As many of us head back to normality after the festive break, how can we do so in a gentle and purposeful way?

How are you feeling this week? For those of us who had time off over the holidays, this week marks a return to work, a return to routine and a return to the ‘everyday’. The decorations are coming down, the last of the chocolate is dwindling and the Christmas films have been put to one side for another year.

For some, the New Year offers a clean slate. A sense of renewed energy and vigour as we run headfirst into new habits that promise to change us. Of course, if this works for you, that’s brilliant. Keep going and do what feels good.

For some of us however, that energy may be lacking. If you’re anything like me, winter so far has been peppered with illness and the idea of ‘New Year, new you’ feels a touch grating. Don’t get me wrong, I love the promise a new year holds and getting back into routine feels good… I’m just not in any rush this year. Instead, I want to embrace a gentler start to the year, and I suspect I’m not alone.

If this is resonating, here are a few ideas to enjoy a slower start to the year.

Add things back into your routine slowly

Initially, I had grand plans of jumping head first back into routine this week, including my exercise routine, but the Bank Holiday buffer at the start of the week gave me a moment to pause. I was still feeling quite tired, the days were (and still are) dark and wet, and I wasn’t quite ready to fully emerge from my Christmas cocoon. So instead, I’m inviting routine back in slowly.

I’m back to work for a shorter week this week (thanks to the aforementioned Bank Holiday) and my Pilates class starts back up this week. Other than that though, I’m letting other routines slide. Next week I’ll bring back other forms of exercise, and perhaps even that writing course I have my eye on.

The trick is to bring things back bit by bit. Think of it like acclimating yourself, dipping your toe in the water before diving in.

Audit your social feeds

The messaging at this time of year can be intense, right? I’ve already seen an influx of weight-loss ads and pushes to ‘try X and change your life!’. If you struggle with this, remember you can usually click on ads to say ‘not interested’ to train the algorithm. I also recently tried this from @alexlight_london on Instagram:

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Dealing with a period at work can be a struggle, but these tips could help make it a smoother experience

Menstruation has long been a taboo topic, especially in the workplace – anyone who has had their period at work will likely be familiar with the period product up-the-sleeve trick! We have got a long way to go to break down the stigma around menstrual health in the workplace, but we are seeing great steps in the right direction. Free workplace period products for employees, the introduction of menstrual leave in some countries, and menopause policies, are all really exciting prospects.

Whatever your menstrual health experience, and wherever you are in your menstrual lifespan, there are a lot of ways you can support yourself to manage your menstrual wellbeing in the workplace.

Understand the menstrual cycle

This piece of advice comes with no blame or shame, as so many of us have been massively let down by our menstrual health education. But that can change. There are so many incredible resources, activists, and coaches out there to support your journey to menstrual wellbeing.

Some of my personal favourites include Maisie Hill, who has a great podcast and two incredible books. Unfabled is a wellness shop based around menstrual wellbeing – everything you’ve always wanted to try in one place. The Lowdown is a fantastic resource for all things contraception and cycle information. And, finally, Lara Briden’s Period Repair Manual has become my cycle bible, and I recommend it to everyone who has a cycle.

Know your own cycle

Menstrual cycle awareness is more than fertility, it’s an act of self-care. If you don’t track your cycle already, start today. It can be overwhelming to begin with, but starting small, and noting your cycle day and a few words about how you’re feeling, is enough. As the process goes on, you will notice patterns within your cycle. You’ll get to know what’s normal for you, and how you respond to each of the different cycle stages.

Know what you need

Within menstrual wellbeing coaching, we talk about the 1% rule: how can you get 1% of what you need to thrive? You might be thinking that 1% is a really small amount, but keep adding to your 1%, and it will quickly grow. Understanding your needs around your menstrual wellbeing is really key, especially if you are dealing with menstrual health challenges.

This can be a helpful process to go through in all areas of life, but focusing specifically on the workplace, how can you get that 1%? It could be as simple as having a spare set of clothes and a drawer full of period products. Who around you can support you in this? Who are your trusted people? Reach out to them first.

Control what you can

Sadly, the way we work doesn’t necessarily support our cycles, we aren’t all able to choose where and how we work. But another step to managing our menstrual wellbeing at work is controlling what we can control.

Options to help you here could be having a different-sized work uniform to keep you comfortable as your body changes throughout your cycle. Blocking out specific days in your diary to ensure no meet

Thinking about the ‘worst-case scenario’ isn’t generally a pleasant activity, but it could give you the reassurance you need to proceed with confidence

Planning for a mental health crisis might feel daunting, and it’s important not to get stuck in a negative spiral. But some gentle preparation can be reassuring, helping us to think about what we can do to better support ourselves, or what help we might need from others.

We all have moments when we feel like life is overwhelming, and we need a reset button to start afresh. When you have a mental illness, there can be times when you can find yourself unravelling to the point where you may look to harm yourself, experience suicidal thoughts, or be unsure of whether you are able to keep yourself safe.

Sometimes, when we’re very ill, we can’t express our wants and needs, so having a plan lets the people around us know what to do in times of crisis. Planning before things get rough means you’ll have the right help and support ready to go, which gives you and your loved ones peace of mind.

Planning for difficult times is vital if you live with a long-term mental illness. Your crisis plan should be personalised, so it fits your needs. Here are a few things we can do ourselves to prepare for the future.

Before a crisis hits

Talk to your doctor about treatment options and support in your area, and create a list of what’s available, along with important numbers and opening times for services.

You can also research local or online support groups, and peer support services. People with similar experiences can still offer a different perspective, and can share their insights, as well as advice and coping strategies.

It can also be helpful to put together a box with items you find comforting. Fill it with things that distract your mind from negative thoughts, like your favourite book, movie, and mementoes that remind you of happier times. Together, this prep work will enable you to have support to hand as times get tough.

Make a plan with the people closest to you

When a crisis happens, often loved ones want to do anything in their power to help – but they may be unsure exactly what that is, or what you specifically need. This is why it can be vital to make informal plans with your loved ones, so they clearly understand the next steps and ways they can support you best. Talk it through together, write down what you’ve decided, and ensure everyone has a copy.

The plan should include contact details for your doctor and community support team if you’re too unwell to reach out directly. Let them know what treatments you’d prefer, and which you do not want, which can help them to speak up on your behalf. You should also include how you want them to help you – so add examples of what you will find helpful and what they shouldn’t do, which could be things to say, distractions, activities, etc.

You might want to choose someone you trust to advocate for you to doctors and other professionals, to ensure your needs are met. They can express your views and wishes, and stand up for your rights. It can also be helpful to let your loved ones know what to look out for be