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If you ever find yourself struggling to cope with things happening in the news, or in the world - you're not alone. How events in the news might impact our wellbeing We live in a complicated world. Over the past few years headlines have included the cost of living crisis, climate change, wars, natural disasters, coronavirus, terrorism, and political uncertainty. Some news highlights a difficult reality - like the existence of racism, poverty, and other kinds of inequality. Coverage can seem constant through 24-hour TV, news websites and social media. And for many of us these issues aren't only in the headlines - they impact our daily lives.  For example, we may feel: Anxious or worried about what an event means for us, or our loved ones Overwhelmed or stressed - especially when an event is dominating the news Angry or frustrated - for example about injustice Sad or upset Afraid or unsafe Hopeless or powerless about a situation we can't control Confused about what's happening, and who we can trust Pressured to always stay informed - and guilty when we can't Traumatised - as seeing other people experiencing violence or grief can bring up painful feelings and traumatic memories from our own lives Isolated, conflicted or suspicious of others - for example when other people hold opinions you don't share Unable to enjoy any media - like we can't use TV or our phones to help us relax any more, when we usually would Unable to switch off or stop scrolling - even though it might be making us feel worse Unsure how to talk about what's happening - especially to younger children Of course there are always positive and inspiring things happening in the world. And keeping informed about what's going on around us can feel useful and empowering. Events may affect each of us differently depending on our own views and experiences. There's no right or wrong way to feel. But if you're finding things hard, you might find the following tips helpful. Tips for coping with distressing news events Remember that different things work for different people at different times. If a particular suggestion doesn't work for you, be kind to yourself. You could try something else, or try again later. Set boundaries with your news habits Watching, reading or listening to the news is a helpful way to stay informed. And when a story is developing, it can be tempting to see what everyone else is saying on social media. But if that's making you feel worse, you might want to change your habits. You could try to: Set yourself limits, and try to stick to them - like only looking at the news at a certain time of day, or for a set amount of time Mute notifications from news websites and apps, so you only engage with the news when you choose to Tailor your social media - for example by choosing to view certain pages, but not scroll through timelines or newsfeeds Focus on factual content rather than opinions - even though the facts may still be difficult Seek out some positive or uplifting news stories, or scroll social feeds that make you feel good Remember it's not possible to keep up to date with everything, and it's ok to take a break if you need to. Focus on what you can control It might help to try to focus on what you can control – even if there aren't many things, or if they only feel small. To help focus your thoughts you could: Make a list of the things you can change, and the things you can't Try to notice positive things in your life that are staying the same, despite other things feeling uncertain Try to distract yourself from the things you can't control - for example with a relaxation exercise Take care of your overall wellbeing Taking care of ourselves is sometimes called practising self-care. Self-care means different things to different people. It can describe anything you do to look after your own physical and mental wellbeing. It's a way to build up your energy and strength. When you're feeling very worried or distressed, you may find it harder to sleep, exercise or take care of your diet. But even when lots of things feel out of control – you can decide when and how you show yourself kindness. Take action for change in the world Depending on the issue affecting you, you may find it rewarding to take action for change. This won't always feel possible. And it's important to remember that it's not your responsibility alone to tackle big problems. But there may be times where you find taking action helpful. And even small actions can contribute to making a difference. Here are some options to explore: Do-it  can help you find volunteer opportunities for a range of causes that suit your skills Volunteering Matters  can help you find local volunteering opportunities in your community Volunteering Wales  can help you find volunteering opportunities in Wales Friends of the Earth  suggests ways to protect the natural world where you live Trussell Trust  offers the opportunity to volunteer at a food bank near you Change.org  allows you to sign petitions about causes that matter to you The Senedd Petitions Committee  lets you sign petitions to the Welsh Parliament We have a list of organisations that campaign against racism  - some may offer ways to get involved Gov.uk  has some advice about how to safely donate or volunteer to aid humanitarian disasters You can also campaign with us at Mind for a fairer mental health system The gov.uk  website has more information about your rights when volunteering , and how to find opportunities. Talk to someone you trust It could help to speak to someone you trust about how you're feeling. They may be feeling the same way. Talking to someone else about it might help you to feel heard. If you aren't able to speak to someone close to you, you could try a listening line. Samaritans  are open all the time on 116 123 , or jo@samaritans.org  - they're for anyone who's struggling. Get more help for your mental health Experiencing difficult feelings doesn't always mean you have a mental health problem. But if your feelings are very upsetting, last a long time, or are stopping you enjoying your life - you might want to reach out for support. It's always ok to ask for help, even if you're not sure whether you're experiencing a mental health problem.

