Innholdsfortegnelse for June 2022 i Psychologies

On the surface, everything appeared to have fallen into place for Angela Scanlon. Her TV career was flourishing, there were glamorous magazine shoots, a lucrative contract with a big-name hair brand, and no shortage of invites to prestigious events. But behind the high-functioning façade, Scanlon was barely holding it together, tortured by self-doubt and a fixation on comparison, which was fuelling it even further. Here was a woman with everything she had ever dreamed of and, yet, at the time, Scanlon says she felt nothing but an overwhelming sense of emptiness. ‘It was alarming to get to this place where you think: “This is it. This is the dream gig,” and to feel worse than you have in a really long time,’ she says, recalling being given the plum job…

Rumination is thinking a lot, endlessly analysing, and obsessing about possible consequences, without taking any action. Rumination often stimulates a host of linked negative thoughts. Here are eight ways to manage it: 1. Create a ‘self-esteem box’ – photos and lists of good things which have happened to you during the course of your life. 2. Recall examples of where you overcame a difficult problem – what skills did you use? 3. Ask yourself, what would someone you admire do in this situation? 4. Instead of imagining dire consequences, imagine three positive outcomes. 5. Schedule a fixed amount of time each day for ruminating – no more than five minutes. 6. Reward yourself with a treat when you take positive action to solve a problem. 7. Imagine yourself five years…

‘The good news is that almost all phobias can be successfully treated through a variety of different techniques,’ says Dr Modgil. ‘One of the most successful ways to overcome a phobia is through a process known as desensitisation, which is general exposure to your feared object or situation. It’s understandable that people with phobias often go out of their way to avoid certain situations, however, this can actually serve to keep phobias alive, as you’re not able to give yourself a chance to change your perception of what you fear, or see that you might cope with it better than you expected. For many people, facing their fear can help minimise its impact and make it seem less scary. ‘There are also a number of self-help options, including counselling, psychotherapy…

When you think of loneliness, you probably imagine an elderly person living alone, with little or no family. And while old age can be a lonely time, the truth is, loneliness affects people of all ages and stages of life. It could be the person whose marriage is failing, the single 20-something working from home, the student in a new city, or the parent left at home missing them. You can have 500 friends on Facebook and still feel lonely – or a 25-year marriage and three children. The extent of loneliness is so wide that experts have called it an epidemic, and its impact on our health has been compared to smoking 15 cigarettes a day, and worse than the risks associated with obesity. I experienced what I now…

You can have a lot of friends and be lonely Loneliness has nothing to do with popularity – social butterflies feel lonely, too. Having a few good quality connections is more important and has a more positive effect on our wellbeing than having lots of poorer-quality ones. Successful people might be surrounded by people all day, but are particularly prone to loneliness, because friendships are difficult with people under your supervision. ‘Loneliness goes much deeper than not having someone to “hang around with”, it’s about not feeling seen, heard, loved and appreciated,’ says Dr Tang. Loneliness can be a symptom of other problems Many women around their mid to late 40s are experiencing peri-menopause, which often affects mood and sense of wellbeing. Dr Tang says that it’s not unusual to…

FUTURE LEARN From baking to drawing to learning a musical instrument, Future Learn has a course for you. Even better, the majority are free. The digital education platform offers an ever-changing line up of online courses from leading universities or organisations. futurelearn.com DOMESTIKA Perhaps you have always wanted to try calligraphy; maybe you’ve been yearning to brush up your watercolour skills; or perhaps you’re looking to finally get your head around graphicdesign. Domestika has it all, with its range of professionally produced online courses. domestika.org CURTIS BROWN CREATIVE Fancy trying your hand at writing? Curtis Brown Creative, the school from the top London literary agency, is on hand to help. Its roster of acclaimed writers and agents run courses from complete beginners to those further along their writing journey. curtisbrowncreative.co.uk…

