Innholdsfortegnelse for February 2020 i Psychologies

Rachel Chalmers Journalist Originally from California, freelance writer Rachel now lives near the Thames Estuary. This month, she shares how learning to play the harp as an adult helped ease her anxiety. ‘Music has been one of the most powerful tools of healing for me and I wanted to share my experience with others who might be navigating their own challenges,’ she says. Read her fascinating feature on page 38. Adj Brown Photographer Adj has a passion for analogue photography and has wide-ranging experience in fashion, travel, reportage and portraiture. Originally from London, he now lives in Cornwall with his wife, daughter and beagle. He photographs artist Maia Walczak for our ‘My life, my way’ feature on page 28. ‘Capturing Maia was an education in foraging,’ says Adj. ‘She is…

‘Never give up on yourself. Then you will never give up on others,’ says Pema Chödrön, our brilliant new back page muse for 2020. It’s a great mantra for the beginning of a new year and decade. At Psychologies, we believe there is always hope and taking inspired action every day, no matter how small, will transform you, others and the world. Read about four women who volunteered in their local communities and changed their lives on page 50. In our Dossier from page 58, Associate Editor Anita Chaudhuri explores how to build a solid foundation of habits to help you support your best self in the year ahead and beyond. We’ve doubled our Real Eco pages and Ellen Tout, our Eco Living Editor, will be encouraging us to make…

Also known as Star Wars Episode IX, this is the final film in the Star Wars sequel trilogy. Daisy Ridley once again stars as Rey, who sets out to battle with the Resistance against the First Order. Also starring Adam Driver, Billie Lourd and Lupita Nyong’o, The Rise Of Skywalker is set a year after The Last Jedi, and we see the ancient conflict between the Jedi and the Sith reach its climax. The complexities of Ridley’s Rey are a talking point among fans. How come she is so powerful and skilful? Will she turn to the dark side in the end? Director JJ Abrams doesn’t give much away, but he does tease audiences. When asked about Rey’s uncanny mastery, he told Rolling Stone: ‘Yeah, spooky, right? It’s a fair…

QI have been online dating for numerous years and I recognise a pattern in my behaviour. When I really like a man, I sabotage the potential of a relationship blossoming. I also overthink things. Recently, I went on a date with a guy I fancied. I asked him to ring me and he said he did not like speaking on the phone. I got angry because it appeared he was not putting in much effort and I feel I always give my all. My deepest fear is not finding someone with whom to share my life. Please help! Name supplied A There’s a lot to unpack here, so I talked to dating and relationship coach Elizabeth Sullivan, who helped me work through similar feelings. Elements of online dating are like…

• TheUKCPAlongsideprofessional supportforourmembers,wearethe leadingresearch,innovation,educational andregulatorybodyworkingtoadvance psychotherapiesforthebenefitofall. Ourmembershipincludesmorethan 8,000therapistsand70trainingand accreditingorganisations.Members workprivately,inpublichealthor third-sectororganisations,offering arangeofapproachesforcouples, individuals,familiesandgroups. • To find the right therapist, log on to psychologies.co.uk/ find-a-therapist and look at our Life Labs Channel of experts who may be able to help, or visit psychotherapy.org.uk/find-a-therapist to locate a therapist near you.…

Listen to our enlightening podcast channel and sign up for life-changing coaching and support with the Life Leap Club – free to all Psychologies subscribers Here at the ‘Psychologies’ podcast channel, we interview the world’s best experts and authors, from Brené Brown to Marian Keyes, to inspire change in your life. Whether you want to embark on a new career, heal from heartbreak or realise personal dreams, we’ve got practical advice to help you live a life you love. Magazine subscribers can access additional interviews, workbooks, videos and content. To find out about the Life Leap Club and begin valuable coaching to kickstart change, see psychologies. co.uk/ life-leap-club-new-subscribers. We’ll add a new programme every four weeks to support you on your journey. Our brilliant new releases How to live your…

Psychologies’ partnership with Barefoot Coaching gives you the tools to find a coach who meets your needs. Barefoot Coaching has been at the forefront of coaching and coach training for 25 years. It has a proven track record as a provider of high-level coaching and coach training to organisations and senior executives, nationally and internationally. Train as a coach with Barefoot Coaching The Barefoot Coaching International Coach Federation- accredited Postgraduate Certificate in Business and Personal Coaching is one of the most well-established coach training courses in the UK. Barefoot runs regular, free introductions to coach training throughout the year. Visit barefootcoaching. co.uk/taster-morning to book.…

