Professional Documents
Culture Documents
00
n into
those Zzzs Let kindness
ze lead the way
SLEEP
e
m
Changing
SPECIAL
so
habits never
Put
felt so good
• Drift off in seconds •
• Insight into your dreams •
Davina
• Put insomnia •
to bed
McCall
The fitness guru
on embracing her
inner child & living
life to the fullest
Invisible
illness
There’s so much
more than just
what you see
The time
is now
Unearth the healing
power of nature
Self-care quiz
Break free
Make meditating easy
16 Sweet dreams
We look at three common sleep scenarios,
and get professional advice on how to put
insomnia to bed
60 Pillow talk
A first-hand experience with sleeplessness
COMMUNICATIONS
Alice Greedus
PR Officer
alice.greedus@happiful.com
CONTRIBUTORS
Emma Shearer, Jenna Farmer, Claire Munnings,
Shahroo Izadi, Gemma Calvert, Sassy Smith,
Fiona Thomas, Maxine Ali, Kule T, Hayley Austin
SPECIAL THANKS
Vikki Powell, Peter Klein, Lesley Shearer,
Sonal Shah, John McKenzie, Carolyne Bennett,
Katerina Georgiou, Will Leifer, Rachel Coffey,
Happiful Hacks Dr Elena Touroni, Sanjivan Parhar
MANAGEMENT
42 Make meditation easy Aimi Maunders | Director & Co-Founder
Emma White | Director & Co-Founder
70 Let go of grudges Paul Maunders | Director & Co-Founder
SUBSCRIPTIONS
76 Stop dreading the week ahead For new orders and back orders, visit
shop.happiful.com, or call Newsstand on
+44 (0)1227 277 248 or email
Wellness subenquiries@newsstand.co.uk
CONTACT
27 Press play Happiful, c/o Memiah, Building 3,
Create your ultimate feel-good playlist Riverside Way, Camberley, Surrey, GU15 3YL
Culture Email us at hello@happiful.com
Turn it up!
Music therapy
supports stroke
recovery
Whether you’re a Swifty or a Stones
fan, there’s no denying music’s
therapeutic properties. And now,
new research has found that music
can support stroke patients with
mood regulation, concentration,
and even brain function.
The two-year study, led by Dr
Spitzer the very socialable cat
Alex Street from Anglia Ruskin
University, Cambridge, looked
PETS at the experience of 177 patients
who were undertaking regular
Missing cat found visiting neurologic music therapy sessions.
During the sessions, patients
local MH patients played instruments such as
keyboards and hand-held
When Helena Abraham’s cat hands, and I knew she was helping percussion – with the aim to
Spritzer first started disappearing, to make the patients happy. promote hand rehabilitation,
she was at a loss to where she “I’ve seen the patients when I’ve improve finger dexterity, and
could be. But a tracking collar been to collect her in the car, and support cognitive training.
soon revealed that Spritzer was they’ve said: ‘See you tomorrow The music therapy sessions
making visits to her local mental Spritzer!’ Their smiles say it all.” were taken alongside usual
health unit at the Fairfield General The uplifting effect of animals rehabilitation treatment, and
Hospital, Manchester. on our mental health is well- when the experiment was over, the
After picking Spritzer up from documented, with research average ratings from those taking
the hospital, Helena discovered conducted by Cats Protection and part were that it was ‘helpful’
that she had become a regular the Mental Health Foundation or ‘very helpful’. Additionally,
visitor, and could often be found finding that 87% of people who when assessing their moods,
hanging out with the patients owned a cat felt it had a positive researchers found a reduction in
in the summer, keeping them impact on their wellbeing, while ‘sad’ responses and an increase in
company as they sat together in 76% said they could cope with ‘happy’ responses.
the centre’s garden. everyday life much better thanks It’s something that can be easily
“When I realised that’s where to the company of their feline pals. incorporated into rehabilitation,
she was going, I stopped worrying And for the patients at Fairfield and the news that holistic
about her when she disappeared General Hospital, Spritzer is a treatment can boost recovery is
for days at a time,” Helena tells welcome guest, and a fur-miliar truly music to our ears!
Happiful. “I knew she was in safe friend. Writing | Kathryn Wheeler Writing | Kat Nicholls
6 13 17 3
The
wellbeing
wrap
Clap for
our Carers
The UK paused for a
Driving change Children across the UK are moment of gratitude at 8pm
Millions Drivers from coach
are taking part painting rainbows to hang on Thursday 26 March, as
company Bakers Dolphin, in their windows in order to
in Joe Wicks’ thousands of people took to
daily live PE in Weston-super-Mare, spread a smile to passers-
classes Somerset, are retraining by. Some people have their doorsteps to join in a
as ambulance drivers, been adding encouraging round of applause for
to support in the fight messages, and notes of NHS workers.
against Covid-19. The gratitude for delivery drivers
company will also and postal workers, too. You
never know the difference a
Best foot
Netflix
provide coaches to take
kind word can have in times
forward
donates £1
key workers’ children to like these, so pass it on. Brighton and Hove Albion FC
million to BFI school, too. have started a campaign calling
and UK’s Film on clubs in the Premier League to
and TV Charity SERVING UP GOOD DEEDS give away 100,000 free tickets as
Coronavirus
Fund
A kind gesture can go a long way, but one a thank you to NHS staff. Though
mysterious Good Samaritan has decided to we can’t know when things will
take things a bit further to help all inhabitants get back to normal, the gesture
of the village of Denchworth, Oxfordshire. An looks to give the incredible
anonymous man has paid for all 171 locals people working on the front-line
Crocs
is donating a to have a fish and chip takeaway dinner, something to look forward to.
pair of shoes to provided by The Fox Inn, every Friday for
every healthcare three weeks during the lockdown.
worker in the US Home is where
IN YOUR CORNER the heart is
More than £5,000 worth of ‘coronavirus packs’ Airbnb are partnering with
have been given to elderly people in need, thanks their hosts across the UK to
to a corner shop in Edinburgh. Zahid Iqbal, who ensure 100,000 healthcare
Patrick Stewart runs the Day-Today store, gave out 550 of his workers and first responders
is reading a survival packs in a day – which included one can have free, convenient,
sonnet a day toilet roll, anti-bac handwash, one pack and comfortable places to
online to pick up stay during this crisis, so they
people’s spirits of tissues, and a packet of paracetamol –
after his kind gesture went viral online. can get some respite and
still be near their patients.
BATTERSEA DOGS GAME TIME
AND CATS HOME HAS One story sure to bring a smile to your face involves
REPORTED A SURGE residents of a Bryn Celyn Care Home, in Maesteg, Wales,
IN APPLICATIONS TO giving a children’s favourite board game a 21st Century
twist. To give elderly residents some excitement during
FOSTER ANIMALS. A
The RSPB isolation, the home decided to host a life-size version of
SIMILAR TREND HAS Hungry Hippos! Residents tried to grab as many ball-pit
has started
breakfast BEEN SEEN IN OTHER balls as possible, using baskets attached to poles, while
birdwatches, COUNTRIES, TOO, AS being pushed in wheelchairs. A video of the game in action
weekdays
8–9am
PEOPLE OPEN THEIR has gone viral online, and shows both residents and carers
HOMES TO ANIMALS enjoying some light relief in this difficult time – perhaps a
IN NEED. sign we can all get innovative with our entertainment.
What is
skin positivty?
