7 April 2025

Stress Awareness Month is held each April, to increase public awareness about both the causes and cures of stress. This year The Stress Management Society has chosen the theme ‘Lead with Love’. For more details clickhere.

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.

Millions of people around the UK are experiencing high levels of stress if you are one of them, it may be damaging your health.

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.

Individually we need to understand what is causing our personal stress and learn what steps we can take to reduce it for ourselves and those around us. National Stress Awareness month is a great opportunity to take a moment to do this and think about our own wellbeing.

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.

• Breathing exercises – stop and take a breath, learn a new breathing technique like box breathing or baby breath.
• 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. They can also include things to look forward to.
• 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.
  • To read our sleep guide click here
  • To read our Healthy Eating guide click here
• 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 00or 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 a situation. But it’s important to stay positive. You could also think of all the things 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.
• Be kind to yourself – don’t be too hard on yourself, look for positives in your life and make time for self-care.

Useful links:

• NHS
• Mind
• Mental Health Foundation
• Stress Management Society
• Anxiety UK
• World Health Organisation

Worrying about money

Worrying about money can be extremely stressful and may lead to mental health conditions. Police Mutual are here to help. We want to break down the stigma surrounding debt and get people talking about money.

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

*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, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

2 April 2025

Every 2nd April is World Autism Awareness Day.   The purpose of this day is to increase understanding of autism across the world and help reduce stigma and discrimination that may occur against those with autism and their carers.

Autism is something you are born with, it is usually identified in early childhood, but can also be diagnosed later in life too.

Early intervention, therapies and education will help that person lead a full life. Some people will need support to help them with certain things and it’s important to get this support from an early age.

Autism is part of who a person is, their brain works in a different way from other people.

Every individual has a unique and meaningful contribution to make to society. According to Beyond Autism there are around 700,000 autistic people in the UK.  Autism is 3 times more prevalent in boys than girls. Signs of autism in girls can present themselves differently and as a result can be misdiagnosed or missed, leading to a late diagnosis, this may even be as an adult.

Autism affects how a person communicates and experiences the world. It is complex and can affect a person’s sensory processing, relationships, and social and communication skills.  It affects each person differently and is therefore often described as a spectrum. Some autistic people need little or no support. Others may need help from a parent or carer every day.

Autistic people often have other conditions, such as:

• Attention Deficit Hyperactivity Disorder (ADHD)
• Dyslexia and Dyspraxia
• Insomnia
• Anxiety
• Depression
• Obsessive Compulsive Disorder
• Epilepsy

Communication

Communication can be a challenge for some autistic people. They may find it hard to read body language, understand peoples’ emotions, and find it difficult to respond to others. Processing time is often affected so it may take an autistic individual longer to react in conversations.

We all use a mix of verbal, gesture, body language and more to communicate. For some people alternative communication methods help them to communicate. Some autistic people will have their own preferred method of communication, just as everyone does, however this can be more important to someone with autism as it can help them to understand and be better understood, making them feel heard. They may communicate vocally, or they may use other systems such as signing or a voice output device. Here are some things you can do to support them:

• Observe how the person chooses to interact and how long it takes them to process what you are saying or doing. You can then adjust your communication.
• Use their name to make sure they know you are talking to them directly.
• Make sure any instructions are short and clear to avoid overloading with information.
• Be mindful of noisy environments as this may affect how a person processes information.
• Avoid using figurative language.
• Talk slowly so they have more time to process.
• Be clear on what you are asking and avoid asking open-ended questions.
• If the person you are talking to finds visuals easier to understand, try to use these where possible.

Autistic people may display different behaviours to try to communicate their needs, wants or feelings. Some of which can be perceived as challenging and may even affect their wellbeing. It is important to understand why behaviours that challenge happen so that the right support can be given. 

Understanding behaviour

Autistic people may have behaviours which appear unusual to some. There is nearly always a reason behind these behaviours, it could be that the individual is using it in order communicate or as a coping strategy.

They may also have repetitive movements such as hand flapping or making sounds. These are often calming for the individual when they feel stressed. 

They can experience under or over sensitivity to sounds, touch, smells, pain, light or temperature. Over-stimulating may cause stress and under-stimulating may lead to a person increasing their sensory input by turning the volume up or getting closer to smells. 

When stress or anxiety builds up it can lead to behaviours that challenge. This may take many forms including screaming, kicking, running away, or ceasing communication.  

These behaviours are often the result of an individual being overwhelmed and can occur when a person is finding it difficult to communicate.