The average person throws away 300 toothbrushes in their lifetime, typically made from non-recyclable plastic. There are a growing number of options for sustainable and natural oral care, but which give your teeth a thorough clean to match your conscience? Our Real Eco panel has been testing toothbrushes and these five are our sparkly winners. When you’re finished with your brush, repurpose it to scrub the bathroom, stir paint or as a plant cane! After that, the bristles of these winning brushes can be removed and the rest of the brush will›biodegrade. We’ve also rounded up our favourite tried-and-tested, plastic-free toothpastes. Time to brush-up! Psychologies Eco Living Editor…

THAT’S WHYEACH product is carefully scrutinised by our Eco Living Editor Ellen Tout to ensure it meets our standards.The chosen products are then tested by our panel of 25 discerning readers to be rated and reviewed.We will only ever include brands we really trust – if it doesn’t match up,it’s not getting in! Cuts out plastic Vegan-friendly and cruelty-free Natural and organic Sustainable and ethical Shows real care for the planet…

WE ALL HANG ONTO clothes that are too small for us, hoping that one day we’ll fit into them again – but this constant reminder of being ‘the wrong size’ does nothing for our self-esteem. And what a waste of pieces that we obviously love! Here’s the thing – we don’t have to change our bodies to fit into our clothes, we can change our clothes. Forget the diet, gruelling exercise or breathing in and risking the embarrassment of a split seam, conversion enables us to let out our clothes and create stunning ‘new’ outfits that make us feel great. A vintage ‘find’ Chloe Dale-Jones, a teacher and mother, has focused on other people’s needs for years while she has taken a back seat and lost confidence. She brought me…

DANCER POSE Natarajasana Dance your way into a mindful year with this empowering pose which works on balance, flexibility and strength in your legs, back and core. • THIS IS A POSE FOR THE END OF YOUR PRACTICE. Start in standing position, spreading the toes of your left foot, rooting down into the earth. • LIFT YOUR RIGHT FOOT so your heel comes up towards your bottom. Reach back with your right hand, palm facing outwards, and hold the inside of your right foot. • LIFT AND ENGAGE YOUR LEFT KNEECAP and lift your left hand to reach forward (rest on the wall if you like), tipping your torso forward. At the same time, push with your right foot and pull with your right hand, so that your right leg…

A JOURNEY OF a thousand miles starts with a single step but, boy, that step can be hard to take! I love walking and am my green spaces, my yearns for more. I want to leave the city and tramp for hours – miles through countryside until my feet ache and my lungs are full of sweet air. So, why don’t I just take a day off and do it? Shackles of my own design There are always reasons not to find time for the things you love. Work, a never-ending to-do list – but these are just details, the real reasons run deeper and, when I look, I find the usual suspects: the inner voice that asks why I deserve a day of pleasure when my partner is working;…

Winter is a time to cosset yourself, to sit and sip something nourishing while you rest and wonder; to be gentle on your body and mind – and what better way to do that than on a retreat? Nurturing is what retreats do best, especially during the darker months, when it can be more challenging to look on the bright side. Instead of getting down in the dumps, take nature’s gift of quiet time to get away from it all; to retreat inside yourself, to your core, and consider what you truly need in life. Save action for the spring – ponder rather than plot your year ahead, with daydreaming or journalling in that blissful post-treatment state when everything feels right with the world and you wonder why you ever…

Contact with nature helps improve mood and reduce stress levels, so bringing the outside in is a simple way to create calming, soulful spaces. Each season presents an ever-changing palette and unique treasures. ‘No matter the time of year, nature always provides something that will serve as a beautiful focal point in any room,’ says Hans Blomquist, celebrated art director, stylist and author of Inspired By Nature: Creating A Personal And Natural Interior. Blomquist helps us find simple ways of reflecting the natural world with colour, tone, texture and the clever incorporation of cherished pieces. Be inspired by these rooms and design your own natural refuge from the busyness of modern life. ‘Inspired By Nature: Creating A Personal And Natural Interior’ by writer, stylist and photographer Hans Blomquist (Ryland Peters…