There’s a growing social movement that’s championing skin in all its
blemished nakedness. It’s encouraging people to rethink and cut out the
shame that can come from having less-than-perfect skin
Writing | Becky Wright
I
n a social media-driven world that However, thanks to a growing your emotional wellbeing and
prioritises perfection on screen, social media movement, there’s an confidence, too.
many of us can feel pressured to alternative outlet that can help you “Social media plays a huge part
hold ourselves to conventional to feel comfortable and confident in this movement, and the more
beauty standards. Thanks to the in your own skin. Step forward people that post their bare-faced
powers that be – makeup, lighting skin positivity. selfies, the wider this message is
and photo-editing tools – it’s The movement took off in 2015 spread.” And it really is a growing
possible to erase any visible sign of when vlogger Em Ford posted a movement – at the time of writing,
‘imperfection’. video called You Look Disgusting there are more than 50,000 posts
However, for people struggling with online. It revealed all the daily tagged with #skinpositivity on
skin conditions, this culture leaves trolling comments she received Instagram.
little room for their sense of self- about her acne. Five years later,
worth. It can, understandably, affect the video has had more than 32 MORE THAN A HASHTAG
the way you feel about how you look. million views. Scrolling through these posts,
The movement has gained so I’m blown away by the amount
THE LINK BETWEEN APPEARANCE much traction that it’s now going of support that’s present. It’s
AND MENTAL HEALTH beyond acne. It’s sticking two more than just a hashtag, it’s a
Each year, 13 million people in fingers up to the stigma, abuse, community. “Social media allows
the UK visit their GP with a skin and embarrassment that can stem you to connect with others going
complaint. Yet, despite the huge from a myriad of skin conditions – through a similar time with their
number of people affected, there’s rosacea, eczema and dermatitis, to skin,” says Sarah. “It’s taught me
a culture of shame around skin name a few. that my old insecurities about my
conditions, particularly acne. To find out more, I spoke to Sarah skin are shared by so many.”
Although teenagers can (and do) Perkins, a skin positivity vlogger and One frequent topic in the captions
face stigma of their own, there are creator of Skinstory – a journal that and comments is acne medication.
different social factors at play when helps you to track patterns between It seems that this is also a place for
you have skin problems later in life. your skin, and potential triggers. people to learn from one another.
The impact on our wellbeing is “It’s almost impossible to go When I ask Sarah about this, she
vastly underestimated. In a recent through life without experiencing tells me that, for a while, there
survey by the British Skin Foundation, some form of skin condition,” seemed to be two camps: those
nine out of 10 dermatologists agreed says Sarah. “And, thanks to the who only believed in the natural
that not enough importance is placed shame that comes with a visible approach, and those that went for
on the psychological effects of skin skin condition, it’s more than just medication. There was something
conditions. a physical condition. It affects of a divide in the community.
16 million
it’s the French expression to
The scene… describe the sleepy feeling we
You feel fatigued and lethargic,
even the small things in your adults in the experience post-orgasm. Sex
boosts oxytocin (the happy
daily routine feel like monstrous,
energy-sucking quests. And when
UK report sleep hormone) and reduces cortisol
(the stress hormone). Orgasms
things feel that difficult, it’s easy
to let them fall by the wayside.
problems also release prolactin, the
hormone responsible for the
You struggle to concentrate when sleepiness. So, if you’re finding
you’re at work, and your to-do yourself tossing and turning
list builds up to an overwhelming As Vikki sees it, this routine in your sheets, it could be an
level. Recalling things that should involve time away from idea to get busy between
happened even yesterday becomes screens and tech, and you should them.
hard, and you start to notice that try not to arouse the brain too
you’re forgetting more than you much, or do any strenuous
normally would. You’re irritable physical activity. But rather than practise light yoga, meditation,
with your colleagues, friends, listing the things you can’t do, or another mindfulness activity
and family – you’re at the end of look at this time as an opportunity – sex is also on the cards. Make
your tether. When you do finally to indulge in some relaxing this time sacred and special,
get round to doing the things that activities you genuinely enjoy. dedicated to winding down,
you enjoy, you can’t engage as You could rediscover a love of and something that you can
you would do normally. You feel reading, journaling, or crafting. look forward to at the end of
anxious and hopeless. Or now could be the time to the day. >>>
W
e all experience nights wonders. Based on a 2009 study WARM YOUR PAWS!
where our minds are conducted by the University of A study released by the Swiss journal
whirring, and we Sussex, reading can also reduce Nurture suggests that “warm feet
just can’t seem to fall stress levels by nearly 70%. What’s promote the rapid onset of sleep”.
asleep. “Did I attach that document more, a good book is a form of Don’t believe us? Wear a pair of
to the email?”, “Why didn’t I speak escapism, which should help to socks or have a hot water bottle at
up in that meeting?”, or “How am I relax your natural energy, and help the bottom of your bed. Warming
going to manage my debt?” Constant you to drift off. your feet will cause your blood
worrying at night can have a serious Dr David Lewis, who organised vessels to widen (vasodilatation
impact on our health and cause us the study, says it doesn’t really is the fancy term), which allows
to underperform the next day. If matter what type of book you read, more heat to escape through your
you find yourself lying wide awake as long as you can thoroughly feet, and therefore cools your core
and worrying about the world, one, lose yourself in the engrossing temperature down and reduces your
or all, of the following suggestions storyline. This will allow you to blood pressure. So, put a pair of
could help you to fall asleep quicker forget the worries and stresses of fluffy socks on your next shopping
than you can say “lights out!” the day that’s gone. A favourite list if you’re struggling to get some
trick with the Happiful team, we shut-eye.
LIGHT A CANDLE can vouch for its effectiveness.
Helping to create that relaxing CUT THE CAFFEINE
atmosphere, lighting a scented BATHE BEFORE BED It’s a well-known fact that that
candle could be ideal for setting Science says that just before we caffeine keeps us awake if we
the mood for sleep. And particular fall asleep our body temperature consume too much before bedtime.
scents have been found to be more drops. By having a warm bath, According to Sleep Education,
effective, with spiced apple scent you’ll quickly raise your body caffeine will reach its peak level
proven to lower systolic blood temperature. When you get out of within 30–60 minutes of entering
pressure, according to Dr Gary the bath, your temperature will your bloodstream. It’s suggested that
Schwartz at Yale University. When rapidly fall. By prompting your caffeine has a half-life of three to
your blood pressure is lower, you’ll body to drop in temperature – the five hours. This means that within
naturally be more relaxed, which process that happens naturally that time the amount of caffeine in
will help you to drop off quicker. A inside your body before sleep – it your system will decrease to half the
word of caution though: remember could help you to fall asleep in initial amount. So, if you’re aiming
to blow out the candles before you minutes. A study suggests that to get to sleep by 11pm, maybe move
close your eyes. those who have a warm bath (or on to herbal tea after midday – it’s
shower) before bed are not only much better for you anyway. Plus,
READ A BOOK more likely to fall asleep quicker, think of the cash you’ll be saving
Reading for just six minutes before but will also have a better night’s by no longer stopping at the cafe to
turning off the light can work sleep, too. purchase that afternoon coffee kick.
EXERCISE
Evidence suggests that moderately
intensive aerobic exercise can
reduce the time it takes to fall
asleep, and can increase the length
of sleep in people with chronic
insomnia. Maybe a brisk walk in the
evenings will help? But be mindful
– overexerting yourself immediately
before bed can have the opposite
effect, so perhaps keep the HIIT
sessions for earlier in the day.
PARADOXICAL INTENTION
This is the idea that by telling
yourself to stay awake, you can
‘trick’ yourself into falling asleep
faster. Sometimes when we are
struggling to sleep, actively trying
to sleep increases our anxiety, and
makes it even harder to switch off.
The Society of Clinical Psychology
suggests that by reframing the
situation to try to stay awake for as
long as possible, the performance
anxiety relating to not being able to
sleep will reduce, enabling you to
fall asleep more quickly.
A
s a little girl I always honesty is the best policy. People feel those difficult feelings, so I
knew what I wanted to be in the industry were excited, I was pretended everything was great –
– ‘someone’. excited, and then the sales figures and that added to my dread. I cried
I wanted my everyday came in and the book, in my every week, I moaned about it, I
existence to be full of glitz, glam, words, “had bombed”. screamed about it, and eventually
and the the thrill that being on I was devastated. I got myself into a really negative
stage or in front of a camera gave I felt my desire to create a Sunday headspace about the entire thing.
me. I wanted to feel like I was Times best-seller with 50,000+ But while I was wallowing in
making a difference in the world, copies had been the driving force my sadness, this showed me I did
because in my childhood I often behind the entire process of know what I wanted, I was just
felt the opposite. creating the book. I constantly felt scared of it. Scared of the change,
So, I worked hard. Extremely like I wasn’t enough, and when it scared of this new direction, scared
hard. And from the age of 10 I finally came out, I felt like such I was going to fail, scared because I
was making money, and enjoying a failure. needed to make big decisions.
the process of creating a life for After No Filter, my confidence So I stopped resisting and found
myself. I knew exactly what I plummeted, and I began to comfort in my truth of ‘I don’t
wanted, so I worked on making it question my purpose. Suddenly at really know what’s next for me,
my reality. I had a burning feeling 27, I had no idea what I wanted, so I’m enjoying the ride until
inside me, telling me that I needed and it was scary. the lightbulb moment happens.’
to escape my hometown to chase I had hit a brick wall, and up And of course, the lightbulb did
my dreams – and I dreamed big. until very recently I couldn’t see a happen. It just took patience.