Tips to better understand behaviour:

• Personalisation – Every person is different. What works for one person may not for another, different approaches may be needed.
• Communication – Before trying to change a behaviour analyse the reason. Why are they behaving like this? What might they be trying to communicate?
• Self-stimulatory behaviour – All behaviour serves a function for the individual. If behaviour isn’t causing harm or creating a barrier to learning, don’t try and change it.
• Routines – Routines and planning can often ease anxieties. Helping map out bedtime or getting ready for school can often reduce behaviours that perceive to challenge. Use visuals to help make this easier.  Changes to routine, big or small, can be hard to process. Where possible, planning ahead can help reduce any confusion or anxiety that the disruption may cause. 

Positives

There are many positive features of autism including:

• Passionate
• Detail orientated – thorough and accurate
• Focused – great concentration and less likely to be distracted
• Analytical and methodical approach
• Unique thought processes
• Great observational skills
• Creative – distinctive imagination and expression of ideas
• Memory – excellent long-term memory and superior recall
• Tenacity determination and Resilience – will challenge opinions
• Straightforward, direct, and honest
• Reliable and committed
• Innovative
• Accepting of difference – less likely to be judgmental
• Expertise – in-depth knowledge & high level of skills
• High levels of integrity
• Dedicated and loyal
• Strong adherence to rules
• Not afraid to be themselves

Everyone is different and no one will identify with every one of these positive features. 

Don’t try to change, try to understand.

People with autism spectrum disorders have specific characteristics, behaviours, tastes, and ways to do things. The key is to understand the way they see the world without trying to make them change.

Available Support:

• Beyond Autism
• National Autistic Society
• The Brain Charity
• NHS

7 April 2025

World Health Day is an awareness day organised by the World Health Organisation. This year they have chosen the campaign ‘Healthy beginnings, hopeful futures’. For more details click here.

World Health Day is celebrated annually, and each year draws attention to a specific health topic of concern to people all over the world.

It is an ideal time to think about your own health and of those close to you.

Your overall wellbeing is fundamental to how fulfilled you feel and comprises of all aspects of life, including, financial, social, emotional, and physical wellbeing. Positive wellbeing improves your resilience and will help you overcome difficulties and life’s challenges.

Physical Health 

Research shows that being sedentary is bad for your health, so ensure you keep active. Exercise helps both your physical and mental health, so it’s important to stay active.

A few hours of gentle exercise a week will release endorphins that make you feel energised. This could be as simple as a walk, a run, a cycle ride, dancing or even some gardening. In simple terms exercising makes you feel good.

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

Sleep

When you’re well rested, you think more clearly, feel better, and have more stamina and energy.

But many people don’t get the 7-9 hours of sleep that doctors recommend. Lack of sleep, even for a few days, can leave you feeling irritable, frustrated, and forgetful. Regular poor sleep can put you at risk of serious medical conditions, including obesity, heart disease and diabetes and it may shorten your life expectancy.

We spend about a third of our lives asleep. Sleep is essential, it is as important to our bodies as eating, drinking, and breathing, and is vital for maintaining good mental and physical health.

Sleeping helps us to recover from mental as well as physical exertion.

For more details, read our sleep guide here.

Stress Awareness

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.

It’s important to put measures in place to reduce any stress you are feeling and to take a moment to think about your own wellbeing and find out more on how to manage stress. For more details, read our stress awareness guide here.

Nutrition

Being overweight can cause various health concerns and according to Cancer Research UK, overweight and obesity is the second biggest cause of cancer. Keeping a healthy weight reduces the risk of 13 different types of cancer. Diabetes and heart disease are also other conditions that you have a higher chance of developing if you are obese.

It is therefore important to ensure you are eating a balanced diet. For more details, read our healthy eating guide here.

Mental Health

It’s important that you take care of your mind as well as your body.

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

1. Connect with other people – Good relationships are important for your mental wellbeing.
2. Be active – this is great for both your physical and mental wellbeing.
3. Take notice – paying more attention to the present can improve your mental wellbeing. Click here to try mindfulness.
4. Learn new skills – continued learning though life enhances self-esteem and encourages social interactions and a more active lifestyle.
5. 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.

It’s as important to look after your mental health as it is your physical health. For more details, read our mental health guide here.

Don’t be afraid to ask for help if your mental health is starting to deteriorate or you’re struggling to cope.

Financial health

Money worries are not just a financial problem they can cause relationships problems, people to lose homes and families to break down. People from all walks of life can end up in debt for many

different reasons, like divorce, redundancy, ill health, or bereavement.  It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action.

For more details, read our debt awareness guide here.