“Never give up on your self Then you will never give up on others” Pema Chödrön is our favourite wise woman. Beloved Buddhist teacher, author, nun and mother, she has inspired millions of people around the world who have been touched by her example and message of practising peace in these turbulent times. The Pema Chödrön Foundation is dedicated to preserving and sharing Pema’s inspiration and teachings in order that they might help us all awaken wisdom and compassion in ourselves and the world around us. pemachodronfoundation.org To buy her books, go to shambhala.com; bookdepository.com; betterworldbooks.com…

Groupe Psychologies, 2-8 rue Gaston-Rébuffat, 75019 Paris, France. Tel: 01 44 65 58 00 PSYCHOLOGIES FRANCE Editor-in-Chief: Laurence Folléa PSYCHOLOGIES ROMANIA Ringier Magazines, 6 Dimitri Pompeiu Street, Bucharest. Tel: +40 212 03 08 00. Managing Director: Mihnea Vasiliu (mihnea.vasiliu@ringier.ro) Editor-in-Chief: Iuliana Alexa (iuliana. alexa@ringier.ro ) Advertising Manager: Monica Pop (monica.pop@ringier.ro) PSYCHOLOGIES BELGIUM Edition Ventures, Chaussée de Louvain 431D, 1830 Lasne. Tel: + 32 2 379 29 90 Editorial Director: Marie-Christine De Wasseige (mc.dewasseige@ventures. be ) Chief editor (French): Christiane Thiry (christiane.thiry@ventures.be) Chief editor (Flemish): Barbara Van den Abeele (b.vandenabeele@ventures.be) Advertising Manager: Manoëlle Sepulchre (manoelle.sepulchre@ventures.be) PSYCHOLOGIES RUSSIA Hearst Shkulev Media, Psychologies Russia, 31 b Shabolovkaya Street, Moscow 115162. Tel: +7 495 981 39 10 President: Viktor Shkulev (vshkulev@hsmedia.ru) Editor-in-Chief: Xsenia Kiseleva (xkiseleva@hsmedia.ru) Publisher and Advertising Manager: Ekatarina Kerova (ekerova@hsmedia.ru)…

IN THE CLUB Finally, I decided to subscribe to your wonderful magazine, and I was over the moon when my first issue arrived. Living in a small medieval town in Germany, it was always a question of luck whether I would find a copy. I love your combination of health, mindfulness, profound Dossiers and heartfelt stories. I am a psychotherapist and, after being diagnosed with a severe heart condition, I find my own soul searching for strength and support. I always find inspiration and fresh perspectives in your magazine. Thank you Psychologies. Jasminka Get your weekly fix! WANT MORE INSPIRATION, PERSONALITY TESTS AND INVITATIONS TO LIFE-CHANGING EVENTS? SIGN UP FOR OUR FREE NEWSLETTER – DELIVERED DIRECTLY TO YOUR INBOX! GO TO bit.ly/2KN0B8z…

Chabela and her family WHEN I CAME TO CHILE to study many years ago, Chabela, you and your family were my home away from home for an entire year. The bond we formed lasted much longer, especially when I came back to live in Chile on a more permanent basis. Mamá, you are sick now and we fear the end is near. I want to thank you for treating me like another daughter even though we have cultural differences. You helped me learn Spanish and you cooked delicious homemade meals that I will miss so much. I still have the recording of Spanish phrases that you made for me. Every time I visit, I feel at home with your family. Thank you Chabela, Mamá and your family for the love…

WE LOVE ‘Little Women’ performed by Laura Dern WITH THEIR FATHER away fighting in the American Civil War, the four March girls are facing a lean Christmas with their mother. As the years go by, we follow their fortunes as they journey into womanhood. Meg the beauty, Jo the tomboy, shy Beth and precocious Amy will encounter adventure, hardship, joy and disappointment, and learn to meet the challenges of life as they become independent and make their way in the world. While marriage and motherhood may beckon for the sisters, their most enduring love is always for each other. This iconic coming-of-age tale is a perennial favourite that has touched the hearts of generations of fans, and this Audible Original adaptation, starring Laura Dern and a full…

