Psychologies UK 02.2022

Body FEASTING

‘The Gut-Loving Cookbook’ by
Alana and Lisa Macfarlane of
The Gut Stuff (Pavilion Books, £16.99)

Subscribe at shop.kelsey.co.uk/PY122 1 0 1

Beetroot Burgers with Root Vegetable Chips Fruit Crumble

‘A wonderfully bright and 1 Preheat the oven to 220°C, 200°C ‘The perfect end to a Sunday roast,’
light plant-based alternative,’ fan, gas mark 7 and line two medium says Alana
says Alana baking trays with baking paper. Put
the sweet potato and celeriac on one Serves 4-6
Serves 4+ of the baking trays, drizzle with olive
oil, season and set aside. ● 4 apples (skin on), roughly chopped
For the burgers: 2 In a frying pan, heat 1 tbsp of olive ● 1 pear (skin on), roughly chopped
● 1 tbsp olive oil, plus extra for oil and fry the onion for 3-5 minutes ● 100ml water
until softened. Add the cumin and ● 100g rolled oats
brushing the burgers cook together for 1 minute. ● 1 tsp ground cinnamon
● 1 red onion, finely chopped 3 Put the sourdough bread in ● 1 tbsp maple syrup
● 2 tsp ground cumin a food processor and pulse to ● 1 tbsp coconut oil, melted
● 1 slice day-old sourdough breadcrumbs, then add the onion ● Milk kefir yoghurt or dairy-free
mixture along with the grated
bread beetroot, chickpeas, flaxseed, milk alternative, to serve
● 400g raw beetroot, coarsely kefir yoghurt, egg, tahini and rice
flour. Mix to a rough paste, then 1 Preheat the oven to 200°C, 180°C fan,
grated scrape into a bowl and season well. gas mark 6.
● 2 x 400g cans of chickpeas, If the mixture is sticky, add a little 2 Place the apples, pear and water in a
more flour. deep, heavy-based pan over a low-medium
drained and rinsed 4 With damp hands, shape the heat. Cook gently for 15 minutes until the
● 2 heaped tbsp flaxseed mixture into about six burgers and fruit has softened.
● 2 tbsp milk kefir yoghurt space apart on the remaining baking 3 Add the oats, cinnamon, maple syrup
● 1 egg tray. Brush the burgers with a little and coconut oil to a mixing bowl and stir
● 1 tbsp tahini olive oil and bake in the oven to combine.
● 1 tbsp rice flour, plus extra alongside the root vegetable chips 4 Spread the fruit mixture over the base
for 35-40 minutes until crisp and of a baking dish. Top with the oat mix and
if needed hot through. bake for 15-20 minutes until the oats are
For the root vegetable chips: 5 Serve the burgers in wholegrain golden. To serve, top the crumble with
● 1 large sweet potato (skin on), buns with rocket, onion and a spoonful of milk kefir yoghurt.
ferments, as you wish.
sliced into chips Leftover crumble can be stored in
● ½ celeriac, peeled and sliced Leftover beetroot burgers can be the fridge for up to three days and
stored in an airtight container in reheated before serving.
into chips the fridge for up to four days.
● Olive oil
To serve (optional):
● Wholegrain buns
● Rocket
● Onion (any variety), sliced
● Ferments, such as kimchi

or sauerkraut

1 0 2 psychologies.co.uk

Body FEASTING

ood mood food

NO STING IN THE TAIL!

Their spiky reputation may precede them, but don’t turn your back on nettles – these
leafy little numbers are fantastic for your health and perfect for a new year detox

W hen it comes to foraging, SIMPLE SWAPS
there are few foods easie Pass on the peppermint! ‘While
to get hold of than nettle nettle tea might not be bursting
It might be famous for with flavour,’ says Cullen, ‘it’s
its sting, but this feisty shrub has been certainly pleasant and has a
consumed by humans for centuries, and wider spectrum of benefits,
is packed with nourishing goodness. so makes a good alternative
to peppermint tea if you fancy
Historically, nettles were used as a foo a change. Nettles are widely
source in the early spring, before other available in bags or loose, or you
vegetables appeared, and the tender youn can pick and dry your own, or
leaves provided valuable and much-nee use them fresh in the spring.’
nutrients after a long winter. Young nett
extremely nutritious and full of chlorop Although they can WORDS: LARISSA CHAPMAN. PHOTOGRAPHS: SHUTTERSTOCK.
silica, calcium, potassium, iron, mangan sting undamaged *WARNING: CONSULT YOUR GP BEFORE INGESTING NETTLES DURING PREGNANCY
and vitamins A and C, which means they skin, when nettles
brilliant for our brains and our bodies. come into contact
with a painful area
An anxiety hero of the body, they’re
believed to alleviate
‘Nettles’ high nutrient content and cleansing
components work wonders for your whole body pain, a process
but particularly the nervous system,’ says known as urtication.
Alison Cullen, a nutritionist. ‘They protect it
from damage and help keep feelings of stress at WARMING WINTER WONDER
bay. Nettle root is also believed to be beneficial
for keeping levels of testosterone and oestrogen Nettles aren’t as tasty as spinach, ● Cover, bring to the boil and
on an even keel, so you feel brighter and breezier.’ but they have a similar texture, so simmer for 15 minutes.
work wonders alongside it in this ● Stir in 50g creamed coconut
The perfect balance Thai spinach and nettle soup: and 250g chopped nettles.
● Cool, liquidise, reheat and
‘Nettles are not only thought to keep your blood ● Fry 1 medium onion, 1 medium stir in 2 tbsp fresh chopped
sugar at the optimum level, thanks to a clever potato, 1 garlic clove and 1 tsp coriander.
compound called urticin, they may also help ground cumin. ● Add a squeeze of lemon and a
inhibit the effects of alpha-glucosidase, an ● Add 1 litre vegetable stock. pinch of salt and pepper to taste.
enzyme responsible for breaking down
carbohydrates and often the cause of dramatic
blood-sugar spikes,’ adds Cullen. ‘This is great
news, as we all know that balanced blood sugar
means a calmer, happier and more balanced you.’

