Innholdsfortegnelse for July 2021 i Psychologies

Anita Chaudhuri Associate Editor Anita is a culture and lifestyle journalist who has worked for Time Out, The Sunday Times Style and The Guardian. As creator of the Dossier section in Psychologies (page 46), she enjoys getting advice from the experts and putting it into practice. In this issue, she writes about a topic close to her heart – intuition. Last year, trusting her instincts, Anita took a leap of faith and applied to art school to do a masters in documentary photography. ‘It’s the best thing I’ve ever done!’ she says. Emma Coxon Writer and businesswoman Writer, mother and nature lover Emma founded her blog Little Piece Of Wonder in 2017 as a place to share ideas about living a more creative and connected life. Her blog explores the…

For past five years, I fortunate to work with the most incredible bunch of wise and supportive women. At times, it’s been a bumpy road and we’re now all going our separate ways. I have learned so much from you all. You’ve helped me hone my skills, become a more rounded person and gain confidence. You’ve also taught me that things will always work out in the end. Thank you for being the first team where I felt like I truly fit in, for accepting me for me and allowing me to thrive. Thank you for giving me a chance, and for creating our own way of doing things. I will never forget our connection, our weird little work family and my time alongside you all. Stay in touch, Retsecaa…

AREAS RICH IN BUTTERFLIES and moths are havens for other wildlife. They are pollinators for plants and play an important role in the food chain. The Big Butterfly Count is a nationwide survey to help assess the health of our environment. All you have to do is spend 15 mindful minutes outdoors and count the types and number of butterflies you see. To take part, register on the website, download the app, choose your day and location and submit your findings. Interactive maps mean you can see how your data contributes to the bigger picture of conservation science and research. • The Big Butterfly Count takes place from 16 July to 8 August. See butterfly-conservation.org Reader offer! Ellen’s book ‘The Complete Book Of Vegan Compleating’ (Nourish, £14.99) is available for…

• What is important to me in this situation? • What are my limits? • How would I like things to be? • How do I like to treat others and vice versa – is there any difference and, if so, why? A good indicator that something is pushing your boundaries is when you notice that situations or people leave you feeling drained or irritated. therapywithabby.co.uk…

Q During this past year, I have lost my lifelong good health habits. I used to swim regularly, which stopped with Covid. I used to meditate and do yoga most days at home but, somehow, these routines have fallen away and I can’t summon the will to start again. I now spend hours achieving nothing at all. What can I do to change this? Name supplied A We all struggled to keep up our old routines when we lost the framework that kept us on track, so the first thing is to stop telling yourself that this is somehow a failure of willpower. I love this quote from James Clear’s book, Atomic Habits (Cornerstone, £16.99): ‘Environment is the invisible hand that shapes human behaviour.’ I also really like his four…

Beverly Landais I come to coaching from a senior business background, including board level. My last role combined in-house coach and marketing director. In 2015, I gained a PG Certificate in Business and Personal Coaching, became an ICF-accredited coach and set up my practice in 2016. One significant challenge to people feeling fulfilled and happy is the idea of choice. I coach people to consider their options and make choices that enable them to pursue an enriched life. Jayne Everson I’ve had a lifelong interest in preventive medicine and the link between stress and health. After having my family and a busy career, I retrained as a coach and started an MSc in nutrition. Coaching is transformational, and key to unlocking what turns our stress from healthy into unhealthy. It…

THE WORLD CARRIES ON as normal but inside you feel nothing but pain – a gaping hole in your heart. Continuing to function while grieving is difficult and adjusting to loss can be tough. Grief is unique for everyone and takes time. It is important to recognise grief because it is only by going through the pain of the grieving process that you can manage your loss, face its reality and find a way to live with it. The following methods can help you cope with grief: JOURNALLING ABOUT how you feel offers a safe space to express your thoughts and feelings without judgment. Writing about your loss and how you feel will be painful, but allow yourself to experience difficult feelings because that will help you navigate your way…

Try these journal prompts – enjoy the fun answers – from Poemcrazy by Susan Wooldridge Goldsmith for inspiration: • My real name is… Staying Power • Yesterday, my name was… Walking Wild Woman • Today, my name is… Hydrated Hydrangea • Tomorrow, my name will be… She Who Walks Her Path • Secretly, I know my name is… All Is Well • My name once was… Tree Identifying the variations of names can help you walk your talk in vivid and sensory detail. Poemcrazy is a collection of meditations and strategies to help you unlock a wealth of approaches to poetry.…