Find your zone of fairness. Pinpoint the overlap of what you need and what the other party is hoping for. The skill is recognising the middle ground and agreeing on how to get there. Make your own needs clear and, at the same time, put yourself in the other person’s shoes to understand the pressures on them. Get used to stating your position precisely, saying, for example: ‘I need a 20 per cent reduction in fees to be able to continue using your service.’ Or, ‘I’m looking for a time frame of less than three months to close this deal or I’ll have to walk away.’ Be ready to walk away. When you’re caught up in a negotiation, it can be hard to keep sight of the point at which…

My ‘invitation’ to slow down came a year ago when I was nearly arrested at the airport. My ex-husband was getting married in Boston to his young American girlfriend and my son was to be best man. ‘How do you feel about that?’ asked my friends. ‘I’m fine,’ I said, as I worked myself into the ground, my go-to strategy to numb my emotions. I booked a holiday but, because I’d worked until 2am, I slept through my alarm and tried to sneak onto my flight after the gate had closed. Two men in peaked caps escorted me from the departure lounge by my elbows. I sat and cried on the concourse and decided I had to make some changes. And so began my slow journey. I know working…

Uncertainty can be exciting. I’ve had so many moments when something unexpected has happened to me that no matter how quiet things are or how much I think I’m not moving forward, I see there is always the potential to be surprised – not necessarily in landing a role but by a new idea or a new cast member with whom I connect. Do what makes you smile. When I was four years old, I did tap dancing and I was told ‘smile and look like you’re enjoying yourself’. I realised that I wasn’t enjoying myself, otherwise I would have been smiling! As a child, I was musical, and I enjoyed reading. When I got older, I was interested in escapism, science fiction and fantasy, and I realised that I…

down my most cherished hopes and dreams for the upcoming 12 months has always been inspiring but, after an action-packed year, I feel strangely underwhelmed by the idea. While I’ve been busy on lots of projects, I haven’t made as much progress as I had hoped. Why should 2020 be any different? This jaundiced mindset is abruptly refreshed when I read a Usually, this is my favourite time of year. The ritual of gathering a pristine notebook and a rainbow of felt-tipped pens, plus magazines, scissors and glue never grows old. Creating a vision board and writing passage by poet David Whyte from his new book Consolations (Canongate, £14.99). ‘It is always hard to believe that the courageous step is so close to us, that it is closer than we…

Jayne Morris›is author of ‘Burnout To Brilliance: Strategies For Sustainable Success’ (John Hunt Publishing, £10,99). She has been featured in leading publications and is a popular speaker, workshop leader and radio and TV›personality. Jayne has presented and been interviewed on a variety of topics relating to stress management. She travels regularly to work with private and corporate clients worldwide. Jayne, who also hosts retreats, lives with her husband and two daughters near Bristol. jaynemorris.com…

What one thing would make change easier? ♥ More time ◆ Less stress • More confidence ■ Fewer choices You are most likely to create a big change in your life when: ♥ You feel excited by it ◆ You feel physically at your best • You’ve really thought it through ■ You can’t put it off any longer Compared to you, people who manage to implement changes seem to have more: ♥ Willpower • Self-belief ◆ Self-discipline ■ Time At the end of a typical day, you often feel: ■ Fragmented • Anxious ◆ Exhausted ♥ Disappointed 5 People tell you that you need to: ◆ Take better care of yourself • Worry less ■ Have a good sort-out ♥ Get some support When you have to make a…

Living our truth Made from organic bamboo with a castor oil blend for the bristles, the Truthbrush wins our Eco Champion award. The bamboo used is fast-growing and harvested in a sustainable forest. Shipping to your home is carbon-neutral and all packaging is plastic-free. We love this toothbrush and our reader panel does too. • Truthbrush, £4.50, thetruthbrush.com “I love the natural plastic-free feel and the bristles are effective”VERA, Reader panellist, Surrey Worth smiling about The bamboo handle is compostable and this brush has nylon bristles. It is certified cruelty-free and vegan-friendly. Humble aims to be socially conscious and every toothbrush purchased funds projects for underprivileged children in need of dentistry. • Humble brush, £3.50, thehumble.co “The packaging is unfussy. Kudos to the Humble Smile Foundation”JULIET, Reader panellist, Yorkshire A…

