Stress is something everyone experiences at one stage or more, but when life becomes demanding, whether through work, studying, caring responsibilities, finances, or unexpected challenges, stress can build up until everything feels overwhelming. When this happens, even ordinary tasks can feel harder than usual. The good news is that there are small, simple actions you can take to support your wellbeing , help your mind slow down, and restore a sense of balance. You don’t need to fix everything at once. Every small step still counts. Every mind matters: coping with everyday stress Understanding stress Stress is your body’s natural response to pressure. It can help you stay alert or motivated, but too much stress for too long can affect your mood, sleep, energy, and ability to focus. Common signs of stress include In your body · Tension in your shoulders, jaw, or stomach · Headaches or fatigue · Rapid heartbeat or shallow breathing · Difficulty sleeping or waking up tired · Feeling restless or wired In your thoughts · Racing thoughts · Difficulty concentrating · Feeling easily overwhelmed · Thinking “I can’t cope” · Overthinking simple decision In your emotions · Irritability or frustration · Feeling low, flat, or tearful · Feeling on edge · Becoming easily upset · Feeling disconnected from yourself or others Why stress builds up Stress can build quietly, especially when there are lots of small pressures or more You may notice stress increases when: · You’re juggling too many responsibilities · Your routine gets disrupted · You’re not sleeping well · You’ve been supporting others more than yourself · You experience uncertainty or big changes · You don’t get enough time to rest · You’re carrying emotions you haven’t had space to explore Small steps to help you feel more in control These simple actions can help reduce stress and improve your wellbeing. You don’t need to try all of them, start with one or two that feel manageable. 1. Use deep breathing to calm your nervous system When you’re stressed, your breathing becomes shallow and fast. Slowing it down can help your mind and body relax. Try this calming breath: Inhale for 4 → hold for 2 → exhale for 6 Repeat 5-7 times. This slows your heartbeat, relaxes your muscles, and sends a “you’re safe” signal to your brain. Other options include: · Placing a hand on your stomach and breathing deeply · Box breathing (4 in → 4 hold → 4 out → 4 hold) · Lengthening your exhale to naturally relax your body Even one minute can make a difference. 2. Break things down into manageable steps When everything feels like “too much,” your brain can freeze. Breaking tasks into smaller steps helps reduce overwhelm. Try: · Writing down 3 small, achievable tasks · Choosing one priority task and doing that first · Dividing big tasks into mini steps · Celebrating progress, even if small 3. Create regular moments of calm When your day feels relentless, even a short pause helps your mind reset. You could try: · Sitting somewhere quiet for a few minutes · Drinking something warm slowly · Taking a few deep breaths before moving to your next task · Lighting a candle or lowering overhead lights · Listening to calming sounds or gentle music These micro breaks stop stress from spiralling. 4. Move your body to release tension Stress doesn’t just affect your mind, it sits in your body too. Movement helps release that tension and gives your brain a chance to reset. Here are several types of movement that support stress relief: Gentle movements for low energy days Perfect when you feel tired, mentally drained, or overwhelmed. · Slow neck and shoulder stretches · Rolling your shoulders or wrists · Gentle yoga poses like child’s pose or cat/cow · Walking around your home or garden · Sitting stretches while watching TV · Stretching your arms overhead to release chest tension These movements help relax tight muscles and reduce physical stress. Quick mood boosting movements Designed to lift your mood quickly. · A brisk 5 minute walk · Dancing around your room to one song · Marching or stepping in place · Going up and down the stairs once or twice · Shaking your hands, arms, and legs to release energy Just a few minutes can increase happy hormones, helping you feel more energised. Grounding movements to calm anxiety Useful when you feel on edge, panicky, or overstimulated. · Slow stepping while feeling your feet on the floor · Rocking gently side to side · Stretching your hands and fingers intentionally · Pressing your feet firmly into the ground · Walking slowly while noticing textures and sounds Strength based movements for pent up stress Helpful when you feel agitated or restless. · Wall pushups · Squats using a chair for support · Light weights or household items · A short strength focused video · Holding a strong pose for 10,20 seconds Outdoor movement for a bigger wellbeing lift Even a short time in nature helps reduce stress hormones. You could try: · A walk in green space · Sitting outside for fresh air · Walking while paying attention to colours, sounds, or smells · Mindful observation of trees, clouds, or water 5. Practice self-kindness Stress makes many people speak harshly to themselves. But self,kindness reduces pressure and increases resilience. Try reminding yourself: · “I’m doing the best I can right now.” · “It’s okay to take things slowly.” · “It makes sense that I feel this way.” Being kind to yourself doesn’t solve stress, but it helps you cope with it more gently. 