Category Archives: Wellbeing

52 Weeks of Wellbeing – go from frazzled to fulfilled

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January is always a bit meh. We’re supposed to reinvent ourselves but it’s cold and dark. We need all of the help we can get. 52 weeks of wellbeing is a fantastic book written by an author who is smart, original and full of fantastic advice. 
The authors personality is shot through with an incredible amount of research. This book is so inspirational and I will be dipping in and out of it for the rest of the week. Brilliant. 

52 Weeks of Wellbeing to Transform Your Life - from ‘Kintsugi’ to embrace your flaws to ‘Cold Therapy’ to boost stress tolerance & ‘Timebox’ to handle email overload

A simple wellbeing technique for every week of 2024 – to go from frazzled to fulfilled

WHY THIS BOOK MATTERS

Three billion people are miserable at work according to Gallup. And, unsurprisingly, anger, stress, worry and sadness hit record highs in 2021 and have been rising for 10 years
The book is packed with 52 simple, practical, accessible habits, techniques and tips – one for every week of 2024 – that ANYONE can do to cultivate a happier life and make you your priority
After a rugby accident left him unable to walk for a year and suffering from depression, suicidal thoughts and bulimia, author Ryan Hopkins embarked on a mental health mission
Now Chief Impact Officer at pioneering mental health platform JAAQ and Deloitte’s former Future of Wellbeing Lead, he delivers talks everywhere from TEDx to Microsoft to Jimmy Choo on mental health and regularly writes for everyone from the FT to LinkedIn
Ryan Hopkins is on a mission. He wants to reach 1 billion people to transform our wellbeing – from the toilet. That probably needs some explaining…

Many of us prioritise work over wellbeing. A third of UK workers eat ‘aldesko’ (aka at our desks) and 67% feel pressured to be available at all hours of the day. Global unhappiness has risen by over a third since 2010. Something needs to change.

Back to the toilet then. After a rugby accident left Ryan wheelchair-bound for a year and suffering from severe depression, anxiety, bulimia and suicidal thoughts for nearly a decade afterwards, he began building doable wellbeing habits and techniques into his everyday life. They’re so simple ANYONE can do them, even on the loo, but, combined, they have the power to radically improve our wellbeing. To prove it, he created his now viral ‘Toilet Break Wellbeing’ video series – which has reached tens of millions of people and counting.

In his new book 52 Weeks of Wellbeing: A No-Nonsense Guide to a Fulfilling Work Life, Ryan reveals a simple wellbeing technique for every week of the year to help transform us from anxious and frazzled to happy and fulfilled. Combining the latest academic thinking with his powerful experience of recovering from rock bottom, the book is a highly practical, accessible, funny and engaging guide to improving our mental health.

To make real, lasting change, wellbeing and self-care should be something we proactively make space for every day, not only addressed reactively in response to a problem. Packed with small, smart wellbeing habits you can easily fit into even the craziest of busy days, they accumulate to make drastic change. They include:

Breathwork for stressful times
The Japanese art of ‘Kintsugi’ to embrace your flaws
‘Cold Therapy’ to boost stress tolerance
‘Timebox’ to handle email overload
Cosmic insignificance theory to combat anxiety
Bringing back the Great British Tea Break to kickstart productivity
Wellbeing is a lifelong pursuit – some weeks it’s easier to master than others – but armed with the knowledge, tips and tricks from this book, Ryan hopes to provide 1 billion people with the tools needed to lead a healthier, more fulfilling life at work and at home.

“The ultimate guide to a better you. A fascinating and inspiring read.” Mo Gawdat, former Chief Business Officer for Google X

“Ryan combines his trademark sense of humour with a pragmatic view of well-being, making this an engaging and informative read.” – Dr. Clare Fernandes, Chief Medical Officer, BBC

“A book of bite-sized bits of brilliance.” Isabel Berwick, Financial Times

52 Weeks of Wellbeing by Ryan Hopkins is published by Kogan Page, 3rd January 2024, RRP £12.99

Living with Alzheimers – We Are Best Friends by Chris Suich

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Today, as I do three times a week, I visited my lovely husband Bob who has been in care since 10th March 2020 with the devastating illness Alzheimer’s.

It is amazing that he is still with us as he was not expected to live beyond last Christmas 2021 – according to our local GP who saw him after the first bout of Covid 19.