THE CHOICE IS YOURS Over the past months, we’ve delved into finding more awareness what we eat and how we feel in our bodies, to understand what a balanced and healthy lifestyle is uniquely for us. But if creating this lifestyle were only about our body and the food we put in it, we would all find it easy – and I wouldn’t be writing this column! Choosing to be healthy is about heart; our choices are linked to our emotions and values. This month, let’s create awareness around what’s in our heartspace in order to find greater balance in our lifestyle choices. Are you living your values? OPINIONS AND VALUES are two different things; opinions can be changed, but values are often non-negotiable. Can you make a list of…

MY NAN WOULD HAVE viewed the bone broth trend with some bewilderment. Given that she used such stock as a base for many a dish, the flurry of attention would have been baffling for something that was pretty standard for her to make on a regular basis. She also used a lot of lard and double cream but that’s another story. Be that as it may, bone broth is another prime example of how we have lost touch with basic recipes and food lessons from our ancestors. In fact, there is nothing basic nor banal about a good stock from a flavour or gut perspective. Face value Indeed, the process of boiling the bones releases amino acids such as glutamine, collagen, glycine and gelatin, which support the health of connective…

Resurface Surf-Therapy Retreats offers group getaways at Riad Dar Haven, a traditional guesthouse with a relaxed vibe. You’ll be looked after by avid surfer and therapist Joshua Dickson, who specialises in treating anxiety, depression, relational issues and addiction. Sun, sea and blue skies are a rejuvenating backdrop for those who want to improve their health and happiness – a launch pad to change your life. To enter, go to tinyurl.com/ psyretreatwin. The closing date for the competition is midnight on 20 January 2020. The prize is for one, in a shared room, from 18-25 April 2020. All transfers from Agadir airport, accommodation, meals, surf hire and lessons are included but flights are not included. There is no cash alternative to the prize.…

OUR TEAM Editor-in-Chief Suzy Walker Design Director Lynne Lanning Creative Director Laura Doherty Features Director Elizabeth Heathcote Associate Editor Anita Chaudhuri Wellness Director Ali Roff Farrar Eco Living Editor, Features Writer and Digital Editor Ellen Tout Food and Living Editor and Eco Panel Emma Coxon Production Editor Vee Sey Deputy Production Editor Leona Gerrard Contributing Editors Gut Eve Kalinik Retreat Caroline Sylger Jones Digital Katherine Weir ADVERTISING & PRODUCTION TigerBee Media, Commercial Director Nikki Peterson (0782 556 1680) nikki.peterson@tigerbeemedia.co.uk Copy Production Manager Melanie Ratcliffe (01733 362701) kelseylifestyle@atgraphicsuk.com MANAGEMENT Chief Operating Officer Phil Weeden Chief Executive Steve Wright Managing Director (Lifestyle Brands & Circulation) Kevin McCormick Finance Director Joyce Parker-Sarioglu Retail Director Steve Brown Audience Development Manager Andy Cotton Subscription Marketing Manager Rebecca Gibson Events Manager Kat Chappell Publishing Operations Manager…

@JessRowley10: I have only just discovered that I can subscribe to magazines on my kindle. Now I can #SaveThePlanet reading @PsychologiesMag @button03_4: Thank you for my bookazine @PsychologiesMag. Now to begin the task of putting a few things into action and finding out what’s right for me. #CreateTheCareerYouWant @SarbjitHear: It was great hearing @Suzy_walker101 speak at@wibexpouk. I was drawn to this event because of Suzy – she speaks from her heart and soul and really connects with everyone in the room in such an authentic way. Thank you. @mysmileylife: Lazy day! The fire is on and I’m reading the latest @psychologiesmagazine Love it. #SelfCare @psychologiesmagazine: Interested in trying plastic-free period products? Watch our video and see what our panel of green queen readers thought when they tried everything from washable…

‘Not everyone is able to travel and no one – not yet – can travel in time,’ writes author Sarah Baxter. ‘So, by reading great books, anyone, of any nation, is able to journey to a totally other period and place.’ Baxter’s new book, Inspired Traveller’s Guides: Literary Places, takes you on an enlightening exploration through the key locations of literature’s best and brightest authors, movements and moments, such as New York’s Central Park (pictured), captured in JD Salinger’s The Catcher In The Rye. “ If one cannot enjoy reading a book over and over again, there is no use in reading it at all”OSCAR WILDE 47% OF EMPLOYEES THINK WORRYING HOLDS THEM BACK AT WORK,AND THAT FIGURE ROSE TO 65 PER CENT AMONG YOUNGER,MORE EDUCATED PROFESSIONALS** IT’S VINTAGE,DARLING! Around…