BOTTOMS UP! For a simple
solution, add 20 drops of A.Vogel’s
Stinging Nettle Urtica drops,
£10.85, to a glass of water for
a daily dose of nettle goodness.

Subscribe at shop.kelsey.co.uk/PY122 1 0 3

ONE TOO
ANY

Does alcohol bring you more pain than
pleasure? It can be hard to admit that we
have a problem but, as the sober curious
movement gains momentum, people are
coming out of the shadows to speak openly

about the benefits of an alcohol-free life.
Vee Sey shares her story…

1 0 4 psychologies.co.uk

Body HEALTH

Eadxvpiceert

Ruari Fairbairns is
co-founder of One Year
No Beer and co-author
of ‘The28DayAlcohol-
Free Challenge: Sleep

Better, Lose Weight,
Boost Energy, Beat

Anxiety’ (Pan
McMillan, £12.99).
oneyearnobeer.com

Michaela Weaver is
a coach, speaker and
author of ‘The Alcohol
Con’ (Parker Press,
£6.19). She enables
women to embrace
their authentic and
alcohol-free selves.
thealcoholcoach.com

PHOTOGRAPHS: JOSIE GILBERT; Twenty-eight connect over our social lubricant, which another break-up with a person who
SHUTTERSTOCK; GETTY IMAGES days. I have given makes me feel vivacious for one or two, was more drinking buddy than partner,
myself 28 days before judgment is clouded, emotions run from work stress, from the pressures
to change my high and I am firing o regrettable texts. of parenthood and life. No one cares,
relationship with Before the hazy decline and ensuing I mutter self-pityingly, before I fall asleep
alcohol, because depression, I see myself as the convivial downstairs, listening to mournful music
I can no longer hide from the fact that my bon viveur, a party girl… ‘Anything can and wondering why all my relationships
frenemy, Chardonnay, is stabbing me in happen when you’re around!’ my friends fail, before waking zombie-like at 1am,
the back with a rusty blade. I feel grubby congratulate me. Until the entertainment misery and illness descending that
inside, jaded and diminished, and sadly goes too far, says something inappropriate, will last all day.
accustomed to a sluggish mind and canoodles with the wrong person or
aching body too many mornings a week. becomes the barefoot fool at a work do. Ruari Fairbairns, co-founder of One
The words ‘Dry January’ are falling from Intoxicated, with the emphasis on toxic. Year No Beer, a community for people
the lips of millions of resolute people Ethanol – yes, the poison in car fuel who are questioning their relationship
around the world who want to drink less, – dumps embarrassment and melancholy with alcohol, explains more about the
so I can do this undetected as a person at my door, and it no longer feels like an indisputable link between alcohol and
who worries about her drinking and hide enjoyable, relaxing choice. Once I start, it low mood: ‘Alcohol is kryptonite to
in plain sight. For 28 days. can be a bottomless chalice. It makes me mental health. There are people who are
Wine o’clock gets ever earlier – my time laugh, and then it always makes me cry. desperately trying to feel better by taking
to unwind after a demanding day. ‘Mummy’s antidepressants who are making it ten
juice!’ my friends raise their glasses as we I drink alone at home too, anaesthetising times worse by drinking alcohol.’ He
myself from the disillusionment of yet believes that taking a break from alcohol

