2022 05 01PlanetMindful PDF

MINDFULNESS & WELLBEING ECO LIVING EMBRACE A CALM LIFE
MAY/JUNE 2022
Nurture yourself and the planet 12

WAYS TO GE T
FIND REAL HAPPINESS MAKE A FRESH START COPE WITH DIFFICULT RELATIONSHIPS
FIT TER AND

HE ALTHIER
Find real THIS

SUMMER
happiness
CRE ATE BAL ANCE AND
HAR MON Y IN YOUR LIFE
BY LOOK ING INWARDS
Difficult
relationships
How to cope when
things go wrong
Make a
fresh start
Why it’s never too late
to press reset
Develop
5 010791 821000
resilience
Learn to deal with
whatever life throws
at you!
23
Issue 23
T H E J OY S O F C A M P I N G POSITIVE CHANGE OUTDOOR CRAFTS MAY/JUNE
2022
UK £5.99
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“If you want to be happy,
do not dwell in the past,
do not worry about the
future. Focus on living
fully in the present.”
ROY T. BENNETT
from the editor
WELCOME
Welcome… ‘The only thing that will

make you happy is being
happy with who you are,’
actress Goldie Hawn once
Cover Illustration Kopirin

said. And as I get older, this
is something that really
resonates with me.
If we are not accepting of ourselves and all our flaws,
we cannot experience true happiness. This is a concept
trauma coach Hannah McKimm explores this issue
through the Japanese art of kintsugi – a technique which THIS MONTH I AM...
highlights the imperfections in a piece rather than hiding
them. What if we all celebrated the fact that we are not
perfect, or embraced our past issues? Turn to p24 to start Reading...
your journey towards self-acceptance. As a sufferer of Seasonal
If you feel you need some support in finding your Affective Disorder (yep,
happy place, counselling can be really useful. On p42 we I dread winter all year
explore the different types available – from online sessions round!), this book is a
to family therapy and more. Or if it’s your relationships beautiful read about
with others that are causing you concern, read our article how nature can heal our
on p34 for some brilliant advice from an expert. mental health – even
Something that makes me feel truly happy is camping when the sun isn’t shining.
– there’s nothing more grounding than watching the sun
go down each evening whilst sitting round a campfire. We Watching...
explore the benefits of sleeping under the stars on p74 this Executively produced
issue, as well as some other summer joys – outdoor by Joaquin Phoenix and
crafting (p70), wellbeing festivals (p83) and ways to get Rooney Mara, The End of
fitter and healthier (p16). Medicine is a new, eye-
I hope you enjoy the issue. opening documentary that
explores the link between
animal exploitation and
threats to human health.
Turn to p Listening to...

22 to
discover From soil health to
our new
digital su growing vegetables in
bscriptio
Holly Johnson Editor package! n small spaces, the BBC’s
Gardener’s World podcast
is helping me to improve
my green-fingered skills
this summer.
Get in touch @planetmindful @planetmindfulmag
planet-mindful.com | 3
contents
In this issue
24
How loving
yourself can lead
to happiness
74
Discover the
66
Could you
benefits of life grow your
under canvas own food?
7
Find ways to
feel great this
summer!
EVERY ISSUE... nurture yourself

7 THE HAPPY PLACE 14 MINDFUL IDEAS FOR MAY & JUNE 34 BUILDING STRONG RELATIONSHIPS
Need to feel uplifted? Head to The Little ways to boost your mood and Whether it’s friendships, romantic
Happy Place for feel-good news, improve your wellbeing this month. partnerships or family relations, we can all
wellbeing tips and mindful ideas. benefit from strengthening our bonds.
16 12 WAYS TO FEEL
22 SUBSCRIBE TO FITTER & HEALTHIER 38 BEATING ANXIETY
PLANET MINDFUL Physical wellbeing is just as important WITH MINDFULNESS
Want to join the Planet Mindful as mental wellbeing – find out how to We are in the midst of an anxiety
community? Take a look at our improve your fitness this summer. pandemic – but what actually is anxiety
new digital subscription offer! and how can we overcome it?
24 FINDING HAPPINESS
73 NEXT ISSUE THROUGH SELF LOVE 42 A GUIDE TO THERAPY
Find out what’s coming up in Only when we love ourselves can we find If you feel you need to talk to someone or
the beautiful June/July 2022 edition true contentment. Discover how the work through difficulties, read our expert
of your favourite lifestyle magazine. Japanese art of kintsugi can help us to guide to finding the right counselling
accept all our flaws. service for you.
30 MAKING A FRESH START 48 HOW RESILIENT ARE YOU?

Feel like you need to press the reset Take the quiz and find out how you cope
button? Find out why it’s OK to make with adversity – and get tips for boosting
a fresh start. your resilience.
4 | planet-mindful.com
86 Bring the community
together with these
cakes and bakes
62
Can the fuel
crisis lead to
positive change?
30
Is it time
83Wellbeing
to make a festivals for
fresh start? summer
Take the
resilience
quiz! 48
protect the planet embrace the moment
52 ECO IDEAS FOR MAY & JUNE 68 THOUGHTS AND THINGS
New ways to live a more sustainable life Relaxing ideas and health-boosting
this summer and beyond. activities for May and June.
54 THE POWER OF COMMUNITY 70 WILD CRAFTS

Discover the small but mighty groups Make a mini garden pond, a magical wind
around the UK coming together to create chime or a herb drying rack.
change – and find out how you can get
involved, too. 74 SLEEPING UNDER THE STARS
Camping has many hidden benefits to our
58 SMALL CHANGES, BIG DIFFERENCE physical and mental wellbeing…
Don’t want to go vegan? Can’t cope with
zero waste? We explore why going the 78 GET YIN TO IT
whole hog isn’t the only answer. Our expert yogi explains why yin yoga is a AFFIRMATION
62 THE FUTURE OF FUEL
powerful mindfulness tool.
CARDS
The lowdown on renewable energy and 83 FEEL-GOOD SUMMER FESTIVALS TURN TO P90
why we all need to make the switch. Find out which wellbeing festivals you
should be putting in the diary for 2022.
FOR YOUR CUT-OUT-
66 MY ECO LIFE AND-KEEP POSITIVE
Our regular blogger shares tips for growing 86 AFTERNOON TEA, ANYONE?
your own fruit and vegetables. Serve up these sweet and savoury bakes at AFFIRMATIONS!
your street party or picnic.
meet the team
Our experts
ANNABEL LEE BEX SPILLER the team

After experiencing burn-out Want to know how resilient EDITOR Holly Johnson
holly.johnson@anthem.co.uk
during her 20s, Annabel you are to life’s ups and
retrained as a yoga teacher downs? Take the quiz on ART EDITOR Tanya Oliver
to help manage her stress p48 by founder of the Anti- PUBLISHER Sally FitzGerald
levels. She shares the joys of Burnout Club and get tips for sally.fitzgerald@anthem.co.uk
yin yoga on p78. building inner strength. CREATIVE DIRECTOR Jenny Cook
jenny.cook@anthem.co.uk
HEAD OF MARKETING AND PRODUCTION
Verity Travers
verity.travers@anthem.co.uk
SENIOR MARKETING EXECUTIVE Mike Langroudi
michael.langroudi@anthem.co.uk
MANAGING DIRECTOR Simon Lewis
simon.lewis@anthem.co.uk
CEO Jon Bickley
jon.bickley@anthem.co.uk
PRINT William Gibbons & Sons Ltd
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DISTRIBUTION Marketforce (UK) Ltd
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MEAGAN CRAWFORD HANNAH MCKIMM 0330 390 6555
& DEE MOLONEY A trauma therapist and SUBSCRIPTION ENQUIRIES
Meagan and Dee are coach, Hannah explores the
shop@planet-mindful.com
founders of sustainable Japanese concept of kintsagu
lifestyle app Nudj – turn to on p24. Find out how it can UK 0844 856 0642
Overseas +44 (0)1371 853609
p58 to read their tips. help lead to self-acceptance.
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Publishing Ltd, 2022. All images © Getty Images unless
otherwise stated. All right reserved. While we make every
effort to ensure that the factual content of Planet Mindful
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JO LOVE EMILIE WOODGER-SMITH Publishing Ltd. Anthem Publishing Ltd recognises all
Determined to rid us of the Our regular columnist Emilie copyrights contained within this issue. Where possible
we acknowledge the copyright holder. Planet Mindful is a
stigma associated with loves all things eco – turn to trademark owned by Anthem Publishing Ltd.
therapy, Jo shares her guide p66 to learn all about growing
to the many different types of your own fruit and veg, and
counselling available on p42. get started on your journey!
THE HAPPY PLACE
POSITIVE NEWS STORIES, MINDFULNESS TECHNIQUES AND OTHER
SMALL WAYS TO BOOST YOUR MENTAL AND PHYSICAL WELLBEING
“To travel is to take a

journey into yourself.”
DA N N Y K AY E
Slow adventures
If you’re looking for a holiday that allows
you to give something back, check out
new sustainable travel company Slow
Photography Devon Hawkins
Adventure. From hiking and sailing to

foraging and wild yoga, there’s a whole
host of unique experiences to be had – all
of which support small, rural communities
and help to regenerate their natural spaces.
Book now at slow-adventure.com.
>
W AT C H , F O L L O W ,
DOWNLOAD…
Photography Adam Barnes

Our brains need 66 days to establish a
habit or routine – the Habit Guide app
helps you get there. en.habitguide.app.
FESTIVAL READY
One of our favourite things about summer is the wealth of incredible,
diverse festivals that take place around the UK. First Light Festival
is a creative event in Suffolk that has the added benefit of free entry.
It runs from Saturday 18th June to Sunday 19th June on Lowestoft’s
sandy South Beach – the UK’s most easterly location and the first place
to see daybreak. There’s a packed itinerary of music, comedy, dance,
family yoga and meditation, plus you can enjoy music and breakfast
at sunrise on the beach. There’s also a Planet Positive area, story time
Want to bring more mindfulness into
for kids, creative writing and wild camping on the sand. Find out more
your life? We love the daily reminders at
at firstlightlowestoft.com, or turn to p83 for more wellness festivals to
@mindfulness.exercises on Instagram.
discover this summer.
Crafty business
According to
LoveCrafts – the UK’s
largest craft supplier –
1 million Brits changed
Photography Jan Sedivy
their career to sell

their handmade crafts
Photography micheile.com
post-pandemic. Could
something you love
doing earn you money?
Did you know that TikTok has a wellness
Head to etsy.com/blog hub? Try following holistic nutritionist
for inspiration. wellnesswithlinds to get started.
the happy place
Try this...
Borrow, don’t buy

Overwhelmed by endless
consumerism and the need for more,
more, more? Help support a circular
economy by borrowing instead of
buying new. Try asking friends and
family if you’re in need of something
you won’t use very often, or check
out new website searchbosh.com.
From watersports equipment to
camping gear, clothing and garden
tools, you simply search for items to
borrow in your area. And if you run a
hire business, you can sign up to get
involved and earn money as you go.
Did you
know?
‘Blue zones’ –
which include
parts of Italy
and Greece –
are some of the
Photography Luisa Brimble
healthiest places
Photography Diana Parkhouse
in the world to
live. Alongside
physical activity,
people in these
areas prioritise eating a plant-heavy diet
that’s rich in vegetables, nuts and
healthy fats like olive oil. Living to 100 A KIND IDEA
is common in these areas – take the test Animal sanctuaries and rescue centres are always
at bluezones.com to find out how your looking for volunteers to help out – and the bonus
is you’ll get some free animal therapy whilst you’re
lifestyle stacks up and what changes you there! Search for a sanctuary near you or visit
could make to live a long, healthy life. rspca.org.uk to get involved. >
How to...
Feel less guilty

Studies show that we spend at least
five hours a week feeling guilty, and
that this is especially true of women. Lessons in zen
Ask yourself where these emotions
are coming from and whether there
Do you struggle to get to sleep because
is any grounding for you feeling this you have too much on your mind, or
way. Could you be giving more to
friends, family or your career – or is
do you feel overwhelmed with life’s
this all you have the capacity for? stresses? Don’t Worry (Penguin, £12.99)
Show yourself some self-compassion is a beautiful new book written
and treat yourself as you’d treat others
– you may realise that your guilt is by Renowned Zen Buddhist priest
unjustified. Writing down a list of Shunmyō Masuno. It’s filled with life
things that you are doing well in life
can also help to alleviate some of the lessons – from focusing on the ‘now’
pressure and guilty feelings. and improving your relationships, to
spending 10 minutes a day in nature,
not going against your feelings and
spending quality time with family.
THREE MINDFUL BUYS
1 CLEAN DRINKING 2 HEALING HERBS 3 NAMASTE

Alcohol can increase anxiety and Try these daily supplements Fed up with watching yoga on
interrupt sleep, so try an alcohol- containing chamomile and a screen? Try these beautiful
free option like this rhubarb ashwagandha to beat stress. cards instead to help you find
CleanGin. £19 at clean.co £24.99 at amazon.co.uk your flow. £16 at quarto.com
good reads
The Self-Development
BOOK CLUB
IN THE MOOD FOR A FRESH PERSPECTIVE? CHARLOTTE WILLIS
SHARES THIS MONTH’S CATALOGUE OF BRILLIANT BOOKS TO
BRING ABOUT MINDSET SHIFTS AND INSPIRED OUTLOOKS
THE POWER STOLEN FOCUS FROM

OF THE Why You Can’t Pay STRENGTH
DOWNSTATE Attention. Johann TO STRENGTH
Recharge Your Life Hari. Bloomsbury Finding Success,
Using Your Body’s Publishing £13.99 Happiness and Deep
Own Restorative Purpose in the
Systems. Sara C. Second Half of Life.
Mednick. Hay Arthur C. Brooks.
House £12.99 Green Tree £13.24
The 21st Century might be all-go, but Struggling to keep focus on your work “Change in your life is inevitable, but
what impact does our 24/7 lifestyle have lately? We might think our inability to suffering is not.” Joy, purpose, and
on our mind and body? In the age of focus on tasks is a personal flaw that we success are all feelings associated
burnout and stress, Professor of chastise ourselves for possessing, but with youth. But in From Strength to
Psychology, Sara Mednick PhD, explores Johann Hari’s latest book, Stolen Focus, Strength, Arthur Brooks encourages
the healing benefits of tuning into the argues that we are not to blame for our the reader to re-think the way they
downstate – our body’s natural rhythm of shortening attention spans. This is a perceive the second half of their lives,
restoration and recuperation. Helping globe-trotting exploration of how our and offers an exploratory guide to
you energise and recharge, this practical attention has been robbed, citing help find these young feelings in the
guide teaches clever tricks and research and case studies from Silicon new context of later life. Drawing on
techniques to conserve and utilise Valley dissidents, Rio’s favelas, and classical philosophy, theology, history,
internal energy, and provides a science- offices in New Zealand. We learn and science, Brooks shares strategies
based, four-week plan to restoring inner where and how our focus has slipped, for releasing old habits and forming new
balance. A must-read for anyone seeking and crucially, how we can fight to practices to kick self-objectification and
peace within a hectic lifestyle. reclaim it again. find new strength in change.
WHAT WE DON’T THE POWER GET RICH OR

