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In this section, we share simple, supportive ways to build a healthy lifestyle — with tips on sleep, movement, routines, and mindset to help you feel your best, one step at a time.
10 healthy benefits of drinking less
Explore ten transformative health benefits of drinking less as a member of the Blue Light community.
Taking on a high-pressured role within the Blue Light community, where every decision can make a difference, often means that the importance of our own health is overshadowed. As we welcome in the new year, it’s easy to pass off the challenge of Dry January as a cliché trend and forget about the transformative impact that reducing our alcohol intake can have on our overall health.
Whether you’re a social sipper, a wine connoisseur, or just somebody who is curious about the potential perks of a more sober lifestyle, here are ten health benefits of drinking less as a member of the blue light community:
1. Deeper sleep and more energy
As a blue light worker, you’re probably accustomed to the long hours, unsociable shift patterns and high stress situations. This means that you need all the energy and rest that you can get. Alcohol can affect the quality of your sleep and lead to you feeling more fatigued and lethargic, impacting your overall energy levels.
2. Brighter mood
Alcohol is a depressant, so when consumed excessively, it can affect your brain’s ability to regulate your mood. By consuming less alcohol, your brain can maintain a more balanced environment, promoting a more stable and positive mood as well as enhancing mental clarity and reducing stress levels.
3. Skin
Alcohol dehydrates our body and our skin, so reducing the amount we drink will allow our skin to hold onto vital fluids and nutrients, making it less dull and dry, giving us more of a bright, healthy glow.
4. Weight
While the number on the scales doesn’t dictate whether or not you’re healthy, if you are looking to drop a couple of pounds, reducing your alcohol intake can be beneficial. Alcohol is calorie dense and it’s easy to lose track of what you’re consuming. It also lowers your inhibitions, making you more likely to indulge in extra food after a drink.
5. Gut health
Scaling back on alcohol can result in positive changes in relation to our gut health by alleviating inflammation, bloating and promoting good bacterial balance, supporting nutrition absorption and regulating bowl movements.
6. More money = less worries
It’s no secret that alcohol is increasingly expensive and adds up surprisingly quickly. Infact, according to Alcohol Change UK, the average drinker in the UK spends around £62,899 on alcohol over the course of their lifetime. By drinking less and saving more, you can alleviate some financial worry which may be causing you stress, or you may just find you have a bit extra to spend elsewhere.
7. Improved relationships
Without realising, alcohol can subtly undermine our relationships by influencing our mood, wellbeing and mental health. Its impact can even extend to our libidos and affect our sex lives.
Reducing the amount of time we spend drinking, or recovering from drinking, will give us the opportunity to spend more quality time with those around us.
8. Immune system
Excessive alcohol consumption can supress the immune system, making us more susceptible to illnesses. By reducing how much we drink, we will allow our immune system to strengthen so that it can better identify and combat harmful bacteria and viruses, reducing the risk of infection and supporting our overall wellbeing.
9. Liver function
The liver plays a crucial role in processing and detoxifying alcohol. Excessive drinking can lead to liver inflammation and increase the risk of conditions such as liver disease. Cutting back on alcohol therefore allows the liver to recover and function optimally.
10. Heart health
Reduced alcohol consumption supports healthier blood pressure, benefiting the heart and circulatory system. This not only supports our long-term health, by reducing the risk of a stroke or heart attack, but also enhances our ability to cope with the demanding challenges of a high-pressure role within the blue light community.
Finally, remember that the decision to drink less isn’t just about the trend of Dry January or a new year’s resolution. It’s a commitment to your own health and a way of prioritising your wellbeing. So, take it at your own pace, even small changes can make a huge difference.
As we welcome in the new year, we are likely to see a wave of new year’s resolutions amongst those around us, all focused on self-improvement and radical change. However, the traditional goals and ambitions we see year in, year out, are often unrealistic, put us under undue pressure and can become overwhelming.
Let’s be honest, the long shift patterns, emotionally challenging situations and high demands of our Blue Light roles leave little room for drastic changes or rigid commitments. So, instead of conventional resolutions, consider these ten alternatives which support your mental health rather than adding unnecessary stress.
1. Shift from self-criticism to self-compassion
We’re often our own harshest critics. In 2025, consider making a pledge to just be a little bit kinder to yourself, treating yourself with the same kindness and patience you would those around you.
2. Set some boundaries
We often hear people commit to saying “yes” more to push themselves out of their comfort zone, but how about saying “no”. Sticking to healthy boundaries to prioritise what you need can help you to avoid burnout and make the most of time away from work.
3. Practice healthy sleep habits
As we know, our long and irregular sleep patterns can often have a negative impact on our overall mental health and wellbeing. This year, prioritise the sleep habits which enable you to properly rest and recharge where possible, such as a dark, cool environment, white noise or mindful practices to wind down before bed.
4. Focus on how you feel, not how you look
The key to letting go of unrealistic expectations is to set broad intentions which prioritise your overall wellbeing. To do this, try to focus on your energy levels and how your body feels rather than looks. For example, you may choose to commit to ensuring that you stay hydrated on shifts or eat more balanced meals, as opposed to cutting out certain foods or aiming to lose weight.
5. Incorporating movement
Promising to go to the gym more or get out for runs before work is great, but is it realistic? Try to remember that regular movement of any kind can significantly reduce stress and improve mental clarity. Rather than pushing too hard and becoming burnt out, focus on physical activity which is sustainable and that you actually enjoy.
6. Getting outside more
We know that spending time outdoors can play a significant role in improving our mental health, but finding the time and motivation to fit it into our busy schedules is easier said than done. Remember that spending time outdoors doesn’t have to been mountain hikes and beach runs, it can simply be a 10-minute breather during a hectic shift or taking a stroll around the local park.
7. Commit to regular self check-ins
Sometimes life gets so hectic and busy that we lose track of our habits and how we feel. Consider scheduling in some dedicated time to really ask yourself how you are feeling and identify areas where you may need support or rest. It may help to keep track of these feelings with a journal or an app.
8. Have a digital detox
Resolutions and new year resets don’t need to be a 365-day commitment. To start the new year fresh, consider simply taking a small break from screens and social media and use that time for activities that bring you joy and relaxation.
9. Practice gratitude
Rather than focusing on changing aspects of your life in 2025, consider reflecting on the current positives and things that you value by actively practicing gratitude.
10. Recognise that you don’t need to change anything
Finally, consider that maybe you don’t need to set any resolutions at all, and that there is absolutely nothing wrong with carrying on just the way you are.
The start of a new year often comes with the pressure to set resolutions, make big plans and “get it together”. Setting unrealistic goals and expectations can feel overwhelming and ultimately cause more harm than good. However, that doesn’t mean that we shouldn’t use January as an opportunity to pause, reflect, recharge and reconnect with ourselves. Here are 10 thoughtful questions to ask yourself, to help you focus on your mental health, self-care, and sense of identity as you ease yourself into the new year:
1. What will help me to recover from last year?
Each year brings its own unique challenges which can take a toll on our physical and mental health. While Christmas often provides people with the chance to rest, many Blue Light workers and volunteers would have found themselves under heightened stress and pressure during the festive rush. Take some time to consider how you are feeling and what it is you need. This could be rest, quality time with loved ones, a change of scenery, hydration, time and space alone to process or some time outdoors. What you need will be unique to you.
2. What truly matters to me right now?
It’s easy to get swept up in the pressure and expectation to transform yourself in January, but your priorities might look different to others’. Reflect on what matters most to you in this moment, whether it’s your relationships, personal well-being, or simply getting through the colder days.
3. How can I be kinder to myself?
Our high-pressure roles can amplify self-criticism and high expectations. Think about how you can replace self-judgement with self-compassion. What would you say to a friend in your situation?
4. What small acts of self-care can I incorporate into my routine?
Self-care looks different for everybody, and it doesn’t have to be grand gestures. It could be staying hydrated, taking short walks, journaling, or listening to music you love. Identify the manageable ways that you can boost your mood and care for yourself regularly.
5. What am I proud of from last year?
As we reflect on the past year, it can be easy to focus on what went wrong and what we’d like to change. But take a moment to acknowledge your wins – big or small. What did you achieve, overcome, or handle well?
6. What is one thing I want to let go of this year?
Is there something weighing you down – an experience, fear, negative self-talk or unrealistic expectation that you didn’t quite meet? Being able to process your thoughts and let go of even one thing can create space for growth and positivity.
7. Who or what makes you feel supported?
Identify the people, resources, communities or activities that provide support, comfort, joy or encouragement. Can you lean on them more this year? This could be family members, friends, colleagues, Blue Light specific groups such as Blue Light Cycle Club or Walk&Talk999, online mental health resources, or sports clubs.
8. How would I like to feel this time next year?
Instead of focusing on specific achievements and goals, consider the emotions you’d like to experience and the way you want to feel, and use this to guide your decisions and actions. You might want to feel more confident, connected or calm.
