Let’s set the record straight. . . . each year the third Monday of January rolls around, the term “Blue Monday” resurfaces, claiming this day to be the most depressing of the year. But let’s set the record straight: mental health challenges aren’t confined to a single date on the calendar. The notion of Blue Monday was born in 2004 as a marketing gimmick for holiday bookings. It has since been debunked by its creator, Cliff Arnall, who created it. Depression and other mental health conditions are complex, serious, and can affect individuals at any time of year – not just on a day wrapped in myth. Let’s use this opportunity to remind ourselves that mental health awareness is important every day, and support is available year-round.

Key factors of the Blue Monday

• Poor weather conditions and lack of sunlight
• Debt accumulated during Christmas and winter deals
• The time since Christmas and distance remaining until payday
• The low motivation and productivity levels we tend to experience as New Year’s resolutions fall by the wayside
• The growing feeling of a need to act

Despite its growing prominence as a calendar date, Blue Monday isn’t backed by scientific research data.

A few ideas to check in with yourself

If you’re feeling isolated or lonely, techniques that boost oxytocin levels can help:

• Practicing self-kindness and self-compassion
• Mindfulness meditation
• Resting and sleeping
• Sending a message expressing gratitude to people you know

Dial up your Dopamine. When we’re down and demotivated, dopamine-boosting techniques can help us overcome low motivational levels.

• Physical exercise, movement, or dancing
• Eating healthy foods that are high in protein and good fats
• Trying something new
• Practicing gratitude
• Celebrating small victories

Wellbeing is not Just for one day – it’s important to remember:

• Our bank accounts may feel drained after the festive season
• Credit cards may be maxed out
• New Year’s resolutions may have already failed
• It’s cold and dark
• The next holiday might seem far away
• Many of us spend more time focusing on the needs of others than on our own

I got a take on “Blue Monday” from Sarah, a Mental Health Practitioner who says . . .

“. . . “Blue Monday” really makes me stop and think. I understand that for many, January can be a challenging time. The previous month may have been busy and expensive, with the next payday seeming so far off, and socialising less often may add to a feeling of isolation. However, labelling this specific day as “Blue Monday” can also contribute to our mood by reinforcing the idea that we should feel sad on this day.

If you tell yourself you’re going to feel low, you’re more likely to experience that and to notice things that reinforce those feelings.

That’s why I encourage you to take a different view. Use this day as an opportunity to focus on your wellbeing. Plan something to look forward to:

• Arrange to meet someone for a chat.
• Go out for some fresh air and exercise.
• Try cooking something new.
• Invest in yourself and your wellbeing.

The key here is planning. When you make a plan, you increase the likelihood that you’ll follow through, giving yourself the chance to boost your mood and create positive experiences.

At the same time, I think it’s important to acknowledge that “Blue Monday” can also be an opportunity to talk about mental health more openly. If you’re struggling, this is a great moment to remind yourself that it’s okay to seek support. Whether through your GP, a mental health charity, or other resources, help is available.

Above all, be kind to yourself – Sarah.”

Introducing ‘Brew Monday’

Samaritans have flipped Blue Monday on its head with Brew Monday. The idea? Make time for a cuppa and a catch-up with someone you care about.
• Date: Monday, 20th January 2025
• Activity: Grab a warm drink – (tea, coffee, or even hot chocolate) and have a chat.

Whether it’s in person, over the phone, or virtual – it’s all about connection.

One last thing . . .

Blue Monday might well be a myth, but feeling down sometimes is real. The trick? Don’t let one day define your mood. Check in with yourself, reach out to others, and remember – spring is just around the corner.

More Info:

Samaritans – Samaritans – Brew Monday
Mental Health Resources for Young People – Mental health
Mental Health and Wellbeing – Mental health and wellbeing – Let’s Get Better

My name is Sarah, and I am a Mental Health Practitioner in North Yorkshire.  I am writing this blog to acknowledge that the Festive period can be projected as a happy time of year however, for many, it can have a significant impact upon their mental health.

There are many reasons as to why Christmas can affect mental health including going through grief from a bereavement, financial worries due to pressure to buy presents for others, and increased socialising with family and friends to name a few.

It can be a very overwhelming time of year and with social media easily accessible, it’s important to look after and prioritise our mental wellbeing. It can be easy to spend time comparing yourself and how you celebrate to others, and participating in doom scrolling. But often, things you will see on social media do not reflect reality.

Here are some tips to help, and that I hope you will consider using, to stay well this Christmas:

• Giving yourself the opportunity to reflect and prioritise the plans you want this Christmas rather than what other people are encouraging you to do. I acknowledge this is not always the easiest thing to do and makes us feel guilty initially if you are to say no. However, you will feel better longer term if you are able to prioritise yourself.
  