He is poorly there is no doubting that. He cannot walk or do anything for himself, even holding a chocolate button or a birthday card is beyond his cognition now. Recently it was our 43rd wedding anniversary. I took him a card that had a picture of two teddies in a car, I thought he might understand. Probably not.

However, he tries hard to communicate with me, chitter chattering nonsensical words, turning his head, looking at me directly and smiling. The love is still there for me and I see it in his eyes and mannerisms, and occasionally he speaks a phrase that makes sense, or he tries to sit up and puts his lips together for a kiss. For my part I still have him. I can kiss him and hold his hand. I can tell him my news and ring our sons and they talk to him when they can. He says ‘ Hello’ and he kisses the phone. I know he recognises their voices. They are wonderfully kind and patient but also brave and full of humanity. I am proud of the way they handle it all.

Today he is sat up in a Stirling chair (nice and deep and tipped slightly backwards so he can’t fall forwards), dressed nicely, shaved and clean, looking at the TV. He likes Tipping Point as he likes the bit where the coins drop down, and as he was brilliant with numbers in his past life he will read out the amounts the contestants win. Then it is The Chase. I tell him he is on my team and I try to answer the questions and he watches the red writing turn to green writing if I get it right.

The carers are kind and I know they make more effort when I come in. I insist they get him up as he likes to sit upright in a chair and I think is is better for his digestion. No one wants to lay in bed all day and he is not any different.

I take him the food we enjoyed together. He knows it. He looks for the red carrier bag with pictures of Parisian cartoons on we bought together in Paris. I like to think it evokes some happy memories of our time together. That and the food.  Maybe somewhere deep inside him he’ll associate the food with me. Sometimes I get a positive clue that this is the case. But in any case I am satisfied that he is enjoying the food and relishing every mouthful. He eats everything we would normally eat, apart from chewy meat or stringy chicken as he doesn’t like the texture. Or the sloppy food which is sometimes given by the home. I feed him from a teaspoon as he opens his mouth a little. He is used to a beaker and the home gives him fortified drinks to keep his weight up.

It takes a little while to get him going with a spoon, but once he gets the taste of the food he opens his mouth wide and as he has all his own teeth he chews well and swallows fine.  Today it is Lincolnshire sausages, two chopped, onion gravy, parsnips and broccoli and mash. Then chopped mince pies and extra thick cream blobs. It only takes me 30 mins and the swallowing is interspersed with ‘ lovely’. I have had a little victory with the food situation.

I couldn’t understand why he was on a semi-soft diet when he ate my food so magnificently. Once he pouched his food in one cheek with me and also with a carer but that was because he didn’t like the chewiness the stringy consistency but he never did it again. Not enough evidence I thought for giving him the sloppy soft diet daily that he clearly didn’t enjoy. I asked for a speech and language Dysphagia assessment as if these professionals thought the same then I would agree with it. However, Bob did not meet the criteria for a dysphagia assessment so therefore I reasoned he could still eat the chopped normal food. That is now supposed to  happen whether I’m present or not! Bob also has a beer, or some wine and on Sundays a tot of port. Everything I would normally give him at home. Why not?

After this nutrition he will often say something. ‘ Are you alright for money?’ or ‘Be careful’ or sadly ‘ Let’s go home’

I play a range of our favourite music and music videos I’ve downloaded onto my iPad for him to watch. He loves these. I show him ELO Mr Blue Sky, Telephone Line, Wild West Hero and several Beatles black and white films with music tracks. I have a great playlist now and Bob enjoys it. I see the light switch on behind his eyes and his fingers and toes twitch. He becomes relaxed and content. I know it makes a difference. It makes him feel better and it is good for his well being. I don’t like to think of him on his own laid in bed with limited interaction. But I know the carers are busy, and Bob is easier to manage in bed as many residents can walk and are more difficult to keep occupied and safe. But all residents need to have their well being addressed and music is game changing.

Emotionally for me it is a roller coaster. I hate to see him struggling to communicate getting frustrated, pulling at his hair, trying to explain. ‘It’s horrible!’ he says. I hate it when he says ‘Let’s go together’ or ‘Is it time to go home?’