‘Older radishes can become woody as they age, so shop fresh,’ says Cullen. Your gut wants the fibre they offer, but not in woody form. Including more fibre in your diet means a happier gut microbiome, which is increasingly understood to contribute to good mental health. Once you’ve selected the perfect radish, you can… • Sauté it along with the onions, chilli and garlic in a curry • Roast with garlic to produce a power-coupling antioxidant • Add to a salad for extra zing • Pair with radicchio lettuce to accompany a main meal • Add slices to a sandwich • Eat on its own as a low-calorie, crunchy and tangy snack!…

‘A recent study found that walkers who regularly walk more varied and different routes enjoy brighter mood, and suffer much less anxiety,’ explains Streets. ‘The reason for this? Researchers found that our brains rather enjoy novelty. Walking the same route each day creates boredom, but being a little more ambitious and adventurous with our routes will boost wellbeing and help to suppress feelings of anxiety and depression. This is because, on new routes, we are distracted and entertained by our surroundings and our brains are occupied with trying to work out where we are and where to go next.’…

Komoot route planner app, £4.99 per month, komoot.com One of the most exciting parts of outdoor adventures is the planning. This app allows you to plan your routes and trails and ensures you don’t get lost, making for a calmer, more tranquil hike. Harvey Maps Coast to Coast (307km walking route across northern England), £16.50, harveymaps.co.uk If you prefer a more traditional method of planning your hikes, Harvey Maps has a fantastic array of printed maps to choose from, covering all different parts of the UK. Plus, they fold up neatly in your bag. Gear Tekk TekiCount 3D Walking Step Counter with Carabiner Clip On Pedometer, £59.99, geartekk.com If you want to accurately keep track of your steps on your walks, then this pedometer…

Hitchcock began writing to her friend Brian when he was in cancer treatment. The idea grew into From Me to You, which delivered 9000 letters to cancer patients last year. It’s changed Alison’s life, too, and she shared her story with me: ‘To begin with, Brian was just an acquaintance. I made this rather odd offer, that I would write letters to him to cheer him up through his treatment. I have no idea why I said it. The only things I ever wrote were 60-word posts to go on jobs boards. ‘Brian’s cancer lasted for two-and-a-half years, and I wrote over 100 letters. I loved the way that I started to see the world. I’d go around with a notebook, hunting out good or funny stories to share with…

Once you’ve pinpointed an industry you want to build a career in, and identified specific companies that excite you, it’s time to begin building a connection… GOOGLE Set alerts for two or three organisations, so you’ll see their updates about new products, business changes, and any public comment. TWITTER A website is static, but Twitter is where you’ll find out if a company is running a webinar series, has launched its own podcast, or is responding to a lot of questions on a particular subject. LINKEDIN Search on the company name and ‘Hiring’. Who is posting roles at that business? These people are good to connect with, because finding talent is their job. SPEAK UP Engage with people’s content. Comment on their posts. Ask questions. Share. CONNECT Don’t start with,…

Stress comes from the Latin word strictus, meaning ‘drawn tight’, and anyone who has ever felt their shoulders tense or jaw tighten when they experience stress will know just how apt this meaning is. Stress and its causes can be thought of as the relationship between what’s going on in the environment (stressors), our appraisal of these stressors and the resources we have to manage them. When there is too much threat and/or when your perceived demands outweigh your perceived resources, you can feel stressed. Stress is linked fundamentally to how we feel and our bodies, so when we consider its impact, it can be thought of as an imbalance in essential body functions. The balance between the stress/threat response (sympathetic nervous system) and relaxation (parasympathetic nervous system) response is…

1 Set the pace. Build up your speed at a gradual pace – as explained on p4. You are aiming to increase it so that your heart rate speeds up, but you should still be able to breathe without gasping and be able to talk as you walk. 2 Pump your arms. To develop speed, pump your arms as you walk. The faster you go, the more calories you’ll burn. Bend at the elbows and move them back and forth. You’ll find it hard to go at a decent pace if your arms are by your sides. 3 Plan your route. Before you set off, plan where you will walk, so you know how far you’ll go. It’s a good idea to set a circular route so you are never…

