• World Wellbeing Week

    World Wellbeing Week

    This article was published on Thu 10 Jun 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

    • Your overall wellbeing is fundamental to how fulfilled your life feels. Positive wellbeing improves your resilience and will help you overcome difficulties and life’s challenges. A parent’s wellbeing will have an effect on their child’s. So ensuring you look after your wellbeing is vital.

      Now in its third year, World Wellbeing Week is an ideal time to think about your overall wellbeing.

      Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing:
    • Connect
    • Be active
    • Give
    • Learn
    • Take notice


    For more details on the 5 steps to wellbeing click here.

    Connect
    Connecting with the people around you, your family, friends, colleagues and neighbours are key to your overall wellbeing. These relationships will support and enrich you.

    This has been particularly important and challenging during the pandemic. Good relationships are important for your mental wellbeing. They can help you to build a sense of belonging and self-worth, give you an opportunity to share positive experiences and provide emotional support and allow you to support others.

    Be active
    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.

    According to the charity Mind, regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for slowing age-related cognitive decline.

    Being active is not only great for your physical health and fitness, it can also improve your self-esteem. Setting goals or challenges and achieving them, causes chemical changes in your brain, which can help to positively change your mood.

    For more details on looking after your physical health read our physical health guides here and our wellbeing and workout guide here.

    Give
    Giving to others is a great way to boost your wellbeing. We know that it can give a sense of purpose and create feelings of positivity.

    It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

    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. If you are interested in volunteering read our guide here.

    Giving Blood is another way to help others and save lives.

    Learn
    Research shows that learning new skills can improve your mental wellbeing by boosting self-confidence and raising self- esteem, helping you to build a sense of purpose and helping you to connect with others.

    Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

    Some of the things you could try are learning a language or new craft, cooking a new recipe, tackling a DIY project or setting up a book club.

    Take notice
    Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

    This is often called Mindfulness, which can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges. Read here for more information about mindfulness.

    Emotional
    The pandemic has made many of us feel anxious and stressed. Its great that restrictions are starting to ease across the UK and we are starting to come out of lockdown, but these changes may lead to your feeling anxious about leaving the safety of your home.

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

    Physical exercise can help take our minds off these feelings. But it’s important to keep mentally fit as well.

    We might feel fine, but everyday stress can creep up on us. If underlying stress isn’t taken care of, it can lead to mental and physical health issues.

    Taking care of your mental health is as important as taking care of your physical health. According to Mind, mental health problems affect around one in four people in any given year.

    If you are feeling anxious for long amounts of time and it’s affecting your day and your mood, help is available, see useful links below.

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

    To read our stress awareness guide click here.

    Sleep
    Its common knowledge that a good night’s sleep makes us feel better. An average of 8 hours will replenish all of our energy stores. What’s more, this downtime helps protects us from infection, providing a shield for our immune system.

    Here are some tips of getting a good night sleep:

    • Cut out the caffeine earlier: try to avoid tea, coffee and fizzy drinks after 2pm to get a better night’s sleep.
    • Switch off the screens: the blue light emitted from these suppresses the secretion of melatonin (a sleep-inducing hormone) so switch off 2 hours before bed, try reading a book instead.
    • Set the right temperature: this is between 15°C – 19°C, according to org.
    • Remove all distractions: blackout blinds will block out light pollution from the street and wax earplugs can remove most outside noise.

    For more information, read our sleep guide here.

    Financial
    Staying in control of your day-to-day finances will help you ensure you have enough money to meet your needs which will lead to long term security and financial freedom to make choices that allow you to enjoy life.

    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 November 2019 around one in eight officers were seeking financial support to cover living costs.

    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.

    It’s not always easy to talk about money worries but if you’re struggling financially it’s important to take action. If you’re worrying about money there are things that you can do to get your finances back on track, read our let’s talk money guides here.

    For more information relating to your wellbeing and the support that is available you may find the links below useful.                                  

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

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual Password: careline

    Download the Health Assured App and register today – your code is MHA107477

    *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.

    PMGI Limited, trading as Police Mutual is authorised and regulated by the Financial Conduct Authority. Financial Services Register No. 114942. Registered in England & Wales No.1073408. Registered office: Brookfield Court, Selby Road, Leeds, LS25 1NB. For your security, all telephone calls are recorded and may be monitored.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Mental Health Awareness Week

    Mental Health Awareness Week

    This article was published on Fri 30 Apr 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

    Mental health problems can affect anyone, any time of the year, but mental health awareness week is a great time to show your support for better mental health and looking after your own wellbeing.

    Hosted by the Mental Health Foundation, the theme for Mental Health Awareness Week, 10 -16 May 2021 is ‘Nature’.

