I am a leading voice in women's health, renowned for my commitment to transforming the experience of perimenopause and menopause, particularly in the workplace. With over 20 years in health and wellness, I bring both expertise and deep empathy to my work as a certified integrated women's health coach, speaker, and consultant. Pamela's Educational Background I holds a BSc (Hons) in Psychology with Sports Science from Nottingham Trent University, illustrating my strong grounding in both psychological and physiological aspects of health. My education with qualifications in hypnotherapy, hypnobirthing, and women's hormonal health, including specialist menopause training from the Integrated Women's Health Institute and the International Menopause Society. Career: Supporting Women Through Perimenopause My journey is pivoted towards women's hormonal health when she founded the wellbeing practice Smarter Change in 2014. My coaching blends robust diagnostics, functional nutrition, and practical psychological support. Through courses, retreats, and personalised consultations, I try and empower women to manage menopause symptoms such as poor sleep, low libido and weight changes with evidence based strategies and positivity. I am deeply passionate about making these resources accessible, regardless of a woman's income or background. I routinely shares wellness tips and educational content and invites to women to join supportive communities and membership programs for ongoing guidance. Overcoming Struggles with Chronic Fatigue Syndrome(CFS) My Story After developing Chronic Fatigue Syndrome (CFS) at age 46, I was left housebound and unable to work for five years. My symptoms were debilitating, leading me to lose my job and sell my house to survive. Yet, instead of giving up, I took the period of forced rest as a chance to educate myself diving into courses on functional nutrition and women's hormonal health. I discovered that many symptoms related to hormonal transition menopause and could be improved through non pharmaceutical interventions like specific nutrition, lifestyle changes, and medical grade supplements. By 2018, I felt well enough to ask my doctor to amend my medical records, removing her diagnosis of CFS. Rather than returning to my previous career, I reinvented myself channeling my experience into helping other women. Smarter Change - Foundations I founded Smarter Change, a wellbeing practice offering holistic support and education for women navigating perimenopause, menopause, and related workplace issues. I believe in creating a journey instilled as a philosophy: the body is capable of healing, and with the right guidance, women can thrive through midlife and beyond. My approach blends functional diagnostics, nutrition, hypnotherapy, and coaching, empowering women to take control of their health. I used my story to demonstrate that adversity can become a springboard for reinvention. Through courage, knowledge, and a renewed sense of purpose, I transformed my struggle into a career defined by advocacy and the care of others. Advocacy in the Workplace: BSI, ISO, and Consultancy Recognising the business impacts of menopause, I work with organisations to foster menopause friendly workplaces. As an advisor to the British Standards Institute (BSI), I have co-created policies and contributed to workplace standards guides focused on menstruation and menopause. My expertise try’s to support companies understand the challenges faced by women, improve talent retention, and build more inclusive environments. Programs and Offers Pamela offers a range of services: 1. 1:1 coaching: Personalised health and wellbeing consultations using diagnostics, functional nutrition, and practical psychological support. 2. Membership programmes: Access to monthly specialist webinars and supportive communities for ongoing education and empowerment. 3. Corporate consultancy: Developing menopause and menstruation policies, staff training, and organisational support. 4. Courses and retreats: Online and in-person programmes on perimenopause, and overall women's health. My journey from battling CFS to championing menopause awareness stands as a testament to resilience, innovation, and My belief that every woman can thrive during midlife and beyond. My work continues to reshape how women and organisations approach hormonal health, ushering in a new era of openness and support. You can contact Pamela at info@smarterchange.co.uk  And find out more about her work HERE