My career has always been my way out. I was bored, unmotivated, From 2017 to 2019 I felt like a lost
thing, which is a positive and a and uninspired. Would a 9–5 bring puppy. I tried a podcast, which
negative. On the one hand it kept me more contentment? Should I didn’t go as planned. I changed
me focused, taught me discipline, just get rid of all my possessions, my blog content, which over time
and allowed me to grow in move away, and live in a hut? became boring, and I even tried a
confidence and ability. But it also At the beginning of my ‘career guest radio show on BBC5 LIVE,
enabled me to base my self-worth breakdown’, I resisted the shame which I ended up hating. From the
on my career, and choose working and confusion. I didn’t want to outside I may have looked all over
over pretty much everything else.
In 2017, I released my debut
3 4
PUT ON A SHOW TECH TIP-OFFS
TED Talks Sleep Cycle – Sleep
TED is a nonprofit Better
organisation devoted to Improve your sleep cycle
spreading ideas through short, and wake up feeling well-rested. Set
1
powerful talks. One of our a half-an-hour slot for your wake-
personal favourites is ‘Where up time, and the Sleep Cycle alarm
joy hides and how to find it’ by will wake you up while you are in a
designer and writer Ingrid Fetell light sleep to help you feel refreshed
Lee. The perfect way to find and ready to take on the day.
positivity from the comfort of
(Download from the App Store
PAGE-TURNERS your own home.
and Google Play)
Be Your Own Best Friend: (Watch all talks on ted.com)
The Glorious Truths of
Being Female
Feel-good guru Chessie
King shares her secrets to
loving yourself in her new
book! Be Your Own Best
Friend: The Glorious Truths of
Being Female will help you
strengthen your relationship
5
with your body, your brain,
and those around you.
(Out 28 May, Thorsons, PLUGGED-IN
£14.99) Special Books by
Special Kids
2
Special Books by Special Kids
OUT AND ABOUT
aims to create a more accepting
Vision Boarding world with each video. Founder
What are your dreams for Chris Ulmer travels the world to
the future? Vision boards interview people with a range of
can be a great way to set out your goals and remind you of who diagnoses and backgrounds, to
you want to be. All you need is glue, scissors, some magazines, and teach us all about inclusion.
anything else you would like for inspiration and decoration! (Follow Special Books by Special
(Download our free vision board craft kit at shop.happiful.com) Kids on Facebook)
6 9
LEND US YOUR EARS THE CONVERSATION
Is This Working? Mental Health Awareness Week
Does your workplace keep up with We can all work together to raise
the times, or are you stuck in the awareness of mental health, every
Stone Age? Journalist Anna Codrea-Rado and day. Across the week, you can get involved with
writer Tiffany Philippou explore how we can hundreds of events taking place around the
make work better for everyone by tackling country to promote the message of good mental
topics like mental health, productivity, and health for all.
office culture. (18–24 May, get involved at mentalhealth.org.uk)
10
(Listen to the podcast on iTunes and Spotify)
7
GET GOING
SQUARE EYES
The Great Celebrity Bake The Fitness Marshall
Off for SU2C Want to add some fun into
Watch your favourite celebrities cook your workout routine? Caleb
up a storm on The Great Celebrity Marshall shares upbeat
Bake Off. Paul and Prue judge the dance workouts featuring
creations of celebrities including guest dancers of all body
Louis Theroux and Alex Jones. The types. With his sassy moves
series is in aid of Stand Up To Cancer, and positive vibes, The Fitness
so you can support a worthy cause Marshall will have you smiling
while you watch. That’s the icing on from ear to ear.
the cake! (Search ‘The Fitness Marshall’
(Available on All 4) on YouTube)
8 TREAT YOURSELF
Kind Bag
Looking for a new reusable bag to take shopping? Kind Bags have WIN!
been specially developed to reduce single-use plastic, and each bag is
made from six recycled plastic bottles. With 12 designs to choose from,
you’ll be spoilt for choice.
SU2C | standuptocancer.org.uk
M
usic has the ability to
completely transform our
moods. How many times
has an upbeat song come on, and
suddenly your feet are tapping,
you’re singing along, and the worries
that were weighing you down now
feel that much lighter?
A study published in PLOS One
found that music has the power to
significantly reduce stress levels,
and we can all vouch for the way that
the right song at the right time can
instantly put a smile on our face.
It’s time to harness the power of
music. Follow our five tips to start
building your new, ultimate
feel-good playlist.
4th
The tricky
fourth
trimester
The first three months of your new baby’s life should be
full of joy and love as you begin to learn about each
other. But those early weeks can also bring unexpected
and challenging problems…
B
ringing a baby into Since I hadn’t gone into natural
the world is one of labour, neither my body nor brain
the best moments of seemed to comprehend that my
a parent’s life, but the baby’s arrival was imminent.
weeks that follow can be some of While, luckily, my memories of my
the most difficult. Despite thinking baby’s first hours are happy ones,
I had prepared myself, I never the sense of confusion I felt when
anticipated just how isolating, he was passed to me – and, if I’m
challenging, and pressuring I honest, the relief I felt when the
would find the postnatal period. midwife then later took him back
temporarily – also remains.
GIVING BIRTH: EXPECTATION Mum-of-four Helen Hamston had
VS REALITY plans to learn about hypnobirthing
Many women arrive at the hospital before her second child was born,
armed with a birth plan, only but all that was pushed aside when
to find things swiftly change as her waters unexpectedly broke at
labour progresses. Having an 22 weeks.
elective C-section (due to health After initially being told the baby
reasons), I thought I’d avoid this had zero chance of survival, she
predicament, yet what played endured constant hospital visits
out was very different to what I’d until 32 weeks, when she was
anticipated. finally induced.
SPEAK TO YOUR GP
If your low mood persists, do
seek medical advice. Help is
available with things such as
talking therapy or medication.
My one job seemed to be to feed accept the situation and stop It’s not just new mums who can
him and help him grow; yet, at the trying to ‘fix it’; we were all much feel alone. “Many dads struggle
time, I didn’t feel capable of that. happier from then,” she explains. to bond with their baby, and
Not every baby grows in a experience a sense of isolation
uniform way, and the same THE ‘L’ WORD because they can’t be as fully
goes for things like sleep and It’s important to acknowledge that involved with parenting as
development milestones. the first few weeks and months mothers,” explains Han Son Lee,
Cat Price, founder of organic can feel incredibly lonely; with founder of Daddilife, the UK’s
cotton muslin brand Pattie & Co some struggling to transition largest online platform for dads.
says: “My partner and I had real from a busy 9-to-5 and hectic The fact is, we’re all in this
problems with pressure around social life, to days on end indoors together – no matter what our
my son’s sleep. You read books with just a very tiny human for circumstances. It’s about time we
and get advice telling you what to company. acknowledged that things don’t
expect at certain stages, but it just Says Dr Svanberg: “As a society, have to be perfect to be right, and
left me feeling as though we were we offer so little support to new that there’s no unilateral way of
doing something wrong, because parents at a time where many doing things. With support from
our son just didn’t do what other people live far from family. I see each other, things run a little more
babies seemed to do. It took a real many women who feel a personal smoothly. So, reach out, be there
toll on my mental health.” sense of responsibility about their for others, and together we can
“External markers can add a lot feelings of loneliness.” make that fourth trimester that
of pressure for parents,” explains “I suffered extreme isolation much easier.
Dr Svanberg. “Letting go of these after my daughter’s birth,” explains
feels difficult, but there are other Helen, “which led me to creating Jenna is a freelance journalist who
ways to feel confident as a parent.” the community website Mummy’s specialises in perinatal mental and
Cat did learn to do this in time. Gin Fund. My aim is to make sure gut health. She has Crohn’s disease,
“Eventually we decided to just no one feels lonely.” and blogs at abalancedbelly.co.uk
Mostly Bs - Exercise
There’s no denying our minds and bodies
are connected, and taking care of one has
an impact on the other. Exercise releases
endorphins – a natural anti-anxiety treatment.