How could being online help my mental health? Being online can be a great way to support your mental health. There are lots of ways it can help, including: Connecting with other people Online communities and social media networks can give you peer support. These sites can be a space to talk about how you're feeling and share support. Some of us find it easier to communicate online rather than in person or over the phone. Being online can also help us talk more honestly about how we're feeling. And it can help us connect with others, especially if we're going through a difficult time. Expressing yourself There are many ways to express yourself creatively online. These include creating and sharing photos, stories and videos. You might find communicating online a useful way to test how you're feeling before sharing with friends and family. This can help you clarify how you feel or what you want before you talk to those closest to you. Finding health information You can search the internet for information about mental health problems, their symptoms and treatment options. Researching what you're going through can feel empowering. For example, you could use the internet to research the benefits and possible side effects of medications. Our page on finding reliable health information online has more information and some tips to help. There are also a range of digital tools, such as health apps, which can support your mental health. Reading about other people's experiences You can often find people online who have had similar experiences to you. Reading other people's accounts of mental health can help you to feel empowered. It can validate your own experiences and make you feel less alone. Others may share tips that have worked for them. These could be useful to you when managing your mental health and wellbeing, though everyone is different.  Giving you time and space to relax For some of us, online activities can be great for our wellbeing. For example, online gaming can help with forming social connections. And it can act as a form of mindfulness.  Can being online make my mental health worse? While being online can help our mental health, there might be times when it could have a negative impact. For example when you find yourself: Comparing yourself to others Spending time on online communities and social media sites can mean that you end up comparing yourself to others. This can negatively impact your self-esteem and how you view your life. On social media sites, we very often only see what other people want to share about their lives. This can make us think we're the only ones feeling the way that we do. It's important to remind yourself that you don't know how other people feel when they're alone. Or when their social media feeds are turned off. Feeling anxious, stressed or depressed You might feel pressure to constantly check your social media accounts and respond to messages and notifications. This can cause feelings of anxiety and stress. Regularly reading news and information sites during negative world events, such as the coronavirus pandemic, can also lead to poor wellbeing. This is sometimes called 'doomscrolling'. Our page on coping with distressing events in the news has some tips that may help with this. Having difficulty sleeping For some of us, spending lots of time at night checking social media and other online sites disrupts our sleeping patterns.  Feeling lonely Some people find using online communities and social media a lonely experience. It doesn't give them the same feeling of connection as offline support. We might also feel lonely when we see photos or videos online of other people socialising at events or with friends and family.  Seeing triggering content We have access to a lot of information at all times online. Sometimes it can be difficult to protect ourselves from certain types of content that can be triggering to us, or dangerous. This includes content that encourages or promotes self-harm and suicide. Or content that might remind us of something we've gone through that it is painful to relive.  Feeling overwhelmed Being a friend to other people online or connecting with others going through a similar situation to you can feel positive. But caring for someone who's going through a difficult time can also be very stressful and overwhelming. It could affect your own wellbeing. Internet overuse and addiction If the amount of time you spend online is beginning to affect your day-to-day life, you may be showing some signs of internet overuse or addiction. This is when you use the internet to the point of it causing you harm. This could include addiction to things like gaming and gambling, or to the internet in general.  Internet gaming disorder For many of us, online gaming can be a healthy and enjoyable hobby. But some of us may find it addictive. And this can have a big impact on our day-to-day lives.  This is known as internet gaming disorder. Its symptoms can include: Frequent and excessive thoughts about internet games Difficulty stopping internet gaming Losing interest in other hobbies and activities because of internet games Compulsively needing to spend more time on internet games Secretive behaviour, for example hiding the amount of time you spend on internet games from your friends and family Turning to games when feeling depressed, anxious or helpless Difficulty maintaining relationships and work because of gaming Gambling disorder Some people gamble for fun and enjoyment. But the internet makes gambling activities like sport betting and casino games easier to access from home. Some people may identify with symptoms of gambling disorder, which include: Needing to gamble with more and more money Feeling restless or irritable when trying to stop gambling Frequent and excessive thoughts about gambling Returning often to gambling, even after losing a lot of money Secretive behaviour to try and stop other people from finding out how much you're gambling Turning to gambling when feeling depressed, anxious, or helpless Difficulty maintaining relationships and work because of gambling Struggling with money because of gambling If you feel like you might have an internet addiction, speak to your GP .