SCOTLAND The wide beaches of Balnakeil Bay in Sutherland, the Highlands, provide lots of opportunity for calorie-burning power walks. Shifting sand makes your legs work harder so you’ll tone up faster. NORTH ENGLAND With dramatic sand dunes and the surrounding pine woods, Formby beach in Lancashire is a great location for giving your glutes and thighs a thorough workout. SOUTH ENGLAND At Bolberry Down in Devon, you can stroll along the sand or choose the grassland paths, where you’ll hear a meditative mix of calming waves and the sound of wind rushing through the long grasses. EAST OF ENGLAND Essex contains the longest stretch of coastline in the UK, providing plenty of seaside walking opportunities. Most of it is fl at, too, so it’s perfect for jogging, such as at…

• Even a short time spent in nature can give your mood a boost, so head outside daily – even if it’s just for five minutes. See p8 for more on how walking clears your mind. • Walks near moving water increase levels of the feel-good hormone serotonin. Water produces negative ions, which positively react with the oxygen you breathe. See p26 for more on the benefits of blue space. • If you’re in an urban area, apps such as Walkit and Hikideas can guide you to the ‘greenest’ route. • Phytoncides are essential oils emitted by wood and plants, which boost your immunity.…

DR DAVID HAMILTON Is it possible to ever truly silence negative self-talk? Yes, says Dr David Hamilton, an expert on harnessing emotion to improve physical and mental health. Discover how you too can overcome disempowering beliefs, and reap the benefits for your mind and your body, on page 22. DR DIANA HILL It’s easy for individual actions to feel futile in the face of worldwide unrest, ‘But to turn our backs on suffering is to deny the empathy that makes us compassionate beings,’ says clinical psychologist Dr Diana Hill. Discover how we can all play our part in times of turmoil, on page 36. CHERYL RICKMAN Loneliness can be a difficult emotion to recognise, and even harder to talk about. ‘It’s subjective and deeply personal,’ says Cheryl Rickman, a Positive…

A long weekend can be food for the soul if we allow ourselves to truly switch off, and from April through to August this year, the UK has a total of seven bank holidays – giving us plenty of opportunity to do so. However, it’s easy to find ourselves caught in a comparison trap of how we’re spending our time. With social media showing only the fun parts of holidays and get-togethers, it’s easy to lose a sense of what’s important. I like to remind myself that comparison is the thief of joy, and the worst thing you can do is compare your reality to everyone else’s highlight reels on social media. As a working mum, I also find myself putting additional pressure on myself to soak up all the…

Seize the day! Here I am, sitting on a cruise ship travelling through the North Atlantic Ocean, sipping a cocktail and catching up on the past few editions. Don’t get me wrong: this is not my usual lifestyle. I work in healthcare and juggle my finances as much as the next person, but when the opportunity came up to get away with a friend, I thought, ‘Why not?’, and dipped into some hard-earned savings. While reading, I was drawn to Paul McKenna’s article on positivity (March). I’ve always wanted to write a book and what he said really resonated with me, giving me renewed confidence to give it a go, without pressure. After having covid early last year (and being admitted to hospital twice), and experiencing mental and physical health…

“I’ve always had an interest in how we understand our own motivations, so when someone invited me to be one of the first people in the UK to experience a new form of self-analysis, I jumped at it. In retrospect, this level of enthusiasm was strange – after all, as anyone who has done therapy knows, it can often be the opposite of fun. But having forgotten this, I turned up full of enthusiasm. The therapy, Compassionate Inquiry, was developed by the doctor and author Gabor Maté, in the US. My practitioner, Lauren Burton, believes it can be useful for people who tend to take on too much or hold themselves to very high standards, because it takes you back to early points in your life and helps you understand…