Children’s charity that grants wishes for young patients in hospital and donates toys, games and support to children’s wards across the UK A child’s wish work collaboratively with Positive talk support Services When a child is unwell and spending time in hospital, life can suddenly feel very small. Days revolve around treatments, tests, and waiting rooms. For children, the loss of play, normal routines, and connection with friends can feel overwhelming. For parents and families, the worry and emotional toll can be equally heavy. At A Child’s Wish, we believe that even in the hardest times, every child deserves moments of happiness. That is why we dedicate ourselves to granting wishes for children and young people in hospital, and to supporting wards with toys, games, and resources that bring comfort and joy. The power of a wish A wish may seem like a simple thing, a toy, an outing, or the chance to meet a hero. But for a child in hospital, that moment carries extraordinary power. It provides a break from medical routines, a spark of excitement, and a reminder that they are seen and celebrated beyond their illness. We have seen first hand how a child’s face lights up when their wish comes true. The joy is infectious, spreading not only to the child but also to their family and even to the staff caring for them. Wishes create memories that last far beyond the hospital walls, offering families a reminder of hope and resilience during uncertain times. Supporting the people around the child When a child is in hospital, their family is there too, parents keeping vigil at the bedside, siblings adjusting to changed routines, grandparents offering quiet strength. We know that a wish doesn’t just lift the child’s spirits, it creates a ripple effect of comfort and encouragement for the whole family. Hospital wards also benefit from our work. By donating toys, books, and games, we help transform what can feel like an intimidating environment into one that is brighter, friendlier, and more supportive of children’s emotional needs. These small changes make a big difference to everyday life in hospital. A community of kindness A Child’s Wish could not exist without the generosity of our supporters. Every donation, every fundraiser, and every act of kindness allows us to continue making hospital stays less daunting and more hopeful. From sponsored runs to bake sales, from corporate partnerships to individual giving, our community comes together in countless ways to make wishes happen. Each contribution helps us reach more children, provide more resources to hospitals, and create more moments of joy where they are needed most. Why joy matters Medical care is vital, but so too is emotional wellbeing. Research shows that happiness, play, and positive experiences support children’s resilience, reduce stress, and help them cope better with treatment. For families, shared joyful experiences provide relief and lasting memories to hold onto during uncertain times. This is why our work matters. Wishes are more than just gifts, they are reminders that even in hospital, childhood is still worth celebrating. How you can help If you’d like to be part of this mission, there are many ways to get involved: Donate – Every pound goes directly towards making wishes come true and supporting children’s wards. Fundraise – From local events to creative challenges, your efforts bring joy to children across the UK. Partner with us – Businesses, schools, and community groups can make a lasting impact through collaboration. Spread the word – Share our story and help others discover how they can support children in hospital. Together, we can make wishes come true Every child deserves moments of joy, no matter their circumstances. At A Child’s Wish, we are proud to play a part in bringing light into difficult times.  If you would like to find out more, get involved, or support our work, please visit www.wishcometrue.org.uk . Because when wishes come true, hope shines brighter, for children, for families, and for us all.

We provide counselling, mentoring, life coaching, mediation and wellbeing services for children, young people, adults, relationships, and businesses. Working in healthcare can be incredibly rewarding, but also deeply demanding. Long shifts, staff shortages, and the emotional weight of supporting others often mean healthcare staff may feel anxious, overwhelmed, or disconnected from themselves and loved ones. You may finish a shift feeling completely drained, carrying the weight of patients’ stories home with you. For many healthcare workers, there’s little time to switch off or recover before it all begins again. Over time, that pressure can take its toll on both mental and physical health. At Positive Talk Counselling Services , we are here to support you with any challenges you may be facing, whether that’s stress from the workplace, difficulties at home, or simply the need for a safe space to talk. You don’t have to do this alone. Healthcare workers may experience unique pressures: the constant demands of caring for others, exhaustion from shift work, or the emotional impact of difficult cases. Many also face heightened anxiety, burnout, or struggles with sleep, confidence, and relationships. It can feel as though there is never enough time to pause and put your own wellbeing first. In our sessions, we create a space where you can talk openly about these challenges, reduce the stress, and find strategies to feel more like yourself again. Who We Support We work with a people across all ages such as children, young people, adults, families, and professionals across many sectors. Our clients include healthcare staff, carers, teachers, students, and business professionals. We also