In this month’s issue:
Celebrating International Self-Care Day
Why connection and kindness go hand in hand
Raise a glass (alcohol-free!): Summer drinks to enjoy
Alcohol Awareness Week
Summer holiday pressure: Managing childcare, costs and expectations
Sun, heat and hydration tips for summer
24th July marks International Self-Care Day, a global reminder of the importance of looking after ourselves, not just now and then, but every single day.
Self-care isn’t about bubble baths and scented candles (though those are lovely too). At its core, self-care is about taking responsibility for your own mental, physical and emotional wellbeing. It’s about tuning in to what you need, setting boundaries, and making choices that support your health, even when life is busy.
Taking care of yourself isn’t a selfish task, but an essential one. When we consistently prioritise rest, movement, nourishment and connection, we build resilience, reduce stress and improve our ability to support others. Self-care helps us show up as our best selves, at home, at work and in our communities.
You don’t need a full day off or a wellness retreat to practise self-care. Here are some small, meaningful ways to check in with yourself:
Take five minutes to breathe deeply and slow down
Say “no” to something that drains your energy
Move your body in a way that feels good — stretch, walk, dance
Nourish yourself with a balanced meal or snack
Reach out to a friend and have a real conversation
Get outside, even for a few minutes of fresh air
Let yourself rest without guilt
A moment to reflect
What does self-care look like for you right now? It changes from day to day, and that’s okay. The most important thing is making space for it, in whatever form you need.
Find out more
www.property.nhs.uk/news-insights/news/selfcare-day
www.selfcarefederation.org/international-selfcare-day-page
30th July is the International Day of Friendship, a day that highlights the importance of connection, kindness and community and how much stronger we are when we support each other.
In today’s busy world, it’s easy to get caught up in to-do lists, routines and digital noise. But pausing to connect with others, even in small ways, can have a huge impact on our mental and emotional wellbeing.
Strong relationships, whether with friends, colleagues, neighbours or chosen family, give us a sense of belonging. They help reduce feelings of loneliness, build our confidence, and act as a buffer against life’s stresses. A kind message, a shared laugh, or simply knowing someone’s there can make all the difference.
Kindness doesn’t have to be grand. A smile, a compliment, a helping hand — these everyday gestures ripple outward, building trust, warmth and a sense of shared humanity. Studies show that acts of kindness not only benefit the receiver, but also boost the mood and wellbeing of the giver.
Simple ways to show kindness this month
Send a message to a friend just to say you’re thinking of them
Pay someone a genuine compliment
Make time for a proper catch-up — even 10 minutes over a cuppa
Offer help to a neighbour, colleague or loved one
Practise self-kindness — talk to yourself the way you would a friend
Raise a glass (alcohol-free!): Summer drinks to enjoy and unwind
Summer is made for long evenings, sunny weekends and cool drinks, but they don’t have to come with alcohol to feel refreshing or celebratory. Whether you’re cutting back, staying sober, or just fancy something different, alcohol-free options have never been better.
Alcohol-free doesn’t mean boring. From sparkling spritzers to homemade iced teas, there are loads of fun, tasty alternatives that hydrate, nourish and hit the spot, without the hangover.
Reducing alcohol can boost your energy, improve sleep, support your mental health, and benefit your liver, skin and immune system. It can also help you feel more present and in control and still enjoy every part of the summer experience.
• Cucumber & mint sparkling water – Slice cucumber and fresh mint into chilled fizzy water for a crisp, spa-style drink
• Homemade iced tea – Brew your favourite tea, let it cool, and add lemon or peach slices
• Berry fizz – Muddle mixed berries with a squeeze of lime, top with soda water and ice
• Coconut water mocktail – Mix coconut water, pineapple juice and a dash of lime for tropical vibes
• Apple & elderflower spritz – Combine alcohol-free cider or apple juice with elderflower cordial and soda
You can also find plenty of alcohol-free wines, beers and spirits in most supermarkets — ideal if you want something special without the alcohol.
Looking for more? Stay tuned for our Alcohol Awareness Week section below.
7th - 13th July 2025
Alcohol Awareness Week runs from 7–13th July, and this year’s focus is on helping people better understand their relationship with alcohol, and the impact it can have on our health, habits and overall wellbeing.
Whether you drink regularly, occasionally, or not at all, this week is a great opportunity to pause and reflect. How does alcohol fit into your life? Is it helping or hindering how you feel day to day?
While moderate drinking might feel harmless, alcohol can have long-term effects on sleep, mood, energy, liver health and mental wellbeing. It’s also easy to underestimate how much we’re drinking — especially during social events, holidays, or periods of stress.
• Do you feel like you need a drink to relax or have fun?
• Do hangovers or disrupted sleep affect your daily life?
• Are you drinking more than you used to, without meaning to?
If any of these feel familiar, you’re not alone — and support is available.
• Try alcohol-free days each week to break the habit
• Swap to alcohol-free alternatives when socialising
• Make plans that don’t revolve around drinking — like walks, coffee catch-ups or activities
• Set a weekly unit goal and track your intake
Even small changes can lead to better sleep, clearer thinking and improved overall health.
Useful links Alcohol Change UK – Alcohol Awareness Week Try Dry app – Track your drinking
– Alcohol units and health advice Drinkaware – Tools and support
The summer holidays are often painted as a time for fun, freedom and sunshine — but for many people, they can also bring a lot of pressure. From sorting out childcare to managing extra expenses or juggling work and family life, this time of year can feel more overwhelming than relaxing.