Financial problems is one of the biggest worries that can negatively affect your mental health. According to the Police Federation’s annual Pay & Morale survey results published in 2023, 87% of respondents felt that they were ‘worse off’ financially than they were five years ago..

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems.

It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

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.

*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, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

12 March 2025

National No Smoking Day is observed every year on the second Wednesday of March, to encourage people over the world to quit smoking. No Smoking Day 2025 is on March 12^th, but you can quit smoking on any day of the year. The main purpose of this day is to spread awareness about the harmful health effects of tobacco consumption through cigarette and other modes.

Many people who quit smoking are surprised by how good they feel. 

They feel more relaxed, have more money, they look and feel better, their skin looks healthier, and they have more energy when they do something active like going for a walk or playing with their children, they no longer smell of smoke and they are not as worried about their health.

When you stop smoking, your lungs will start to repair, and you’ll start to be able to breathe easier. The sooner you quit, the sooner you’ll notice the positive changes to your body and health.

Some of the benefits will be felt almost immediately and in the long term the benefits will be lifesaving:

• After a day – Your oxygen levels will recover, and the harmful carbon monoxide level in your blood will reduce by half.
• After 2 days – Nicotine will be totally eliminated from the body and your senses of taste and smell will improve.
• After 3 days – Your breathing will become easier as the airways begin to relax. Your energy levels will also increase.
• After 2 to 4 weeks – Blood will pump through to your heart and muscles much better because your circulation will improve, meaning you can walk and run easier.
• After 3 to 9 months – Your lung function will improve by up to 10%, meaning any coughs, wheezing or breathing problems you have will improve.
• After 1 to 3 years – Your risk of having a heart attack will have halved compared to a smoker’s.
• After 10 years – Your risk of death from lung cancer will have halved compared with a smoker’s.

Other benefits

• You will have fresher breath and whiter teeth.
• Your skin might look younger and age less quickly.
• You might have more energy, feel less tired and get less headaches.
• Your immune system will find it easier to fight off colds and flu.
• It can improve your fertility.
• You will protect the health of your children, family and friends.

Smoking and your heart

The chemicals in cigarettes narrows the walls of your arteries. This reduces the space for blood to flow properly. If the arteries that carry blood to your heart get clogged, it can lead to a heart attack. If the arteries that carry blood to your brain get clogged, it can lead to a stroke.

Smoking can also affect your heart and blood vessels by;

• increasing your risk of blood clots;
• causing an instant rise to your heart rate;
• causing an instant rise to your blood pressure; and
• reducing the amount of oxygen delivered to the rest of your body.

You will save money – the average smoker can save around £2000 (depending on how much you smoke) a year by not smoking. To calculate how much you could save click here.

Stopping smoking tips

1. List your reasons to quit and when you are struggling and feel like you need to smoke, read through the reasons.

2. Tell people you’re quitting; your friends and family can then support you.

3. Use stop smoking aids, like nicotine patches and gum.

4. Have a plan if you are tempted to smoke; this should include someone you can talk to for support.

5. List your smoking triggers and how to try and avoid them.

6. Cravings usually last around 5 minutes.  Try to keep busy, which could help reduce these cravings.

7. Regularly exercise, as studies show that exercise reduces the urge to smoke, it also strengthens your heart and lungs.

8. If you have tried to quit before, remember what worked and learn from what didn’t.

9. Use support groups for help and advice.

10. Think positively.

Try using the free NHS Quit Smoking App, click here for more details.

It’s never too late to benefit from stopping smoking. According to the British Heart Foundation, on average, smokers who quit in their 30s will add 10 years to their life. Even quitting at 60 could add 3 years. Being a non-smoker can also improve your chances of being more physically active and healthier as you get older.

Switching from smoking to vaping

Studies so far show that vaping is far less harmful than smoking. So, your health could benefit from switching. You will need to stop using tobacco completely to get the full benefits.

Vaping or using e-cigarettes could help you stop smoking and are a popular stop smoking tool. Giving you the nicotine needed to help beat your cravings. Vaping can also feel similar to smoking, like holding a cigarette and breathing in.

Switching from cigarettes to vaping may also save you money.

Vaping is not risk-free. The long-term effects of vapes are still unknown, so people who have never smoked shouldn’t use them.

Further help and advice:

• Quit
• NHS
• British Lung Foundation
• British Heart Foundation

1 March 2025

Self-harm and Self-injury Awareness Day takes place every year on 1st March.

The purpose of the day is to reduce the stigma around self-harm, to make it ok to talk about and to raise awareness about the support available for those who self-harm.