• Be careful with your money. I would encourage you to set a budget and buy within your means. People can feel they should buy others presents and spend money they do not have. Have conversations with those around you and try to be realistic, and honest about money concerns this Christmas; for many you will be helping them as they could also have the same concern.
  
• Be Prepared. This may include things such as ensuring you won’t run out of medication over Christmas time, due to pharmacies closing on the bank holiday. It may involve trying to keep a routine and plan for the days during the Christmas holidays, including days for rest, as it can be very overwhelming.
  
• Family. There can be people we will see over the Christmas period that we may not wish to see and cannot avoid that affect our mental health more. It is important that you think about a balance that could work, for example volunteer to do an activity so it can keep you busy or approach those who make you feel safe and have a conversation.
  
• Honest conversations. These conversations can be with yourself or others. Acknowledging how you feel can be really empowering, it allows you to take control of your mental wellbeing. I know myself that speaking to those who understand me and who listen to how I am feeling gives me the opportunity to feel supported.

The most important message I wish to get across to people this time of year is to be kind and true to yourself. You and I are only human and there is only so much we can do or places we can go. Therefore, think about how to spend your time and what is going to be the best for you and your mental health.

Take care of yourself,

Sarah Godbold
Advanced First Contact Mental Health Practitioner

Norovirus, often called the “winter vomiting bug,” it’s a highly contagious virus that causes stomach and intestinal inflammation, leading to nausea, vomiting, diarrhoea, and stomach cramps. Although unpleasant, most people recover within a few days with proper care.  

How Norovirus spreads?
Norovirus spreads quickly by direct contact with an infected person and touching contaminated surfaces and then touching your mouth. The virus is airborne and lives in the atmosphere. It’s especially common in crowded environments like schools and care homes and hospitals particularly in winter months.  

So, what are the symptoms?  
Symptoms appear 12 to 48 hours after exposure and last roughly 1 – 3 days.
Common signs include:  

• Nausea and vomiting  
• Diarrhoea  
• Stomach cramps  
• Low-grade fever, headache, and fatigue  

How to treat?
There’s no specific medication for norovirus although over the counter medicines can help alleviate symptoms. The following can help manage the virus:

Stay hydrated
Drink water, broths, or oral rehydration solutions. Avoid sugary or caffeinated drinks. 
Eat bland foods until well enough to gradually introduce foods like crackers, rice, and bananas.

Rest
Allow your body to recover and use over the counter medications to suppress symptoms.

We caught up with Dr Billingsley for his top three tips to protect yourself from the virus.

Bathroom hygiene
It’s a good habit to always close the toilet lid when flushing. Without closing the lid can release tiny droplets, into the air. These can carry germs and viruses, which then settle on surfaces such as sinks, taps, light switches, and door handles. Closing the lid before flushing significantly reduces the spread of these airborne particles.

Sanitise surfaces
As you can imagine bathrooms can become hotspots for germs if not regularly cleaned. Make it a habit to sanitise frequently touched surfaces like taps, sinks, switches and toilet bowls. Doing this after use can prevent the buildup and spread of bacteria and viruses, creating a safer environment for everyone.

Hand hygiene
Keeping on top of hand hygiene is your first line of defence against illness. After using the bathroom, wash your hands thoroughly with soap and water.

When to Seek Help?
Consult a doctor if you experience severe vomiting or diarrhoea, signs of dehydration, blood in stool, or high fever.   All in all, Norovirus is unpleasant but manageable. Stay hydrated, rest, and take precautions to prevent its spread by practicing good hygiene to recover and help protect others from this unpleasant virus. Adopting simple steps but effective practices, you can create a healthier and more hygienic space while minimising the risk of spreading infections.

Meet James, a local firefighter who works hard to protect our community. When he’s not on duty, you’ll often find him at the edge of a peaceful lake with a fishing rod or pole in hand. For James, fishing is much more than a hobby—it’s a way to relax, clear his mind, and feel refreshed. Spending time by the water helps him deal with the stresses of his job and brings him a sense of calm. Let’s look at how fishing, and being outdoors in nature, can be good for us too.

Fishing as Therapy: How It Helps 

James’s job as a firefighter is physically and emotionally demanding. With the pressures he faces on the job, he needs time to unwind and reset. For him, fishing provides that peaceful escape.

“When I’m sitting by the lake, with just the sound of the water, it feels like the world slows down,” James says. “It gives me a chance to clear my head and focus on something simple.” Fishing helps him feel centered, which is something we can all benefit from. Spending time outdoors, especially by water, has been shown to reduce stress and improve mood, offering a natural way to recharge.

