Innholdsfortegnelse for December 2021 i Psychologies

1 Glittering A Turd by Kris Hallenga (Unbound, £12.99) is an honest and inspiring memoir and manual about embracing what life deals you by the founder of CoppaFeel, who was diagnosed with breast cancer at the age of 23. 2 Symphonies For The Soul by Oliver Condy (Octopus, £15) is filled with classical music prescriptions to ease any physical or mental ailment, whether you are suffering from loneliness, fatigue or a hangover. 3 Into Green by Rose Ray and Caro Langton (Frances Lincoln, £14) is filled with projects and ideas on how to connect with nature and gain a better headspace, whether you live in the countryside or the city.…

My darling niece, We met when you were two, and you have brought enormous joy into my life. Your early passion for reading made my heart sing as you followed in our family tradition. You spread your wings and left home to go to university, where you excelled and made friends for life. In June 2018, we waved you farewell as you jetted off to London to see more of the world. Thank you for taking the time to meet us in Bologna, Italy, and Arosa, Switzerland, in 2018 and 2019. We treasure the magical memories and photos of our fun times together! When the world shut down, you showed your resilience through the trials of coronavirus and lockdown. And, then, just a few weeks ago, you married your handsome,…

Do you find yourself fixating on fears brought on by things that happened to your younger self? Maybe you worry that you’ll be laughed at during a work presentation because of the time you stood up and spoke in school and wanted the ground to swallow you whole? Or perhaps you’re afraid to ask someone out on a date due to all those unrequited crushes you endured as a teenager? Maybe you’re scared to visit a supermarket or restaurant because of the fear of coronavirus that has ruled your life in recent months? The good news is that if you’ve answered yes to any of the above, you’re normal – and, better still, there’s plenty you can do today to stop past emotional pain, and even trauma, dictating your tomorrow.…

Hailing from the mint family with its delicate, sweet, floral scent and vibrant purple flowers, lavender has been used for generations to help combat symptoms of stress and anxiety, as well as promote relaxation. But gone are the days when we associated it with the bowl of potpourri gathering dust, or sachets nestling in the sock drawer at Grandma’s house. Lavender has so much more to offer than its delicate fragrance: ‘Lavender is often used as an essential oil in aromatherapy and has been considered a wellbeing hero for hundreds of years,’ says Chris Etheridge, a medical herbalist and chair of the British Herbal Medicine Association. Calming companion The name lavender comes from the Latin verb ‘lavare’, which means to wash, so it’s no surprise this purple herb is found…

It’s a cliche of many a film: the young protagonist, about to embark on some socially terrifying adventure, is sent on their way by a well-meaning relative or friend with a ‘just be yourself’ farewell, a magical panacea for achieving charisma and success. But experience tells us these coming-of-age movies usually end up landing in a far more ambiguous place when it comes to the truth of this statement – something more akin to ‘be yourself… with a makeover’, ‘be yourself… only cooler’ or ‘be yourself… but better.’ And yet, these films resonate for a reason. I can’t be alone in having spent my schooldays reluctantly trying to fit in – swapping my real and unique identity for something safe, ‘normal’ and conformist, and constantly cursing myself for never managing…

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, both nationally and internationally. TRAIN The Barefoot Coaching ICF ACTP-accredited PG Certificate in Business and Personal Coaching is one of the most well-established coach training courses in the UK. Barefoot Coaching runs regular, free introductions to coach training throughout the year. Book now for a taster morning. BOOK NOW! VISIT Barefootcoaching.co.uk/ taster-mornings…

‘Firstly, you should never feel ashamed or embarrassed about OCD,’ urges Dr Radha. ‘It is a health condition like any other and there are many people and organisations that can help you manage your symptoms, so you can live the life you deserve. ‘If you feel you need help, start with a visit to your GP, who can offer advice and refer you to the right support,’ she says. ‘There are also a number of charities that can put you in touch with the right support groups in your area, where you can chat to others living with OCD.’ Try one of the following: • OCD Action; ocdaction.org.uk • OCD-UK; ocduk.org • TOP UK; topuk.org • HealthUnlocked OCD forum; healthunlocked.com…

I would like to share a translated extract of a letter written by a woman named Safra to her unfaithful husband: ‘I have learned what you have secretly told your beauty [your lover], and that you say to her, “I have no pleasure in her [Safra’s] appearance,” even that you have divulged our secrets. Are these the qualities of people of a good house and decent upbringing? If I were not Muslim, I would curse you proudly day and night, secretly and publicly. However, there is no reason for this disgusting, angry talk. Never has anyone who has been unfaithful to the spouse talked before like you. I did not do anything to you that could cause this talk. I treasured you despite your wanderings. But you did not honour…