It can help to ease tension and boost your
mood – and there are lots of free online videos
to do at home if you need some inspiration.
Mostly Cs - Organisation
Getting on top of our to-do list might not
spring to mind when you think of self-care,
but getting organised and decluttering
can help you to feel more in control,
reducing stress, and helping us to feel less
overwhelmed. A tidy home can help to clear
your mind as well, so perhaps get through that
washing piling up, do the hoovering, change
that lightbulb, and clear out the junk draw.
Mostly Es - Rest
Sometimes what your body needs is a chance
to slow down, rest, and recover. Have an early
night, snooze that alarm, take a long bath,
read, or do some breathing exercises. Taking
time to meditate could do wonders for you as
it’s proven to reduce stress and anxiety, and
helps to improve your sleep, and even your
ability to control pain responses.
Salvation song
Depression, the breakdown of his marriage,
bereavement, and serious illnesses brought
singer Kule T’s glittering showbiz world crashing
down. But it would be the love of music that got
him back on the road to recovery
Writing | Kule T
I
was born in south church, as well as guitar had to try to hold it all in, talent night. I would
London, and grew up and bass guitar. These because I had to break the coach other singers and
with my three siblings became my outlets for news to other people. That help them with their
and my mother. Life dealing with life. was the hardest thing I performances.
was hard, and my mother At 17, I started singing to have ever done. My professional musical
had to work every day, express my feelings and Two years passed, and journey started when I
so my older sister took emotions, and also as a I kept up my singing and became a member of
on the burden of looking healing mechanism. I met managed to deal with a band called MN8. We
after us. As the youngest, other singers and saw how the passing of Chris. But gelled so well, and we all
and the most creative, they were able to capture then another member of had one goal, to be the
I quickly latched on to an audience with just their Spirit, Carl, was rushed to best – and with time, our
music as a way to express voice, and I was hooked. hospital with a damaged work paid off.
myself. There was always So, I began singing foot. I thought he would In 1995 we released our
music in the house, with wherever I could, and be OK, but two weeks first single, ‘I’ve Got A
one brother listening to formed an a cappella later he was dead. An Little Something For You’,
reggae, the other listening group called Spirit with infection had spread which became a massive
to jazz, my mum listening my close friends Carl St through his body from his hit. Our success continued
to her Jim Reeves and Bob Hill, Christopher, and injured toe. I tried to hold with three top 10 singles
Marley collection, and me Conner Reeves. We ended it all together but I found in the UK and Europe, a
listening to gospel. up becoming like family. this incredibly hard, and number one slot in the UK
At the age of 12, I started But in 1988 my dear I had to find a way of R&B charts, a gold album
playing the drums. I friend Christopher, who shutting it into a box in in France, our single in
remember my older had been ill for some my brain. the soundtrack of the film
brother showing me a time, collapsed and died As time passed, music Bad Boys, and a tour with
drum pattern and I kept on from a heart attack on became my lifeline. I Janet Jackson. I felt like
practising every day until the street. I remember sang wherever I could, the luckiest person on
I mastered it. By 14, I was bursting into tears, and and I became the backing earth, although we worked
playing drums in my local feeling so empty. But I vocalist for an open mic hard to get there. >>>
a couple of weeks in
hospital, and it took four
more weeks to get out
and about on crutches.
I kept smiling, though,
because I didn’t want my
daughter to worry about
me. But life was not good
and I felt so low inside.
In 2018 my marriage
In 2000 we decided to broke down and I
go our separate ways to moved out, because
pursue other things. I took I didn’t want us to be
a step back from music. arguing in front of our
I’m not sure why, but I daughter. On Christmas
think that the musical Day of that year, I fell
part of me just stopped. ill. I wasn’t sure what
I was young and didn’t was happening, but I
know how to handle the managed to crawl down
music industry. You see, the stairs, unable to open
no one could prepare my eyes properly. My
you for what comes with flatmates found me and
success. What do you do called an ambulance.
after everyone knows I became lost, and a manage to move, it would I ended up staying in
you for being in a famous feeling of depression came just be on autopilot. hospital for two weeks.
band? How do you cope over me. There were times In November 2016 I was The doctors suspected
with normal life? So, I had when I looked at myself taken to hospital, because that I may have had a
to find a way. in the mirror and I didn’t my leg had swollen up bleed on the brain. After
I got married and had a know the person who was like a balloon. I had lost a lumbar puncture, I lost
wonderful daughter, but as looking back – it was just a all sensation and the pain the ability to walk, and
time passed, I missed who face, empty and lost. Other was unbearable. The was back on crutches
I was, what I loved, and times I would stare at the doctors suspected a blood again.
what made me feel alive – ceiling all day without clot in my leg, which was I recovered in a
being creative in music. moving. When I did moving upwards. I spent month, but after the
Q
I’m finding it hard night can affect our mood and deepening and improving
to drop off and physical health. The effects of your quality of sleep.
fall asleep at the not getting enough sleep can When you see a
moment, and it’s really creep up on us, and we can hypnotherapist, they’ll talk to
affecting my mood. Is this easily lose sight of how much you, and lead you into a very
something hypnotherapy we’ve been affected by it. natural state of relaxation.
The good news is that Some people find their
can help with?
hypnotherapy is really well- minds wander, while others
Q I’ve heard some someone else helping you You’ll be taught a simple
friends talking into that relaxed state, you sequence – such as counting
about self- lead yourself. back from 10 to zero, or
hypnosis for sleep. Self-hypnosis for sleep can imagining walking down a
be learned in a number set of steps. At the same time,
What is this, and how
of different ways. There you’ll learn to associate going
can I get started?
are apps, recordings, and, through the sequence with
A Self-hypnosis is
the same state
as hypnotherapist-
of course, you can go to
a hypnotherapist to learn
the technique. Effectively,
increasing relaxation and
restfulness. After some time,
you will learn how to do this by
led hypnosis. The only though, they’re all based on yourself. When this happens,
difference is that instead of the same idea. it’s true self-hypnosis.
Hypnotherapy Directory is part of the Happiful Family | Helping you find the help you need
Hypnotherapist John’s top tips for a good
night’s sleep:
W
e’re led to think that in overdrive – reminding us to pay “People think that meditating
meditating should that bill, pick up the shopping and is challenging for many reasons,
be simple. You just send those emails – and sitting still and as a result give up too soon,”
sit there, relax, and and quiet can feel very alien to us. she says. “Perhaps there are too
think of nothing, right? Well, the And that’s if we even manage to many distractions around you,
truth is a bit more complicated carve out 15 minutes of our day to your mind is leaping from one
than that, and many of us can find dedicate to it. thing to another, or you convince
it difficult to switch off the internal So, what’s the answer? Meditation yourself that you’re no good at it
chatter in our minds. After all, instructor Carolyne Bennett says and question why you’re doing it in
meditating encourages us to do it’s important to stick with your the first place. But the benefits of
something that we’re not used to. practice – even if you find it tricky meditation are accumulative, and
All day long our brains are working at first. the more you sit, the more your
Davina’s passions extend way beyond her long list of career highlights though,
and – as she shares with Happiful – they include bringing the ‘Glastonbury of
Wellbeing’ to the UK, embracing her inner child, and living life to the fullest
E
very generation seems to changed my life,” she says. “And should never be a stick to beat
know, and love, Davina I thought: ‘I want to share that!’ yourself with,” she explains. “I
McCall. She’s one of just a The idea that through doing know when you’ve got low self-
handful of public figures something I love, and that makes esteem, everything is a stick to
who have such a broad appeal, me feel better, that I can maybe beat yourself with, and it’s so easy
and no wonder – she’s been a help other people do something to turn working out and food into
regular fixture on our screens that will make them feel better, is something to give yourself a hard
for more than 20 years, bringing just lovely.” time about.”
warmth, a little goofiness, and The emphasis on the mood-
a large dollop of authenticity to changing effect of exercise is
every project she’s involved in. central to everything for Davina,
Whether she’s raising money for
Sport Relief, supporting reunited
and she tries to incorporate it
wherever she can, including
Exercise should
siblings on Long Lost Family, or when she’s out with her beloved never be a stick to
busting moves on The Masked dog. “In the summers, I run with
Singer, Davina gives it her all. Beau, and she loves it, but it’s so beat yourself with
Alongside her stellar television muddy at the moment it’s just
career, she’s also been shaking turned into a really brisk walk,” Her answer to this issue is to
things up in homes up and down she says. “But having a dog is practise self-compassion and start
the country since 2004 with her amazing for my mental health small, but to harness the proven
exercise DVDs and online fitness and motivation, because she benefits of being out in the open.
