• Anti-Bullying Week: 11–15 November 2024

    Anti-Bullying Week: 11–15 November 2024

    This article was published on Thu 07 Nov 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Anti-Bullying Week 2024 is coordinated in England, Wales, and Northern Ireland by the Anti-Bullying Alliance. This year it has the theme ‘Choose Respect’ and will take place from Monday 11th to Friday 15th November. Odd Socks Day will take place on Tuesday 12th November, where adults and children wear odd socks to celebrate what makes us all unique. For more details click here.

    All bullying is unacceptable and should not be tolerated.  It can affect anyone at any point in their lives, as an adult or child, at school, at work, online, at home or in the community.

    Bullying and harassment can be described as unwanted behaviour to cause harm or distress to another person.  This behaviour may be offensive, intimidating, malicious, insulting, abusive, a misuse of power, humiliating, denigrating, or injure the recipient.  Bullying can be related to age, gender, race, disability, religion, sexual orientation, nationality, or any personal characteristic of the individual.  It may be an isolated incident or persistent. Bullying regularly includes homophobic, racist, or offensive language.

    Types of bullying

    Bullying falls under 4 main categories; psychological, verbal, physical and cyberbullying. It can have a serious impact on someone’s physical and mental health. Sustained bullying can cause stress, emotional issues, physical disorders and in some cases self-harm or even suicide.

    When we think of bullies, we usually remember the ones we encountered at school, however, bullying doesn’t stop as a child for everyone, it continues into adult life for some.  Many school bullies continue to bully into adulthood.  This may be at work, at home or in the community.

    An adult bully can be boss or colleague, a partner, a neighbour, a family member, a social acquaintance, online, or in the community.

    To determine if you’re being bullied, ask yourself the following questions:

    • Do I feel intimidated or threatened?
    • Am I regularly humiliated or ridiculed?
    • Have I been called names?
    • Are my efforts consistently undervalued or disregarded?
    • Do I feel unwell, apprehensive, or stressed when I have to spend time with a particular person?

    If you answer yes to these questions, then there is a high possibility that you are being bullied.  Bullying can create stress and anxiety and can lead to stress related health problems, including anxiety, panic attacks and depression.

    If you’re the victim of an adult bully, there are a few things you can do:

    • Learn to recognise bullying – when you realise that you are being bullied, you will be less likely to blame yourself for something that isn’t your fault and can start to get help & support.
    • Realise that you can change your response – although it is impossible to change someone who doesn’t want to change, you can change how you respond to them.
    • Learn how to set boundaries – be upfront and direct with the bully about how you plan to address their behaviour. Learn to be firm, confident, and assertive.
    • Keep a journal to document the offenses – be specific about what you write down. Include the date, the time, the location, the incident that occurred or words that were said and any witnesses to the event. It also may be helpful to include how it made you feel or how it affected you. You also should record details about the complaints that you made and the responses you have received. This information will help managers or outside organisations.
    • Report incidents – Being silent about bullying gives the bully more power and control over you. When you feel ready, report the bullying to your manager or HR if your bully is in the workplace or the local police, if the incidents are not work based.  You could also speak to citizens advice.
    • Remain calm – keep your emotions in check when sharing details about the bullying.
    • Make eye contact – as bullies have less empathy when they can’t see your face or your eyes.  
    • Talk to friends and family – tell them what you are experiencing and ask for their support.
    • Seek professional help or counselling – being bullied can affect your mood, your self-esteem, and even your physical health. So, it’s important to talk to a professional if you are struggling.
    • Remember that you are not alone – workplace bullying is a widespread issue.

    How to help your child when they are being bullied

    As parents and carers, we all want our children to be happy and safe, and it is natural to worry about bullying, particularly if we have experienced bullying ourselves or think our child may be more vulnerable to bullying.

    Children and young people may be reluctant to tell adults that they are being bullied. They might be because they are embarrassed, worried about burdening their parents or worried that telling someone might make the situation worse. But there are a number of potential signs to look out for if you are concerned. They may:

    • become withdrawn
    • have unexplained scratches and bruises
    • have trouble with schoolwork
    • they may not want to go to school or to the organisation where the bullying is taking place
    • change their route to school
    • not want to go out or play with their friends
    • change their use of online and/or mobile technology
    • complain of headaches, stomach aches and other pains
    • become easily upset, tearful, ill-tempered or display other out-of-character behaviour.

    The presence of the symptoms does not necessarily indicate that the child is being bullied, however, as a parent or carer you may be in the best position to recognise an unexplained change in behaviour that needs to be explored.

    As a parent or carer, you have a role to play in guiding and supporting your child through their school years and there are many positive steps you can take to help keep your child safe from bullying and harm.