One strategy that can help retain equanimity is learning how to adopt a calm mindset. ‘The benefits of doing so are that you can take a wider perspective and you can be intentional rather than reactive,’ says Gabrielle Treanor, a coach and founder of The Calm Mind Club. ‘So, instead of stomping around saying “I hate winter”, ask yourself how you can best use your time. What is going to help you get through this period?’ Treanor notes that, for some people, it’s tempting to fall into a frenzy of activity in order to distract yourself from what’s going on outside. This reminds me of a friend who launches into complicated DIY projects as soon as the clocks go back. Invariably, I feel stressed out just listening to the details.…

The key to making the most of winter is all about understanding motivation, believes Sharath Jeevan, author of Intrinsic: A Manifesto To Reignite Our Inner Drive (Octopus, £14.99). ‘Many countries have far worse winters than us, yet do well on happiness index ratings – Scandinavian countries and Canada, for example.’ Rather than focusing on external goals – money, fame and impressing our social media followers – Jeevan suggests we prioritise those inner goals that will increase our happiness, self-esteem and wellbeing. ‘Think about your life purpose, and the type of person you want to be in the world. Are you living a life that serves and helps others – at work, in relationships, with your friends, as a parent and in the community? How are you making a positive difference?’…

Circle the answers that most closely apply to you, then add up the symbols. Read the section (or sections) you circled most to find out how you can make this winter a time to treasure 1 The hardest challenge for you over winter is: 2 When your mind wanders, you tend to think about: 3 As you feel the seasons changing, it’s vital that you: 4 You find it hardest to cope with feeling: 5 Your best winters involve: 6 When spring comes around, you’re often amazed at how you: 7 When you’re low, you tend to: 8 You’re at your best when: 9 The best thing about Christmas time for you is: 10 When spring comes, you would like to feel:…

FOR GADGET LOVERS Me time for modern living Lumie Halo, £199, lumie.com Whether you suffer from symptoms of seasonal affective disorder (SAD) or just miss the natural mood-boosting properties of sunlight during the darker months of the year, a bright light-therapy lamp can help. This one uses both warm-white and cool-white LEDs and the results are undeniable – we noticed an immediate improvement. S8 Pegasi II light therapy glasses, £349, sleep8.uk Do you find yourself flagging as the nights draw in? These glasses use technology developed by NASA to generate wavelengths of light that stimulate the hypothalamus and regulate cortisol and melatonin levels – great for a daily energy boost. Cedar Aroma diffuser lamp, from £80, cedarlifestyle.co.uk An air purifier and soothing mood lamp…

Eat Well 1.5% This is the rate at which collagen loss accelerates after the age of 30. However, marine collagen can come to our rescue. Not only does it improve skin elasticity and reduce the visible signs of ageing, it provides support for joint repair, bones and cartilage, as well as improving gut health and digestion. It’s a fabulous all-rounder that helps us look and feel good! But make sure you take a high-quality and ethically sourced supplement. Correxiko is our go-to – simply mix into water, soups or smoothies. Correxiko marine collagen powder, £19.95, correxiko.com Three pillars of wellbeing Sometimes the sheer number of wellness practices we think we should be following can get a little overwhelming. If you don’t have the time, money or energy for intermittent fasting,…

“We shall not cease from exploration And the end of all our exploring Will be to arrive where we started And know the place for the first time”TS Eliot Q I’ve been in my job for 10 years and my employers have been wonderfully flexible while I had younger children. Now my kids are at secondary school and I’m restless, but I don’t know what direction to take. Part of me feels fortunate to have stability, so is it foolish to give that up? I’m not unhappy at work, but I can’t say I’m happy either. Am I expecting too much? You may not realise it, but you have already embarked on a process of change. The psychologist James Prochaska says we often focus on visible actions, but thinking and…

For all your essentials The REFLECT360 Explorer backpack, £64.99, is highly reflective and has a 30-litre capacity, so you can take everything you need for a day’s hiking in the countryside. provizsports.com For peace of mind Tile’s Bluetooth trackers, from £19.99, can be attached to your rucksack or slotted into your wallet so you can track them down if you misplace them. Ideal if you tend to misplace things while out on an adventure. uk.tile.com For keeping you toasty Snugpak’s insulated Jungle blanket, from £35, is lightweight, versatile and easily packed into a rucksack. It’s designed to keep you warm on winter adventures and is a must when stopping for lunch al fresco – simply wrap it around you for extra warmth. snugpak.com For all-day freshness Incognito’s natural Crystal deodorant,…

