Innholdsfortegnelse for June 2021 i Psychologies

Pragya Agarwal Scientist and writer Pragya is a behavioural and data scientist, journalist and author. Her latest book is SWAY: Unravelling Unconscious Bias (Bloomsbury, £12.99). Pragya writes about a range of topics, in particular gender and racial justice and equality. A passionate campaigner for women’s rights, she is the founder of the 50 Percent Project research think tank. Pragya organised the first TEDxWoman event in the north of the UK and hosts a podcast, Outside The Boxes. In our Dossier (page 51), she explains how to stand up against discrimination. Alivia Rose Psychotherapist Before training with the UK Council for Psychotherapy (UKCP), Alivia worked for an agency specialising in addiction. With 35 years of experience as a therapist, she supports individuals and groups. Alongside her private practice, Alivia presented an…

Tiger, tiger, burning bright… Relight your flame and find your inner courageous big cat with the new book from writer Anna Lou Walker. It’s full of beautiful illustrations (pictured) to guide you to take those first steps towards becoming more self-assured. The empowering collection of tips and wisdom helps you learn to love who you are and sparkle with certainty. Fortune favours the brave, after all, and your journey begins here. • ‘Find Your Shine: How To Go from Self-Conscious To Self-Confident’ by Anna Lou Walker (Summersdale, £12.99)…

• How and where can you take small steps to practise speaking your mind and being braver? • What do you fear about speaking up and saying how you really feel or what you honestly think? • How would it feel to speak up, stand out and be responsible for creating positive change? • How are you able to help others and yourself by speaking out? LEARNING TO SPEAK openly in any environment and say what you truly think and feel will allow you to lead a more authentic life. Speaking your mind is highly beneficial for your wellbeing and may lead to a fairer society, and who doesn’t want that? ‘Psychologies’ team coach Nikki Peterson hosts our live coaching hour at 3pm every Wednesday. Join her on Facebook @Psychologiesmagazine.…

QI am a freelancer and my work has been badly affected by coronavirus. For the first time in my life, I’m in debt – up to my limit on my overdraft and credit card, which I used to pay off every month. It makes me feel sick and panicky every time I think about it and my work situation is not improving. What can I do to get back on track? Name supplied A I know how hard it feels to open up about debt. I also know you will feel better as soon as you talk to one of the organisations that can help. Having a good credit history ironically means that you have not needed to explore your options before now. As a freelancer, your personal and business…

SATURDAY AFTERNOONS were a purposeful affair in our house when I was a girl. We had two activities that sent us to heaven and, on sunny days in Africa, when we should have been playing outside, we did them both at the same time – eating and reading. We three little girls and our mother would tumble into her ugly beige Austin with the cranky sunroof and the rusted hole in the floor, and chug along to the book exchange, which would have been a short enough walk. There, a hawkish aunty with a stick-on bun swapped our weekly reads for a new haul of dog-eared treasures. Untrue romance It was a library of the pulpiest fiction – but with sweets: shelves of gummy, melting, chocolatey candies. Oh, what would…

1 When a client first comes into my consulting room, they are usually ready to explore what is happening to them. The first thing I ask is what specifically brings them to therapy at this time, and they begin to open up. 2 As you start therapy and speak honestly about what is going on for you emotionally, sometimes for the first time, it can be unnerving. But, as a client starts to talk, I can see where they are in their cycle of emotions, and can initiate a conversation about the emotional road map. This often reassures a client about my ability to understand them and hold them in the psychotherapeutic space. 3 As a psychotherapist, it is important that I articulate how normal it is to…

ACCEPT THE UNEXPECTED It’s easy to say ‘yes, thank you’ to the things you want in life – the pleasant experiences, the positive news and the desired life events. But what about the things you don’t want, but end up with anyway – difficult times and bad news? How do you find the strength to say ‘yes, thank you’ in those instances? I like to think of the ‘yes, thank you’ practice as radical acceptance with the superpower of gratitude. Practise saying ‘yes, thank you’ – acceptance with thanks – to the good, the bad and the ugly this month. How would that make you feel, do you think? Try it and find out… FOLLOW US! #mindfulhealth@aliroff @psychologiesmagazine, psychologies.co.uk Sensual reboot I love a ritual to close the chapter on…

