In this month’s issue:
How healthy relationships protect your mental health
Building self‑compassion: Being kinder to yourself
February health check‑in: Listening to your body and mind
Winter habits explained: What sticks, what doesn’t, and how to reset
Helping children manage big emotions during winter
Heart‑healthy eating: Simple choices that support your heart
Micro‑goals for big change: Small steps that really add up
Time to Talk Day
Strong, supportive relationships are one of the most powerful tools we have for protecting our mental wellbeing. Whether it’s a close friendship, a romantic partner, a sibling, a parent, or even a kind colleague, having people we trust and connect with can help us feel seen, safe, and supported.
We’re social creatures by nature. Our brains and bodies thrive on connection. And when those relationships are healthy, they can act as a buffer against stress, anxiety, depression, and loneliness.
What makes a relationship healthy?
Healthy relationships are based on mutual respect, trust, empathy and communication.
In a healthy relationship, you can be yourself. You feel safe expressing how you feel, setting boundaries, and supporting each other through the ups and downs.
Signs of a healthy connection:
• You feel listened to and valued
• You can set boundaries without guilt
• You’re allowed to make mistakes and learn
• You celebrate each other’s growth
• You feel better, not worse, after spending time together
This applies to all kinds of relationships, not just romantic ones. From your oldest friend to your work mentor, positive relationships help create a stable foundation for good mental health.
Talking things through with someone you trust can ease stress and help you process difficult emotions.
Belonging and connection
Feeling accepted and connected helps reduce feelings of isolation and loneliness.
Boosts self‑worth
Being cared for reminds you that you matter.
Friends and loved ones can motivate us to take care of ourselves and seek help when needed.
On the other hand, unhealthy or toxic relationships can harm your mental health, so it’s just as important to know when to step back or get support.
Make time to check in with people you care about; even a short message can go a long way
Be honest about how you’re feeling and ask others how they’re really doing
Show appreciation for the people who support you
If a relationship feels unbalanced or draining, reflect on what needs to change
Prioritise quality over quantity. You don’t need lots of friends, just meaningful connection
Need support with relationships or mental health?
NHS UK – Maintaining healthy relationships and mental wellbeing
Relate – Relationship advice and counselling
Mental Health UK – Loneliness and mental health at work
Many of us find it easy to show kindness, patience, and encouragement to others, but when it comes to ourselves, the tone can change. We become our own harshest critics, quick to judge and slow to forgive.
Self-compassion is about treating yourself with the same care and understanding you’d offer to a close friend. It’s not self-indulgence or letting yourself off the hook. It’s acknowledging that you’re human, and that imperfection, mistakes, and struggles are part of life.
When we practise self-compassion, we improve our resilience, emotional wellbeing, and ability to cope with stress. It can help reduce anxiety, depression, and burnout, and support better relationships too.
What does self‑ compassion look like?
Speaking to yourself with warmth and encouragement, especially when things go wrong
Recognising that everyone struggles sometimes — you’re not alone
Allowing yourself to rest or set boundaries without guilt
Letting go of perfectionism and unrealistic expectations
Choosing curiosity over criticism when reflecting on your behaviour
Reduces negative self-talk: Harsh inner dialogue can increase anxiety and lower self-esteem.
Builds emotional resilience: Selfcompassion helps you bounce back after setbacks.
Supports recovery and growth: It’s easier to make positive change when you’re not beating yourself up.
Improves physical wellbeing too: Studies show that self-compassion can reduce stress-related inflammation and support heart health.
Notice your inner voice: Is it kind or critical? Would you say the same to a friend?
Practise self soothing: When you’re upset, place a hand over your heart, take a breath, and say something gentle like “This is hard, but I’m doing my best.”
Reframe mistakes: Instead of “I failed”, try “That didn’t go how I hoped, what can I learn?”
Write yourself a letter: In a moment of stress, write a note of encouragement from the perspective of someone who cares about you.
Take small acts of kindness: Prioritise rest, eat something nourishing, go for a walk. Anything that reminds you you’re worth looking after.
