Your Well-Being

Mental MOT

You wouldn't drive your car around for years without an MOT (I hope!), so why do we do just that to our minds?

Problems so often sneak up on us as we "just get on with things" until all of a sudden we can't anymore, so take a minute today to stop, breathe and carry out your Mental MOT.

Manage Your Stress

Build Your Resilience

Research has shown that while some people seem to come by resilience naturally, these behaviors can also be learned. Whether you're going through a tough time now or you want to be prepared for future challenges, you can build resilience by following the steps below.

Find a Sense of Purpose

Finding a sense of purpose can help you find meaning in life's challenges. Instead of being discouraged by your problems, with a defined purpose, you'll be more motivated to learn from past experiences and keep going.

Examples of purposes include:

• Building a support system of loved ones

• Giving a voice to a social movement

• Leading a healthy lifestyle

• Learning about different cultures

• Making art or music

• Serving your community

In the face of emotional hardship—such as the death of a loved one or the end of a relationship—finding a sense of purpose can be especially important in your recovery. This might mean becoming involved in your community, cultivating your spirituality, or participating in activities that are meaningful to you.

Believe in Your Abilities

Having confidence in your own ability to cope with the stresses of life can play an important part in resilience. Becoming more confident in your own abilities, including your ability to respond to and deal with a crisis, is a great way to build resilience for the future.

Listen for negative comments in your head. When you hear them, practice immediately replacing them with positive ones, such as, "I can do this," "I'm a great friend/mother/partner," or "I'm good at my job."

Research has demonstrated that your self-esteem plays an important role in coping with stress and recovering from difficult events. Remind yourself of your strengths and accomplishments.

Develop a Strong Social Network

It's important to have people you can confide in. Having caring, supportive people around you acts as a protective factor during times of crisis. While simply talking about a situation with a friend or loved one won't make your troubles go away, it allows you to share your feelings, get support, receive positive feedback, and come up with possible solutions to your problems.

Embrace Change

Flexibility is an essential part of resilience. By learning how to be more adaptable, you'll be better equipped to respond when faced with a life crisis. Resilient people often utilize these events as an opportunity to branch out in new directions. While some people may be crushed by abrupt changes, highly resilient individuals are able to adapt and thrive.

Be Optimistic

Staying optimistic during dark periods can be difficult, but maintaining a hopeful outlook is an important part of resiliency. What you are dealing with may be difficult, but it's important to remain hopeful and positive about a brighter future.

Positive thinking does not mean ignoring the problem in order to focus on positive outcomes. It means understanding that setbacks are temporary and that you have the skills and abilities to combat the challenges you face.

Nurture Yourself

When you're stressed, it can be all too easy to neglect your own needs. Losing your appetite, ignoring exercise, and not getting enough sleep are all common reactions to a crisis situation. Instead, focus on building your self-nurturance skills, even when you're troubled. Make time for activities that you enjoy.

By taking care of your own needs, you can boost your overall health and resilience and be fully ready to face life's challenges.

Develop Problem-Solving Skills

Research suggests that people who are able to come up with solutions to a problem tend to cope more productively with stress compared to those who cannot find solutions to problems. Whenever you encounter a new challenge, make a quick list of some of the potential ways you could solve the problem.

Experiment with different strategies and focus on developing a logical way to work through common problems. By practicing your problem-solving skills on a regular basis, you will be better prepared to cope when a serious challenge emerges.

Establish Goals

Crisis situations are daunting. They may even seem insurmountable. Resilient people are able to view these situations in a realistic way and then set reasonable goals to deal with the problem.

When you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you. Brainstorm possible solutions, and then break them down into manageable steps.

Take Action

Simply waiting for a problem to go away on its own only prolongs the crisis. Instead, start working on resolving the issue immediately. While there may not be any fast or simple solution, you can take steps toward making your situation better and less stressful.

Focus on the progress that you have made thus far and planning your next steps, rather than becoming discouraged by the amount of work that still needs to be accomplished.

Actively working on solutions will also help you feel more in control. Rather than just waiting for things to happen, being proactive allows you to help make your goals a reality.

Keep Working on Your Skills

Resilience may take time to build, so don't get discouraged if you still struggle to cope with problematic events. Everyone can learn to be resilient and it doesn't involve any specific set of behaviors or actions. Resilience can vary dramatically from one person to the next.

Focus on practicing these skills, as well as the common characteristics of resilient people, but also remember to build on your existing strengths

Get the support you are entitled to

You could be entitled to more than you think. You might be surprised to learn that, depending on circumstances, some people in work can also be eligible for Universal Credit if their income and savings are below a certain threshold. Or that you can claim tax relief for the cost of washing and maintaining your uniform.

Head over to https://www.turn2us.org.uk/ to check your benefits entitlement or find out about grants or schemes which may be available to help you with the cost of living.

Make a budget

The first step to taking control of your finances is doing a budget.