TALK ABOUT OF REGRET LIE TRYING
WHEN WE TALK How Looking Ambition and Deceit
ABOUT FAT Backward Moves Us in the New Influencer
Aubrey Gordon. Forward. Daniel H. Economy. Symeon
Beacon Press £15.13 Pink. Canongate Brown. Atlantic
Books £12.99 Books £16.99
Championing loving self-acceptance Despite many positive figures A must-read for anyone with a social
over quasi-self-help, Aubrey Gordon’s championing the phrase ‘no regrets‘, media account! With more and more
landmark book pushes the discussion Daniel Pink argues that a life without children, one fifth to be exact, wanting
of body positivity towards authentic regretting anything would be both to escape economic uncertainty and
fat-activism and social justice. It dangerous and nonsensical. Regrets are become an influencer, what is the true
encourages us to confront our cultural a fundamental part of the human cost of this new generation of digital
and social attitudes towards fatness and experience, and it is by working with our rat racers? In Get Rich or Lie Trying,
fat-phobia, whilst learning about the regrets that we can make better Symeon Brown offers an enlightening
stigmas and injustices faced by larger decisions, deepen our purpose, and exposé into the reality behind
people of all sizes, as told through their progress in life. The Power of Regret picture-perfect posts, filters, and
stories and experiences. An essential draws on economics, neuroscience, and selfies, revealing a broken economy
read to create a systemic shift in the psychology to identify four common rife with exploitation, fraud, and
way we see, treat, and talk about bodies, regrets we share, and how we can dishonesty. This book might just
fat and thin alike. transform these into positive forces to make you think twice about your
allow us to work better and move forward. internet habits and phone addiction.
THE
KEY
Do you want to gain a higher understanding and
awareness of life itself?
Are you ready to raise your consciousness to greater heights
than ever before? If so, THE KEY can help unlock this for you.
The Key offers a new philosophical life perspective that cleverly integrates science, spirituality, and the
principles of the Ancient Chinese symbol yin and yang. Overall, this new philosophical life perspective can
help you gain a higher understanding and awareness of life itself, and help you to unlock your highest self,
highest potential and highest path in life.
The author uses certain philosophical, psychological, archetypal, and spiritual terms, as well as scientific
concepts which provide a grounded approach to a highly conceptual and theoretical idea that can,
ultimately, help you to create balance, harmony, and wholeness both within your everyday life and without
in the world all around you.
Theia is a therapist and mentor,

offering therapy and mentoring
sessions to clients all over the
world via her website:
www.theiajoy.com
ISBN 9781800421400 (paperback) RRP £12.99 (paperback)

Also available as an ebook £4.99 (ebook)
Available to order from all good bookshops,
from online retailers, or silverwoodbooks.co.uk
www.silverwoodbooks.co.uk
DISCOVER THE MANY WAYS YOU CAN PRIORITISE
YOUR SELF-CARE WITH ADVICE FROM EXPERTS
IN THE WORLD OF WELLBEING
Learning to love ourselves

We live in a world of constant pressures – pressure
to perform at work, be a perfect wife/husband/
mother/father/daughter/friend, have a healthy
lifestyle, enough money for all our needs… the list
goes on. The reality is that most of us are struggling
in some way with one or all of these ideals, and if we
stopped aiming to reach these impossible standards
we’d be a lot happier. Turn to p24 to join life coach
Hannah McKimm as she delves into the concept of
our relationship with ourselves, and find out how this
is inextricably linked to our sense of contentment.
3 W AY S T O …
BOOST
YOUR MOOD Mindful ideas for…
MAY & JUNE
NIGHT-TIME
WORRIES
A study conducted by
CBD GUMMIES Mattress Online found that
These CBD-infused sweets 4.44am is ‘peak stress’
ease stress and put you in a
good mood. £25 kaya.co.uk time for people in the UK.
If this sounds like you, try
writing down your worries
when you wake up so that
they’re off your mind until
morning. Visualising your
muscles relaxing one by
one can help you drift
back to sleep.
AROMATHERAPY OIL
Feel revived and uplifted with
this energy-boosting oil. £16
clarityblend.com
Sleep can have a big impact

on your mental health
MULTIVITAMIN CAPSULES
Botanicals that will balance
your moods. £19.99
hollandandbarrett.com
self care ideas
Photography Kindel Media

THE POWER OF PLANTS
According to experts at Zeal CBD (zealcbd.co.uk),
the scent of jasmine has been used for
centuries to aid with sleep as it’s claimed to help
calm the mind, allowing you to get a more restful
sleep. It’s also been suggested that having a HUG
jasmine plant nearby can reduce anxiety and
improve your overall wellbeing. Jasmine is also YOURSELF
a gorgeous plant to keep in the bedroom, so not
only will it look and smell nice, but you’ll be able Having a bad day? Try
to truly rest each night. havening – a technique
used globally to help
people reduce stress and
improve their mental
health. Simple and quick to
do, it involves a variety of
activities including stroking
your own arms and hands
JUST BREATHE! while repeating positive
affirmations.
Are you interested in learning
more about breathwork? Join an
online class with expert Stuart
Sandeman on the first
Wednesday of every month
(7pm-8.30pm). Visit
breathpod.me/events
DID YOU KNOW?

Unhealthy food cravings
can be curbed by 40%
by meditating for
just 10 minutes a day
expert tips
12 ways to
feel fitter
and healthier
WHEN WE EXERCISE AND EAT WELL, WE FEEL MENTALLY
BETTER TOO. FOLLOW SOME OF OUR EXPERTS’ TIPS FOR
STAYING AT YOUR BEST THIS SUMMER AND BEYOND
1 Consistency is more
important than perfection
“The key to feeling fit on a long term basis really is in
consistency. Consistent routines and habits aren’t easy
to switch with a click of a finger, so start small. When
I was first getting into yoga, I’d make sure that no
matter what was going on in my life I’d go to at least
one yoga session per week.
This soon extended to two-three times per week and now I do yoga pretty much
every day. Allow yourself to start small and most importantly to show up! Even
doing something for one minute each day is such a great starting point – then you
can slowly build on this as it becomes more normal for you.”
Georgia, founder of Sancti Retreats, sancti.co.uk
wellness
2
Eat more herbs
and spices
”They have been used for
hundreds of years to help
relieve stress, boost energy
and aid digestion.
My go-to healing spices include turmeric
for its anti-inflammatory, liver-cleansing
and antioxidant benefits (try mixing it
with a mug of warm almond milk and
honey). Cayenne pepper is brilliant for
its endorphin and metabolism-boosting
benefits and I always keep cumin and
ginger in stock for satisfying the taste
buds and calming an anxious tummy. You
can also try making your own ginger and
lemon tea or add fresh ginger juice to your
morning smoothie. For those who struggle
with spices, try topping up levels with a
supplement such as the Together Health
Drinking herbs in Curcumin & Turmeric Complex, £9.99.”
tea is a great way to
reap the benefits Lola Biggs, registered dietician at natural
health supplement brand Together Health
3 Boost endorphins
to get motivated
”Perceived energy can be boosted
by taking daily exercise, such as brisk
walking, dancing or gym classes. This
creates endorphin chemicals in the brain,
which make us feel more positive.
Support your active lifestyle by choosing food and drinks rich in
polyphenols that aid blood vessel function, such as colourful fruits
and vegetables, orange juice, tea, and dark chocolate.
Dr Carrie Ruxton, dietitian at Health and Food Supplements

Information Service (HSIS) >
4 Be bold,
do weights!
”2 in 5 women have
avoided exercising
because men make them
feel uncomfortable at
the gym, be that in the
form of staring, standing
too close, insisting
on helping someone
who doesn’t need it, or
making comments about
someone’s body or form.
But here’s the thing: lifting isn’t just for
men, even if the weights section at your
gym makes you feel that way. Weight
training can help safeguard your health as
you age: putting your bones under force
from resistance training helps to increase
bone density, which safeguards the body
from injury. Weight training also reduces
your risk of getting everything from
cardiovascular disease and obesity, to
type 2 diabetes.”
Yasmin Badesha, Vivo Life (vivolife.com)
5 Listen to your body 6 Embrace intuitive eating

“I coach my clients to honour their ”Intuitive eating is a science-
health by paying attention to backed concept which promotes
messages or symptoms that their self-compassion and acceptance,
bodies communicate to them. So, equipping women with simple tools
what do these messages look like? and techniques for a trusting, happy,
It could be fatigue, low mood, aching and healthy relationship with food,
joints, digestive issues, hormonal by understanding the body’s hunger
imbalances, lowered immune function, cues. Instead of jumping on and off
pre-diabetes, high cholesterol, weight the dieting bandwagon, intuitive eating
gain… the list is endless. offers us a framework for obliterating the
The signs might be huge, such as a full-on anxiety attack, bandwagon and finding a more peaceful
or subtle, like a mild rash. This is the body saying, ‘hey, start relationship with food and our bodies.”
paying me attention. Something is off right now, and we need
to work together to address it before it becomes something Laura Thomas, founder of the London Centre for
more chronic or serious’.” Izzy Walton, Health Coach Intuitive Eating and host of Don’t Salt My Game podcast.
Graduate at The College of Naturopathic Medicine
wellness
7 Give HIIT a try

“HIIT workouts often mix cardiovascular
exercises with resistance training. In a
typical HIIT class, you can expect short
bursts of intense exercise combined with
periods of rest or low-impact activity.
Alternating between hard-charging intervals and short rest
periods elevates your heart rate to at least 80 per cent of its
maximum capacity, which is the optimal fat-burning zone.
According to research, HIIT burns more calories than most
aerobic activities, including running. In a 20-minute time frame,
you could burn up to 273 calories in a HIIT class compared to 150
calories expended by jogging.”
Gymondo, gymondo.com
8 Get the gut feeling

”Our gut contains 100 trillion
live bacteria, weighing in at
2kg. The balance of ‘live
bacteria’ versus ‘harmful
bacteria’ is very important.
70 per cent of our immune
cells are thought to be found
in our gut, so it’s a really
important aspect of health.
What’s more, some evidence
suggests there may be a link
between gut health and
cognitive function.
Aim to eat 30g of fibre a day and feed your gut
with a variety of sources (the microbiome have
varied tastes, just like us). Look to incorporate
fermented foods, such as sauerkraut and live
yoghurt, and polyphenols which are found in all
fruits and vegetables, with particularly
high levels in dark chocolate, green leafy
vegetables and dark skinned fruits such as
blueberries and blackberries.”
Alex Glover, Senior Nutritionist

at Holland & Barrett
>
9 Resistance
training
“Over the past three
months, there has been a
141 per cent rise in
searches for resistance
band workouts. For those
new to resistance band
training, it has a broad
variety of health benefits
and should be a part of
everyone’s workout kit.
The versatile equipment works to engage
more muscle groups, tone, sculpt and build
strength in many movements. Everything
that can be done with weights is also
possible with a resistance band, yet it is
far more portable. Furthermore, resistance
bands are kind on joints and good for
stretching and mobility, which is essential
for reducing the risk of injury or helping
rehabilitate any injuries.”
Core Balance, corebalancefitness.co.uk
10 Don’t forget
to warm up
“According to research by
Deep Relief, 35 per cent
of those polled said they
wouldn’t bother with a
warm-up before exercising.
Taking 5-10 minutes a few times a day
to stretch as part of your normal routine
can make a real difference to your joint
mobility and help to release areas of
tension and pain. I would recommend
eight leg swings on each side, eight
squats, and eight good mornings,
repeating until your 5 minutes are up.”
Chris Ruxton, Personal Trainer
wellness
12 Try eating
plant-based
”Ditching meat and
dairy in favour of a more
colourful diet filled with
fruit, veg, pulses, nuts and
seeds will instantly make
you feel more energised
and less sluggish. And
11 Borrow a dog! when you have more

energy, you’re more
inclined to get out and
”My dog forces me to get up and
about and exercise.
go outside for exercise, even on the
Drink lots of water and stick to wholegrains
wettest of days – and once I’m out, and non-processed foods and you’ll be
I actually really enjoy it! If you don’t glowing within weeks!”
have your own dog, consider signing Cath Short, personal trainer and
up to walk or dog sit for others at nutritionist at Raw4Fitness
(raw4fitness.me)
borrowmydoggy.com. Local Facebook
groups are another good way to
find owners who are happy to lend
out their four-legged friends.”
Holly, Planet Mindful editor
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FINDING HAPPINESS
THROUGH SELF LOVE USING CONCEPTS FROM THE JAPANESE ART OF KINTSUGI, TRAUMA
THERAPIST AND COACH HANNAH MCKIMM SHOWS US HOW WE CAN
BUILD HEALTHIER, MORE LOVING RELATIONSHIPS WITH OURSELVES
J
im Rhon famously said, “We significant impacts on our quality of
become the average of the five life and happiness.
people we spend the most So, our task is not to solely focus
time around.” When you think on ourselves but to find balance and
about those who surround you gain a deeper understanding of how
in your life, who comes to mind? You the relationship we have with
might think about relationships with ourselves forms the foundation for all
partners, family, co-workers, other relationships.
neighbours or even the person who Using the process and metaphor of
serves you coffee in the morning. the Japanese art of kintsugi ( ) as
However, do you include the most our guide to expanding our awareness
important relationship – the and quality of this relationship, let’s
relationship you have with yourself? take some time together to bring our
Ultimately, the dynamic within the focus inwards.
relationship to ourselves heavily
influences all of these other • Try this: Take a few minutes to
connections. It is, after all, the longest complete the exercise to explore what
relationship we will have, yet for kind of relationship you have with
many of us, we find ourselves putting yourself and how you might like this
it at the bottom of our list of to change.
priorities. In marriage or civil
Bringing awareness
partnerships, we make a legal promise
to care for the other person in all 1 to the cracks
eventualities, but do we ever make Throughout our lives, we have all
this promise to ourselves? We tell experienced events, situations and
ourselves we will get around to people that impact on who we are and
taking care of ourselves when we how we show up in life. However, it is
have the time, but then the time not the severity of the event that has
never seems to arrive. the biggest impact on us but how we
dealt with the event at the time. If we
Broken but beautiful did not have the available space to
It’s vital for our wellbeing and sense process a stressful event, felt unable
of belonging to maintain external to express ourselves or did not feel
connections, including through the heard, then this energy will become
act of kindness. According to the stored in our bodies and dictate how
Office for National Statistics, positive we respond later in life. Ultimately,
relationships have one of the most this can lead to unhappiness. >
self development
self development
“Celebrate yourself for getting yourself to