Benefits of Being Outdoors Near Water

Time spent outside, especially near lakes, rivers has many health benefits for both body and mind. Here’s why fishing and being near nature can be so good for us:

1. Reduces Stress and Anxiety

Nature has a calming effect, especially water. Studies show that spending time near water can lower stress levels and reduce anxiety often known as blue health. This is the idea that being near or on water provides good benefits to physical and mental health. For James, the sound of the water and the stillness of the lake help him let go of work stress and feel at peace.

2. Boosts Mood and Focus

Being outdoors naturally lifts our spirits. Focusing on something like fishing can also help us practice mindfulness, which keeps our minds in the present moment. This kind of focus can improve mood and make us feel more positive.

3. Improves Physical Health

Fishing might not seem very active, but it actually involves light exercise, from walking around the lake to casting the line. Being outdoors also gives us fresh air and natural sunlight, which boosts vitamin D and strengthens our immune system.

4. Provides a Break from Technology

We’re all connected to screens these days, which can drain our mental energy. Time spent outdoors gives us a break from technology, which helps refresh the mind. When James goes fishing, he often leaves his phone behind, allowing him to fully disconnect and relax.

For James, days spent fishing remind us of how nature can help us feel better. Whether it’s fishing, going for a walk, or simply sitting by the water, spending time outdoors can boost both mental and physical health. 

If you’re looking for an easy way to feel calmer and more balanced, consider spending time in nature. You don’t have to travel far—find a nearby park, lake, or green space, and let yourself enjoy it. Like James, you might find that these simple moments outside can make a big difference.  So next time you need a break, think about stepping outdoors and getting your dose of blue health letting nature work its magic. It could be just what you need to feel recharged and refreshed.

This year let’s ditch the resolutions that feel like ‘giving up’ and embrace a swap that leads to gaining something truly valuable: better mental health. We’re talking about swapping those cigarettes for safer nicotine options, like patches, gum, or even vapes.

The overwhelming evidence shows that once you’re free from harmful tobacco, your mental health can blossom. Stopping smoking doesn’t worsen mental health; it actually helps! Studies reveal that quitting’s positive impact on anxiety and depression can be as significant as taking antidepressants. Anxiety, depression, and stress levels take a nosedive, replaced by positive feelings, reduced stress, and a newfound sense of well-being.

But why is this swap so powerful for mental health?

Smoking might feel like a temporary stress reliever, but it’s actually a vicious cycle. Nicotine messes with your brain, leaving you craving more and more, leading to those anxious, irritable feelings when you don’t have a cigarette. This cycle keeps you trapped, while quitting sets you free.

• Reduced anxiety: Feeling calmer and more in control, not at the mercy of cravings.
• Brighter mood: Saying goodbye to those dark clouds and embracing sunshine and positivity.
• Less stress: Taking a deep breath and feeling the weight lift from your shoulders.
• Improved self-worth: Knowing you’ve conquered a challenge and taken control of your well-being.

This isn’t just wishful thinking:

Thousands of ex-smokers have experienced these benefits first hand. They’ll tell you it’s not about deprivation, it’s about reclaiming your power and unlocking your full potential. Check out Paul’s Story here.
You can also watch Sam’s story on the benefits of stopping smoking here.

Ready to make the swap?

We’re here to support you every step of the way. Our local stop smoking services are here to help by offering a range of resources and support, including:

• Nicotine replacement therapy: Patches, gum, or vapes to help you gradually reduce your nicotine intake.
• One-on=one support:  Get personalized guidance.
• Digital tools and apps: Stay motivated and track your progress with helpful resources.

This New Year let’s rewrite the narrative. Make 2024 the year you swap smoking for a brighter mind, a healthier body, and a happier you. Embrace the freedom, the joy, and the mental clarity that awaits. Take that first step and breathe in a future brimming with possibilities.

Remember, it’s not just about quitting cigarettes; it’s about quitting the limitations they’ve imposed on your life.

For some, Boxing Day is about relaxing and lazing around with family, films and football to shake off the excesses of Christmas Day.

However, there are just as many who use the time to get out and about but when a walk doesn’t set the pulse racing high enough, there are always the cold waters of the North Sea to shock you out of a Christmas stupor with a traditional Boxing Day dip.

My names Kate and I am a water enthusiast! I’m a passionate swimming teacher who has found a love for the invigorating world of cold-water swimming. This year I completed the incredible Humber swim, and I’m here to share my experience, along with shedding light on the many health benefits associated with this thrilling activity.

