it could also have a positive impact on your bank balance too! You could invest any money you save on cigarettes into your pension and may even have a few more years to enjoy that longed-for retirement . . .

Manage stress

Easier said than done. When work pressures are mounting and family life seems overwhelming, stress can build up unconsciously and cause your blood pressure to soar. There is plenty of help to be found, from professional medical advice to wellbeing apps, but managing stress can sometimes be as simple as taking a break in the middle of your day to relax or talking your problems through with a friend. Good nutrition and exercise can also impact your stress levels, so getting a good balance between the two can decrease stress and contribute to a healthy, happy heart.

These are just some of the ways you can be more mindful of your heart health before you retire. It’s never too late, and it’s certainly never too early, to start taking your health and your pension seriously.

Mindfulness, peace amongst the noise of mental health

/in /by

Mental health issues can affect us all in some way or another – whether personally or because someone close to us has suffered.  Unfortunately it still seems to be a taboo subject and is often not talked about openly, even though mental health awareness has been a subject rarely out of the news in recent times. This can lead to many of us suffering in silence, afraid to ask for help and often not knowing where to turn in times of need.

Having suffered from mental health issues myself, I understand the toll it takes both emotionally and physically,  and not only on me, but on my loved ones too. My mind is often full of negative thoughts, worries spin constantly round my brain and sleep will evade me for days. The noise in my head can become overwhelming and there are days where I struggle to look after myself.

A friend recently introduced me to a simple mindfulness programme to help me cope when my anxiety threatens to overwhelm me. After some scepticism (I’m awful at trying new things), it has helped me to take some control and in general I feel calmer and more like myself again. I am not alone in finding this approach helpful – a study conducted by the Mental Health Foundation found that subjects who undertook a course of mindfulness reported:

  • a 58% reduction in anxiety levels
  • a 57% reduction in depression
  • a 40% reduction in stress

Here are five tips to help you find some time for mindfulness in your life:

  1. Actively book some time in your calendar for yourself. You can practice mindfulness in as little as ten minutes and by scheduling this time in you are more likely to create a new habit you can keep.
  2. Find a quiet, cosy corner where you feel safe and relaxed – for me this is in my favourite armchair, surrounded by cushions.
  3. Find a programme that’s right for you. There are lots of great apps out there that make meditation and mindfulness easy, guiding you through your sessions so all you need to do is get comfy and press play. If you find sitting still hard, try a relaxing activity such as yoga which naturally encourages you to focus on your breathing, making mindfulness a more natural process. Or, take up a new hobby, such as knitting, sewing or baking – the repetitive actions act as a natural meditation.
  4. Don’t be hard on yourself.  It’s no reflection on you if you don’t feel the benefits straight away. For me, mindfulness certainly didn’t come naturally and having suffered from anxiety for years it took time to really feel the benefits.
  5. Be kind to yourself. Even if you decide the above activities aren’t for you, make time for yourself at least weekly. Do things that bring you joy, whether that’s exercising, spending time with your loved ones or something as simple as taking a hot bubble bath.