Our daily lives are filled with interactions with others. For example, at work we band together in teams to complete projects, at home we spend time with family and friends and even ordering a hot drink in a coffee shop requires talking to another person. Given that we exist within such an expansive social world, it is no surprise that other people can have a significant impact on our sense of wellbeing. In fact, boosting social wellbeing is so important that even governments have recognised the need to mitigate against increasing levels of loneliness, and build high-functioning communities.  Yet, understanding the myriad ways in which our social connections can foster wellbeing is often not prioritised in the workplace. In this article, I outline why social wellbeing should be placed at the forefront   of any workplace wellbeing strategy. I explain the science that links relationships to health and wellbeing, and provide practical guidance for how to create a culture and environment that enables positive relationships to emerge and flourish. What Is Social Wellbeing? Social wellbeing is often referred to as having high quality connections that make us feel good – seems pretty straightforward right? However, social wellbeing is much more than simply having family, friends, or colleagues.  In fact, the roots of social wellbeing originate from the work of French sociologist Emile Durkheim  (1893), who spoke of the importance of being socially integrated  (i.e. belonging to and participating in groups) for building a healthy society. Durkeim understood that individuals are situated within social structures.  Drawing upon this, social wellbeing can be defined as the extent to which individuals have meaningful relationships with others and are active members of wider social groups. Both approaches to social wellbeing (i.e. on the individual level , and on the group level ), confer numerous benefits. How Are Social Relationships Linked To Wellbeing? When it comes to the effect other people have on our own wellbeing, the evidence base is vast and compelling. On an individual level, we can see that having positive and supportive relationships is linked with a host of psychological, and physical health and wellbeing outcomes including: improved cardiovascular, immune, and neuroendocrine functioning; reduced inflammatory biomarkers related to stress ; enhanced psychological adjustment, happiness, satisfaction with life, and meaning in life. In fact, social connections are so powerful that they are consistently associated with living a long and healthy life.  The same positive outcomes hold true for social wellbeing on the group level – having memberships to different social groups can provide behavioural guidance, belongingness, purpose and meaning, and is crucial to developing social identities.  One reason why social relationships are thought to have such a broad impact is because close others can provide social support which buffers against stress, and prompts positive physiological and psychological functioning.  On the flip side, a lack of social connections or group memberships, and/or the presence of toxic relationships, can have a disastrous impact on both mental and physical health (including depression, anxiety, and suicide ideation). Toxic groups can even erode societal norms and cause serious damage to the functioning of society. In the workplace, social relationships have a significant bearing on job performance, resilience, inclusion and belonging, and engagement. It is therefore imperative that organisations not only root out bullying behaviours and try to build high quality connections, but centre social wellbeing within the business strategy and embed it into all organisational processes. How Can Social Wellbeing Be Embedded At Work? Organisations need to be thoughtful and intentional about how to build environments that foster social wellbeing. In fact, simply throwing people together and hoping they will get on is not a recipe for success, and can even backfire. So what can organisations do?  First and foremost, organisations need to get serious about creating positive cultural change  – and this means investing in and creating a holistic wellbeing strategy that has a significant focus on social wellbeing (i.e. building out cultural practices and policies with social wellbeing in mind). Within a holistic approach, organisations have a plethora of interventions available to them to boost social wellbeing at both the individual and  systemic (group) levels.  How Can Organisations Improve Social Wellbeing At An Individual Level? At the individual level, organisations can: Provide employees with training that builds personal  capacity for compassion, gratitude, and empathy (all of which are effective in increasing one’s ability for social connectedness).  Provide training programmes on interpersonal  skills such as communication building, perspective taking, and empathetic listening.  Utilise mentoring schemes which can help employees not only to upskill for their future career ambitions but to build a positive relationship with their mentor. Allow employees in teams to job-craft and utilise each individuals’ skills to accomplish team tasks. Get to know your employees and colleagues on a personal and professional level – particularly during the onboarding process. Doing so can help new employees to feel seen. Training and mentoring can take the form of 8 week programmes as per mindfulness and Loving Kindness Meditation (LKM) programmes. The benefit of these types of training is twofold: not only will you be investing in your employees own personal development, but you will indirectly create a safer and more effective environment to nurture positive social relationships between employees.  How Can Organisations Improve Social Wellbeing At A Group Level? At the systemic (group) level, organisations can: Review how the working environment and business systems are designed,  and identify ways to better facilitate high quality connections and high functioning teams. For example, workspaces can be redesigned to create more opportunities for connection by having offices where collaborative spaces are at the heart of the design. For remote workers this could look like company-wide virtual coffee hours.  Kindness and gratitude (or pro-social behaviours more broadly) can be embedded into company values, policy, and performance metrics.  Team-building initiatives can be implemented to create a sense of shared identity, such as ‘lunch and learns’ where individuals share a passion or something culturally important to them over food. Another powerful example that fosters positive emotions and aids in boosting social wellbeing between team members is strengths spotting (where you identify the top strengths you see in your colleagues). Provide extensive leadership and managerial training so that managers and leaders are equipped to support their team members to grow. This will help to build a culture of support and belongingness. Take Home Message Humans are – by their very nature – social creatures. As such, we are all deeply impacted by the relationships and connections we form with others. Given that we spend a significant amount of time at work (often in organisations that require collaboration with other people), and that a good working culture is the key reason for staying in a job, it is critical that companies provide more thought and space for fostering positive and supportive relationships. More than this, organisations need to consider how the culture they have built can ultimately help or hinder the emergence of such relationships.  For sustainable change to occur, start with reviewing your company’s policies & processes – can they be tweaked to focus on pro-social behaviour? What might it look like to weave kindness into your performance metrics? Taking a systemic approach to your social wellbeing strategy is likely to bear riper fruits than focusing solely on team-building activities or training programmes alone.