It will take a little effort, but it’s a great way to get a quick snapshot of the money you have coming in and going out.

Setting up a budget means you’re:

• less likely to end up in debt

• less likely to get caught out by unexpected costs

• more likely to have a good credit rating

• more likely to be accepted for a mortgage or loan

• able to spot areas where you can make savings

• in a great position to save up for a holiday, a new car, or another treat.

To get started on your budget, you’ll need to work out how much you spend on:

• household bills

• living costs

• financial products, like insurance, bank charges or interest

• family and friends, this could include gifts, travel to events like weddings

• travel, car costs like fuel and MOT tests as well as public transport

• leisure, including holidays, gym fees, meals out or other entertainment.

Then head over to Money Helper and use their free and easy to use budget planner to take control of your finances.

Get help when you need it...

When facing money worries, it can be tempting to bury your head in the sand, but that will only make things worse.

If you’ve already missed credit card or loan payments or if you’re behind with so-called ‘priority debts’ such as:

• rent

• mortgage

• court fines

• energy bills

• Council Tax

• Child support.

take advice from a free debt advice charity straight away.

Asking for help can be hard, but you have more options than you think. Your local council, or community organisations can advise on where to access emergency help or grants. Our Employee Assistance Programme is available to you 24 hours a day on 0333 400 0545 and (Quote 73085) and the websites below will give you a good place to start.

National Debt Line Charity

Free and independent debt advice over the phone and online. The site is also full of great information for managing your money.

Citizens Advice

Citizens Advice is an independent organisation who provide confidential information and advice to assist with benefits, debt, housing and other problems in the United Kingdom. Search their website for the information you need, or make an appointment at your local Citizens Advice Bureau to speak to an advisor about your personal circumstances.

Government Website - Help for Households

The Government resources available to support people through the cost of living crisis

Money Helper

A Government backed website with tools to help you create a budget, prioritise your bills or access debt and other financial advice.

Stay Warm For Less

Layer Up

One of the easiest and cheapest ways to keep warm is to layer your clothes. No, that doesn't mean wear everything you own! Follow the strategy below to stay cosy this winter!

Base Layer

This is the first layer, which sits directly against your skin. It should be close-fitting, and will lock in heat and 'wick away' sweat. Avoid cotton if possible, as it traps moisture and will cool you down over time. The cheaper alternative options tend to be synthetic fabrics, such as polyester or nylon.

Mid Layer

Like the base layer, this should lock in warmth and wick away sweat. But wearing a second layer will help trap warmth your base layer hasn't managed to keep in. Outdoor experts say a lightweight fleece can be a good option. Alternatively, you could opt for a second T-shirt, and wear a fleece or jumper as your third layer.

Outer Layer

If you're heading outside, this is usually a waterproof layer to protect against the elements. You, won't need a waterproof indoors, of course, but if you're not warm enough in your base and mid layer, you could add an extra jumper, housecoat or jacket over the top.

Top Tips For Staying Warm

Finally, follow these handy tips for keeping warm when the thermostat is turned down:

1. Keep your feet warm and dry. Keep your feet up off the cold floor when sitting down, wear cosy slippers and change your socks if you start to feel chilly... the sweat they absorb throughout the day could be cooling you down.

2. Tuck a hot water blanket inside your jumper or blanket when sitting to get the benefit of that direct heat.

3. Move around a bit and generate some body heat which will be trapped by your layers.

4. Check your house for draughts and block any chilly air coming under doors or through windows or gaps with a rolled up towel, tape or whatever makes sense for the location.

5. Eat at least one hot meal a day, even a bowl of simple soup will help.

6. Close doors behind you to keep any heat you do generate in the room you are in.

Eat Well For Less

Cheap and Nutritious Recipes

When money gets tight, it can be tempting (or necessary) to skip meals to save a few pounds, but this risks your health and is not a sustainable solution.

Jack Monroe, also known as "The Bootstrap Cook" is an expert in keeping your body nourished on a budget. The Cooking On A Bootstrap blog contains a variety of delicious and nutritious meals that you can make for a few pence per meal.

The Microwave section even has a variety of meals designed to be made using a microwave to avoid the cost of an oven or more expensive cooking methods.

These budget meal ideas are low cost and meet healthy eating guidelines.

6. Ask a member of staff at your supermarket for fresh food reduction times and try to shop then for reduced priced items. Avoid purchasing more than you need or can store. Use within the specified date or freeze for later.

7. Value brands often taste just as good for a lower price.

8. Local food markets offer locally-sourced foods which are usually good value for money.

9. Cheaper products are not always at eye level or positioned obviously. Check out all the shelves (including top and bottom).

10. Larger supermarkets offer a better range of produce, often at a cheaper cost, so do your main shop there if you can.

Plan Your Meals

Writing a meal plan and only buying what you’ve planned to cook and eat are great ways to avoid impulse buys and save money.