Session one... Martha struck me as a quietly confident person. She was a newly qualified lawyer who had secured a job in a top law firm, where I had run some coaching workshops – which is where we’d first met. At the end of the final workshop, she stayed behind and asked if she could book some coaching sessions with me. We arranged an initial ‘chemistry’ session to decide if coaching was right for her, during which Martha interrogated me about how coaching worked and about my experience, references, qualifications and code of ethics. When she eventually agreed to work with me, I found myself feeling rather honoured, and slightly intimidated! When we next met, however, it was as if I was meeting a different person. Martha had dropped her…

There are two kinds of people in the world: those who talk to strangers at bus stops, and those who would rather walk. I have a number of semi-professional cynical women in my life. Let me be clear, they are not at all unfriendly, and once you are inside the circle of trust, they are warm and fiercely loyal. But they do, for example, eye newcomers with discernible suspicion. ‘I don’t like new people’, says Nicolla, without a qualm, ‘It’s like, why are you here? What do you want from me?’ ‘I don’t need any more friends,’ says Jo, as matter-of-fact as if she were reading the ingredients on a can of beans. (I’m incredibly grateful that I got in before she hit quota!) I love them dearly. And I…

So how can we find balance? Dr Hill suggests a practice called Acceptance and Commitment Therapy (ACT) to help you stay engaged with caring, without burning out. She advises: 1 AVOID AVOIDING It is normal to want to avoid pain, but Dr Hill believes complete avoidance often makes things worse. ‘Avoidance can lead to feelings of loneliness, guilt, or secondary problems, such as having to deal with that hangover you created, or the work you missed while you were avoiding life. The first step out of feeling terrible is to stop trying to avoid feeling terrible.’ Dr Hill suggests we face up to situations, however distressing, and then take action towards what we care about, no matter how small or how relevant to the source of our distress. We cannot…

Sometimes, you have to lose everything to win. Just ask Gail Porter. After reaching rock bottom a little over a decade ago, the TV host is today not only stronger and wiser, but enjoying a simple life, where gratitude and benevolence deliver daily rewards. In the late 90s and early 00s, after her nude image was famously projected onto the Houses of Parliament as part of a lads’ magazine stunt, former model Porter became a TV presenting superstar. For a decade, she fronted shows including the BBC’s flagship Saturday morning show, Live & Kicking, The Big Breakfast, Top of the Pops and ITV’s Fully Booked. Then, a series of life-changing circumstances caused the walls of the incredible life she had built to crumble. The decline has been well-reported. In 2004,…

We know you probably know this, but just a quick refresher so you’re on top of the key ideas... Cisgender or Cis Someone whose gender identity is the same as the sex they were assigned at birth. Gender dysphoria The term used to describe when a person experiences discomfort or distress because they feel a mismatch between their sex assigned at birth and their gender identity. This is also the clinical diagnosis for someone who doesn’t feel comfortable with the sex they were assigned. Gender expression This is how a person chooses to outwardly express their gender, within the context of societal expectations of gender. Gender identity A person’s innate sense of their own gender, whether male, female or something else (see non-binary, below), which may or may not correspond…

1 Downward facing dog The head below the heart promotes more efficient circulation of blood to all the organs of your body, including the skin. Start on hands and knees. Press into your hands and lift your knees and hips. Keep your head between your arms, toes in line with heels and feet a comfortable distance apart. Bring your chest towards your thighs. Knees can be bent and heels can be raised. 2 Seated spinal twist This abdominal twist squeezes the digestive organs to stimulate the elimination of toxins from the gut. Sit with legs stretched out, spine upright, hands on mat by hips. Cross your left leg over the right, with the sole of your left foot flat on the mat. Hug your left knee with the right arm…