Resources to explore
Self-Compassion.org – self compassion exercises
Mind – How to manage self-esteem
Greater Good Science Center – Self-compassion resources
The start of the year can bring a wave of pressure; to reset, to improve, to do more. But February is a great time to pause, check in, and notice how you’re really doing — physically, mentally, and emotionally.
You don’t need to be strict or have perfect habits, but just tune in with honesty and compassion, and make small adjustments that support your wellbeing as we head into the rest of the year.
• How’s your energy? Are you getting enough rest? Feeling sluggish or fatigued?
• Any recurring aches, pains or tension? These might be signs of stress or poor posture.
• How’s your movement? Are you able to move regularly, even gently, during the day?
• Are you eating enough and staying hydrated? Sometimes stress or busy schedules cause us to forget the basics.
• Mood – Have you been feeling low, anxious, overwhelmed, or unusually irritable?
• Stress levels – Are you coping with day-to-day demands? Or are you feeling on edge or burnt out?
• Social connection – Do you feel connected to others, or more isolated than usual?
• Coping strategies – Are your current habits helping or hurting your mental health?
It’s normal for things to fluctuate, especially during winter, but checking in regularly helps you notice patterns and take small, manageable steps.
If anything feels off or persistent, it’s worth speaking to your GP or healthcare provider. Prevention and early support are always better than ignoring symptoms.
Keep a mood and energy journal
A few words each day can help spot trends.
From GP visits to eye tests, it’s a good time to get on top of anything you’ve been putting off.
Revisit routines
If January’s habits have slipped, reset gently rather than giving up.
A 10-minute walk, a glass of water, stretching before bed, they all count.
Talk to someone
Whether it’s a friend or a therapist, sharing how you’re doing can lighten the load.
Cold weather, dark mornings, and post‑festive fatigue can make January and February feel like a difficult time to build or maintain healthy habits. You might have started the year with good intentions, only to feel like your motivation has fizzled out, and that’s completely normal.
Understanding why certain habits stick and others fade can help you reset with more self‑awareness and less guilt.
• Lack of light affects energy and mood. Reduced daylight can lower serotonin and melatonin levels, which impacts sleep, motivation, and mental wellbeing.
• Comfort seeking is natural. In winter, we’re drawn to warmth, routine, and ease. That’s why comfort food, extra rest, and screen time can be so appealing.
• Big goals feel out of reach. The pressure of resolutions can backfire if they feel too large, too vague, or too dependent on external conditions (like the weather or time).
Instead of scrapping your goals entirely, February is a great time to gently reset. Reflect on what’s been working and what hasn’t, and consider adjusting your approach rather than starting over from scratch.
• Start small. Focus on one or two manageable actions a day, like drinking more water, adding a walk to your lunch break, or logging off earlier.
• Make it visible. Keep reminders of your habits somewhere you’ll see them. This could be a note on the fridge or a phone reminder.
• Build in joy. Habits are easier to stick with when they feel rewarding. Choose movement you enjoy, food you love, and routines that make you feel good, not just ‘disciplined’.
• Be flexible. Life happens. If something didn’t work this week, you can try again next week. Habits aren’t all-or-nothing.
• What’s one habit I want to let go of this winter?
• What’s one thing I’ve done recently that made me feel good?
• How can I make healthy habits easier to return to when I lose momentum?
The winter months aren’t about pushing harder. They’re about being kind to yourself, listening to your needs, and setting up habits that support you long-term, not just in January.
Winter can be a challenging time for children. Dark mornings, cold weather, and fewer opportunities for outdoor play can affect mood and energy levels. Routines may be disrupted, and the excitement of the holidays is often followed by a lull that leaves children feeling unsettled or emotional.
As adults, we often feel the seasonal shift ourselves, but for children, it can be even harder to recognise or express what’s going on.
Less daylight affects sleep and mood.
Shorter days can disrupt sleep routines, leaving children tired and more prone to irritability. Fewer outlets for energy.
Cold or wet weather may limit outdoor play, meaning children have fewer ways to burn off energy or reset emotionally.
After the excitement of Christmas or time off school, children may feel low or confused about returning to normal routines.
Children thrive with structure. Even small consistencies, like bedtime rituals or shared mealtimes, can help them feel safe and supported.
