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Life is full of ups and downs, highs and lows, celebrations and struggles. It’s impossible to feel positive all of the time – even the most upbeat, ‘zen’ people have down days, or moments when they feel overwhelmed, anxious or stressed. The key to a calmer, clearer mindset is how we manage our thoughts and emotions. Calm & Clear is packed full of insightful articles and expert advice on how to take a step back, recognise how you’re feeling, understand what’s making you feel that way, and learn how to focus on your own needs to improve your mental wellbeing. We all have different mindsets, and our emotional baggage comes in various shapes and sizes, so what works for someone else might not work for you. Turn the page to…

1 Food intolerances Yes, you really are what you eat. What’s on your plate can not only upset your gut, causing nausea and abdominal pain, but also how you feel, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. SORT IT Avoid eating food packed with sugar, nitrates, colouring, preservatives and additives. 2 Your home It’s supposed to be your sanctuary, but your latest home improvement could actually put you in a bad mood. Arguing about the colour of paint is the most hotly debated DIY topic – and there’s a good reason why. Picking the wrong colour can wreak havoc. In particular, red can make you feel irritable, angry and hostile. SORT IT Choose yellows to trigger happiness or blues to aid relaxation. 3 Your bedside lamp…

Tikka salmon with spicy rice pilaf We all need to eat oily fish – and here’s a new way with salmon. BOOST YOUR VITAMIN D PER SERVING 476 cals; 16g fat; 2.5g sat fat; 47g carbs SERVES 4 ✢ 150g (5oz) Total 0% yogurt✢ 1tbsp tikka paste✢ 4 small skinless salmon fillets✢ Lime wedges, to serve For the rice ✢ Few squirts olive oil spray✢ 2 onions, 1 finely chopped, 1 finely sliced✢ 1 red pepper, finely diced✢ 1tsp each cumin and turmeric✢ 200g (7oz) basmati rice✢ Large handful coriander leaves, chopped 1 Mix the yogurt and tikka paste, then coat and marinate the salmon for 10 mins. 2 Heat a spray of oil in a sauté pan. Cook chopped onion and red pepper for 5 mins, then add spices and…

Gratitude isn’t just about saying thank you to a particular person or group of people; it can encompass everything in our lives. ‘Practising gratitude trains the mind to tune in to the good things,’ says psychologist Miriam Akhtar. Gratitude is good for us, both emotionally and physically, she explains. ‘It’s associated with higher levels of life satisfaction, hope and forgiveness, and lower levels of anxiety and loneliness.’ In one study, participants were asked to write a few sentences each week. One group wrote about things they were grateful for, one group wrote about things that had annoyed them, and a third group wrote from a neutral point of view. After ten weeks, the grateful group felt better about their lives and visited the doctor less than those who had written…

We all go through stressful periods in our lives. If you meet someone who remains calm 24/7, they’re worthy of a medal! Some stress is natural, and learning to handle it is key, but what you eat can have a huge effect. Nutritionist Rob Hobson explains that while it’s widely accepted that many of our food choices are influenced by how we feel, research also shows that certain foods can change brain chemistry and physiology, which may affect mood. So, make these dietary tweaks to help ease stress… BOOST YOUR B VITAMINS Vitamin B6 can be useful. Rob explains that most of us get enough vitamin B6 but the effects of stress can deplete the body of this nutrient and disrupt sleep. ‘Oily fish is a rich source of this…

Chilli Con Carne The vitamin B in beans helps us generate energy from our food and overcome feelings of lethargy. Serves 4 1 tbsp olive oil1 large onion, finely chopped2 garlic clove, crushed1-2 red bell peppers, finely chopped2 celery stalks, finely chopped1-2 fresh chilli peppers, seeded and finely chopped1 tsp cayenne pepper1 tsp cumin1 tsp paprika1 tsp cinnamon1 tsp dried coriander1 tsp chilli powder400g lean minced beef300ml beef stock400g tomato passata1 tbsp tomato puréeSalt and pepper, to taste400g tin red kidney beans, drained and rinsed200g black beans, drained and rinsed300g uncooked brown riceSalt and pepper to taste 1 Put a large, deep pot over a medium heat. Add olive oil. 2 Add onion and cook for 3-5 minutes until onion is transparent. 3 Add garlic, red bell peppers, celery and…