• 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…

1 OVERCOME YOUR BLOCKS One common listening to your intuition is a preoccupation with the opinions and judgments of others, believes psychotherapist Lizandra Leigertwood. ‘Fear of letting people down by not living up to societal, cultural or parental expectations is a common block.’ “In the West, the history of the patriarchy has historically sought to outlaw our connection with intuition” This can be particularly true if you come from a background where there were rigid expectations about what success should look like. ‘In those cases, people don’t allow themselves to dream because they’re fulfilling the dreams of their parents instead of their own. A person come see me , although things might look great on paper – maybe they have an amazing career and family – they feel unhappy and…

IF YOU SCORED MAINLY ♥ People pleasing You may not think of yourself as a stereotypical people pleaser – you stand up for yourself when it matters and won’t put yourself out for just anyone, but even mild people-pleasing tendencies can get in the way of an inner voice. It could be your gut instinct that tells you it’s the right thing to go the extra mile to support someone in crisis, or be the one that steps up and makes a difference, but if you find yourself regularly tolerating inconvenience or uncomfortable feelings so others don’t have to, you’re people pleasing. Sometimes, it’s a temporary response to pressure or challenge – you may not have the capacity to fight any battles right now, or it may be that focusing…

LEAFY GREEN GOODNESS POPEYE WAS ONTO something with his daily spinach fix – research shows that eating just one cup of leafy green vegetables every day can boost muscle function. Consuming a nitrate-rich diet, largely from vegetables, can contribute to significantly better muscle function in lower limbs.* Rainbow healing In a year when immunity has been one of our top priorities, many of us are realising that the food we eat can be medicine. Chef Bex Shindler at The Mindful Kitchen is passionate about Ayurveda and helping people find balance in body and mind through a healthy, plant-based diet. She offers online cooking classes with a focus on seasonal and ethical produce. • See the recipe e-book at the-mindful-kitchen.co.uk 50% The levels of omega-3 fats in organic dairy are 50…

“All things considered, especially for the health of our gut, when it comes to sugar, I would go straight-up rather than opt for the artificial stuff” HAVING A HEALTHY GUT does not mean we need to shun sugar altogether. In fact, sucrose – straight-up white sugar – is broken down pretty high up in the digestive tract, so it largely doesn’t reach the large intestine where most of our gut microbes live and, contrary to some opinions, have such a negative impact on our gut health. However, excessive consumption of any sugar still carries chronic disease risks, most notably type-2 diabetes. And the fact that something is labelled a ‘natural’ sugar, such as coconut blossom, honey, maple syrup, agave and the like, doesn’t really make much of a difference. Sugar…

• PICK A TALE that draws you and find out if it evolved from a particular place. Or start with a nature spot that you love or feels mysterious. Does it have a story? • WALK THERE. Slow your pace. Notice details. Sit for a while. Close your eyes. Imagine past worlds and people. • TAKE NOTES. Describe or draw what you see, hear, smell, taste and feel. Later, freewrite (write without stopping) about memories, thoughts or emotions that came up for you. • WRITE THE STORY as if it was your own. Reimagine the ending. Take a character, even a bit player, and bring them to life on the page. VISIT LLYN Y FAN FACH  in Park Llanddeusant at Llyn Y Fan Carmarthenshire Fach car park and follow the…

Blessed with beautiful beaches, pristine waters and miles of wild coastline, Cornwall is blissful all year, but especially in the intoxicating warmth of summer. A foodie’s paradise, it’s perfect for fishing and foraging, cultivating the finest produce, and famous for its fresh seafood and indulgent cream teas. In ‘Sea & Shore’ (Hardie Grant, £26), chef and restaurateur Emily Scott shares her passion for seasonal Cornish produce. The cornerstone of this lovely book, resplendent with snaps and stories from this stunning region, is a celebration of simplicity. Scott believes that with the best ingredients that nature has to offer and a sprinkle of enthusiasm, we can make any plate sing. From fish dishes and seasonal salads to humble and homely fare, evoke the sensual pleasures of Cornwall at mealtimes. ‘SEA &…

