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“Don’t be ashamed of your story. It will inspire others.” – Unknown

There is still a lot of stigma surrounding mental health and emotional well-being.

Mental illness is more common than most of us think. According to a study, 1 in 4 people will experience a mental health problem at some point in their lives. 

51% of you told us that you have experienced mental health problems before, whilst the remaining 49% told us that you have never experienced mental health issues.

June is #PostTraumaticStressDisorderAwarenessMonth. For millions of people around the world, the most traumatic events of their lives have never left them. Post-Traumatic Stress Disorder (also known as PTSD) Awareness Month is dedicated to raising awareness about this struggle, and how we can help make sufferer’s lives just a little easier.

It is estimated that up to 3 in 100 people may develop PTSD at some stage in life.

In a recent poll, 35% of you told us that you either know someone, or have suffered, from Post-Traumatic Stress Disorder.

PTSD is ‘a type of anxiety disorder which can develop after being involved in, or witnessing, a traumatic, stressful or frightening event including terrorist attacks, military combat, sexual assault or robbery’.

People who suffer from PTSD often relive a traumatic event through nightmares and flashbacks. They may also experience feelings of isolation, irritability and anger.

It’s normal to experience confusing and upsetting thoughts after you’ve had a traumatic experience, however, most people should improve over a few weeks or so. You should visit your GP if you or a loved one is having problems after a traumatic experience.

See what our members had to say when we asked them if they know someone or have suffered from PTSD themselves:

“Yes, and still suffer from it, although I have been taught through CBT how to better control it and how to get through situations where it may present. I've came leaps and bounds with mine since having CBT.”

“As a counsellor I have seen those who seem unable to get past it (a better term than 'get over it') and those who have done so successfully. One technique that really helps is called EMDR. You can get to the point where you don't even think about it for weeks or months on end, and when you do it's just the same as any other memory. I admit that not all victims of PTSD reach that point, but many do.”

Find a list of symptons and how PTSD is treated here.

So, is there still a lot of stigma surrounding mental health in general?

We also asked our members in a poll whether they thoughts that there is still a lot of stigma surrounding mental health in general. 35% of you said that there still is a lot of stigma surrounding it, whilst 57% felt that it has improved in recent years.

This is what some of our members had to say:

“People still seem to recoil when mental health conditions are brought up in conversation, but at least they are being talked about and there's more sympathy than there was in the past.”

“There is enough attention to it just not enough promotion towards the help lines and assistance.”

“There's less of a stigma now for sure, especially with well-known and well-liked celebrities being open about their mental health conditions.”

I think it goes without saying that we could all do a bit more to help combat the stigma surrounding PTSD and more widely, mental health in general. Life can be difficult, and we’re all human. Don’t ever suffer in silence, and never be afraid to ask for help.

I think you’d be surprised at the positive reaction you’d get if you just tried it.

How do you think we could help raise more awareness about mental health? Let us know in the comments below.

A new study reveals that Brits get an average of just six hours and 19 minutes of sleep a night.

A hectic life (and work) schedule combined with the stresses of everyday life, are just some of the reasons for not getting a good night’s sleep. No wonder we’re always tired.

The survey revealed that of 2,000 UK adults, 38% revealed that they never achieve 8 hours of sleep.

Similarly, we asked you in a recent poll whether you get your 8 hours of sleep every night. A massive 42.5% told us that you do not achieve that, with 40.0% stating that you sometimes achieve this.

And just 17.5% said that they do get their 8 hours of sleep at night.

Here are some of the comments the poll received:

“Never!!! Usually 5 hours is a good night for me”

“I'm happy if I get 6, prefer 7, 8 is a luxury. Poor time management...too much late night surfing.”

“Hardly ever. Wonderful when I do.”

“5 maybe 6 at most... Mind full of work mostly”

As a nation we are not getting enough sleep

It is clear that as a nation, we are not getting enough sleep. Lack of exercise, excessive use of technology and eating late at night all contribute to the struggles of falling and staying asleep.

This is bad news for us, as sleep deprivation can have big impacts on our brain functioning. Not only do we work less efficiently when we’re tired, but it can affect our memory as well as our emotional well-being.

According to the NHS, continued lack of sleep can ‘affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes’.

So getting a good night's sleep is crucial to us. 

Here are 5 ways sleep can boost your health:

1. It can help with weight loss  
2. It can boost your immunity
3. It can help boost your emotional well-being
4. It can help prevent diabetes
5. It can help ward of heart disease

If you’re not getting enough sleep, there is only one way to combat this – get some proper sleep. It won’t happen instantly, and is definitely easier said than done, but it is possible.

Are you getting enough sleep? Why not? Let us know in the comments below.

“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

Technology is a wonderful thing. And it really has got many benefits that continue to add value to our lives.

That being said, there is no denying that the world has developed a somewhat ‘unhealthy’ relationship with it.

In a study conducted by the IPA, adults spend nearly 8 hours a day consuming media.