‘It is always better to allow emotions to subside before deciding on a course of action’ Every day, we make a huge number of decisions, many of which we may not even notice. From choosing what to eat for dinner to opting to read this article – or even deciding subconsciously to cross your legs – it’s been estimated that we make around 35,000 decisions a day. Having so many choices to make can exhaust us, leading to a phenomenon called “decision fatigue”. WHAT IS DECISION FATIGUE? Decision-making depletes cognitive energy, so at the end of a particularly taxing day, we’re more inclined to make a snap decision or to put it off entirely. This explains why we might respond to a tricky email negatively or keep procrastinating over answering…

Ever wish you’d left the house earlier, reworded that email or stopped short of being cajoled into a full head of highlights? We all have regrets, big and small, and the good news is that we should be giving ourselves permission to have them. No more ruminating over what we did or didn’t do – the new goal is not to be a victim of the past, and to learn to accept ourselves just as we are. 1 ACKNOWLEDGE REGRETS Regrets are a common experience and it’s unrealistic to believe that life can, or should, be devoid of them. The sorrow over “fundamental regrets” (relationships, work, health, life choices) can ‘run deep and feel very intense’, says Karin Sieger. The key is to acknowledge their existence and then learn how…

AFTER-HOURS When it comes to having better, healthier sleep, the first step can simply be going to bed earlier. According to research by The Sleep Council, 19% of Brits aren’t in bed before midnight, with nearly a third of us hitting the hay between 11pm and 12am. However, studies show that people with an early-to-bed, early-to-rise routine are less likely to develop mental-health problems than night owls. Scientists say it takes just two weeks to tweak your body clock so that you fall sleep earlier. BREW UP We already love the sleep-inducing benefits of chamomile, lavender or valerian herbal tea, but the latest drink to sip before bed is an organic lighttime latte. Try this velvety blend of oats and ashwagandha to help you nod off: Pukka Herbs Organic Night…

Solitary TV dinners for one, quiet hours spent with a book in the bath, sleeping solo or simply roaming around a desperately silent house; if you have a busy family life and a thriving social circle, it’s likely this alone time is much-needed bliss. But, for the millions of people who are suffering from loneliness, solitude is a frequent source of misery that can be crippling. In fact, research suggests that a lack of social connection can be seriously bad for our health, so isn’t it time we tackled the problem of loneliness? The loneliness epidemic It’s safe to say that as a nation, people in the UK are getting lonelier. The number of over-50s experiencing loneliness is set to reach two million by 2026, a figure that will be…

For each section, tick the statement that is most like you… 1 You’re feeling low. Which of these most resembles what you would do? A Go on a shopping spree – new shoes always cheer you up B Talk to a friend C Ask your partner if the two of you can go out for dinner that night D Hit the gym 2 Some unexpected expenses mean you’ve tipped into your overdraft. What do you do? A Nothing different – you’re often in your overdraft and don’t feel too concerned unless you’re near the bottom of it B You live on a shoestring until you’re back in the black C Borrow from a friend to get yourself out of it – you don’t want your partner to find out D…

Do you have cupboards filled with junk, wardrobes bursting with clothes and drawers crammed with all sorts of things you never use? You keep meaning to have a good clear out, but something always holds you back. You’ve read Marie Kondo, watched her on Netflix, you know all about only hanging on to things that “spark joy”. If only you could ditch all those DVDs, books, clothes, trinkets, cards, magazines, papers, old mobiles, gadgets, takeaway flyers… ‘There’s owning your stuff and there’s when your stuff owns you,’ explains Tracy McCubbin, US based decluttering guru and author of Making Space, Clutter Free: The Last Book on Decluttering You’ll Ever Need (Sourcebooks, £12.99). ‘When you’ve got too much clutter, constantly thinking about how you’re going to manage it takes up emotional energy.…