offer mediation to support healthier communication and resolve conflicts, whether in families, workplaces, or communities. We also work with organisations to improve wellbeing in the workplace, supporting both individuals and teams. Each stage of life can bring its own transitions and challenges, and our role is to provide tailored support for your wellbeing. For example, healthcare staff may experience stress and burnout, coping with juggling of roles such as being a parent and dealing with children may feel pressure at school, young people struggling with friendships or identity, and parents/healthcare staff may find family responsibilities overwhelming. Professionals in demanding roles may also face long hours or workplace pressures that affect mental health.We are here to support Supporting Children, Young People, Adults, and Families At Positive Talk, we believe that wellbeing matters at every stage of life: Children and Young People : We support with issues such as anxiety, low self-esteem, school or exam stress, and friendship challenges, helping young people build resilience and confidence. Adults: Many adults, including healthcare staff, struggling with low mood, identity concerns, or life transitions. Counselling provides a space to reflect, reset, and find healthier ways forward. Families and Relationships : We help families navigate conflict, improve communication, and strengthen bonds. Therapy may also support couples or relatives facing difficulties and change. How Positive Talk Counselling Can Support You 1.Coping with Stress and Burnout Healthcare work can be relentless, leaving little time to recover. Counselling offers a safe space to explore the pressures you face, manage feelings of overwhelm, and develop strategies to prevent burnout. 2.A Sa fe Space to Talk Therapy at Positive Talk provides a confidential and compassionate environment where you may explore work related stress, family pressures, relationship issues, or anything else that may be affecting you. 3.Managing Anxiety and Low Mood At Positive Talk we use practical tools and techniques to help regulate stress, reduce anxiety, and support your mental health, whether that’s linked to work, home, or life transitions. 4.Rebuilding Confidence At Positive Talk Counselling Services we can help you reconnect with your sense of self worth, separate from your role as a carer or professional, and find healthier ways to live and work. 5.Support for Relationships and Families At Positive Talk we can help you strengthen communication, set boundaries, and nurture healthier connections with colleagues, family members, or partners. 6.Life Coaching Alongside therapy at Positive Talk we offer, coaching support that can offer structure and motivation to move forward with clarity, whether that’s building routines, breaking down overwhelming tasks, or achieving personal goals. 7.Mentoring Mentoring at Positive Talk we provide supportive guidance through transitions, offering space to reflect on strengths and values which may help you feel empowered about your next steps. 8.Mediation We provide mediation services to resolve conflicts constructively, whether within families, workplaces, or communities. 9.Business Support At Positive Talk we provide business support aimed at individuals, Senior managers, CEO’s and support team morale, through tailored workplace services. This includes counselling, stress management workshops, conflict resolution training, and leadership coaching, helping improve wellbeing, team dynamics, and productivity. Prioritising Whole Life Wellbeing Life can bring challenges at every stage, from childhood through to adulthood. With the right support, these challenges may also become opportunities for growth, resilience, and renewal. At Positive Talk Counselling support services, we’re passionate about supporting people to feel empowered, heard, and understood. Whatever you’re facing, you don’t have to go through it alone. Reach Out Today You’re not alone, and there are ways to feel more like yourself again and how you would like life to look like for you, and if you’re reading this and thinking of a friend, colleague, or loved one who might benefit from talking to someone, please feel free to share this with them. Reach out to Positive Talk Services today and take your first step towards growth, moving forward and insightful progress. We are ready to listen and support you. We offer compassion. You deserve to thrive. In person sessions: Derby, Coventry, Manchester, Leamington Spa, Birmingham, and Greater London Online Support: Available nationwide across the UK Hours: 8am-9pm, 7 days a week Contact us Wondering if this is the right step? Visit www.positive-talk.com to learn more, book a free consultation, or connect with someone who’s ready to listen. Call us: 07887 192 192 Follow us: Facebook Instagram X YouTube LinkdIn Snapchat TikTok