    Access to nature is crucial for our mental health and millions of people re-discovered this during the lockdowns both this year and last. For more details of the week click here.

    The Week is an opportunity for people to talk about all aspects of mental health, with a focus on providing help and support.

    According to research by Mind of over 16,000 people, more than half of adults and over two thirds of young people said their mental health got worse during lockdown. Many people developed new mental health problems as a result of the pandemic and, for others with existing mental health problems, these have gotten worse.

    The past months have brought challenges and worries for us all, but especially for frontline key workers and health-care workers, who have the added worry of bringing COVID-19 home with them to their families.

    It is expected that the need for mental health and psychosocial support will substantially increase in the coming months and years.

    Taking care of your mental health is as important as taking care of your physical health. Mental health problems affect around one in four people in any given year. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder.

    Take action to get the best out of the ‘new normal’, it may be hard but we all still need to live in the best way we can during these unusual times. This may be creating your own routine of things you enjoy doing, running, cycling, binging on Netflix, helping others in the community or learning a new skill, it doesn’t really matter what it is as long as you feel like you are achieving something and spending time looking after your own physical and mental wellbeing. For more information on looking after your mental health during the pandemic click here to access our guide.

    It is important that we all as individuals do what we can to look after ourselves and each other. You may have concerns about how others are coping with the current situation. Starting a conversation with someone around their mental health can feel daunting. You may be worried that you will say the wrong thing but remember saying nothing is far worse. For more details on supporting others during the pandemic click here.

    Like adults, children will respond to the current situation in different ways, such as being more clingy, anxious, withdrawn or angry. 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 children during the pandemic click here.

    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.

    Exercise: regular exercise can boost your self-esteem, can help you concentrate, relax and increase your overall wellbeing.

    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.

    Avoid alcohol: The numbing effects of drinking are only temporary and can often lead to mental health issues. It’s advised that if you do drink, that you stay within the governing bodies recommended unit guidelines.

    Keep in touch: it’s good for you to catch up with friends and family face to face or over the phone

    Take a break: a change of scenery or pace is good for you

    Do something you’re good at: enjoying yourself can help beat stress

    Care for others: supporting others uplifts you as well as them

    Ask for help: If at times, life gets too much for you, it’s important that you speak to someone, this may be a family member or trusted friend, your GP or a professional organisation, see the list at the end of this guide for details.

    Making positive change is more important than ever, especially during uncertain times, but it’s difficult to know where to start. Do one thing today, whether it’s going for a walk, learning a new skill or doing something creative, taking the first steps to getting support for yourself, or reaching out to someone else, take the opportunity to do one thing this Mental Health Awareness week.

    Whatever you’ve been through this year, Mental Health Awareness Week is a chance to make a positive change for your mental health.

    5 steps you can take to improve your mental health

    Evidence suggest 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. This may be more difficult at the moment, but still try to connect with others by video call or on a social distanced walk.
    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.

    Where to get help:

    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. To take a look at the e-portal or download the App.

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual

    Password: careline

    Download the Health Assured App and register today using the code MHA107477.

    PayPlan

    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

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Stress Awareness

    Stress Awareness

    This article was published on Thu 01 Apr 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

    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 due to the worry of the Coronavirus pandemic. Feeling stressed and worried is perfectly understandable as we are living through a situation that we have never faced before.

    We may be feeling more emotions than we did prior to the pandemic, which could include anxiety, irritability, sadness, confusion or anger. As we are hopefully coming out of lockdown in the next few months, you may also be feeling hopeful for the future but also apprehensive about back to normal. You may even have all of these rollercoaster of emotions in the same day. Remember this is perfectly normal, so try not to be too hard on yourself.

    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 our 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.

    Dealing with change is hard for everyone and can be extremely stressful, for more information on handling change and improving your resilience read our guide here.

    Useful links:

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • World Health Day – 7 April 2021

    World Health Day – 7 April 2021

    This article was published on Thu 01 Apr 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

    World Health Day is an awareness day organised by the World Health Organisation.  This year they have chosen the campaign ‘to build a fairer, healthier world.’ 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 physical health guide here and our wellbeing & workout guide here.

    Nutrition

    Being overweight can cause various health concerns and according to Cancer Research UK, overweight and obesity is the 2nd 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 nutrition 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.

    Dealing with change is hard for everyone and can be extremely stressful, for more information on handling read our change and improving your resilience guide here.

    Mental Health

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

    Evidence suggest 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. This may be more difficult at the moment, but still try to connect with others by video call or on a social distanced walk.
    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 November 2019 around one in eight officers were seeking financial support to cover living costs.