Relaxation is an essential addition to our wellbeing toolkit, but it’s not always easy to accomplish, especially in challenging circumstances. But learning to do it right could give your health a much-needed boost. ‘Relaxation is vital to our health and wellbeing, as well as our immune function,’ says natural health and wellness expert Dr Tim Bond. ‘Researchers at Harvard Medical School discovered that in people practising relaxation methods, such as yoga and meditation, far more “disease-fighting genes” were active, compared to those who didn’t practise. In particular, they found genes were switched on that help to protect from disorders such as pain, infertility, high blood pressure and even rheumatoid arthritis.’ And that’s not all. The art of relaxation also drives higher levels of feel-good chemicals, such as serotonin and growth…

Positive affirmations really do have the power to transform your thinking. Here, mindfulness practitioner Sarah Rudell Beach* shows us how to make a mantra work for you. ✢WORDS OF WISDOM Mantras are words and phrases that can focus your mind and reverse negative thought patterns. ‘You can silently repeat them in your head whenever you need them throughout the day, or say them out loud if you find it helpful,’ says Sarah. ‘Once you discover the mantras that most resonate with you, write them down on a post-it, or on your favourite stationery, and put them where you will see them regularly such as on a mirror or your fridge.’ ✢ SAY IT WITH EASE When choosing an affirmation, it should feel comfortable and appropriate for the internal thoughts that you…

When the going gets tough, head outside for mind and body benefits says horticultural therapist Deb Hoskin*. ✢THE POWER OF NATURE Ecotherapy – or green care – is the therapeutic benefit gained from engaging with the outdoors. ‘There’s evidence that nature-based activities can heal and enhance wellbeing,’ says Deb. ‘When there is emotional pain or disconnection, the garden is a space to simply “be”. Get closer to nature and you’ll find that nature changes you for the better.’ ✢FITNESS BENEFITS Digging, mowing and weeding burn as many calories as a fitness class. ‘The exercise and fresh air supports the whole body and releases feel-good chemicals and hormones,’ says Deb. 4 WAYS TO GET GARDEN GOODNESS 1 Start a project This could be big or small, but it will motivate you…

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✢ MINDFULNESS This is a practice that encourages us to become aware of our thoughts and manage them more effectively. ‘NICE recommend it for a huge range of conditions, and it has been shown to be an effective treatment for recurrent depression,’ says Gee. Many therapists now use mindfulness as part of their practice. Or, if you’d rather explore mindfulness techniques at home, Be Mindful is an NHS recommended online course (bemindful.co.uk) that uses mindfulness-based cognitive behavioural therapy to help you to understand and improve your mindset. Two apps that can be helpful are Headspace and Calm. ✢ EXERCISE It can be hard to motivate ourselves to exercise at the best of times, but forcing ourselves off the sofa – for a walk, a jog or an aerobics class –…

Salmon This power food is packed with vitamin B12, a vital vitamin for steering clear of depression and maintaining mental health. Salmon also contains mood-stabilising fatty acids. Helen reveals that omega-3 fats, especially DHA, are highly concentrated in the brain and are important for normal brain function and overall mental health. Strawberries They taste great and are uber rich in vitamin C, which means they contribute to producing happy chemicals in the brain. Oats ‘Wholegrain carbs release their energy slowly, keeping blood-sugar levels steady – so they’re better for refuelling the brain and enhancing mood,’ says Helen. Lentils Lentils help to increase levels of serotonin – the brain’s feel-good neurotransmitter, resulting in reduced anxiety and a calmer state of mind. POWER UP YOUR PLATE Avocados These protect your heart, help…

Your heart is racing, you’re short of breath, your body is bathed in a sheen of sweat. Anxiety affects everyone at some point in their lives. A recent Psychiatric Morbidity Survey revealed that three million people in the UK have an anxiety disorder. ‘Anxiety is what we feel when we are worried, tense or afraid,’ says Nicky Lidbetter, CEO of Anxiety UK. Nicky explains it can be caused by a number of factors, including the following – your feelings of uncertainty, physical health problems, stress and your childhood experiences. Although clammy hands and a pounding heart could signal anxiety, some signs are less obvious. Here we reveal the more subtle symptoms to look out for… AFRAID TO TAKE RISKS Sticking to your normal “comfort zone” routine means you won’t have…