1 On My Last Eggs, with Rachel New I’m an absolute sucker for a witty title and this is the best so far. Broadcaster Rachel New strikes the perfect balance between being informative and funny, leaving silences and asking great questions, and her guests are broad-ranging and informative. Unmissable is her chat with trans man, Lee Hurley, who describes the effect oestrogen and testosterone have had on him. 2 Not Your Mother’s Menopause The aptly named doctor, Fiona Lovely, is at the ‘here comes the science’ end of the menopause. With experts including a vaginacologist, Lovely explains what’s happening to us as we approach and go through the menopause and reassures anyone who thinks they’re just going mad. Open, brave and light-hearted, this podcast inspires you to take control of…

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) your x WANT MORE INSPIRATION, PERSONALITY TESTS AND INVITATIONS TO LIFE-CHANGING Groupe Psychologies, 2-8 rue Gaston-Rébuffat, 75019 Paris,…

A garden is truly alive when it’s filled with nature. Are you dreaming of wildflowers, long to see butterflies flit across your flowerbeds or want to hear birdsong all year round? Annie Burdick’s lovely book, Bring The Wild Into Your Garden, is filled with practical projects, helpful tips and beautiful illustrations (pictured) for gardens big and small, with the aim of boosting biodiversity by creating a sanctuary for an abundance of creatures. • ‘Bring The Wild Into Your Garden: Simple Tips For Creating A Wildlife Haven’ by Annie Burdick (Summersdale, £12.99) DON’T TAKE IT AS READ Everyone has heard the saying ‘don’t judge a book by its cover’ – but a survey** shows that half of us choose books based on their jackets. Apparently, we’re drawn to a book through ‘the…

YOUR BRAIN PREDICTS the future by looking at the past, so all you have is evidence that your dreams have not come true – yet! Cultivating confidence in your goals requires you to override your brain’s hesitancy to believe in your potential. Find evidence outside yourself that proves your dreams are possible. Make the following lists in your journal: • People who prove that it is possible to achieve your biggest dreams (hint – you possibly harbour feelings of jealousy towards them!) • Reasons why you should be confident about achieving your dreams Shift your focus to your list of why your dreams can come true. Join Kia Cannons for our ‘Do What You Love’ video series and more happy hacks at tinyurl.com/psyhappyhack; psychologiestv.co.uk is a platform where world-class experts are…

THERE IS AN UNRELENTING pressure behind my sternum and my face is hot and tight. My raggedy fingernails dent my palms as, filled with shame, embarrassment and rage, I am struck mute. My teacher has asked me to read aloud from The Getting Of Wisdom and I can’t do it. I flee the classroom, take a train into the city and wander around the botanical gardens until I know the school bell has rung and I can go home. I get As in every subject, but don’t ask me to speak. My name is Vee and I am a stutterer. Every sour has its sweet This misfortune has shaped my experience of myself and the world. The self-consciousness of being unable to express myself as my brain dictates – agilely…

Q I try to be a good friend and my friends tell me they appreciate the way I listen to their problems. When I know there is something wrong, I will check in and see how they are, drop off flowers and so on. My problem is that when it is my ‘turn’, I feel this care is not reciprocated. I suffered a big disappointment recently, and I needed people to talk to, but it felt as if many of my friends just evaporated. I am hurt and angry about it. What can I do to feel better? Name supplied A I wonder what might change if you placed a higher priority on being a good friend to yourself. Perhaps you won’t drop off flowers for others, because you need…

Brené Brown says of music icon Dolly Parton: ‘From her songs, “Coat Of Many Colors” to working “9 To 5”, no dream is too big and no mountain too high for the country girl who turned the world into her stage, and me into… I don’t know! She changed my life, she really did.’ Brown’s admiration of her idol shows no sign of abating. ‘I woke up this morning and had a coffee in a cup that reads “A cup of ambition” [a “9 To 5” lyric] and I m looking across the room at a 5ft 4in framed photo [of Dolly, naturally].’ We love and respect both these incredible women at ‘Psychologies’, so we were thrilled when they agreed to us sharing this interview, which appears on Brown’s Spotify…