GHOST FISHING NETS are those which are lost or dumped at sea and now make up 10 per cent† of plastic in the ocean – drifting and harming wildlife. On the surface of the water, 70 per cent of macroplastics are also related to fishing. During beach cleans, I’ve found metres of this harsh plastic, wrapped around seaweed and shells. It’s shocking; and that’s why I felt uplifted seeing the work of Kittie Kipper, a fibre artist repurposing ghost nets and marine debris. Her creations (pictured) range from woven baskets to birds and headdresses, all made from rescued materials. ‘Psychologies’ is proudly championing sustainability. Read more in our new Real Eco section from page 77. This month, our panel of testers have awarded the best plastic-free toothbrushes and natural toothpastes.…

1 Don’t rely on social media. ‘It connects us but social media can also create a barrier to being vulnerable, for example, which is necessary for deep, authentic connections,’ says psychologist Vanessa Moulton. Try to make one-to-one time for the other person. 2 Connect in ways that suit you both. Perhaps you’re the friend who always keeps in touch and never forgets birthdays – but don’t forget to consider the changes happening in the other person’s life. 3 Accept that friendships change. ‘Make peace with the fact that the big friendships of your 20s might not be the ones that feature highly in your 40s,’ says psychotherapist Katerina Georgiou. ‘Friendships can come back into bloom at a later date,’ she adds. 4 Be brave. Don’t assume…

Going slow on holiday is what it’s all about, says Yorkshire-based Inntravel. While it might be tempting to tick off the must-see sights and eagerly accumulate experiences, it’s only by taking time to soak up the details and appreciate the simple things that we can truly connect with our chosen destination. Inntravel’s self-guided holidays are perfect for this: with all the arrangements taken care of, you’re free to walk, cycle or journey at your own pace, and to enjoy every single moment of your precious break. A ‘Psychologies’ promotion in partnership with slow travel specialist Inntravel…

• Listen to a song that speaks to your emotions. Whether that means listening to Christmas carols, your favourite tunes from school or one of Tchaikovsky’s symphonies, use music to engage your ears and awaken joyous memories. • Unleash your inner child and give yourself permission to finally learn that instrument you’ve had your eye on since you were young. Experiment with your own melodies and enjoy the sound created by your own two hands. • Celebrate the feelings evoked by your music, whether you’re the musician or listener. Turn up the volume on your sound system and pay close attention to the way the beats, instruments, voices and lyrics interact with your own thoughts and feelings.…

Kelly Hearn is a psychotherapist with a particular interest in the relationship between money, values and self-worth Q How our money do we uncover story? We can start by thinking of our first memory of money. Then walk through other money memories and string them together, noticing any common themes. How have these played out in our adult lives? If this was a story, what might the title be? We can also ask ourselves these questions: How did our parents spend money? Was money in short supply or not? What advice did we receive from our parents about the importance of money? Q If we have an issue with money, can we heal our relationship with it? Once we recognise any limiting beliefs, we can consciously seek to sidestep them…

The ‘Psychologies’- endorsed ‘Find a Coach’ directory, with Barefoot , a choice of top coaches, all with postgraduate training accredited by the University of Chester and the International Coach Federation. Find a coach who suits you to help you navigate and transform your life – in the areas of money, work, relationships, parenting, health and leadership. Editor-in-Chief ASK THE EXPERT… specialises personal wellbeing leadership development, helping clients harness their talents to achieve both professional and individual success Q I’m working as an unpaid intern in my chosen industry during the week and have a weekend job to make enough money to support myself. However, I’m exhausted, broke, I keep making mistakes and I’m not sure I’m right for this career. I don’t want to give up but it feels like…

A famous old psychology study claimed that men who had just walked over a wobbly suspension bridge were more attracted to a woman they met at the other end than if they’d just walked over a non-wobbly bridge. The theory is that walking over the unstable bridge made them anxious – their hearts thumped, they breathed faster and they mistook these symptoms for signs of sexual arousal. This suggests something odd about emotions: even when they’re happening to us, we have to interpret what they mean, and sometimes we get it wrong. If, like me, you never cry during films except on aircraft, it might be for similar reasons: flying induces anxiety and its physical symptoms, which you take as evidence that the film must be deeply moving. Psychologists…