where you are; you have survived every
challenge you have faced.”
These stressful events can leave us However, these are the exact parts
feeling a sense of loss, hurt, shame, that will help us connect more fully to
anxiety or fear. These can form into others because you are not alone; we
what we view as our cracks and our all have them. These imperfections
imperfections. They are the feelings, make us perfectly human, and
thoughts and behaviours we want to understanding this allows you to not
push to the back of the wardrobe into only lift the judgment on yourself but
Narnia and never speak of again. also become more compassionate of
Bringing awareness to these the struggles of others. When others
underlying and unconscious patterns feel less judgement in your presence,
is the first step to understanding who they will be able to connect more
we are. Your mind and body authentically with you, forming
implemented these coping methods to deeper, longer-lasting relationships.
help keep you safe and survive Finding others on a similar journey
stressful situations. How amazing is can help motivate you on days when
that? So when you bring awareness to you are struggling. You might find you
them, do so without judgement, being can help each other let in a little more
curious rather than critical. of the light.
• Try this: A great place to start is to • Try this: Next time a stressful
observe your inner dialogue. How do situation leaves you feeling insecure,
you speak to yourself and where reach out to a close friend or family
might this have originated? Notice member. Ask them if they have ever
and take note of phrases throughout felt this way and what helps them.
the day. After a week, go back and Try it out for yourself, remembering
observe if there are any patterns. Are we are all different, and what works THE HISTORY
the words uplifting and supportive or for one person may not work for you, OF KINTSUGI
are they critical and hurtful? How can and what works for you today may
you shift these to be more positive not work tomorrow. Be curious about
and encouraging? what helps, and you’ll start to build Kintsugi ( ), or kintsukuroi
resources that are unique to you. ( ), is part of the Wabi-Sabi
Letting the light in Japanese tradition that values and
2 As Leonard Cohen said, “There
3 Healing the cracks celebrates imperfection. It translates
as golden (kin) repair (tsugi) and
is a crack in everything – this is how When the Shogun sent his bowl
the light gets in”. Therefore, our off for repair a second time, he was as the name suggests, is the art of
cracks do not make us broken; stepping into the unknown. He was repairing broken pottery by drawing
instead, they make us whole. asking his craftsman to do something attention to and making a feature of
When the Shogun of Japan broke not previously attempted. cracks, highlighting them with gold or
his favourite bowl, he didn’t discard The journey of self-love takes us other precious metals.
it. Even when the bowl was returned into the unknown. We are stepping Its origins started over 600 years
to him repaired but not in the way he into a way of relating to ourselves we ago when the Shogun of Japan
wanted, he still saw its potential. may never have done before. It may broke his favourite tea bowl. Rather
Feelings such as shame, guilt and feel strange and even unsafe to start than throw it away, he sent it to be
embarrassment may be preventing to relate to ourselves in this new, repaired. On its return, distraught at
you from letting in the light and vulnerable and caring way. This step the appearance, he commissioned his
being happy. These are big emotions in itself may bring up feelings of fear craftsman with the task of finding an
that we don’t want others to see; – what if it doesn’t work, what if I get alternative method of repair that was
they highlight the parts of ourselves hurt again, what if nothing changes? more aesthetically pleasing and so,
we deem as broken, unfixable and Developing this closer, more kintsugi was born.
unworthy of love. supportive relationship with yourself >
“There is a crack in everything
– this is how the light gets in”
LEONARD COHEN
will allow you to become more

THINGS TO REMEMBER resilient in uncertain times. Knowing
IN YOUR PE R SONAL you have the anchor and foundation of
JOURNEY OF KINTSUGI this positive relationship with yourself
ST YLE HEALING will enable you to meet your needs
when perhaps others can’t or are
unavailable to at that moment.
1 Learning to become aware of
the cracks, embracing them • Try this: Develop personal
and healing the pain, is a affirmations that resonate with you.
process that takes time. Be Not all affirmations will be right for
patient with yourself. you, and not all will be right for you
all the time. Use grounding tools like
2 You are not alone. Remember yoga, exercise, dancing, or play to
to reach out for support. By help you feel more connected to your
embracing your cracks together, body, supporting you to find the
you can allow the light in and affirmations that work for you. Pick
break the cycle of shame and guilt. two or three and repeat them to
yourself daily – writing them down
3 You don’t need to change who or recording them can help.
you are; instead, change how you
Celebrate the cracks
view yourself, your cracks and your
imperfections. Acceptance and 4 What if, like in kintsugi, you
time to the question “Who am I?” and
“What do I need in this moment?” will
celebration of who we are, where too could not only highlight but also help anchor and centre you. It will
we are and the things making you value and celebrate your cracks, scars, support you in understanding how to
unique will help you find joy. and imperfections? Instead of hiding meet your own needs, be your own
them away, allow them to make you parent, friend, carer and teacher.
4 Kintsugi is a slow process but one stand out, make you whole.
with beautiful and long-lasting In today’s society, we can push • Try this: Plan for yourself before
results. Sometimes in the process ourselves to aspire to unrealistic anything else. When we feel
of repair, we create something perfections with our body image, job unworthy due to our emotional scars,
more unique, precious, beautiful aspirations and life goals. Instead, let’s we seek validation from others,
and resilient. You are magnificent, celebrate our diversity and focus on meaning we can prioritise their needs
not broken. connecting with who we are rather above our own. Plan your week with
than who we think we should be. your needs in mind first. Be curious
5 Life is meant for fun. Remember Celebrate yourself for getting about what you need – one week it
to take a step back once in a while yourself to where you are; you have could be rest, another it could be fun,
and allow yourself to be present, survived every challenge you have another it could be adventure or
have fun and embrace who you faced. At the same time, know there connection. Training our brains to
are and where you are in this are new, more supportive and look for joy like this is an art. We are
given moment. compassionate ways to relate to hard-wired to look for danger and the
yourself moving forward. These will cracks to stay safe.
BONUS TIP not only give you the results you
Visualise what you want for your desire but open you up to more
life by creating a vision board. fulfilment than you could imagine.
Having it somewhere you can look This self-acceptance is where true
at daily will help you no longer feel happiness lies. Acceptance of where THE AUTHOR
Hannah McKimm is
defined by your cracks and see that you have come from, what got you
a trauma therapist
you have more available to you than there and where you are going. It is an and coach. Discover
you ever knew. ongoing process because our identity more in her book,
changes over time, but returning each Step Aside & Rise.
self development
TA L K T O Y O U R S E L F
Write down three words or phrases

you would use to describe your
relationship with yourself. Be as
honest as you can, this is for your
eyes only (unless you choose to
share it). There is no judgement here,
just observing what’s present.
What qualities do these words
have? Are they warm and caring or
are they cold and unsupportive? If
these words describe a relationship
with a friend or family member, do
you want to be in this dynamic or do
you need to have a look at why you
have this connection?
If the words are warm and loving,
then this is incredible and I celebrate
you because I know that this positive
connection to yourself will frame how
you are in other relationships and
how you live your life.
healing
Making a
fresh start
EVER WANTED TO PRESS THE RESET
BUTTON AND START AGAIN? IT’S NEVER
TOO LATE, SAYS VICKI VRINT
W
e are all shaped by our past. The events
that happened to us as children, our
relationships with our parents and our
past traumas can have an effect on the
way we think, feel and behave. If today
you find certain situations difficult to handle, can’t
understand why an innocent remark can trigger you to
overreact, or experience feelings of anxiety or depression,
it’s likely that an unaddressed problem from the past is
the root cause. Don’t worry – you’re experiencing a
natural reaction to what has happened, and the good
news is that it’s possible to process these events and move
forward. You may even find positives to take away from
challenging situations.
If these ‘past ripples’ are mild ones, you may well be
able to work through them yourself. See if you notice a
pattern occurring – what triggers your feelings? Take some
time to think about what may have caused this reaction.
When did you first feel this way? Journalling about your
feelings or talking them through with a close friend can be
a good way to start healing, as simply acknowledging why
you feel the way you do is very powerful. Remember to
treat yourself with compassion as you reflect on your
situation – looking back on difficult times can trigger
feelings that are as strong and immediate as they were
when you first experienced them.
Releasing any pent-up emotion is key to healing, so
be prepared for a few tears. Speaking your thoughts aloud
can be a good way of venting your feelings, and writing
them down is always beneficial. If you feel that someone
has treated you badly in the past you could write a letter
to the person in question. You don’t need to send it, of
course – simply expressing your feelings will help you to
start processing things. >
For deeper issues, seeing a counsellor can have really
beneficial results. They’ll provide a non-judgemental ear
and will be able to advise you on practical things to do to
move on. Talk to your medical professional or check online
to see what options are available. (It may be worth paying
for a couple of consultations if you can afford it, to set you
off on the road to healing.)
“ You’ll be able to carry With time, try to see what positives you can take away
from your situation – apart from the fact that you’ve gone
through a difficult time and come out the other side,
these strengths forward which is pretty amazing in itself. What have you learned
about yourself? You’ve probably discovered that you’re
stronger than you thought you were. You may have learned
with you, and leave the how to reach out to others for support and built up better
relationships with those around you. Or perhaps you’ve
learned to appreciate life more. You’ll be able to carry
more painful aspects of these strengths forward with you, and leave the more
painful aspects of your experience behind.
your experience behind.” Swap failure for success

Become your own cheerleader by changing your attitude
towards ‘failure’ and finding new ways to measure success.
Rather than berating yourself if you get something wrong,
resolve to laugh about mishaps and learn from mistakes.
It’s unrealistic to expect to do everything perfectly, though
this is the goal we often set ourselves. Instead, promise
healing
C R E AT I N G T H AT
F R E S H - S TA R T F E E L I N G
The feeling that you’re starting

something new is an exciting and
inspiring one – remember the
optimism we often feel at the start
of a new year? You don’t need to
wait for the 1st of January to tune
into the power of a new beginning,
though: try some of these ideas to
bring a sense of adventure to the
day ahead.
• Wear something new or

experiment with a different look.
• Style your hair differently; try a

new colour if you’re feeling bold.
• Start a new exercise programme

or learn a new sport one step
at a time.
• Take a different route to work.

• Smile or chat to someone you’ve
never spoken to before.
• Start a family tradition.

• Buy a new notebook and use it
for your latest project.
• Learn something new – perhaps

a party trick or a few words of a
yourself you’ll do your best and learn from the experience, different language.
whatever happens.
Remember that success is not measured by your • Choose a different option
earnings, qualifications or a perfect track record. If you’ve for lunch or cook a new dish
lived a day to the full and done something you enjoyed or for dinner.
that mattered to you, if you had moments when you felt
truly alive and happy, or if you found time to offer
kindness or service to someone else, your day has been a
great success. Celebrate it! You should be very proud.
Trust your instincts

Just as your body gives you physical clues about your
wellbeing, your subconscious can flag up your true feelings
through instinctive thoughts. Learning to tune in to – and
trust – your instincts can be very valuable and save you
time overthinking things too. This doesn’t mean that you
should make major decisions on the spur of the moment,
without proper thought, but do take notice of that first
flash of a reaction, the way you feel in the pit of your
stomach when you think about something. It’s a gut
reaction that shows your true feelings.
An easy way to tune into this is to toss a coin when
READ MORE
you’re stuck with a decision. Note how you feel when you
This is an extract
see the result and you’ll have your answer – you’ll soon from How to
realise whether you wanted heads rather than tails, for Reset by Vicki
example. Go with your gut and pick that option instead. Vrint (Vie, £10.99)
relationships
BUILDING STRONG
RELATIONSHIPS
DEALING WITH DIFFICULT RELATIONSHIPS IS AN UNCOMFORTABLE
REALITY ALL OF US FACE THROUGHOUT OUR LIVES. BUT, AS LOTTIE
STOREY DISCOVERS, STRONGER RELATIONSHIPS CAN HAVE TANGIBLE
BENEFITS TO YOUR OWN HEALTH AND HAPPINESS
A
uthor Brené Brown’s Maria Evans (mariateencoach.com)
words sum up the reason is a coach and mentor who specialises
why relationships are so in working with teenagers. She
important to our believes that strong parent-child
happiness – “Connection relationships can be tough to
is why we're here. We are hardwired maintain for many reasons. “I often
to connect with others, it's what gives see parents projecting their
purpose and meaning to our lives, and experience of childhood and
without it there is suffering.” But what adolescence onto their children,” she
about our health? explains. “They become triggered by
Recent research suggests that and entangled in the choices and
people with strong social relationships decisions their kids make rather than
are 50 per cent less likely to die allowing them to make those
prematurely than people with weak decisions for themselves. As parents
social relationships. The impact of we can tie ourselves up in knots
lacking social connection on reducing trying to stop our kids from making
life span is equal to the risk of the same mistakes we made when we
smoking 15 cigarettes a day and were younger. We often forget that
greater than the risk associated making those mistakes and learning
with excess alcohol consumption or from them has shaped who we have
lack of exercise. become.” So what’s the solution? “We
must let go of our need to protect our
Strengthening bonds children from harm that is sometimes
Loneliness is associated with a greater unavoidable, teaching them that we
risk of coronary heart disease, high are not always able to solve all their
blood pressure, stroke, dementia, problems for them but that they have
depression and anxiety. Studies also everything they need inside of them
suggest that lonely people are more to navigate their way through.”
likely to have lower quality sleep, And what about our romantic
more immune system dysfunction and relationships, an equally challenging
more impulsive behaviour and but potentially rewarding area to
impaired judgement. So if weak social address? “Healthy relationships
connections can be such a significant nurture us and allow us to relax and
danger to our health, how do we build be ourselves. They help us to enjoy
strong relationships with our family, our lives more as easily and
loved ones, friends and colleagues that effortlessly as possible without
improve our wellbeing? worrying about judgement,” explains >
Liz Clifton (take34u.co.uk), whose draining you, all one-sided, or full of
coaching work builds calm and drama you don’t want or need?
confidence in her clients. “A really Michelle Elman (@scarrednotscared)
quick way to check on how a is a life coach, boundaries expert and
relationship makes you feel is to take critically-acclaimed author of The Joy
a moment alone in a calm, stress-free Of Being Selfish and Am I Ugly. Her
W H E N T O S AY environment. Think about someone advice for difficult friendships? “The
GOODBYE with whom you have a healthy and best thing you can do is communicate
strong relationship and ask yourself that to your friend and give them an
‘How does this relationship make me opportunity to change. Communicate
You’ve tried to fix it but it’s not feel?’. Then, repeat with your romantic your expectations for friendships and
working. Now what? Sometimes partner.” If you’re left feeling sad, talk about any boundaries that might
we out-grow relationships for all angry, confused or scared, it might be have been crossed and focus the
sorts of reasons and there is a time to seek support. Other tell-tale conversation on what you want
wisdom in knowing when to let signs that a relationship isn’t healthy instead. We have a tendency to focus
go. Michelle’s advice is to “have for you include feeling exhausted or on the behaviour we don't want but
the conversation. No one likes drained after spending time with by framing the conversation in the
being ghosted and if you had any someone, constantly feeling like you positive, you give your friend a
respect for the friendship, even have to pretend to be something that roadmap on how to improve the
if it was in the past, the person you're not and treading on eggshells friendship.” And how can we talk
deserves a conversation. Say less to avoid upsetting them. Honesty is honestly to a friend without hurting
rather than more and do not detail key, Liz advises. “But stay away from their feelings? “It's very hard to be
unnecessarily harmful information blame, guilt, shame. We are all doing honest with a friend if you are
that could be subjective. Instead the best we can so be patient and concerned with their feelings,”
focus on providing enough reason kind to yourself and the other person.” Michelle says. “If they are your friend,
that the person gets closure but loving them and caring about them
without words that create wounds It’s good to talk should implicitly mean you will
that they won't be able to forget.” Friendships, too, can be complicated. convey the message in the most caring
What can you do if a friendship is and kind way possible. But even if you
relationships
do that, they can still have feelings behaviours of the people causing the
about what you have said. Instead, problems rather than using blanket
have confidence in the fact that they terms like ‘attitude’ or name-calling.
are equipped to handle their own It’s much easier for change to occur
emotions and that you both can when applying as much objectivity as
communicate considerately.” possible.” And there is a line between
not liking a colleague and that
Connecting with colleagues colleague impacting your mental
And what about the workplace? How health. “The line is crossed when a
can we proactively improve our colleague causes you problems as a
working environment without causing direct result of their behaviour,”
problems? “Fear can be a factor when clarifies Gemma. Her advice? “Write it
navigating workplace relationships,” all down, including examples of
acknowledges Gemma David actions, behaviours and expectations.
(@thequietheart), a former human Talk it through with someone you
resources manager, business coach trust first, then get advice from
and mental health trainer. “We might Citizens Advice (citizensadvice.org.uk)
fear for our future and what might or Acas (acas.org.uk) if you need to.
happen if we stay and don’t take Consider what solutions or changes
action. Or that we might lose our job would work for you and then talk to
as a result of speaking out. This can your manager or HR team.”
be especially difficult if the person Ultimately, whatever type of THE AUTHOR
creating the toxic work environment relationship you’re finding difficult, Lottie Storey is
is the boss. Every company needs to this is about learning what’s OK for a freelance writer
and counsellor who
have a conflict resolution procedure you and finding ways to communicate.
specialises in body
in place or, if not, a line of It might be difficult, it might be image. She lives
communication that will help resolve uncomfortable, but the benefits of in Bristol with her
issues. Focus on the specific examples being more connected are greater husband, five kids
of the toxic environment or the than you'd think. Be courageous. and two cats.
Beating anxiety
with mindfulness
CHARITY NO PANIC SHARES ITS EXPERT
ADVICE FOR OVERCOMING ANXIETY AND
PREVENTING IT FROM IMPACTING YOUR LIFE
THE AUTHOR
No Panic offers a helpline that is open
every day, mentor help on a one-to-
one basis and recovery groups.
• Youth Helpline 0330 606 1174
• General helpline 033 7729 844
• Visit nopanic.org.uk
mental health
“Often, we cannot believe that the feelings