AS I EMERGED FROM the chaos of drug and alcohol addiction, I felt a curiosity to understand what had happened and was happening in my life. I was offered therapy as part of my treatment and wanted to know more. It became obvious that training to be a psychotherapist was a path that I wanted to walk for both personal and professional development. The training helped me make sense of so much in my life. There is a community centred around training – conferences, literature and more – that keeps the fire stoked with continued opportunities to develop in many subjects within the field. I’m still developing and I feel more connected with who I am and the world around me than I could have ever imagined. changing-lives.org.uk…

In our free four-week coaching course, ‘Find your spark’, exclusive to ‘Psychologies’ subscribers, in-house coach Nikki Peterson will look at how letting your heart and feelings guide you – instead of your head – can bring you untold rewards. The programme will provide practical ways to stop overthinking, regain your spark and reconnect with your true self by letting go of the mental chatter that holds you back. By letting your body guide you, you can journey towards what truly makes you happy. Join us!…

• Listen to your body. ‘Every morning, place a hand on your heart and ask, ‘What is my guidance today?’ Listen to what arises without judgment. Then, check in with your body. Intuition has a particular signature – your body relaxes. It can feel a little like putting a key in a lock. By contrast, if you’re overthinking, your body feels agitated and your mind spins,’ says Sonia Choquette. • Focus on what feels true. Build on the above exercise by focusing on a particular dilemma, while saying aloud: ‘My head says…?’ and ‘my heart says…?’ A common fear is getting it wrong. ‘I say the world of right and wrong is a faculty of the intellect,’ says Choquette. ‘Intuition comes from a different place, a third space which is…

ALL’S WELL THAT ENDS WELLNESS My 10 years at ‘Psychologies’ have shaped my life dramatically. The magazine was the catalyst that led me to mindfulness – to practise it, train as a mindfulness teacher and fully engage with the topics I write about on these pages and in my book, ‘The Wellfulness Project’. ‘Tell me, what is it you plan to do with your one wild and precious life?’ asks Mary Oliver in her poem ‘The Summer Day’. For me, every day spent writing for this kind, intelligent magazine has given me meaning and fulfilment. So, how can we make every day – in fact, this moment, right here, right now – more meaningful? Psychologies Wellness Director, mindfulness expert and yoga teacher Shiny happy smiles Luscious lips begin with a…

1 The Startup Wife By Tahmima Anam (Canongate,£14.99) Asha Ray, a high achiever in computer coding, has her eye on career kudos, until a chance meeting with high school crush Cyrus Jones upends her plans. The pair design an app that creates rituals for non-religious people, building a social network that brings meaning to millions of lives.While Asha remains behind the scenes, Cyrus takes centre stage in this funny, fierce novel that shines a spotlight on gender bias, work-life balance and cultural clashes. 2 Assembly By Natasha Brown (Penguin, £12.99) Natasha Brown’s debut is short, smart and angry.The narrator, a banker, is a young black British woman, who has just about had enough – of racism, everyday aggression, office politics and the casual dismissal of her…

MOTHER NATURE AT HER PEAK THE WONDROUS TIME we dream of all winter is here – long, hot, lazy summer days bursting with blooms and buzzing with bees. The gardens are reaching the pinnacle of their growth, so sit back, relax and enjoy the fruits of your labour. Throughout the difficulties of the past year, it has made my heart sing to see so many people investing in natural spaces – coming together in the great outdoors, discovering the joys of gardening and finding solace in nature. I hope this is something many of us will continue far into the future. It’s not too late to pad out the borders with summer colour or grab last-minute hanging baskets. Tomatoes still need pinching out and there is always work to be…

COME AWAY WITH ME SOON AFTER the third lockdown, we went on a family retreat of sorts in our bubble of three to The Bathing House. Set on a bend of the River Dart on the Sharpham Estate in South Devon, this one-bedroom historic haven is self-catering, private and next to a vineyard – the perfect mid-pandemic retreat when we were not officially allowed to do much. We took our own DIY retreat tools: a Vitamix blender, art supplies, yoga mats, bikes and guitar. My 10-year-old daughter, Annoushka, was initially livid there was no wifi, but soon found herself writing stories and composing songs instead of playing the Roblox that had become a social lifeline to her. We knew mobile phone reception would be patchy, so Tom and I worked…