6. Stay connected Talking to someone can: · Help you feel heard · Provide emotional relief · Give you a fresh perspective · Remind you you’re not alone Connection, even brief, helps reduce stress. This could be a friend, family member, colleague, or therapist. Creating a supportive routine Small habits can help you protect your wellbeing over time. You could try: · A 2-minute morning stretch · Planning your day the night before · Eating regular meals · Drinking enough water · Creating a simple bedtime routine · Reducing caffeine later in the day · Scheduling small pauses between tasks · Allowing yourself rest without guilt When stress becomes too much If stress starts affecting your daily life, sleep, mood, relationships, or ability to function, it may be time to seek support. A trained professional can help you: · Understand what’s causing your stress · Develop coping strategies · Manage difficult emotions · Feel more steady and supported · Build long-term resilience How Positive Talk Can Help At Positive Talk , Counselling and Life Coaching Services we understand that stress can make life feel overwhelming. You don’t have to go through it alone. We offer a warm, confidential space where you can explore what you’re carrying and learn tools to help you feel calmer and more in control.  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

A personal journey of the affects of alcohol and creating a safe space for people facing addiction. Alcohol affects people in different ways, but for many, including me, it becomes a coping mechanism long before it becomes a recognised problem. For 28 years, alcohol and substances were part of my daily life. Both offered me temporary escape, numbness, and moments where I didn’t have to face pain or reality. But over time, my addiction was slowly destroying me. My journey through addiction is the lived experience that led to the creation of Don’t Bottle It Up, a community built support space founded after I became sober. I didn’t build this from books, theories, or observation, I built it from the truth of what I went through, and from my belief that nobody should have to feel as isolated, ashamed, or hopeless as I once did. Don’t Bottle It Up exists to bring honesty, acceptance, and real conversation to a topic people often avoid. Its core purpose is to help people feel safe enough to speak, reflect, and recognise that support is possible long before life reaches breaking point. Why people turn to alcohol Many people start drinking socially, to unwind or to switch off. That was true for me, too. But over time, life pressures, stress, trauma, conflict and emotional pain, turned them drinks and substances into a crutch. Alcohol becomes a few hours or days of peace. A way to stop feeling hurt, a way to silence thoughts and a way to get through days that feel too heavy. It’s not that people want to hurt themselves, it’s that alcohol temporarily takes the edge off pain they don’t know how to express. But the relief is short lived and the problems stay. The cycle deepens and I lived that cycle for nearly three decades. Don’t Bottle It Up recognises these patterns without judgement. The slide from social drinking to dependency is quiet, subtle, and easy to missed, especially when you’re the one living it. Recognising when drinking is becoming a problem. I spent years telling myself that I was “fine” because I could still work, still function, still show up. But addiction doesn’t appear suddenly, it grows in the background. Some signs include: • Drinking to get drunk, not to socialise • Feeling defensive when someone questions your drinking • Needing more alcohol to feel the same effect • Arguing more at home or becoming emotionally unpredictable • Struggling with work after drinking • Hiding alcohol or drinking alone These behaviours often creep in slowly, and the person drinking may not see the shift. With videos that tell my own past and truths, Don’t Bottle It Up helps people recognise these signs and understand that needing support is not a failure, it’s a moment of awareness. The emotional and mental impact of alcohol. Alcohol doesn’t just affect the body. It affects your mind, your emotions, and your ability to cope. I experienced the anxiety, low moods, paranoia, and emotional crashes that hit after drinking and this sometimes lasted for days. Sobering up often brings back everything you tried to numb. Past pain, present worries, future fears. These moments can be overwhelming, but they are common, and they are human. Don’t Bottle It Up offers a space where people can admit these struggles without shame because many of us may have felt them too. Why it’s hard to admit there’s a problem. I denied my addiction for years. Not because I wanted to lie, but because the truth felt terrifying. In many communities especially in mine which is the Punjabi Indian community, addiction is taboo and is something that is hidden, judged, or brushed under the carpet. And as long as life on the surface looks functional, it’s easy to convince yourself nothing is wrong. Admitting there’s a problem isn’t a sign of weakness, it’s the strongest step you can take. The ripple effect: impact on family and work Addiction doesn’t just affect the person drinking , it affects everyone around them. Relationships strain, trust fades and the presence disappears. Children also notice more than we realise. Work life suffers too, I missed days and had poor focus. I lost