“As well as oily fish, omega-3 is present in organic grass-fed meat, organic free-range poultry and in smaller amounts in organic eggs” OMEGA-3 FATTY ACIDS are called ‘essential’ for a reason and that is because they are vital for our health and wellbeing. The three main types are a-linolenic acid (ALA), found in plant-based sources, such as flaxseed, chia seeds and walnuts; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), present in oily fish, such as salmon, mackerel, sardines and anchovies, organic grass-fed meat and marine algae, such as seaweeds. EPA and DHA have a fundamental role in managing inflammation and they form the lipid membrane of every cell in our body, including the myelin sheath that surrounds neurons. If you only eat plant-based ALA forms of omega-3, it’s important to…

PLANTS ARE GROWING RAPIDLY and the garden is looking lovely and green. It might feel counterintuitive, but consider pruning back some plants – known as the ‘Chelsea chop’, thanks to its timely correlation with the annual Chelsea Flower Show. In doing so, you can delay flowering and create bushier, more compact plants, with an extra-abundance of flowers. It also prevents foliage from getting floppy and leggy later in the season and keeps plants in their allocated space. The Chelsea chop is best employed on herbaceous perennials and is not for those that flower once, such as asters, achillea, nepeta, echinacea, helenium, rudbeckia, monarda and sedums. There are three slightly different methods, easily learned by gentle experimentation. The simplest method is to reduce the plant by a third to a half.…

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) Groupe Psychologies, 2-8 rue Gaston-Rébuffat, 75019 Paris, France. Tel: 01 44 65 58 00…

Share your photographs and comments with us on Instagram @psychologiesmagazine, or us @PsychologiesMag, using PsychologiesMagazine @SunSparks4: I’ve been eating more plant-based meals for almost a year now so I can’t wait to learn from @Ellen_Tout and her new ‘compleating’ book. @LivvyChrissie: All ready to record a podcast today for @PsychologiesMag and @UKCP_Updates talking about the wave of emotions we may experience during the pandemic and in any time of crisis. @karenarnott: Loved reading the latest @PsychologiesMag article about connecting with nature. Always thrilled to see local author @silverpebble featured. Reminder to self: go out for a walk today. @paddington_ _pooch: Oh go on, giz a biscuit! @tinaq cards: A collage for above my desk inspired by @sarahmapleart #FrontRowGetCreative, mainly from #psychologies magazine @the_expater: My article on dealing…

Have you discovered the joy of outdoor swimming? Wild bathing has seen an increase of 15 per cent in the past three years.** Why? Twenty per cent of swimmers say they took it up to support their mental health and wellbeing, and 70 per cent say a wild dip is key to their mental wellbeing. That’s something to make a splash about! 47% OF MANAGERS FEAR THEIR STAFF ARE AT RISK OF BURNOUT UPON RETURNING TO THE OFFICE AFTER ALONGPERIODOFHOMEWORKING†…

I AM SO INSPIRED by the work of The 2 Minute Foundation, creators of #2Minute BeachClean. The charity has beach, river and park cleaning stations across the UK, so we can all take steps to clean up our environment if we have just two minutes to spare – and who doesn’t? The charity’s founder, Martin Dorey, says: ‘The smallest actions can make the biggest difference, and it’s important to take the time, even if it’s just two minutes – two minutes of litter-picking, two minutes of positivity, two minutes for something that makes you happy.’ Even better, the clean-up stations are now circular and made from marine litter! • See 2minute.org; @2minutehq Reader offer! Ellen’s book ‘The Complete Book Of Vegan Compleating’ (Nourish, £14.99) is available for pre-order now. ‘Psychologies’…

OUR BRAINS ARE DESIGNED to keep us safe, and one of the ways it does this is by ensuring that we fit in. Doing what you love requires you to override your innate desire for approval. When we conform to avoid vulnerability, we live on top of a deadening feeling of self-betrayal. To shake off our inbuilt wish for approval, get clear on your ‘why’. Journal around these prompts to find yours: • Why is it essential for you to honour your truth? • What makes this urgent? As you focus on your ‘why’, you will start to care less about other people’s opinions and feel braver to honour your own. Join Kia Cannons for our ‘Do What You Love’ video series and more happy hacks at tinyurl.com/psyhappyhack; psychologiestv.co.uk is a…