If you’re feeling the strain, you’re not alone, and there are ways to make the summer more manageable.
Balancing time off, finding cover, or arranging activities can be a logistical puzzle. If you’re working through the holidays:
Book time off early and coordinate with your support network
Consider co-parenting swaps, shared childcare with friends, or local clubs and schemes
Be realistic
If you’re working from home with kids around, set achievable goals for the day and communicate boundaries where you can
Summer often comes with added costs; travel, outings, meals out, and childcare can all add up quickly.
• Look for free or low-cost local events — community centres, libraries and parks often run summer activities
• Pack snacks or picnics to avoid costly impulse buys
• Remember that quality time doesn’t have to mean spending money — a walk, a game in the garden or a movie night at home all count
Social media can paint a picture of the “perfect” summer, but real life rarely looks like that.
It’s OK if your summer includes a bit of chaos, a few meltdowns or moments of boredom. Focus on what works for you and your family, not what you think it should look like.
Being kind to yourself is just as important as planning the perfect day out.
Whether you’re out exploring, travelling, or simply enjoying a sunny lunch break, it’s important to stay safe during hot weather. High temperatures and strong sun can catch us off guard and affect our health more than we realise.
With a few simple habits, you can make the most of summer while keeping your body cool, protected and hydrated.
• Use SPF 30 or higher, even on cloudy days
• Reapply sunscreen every two hours, especially if you’re swimming or sweating
• Wear sunglasses and a wide-brimmed hat to protect your face and eyes
• Stick to the shade between 11am and 3pm, when the sun is at its strongest
• Keep babies and young children covered and shaded – their skin is especially sensitive
• Wear loose, light clothing in breathable fabrics like cotton or linen
• Take breaks indoors or in the shade when spending time outside
• Know the signs of heat exhaustion – including dizziness, headaches, excessive sweating and muscle cramps. If you spot these, cool down and hydrate straight away.
• Drink water regularly, even if you don’t feel thirsty
• Infuse water with lemon, cucumber or berries to keep it interesting
• Avoid too much caffeine or alcohol, which can dehydrate you
• Eat water-rich foods like watermelon, cucumber and strawberries to boost fluid intake
Packed with summer veg and full of flavour, this wholesome salad is a great makeahead option that’s just as delicious cold as it is warm. Pearl barley adds a lovely nutty texture and keeps you feeling satisfied.
• 200g pearl barley
• 2 courgettes, sliced into thin rounds
• 200g cherry tomatoes, halved
• 1 small red onion, cut into wedges
• 1 tbsp olive oil
• 1 tsp dried oregano or thyme
• 1 lemon – zest and juice
• A handful of fresh basil or parsley, chopped
• Optional: 40g feta cheese, crumbled
1. Cook the pearl barley according to pack instructions (usually 25–30 mins). Drain and rinse under cold water to cool slightly.
2. Preheat the oven to 200°C (180°C fan/gas mark 6).
3. Place the courgettes, tomatoes and red onion on a baking tray. Drizzle with olive oil, sprinkle with herbs, and season with salt and pepper. Roast for 20–25 minutes until tender and slightly golden.
4. In a large bowl, combine the cooked barley with the roasted veg. Add lemon juice, zest and chopped herbs.
5. Toss everything together and adjust seasoning to taste. Top with crumbled feta if using.
Great on its own, or served with grilled fish, chicken or falafel. Perfect for picnics, meal prep, or al fresco dining.
Mon
It’s Thank You Day:
Give a big ‘thank you’ to someone who’s helped you recently.
Let go of one pressure or expectation today, and do only what you NEED to.
Make a gratitude list of things you’ve enjoyed so far this summer.
Drink a glass of water first thing in the morning to start the day hydrated.
Take a “cool down” moment. Sit somewhere quiet and breathe deeply.
It’s National Best Friends Day: Tell your best friend how much they mean to you.
Listen to your favourite upbeat song and have a little dance.
Put on sunscreen, even if it’s cloudy. Your skin will thank you.
Check in with how you’re really feeling, and name it without judgement.
Eat something colourful & hydrating (watermelon, cucumber, strawberries).
Read or watch something that makes you smile.
Say yes to rest. Take a proper break without guilt.
Swap an evening scroll for an evening stroll.
Notice how you feel after drinking more water today.
Make time for something that energises you.
Have a screen-free cuppa and enjoy a quiet moment.
Reflect on how you’ve looked after yourself this week, and celebrate it!
Keep a bottle of water with you today and aim to refill it twice.
Plan a low-cost or no-cost summer activity to enjoy this week.
Try a simple journaling prompt: “What’s going well for me right now?”
It’s National Simplicity Day: Do something simple that improves your day.
Do one thing slowly and mindfully, even if it’s just the washing up.
Take five deep breaths and stretch your arms above your head.
Spend 10 minutes outside, even if it’s just on your doorstep.
Try an alcohol-free drink and discover a new favourite.
Compliment someone — or yourself!
Go for a short walk and notice five things around you.
Love Parks Week starts today! Go to your local park for a nice walk and relax.
Message a friend you haven’t spoken to in a while.
It’s World Friendships Day: Give your friend a call and let them know how much they mean to you. Write down one thing you’re doing just for you today.