we have could just be anxiety. The fear of
losing complete control or being trapped feels
real and very frightening.”
A
nxious feelings are a natural part of life and
can affect anyone, no matter what age. It’s
only when they cause us distress, interfere
with our activities or occur every day that
they become a problem.
Anxiety is a state of apprehension or fear resulting
from the anticipation of a real or perceived threat, event or
situation. We can feel anxious sitting an exam, going for a
driving test or giving a presentation and this will pass. But
financial problems, losing your job, moving house or family
difficulties can cause anxiety over a period of time. Often
anxiety may come from a combination of things and then
if we suffer one thing too many, it becomes a problem.
For a person with an anxiety disorder, the anxiety does
not go away, or the anxiety strikes at times when there is
no real reason to be anxious. Often, we cannot believe that
the feelings we have could just be anxiety. The fear of
losing complete control or being trapped feels real and
very frightening. SYMPTOMS OF
ANXIET Y
An ancient response
People have always had anxiety but it seems on the
increase today. It is part of the human make-up. Anxiety can be very debilitating,
Prehistoric man would be anxious when going hunting or with real physical symptoms.
fighting his enemies. This triggers the fight, flight or freeze These are a few to look out for…
response. The body releases adrenalin to help when we are
in danger and would often save people’s life. • Breathing difficulties
We may live in a very different, more complicated (hyperventilation)
world today, but we have the same fight and flight • Muscle tension
response as our ancestors. The difference is, due to the • Heart racing, irregular heart
stressful society we live in, this is triggered when we are beat (palpitations)
not in danger and can become a real problem. To add to • Stomach pains
this, we have been living through a pandemic which did • Feeling sick
result in death, illness and isolating from our families • Pins and needles
and friends. We have never been through anything • Trembling or shaking
like this before and it has caused a lot of anxiety • Dizziness
affecting all age groups. >
How mindfulness helps
Being mindful can really help you to keep on top of
anxious feelings. For example, your diet can affect
anxiety so try and keep your blood pressure level – when
we get up in the morning the blood sugar levels will be
low because we haven’t eaten all night, so it is important
to eat breakfast. Try and eat a little but often. If we eat a
lot of sugary things, this will spike the blood sugar levels
and we have a quick high but then the mood drops very
quickly. Caffeine in tea or coffee can affect anxiety The difference between worry and anxiety
because caffeine is a stimulant, whilst smoking and Worry affects the mind and is short term, whereas
drinking can also be triggers. anxiety is long term and affects us in four different
A mindful way to work out what triggers your anxiety ways – physically, emotionally, and how we think and
is to keep a diary. Write down what you were doing and behave. There is a logic component to worry because the
how you felt when you got anxious to see if patterns brain is trying to come up with a solution to a problem,
emerge. Next time, when you meet the same situation, try but in anxiety our thoughts are negative and irrational,
breath control or tapping (you’ll find some good videos on because we are thinking from the emotional brain as if
YouTube). CBT is also an effective way to overcome fears. we are in danger. We often catastrophise or think ‘what if’
Consult your doctor if you are struggling – they may be thoughts, which results in the under-estimation that we
able to provide you with medication to ease symptoms. can cope. This can lead us to see risks in perfectly
If you already know what’s causing your anxiety, such ordinary and mundane situations.
as money worries for example, don’t hide from the If things get too much for you, you are not coping
problem and instead be brave enough to talk to a friend, with everyday life and you are feeling overwhelmed, you
family member, your doctor, a counsellor or an online should ask for help. Everyone experiences anxiety at
advice line. Being mindful of your problems and dealing certain times in their life but it doesn’t have to be
with them will help a lot. something you live with forever.
mental health
“If things get too much for you,

you are not coping with everyday
life and feel overwhelmed you
should ask for help.”
HOW TO HELP EASE

ANXIET Y SYMPTOMS
Try some of these things to stop

anxiety in its tracks
• Relaxation and
breathing techniques
• Tapping
• Eat the rainbow and
exercise regularly
• Try and stick to a good
sleep routine
• Deal with worries, don’t
bottle them up
• Cognitive Behaviour Therapy
• Exposure Therapy – setting
goals and gradually facing the
things you fear
A GUIDE TO
THERAPY
WONDERING WHETHER COUNSELLING IS FOR YOU?
JO LOVE EXPLORES THE MAGIC OF TALKING AND
ADVISES HOW WE CAN FIND THE RIGHT HELP
W
hat does someone with a mental health
condition look like? In my experience it
certainly isn’t how ‘mad’ people are
stereotypically represented in the
movies or on TV. The mentally ill are
often portrayed as mumbling, erratic, incompetent,
dangerous, chaotic, slovenly and undeserving, which
only serves to distance ‘them’ from the rest of ‘us’,
perpetuating fear and ignorance.
Despite having mental health conditions from a
relatively young age, my mental health knowledge,
prejudice and language were severely lacking for an
embarrassingly long time. My internal cringe-o-meter
shoots off the scale when I think about all the times I
stereotypically labelled others and myself. I’d even jokingly
describe myself as being ‘a little bit OCD’ long before, in a
cruel twist of irony, years later I would in fact be diagnosed
with dermatillomania, (chronic skin-picking), which, it
turns out, is in the OCD family.
Therapy has been my lifeline; it has changed my life in a
way I could never have anticipated. At the time of writing, I
have seen a therapist, or been in therapy, at various points
for roughly half of my life. That’s over 18 years of spilling my
innermost thoughts to numerous strangers for bouts of
various talking therapies for multiple reasons. If this were a
marriage, it’d be our porcelain anniversary – a material
known for both its toughness and also its fragility. Which I
think is fitting, considering the context.
And without wanting to bore you senseless with a long
list of diagnoses, I think it’s important to let you know that
at different points in my life my therapy has been for
anxiety, depression, postnatal depression, post-traumatic
stress disorder, compulsive and intrusive thoughts and
behaviours, as well as other things that have fallen short of
a clear categorisation, and now it’s more about my mental
wellness, self-esteem, self-improvement and self-care.
Getting help
There are hundreds, if not thousands, of different types of
therapy out there, which is great as it means help is
definitely available, but knowing which to pick can feel
more than a little overwhelming.
NICE recommends certain therapies for certain
difficulties, such as CBT, which is used to help a range of
concerns including depression, anxiety, obsessive >
getting help
compulsive disorder (OCD), managing long-term illnesses,
eating disorders, PTSD and schizophrenia. But other
therapies might work for you just as well.
All therapies do have certain things in common, such
as they are all ways of understanding how someone ticks
and what might help them change. And many therapists
will actually draw on different approaches at any given
time – even within the same session they might use a
variety of techniques and methodologies.
Forms of therapy
In addition to the different types of therapy, there are
also many different forms that therapy can take.
Below are just a few:
Individual This is the most common type of therapy. All

therapy will be one-on-one unless otherwise stated.
Group The vast majority of group therapy deals with some

form of substance abuse or addiction, but that is not to say
it will all be addiction-focused. Group therapy can also be
useful for many other things including trauma and grief,
and for victims of physical abuse.
Couples Often people think going to couples therapy is a

sign that their relationship has failed or is failing, but in
reality it can actually be an incredibly healthy tool for
developing a deeper bond or preparing for changes ahead.
Many couples find enormous value in this type of therapy
when responsibilities shift, perhaps due to a change in
finances or becoming parents.
Family Family therapy can be valuable for all

familial relationships, whether between siblings,
parents and children, other family members or
indeed any group of people who care about each
other and call each other ‘family’.
But first, how do you actually find a

therapist? There are a few ways to do this in
the UK:
• through the NHS

• privately
• through your employer or educational setting
• through insurance
• through charities/third sector
Everyone needs to find their ‘one’ and,

while I do believe there is more than one for
each person, rather unhelpfully there is no
blueprint for finding them as it will come down
to lots of different factors that will be unique
to each person. That said, finding someone you
feel comfortable with should always come first
and foremost. Not only is your therapist
someone you’ll be seeing on a regular basis,
but they’re also someone you need to be
getting help
comfortable feeling vulnerable around. You are investing

time and possibly money in this so it’s important to find
the right person.
That said, I’d stress that it’s really important not to get
too bogged down with having an instantly incredible
connection. Ultimately, at this stage you are simply trying
to work out if you might match and be able to open up to
this person at some point in the future. That might take
some time to show itself, but some positive signs are that
you are able to have a comfortable conversational rapport,
you get the impression that they genuinely care about
understanding you, you get the sense that you’re respected
and have a feeling of safety.
It is important to recognise that therapy will be
different things for different people and it won’t hold the
same magical properties for all. The great thing about
therapy is that you’re not required to go. If you don’t like
it, no worries; you don’t have to go back. If you only want
to go once a month, that’s great too. Or if you just want to
go once to see what it’s like, you can totally do that too.
Therapy is all about what works for you, and only you. And
truly that’s probably the most magical part about it.
READ MORE
This is an edited
extract from Therapy
is…Magic by Jo Love
(Yellow Kite books,
HB, £14.99). Follow
Jo at @jo__love__
“Don’t dance around the perimeter
of the person you want to be. Dive
deeply and fully into it.”
GABRIELLE BERNSTEIN
How resilient
are you?
HOW WELL DO YOU FARE WHEN THE GOING
GETS TOUGH? FIND OUT WITH THIS QUIZ FROM
THE ANTI-BURNOUT CLUB’S BEX STILLER
B
eing able to bounce back from Really digging deep into each
adversity or high levels of setback going forward will help
stress is an important skill to you discover the opportunities
have, and luckily it’s for learning or growth that
something that can be honed may come from each.
with the right tools. There are steps Eventually, this process will
we can all take to become more become pretty much
resilient, which will, in turn, improve automatic and you won’t
our self-esteem, happiness, and even need the thought diary
reduce stress levels. to be able to turn each
Start by taking this quiz (right) to setback into an opportunity.
find out how resilient you are. Score
yourself from 1-5 (1 being ‘not like me STEP 2
at all’ and 5 being ‘very much like Set some strength-
me’), add up your score from 10-50 based goals
and then check out your results. According to the VIA
If you scored below 35, this Institute, everyone has 24
three-step plan will help you build different character strengths
resilience and bounce back from in different degrees and using
whatever life throws at you. these to your advantage can
reduce stress, increase your
STEP 1 happiness, improve your work
See setbacks as opportunities performance and even boost
This is one of the keys to resilience, your confidence.
but also an area where many of us We are so good at focusing on
will stumble. When something doesn’t our weaknesses, we can often
quite go to plan, does it make you forget that we’re actually
want to throw in the towel and give it pretty amazing human beings.
all up? If so, it’s time to reframe those Use the free VIA test online to find
setbacks as opportunities! out your top five character strengths
We can do this by keeping a and then work on creating goals
thought diary every time we and aspirations around these.
experience a setback and asking If your number one strength is
ourselves the following questions: a love of learning, then your goal
could be to gain a new qualification
• What is the setback? or read 50 books in a year! If your
• How does it make me feel? number one strength is creativity,
(Eg, angry, upset, not too bad) then your goal could be to write your
• Why does it make me feel that way? first book or sell your first painting.
• Is there anything I can learn from Try and spend a little bit of time
this experience? each day focusing on your character
• How can I turn this into strengths and working on the goals
an opportunity? that light you up to make it easier to >
quiz
T E S T YO U R R E S I L I E N C E
I am calm in a crisis
I manage my stress levels well
When something doesn’t go to

plan, I learn from it and change my
approach next time
I don’t tend to worry about issues

that I have no control over
I don’t take criticism personally
I feel confident and secure in

myself
I would describe myself as an

optimist
I have strong goals that I have a

clear plan for achieving
I concentrate on my strengths as
opposed to focusing on my
weaknesses
I focus more on finding solutions

to problems rather than being
overwhelmed by them
YOUR TOTAL SCORE
What your score means:

10-20 You have a low level of resilience
and would benefit from developing
this area of your life. Perhaps you have
a pessimistic view of life or you find
problems as major setbacks instead
of challenges to overcome. Luckily,
resilience is a skill that can be honed so
you can feel stronger during tough times.
20-35 You have a good level of resilience

and although you may have bad days,
you generally veer towards an optimistic
view or are keen to learn from mistakes.
You’re unlikely to give up in a hurry! Use
the tips on the left to help develop your
resilience even more and become the
best version of yourself.
35 and over You have strong levels of

resilience and love turning setbacks
into opportunities! You’re excellent at
bouncing back and generally see the
positives in every day, even on the worst
days. Keep developing this skill as it will
help improve your confidence, optimism,
and reduce stress levels.
bounce back even when times are me going. I found community groups
hard. Set reminders to do it! for pretty much every tough
experience I had in my life, and it was
STEP 3 this social support that made it easier
Find your people for me to bounce back from the most
Having the right social support is difficult of times.
absolutely vital to building resilience So, find your people and don’t be
and there’s a common misconception afraid to reach out to them for help! It
that resilient people just do it all might be your closest friends, family
themselves. However, the opposite is members, a partner, or a whole
often true! Resilient people know community of like-minded people.
when they need to reach out to ask for Talk to them, learn from them, grow
help and have the right network of with them. Whatever troubles you
people to be able to do this. may face in your life going forward,
When I went through some of the know that you’ll never have to face
hardest moments in my life, I found them alone when you’re surrounded
the support of others was what kept by the right people.
THE AUTHOR
Bex Spiller is an
author, TEDx speaker
and founder of The
Anti-Burnout Club
which provides
courses to improve
physical and
mental wellbeing.
DISCOVER THE COMMUNITY PROJECTS MAKING A
DIFFERENCE, SMALL CHANGES YOU CAN MAKE NOW
AND WHAT THE FUTURE HOLDS FOR FUEL
Get planting!
Even if you don’t have a huge amount of garden
space, you can easily grow herbs, salad leaves
and veggies to enjoy – all freshly picked and
Photography Markus Spiske
pesticide-free! May and June are the ideal months

to plant broccoli, pak choi, spring onions and
pumpkins. Turn to p66 to read about our regular
eco columnist’s experiences of growing her own…
Eco-conscious ideas for
MAY & JUNE
FASHION
INNOVATIONS
Fast fashion is one of
the planet’s biggest
polluters, and cotton
(organic or not) requires
vast amounts of water
and energy to produce.
Sustainable fabrics worth
investing in include
organic bamboo, hemp,
pineapple leather and
Lyocell – which comes
from wood pulp. Check
out the selection at
wearethought.com
Thought Clothing
offer a range of hemp
and bamboo items.
eco news
KINDER BEAUTY
If you haven’t yet found a
shampoo bar that actually
works, check out award-
winning UK brand KinKind
– their gentle, multi-tasking
products start at just £6.
kinkind.co.uk
SWAP SHOP
When you have children, it
can be hard to avoid plastic
toys and as they outgrow
things, you’re always
having to buy more. Borrow QUICK SWITCH
and Nest is a new rental
subscription which enables Consider swapping your plastic-
families to borrow and swap wrapped rolls for an eco delivery
from a curated collection service. Serious Tissues are the
of beautiful wooden toys, UK’s first carbon neutral toilet
without contributing to paper, planting a tree for every
plastic-waste. Find out more roll of its recycled toilet paper
at borrowandnest.co.uk sold. serioustissues.com
DID YOU KNOW?

“Beef is one of
the biggest causes
of deforestation”
3 O F T H E B E S T…
NATURAL DEODORANTS
Warm & sweet Zingy & fresh Calming & soothing

Ylang and Rose scented Orange and Bergamot Lavender and Bergamot
deodorant stick, £5.99 deodorant balm, £12.50 deodorant stick, £8.45
scrubber.store naturaldeoco.com yournature.life
working together
THE
POWER OF
COMMUNITY
SARAH DAWSON MEETS THE SMALL GRASSROOTS GROUPS
THAT ARE MAKING A BIG DIFFERENCE TO THE ENVIRONMENT
W
anting to make a about change where they live.
positive The social side is equally important,
contribution to the bringing residents together to
environment create new relationships, ease
doesn’t mean trying loneliness, boost confidence, learn
to change the world single-handedly. new skills and get active.
Knowing how to take steps to help
tackle the climate crisis can feel Get involved
overwhelming, but look closer to All across the UK there are thousands
home and you may find the of fantastic community projects for
answers. Communities across you to get involved in. A great way to
the UK are taking matters into make an instant difference, make new
their own hands, with friends and enjoy the outdoors is by
grassroots schemes joining a litter picking group. CleanUp
dedicated to improving UK (cleanupuk.org.uk) has lots of
the area and the lives of information on local groups you can
local residents becoming join, as well as how to go about setting
an increasingly popular up your own litter-picking team. If
way to inspire change you live by the sea, there are plenty of
in a hands-on way. beach clean-up groups to get involved
Even the smallest with – check out the Marine
neighbourhood Conservation Society (mcsuk.org)
schemes can have a website for nearby coastal litter picks
transformative or tips on organising your own. The
effect on wellbeing satisfaction when you’re left with a
and the clean beach or park, bags of litter and
environment. a group of new friends after just a few
Community hours is immeasurable.
environmental Inspired after joining her daughter
projects make a on a school climate strike in 2019,
big difference on Lisa Johnson (lj-natural.com) felt
so many levels, compelled to take action. “I’d always
not just improving been mildly eco-conscious, but that
the local area. day I felt outraged that we were all
These groups are a sleep walking further into this climate
great way of inspiring crisis without anyone really doing
others to take care of enough. I immediately joined up with
the world around them, Transition Wilmslow, a local group
offering an easy way to full of wonderful, passionate people
be pro-active in bringing who were doing ‘something’”. >
Lisa now works hard to get the rest and support local groups on food
of her community involved: “We want waste and composting, and create
to engage all of the people in our opportunities to engage the public to
town, to help them to do more to make changes.” Vicky is passionate
mitigate climate change in a fun way, about making a difference locally and
with do-able actions and without has found it’s the youngest members
being preachy.” Together, in 2021, the of the community who are excited
group held the month-long Festival of about the message. “I ran a session at
Nature (festivalofnature.co.uk), my children’s school about wormeries
packed with free events like bike and how we can turn our food waste
rides, sustainable fashion shows and into compost – it created a real buzz.”
more, with the highlight being a free, With the whole school community
zero-carbon, pedal-powered music inspired, the aim is to turn the school
festival. “It was called On Yer Bike, into a Zero Waste School. “We have
and I arranged for Bez to headline big plans and it’s so exciting!” shares
– he danced on stage with the kids Vicky. “We’re converting 10 council
and did a Mad-chester DJ set, but also bins into wormeries, educating on
talked about the climate crisis.” The food waste, recycling all rubbish,
success of the festival means the creating composting systems, planting
group are doing it all again this year; a wildflower meadow, installing
“bigger and better!” adds Lisa. “There bumble bee villas and harvesting all
will be free walks, talks, bike rides, rainwater from downpipes.”
poetry, food, cinema, tree-planting.
We want everyone to have fun while Thrifty business
spreading the important message that It was the sight of a beautiful vintage
we all need to step up now.” chair dumped in her local tip, that
Hertfordshire-based Vicky Saynor spurred Kate Tynan, from Marple,
Lisa persuaded well-
known locals like Bez
volunteers as a Waste Warrior for her Greater Manchester, to set up her own
to take part in the local council. “My role involves going community group. “It made me think
Festival of Nature
out into the community to educate ‘why has that just been thrown away?’
working together
FIND A COMMUNIT Y
GROUP NE AR YOU
Take a look at these nationwide

schemes to get involved in today
1 THE CONSERVATION
VOLUNTEERS
A huge community network of
groups and volunteers who
work together to create, improve
and care for green spaces
across the UK.
tcv.org.uk
2 FRIENDS OF THE EARTH

Join one of the charity’s
grassroots groups who
campaign to protect the
natural world and make
your community more
climate friendly.
friendsoftheearth.uk
3 KEEP BRITAIN TIDY

Get involved with group litter
picks along rivers, beaches,
parks and streets near you,
or find help if you want to
organise one yourself.
keepbritaintidy.org
It could so easily have been loved by vulnerable situations, organised loans 4 MY COMMUNITY
someone else rather than ending up in for items – like a wheelbarrow – If you have an idea for a group
landfill.” So Kate launched the Marple reducing waste, and many friendships that doesn’t exist yet, this
Thrift Shop Facebook group, where have been formed. It’s encouraged the website is packed with helpful
local people could give things away for community to get to know each other guides and support to help you
free instead of taking them to the tip. and help each other.” set up your own.
In just a few years it’s grown to over Lisa agrees that community groups mycommunity.org.uk
2,700 members and over 2,000 items can make a big difference to local
are thrifted each year. “This ranges residents: “Without a doubt, the group
from books, clothes and toys, to large and the festival has made those who
items of furniture and even pianos, all were sitting on the fence about the
given away for free!” adds Kate. climate crisis take notice and do
Clearly tapping into a desire to see more. The feeling of belonging, with
items find a new home rather than people who are on the same page as
end up in landfill, the group has you, is just so rewarding,” she shares.
grown so quickly that Kate now has a “To get more people involved, who
team of six who help run it – might otherwise have not known
affectionately known as ‘The Witches where to start, is a good feeling.”
of Thriftwick’. “There is one lady in River cleaning, repair cafés,
particular, Sheila, who is an absolute rewilding projects, wildlife protection
star. Everyone knows her!” smiles schemes; there are so many different
Kate. “She upcycles items and also groups to get involved in, but if you
collects old blankets to make into can’t find one in your area, why not
dog beds. She helps make the group start one up yourself? Vicky is certain THE AUTHOR
what it is.” you won’t regret it: “The sense of Sarah Dawson is
a freelance writer
Kate believes the impact the group achievement that you’re making a
who lives in a
has had on the community is huge. difference in your community is beautiful village in
“We’ve stopped things going to amazing. And any small changes the Leicestershire
landfill, helped furnish the homes of people make to help our environment countryside.
people just starting out or in is a positive step forward.” wordupwriting.co.uk
Small changes,
big difference
DEE MOLONEY AND MEAGAN CRAWFORD EXPLORE HOW
WE CAN LIGHTEN OUR FOOTPRINT, WITHOUT MAKING
DRASTIC CHANGES TO OUR LIFESTYLES
L
iving more sustainably might seem daunting, but ‘Zero waste is impossible for me’
sometimes it’s not all about making huge lifestyle Try this: Together we could reduce global greenhouse gas
changes. We’re all on a journey towards emissions by approximately 8 per cent if we stopped
sustainability, where every small step we take can wasting food. Using the food in your fridge and prepping
have a positive impact. extra meals to take to work or school for your lunch is a
Over 40 per cent of all carbon emissions come from small change we can all make that has a big collective
our households, meaning we all have a part to play in impact on the environment and our wallets. As a bonus,
reducing the impact of climate change. Even by adjusting the average four-person family could save around £1,110
some of our smaller, day-to-day activities we collectively per year by reducing food waste.
have the potential to reduce carbon emissions long-term.
If going completely vegan or plastic-free sounds too
overwhelming, Meg and Dee, founders of the sustainability
lifestyle app Nudj, outline some subtle changes you can
make today to improve your carbon footprint without
completely changing your lifestyle.
‘I don’t want to go vegan’

Try this: Making some small changes to your
diet is a great starting point and a positive step
forward. Did you know there are over 15 types
of plant-based milk, including oat, nut and even
hemp? Buying and using a carton of oat or nut
milk instead of dairy milk just once a week is
a great step towards sustainability.
Substituting beef or pork for lower-carbon
alternatives like chicken or fish is also a
good place to start. Just by swapping one
meat-based meal for a vegetarian one
every week, you could save the carbon
footprint equivalent of up to 1660 miles of
driving every year!
*Consider consulting a healthcare professional

before making changes to your diet
eco tips
‘I can’t afford organic food‘ ‘I don’t have time to walk or cycle to work’
Try this: Visiting a farm shop once a month to buy Try this: Choosing to ditch the car for just one day
locally-grown fruit and veg, and even meat and dairy, is a week can help to limit some of the harmful emissions
much better for the environment. As well as cutting down from driving. As an added bonus, people who cycle or
on the carbon generated by storage and transport, you’re take public transport to work arrive less stressed than
helping to support local businesses. That’s always those who drive and will improve their fitness. Making an
something we can get behind. effort to use more sustainable means of transport for
journeys under three miles can also help to reduce your
‘Going plastic-free is too hard’ carbon footprint.
Try this: Unfortunately, plastic is everywhere and
going completely plastic-free is definitely a challenge. ‘I could never give up my tumble dryer!’
Instead, starting with something simple like taking a Try this: Tumble-drying a single load of laundry uses
reusable coffee cup to your favourite café once a week enough energy to power LED lighting for almost two
can save 7.6kg of coffee cups from the bin each year, weeks. Making an effort to air dry your laundry when
that’s the equivalent of around 12 basketballs. Some the weather is nice, or when you already have the heating
vendors will also give you a discount for bringing your on, can help to conserve energy.
own cup, so it’s a win win.
There are so many ways that we can begin to change
‘My energy supply isn’t renewable’ our habits and learn more sustainable behaviours. Like
Try this: It might sound obvious, but turning your any worthwhile activity, practise makes perfect. While we
plug sockets off at the wall when you’re not using them all might not end up living the 100 per cent eco-friendly
is something we can all do every day to help stop lifestyle, knowing we’ve started our own journey is just as
‘phantom energy’ that is used when appliances are important, so don’t feel bad if you’re only able to make
left in standby mode. Most energy providers will also small steps right now.
have a green tariff that uses renewable energy. Making
the switch could cost more but can help reduce your
carbon footprint every time you turn on the lights.
‘I can’t live without screens’