    If your child tells you they are being bullied, there are a number of things you can do to help:

    • Listen – effective listening can help you understand how your child is being affected and what you can do to help. It’s also important to pay attention to their body language and facial expressions. If they are reluctant to talk straight away, remind them that you are always available to listen, and they can talk to you at any time.
    • Pay attention to changing behaviour – your child may not talk to you about being bullied but they may display other behaviours, such as becoming withdrawn.
    • Don’t panic – remaining calm supports good listening and is reassuring for your child.
    • Give them your full attention – this shows your child that you are taking them seriously.
    • Be clear in your response – clearly explain the reasons for your concern and feedback sensitively what you have noticed.
    • Talk to them about online safety – establish a clear understanding of the platforms they use, how they access them and the safety precautions they can put in place to control their own online environment.
    • Ask them what they want you to do – exploring this will make your child feel valued and will help you to understand what support they need. It can be tempting to take over the situation, but it is important that they are given the opportunity to be involved in how it is dealt with.
    • Make an appointment to speak to the head teacher, or the senior person where the bullying is happening – calmly explain to them what has been happening, giving them the details of when the incidents have taken place. Discuss what you would like to happen next and how you can proceed together. Agree a plan of action going forward and set a date to meet again to review the situation. You can also ask for a copy of their anti-bullying policy, as all schools, local authorities and youth groups should have one.


    Online bullying

    A lot of bullying takes place online. There are some things that you can do to help your child to stay safe when they are online. Explain to them:

    • Be aware of what you post and share online and treat people with the same respect as you would if they were in the room – think about the impact your comments might have on them and how it might make them feel.
    • Be careful about the information you share online – never give away personal details, such as your address, phone number and email address. Don’t share anyone else’s private information either. Keep your passwords safe and don’t share them with others.
    • Everything you send and post online or through text message can be traced – including deleted posts – everything that’s posted online can be viewed, copied, and shared, and you never know who could read your posts. This goes for future potential employers and staff in colleges or universities you might be interested in applying to in the future.
    • Being bullied online – treat this in the same way as if it was happening face to face. You can also unfriend or block people from your page and block numbers from your phone. You can ‘report abuse’ on social networking sites. Take screen shots of the bullying and create a log of any messages or texts you receive.

    As a parent or carer we should also ensure all devices have parental controls on them and regularly check the phones, tablets or computers their children and teenagers are using.

    Bullies and those attempting to groom children are on the increase and do use gaming and other apps to reach them.

    For more details on ensuring your children are safe online read our guide here.

    Support and sources of information

    Anti-Bullying Alliance

    Childline

    National Bullying Helpline

    Kidscape

    Joanne Palmer

  • Safer Internet Day

    Safer Internet Day

    This article was published on 27 Jan 2022. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Safer Internet Day is celebrated globally in February each year to promote the safe and positive use of digital technology for children and young people, and to inspire a national conversation about using technology responsibly, respectfully, critically, and creatively.

    Safer Internet Day 2022 is on 8th February and will be celebrated with the theme ‘All fun and games? For more details of the day click here.

    Looking after your children online

    Our children have grown up using the internet from a young age, they probably use it every day to play games, watch videos, learn, and do research, and connect with friends.

    It’s important to help them to use the online world in a way that’s safe and positive for their mental health and to start to have conversation about being online from a young age and continue to do so as part of your regular conversations.

    Show your child how to use the internet in a positive way, to research things, to do homework, to talk to family, and to find out about the world. Talk to them about your own experiences online. You should also talk about your own less positive experiences online.

    This may be concerning how you feel about showing the ‘perfect’ life for others to see on social media. Talking openly like this should help them understand that ‘perfect’ lives and photos that others share on social media don’t always show reality. Encourage them to talk to you if they have similar experiences.

    Ask your child to share with you their favourite Apps, games, or websites. This will help you understand how they work so that you can assess if you have any concerns. A quick online search may also help.

    You are your child’s role model, so, if you check your phone constantly at mealtimes, or play violent games in front of your children, then it’s likely your child might do the same.

    Set boundaries for your children but be realistic as they need to be age appropriate. Whatever their age, it’s a good idea to sit down together with your child to talk about it and agree some rules about how much time they spend online. For example, using a device just before bed.

    If you think anything your child is accessing is not appropriate for their age, talk to them and explain why you think this. Where possible, make it a joint decision with your child, so they understand the reasons and are more likely to stick to it.

    Many children play games online, so it’s worth checking the ratings on the games your child is playing. There may be peer pressure for your child to play/buy a game that looks like it’s extremely violent or too old for them. It’s worth checking PGI ratings, which have more detailed information than ratings for films.

    You can set up parental controls to stop your child from accessing harmful content online. However, be mindful that your child may know how to get round these and that’s why it’s more important to make sure your child is able to make good decisions for themselves.