‘Five years ago, I sat at my kitchen table in floods of tears. I was trying to write Christmas cards but my inner voice was asking why anyone would want a card from me, and flaring up the underlying anxiety that I wasn’t good enough to be anyone’s friend. As I became aware of the internal narrative taking over my life, I was shocked. I knew things needed to change. As a first step, I booked on to an eight-week mindfulness course. Eventually I made the connection between my breathing and how I felt emotionally. I’d been hyperventilating my entire adult life. My previous job was in communications, which is ironic as my anxiety was based around fear of other people. I’d put up a good front, but inside I…

Have you been feeling mentally drained, weepy, anxious or extra sensitive lately? It could be that your emotions are getting the better of you. Perhaps you’re worried about a family member, your job or your relationship, or fed up with what’s happening in the world right now. You most certainly are not alone. ‘Emotional overload is a state where you feel overwhelmed by your feelings,’ says psychotherapist and sensitivity expert Julie Bjelland. ‘It’s normal to feel like this occasionally, especially if you’ve got a lot going on.’ But, what do you do if you’ve got a tendency to feel intense emotions, even if there’s no obvious reason? ‘About 20% of people are naturally very highly sensitive,’ says Bjelland. ‘Their brains are wired differently and this trait makes them much more…

For some, the monotony of lockdown during 2020 was a struggle. If this was you, take heart from the revelation that a set routine can boost your health. ‘A daily routine can help us feel more in charge of our lives and aid our mental wellbeing,’ says sleep psychologist and mindfulness expert Hope Bastine, resident expert with Simba. A lack of routine in our day can mean we feel stressed out and agitated when life becomes frantic. In fact, 85%* of Brits seek order and structure at home, saying it makes them happier. But finding the balance between a well-planned daily schedule and living in chaos can be hard. ‘Research shows that when we are too fixed and rigid, especially when it comes to a routine, it can cause us…

Losing weight, giving up smoking, saving for a house deposit or just flossing your teeth. Big or small, when it comes to reaching our goals in life, how many of us have lamented a lack of willpower? But what is this power to exercise will over our decisions? Why are some people better at inhibiting their impulses? And is it possible to gain more resolve? ‘We understand willpower as that ability to block out short-term temptations and procrastination in order to achieve longer-term, more meaningful goals – the goals we really, truly want,’ explains Stacy Moore, psychologist and practice lead at Inner Circles Psychology. ‘The responsive, primitive part of the brain is satisfied by short-term goals of what it wants as opposed to what it needs. ‘Block out short-term temptations’…

How often do you catch yourself saying sorry when you’ve done nothing wrong or worrying about what others think? Imagine how much better life would be if you stopped being so hard on yourself. ‘It’s common for women to find themselves repeatedly in the same situation,’ says Camilla Sacre-Daller-up, life and transformational coach and author of It’s Not You, It’s Me (£9.99, Watkins). ‘But, by becoming more aware and changing the behaviours blocking your flow, you can finally start to manifest the life you want.’ WHAT YOU’RE DOING WRONG AND HOW TO MAKE IT RIGHT… 1 CARING TOO MUCH ABOUT WHAT OTHERS THINK ‘This happens when you base your worth solely on outside validation,’ says Camilla. ‘Feeling validated is an inside job. It starts by working on your own self-worth, accepting…

According to research by Mental Health UK, 69% of Brits regularly suffer with nightmares, especially during times of anxiety. Almost half of these sufferers found their nightmares had recurring themes. So why does this happen, and how do we conquer it? ✢ THE DIFFERENCE ‘Sometimes a nightmare is simply a bad dream occurring in isolation with little or no emotional response from the dreamer,’ says Samantha Briscoe, senior physiologist at London Bridge Hospital. ‘However, a nightmare can be vivid and realistic, even disturbing. They can cause the dreamer to develop depression or anxiety, and make them afraid to sleep, which could lead to sleep disorders.’ ✢ THE CAUSE ‘In general, recurring nightmares indicate the presence of unresolved mental conflict in our lives and the dream imagery can be our brain’s…