Subscribe at shop.kelsey.co.uk/PY122 1 0 5

should be the first intervention for people “ I have fallen into wine. One Year No Beer sounds like
with mental health issues. ‘I didn’t the trap of believing a lifetime, so I opt for the shortest
realise that I was using alcohol to numb challenge. The Challengers’ group is on
out my ADHD brain,’ he shares, ‘and it that alcohol will Facebook, which is otherwise awash with
was good at helping me silence the noise ease my pain, when triggering images of glassy-eyed people
but, ultimately, although the highs were it does the opposite” drinking, but I ignore my feed and find
high, the lows were so low.’ joint purpose and solidarity in the closed
for life switch o from the idea of network. There are women like me who
Is it in my blood? transformation because they are told: have flown too long with ‘the wine witch’
“Sorry, you messed up, go and sit on the while their lives fell apart, partners who
I am terrified that I might be an alcoholic. I naughty step.”’ He believes that focusing have drunk away families and jobs,
am the daughter of an alcoholic who made on the benefits of taking a break make forlorn people for whom alcohol is the
my childhood hell and I have always nursed people feel good about themselves again. gateway to other drugs. There are people
an iron determination not to follow their ‘It’s about creating a positive mindset embracing fitness – sweaty luminous-
selfish and damaging path, so how did that lets you take back control and make eyed selfies at the top of hills are de
I end up here? Because alcohol is a highly clear-sighted decisions,’ he says. rigueur – and delighting in psychedelic
addictive substance, second only to heroin, sunrises they have not seen for years. The
and tumbling into misuse is a slippery I see that I am mimicking my parent, atmosphere is uplifting and sincere, and
slope on which I no longer have traction. but not because I was born with a ruinous supportive when someone admits they
Mental health aside, my passion for the disease. I also see that I have fallen into drank. They call it an accountability post,
job I love is dregs. I am overweight because the trap of believing that alcohol will ease so that they can accept what happened
I am unmotivated to make healthy choices my emotional pain when it does the and move forward. I like it here.
and no amount of stodge fills the hollowness opposite. Feeling this way is not my fate,
that alcohol leaves. My children are and I am empowered to make change. I download an app called EasyQuit that
disappointed in me. The older one is Twenty-eight days. counts the minutes, hours and days since
drinking too much, continuing the pattern. I last drank. It logs how my health is
The journey begins improving with every teeny milestone. It
Was I always destined to be like my tells me how much money I am saving day
parent, then watch my o spring helplessly I have tackled a period of abstinence by day and there are tips to beat the urge
do the same? Michaela Weaver, The before with all the grit of a broken soul on to drink. After 24 hours, my blood is free
Alcohol Coach, wishes there was a New Year’s Day, until the weekend comes of alcohol and my glucose levels are
‘shake-up’ around the word alcoholic. She and I think sod it, I deserve a glass of normalising. That’s enough for now and,
sees that the classification is a personal still su ering from the night before,
issue for me and one around which I have I collapse into bed, reading posts on
built a narrative. ‘We were all brought up OYNB until I fall into an exhausted,
thinking a person is either an alcoholic or yet tentatively hopeful, sleep.
they are not,’ says Weaver. ‘At one end is the
“rock bottom” image of the person on ‘Quit lit’ is the talk of the town on
the park bench drinking methylated spirits OYNB, so I fill my inner world with
out of a brown paper bag, which stops us reading material and podcasts that bring
from addressing the problem. That is not revelations and give encouragement.
real life. Real life is the individual leading With every day that passes, my mind and
a stressful life who finds themselves body feel lighter and I am sleeping better.
drinking at the end of the day to relieve I share online and am heartened by wise
stress, and that creeps up over time.’ comments and congratulations on three
days, five, a week… then two… It isn’t easy,
Weaver explains that watching your white-knuckle cravings are real and there
parents drink is a familial peer group is no rosy tint on my spectacles, but I am
pressure. ‘This is role-modelling that you not crossing o the days like a prisoner in
will either follow or rebu ,’ she says. ‘In a cell. I have been warned about profuse
families of non-drinkers, a person might night sweats as the body detoxifies but,
become a heavy drinker and in families of after a week or so, I find the opposite, and
heavy drinkers, a person may decide they what I assumed to be the menopause
never want a drink in their life.’ disappears! Deep, restorative sleep is a
priceless balm for my emotional state and
‘I don’t believe in the term alcoholic,’ I feel myself rallying.
agrees Fairbairns. ‘The reality is that we
all always question our relationship with I used to drink a stomach-curdling
alcohol. We wake up on a Sunday and bottle of wine for dinner, declaring: ‘You
think: “Why did I drink so much? What can’t drink and eat without gaining
did I do? What did I say?” A huge number weight,’ as if I had valuable insider
of people who might be labelled an addict

1 0 6 psychologies.co.uk

Body HEALTH

knowledge, and my appetite returns bath time, where I rest, read and top up my the pressure and averts any questions
to normal, if hungry, although I try to glass until it’s all gone. My younger child about my not drinking. On the last Friday
choose wisely because I feel clean and do eyes my drink sadly, but I assure her it’s evening after work, my young copycat
not want to sully myself with junk. I read alcohol-free. I see a flicker of respect, nips to the shop for beers. I ask him to
that others are struggling with sugar admiration even, on her face. ‘You are doing bring me a bottle of zero so I can have a
cravings, but the communal thinking is: so well, Mum,’ she smiles, and perches on lager with him. I hear that familiar clink
As long as you don’t drink. Be kind to the edge of the bath for a chat. ‘Thank you,’ as he steps through the front door and
yourself. Eat all the cake. I allow myself I reply, welling up. We are proud of me. he looks excited. He has four bottles of
treats, guilt-free, and consider the liquid nought per cent. ‘I thought I’d try one
calories I used to consume, which gives I wake refreshed, energised enough to of these babies with you,’ he grins. We
me licence to nourish myself to fullness. exercise. I rise early and go to bed early drink our drinks, catch up on our days,
I am not hopping on the scale daily, but I now – sometimes, to make the day end then watch a family film, which I will
struggle with emotional eating, so it and, sometimes, because sleep calls me remember from beginning to credits.
pleases me to feel less bloated. insistently, beckoning me to heal in her We three cuddle each other as we say
arms. This day becomes the template for goodnight and decide to take a walk in
One evening, I am on autopilot stirring my weeks, although I don’t drink bubbles the morning to the little stone co ee
a puttanesca sauce after a demon of a day, every day. Naughty Wednesday, which shop that we like at the lock. I did it. My
and Keith Floyd’s chuckling face pops meant I gave myself permission to drink 28 days are done. But I do not want it to
into my head, gulping down a glass of red midweek, is still naughty, but with be over. This does not feel like an ending.
in four sips, jollying about Italy with his something fudgy, caramelly, or chocolatey… This feels like a beginning…
hair dancing in the breeze. The urge to
join him and be that girl – Patsy or Eddie! The month is quiet socially, which eases
– is overwhelming, so I open a bottle of
alcohol-free prosecco. It’s like grape “Naughty Wednesdays are still naughty, but
juice, pleasant and fizzy, and I have it in now with something fudgy or chocolatey…”
my pretty, coloured flute. I drink half the
bottle while cooking and take the rest for