Understanding Mental Health: Why It Matters What is mental health? Mental health is a vital part of overall wellbeing. It includes our emotional, psychological, and social health, and it affects how we think, feel, and act. Good mental health helps us cope with everyday stresses, build relationships, and make healthy choices. Like physical health, mental health changes throughout life and requires ongoing care and attention. Everyone experiences periods of stress, uncertainty, or low mood, maintaining good mental health means recognising these changes and seeking support when needed. This year’s World Mental Health Day theme, “Mental health is a universal human right,” highlights that access to mental health care and support should not depend on where someone lives, their background, or their income. Everyone deserves to feel safe, supported, and understood. Why this conversation matters In the UK, around one in four people experience a mental health problem each year, and one in six report experiencing symptoms such as anxiety or depression in any given week. Yet many still wait months, sometimes years, for support. Although awareness has grown, stigma and silence persist. Many of us still believe we should “just cope,” even when we’re overwhelmed and because mental health is invisible, it’s often the first thing that may be overlooked. Mental health affects everyone. It’s the quiet foundation beneath our daily lives, the thoughts that shape our mornings, the sense of connection that makes us feel human. Ignoring it doesn’t make it go away, it simply makes life heavier to carry. Mental health is not about being happy all the time Good mental health isn’t the same as constant positivity. It’s the ability to feel, fully and safely, even when emotions are uncomfortable. It’s being able to recover from setbacks and hold onto hope during difficult times. We may have moments when life feels too much, when the pressure to hold everything together becomes exhausting. These moments don’t mean we’re failing, they mean we’re human. Research shows that almost 60% of UK adults say their mental health has worsened over the past five years, with stress, loneliness, and financial pressure among the leading causes. These figures remind us that behind every number is a person doing their best to get through the day, often silently. What helps Looking after mental health doesn’t always require big, dramatic changes. Often, it begins with the smallest acts of care, the ones that gently reconnect us with ourselves: · Taking a few deep breaths before reacting. · Talking honestly with someone you trust. · Spending time outdoors or moving your body. · Saying no when you need to rest. · Speaking kindly to yourself, even when it feels unnatural. These small actions might not fix everything, but they create breathing space, a reminder that we have agency, and that we’re not defined by struggle alone. Everyone deserves support At Positive Talk, we believe mental health care is a right, not a privilege. Everyone should have access to spaces where they can be heard without judgment and supported with compassion. Therapy is one way to create that space, a place to slow down, make sense of what’s happening inside, and begin to heal. Support doesn’t always start in a therapy room. Sometimes it starts with a friend asking, “How are you really?” or someone admitting, “I’m not okay.” Every conversation helps to dismantle stigma and build a culture where care is normal, not exceptional. Reach out for support This World Mental Health Day, we invite you to take a moment to check in with yourself. How are you, truly? What might you need today: rest, connection, or perhaps a little compassion for yourself? And if things feel heavy right now, please don’t face it alone. Reach out a friend, a GP, or a therapist at Positive Talk. Support is available, and you deserve it.  Created by Priyanka, Integrative Therapist (MSc, MNCPS Accred.)on behalf of Positive Talk

ADHD: What It Is, and What support is available 1. What is ADHD? ADHD, Attention Deficit Hyperactivity Disorder, is a neurodevelopmental condition that affects attention, organisation,. It’s not a sign of laziness, bad parenting, or lack of effort. ADHD affects the way the brain regulates focus, energy, and emotions, which means people may find it harder to manage time, stay organised, or complete tasks, even when they want to. There are three main types of ADHD: inattentive, hyperactive impulsive and combined. Symptoms can look different from person to person, some may struggle with concentration or forgetfulness, while others feel constantly “on the go.” ADHD is not just a childhood condition. It often continues into adulthood, though it can present differently at different ages. 2. How common is ADHD in the UK? ADHD is much more common than most people realise, and many people remain undiagnosed. · In England alone, around 2.5 million people are estimated to have ADHD, including 741,000 children and young people. · As of 2025, more than 500,000 people are on NHS waiting lists for an ADHD assessment. · Among adults, around 14% show signs of ADHD on screening tests, yet fewer than 2% have a formal diagnosis. · GP records suggest that only about 1 in 9 people with ADHD are currently diagnosed. These numbers show a huge gap between how many people have ADHD and how many actually receive help or support. 