Build your meals around cheap staples. Make bigger batches so that you can eat leftovers from dinner for lunch the next day or freeze portions for later in the week. Supermarket meal deals might seem like they’re only a few pounds each time, but costs can add up. Plan filling lunch options that you can enjoy cold, such as a pasta salad with leftover chicken from a weekend roast or a quiche that is cheap to buy.

Tins and dried food have a long shelf life so you can stock up whenever you see a good deal or buy in bulk without worrying the food will spoil before you get a chance to use it. Stock up on these staples which can be stored and used as the basis for cheap and simple meals when needed. Check the price per kg to make sure you're getting the best deal.

• Rice

• Pasta

• Porridge Oats

• Tins (vegetables, fruit, meat, soup and beans)

• Pulses and beans -  chickpeas, lentils and kidney beans can be made into hummus, falafel, chilli, veggie burgers, or added to a salad to make it more filling.

Include Variety

When planning meals or shopping on a budget, buying the world's biggest bag of pasta and eating it for every meal seems like a simple solution, but this plan will quickly have an impact on your physical and mental wellbeing. We need a range of vitamins from different foods to function, and eating the same stodgy meal for days on end will cause boredom at best, but may lead to low mood or even depression.

There are cheap and simple ways to include variety in your diet without breaking the bank.

• Tinned tomatoes - these long-life cupboard staples form the basis for a massive range of meals, such as pasta sauce, ratatouille, bolognese, chilli, some curries, etc.

• Potatoes are a cheap cupboard staple which can be prepared a different way each day to trick your brain into thinking you're mixing things up and preventing boredom setting in.

• Try and shop when food is being discounted if you can. As well as nabbing a deal on any staples you can freeze, you may also find something different at a price you can afford to treat yourself and lift your spirits.

• Mix up your protein. Frozen or tinned meat and fish are a cheaper alternative to fresh and plant proteins – like beans, lentils and tofu – are generally the cheapest way to get protein. Because they’re lower in saturated fat than meat, they’re a great choice for your heart health too.

Use Your HapiHub Benefits

If you aren't already, make sure you sign up to the HapiHub and use your benefits whenever you shop. 4-6% off each supermarket quickly adds up. Not to mention discounts off other essentials in places like Primark or B&M.

Emergency Support

You can find your local Trussel Trust foodbank through their website here. Or check with your local Citizens Advice Bureau for information on other local foodbanks and support organisations.

Develop your financial literacy with money expert Martin Lewis...

To learn more about managing your finances, check out money expert Martin Lewis' podcast on BBC Radio 5. Covering every subject from making the most of your savings to debt management and staying on top of your energy bills, you don't need a podcast app, you can stream or download episodes direct from the website here.

Human beings are all about connection! When we connect with others, our brains release the hormone oxytocin (also known as the "love hormone") which has some incredible affects on our bodies and minds. It lowers our blood pressure and cortisol levels, making us feel less stressed. It increases pain thresholds, promotes growth and healing and makes us feel happy.

Sometimes language or accessibility issues throw up barriers to communication which make it difficult to connect. By learning even basic greetings, you can show people you are making an effort for them and allow them to hear (or see!) a few words in their native language, sparking that connection and triggering happy hormones for both of you!

Use the videos below to learn some basic greetings in useful languages to help you share that all important connection with everyone you meet!

Eating as well as you can and making some time for physical activity each day not only keep your body healthy, but also has mood boosting effects. Exercising can help protect you from heart disease, stroke, obesity, diabetes, and high blood pressure; and it can make you look younger, increase and maintain bone density, improve the quality of your life, and may keep you from getting sick... not to mention flooding your body with more of those happy hormones which make us feel good.

And exercising doesn't have to break the bank. Remember, all colleagues can use their local You Fit Gym completely free as part of your employee benefits, so why not dust off the trainers and speak to one of the friendly You Fit team about giving you an induction?

Or, if gyms aren't your thing, use the videos on the You Fit Youtube channel to exercise at home, get out in nature or look for simple ways to integrate physical activity with your daily routine, such as taking the stairs instead of the lift or getting off the bus one stop early.

Check out some of the resources below to help you eat, sleep and exercise well!

Get started with some quick circuits you can do in your living room...

Improve your technique...

Try out some classes at home...

Or visit your local You Fit to use the facilities...

Try some controlled breathing...

Listen to sleep sounds or a guided meditation...

Whether you’re bored, have extra time on your hands or want to get out of a rut, learning a new skill can give you the mental and physical boost you need.

When you are learning, important changes take place in your brain, including the creation of new connections between your neurons. This phenomenon is called neuroplasticity and the more you practice, the stronger these connections become.

You don't have to be in a class for this to work. We all learn in different ways, and any form of learning will activate those little grey cells and help your brain get stronger. Give your brain a workout and learn a new skill today! Choose from some of the suggestions below or try out something else that sparks your interest!