By now, we’ve all heard about the cost-of-living crisis, and many of us are already feeling the pinch. To make things worse, it looks like it's going to continue for a while. Choices between “heating and eating” and keeping on top of all the household bills and all the other things we have to pay for show no signs of letting up. And it’s starting to have severe effects on our mental health. The first thing is to try not to bottle up your feelings. It can help take the heat out of things by chatting with someone you trust, like a family member or best friend. They probably have similar feelings, and it’s true to say that “a problem shared is a problem halved.” Uncertainty It’s the not knowing that really increases our stress  and anxiety . Not only about how we’re going to pay the bills next week, but through to next year. The stress and anxiety can quickly lead to uncontrolled low moods and, for some of us, more severe depression  and panic attacks . If you’re starting to feel these symptoms, the first call should be your GP , and sooner rather than later. Getting some control over your finances will help a lot One of the main things that can add to our stress and anxiety is that pile of bills in the corner of the room. We know it won’t go away on its own, but we can sometimes be too frightened even to open the envelope! Make sure that you’re getting any benefits you’re entitled to. There may be help that you don’t even know about, so a call to your local Citizens Advice  (in England, Wales or Scotland) or Advice NI  (in Northern Ireland) is a good first step. Your local council  will be able to help advise you too, and make sure to look at the government’s ‘ Help for households ' information, as well as cost-of-living information from the devolved governments in Scotland , Wales  and Northern Ireland . Your local council may also be able to help with emergency grants or loans. These are much more affordable and sensitively managed than your existing debts. Getting a realistic idea about your income and outgoings can also help to get a perspective on your finances. Try writing everything down to get a true picture of where you are with things. This will also be really useful when you’re talking with Citizens Advice, for example. Better than trying to remember everything, and it's just a good idea to see it all organised on paper. You could also try using a budgeting app to help get a better idea of your finances. There are lots of these available from your app provider. Just search for 'budgeting apps'. Citizens Advice online can also help with working out your budget . Housing, food and energy costs We’re all seeing the cost of food rising, and the people experiencing this more than others are those of us on lower incomes who end up having to spend more on food as a percentage of income. Together with the cost of housing and energy, those of us who spend most of our time at home, older people, retired people, pensioners and people who look after children or have caring responsibilities, are being affected more than others. This may get more serious as we move into the cold winter months. People who live in the countryside tend to suffer more from higher prices and increased fuel prices, where getting around by car is vital. If you live in a rural area, have a think about sharing a ride with a neighbour. This connection on your commute will be valuable company as well. Many people are already aware of food banks. Still, there are similar kinds of support in our communities that run school uniform banks and toy libraries, where second-hand items are available for people who need them. Your local library is also an excellent place to look for community resources; many also offer activities for families (and, of course, lend books for that sleep remedy!). If you are having problems with housing or homelessness, Shelter are there to help . They have a helpline, online advice and a webchat. In Northern Ireland, you can contact the Simon Community . Energy costs, continue to be a problem for lots of us. Money Saving Expert's website  has lots of practical information and advice. Owing money Many of us have debts  that are a result of the recent pandemic, and they’re continuing to grow as interest rises take effect. There’s also the constant worry that we might lose our jobs as the recession bites. Many of us have been relying on credit cards, loans and overdrafts for our day-to-day expenses, and the way things are right now, this problem isn’t going away. But, it’s reassuring to know that most banks, credit card companies and respectable lenders are very approachable. They would rather know about your financial problems and help make repayment arrangements rather than allow your debts to grow out of hand. Most local councils will also have arrangements to help with council tax payments. In Northern Ireland, you can check if you are eligible for support with your rates. There’s absolutely no shame in finding and getting help. There are millions of people in the same boat. So, don't delay and get in touch with them as soon as possible. If you need help managing your debt, the StepChange debt charity  can give helpful advice. No matter how large or small your debt problem is, they can help. They will give you expert advice and recommend debt solutions to suit your situation. Don’t forget about your own health! When it’s a choice between eating or heating, our health could suffer too. Many of us sometimes use drugs  to block out “difficult” feelings such as sadness, fear, or shame. No one wants to feel bad; for some people, drugs and alcohol  offer temporary relief. Unfortunately, they don’t stop the feelings from returning and could make things worse or even create other problems, including damage to mental and physical health, relationships, work, or study. If you think you may be using drugs or alcohol to cope with difficult feelings, it could help to be aware of it but not beat yourself up