9. What does success mean to me right now?
It’s great to have goals and aspirations, but the definition of success is unique to each individual and will change throughout our lives. For some it’s career ladders and milestones, for others it’s quality time with loved ones, being present in the moment, maintaining mental and physical health, or making it through the more challenging days. Define success on your own terms and try not to compare it to what others are aiming for.
10. How can I embrace the idea of progress over perfection in my everyday life?
Resolutions often fail because they are rooted in rigid expectations. Ultimately, progress is not linear, there will be setbacks and days where nothing seems to go to plan but that doesn’t mean you aren’t moving forwards. Instead of striving for perfection, think about how you can take small meaningful steps towards growth and wellbeing.
The festive season can be one of the most challenging times for those within the emergency services, as well as their friends and family. The increased pressure and expectation can make it difficult to find time and space for you to pause and catch your breath.
This Christmas, we want to remind everyone in the Blue Light community – whether you’re on the front line or supporting behind the scenes – that your mental and physical health matters too. We believe that Christmas shouldn’t come with guilt, worry, comparisons, or burnout. As a result, here are five honest, no-nonsense reminder to carry with you this season:
1. Don’t feel guilty for setting boundaries.
It’s perfectly okay to say no. Protecting your energy isn’t selfish but completely essential.
2. It’s okay if all you did this year was get through it.
Try not to compare yourself to others or feel that you needed to achieve the world this year. Your best is always enough.
3. No amount of work is worth more than your mental health, wellbeing and quality time with loved ones.
4. You don’t have to “earn” a rest or a break. Take it.
5. It’s okay to admit you’re struggling.
6. Being strong doesn’t mean hiding how you feel.
7. You are worth more than your uniform. Your identity and value extends beyond your role.
8. A bad shift doesn’t mean your bad at your job.
9. The little things really do count.
A five-minute breather, a hot drink, or a small act of kindness can make all the difference on a tough day.
10. You’re not alone.
There is a whole community of people of understand the unique pressures of this job – reach out, connect and ask for help when you need it.
For many of us, the summer months are filled with spending time with loved ones, enjoying the warmer weather, and making the most of the longer days. When you then add high pressure Blue Light roles into the mix, it can all become a bit of a balancing act as we attempt to squeeze everything in. It may feel that there just aren’t enough hours in the day, and as a result, our healthy habits and established routines can begin to slip away.
Whether it’s maintaining a balanced diet, exercising, being mindful of how much we’re drinking, or dedicating time to self-care, it’s important to ensure that our personal priorities don’t take a back seat this summer. Here, we explore some simple and practical tips to help you stay on track.
Stay hydrated
Staying hydrated is crucial during the hotter months, but this is especially important when working long hours, spending time in the sun, or drinking alcohol. Dehydration can lead to fatigue, headaches, and decreased concentration, all of which can impact your wellbeing at home and work. So, even if you’re treating yourself or not sticking to other habits, try to always include water as a priority. It might help to carry a reusable water bottle with you to ensure you’re drinking regularly.
Plan ahead
Planning ahead and being prepared can make it significantly easier to stick to your goals. For example, if you’re following a diet, it may help to prep meals in advance for work to ensure your body is fueled. Similarly, if your goal is to exercise more and your social diary is beginning to fill up, you may want to schedule in some set time to go the gym or for a walk. Or, if your goal is to drink less alcohol, think about what you’d like to drink in advance and take some alcohol-free alternatives with you to the family BBQs.
Listen to your body
Your body will be the first one to tell you when something isn’t quite right, so try to listen to it. If you’re feeling exhausted, drained, stressed or burnt-out, take the time to rest and figure out what it is that your body needs. Ignoring your own red flags and pushing through will only make things worse.
Incorporate movement
On a hot summer’s day, going to the gym or for a run may be the last thing you want to do, but that doesn’t mean you need to neglect exercise all together. Moving more for your mental health doesn’t need to be strenuous. Whether it’s a walk round the park with friends, a swim at the local outdoor pool or some stretches before work, just keeping your body moving will help to lower stress levels and still enjoy the summer.
Forgive yourself
Try not to punish yourself or feel guilty for going off track. There’s no need to overcompensate for indulging with extreme diet and exercise. If things don’t quite go to plan, then simply treat tomorrow as a new day and start again. Be kind to yourself and allow yourself some flexibility and forgiveness.
National Work Life Week provides the perfect opportunity to reflect on the delicate balance between our personal lives and professional responsibilities. But what does a healthy work-life balance even mean, and why is it so important?
When it comes to maintaining good mental health at work, achieving a healthy work-life balance is crucial. When work begins to take over our lives, it can lead to burnout, stress, anxiety, isolation, and a decline in our overall wellbeing. Not only does it affect mental health, but also productivity levels, with almost 3 in 10 workers (28%) believing that they are less productive due to a poor work life balance.
The facts and stats
In the UK, 31% of employees feel they do not have a good work life balance and 88% have experienced burnout in the last 2 years. A separate report found that 56% of employees are willing to accept a lower-paid job in exchange for a better work-life balance, and 1 in 3 (33%) consider work-life balance to be the most “crucial consideration” when looking for a job.
Knowing whether you have a healthy work-life balance
Since the pandemic, more individuals have the option of flexible working hours and location. While this flexibility can be beneficial for achieving a healthy work-life balance as it enables employees to adapt their working conditions to suit their needs and responsibilities, it can also be a hindrance as boundaries begin to blur, making it difficult to distinguish between work and personal lives.
What a healthy work-life balance looks like will be different for everybody. As it is so unique to each individual, their role and responsibilities, it would be impossible to apply a one-size-fits-all approach, however, here are 7 signs that you might not have achieved a healthy work-life balance just yet:
Ultimately, your mental health and wellbeing shouldn’t take a back seat for work, and ensuring a healthy work-life balance is the best way to ensure this. If these red flags relate to your personal circumstances, it’s important to take proactive and intentional steps to regain control over your work life balance.
Balancing our everyday work and responsibilities whilst supporting a loved one who may be struggling with substance dependency can feel difficult and overwhelming. In this article, we’ll explore some strategies for navigating this balancing act.
Sometimes life presents us with unforeseen challenges which require us to juggle multiple responsibilities. For those working or volunteering within the Blue Light community, the demands of the job can be physically and emotionally taxing in isolation. Add to that the complexities of supporting a family member who may be struggling with alcohol dependency, or other mental or physical problems, and you find yourself in a delicate balancing act.
In this article, we’ll explore some practical tips and strategies for managing the demands of work while providing essential support to a loved one on their journey to recovery.
Balancing a demanding professional role with supporting a loved one can result in your boundaries blurring. Clearly defining your working hours and personal time may help to ensure you have the mental and emotional space to both be present for your loved one and be focused during work.
It may help to write down your weekly schedule to make your availability clear. Alternatively, consider discussing a more flexible work pattern with your manager to better suit you whilst you support your loved one.
Prioritise self-care
When supporting others, it can often be easy to forget about our own self-care. However, as a Blue Light member, self-care is essential for your own physical and mental wellbeing. Whether it’s by practicing mindfulness, exercising, or dedicating some time to hobbies that you enjoy, by taking time for yourself, you’ll be better equipped to handle the challenges which come with both roles.
Open communication and accessing support
While it’s good to set boundaries between your work and personal life, it’s also important to consider being open about your situation and accessing the support systems which are available to you. Whether it’s a trusted colleague or your line manager, having a small network of people that understand what you’re going through may help to ease some pressure and provide some guidance when needed.
You may also wish to access some additional support, such as by getting in touch with your GP or wider support networks such Talking Therapy hubs.
Talking to your loved ones
It might feel difficult to speak to your loved one who is struggling, but it’s important to not be afraid to bring up your concerns or worries. Letting them know that you are there to support them may be the reassurance they need to make a change or access help. It might help to do some research beforehand, so that you can approach the conversation with a sense of understanding and compassion.
Finally, be kind to yourself and remember that you’re not alone. It can be difficult to navigate these complex situations with continuous resilience and compassion, but there is plenty of information and support available for both you and your loved one that is struggling.
Ditching the all or nothing mindset: A balanced approach to new year’s resolutions
The start of a new year often brings a rush of enthusiasm to make big changes. Social media feeds are filled with posts about grand plans to eat clean, exercise daily, or completely transform aspects of life. Instead of the all or nothing approach, we believe in navigating the new year with balance, focusing on sustainable goals which fit into the unpredictable nature of our Blue Light lifestyles. Here’s how you too can shift your perspective and make resolutions which work for you:
Why all or nothing doesn’t work
When resolutions are overly ambitious or rigid, they leave little room for real-life interruptions. As a result, the all-or-nothing mindset sets us up for failure before we’ve begun, as we begin to feel as though missing one workout or having one takeaway has ruined any progress so we may as well try again next year.