Try this: In this day and age, expecting to have zero screen THE AUTHORS
Dee Moloney and Meagan Crawford are
time is unrealistic, but limiting your scroll time can begin
founders of the free lifestyle app Nudj, which
to have a positive impact on your mental health and makes sustainable living manageable by
carbon footprint. Try cutting down your screen time by an tracking all of your little changes. Download
hour each week as a starting point by reaching for a book Nudj from the Apple App Store or find out
instead of your devices. more at nudj.life.
“Nothing is more beautiful
than the loveliness of the
woods before sunrise.”
GEORGE WASHINGTON CARVER
“We have the natural
resources – enough wind
and sun to power our country
more than ten times over.”
renewable energy
THE FUTURE
OF FUEL
THE CASE FOR GREEN ENERGY IS STRONGER THAN
EVER BUT IS IT REALLY FEASIBLE TO DITCH FOSSIL
FUELS ALTOGETHER? RAE RITCHIE TAKES A LOOK
A
s awareness of the climate Erusa Adizie, an innovation engineer works in the solar industry knows the
emergency has grown, so in the energy sector, points out. “It sun goes down at night. These are not
have concerns about the may be feasible to run on 100 per new revelations and it’s not an
role of fossil fuels in cent renewables but there is a lot of insurmountable problem. There’s a lot
generating unsustainable work that needs to be done in order of work going on with battery storage,
levels of carbon emissions. Interest make the grid ready to connect them,” but also controlling consumption so
and investment in alternative fuel she says. that we can help the system.”
sources, especially renewables such as Adizie runs The Power To Diversity
solar, wind and hydro power, have network, which aims to address Redefining what’s possible
soared as a result. inequalities in the low carbon energy Well-known names in the energy
Now that various factors have industry and work towards increasing sector are involved in developing
caused a significant increase in gas ethnic minority representation in these kind of solutions. “National Grid
prices, affecting not just energy bills renewable, low carbon and green are doing a lot of work to make the
but the cost of everything from food energy fields by providing a space to grid ready for all of the renewables,”
and travel to clothing and paper, connect shared experiences and says Adizie. “Companies such as
could this drive the transition from knowledge (powertodiversity.org and Ørsted and EDF are making really big
fossil fuels to renewables further and @PowertoDiv on Twitter). She plays to develop more wind farms.
faster? Is that even possible, and if so, highlights other issues too. “We need “Floating offshore wind has the
what does this new world of green to increase the capacity of renewables opportunity to increase renewable
energy look like? available now – more wind farms, energy potential by allowing the
solar panels, etc, are needed,” she placement of wind turbines further
We can do it – almost continues. “Weather is also a big deal offshore to take advantage of higher
In the UK, we have all the elements – the intermittency of the weather wind speeds.
required to power the nation on definitely needs to be accounted for “The UK is the world leader in
renewable energy sources. “The to make sure that we can get reliable offshore wind,” says Merrick, “And we
technology is reliable, affordable and 24-hour power.” see amazing clean tech start-ups in
mass-produced,” says Dale Vince OBE, Still, these are barriers that can be the UK as well.”
UN Climate Champion and founder of overcome. “One hundred per cent Examples cited by Merrick include
green energy firm Ecotricity green electricity on the grid is a SolarisKit (solariskit.com), whose
(ecotricity.co.uk). “We have the technical challenge,” concedes Vince, flatpack solar water heater provides
natural resources – enough wind and “but we know how to solve it.” cheaper access to hot water in
sun to power our country more than Furthermore, says Sarah Merrick, Rwanda, and EV.Energy (ev.energy), a
ten times over. We have the industry.” the founder and CEO of green energy software app that enables you to
There remain, however, ownership platform Ripple charge your electric car when
infrastructure issues to address, as (rippleenergy.com), “Everyone that renewable levels are highest. >
“There’s a lot of work going on
with battery storage, but also
controlling consumption so that we
can help the system.”
Adizie flags up innovators large-scale wind farm,” explains

CLEAN OR GREEN? addressing the intermittency of Merrick. “They then get the green,
renewables by working to improve low-cost electricity from their share of
energy storage. “For example, instead what the wind farm generates. “Our
of using lithium-ion batteries (the customers are actually making wind
• “Clean energy is anything that same ones used in your phone and farms happen.”
doesn’t create carbon emissions
car), there are promising new energy
when the actual electricity is
created,” says Sarah Merrick,
storage solutions such as those A revolution is underway
using gravity [an example of this is The transition to green energy will
founder and CEO of Ripple,
Gravitricity, gravitricity.com], heat become more apparent in our
a green energy ownership
or compressed air.” everyday lives as we swap gas boilers
platform. “That includes wind,
and internal combustion engines for
solar and hydro, but also nuclear.
DIY energy heat pumps and electric vehicles over
While the private sector is important, the coming decade.
• “Green energy is from there is a role for government in “Once you’ve got a heat hump and
renewable sources, which are
ensuring the switch from fossil an electric car, you’ve cut out the
things that don’t run out, like
fuels to renewables happens as fast main sources of emissions, which is a
wind and solar.”
as possible. “Government has to plan really incredible thing to do,” says
for the end of fossil and make it so,” Merrick. “They make a massive
argues Vince. “It can do this with difference instantly but also for the
the three big levers: taxes, subsidies long term.” Plus, she argues, as these
and regulations.” technologies get rolled out on a mass
As consumers, we can also help. scale, “everything gets refined, and
“People have a role too,” continues the costs come down.”
Vince. “There’s stuff we can do at Should you still doubt whether
home like use less energy and make widescale adoption of renewable
our own.” The latter is key. “The only power is feasible, or how quickly,
way to ensure that the electricity is consider this: when Merrick started
being generated from a renewable working in the energy sector at the
energy source is if there is a direct turn of the century, “there were just
connection to a wind farm or a plant two relatively small turbines off the
for example,” states Adizie. “If you coast in Northumberland. We’ve now
have solar panels on your house, got thousands of turbines.
THE AUTHOR you are sure the electricity you are “This whole sector has exploded
Rae Ritchie is a using is renewable.” over the last 20 years. It’s been
writer, speaker and For those living in homes where absolutely amazing to see. The
eco agony aunt solar panels are not suitable, such as industry has gone from virtually
specialising in
rented properties or apartments, an nothing to being over a third of how
sustainability. She
writes regularly for a alternative is to invest in a wind farm. the UK is powered. It takes time but
range of publications, “At Ripple, we enable individual things are ramping up and
including the Metro. households to buy a tiny part of a accelerating really, really quickly.”
renewable energy
my eco life
GROW
YOUR OWN
OUR REGULAR COLUMNIST EMILIE WOODGER-SMITH
SHARES HER LOVE OF GROWING FRUIT AND VEG
I
love this time of year. There is energy that goes into the food we
finally warmth in the sun, the are so used to seeing in
spring bulbs are out, the days are abundance on our supermarket
getting longer and the blossoms on shelves. Within weeks, I knew I
the trees are about to burst. For me, had picked up a hobby for life
that means it’s time to get into my that was good for the planet as
greenhouse and get growing! well as my bank account.
I started growing my own food at Skip ahead to now and I’ve
home about five years ago. I started had my own allotment for the
off with one small raised bed made last three years, where I now
from old scaffold boards and grew grow everything from my own
salad leaves, carrots, kale, tomatoes cut flowers to raspberries, kiwis
and French beans as well as planting (yes, you really can grow them in the
some fruit bushes. I had no idea what UK!), potatoes, artichokes, French
I was doing, but really wanted to give beans, pumpkins and so much more. fine layer of compost, water and wait
it a go and I’m so glad I did. for the seedlings to grow! Once they
That first year I didn’t have to buy Good for us, and the planet are a few inches tall, you can harvest
any salad all summer! I made the By growing my own food at home and the leaves by giving it a good haircut
most out of all the veg I grew and at my allotment, I have been able to and the plant will regrow within a
celebrated them in my kitchen by hugely reduce my reliance on week or so. Super easy, unlimited
making them the stars of the show at supermarket food, reducing the salad all summer long! Definitely one
dinner. If you’ve never roasted a amount of plastic I bring into my to try if you’re just starting out – just
carrot whole, you have to give it a try. home which is so satisfying. It’s also make sure they’re watered regularly.
Who knew a carrot could be so tasty? meant I’ve been able to reduce my Other veg you can easily grow
I know it’s a cliché, but nothing tastes carbon footprint by not buying foods from seed for a harvest the same year
as good as food you’ve grown yourself. that would have been transported are things like beans, tomatoes and
That year, growing my own gave across the country, or even overseas herbs. They need a bit more looking
me so much appreciation for seasonal just to be on my plate. after and can be started off in seed
food and all of the time, effort and As you know, I’m not one for containers on your windowsills.
battling against nature, so I When it comes to growing
always grow enough for me and seedlings, I love to reuse packaging
the wildlife. The amount of like tins, toilet rolls, yoghurt pots and
butterflies, bees and insects fruit punnets instead of buying seed
that enjoy your plants is trays and plant pots. All you need is to
glorious so I always grow a bit do is poke some holes at the bottom
more than I need to make sure and you’re good to go.
they have their fair share, too. Growing your own fruit & veg is
Another thing I love about something that everyone can have a
growing your own is just how go at. Whether you have a garden with
cheap it is to get started. A lots of space or just a window box,
packet of seeds will cost there is always something you can
about £2 and contains grow. I promise you’ll love it!
hundreds of seeds that will
last you for two years!
In my experience, the
best veg to grow is a salad
variety called ‘salad bowl’.
Emilie x
All you need to do is
sprinkle a few seeds into a Emilie Woodger-Smith has a degree in
container or a patch of environmental science and is founder
bare ground, cover with a of simplysustainableliving.co.uk
FROM CRAFTING AND COOKING TO CAMPING AND
YOGA, THESE PRACTICAL IDEAS AND MINDFULNESS
TECHNIQUES WILL HELP YOU RELAX AND UNWIND
Take a hike!
Walking is underestimated – not only does it tone
muscles, boost your mood and improve heart health,
but it reconnects you with nature. Try taking your
walks a step further this summer and plan a long
hike in a less familiar location. You’ll enjoy the sense
of adventure and the excitement of discovering
Photography Matt Flores
different sights and sounds as you explore new

hills, mountains, beaches or countryside. Head to
alltrails.com to find a route near you.
Thoughts and things for
MAY & JUNE
A PLACE TO
PONDER
Consider placing a bench in a
quiet corner of your garden – or
even at the front of the house if it
gets the late afternoon sun – for
those moments of contemplation.
Grab a blanket and close
your eyes. What sounds
can you hear?
mindful ideas
DID YOU KNOW?

“The average
person spends
over three hours
a day on their
phone”
OFF GRID
ESCAPES
If you’re looking for a
summer getaway that
includes nature, activities
and back-to-basics
relaxation, Tarset Tor
TRY THIS… Bunkhouse is set in a five-
acre park in North Tyne's
Want to get fitter without Tarset Valley, deep inside
Northumberland National
going to the gym? Weighted Park – a dedicated Dark
hula hoops are great for Sky Park that's popular
for stargazing. The dog-
toning stomach muscles, friendly site also has its
own wildlife pond and
burning fat and building core bird hide that doubles as
a sauna. Close to Kielder
strength. Try this padded one Water, Kielder Forest,
from Core Balance, £14.99. Hadrian's Wall and the
centre of Bellingham, it is
corebalancefitness.co.uk on the Reivers Cycle route
too. Prices start from £150
for a one-night stay. Book
at Pitchup.com
COMMUNITY SPIRIT
The lifting of restrictions, summer sun
and the Queen’s jubilee are all the
perfect reason to reunite with friends
and neighbours. Plan a street party, a
mid-summer picnic or a BBQ
TURN TO
and bring everyone together.
PAGE 86 Food toppers,
Ginger Ray, £3.99
FOR SOME
INSPIRATION
Try your hand at
WILD
CRAFTS CELEBRATE THE ARRIVAL OF WARM
SUNNY DAYS WITH THESE OUTDOOR
CRAFTS BY CATARINA SEIXAS
crafting
Make a rustic
herb-drying rack
Summer is a season of abundance.
Many culinary and medicinal herbs
are now at their peak, ready to be
harvested and hung to dry for use
in the months to come. Fresh willow
stems dried inside a circular object
will harden into circles, which is
perfect for making herb-drying
racks that are not only beautiful but
movable as well.
You will need: Create a magical wind chime

1 fresh young willow rod, about
1m (3 ft) long The gentle sounds of wind chimes fit perfectly into a
saucepan, 20-30cm (8-12in) in garden, stimulating our aural sense. The passage of wind
diameter (or however large you’d through chimes becomes music and, by using elements
like your rack to be) from our landscape to make them, the sounds are a
string natural continuation of our environment and, in a healthy
garden, will most likely be accompanied by the buzzing
1 Coil the willow rod inside the saucepan
and leave to dry in a warm place for up
to a week.
of insects and the chirping of birds.
You will need:
2 Once it’s dry, remove from the

pan and cut the ends if they are
protruding or simply tuck them inside the
a piece of dead wood or driftwood 25cm (10in) long,
3cm (1¼in) in diameter
5 or 6 twigs of different diameters and sizes,
willow circle. You can secure the circle 15-20cm (6-8in) long
by tying a piece of string where the ends coarse and medium sandpaper
overlap, if needed. drill with a 3mm (⅛in) bit
twine
3 Cut four pieces of string, about 40cm