about it. Being understanding and kind to yourself is just as important as anything else and is also good for your mental health. Your next possible step would be to talk with someone you trust or one of the charities that offer confidential, free information and advice, including how to reduce the harmfulness of using drugs. Have a look at Talk To Frank , for example. You could also look for other ways of coping with painful feelings, such as getting help with the situation causing them, if possible, and finding a trusted person to talk with. This could be a friend or relative, a colleague, a person working for a charity helpline, your GP, or a counsellor. Many charities around the country offer free or low-cost therapy. Here’s more detailed information about getting help with your mental health  from many potential sources. Some people find it helpful to go to “anonymous” meetings, such as Narcotics Anonymous , to share with others who have or had similar experiences. Some of these meetings are also now online. Eating on a budget This is easy to say but not always easy to do. Getting motivated and inspired to cook and eat healthily on a budget can be hard, especially when you're feeling mentally low. The Association of UK Dieticians have some great ideas to help with cooking at home on a budget . Most supermarkets also have ideas and inspiration for cooking on a budget, as does the BBC 'Budget recipes and advice '. At least have a look. You don’t know until you’ve tried! If you are having problems buying those food essentials, then the Trussell Trust  are here to help. They can help you find your local foodbank or provide advice via their helpline. Getting a good night’s sleep This is a tough one. With all the worries that we might have, our sleep  tends to be affected. Stress, anxiety, and general worry all make this a challenge. Lack of a good sleep will also make everything feel much worse. But there are things you can do to help get a good night’s sleep. These tips actually do work, so don’t give up and try them out: Going to bed and getting up at the same time each day creates a routine, and your body clock will thank you for it too. So, set that alarm! However tempting, try to avoid those afternoon naps. They feel good at the time, but they won’t help you get a proper night’s sleep. Keeping the bedroom curtains open during the day and closed at night will also help your body clock know what’s going on. Now, here’s the challenge. Mobile devices are the enemy of a good night’s sleep. Hard as it may sound, hit the off button, and don’t keep your phone by the side of your bed. If you don’t know what to do with your thumbs, apart from jiggling them, let’s go back in time and read a book or magazine. You may soon find yourself dozing off. We also have some great information about getting a good night’s sleep . Older people seem to be affected more than others, but Age UK  has some very useful advice that could help. You don’t have to be old to benefit, so everyone should have a look. Offering help to others While millions of us are finding things really hard, others are just about managing to keep their heads above water. If this applies to you, then you have some great skills and experience that you could share with others. If you’re confident managing your finances, you’ve probably learned some lessons along the way. Passing these lessons on to others is a great way to help. Volunteering is also a really practical way to help others. Think about contacting your local food bank to see if they need help. You could also see if you’re able to donate food to them. The Trussell Trust  operates the largest network of food banks, and your local council will also have a list of those in your area. You could pass on your unused clothes to a local charity. Many of them will come and collect your donations, so it’s pretty easy. These acts of kindness  can make everyone feel better, including you! Loneliness and the stigma of poverty Getting out and about for some social activity is one of the first things to suffer when we’re stressed and anxious. We can also feel bad about ourselves when we don’t have any money to go out. The stigma around this can also stop us from looking for help. As we’ve said before, there is absolutely no shame in finding and getting help. There are millions of people in exactly the same boat. If you’re in employment, see what support your employer can offer Most of us are feeling the effects of the cost-of-living crisis, whether in work or not. Many employers know about this, and some are offering extra support, so don’t be afraid to ask. Contact your HR department, which will treat your questions with complete confidentiality. You could also ask your union representative for advice. There’s no news but bad news We all know that the news is mostly bad, and social media can make the feelings of doom and gloom even worse. Too much of your favourite social media channel can also affect your mental health. After hearing all about political events and government actions, we can start to feel fear, anxiety, or a loss of control over our lives and plans. We’ll start to worry about our safety and our loved ones. If we have lived through similar times in the past, it could start to bring back painful memories. Social media is a great way to stay in touch with people, but inevitably, people share stories or their feelings about what’s going on in the world, which can leave us feeling anxious. Try to keep aware of your mood and feelings when you’re watching TV, listening to the radio or online, and if you start to feel down, reach for the off switch. Me time Most importantly, don’t forget about yourself. Have a bit of time to dwell on the things about the day that made you feel good. If it works for you, try some mindfulness exercises . Find a quiet place, sit, or lie down and close your eyes. Think about the ‘now’ and your feelings, your body sensations, and your surroundings.

