In this month’s issue:
The power of connection: Why we need each other
Celebrate National Walking Month
Mental Health Awareness Week: Let’s talk loneliness
Understanding dementia: Small steps, big impact
Why taking breaks boosts wellbeing
Celebrating families: Love, support and togetherness
Simple mindfulness techniques for busy lives
The benefits of journaling
Human connection is absolutely essential for our wellbeing. Anything from a quick chat with a colleague, to deep conversations with loved ones, can have a powerful impact on how we feel, think and behave.
This month, we’re exploring the theme of connection: what it means, why it matters, and how you can build more of it into your everyday life.
Strong social ties can help reduce stress, boost our mood, and even improve physical health. Studies show that people with good social support are more likely to manage challenges well, stay motivated, and bounce back from tough times.
You don’t need grand gestures to feel more connected. Try saying hello to a neighbour, checking in on a friend, or making time for a chat with someone at work. Even small interactions can have a big impact.
When we feel connected at work, we’re more engaged, productive and resilient. Consider joining a team lunch, virtual coffee chat or simply sharing a few minutes of conversation before a meeting.
Feeling lonely from time to time is completely normal. If it’s something you’re struggling with, you’re not alone — and there are resources and people who can help. Reaching out is a brave and positive first step.
May is National Walking Month — a chance to celebrate one of the simplest (and most effective) ways to boost your wellbeing. Whether it’s a power walk at lunch, or a slow stroll in the evening sunshine, walking is a brilliant way to clear your head, move your body, and reconnect with the world around you.
Organised by the charity Living Streets, National Walking Month encourages people across the UK to walk more and experience the many physical and mental health benefits that come with it. And the best bit is you don’t need any special equipment or training — just a pair of shoes and a bit of time.
Why walking works
Regular walking is linked to:
It’s also a great way to process your thoughts, get creative, or enjoy a moment of calm on a busy day.
Try walking for 20 minutes every day this May. You can break it into chunks or do it all in one go — whatever works for you.
If your commute allows, swap part of your journey for a walk. Even getting off the bus a stop early counts!
Walking with others can help boost motivation and create a sense of connection. Look for local groups in your area — or start your own!
Whether it’s a step target, a distance, or a number of walks per week, a small goal can give you something to aim for. 1 3 4 5 2
Use this month as an excuse to check out local parks, trails or green spaces you haven’t visited before.
Useful resources
Living Streets – National Walking Month: www.livingstreets.org.uk/get-involved/campaign-with-us/national-walking-month
Try20 tips and tracker: www.livingstreets.org.uk/get-involved/national-walking-month/try20-tips
Find a walking route near you: www.ramblers.org.uk/go-walking.aspx
Walk4Life route planner: www.walk4life.info/
12th - 18th
May 2025
This year, Mental Health Awareness Week takes place from 12th to 18th May, and the theme is Community. It’s a powerful reminder of just how much we need each other — especially when it comes to our mental health.
We know that we thrive when we have strong connections with others and supportive communities around us. We also know that people who are more socially connected to family, friends, or their community are happier, physically healthier, and live longer, with fewer mental health problems than people who are less well connected.
Communities can provide us with a sense of belonging, safety, support in hard times, and give us purpose. Whether it’s a shared interest, a supportive workplace, or just knowing you’ve got someone to talk to — feeling part of something bigger than ourselves can help us feel seen, supported and stronger.
Being part of a positive community can:
Provide a sense of belonging
Offer support in difficult times
Reduce feelings of isolation
Give us a greater sense of purpose
Help us share joy, celebrate wins, and face challenges together
Even
just one meaningful connection can make a difference.
A quick chat in the kitchen, saying hello on your walk, or checking in with a colleague — small gestures count.
You don’t need to be the loudest person in the room to contribute. Being present and open to connection matters.
Kindness is the glue of good communities. You never know what someone else is going through. 1 4 2 3
Join a hobby group, attend a class, or get involved in a workplace initiative that aligns with your interests.
It’s completely normal to feel lonely from time to time, and it’s okay to talk about it.
If you’re struggling, there are always people who care and want to help. Reaching out, whether to a friend, colleague or a support line, is a brave and valuable step.
Resources:
Mental Health Foundation – Mental Health Awareness Week: www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week
How to cope with loneliness: www.mentalhealth.org.uk/explore-mental-health/a-z-topics/loneliness
Dementia affects nearly 1 million people in the UK — and that number is growing. But while it can feel overwhelming, small actions from all of us can make a big difference. That’s the message behind Dementia Action Week, which runs from 19th to 25th May this year.
While some still think of dementia as a natural sign of ageing, it’s actually caused by diseases of the brain that affect memory, thinking, and behaviour. While there is currently no cure, early diagnosis and support can hugely improve quality of life. And creating a more dementia-aware society helps people living with the condition feel seen, supported, and included.