Success, progression and making sustainable changes to our lifestyles isn’t linear. Some days it goes to plan, some days it doesn’t. For Blue Light workers, whose schedules and stress levels often vary, the all or nothing approach can be particularly harmful. Instead of helping you to feel motivated, it can lead to frustration, guilt, and giving up the goal altogether.
A balanced approach:
1. Set flexible realistic goals
Instead of committing to “going to the gym five times a week”, try “I will move my body more, even if it’s just a ten-minute walk or some stretches”. This approach gives you options and allows for adaptation when things don’t quite go as planned.
2. Don’t wait for Monday
When things don’t quite go to plan, you don’t need to wait for the next week, month or year to try again. Simply acknowledge that today didn’t quite go how you would’ve liked and try again tomorrow.
3. Focus on progress, not perfection
You don’t need to stick to a plan 100% to see progress. Celebrate the wins, no matter how small and aim for consistency over perfection.
4. Make sure the resolutions fit your life
Your role means that no two days are the same. Choose personalised and realistic goals which align with your lifestyle rather than based on what others are doing.
5. Start small and build gradually
Big changes can feel overwhelming, especially when your life is already busy. Start with small, manageable goals and build from there. This way the changes will be more sustainable and are less likely to lead to burnout.
6. Be kind to yourself
Self-compassion is key to making any resolutions stick. Avoid negative self-talk and treat yourself with the same understanding and patience as you’d offer a friend or a colleague.
7. It doesn’t matter what others think
Your goals should be personal and unique to you. The pressure to succeed and fear of failure when we’ve shared our goals with others can often be overwhelming and off-putting. Make sure your goals are for you and not for somebody else.
8. Focus on habits, not outcomes
Swap aiming numerical success or an end result for building habits that support long term wellbeing.
9. Set boundaries
When we’re spinning too many plates, we increase the risk of becoming overwhelmed and burnout. Set boundaries between your professional and personal life to protect your energy and ensure you can strive for balance.
10. Self-care first
Bold aspirations are great but not if it means that your self-care takes a back seat. Rest is often overlooked in the rush to be productive but try to incorporate recovery and self-care into your routine.
Staying positive when missing out on Christmas celebrations
As Blue Light workers and volunteers, missing out on Christmas celebrations for work can be difficult, leaving you feeling a little left behind. Here, we explore how to stay positive when the fear of missing out hits hard this Christmas:
1. Shift your perspective
While you might not be at the dinner table or unwrapping gifts with family, remind yourself of the impact of the work you’re doing. You’re making a difference when it matters most. Try to focus on the positives, rather than dwelling on what you could be doing.
2. Create your own festivities and plan things to look forward to
Who says Christmas dinner has to be on the 25th? Plan your own celebrations with friends and family on days that work for you. That way, even when you’re missing out in the moment, you have things to look forward to.
3. Stay connected
It’s easier than ever to stay connected even when you’re apart. If you think it will help, ask for updates or pictures to feel included in the day’s celebrations. The important thing is to not isolate yourself as a means to reduce FOMO, it may seem like the easier option, but it will only make it worse.
4. Bring some joy to your shift
Walking away from festivities into a stressful work environment can feel like opposites – going from one extreme to the next. You don’t need grand celebrations to feel festive, maybe it’s a few decorations in the staff room, some Christmas music, a box of Celebrations, or a mince pie in your lunch break. Small joys can keep your Christmas spirit alive when you’re away from work.
5. Practice gratitude
Gratitude is a powerful antidote for FOMO. Rather than focusing on what you’re missing out on, focus on the things you do have and the parts of Christmas you can look forward to.
Finally, remember that you’re not alone. Many of your colleagues are in the same boat, and sharing the experience can make it feel less isolating. Lean on each other, find humour and happiness in the chaos, and check in with those who might be struggling.
By finding joy in the small moments, staying connected, and focusing on the good you’re doing, you can begin to embrace the holidays in your own meaningful way.
Now that the festive season is over, many of us will be looking to reset and get back on track with our healthy habits and routines which took a back seat for Christmas. However, the positive refresh mindset is often also met with the pressure and expectation to set unrealistic new year’s resolutions which overhaul aspects of our lives and make up for the “lost time”. Unfortunately, the lines between these two pathways are quite blurry, so many of us tend to fall into the trap of unnecessary goals and pressure which ultimately lead to burnout rather than success. Here, we explore some ways to get back on track in a way that is realistic and sustainable:
Step one: Start with reflection, not regret
It’s easy to look back on the holidays and dwell on everything you feel “went wrong”. The overindulgence in food or alcohol, the skipping workouts, not going on walks, not staying hydrated or feeling like it was all just out of control. In reality, the majority of people go off their usual routines and habits over Christmas – it’s normal, a time for celebration and not something to feel guilty about. Before worrying about how you’re going to get back on track, consider the positives and take away the pressure of perfection.
Step two: Try not to overcompensate
Unrealistic expectations often come from the belief that you need to “fix” everything all at once and try to make up for anytime you feel you’ve “lost”. This could look like skipping meals or drastically reducing calories to “counteract” Christmas indulgence or going to the gym excessively in a short space of time because you chose to stay home a few days last week. This approach is likely to be exhausting, unsustainable, add unnecessary pressure and cause burnout.
Instead, take it slowly. Start incorporating small, healthy habits into your routine such as some outdoor walks, rehydrating, or eating some more fruit and veg.
Step three: Prioritise rest and recovery
Let’s face it: Christmas is exhausting. After the chaos of the holidays, your mind and body might still be playing catch-up so pushing yourself to your limits and piling on unnecessary pressure if the last thing it needs. Instead focus on sleep, balanced and nutritious meals, and self-care to lay the foundations for getting back on track. Sometimes the best way to move forwards is to slow down.
Step four: Set intentions not resolutions
Resolutions tend to be rigid and focused on outcomes. Intensions, on the other hand, are flexible and focused on how you want to feel. Intensions allow room for progress without the pressure of perfection and also align better with the unpredictability of Blue Light work. For example, instead of “I want to lose X amount of weight” or “I want to save X amount of money” say “I want to feel stronger and more confident” and “I’d like to feel more financially secure”.
Step five: Celebrate the small wins
Every positive step you take – no matter how small – deserves recognition. Celebrating progress and focusing on consistent, meaningful steps can help you to view your goals positively rather than as a chore.
The bottom line
Ultimately, getting back on track after the holidays doesn’t mean reinventing yourself or achieving perfection. It’s about finding balance, focusing on what matters most, and being kind to yourself as you move forward.
This January, give yourself permission to start small, prioritise rest, and let go of the pressure to have it all figured out. Resolutions should support your wellbeing, not undermine it.
As we welcome in the Christmas season, families across the country are switching on the tree lights, opening the mince pies and enjoying some cosy, festive joy. However, we know that Christmas often looks a little different for Blue Light workers and volunteers. Long hours, night shifts, busy schedules, and stressful emergencies can make it hard to feel that sense of holiday cheer. Fortunately, the magic of Christmas doesn’t have to be completely out of reach. Here we explore some ways that you can embrace the festive spirit, on and off the job:
1. Start early with your own festive traditions
Often our schedules won’t align with traditions that we look forward to every year, as we try to cram in the decorating, present wrapping, Christmas markets, meals, and classic movies. The trick to squeezing it all in is to prioritise what’s important to you and your family, and plan days out in advance. This might mean having an extra, early Christmas dinner a few days earlier to not miss out on the pigs in blankets, or scheduling in some movie nights in advance to ensure you have time to watch Elf. Whatever it may be, starting early and planning ahead gives you things to look forward to throughout the month.
2. Intentional cheer with small acts
Feeling Christmassy is often in the small acts – a little festive joy goes a long way. This could be adding a few decorations to your staff room, playing some Christmas classics on the radio on your way into work, or sharing some sweet treats with colleagues. Small gestures which bring big smiles is what Christmas is all about.
3. Take time for yourself
Amid busy chaos, don’t forget to look after your own wellbeing. Whether it’s a quiet moment with your favourite festive hot drink, or a short walk in the crisp winter air, carve out time to breathe, reflect and recharge.
4. Focus on the difference your making
Working during the holidays isn’t easy, but your work is truly impactful. Whether you’re providing care, ensuring safety, or offering support, remember that you’re helping to make somebody’s Christmas a little bit brighter and that’s a gift worth celebrating.
5. Embrace the bits you usually dread
Let’s face it, some of the normal Christmas traditions aren’t for everyone. Maybe the movies make your eyes roll, Secret Santa feels like a chore, and you’d rather skip the work party. It’s okay to say no, set boundaries, and not want to do it all – but consider embracing some of the light-hearted joy for what it is. It might just make you feel that little bit more Christmassy.
6. Be open with those around you
It’s okay to not be okay with the fact that you’re working over Christmas, when your close friends and family might be getting a break. Being open with those around you about how you are feeling can help them to understand and offer support when needed.