A cover letter is an individual document distinct from your CV, providing a personalised reply to the job advertisement. It offers you the opportunity to detail precisely why you are the ideal candidate for the position and the organisation, by addressing the essential criteria mentioned in the job advert. Ensure your cover letter is straightforward, succinct, and tailored, and it should not exceed one page in length. Tips for crafting an amazing cover letter   1. Read the job advert Thoroughly read the job advert to understand the role responsibilities and how your skills and experience meet the requirements. Take note of any essential criteria or skills highlighted in the advert, and make sure you address these with examples in your cover letter.   2. Research the company Research the company to understand what services they offer, its history, and values. Pay special attention to the About Us section of the website, to understand the type of candidate the company is looking for.   3. Stick to a structure Your cover letter should consist of three sections. The first should introduce yourself and identify the role you are applying for, so give a brief outline of why you want the job, and why you’d be a good fit for the position. It should start by addressing the relevant person. In the second section, explain why you want to work for the company itself. Use your research about the company to talk about why you support their mission or business aims. Remember to keep it personal and explain why you’d like to work in the company and industry. The final section should explain exactly why you’re right for the role. Use the eligibility criteria from the job advert as a reference and give examples of why you’re suitable. Your CV will provide extra detail about your skills and experience, so remember your cover letter is the chance to engage with the role and company directly.   4. Keep it personal, but formal Your cover letter should be personalised and tailored to the role and company. Try to avoid using a template and only include information that’s relevant to the job role. Although personal, your cover letter should be written in a formal style and signed off correctly.   5. Remember the finishing touches Remember to include the full job title and any reference number if provided and explain where you saw the role advertised. It’s important to summarise your CV but don’t repeat it. Finally, proofread it and send it to others to check grammar.   Good luck 😊

Stress is how we react when we feel under pressure or threatened. It usually happens when we are in a situation that we don't feel we can manage or control. When we experience stress, it can be as: An individual, for example when you have lots of responsibilities that you are struggling to manage Part of a group, for example if your family is going through a difficult time, such as bereavement or financial problems Part of your community, for example if you belong to a religious group that is experiencing discrimination A member of society, for example during natural disasters or events like the coronavirus pandemic If you feel stress as part of a bigger group, you may all experience it differently. This can happen even if the cause of your stress is the same. When is stress a problem? Sometimes, a small amount of stress can help us to complete tasks and feel more energised. But stress can become a problem when it lasts for a long time or is very intense. In some cases, stress can affect our physical and mental health. You might hear healthcare professionals refer to some types of stress as 'acute' or 'chronic': Acute stress happens within a few minutes to a few hours of an event. It lasts for a short period of time, usually less than a few weeks, and is very intense. It can happen after an upsetting or unexpected event. For example, this could be a sudden bereavement, assault or natural disaster. Chronic stress lasts for a long period of time or keeps coming back. You might experience this if you are under lots of pressure a lot of the time. You might also feel chronic stress if your day-to-day life is difficult, for example if you are a carer  or if you live in poverty. Is stress a mental health problem? Stress is not normally considered a mental health problem. But it is connected to our mental health in several ways: Stress can cause mental health problems. And it can make existing problems worse. For example, if you experience lots of stress, this might lead you to develop a mental health problem like anxiety or depression. Or a traumatic period of stress might lead to post-traumatic stress disorder (PTSD). Mental health problems can cause stress. You might find coping with the day-to-day symptoms of your mental health problem is stressful. You may also feel stressed about managing medication, healthcare appointments or other treatments. You might use recreational drugs or alcohol to cope with stress. This could also affect your mental health, and cause further stress.

There are few things more nerve-racking than an interview for a job that you really want. What if you freeze up? What if you stumble over your words? What if you forget to bring up one of your key accomplishments? It’s not uncommon for scenarios like these to play out in your head the night, or even the week, before the interview — but you don’t have to be plagued with this anxiety forever. We’ve turned to a handful of L&F career experts to hear their best interview tips so that you can feel calm and confident going into your interview. Read on below, and get ready to smash that interview! 1. Do Your Homework The key to success before any interview is preparation — and that means looking up important information about the company beforehand. “Research the position, company and interviewers ahead of time. Understand the organisation's mission, vision and values; its products and services; its recent news and current initiatives.  Google the company and peruse its website. Read its press releases and white papers. See what former employees said on Glassdoor. Look up the interviewers on LinkedIn. “These days, there are many ways to learn about employers, so there's no excuse not to do your due diligence.” 2. Practice (Out Loud!) No excuses — rehearsing answers to potential interview questions beforehand is by far the best way to get the jitters out and focus on what you really want to communicate. “Ample preparation is a vastly understated interview hack that will set you apart from the competition." We say, “To practice, create a 30-second response to the inevitable interview question: ‘Tell me about yourself.’ Also, sort the top 15 – 20 asked interview questions into categories such as: Job Specific Technical Skills, Problem Solving, Leadership Skills, Teamwork, etc. and formulate at least one story for each category.” 