programmes. Sharing is most doesn’t care if it’s raining, she’s It’s a method she’s used herself
definitely caring for Davina, and just got to go out!” time and again. “When I’ve felt a
it all began, she explains, when However, Davina understands bit low, and particularly in winter
she met husband-and-wife fitness that getting up and outside isn’t – I find those cold dark mornings
duo, Mark and Jackie Wren. always as straightforward as really hard – just getting outside,
“I started making exercise that, especially when you are even if I’m only walking around
DVDs because Jackie and Mark struggling mentally. “Exercise the block, really helps.” >>>
Sleeping apart has brought Clio Wood and her husband closer
haring a bed can often feel You could also try finding a the same bed together. For Clio, it
like a relationship rite of bedtime that works for both of was her husband who initiated the
passage. But co-sleeping you – ideally when both will fall conversation.
isn’t always easy. From asleep within 30 minutes – and, if “And actually, I was a bit miffed!”
temperature preferences, pillow possible, have as big a bed as your she says. “We’ve been schooled
stacks, tossing and turning, to room will allow. on the societal assumption that
noise complaints, when it comes There are many ways that you we sleep in the same bed if we’re
to finding the balance we need in can try to remedy co-sleeping married. When we were doing it
order to get a good night’s sleep, problems, but if you do decide to non-consistently, you can ignore
we’ve got a lot to contend with. break with tradition and go your it – but doing it regularly, I took it as
And putting sleep first is vital for separate ways, you’ll be in good a rejection, when really all he was
our relationships, as counsellor company. A new survey from the doing was suggesting a sensible way
and psychotherapist Katerina National Bed Federation has found forward for us.”
Georgiou explains. “Poor sleep that nearly one in six (15%) of As with all aspects of relationships,
might make us grumpy, irritable, UK couples are now choosing to communication is key, and when
or accident-prone. If left to sleep separately, with 89% of those we learn how to calmly and
get worse, we can make poor people moving into their own compassionately express how we’re
judgements, mistakes, and easily bedrooms. feeling, we’re all the more likely to
snap at others. So it’s no surprise be able to address our needs in a
that those around us will end up
bearing the brunt of that, leaving Nearly one in six constructive and deliberate way.
Since making the move, and
our relationships affected.”
Of course, we need sleep to
UK couples are reflecting on the way that it has
affected her sleep, Clio muses that
function – whether we’re in a now choosing to it’s not perfect, but it’s better.
relationship or not – but Katerina “For both of us, it’s been a long
points out that when we’re sleep- sleep separately journey, and there are lots of factors
deprived, we may find ourselves at play,” she explains. “But having
getting upset about things that Clio Wood, women’s health the pressure removed of the other
wouldn’t normally faze us, or advocate and founder of family person lying next to you, trying not
having arguments with our wellbeing company &Breathe, to disturb each other, is a complete
partners, and saying things that has been with her husband for gamechanger.”
we don’t really mean. 12 years, and in autumn last year Oh, and being able to starfish
So how can we find equilibrium they decided to move into separate and arrange the covers and pillows
when co-sleeping with a partner? bedrooms. perfectly is a huge bonus, she says.
For Katerina, it’s about coming “We’d not been sleeping well But whether you decide to change
at it from two angles. “You will for a number of years, so it was a things up or stick it out, one
both require sleep to function. build-up of stress and exhaustion,” thing’s for sure: it’s about time we
Therefore, how can you help each she explains. “In autumn 2019 started prioritising what we need
other get the sleep you both need? we began initiating separate beds between the sheets. When we get
What can you negotiate together? from the beginning of the night a good night’s sleep, we’re better
Will it require sleeping in separate – rather than just giving up in the partners. And when we’re happy
rooms on certain days, or a few small hours and moving beds then in our relationships, everything
simple tweaks – like having – and since the beginning of 2020 else in our lives runs a little more
separate duvets?” she says. “And is we’ve done it more consistently.” smoothly. So, whether that’s
it just sleep you need, or a break It’s a tricky conversation to have, separate beds, or just separate
in general? Consider other tasks particularly when balancing fear duvets of different togs, don’t settle
in the home that can be shared about a lack of intimacy, and for tossing and turning. Open the
and delegated to help you feel less the idea that married and long- conversation, and kiss bedroom
exhausted in the first place.” term partners should sleep in disputes goodnight.
“ If I cannot do great
things, I can do small
things in a great way
– MARTIN LUTHER KING JR
50 • happiful.com • May 2020
BREAKING
THE HABIT
It’s easy to focus on the negatives and what’s wrong with our behaviours, but to
ensure real, lasting change, perhaps it’s time to allow kindness to lead the way...
Writing | Shahroo Izadi
I
first asking yourself why you’re
t’s natural to give a lot of drinking it in the first place?
thought to the negatives of Consider how it serves you, or has
our habits – after all, they’re served you in the past. You might
often the reason we want to identify that it helps you to mark
change. But focusing on how our the end of a working day, or serves
behaviour patterns are serving us to release stress in the short-term.
to stay the same, can help us to Without judgement, consider
gain far more useful insight. what other long-term coping
It can be helpful to reframe a strategies could help with stress,
habit that’s become a problem for and practise turning to those more
you as a solution, instead. That frequently instead. >>>
W
ellness is on the rise. printed cloth which was divided As the scents continued
Everywhere we look, into four sections: hope, purpose,
new and innovative belonging, and mastery. I was to layer, I felt as though
treatments are asked to read the characteristics they were trickling into
springing up – each promising under each category, reflect on the my nervous system
to be the next big thing, past three months to a year of my
transporting us to a whole other life, and chose the one that I felt solid perfume blocks which were
level of wellbeing, and acting as most connected to. For me, it was cool – a welcome and invigorating
the cure for our busy, stressful, ‘belonging’. contrast to the heated towel bed.
overstimulated, modern lives. From this, my therapist then The therapist’s touch was light,
But with their latest treatment, sprayed two scents on my wrists, focusing on relaxing my muscles
Lush is pressing rewind on asking me to let her know which and mind rather than working
wellness – taking us back 700 one most stood out to me. It was out tension. And as the music
years to the Renaissance period. this scent that would form the base- and scents intensified, I found
A time full of light, colour, and note of my treatment. myself moving deeper into the
creativity, this treatment takes I was then led into a candle- meditation. I’m no mindfulness
inspiration from a culture that lit treatment room, where I got master – in fact, switching off and
used perfume as a medicine partially undressed and made letting go is something that I often
– promising to soothe our myself comfortable on a heated struggle with during treatments –
temperaments, aches, and towel bed, that had been scented but the combination of the scent,
pains. Pitched as ‘meditation for with the fragrance that I had the music, and the warm positive
those who don’t think they can picked. After switching on some affirmations from my therapist,
meditate’, I was keen to see what music – specially commissioned were more than enough to
this intriguing, bespoke treatment for this particular treatment – the transport me into a soothing state.
could deliver for me. experience began. As the scents continued to layer,
I arrived at busy Lush Oxford To begin, my therapist walked I felt as though they were trickling
Street, London, and was swiftly around my body, placing her hands into my nervous system, balancing
guided to the treatment area on my arms and legs in turn, me, and prompting me to let
by one of the many friendly reciting an affirmation relating go of stresses and, importantly,
members of staff, where I sat to my theme of belonging. The embrace a sense of ‘belonging’.
down at a table opposite my massage, which focused on the The music seemed to reach a
therapist. In front of me was a neck and shoulders, was done with climax, the movements of the
T
he 20-strong group of friends, bonded by a mutual aches and headaches,” explains
men had hiked for eight understanding of loss. the IT specialist, who appeared on
hours to reach Snowdon’s Studies show that men find it the 2018 series of Channel 4’s SAS:
summit, moving every harder to talk about grief than Who Dares Wins. Last September,
step of the nine miles as one, women, with many resorting he launched StrongMen with
travelling only as fast as the to ‘grief aversion’ to circumvent fellow contestant Efrem Brynin, a
slowest. Teamwork at its finest. pain and live up to masculine sales director from West Sussex,
Finally, at the top, the walkers ideals. Research suggests men whose son James was killed in
took a moment to take in the often build a fake emotional Afghanistan in October 2013.