7. Connect with your community
If there’s one thing that all Blue Light workers have in common, it’s the stressful Christmas shifts. Your Blue Light family understands the unique challenges of the season so try to lean on each other, share laughs, and celebrate together where you can.
Finally, remember that Christmas isn’t about fitting into a picture-perfect ideal – it’s about finding joy in a way that works for you.
Being a manager is a rewarding yet demanding role. Not only am I responsible for the wellbeing of my team, but also the outcomes of the projects we are trying to deliver. In striving to meet these expectations, I find that the first thing that I neglect is my own wellbeing. For me, achieving a healthy work-life balance is crucial, not only for my personal health and happiness but also for my long-term effectiveness as a manager. Here are some practical tips I try to employ to keep me feeling motivated and mentally well and for finding balance in my life while excelling as a manager:
Set boundaries and stick to them
It’s tempting to be “always on” in a managerial role. However, without clear boundaries, work can easily spill into your personal life, causing stress and affecting your wellbeing. I try my best to set specific work hours for myself and communicate these boundaries with my team. I also do not have any work emails or means of communication on my personal phone.
Embrace and Encourage Flexibility
Work-life balance isn’t about rigidly separating work from home life; it’s about flexibility. I’ve come to understand that some days may require more attention at work, while others might need more focus on personal matters. By embracing that flexibility in my life, especially as I work from home 80% of the time, means I can be less hard on myself and ultimately feel more accomplished.
Take Regular Breaks
You can’t pour from an empty cup. As a manager, I need to take care of myself before I can effectively lead others. Self-care isn’t just about relaxing; it’s about activities that recharge you, mentally and physically. I make sure I take an hour away from my desk every day to either go to the gym or go for a walk. Taking that break fills my cup back up and allows me to focus for the rest of the day.
Empowering My Team
In a leadership role, you’re constantly making decisions, and over time this can become mentally exhausting. To combat this, I try and involve my team and peers in the decision-making process whenever possible.
Mastering the Art of Saying No
This is often the hardest one to achieve, for me anyway! I would say that a lot of people professional and personally, naturally to want to say “yes” to every opportunity, project, or request. However, taking on too much can lead to burnout and diminished quality in my work. I try really hard to be strategic about what I commit to and set realistic time. I evaluate if each new responsibility aligns with my core goals and values, and say no when necessary.
Promote Work-Life Balance for Your Team
I strongly believe that work-life balance should not only be a priority for me as a manager but also for my team. “Practice what you preach” comes to mind, and creating a culture that I would want my manager to set for me, for my team. I trust my team to work hard, and so when life inevitably happens (and often during work hours), I encourage them to deal with it when they can.
Seek Support When Needed
Being a manager, can at times feel like a lonely place, especially when challenges! Over time, I have built a network of peers and colleagues who I can go to for guidance and perspective. Whether they are more experienced or just offer a different perspective, networks are so important!
Finding work-life balance as a manager is essential not just for my personal health, but for my long-term success as a leader. By prioritising tasks, setting boundaries, embracing flexibility, and regularly reflecting on my own wellbeing, I am constantly trying to seek out that sought after harmony between my professional and personal life.
Remember, when you take care of yourself, you’re better equipped to take care of your team and lead with clarity and purpose.
HIIT: “It leaves me feeling nothing short of euphoric”
Claire Wornham-Fellows is an experienced wellbeing expert. Here she shares how high intensity interval training (HIIT) has positively impacted her mental and physical wellbeing.
I happened upon HIIT ten years ago when I moved to a new area and joined a new gym. At the time, I have to admit, I was unfit. But I didn’t realise quite how unfit until I bit the bullet and signed up for a variety of different classes.
I can see myself now, one Monday evening at 6pm, feeling confident in my new workout attire, limbering up for High Intensity Interval Training (HITT), a form of cardio that alternates between high-intensity periods of exercise followed by short rest periods. I wasn’t entirely sure what to expect, but I was hopeful that I would be a natural, having exercised consistently through my teenage years and the whole of my adult life.
What I hadn’t accounted for was ‘the burpee’. Burpees strengthen the muscles in your legs, hips, glutes, abdomen, arms, chest and shoulders, so it’s safe to say that after knocking out eight 20 second sets of them as a first timer, those same body parts were for the most part unusable the day after and even the day after that.
HIIT, unlike some other forms of exercise, probably isn’t for everyone. The aim of the game is to get as breathless and sweaty as possible in a set period of time. For HIIT to be as effective as possible, during that set period, you need to, in absence of a more technical term, ‘smash it’. Some might be fired up by the very thought of ‘smashing it’, but equally others might question why anyone would want to subject their body to such vigorous activity.
HIIT training can improve various aspect of your health and wellbeing, this includes:
Studies have shown that HIIT can help you lose fat and gain muscle whilst simultaneously improving oxygen consumption. It can assist by causing you to burn a lot of calories, not only in a short space of time during your session, but also hours after you’ve finished your workout.
For me, despite my first HIIT session and many after being somewhat excruciating, I’ve persevered and have come to love this form of exercise due to how I feel afterwards. It leaves me feeling nothing short of euphoric. The activity increases my overall sense of wellbeing. I feel happier and more ready to take on whatever life throws at me. I also feel at peace and proud of my body because I’ve asked it to do something difficult and it hasn’t let me down.
Feeling tempted to give HIIT a go and not sure where to start? Firstly, take into consideration your current health and fitness levels, due to the intensity of HIIT, you may want to consult with a medical professional before committing to it. If you’re determined that you’re ready and able to give it a go, you may want to start by finding a class, either locally or online. Most gyms and trainers offer HIIT sessions, and for me, exercising in a social setting is an important aspect of maintaining my mental health. However, it’s essential to find what works for you. You can ‘smash’ a HIIT workout in 20 minutes in your living room or even during your lunch break. After all, where there’s a will there’s a way.
Giving yourself the gift of rest: the importance of self-care for first responders over Christmas
While many workplaces begin to wind down over the Christmas period, the demands of Blue Light environments heighten, along with the challenge of balancing our professional and personal lives. While our focus is on supporting others, it’s easy to overlook our own needs.
During the holiday season, rest and self-care isn’t a luxury but an essential for your mental health and wellbeing. Giving yourself time to recharge can make all the difference in navigating the challenges of the festive period.
Here, we explore why rest matters and how you can prioritise it:
Rest fuels resilience
The demands of your role are bound to take a physical and emotional toll. Taking time to rest enables you to recharge, stay sharp and maintain the resilience needed to do your job, rather than reaching a state of burnout.
You can’t pour from an empty cup
You wouldn’t drive a car on empty and expect it to take you where you need to go. So, why expect yourself to be able to perform on empty? Taking care of yourself allows you to show up for others with more energy, patience and resilience. Self-care isn’t selfish, it’s essential.
Steps you can take to prioritise self-care:
This Christmas, remember that even when working more, give yourself permission to slow down, recharge and find moments of peace.
Maintaining healthy habits over Christmas
For many, the festive period can be a whirlwind, filled with social events, indulgence, pressure and hectic schedules, often making it difficult for us to prioritise our mental and physical health. From disrupted routines to an increase in alcohol consumption, it can be easy for our healthy habits to take a backseat. Here, we explore some practical tips and strategies to maintain balance, reduce stress, and enjoy the festive season while staying healthy.
Keep it moving
According to the 2024 UK fitness report, winter sees the lowest levels of physical activity, with 76% of people choosing not to exercise during the season. There are a variety of reasons as to why people may exercise less during winter, including:
However, we know that movement and exercise play a vital role in maintaining our mental health and wellbeing. In fact, 82% of UK adults recognise the importance of exercise for mental health, and 56% say that movement helps them to manage stress and burnout. It’s also proven to support our mental health by:
Committing to and incorporating exercise in our daily routines can feel easy, but finding time and energy to stick to these habits during the holidays can be tricky. These simple strategies can help you to find moments for movement this Christmas:
Food and Nutrition
For many, overindulging in festive foods is an essential part of festive celebrations. Our nutrition and the way that we fuel our bodies can play a significant role in maintaining our mental and physical wellbeing. However, it’s also important to remember not to be too harsh on yourself when it comes to your body and the food you eat. When enjoying the festivities and celebrations this Christmas, try to remember:
Be mindful of alcohol consumption
Christmas parties and social occasions often bring more opportunities for drinking, making it important for us to be more mindful about the amount of alcohol we are consuming.
Excessive drinking can impact both our physical and mental health, however simple strategies can help us to be more intention with our drinking choices, and ensure that alcohol doesn’t detract from you Christmas experience:
Finally, try to use the festive season and a period to focus on self-care and rest, enabling yourself to switch off before the new year. By focusing on small, sustainable habits, and setting boundaries, you can enjoy the holidays without letting your mental health take a back seat.