Subscribe at shop.kelsey.co.uk/PY122 1 0 7

3 STEPS TO Reader offer
ALCOHOL-FREE
SUCCESS Get 25% off One Year No
Beer challenges by using the
Ruari Fairbairns’ stay-on-track hacks code ‘Psych25’ at checkout.
Offer valid until 28 February.
1RIDE IT OUTA craving comes in a wave, then dissipates,
so treat yourself like a toddler and use Find out more at
distraction: exercise or meditation. oneyearnobeer.com
Sometimes, we want to press the eff-it button
and exercise and meditation are at the bottom NEXT STEPS
of the list… The fastest way to change your mental
state is to change your physical state, so have Read The Unexpected Joy Of Being Sober by Catherine Gray
a cold shower, which releases dopamine and fills (Octopus, £9.99) is a witty, non-preachy and honest account
the gap that you’re trying to fill, which is dopamine! of the author’s misadventures with alcohol and her discoveries
Or try box breathing: Four seconds in, four about life without it. This is an enjoyable read, whether you
seconds hold, four seconds out, four seconds are a devoted drinker, sober curious or suspect that you might
have a problem.
craving will pass. Listen The Alcohol Free Life podcast with Janey Lee Grace,
the founder of The Sober Club, offers tips, advice and motivation
HAVE A PLACEBO in a non-judgmental and inspiring way, with the focus on self-care
AND REWIRE in sobriety. thesoberclub.com
YOUR BRAIN Download The I Am Sober app is a free sobriety tracker that
asks you to make a morning pledge, with daily notifications for
Most of your drinking is about what support. There is space for notes, plus a timer rolling over on
you think alcohol gives you and social cues. An your phone so you can monitor your progress. iamsober.com
alcohol-free alternative delivers the same things.
It’s that time of the day, so you go to the fridge and
open the door… There’s what looks like a bottle of
beer, you open it like a bottle of beer, it smells like
a bottle of beer, it tastes like beer, but there’s no
alcohol in it. With an alcohol-free alternative, you
are soothing 95 per cent of your psychological
need without consuming alcohol. You are keeping
that part of your brain satiated and you are
teaching it, step by step: Ha! There was no alcohol
in that and yet I feel relaxed, socially included
and, yes, I’ve released dopamine. The brain wakes
up the following day, feels good and makes the

n: no alcohol was involved.

FIND A TRIBE

Society created our relationship with
alcohol. We were watching it when we
were in nappies and it was primed into
our brain over decades: Celebrate, commiserate
and congratulate with alcohol. Because of those
expectations, you need a community if you are
going to change. If you do it on your own, the
instinctive brain says: ‘Wait a minute! You are
leaving the tribe. Do you know how dangerous that
is? Get back to the tribe and have a drink now!’
Your brain is trying to keep you safe. If you stay
home, avoid your friends and don’t connect with
people on the same journey as you, you will find it
so much harder, consciously and subconsciously.

1 0 8 psychologies.co.uk

Help a child learn to read in 2022!

www.bookmarkreading.org/2022

8 children in an average UK class leave primary school unable to
read well. You could help change that as a reading volunteer.

Do something amazing in 2022 and help a child learn to read.
Our fun, 30-minute sessions will change a child’s life - and yours!

Arrange fun, 30-min Watch your reader Engage a 5-9 year old Do something
sessions around your progress during 6 with stories, incredible in 2022
weeks of reading and help a child get
schedule, booked interactive activities a fair start in life
through our app together and games!

In these
challenging times,

Learn how to train virtually as a life Quote Psychologies when
coach and make a profound difference enrolling on the full course for
to your own life and the lives of others.
additional £50 discount
Discover our Accredited Diploma in
Transformational Coaching at a free, LAMA SHRI SADHU DHARMAVIRA
no-commitment, virtual introduction
event.

Go to www.animascoaching.com/intro 0330 900 5555

A unique workshop that will teach you
how to remove stress and live a calm relaxed life

THE GENTLE WAY OF
RETURNING TO SILENCE

Inner peace and relaxation Workshop
•

A unique one day workshop
with Buddhist monk

Lama Shri Sadhu Dharmavira

(teaching since 1969)

Practices for nding inner peace and calm
in a world of chaos, for all those who now want to
run their own lives. and not have life run them!
Simple down to earth daily exercises that can change your life.
is unique workshop was developed by Sadhu after over
38 years of training as both a Zen and Tibetan Buddhist monk

and is taught exclusively by him.
is very special workshop is taught for
health and wellbeing and is open to everyone.

•
Booking now for workshops in London.

To ensure quality teaching, workshops
are limited to a maximum of 8 participants.