Can you remember the first time you failed? I can – it was an English test. I was eight years old and I got 48 per cent, which even then I knew was not a pass. I resented that score so much I made every effort to never fail at anything again, and I managed – until I started learning to drive. If I drove you now, you’d think I’d passed first time. When I’m behind the wheel of my car, I am in a place of total pleasure. A good drive feels like dancing to me – there’s a fluidity and ease to it that is hard to find in other parts of life. I grew up in a tiny village in the countryside. If you wanted to leave,…

‘MY ADVICE IS ALWAYS to work on the relationship if you can,’ says Sara Davison, ‘but there are times when you must face the fact that a marriage isn’t working. If you are with a partner who doesn’t love you, it will damage your self-esteem.’ This is her advice for those headed for divorce: • Get a support team in place. It’s easy to get overwhelmed by divorce from a financial, legal and emotional perspective. Find experts who can answer your questions and give you the best advice. This protects your interests and dials down your stress. • Keep some fun in your life. Divorce can be a rollercoaster of emotions, so ensure you find ways to laugh and connect with those you love. • Don’t discuss your breakup with…

Q My mum died recently after living with dementia for 10 years. I was her main carer, which was exhausting and, towards the end, I gave up my job. My two siblings helped out from time to time but I did the lion’s share. After Mum died, they thanked the professional carers, but neither of them thanked me. I feel resentful and want to break contact with them both. Please help me resolve this. Name supplied A What a fantastic thing to do, looking after your mother in her final years. It must have been hard to watch her deteriorate, and you probably had to put your own needs and feelings aside time and time again. Assuming the care was given by choice, you’ll always know that you acted with…

FIND 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 Train as a coach: The Barefoot Coaching ICF ACTPaccredited PG Cert 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. BOOK NOW! VISIT Barefootcoaching.co.uk/ taster-mornings…

“A weed is but an unloved flower! Go dig, and prune, and guide”ELLA WHEELER WILCOX ONE OF MY MOST CHERISHED memories of growing up is walking home from school and breathing in the succulent, sweet scent of the honeysuckle that grew out of the bushes and hedgerows of the front gardens I ambled past every day. Even now, I can close my eyes and imagine the fragrance filling the air, taking me back to those happy moments. In the rush of life, it is easy to forget the fragrances and aromas that send you giddy, into a relaxed state or boost your energy. According to aromatherapist Valerie Ann Worwood, author of The Fragrant Pharmacy (Transworld, £9.99), scent provides answers to a range of questions. Writing your own scented paper trail…

1 Try and return to your childhood emotionally. Look at pictures from your past and remind yourself what you wanted and who you were when you were that age. Read your diaries if you have any. If this doesn’t jog your memories, retrace the games you used to play, pick up a paintbrush, make a Fuzzy-Felt picture if you must. How do you feel? What did you want to be when you grew up? Get back in touch with your childhood dreams. 2 Talk to people who knew you as a child. If your mother says, ‘You always wanted to be an actor,’ dig deeper. How did this childhood ambition manifest itself? How did you make your desire known? How do your schoolfriends remember you? What did they…

• The UK Council for Psychotherapy(UKCP) is the leading research, innovation, educational and regulatory body working to advance psychotherapy for the benefit of all. We have a register of more than 8,000 individual members, who offer a range of therapy approaches for couples, individuals, families and groups. We also have more than 70 training and accrediting organisations for those who wish to become psychotherapists. • To find the right therapist for you or learn how to become a therapist, visit psychotherapy.org.uk…

• Focus on contribution, not competition. This will take your attention away from trying to be perfect or like someone you hope to emulate. Ask yourself: what is the message I can give people that will improve their lives? How can I personally help others? Considering this question will build your confidence as you hone your message and feel more entitled to speak up about it. A great way to do this is to talk your ideas through with a friend to explore your core message and how best to communicate it. • Next time you have to give a presentation that you are anxious about, record yourself and have your words transcribed. (The free app Otter is great.) Pick out your golden nuggets – insights, advice and unique turns…