(16in) each, and tie them to the willow
wooden beads (optional)
circle, spacing them evenly. Gather the

loose ends and tie a knot with a loop.
This is how you’ll hang your rack.
1 Start by sanding the pieces of wood: use the coarse
sandpaper first and finish with the medium. You don’t
need to sand too much, as it looks lovely if you let the natural
features of the wood shine.
4 To dry your herbs, make little bunches

and secure the stems with string,
leaving a long tail so you have enough to 2 Drill evenly spaced holes along the main piece of wood,
according to the number of twigs you have. Ensure that
attach the bunch, hanging upside down, these holes are large enough for one piece of twine doubled
to your rack. back to pass through, and that they will be close enough for
the twigs to collide with each other as the wind blows.
Drying your herbs 3 Drill a hole 3cm (1¼in) from each end of the main piece
of wood, for hanging the chime once finished.
Pick your herbs by mid-morning

on a sunny day, after the dew 4 Drill a hole through each twig, 1.5cm (¾in) from the top.
has evaporated.
Avoid making overly thick bunches,
which might go mouldy on the inside.
5 Thread a piece of twine through each twig and the
main piece of wood, adding one or two wooden beads
per twig, if using. Secure the twigs so that they hang about
Photography Ana Zilhão
Dry your herbs in a warm, dry, shady 8cm (3¼in) below the main piece by tying a knot at the top.
spot. Drying time will vary according to
your climate.
You know your herbs are well-dried
if the leaves crackle when you crush
6 Thread a piece of twine through each of the end holes on
the main piece and knot together at the top.
them and have maintained most of

their colour. 7 Hang your new wind chime outside, in an exposed area, and
wait for the wind to blow. >
Make a mini garden pond Maintaining
A pond is a fabulous addition to any garden. Water not only brings a
new dimension to a growing area, but also supports local biodiversity by
your mini pond
attracting wildlife such as birds, insects, amphibians and small mammals. Submerged oxygenating plants are a
A thriving, diverse ecosystem is a resilient and balanced one. vital part of your mini pond’s flora, so
do not skip these.
You will need: During the warm months, when
watertight container, such as a depths, as well as a deeper area in evaporation can happen quickly, top
plastic wine barrel, a tin bathtub the centre. up the water regularly.
or basin. For reference, the one Regularly remove any leaves that fall
above is about 60cm (24in) wide and
30cm (12in) deep.
waterproof sealant (optional)
4 Pot up the aquatic plants, covering
the compost with a light layer of
gravel, or small pebbles, to keep it from
onto the pond, as this will reduce the
amount of nutrients in the water that
can lead to algal growth, and prune
bricks or stones floating to the surface. yellowing and dried leaves from your
pots pond plants.
3-4 aquatic plants of different
heights, including a tall one
such as a rush, 1-2 oxygenators and
5 Fill the container with water until
two-thirds full. Place the plants
inside, on top of the bricks. You can
Depending on your climate and
the plants you’ve chosen, you may
be able to leave your pond outside
a marginal. (Use native plants from a arrange them in a visually striking during winter, as the surface of the
reputable pondplant supplier) way, placing taller plants at the back water can freeze without harming the
aquatic compost and cascading plants at the sides, plants or any larvae overwintering at
gravel or small pebbles where they can fall over the edge of the bottom.
large feature stone (to act as a the container. Don’t overcrowd your I recommend finding pond-
landing place and exit for wildlife) container, to allow for the plants to maintenance tips specific for
spread – you are looking for two-thirds your climate.
1 Thoroughly clean your chosen

container. Fill it with water and wait for
coverage of the water’s surface.
a couple of hours as you search for water

leaks. If you find any, seal them with
waterproof sealant and allow this to dry
6 Top up your container with water,
about 2.5cm (1in) below the rim. Place
a large stone against the edge of the
before moving on to the next step. container to serve as a landing place for
birds and insects and as an easy exit for
2 Place your empty container in its

designated spot. Dig a hole and sink
amphibians and mammals.
the container completely (this will help

regulate its temperature), or, if this is not
possible, sink it only partially, or have it
7 If your mini pond is sitting on the
surface or isn’t completely sunk into
the soil, surround it with some bricks or
sitting on the surface. stones, to help critters access the water. READ MORE
Place bushy plants between the bricks, This is an extract
from The Wild
3 Place bricks or stones inside the

container, around the edges, creating
‘shelves’ for plants that like different
at ground level, as protection for frogs
and tadpoles against predators and too
much heat.
Craft by Catarina
Seixas (Hardie
Grant, £16.99)
Next issue…
HOW TO
STRESS LESS!
Lessons from a life
coach on finding calm
Contents subject to change

Plus…
Connecting with our past
to heal our present
Animal therapy
Does hypnosis work?
Boost your self-esteem
The best summer walks
Be an eco volunteer
...and much more
O N S A L E 5 T H J U LY 2 0 2 2
SLEEPING UNDER
THE STARS
CAN’T AFFORD A BIG HOLIDAY? KATHERINE
LATHAM EXPLORES HOW EVEN JUST A FEW
NIGHTS OF CAMPING CAN HELP US TO RESET
W
e live in a time monitored a group of people who were
of constant exposed to a normal (small) dose of
connectivity: always outdoor light plus indoor lighting
in demand, always every day for a week, and then got the
available at the click same group to camp out for a week,
of a button. Why not ditch the strains with natural light only (no electric
of modern life and head off camping? lights were allowed). They found that
Many of us feel drawn to the when people’s body clocks were
wilderness. Camping allows us to synchronised with sunrise and sunset,
escape the banality of everyday life they experienced better physical and
and get back to the basics of cooking, mental health than when they
exploring, breathing fresh air and weren’t, which explains why camping
just being. makes us happy, even when it rains.
Camping is, and always will be, an There is so much joy to be found
adventure. There is an element of the in living like this. You can choose your
unknown that will give you a buzz – perfect spot, with the perfect view. Set
including sounds of nature in the up your tent and roll out your sleeping
depths of the night and pitch bag, then kick back and get ready to
darkness outside your little bubble of make lasting, happy memories.
lamplight. Immersing yourself in the Even just a day or two in the great
elements in this way can be a truly outdoors is enough to reset. Getting
freeing experience. off grid and going with the flow, with
none of life’s usual ties, frees the
The great outdoors mind. Let yourself be governed by
In 2013, the University of Colorado daylight, eat good food cooked over an
studied the effects of artificial light open fire and bathe in the wonders of
on the human body clock. They nature. There really is nothing better. >
escapes
“Even just a day or two in the

great outdoors is enough to reset.
Getting off grid and going with
the flow, with none of life’s usual
ties, frees the mind.”
Top ten reasons to go camping
Camping truly is a life-affirming experience. Here’s why…
1 You get to wake up without an 6 You have an excuse to leave your

alarm clock. Surrounded by natural phone at home. Embrace the fact that
light, you rise when the sun does. some campsites are off-grid and that
It’s also perfectly acceptable to go camping will give you the chance to
to bed when it gets dark, meaning reconnect with the natural world. It’s
many hours in bed, so you wake up time to set your Facebook status to
feeling refreshed. ‘completely happy’ and enjoy!
2 Sleeping bags are so snuggly. 7 Stars will always beat any ceiling.
There’s no scientific reason to explain It’s amazing how a night spent gazing
this, but why is it that settling down at the constellations up above can
inside a sleeping bag is so much remind us just how big the world is
cosier than a duvet? and how lucky we are to be in it.
3 It’s a chance to have a campfire! 8 It’s cheap! Once you’ve made the
After a day of walking or having initial outlay of buying your kit, you
outdoor adventures, you can reward suddenly have the chance to sleep in
yourself with a cosy evening round some of the best places in the world
the fire before curling up inside your for the smallest of price tags.
sleeping bag (see above).
9 It can be as mild or as wild as
4 You’ll meet like-minded people. you’d like. Just because you’re
Socialising with fellow campers is outdoors, it doesn’t mean you have
what it’s all about! From conversations to be Bear Grylls. If you want to bring
about the latest tent models to simply everything plus the kitchen sink – do
sharing a mallet to hammer your pegs it. Equally, if you want to go super-light
in, camping will bring you together and wild-camp in the hills – do it. The
with some wonderful people. choice is always yours.
5 Visitors of the wild variety may 10 You start to realise the best things
drop by. Sleeping in the outdoors in life aren’t things. When you’re
means wildlife will literally be on your watching that sunset or talking to
doorstep. From rabbits to foxes, birds your family and friends, minus the
to bats, you’ll always have guaranteed distraction of smartphones, TV
‘wild nights out’ when camping. or anything else, you’ll begin to
appreciate the world around you.
escapes
READ MORE
This is an edited
extract from
Go Camping
by Katherine
Latham
(Summersdale,
£14.99).
ACTIVIT Y IDE A:
S TA R G A Z I N G B Y
THE CAMPFIRE
On a clear, dark night, turn off any

lights, grab a blanket and a cosy
jumper, and head outside. Then lie
back, look up and lose yourself in the
wondrous canopy of space above.
Nothing on Earth can give you a more
powerful sense of cosmic scale. The
realisation that we’re nothing but
specks on a rock, tumbling around
our yellow sun – one of countless
stars spiralling the Milky Way –
can be immensely liberating. And
remember – our galaxy is just one
of many that makes up the universe.
The longer you gaze, the more stars
you’ll discover.
TOP FIVE CONSTELLATIONS

TO LOOK OUT FOR…
• Ursa Major, the Great Bear

• Ursa Minor, the Little Bear
• Orion, the Hunter
• Taurus, the Bull
• Gemini, the Twins
“You don’t need any previous experience
of yoga to try yin, and classes are
generally accessible for most bodies.”
yin yoga
Get yin to it
THIS SLOW STYLE OF YOGA MIGHT LOOK EASY
BUT THERE ARE UNEXPECTED CHALLENGES
AND BENEFITS WAITING FOR THOSE WHO
TRY IT, SAYS YOGA PRO ANNABEL LEE
Y
in yoga might not be what you expect when
you think of yoga – there are no fast-paced
flows or downward dogs. Unlike other styles
of yoga, yin is very slow, with poses generally
done on the floor and held for between three
and ten minutes.
Despite its slow pace, yin can be a powerful and often
challenging practice with numerous benefits. Yin offers a
chance to slow down, build resilience and sit with your
thoughts. Physically, it targets deep connective tissues,
joints and ligaments, which can help keep bodies healthy,
mobile and pain-free.
When she first heard of it, yoga teacher Rhi Kitson
admits she didn’t think much of yin. “I didn't give it the
respect or credit it deserves,” she says. “I was doing a lot of
exercise which was putting my body under stress, and I
started having issues with my hips. I realised I wasn’t
doing anything to counter it and I needed to find ways to
open up and release that tension.” Yin yoga offered her the
balance she needed from the ‘yang’ style of cardio she was
doing, and it worked so well she went on to train and now
teaches yin herself.
What is yin yoga?

Yin yoga draws on traditional Chinese Taoist practices
as well as poses from yoga. It was first popularised when
Paulie Zink, a martial arts champion, began teaching
long hold stretches from Kung Fu in the 1970s. Since
then, interest and uptake of yin has increased, with
other influential teachers including Paul Grilley and
Sarah Powers.
While energetic forms of yoga like vinyasa or flow
yoga focus on muscles, yin’s long stretches target the
connective tissue in the body, known as fascia. Fascia
surrounds and holds organs, muscles, blood vessels and
bones in place, and it also makes up some tendons and
ligaments. Up to 30 per cent of the body is fascia, yet it’s
rarely the focus of exercise. >
Yin yoga is about balancing the body and mind. It
draws on the traditional Chinese principles of ‘yin’, the
calmer, more feminine and restful energy, and ‘yang’, the
more energetic, and masculine energy force. Yin also
incorporates the concept of Qi or energy flow and works
with the body’s meridian lines, helping to target specific
organs and parts of the body.
What’s a class like?

There are 26 core yin postures, many of which are
similar to yoga poses you might recognise. Postures have
English names which draw on nature and animals – in a
yin class, seated forward fold is known as caterpillar,
pigeon pose is swan, and wide-legged forward fold is
dragonfly pose.
Classes often incorporate breathwork, relaxation and
visualisation to help you ease into poses and enjoy the
experience. Props like cushions, blocks and blankets are
used as you move through a series of postures targeting
different areas and meridians in the body. “By making an
inviting environment you can create comfort in the
discomfort. This helps you switch off from everyday
stresses and tune into the body and breath,” says Rhi.
You don’t need any previous experience of yoga to try
yin, and classes are generally accessible for most bodies.
Good teachers will offer a range of options and
modifications. No form of yoga is competitive, but this is
especially true for yin, where there is much less focus on
alignment or aesthetics of the pose.
There are a growing number of yin classes both in
person and online to try out. Pip Roberts, a yin teacher
and studio owner, says both types of class have their
benefits. Practising at home can let you fully relax:
“There is something marvellous about practising yin
yin yoga
H O W T O G E T S TA R T E D
W I T H Y I N AT H O M E
OR IN PERSON
Consider if you want the cosiness

of being at home or would benefit
more from having the space held
for you at an in-person class. Ask
for recommendations and enquire
at your local studio for classes or
teachers. Make sure any teacher
is trained in yin, and if you have
any medical issues, particularly
osteoporosis or conditions
affecting your bones or joints,
ask your doctor for advice before
you start.
• Rhi Kitson, Fluid Fox Yoga

instagram.com/fluidfoxyoga
• Pip Roberts
piproberts.com
• Online yin classes

liveyogateachers.com/
yoga-guide/yin-yoga
online – the bubble that we can find ourselves in • Retreat Mandali in Italy is
afterwards is less easy to burst if there’s no cycling to do hosting a Yin Yoga retreat in
or roads to cross,” she says. June mandali.org/retreats
However, the accountability of being in a class can help
you stay focused. “It’s very human to be distracted and • Read The Complete Guide to Yin
even the most practised of us can often find the gearshift Yoga by Bernie Clarke
in our homes – especially if we work there – to be quite
radical,” explains Pip.
Don’t underestimate the mental challenge

Yin can help reduce heart rate, lower blood pressure
and, because it taps into the parasympathetic nervous
system, can help you feel more calm and less stressed.
The practice helps reduce aches and pains and improve
flexibility and range of motion. “When you sink deeper
into a yin posture you gradually allow sensations of
resistance to dissolve; opening up any physical and
emotional blockages and releasing energy to flow through
your body freely,” says Rhi.
Although yin might look easy, with many poses done
lying on the floor, it can be challenging or uncomfortable.
“You are stressing a part of the body, so it’s important to
work with your own limits rather than pushing or striving
to get into a certain shape,” says Rhi.
The lack of distraction can present challenges for our
busy minds, too. “The mental challenge that accompanies
yin can be tough to handle but if you can tolerate the THE AUTHOR
battle going on inside your mind, you may find you develop Annabel Lee is a
a different, even calmer, approach to your thoughts, both freelance writer
in class and in everyday life,” Rhi explains. “I’ll see people from Oxfordshire.
A former yoga
suddenly want to come out of a posture, but in day-to-day
teacher, she is
life, when you are in a stressful situation you don’t have a passionate about
get-out clause. Yin gives us a chance to practise discomfort wellness that
and build resilience and coping mechanisms.” really works.
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wellness events
Feel-good summer
Festivals
FOR AN EXPERIENCE TO NOURISH THE SOUL,
THERE’S NOTHING LIKE A WELLNESS FESTIVAL.
JENNY OLDAKER EXPLORES A FEW OF THE
SUMMER’S BEST OFFERINGS…
Photography Owen Howells
THE AUTHOR
Jenny Oldaker is
a Bristol-based
freelance writer,
specialising in travel,
wildlife and lifestyle
topics. She is inspired
by nature and fuelled
by coffee.
BEST FOR… A YOGA FEST WITH PARTY VIBES
SOUL CIRCUS, 19-21 AUGUST
Elmore, Gloucestershire
Now in its seventh edition, Soul Circus invites us to ‘run

away to the circus’ for a holistic yoga and arts festival in
the Cotswolds countryside. It promises a weekend of spa
treatments, yoga and movement, alongside locally-sourced
Photos from Wellfest Ireland
food, tempting cocktails and exhilarating dance parties. The