BE KIND TO YOURSELF Often, we’re our own harshest critics, and that negative voice in our head can seem louder when we’re alone. ‘Be kind and approach yourself as you would a friend in need, with patience and compassion,’ says Dr Arroll. TAKE BABY STEPS Connecting with strangers can feel daunting. ‘Rather than throwing yourself in at the deep end with a big social event, start by going to places that interest you, such as a park, café or gallery, says Dr Arroll. ‘Don’t feel you must talk to others straightaway; just being in a new environment is a good first step.’ FOLLOW YOUR INTERESTS Once you’ve built up confidence around new people, investigate local hobbies or support groups and online groups; this way you’ll have a common interest to…

Sound therapy, such as drumming, singing, chanting and gong baths, has been used for centuries to help people enter a more relaxed, meditative state, and promote wellbeing and healing. Now, thanks to modern technology, there’s a new-ish kid on the block – binaural beats. Through headphones, listeners receive a different sound frequency to each ear, which the brain interprets as a particular rhythmic frequency. These sounds create specific neural responses that, depending on the frequency, induce one of five brainwave states that can aid sleep and ease pain (delta brainwaves), help you relax or meditate (theta), reduce stress (alpha), improve concentration and focus (beta), and enhance memory (gamma). Look up binaural beats on YouTube or sign in to Spotify and search for “the most relaxing songs ever according to science”.…

Yoga isn’t just a one-trick workout pony. Don’t get us wrong, we love its restorative effects – in fact, with hectic schedules and high-intensity workouts (think running, cycling, Zumba) dominating our lives, it’s probably something we could all do with a little bit more. But this ancient practice has so much more to offer. ‘Yoga is a great way to calm down – even a short session can help reduce stress, increase blood flow around our body and clear our mind – but with more than 80 styles to choose from, it’s also a full fitness programme offering strength, flexibility and cardio too,’ says Lucy Edge, yoga advocate, author and self-dubbed yogipreneur. These revitalising 15-minute sessions, created by Lucy, are a great addition to your regular workout routine. ‘They’ll help…

Woodland walks, pottering in the garden, and being kissed by the sun’s rays all have the potential to improve our mood. Have you noticed that you tend to feel worse when cooped up inside? So, it’s no wonder that women head outdoors to heal everything from midlife heartbreak and menopausal anxiety, to more serious mental health conditions. This medicinal form of nature is known as ecotherapy, and there’s scientific evidence to support its success. 1 NATURE’S PRESCRIPTION Ecotherapy covers a broad range of nature-based activities that can enhance health, explains Jess Bayley, ecotherapist and project manager at The Centre for Ecotherapy (centreforecotherapy.org.uk). ‘It’s the conscious recognition that being in nature is effective in improving our wellbeing and that it develops people’s connection to themselves and the natural environment.’ And this…

A dele uses citrine to help combat stage fright. Victoria Beckham carries a black obsidian with her for protection. And Miranda Kerr keeps rose quartz next to her skincare products to infuse them with energy. But while celebrities may swear by them, can crystals really have healing properties? And if so, how does that work on a practical level? Stones are believed to work with chakras – your body’s invisible energy centres – to help clear blockages in the “flow” of energy. ‘Crystals emit an energy that can work on the nervous system,’ explains crystal healer Kim Alexis. ‘They have a vibrational frequency that affects human tissue. This means they can transform and shift the frequency in our bodies, influencing change.’ Whatever your take on the “positive energy” theory, there’s no doubt…

We all have our ups and downs, and most of us have been guilty of smiling on through and pretending all is fine from time to time when we’re actually not. But is it better to be honest and open about how we’re feeling? Or, are there benefits in projecting positivity even if we feel anything but? Feeling blue vs feeling depressed We’ve probably all had a few days of feeling below par. But it’s important to recognise if your low mood is more than just a passing dose of the blues. Even if you’ve felt down in the past and managed to overcome it without support, it’s important to recognise the times when you need help. So how to differentiate between a normal “low” and clinical depression? According to…