Dementia is an umbrella term for a range of progressive conditions that affect how the brain works. The most common type is Alzheimer’s disease, but there are many others, including vascular dementia and Lewy body dementia.
People with dementia may experience:
• Memory loss
• Confusion or difficulty concentrating
• Struggles with language or communication
• Changes in mood or behaviour
• Difficulty with everyday tasks
Each person’s experience of dementia is different, and symptoms can vary depending on the type of dementia and the individual.
You don’t need to be a medical expert to make a difference. Here are a few small but powerful ways to help:
Difficulty remembering recent events, getting confused in familiar places, or struggling to follow conversations can all be early signs of dementia. Start a conversation:
If you’re worried about a loved one, encourage them to speak to their GP. Early diagnosis means better support and more time to plan.
Dementia can affect how people communicate. A calm, kind approach can make everyday interactions feel easier and more positive.
Whether at home or in the workplace, simple changes like clear signage or quiet areas can make a big difference.
involved in your community:
Many areas have dementia-friendly initiatives, such as walking groups, memory cafés or volunteer opportunities.
We can also take steps to look after our own brain health by:
• Eating a balanced diet
• Staying socially connected
• Keeping physically active
• Challenging our minds (e.g. puzzles, learning something new)
• Getting regular sleep
Helpful resources: Alzheimer’s Society www.alzheimers.org.uk
NHS website www.nhs.uk/conditions/dementia
When life gets busy, taking a break can feel like a luxury — or even something to feel guilty about. But the science is clear: rest isn’t a reward, it’s a necessity. Regular breaks, even short ones, can improve your focus, mood and overall wellbeing.
What happens when we don’t rest?
Without proper rest, our brains and bodies don’t function at their best.
Concentration dips, stress builds, and creativity drops. Over time, this can lead to burnout, anxiety and health problems.
The benefits of taking time out Quick ways to recharge
Improved focus –short breaks help your brain reset
Better decisionmaking – rest helps you think more clearly
Lower stress levels – stepping away gives your nervous system a chance to recover
Take a walk around the block
Step outside for some fresh air
Boosted mood –even a five-minute walk or a stretch can lift your spirits
Do a short breathing or mindfulness exercise
Make a cup of tea or coffee and really enjoy it — no screens, no multitasking
15th May marks the International Day of Families, a day to reflect on the importance of family in all its forms.
Whether it’s the people you live with, those you’ve grown up with, or the chosen family you’ve built through deep friendships and shared experiences, family can be one of the most powerful sources of love, strength and connection in our lives.
This day invites us to celebrate those bonds, and to recognise the role they play in our wellbeing.
The role of family in our wellbeing
Strong, supportive family relationships have been shown to improve mental health, boost emotional resilience, and even contribute to better physical health. Knowing that we have people to turn to during difficult times gives us a sense of safety and belonging. Just as importantly, family can be a source of everyday joy — a place to laugh, celebrate milestones, or simply relax and be ourselves.
Making time for connection
In busy day-to-day life, it’s easy to let quality time with family slip down the list of priorities. But small moments of connection can make a big difference. Whether it’s sitting down for a meal, going for a walk together, or having a quick check-in call with a loved one, these everyday acts of togetherness help to keep relationships strong. Even a simple “How was your day?” can open the door to meaningful conversation.
Resources: United Nations: www.un.org/en/observances/international-day-of-families
Supporting each other through life’s ups and downs
No family is perfect — and that’s completely normal. Families go through challenges, changes and growing pains just like any relationship. What matters is how we support one another through those moments. Listening with empathy, showing kindness, and offering encouragement are simple but powerful ways to maintain connection, even when things feel tough.
21st May is World Meditation Day — a gentle reminder to pause, breathe, and reconnect with the present moment. While mindfulness and meditation can sound like something you need loads of time or silence for, the truth is: they can be simple, flexible and easily worked into your day.
You don’t need to sit cross-legged for an hour or escape to a mountain retreat to feel the benefits
Even just a few mindful minutes can help calm your mind, improve focus and reduce stress. The key is to find small ways to build it into your routine — whether you’re at your desk, on a walk, or making a cup of tea.
Mindfulness is the practice of paying attention to the present moment — with curiosity, not judgement.
It helps us step out of autopilot and become more aware of our thoughts, feelings and surroundings. With regular practice, mindfulness can boost mental clarity, reduce anxiety and improve sleep.
You don’t need to carve out extra time — here are a few quick ways to be more mindful in everyday life:
The 3-breath pause:
Stop, take a slow deep breath in… and out. Do it again. And once more. Notice how you feel. That’s it — three breaths to reset.
Mindful walking:
On your commute or a quick break, notice the feel of your feet on the ground, the air on your skin, the sounds around you.