Raising awareness leads to understanding and empathy.  It banishes judgement and fear and reduces the number of people who suffer in silence.  The day is about educating people who do not self-injure and reaching out to people who do.

Teenagers are the most likely group to self-harm.  According to the Mental Health Foundation 10% of young people self harm and most young people reported that they started to hurt themselves around the age of 12.  Anyone may self-harm regardless of their age, gender, race, or lifestyle choices. 

People who self-harm say that it helps them alleviate emotional numbness and releases tension.

Self harm is a coping strategy that helps people to manage their emotional hurt or stress.  There are many reasons why someone may self-harm.  It may be to help them regain a sense of control or a sense of feeling, to express their internal pain, as an act of self-punishment or as a form of expression. 

Self-harm can take many different forms and behaviours that are not in our best interests, including;

• cutting;
• burning skin;
• punching or hitting;
• scratching or pinching;
• poisoning;
• over-eating and under-eating;
• biting;
• Inserting objects into your body;
• overdosing;
• exercising excessively;
• pulling your hair; and
• getting into fights where you know you will get hurt.

It’s important to talk about self-harm so we can understand what it is, why people might do it, how they can do it safely and how they can access support.

It’s important to remember that self-harm is not about getting attention, people who hurt themselves frequently consider it a private thing and try to hide their behaviours.  It’s also not necessarily about suicide, even though some people who self-harm feel suicidal, many use self-harm to feel alive.

How to support someone

Use Self-harm and Self-injury Awareness Day to check up on a friend who might be struggling. Remind them that you are there for them. Sometimes, people can feel alone even when they are surrounded by friends.

It can be hard to know how to react if someone you know is self-harming, here is some advice on what to do:

Don’t Panic – learning that someone you care about is self-harming can be difficult, and may make you feel upset, confused or even angry. Don’t panic if you’re not sure how to react, often simply just being there is enough.

Listen – you may be worried about what to say, but you don’t need to say anything.  Just be there to listen.  Try not to jump to conclusions or make any immediate decisions.Allow the other person to speak without interrupting and without judgement. Self-harm may feel like the only way to express very strong and deep-rooted emotions for them. If someone opens-up to you this can be a huge breakthrough. 

Help them find support – when they are ready, help them find out about support services available to them. You may also support your loved one to make an appointment and offer to accompany them.  There are organisations available to help, details of which can be found in the support section below.

Offer long term support – some people self-harm for years as a way of dealing with difficult emotions or situations. So don’t expect a quick recovery. Most people don’t want to be defined by their self-harm, so don’t change how you behave towards them.

Supporting someone can be extremely difficult emotionally, you may feel overwhelmed or out of your depth. To try and reduce these feelings, it’s important to set boundaries and have support for yourself.  Be honest about how you’re feeling. If you’re feeling upset or struggling to cope, talk to someone.

Getting support for yourself

If you’ve been self-harming and you want to stop, there is help available for you. It’s important that you go at a pace that you’re comfortable with. To start your recovery:

Talk to a friend or family – try telling someone that you trust about your self-injuring.  The support of others is vital when you’re recovering.  They could even attend appointments with you whilst you’re getting help from healthcare professionals.

See your GP – if you don’t feel comfortable talking to someone you know, you may prefer to talk to a professional, like your GP. They can arrange for you to see a mental health professional for talking therapy, like Cognitive Behavioural Therapy (CBT) or prescribe medication.

If you are struggling and feel that you have no one to turn to, remember there are many organisations available to help you.  These can be found in the support section at the end of this guide. 

Ways of coping

Taking steps towards recovery may feel difficult, but with the right support recovery is possible.  There are many different things that you can do to cope.  Here are some strategies:

Distraction strategies:

• Distraction box – prepare a ‘distraction box’ containing things that help you cope with difficult urges. This could include old photos of happy times, crosswords or colouring books, scents, or herbal teas.
• Time – try the 10 mins rule, if you feel like you want to self-harm, try to postpone this for 10 mins.  For many self-harm happens when emotions are intense, so after 10 mins the intensity may have reduced.
• Alternatives – try other options to self-harm, things like:
  • Write down your feelings on some paper and rip it up.
  • Draw on yourself in pen. Visually this may help relieve your urge without cutting.
  • Put elastic bands on your wrists or ankles and flick them instead of self-harming.
  • Hit something soft, like a pillow or cushion.
  • Play loud music or sing/shout.
  • Take a bath.
  • Squeeze a piece of ice in your hand.
  • Keep busy, try cleaning, tidying, or gardening.
  • Use breathing techniques, like box breathing.