opportunities and I saw the damage addiction caused across every area of my own life. How Don't Bottle It Up supports recovery. Everything we do is grounded in lived experience which also includes mine. That’s why people feel understood, not judged. Our support focuses on: Honest conversation Lived experience guidance Mindfulness and emotional regulation Fitness, routine, and lifestyle changes Healthy support networks One day at a time approaches Rebuilding trust through consistent actions Recovery isn’t about quick fixes. It’s about daily commitment. It’s about rediscovering who you are beneath the addiction. Over time, many people, myself included find peace, clarity, purpose, and a new sense of identity they never thought possible. Hope and life after addiction Hope is one of the most powerful tools in recovery. Seeing someone who has lived through addiction and rebuilt their life can change everything. That’s why I share my story openly to show that transformation is possible. Recovery isn’t about perfection, it’s about progress, honesty, connection, and courage. With support, mindfulness, community, and the right tools, a calmer, healthier, more meaningful life is achievable. Don’t Bottle It Up exists because I never want anyone to face this journey alone. If I can rebuild my life after 28 years of addiction, then you can too. As someone with lived experience, I am continually learning and expanding my toolbox to navigate the challenges that arise on my recovery journey. I now have the privilege of working with positive-talk.com whose ethos is rooted in providing caring, compassionate, non-judgmental, and accessible support that empowers clients to create positive change and personal growth. Together, by combining our strengths and perspectives, we can help make the healing process more meaningful and sustainable. Mr Sunny Singh Director Don’t Bottle It Up Ltd TikTok - https://www.tiktok.com/@dont.bottle.it.up.ltd?_r=1&_t=ZN-91q6pPvEGfe Instagram - https://www.instagram.com/dontbottleitupltd?igsh=YWNramNlbXlndzA%3D&utm_source=qr  Video - 28 years of addiction https://youtu.be/Q4jLvA-8WfU?si=NfSYYRR7HGi6BwY4

The International Day of People with Disabilities, held annually on 3rd December , is a global day of awareness, recognition, and action. It is a day to honour the more than one billion disabled people worldwide, celebrate their contributions, and highlight the social, physical, and attitudinal barriers that still limit equal access, opportunity, and wellbeing. This day reminds us that disability is not a problem within a person, its. A recognition of a community of people requiring support When society becomes more inclusive, everyone benefits. International Day of People with Disabilities calls communities, workplaces, governments, and individuals to recognise disability as an essential aspect of human diversity, and to treat disabled people with dignity, respect, and equality. Understanding disability beyond stereotypes Disability is broad, . It can be visible, invisible, permanent, temporary, or fluctuating. Disability includes: · Physical disabilities · Sensory disabilities (e.g., Hearing or visual impairments) · Neurodivergence (e.g., ADHD, autism) · Long term health conditions · Chronic pain and fatigue conditions · Mental health disabilities · Learning disabilities · Cognitive impairments · Invisible disabilities that may not be apparent to others Many people live with more than one type of disability. And each person’s experience is unique. Understanding the social model of disability The social model of disability teaches us that people are not “disabled by their conditions” they are disabled by environments, systems, and attitudes that fail to accommodate their needs. For example: · A wheelchair user is not disabled by their body, they are disabled by stairs. · A neurodivergent person is not disabled by how their brain works, they are disabled by rigid workplaces and inaccessible communication styles. · A deaf person is not disabled by hearing loss, they are disabled by lack of captions, interpreters, or inclusive design. · A person with chronic pain is not disabled by the pain itself, they are disabled by disbelief, inflexible expectations, or inaccessible healthcare. The social model shifts responsibility from the individual to the world around them. And when society adapts, everyone gains access, belonging, and dignity. The emotional impact of exclusion Disabled people often experience not only physical barriers, but emotional and social ones. Limited access, lack of understanding, and daily micro-aggressions can take a toll on mental health. Disabled people commonly face: · Stigma · Stereotyping · People speaking for them rather than listening · Assumptions about their abilities or intelligence · Isolation due to inaccessible spaces · Overwhelm from navigating complex systems · Fear of being judged or disbelieved · Pressure to “mask” or hide their needs · Feeling like a burden · Internalised ableism · Burnout from compensating for lack of accommodations This emotional labour is often invisible, but deeply draining. Invisible disabilities: the unseen struggle Many disabilities cannot be seen from the outside. These include: · Chronic fatigue · Chronic pain · Adhd · Autism · Fibromyalgia · Crohn’s disease · Hearing loss · Mental health disabilities · Epilepsy · Diabetes · Autoimmune conditions People with invisible disabilities may struggle with: · Not being believed · Being told they “don’t look disabled” · Feeling guilty asking for accommodations · Being perceived as “lazy,” “difficult,” or “overreacting” · Uneven energy levels or fluctuating symptoms International Day of People with Disabilities helps challenge the assumption that disability must be visible to be valid. Celebrating strength Disability is not a weakness. Disabled people contribute immensely to culture, science, arts, innovation, community life, and social change. Their strengths often include: · Creativity · Adaptability · Problem solving · Resourcefulness · Empathy · Determination · Leadership · Social insight · Resilience in the face of barriers and many more From activists and educators to artists, engineers, carers, and innovators, disabled people continuously shape society in countless ways. International Day of People with Disabilities highlights not only the barriers that need dismantling, but the achievements and strengths that deserve recognition. Barriers that still need to change Despite progress, disabled people still face: Physical barriers · Inaccessible buildings · Lack of ramps · Poorly designed public spaces Communication barriers · Lack of captions · No sign-language interpreters · Complex language · Limited accessible information Attitudinal barriers · Prejudice · Judgement instead of respect · Infantilising · Assumptions about capacity · Ignoring lived experience Systemic barriers · Underfunded services · Long waiting lists · Lack of accommodations · Employment discrimination · Housing inaccessibility Disability and mental health Disabled can experience mental health challenges , not because of their disability itself, but because of: · Chronic pain or discomfort · Social isolation · Navigating complex systems · Repeated invalidation or dismissal · Financial stress or poverty · Workplace discrimination · Lack of accessible opportunities · Burnout from compensating for inaccessible environments · Fear about being judged or misunderstood Counselling can help people explore their identity, develop coping tools, challenge internalised stigma, and build confidence in a today’s world How to support disabled people 1. Listen to people’s lived experience Believe people when they speak about their needs or challenges. 2. Ask, don’t assume Everyone’s disability experience is different. 3. Make space accessible Consider lighting, noise, seating, ramps, captions, and communication styles. 4. Challenge stereotypes Speak up when you hear discriminatory comments. 5. Respect boundaries and autonomy Disabled people know what works for them. 6. Normalise accommodations Flexibility benefits everyone, not just disabled people. 7. Advocate for inclusion In schools, workplaces, and wider community spaces. Inclusivity is a practice, one that grows with commitment and awareness. Creating a more inclusive future International day of people with disabilities invites us to think about, and build, a society where everyone can participate fully. A future where: · Accessibility is standard, not optional · Accommodations are seen as rights, not favours · Disabled voices lead conversations about disability · Healthcare, workplaces, and education are inclusive · Stigma is replaced with respect and understanding · Lived experience is valued · Barriers are actively removed How positive talk can support you  Positive talk Counselling Services offers a safe, affirming, and accessible therapeutic space for clients within the community and anyone affected by disability, whether you’re navigating identity, pain, discrimination, relationship challenges, or emotional wellbeing. 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

World AIDS day, held every year on 1st December , is a moment for reflection, remembrance, and action. It is a day dedicated not only to raising awareness about HIV but also to standing in solidarity with people living with HIV, remembering the lives lost, and challenging the stigma that still persists today. Despite incredible medical advancements, many people living with HIV continue to face misunderstanding, judgement, or isolation. World AIDS day exists to remind us that HIV is not just a medical topic, it is a human one. Behind every statistic is a story: of resilience, courage, advocacy, loss, progress, and hope. This day encourages communities to learn, support one another, and reaffirm that compassion and dignity must remain at the heart of how we respond to HIV. Understanding HIV today HIV has changed dramatically over the past decades. What was once considered a life limiting illness is now, with treatment, a manageable condition . Modern antiretroviral therapy (ART) allows people living with HIV to live long, healthy lives, with a normal life expectancy. Thanks to medical progress, people living with HIV who take effective treatment: · Can become undetectable, meaning the virus cannot be passed on sexually · Can have children who are HIV negative · Can work, study, travel, and live fully · Can maintain healthy relationships and enjoy intimacy safely · Can thrive physically, emotionally, and socially Despite these advancements, misinformation and fear still linger. Outdated myths continue to shape public attitudes, making education an essential part of world AIDS day. Stigma: the hidden burden While the treatment and prognosis for HIV have improved, stigma remains one of the biggest challenges for people living with HIVand in the community of HIV Stigma is often