Dread the dark nights and cold days? You’re not the only one – it’s normal to feel affected by the changing seasons. In fact, 57% of Britons experience low mood at this time of year compared to during the summer*. But if the onset of winter seems to be seriously impacting your life each year, then it could be seasonal affective disorder (also known as SAD). ‘As the days start getting noticeably shorter, some people find their mood becomes subdued,’ says LloydsPharmacy pharmacist Pareena Patel. ‘SAD is a type of depression that’s related to changes in seasons, which tends to start in the autumn and then becomes worse during December, January and February.’ Here’s what to watch out for, and how to beat it… It’s linked to our geography SAD is…

UNLOCK CONTENTMENT Action For Happiness has a blueprint to help you discover the secret to happier living. Drawing on psychological evidence, this “get happy” movement shares the 10 keys that consistently have a positive impact on our wellbeing. Go to actionforhappiness.org to find them. CAN YOU… Reframe your thoughts? Try to flip a negative into a positive. ‘Give yourself permission to feel whatever you feel without judgement, but then make a conscious choice to focus on strengths, resources and solutions to get your needs met,’ says Louise Murray, health and mindfulness coach (livewellwithlou.com). ARE YOU… Kind to yourself? Self-compassion can act as a powerful antidote to mental health difficulties, says Brendan Street, head of emotional wellbeing at Nuffield Health. ‘It helps to think about the words you might say to…

There are times when a bit of stress can be energising. If you’ve got an urgent deadline at work, a shot of adrenaline can fire you up and sharpen your focus. But, when stress becomes unmanageable, it has the opposite effect. If you take work home and lie awake stressing about it, you’re a prime candidate for burnout. In 2019, the World Health Organization (WHO) announced that burnout was included in the updated International Classification of Diseases as an occupational phenomenon. WHO defines burnout as “chronic workplace stress that has not been successfully managed”. ‘The first major symptom is that you feel absolutely exhausted all the time,’ reveals clinical psychologist Dr Michael Drayton. ‘Other key symptoms include feeling negative and cynical about your job, and reduced work performance.’ ‘Burnout will…

During challenging times, our bodies seize up and our minds shut down. But there are easy ways to reduce physical and emotional stress and unwind – from deep breathing to a good soak in the bath. Here’s what to try… INHALE… EXHALE ‘When we’re angry, tense or scared, our muscles tighten and our breathing becomes shallow,’ says Stephanie Reynolds of wellness space, the House of Wisdom*. ‘Lengthening the breath will increase oxygen levels in the body, helping to calm you down.’ TRY THIS ✢ Place your left hand on your chest and the right on your stomach. Exhale completely, emptying the lungs of air. ✢ Inhale through the nose and feel your belly start to rise under your hand. At the top of the breath, hold it for a couple…

Nikki Blisset, 39, from Newbury. ‘I’ve always been an anxious person, but I began to suffer severe symptoms when my first son was born. It was a traumatic birth and afterwards, I experienced severe postnatal depression, which meant even leaving the house became a mission. The first time I had a panic attack, I was in the supermarket. The noise, lights and people – it all became overwhelming. Soon the attacks began to happen everywhere. The depression and anxiety took over and I was hospitalised. I had CBT, which helped and gave me strategies to cope. The anxiety gradually subsided but recently I’ve been having a difficult time – I’ve had another baby and I was made redundant. The symptoms returned and I’ve been diagnosed with generalised anxiety disorder. I’m…

It’s all too easy to find yourself on a treadmill of constant work, family and social commitments. But what if you just did nothing for a change? When did you last take a moment that was truly to yourself, with no distractions? Some of our favourite wellbeing experts reveal their tricks for injecting some much-needed laziness into our hectic lives… Why are we so busy? These days people seem to wear their busyness as a badge of honour, but where have we developed this habit? ‘From generation to generation, we have been passed these thoughts that date back to wartime,’ says Lisa Hawkyard, mindset expert and coach (lisahawkyard.com). ‘We are praised for keeping going when in fact this can cause so much damage mentally and physically.’ Lisa has seen a…

Death is, of course, inevitable, but when someone you love dies, the loss of them can have huge repercussions on the rest of your life. Operations manager for Cruse Bereavement Care Nicola Dias says, ‘There is no “normal” way to grieve. There is also no timeline. Grief can take a long time.’ Stages of grief Grieving is a normal, healthy process that we must all face. ‘Everyone will feel different emotions while grieving, and also at different stages of their grief,’ says Nicola. ‘Numbness, guilt, relief and anger are some of the common feelings we may experience when someone close to us dies. Along with loneliness and upset, there are other perhaps unexpected reactions you may experience: ✢ Shock: Even if the death of the person was expected, when someone…