“The average person spends a whopping two hours and three minutes a day on social media. When I sat enjoying breakfast at a cafe in London’s King’s Cross the other day, instead of scrolling through my Instagram account, I read a chapter of a book. When I finished reading, instead of posting, ‘Hey, look what I’m reading!’ on social media, I chose to stare into space, musing over what I had read, staying with the words and the images they conjured up for a while after I had rested the book on the table. That decision led to several minutes of free writing in my journal about what I had read, capturing thoughts that arose. Instead of clocking up time on my phone, I made time for the page, reading…

DANNY GREEVES ‘There is increasing research that shows how difficult and painful events can lead to personal growth,’ explains coach and hypnotherapist Danny Greeves. Uncover the nine simple ways you can train your brain to let go of the past and embrace a happier future on page 24. TARA QUINN-CIRILLO Feel as if you’ve let a good friendship fade? ‘The aftermath of the pandemic gives us permission and a renewed sense of purpose in reacquainting ourselves with our friends,’ says psychologist Tara Quinn-Cirillo. Discover how to reconnect, and revive a neglected relationship on page 74. CLAIRE AND JAMES DAVIS Take lockdown walking to the next level and get a winter wellbeing boost: ‘Mixing things up is one of the best ways to retain interest and enthusiasm,’ say fitness, nutrition and…

Doses of vitamin A could help sufferers of long Covid regain their sense of smell, according to scientists. This unpleasant side effect of the virus – known as parosmia – has left some people unable to detect smells, or experience unpleasantly distorted ones. Participants in a 12-week trial by the University of East Anglia will be given nasal drops and undergo brain scans to see if the vitamin, commonly known as retinol, improves the olfactory pathways or ‘smell nerves’.…

Star letter Equine healing Thank you so much for your powerful article on the amazing bond between horses and people. It was as if it was written just for me – and at just the right time. I had been in pain for a while with an injury and was feeling sorry for myself, so when I opened your magazine, I was instinctively drawn to the ‘Horse power’ feature (October edition). As a child, I suffered from a lack of confidence, but once I started spending time with ponies, that feeling vanished. At various points in my life, when I’ve needed a pick-me-up or a confidence boost, or just some time to relax away from everyday life, I have gravitated towards horses. Your article confirmed that what I need in…

It’s a hazard of life in Australia, says Dannii Minogue, that at any given moment, possums might chew through the wifi cable and cut you off mid-Zoom. She’s laughing, but insists it’s a risk with every call she makes. ‘I think I’ll shoot into the air like a rocket if that happens,’ she says. ‘These little things are really cute, unless they’re in your house – and if they’re in your roof, they sound like a herd of elephants!’ Minogue is speaking from her home in Melbourne, currently in the grip of its sixth lockdown since Covid hit. At the time of writing, everything is in limbo and she isn’t hopeful that her 11-year-old son, Ethan, will return to school at all this year. ‘I’m definitely not a teacher,’ she…

For a simple and natural way to ease daily stress and anxiety, try Kalms one-a-day lavender capsules, £6.49 for 14. boots.com At bedtime, apply a little Puressentiel Rest & Relax organic massage oil, £14.99, containing lavender and neroli, and drift off into a restful slumber. uk.puressentiel.com Spritz your pillow with Boots Sleepeaze lavender pillow mist, £6, to help you float off to dreamland with a relaxed smile. boots.com For a scent of lavender while out and about, try enriching Cotswold Lavender hand cream, £6.80, to soothe your skin and your senses. cotswoldlavender.co.uk…

“Coaching helped me identify what was important to me, going beyond the things I thought I ‘should’ care about” After 25 years at the forefront of coaching and coach  training in the UK, I remain fascinated by the psychology of human experience and behaviour. As pioneers of coaching to the highest standards, our focus is to inspire personal growth and make the world a brighter place through exceptional coaching. More than 4,000 people have completed our International Coach Federation (ICF) ACTP-accredited training and students leave as confident coaches ready to make a difference.…

Pam Cottman When I left my assistant head teacher role, I had no idea what to do next. Working with a career coach reminded me of what I loved most about my work: supporting others to reach their potential. Finding Barefoot felt like coming home. I’m now an accredited coach, working with schools, organisations and individuals. Carolyn Hawley I studied psychology at university, then went into HR, so I always had a fascination for people. After hearing about coaching, I wanted to understand it, so did some research and was drawn to Barefoot Coaching. It sounded exciting and I had a feeling they were my kind of people… and I was right! It is a never-ending journey of discovery. I love it! Amanda Cookson I chose to train with Barefoot…