Past regrets about speaking out revolve around: ♥ Getting too emotional ◆ Embarrassment or feeling exposed • The impact on relationships ■ Feeling you can’t defend your position Generally, your biggest barrier to self-belief is: ■ Taking yourself seriously ♥ Your critical voice ◆ Comparing yourself to others • Feeling overwhelmed Planned speaking out usually involves: ♥ Overthinking and overpreparing • Being pushed to your limit ◆ Other people who take the lead ■ Raising questions to spark thinking Before a big social event, you worry that you will: ■ Be a bit bored ♥ Make a fool of yourself ◆ Not click with anyone • Find it too much You’d speak out more if you knew: ■ The right time and place ♥ How others felt ◆ It really…

Mindful Health Club Deep acceptance of the now is a powerful practice that can alleviate much suffering and struggle in your day-to-day life. Although it’s not always easy, finding gratitude for the very thing we are trying to accept can make the process more accessible. This month, try the mantra: ‘Yes, thank you’. Can you say ‘yes’ (acceptance) and ‘thank you’ (gratitude) for everything that the present moment offers? It’s easy to do with the experiences, events and opportunities that you want, or feel are positive, but what about the ones you don’t want? Can you invite them in and say ‘yes, thank you’ to them too? Let’s try it with something right here and now. Take a moment to listen to the sounds around you. Do you…

SUN-KISSED Mediterranean soil provides an abundance of fresh fruit and vegetables, pulses and legumes. Add store-cupboard staples found in kitchens across Greece, Turkey and Cyprus and you’ll be rustling up meals like the locals in no time. A full-flavoured, quality extra virgin olive oil is a must for dressings and drizzled over colourful summer salads. Look out for large, vintage-style metal tins of oil to keep you well-stocked, or elegant bottles that can serve as decoration after use. Taste the summer Stock up your pantry. Filippo Berio Il Rustico unfiltered olive oil, £8.99, ocado.com; The Collective plant natural Greek-style yoghurt, from £1.25, tesco.com; Riso Gallo Venere Rustico black rice, £2.79, ocado.com; Le Rustichella egg pasta, £12, sacla.co.uk; Newman’s Own yoghurt and herb dressing and dip, £1.80, ocado.com; Sea Change rosé…

1 The Modern House This podcast is hosted by writer Matt Gibberd, co-founder of The Modern House, which is so much more than an estate agent’s website. Gibberd asks his guests, mostly from the world of design, art and architecture, to talk about their three favourite properties. I enjoyed his interview with his wife, Faye Toogood, an artist with her fingers in all sorts of pies. I made many notes of places I want to visit. 2 The Great Indoors These two pals are hard to tell apart and, between them, know all there is to know about interior design – and if they’re stumped, they just quiz another expert. Designer Sophie Robinson and author Kate Watson-Smyth have great decorating tips – and they don’t take their subject too seriously.…

‘I learned to be the guardian of my own heart,’ writes Bianca Barton on page 22 about the emotional leap she made when her marriage broke down. This issue is dedicated to tending to our hearts and navigating difficult emotions. UKCP therapist Alivia Rose tells us how to manage overwhelming feelings on page 44. ‘Emotions need to be expressed so they can pass,’ she explains. Columnist Vee Sey agrees on page 32. ‘You can’t eat your pain away. Junk food will not fill a void and sugar does not anaesthetise pain or grief. There is no comfort in comfort eating,’ she writes. On page 18, Rachel Dobson chats to Julia Bradbury about how she used walking as a form of therapy during IVF treatment. What tools can you employ to…

I’d like to thank… My brilliant sister, carer And best friend, Emma I wrote this poem just to say Thank you for making me smile each day For your one-of-a-kind humour, your unique wit For bringing me to tears of laughter until my sides split For helping clear away the fog For bringing clarity For when I am feeling lost For often maintaining my sanity For being so effortlessly creative and talented For encouraging me to always aim higher For setting such a beautifully high standard For being the person who I deeply admire For being there when I need to talk For when I feel overwhelmed For making things feel so much lighter For being my sister and my best friend This poem has become a little too sentimental…

ROSIE WILBY was dumped by email. Obsessing about breakups ever since, the comedian embarked on a quest to investigate, understand and conquer the psychology of heartbreak. Part memoir, part investigation, her book, ‘The Breakup Monologues’, tackles the big questions about our life-changing separations in the modern age of ghosting, breadcrumbing and conscious uncoupling. Wilby says: ‘Heartbreak is such a universal thing, yet it’s often kept secret. We hide ourselves away and lick our wounds. I hope the book shows that the story we share with our friends and community after a separation is a vital part of our recovery.’ A witty and enlightening read. • ‘The Breakup Monologues: The Unexpected Joy Of Heartbreak’ by Rosie Wilby (Bloomsbury, £16.99)…