    It is a good idea to reassure your child that they can always talk to you. You may want to regular check with them if they’ve seen anything online that they are not comfortable with. Explaining that you won’t overreact, that you’d much rather that they told you about it. If they are upset or worried about something they’ve seen, talk to them about how they feel, and how they can avoid seeing the things again in the future. If necessary, help them to report or block content they find disturbing.

    Help your child to understand what is meant by personal information, so they can develop an awareness of why it’s significant and why they should be cautious about sharing this type of information or pictures of themselves online.

    Although most social media platforms are officially 13+, most children sign up to at least one when they’re much younger. It’s better that you encourage them to be open with you about this, rather than them keeping it a secret from you. Be aware that if they accept your friend request or follow you on social media, it’s possible they may have another account that they’re not sharing with you.

    Bullying is awful, whether it happens face to face or online. If your child is receiving nasty messages, or people are posting unwanted things about them, or they feel harassed. To help them:

    • Encourage them to talk to you, it will really help them to talk things though with you and discuss what actions to take.
    • Make sure they understand how to block and report the people involved, and to use the privacy settings to limit what people can see on their profiles.
    • Help them understand that they are responsible for what they post and how posts may affect how others feel. They shouldn’t say anything online that they wouldn’t say in person.

    Some things for you to explain to your child:

    What you put online stays online. Even things you delete can be saved or screenshotted, including Snapchats meant for just one friend.

    • Forums and group chats can be a great way to connect, but don’t feel pressured to share more than you feel comfortable with. Remember, online strangers are still strangers.
    • It’s easy to over-share on social media, especially if you forget who can see your profile.
    • Help your child to change their privacy settings on each platform they are using, to make their account can only people be seen by those you know and trust.
    • Make sure your child understands how to report or block things that aren’t appropriate or someone that makes you feel uncomfortable. Also, to talk to someone they trust about it if this happens.
    • Help your child to understand that they shouldn’t feel the need to be available all the time on social media. It’s okay to take a break, and you don’t need to take part in every conversation.

    Act on warning signs if you think something is wrong. It’s important to act if you are concerned:

    • Talk to your child openly
    • Listen to what they have to say
    • Don’t rush to judge
    • Make sure they know that you’ll always be there for them

    Whatever our age it’s important to think about staying safe online and avoiding cyber crime.

    Joanne Palmer

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  • Blue Monday

    Blue Monday

    This article was published on 17 Jan 2022. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us


    Blue Monday is the name given to the third Monday of January every year. It is claimed to be the most depressing day of the year. The reason for this includes factors like the cold, wet weather, short daylight days, Christmas debt, the time elapsed since your last pay day, Christmas seems like a distant memory, you’ve already failed with your New Year’s resolutions and it feels like a long time until the summer. For most of us this means our motivational levels are low.

    January is the usually the month when you understand just how much Christmas has cost you. Every year, thousands of us dread the credit card bills arriving and this is when the financial hangover from Christmas become reality. This is to be expected, as Christmas is the most expensive time of the year, with many people using their credit cards and overdrafts to pay for the festivities. If this has affected you this year, read our talk money guide here to ensure this isn’t the case for you again in 2023.

    Many people don’t believe Blue Monday is real and that it’s just a Marketing plan to help sell more summer holidays, but we do know that during the winter months, with shorter, darker days we generally spend more time indoors, which can have a negative impact on our   mental health. Some people suffer from seasonal affective disorder (SAD) which can increase depression and anxiety. With January coming straight after the highlight of Christmas and also for many a month where the Christmas spending credit card bill has arrived, it’s not surprising that January tends to be the least favourite month of the year for

    many people. It is therefore vital that you make an effort to protect your wellbeing.

    Stress and anxiety can be caused by many things, not just financial worries, including not seeing family, friends and colleagues face to face, work deadlines, relationship problems and home life.

    Stress isn’t a mental health condition, but it can cause a mental health problem, like anxiety or depression or it can cause an existing one to get worse. Stress can also affect you physically, it can cause headaches, insomnia, tiredness or stomach problems. For more information on managing worries and stress read our guide here.


    Some ways you can combat Blue Monday:

    Sunlight

    Natural light helps stabilise serotonin and triggers endorphins, both mood-boosting hormones. Try to get outside as much as you can during the day to give your wellbeing a positive boost.

    Be sociable

    You can achieve this without spending lots of money. You could host game and movie nights for your friends, this could be virtual, regularly talk to your loved ones or go for a walk with a friend.

    Set achievable targets

    If you’re struggling to keep your New Year’s resolutions, re-set them now or set a new goal to achieve around Blue Monday.

    Be realistic

    Understand that you may feel low during January, the reasons why this is the case and that’s its ok to not be ok and it should pass. If it doesn’t or how you are feeling is more than just the January blues, then talk to someone and get some help.

    Exercise

    Walking, swimming and cycling will boost endorphins, and will leave you feeling calmer and happier.