Self-help coping strategies:

• Diary – keep a diary to express how you are feeling.  This will also be helpful to monitor patterns, thoughts, and feelings.
• Pets – our pets give us unconditionally love and are great companions in difficult times. Being around animals is also proven to release endorphins, which can improve your mood.
• Exercise – physical exercise can help channel urges away from self-harming, this could involve a run, walk, or cycle ride.
• Mindfulness – try mindfulness techniques, concentrating on your surroundings. Mind have a lot of useful mindfulness techniques and tips here.
• Self-care – choose self-care over self-harm.  It is important that you are kind to yourself.  This may involve applying your favourite body lotion to the area of your body you might usually harm.  You could also try using essential oils.  Ensuring we have the correct nutrition, get enough sleep, and regularly exercise, will look after both your physical and mental health, which is why self-care is critical. Self-care isn’t selfish – it’s essential.

Coping techniques and strategies will be different for everyone, if one doesn’t work, then try a different one.

Support and help available

• NHS
• Samaritans
• Young minds
• Papyrus
• Harmless
• Mind
• Alumina
• Mental Health Foundation
• Heads above the Waves
• Self Injury Support Org
• Calm Harm
• Time to change
• Hub of Hope

Police Mutual Services

Our Care Line Service provided by Health Assured can offer advice and information, helping with a range of concerns including emotional support.

Download the My Healthy Advantage App and register today – your code is MHA107477

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.

To read more of our wellbeing guides take a look at our Wellbeing Hub here.

*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, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263

24-30 March 2025

Money worries are not just a financial problem they can cause relationships problems, people to lose homes and families to break down. People from all walks of life can end up in debt for many different reasons including divorce, redundancy, ill health, and bereavement.

It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action and debt awareness week is an ideal time to do this.

Why is Debt Awareness so important?

Debt can impact anyone, regardless of age, income level, or background. It’s not just a financial issue; it’s a mental and emotional one as well. Persistent debt can lead to stress, anxiety, and even depression, creating a cycle that can feel impossible to break.

By raising awareness, we can:

• Reduce the stigma surrounding debt and encourage people to seek help.

• Promote financial education to help individuals make informed decisions.

• Connect people with the right resources and support services.

Debt awareness week was first launched in 2014 by the debt advice charity StepChange. If you’re worrying about money, there are things that you can do to get your finances back on track.

For help on how to spend less click here to read our guide.

Below are some tips on how to improve your financial wellbeing:

• Take stock – where do you owe money and what are the interest rates.
• Work out your budget – what money do you have coming in, what do you need to pay for and what’s left for paying off debt. Use our budget calculator here to help you manage your money. Set yourself a daily spend limit based on how much disposable cash you have each month.
• If you’re looking to make savings – check that you’re not overpaying for your bills and utilities, where can you make savings, for more information use the link here.
• Set up a separate bill account – transfer an amount each month to cover the cost of all your household bills. This will give you greater control over your finances and you ensure you do not make late payments.
• Set yourself saving goals – saving regularly could provide you with a financial buffer for any unexpected bills or be used to save for short term purchases or long-term aspirations.
• Check your bank balance – regularly, so there are no nasty surprises.
• Review your mortgage – to see if you can reduce your monthly outgoings, check with your provider or an independent mortgage advisor.
• Review your insurance – Why not see if you could save money by changing your home or car insurance provider.
• Check your credit score – using one of the various companies available online including Experian, Equifax, or TransUnion. For more details on the impact of your credit profile click here to read our guide.

Understanding your debts and how much you’re paying back is important. No debt problems are unsolvable and the earlier you deal with them the easier they are to deal with.

Be aware of how you spend your money

Stick to the golden rule of borrowing: don’t go into debt for something that will last for less time than the amount borrowed takes to pay back.

Impact of debt on your mental health

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it can make it harder for them to manage their finances. According to the Money and Health Policy Institute report ‘a silent killer’ problem debt can also be linked to suicide.

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems.

It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Do I have a debt problem?

✔ I find myself using my credit card for essential purchases, like food and bills and the card balance is not cleared at the end of the month

✔ I’m constantly worried about managing my money

✔ I’m behind on my mortgage and can’t catch back up

✔ I am struggling to manage even the minimum payments on my credit card

✔ I’m being contacted about unpaid bills or missed payments

✔ I’m relying on quick fix short-term loans

✔ I’m borrowing from friends or family

Getting help

If you would like to talk to someone about debt, the following organisations are there for you:

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.

If you don’t want to talk on the phone, it is also possible to email them.