Cuban Brothers headline the diverse music offering, while
this year’s event also introduces a new Just Breathe tipi, and
Curiosity tipi where authors, chefs and other experts will share
knowledge and creativity. In keeping with the festival’s name,
an aerial rig offers silks, hoops, trapeze and aerial yoga. Event
founders Roman and Ella Wroath’s aim was to “create a festival
to ‘put yourself back together’ and recalibrate” – sounds like
just what the doctor ordered…
Day tickets from £79, weekend tickets £225 soulcircus.yoga
BEST FOR… WORKOUTS AND WELLNESS

WELLFEST, 2-3 JULY (9.30am-6pm each day)
Richmond, London
Joe Wicks MBE and Dr Alex George are among the

headline presenters at the inaugural WellFest event in
London this summer. This daytime festival features a
host of experts encompassing everything from fitness,
nutrition and yoga to mental health and women’s health.
Expect workshops, workouts and wide-ranging talks and
discussions, with something for everyone, whether you’re a
regular gym goer or just starting your fitness journey. “I am
really looking forward to being part of the first ever WellFest
in London,” said Joe Wicks. “With the pandemic, I’ve missed
being able to interact with people as much as I used to, so
I can’t wait to be outdoors exercising and chatting with the
attendees at the festival this summer.”
Day tickets from £50.40, weekend tickets £68.25
(not overnight) wellfestuk.com
Photography Rhiannon Duffin
BEST FOR… A BUILD-YOUR-OWN EXPERIENCE

WELLBEING BY THE LAKES, 8-11 SEPTEMBER
Pallington, Dorset
This dreamy daytime festival explores what it means to be

mindful and live well in our fast-paced modern world. Set
in the spectacular 26-acre Sculpture by the Lakes park in
Dorset, the ticket price includes access to the whole park, as
well as guided meditations, talks and panel discussions on
the Riverside Stage and entry to the marketplace. Movement
classes, breathwork classes, sound healing, massages and
various workshops are all additionally priced and can be
booked separately on top of the entry ticket, which makes it
easy to curate your own perfect bespoke day of wellbeing,
fitting in as much or as little activity as you like.
Day tickets £17.50 with add-on classes from £10 each
(not overnight) wellbeingbythelakes.co.uk
wellness events
BEST FOR… A TOTAL WEEKEND ESCAPE

Photography Andrew Whitton
WILDERNESS FESTIVAL, 4-7 AUGUST

Cornbury Park, Oxfordshire
Not only will revellers at Wilderness Festival enjoy music from

Years & Years, Underworld and Peggy Gou, the event also
features a host of other world-class performers, a wellbeing
sanctuary, family field, talks and debates and spectacular
dining experiences from acclaimed chefs. Set in the beautiful
Cornbury Park Estate, with its lovely lake providing a suitably
stunning centrepiece to the vibe, this festival has all the
ingredients for an unforgettable weekend of getting away from
it all. Each day there’s an eye-popping range of things to do
– enjoy the performances, boat or swim on the lake, unleash
your creative side in the Makers’ Quarter or find bliss at the
Lakeside Spa. And after the sun goes down, you can dance the
night away under the stars.
Tickets from £208 wildernessfestival.com
BEST FOR… A TRANQUIL TREAT FOR MIND & BODY

FEEL GOOD FEST, 10-12 JUNE
Penrith, Cumbria
In a peaceful rural setting at the edge of the Lake District you’ll

find this understated, mellow festival, dedicated to healthful
pursuits, relaxing therapies and diverse entertainment. Guests
will be able to enjoy a selection of activities aimed at promoting
a sense of wellbeing, with yoga, pilates and meditation
sessions running alongside chi kung, gong therapy and more.
Live music adds to the atmosphere and the focus is very much
Photography Owen Howells
on relaxation and doing as much or as little as you fancy.

Families are welcome too, with mindfulness for kids and a
children’s treasure hunt among the offerings for younger
participants. A fantastic date for the diary for anyone seeking a
bijou and utterly chilled-out festival experience.
Adult tickets from £95 (camping from £19) feelgoodfest.co.uk
BEST FOR… AN ALL-ENCOMPASSING RESET

THE BIG RETREAT, 3-6 JUNE,
Lawrenny, Pembrokeshire
A feel-good festival in all senses of the word, The Big

Retreat sets out to replenish every aspect of yourself.
Nourish your soul with yoga, hypnotherapy, breathwork or
gong baths (or even a spot of fire-walking!); feed your
appetite with delicious treats from the cookery tent
(including rum and gin workshops!); and nurture your spirit
with lively performances from the main stage. Headliners
include the likes of Reef, Toploader and Huey Morgan.
There’s also the opportunity to get inspired at the Talk Tent,
explore mind-boggling science at Darwin’s Den, try
high-octane workouts at the Energy Field, and embrace
your creative side or get back to nature and try foraging and
bushcraft in the ‘Tangled Woods’.
Day tickets £66, weekend camping tickets £202.40
thebigretreatfestival.com
recipes
AFTERNOON
TEA, ANYONE?
CELEBRATE COMMUNITY SPIRIT AND THE QUEEN’S JUBILEE
BY BAKING SOME OF THESE DELICIOUS CAKES, MUFFINS AND
BISCUITS FROM FORMER ROYAL CHEF CAROLYN ROBB
Mini Vanilla, Ginger & Buttermilk Loaves

This is an amazing cake recipe – no one ever suspects that it is gluten-free.
Served ‘naked’ with a simple lemon glaze and no frosting, the cake speaks for
itself. It is beautifully moist and the flavours of the vanilla, stem ginger,
buttermilk and lemon together are delectable.
For the cake
225g butter, at room temperature
225g caster sugar
2 In a large bowl, using a wooden
spoon, mix together the butter and
caster sugar until light and creamy. Add
4 free-range eggs the eggs, one at a time, beating well after
140g ground almonds each addition. If the mixture begins to
125g plain gluten-free flour blend curdle, whisk in a few spoons of the flour.
1 tsp gluten-free baking powder Add the ground nuts, (remaining) flour,
Pinch of salt baking powder, salt and xanthan gum
½ tsp xanthan gum and, using a rubber spatula, fold them in
3 tbsp buttermilk just until fully incorporated. Finally, stir in
1 tsp pure vanilla extract the buttermilk, vanilla, grated ginger and
4 bulbs of stem ginger in syrup, ginger syrup until well blended.
finely grated
1 tbsp syrup from stem ginger
For the glaze

3 Divide the batter evenly among the
prepared tins. Bake the loaves for
15-18 minutes until they are golden on
125g icing sugar top and spring back to the touch. Leave
60ml fresh lemon juice to cool in the tins on a wire rack for a few
1 tbsp water minutes, then turn them out onto the
Finely grated zest of 1 lemon rack and turn right side up. Set the rack
over a baking tray.
For the decoration
Edible small fresh flowers
Icing sugar, for dusting 4 While the loaves are cooling, make
the glaze. In a small pan over medium
heat, combine the icing sugar, lemon
juice and water and heat, stirring, until a
1 To make the cake, preheat the

oven to 180°C (Gas Mark 4). Line
twelve 8x4.5cm mini loaf tins with
smooth, quite runny, translucent icing
forms. Remove from the heat and stir in
the lemon zest. While the loaves are still
non-stick baking paper. Place the warm, brush the glaze on the top and
tins on a large baking tray. sides of each loaf, then leave to cool
completely. Just before serving, top
each loaf with flowers and a very light
dusting of icing sugar. >
Goats’ Cheese, Courgette & Chive Muffins
These wonderfully savoury, little muffins are a welcome departure from tea
sandwiches. You can ring the changes with the cheese, using your favourite
goats’ cheese, Swiss Gruyère or even a feisty British blue like Stilton. Serve
with farmhouse butter, cream cheese or homemade pesto.
Makes 36 muffins
Butter, at room temperature,
for the tins
2 Sift together the flour, baking powder,
salt and paprika into a bowl. Add the
Cheddar and Parmesan cheeses and the
300g plain flour pine nuts and stir to mix. Make a well in
4 tsp baking powder the centre of the flour mixture. In a large
½ tsp sea salt measuring jug, whisk together the milk,
¼ tsp paprika eggs, oil and courgette just until blended.
50g grated mature Cheddar cheese Pour the milk mixture into the well in the
3 tbsp freshly grated flour mixture. Set aside 36 cubes of the
Parmesan cheese goats’ cheese for topping the muffins.
2 tbsp pine nuts Add the remaining goats’ cheese cubes
200ml whole milk and the chives to the well and gently stir
2 free-range eggs together the wet and dry ingredients just
1 tbsp rapeseed oil or melted butter until evenly blended. Do not overmix.
150g grated courgette
115g soft-ripened goats’ cheese
from a log, cut into 6mm cubes
3 tbsp finely chopped fresh chives
3 Spoon the batter into the prepared
tins, dividing it evenly among the
cups. Place a goats’ cheese cube on top
of each muffin. Bake for 5 minutes, then
1 Preheat the oven to 200°C (Gas

Mark 6). Butter three 12-cup mini
muffin tins. Cut 36 strips of non-stick
turn down the oven temperature to
190°C (Gas Mark 5) and continue to bake
for 10-12 minutes longer. The muffins
baking paper, each 12mm wide and should be well risen, golden and spring
10cm long. Place a strip in each of the back to the touch. Leave to cool in the
muffin cups, extending the ends over the tins on wire racks for a few minutes, then
rim. The parchment makes it easier to lift out the muffins and leave to cool on
remove the muffins from the tins once the racks. Serve warm. The muffins will
they are baked. keep in an airtight container at room
temperature for up to two days.
recipes
‘Bunch of Flowers’ Biscuits

These delicious flower-shaped biscuits make a lovely centrepiece for a
floral-themed afternoon tea. Present them in a jug or a vase, with or without
some fresh green foliage, such as stems of rosemary, mint, sage or thyme.
The biscuit dough contains golden syrup (or honey), which makes it pliable
enough for you to insert wooden skewers before baking without the dough
crumbling. Decorating the biscuits is a great activity for children, especially
when you have icing in a range of bright colours and plenty of sprinkles!
Makes 36 biscuits
85g caster sugar
85g butter, at room temperature
2 Line two baking trays with non-stick
baking paper or silicone mats. Turn
the dough out onto a lightly floured work
85g golden syrup or honey surface and roll out 6mm thick. Using a
1 free-range egg yolk 7.5cm round or flower-shaped cutter, cut
1 tsp pure vanilla extract out as many biscuits as possible and
300g plain flour transfer them to the prepared trays.
½ tsp baking powder Carefully insert a thin wooden skewer
Long, thin wooden skewers into each biscuit to create the 'stem' of
the flower, pushing it all the way to the
For the decoration centre. Arrange the 'flowers' well
Selection of pre-made coloured icings spaced on the baking trays to allow for
Selection of sprinkles the skewers and for slight spreading
during baking.
1 In a large bowl, using an electric mixer,

beat together the sugar, butter, golden
syrup (or honey), egg yolk and vanilla on 3 Gather up the scraps, press together,
re-roll, cut out more biscuits and add
low speed for about 3 minutes until well them to the trays. Chill in the fridge for
mixed and no lumps of butter remain. Sift 20 minutes.
together the flour and baking powder
directly into the bowl. Continue to beat
until the flour mixture is fully incorporated
and a dough forms that clings together
4 Meanwhile, preheat the oven to 150°C
(Gas Mark 2). Bake the biscuits for
15-18 minutes, rotating the trays back to
and has pulled away from the sides of the front halfway through baking, until
bowl. Gather up the dough into a ball, golden. Leave to cool on the trays on
flatten into a disk, wrap in cling film and wire racks for 10 minutes, then transfer to
chill in the fridge for about 20 minutes. the racks to cool completely. Using the
icings and sprinkles, decorate the cooled
biscuits as desired.
READ MORE
These recipes are
extracted from Tea at
the Palace by Carolyn
Robb (£14.99, White
Lion Publishing)
I am
grateful for I can
all that I handle any
have. problems
I welcome that life
abundance throws
into my at me.
life.
CUT-OUT-AND-KEEP AFFIRMATIONS
I am
worthy A positive
of love. attitude
I radiate will get me
warmth through.
and
kindness.
“There is no path to
happiness. Happiness
is the path”
BUDDHA
Photo © Michael Kappeler/dpa
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Millions of people are at risk Please donate to the DEC Ukraine
Humanitarian Appeal now, if you can.
of the deadly consequences
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People are fleeing their homes and or text WATER to 70141 to
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MINDFULNESS & WELLBEING ECO LIVING EMBRACE A CALM LIFE

Nurture yourself and the planet 12

FIT TER AND

Find real THIS

W O R L D A R O U N D YO U TO BE INSPIRED BY F O R YO U R G A R D E N CAN $14.99

Welcome… ‘The only thing that will

Cover Illustration Kopirin

Turn to p Listening to...

Get in touch @planetmindful @planetmindfulmag

EVERY ISSUE... nurture yourself

30 MAKING A FRESH START 48 HOW RESILIENT ARE YOU?

54 THE POWER OF COMMUNITY 70 WILD CRAFTS

ANNABEL LEE BEX SPILLER the team

Piccadilly House, London Road, Bath BA1 6PL

“To travel is to take a

Adventure. From hiking and sailing to

Photography Adam Barnes

their career to sell

Borrow, don’t buy

Feel less guilty

THREE MINDFUL BUYS

1 CLEAN DRINKING 2 HEALING HERBS 3 NAMASTE

THE POWER STOLEN FOCUS FROM

WHAT WE DON’T THE POWER GET RICH OR

Theia is a therapist and mentor,

ISBN 9781800421400 (paperback) RRP £12.99 (paperback)

Learning to love ourselves

Sleep can have a big impact

Photography Kindel Media

DID YOU KNOW?

Georgia, founder of Sancti Retreats, sancti.co.uk

Dr Carrie Ruxton, dietitian at Health and Food Supplements

Yasmin Badesha, Vivo Life (vivolife.com)

5 Listen to your body 6 Embrace intuitive eating

7 Give HIIT a try

8 Get the gut feeling

Alex Glover, Senior Nutritionist

Core Balance, corebalancefitness.co.uk

Chris Ruxton, Personal Trainer

11 Borrow a dog! when you have more

3 EASY WAYS TO SUBSCRIBE

“Celebrate yourself for getting yourself to

will allow you to become more

Write down three words or phrases

your experience behind.” Swap failure for success

The feeling that you’re starting

• Wear something new or

• Style your hair differently; try a

• Start a new exercise programme

• Take a different route to work.

• Start a family tradition.

• Learn something new – perhaps

Trust your instincts

“Often, we cannot believe that the feelings

“If things get too much for you,

HOW TO HELP EASE

Try some of these things to stop

Individual This is the most common type of therapy. All

Group The vast majority of group therapy deals with some

Couples Often people think going to couples therapy is a

Family Family therapy can be valuable for all

But first, how do you actually find a

• through the NHS