The Health Benefits of Cold Water Swimming

Cold water swimming isn’t just about braving the chill; it comes with a host of health benefits too! Here are a few that keep me diving in:

Boosts Immune System: The shock of cold water triggers the body to boost its immune system. Regular dips can reduce the likelihood of illnesses and increase the body’s resistance to infections.

Mental Well-being: The rush of endorphins and adrenaline from cold water swimming acts as a natural mood lifter. It’s like an instant reset button for stress and anxiety.

Enhanced Circulation: Cold water immersion stimulates blood flow, promoting better circulation throughout the body. This can help with muscle recovery and overall cardiovascular health.

Improved Resilience: Constant exposure to cold water gradually strengthens the body’s ability to adapt to extreme temperatures, making us more resilient to both hot and cold conditions.

The importance of Learning to Swim from a Young Age

As a swimming teacher, I’ve witnessed firsthand the incredible impact learning to swim at a young age can have on a person’s life. Here’s why it’s so crucial:

Water Safety: Learning to swim early not only builds confidence but also teaches crucial water safety skills. It’s an essential life skill that can prevent accidents and save lives.

Physical Development: Swimming is a fantastic full-body workout. Starting young helps children develop strong muscles, coordination, and stamina.

Confidence and Discipline: Mastering swimming strokes instills a sense of accomplishment and boosts self-esteem. It also teaches discipline and perseverance, traits that go beyond the pool.

Lifelong Passion: Introducing children to swimming early can spark a lifelong love for the water, encouraging a healthy and active lifestyle.

My journey of cold-water swimming has been nothing short of exhilarating. The Humber swim was a testament of my resilience and the sheer joy of conquering challenges. I encourage anyone to give it a go.

Remember, whether it’s taking a plunge into icy waters or simply learning to swim, embracing new experiences brings immense rewards. So, dive in and explore the waters.

Kate

While every day is Mental Health Day for leading providers of mental health services like North East Lincolnshire based NAViGO, October’s annual World Mental Health Day is a chance to further raise awareness and drive positive change

It’s also a chance to talk about mental health, how we need to look after it and where to get help if you are struggling.

Talking is good for your mental health. And talking about mental health is important.

But we know that starting a conversation isn’t always easy – whether that is talking about how you are feeling. Or whether it is checking in with someone you are concerned about.

Here are some top tips for how to approach a friend or family member if you think they might be struggling with their mental health.

Talk to them

If you’re worried about a mate, talk to them about it. Just talking about their feelings with a supportive pal who offers a listening ear can help them feel better. It doesn’t matter if you don’t have the solution. A phone call, a WhatsApp message or a surprise visit can have a huge effect on their wellbeing.

The most important thing you can do is be there for them in their time of need – and point them towards professional help if they need it.

Ask direct, open questions

Don’t ignore your gut feeling if you’re worried about someone. Some people won’t open up until they’re directly asked about how they’re feeling. Ask open questions so the person can respond in more detail than just a ‘yes’ or ‘no’ and give them time to answer in the way they want to.

Do your best not to judge them. It can be incredibly difficult for people who are feeling low to open up. Put the kettle on, get comfortable and be ready to listen to how they’re feeling.

Ask if they’re suicidal

Research has shown that asking someone if they’re suicidal can protect them. It also gives you the chance to let them know they’re not a burden.

Speaking about suicide won’t make them more likely to act on their thoughts – in fact, it decreases the likelihood of that happening. If they say they are having suicidal thoughts, take them seriously – and don’t skirt around the subject.

Encourage them to look for support and make them aware of the services that can help locally.

Stay calm

If you think your mate is struggling, you can help – by staying calm, not judging them and, most importantly, listening to how they feel.

You might not have the solutions, but you can help practically – help them to write questions to ask their GP, or offer to ease the load by arranging childcare or doing a food shop.

And while it’s great that you can recognise when your friend is struggling, it can also affect your own mental health. If this starts to get on top of you, consider looking into support to help you deal with anxiety and stress.

Please remember, if you or someone you know is struggling with their mental health, you are not alone. There are lots of professional support services who are here to help.

Awareness week. 4th – 10th September

When did you last check your blood pressure? Know Your Numbers week is a national campaign to raise awareness about the importance of checking your blood pressure, especially for those who are over the age of 40. Around one third of adults in the UK have high blood pressure which rarely has noticeable symptoms but if untreated, it increases your risk of heart attack and stroke.

Know your numbers campaign is designed to raise awareness and encourage people to make healthier lifestyle choices. It helps people understand the link between high blood pressure and stroke. It raises awareness of other risk factors too, like atrial fibrillation (a type of irregular heartbeat), and smoking.