rooted in: · Myths from the early days of the epidemic · Lack of education about modern HIV · Fear of the unknown · Prejudice linked to sexuality, gender, race, or identity · Cultural silence or shame surrounding sexual health For many people, stigma can feel heavier than the diagnosis itself.' Stigma may show up as: · Feeling judged or treated differently · Fear of rejection from partners or loved ones · Pressure to keep their status secret · Shame or guilt · Internalised stigma (“there’s something wrong with me”) · Avoiding relationships, intimacy, or healthcare · Anxiety when thinking about disclosure Stigma isolates people. It creates silence where there should be support. The emotional impact of living with HIV A diagnosis, even today, in an era of excellent treatment, can be emotionally overwhelming. People may experience a wide range of feelings, sometimes all at once, including: Shock and disbelief Even with widespread information, many people still associate HIV with fear. The initial shock can be intense. Anger Anger at the diagnosis, misinformation, or at circumstances that feel unfair. Shame or guilt Shame is often learned, a result of societal stigma, not personal wrongdoing. Fear of the future Many people ask: “What does this mean for my life? My relationships? My health?” Worries about dating or intimacy Concerns about rejection, disclosure, or sexual stigma can affect self esteem. Anxiety and low mood The uncertainty, secrecy, and emotional processing can take a toll. Isolation Some people withdraw from others because they fear judgement or misunderstanding.' These responses are normal . They are human. And no one should have to navigate them alone. Honouring lives lost World AIDS day is also a day of remembrance. Millions of people lost their lives before modern treatments became available. Many faced discrimination, fear, and exclusion. We honour: · Those who died in the early years of the epidemic · Those who battled for rights, dignity, and treatment access · Activists who changed policy and saved lives · Friends, parents, partners, siblings, and children who were loved deeply Their bravery is the foundation of today’s progress. When we remember them, we acknowledge not only what was lost, but the strength that carried communities through. The role of community HIV has always been tied to community, from grief and activism to solidarity and care. Today, the community continues to play a vital role in support and wellbeing. Community support offers: · Belonging · Understanding · Shared experience · Empowerment · A space free from judgement When society is informed, compassionate, and inclusive, people living with HIV thrive. How to support someone living with HIV You don’t need specialist knowledge to support someone. You just need care, respect, and a willingness to learn. 1. Listen without assumptions Allow the person to share their experience in their own words. 2. Educate yourself Knowing the facts reduces fear and strengthens empathy. 3. Challenge harmful language or myths Even casual comments can reinforce stigma. 4. Respect confidentiality Someone’s status is their story to tell, not yours. 5. Be patient People may need time to process their emotions. 6. Encourage connection and support Peer groups, counselling, and community networks can be transformative. 7. Treat them as you always have HIV does not change who they are or how they should be seen. When support is compassionate and non-judgemental, people may feel safer, stronger, and more confident. HIV, identity & mental health HIV may intersect with other parts of a person’s identity, such as sexuality, gender, ethnicity, disability. . For some, HIV may connect to experiences of discrimination, trauma, or cultural silence. This can deepen feelings of shame or complicate disclosure. Mental health support can help people: · Rebuild confidence · Process trauma or internalised stigma · Navigate relationships and intimacy · Understand fears around disclosure · Challenge self-blame · Strengthen identity and self-worth · Develop healthier coping skills A future filled with hope While stigma still needs to be challenged, the future of HIV is hopeful and empowering in not just raising awareness but also in supporting Because today: · Treatment is effective · Prevention tools like prep and PEP work · HIV cannot be passed on when undetectable · People with HIV can live long, healthy lives · Communities are becoming more informed · Young people are growing up with better knowledge How Positive Talk Can Support You At Positive Talk , we offer a safe, confidential, and stigma free space for anyone affected by HIV, whether you are living with HIV, supporting someone who is, or navigating complex emotions around health, identity, or relationships. 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