We all know how much better we feel when we get out of the house and blow the cobwebs away a good . Physiologically, walking helps to get oxygenated blood circulating around your body and to your vital organs, including the brain, which is essential for uplifting your mood. In addition, it provides you with a bit of time and space to free your mind and focus on your surroundings. Walking is an effective form of mindfulness, which allows you to park your worries, even if just for a few hours, thus lowering stress. There’s also an abundance of evidence that shows that walking with worries can be a lot easier than sitting with them. This is because, as we walk, the neurons in our brain start to make new…

UP YOUR HYDRATION  Whether you want to warm up or cool down, stay hydrated with these funky flasks… Air Up bottle, £34.95, uk.air-up.com This funky BPA-free bottle makes staying hydrated easy and fun. Clever ‘aroma pods’ allow you to drink pure water while tricking your brain into thinking you are slurping anything from Kola or Iced Coffee to Cucumber or Basil-Lemon – with no sugar or chemicals, just natural aromas extracted from fruits, plants and spices. EarthWell Roaster insulated travel flask, £32.95, earthwell.co.uk Whether you’re looking for a warming cuppa or something chilled, EarthWell’s insulated travel flask is ideal for keeping things warm for up to 10 hours, or iced for 40! The large size can hold up to 590ml, which is plenty of tea to…

1‘ Nobody takes much notice of the first line anyway, so don’t worry yourself. Or try “I didn’t know how to start this letter. But now I’ve written the first line. So here goes.”’ 2 ‘Write from the heart – no matter how clumsy the words, if it’s from the heart, you can’t go wrong.’ 3 ‘Use tiny detail. Maybe they have a detail in their life that connects with your little detail. And, suddenly, you and that person have something very special between the two of you.’…

Checking my calendar, I do a double take. It’s now been over three months since I learnt Vedic meditation on a retreat. And every day since, without fail, I have managed to meditate twice a day, for 20 minutes each time, both morning and afternoon. I’ve always loved the way I feel after meditation retreats of various kinds, but on returning home, have never been able to incorporate the process into my daily life. That is, until now. ‘The only thing you can do wrong when you meditate using this technique is to try,’ says my teacher, Jillian Lavender, co-founder of the London Meditation Centre and a leading expert in Vedic meditation. ‘There’s also no such thing as a bad meditation – except the ones you don’t do,’ she adds.…

It’s official – walking is our favourite healthy pastime! A recent survey conducted by the team at Top Santé found that readers of the magazine most like to walk, often two to three times a week or more. It far outweighed the next most popular forms of exercise, and for good reason. Pretty much anyone can lace up a pair of trainers and head out into their local neighbourhood for a stroll. The health benefi ts of doing so include getting your joints and muscles working, as well as giving you some mental headspace. If you can head further afield to a forest or the coast – or are lucky enough to live by one or the other, as I am – then you have even more opportunity to make…

HUMANS HAVE BEEN walking the earth for millions of years. Until relatively recently in the great scheme of things, we did so mostly with bare feet or in very simple, modest footwear. Harvard University has shown that when we walk without shoes we actually move differently – in harmony with and more sympathetically to our environment – which can often mean far less chance of injury and, surprisingly, better protection for your feet and whole body. Think of your feet like the foundations of a house – get that right and the whole structure will stand strong! ‘The average human foot is wider at the toes and narrower at the heel,’ explains natural lifestylist, Tony Riddle (tonyriddle.com). ‘But many modern shoe designs are the complete opposite. This means your feet…

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.…

1 The Power Of Fun by Catherine Price (Bantam Press, £14.99) explores the health and happiness benefits of prioritising playfulness, along with strategies to get you started. 2 Feeling Myself by Natalie Lee (Vermilion, £16.99) is a raw look at the continuing taboos about sex and female pleasure, from midwife and blogger Style Me Sunday. 3 Toxic Positivity by Whitney Goodman (Orion, £14.99) shares why it’s important to be honest about our feelings, with simple ways to work through difficult emotions.…