I still look forward to seeing him and he is always in my mind even though I try to fill my life with being busy. I have my Inner Wheel and Rotary endeavours to take part in. I volunteer at a local school weekly and have a wide range of friends to see regularly. I dread a phone call from the care home in case it is some bad news and my stomach lurches when I see who is ringing me on the phone. Sleeping all night is difficult as Bob comes back to me in the middle of the night. I have tried to get on with my own things in the day but at night he is in my unconscious brain. I remember the little things we did together, often long forgotten. I am probably more anxious as Bob smoothed out all my worries. He was a good match for me.

It almost makes me cry nowadays, when he tells me ‘You’re lovely’ or ‘ I’m sorry’. I tell him everything is fine and not to worry and that he’s lovely too. He sometimes is sad and downcast and I have a job to get him to respond to me but he usually does in the end.

Sadly he doesn’t know I’m his wife but thinks I’m his best friend.

That is ok we are best friends.

 

Stay In Work Out: Rachael Attard Helps You Stay Fit and Active At Home

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Rachael Attard , PT, workouts Australian PT Rachael Attard has shared a free 7-day cardio workout on her website to help us keep active and beat self-isolation blues.

Following government coronavirus advice, people around the world have been urged to stay home but that doesn’t mean you need to miss out on a workout.

Women’s fitness expert and personal trainer Rachael Attard is giving everyone the opportunity to get moving and take part in her cardio sessions without having to part with money, in a bid to keep the world active while at home and help cure self-isolation blues.

Rachael Attard has launched ‘Quarantine Cardio’, a seven-day cardio workout plan that you can do from your home. You can access the workouts for free via Attard’s website here.

The workouts are appropriate for all fitness levels and abilities, require minimal equipment and most importantly can be done without leaving the house. The videos can be done alone or you can encourage those you’re quarantined with to get involved, so grab your mom/housemate/bff if applicable. The videos range from brief one minute tutorials to full length follow at home workouts.

Get ready to get your heart racing, it’s time to take advantage of the free workouts led by Attard or her Mom (a cardio instructor with over 25 years experience)!

Day 1: At Home Cardio Blast

https://www.youtube.com/watch?v=HPc71ec6IHM

This is a great alternative workout to power walking or running. Attard is joined by her mom in this workout so if you’re self-isolating with others why not get them involved too.

This workout is a full length, follow at home workout and will take around thirty minutes.

Day 2: Full Body Workout

https://www.youtube.com/watch?v=T-B8IOB7GvE

A full-body resistance workout that won’t leave you feeling exhausted. It’s low impact and suitable for all fitness levels.

This is a one minute workout demo. Attard demonstrates how to properly execute each exercise within the comfort of your own home.

Day 3: Core Workout

https://www.youtube.com/watch?v=eVZVYRz8AlU

A super quick ab workout that can be done anywhere. If you have sliding discs, dig them out, if not grab some small towels or paper plates.

This is a one minute workout demo. Attard demonstrates how to properly execute each exercise within the comfort of your own home.

Day 4: Couch Booty Workout

https://www.youtube.com/watch?v=iYV5iwmuCPk

It’s time to work on your glutes and legs. To do this workout, stay in your living room as you’ll need to use the couch.

This is a one minute workout demo. Attard demonstrates how to properly execute each exercise within the comfort of your own home.

Day 5: Rest and Replenish

Day 5: Rest and Replenish

As important as it is to move your body, it’s also important to give your body time off to rest and recover.

Pro tip: Make sure you sleep on the right bed. A hybrid mattress that comes with an additional layer to relieve pressure from the most sensitive areas can help your body recover overnight

Day 6: Boxing Workout

https://www.youtube.com/watch?v=Hb6ik1ivQHo

Attard is once again joined by her mom for a boxing workout that will help tone your core and upper body.

This workout is a full length, follow at home workout and will take around 40 minutes.

Day 7: Full Body Burn

https://www.youtube.com/watch?v=UP8Bm0BQ4Ro

To finish off this 7-day plan, Attard has prepared another low to moderate intensity routine that will work your whole body.

This workout is a full length, follow at home workout and take a little over thirty minutes.