3. Why ADHD often goes unnoticed ADHD can be difficult to recognise because it doesn’t always appear the same in everyone. Some people are very outwardly energetic or impulsive; others appear quiet and distracted. Many learn to mask their symptoms, working harder than others to keep up or hiding their struggles due to fear of judgement. There are also common myths that prevent people from seeking help, such as: · “ADHD is just bad behaviour.” · “It only affects children.” · “You can’t have ADHD if you did well at school.” ADHD can affect anyone, regardless of IQ or background. It’s about how the brain processes information and manages focus, not about effort or ability. 4. What ADHD can look like day to day ADHD can affect many areas of life. Someone might: · Forget appointments or lose things often. · Struggle to start or finish tasks, especially if they’re repetitive. · Feel restless, talk quickly, or interrupt without meaning to. · Experience emotional ups and downs. · Find time management, budgeting, or organising daily life especially draining. These challenges can lead to frustration, low confidence, or burnout, especially when people don’t yet know why things feel harder for them. But ADHD also comes with strengths. Many people with ADHD are creative, quick thinkers, good problem solvers, and passionate about the things they care about. With understanding and the right tools, those strengths can shine. 5. Why early recognition matters Without support, ADHD can contribute to difficulties at school, work, or in relationships. It’s also linked to higher rates of anxiety, depression, and low self-esteem. Recognising ADHD early can prevent years of unnecessary struggle. At the moment, though, many people wait months, sometimes years , for an assessment. This can be discouraging, but it’s important to remember that support doesn’t have to wait for a diagnosis. 6. What can help you · Therapy or coaching to help with organisation, focus, emotional regulation, and self-understanding. · Medication prescribed by specialists, which can help balance attention and energy levels. · Routine and structure, such as clear plans, reminders, and breaking tasks into smaller steps. · Lifestyle support, regular sleep, physical activity, and balanced nutrition. · Community or workplace adjustments, such as flexible deadlines or quiet spaces. Even small changes can ease pressure and restore confidence. 7. ADHD affects adults, too Many adults reach their 20s, 30s, or 40s before being diagnosed, often after noticing ongoing challenges like disorganisation, burnout, or difficulty managing emotions. For some, a diagnosis brings relief a new understanding of why things have always felt harder than they “should.” Awareness is key. The more people understand what ADHD looks like in adults, especially as many may mask symptoms, the more likely they are to recognise when something deeper is going on. 8. Reaching out for support  If any of this sounds familiar, you’re not alone. ADHD is common, and help is available. You can speak to your GP about an assessment or connect with us for guidance and resources. At Positive Talk, we work with many clients who are exploring or living with ADHD. Therapy can help you understand your mind better, develop strategies that fit you, and rebuild confidence.

How therapy transformed her academic journey and inspired her coaching practice. She now supports researchers facing imposter syndrome, burnout, and overwhelm.

You don’t need to drink every day for alcohol to impact your health. Drinking too much, too fast, too often can still carry serious risks, especially when it becomes a pattern. 1.What is binge drinking? NHS describes it as drinking a l arge amount of alcohol in a short period of time. According to UK Chief Medical Officers: 8+ units in one session for men 6+ units in one session for women That’s roughly: 3 pints of strong beer for men 2 large glasses of wine for women 2. Am I drinking too much? To reduce health risks, UK guidelines recommend that both men and women drink no more than 14 units of alcohol per week, and that those units are spread out over three or more days. That works out to roughly: 6 pints of regular-strength beer (4%) 6 medium glasses of wine (175ml at 13%) 14 single shots of spirits (25ml at 40%) 3. Signs you might be binge drinking ¨ Drinking more than planned ¨ Blacking out or forgetting parts of the night ¨ Using alcohol to “switch off” from stress or feelings ¨ Feeling low, anxious, or guilty after drinking ¨ Struggling to stop once you start ¨ Only drinking occasionally, but excessively when you do Remember: You don’t have to drink daily to be at risk. 4. Why people binge drink Many people use alcohol to cope. It might feel like the only way to relax or socialise, especially if you’re burnt out, anxious or trying to avoid difficult emotions. Common triggers include: ¨ Workplace stress ¨ Relationship problems ¨ Trauma or unresolved grief ¨ Loneliness or boredom ¨ Social pressure or cultural norms 5. What are the dangers of binge drinking? Binge