As we welcome in the new year, many of us will be committing to fresh fitness goals and moving more in 2025. For Blue Light workers and volunteers, incorporating fitness into your already demanding schedule can be overwhelming – especially when navigating the daunting aspect of going to the gym and the pressure to “get it right”.
If you’re currently experiencing some gym anxiety or are feeling intimidated by the prospect of exercising in a public setting, you’re not alone. According to PureGym’s 2023/24 Annual Fitness Report, 1 in 5 people find the gym intimidating, with women more likely to experience “gym-timidation” than men.
Here, we explore how you can navigate gym anxiety, worries and concerns with a balanced and self-compassionate mindset this year:
Familiarise yourself with the environment
Entering the gym with no plan, preparation or idea of what to do can feel overwhelming. Before you start focusing on workouts and goals, familiarise yourself with the environment and spaces available. It might be helpful to take a tour by somebody who works there or ask if you can schedule a short induction to gain an understanding of the basics. If you signed up to the gym a while ago, and feel like you’ve forgotten it all, it’s perfectly okay to ask for a second induction or even book in a one-off PT session.
Avoid peak hours
Working our long, irregular shift patterns has one perk: we can usually avoid the usual after-work commute gym goers and opt for some quieter hours which are more relaxed and allow you space to explore.
Find a quiet corner first
Not knowing how to use the machines properly can be one the most daunting aspects of starting the gym, but there are plenty of exercises you can do without them until you feel comfortable to give them a go. Before heading to the gym, have a scroll through some inspiration and workout videos online that don’t require machines and are “dumbbell-only” or just use your bodyweight. Save 3 or 4 to your phone to refer back to and find a quiet corner of the gym to give them a go.
Take up space
Contrary to the advice above, remember that you are perfectly within your rights to take up as much space as you wish. Just because somebody else seems like they know what they’re doing and has been going to the gym for longer, that doesn’t mean you need to sacrifice using any machines, equipment and space. Take your time trying things out and getting to grips with it all.
Be comfortable
According to research by FitnessFirst, nearly 2 in 5 of us avoid exercising or going to the gym due to feeling self-conscious about the way we look. Social media often has us convinced that we need to wear matching sets and fashionable trainers to look the part before going to the gym, but what’s more important is that we are comfortable.
Take a friend
If you’re able to, having someone to go with you while you figure it all out can help to take some of the pressure off. But it’s definitely not essential!
Start small and build up
There’s no need to go to the gym 5 days a week a spend hours each time prioritising different muscle groups. Start off small with short workouts while you figure out what you enjoy and what works for you. For those particularly anxious about the gym, even just showing up is making progress so you may choose to go, spend 10 minutes on a treadmill or bike and then feel ready to leave, and that’s completely okay! There are no set timelines for what exercise should or shouldn’t look like.
Focus on how you feel, not how you look
People online or those that spend most of their time in the gym may look like they’re fresh out of a fitness magazine, but let’s be honest, the majority of us are sweaty, messy and are just looking to get the workout done. Try to not worry about how you look while you’re working out, instead focus on your form (making sure what you’re doing feels right and that you won’t injure yourself) and the way you feel after a workout. If you absolutely dread doing a certain type of workout – don’t do it. There are plenty of others to try. Similarly, when considering your progress, worry less about the weight you’re lifting, time you’re running, or the number on the scales, and instead focus on doing movement which boosts your mood and makes you feel good.
Everyone was new once
Avoid comparing yourself to those around you and remind yourself that everyone was new to the gym and had no idea what they were doing once. They are also all human, trying to work towards differing fitness goals just like you. You could smile and say hello to the frequent faces, and even ask for their advice if you need it, or you could just pop your headphones on and block out the idea that anyone else is there – either way, there’s no need to worry about them, just focus on your progress.
Finally, you don’t need to conquer the gym or commit to intense fitness resolutions to start the year right. Navigating workout environments, setting realistic goals and making progress takes time and patience so it’s important to find out what works for you rather than meeting anyone else’s expectations.
New year, same you: Why you don’t need to start fresh in 2025
The idea of “new year, new me” isn’t an unfamiliar one. Each new year, many of us pledge to overhaul our lives, start fresh, achieve big goals and strive for dramatic transformations. In reality, the whole concept of a new year reset feels more like “new year, new pressure.
At Blue Light Together, we believe that there is no need to reinvent yourself this January. Instead of feeling the pressure to start over, here we explore why it’s okay – and even empowering – to embrace the “new year, same you” mindset in 2025.
1. You’re already resilient
As a Blue Light worker or volunteer, you face unique challenges and unimaginable stressful situations every day which can take a significant toll on your mental health and wellbeing, and yet you show up time and time again. Rather than chasing change and transformation, celebrate the things you have achieved, and the resilience you’ve already built in your personal and professional life.
2. Small steps > big resolutions
Big, drastic resolutions often become overwhelming and unmaintainable simply because they are unrealistic and don’t align with our lifestyle. Instead of putting yourself under unnecessary pressure, lean into small, meaningful changes that fit into your current routine. For example, staying more hydrated during shifts, taking regular five-minute breathers outside or setting some healthy boundaries to help you switch off from work.
3. Why predict the unpredictable?
The nature of our roles means that our lives rarely fit into the same neat and predictable boxes. Each day is different and brings its own unique challenges. The pressure to be perfect for January is based off the idea that it’s in our control, when in reality, unexpected overtime, late-night callouts, and emotionally draining situations can disrupt even the best plans. Instead of aiming for perfection, embrace flexibility. Be kind to yourself when things don’t quite go to plan and try to remain focused on the aspects which are within your control.
4. Prioritising rest and recovery
For Blue Light workers and volunteers, finding time for rest and self-care, particularly during the holidays, can feel like a luxury, but it’s vital for maintaining our mental health and wellbeing. Instead of pushing yourself to do more, consider making 2025 the year of rest and recovery. Prioritise sleep, take breaks, seek support and say no to things when you need to.
5. Reflect on what’s already working
It’s easy to fall into the trap of always striving for more. So much so, that we often forget to take a step back and reflect on the positives. The new year doesn’t have to be about starting over, instead build on the foundations of the aspects of your life that are already working well. This could be healthy habits, relationships, or finding balance.
6. The truth is, you’re enough just as you are.
You don’t need to prove your worth with a new diet, stricter workout plan, or a bold career change.
7. You’re not alone
Instead of focusing on a new you, try to be kinder to the current you. Lean on your friends, family and colleagues, dedicate time to self-care, and access the support which is available if you need it.
Balancing our Blue Light roles, celebrations with colleagues, self-care, personal responsibilities, and time with friends and family can be tricky all year round, however the Christmas season can be particularly challenging as we feel we are being pulled in different directions with barely a moment to rest. The demands of the holiday season can often blur the boundaries between work and personal life, but it’s essential to remember the importance of setting boundaries in the workplace and sticking to them during the festive period.
1. Set clear, realistic expectations
As pressure at work begins to build around Christmas, while our personal diaries are also being filled with obligations, it can be difficult to know where to draw the line. Establishing open lines of communication with those around you, at work and at home, will allow everybody to plan accordingly and avoid any miscommunication.
Where possible, try to set clear expectations when it comes to things like work schedules, deadlines, gift-giving and social events so that everybody knows where they stand.
2. Maintain the boundaries between personal and professional
While it’s good to build relationships and friendships at work, maintaining a balance between personal and professional can help you to switch off after work and spend quality time with loved ones. This could mean avoiding oversharing at the work Christmas party or only responding to colleagues during working hours.
3. Respecting personal time
During the Christmas season, everyone has their own traditions, commitments, and obligations outside of work. It’s crucial to respect both your co-workers’ and your own time away from the workplace. Unless it’s an emergency, try to limit work communications during personal time to establish a healthy balance and avoid unnecessary interruptions. Remember, everyone deserves a break to fully enjoy the holiday season.
4. Jingle, mingle and be mindful
For many of us, the holidays provide the perfect excuse to let our hair down and celebrate. It’s an opportunity to unwind, reflect on how far we have come this year and spend time with loved ones. But for others, Christmas isn’t necessarily the most wonderful time of the year.
It’s important to be mindful of those around you. Holiday preferences and participation levels will differ from person to person, and we never truly know what others are going through. So, try to ensure that everybody feels included and comfortable, but remember that it’s okay for people to take a step back from socialising at Christmas.
5. Prioritise self-care
Just like how it’s okay for others to take a step back from celebrations, it’s okay for you to say no too. Prioritising yourself and your own mental wellbeing is essential to maintaining workplace boundaries and a healthy work-life balance.
Sometimes going with the flow at work can feel easier than saying no, but it’s okay to politely decline an invitation if going isn’t going to bring you joy. Although Christmas is a chance to celebrate achievements, it’s also time to relax, recharge and spend time with your family.