‘OCD affects everyone differently,’ explains Dr Radha, ‘but it usually involves certain thoughts and behaviour, and there are three main elements of which to be aware: • Obsessions. This is when an unwanted, intrusive and often distressing thought, image or urge repeatedly enters a person’s mind. These thoughts can range from worrying that they forgot to lock the door to thinking that an object or place is contaminated with germs. • Emotions. Understandably, for many people, their obsessions cause a feeling of intense anxiety or distress – until they carry out the behaviour that alleviates their acute discomfort. • Compulsions. This is repetitive physical behaviour or mental acts that a person with OCD feels driven to perform as a result of the anxiety and distress caused by their obsession. This…

“Life’s back to normal but I still feel on edge Q After 18 months of having my three children at home much of the time, I feel as if life should be getting back to normal now that they have returned to school. But I’m still jumpy and have problems thinking ahead or making any plans. I wake up at 4am, and the clearest thought in my head is that I want to run away. My husband had been working from home, and has also gone back to the office. On the outside everything looks fine, but in my head I’m screaming. Why do I feel this way? Thank you for taking the first step and writing this down. I’m sure nearly everyone reading your letter will have experienced these…

IF YOU SCORED MAINLY ♥ Support Sometimes, the impact of winter on your emotional wellbeing can be such a gradual process that it goes unnoticed at first. If you do realise that you feel low, you may distract yourself by focusing on what you’ve got to look forward to, such as spending time with family and friends at Christmas. If you’re a self-sufficient type or put everyone’s feelings ahead of your own, it’s no doubt second nature to treat low periods as temporary dips, convincing yourself that you’ll be OK if you just keep going. Others may admire your strength and appreciate that you’re always there for them. But if, deep down, you know that positive self-talk isn’t enough to keep you feeling well this winter, then it’s time to…

George & Mae CBD oils, from £34.99, georgeandmae.com Hailed as helpful for reducing symptoms of anxiety and easing aches and pains, CBD is available in a wide range of products, from body salves to gummies. These ingestible CBD oils are flavoured with essential oils and are completely THC free. The mint one is quite delicious! Immunity drops, £59, cannabotech.com Cannabotech’s products are a blend of high-quality functional mushrooms and premium pharmaceutical-grade CBD. The drops also contain zinc to support your immune system. Use whenever you need a boost. CBD bath bombs, £9.99, mindfulextracts.co.uk These CBD bath bombs by Mindful Extracts are natural and vegan-friendly. Containing full-spectrum CBD, they add something special to a hot bath – we definitely felt the tingly ‘body buzz’ we…

1 Make the most of the season of goodwill by using Christmas as a reason to speak to someone. Suggest a festive drink or add them to your Christmas card list – post landing on the mat lets someone know you’re thinking about them. 2 Dare to be vulnerable: tell them you’re sorry it’s so long since you’ve been in touch. Being genuine gives you the opportunity to reconnect in a positive and honest way. 3 Use events and activities as a conversation starter, for example: ‘How’s the building work going?’ or, ‘Are you enjoying your new job?’ 4 If you see a funny video or meme while scrolling through social media, send it to them, saying, ‘I saw this and it reminded me of you.’ 5 If you meet,…

Coherent breathing can be practised by simply counting the length of your breaths (six seconds in and six seconds out) but, usually, and this is even better for relaxation, you follow an audio track to keep the specific rhythm. You can stream or download coherent breathing audio tracks at charliemorley. com/wakeuptosleep • Sit comfortably – or lie down if you prefer – with your eyes closed or slightly open. Take three deep relaxing breaths and soften your face, neck and shoulders. • Start your chosen coherent breathing audio track and simply synchronise your breathing with the track, gently and steadily, with no breath-holding. • Breathe in through your nose if possible and don’t use any force or pressure. Feel free to slow down your breathing gently by dipping in and…

THE MAP • Try to act your way into a new way of thinking and being. You cannot discover yourself by introspection alone. Start by changing what you do in small, experimental ways. • If the final decision seems simple, it’s because you’ve put in the work and explored different paths – the planning stage is as important as the actions towards change. • Expect some false starts. Celebrate every minor triumph and use it to keep pointing you in the direction that seems most interesting. PEOPLE • Be aware that the people closest to you might be invested in you – and your circumstances – staying the same. • Bear in mind that people often find new jobs through contacts who are distant connections or acquaintances, having interacted only…