    With money worries being one of the largest wellbeing challenges facing us during January, it’s important to start talking about money worries before your situation gets worse.

    Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances.

    The stress of dealing with financial pressures does not just affect your personal life. It can affect your work, family life, health, and relationships. It’s therefore important to talk about

    money worries.

    For more tips on how to spend less read our guide here.

    For more details on debt, read our debt awareness guide here.

    Where to get help:

    Joanne Palmer

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  • Grief Awareness Week

    Grief Awareness Week

    This article was published on 25 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Grief Awareness Week is run by the Good Grief Trust Organisation.  The aim of the week is to raise awareness of the impact of grief and to break the taboo around talking about grief. 

    Signs and symptoms of grief

    There is not a correct way to feel when you are grieving.  Bereavement, grief and loss will cause different symptoms and they affect people in different ways. Some of the most common symptoms include:

    – Shock and numbness

    – Overwhelming sadness

    – Tiredness or exhaustion

    – Anger – towards the person you’ve lost or the reason for your loss

    – Guilt – this could be due to many things, including not being with the person when they died, not saying something to them, or not being able to stop your loved one dying.

    These feelings may not be there all the time and powerful feelings may appear unexpectedly.

    For more details click here.

    Looking after yourself following a bereavement

    • Take care of your wellbeing: make sure you get enough sleep, eat regular meals, rest and relax.
    • Be clear on expectations: make sure you know what is expected of you and whether it is realistic.
    • Take exercise: taking exercise, e.g. walking, running and cycling can help you relax and increase wellbeing.
    • Talk to others: make time to talk to your family and friends about how you’re feeling, or if you would find it easier contact Cruse 0808 808 1677.

    Explain to family and friends what they can do to help, don’t be afraid to ask for practical support.

    Try to keep to a regular routine of getting up and dressed and eating meals at the usual time, whether you are on your own or part of a family group. The structure will help, even if only a little.

    You may find you have days when you have more energy, and the grief isn’t as consuming – this is normal. Some people can feel guilty when this happens, but there is no need. It is all a normal part of grieving. Equally if you are really struggling that is also normal. Please don’t feel guilty or angry with yourself.

    What to say when someone is grieving

    It is normal to feel worried about saying the wrong thing to the bereaved, but it is more important that you say something than finding the perfect words. You may find the tips below useful:

    • It is important to acknowledge their loss and offer your condolences, saying how sorry you are that their friend or family member has died.
    • The bereaved may want to talk about the person and tell you stories, they may cry through these stories. You may find this really hard to hear but just being there and listening can be a great comfort. You can’t fix their pain but you can listen.
    • Don’t be afraid to ask more about the person who has died. Allowing the bereaved person to talk and share their feelings with you can make a real difference.
    • Ask if there is anything practical that you can do to help at that time.
    • You could also signpost the bereaved to services such as Cruse for them to access support.

    Helping children to cope with death

    Children and young people need to be given the opportunity to grieve as any adult would. But it is also important to remember that children and young people grieve in different ways. A child’s understanding of death and the nature of their bereavement will be different at different stages of development. Children will experience both physical and emotional reactions to death. Emotional reactions may include shock, denial, anger, depression, guilt. Physical reactions may include disturbed sleep, loss of appetite, challenging behaviour, and developmental delays.

    Useful links:

    NHS Children and Bereavement

    Children Bereavement UK Resources for children and young people

    Cruse Bereavement Care Helping children to cope with death – how to help a child or young child

    Some key points to remember concerning children, young people, and grief:

    • No bereaved child or young person will respond to the death of someone close in the same way.
    • Keep the structure of the bereaved child or young person’s day/night as routine as possible.
    • Allow the bereaved child or young person to say how they feel and do not be offended if they are angry with you or do not want to talk.
    • Give the bereaved child or young person the time to explore their grief and support them as they mourn.
    • Do not feel that you have failed if you need to seek professional help for the bereaved child or young person. You are doing the right thing.
    • Put in place appropriate boundaries if a grieving child or young person is hurting themselves or others and explain why such boundaries are necessary.
    • Do not dismiss a bereaved child or young person’s real or perceived illness.
    • Talk things through with them in an open and honest way, remembering to listen to the child or young person.

    What to do when someone dies

    Working out what to do first when someone dies can seem overwhelming. Besides letting family and friends know, there are several organisations you need to notify when a person has passed away. As well as arranging the funeral and dealing with the financial affairs of someone who has died.

    Useful links:

    Everyone responds to death differently there is no right or wrong way to respond. If you have experienced the loss of a loved one you may need to access professional support. Similarly, if you are supporting someone who has been bereaved you may need support for yourself, especially at this present time when there is so much in the news about death and dying and many of us are feeling anxious. You can access support from the services below:

    Where to get help:

    NHS

    Cruse Bereavement Care

    Dealing with Bereavement and Grief. Call the free helpline on 0808 808 1677 or email: helpline@cruse.org.uk

    British Psychological Society

    Coping with Bereavement

    Police Mutual Services

    Our Care Line Service provided by Health Assured can offer advice and information at the end of a phone, helping with a range of concerns including coping with a bereavement.  Take a look at the e-portal or download the APP.