IMMERSING YOURSELF in nature calms a busy mind and brings clarity to your thoughts. Taking a break from artificial noise and screens through mini outdoor adventures brings a sense of peace I can’t go without. In lockdown, I fell into bad habits, sitting at my laptop working without taking a break for fresh air, but now I diarise outside time because I’ve realised how important is it for a positive mindset and mood. Get outside any way you can and feel the difference! Try the following: 1 Mindful walking. Many of us are time-poor and seeking ways to reduce stress. Taking time for yourself is crucial and going for a solo walk while actively practising mindfulness is the perfect way to achieve both. 2 Running. As daunting as…

We’re used to seeing Julia Bradbury atop cliffs, striding across hills, through fields and up mountains, enthusing about big skies, fresh air and their benefits for mental and physical health.›But, beyond the trademark puffer jacket and hiking boots, she is on a mission to spread a message of conservation, powered by proactivity and education. The mother of three began her career as an entertainment reporter before hosting consumer affairs programme ‘Watchdog’ and Sunday-night favourite ‘Countryfile’, before returning to her love of hiking, nurtured by her father, Michael, in the Peak District during her childhood in nearby Sheffield. Most recently, Bradbury reminded us of the natural beauty of Britain in ‘Cornwall And Devon Walks’, which kept our outdoor dreams alive through lockdown. Q You’ve described your childhood as idyllic. Can you…

Q My parents split up eight years ago after my father had an affair. My mother was devastated and has been single ever since but now she has met someone new. When she told me, I was happy for her but then I met him, and I don’t like him at all. He is really controlling and domineering – the sort of person I just don’t like. Since then, he has virtually moved in with her and I’m upset about it. I am at university, which hasn’t always been easy, and home was my sanctuary. I haven’t told my mum how I feel, as I’m scared she’ll tell him and things will be awkward. What should I do? Name supplied A In the 1940s, psychologist Abraham Maslow described a hierarchy…

Kate Darbyshire-Evans INITIALLY, I SAW training to become a coach with Barefoot as a way to accelerate my personal growth after going through considerable life changes. Having personally experienced coaching before my training, I knew it was a powerful catalyst for change. Instinctively, I knew coaching as a profession was the right choice for me and I would find it rewarding and fulfilling. I wanted to share its benefits with others who were navigating uncertainty or challenging situations. Sabrina Francis SUPPORTING PEOPLE to get the best out of themselves and their lives has always been my soul’s mission. I leapt from a career as a teacher and leader towards an opportunity to work with author and professor Steve Peters, creator of the chimp mind-management model. But it wasn’t until my…

AFTER YEARS OF DREAMING about country life, I’ve taken the leap, moving from a big city to a small village. It’s so exciting, but it took me a long time to make the decision. Stepping into the unknown isn’t always easy for introverts. Perhaps you’re doing what you think you should be doing, but it doesn’t necessarily make you happy. I certainly felt like this. But shoulds suck! It’s about trusting your gut and being prepared to follow your intuition. Sometimes, we’re not used to going within and really listening to what we want, and very often we ignore the warning signs when our inner GPS is flashing. How do you tune into the passionate and purposeful voice within? • In what ways are you mean to yourself ? How…

I WAS IN MY LATE TEENS when I realised that meditation alone wasn’t helping me understand my feelings or why I felt the way I did. I was introduced to psychotherapy by a friend and it became a space where I could open up about my deep and painful feelings without judgment. I was fascinated and excited to learn more, and I chose to study the Gestalt psychotherapy model. I was interested in the attention to being in the present, the therapeutic relationship and the importance of the whole person. By understanding myself, I was drawn to work with others, so I could support them, often in their darkest hour. During my career, I have integrated other therapeutic models. I ran the Gestalt Training Studio in North London and, 36…