Finally, remember that setting boundaries isn’t about being a Grinch; it’s about preserving your wellbeing and making sure you enter the new year with a happy and healthy mindset.
Long shifts and high-pressure situations can often make it easy for our diet and nutrition to take a back seat as convenient or comfort food choices become more tempting. While no foods are “good” or “bad”, what we eat and the way in which we choose to fuel our bodies can have a significant impact on our mental health and wellbeing, impacting our stress levels, mood, energy and focus. Here, we explore some practical tips for prioritising nutrition in line with your Blue Light lifestyle.
1. Plan ahead
Preparing meals in advance can help us to make more balanced choices and take some of stress out of cooking. This could be by cooking in batches and packing meals in portions for the week or stocking healthy snacks like nuts or fruit in your bag.
2. Prioritise balance
You don’t need to have a perfect diet to feel the benefits of good nutrition. Aim for a balance by including a mix of protein, fibre, fats, and carbohydrates in your meals.
3. Avoid skipping meals
When you’re on call or stuck on a busy shift, skipping meals might seem unavoidable. However, this can lead to energy crashes and affect your stress levels, mood, and ability to focus and concentrate.
4. Stay hydrated
Hydration is essential for mental clarity, and being dehydrated can leave you feeling sluggish and unfocused. It may help to carry a refillable water bottle with you when possible.
5. Question your caffeine
Caffeine through coffee or energy drinks can feel like a suitable source of energy when you’re in a rush. However, it’s also important to not over-rely on the stimulant or use it as a replacement for food. Try to reduce the amount of caffeine you’re drinking and avoid it close to when you’re sleeping and resting.
6. Take notice of how different foods make you feel
Different foods will affect us all in different ways. After eating, consider how the food has made you feel. Do you feel sluggish or full of energy? Tired or productive
By actively noticing how food impacts your body, you can begin to make informed choices going forwards.
7. Make small sustainable changes
The idea of overhauling your diet isn’t only overwhelming, but also unnecessary. Instead of making radical changes, focus on small, sustainable additions or substitutions which promote balance and add up over time.
8. Focus on how you feel, not how you look
Avoid making nutritional changes for the sake of a number on the scale or a clothing size, instead focus on feeling healthier and having more energy. This sustainable approach can help you to focus on the bigger picture and progress, rather than perfection.
9. Avoid the fad diets
The new year has many people focusing on eating “clean” to lose weight or feel better. Remember that yoyo and fad diets or trends often promote unhealthy, or unsustainable habits which can negatively impact our body image and mental health. If your goal is to lose weight, use reputable sources, prioritise balance and avoid comparisons to other results.
10. Be kind to yourself
Finally, remember that progress isn’t linear and it’s completely okay to have the foods that you enjoy. Try not to be too harsh on yourself if things don’t quite go to plan every day.
How I approach social situations as a non-drinker (and still have fun!)
Approaching social events as a non-drinker can often feel somewhat daunting and overwhelming. In this article, Katy shares her experience of giving up drinking and tips on how to confidently approach social situations without alcohol, and still have a good time in the process.
I am from a generation where drinking alcohol is simply a rite of passage and seen as a core element to a successful social life. It starts with a few sneaky ciders in the park with our friends, trying to act sober when getting picked up, and progresses to socially drinking our way through college, university and adulthood. I never considered that I might have a reliance on alcohol. After all, everyone takes part in ‘gin o’clock’ and drinking was just how I would pass time catching up with friends.
As I got older, I became increasingly more aware of my drinking. I found I was becoming anxious after drinking and realised that I was using alcohol to manage and deal with any stress that I was experiencing. It was time to make a change.
In July 2021, I put down the alcohol and have never looked back. It was difficult to begin with as I didn’t realise how much I relied on alcohol as crutch to fit in with the crowd. However, as time progressed, I realised it’s still possible to be part of that same crowd without an alcoholic drink in hand. I still laugh at the same jokes and experience the same joy, only now, I drive myself home of an evening, rather than waiting for taxis or buses, and I wake up the next day with no anxiety over what happened the night before.
More than two years on from giving up alcohol, I have learnt how to thrive as a non-drinker at social gatherings. But I recognise that these situations can be quite daunting for a sober-curious first timer. So, here are my top tips for enjoying social situations without alcohol:
Finally, remember to not be too harsh on yourself. Sobriety is a journey, and even small changes can make a huge difference.
As Blue Light workers, our long-hours, irregular shift patterns and demanding workload can make finding time to meet new people challenging. For many, dating apps offer a convenient way to connect with others and search for connections from the comfort of your phone, at home or on the go.
Whether you’re searching for lasting love, or just looking to get back out there, dating apps can be a convenient way to not lose touch with your personal life despite having a demanding job. However, in all their glory, dating apps can sometimes be tricky to navigate and it’s essential to prioritise your safety and wellbeing when using them.
This blog explores some practical tips for staying safe and confident while dating online, so you can focus on building connections without unnecessary stress.
Why safety matters on dating apps
We’ve all heard the horror stories which are associated with meeting people virtually such as scammers, catfishers or those with bad intentions. While there are some risks to be aware of, try not to let them deter you from giving online dating a go. Most people on there are genuine, and there are simple steps you can take to staying safe and minimising any potential risks.
Top tips for staying safe on dating apps and looking after your mental health
1. Protect your personal information
Avoid sharing your full name, address, workplace or any private information in your profile or within initial conversations. You may want to use general terms to describe your job and be cautious about linking social media accounts which can reveal details you might want to keep private at first.
2. Choose reputable apps
There are so many options when it comes to dating apps and online sites that it can be difficult to know what to choose. Stick to the well-known ones which have strong safety features, like identity verification or reporting systems. These apps often have better mechanisms to protect users and remove problematic accounts.
3. Watch out for red flags and trust your instincts
Pay attention to signs that something may not be right such as if someone avoids sharing basic information about themselves, if someone requests money, gifts or financial assistance, or inconsistent stories and suspicious behaviour. Ultimately, if something in your gut tells you that something is not quite right, it’s best to steer clear. It’s always okay to end a conversation or leave a date if you’re not feeling it anymore.
4. Set boundaries and intentions
For the benefit of yourself and others, it’s best to be clear about your intentions and boundaries when using dating apps. Some may be looking for a quick fling, some may be looking to date and are open to options, while others are set on wanting a relationship. Try to be as open and honest as possible to avoid misleading others and protect your own boundaries – you don’t need to change what you’re looking for to better suit someone else.
5. Verify their identity
Before meeting someone in person, try to confirm they are who they say they are. For example, via a quick video call or checking existing social media accounts if they feel comfortable sharing. The aim is to feel as confident as possible about their authenticity.
6. Plan a safe first meeting
No matter how sure you are on them, take the necessary precautions for your first meet up. This includes:
7. Limit your dating screen-time
Remember that just like other apps, dating apps want to keep you active and engaged, as a result they can become addictive. Be aware of how much time you’re spending on the apps and know that it’s okay to walk away and not reply for periods of time.
8. Keep work and dating separate where possible
It’s normal for what we do to come up on dates or in initial conversations, and as Blue Light workers, our professional roles make up a big part of who we are. However, it’s important to try to maintain boundaries between our work and personal lives, for example not discussing sensitive information with someone you’ve just met, using personal phones in your own time rather than at work, and not talking too much about your dating life while at work.
9. Avoid comparisons
Everyone’s online dating journeys are different – for some it works, for some it doesn’t. Try not to be too harsh on yourself if it’s not for you and avoid comparing yourself to the success stories. Also remember not to take rejection too personally, particularly when it’s just based off an online profile, just focus on being authentically yourself!
With the demanding nature of Blue Light work, maintaining healthy habits which boost our mental health and wellbeing is crucial. One often overlooked yet vital aspect of this is sleep hygiene and its impact on our ability to manage and cope with stress effectively.
What is sleep hygiene?
Sleep hygiene refers to practices and habits that promote consistent, uninterrupted and restorative sleep. These practices could include maintaining a regular sleep schedule, creating a comfortable environment, and avoiding stimulants like caffeine before bed.
For Blue Light workers and volunteers, who often face irregular hours and high-stress situations, prioritising sleep hygiene can be a game-change in maintaining mental health and resilience.
The link between stress and sleep
The quality of our sleep and our stress levels are closely connected. Poor sleep can elevate our feelings of stress, and high stress can disrupt our sleep patterns, creating a vicious cycle. Over time, insufficient sleep can lead to symptoms of chronic stress which can significantly impact our physical and mental health.
Benefits of good sleep hygiene:
1. Improved mood and emotional resilience:
Adequate sleep helps regulate emotions, making it easier to handle stressful situations.
2. Enhanced cognitive function:
Quality sleep improved concentration, decision making, and problem-solving skills which are crucial for Blue Light roles.
3. Physical health:
Regular and restful sleep can help to support immune function and reduce the risk of illnesses.