1. What is bullying? Bullying is not simply a disagreement or a single unkind comment. It is repeated, intentional behaviour that hurts, humiliates, and may isolate another person. What separates bullying from conflict is the imbalance of power, whether that power comes from physical strength, popularity, seniority, confidence, or control over information. Bullying can take many forms: · Verbal: name calling, insults, threats, or spreading rumours. · Social or relational: deliberate exclusion, public humiliation, or encouraging others to ignore or reject someone. · Physical: hitting, pushing, stealing, or damaging belongings. · Online (cyberbullying): sending threatening or degrading messages, sharing private material without consent, or using social media to shame, isolate, or intimidate. While technology has created new ways for people to connect, It’s Important to be aware of forms of harm also . Online bullying can happen at any time and reach a person in their own home, leaving them feeling unsafe even in private spaces. 2. Bullying affects people of all ages Bullying can be associated with childhood, but it can affect people at any stage of life. It can occur in schools, universities, workplaces, families, or online communities. In adulthood, it can appear in subtle ways, such as exclusion, sarcasm, professional sabotage, or repeated criticism disguised as humour. Examples might include: · Being left out of group messages or meetings. · Having work or contributions undermined or ignored. · Being spoken to in a demeaning or controlling way. · Facing ongoing social isolation or ridicule within a team. Situations and experiences are not simple personality clashes. They can be a form of psychological harm that can lead to stress, anxiety, depression, and burnout. Research shows workplace bullying can be associated with higher rates of mental health difficulties among adults and may also impact job satisfaction. For some, bullying in adulthood can bring back earlier situations and experiences of rejection or fear. The emotional effects can last after the situation ends, showing up possibly as avoidance, people pleasing, or low confidence. Counselling provides a safe and confidential space to understand patterns with compassion. Counselling supports people to process what happened, strengthen boundaries, and rebuild self-worth. 3. Understanding power and the 2025 theme: “Choosing Your Power” Anti-Bullying Week asks us to reflect on how we use power. Power itself is not negative. It can be used to control, or it can be used to protect and uplift others. Choosing our power for good means recognising we all have the influence indeciding to use it in ways that promote kindness, empathy, and fairness. It means having the courage to act when we see harm being done and choosing to build others up and ourselves. Using our power for good can look like: · Speaking up when someone makes an unkind or hurtful comment in a safe envirinment · Including someone who is being left out of conversations or activities. · Offering kindness when it might not be expected. · Listening to understand, not to judge. · Creating spaces at work, in education, and online where differences are accepted and respected. When we choose empathy and inclusion, we help create communities that are safer, more connected, and more respectful. Research shows environments built on trust and belonging lead to stronger relationships, creativity, and wellbeing. 4. If you have experienced bullying Being bullied can have a lasting effect on self-esteem and confidence. You may have learned to stay quiet, avoid attention, or doubt your abilities. You might feel anxious in groups or find it difficult to trust others. Reactions can be a way of your mind and body trying to protect you in an unsafe situation. However, the same strategies that once kept you safe can later hold you back from expressing yourself or forming healthy relationships. Counselling can help by: · Providing a confidential, non-judgmental space to process what happened. · Exploring how bullying experiences have shaped your self-beliefs and boundaries. · Reframing negative thoughts such as “I cant do this” or “I don’t deserve better.” · Reconnecting with confidence, assertiveness, and self-compassion. · Building emotional resilience and learning tools to manage triggers or anxiety. Healing may not always be about forgetting what happened. It could be about reclaiming your sense of self, your voice, and your right to feel safe and respected. Counselling offers the space to move forward with greater confidence and balance. 5. Creating cultures of respect Preventing bullying requires more than awareness. It requires a shared commitment to creating environments where every person feels safe, valued, and included. Organisations can help by: · Having clear anti-bullying and dignity at work policies. · Training staff to recognise and respond to all forms of bullying. · To engage in Business support to support your team’s morale and conflict resolution click here business-support-services · Encouraging open conversations about behaviour and respect. · Providing confidential reporting systems and access to wellbeing support. We CAN take responsibility for how we communicate and how we use humour or authority and verbal and non verbal communication. Every action contributes to the kind of culture we create. 6. Support is available If you have been affected by bullying, whether recently or in the past, support is available. At Positive Talk , we provide a confidential, compassionate space to explore how bullying or exclusion is and has had an affect on your confidence, relationships, or wellbeing. Together we can work towards: · Understanding and healing the emotional effects of bullying. · Strengthening your confidence and boundaries. · Developing strategies to manage anxiety or workplace stress. · Reconnecting with your authentic voice and sense of belonging. 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 LinkedIn Snapchat TikTok

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