THERE IS NOTHING quite like the taste of a succulent strawberry in summer, or a ripe and rosy tomato plucked from the garden. But, with supermarkets making it easier than ever to find any food we want at any time of year, many of us have lost touch with what is in season in the UK. Eating locally produced seasonal food is not only tastier and healthier, it’s better for the planet. Visit farm shops in your area or sign up for a fruit and veg box scheme to bring fresh and flavoursome produce to your plate. • To find out what fish is in season, go to thecornishfishmonger.co.uk/seasonal-fish Treats and tipples Summer goodies. Cotswolds ginger gin, £39.95, cotswoldsdistillery.com; Mr Ames Earl Grey tea, £3.95, mramestea.com; Brickell’s salted caramel ice…

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…

This issue, we have a bevy of brilliant women beaming out their wisdom. ‘You try to help people shine a light on the darkness out there and in the dark spots of their own lives,’ says Dolly Parton to Brené Brown on page 38. Honest and authentic, Lisa Snowdon discusses her wellness secrets and how she overcame domestic violence and found love (page 18), and Elizabeth Heathcote gives us a masterclass in saying no (page 22), so we can stop putting up with nonsense and negativity. We also invite you to reconnect with your inner spark. In our Dossier (page 46), Anita Chaudhuri reveals strategies to access your intuition and find a path that is true for you. I’m also off to find a new path and I must bid…

THE BENEFITS OF a gratitude practice are well known and journalling is the most popular method. It’s about giving yourself time to reflect and remain conscious of the things that you are thankful for every day. Research shows that our brains are geared towards negative thinking, but gratitude helps us tune into the positives and move away from negativity. Of course, practising gratitude is far easier when we’re experiencing good times! A gratitude practice is most difficult during strenuous periods, yet these are when it is most crucial. Consider the following if you would like to begin or strengthen your practice: “Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity… It makes sense of our past, brings peace for…

After a long day, I’m settling down to some telly. I check my phone and there is an email from work – there is a problem. It doesn’t need resolving tonight but, now that I know about it, it’s on my mind, so I tell my partner that I’ll be a minute, and I email a reply. Twenty minutes later, he has wandered off and I’m wound up. A friend asks if I can give her a lift with her shopping while her car is in the garage. My heart sinks – it will take an hour through evening traffic – but I say yes. By the time we get back, I’m frazzled. Yes means no “When it comes to boundaries, the responsibility is yours – not your overbearing parent,…

Q I lost my job as an admin manager when my firm closed last autumn and, despite applying for dozens of roles, I haven’t found anything new. I know this is a difficult time when it comes to work, but I am getting paranoid that it’s because I am a mature woman in my 50s. What if this is it for me, in terms of interesting, well-paid work? I have more than a decade before I can think about retirement – I need to earn and save but, even more than that, I need to feel competent and useful again. What can I do? Name supplied A Close your laptop and start meeting friends and former colleagues for coffee – because research says we are five times more likely to…

PEOPLE IN YOUR LIFE Do an audit of the people in your life. Is there more of one type of person than any other? What might that say about you, and about your self-respect and self-worth? List the names of people in your life under each of the headings. You may find that some people sit under more than one heading. What changes do you need to make to ensure that you have people who give you a healthy mix of support and challenge, and who want the best for you? • Radiators. People who give you comfort, are on your side and boost your confidence. • Drains. People who sap your confidence. • Role models. People you admire and who have achieved what you want to achieve. • People…

“A name should be a magical invocation to the muse. A name “ should be a self-blessing”ERICA JONG IN A SCENE FROM THE FILM Concrete Cowboy, son Cole, racked with raging emotions, calls out his father, Harp, for not loving him as he needs to be loved. This is fuelled by how Cole sees his father care for and affirm other young men in his work as an urban black cowboy. Harp, played by Idris Elba, responds by playing a jazz track by John Coltrane on the turntable. As the music plays in the background, Cole learns how and why he was named after Coltrane. The scene ends amid intense, unspoken feelings and emotions between the two, with the line: ‘He was the greatest man I ever knew who did…

PSYCHOTHERAPY TRAINING is the opportunity to launch a new career. It also offers a space to understand yourself, your experiences and the way you relate to the world. In the accompanying podcast with therapist Andy Ryan, I explore how the teachings of psychotherapy could create a better world with much-needed human discourse, and why anyone, no matter their profession, would benefit from the transferrable skills that psychotherapy affords. UKCP member Andy Ryan outlinesthe routes into psychotherapy and the advantages of training Psychotherapy attracts people in different life stages, but a considerable number enter after an established career elsewhere. My case was a little different. After accessing drug and alcohol treatment services myself, I began to think about what was next, where my life would go and how I could create…