I’d like to thank… My hairdresser, When I bought my first house from you, after my marriage ended, I also found a new hairdresser. We were both about to embark on life as single parents and did not know then that we would be around to support each other through each one of life’s ups and downs – albeit with me in a chair and you wielding a pair of scissors! When life has been hard, when I needed a lift, or when I just wanted to feel beautiful again, you covered up those greys, brought my sparkle back and reminded me that I matter. I have been blessed to have a hairdresser who quickly became a friend. Those few hours I spend with you each month are so much…

Life is a journey, a one-way transition from youth to old age. Many of us struggle to accept this inevitability and perceive ageing as something to guard against, as though it is a shameful defeat. But that is a misguided understanding of the essence of life. It is no exaggeration to say that applying the philosophy of nagomi to our lives will change the way we approach our own existence. Nagomi is the recognition of the fact that life depends on many elements for robustness, stability and dependability. Without nagomi, life in this unpredictable world cannot go on. Nagomi is an important puzzle piece in the philosophy of life, not only in the Japanese context but in the wider world. Indeed, you may even say that nagomi is life itself.…

“How often do you find your weekdays consumed with busyness that finds you pushing your feelings away as you drive your way through your week? Rather than muting your emotions, why not use journalling as a way to meet them head on, instead? Recently, a friend cancelled on me at the last minute. I felt annoyed and, instead of brushing the feeling aside, I asked myself out loud, ‘What are you feeling right now?’ It was in the space between pausing that I got in touch with what I was actually feeling; underneath my annoyance was the murky waters of disappointment. That’s when I reached for my journal. So, no crisps and no wine. Instead, I took five minutes to write about what was buried underneath my initial response, and…

Tick the answers that most closely apply to you, then add up the symbols. Read the section, or sections, you ticked most, to find out what will help you feel more connected 1 Your deepest connections are with people who • Make the effort to see you ............... ■ Bring you out of yourself ................. ♥ You feel certain enjoy your company....................................... ◆ Bring out the best in you.................. ■ Worry about what to say .................. ♥ Worry about everything................... ◆ Worry about being different............ • Ask them to get involved in various things you’re organising ......... 8 Relationships seem easier for people who ◆ Always seem to fit in ........................ • Know how to say no.......................... ■ Can bounce back from rejection..... ♥ Don’t overthink everything .............. 5 At…

“Is it time to dip a toe into the dating pool again? Q After 18 years as a single parent, I had almost convinced myself that I did not need anyone additional in my life. But with both my children now in their 20s and living independently, recently, close friends – who all have partners – have suggested I join a dating site. I have a clear idea of the kind of partner I would hope to find, but little confidence that my search will be successful. Should I be brave enough to at least give it a try – or resign myself to a life of bespoke solitude? I love the way you write: your personality comes across even in this short letter, and I encourage you to bring…

Part of the nutritious cruciferous vegetable family, the radish is renowned for its health-giving qualities, along with its peppery flavour. This versatile veggie can be eaten raw, cooked or even pickled. Radishes contain large quantities of vitamin C and are also purveyors of energising potassium, which can help to reduce blood pressure and the anxiety that accompanies it. These bright red spheres are low in calories and low on the food waste scale, as you can even cook and eat their green tops. Our expert nutritionist, Alison Cullen, is on hand to share the many advantages adding radishes to your dishes may bring… Soothe inflammation ‘Radishes add to the benefits of a plant-based diet in countering the inflammation that is part of so many degenerative diseases, including many mental health…

‘Walking alone is ideal if you feel in need of time for reflection,’ explains Streets. ‘But walking with friends can have huge benefits, too. If you’re taking on a challenging route, then walking with others can be extremely motivating; studies show that when you walk with a friend, distances seem less intimidating and heights don’t seem so high. This is because you’re chatting with people and thinking of other things, rather than focusing on a route’s difficulty level. You’re also motivated and encouraged by the presence of others. A recent study shows that if you are on your own and the walk suddenly appears to be getting the better of you, simply imagining a friend with you encourages you to push on. It’s also a fantastic bonding experience – conquering…