According to eMarketer, in 2017 adults in the UK spent an average of 1 hour and 59 minutes a day on their mobile phones alone. This number is expected to grow to an average time of 2 hours and 14 minutes a day by 2019.

Young people in particular spend more than a third of their leisure time on devices, according to analysis by the ONS.

These are big numbers. But I’m pretty sure we don’t need statistics to tell us that we are too attached to our technology.

In a recent poll, we asked you whether you could ‘unplug’ for one whole day. Interestingly, 61.1% of you said that you could, with 25.9% saying maybe and 13% saying you could not.

Here are some of the comments the poll received:

“I’d really struggle! I work from home so need the Internet, no net, no wages! Plus my husband works away, would hate not to be able to speak to him for a whole day. I could obviously do it, but would really dislike it”.

“I think it would be easier than we think and also very liberating.”

“When I do it's so liberating, love it, but it's very hard to switch off willingly.”

“It would be really hard to switch off.”

But are we spending too much time online?

If we now look at the numbers when it comes down to internet usage, according to a 2018 report published by WeAreSocial, the UK spends an average of 5 hours and 51 minutes a day online. Of that number, we spend 1 hour and 54 minutes a day on social media alone.

In a poll, we asked you what your preferred social media platform was. 54.6% of you said it was Facebook, with 21.5% preferring WhatsApp. 11.9% choose Instagram as their favourite and 9.4% choosing Twitter. Snapchat came bottom with only 2.6% of you selecting that as your preferred social media network.

Facebook still dominates the battle of the social media platforms, with almost 2.7 billion active users around the world at the start of 2018.

Unfortunately, mass consumption of social media can have negative effects on our mental health and well-being.

Here is a run-down of how social media can impact us:

• It’s addictive, and people can undergo a type of withdrawal and fear of ‘missing out’
• It can trigger more sadness and social isolation, as humans are social beings
• It causes us to compare our lives with others – this can be extremely unhealthy for our mental well-being as we are constantly making judgements of how our lives compare to our friends
• It can lead to jealousy and obsession

Of course, technology and social media is a brilliant tool for all of us. It allows us to connect to loved ones across the world. It is a great way to stay connected to what’s going on around us, as well as a great way to access information and support forums on many issues such as mental health, food and nutrition and so on. But it is important to know how much is ‘too much’ and how to switch off.

So how can we unplug and find space?

1. Start your day right, and try committing to not turning on technology during your first waking hour
2. Designate time to access social media platforms, but don’t allow it to steal your time
3. Ensure you take time to power-down during the day. Do some gardening, go for a walk or pick up a book – choose something that works for you
4. Remove distractions when you are taking your power-down time. Maybe go sit in a quiet room, or switch your phone off
5. Take regular breaks from devices, particularly if you work on a computer all day

What are your thoughts on our technology and social media usage? Do you think we spend too much time on it? Let us know in the comments below.

Research carried out by Viewsbank for Consumer Intelligence revealed that holidaymakers that were heading abroad over the Easter holiday were risking their spending money by relying on cash, which would not be covered by their travel insurance.

The study revealed that nearly two out of five (38%) take more than £500 of cash on holiday, however, analysis of leading travel insurance policies found that most only provide cover for lost of stole cash to a maximum of £250 and have excesses of up to £100.

More than 2 million people were expected to head overseas for the Easter bank holiday. Banking and insurance research expert, Consumer Intelligence, believes that people should look at alternatives such as pre-paid travels cards, which will cost holidaymakers less if they are lost or stolen.

Andy Buller, Consumer Intelligence travel money expert said: “I’m constantly surprised by the amount of cash holidaymakers still choose to take out of the country given the decline in the use of cash at home.

Head over to Consumer Intelligence for the full article.

Did you go away over the Easter weekend? We'd love to hear if you prefer to carry cash on holiday. Let us know in the comments below.

Becoming a pet owner comes with lots of responsibilities AND lots of benefits. There are many things you need to consider before taking this step – how much time do you have? What is your financial situation? Is your accommodation suitable?

These are just some of the points to bear in mind, when choosing which pet is right for you.

Knowing the reasons for wanting to own a pet can be a good place to start. Perhaps you’re looking for a companion or you’ve always wanted a pet and now you are finally able to? Whatever the reason, make sure that it is for the right one.

Studies show that people who own a pet tend to be happier and healthier. This research also supports that the bond between humans and animals can have many psychological and physical health benefits.

In a recent poll, a massive 59% of you told us that you already own a pet, whilst 15% would like to own one and 26% do not own a pet.

There are many different types of pets. From cats and dogs to birds and reptiles. Finding the right pet is important, because you’ll see that not every animal is right for you.

So, for those who are currently in the middle of making this decision, here are pointers to help you make the right decision.

1. Do you have the time?

This is a big question, and you need to be 100% honest with yourself. Do you have the time that is needed to look after a pet? Particularly if you decide to go for a new-born.

If you’re at work 9 until 5, five days a week, you need to consider whether owning a pet is the right thing for you. There are certainly ways to get around this though – for example, you can get somebody reliable to check in on your pet whilst you are out, or you could potentially drop your pet off with a family member or friend.