1 Get therapy. By experiencing what it is like to be in therapy, you’ll see how sessions play out and better understand the psychotherapeutic relationship. Try therapists working with different psychotherapeutic approaches to see what each entails and which you feel drawn towards. 2 Speak to therapists. Get in touch with people who have been through psychotherapy training and are practising therapists. Look to social media or similar platforms and ask for advice. Talk to people who have accessed therapy and are happy to talk about it. How was their experience with their therapist and that professional’s therapeutic approach? 3 Talk to a training institute. Experts can give you an overview of the training that they offer. They can also answer any questions you may have and steer…

“While it might sound woo-woo to the uninitiated, many artists and entrepreneurs cite intuition as key to their success” Does the following scenario sound familiar? You develop a hunch about something, perhaps a potential romantic partner, or a job opportunity that seems like a bit of a stretch. When you confide in friends and family, some react with scepticism, perhaps even an eye roll. But then, to everyone’s surprise, perhaps even yours, things turn out just the way you imagined. Listening to that inner wise voice within can yield powerful results. And, while it might sound woo-woo to the uninitiated, many influential entrepreneurs and artists cite it as key to their success, including Steven Spielberg, David Lynch and Oprah Winfrey. Apple founder Steve Jobs went as far as to say:…

1 Your inner voice is clearest when you feel: ◆ In control • Confident ■ Calm ♥ Cared for 2 To you, truly intuitive people seem: ♥ Wise and compassionate ◆ Calm and balanced • Grounded and self-assured ■ Focused and decisive 3 Faced with an important choice, you feel: ♥ Worried about what other people will think ◆ Like it’s one more thing you have to deal with • Terrified you’ll make the wrong choice ■ Like you’ve thought about nothing else 4 People who love you encourage you to: ■ Worry less • Believe in yourself ◆ Slow down ♥ Put yourself first 5 Your most common negative emotion is: ♥ Guilt • Anxiety ◆ Panic ■ Worry 6 You believe that good luck comes to those who:…

MOVE FOR MOOD After decades of research and hundreds of studies, evidence clearly shows that exercise helps alleviate lower back pain and chronic pain in general. Yet a recent study, which evaluated this extensive research, could not find an overall reason why! Staying physically active is key for chronic pain, but researchers did propose some common reasons why it was wholly beneficial, including that exercise improves core stability and aerobic fitness and boosts mood and confidence .** Core values Perfect for taking on holiday or for home use without the expense and bulk of free weights, resistance bands show impressive results when up against traditional weight training. Studies found that they increase muscle strength and size† and decrease body fat in a similar way to training programmes that use free weights.†† And,…

IF THE PAST FEW SUMMERS are anything to go by, there is a pattern of dry weather. This presents a challenge to keep plants and lawns healthy. Constant watering is not good for the environment and is time-consuming but, if you don’t keep it up, plants can be lost to the heat. The solution is to carefully consider what you plant where. For spots that get full sun all day, research drought-tolerant plants. Not only do they survive better in the heat, you can create a stunning Mediterranean look in borders, pots and baskets. Herbs are a fantastic option for a dry spot – they are attractive and drought-tolerant and provide scent to add to the atmosphere. Purple sage is one of my favourites, but you could try lavenders, rosemary…

Beautiful retreats to help you re-engage with yourself, your life and your loved ones 1 Wonderment is a unique retreat festival in Berkshire packed with wellbeing activities to suit all tastes. Childcare is available. (From 16 to 19 September – just before the autumn equinox.) 2 Resilience Flow with Resurface is a truly transformative surf-therapy break in North Devon (17 to 20 September). 3 Radical Sabbatical with Advivum Journeys is a coaching retreat in a Kent manor house for those ready to start a new chapter (20 to 25 September). 4 Healing the Ancestral Line  with Holy Mama, Ibiza, will delve deeply into your mother-daughter relationship and clear any blockages (9 to 16 October). 5 Safe to Surrender with Soul Adventures, Ibiza, is perfect for solo travellers to grow with…