awe-inspiring view, and celebrate image that conveys ‘strength’, “With StrongMen, our motto
their achievement: fulfilling the but such avoidance behaviour is ‘healthy body, healthy mind’
physical feat of the 3,560ft climb only makes depression more because the two are linked and if
and – many for the first time – likely. It can also lead to physical you don’t look after one, the other
overcoming emotional barriers health complications, a reality one will suffer,” explains Dan.
guarding their innermost feelings understood by StrongMen co- Last year, across two StrongMen
of grief. founder Dan Cross, whose wife retreats, a total of 40 men who
Every two-day expedition hosted Nikki was murdered in May 2015. had experienced the loss of a
by StrongMen, a UK charity “Physical pain is not something spouse, child, parent, or sibling,
dedicated to supporting bereaved you think of as bereavement, reaped the psychological and
men, sees participants start out but I was in pain physically all physiological benefits of climbing
as strangers, and finish as firm the time, with crippling stomach a mountain together. >>>
I
t’s 4am and I’m lying in bed
sobbing, listening to my
husband snoring gently beside
me, and trying to resist the urge
to pinch or elbow him, just so that
he’s awake too. At this moment,
even though I know that it is
completely irrational, I hate him.
I’m angry, frustrated, and anxious,
and I just want to shout: “How dare
you be asleep. It’s so unfair. Wake
up! Wake up! Wake up!”
But I don’t. Instead I bury my face
into my pillow and sob silently,
my eyes fixated on the glowing
numbers of my alarm clock. The
numbers that have been taunting
me since 1am, and will continue to
do so until I finally give up and get
out of bed at 6am.
It’s the summer of 2017, and
in the past six months I’ve gone
from being a solid eight-hours-a-
night sleeper to getting less than
three hours at best. I’m feeling
exhausted, stressed, snappy, and
permanently on the verge of tears
– and I have no idea why this is
happening to me.
W
hen something like 1. SWITCH OFF NOTIFICATIONS 2. SPRING CLEAN YOUR SOCIAL
a virus outbreak AND TUNE INTO OFFICIAL Sometimes it isn’t news outlets that
happens, it’s easy INFORMATION trigger our anxiety, but the people
for us to feel like we As with many things that get in our social media feeds that have
don’t have any control, and this picked up in the news, there is us worried. Perhaps you follow
allows anxiety to flourish. While a lot of misinformation about someone who is sharing unofficial
the measures being implemented coronavirus. It can be easy to news updates, or someone who is
are to protect us and to try to get sucked into these articles, talking about it in a way that feels
keep us safe, isolation can have a clicking on link after link until uncomfortable to you?
dramatic impact on our mental your head is swimming with Whatever the reason, remember
health as well. panic-inducing headlines. there’s no shame in unfollowing,
But while the wider situation If you have news notifications or even temporarily muting,
may be out of our hands, we set up, and you’re finding they someone from your feed. Focus on
can take back control through are triggering anxiety, switch following uplifting accounts that
the ways we can help – and that them off. Try to limit yourself make you feel calm and in control.
includes taking care of your to only reading information
mental wellbeing, and looking from official sources such as 3. ASK BEFORE ANALYSING
out for those who may be more the NHS and Public Health With a subject as topical as
vulnerable. England. If you’re not UK-based, coronavirus, many of us will
Here we look at some ways you take a look at the World Health find ourselves talking about
can regain a sense of control, ease Organization and the Centers for it constantly – with those in
anxiety in this difficult time, and Disease Control and Prevention our households, and on every
support others. for updates. FaceTime, Skype, or Zoom call.
6. BE AWARE OF WHO
YOU CAN HELP
If you know of anyone who may be
struggling to get what they need,
whether that’s information, health
supplies or someone to talk to, see
if there’s any way you can help.
Although we might want to be and offering alternatives can be Consider older people who
kept informed, sometimes this more productive. Remember, may not be online or those with
can become overwhelming. It’s we’re all human and are doing pre-existing conditions who are
hard to know how the person the best we can with the tools unable to make a trip to the shops.
we’re speaking to is feeling about we’ve got. However you are Perhaps drop a note with your
the situation, and whether or not feeling is valid, and it’s important mobile number through people’s
talking about it will trigger anxiety to give space to those feelings – letterboxes, offering support if you
in them. frustration, fear, sadness, anxiety, can, or signposting others who can
Before you start a conversation, anger. Some people might even support them.
check in with the person you’re find joy in spending more time
talking to about it. Are they with their family, and holding on 7. CONSIDER WHERE A
comfortable having a discussion, to those special moments and CHANGE TO BEHAVIOUR
or would they rather you talked memories is good, too. COULD BE POSITIVE
about something else? Similarly, It can be hard to see positives in
be sure to share your own 5. SHOP MINDFULLY, a situation like this, but it may
boundaries around the subject if SHOP LOCALLY be helpful to consider how the
you’re finding it tough to listen to. According to Alastair George, changes we’re making due to
Investment Strategist at Edison the outbreak could have positive
4. TRY TO UNDERSTAND Investment Research, it’s fear implications. For example, China
OPPOSING POINTS OF VIEWS rather than the coronavirus that banned wildlife trade nationwide
We all react to news like this may be the UK economy’s biggest in January due to the coronavirus
differently, and rather than enemy. You may have noticed a outbreak. Positive change can
turning on each other, being kind lot of shops are being emptied of come from difficult situations. >>>
8. SEEK HELP
Whether you already have a
condition like health anxiety or
OCD that’s being triggered by the
news, or you’re simply finding
your mental health is being
affected, know that support is still
out there. A lot of counsellors offer
online or telephone sessions – you
can find more than 12,000 on our
Happiful app.
If you’re worried about the
financial implications of the
ongoing situation, know that there
are a lot of new policies in place to
help, including mortgage holidays,
protection for renters, furlough,
statutory sick pay from day one,
and many other initiatives. While
PROTECTING YOUR MENTAL HEALTH this doesn’t completely solve
WHILE ISOLATING the burden for many people, if
you need more advice, please
In her article ‘Coronavirus anxiety, visit moneysavingexpert.com or
isolation, treatment – the emotional citizensadvice.org.uk.
impact’, counsellor Karin Sieger includes You may also want to look into
the following recommendations: support groups and helplines
that can provide peer support. Or
• Ensure that you create a realistic and consider regular video catch-ups
helpful daily routine, and stick to it. with your friends – some people
• Have regular times for getting up and are doing virtual pub quizzes
going to bed, as well as meal times. together, and there’s even options
• Have fresh air if you can open windows, to watch films or shows on Netflix
or have a safe outdoor space. in time with your mates. As well
• Do keep in touch with others digitally, and as people to talk to, sometimes a
keep connected. distraction or bit of normality is
• Keep a journal. needed, too.
• Set yourself tasks and goals. Know that you’re not alone
• Look at the time you have as an in this, and it’s not ‘silly’ to be
opportunity to learn a new skill. worried. You are well within your
rights to get whatever support it is
that you need.
I
n our usual lives, many of us
turn to caffeine and fast food
to give us the energy we need
to get through the 9-to-5. And
now, in more uncertain times, we
can feel more emotionally and
mentally drained than ever. If you
find yourself struggling to stay
awake in the evening, or battling
energy crashes post-lunch, it could
be time to take a look at your diet.
While no one food is a miracle
energy-booster, here we share 10
foods that, when added to your
diet, could make a real difference
to your energy levels.