StepChange is a debt advice charity providing full debt help service across the UK. Online support is also available.

Citizens Advice provide a full debt and consumer advice service, many bureaux have specialist caseworks to deal with any type of debt.

National Debtline is a charity that provides free and independent debt advice. It also has resources to help people deal with their debts. Advice is available over the phone, online and via webchat.

*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, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263

Children’s mental health week is run through Place2Be, a children’s mental health charity that provides counselling, support, and training in UK schools.

The first Children’s mental health week was held in 2015 and was set up to highlight the importance of children and young people’s mental health.

This year’s theme is Know Yourself, Grow Yourself and will be running during 3rd to 9th February. This week is about encouraging young people to discover how getting to know who they are can help them build resilience, grow and develop. For more details click here.

According to Place2Be, around one in six children and young people have a diagnosable mental health problem, which may continue into adulthood. 50% of adults with lifetime mental health problems first experienced symptoms by the age of 14.

Like adults, the emotional wellbeing of children and young people is just as important as their physical health.  Good mental health will allow them to develop the resilience to cope with life’s ups and downs and to grow into well-rounded, healthy adults.

Growing up is not easy, and sometimes it’s hard for children to cope with what is going on in their life

Most children grow up mentally healthy, but surveys suggest that more children and young people have problems with their mental health today than 30 years ago. It’s suspected that this is probably because of changes in the way we live now and how that affects the experience of growing up.

Some of the mental health problems that can affect children and young people are:

Depression is more common in teenagers than younger children but affects more young people today than it did a few decades ago.

Self-harm is where somebody intentionally damages or injures themselves. It is a common problem amongst young people.

Anxiety can be triggered when changes happen in children’s lives, for example, changing schools. If anxious thoughts affect a child’s everyday thoughts and behaviour, they may need professional help.

Eating disorders is when you have an unhealthy attitude to food, types include anorexia nervosa or bulimia nervosa. The condition is most common in young women aged between 13 and 17.

Attention deficit hyperactivity disorder (ADHD) is a condition that affects your behaviour and those with it tend to be restless and struggle to concentrate.

Post-traumatic stress disorder (PTSD) is a disorder caused by an extremely frightening or stressful event or situation, for example, physical abuse, witnessing or being the victim of violence or extreme bullying.

Things that can help keep children and young people to stay mentally well include:

• being in good physical health, eating a balanced diet and getting regular exercise
• having time and the freedom to play, both indoors and outdoors
• being part of a family that gets along well most of the time
• going to a school that looks after the wellbeing of all its pupils
• taking part in local activities for young people
• feeling loved, trusted, understood, valued and safe
• being able to enjoy themselves
• being able to learn and having opportunities to succeed
• accepting who they are and recognising what they are good at
• having a sense of belonging in their family, school, and community
• feeling they have some control over their own life
• having the strength to cope when something goes wrong and the ability to solve problems

How to help your child

As a parent you can help your child by having an open relationship, which encourages your child to talk to you if they are troubled. Listening and taking their feelings seriously is the most important way you can help. They may just want you to listen or to have a hug, or they may want more practical help..

If you child’s negative feelings don’t pass over time, you may want to consider obtaining some professional help, initially talk to you GP and see what they suggest.

It’s also a good idea to talk to your child’s teacher at school, to establish if how they are feeling is affecting their schoolwork or friendships. They may have a school counsellor that your child can talk to. Different professionals often work together in Child and Adolescent Mental Health Services (CAMHS) run through the NHS.

Like adults, children will respond to situations differently.  Depending on what is bothering them, they may be more clingy, anxious, withdrawn, angry or agitated. Remember to listen to your children and re-assure them.  Keep routines where possible or create new ones, building in time for learning, play and relaxation. The best way to communicate to your children is by talking about worrying news with open, confident, clear, and truthful facts.

Here are some helpful tips:

• News – the important thing about seeing or hearing the news is balance. Don’t force children to watch or hear news or shield them from it. Discourage overexposure, small doses of real-life news are helpful, whereas large doses may have a negative impact on children.
• Questions – answer your children’s questions truthfully and let them know the facts about any situation. It is common for children to have misunderstandings about events so encourage them to ask questions, so you can correct any confusion. If you don’t know the answer to a question they ask you, explain you don’t know and then find out the answer and let them know.
• Support – make sure you are there to support your children and let them know they are safe and loved.
• Worry – let them know that it is normal to worry and that bad things happen, but not very often, so they do not need to be scared.
• Time – ensure you find the right time to talk about what is worrying your child. If your child starts asking questions at an inconvenient time explain to them that you would like to talk to them about it later and invite them to remind you, so they know you really are interested.
• Repetition – remember that children tend to repeat themselves when they are feeling uncertain or worried. They may need to ask the same question several times until they are feeling more reassured.
• Truthful – be as truthful as possible. It can be tempting, when children ask a direct or tricky question, to avoid it by bending the truth. This can be unhelpful when they are talking to others about what happened. It is often more helpful to be as honest as possible.
• Age appropriate – tailor the conversation to their age. All children have different temperaments and sensitivities. Their ability to understand the world, take in and react to bad news will depend on their age.