    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.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • International Day of Happiness – 20 March

    International Day of Happiness – 20 March

    This article was published on Fri 05 Mar 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

    Recognising the pursuit of happiness as a fundamental human goal

    March 20 is the International Day of Happiness and this year’s theme is Keep Calm. Stay Wise. Be Kind, focusing on finding positive ways to look after ourselves and each other. Since 2012 this day’s aim is ‘To promote happiness as a universal goal and aspiration in the lives of human beings around the world’.

    We all want to lead a happy life and want the people we love to be happy too. But as a society we are not giving this enough priority. Our actions and choices can affect our happiness. What makes us happy has less to do with our money or possessions and more to do with our attitudes and relationships with other people. 

    According to Action for Happiness there are 10 key areas in which we can take practical action to boost our happiness and to help prevent depression and anxiety.

    GREAT DREAM – 10 keys to happier living

    • Giving– Do kind things for others
    • Relating – Connect with other people
    • Exercising – Take care of your body
    • Awareness – Live Life mindfully
    • Trying out – keep learning new things
    • Direction – Have goals to look forward to
    • Resilience – Find ways to bounce back
    • Emotion – Look for what’s good
    • Acceptance – Be comfortable with who you are
    • Meaning – Be part of something bigger 

    Take the Action for Happiness Pledge

    “I will try to create more happiness and less unhappiness in the world around me”

    What to do if you aren’t happy

    • Find 3 good thing each day
    • Thank the people you’re grateful for
    • Look for the good in those around you
    • Bring mindfulness into your day
    • Find your strengths and focus on them
    • Get help if you’re struggling

    Police Mutual Products & Services

    If you are struggling to be happy because of money worries, 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.  If you don’t want to talk on the phone contact them using their online form. www.payplan.com

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Choose to challenge on International Women’s Day 2021

    Choose to challenge on International Women’s Day 2021

    This article was published on Tue 02 Mar 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

    Marked every year on March 8th, International Women’s Day (IWD) is the day the world takes a moment to celebrate the achievements of women and make a stand for women’s equality.

    Each year has a theme and the theme for 2021 is #ChooseToChallenge. The idea is that we are all responsible for our own thoughts and actions. So, as a collective we can choose to challenge and stand against gender inequality. By taking this stand, we can work together to create a fairer and more inclusive world to live in.

    There’s an online campaign inviting people to share a photo of themselves raising a hand. It symbolises the person’s commitment to challenge inequality, call out gender bias and help create a better world.

    You can participate by sharing your selfie on your own social media feed, using the hashtag #ChooseToChange.

    Over 100 years of female Police Officers

    Did you know it’s been over 100 years since the first woman Police Officer joined the Metropolitan Police? She took to the streets of London in 1919. It didn’t exactly open the floodgates, however. It took another four years until female Police Officers were allowed to make arrests. What’s more, it wasn’t until sixty-three years later, in 1986, that female officers were permitted to carry truncheons with which they could defend themselves while on duty!

    Times have changed, thankfully. A 2019[1] survey reported that there are over 37,000 female officers in the UK Police Force. And of course, in 2017 Dame Cressida Dick became the first woman to take charge of the Metropolitan Police as Commissioner.

    Police Mutual sponsors the British Association for Women in Policing (BAWP). BAWP exist to empower the strong, hardworking women of the Police. The organisation’s mission is to continue to ensure that women’s voices in policing are both heard and understood.

    You can find out more about BAWP here.

    You can learn more about International Women’s Day here.

    [1] https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/831726/police-workforce-mar19-hosb1119.pdf

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Time to Talk Day

    Time to Talk Day

    This article was published on Thur 28 Jan 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

    You can download this guide as a PDF

    Time to Talk Day is the day to get us all talking about mental health. This years’ time to talk day on 4 February may be different, but during the pandemic talking about mental health is more important than ever.

    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.

    This year’s focus of time to talk day is the power of small, because however you have a conversation about mental health, whether it’s a quick message to a colleague, a virtual cuppa, or a socially distanced walk and talk, it has the power to make a big difference.

    A small conversation about mental health has the power to make a big difference.

    Mental health problems affect one in four of us, yet many people can feel isolated, ashamed and worthless because of this. 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 may be just having a virtual cuppa or watching a film together.

    With the majority of children not currently going to school, they may be missing their friends and struggling with home schooling. Like adults, children will respond to this situation 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 children during the pandemic click here.

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

    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 on helping yourself:

    • 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: nutrition is now more important than ever, having a balanced diet helps to ensure we have the correct nutrients.
    • 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 on a video call or over the phone.
    • 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.
    • Get the best out of the ‘new normal’: it may be hard but we all still need to live in the best way we can during these unusual times. This may be creating your own routine of things you enjoy doing, running, cycling, binging on Netflix, helping others in the community or learning a new skill, it doesn’t really matter what it is as long as you feel like you are achieving something and spending time looking after your own physical and mental wellbeing.