Practical tips for better sleep hygiene
1. Create a relaxing pre-sleep routine
When our shift patterns are irregular, maintaining a consistent sleep pattern can be tricky but having a set, pre-sleep routine can help to signal to your body that it’s time to wind down. This could include reading or having a warm bath before bed.
2. Optimise your sleep environment
Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or listening to white noise.
3. Limit exposure to screen time
Try to avoid or limit screen-time at least an hour before bed, this includes phones, tablets, and TV screens. Instead, consider listening to background noise or reading a book to unwind.
4. Be mindful of food and drink
Avoiding heavy meals and stimulants such as caffeine and alcohol close to bedtime can help to ensure a more restful night’s sleep.
5. Regular exercise
Regular movement and physical activity throughout the day can help you to fall asleep faster and enjoy deeper sleep.
6. Managing stress
Practicing relaxation techniques such as deep breathing, meditation or yoga to reduce stress before bed can help to lighten the load.
7. Use your bed for sleep only
Avoid working, eating or watching TV in bed to strengthen the association between your bed and sleep.
Whether we like it or not, many of us live an “always-on” way of life, where it feels like there is no escaping our screens. Our phones, laptops, TVs, fitness trackers, smart watches, tablets and e-books create a loop of constant connectivity which can become draining without us even noticing it and eventually take a toll on our mental health. A digital detox provides a chance to step back, recharge, claim a little breathing room; and you don’t have to go completely off grid to feel the benefits.
Understanding the impact of digital overload
Even small breaks from digital devices can have a significant impact on our mental health. Time away from technology can improve our sleep quality, give us a clearer headspace, reduce stress and anxiety, increase productivity and creativity, improve relationships and increase self-awareness and mindfulness.
But what does a digital detox actually look like for Blue Light workers?
For many people, but especially emergency service workers and volunteers, going completely offline and unplugging isn’t always practical. But a digital detox doesn’t have to mean going cold turkey, it’s more about setting boundaries and the way in which we choose to use technology. Small changes can make a big difference:
Have a social media cleanse
Comparing ourselves to others online can have a negative impact on our mental health. Consider unfollowing those accounts which don’t bring you joy and avoiding the apps which promote negativity.
Rediscover offline activities
Pick up a book, go for a walk, or try something creative.
Set boundaries and timescales
Create device-free time in your day such as during meals, right before bed, or when you first wake up.
Turn off notifications
There’s nothing wrong with making yourself actively available to contact, but do we really need a notification for every email, app, and message? Turning off non-essential notifications or making the most of “do not disturb” and sleep settings can reduce the constant pull to check your phone.
Audio > screen
Although it can be tempting to put the TV or a video on in the background throughout the day while we’re doing other tasks, consider replacing this with audio entertainment instead such as radio, podcasts, audio books or music.
Why it matters
Taking time to digitally detox isn’t just about cutting down screen time, it’s about creating space for yourself. A chance to process, reflect, rest and reconnect with what really matters. By making the conscious effort to step back, even briefly, you’re allowing yourself to not only feel more focused and productive, but to live in the moment.
Nigel Grimes Wellbeing: Discovering the power of nature
Wellbeing Practitioner, and life coach Nigel Grimes, left the corporate world to support others in discovering the power of nature, forest bathing, and learning how to breathe better, manage anxiety and sleep soundly. Here, Nigel shares his journey and how you can get involved.
What was your life like before finding a passion for all things wellbeing?
I’m a marketeer by trade and worked for large corporates like BT, BA, Centrica, RBS and marketing and advertising agencies. Then, about 13 years ago, I woke up in the middle of the night and I couldn’t breathe very well and couldn’t catch my breath. I didn’t know what it was, but after that night I lost my voice, I lost weight, and I couldn’t work.
Up until that point, I was really healthy. Looking back, there were probably some panic attacks going on in there which weren’t particularly caused by anything but my two adopted daughters, with special needs, were becoming teenagers at the time, a nephew of mine attempted to take his own life and I was working in an environment which wasn’t particularly ‘teamy.’ So, it came from nowhere, but I think all these things contributed.
I fixed it really by re-teaching myself how to breathe with a technique called Buteyko. I also began to spend more time in nature because I live near Richmond Park, and that’s when I really got into wellbeing.
But nobody really wanted to talk about breathing 13 years ago. Apart from a few, I was on my own in that conversation, so it was slow, and I still did marketing up until around 18 months ago.
Now, I teach people to breathe better to overcome things like anxiety, and the effects from COVID. I was in a school just last week, teaching children who are coming up to exams how to breathe and cope with anxiety.
I also do forest bathing, which involves taking people out into nature and using the power of nature by way of our senses and breathing to improve our health.
Last year, I qualified as a life coach. I primarily support people who are a bit stuck, whether that’s in a relationship, a job, or not really knowing what to do. Everyone has the answer within them, it’s just helping them to find it.
My website, Nigel Grimes Wellbeing, encompasses everything which I do. But I also have a separate Connect to the Forest site, which is all about forest bathing, and TheBreathingStudio.com.
How was the transition from your day job to the world of wellbeing, which often has a stigma attached to it?
I’m a bit of a hybrid; I’ve got the softer, more creative side and the analytical side to me. I would say that breathing and forest bathing have increasingly got scientific evidence behind them. But because they’re free to access, people do not always realise the value there. I’ve had clients who suffer from asthma and anxiety who have reduced or removed their reliance on inhalers or beta blockers. There’s a balance, and drugs are brilliant in a crisis, but they aren’t always the answer.
Generally, I guess, I attract clients who are slightly more open minded. But equally I’ve had sceptics who come along and say “wow, that was amazing I feel totally different”.
How would you explain forest bathing to somebody who has no idea?
Forest bathing is an opportunity to get outside, feel the fresh air, connect with nature and maybe remind people of how lots of generations in the past and different cultures rely on nature to connect with the universe, and how that can benefit them.
By being in nature and slowing down, it can help to ease anxiety, it brings your blood pressure down, restores balance, brings your heart rate down and boosts your immune system. It can also help people feel calmer, more creative and help with their concentration levels.
You can put as much of yourself into it as you want. I guide, I don’t instruct.
I’ve never had anyone that hasn’t benefited from it. I’ve even had 2 clients get their smell back from long COVID which is astonishing. The impact from one session can last days or up to two weeks, so if you keep it topped up, nature can really work its magic. It doesn’t have to be guided, but the good thing about having a guide is that you get a sense of safety as you don’t have to do it by yourself.
How can people get involved?
If you’re interested you can contact me, or a local forest bathing guide; I can help you find a qualified forest bathing guide local to you as I have access to them.
I have certain public sessions on the site, but I also do social groups, or private groups including families, schools and companies. Within longer sessions and workshops, I also work with other wellness practitioners to incorporate things such as art painting, sound bathing, yoga, dancing, plant-based cooking and nutrition. So, we do the forest bathing, have a little snack, and then we indulge in more relaxing and creative practices.
To find out more about Nigel Grimes Wellbeing, click here.
The new year, new me mantra is often one which forces us into moments of reflection, as we attempt to figure out who we are and what we want our year to look like. We try to evaluate the tiny details before they’ve happened and are often left feeling completely overwhelmed by resolutions we’ve barely had a chance to start.
The truth is: it’s okay to not have it all figured out right now. In fact, it’s completely normal. Here’s why you should give yourself permission to ease into the new year:
1. The calendar is just a construct
Society tells us that 1st January symbolises a fresh start, but it is literally just another day. Life doesn’t reset at midnight on New Year’s Eve because real growth, healing and change isn’t linear and doesn’t follow a strict timeline. There are a whole 12 months ahead of us, so use January as a time to reflect and recharge, to slowly start sewing the seeds for the rest of the year.
2. You’re recovering from the festive rush
The holiday season is often one of the busiest and most stressful times of the year. Instead of restful days off, you likely spent December working long hours, facing stressful situations and balancing commitments. It’s natural to feel drained as January begins as the adrenaline of the festive rush wares off, adding extra pressure to “get it together” in January is more likely to cause further stress and burnout.
3. A marathon, not a sprint
Working out your goals and making sustainable changes takes time, and it’s important that we are realistic in our aspirations. Instead of pressuring yourself to figure everything out, focus on smaller manageable steps which allow progression rather than perfection.
4. Social media and comparisons to others can be misleading
It’s easy to look at others and feel like you’re falling behind. People on social media, colleagues and friends might seem like they have their goals and plans neatly laid out but realistically everyone’s journey is different. There’s a reason that gyms tend to be packed in January, and quieter by March. Unsustainable and unrealistic goals based on what others are doing are less likely to be achieved. Try to focus on your own needs, rather than what you feel like you “should” be doing.
5. You’re already doing enough
Because you do it day in and day out, it’s easy to forget how much you are already doing. Your job requires physical endurance, mental strength and emotional resilience every single day which can leave little room for personal planning. Remind yourself that your worth isn’t tied to what you achieve in January.