 

Pale Green Dot Start Fresh Fruit and Veg Box Home Delivery Initiative

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veg delivery, fruit and veg delivery, food delivery, coronavirus, COVID-19, fruit, veg, vegetables, London, delivery, food delivery, Pale Green Dot supply the finest quality fresh, seasonal and local produce to some of London and the South East’s finest restaurants year round. In light of the Coronavirus pandemic, with so many restaurants sadly having to close for the foreseeable, their premium quality fruit and veg is now available for the public to order for themselves to be delivered straight to their door.

 

The quality of produce is sensational, and allows  members of the public to avoid supermarket shopping, perusing empty shelves and bringing home simply whatever might be left available.  The Essential Fresh Produce Box (£12.50) includes traditional root veg (onions, swede, beetroot, carrots, potatoes), leaves and green veg (salad bag, Savoy/Tundra cabbage, leeks), coloured veg (peppers, vine tomatoes, aubergines) and local fruit (apples, pears). The Veg and Staples Box (£20) includes all of the above as well as milk, bread and eggs as well. Boxes can be delivered as a one off or even weekly.

“We are getting amazing quality fresh farm produce to people in their homes at an affordable price.  We’re so proud to be doing our bit to keep British farmers and our Pale Green Dot family in work whilst supplying the public with fantastic quality produce at this time.” says Jo Farish from Pale Green Dot

 With supermarkets running low on fresh produce as it is, this new initiative gives people a fantastic opportunity to stay healthy and nourished with restaurant quality fruit and veg at a fair price.  As well as this, the initiative also gives security to their farmers who at this time may feel incredibly anxious about supply and demand in the hospitality industry.

Thanks to this initiative, the farmers and growers who work for and with Pale Green Dot have new clientele through these times to keep business going until things return to normal and supply can begin again for the hospitality industry.  As well as growing and farming, Pale Green Dot employees are also helping to deliver these fresh produce boxes around London and the South East to those who aren’t just running low on fresh supplies but also those who cannot leave their homes at this time.

Orders can be made via the website.  Pale Green Dot aims to deliver boxes by the next working day but of course delivery times will be determined by demand and capacity during these unprecedented times.

To keep minds at ease, Pale green Dot are implementing the highest safety and hygiene standards across the board when it comes to both packaging and delivering in order to prevent the spread of the virus.

 

Orders can be made via this link – www.palegreendot.co.uk/veg-box

www.palegreendot.co.uk

Things I am Doing During The Coronavirus COVID-19 Pandemic

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coronavirus, COVID-19, staying sane, healthy, self isolation, social distancing, 2020 has brought the super scary coronavirus, official name COVID-19, to our lives. We live in uncertain times and I think we are all feeling anxious. Social distancing is essential at the moment but has an impact on our mental health. Ditto for self isolation. Well, as I saw on Facebook, our grandparents were asked to go to war. All we have to do it read and watch Netflix.

I have young children so hunkering down and binging on Netflix is sadly not an option for me. But I am doing the following things for myself.

Learning a language everyday. I do Duolingo which is amazing and free as well as Babble.

Reading. I am lucky to get sent a lot of books. I even got sent one from one of my favourite authors, Adele Parks, today. I read when my children let me or when they have gone to bed.

Staying active. We are lucky to have a garden but there is also a lot of stairs in our house. Cleaning and tidying are good but it is important to do actual exercise. The NHS recommends 150 minutes a week.

Keeping in touch with my friends and family via WhatsApp, Facebook, Twitter and FaceTime. I am lucky as a self-employed freelancer that I am used to not having a lot of people around me. I do miss it though!

Switching off. Sometimes I just put my phone away and turn the TV off. The constantly rising numbers and scare stories can be too much.

Eating as healthily as possible. Food is medicine. There are few greater truths in life.

I also watch TV or try to watch a film. It is good to keep my mind of things.

After my surgery last year and then getting a life-threatening illness (pneumonia and pleurisy. In both lungs because I like to go all out, clearly) I appreciate the small things in life. Sometimes I am in the garden or even just having a shower and I realise how much of a miracle life is. There is beauty everywhere.

For my children.

I am making sure I take them out into the garden. We play football usually but my daughter also loves bubbles. I read them a lot of books and they do a lot of writing too. I am trying to work on their development as much as possible with various toys and games. I have two under four so they are still at a crucial stage in their development.

My daughter is too young to know what is happening and my son is not worried. I am thankful for this. I shower them with kisses and cuddles every day.