3. Share Your Story Nearly every interview you’ll ever have will start out with “Tell me about yourself” — so it pays to make sure that you have a succinct, compelling answer that sets you apart from the rest of the competition. “Who are you? Where have you been, and where are you trying to go? How does the current role fit into that story? Often job seekers, in interviews as on their resumes, present themselves as a collection of disparate skills, degrees and prior experience — that is, without much forethought of how the pieces fit together. That is a mistake,” we say. “Instead, connect the dots for those interviewing you. Likewise, what are your own values and interests, and how do they align with the organisation's? The better you know yourself, the better you can determine whether this is the right move, and the better you can articulate why you're the perfect candidate.” 4. Provide Evidence & Data Many times, candidates will talk about their strengths — innovation, critical thinking, communication — without backing it up with proof, leaving employers wondering whether it’s just lip service. So when mentioning highlights like these, always make sure you provide supporting anecdotes and metrics. “It’s one thing to mention your leadership skills; it’s completely different to mention your leadership skills and then discuss how you led a team of 35 individuals in developing a three-year strategic plan." We say, “Be specific and provide quantitative information when possible.” For example, consider providing a percentage or sterling pound amount that you helped your company earn or save. 5. Mirror the Interviewer's Style “Mirroring is the practice of adopting another person's behaviours, mannerisms and ways of speaking.” Often employed by salespeople, this technique is also powerful in an interview. This is a proven way to establish the strongest rapport possible in an interview setting, as it subconsciously helps those in the conversation connect through similarities in body language and tone. We say, “If you are a naturally loud, extroverted person who walks into an interview with a booming hello and a strong handshake, and the person who is meeting you is a shy, physical-touch-averse, nervous interviewer, what you have unintentionally done is made that person even more uncomfortable… take cues from the person interviewing you and try to match their style and meet in the middle.” 6. Prepare a Few Questions Employers frequently leave time at the end of interviews for candidates to ask a few questions. They don’t do this just to be nice, though — they will also assess you based on the quality of questions you ask. So don’t just go with a simple query like “How many holidays would I get?” Choose something more substantive that shows how thoughtful you are. “The questions a candidate asks in an interview demonstrate interest, commitment, analytic ability and experience.” We say “Be ready to probe for the style of information and reporting your hiring manager will prefer, as well as establish clear priorities for the first 30, 60 and 180 days into your role. Always clarify what success will look like, and how it will be measured.” 7. Ask if They Have Any Hesitations Another great question to ask? “Candidates should try to close the conversation with a question like ‘Do you have any reservations about me or my ability to perform this role?" 8. Say Thanks Don’t forget what you learned in primary school — manners matter! After every interview, you should always thank the person you spoke with for taking the time to chat with you. “Make sure you email or write a personal thank-you note to everyone you interviewed with." We say, “Don’t just jot down a few sentences and hit send (especially from your mobile device while sitting in their parking lot!). This communication is an example of your writing and attention to detail. A thank-you littered with typos and grammatical mistakes can kill your chances for the job. Also, be sure to personalise it for each person you met with — sending a group note, or the same copy to everyone is a big no no.”

It is crucial for everyone to stay safe and well in the workplace . As a trusted provider of health and social care training , L&F Training understands how vital the wellbeing of employees is for organisations of all sizes to thrive. Unfortunately, workplace injuries and accidents are far too common. 561,000 injuries were reported by employees in the financial year of 2022/23, and that’s just in the UK. Trips, Slips, and falls made up the majority of incidents. Moreover, in the same year, 17.1 million working days were lost to absence due to 822,000 employees suffering from work-related depression, stress, and anxiety. These staggering statistics demonstrate the all too tangible human and financial burden that inadequate health and safety measures can create. Thankfully, with the right training, policies, and proactiveness, businesses can safeguard their employees and significantly reduce risks. Here are 6 proven strategies  for cultivating a culture of health and safety excellence. 1. Conduct comprehensive risk assessments This allows you to identify problems and implement the necessary controls to mitigate them. Regularly reviewing your workplace for potential hazards, whether that's tripping risks, exposure to harmful substances, or faulty equipment, is crucial. 2. Provide high-quality training First aid, fire safety, manual handling, and other role-specific training should be mandatory for all employees. Ensuring your team knows how to work safely, spot dangers, and respond appropriately in an emergency is paramount. 3. Encourage open communication Address issues before they escalate into serious incidents. Foster a culture of transparency. A no-blame culture where staff feel comfortable reporting concerns or near-misses will paint a true picture of the challenges you face, enabling you to implement preventative measures. 4. Supply the right equipment Regularly check and maintain all equipment to keep it in good working order. From personal protective equipment (PPE) to state-of-the-art safety features on machinery, investing in high-quality kit is a vital line of defence against harm. 5. Make mental wellbeing a priority Provide resources, support, and training to help your team manage stress, anxiety, and other issues. Mental health is just as important and impactful as physical health when it comes to workplace safety. 6. Set the example Demonstrating a genuine commitment to wellbeing, and following all protocols to the letter, will inspire your employees to do the same. Your actions and attitudes as a business leader will shape your company's health and safety culture. Implementing these strategies can create a productive, healthy, and safe work environment that benefits your people, and  your bottom line. You should take every opportunity to review your current practices. By identifying areas for improvement, and adopting fresh approaches, you can protect your team, reduce costly incidents, and build a thriving, resilient organisation.