Whereas money, possessions and career success are not strong predictors of wellbeing, there’s one thing that is a far stronger indicator of long-term happiness than anything else on Earth. In fact, it’s so important that our brain is specifically designed to do it. So, what is this amazing thing? It’s what you do when you share a silly cat meme, have a good old moan about your boss at work, or when you read your kids a bedtime story. Yes, it’s social connections. The jury is unanimous when it comes to this one: study after study shows that having positive social connections in our life improves how we feel, our mental and physical health, and even how long we live for. The evidence is so strong that Robert Waldinger, the…

Psychologies’ mission is to provide you with inspiration and advice to support you to improve your emotional wellbeing. We aim to help you boost your happiness and resilience and lower your stress and anxiety. We do this by providing simple, achievable steps to make small changes that can add up to a real difference. Embracing the four pillars of your life, from mind and body to heart and soul, Psychologies engages with the world around us as well as the world within to help you discover inspiring ways to make every day better and create a life you love.…

WATCH – Lady Gaga is dressed to kill as Patrizia Reggiani in Ridley Scott’s biopic House Of Gucci. Reggiani, the ex-wife of the fashion house heir, Maurizio Gucci, was convicted of orchestrating his 1995 assassination. Out 26 November. LOOK – Soccer’s first female superstar, Lily Parr, who played for Preston’s the Dick, Kerr Ladies in the 1920s, now has a much-deserved permanent display to honour her 1,000-goal career at the National Football Museum in Manchester. LISTEN – The Divorce Social is a lighthearted but penetrative podcast in which the divorcee, author, actor and broadcaster Samantha Bains interviews people about their break-ups, or childhoods with separated parents.…

I love taking photos of nature or scenes that inspire awe, and recently read about skyology, the theory that looking at the sky can affect us emotionally and spiritually. On my birthday in 2020 – during the break between lockdowns – I met some friends for dinner at a restaurant in Royal William Yard, Plymouth, and captured this awesome skyscape. To this day, the photo and memory of the sight amazes me, despite only being taken on my mobile phone! Kerri-anne Hibberd Would like to showcase photographic you talent in ‘Psychologies’? your What moment has made you feel inspired, grateful or moved this month? Capture it and tell us why. We’ll print the winner, plus you’ll receive a free copy of our bookazine, ‘Find Your Calm’, worth £6.99. Share your…

“Does your life ever feel as if you’re pushing a very heavy car – one on which you’ve spent lots of money that has now conked out and will cost you even more – up a very steep hill? You’ve done everything right: you haven’t invested your savings in an untested product or quit your job to pursue your childhood fantasy of becoming a pro ice skater. You have been a sensible, moderate adult getting on with your sensible, moderate life. So why does it feel like such hard work? This has been me for the past few months. Earlier this year, exhausted as we all were from lockdown and determined to make the next 12 months simpler, I took a long hard look at my sources of income and…

Create new habits Challenging unhelpful behaviour can bring great benefits. Here are some key strategies for successful change: • Take it slowly. Small changes every day can lead to bigger, long-term changes. Identify little wins for yourself. If you want to exercise more, begin by walking for 15 minutes and gradually increase the time. • Remind yourself of the benefits of your new behaviour and how the changes will affect your future. Also acknowledge what will happen if you don’t make the changes. • Make it easy for yourself to change your habits. Plan your diary, set reminders for yourself and have all the necessary kit or equipment to hand. • Tell other people (who you trust and respect) about the changes you are making. Ask them to support you…

“In my recurring nightmare, I am not being chased by murderous thugs or standing nude as a Rubens in front of strangers… rather, I develop knobbly-jointed arthritis in my oversized ‘man hands’ (thanks to the friend who made that observation) and cannot knit. I am not a creator of intricate cables, nor do I do it for mindful meditation (which it is), or to induce a state of psychological flow (which it does). When I clack my needles together, I can feel my mother beside me, like when I was a little girl. I do it because, even after all these years, I yearn for her, and knitting delivers her to me instantly, emotionally and sensuously: The reassuring warmth of her, the mothering scent of her, the familiar image of…