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual

    Password: careline

    Joanne Palmer

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  • International Stress Awareness Week

    International Stress Awareness Week

    This article was published on 01 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    International Stress Awareness Week was created in 2018 to raise awareness about stress prevention.  This year marks 23 years since the establishment of Stress Awareness Day, which is held on the first Wednesday in November each year and has been since 1998.

    We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental and physical health problems or make existing problems worse.

    Many people are more stressed now than ever, for some this is due to the worry of the pandemic, for others its due to the increased cost of goods and services and for others its due to the worry of leaving the safety of their home with restrictions now being eased.

    Feeling stressed and worried is perfectly understandable as we are living through a time that we have never faced before. We have little control about the uncertainty of the future, which raises concerns and challenges for many of us.

    The long-time stress and worry of this situation may be making you feel overwhelmed and it’s important to put measures in place to reduce the stress you are feeling.

    International Stress Awareness Week is a great opportunity to take a moment to think about your own wellbeing and find out more on how to manage stress.

    Stress isn’t a mental health condition, but it can cause a mental health problem, like anxiety or depression or it can cause an existing one to get worse.  Stress can also affect you physically, it can cause headaches, insomnia, tiredness or stomach problems.

    What you can do to help manage worries and stress

    There are various steps you can take to cope with being under pressure, remember, different things work for different people.

    • Write down your worries and concerns – this may help process your thoughts and emotions. You can then read the worries back and try to think of them from a different perspective.
    • Keep a daily routine – our overall wellbeing relies on our daily routines, these also help with sleeping & eating patterns. This is why it’s important to ensure you and your family have structure in your day.  The routine can be simple everyday things like, getting up, going to bed and eating at the same times each day, listening to music, going for a daily walk.  They can also include things to look forward to, like visiting a local attraction or café at the weekend. 
    • Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.
    • Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.
    • Keep active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.
    • Stay healthy – as well as exercise it’s important to maintain a healthy diet and ensure you are getting enough sleep.
    • Talk to other people – friends, family & colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.
    • Do something you enjoy – spending time doing something you enjoy will take your mind off how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.
    • Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music or walking the dog.
    • Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.
    • Help others – think of others in your local community, who may need help with small tasks, like shopping or volunteer to help a worthwhile cause, like litter picking or the local food bank. People who help others tend to be more resilient.
    • Keep informed – whilst it’s important to keep up to date with the latest news, it can be overwhelming, so in order to manage any feelings of stress and anxiety consider only checking the news and social media once a day. Ensure you stick to trustworthy sources for the latest information.
    • Keep positive – it’s very easy to focus on the negatives of any situation. But it’s important to stay positive.  Think of all the things that are positive in your life and that you are grateful for, write down or say out loud 3 things that went well each day.  Use these positive statements to create a positivity jar with your family.
    • Try Mindfulness – mindfulness can help reduce stress, it can also give you the space to respond calmly under pressure. For more details click here.
    • Address some of the causes – where possible improve some of the issues that are putting pressure on you.
    • Accept the things you can’t change – it’s not easy but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

    Useful links:

    Joanne Palmer

    ,

  • Latest: International Men’s Day

    Latest: International Men’s Day

    This article was published on 01 Nov 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    This year, International Men’s Day themes for the Day are: Making a positive difference to the wellbeing and lives of men and boys and promoting a positive conversation about men, manhood and masculinity.  Wellbeing and health are topics that are often over-looked by men.

    It is vital that men start to feel more comfortable talking about their health and wellbeing.


    Physical Health

    The main physical health issues that men face are:

    Heart attacks strike men at younger ages than women. On average, a first heart attack strikes men at age 65. For women, the average age of a first heart attack is 72. It’s not entirely clear why middle-aged men have more heart attacks than women in the same age group. But historically higher rates of unhealthy habits, including smoking and stress, may be partly to blame.

    Men are 14% more likely to get cancer than women and 37% more likely to die from it. This is probably due to a higher risk of exposure to carcinogens, lack of awareness of risks and not going to see a doctor when symptoms develop.

    Testicular cancer tends to mostly affect men between 15 and 49 years of age. Typical symptoms are a painless swelling or lump in 1 of the testicles, or any change in shape or texture of the testicles. It’s important to be aware of what feels normal for you. Get to know your body and see a GP if you notice any changes.

    Prostate cancer is the most common cancer in men in the UK. It usually develops slowly, so there may be no signs for many years. Symptoms of prostate cancer do not usually appear until the prostate is large enough to affect the tube that carries urine from the bladder out of the penis (urethra).