To receive full details about the workshop and its bene ts,
please telephone: 01723 862 496

(calls taken between 8am - 6pm, 7 days a week)

PHOTOGRAPH: GETTY IMAGES Soul

Discover ways to make your soul sing… with creativity, nature,
finding your purpose in life and at work, travel and spirituality

“Life is ten per
cent what you
experience and
ninety per cent

how you
respond to it”

Dorothy M Neddermeyer

Subscribe at shop.kelsey.co.uk/PY122 1 1 1

creRET ti iTtOy
Surrendering to imagination and inventiveness
on an artful getaway is a passageway to being
present, as Caroline Sylger Jones discovers

It’s dawn, and I’m doing yoga by ring a roomful of strangers to create PHOTOGRAPHS: SARAH MASON; NICK HAYES; MICHAEL JACKSON
the open window in my attic room, then reveal your creations, you are
relishing the view of a pink sun ding up and saying to yourself that
coming up over the Shropshire are a creative person, with the right
Hills while listening to birdsong. eate and learn how to create better.
Between asanas, I dash to a notepad here are 13 poets on my course, all
lying on my desk to scribble something
down. I’m in the middle of giving birth to erent stages – some, like me,
a poem, and the lines won’t stop coming. already published and committed
creative path and others are
I’m on a five-night Arvon poetry retreat n to pursue creativity for the sheer
at The Hurst, the former home of the late of it. Arvon calls every guest a
playwright John Osborne, and we have ter – whether they’re prolific or
a daily schedule that’s getting me up t starting out – from the moment
early and keeping me inspired. After my y arrive, because its ethos is to
practice, I sit to complete a first draft of at everyone equally.
the poem at my desk, which a tiny gold
plaque tells me is The Emily Dickinson ll the best creative retreats will
Desk, alongside a quote from one of her
poems: ‘Tell all the truth but tell it slant’.
A little thrill goes through me, and also
a feeling of relief – that the retreat is
actually working, because I’m writing.

Led by the poets Tamar Yoselo
and Hannah Lowe, with a guest-reading
halfway through the week from
Rishi Dastidar, the course features
morning group workshops,
afternoons in private sessions or for
time out to write, and evenings
for poetry readings and relaxation.
The set-up is ideal for creativity:
there are long walks to be had with
no one around for miles, the warm
house is small enough if you want
company and big enough if you
don’t, and the tutors are clever,
committed and kind.

Kindness is important because
going on a creative retreat – whatever
its subject – is an act of bravery. Not
only are you being courageous by

1 1 2 psychologies.co.uk

Soul SELF-EXPRESSION

do the same – whether the focus is on 10 MORE CREATIVE
pottery or furniture making, life drawing RETREATS FOR 2022
or photography, sewing or singing. That’s
because they recognise that this is a Curious House, The Travelling
brilliant chance for their guests to silence East Sussex Bookbinder, Iona
all the voices in their lives that might
have told them that they weren’t creative, Painting Bloomsbury-style Run by the author and artist
from the parent who said being a lampshades, willow weaving and Rachel Hazell, a Driftwood
musician wouldn’t earn them enough even iPhone photography are just Binding Retreat break on the
money to the art teacher who laughed at a taste of what’s on the menu spiritual isle of Iona, off the
their paintings. As it goes, all of us are at the inspired Curious House, coast of Scotland, will teach
creative beings in some form or another. which runs many of its courses you the art of folding, stitching
from the boutique pub The Bell, and binding books. Through
Creative retreats can help you connect in Ticehurst, East Sussex. On step-by-step exercises, you’ll
with yourself and whatever is going on 18 January, join Melissa White make your own book with
in your life at that moment, as well as to learn decorative painting and wooden covers. The next
enable you to engage with your chosen ageing and distressing techniques course is 29 March to 2 April.
artform. You don’t have to have had a to create your own heirloom From £1,495pp for four nights.
traumatic childhood or be particularly painted treasure box. From £130pp.
‘good at art’ to attend such escapes – thetravellingbookbinder.com
living in our mid-pandemic world gives curioushouse.net
you reason enough. Creativity refers to
both imagination and inventiveness The Writing Room,
– and nurturing both can help you shape locations worldwide
the life you want, whether you want to
finish a novel, kickstart a new career or The personable and talented
simply find a creative solution to an issue. coach Kate Emmerson and the
literary agent Sarah Bullen are
My top tip? Set an intention before experts at helping you find your
you arrive, so you are not too swayed writing voice. They host group
by what everyone else is doing. It took retreats in Greece, Italy and South
self-discipline, for example, for me to Africa, mainly focused on non-
steer clear of the wine and get to bed on fiction and memoir writing. This
time so that I could make the most of the year, the creative pair also launch
precious time I had carved out for myself a supported, private writing space
away from my usual routine. This is in an idyllic house on Iona in
doubly important during an Arvon week, Scotland. Book a Greek retreat
because everyone contributes at some from 2 to 9 or 10 to 20 June.
point to the cooking and washing up. From £2,384pp for seven nights.
I managed it – while still having time
to connect with lovely people. A month thewritingroom.co.za
afterwards, I continue to write daily.

Hone your craft

Arvon runs retreats, workshops
and one-to-one writing courses
covering fiction, poetry, non-fiction,
writing for children and young
adults, screenwriting and
playwriting. Courses run online
and at three historic houses – The
Hurst in Shropshire, Totleigh
Barton in Devon and Lumb Bank
in Yorkshire. Arvon is a charity
and provides grants to those on
low incomes. Prices from £540
for three days. arvon.org

Subscribe at shop.kelsey.co.uk/PY122 1 1 3

ChoirdirectorCandyVerneyo erssingingholidaysat
her sustainable retreat centre (complete with its own

organic gardens ), set on the Wild Atlantic Way in
Donegal. The next retreat is Spring Songs
andSeaweedfrom22 to 24April.
Pricedfrom £187pp.thesong
houseireland.com