    For more information on looking after your mental health during the pandemic click here to access our guide.

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

    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 November 2019 around one in eight officers were seeking financial support to cover living costs.

    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

    Police Mutual Care Line Service

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

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • Children’s Mental Health Week

    Children’s Mental Health Week

    This article was published on Thu 28 Jan 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

    You can download this guide as a PDF

    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 Express Yourself and will be running during 1 to 7 Feb. This week is about finding ways to share feelings, thoughts and ideas through creativity. Finding a way for children to feel good about themselves. For more details of Children’s mental health week, 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 every day 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 stay mentally well include:

    • being in good physical health, eating a balanced diet and getting regular exercise
    • having time and the freedom to play, 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 school work 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.

    During the Coronavirus Pandemic children and young people need more emotional support than ever.

    It’s important to minimize the negative impact the pandemic is having on your children. You can do this by explaining the facts to them, answering their questions truthfully and being there to support them.

    Like adults, children will respond to the current situation in different was, such as being 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 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 you children’s questions truthfully and let them know the facts about the situation. It is common for children to have misunderstandings about traumatic events so encourage them to ask lots of questions, so you can correct any confusion. If you don’t know the answer to a question they ask you, explain this to them 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 be concerned. Let them know that bad things can happen, but they don’t happen 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 a number of 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.

    Organisations that can help


    Useful links:

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • National Stress Awareness Month – April

    National Stress Awareness Month – April

    This article was published on Thu 26 Mar 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

    Stress Awareness Month has been held every April since 1992.

    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 health problems or make existing problems worse.

    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, tiredness or stomach problems.

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


    What you can do to help with stress

    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 & 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.

    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.


    Police Mutual Products & Services

    Police Mutual offer a range of wellbeing support services, for more details check out the For You pages on our website at www.policemutual.co.uk

    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 emotional support. To talk to someone please call 0800 028 1708 or take a look at the e-portal –

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual

    Password: careline

    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

    Police Mutual Assurance Society Limited, trading as Police Mutual, is an incorporated friendly society. Registered office: Alexandra House, Queen Street, Lichfield, Staffordshire, WS13 6QS. Authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer

  • International Day of Happiness – 20 March

    International Day of Happiness – 20 March

    This article was published on Thur 27 Feb 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

    Recognising the pursuit of happiness as a fundamental human goal

    March 20 is the International Day of Happiness and this year’s theme is Happier Together, focusing on what we have in common, rather than what divides us. Since 2012 this day’s aim is ‘To promote happiness as a universal goal and aspiration in the lives of human beings around the world’.

    We all want to lead a happy life and want the people we love to be happy too. But as a society we are not giving this enough priority. Our actions and choices can affect our happiness. What makes us happy has less to do with our money or possessions and more to do with our attitudes and relationships with other people. 

    According to Action for Happiness there are 10 key areas in which we can take practical action to boost our happiness and to help prevent depression and anxiety.

    GREAT DREAM – 10 keys to happier living

    • Giving– Do kind things for others
    • Relating – Connect with other people
    • Exercising – Take care of your body
    • Awareness – Live Life mindfully
    • Trying out – keep learning new things
    • Direction – Have goals to look forward to
    • Resilience – Find ways to bounce back
    • Emotion – Look for what’s good
    • Emotion – Look for what’s good
    • Acceptance – Be comfortable with who you are
    • Meaning – Be part of something bigger 

    Take the Action for Happiness Pledge

    “I will try to create more happiness and less unhappiness in the world around me”

    What to do if you aren’t happy

    • Find 3 good thing each day
    • Thank the people you’re grateful for
    • Look for the good in those around you
    • Bring mindfulness into your day
    • Find your strengths and focus on them
    • Get help if you’re struggling

    Police Mutual Products & Services

    If you are struggling to be happy because of money worries, 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.  If you don’t want to talk on the phone contact them using their online form. www.payplan.com

    If you just want someone to talk to about emotional issues then call our Care Line Service provided by Health Assured. You can access advice and information at the end of a phone, helping with a range of concerns including emotional support.  To talk to someone please call 0800 028 1708 or take a look at the e-portal –

    Health & Wellbeing e-portal

    https://healthassuredeap.co.uk

    Username: policemutual

    Password: careline

    Police Mutual offer a range of wellbeing support services, for more details check out the For You pages on our website at www.policemutual.co.uk

    Police Mutual Assurance Society Limited, trading as Police Mutual, is an incorporated friendly society. Registered office: Alexandra House, Queen Street, Lichfield, Staffordshire, WS13 6QS. Authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority.

    Want to learn more? Access our wellbeing hub here.

    Joanne Palmer