    When this happens, you may notice things like:

    • an increased need to urinate
    • straining while you urinate
    • a feeling that your bladder has not fully emptied

    These symptoms should not be ignored, but they do not mean you have prostate cancer.  It’s more likely they’re caused by something else, such as prostate enlargement.  See a GP if you experience these symptoms.

    Diabetes is a lifelong condition that causes a person’s blood sugar level to become too high. There are 2 main types of diabetes:

    • type 1 diabetes – where the body’s immune system attacks and destroys the cells that produce insulin
    • type 2 diabetes – where the body does not produce enough insulin, or the body’s cells do not react to insulin

    Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2. Men are more likely to develop type 2 diabetes than women.

    For more details on men’s health click here

    Tips for staying healthy:

    • Drink less than 14 units of alcohol a week (equivalent of 6 pints of average strength beer).
    • If you smoke, STOP! On average a cigarette smoker will die 10 years younger than a non-smoker.
    • Eat at least 5 portions of fruit and veg a day.
    • Walk 10,000 steps a day.
    • If it comes in brown choose this over white (rice, pasta, bread).
    • Drink at least 2 litres of water a day.
    • Aim to do at least 150 minutes of moderate exercise a week.
    • Regularly have your cholesterol and blood pressure checked.
    • Aim to get 7-9 hours of sleep each night (or day if you are working nights).

    Mental Health

    Life has been tough for us all during the pandemic. Our daily lives have changed considerably with the months of lockdown and loss have had a huge impact on our mental health.  It’s great that we are starting to get back to normal, however, these changes may lead to you feeling anxious.

    If you are concerned about returning to the office after working from home click here to read our guide.

    If you’re not feeling great, you’re not alone. One in four people will experience some kind of mental health problem in the course of a year.  For many of us talking about mental health is difficult and often men find this even more difficult. It’s hard to put how you’re feeling into words. Remember you can be strong without being silent.

    As a police officer your role is to serve and protect, this means that you are less likely to ask for help, as you think it’s seen as a sign of weakness. We all need to stop thinking that talking about emotional or mental health is a sign of weakness. Police officers are dying because they aren’t asking for or getting help.

    Research has shown that emergency services workers are twice as likely as the public to identify problems at work as the main cause of their mental health problems, but they are also significantly less likely to seek help.

    Between 2015 and 2017 more than 20 police officers took their own life each year. That’s almost two a month*

    With a quarter of emergency service workers admitting to thinking about taking their own lives, the ‘Man up’ campaign through the Police Federation encourages officers to take each other’s mental wellbeing as seriously as they take each other’s physical safety, and questions whether we are too dismissive of a colleague who may be showing signs of mental health issues – something that has potentially fatal consequences. When you hear ‘Man Up’, think ‘Man Down’ offer help. For more details of this campaign click here.

    If you’re struggling with your mental health, help is available –

    Stress and anxiety are normal, especially in these uncertain times. It’s what we do about it that matters. There are various steps you can take to cope with being under pressure, remember, different things work for different people.

    Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.

    Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.

    Be active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.

    Talk to other people – friends, family and colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.

    Do something you enjoy – spending time doing something you enjoy will take your mind off how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.

    Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music or walking the dog.

    Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.

    Help others – people who volunteer in the community or for a worthwhile cause tend to be more resilient.

    Try to be positive – think of all the things you are grateful for, write down or say out loud 3 things that went well each day.

    Address some of the causes – where possible improve some of the issues that are putting pressure on you.

    Accept the things you can’t change – it’s not easy, but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

    For more details on looking after your mental health, read our guide here.

    To read our stress awareness guide click here


    Financial wellbeing

    Worrying about money can be extremely stressful and may lead to mental and physical health conditions.

    If you’re struggling with debt or finding it hard to manage your finances then we’re here to help.  Read our debt awareness guide here

    If you are struggling with gambling, call the National Gambling Helpline (24 hours) 0808 80 20 133 or read our guide here.

    Getting help with debt

    We’ve teamed up with PayPlan**, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

    They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

    Get free and confidential help to combat your debt, call PayPlan** on 0800 197 8433.

    *According to the Police Federation of England and Wales

    **PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562.

    Joanne Palmer

    ,

  • National Volunteers’ Week

    National Volunteers’ Week

    This article was published on Thu 27 May 2021. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Volunteers’ Week takes place 1-7 June every year. It’s a chance to recognise the fantastic contribution volunteers make to our communities and to say thank you.

    During an exceptionally difficult year, volunteers have played a key role in the pandemic response, people from all walks of life around the UK have taken the time to volunteer and make a huge difference in their communities.

    This week is a time for us to thank all volunteers for their invaluable contribution and also consider volunteering ourselves.

    Volunteering doesn’t just help others and the community but is has also shown to improve volunteers’ wellbeing too.