Textile Holidays, Italy Schumacher College, Devon

These self-catering holidays, set on an olive These creative getaways on a beautiful 1,200-acre estate in the
grove just outside Castiglione del Lago in South Hams include gardening, sculpting, charcoal drawing,
Umbria, are run by the textiles teacher and ceramics and basketry courses. Join a one-day session, The
artist Bronwen Shepherd. Learn sewing, Art of Basketry, on 5 March and weave your own bread-proving
dressmaking, how to patchwork and more on basket (£195pp), or from 12 to 13 March you can make your own
this relaxing break. The first retreat of 2022 foraging basket. Priced £390pp for two days.
runs 23 to 30 April, four days of which will be in
the studio learning how to make a Bargello lap campus.dartington.org/schumacher-college
quilt. From £700pp. textileholidaysitaly.com
Casa Ana, Spain
1 1 4 psychologies.co.uk
Among the writing and painting
courses on offer at this gem
in the Alpujarra mountains in
southern Spain is Improvisation
on Paper, where the writer and
radio director Mandy Wheeler
will show you how to unblock
your self-expression. The next
course is 14 to 20 May. From
£893pp for seven nights.

casa-ana.com

Soul SELF-EXPRESSION

West Dean College, Sussex GUITAR RETREATS,
UK AND ACROSS
There are more than 300 creative short courses to choose from at
the stunning West Dean College of Arts and Conservation, including EUROPE
life drawing, silk-screen printing, jewellery making and calligraphy.
Accommodation options include the grade II-listed house the Old Vicarage These light-hearted escapes for guitar
or a cottage on the beautiful 6,400-acre estate near Chichester. The next enthusiasts are led by expert teachers and
course is Painterly Silk-Screen Printing from 3 to 6 February, from £416pp. take place in carefully chosen locations, such
as the Dordogne in France, the Algarve
westdean.org.uk in Portugal and on the Isles of Scilly.
Opentoeveryone,theyo erthe
chance to learn new styles and
techniques, and jam and sing with
like-minded people. The next

retreat runs 30 January to
2 February at Dumbleton Hall

in the Cotswolds. From
£380pp. guitar-
retreats.co.uk

Artful
Retreats,
Crete

Head to the
heritage village
of Gavalochori on
the Greek island of
Crete and discover
how to make art
therapy fun. You’ll
stay on an olive
grove estate and
mix art therapy
with yoga, walking,
gourmet food and
visits to local
artists. The next
Reset art retreat
runs 28 May to
2 June. From
£1,174pp
for six nights.

artfulretreats.com

Subscribe at shop.kelsey.co.uk/PY122 1 1 5

Are you feeling Three lines is
stuck? all it takes

We can change Live in the moment with writing that takes a small window of your time,
that! encourages Jackee Holder. Raise an inspired pen to the art of haiku!

The individual, bespoke, Journalling and
Get Unstuck in Two Days expressive writing
Retreat will open the windows can be playful as well
wide to new ideas and help as resourcing, so this
you make the changes you’ve month let’s focus on
been craving – but have had the poetic Japanese practice of haiku.
no idea where to start. Traditional haikus are short poems
originally designed to reference nature
These One-on-One Retreats, or the seasons, blending in an element
either in person in Spain or of surprise between lines two and three.
virtually, are designed to Haikus are composed of three lines made
take you away from all your up of five, then seven, then five syllables.
distractions so we can focus on Here’s an example by one of Japan’s
finding the necessary answers great haiku masters Hasegawa Kanajo:
to move you forward.
The autumn drizzling rain
Take the time to gift yourself In a flash
this retreat – you won’t regret it, The pine trees get wet
and as one person said recently:
Short and sweet but speaking volumes Escape from digital spaces and write
“… the retreat was is how I think of haikus. The idea of haikus on everyday surfaces: The back of
easily in the top five of writing three lines is appealing for an envelope, a shopping receipt, a napkin…
the BEST experiences those with busy lives, and it’s a way of
of my life !” practising mindfulness. Haikus are a Feeling inspired? Set a goal of writing
perfect format for writing in the moment. one haiku a day for the next seven days.
To arrange a chat about you Set a timer for five minutes, then take
coming on a retreat, email or call: Break from the formality of writing at a four deep breaths. Haikus soften to the
[email protected] desk. Get nimble, lean in to that ordinary long form craft of handwriting with pen
Tel +44 (0) 7518 914 604 moment of taking the clothes out of the on paper. If you want to make it even
www. jessicamcgregorjohnson.com washing machine or sitting on the upper more fun, tear sheets of paper into squares
Please mention Psychologies when deck of a bus looking down at the world. and pop them in your purse. Pull them
enquiring and you will be gifted a I once watched a woman pluck vivid out in a given moment and off you go!
bonus session. purple, crimson and white tulips from the
middle of a small roundabout while I was I hope that this column is growing
travelling on a bus. The scene made me your confidence with expressive writing.
grin and it’s a great example of a moment As Sharon Blackie reminds us in The
that could be transported into a haiku. Enchanted Life: Reclaiming The Magic
And Wisdom Of The Natural World
The deliberate pause of noticing when (September, £9.99): ‘Enchantment does
crafting a haiku facilitates a creative and not require magic, it requires attention.’
mindful way of absorbing and savouring
ordinary moments. It is this living into the jackeeholder.com; @jackeeholderinspires
fabric of your day that the writer Annie
Dillard refers to when she says: ‘How you
live your days is how you live your life.’