If you have more than one child, you might want to talk about the news with them individually and tailor what you say to their needs and level.

At the end of each day talk about the things in the day that you have been grateful for, it will very quickly become a habit and help children to find the positive, no matter how small, in even the worst of days.

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 2024 is on 11^th February and this year will be celebrated with the theme, Too good to be true? Protecting yourself and others from scams online. 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 conversations 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, including your own less positive experiences.  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. For more details, read our bullying guide here.

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.

Time to Talk Day is on 6th February. It’s run by Mind and Rethink Mental Illness, in partnership with the Co-op. For more details click here.

The day is about creating supportive communities by having conversations with family, friends, or colleagues about mental health. We all have mental health. By talking about it, we can support ourselves and others.

The more conversations we have about mental health the more barriers we can break down and the closer we’ll come to ending mental health stigma and discrimination.

Mental health problems affect one in four of us, yet it can lead to many people feeling isolated, ashamed, and worthless.

Time to Talk Day encourages everyone to be more open about mental health, to talk, to listen, to improve lives. Every conversation brings us a step closer to ending the feelings that too many of us experience.  Poor mental health can affect anyone, of any age, gender, or background.

Starting a conversation with someone around their or your own mental health can feel uncomfortable. You may be worried that you will say the wrong thing but remember saying nothing is far worse. You may have concerns about how others are coping with the current situation.

Here are some tips on helping others:

• Ask others how they are feeling.
• Ask someone twice how they are feeling, this will give them the opportunity to be honest and to realise that you genuinely want to know.
• Listen and don’t judge, it’s great that people are happy to talk to you about how they are feeling, so ensure you really listen to them.
• Ask how long they have felt this way.
• Ask if there is anything you can do to help.
• Ask what support they need. Provide them with details of professional organisations, who may be able to help.
• Treat them in the same way, don’t change the way you act towards someone once you are aware of their poor mental health.
• Little gestures can have a big impact, this maybe just going for a walk, watching a film, or just having a cuppa together.

The emotional wellbeing of children and young people is just as important as their physical health, just as it is for adults. Good mental health will allow them to develop the resilience to cope with life’s ups and downs and to grow into well-rounded, healthy adults.

Like adults, children will respond to situations in different ways, such as being more clingy, anxious, withdrawn, or angry. Try to respond to your child’s reactions in a supportive way, listen to their concerns and give them extra care and attention. Remember to listen to your children and re-assure them.

For more details on supporting your children’s mental health click here.

Time to Talk Day isn’t just about helping others, it’s also about thinking about your own wellbeing

According to the Police Federation, 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. So, during the pandemic it’s even more important to look after your own mental health when working on the frontline.

Here are some tips:

• Think about your purpose: be clear about why you are doing this job.
• Be clear on expectations: make sure you know what is expected of you and whether it is realistic.
• Keep your boundaries: establish clear boundaries between work and personal life, don’t take work home with you.
• Talk to colleagues: make time to talk to your colleagues about your experiences and share fears and concerns.
• Value your own family and relationships: while work is important, your family and relationships need to be valued.
• Keep active: regular exercise can boost your self-esteem, can help you concentrate, relax, and increase your overall wellbeing. This can be as simple as a regular walk, being outside in nature can also help improve your mental health.
• Get plenty of sleep: sleep helps regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions and an imbalance in those chemicals can result in us becoming depressed or anxious. Read our sleep guide here.
• Eat well: A balanced diet that is good for your physical wellbeing is also good for your mental wellbeing. Your brain needs a mix of nutrients to stay healthy and function well. Read our healthy eating guide here.
• Avoid alcohol: The numbing effects of drinking are only temporary and can often lead to mental health issues. Alcohol can also damage the immune system. Try to adopt positive
• coping strategies such as talking, going for a walk, or listening to music instead. If you do drink, try to stay within the recommended unit guidelines.
• Keep in touch: it’s good for you to catch up with friends and family.
• Take a break: a change of scenery or pace is good for you. Make sure you take time to relax and re-charge.
• Do something you’re good at: doing something you enjoy, and you are good at can give you the ‘feel good’ boost that everyone needs. Enjoying yourself can help beat stress.
• Care for others: supporting others uplifts you as well as them.
• Ask for help: sometimes you need help from others, so don’t be afraid to ask for help, from a family member or friend, your GP, or a professional organisation, see the list at the end of this guide for more details.

