Change doesn't happen overnight

“We don't know when the blues will hit, when we'll feel too tired or overwhelmed or angry to know what to do to nurture and cheer us, and might instead turn to things that won't do us good.

Your playlist can be part of a toolkit you gather in advance, so it's there to pick up at any moment, without needing to think about it.”

“When we decide something needs to change, we often set ourselves a huge target: exercise every day, completely change our diet, become more confident, stop worrying, sort our whole life out.

The size of the goal can become the reason we never start.

Instead, ask yourself: what is the smallest version of this change that I could realistically keep doing?

If you want to exercise more, start with a ten-minute walk. If you want to feel less isolated, message one person. If you’re struggling, have one honest conversation rather than waiting until you know exactly what to say.

Small changes can feel insignificant, but consistency builds confidence, and confidence makes the next step easier.”

“A walk is ideal, it will refresh your mood, supporting your mental health, getting the physical processes in your body moving and generally helping you feel better.

It can be easy to think 'I'll go later' so ideally go first thing and you'll benefit from it all day.

Half an hour or more is best, and even 10 mins will help when you're busy. Keep your walking shoes near the door to make it easy and, if you don't feel like going, tell yourself you'll go just for 5 mins and you'll probably end up going for more.

Walking somewhere beautiful like The Heath or your local park really enhances the experience. If not even walking around the block will help - you might bump into a neighbour and find yourself having a little chat which can really lift your mood.”

“Create micro moments throughout the day to touch in with yourself;

Morning: write yourself a short permission slip - what do you need permission for in order to create more ease in your day?

Throughout the Day: check in with yourself by taking three intentional calming deep breaths with your hand on your heart.

Evening: end the day with a short journal reflection - a thorn, a rose and/or a question you are pondering.”

“Stop putting your life on hold while you wait for your future to begin.

You can deeply long for the baby you’re hoping for and still give yourself permission to live, laugh, rest, make plans and feel joy today. Your life is not the waiting room for the life you hope to have. You are allowed to be here, now-even while your heart is somewhere in the future.”

“Each day, take a few minutes to focus on all the things you have done well/ what you can celebrate about yourself.

Many people struggle with an ‘inner critic’, constantly reminding themselves of what they feel they have done wrong and how they ‘should’ be doing better. This inner critic can trick us into believing that it motivates us to improve, but, actually, it often limits us and can cause us to feel miserable.

Taking self-compassion seriously; practising talking positively and kindly towards ourselves every day can make a huge difference to our well-being.Many people struggle with an ‘inner critic’, constantly reminding themselves of what they feel they have done wrong and how they ‘should’ be doing better. This inner critic can trick us into believing that it motivates us to improve, but actually it often limits us and can cause us to feel miserable.

Taking self-compassion seriously; practising talking positively and kindly towards ourselves every day can make a huge difference to our well-being.”

“Change is part of life. Like autumn leaves, we sometimes need to let go of what is familiar and perhaps comforting, creating space for something new.

Change can be exciting and full of possibilities, yet it can also feel frightening and unsettling. Perhaps this is a time to slow down, pause and gently listen to ourselves:

What am I feeling? What do I need? How can I support myself through this challenging time?

Rather than rushing to find solutions or adjust quickly, I can offer myself kindness, self-care, support and the time I need to find my way through this transition.”

“If you are struggling with something; breastfeeding, low mood, marital challenges, financial worries, etc., and you need to work with a professional, you shouldn't just go with the cheapest option or the first person you speak to.

Many of us don't realise that finding the right fit could be the difference between you failing and you succeeding in meeting your goals.”

“Begin every morning with a moment of gratitude for being alive with a day of possibilities ahead. Then do some physical exercise to thank your body.

Do you take the challenges of the day to bed with you? Do they prevent or damage your sleep, so that you wake up feeling stressed and not rested? Try taking five minutes to 'put them in a box' outside the room before bedtime, so that you can wake up fresh and untroubled, able to feel grateful.”

“Make a joy list, a list of small achievable joys (mine would include dancing, anchovies & playing lego with my 9 year old), and keep it on your phone or on the fridge and use it for inspiration any time you're feeling in need of a top-up of joy.

I started making joy lists at a time I was feeling low and overwhelmed. I made a list of things I liked doing (and eating!) on my phone, and every day I would look at it and see if there was a joy I could make happen that day.

I never ticked them off either, so the list got longer and longer. While my to-do list was (and still is) an endless source of dread and anxiety, this was a different kind of list, a resource, a well I could dip into any time I needed.

I think I'll always have a joy list on the go now.”

“Gratitude. Be thankful for all the good things you have not what you don't. You'll find you have quite a lot.

It's easy to pine for what you are missing, but one can't change other people, you can only make changes to yourself. Don't worry about what others may think.”

“Receive and give 5 hugs per day (even if they're to yourself).

We all need a little support and a bit of love. ”

“March on the spot for 1 minute -swing your arms freely to the opposite leg that is raised!

The key to good health is flow! This can improve overall circulation when feeling mentally or physically sluggish. Often when we walk we have a bag over our shoulder, or our arm bent to hold a phone or arm straight as pushing a buggy, or sit at a desk with legs crossed, making flow less smooth. Imagine a hose pipe with kinks in it - the hose works better when blocks are released!”