    It’s human nature to feel good after helping someone out. But volunteering can also help you gain valuable new skills and experiences, boost your confidence and be your chance to make a difference.

    People choose to volunteer for a variety of reasons. For some it offers the chance to give something back to the community or make a difference to the people around them. For others it provides an opportunity to develop new skills or build on existing experience and knowledge. Regardless of the motivation, by volunteering they are making a difference to the community.

    Volunteering is a hugely valuable and rewarding experience for the volunteers and the communities they support.

    There are many reasons to volunteer, including:

    Community – volunteering helps us giveback to those around us, particularly in the community we live or work in. When you volunteer you strengthen your community, improve the environment you live in, give something back to an organisation, make a difference to the lives of others and help others less fortunate or without a voice

    Volunteering enables people to play an active role in society and contribute to positive social change. Volunteers support vulnerable people in society and enable them to live a healthy and rewarding life. This could mean support with things we take for granted, such as practical help at home for disabled or older people, mentoring a care leaver and helping them to find their feet as an adult, or supporting a young mother struggling to provide for her children.

    Your mental health and self-esteem – volunteering also makes you feel good. In fact, a study has shown that not only is volunteering associated with increased happiness and lower depression, but it also reduces the risk of premature death.

    This is especially true if you enjoy volunteering and feel valued and part of a team. You will spend quality time away from work or your busy lifestyle and be in the moment. It may help you gain confidence and improve your self-esteem. Volunteering can also help to improve your mental health.

    Evidence suggest there are 5 steps you can take to improve your mental health and wellbeing. One of which is to give to others, research suggests that acts of giving and kindness and being part of community life can improve your mental wellbeing. For more details on the 5 steps to wellbeing click here.

    Action for Happiness list ten key ingredients for a happy and fulfilling life: giving, relating, exercising, awareness, trying out, direction, resilience, emotions, acceptance and meaning. Volunteering ticks most if not all of these boxes. For more details click here.

    Your Physical health – there are lots of different ways you can volunteer, but many of them involve physical tasks, like litter picking, dog walking for a local shelter, wildlife conservation and sports coaching, all of which will help keep you fit whilst you are also enjoying nature and the outdoors.

    There is lots of anecdotal evidence that volunteering has a positive impact on both your physical and mental health.

    Social – volunteering is a way to get a better understanding of people, cultures, places and organisations which can also lead to more social connections. Researchers believe that volunteering can extend a person’s life because humans thrive on social connections. Eye contact and smiling for example release the hormone oxytocin, which helps us handle stress better. Social interaction improves mental and physical health. When you volunteer you strengthen your social network, you make connections with the people you are helping, and you cultivate friendships with other volunteers. Volunteering creates stronger bonds between friends, family, and co-workers. People build closer relationships, better connections, and more powerful attachments to people when they work together.

    Personal Development – Volunteering is an opportunity to learn new skills, and can boost employment prospects. For some people, volunteering can be a route to employment, or a chance to try something new which may lead to a career change. Volunteering can also be a way of enhancing a CV, improving employment prospects, gaining an accreditation or using your existing professional skills and knowledge to benefit others.

    By volunteering in a specific profession you can gain valuable experience for a future career, for example, becoming a police special before joining the force.

    Values – volunteering can satisfy personal values or humanitarian concerns. For some people this can have a religious component. For instance, helping those less fortunate is a large part of Christianity and the concept of karma in Hinduism means those good deeds come back to you.

    People who volunteer, report a greater sense of purpose and meaning in their lives.

    Volunteering within the police service

    There are many volunteering roles within and connected to the police service, including the special constabulary, police chaplains, police service volunteers and our own FAO and AO’s.

    Police volunteering roles provide an opportunity to do something worthwhile in your spare time, making a real difference to your local police force and to your community.

    It allows you to become involved with policing and to be part of the policing family and to make a positive contribution to your area.

    For more details click on the links given below.

    Police Mutual FAOs and AO volunteers

    At Police Mutual we have volunteer Force Authorised Officers and Authorised Officers who represent Police Mutual customers within their own forces.

    Our volunteers are a vital part of the team and assist us hugely in promoting the financial wellbeing support we offer. Their assistance and advocacy are greatly appreciated.

    We would like to thank all of our FAO and AO’s you their continued support.

    Do you want to give something back and make a different with your spare time?

    Many serving and retired Police Service employees volunteer. If you’re interested in volunteering, here are some websites where you can find out more information:

    Joanne Palmer

  • Here for you during these difficult times… (updated)

    Here for you during these difficult times… (updated)

    This article was published on Thu 17 Dec 2020. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    During these unprecedented times, we understand you might be worried about how to contact us and keep in touch about your policies and plans.