Give yourself permission to experiment.

T e words

Snuggle up by the fireside and escape into the
rich tapestry of storytelling, with Eithne Farry’s
roundup of the month’s most absorbing reads

Book To Paradise
of the
By Hanya Yanagihara, Pan Macmillan, £20

month Hanya Yanagihara’s unforgettable second novel,
A Little Life, was a word-of-mouth sensation – a

compelling sob fest of pleasure and pain. Her latest

novel returns to the tricky territory of relationships – who we fall in love

with and why, and how a tangled skein of contradictory emotions can

enhance or erode a life.

Told as a trio of stories – each a hundred years apart – and with a cast

of characters who share names but are entirely different in each section,

it’s set in an America that is at once familiar yet entirely fictional. There’s

love, loss, shame and desire, plus a futuristic world that slowly seems to

be descending into chaos as pandemics change how lives are lived. It’s a

powerful, emotionally potent read that puts the bonds between partners

and children, family and friends at its expansive, empathetic heart.

PHOTOGRAPH: GETTY IMAGES A Terrible Kindness The Love Songs Of The Maid
W. E. B. Du Bois
By Jo Browning Wroe By Nita Prose
Faber & Faber, £14.99 By Honorée Fanonne Jeffers HarperCollins, £14.99
4th Estate, £20
Jo Browning Wroe’s delicate, elegant Molly is a young woman with an old
debut will break your heart into pieces Ailey Pearl Garfield is smart, scathing soul. Socially inept, abandoned by her
and then gently put it back together and volatile, and the perfect narrator mother when she was a ‘wee biscuit’,
as hope, compassion and the power for this astonishing and ambitious novel. and bereft by the recent death of her
of community carefully repair the hurt. It’s a grand sweep of a book, which still beloved grandmother, she’s feeling
manages to be up close and intimate as a little lost. Her job as a maid in the
Talented singer and newly qualified Ailey explores her complicated family glamorous Regency Grand Hotel,
embalmer William Lavery, just 19, history – her ancestors were enslaved cleaning up after guests who hardly
heads to Wales to help with the terrible and exploited, and her immediate family notice she’s there, is perfect for a person
aftermath of a landslide at a school. were involved in the civil rights movement. who abhors mess of all kinds.
Estranged from his mother and his
best friend, and with Her personal history is fraught with But then she discovers the dead body
a promising music heartbreak and bad of an extremely wealthy
career left behind boyfriends, marked by man in one of the
him, William faces a damaged childhood rooms. Pitched into
an uncertain future and the anguish of her the middle of a murder
which, over the course addicted sister, but it’s mystery, Molly’s mettle
of this moving book, also funny, lyrical and is tested in more ways
settles into something full of tenderness, as than she can imagine
generous and Ailey lays claim in this endearing and
ultimately forgiving. to her heritage. intriguing whodunnit.

Subscribe at shop.kelsey.co.uk/PY112 1 1 7

WORK IN PROGRESS

How can I find the
motivation to bounce back?

Our brilliant agony aunt, Mary Fenwick, turns her gaze to the world of
work, helping sort out the problems you are struggling with day-to-day

“Despair is
often premature:

it’s a form of
impatience, as well

as of certainty”

Rebecca Solnit

1 1 8 psychologies.co.uk

Soul ADVICE

Q My work has changed a lot since my firm merged with Build your
another business. Throughout the pandemic, I’ve been one resilience
of the people saying, ‘Let’s make this work,’ even though
Try these evidence-based strategies to
things were also challenging for me in my home life. Now improve resilience in all areas of your life:

I’ve run out of steam. The changes implemented are making my job CONNECTION

even harder, and I feel as if things are being hidden from us. I just ● One to one Prioritise those relationships
where you can talk about what matters to you.
don’t like the new vibe. How can I rediscover the old resilient me? In the words of Bill Withers: ‘No one can fill
those of your needs that you won’t let show.’
Resilience is one of my specialist Amy Edmondson, identified the ● In a group The need for community is
subjects – with a few words of essential oxygen of the workplace as hardwired into us. It might be faith-based,
caution first. Commonly, we think ‘psychological safety’. That means signing up for group lessons in a new skill
of resilience as the ability to bounce having the confidence to say when or joining a walking club. Finding something
back, and much of the language things are going wrong, whether it’s in common with other people reminds us
surrounding resilience comes from your mistake or someone else’s. that we are not alone in our challenges.
engineering: how do materials react
to pressure? As one LinkedIn post So, before placing the entire THE BODY
says, a resilient substance ‘returns burden on your own resilience,
unscathed to its original shape having consider whether you have ● Physical Carrying stress in our bodies is both
absorbed severe stress, rather than legitimate reasons to question a reflection and cause of mental distress. It’s easy
becoming deformed’. But is this any further changes. Perhaps the to let the basics slip when we’re under pressure.
really what we expect of ourselves? business needs to hear from you. Remember when an hour’s walk outside felt like
a gift? Or try five minutes of stretching.
For the past couple of years, I’ve If you’ve stopped believing that ● Look up The people who built cathedrals
been working a lot with healthcare speaking up can make a di erence, recognised that it can be a good thing to feel
leaders. Together, we talk about that’s another warning signal. Both small in a big universe. The shift in perspective
three key factors: nobody feels you and your employer need to be – awe – that we feel when we’re near the ocean,
bouncy after this long; we can’t go aware, in case you are on the road or looking up at the stars or a centuries-old tree
back to how things were; and our to exhaustion and burnout. The can be an antidote if stress is grinding us down.
capacity to be resilient depends on Yerkes-Dodson stress curve (below
our environment. In essence, if the right) has been known for more THE HOPEFUL MIND
demands are unreasonable, there’s than 100 years. It demonstrates that
a limit to what we can absorb. a certain level of pressure is good for Ask yourself: ‘What can I do right now?’ We
us, but when that stress is either too have control over our smallest actions. You
In your case, there are even more much or goes on for too long (sound can choose where to direct your eyes, whether
factors in the mix. It sounds as if familiar?), we start going down the to pick up a glass of wine, a magazine or your
you’ve lost trust in your bosses. other side of the curve and need partner’s hand. Now ask. ‘What more could
Although trust might be di cult help to pull ourselves back up. I do?’ Research shows that we feel better
to define, we all feel the di erence when we can see more than one pathway to
when it’s not there. In the machine Tips on resilience are worth the future. Ask one or two trusted people for
analogy, it is like oil – without it, trying if you’ve still got any bounce their advice – it will help them feel good too.
nothing runs smoothly. to build on. Is there an employee
assistance programme, with
The other foundation of a good counselling? Could you ask one or
workplace is even more intangible: two people who love and admire you
Google conducted research into outside work for their perspective?
what makes a great team and, If a good friend were in this position,
along with the Harvard psychologist what would you advise?