drinking increases your risk of both short- and long-term harm. Short-term risks: ¨ Accidents and injuries (e.g., falls, burns, road traffic accidents) ¨ Alcohol poisoning ¨ Sexual assault ¨ Unintentional violence or aggression leading to fights ¨ Memory blackouts Long-term risks: ¨ Liver disease ¨ Heart problems ¨ Increased risk of cancers (e.g., mouth, breast, liver) ¨ Mental health issues like depression and anxiety ¨ Alcohol dependency ¨ Permanent memory problems, including alcohol-related brain damage (e.g., Korsakoff’s syndrome) Even if you function well in daily life, binge drinking can still damage your health over time. 6. How to stop binge drinking: real strategies that work 1. Recognise your “first drink logic” People often say: “I’ll just have one.” But once alcohol kicks in, the brain’s prefrontal cortex (impulse control) gets dialled down. If the first drink is what leads to all the others, consider avoiding that one drink altogether in your highest-risk settings (e.g., Friday nights, certain friends, post-stress routines). 2. Break the “end of the week = drink” association If your drinking kicks off on Friday night, it’s likely become ritualised - a cue → reward cycle. What helps: ¨ Replace the time and location with something else, e.g., go to a gym class at 6pm Friday, not the pub ¨ Change your scenery right after work: walk, call someone, shower, cook something grounding 3. Name your “drinking voice”- and externalise it Clients often say things like: “It’s like this voice says, you’ve had a hard day, you deserve it.” In therapy, we call this externalisation . Give that voice a name and learn to respond to it as one part of you, not the whole truth. 5. Have a prepared response to peer pressure or influence A lot of binge drinking happens socially, not because people want to drink over their limit, but because they feel unable to say no due to peer pressure or influence. Prepare one sentence you can use when pressured: ¨ “I’m doing a reset this month; I’ll stick with this one.” ¨ “Trying to improve sleep so taking it easy tonight.” ¨ “Just pacing myself, I’ve got a big morning.” The key is confidence + vagueness . Most people won’t push after the first line if you sound sure. 7. How a therapist can help you with binge drinking When people come to therapy to talk about drinking, therapists don’t approach it with judgement, we approach it with understanding. Because drinking is usually doing something for you. It might be easing anxiety, numbing stress, helping you feel something (or nothing), or offering a sense of connection where you otherwise feel out of place. In therapy, we gently explore what your drinking is trying to manage and begin to build tools that support you in safer, more sustainable ways. Below are some of the evidence-based techniques your therapist might use in sessions tailored to your needs: Motivational Interviewing This technique helps you unpack the real reasons you might want to drink less, even if you're not ready to stop. It's especially helpful if you feel conflicted about change. Tracking We often use a drinking and mood diary to identify the patterns behind the behaviour. You will log: ¨ What you drank ¨ What triggered it (emotion, situation, thought) ¨ What you hoped alcohol would do ¨ How you felt before and after This helps you start recognising your own cues and cycles. You’re not just cutting out alcohol, you’re understanding it. CBT techniques In therapy, we look at the beliefs and thoughts that drive your drinking: “I can’t unwind without it.” “Just one won’t hurt.” “Everyone else is drinking, I’ll feel weird if I don’t.” CBT helps you challenge these thoughts, plan ahead for high-risk moments, and build healthier habits that still meet your needs (like decompression, connection, or confidence). Planning for tricky situations In therapy, you might build a weekend plan or “safe exits” for social events where binge drinking is likely. ¨ Who can you call? ¨ What’s your script if someone offers you a drink? ¨ What’s your go-to “escape plan” if things feel off? Therapists help you create real-life scenarios you can rehearse, not just talk about. Boundary setting and confidence building A big part of stopping binge drinking is learning how to say no without guilt , handle peer pressure, and feel like yourself in social situations without a drink in your hand. Therapy helps you build that confidence, practice those boundaries, and understand what makes them hard in the first place. 8. How to get support You don’t have to wait for things to get worse before you get support. If binge drinking is starting to affect how you feel, function, or connect with others, therapy can help you take back control with compassion, not judgement. Schedule an appointment with Positive Talk today and take the first step toward a healthier, more balanced relationship with alcohol. Created by Priyanka, Integrative Therapist (MSc, BACP member) (If you’re interested in learning more about this topic or how therapy might support you, you can visit the author’s bio here .)

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