Welcome…

I love those old wartime posters telling us

The advice starts RIGHT HERE!

PHOTOGRAPHS: ANDERS HEIE; SHUTTERSTOCK ALICE BOYES Struggling with

OVERCOME Overwhelm

There are days when life just feels like too much and the old adage ‘keep calm and carry on’ is a big ask. Anita Chaudhuri learns how to keep your head when others are losing theirs

I learned to prioritise and simplify

Tackling overwhelm is an ongoing process for Louisa Burford, who shares her methods

Focus wheel

Use this technique, based on the classic coaching tool, the wheel of life, to identify time spent on tasks that don’t light you up, and create more space for things that energise you

WHAT’S YOUR OVERWHELM TYPE?

Psychologies.co.uk test

Which part of your life is too full-on?

IF YOU SCORED MAINLY ♥ Social At the

Deal with paperwork, aka the “clutter shuffle”

Paper of all kinds is one of the

CALM HEROES

Does serenity elude you? Stock up on our favourite finds to help settle a busy mind and soothe a stressed-out body

SUPPLEMENTS

Give peace a chance with mood-boosting nutritional additions

Join Ollie’s army

Ever wanted to make a difference and train to become a coach? With the Ollie School, you could be changing lives before you know it

SWEET RELEASE OF SLEEP

Professor Sarah Niblock, CEO of the UK Council for Psychotherapy, and UKCP psychotherapist Heather Darwall-Smith discuss the importance of a good night’s rest, why we may be wakeful and how therapy can help

Three tips to help you sleep tonight

If you need immediate help with your sleep, here are three pieces of advice that may offer swift relief:

How I became a therapist

Heather Darwall-Smith trained to be a psychotherapist after experiencing the benefits of therapy herself

About UKCP and how to find a therapist

The UK Council for Psychotherapy (UKCP) is the

In the mood

Thought-provoking culture, insightful science and inspirational snippets to bring you up to date on all things uplifting, hopeful and happy-making

Positive change

How I approach this time of year is

3 reads to boost your PARENTING SKILLS

1Help Your Child Manage Their Moods by Louise

Viewpoint

Send your letters of gratitude and tell us what you loved reading in the magazine to letters@psychologies.co.uk

You can say no, enough’s enough

Rochelle Humes has become a dynamic force to be reckoned with since her The Saturdays days. The broadcaster and writer speaks about setting boundaries, finding confidence, her foray into business and why she’s determined to fight racism

Change of pace

It’s heart versus head for Harriet Minter as she reaches a crossroads…

Mind

Inspiration to boost your happiness and confidence, plus simple steps to overcome anxiety and stress

GIVE YOURSELF A break

Are you suffering from attention fatigue? Heidi Scrimgeour discovers why ‘soft fascination’ is the answer

The presenting issue is rarely the issue…

Coaching in action

Work it out

If you’re always busy yet feel unfulfilled, you may be spending too much time on unnecessary, draining things. Think about the following:

psychologies inspiration

PHOTOGRAPH: GETTY IMAGES “Ever yone wants

How to STAND UP FOR YOURSELF

No one likes being the bad guy, but we can learn to handle confrontation without fear, says Claire Cantor

Your mental wellbeing toolkit Griefexplained

We’re debunking myths, breaking taboos and equipping you with the knowledge and tools to better understand some of the most common issues that have an impact on our mental health

You’re a superhero

WHAT MY MOTHER NEVER TOLD ME

NAVIGATE THE MENOPAUSE MAZE

We’ve been taught to dread the menopause – but author and broadcaster Mariella Frostrup remains determined to speak out about this natural and empowering stage of life

A moment of calm

UPLIFTING LEMON BALM Let anxious thoughts

I think, therefore I am

Lightbulb moments

Skincare

Invite tranquillity with the topical application of oils

CALMING BEVER AGES

3 of the best

Bath time

Every busy person everywhere knows the curative power of a soak in the tub and a cleansing scrub

SCENTS

For instant comfort, breathe in a more easy-going frame of mind

ORGANISATIONAL

We love a diary, and we love a list to tick off… Make planning a calming ritual that gives you mental clarity and space

ONLINE RESOURCES

Smart digital aids for stillness

Heart

How to connect more meaningfully and enjoy loving relationships with our partners, children, parents and friends

Q&A

Our agony aunt, Mary Fenwick, offers a new perspective on whatever is troubling you

Love is kind

When the passing of time redefines your relationship with a parent or elderly loved one, show you care with warmth and respect. Heidi Scrimgeour explores tenderness that leaves no room for regret

psychologies inspiration

PHOTOGRAPH: SHUTTERSTOCK “Take time to enjoy

Lead the way as a creator of change

Is it your dream to become a coach? If you want a fresh start in your life and career, training to be a coach could be the exciting adventure you crave. But where do you start, and what does it involve?

FIND A COACH OR TRAIN TO BE ONE

Do you want to hire a coach, or help transform someone else’s life by becoming a coach? Barefoot Coaching is here to help…

HOW I BECAM E A COACH

Lucy Tulloch For 20 years, I managed teams

Body

Improve your physical wellbeing with gentle activity, better sleep, optimum nutrition and natural beauty

MINDFUL WELLNESS

Our Wellness Director, yoga teacher and mindfulness expert Ali Roff Farrar shares new research, strategies and wisdom on all aspects of wellbeing, from activity and nourishment to meditation and conscious beauty

AVOCADO SASHIMI WITH GUACAMOLE GA RNISHES (Wakamore aji no abokado sashimi)

‘This sliced avocado dish is a perennial favourite at izakaya (bars that serve small dishes) and in home kitchens across Japan, thanks to its foolproof, crowd-pleasing nature,’ says chef and MasterChef champion Tim Anderson

Sleep well

Goodnight sleep cami and

Move well

Quality over quantity We’ve been advised to aim

HEADACHES

3 yoga poses for:

Look well, naturally

WHAT’S THE DEAL WITH… sulphates? Sulphates are used

THIS IS WHY...

you get dry skin in winter

Oigong

The rising star of wellness…

Three qigong actions to practise at home

Let yourself sink into the meditation of each movement. If your mind takes you elsewhere, that’s OK. Simply notice that it has, and bring your focus back to one of the four aspects – posture, movement, breath or visualisation. These actions may also be practised while sitting in a chair.

As long as we’re together…

There’s nothing like gathering your loved ones and sharing some good old-fashioned comfort food, indoors and out, as Jamie Oliver reminds us

THE AWESOME ARTICHOKE

Good mood food

Soul

Discover ways to make your soul sing… with creativity, nature, finding your purpose in life and at work, travel and spirituality

The substance of style

From comforting woollens to lucky pants, the clothes we wear have immense power to influence how we feel, writes Gemma Calvert

Take a sensory journey to tranquillity

Pen your way to feeling present and grounded by communing with nature using all your senses, writes Jackee Holder

The words

Eithne Farry presents this month’s riveting novels, resplendent with adventure and complex emotion

Who will hire me if I lose my job at 53?

WORK IN PROGRESS

Know your rights in the workplace

If you are worried about your future at work, you can access free, impartial advice on your rights, the rules and best practice, including with regards redundancy, from Acas. This is its advice for this situation:

Thank you for the music

Katy Georgiou discovers why the allegiances we make to musical genres in our youth, from Britpop to punk, hold such power for us as adults