One mindful cup of tea:
Just for a few sips, put your phone down and really focus on the warmth, smell, and taste. Let it be a moment of calm.
Body scan:
Take 30 seconds to notice how your body feels, from head to toe. Any tension? Any areas that need a stretch?
Where to start
If you’re curious about meditation, guided sessions can help. Many are under 10 minutes and are a great way to start or end your day.
www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/ www.headspace.com/meditation/basic-meditation
Journaling might sound like something you need to be a writer to do — but really, it’s just a way to check in with yourself. Whether you’re scribbling thoughts in a notebook or typing a few lines into your phone, journaling is a simple habit that can support your mental health, help you manage stress, and even improve your sleep.
There’s no right or wrong way to journal.
You don’t have to write every day, and you definitely don’t need perfect spelling or grammar. What matters is giving yourself a few minutes to pause, reflect, and express whatever’s on your mind.
Writing things down can help you make sense of your thoughts and emotions, especially during busy or stressful times. It allows you to spot patterns in your behaviour, gain perspective, and offload worries before they build up. Research shows that journaling can reduce anxiety, lift your mood, and help you process challenges in a healthier way.
It’s also a powerful tool for personal growth. By keeping track of your experiences, goals, or moments of gratitude, you start to notice progress over time — and that can be incredibly motivating.
You don’t need much to begin — just a pen and paper (or the notes app on your phone). Try one of these simple prompts to get going:
• What’s on my mind right now?
• Three things I’m grateful for today
• One thing that went well this week
• What do I need more of in my life — and what do I need less of?
Even five minutes can make a huge difference.
This vibrant, protein-packed frittata is full of seasonal veg and can be made in under 30 minutes. It’s naturally gluten-free and easy to customise — feel free to swap in whatever’s in your fridge!
• 6 large eggs
• 2 tbsp semi-skimmed milk
• 1 tbsp olive oil
• 1 small red onion, finely sliced
• 1 garlic clove, crushed
• 100g asparagus, trimmed and cut into 3cm pieces
• 100g frozen peas
• A handful of baby spinach
• 40g feta cheese (or goat’s cheese), crumbled
• A few fresh mint or basil leaves, chopped (optional)
• Salt and pepper, to taste
Great warm with a side salad or cold the next day in a lunchbox. You can also try it with new potatoes or whole grain toast for a more filling meal.
1. Preheat the grill to medium-high.
2. In a bowl, whisk the eggs and milk together. Season with salt and pepper and set aside.
3. Heat the olive oil in an ovenproof frying pan over a medium heat. Add the onion and cook for 5 minutes until softened.
4. Add the garlic, asparagus and peas, and cook for another 3–4 minutes. Stir in the spinach and let it wilt.
5. Pour the egg mixture into the pan and gently stir once to distribute the vegetables evenly. Cook on the hob for 5–6 minutes until the edges are set.
6. Sprinkle over the crumbled cheese and transfer the pan to the grill. Cook for a further 5–6 minutes, or until the frittata is golden and set in the centre.
7. Scatter over the herbs (if using), slice, and serve.
Take five slow, deep breaths and focus on how your body feels.
Share a meal or a cup of tea with someone—in person or virtually.
Declutter one small area of your home or workspace.
Go for a 20-minute walk outdoors and notice five things around you.
Say hello to someone new or someone you haven’t spoken to in a while.
Write down one thing that made you smile today.
Sun Awareness Week starts today—make sure you protect yourself in warmer weather.
Write a list of 5 things you’re grateful for today.
It’s Writing for Health & Healing Day: Get something written in your journal.
Sit quietly and do a quick body scan. Take note of any tension and release it.
Compliment someone—and mean it!
Spend 10 minutes doing something just for you.
Reconnect with an old friend by message or phone.
It’s Bird Day: Look outside and see which birds you can spot.
Say “no” to something that’s draining your energy.
Reflect on what community means to you—how do you find belonging?
It’s World Meditation Day: Try out a simple meditation before bedtime.
Write about a recent challenge: what did you learn from it?
Celebrate Mental Health Awareness Week by checking in on someone.
Go outside early and listen to the birdsong.
It’s Eat What You Want Day: Treat yourself to something tasty!
Take a mindful walk and focus on your senses.
Read or listen to something uplifting.
Learn one new fact about dementia or share a post to raise awareness.
Unplug from screens for an hour before bed.
Take a walk somewhere new.
Today is Celebration Day: Do something that makes you happy!
Cook or prepare a colourful meal using seasonal ingredients.
It’s National Biscuit Day: Pick out your favourite snack to have with a cup of tea.
Swap a scroll through social media for a moment of quiet or reflection.
Make a mini self-care list, and do at least one thing on it.