EACH ISSUE, we’ll give you a series of questions to discuss with your Life Leap Club. Pose the question and listen to the answers, without interrupting. Subscribe to take our course ‘Create a vision board for the new decade’. Ponder these questions: Think back over the past 10 years… What are three highlights? What three things you are proud of acheiving or creating in the past decade? What has worked well for you and why? 2 List three of the biggest positive life lessons that the past decade has taught you? In what areas of your life have you made the most progress and why? What has surprised and delighted you? 3 Imagine it’s 2030 and you have realised your vision… What five pieces of advice would you give…

IF YOU SCORED MAINLY Structure You know it makes sense to put a structure in place that maximises your chances of physically thriving and being in a creative and productive headspace – but you can also convince yourself that you don’t need a routine, and you’ll be OK without it. Relying on motivation to make the right choices will only get you so far. As soon as life becomes stressful and mental resources get depleted, you find yourself defaulting to old habits and letting self-care and productivity slip. You may feel like you ping-pong between good and bad weeks. Creative types often resist the idea that they need something as mundane as structure to flourish, but lasting change is driven by behaviour, and what we do most often, and the…

BASED ON botanical ingredients, this paste is natural, vegan-friendly, plastic-free and truly sustainable. • Truthpaste in peppermint & wintergreen, from £3.90, truthpaste.co.uk THIS PASTE is vegan-friendly, organic and cruelty-free. Charcoal is naturally antibacterial, and the packaging is plastic-free. • Natural activated charcoal toothpaste, from £6.90, georganics.com CREATED BY a carbon neutral and 1% For The Planet company, these are vegan-friendly, plastic-free and refillable. • EcoLiving toothpaste tablets tin, £3, or refill bag, £5.50, boobalou.co.uk OUR READERS’ CHOICE, this paste is natural, vegan-friendly, cruelty-free, plastic-free and leaves your mouth fresh. • Ben & Anna black toothpaste, £8.95, benandanna.uk THESE TOOTHPASTE tabs are cruelty-free and vegan-friendly. The bottle is recycled plastic, and the cap can be returned in-store. • LUSH Miles of Smiles tabs, £6.50, uk.lush.com 1billion TOOTHBRUSHES ARE THROWN AWAY IN…

Bring warmth Bloomtown’s candles are natural, vegan-friendly and free from palm oil. Packaging is plastic-free and the jars can be reused. • Scented botanical wax candles, £14 each, bloomtown.co.uk You’vegotafriend Committed to protecting the natural world, Friends of the Earth’s recent campaign highlights the importance of renewable energy. • FoE steel bottle, £24.99, leakproof.co.uk For future generations Be inspired by this collection of Greta Thunberg’s moving speeches. • No One Is Too Small To Make A Difference by Greta Thunberg (Penguin, £2.99) From the next issue, Eco Worrier Ellen will be addressing your eco living concerns and answering your questions on green, conscious and sustainable choices. Email her at ellen.tout@psychologies.co.uk with ‘Eco questions’ in the subject line…

Our feelings and emotions play a part in every choice we make – sadness causes us to seek comfort in a bar of chocolate, while motivation propels us towards a health goal or value we want to follow. THERE’S NOTHING WRONG with either, but understanding why we make the choices we do can help us choose better options, more suited to our future health and happiness. But how do we understand? The first step is to observe. … 1 Close your eyes and take your attention to your heartspace – the place where your heart lives in your body. Spend a few moments breathing here. 2 Keeping your attention on this area, ask: ‘what is here?’ Take a moment, then ask the question again. Let your heartspace answer…

INGREDIENTS • 3kg organic chicken carcasses or a whole chicken carcass • 4ltr filtered water• 3 tbsp apple cider vinegar • 1 large carrot • 1 large celery stalk• 1 large onion• 1 garlic clove• 2 bay leaves • 3 sprigs fresh thyme • 1 tbsp black peppercorns 1 PLACE THE BONES in a large pot, add the water and vinegar and leave to stand for 20-30 minutes. Wash the carrot, onion and garlic but don’t peel them. 2 Chop the veg and add with the aromatics, ensuring the water covers the ingredients by 5cm. Bring to a boil, then simmer, loosely covered with the pot lid. 3 Check 20 minutes in every the first 2 hours and skim off any foam. Top up the water if needed. Simmer for…