Finally, try to remember that rest is productive, and allowing yourself time to pause and reflect without rushing into things can lead to better clarity and decision making. This year, give yourself permission to not have all the answers and focus on moving forward, one step at a time.
Day One: Try Dry January with me
Join Tammy on her Dry January journey.
The end of the festive period and season of over-indulgence has left many of us feeling sober-curious. Join me as I document my honest experience of a completely Dry January this new year.
It’s New Year’s Day and, just like last year (and the year before that), I am nursing a hangover, again.
For an inestimable amount of time, I have used the weekends as an excuse to wind-down with a glass of wine, or three. However, like many others, my alcohol intake has slowly begun to creep up this festive period; leading me to the question, am I drinking too much?
According to drinking guidelines, my alcohol intake fairly “low risk”. I rarely drink more than 14 units per week (six lagers or a bottle and a half of wine), and I have several alcohol-free days each week, tending to only drink on a Friday or Saturday night. Yet, something about my alcohol intake doesn’t feel quite, well, healthy.
After a stressful week, I find myself looking forward a drink on a Friday night, followed by a promise that the next weekend will be an alcohol free one. It never is.
While I fulfil all the “low risk” criteria when it comes to drinking, for me it has become a tool to relax or a “Dutch-courage” crutch for overwhelming social situations, and I really can’t remember the last weekend that I didn’t have a drink. Therefore, I am left feeling somewhat sober-curious, wondering if the benefits of giving up alcohol (even temporarily) will be worth it.
So, I’m hopping on the bandwagon and committing to a teetotal January. I’m no expert on sobriety, and my plan is to not give up alcohol forever, but it’s good to start somewhere. If you’re looking for a sign to start your wellbeing reset or detox too, then here it is. Join me as I document my way through a month without alcohol; I can’t promise it’ll be smooth sailing, but I will share the highs, lows, substitutions and temptations along the way with check-ins and honest updates.
Dry January: Completing week one
Join Tammy as she documents her way through a month without alcohol.
Week one of Dry January is over and I can honestly say, I’m pleasantly surprised.
The first few days of the week went pretty much how you would expect. Whilst getting back into the swing of normality after the holidays, alcohol didn’t tend to be at the forefront of my mind. However, one thing I did notice is the amount of people that are also getting involved in a break from alcohol. Some are aiming simply for a few weeks as a bit of a detox, and a couple are even already committing to February too. Of course, it’s early days, but it’s reassuring to know that others are supportive, rather than dismissive.
As we approached the end of the week, I genuinely became concerned with how I was going to feel the weekend without an afternoon trip to the pub whilst walking the dogs or a bottle of wine during Saturday night TV.
On Friday night, I reached my first obstacle. A meal out with a large group of people to celebrate a milestone birthday. Fortunately, a few around me were also ordering soft drinks so I didn’t feel too out of place, although I am aware that this may change as the month progresses. We enjoyed our food, and the bill was surprisingly low because, for once, alcohol wasn’t dominating the receipt. The next day, I woke up headache free after a good night’s sleep with no hangxiety over what I might have said the night before.
Towards the end of the weekend, I noticed how much longer it felt. Despite keeping busy throughout, it feels like I had a proper rest before the week ahead and that time hadn’t been snatched away by the pub (although, I wouldn’t say no to an extra bank holiday Monday).
Embarking on week two, I am feeling refreshed, but also hesitant about the fact that the end of January is not yet in sight.
How have you found the first week or your Dry January? Or, are you about to start your wellbeing reset today?
Dry January: Half-way victory!
Join me as Tammy as she documents her experience of Dry January.
Over the hump
We’re officially well over half-way through Dry January and with less than two weeks to go, this milestone is feeling quite bitter-sweet.
It’s day 18 without any alcohol and the past week or so has felt like a cocktail of emotions. I wish I could say that the thought of having one or two hasn’t crossed my mind, I would be lying if I said temptation hasn’t brought me close.
Week 2 began as strong as ever. I was feeling proud of getting further into Dry January than I did last year and was feeling quietly confident that the rest of the month would go swimmingly. However, as the week dragged on, more and more of those around me ditched their pledge to a month of sobriety and indulged in a drink. Somewhat embarrassingly, as I poured my mum a glass of wine one evening, I genuinely felt jealous as I opted for a sugar free soft drink.
On Friday, my partner and I decided to venture to the local village pub and it’s safe to say I had every intention of having an alcoholic drink. But as we got there, our guilty conscience got the better of us so, once again, I opted for a soft drink as I pondered over whether an alcohol-free version of one of my favourites would cure the craving.
Now we’ve gotten my jealousy and temptation out of the way, have there been any positives this week? Well, yes.
Once we sat down in the pub and got chatting, I found I really wasn’t aware of the alcohol around me. I even had a little spring in my step on my way home as though I had indulged, which made me realise that maybe it’s the socialising and the atmosphere I enjoy, more than the alcohol. I woke up on Saturday with no headache or queasiness, and not really feeling as though I missed out.
I’ve also noticed a few additional benefits this week. I track my sleep nightly using a fitness watch which offers me a “sleep score” that I tend to never take any notice off. However, I can’t help but notice that my sleep score and the overall quality of my rest has dramatically improved this month in comparison to November and December.
Moreover, since ditching the drink I’ve been feeling much more myself when looking in the mirror. My skin is a lot clearer with a more even tone and texture, I’m feeling less “puffy” in the face and bloated in the stomach, and I’ve managed to drop a few pounds with little change to my diet.
Overall, I’d say I’m feeling quite bittersweet at this stage. On one hand, I’m reaping the rewards of sobriety. On the other hand, I’m still finding myself counting down to February and can’t say I’ve found a solution to my cravings. Maybe it’s time to test out those alcohol-free alternatives. Regardless, I’m determined to finish the challenge and report back on whether it was worth it.
If you gave into a little temptation this week, then don’t worry! It’s easily done and not too late to start again.
End of Dry January: We did it!
Join me as Tammy as she documents her experience of Dry January.
The rollercoaster of Dry January has officially come to an end. Here is how I honestly found the experience.
As we welcome in the first day of February, many of us will be standing triumphantly at the finish line of Dry January – a moment of pride, and to be honest, overwhelming relief. For me, this month wasn’t just about abstaining from alcohol; it was a personal challenge to test my willpower and commitment after the shortcomings of previous Januarys. But how did I really find it?
One of the most surprising aspects that have come from 31 days sober is the overall clarity of mind and sense of control I’ve gotten back. I knew that alcohol had become a part of my routine to relax, but I hadn’t realised quite how habitual it was for me. They say it takes 66 days to form a habit, by which new behaviour becomes ‘automatic’. I’ve never drank for 66 days in a row, yet reaching for a glass after work on a Friday and ordering an alcoholic drink at a restaurant had become second nature, it was automatic, and I rarely would give it a second thought. At some stage, I had stopped questioning whether I actually wanted a glass of wine, and just instinctively ordered it. Now, I feel way more aware of what I actually want and feel confident to order a sober drink at a table full of alcohol drinkers.
That clarity of mind has also definitely been heightened by the better quality of sleep I’ve experienced and the sense of longer weekends with more time to rest from a week of work. The removal of one habit from my life has given me room and mental space to form new healthy habits and hobbies. I’ve taken up swimming, the gym, have found time to read, bake, attend my first combat class and I’ve even committed to training for a mini triathlon later in the year. If you told December me that I was training for a triathlon I would’ve laughed in your face as I sipped on my fruity cider.
I’ve discussed all these benefits in more detail in previous blogs, also adding weight loss and clearer skin to the list, but it’s not until now that I can properly reflect and realise that overall, I have been far less stressed this month despite the external stressors in my life remaining much the same. Ultimately, I’ve just felt freer. I wouldn’t say that alcohol had been a handcuff, but it was certainly one of those wrists straps you use to stop children running wild.
But, I know what you’re thinking…If there are so many benefits then why are you relieved it’s over? I’d be lying if I said I didn’t feel tempted to reach for alcohol at times, and there were moments in the first couple of weeks where the days were dragging, and the easy option would’ve been to have a drink. The only thing that really kept me on track was a somewhat ‘fear of failure’ mentality. I had told so many people that I was doing Dry January, and, amongst the support, there was a few comments of ‘yeah, we’ll see how long that lasts’ and ‘you’re going to be so bored’, so I was determined to prove them wrong. Towards the end, the weeks flew by and I really didn’t crave a drink, but it’s nice to know that I have the option to without judgement from others now that January is over.
So, will I ever drink again? Yes, probably. But I’m really not in a rush. Conclusively, I am entering February reaping the rewards of sobriety and feeling confident in my newfound sense of control and freedom when it comes to alcohol. My main takeaway to share with others would be just to give it a go. Whether it’s for a whole month or just a week, what’s the worse that will happen?
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