By understanding your numbers empowers you to make informed decisions about diet, exercise, and overall health. Let’s make wellness a priority! To watch and hear more from
Dr James Crick click here

Let’s get better. Here’s how you can get checked, and what the numbers mean:
👉🏻 https://www.nhs.uk/conditions/blood-pressure-test/
👉🏻 https://www.bloodpressureuk.org/know-your-numbers/

If you would like anymore information surrounding the Know Your Numbers campaign you can sign up to the free public webinar via the following link.
Know Your Numbers Week Community Webinar Tickets, Thu 7 Sep 2023 at 12:00 | Eventbrite

As we observe World Breastfeeding Week, it is essential to shed light on the positive experiences of mothers across Humber and North Yorkshire who have embraced this extraordinary bond.

Breastfeeding is one of the most natural and fundamental acts that connect a mother and her child. It is a beautiful journey filled with countless benefits that extend beyond physical nourishment.

In this blog, we will explore the inspiring stories of three mothers, Georgina Birley, Marta Pereira and Elizabeth Carter, who share their unique breastfeeding journeys and the profound impact it had on their lives.

Embracing the Challenges: Georgina’s story

For Georgina Birley, breastfeeding was more than just a choice – it was a way of life deeply ingrained in her upbringing.

Despite the initial struggles she faced, Georgina remained determined to give her daughter, Alba, the best start in life. Alba was born with a severe tongue-tie, and Georgina experienced an inverted nipple, which made the beginning of their breastfeeding journey challenging.

However, Georgina’s perseverance and the support she received from healthcare professionals paid off. After a small procedure to treat Alba’s tongue-tie, breastfeeding became a breeze, and the bond between mother and child grew stronger.

Georgina’s commitment to providing the best for Alba ensured her consistent growth, which continued to be in the 98th percentile.

Even after returning to work, Georgina didn’t let her breastfeeding journey come to an end. Instead, it became a precious moment of reconnection after a long day. Georgina’s experience highlights the importance of support, determination, and a positive attitude in overcoming breastfeeding hurdles.

Trusting Your Instincts: Marta’s story

For Marta Pereira, the breastfeeding journey she had with her children exemplifies the incredible bond that can be formed through extended breastfeeding.

Marta embraced breastfeeding as the healthiest option for her children – she breastfed her eldest child for four and a half years and continues to breastfeed her youngest.

Despite facing challenges with her youngest child’s latch, Marta’s unwavering trust in her instincts and her dedication to feeding on demand helped her navigate through the difficulties.

By following her instincts and embracing her children’s cues, Marta nurtured strong connections and supported their wellbeing through the power of breastfeeding.

Strength in Community: Elizabeth’s story

For Elizabeth Carter, breastfeeding was a natural decision, influenced by her family’s tradition of nurturing through breastfeeding.

Her early journey with her eldest child had its challenges due to tongue-tie, which required the use of nipple shields. The support Elizabeth found at breastfeeding groups allowed her to navigate the difficulties and grow in confidence as a breastfeeding mother.

Connecting with other mothers on similar journeys provided her with valuable advice and a sense of belonging. As she breastfed her eldest child for 18 months, Elizabeth found joy in the camaraderie of the group and built lasting friendships, making her maternity leave truly enjoyable.

When her second child was born, Elizabeth’s experience was much smoother, and she continued breastfeeding her for 5 years.

The support and understanding from her community allowed Elizabeth to nurture her children through breastfeeding, leading to a remarkable bond between mother and child.

Benefits of Breastfeeding

These stories exemplify the benefits of breastfeeding that go beyond physical nourishment:

• Emotional Bond: Breastfeeding fosters a profound emotional connection between mother and child, promoting feelings of security and love.
• Nutritional Excellence: Breast milk is a blend of nutrients tailored to meet the baby’s evolving needs, bolstering their immune system and overall health.
• Community Support: Engaging in breastfeeding groups provides a sense of belonging and allows mothers to share experiences, exchange advice, and find encouragement during challenging times.
• Long-Term Health: Studies suggest that breastfeeding may reduce the risk of certain illnesses for both mother and child, promoting lifelong wellbeing.
• Positive Parenting Experience: Breastfeeding can lead to positive parenting experiences, fostering patience, and a deeper understanding of the child’s needs.

During this year’s World Breastfeeding Week, we celebrate the incredible journey of all breastfeeding mothers. Their experiences highlight the beauty of this natural bond and the transformative impact it has on both mother and child.

Breastfeeding goes beyond providing nutrition. It nourishes the soul, creates unbreakable bonds, and establishes a supportive community of mothers.

Let’s continue to support and encourage breastfeeding mothers, recognising the immeasurable value they bring to their children’s lives.