The other day, I found myself in an uncomfortable situation. I wanted to address someone’s behaviour, but found it challenging. The person is the leader of a group I belong to and uses his position to make catty comments under the guise of ‘banter’. ‘Someone needs to have a word with him,’ I fumed to a fellow group member. As long as that someone wasn’t me… Hold my tongue Why is speaking up so daunting? I am no shrinking violet, yet I agonise over turning down an invitation or questioning a decision with which I don’t agree. Often, I find it easier to put up and shut up – after all, no one else seems to have a problem with this guy. ‘It’s just his sense of humour,’ said my…

In our free coaching course for subscribers, ‘Speak up! How to stand up for your beliefs and change your world’, with coach and trainer Annie Lee, we will look at how to identify what you believe is right and how to stand up for it. Whether it’s Black Lives Matter or campaigning about environmental changes, our four-week programme will provide practical ways to make a difference in the world, be an ally and find the assertiveness you need to create a world you want for yourself and others.…

IF YOU SCORED MAINLY ♥ Judgment Speaking out can feel like a risk if you have a tendency to overthink the possible consequences of saying the wrong thing. It can leave you cautious about asserting your opinions and may trigger rumination – going over conversations to work out if you have offended anyone. Fear of judgment often has its roots in self-criticism – when you view yourself through a critical lens, you assume everyone else is also taking an unforgiving view of your behaviour. For others who find that speaking out triggers strong emotions, the fear of judgment is often around being perceived as losing control or being seen as irrational. If you care about what others think and have deep empathy, you can easily imagine people feeling hurt or…

WITH OUR POST-COVID ENTHUSIASM for getting outdoors added to the renewed bicycle-friendly infrastructure in cities, electric bikes are having a moment in the spotlight. And, as an answer to health, congestion and pollution woes, what’s not to love? E-bikes are not just for cities, but for longer commutes, because you can cover distances at speed without dreading that hill that you have to conquer on the horizon! Psychologies loves the new e-bikes by Specialized because they are low-maintenance, come with a two-pannier rack – lunch-hour picnic anyone? – and battery power for up to 93 miles. We can’t wait to get back to the office! • To find out more about environmentally friendly Specialized e-bikes, go to specialized.com…

QUOTES TO LIVE BY “Despite knowing they won’t be here for long, they still choose to live their brightest lives - sunflowers”RUPI KAUR Simple pleasures Full of gorgeous illustrations, ideas and activities to inspire joy, wellness expert Eminé Rushton’s new book, ‘Reclaim Joy’, is a beautiful guided journal designed to help you navigate every day with greater happiness through nature, home, mindset and play. Write, sketch and try her lovely ideas for a joyous outlook. PROMOTE A FEELING OF AWE Learn how to slow down, step back from the busyness of life and start to notice the everyday wonder that surrounds you.› Give yourself the opportunity to reconnect with yourself and the natural world by signing up to the ‘Little Piece of Wonder Every Day’ e-course at›littlepieceof wonder.co.uk/course 53% people…

1 Circus Of Wonders By Elizabeth Macneal (Pan Macmillan, £14.99) Elizabeth Macneal’s second novel gleams with all the glitter and grime of a travelling Victorian circus.Nell,whose face is speckled with a constellation of birthmarks, is sold to Jasper Jupiter’s Circus of Wonders by her drunken father. She slowly grows into her role as ‘Queen of the Moon and Stars’on the trapeze,and falls in love with Toby,who is damaged by the Crimean War.But Nell battles with his megalomaniac brother,Jasper, who wants power and fame,while she demands ownership of her own story. Afantastic read. 2 Great Circle By Maggie Shipstead (Transworld,£16.99) It’s impossible not to fall head over heels with Marian Graves, an aviator who fights for her right to fly in a world that wants to keep…

Food evokes memories of people and places; it comforts and helps us heal in hard times and unites diverse cultures across continents. Migrant communities in major cities enrich so much of our lives, including our kitchen cupboards with interesting and exotic ingredients. In her new book, ‘Ripe Figs’ (Bloomsbury, £26), food and travel writer Yasmin Khan brings us a taste of the eastern Med. Travelling through Greece, Turkey and Cyprus, Khan shares recipes from a region brimming with culinary charm, transporting us to ‘cobalt blue skies and shimmering seas, sun-drenched islands filled with olive groves and citrus trees, and mezze-laden tables’. Beautifully interwoven are stories of the eclectic mix of people with whom she shares meals, as we’re invited into a discussion about migration, borders and identity. The book is…

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 bookdepository.com; betterworldbooks.com…