We’re all guilty of letting friendships slide in adulthood, but just half an hour a week of chatting on the phone can enhance these relationships and boost your wellbeing, says Age UK. With recent demographic trends showing that the number of over-50s suffering from loneliness is set to reach two million by 2026, it’s time to get back to basics and make that call. ✢ SOCIAL MEDIA DOESN’T COUNT In addition to this, a study conducted by the University of Leeds found that despite younger people having a larger social network than those in older age, these friendships tend to be less fulfilling. A generation of Facebook, texting and digital messaging has resulted in more “friends” but less intimacy, suggesting that a small group of friends you can spend time…

The fight for equality has come a long way, but women are still likely to be less well off than men. The gender pay gap in the UK remains at an average of 8.9% for full-time workers*, and women are less likely to have invested enough into their pension fund**, with the average female pensioner currently bringing in £7K a year less than men. Esther Mukoro, finance coach and founder of personal finance blog for women, moneynuggets.co.uk, tells us how to take control and ensure we’re not missing out. Pick up a pension Men are still more likely to have an active private pension (56% compared to 51% of women***) and, because of the gender pay gap and natural career breaks, it’s likely to be bigger, too. ‘If you haven’t…

1 Go to a quiet, comfortable place where you won’t be disturbed. A comfy chair will do. Sit down but don’t lie down, as it might make you fall asleep. 2 Close your eyes and place your hand over the centre of your chest – your “energetic heart centre”. 3 Take a deep breath into your chest. Observe how the hand rises and space is created inside you. As you breathe out, notice how the hand falls and your body folds and softens. 4 Keep breathing in and out, and get used to connecting your breath to your hand over your heart’s centre, and the feeling of your chest rising and falling. 5 Rather than controlling your breath, imagine yourself standing back and observing it. 6 Stay like this for a few minutes. As other thoughts…

This isn’t just any old run – it could be the secret to reducing stress levels and boosting cognitive performance. Fitness and wellbeing coach Natasha Wood explains more… ✢ MORE THAN JUST A JOG While running is good for your physical health, it can also do wonders for your mental health. ‘Running and mindfulness really go hand in hand – when you’re running down that open road there’s really no one else but you and your mind so it’s a great opportunity to actively focus your thoughts,’ says Natasha. ‘It lowers stress levels, helps you feel happier, improves performance mentally, reduces pain and decreases anxiety and depression symptoms.’ 4 MINDFUL STEPS 1 Start by setting an intention in the first few minutes of your run, then completely let it go. You…

Used for thousands of years, massage therapy is still as popular as ever. And there’s little wonder why, considering the positive physical effects it can have on the body. But the psychological benefits may also be effective long after your appointment. ‘Massage improves joint mobility, decreasing or eliminating pain and muscular tension,’ says Ruth McKinnon, head of massage at Ten Health & Fitness. ‘Regular massages can also help mental wellbeing by improving sleep quality, and reducing anxiety and depression. It’s even been shown to ease aggression and stress levels in those with dementia.’ It’s also a good way to ensure you’re taking time out. ‘It provides valuable time for the mind to connect with the body and allows you to breathe,’ says Ruth. ‘That’s why I’d recommend a massage every…

Reflexology is based on the theory that different areas on the feet, hands, face and ears correspond with parts of the body. ‘The basic principle is that the two feet together as a whole represent an exact mini-map of the entire body, incorporating all of the body’s systems,’ says reflexologist Andrea Hurst (andreahurst.co.uk). By activating these points through pressure, you can treat multiple ailments within the body. This complementary therapy is steeped in history and has been practised for over 5,000 years, but it’s still relevant to our hectic lifestyles today. ‘Touching different areas helps aid relaxation, improves mood, releases tension, enhances sleep and generally helps improve wellbeing; therefore allowing us to cope better with the stresses that life can bring,’ explains reflexologist Malini Sarkhel (livingmind.co.uk). With a whole range…