DEEP SELF-NOURISHMENT Ibiza Retreats, Ibiza A gentle and professional wellness team offers heartfelt experiences to nurture and tend to your needs. Group retreats include one-to-one coaching to support your wellbeing goals, personal growth and healing. Personalised treatment programmes complement yoga, breath work and meditation, while workshops offer revitalisation and release. Review queenofretreats.com/retreats/ibiza-retreats-ibiza • ibizaretreats.com REST, CLEANSE AND HEAL European Ayurveda® Resort Sonnhof, Austria Tyrol meets India… European Ayurveda® is a special blend of Ayurvedic and conventional medical diagnostics, treatments, nutrition, yoga, meditation and a‘healing spirit’approach to consciousness, tailored to suit the needs and issues of a western society. Nurture self with panchakarma,AyurDetox, rasayana, rejuvenation and shamanic healing. Review queenofretreats.com/retreats/ayurveda-resort-sonnhof-austria • sonnhof-ayurveda.at/en YOGA AND WELLBEING Vale de Moses Yoga Retreat, Portugal Deep in the heart of wild pine forests, this is…

1 Such A Fun Age ByKileyReid (Bloomsbury, £12.99) Reid’s debut delves into questions of race, class and privilege.EmiraTucker,a bright, young black woman, is feeling aimless, in contrast to white Alix Chamberlain, a blogger who employs Emira to babysit her daughter,Briar.On a late-night trip to a posh supermarket,Emira is accused of kidnapping Briar, while a bystander, Kelley, films it all. The encounter sets in motion a romance,reveals a secret and provokes some hard-hitting truths about the world. 2 American Dirt ByJeanineCummins (Headline, £14.99) This novel opens with a massacre; an entire family gunned down at a barbecue by members of a Mexican drug cartel.The only survivors are Lydia and her eight-year-old son, Luca. Her husband, a journalist, had been investigating the criminals, while Lydia unwittingly befriended the…

A palette of organic tones – dusty pastels and moody or burned earthy hues – provide a serene backdrop for nature-inspired rooms. Add wood, stone and raw textiles, woven textures, soft linens and a collection of your favourite natural objects. Sculptural shapes can be easily and responsibly foraged; fresh or dried flowers, tall, wild grasses, driftwood, branches, twigs, fir cones, shells or pebbles… Then find unique, vintage vases, glass bottles, bowls and baskets to display your treasures.…

On cold, dark winter evenings, all we want is to throw a load of ingredients in a casserole dish, et voila!; a wholesome, hassle-free dish to nourish and satisfy. One Pot Feeds All by Darina Allen contains recipes ideal for solo cooks, families and anyone wanting to whip up a feast for friends. Try delicious and fragrant ‘Keralan fish curry’ or hearty and wholesome ‘Black-eyed bean, pumpkin and chickpea stew’. For a comforting sweet treat, there’s an ‘Apple and blackberry tray with sweet geranium sugar’ or ‘Chocolate fudge pudding with toasted hazelnuts and frangelico cream’. All easy to prepare, eat and wash up! CHILLI CON CARNE This one-pot chilli is a classic sharing option for a relaxed evening with friends. Served with homemade guacamole and salsa, it’s a crowd-pleaser! SERVES…

‘Oh the weather outside is frightful…’ sang Dean Martin, and we all know that feeling of wanting to curl up beside the fire after a long day at work. It’s blissfully warming to tuck into a hearty hotpot, soup or casserole on a cold winter’s night. The beauty of quick and easy one-pot cooking is that you need minimal equipment and just a handful of ingredients to rustle up some healthy comfort food. Gather, get cosy and feast, and no bickering about the dishes! EASY WINTER COOKING…

Passionate foodie and mum Eb Gargano is on a mission to take the stress out of cooking without sacrificing the taste. She blogs at easypeasyfoodie.com, providing inspiration for simple, quick meals, ready-to-freeze food and slow-cook and one-pot ideas. Eb offers a ‘done for you’ service (a four-week plan of hassle-free dinners plus shopping lists). Try her ‘One-pot chicken fajitas pasta bake’ or ‘Wild mushroom, squash and spinach pilaf ’. Easy peasy!…