1 Coaching helped me identify what was important to me, going beyond the things I thought I ‘should’ care about. Pam encouraged me to work creatively – something that helps me get out of my usual patterns of thinking – and I created a picture that acts as a daily reminder of what really matters. 2 I learned that I had options. Overwhelmed by my former set-up, I felt hopeless, as if my only option was to fail – fail my courses and fail at my job. Using my picture as a guide for where I wanted to be, Pam helped me see that I had several choices. Granted, some were more appealing than others, but they were choices nonetheless. 3 I took the leap – and I haven’t looked…

• Be brave and attempt to take action. ‘Research shows that one of the most successful ways to tackle OCD is exposure therapy with response prevention (ERP),’ explains Dr Radha. ‘This is where you gradually face or expose yourself to the things or situations that trigger the obsessions or anxiety, while at the same time trying not to perform your usual compulsive behaviour (checking, cleaning and so on). This is often directed or supported by clinicians, but there are NHS guides to help you develop your own exposure routine once you are able.’ For more, see nhs.uk/ mental-health/conditions/ obsessive-compulsivedisorder-ocd/overview • Try not to feel pigeonholed because everyone is unique. ‘Remember that OCD has an impact on individuals in different ways in terms of their thoughts and behaviour. This behaviour takes…

Maybe it’s because I am Scottish, but I have always loved winter – glowering skies, a pot of something delicious bubbling on the stove, a sparkly walk at twilight… I realise, however, that there are many who don’t share my cosy-toed view, who dread winter’s arrival and see it as something to be endured, or escaped altogether. At its most visceral, winter can trigger seasonal affective disorder (SAD), a condition linked to reduced exposure to sunlight that inhibits the production of mood-boosting hormones, including melatonin and serotonin. One in 30 adults in the UK will suffer significantly with SAD at some point in their life, according to the Royal College of Psychiatrists, but one in three of us experience some symptoms, and more than half of us report having lower…

1 PhD Reset Night Time Support, £7.50 for six drinks, phd.com Fancy a soothing but healthy bedtime beverage to give you all the feels? This hot chocolate drink contains L-tryptophan, 5-HTP and L-theanine to encourage deep sleep, along with 18g of protein to aid muscle recovery. 2 Nutrilite Balance Within, £47.60 for 30 pouches, amway.co.uk Fend off coughs and colds and fight fatigue with a dietary food supplement. This one contains vitamins B6 and B9, which support the immune system and are known as ‘mood vitamins’ because of their impact on brain function. 3 Gusto Super DC Immune Support, £1.50, sainsburys.co.uk Ditch the standard fizzy pop and go for a vitamin-packed revitalising soft drink instead. With fewer than 60 calories per can, one high-strength…

With its rich, warming flavour, ginger is a storecupboard saviour at any time of year, but particularly during the festive season, says nutritionist Alison Cullen: ‘Think gingerbread and lightly spiced drinks…’ One of its main benefits is improved circulation and increased blood flow which, coupled with ginger’s zingy taste, is fantastic for sharpening your senses and bolstering brainpower. Boosting blood flow around your body, ginger helps keep your extremities – hands, feet and head – toasty on chilly days. Inflammation evasion ‘As with many wonderful herbs and spices, ginger’s anti-inflammatory powers are a huge boon and work in harmony with its antibacterial and antioxidant properties,’ says Cullen. ‘Between them, they make this knobbly root a real health powerhouse; fighting inflammation and boosting antioxidant levels is vital for keeping our minds…

1 Keep it simple As the saying goes, ‘one conscious breath is a meditation’. Simply take a mindful, slow breath down into your belly. Repeat as many times as possible throughout your day. 2 Try to stop scrolling Can you replace five minutes of screen time with a short meditation? Put your phone to one side, close your eyes, breathe and be still. 3 Have a morning check-in Before you get out of bed, swing your legs over the side of the bed and take three long, slow, conscious breaths. Place your hands over your heart and ask yourself: How am I doing today? What do I need? 4 Create a soothing night-time ritual Dim the lights, turn off all screens and listen to a short, guided meditation before you…

Oh William! By Elizabeth Strout, Penguin, £14.99 There’s an abundance of exasperated tenderness in the author’s latest instalment of novelist Lucy Barton’s life. In Oh William!, Lucy is recently following the death of her beloved husband, David, while maintaining her long-standing, brutally honest friendship with her ex-husband, William. William is still emotionally unavailable, still checking out when he should be checking in and still a bit cold and aloof, despite their shared history. When a new and shocking revelation about his mother forces William to reimagine his family history, it is Lucy in whom he confides, knowing that her gentle wit and kindly wisdom will provide comfort. This is a gorgeous novel – delicate and conversational, and fully alive to the way that childhood trauma, bad marriages and solid friendships…