    The majority of our colleagues are now working remotely. Because of this, we would ask that there are certain things you can do to help us provide you with the best service;

    • If you can, please switch from sending correspondence by post to emailing us. You can email us at administrationservices@pmas.co.uk for savings and investments or info@pmas.co.uk for insurance.
    • If you need to make payments, please do not send these in the form of a cheque. The easiest way to do this is over the phone by debit or credit card, or alternatively via bank transfer.
    • We will be sending our insurance renewal documentation by email rather than post. If we don’t have an email address we will contact you by telephone to obtain one. If you haven’t heard from us 21 days before your renewal date, please call us.
    • As we will be using email more frequently please remember to check your spam or junk folders more often, especially if you are expecting to receive renewal documents or other correspondence from us.

    Please contact us by telephone if you would like to talk to a member of our team about any of the points above. We will continue to do everything we can to support you and please keep checking our website for updates.

    Additionally, if you are experiencing difficulty making payments, we may have options available to help you. Please contact us on 01543 441630 or send us a message, if you’ve signed up to My Account. Alternatively, you can email us at administrationservices@pmas.co.uk for savings and investments or info@pmas.co.uk for insurance.

    Thank you from the team at Police Mutual.

    Joanne Palmer

  • Remembrance Day 2020

    Remembrance Day 2020

    This article was published on Thu 05 Nov 2020. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Police Mutual will be standing with the rest of the UK to mark Remembrance Day and to show our thanks to those who risked, and continue to risk their lives for us.

    Annual Remembrance Sunday services, parades and events may be cancelled due to the coronavirus pandemic disappointing many people, but the key part of Remembrance is taking a moment to recognise those who have given their lives protecting this country.

    History of the Royal Legion:

    Formed on 15 May 1921, the British Legion has been supporting Service men and women, ex-serving personnel and their families. They bring together four national organisations of ex-Servicemen that had established themselves after the First World War:

    • The National Association of Discharged Sailors and Soldiers
    • The British National Federation of Discharged and Demobilized Sailors and Soldiers
    • The Comrades of The Great War
    • The Officers Association

    Remembrance honours those who serve to defend our democratic freedoms and way of life. We unite across faiths, cultures and backgrounds to remember the service and sacrifice of the Armed Forces community from Britain and the Commonwealth.

    In 2020, we pay tribute to all the men and women who served and sacrificed their lives and to those continuing to fight today, to defend our nation. We remember the cooperation of the Commonwealth and Allied nations who stood shoulder to shoulder, to secure our freedom and to bring communities together today, to protect us all.

    History of the poppy:

    Lieutenant Colonel John McCrae, who fought in WW1, shortly after losing a friend in Ypres 1915, wrote his now famous poem after being moved from seeing poppies growing through the battle-scarred fields.

    In Flanders’ Fields – John McCrae:

    In Flanders’ fields the poppies blow
    Between the crosses, row on row,
    That mark our place: and in the sky
    The larks, still bravely singing, fly
    Scarce heard amid the guns below.

    We are the dead. Short days ago
    We lived, felt dawn, saw sunset glow,
    Loved and were loved, and now we lie
    In Flanders’ fields.

    Take up our quarrel with the foe;
    To you from failing hands we throw
    The torch; be yours to hold it high.
    If ye break faith with us who die
    We shall not sleep, though poppies grow
    In Flanders fields.

    The poem inspired an American academic named Moina Michael to adopt the poppy in memory of those who had fallen in the war. She campaigned to get it adopted as an official symbol of Remembrance. The red poppy symbolises both Remembrance and also hope for a peaceful future – which we continue to do. 

    Joanne Palmer

  • Financial Education mini-modules for our volunteers

    Financial Education mini-modules for our volunteers

    This article was published on Thu 01 Oct 2020. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    The first round of on-line Financial Education mini-modules that we provided exclusively for our Force Authorised Officers (FAOs) and Authorised Officers (AOs), is now complete.

    We ran 16 events in total throughout August and September and these were well attended by FAOs and AOs from all over the UK.
    The event subjects were:

    • Wellbeing Services from Police Mutual
    • Effective Cash Management
    • Managing Debt and Credit Scores
    • Protection, Wills and Estate Planning

    We ran a short survey after each event and the comments were really encouraging and included:

    “Very helpful to know what services are available to signpost our members when future enquiries are received”

    “Immediately after the workshop I engaged our Wellbeing and Mental Health lead directly to tap into the resources and include in future planning”

    “Will share what Police Mutual can offer with my colleagues
    A really useful overview. “

    “The Health Assured app was new to me and again very useful Good to have an understanding of which debt to clear first “

    “Very good idea to keep us all informed and reminded of what is available to our members. A very informative 30 minutes well delivered by Faye”

    “It was great to meet you and put some faces to names. We hope to see you again soon as we will be running some of these modules again and we are also developing some new modules which should be ready soon.”

    Joanne Palmer