Popular pets like dogs need a lot of care and attention, which can cause challenges to those that work full-time.

Less demanding pets like cats may suit you better if you work long hours every day, as they move around freely and can generally take care of themselves.

2. Can you afford it?

Not only do you need the time to care for a pet, but it can also be very expensive. You’ll need to buy them a bed or somewhere to sleep, food, veterinary treatments, pet insurance, toys and more. Depending on the animal, you may need to buy a cage or aquarium – so the costs do add up.

According to The People’s Dispensary Sick Animals (PDSA), the lifetime cost of owning a cat is around £17,000, while owning a dog has been estimated between £16,000 and £31,000 depending on the size of it.

3. Is your accommodation suitable?

Are you a homeowner with a garden or do you rent a flat? These are just some of the questions you need to ask yourself. Particularly if you’re looking to get a pet that requires outdoor space to move around.

4. A pet is for life

Finally, you need to consider the life expectancy of your potential new family member. Being a pet owner comes with responsibilities and requires commitment from you. On average, cats can live up to 15 years, whereas the average lifespan of a dog is between 8 and 15 years depending on the breed and size of the dog.

However, if you’re interested in a reptile as a pet, you could expect their lifespan to be between 40 and 60 years. 

Be sure you are 100% confident you can provide the right environment and care before taking this big step.

Are you a pet owner? Let us know in the comments below. We’d love to hear.

We’ve all been there: either fallen off – or have yet to jump on – the health and fitness bandwagon.

It can be tough to motivate yourself to hit the gym or get up early for a run, but it can be done.

Work, stress, lack of time and life in general can stand in the way of you living the lifestyle you want to live.

But with the right plan in place, and the right attitude, there are simple ways to incorporate exercise into your routine.
 

Here are our top ways to help you start working out, so that you can reap the benefits of exercise.
 

1. Understand your goals

Understanding ‘why’ you want to exercise is the best place to start. Not everyone does it for the same reason. So, knowing what your primary goal is will really help you motivate yourself to stay on track.

2. Sometimes we need even more motivation

It’s okay, we’ve definitely all been here too. Sometimes we need MORE motivation, so here are just some of the important and motivational reasons to make you want to exercise:

• People who exercise are happier and less stressed
• You’ll improve your memory
• Exercise can boost your brain health
• It helps slow down the aging process
• Exercise improves your body composition

3. Set specific goals

We all know that we should exercise, but when it comes down to it, something always gets in the way.

Starting an exercise program can be daunting. The problem is, we simply don’t put the right strategies in place for it to be a success.

Here are some simple strategies to put into place:

• Be specific: don’t set yourself a goal to ‘become fit’, instead set a specific goal you can track. For example, aim to exercise three times a week
• Be realistic: if you’re new to this, don’t set a goal that you can’t achieve. Focus on the small achievements
• Set short-term goals: be sure to set yourself short term goals to keep you motivated, instead of ‘run a marathon next year’

4. Set reminders

One of the biggest challenges facing us today is lack of time. A way around this is to schedule in time to exercise. Set reminders on your phone or add it into your calendar. And if you’re still struggling, take a look at: “10 Fitness Hacks For When You Don’t Have Time To Work Out”.

5. Come up with a workout plan

Okay, so this sounds more complicated then it needs to be. Getting in shape is far easier, when you have a plan in place. Your weekly exercise routine should include resistance training to build/maintain muscle, along with some aerobic exercise to improve your cardiovascular health.

If you’re a little stuck, just have a quick Google where you’ll find lots of great websites that cover various different types of workout routines to suit your body shape and the results you want to achieve.

I’m sure you’ve heard of this latest trend, but high intensity interval training, or HIIT, is one of the best ways to get your aerobic exercise, so I’d strongly recommend joining in gym classes to help you improve your cardiovascular and metabolic health.

Most importantly, make sure you start off slow and gradually build yourself up. Nothing happens overnight.

6. Keep it simple

Make sure you keep things simple by eliminating things that might get in the way of your exercise plan. A really useful tactic to help you succeed is by adjusting your environment in ways that push you to exercise. For example:

• Have your gym bag packed up and ready to go
• Plan on doing an early morning workout? Have your gym clothes ready in front of you when you get up
• Set reminders and alarms
• Commit to a class, which you cannot miss

7. Last but not least, make sure you enjoy it

I think we can all agree, that sometimes the thought of exercise is just too much. But finding the right type of activity will make it far more likely to be something you stick with. In a poll, only 36.8% told us they enjoyed exercise, with 34.3% saying they sometimes enjoy it and 19.9% telling us that they do not enjoy exercise at all.

Enjoying the type of exercise you do is a big contributing factor to staying on track and achieving your goals.

Before starting any exercise program, always be sure to check with a doctor or health professional to ensure there is no reason you shouldn’t be exercising.

Do you find time to exercise? What are your biggest challenges? Let us know in the comments.