Let your child know it’s okay to feel sad, angry or anxious. Use gentle language to help them name what they’re feeling. Phrases like “I wonder if you’re feeling…” can open the door to conversations without pressure.
Even ten minutes of daylight or fresh air can lift a child’s mood. Wrap up warm and take a short walk, visit a local park, or look for signs of seasonal change in nature
If you’re struggling too
Create indoor calm‑down options:
When outdoor time is limited, make sure there’s space indoors for your child to rest or reset. This could be a cosy corner with books, a calming activity like drawing, or quiet time with you.
Simple tools like drawing, play, or storytelling can help children work through tricky emotions without needing to explain them in words.
Supporting children during winter can be exhausting, especially if you’re feeling low yourself.
It’s okay to admit that it’s hard. Taking care of your own wellbeing, even in small ways, gives you more capacity to support others. Reach out to friends, schools, or support services if you need a helping hand.
February is often associated with hearts and love, but it’s also a great time to give a little attention to your physical heart. What you eat plays a big role in keeping your heart healthy, your energy levels steady, and your overall wellbeing in check.
The
good news is that heart‑healthy eating doesn’t mean cutting out everything you enjoy. It’s about balance, small swaps, and building habits that work for your lifestyle.
What does heart‑healthy eating look like?
Whole grains like oats, brown rice, lentils, and beans help lower cholesterol and keep your digestive system running smoothly.
Swap saturated fats (like butter or fatty cuts of meat) for unsaturated options such as olive oil, avocados, nuts, and seeds. Oily fish like salmon and mackerel are also great sources of omega-3.
Aim for a variety of colours on your plate. Leafy greens, berries, tomatoes, carrots, and cruciferous veg like broccoli are all packed with vitamins and antioxidants that help protect your heart.
Too much salt can raise blood pressure, so try cooking from scratch more often and using herbs or spices for flavour instead of salt-heavy sauces or seasonings.
Balance each meal with a mix of protein, fibre, and healthy fats to keep you full and fuelled. Try to avoid skipping meals, which can lead to overeating later on.
• Swap white bread or pasta for wholegrain versions
• Use mashed avocado or hummus instead of butter or mayonnaise
• Choose plain yoghurt with fruit instead of flavoured varieties with added sugar
• Try plant-based meals a few times a week using beans, lentils, or tofu
Exercise, sleep, stress management, and not smoking are also key parts of heart health. Eating well is just one part of the puzzle, but it’s a great place to start.
British Heart Foundation – Healthy eating
NHS – Eat well
Heart UK – The cholesterol charity
When it comes to setting goals, especially at the start of the year, it can be tempting to go big.
Big resolutions, big ambitions, big expectations. But research shows that the most effective and sustainable changes often come from small, consistent actions; micro‑goals that feel manageable and motivating rather than overwhelming.
Micro-goals are tiny, specific actions that move you towards a larger goal over time. Instead of saying “I want to get fit,” a micro-goal might be “I’ll go for a 10-minute walk after lunch each day.” Instead of “I need to be more organised,” you might try “I’ll write down my top 3 priorities each morning.”
They work because they’re achievable. You don’t need to wait for the perfect time, and you’re less likely to feel defeated if you miss a day or two.
• Drink one extra glass of water each day
• Write down three things you’re grateful for each evening
• Do a 5-minute stretch before bed
• Prepare lunch at home twice a week
• Spend 10 minutes reading or journalling in the morning
• Step outside for a short walk on your break
• Declutter one small area of your home or workspace
• They build confidence. Every time you complete a small task, you prove to yourself that change is possible.
• They create momentum. Small wins add up quickly and help you stay motivated.
• They’re flexible. Micro-goals can be adjusted to fit your energy levels, schedule or mood.
• They reduce pressure. Rather than setting huge targets, you’re giving yourself permission to start where you are.
Once a micro-goal becomes a habit, you can build on it.
Over time, these tiny steps can lead to big shifts in how you feel, function and show up in your daily life. There’s no need to wait for a fresh start — your next small step can start today.
6 February – A reminder that conversations can change lives
Time to Talk Day is the nation’s biggest mental health conversation.