Mental health conversations have the power to make a big difference, but sometimes these conversations can bring up some difficult things that people may not have spoken about before. This might mean that they need some support.

It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

If you feel a loved one, colleague or you need additional support, contact a GP, a counselling professional or one of the organisations below:

• Samaritans
• Mind
• NHS
• AnxietyUK
• Mental Health Org

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.

*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, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263

World Cancer Day on 4th February, is a day that unites people, communities, and entire countries to raise awareness and take action.

World Cancer Day is led by the UICC, the Union for International Cancer Control. It is one singular initiative under which the entire world can unite together in the fight against the global cancer epidemic.  For more details click here.

Being diagnosed with cancer is likely to cause lots of worries and fears not just for yourself but also, for your loved ones. It’s scary, and you may be having all sorts of thoughts, including which treatment will I need, will I die, how will I look after my family, will I be able to work, how will I pay the bills, or you may just feel numb and not be able to think of anything. Everyone is different. You may feel out of control and experiencing high levels of pain.

When going through cancer treatment, it’s not just your body which is affected; it will also put a strain on your mental health. Having lengthy and intensive treatment can dominate your own and your families lives.

Worrying about the future, having to attend many hospital appointments, and maybe undergoing operations, not knowing how you’re going to feel each day, and even telling people that you’re going through treatment, can make some people very anxious.

Feeling anxious is an understandable response to the trauma you’re going through. The symptoms of which vary and may include an accelerated heart rate, trembling, nausea, muscle tension, inability to relax and insomnia.

When it comes to recovery, thinking about your mental health is as important as getting well physically.  So, don’t ignore your worries and make time to talk them through. Ensure you have a good support network of loved ones around you, as this is beneficial to your overall mood and progress. It’s also important to seek support from your GP or healthcare professional if you need it. Some cancer survivors develop PTSD, which will require specialist treatment.

Having cancer can be very hard to cope with. When you are trying to cope with an illness there is no right or wrong way to feel. Everyone is different and you will deal with things in your own way. Cancer Research UK have produced information here on how to cope emotionally with your illness.

Self-care

Your recovery is about you, so you should make yourself the priority. Keeping up a good, but gentle health regime will help. Making sure you’re getting the right nutrition, getting a good night’s sleep, and doing the things you enjoy in between treatment sessions is vital and can really make a difference.

You may struggle to do exercise but getting outside in nature and going for a short walk each day, can help reduce your anxiety levels and boost your mood. 

Feeling sick and tired after treatments is very common, so it can be hard to maintain a varied diet.  Foods like soups, or easy to eat and digest foods like bananas are a good option. It’s vital to keep your body hydrated with water, which may help combat any feelings of nausea or fatigue.

Where you can it’s important to live as normal life as you can whilst going through treatment.

Of course, cancer recovery is not necessarily straightforward. There will be dark, painful, and sad days, but worst of all, there will be scary days. The main thing to remember is to use the support available to help get you through, and to make yourself the priority.

For more information on managing cancer symptoms and possible side effects from treatment, including pain, sickness, and diet problems. Cancer Research UK have produced a ‘Coping Physically with Cancer’ guide, click here to read.

Supporting a loved one with cancer

When someone close to you is diagnosed with cancer it may feel overwhelming and you may struggle to know how you can help and support them. Explain this to them and ask them what you can do to support them.

Regularly reach out to them, send them text messages, give them a call, meet them for a coffee or dinner. Remember even though they are going through treatment, they are still the same person. 

If you are a close family member and can be physically present to support them, offer lifts to appointments or even to attend appointments together. Offer to sit in on telephone appointments or help them to organise their treatment schedule.

If you have the time to offer practical support, offer to do the food shopping, the ironing or walk the dog.

While someone suffering from a long-term illness may not want to be overcome with bunches of flowers, there are lots of other gifts you can send that may help to brighten their day or give them the boost they need. These could be items to help them sleep like pillow sprays, body creams or nutritious food items or a nice treat, like chocolate.

If you are part of a wider family or group of friends, it may be worth arranging who will do what, so as not to overload your loved one but to ensure they receive regular contact from you all.