1. Oats
Instagram may be full of trendy
smoothie bowls, but you don’t need 2. Spinach 3. Eggs
powders and ‘superfoods’ to feel Many women suffer with low iron Did you know that eggs are
good. In fact, the humble oat can levels, and this can really impact actually a nutritional powerhouse?
be a great breakfast staple that’s their energy – leaving them We know egg whites are a great
really inexpensive. Oats contain feeling fatigued and out of breath. source of protein, but don’t forget
soluble fibre – a great ingredient Red meat is a good source of iron, the yolks, which are a super
for your gut health – and release but so is spinach – and other source of vitamin D (something
their energy much slower than green vegetables like broccoli and we all need during the colder
some other carbohydrates. This kale. Non-meat-based sources of months), and vitamins E and K.
slow release, combined with the iron are thought to be absorbed Nutritional therapist Jodie
fact oats are higher in protein than better when they’re combined Brandman says: “Eggs are a great
other grains, prevents sugar spikes with vitamin C, so tuck into an source of protein and healthy
(which can then lead to energy omelette packed with leafy greens fats, so they release their energy
crashes later on in the day) and and a glass of orange juice to start slowly, preventing energy dips. The
keeps you full for longer. your day. choline in the egg yolk supports >>>
the neurotransmission in your 6. Blueberries
brain, keeping you going for longer A bowl of any fresh fruit is a
than just carbs!” Unfortunately, great snack idea, but blueberries
Creme Eggs don’t count! are Jodie Brandman’s top pick.
“Blueberries are amazing as they
4. Peanut butter have natural sugars, fibre to help
Peanut butter on toast is a slow down that energy release,
satisfying snack – and it turns out and they’re amazing brain foods
it’s pretty good for you, too. Why? as they’re full of antioxidants.”
Well, first up peanuts (and all nuts) Why not keep a punnet in your
are a great all-rounder. They’re a fridge to snack on throughout the
good non-meat form of protein, a day, or try our delicious baked
source of healthy fats, and a great oats recipe?
source of zinc and magnesium.
However, lots of brands do add 7. D u c k
things like sugar and salt, which If you’re looking for an
aren’t great for your overall alternative to chicken, why not
wellbeing. Make your own, or look tuck into duck? It’s higher in
out for natural varieties that are iron than chicken and, if you’re
100% nuts. It can also be worth worried about the high fat
switching it up and trying different content, it’s as lean, too, once the
varieties of nut butter; almond skin is removed. It’s also high in
butter is a great source of calcium, B vitamins and even omega fats.
and cashew butter is a good source According to the Gressingham
of iron. Duck company, 100g of duck
contains 23% of our daily value
5. Potatoes of protein.
We’re not saying tucking into a
chip butty will give you all the 8. Bread
energy you need but, actually, Low-carb diets might seem
potatoes are more nutritionally fashionable at the moment,
balanced than you might but you can actually get a lot of
think. Potatoes are a source energy from your loaf of bread.
of carbohydrates, and contain We need carbs to provide energy,
protein, iron, calcium, and even but you may need to upgrade
vitamin C. In fact, one study found your usual breakfast of toast and
that potatoes were as effective butter to make sure you reap
as fancy energy gels for helping the most benefits. “The best
cyclists keep up vigorous exercise. thing is to have wholegrain and
Sweet potatoes provide similar granary breads, as the good fats
amounts of calories, protein, and in nuts and seeds slow down the
fat as the regular kind, but are sugar release,” explains Jodie
higher in fibre and nutrients such Brandman. And the toppings on
as vitamin C. Combine potatoes your toast are just as important.
with a source of protein (such as “You could add things like
fish or lean meat) and add in some avocado, nut butter, eggs, or
vegetables (for a fibre boost) to tofu on top to keep that energy
make a perfectly balanced lunch. stable,” she adds.
Five-ingredient
We need carbs to energy-boosting baked oats
provide energy, but you
may need to upgrade
your usual breakfast
of toast and butter to
make sure you reap the
most benefits
9. Cinnamon
You may use cinnamon at
Christmas, but it’s actually an
ingredient you should be reaching
for throughout the year. Studies
have shown it’s jam-packed
with antioxidants, can help with
digestion, and is perfect for
helping with sweet cravings by
adding some sweetness to a dish
without sugar.
I
’m walking around a labyrinth of a we get and our ability to cope with
building, looking for a bathroom, anxiety. Researchers concluded that
but when I finally find it the the more REM sleep subjects got,
cubicles either don’t have doors or “the weaker the fear-related effect”.
the toilets are so dirty I can’t use Getting good quality REM sleep
them. Thankfully, I’m not talking could be a key tool in managing
about real life – I’m talking about a anxiety and stress.
recurrent dream I have.
Dreams have fascinated us for WHAT CAN OUR DREAMS TELL US?
centuries. In 1900, founder of So we know a little more about
psychoanalysis Sigmund Freud the potential reasons why we
released The Interpretation of dream, but what do the dreams
Dreams, detailing the meaning themselves actually mean? I spoke
of dreams and how they relate to to counsellor Will Leifer to find out
mental health. Opinions vary, but what our dreams can mean, and
many psychotherapists continue to their link to mental health.
see value in working with dreams, “Quite simply, dreams tell us the
believing they’re crucial for our emotional truth of our lives. How
emotional health. we are experiencing life.”
One theory suggests that anxiety- Not a subscriber of Freud’s ideas
inducing dreams can help us surrounding dream interpretation,
deal with real-world issues. A Will explains that he does agree
study carried out in October 2019 with his famous quote, “Dreams are
asked participants to track their the royal road to the unconscious”
dreams, and tested their reactions – if the ‘unconscious’ means
to emotionally-jarring images. deep feelings we have about the
Researchers found that those situations in our lives that we
reporting a higher incidence of fear struggle to pay attention to. Paying
in their dreams showed “reduced attention to our dreams, then,
emotional arousal” while awake. could help us connect with our
A separate study found a unconscious.
connection between the amount of There are certain dreams many of
rapid eye movement (REM) sleep us share, from my recurring toilet
I
have an old school friend
who I meet up with once or
twice a year, and every time
we do, the conversation
always circles back to her ex-
boyfriend. Or more importantly,
how he dumped her. It wasn’t
a particularly messy break-up,
but I can see why she thinks
their local KFC wasn’t the most
compassionate place to break the
news that he wanted to see other
people. It happened more than
eight years ago, and she’s happily
married with kids. But it’s always in
the back of her mind – she simply
cannot let go of the grudge.
My grudge is a little different. A
university lecturer once pointed
out that I had a massive spot on my
chin when I was in the middle of
giving a presentation to a roomful
of other students. It’s safe to say
There’s danger in
the way we conflate
appearance with health,
and assume someone is
‘fine,’ just because they don’t
look how we might expect a
person in pain to appear
M
any of us have They’re certainly not pleasant, from a panic attack or anxiety
had first-hand but why exactly do they happen? disorder at some point in their life,
experience of a panic And could understanding this in but researchers are still trying to
attack. There’s that greater depth help people manage understand more about their causes.
overwhelming sense of anxiety and their anxiety in practical ways? Often they seem to come out of
rising panic that starts to take over The problem is that everyone nowhere, and this can be confusing
every inch of your body, and then is different, and there’s no one for those who feel they are usually
the sudden rush of breathlessness answer that fits every situation. in control of their emotions. Saying
and spread of overbearing heat “Almost anything can be a trigger that, there are some common
that you just can’t ignore. for a panic attack,” explains triggers to be aware of, such as
Dr Elena Touroni, a consultant crowds, the feeling of being trapped,
psychologist and co-founder of The and other situations which cause
Once Chelsea Psychology Clinic and My fear, as well as certain things that
someone has Online Therapy. “It may be a social
situation where you feel exposed,
make you vulnerable to an attack,
such as stress and alcohol.
a panic attack, the thought of an important The very thought of a panic attack
they become very meeting at work, or symptom-
searching on the internet.
can also initiate a downward spiral
of worry. “What tends to happen is
anxious about Anything that causes anxiety can once someone has a panic attack,
RECOGNISE YOUR TRIGGERS breathing. We hold our breath far exercises,” Sarah says. “I find
So, how can you identify what too much, and this can lead to us breathing is the key; I try to
causes your panic to build? “You blocking the oxygen to the brain, recognise what my breath is doing,
need to start observing what which then triggers anxiety.” and get it back under control
happens in your mind and body Speak to family and friends too before anything happens.”
as your anxiety levels rise,” Dr – they may have insight into your The important thing is to be kind
Touroni advises. “What thoughts behaviour that even you haven’t and compassionate to yourself,
are you having? What sensations realised. “My husband could and not to ignore what’s going
can you feel? It’s also necessary to always tell when I was heading on in your body or mind. Don’t
explore what about the situation for a break – I’d start to do this be tempted to push your feelings
makes you feel so vulnerable. thing with my fingers,” Sarah says. under the rug, or fight against your
What are you frightened of?” “Asking loved ones to help figure panic – sometimes this can make
Most experts say the best way to out when you’re about to spiral can things worse. As many experts
do this is to keep a physical log. be useful, especially if you don’t advise, learning to live with your
Write down anything that may be know where they come from.” anxiety and understanding your
important (including your sleep Once you can recognise this, panic attacks is the first step to
routine, what you’ve eaten, and you can start to put coping helping overcome them.
how you’re feeling), and over time mechanisms in place.
you may start to see a pattern. “If I feel something coming, I Claire Munnings is a health and
Sarah agrees. “Keeping a diary now try to respond in a positive wellbeing journalist. She enjoys
was really useful for me. Try to way by taking time to ground writing about how we can live more
notice when you start to feel out of myself using a combination of mindfully and introduce a sense of
control, and pay attention to your cognitive therapies and breathing calm into our days.