Sleep often takes a back seat as we prioritise work, socialising, and various other activities. However, what many of us do not realise is that sleep is not just a passive state of rest; it's important for all other aspects of our health. The quality and quantity of our sleep have far-reaching implications on our wellbeing, both in the short term and, perhaps more importantly, in the long term. This week, guest writer Trichelle Nieuwenhuizen reveals the profound impact of sleep on various aspects of our health, and how neglecting it can lead to serious consequences over time. Why is sleep important? Sleep isn't just something we do at night to pass the time away. It's so much more. During sleep, the body undergoes essential processes such as tissue repair, muscle growth, and the release of growth hormones. Getting enough sleep is closely linked to immune system function and keeping your mental and physical health in order. A good night's sleep is integral to cognitive functions, memory consolidation, and effective problem-solving . Emotionally, sufficient sleep contributes to mood regulation and stress management, allowing us to navigate daily challenges with greater ease. Not getting enough sleep over long periods of time has been associated with a great deal of health issues, including increased risk of heart disease, diabetes, and impaired cognitive function. What are the effects of a lack of sleep on our health? We tend to think that sleep is just another activity and forget that it plays a vital role in our mental and physical health. Not getting enough sleep can have a massive impact on your health in the short and long term. Impaired cognitive function:  A lack of sleep affects attention, concentration, and decision-making. Due to this, it is merely impossible to retain information and learn new things. Emotional instability:  Lack of sleep causes irritability, mood swings, and heightened emotional reactivity. You are also more susceptible to stress and anxiety. Weakened immune system:  Failing to give your body the rest it needs can lead to a weaker immune system, making it difficult to recover from illnesses and you get sick more easily. Metabolic disruptions:  Altered regulation of appetite hormones, potentially leading to weight gain. This can also cause increased insulin resistance which can eventually lead to diabetes. Cardiovascular impact:  A lack of sleep can cause elevated blood pressure and elevate the risk of heart disease. Hormonal imbalance:  Changes in hormone levels such as cortisol and growth hormone. This can also cause disruptions in the menstrual cycle. Decreased physical performance:  Impaired motor skills, coordination, and reaction times. Not getting enough sleep can cause a lack of muscle strength and endurance. Negative impact on mental health:  It causes an increased susceptibility to mental health disorders, including depression and anxiety. Any pre-existing disorders can be exacerbated due to a lack of sleep. Reduced Life Expectancy:   Studies  have shown that a lack of sleep can reduce years when it comes to your life expectancy. How our bodies are made to adapt during challenging situations Our bodies are remarkably adaptive, equipped with intricate mechanisms to cope with challenging situations, including periods of limited sleep. When faced with sleep deprivation, the body initiates a stress response, releasing hormones like cortisol and adrenaline to heighten alertness and temporarily boost energy levels. This adaptive mechanism, often referred to as the "fight or flight" response, is evolutionarily ingrained to help us navigate immediate threats. During these challenging situations, the brain prioritises essential functions, allocating resources to critical areas such as the prefrontal cortex responsible for decision-making, and the amygdala which is involved in emotional and fear-based responses. While this adaptive response can enhance short-term survival in demanding situations, it's crucial to recognise that sustained lack of sleep can lead to detrimental long-term consequences. We learn to adapt and change as things in our lives happen. After having two children, I can confirm this over and over again. We are capable of much more than we think and as long as we find a good balance, our bodies will prevail. Can you sleep for too long? While sleep is a key component in being healthy, getting in too much sleep can have some negative effects on your body too. Extended periods of prolonged sleep can lead to feelings of grogginess, lethargy, and a lack of daytime alertness. Oversleeping has been associated with an increased risk of certain health issues, including obesity, diabetes, and cardiovascular problems. It may contribute to mood disturbances, such as depression and increased feelings of anxiety. Cognitive functions can also be impacted, with potential difficulties in memory and concentration. Consistently sleeping for extended durations may disrupt the body's natural circadian rhythm, leading to irregular sleep patterns. While occasional long sleep durations might be necessary for recovery, establishing a consistent and balanced sleep routine is key to being the healthiest version of yourself. Ways for how to improve your sleep Getting a good night's sleep can be tough at times, but luckily there are a few things we can do to try and help the process along. Establish a consistent sleep schedule:  Stick to a regular sleep-wake cycle by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock. Create a relaxing bedtime routine:  Develop calming sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing. This signals to your body that it's time to wind down. Create a comfortable sleep environment:  Make your bedroom a safe space by keeping it dark, cool, and quiet. Invest in comfortable bedding and consider using blackout curtains to minimize light exposure. Limit screen time before bed:  Reduce exposure to screens at least an hour before bedtime. The blue light emitted by devices can interfere with the production of the sleep hormone melatonin. Mind your diet:  Be mindful of your food and drink intake, especially in the evening. Avoid large meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep. Get regular exercise:  Engage in regular physical activity, but try to complete your workout a few hours before bedtime. Exercise promotes better sleep, but doing it too close to bedtime may have the opposite effect. Manage stress and anxiety:  Practice stress-reducing techniques such as meditation, mindfulness, or yoga to calm the mind before sleep. Consider journaling to unload thoughts and worries. Limit naps:  If you need to nap during the day, keep it short (20-30 minutes) and avoid napping too close to bedtime. This ensures you don't interfere with your nighttime sleep. Seek professional help if needed:  If persistent sleep issues arise, consider consulting a healthcare professional or a sleep specialist to address any underlying sleep disorders or concerns. Take it one step at a time It's important to recognise the indispensable role that sleep plays in maintaining our health over the long term. Prioritising consistent, quality sleep is not a luxury but a necessity for staying healthy and alert, both in work  and all aspects of your life. As we take on the demands of daily life, let us not forget that a good night's sleep is not just a release from the day but an investment in our future health and vitality. So, the next time you find yourself sacrificing sleep for other pursuits, remember that you may be compromising not just your present, but your future well-being as well. Happy Sleeping!