Held on 6 February, it’s a day to encourage people to open up about how they’re really feeling, to listen without judgement, and to remind ourselves that talking about mental health doesn’t need to be difficult.
The campaign is run by Mind and Rethink Mental Illness in England, SAMH in Scotland, Inspire in Northern Ireland, and Time to Change Wales. While each organisation brings its own voice, the message is the same: we all have mental health, and talking helps.
Whether it’s a quick check-in, a proper heart-toheart, or simply showing someone you’re there, conversation is one of the simplest, most powerful tools we have to support ourselves and each other. Talking can:
• Help people feel less alone
• Encourage someone to seek support
• Break down stigma
• Build stronger, more compassionate relationships
It doesn’t need to be a serious or perfectlyworded chat. It just needs to be real.
• Pick a comfortable setting. A walk, car journey or casual cuppa can help take the pressure off.
• Be curious and open. Try asking, “How’s everything going lately?” or “You seemed a bit quieter than usual.”
• Really listen. You don’t need to fix anything, just hearing someone out makes a huge difference.
• Be honest yourself. Sharing how you’re doing can make others feel safe to do the same.
• Organise a chatty break or coffee catch-up at work
• Share your story (if you feel ready) to help others open up
Get involved!
• Start a conversation with a friend or family member
• Use the hashtag #TimeToTalk to raise awareness on social media
• Encourage your workplace or community to take part
This fresh and earthy recipe is packed with hearthealthy fibre, plant protein, and seasonal flavour. It’s ideal for anyone looking to eat well without feeling weighed down. Serve warm or at room temperature, and it’s also a great one to batch cook for lunches.
• 150g pearl barley
• 1 tbsp olive oil
• 250g mushrooms (mixed or chestnut), sliced
• 1 garlic clove, crushed
• 1 tbsp balsamic vinegar
• 1 tsp wholegrain mustard
• Juice of ½ lemon
• Handful of fresh parsley, finely chopped
• Handful of fresh dill or thyme, chopped (optional)
• Salt and black pepper to taste
• Optional: handful of rocket or spinach to serve
1. Rinse the barley and place in a saucepan with plenty of water. Bring to the boil and simmer for 25–30 minutes until tender but still chewy. Drain and set aside.
2. Meanwhile, heat the olive oil in a large frying pan over medium heat. Add the mushrooms and cook for 5–7 minutes until golden and softened.
3. Add the garlic and cook for 1 minute more. Remove from the heat and stir in the balsamic vinegar, mustard, and lemon juice.
4. Combine the cooked barley and mushrooms in a large bowl. Stir through the herbs and season well with salt and pepper.
5. Serve warm, or allow to cool to room temperature. Add a handful of rocket or spinach if you’d like a fresh green lift.
Optional upgrade: Top with toasted seeds or a crumble of feta (if not dairy-free).
Mon
Drink a full glass of water first thing in the morning.
Send a supportive message to someone you care about.
Go outside and notice five things in nature.
Try a heart-healthy snack like fruit, nuts or veggie sticks
Light a candle and enjoy 10 quiet minutes to yourself.
Write down three things that bring you joy.
Do a 5-minute stretch before bed.
Start a conversation for Time to Talk Day.
Make a nourishing, home-cooked meal.
Write down one small thing you’re proud of from January.
Show someone kindness today, even in a small way.
It’s Random Acts of Kindness Day: What can you do to make someone smile?
Take some time to read a book you’ve been meaning to start.
Take a brisk walk or move your body in any way that feels good.
It’s Valentine’s Day: Send a message to someone who means a lot to you.
Turn off notifications for an hour and enjoy the quiet.
Declutter one small area of your home or workspace.
Pause and notice how your body feels right now.
Reflect on a challenge you’ve overcome recently.
Try a new recipe or food you’ve never made before.
Write a thank you note or message.
Read something just for pleasure.
It’s National Love Your Pet Day: Give your pet a big hug, or perhaps donate to an animal charity if you can. Start your day with three deep, mindful breaths.
Go to bed 30 minutes earlier tonight. Check in with your goals and make one micro-adjustment.
Choose a positive affirmation and say it out loud.
It’s World Thinking Day: Take some time to think about things that make you happy.