1 80Noir Ultra Wonkies training bars, £2.50, 80noirultra.com 2 Bounce Energy Balls £16 for 12, uk.bouncefoods.com If you’re looking for a high-fibre, high-protein snack to keep you energised, these live up to their name. The nutty treats come in a variety of flavours and make the perfect mid-hike snack. 3 Clif Bar Crunchy Peanut Butter, £1.79, hollandandbarrett.com With a tagline of ‘built to sustain your adventure’ Clif Bar prides itself on keeping your energy levels boosted throughout a long workout. Baked using wholesome, organic ingredients, it’s a nutritious, energising snack.…

My family have always been avid letter writers. My grandparents wrote letters; my parents wrote letters; I my was at boarding school. I stood over my children and insisted they wrote thank-you letters. In my family, we always knew a letter might well be passed on. It was all a bit P.G. Wodehouse: Uncle James’ letter about cousin Mabel’s peculiar behaviour being shot around the family circle (‘Jane, please read this carefully and send it on’). Nowadays, however, I don’t have any ongoing correspondence, not like the exchanges I used to have with two great aunts. One of them wrote to me after abdominal surgery (‘My belly looks like a crinkle-cut chip’). The other, at age 86, wrote about startling her lunchtime friends with the words ‘I think sex is…

“Anyone who has never made a mistake has never tried anything new”Albert Einstein Q My daughter is 25 and returning to the UK after two years studying abroad. She has no idea what to do with her life, and is terrified of feeling lost and directionless. She has sought careers advice before, but it was an alternative style, focusing on words that resonated with her. I’m relieved she’s asking for my help, but I don’t know where to begin; both her dad and I have spent our lives in professions with a clear path of progression. The phrase you’ve used is a useful one – rather than big questions, such as ‘What do I want to do with my life?’, it’s helpful to ask ‘Where do I want to start?’.…

• Meditate on an empty tummy, ideally before drinking caffeine or alcohol. • Meditate for 20 minutes, twice a day – no more, no less, unless you are travelling, pregnant, or recovering from an illness. • Come out of your meditation slowly. Let go of the mantra, but keep your eyes closed for three minutes further. • When you plan your meditations, they’re more likely to happen. So when you finish your morning meditation, decide where and when you will meditate that afternoon – and do the same during your afternoon meditation. • Know you can meditate anywhere where you can sit comfortably and safely close your eyes – on trains or planes, at home or at work, in the loo or on a park bench.…

WALKING IS ONE OF the most basic forms of exercise known to us. But it’s about much more than just getting from A to B. ‘We were born and built to walk; it’s movement our bodies were designed for,’ says fitness expert and personal trainer Caroline Sandry (carolinesandry.com). ‘Walking is a powerful tool to getting yourself fit – plus, it doesn’t cost anything, you can do it any time, and it’s much more accessible – and less daunting – than heading out to the gym or starting a new, complicated fitness regime.’ But it still has all the benefits! A study based on the US Women’s Health Initiative found walking at least 40 minutes, several times week, leads to 20-25 per cent lower risk of heart failure in post-menopausal women.…

THE SOOTHING SMELL of pine trees, the calming effect of an ocean view, the beautiful sunset that can move you to tears… we’ve all felt the power of nature. But a groundswell of research is now showing that spending time in the great outdoors gives you more than just a good feeling – it has real, measurable benefits, both mental and physical, that add years to your life. ‘Scientists are quantifying nature’s effect not only on mood and wellbeing, but also on your ability to think – to remember, plan, create, daydream and to focus – as well as on your social skills,’ says Florence Williams, author of The Nature Fix (Norton). But, the more everyday technology tends to dominate the way we navigate modern life, the less likely we…