I
t’s been more than a decade With the odds against him, as
since the final part in the Hunger he is assigned a female tribute
Games trilogy hit shelves, and from District 12, the lowest of the
nearly five years since the quartet low, his every choice could lead The Ballad
of box-office adaptations were to favour or failure, triumph or of Songbirds
fully released. Now, fans of the ruin. Inside the arena, it will be and Snakes
internationally best-selling sci-fi a fight to the death. But on the Suzanne Collins
dystopia can celebrate, as a new outside, Coriolanus must weigh (Out May 19)
novel set within the wider Hunger his need to follow the rules
Games universe is due for release against his desire to survive – no
this May. matter what it takes.
Set in the year of the 10th Best known by fans as the (particularly that of star-crossed
annual Hunger Games (64 years president of Panem, and the lovers) that have been used in
before the main series), 18-year- main antagonist of the original previous books.
old Coriolanus Snow prepares trilogy, Coriolanus has, until this Others, though, are
for his shot at glory as a mentor point, been an easy-to-dislike embracing this upcoming book
in the games. The once-mighty villain. With fans excited to for what it really is: the chance
house of Snow has fallen on hard once again delve into Collins’ to revisit a beloved fictional
times, its fate hanging on the impactful series, some have world that they thought they
chance that Coriolanus will be expressed concerns that the new had seen the last of. Here’s
able to outcharm, outwit, and book may look to gain sympathy hoping this is the start of more
outmanoeuvre his fellow students for the series’ overarching exciting explorations into the
to mentor the winning tribute. villain, while revisiting tropes wider Hunger Games world.
Must reads
Mrs Hinch: Slime Wean in 15
The Little by David by Joe Wicks
Book of Lists Walliams Out May 14
by Mrs Hinch Out April 2
Out April 2 Filled with
From the weaning
If you’re number one advice and
familiar best-selling 100 quick
with the Instagram cleaning author and comedian, kids aged recipes, body coach Joe shares
sensation, Mrs Hinch’s latest seven to nine will love Slime. everything to take your baby
book is a must-have to get your The Isle of Mulch is run by from breastfeeding through to
home (and thoughts) in order. horrible grown-ups; something first foods, and family mealtimes.
Filled with Hinch Lists and needs to be done about them. Cutting through the confusion,
Fresh’n Up Fridays, along with But who could be brave enough? Joe covers all you need to know
Tadaa Lists to feel proud of, this Meet Ned – an extraordinary to start prepping like a boss, and
book is set to make your days boy with a very unique special creating the foundations for a
more productive. power. lifetime of happy, healthy eating.
Nature
Calls
As Nature
Intended
As we all adopt a more solitary
existence to help curtail the
coronavirus pandemic, floral stylist
and author of The Wild Journal: A
Year of Nurturing Yourself Through
Nature reveals how tapping into
the natural world can boost our
spirits and health – and you don’t
even need a garden to embrace
the benefits
Writing | Gemma Calvert
Looking up at that
huge sky suddenly gave
me perspective. There’s
A
fter the birth of her first repeated itself, Willow’s midwife something about the
child, Willow Crossley planted a seed of thought that fact that nature and
experienced postnatal truly changed everything. the world is carrying on,
depression. Having “She told me to start walking and
irrelevant of what you’re
quit London, where she worked ‘look out and up,’” recalls Willow,
as a fashion stylist, then a beauty who now lives in Oxfordshire going through. I found
journalist, she enjoyed two years in where she runs a floral design that quite uplifting
rural France, living with her now- business. “I’d drag myself out
husband Charlie on a vineyard every day for a walk, but realised we need to be surrounded and
after the pair abandoned the I was looking at the floor as I immersed in nature, a concept
city rat race in search of a more moved. Looking up at that huge is known as ‘biophilia’, from the
fulfilling life. sky suddenly gave me perspective. Greek bios, meaning life, and
Feeling isolated in such a There’s something about the philos, meaning loving, conceived
remote location fuelled the fact that nature and the world is in the 1960s by psychoanalyst
depression but, even at her carrying on, irrelevant of what Erich Fromm.
lowest, Willow understood that you’re going through. I found that Indeed, research in January 2018
the outdoors would be her saviour. quite uplifting and comforting.” by King’s College London reported
She persistently got outside to Since then, Willow has stuck to a improvement to mental wellbeing
feel the fresh air on her face, commitment of doing something lasting several hours after humans
and attempted to heal herself “kind” for herself every day, and were exposed to trees, the sky, and
naturally. Then, after the birth building her relationship with birdsong. New studies also show
of her third son, Kit, in 2015, nature. She says this is fuelled by a that connecting with nature could
when her mental health history belief that to flourish as humans, improve memory >>>
as well
even indoors.
Flower power
Sowing seeds feels like magic.
You’re growing a living thing from
a tiny seed and nurturing it. If
you manage to make the flowers
or plants live, it’s rewarding and
gives you confidence to grow
more. Spring is the perfect time to
get started, and beginners should
start with something simple like
sweet peas and sunflowers. Start
with small pots on your window
sill, then transfer to plant pots as
they grow. The cosmos flower is Put
brilliant for children. It flowers your phone
within three days so little patience down. You’ll feel
is necessary! like you can breathe
again when you’re not
Get handy with herbs endlessly scrolling.
In these uncertain times, I want Just ‘be’.
to be as self-sufficient as possible,
£40
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TRUE LIFE
I
t was in May 2012, after a moonlight flit back to When I hit my early 30s, the first signs of a panic
the birth of my son, the Lake District, where I decided my previous attack started to bubble
that my entire world I stayed until I was 22. I marriage had failed and under the surface. I had
changed. Having my never saw or heard from started a new relationship. created many fears in my
son gave me a purpose my birth father again – he In 2011 I became mind, and to me they were
again, and I had a massive just didn’t want to know pregnant, and was dating real, my reality.
light bulb moment. I felt me. It was his choice. the financial director. These panic attacks went
love, and the need to I’d been working in the The company I worked on for years after having
protect, and a sense of hospitality industry until for we’re not best pleased my son, and I stopped
purpose. Sadly, it was also I decided to leave home about our relationship, myself from driving on
when my anxiety went in 2002 to start a new life and I ended up having the motorway as I was so
through the roof... down south. But it wasn’t to leave work early while afraid for my life, as I’d
I was born in the Lake the fresh start I’d hoped pregnant as my stress convinced myself that I
District in 1980, but didn’t for, and the next 10 years levels went through the was going to crash. This
stay there very long. My weren’t easy. I had my fair roof. was a fear I developed
mum moved us to the Isle share of bad decisions, Anxiety was here, and during my worst stage
of Man, and I lived there failures, and a divorce. So it was here to stay – well, of anxiety. I stopped
until I was around four I put all my energy into that’s what I thought socialising, and only had
years old. I witnessed my career. at the time. During my a handful of friends. I
my mum being abused, I used to be one of those pregnancy, I was crippled constantly found excuses
and the shouting used stressed out employees. with anxiety and stress. I to stay in with
to make me cry at night. I had travelled the world was too afraid to go out. my son instead.
Mum couldn’t afford food with different high- I was frightened that While my son was still
on some occasions, as my pressured jobs, and like someone would attack, a baby, I was also going
dad was bad with money, many of us, I dreamt hurl abuse, or follow me. through a court case –
and after my brother was of having a happy and On occasions I would have suing my employer for
born, she decided to do successful life. to pull over in my car as pregnancy discrimination. >>>