Mary Fenwick is a writer The Yerkes-Dodson stress curve
and director of coaching at
PHOTOGRAPHS: VICTORIA BIRKINSHAW; teamsandleadership.com. She’s
GETTY IMAGES; SHUTTERSTOCK also a mother, divorcee and widow.
Connect with her on LinkedIn or
Twitter @MJFenwick

Got a question for Mary?
Email [email protected]
with ‘Mary life’ or ‘Mary work’
in the subject line

Subscribe at shop.kelsey.co.uk/PY122 1 1 9

Mindfulmeschool is a place to notice the self more. THE ACADEMY OF PLAY AND
CHILD PSYCHOTHERAPY
Jenny is an emotional coach and mindfulness specialist working with children and adults helping clients
to unblock unhelpful behaviours and eleviate self doubt. COVID-19 has had a profound e ect on the mental well-being
of children across the UK. As one of the most e ective ways
Jenny works with all ages on all topics… Self Esteem/Dealing with di culty/Managing change. of supporting children struggling with their mental health,
The Mindfulmeschool coaching sessions are a place to find the root of the problem, Play Therapy will be instrumental in helping them negotiate
notice the triggers and develop a better response. ‘post pandemic’ life.
You will learn to:
The Academy of Play and Child Psychotherapy is the world’s
Know the self - Understand needs and wants - Implement boundaries - Find your voice most experienced Play Therapy training provider, qualifying
Join the conversation today successful students to safely support children living with
emotional, behavioural and mental health challenges.
CAREER SOS? Our Post-Graduate Training Programmes, accredited by
Leeds Beckett University, are the only courses meeting
Help is at hand so you can stop accepting: the requirements of Play Therapy UK’s Register of Play
y Workload Overwhelm and Creative Arts Therapists.
y Loss of work-life balance
y Feeling unheard If you hold a Level 6 Honours Degree
y Being stuck in a job you hate and at least two years’ experience of
y Thinking you’re not good enough working professionally with children,
y A di cult boss or colleague training with APAC could be your
y Imposter Syndrome perfect next career step!
Contact us today to find out more…
These are just some examples of the situations the 100’s of UK
managers and professionals I have worked with, have found l www.apac.org.uk
themselves in. l www.playtherapyregister.org.uk
l [email protected]
Say goodbye to that “this is just how it is” mentality. Get clear on l 01825 761 143
what to do, build your confidence and develop the skills and
know-how you need to make the changes you want, happen. I’d love BECOME A
to help you. WINGWAVE® COACH!

Free Let’s Talk consultation: wingwave® is an e ective, yet gentle coaching method which
www.achievemorelivemore.com/book-online combines EMDR and Muscle testing to dissolve emotional and
E-mail: [email protected] subconscious stress with uplifting results.

Tel: 07789 922842 Scientifically researched at the University of Hamburg,
wingwave® is a big success internationally and used by
Life Changing Career Coaching with Michelle Tranter VW, Bosch and Colegate.

www.achievemorelivemore.com The technique is very new to the UK, so if you would love
to make a bigger di erence in your practice, now is a great time
*Using Zoom/Teams, appointments: weekdays, evenings & Saturday mornings* to become a wingwave® coach!

wingwave® Trainer and NLP
Coach Caroline Rushforth
is holding trainings during
January and March 2022.
Check website for further dates
and info.

FOR MORE INFORMATION
l www.carolinerushforth.com

l [email protected]

l 01273 583 987

l 07881 99 88 16

TO ADVERTISE, CALL HANNAH ON 01959 543518

psychologies promotion

Your Questions in Mind… to help and inspire

Q My friend is going through a really illness, hospital stays but also for birthdays,
difficult time, how can I show her that thank yous and friendship appreciation.
I really care even though I am far away? Popular boxes include Be Kind to Yourself,
Sleep & Sympathy, Pick-Me-Up, Friendship,
A) Friendinabox offers thoughtfully curated Pamper, Gin & Chocolate, Happy Birthday,
gifts for both difficult and happy occasions. and A Nice Cup of Tea. We offer vegan
The gifts are carefully packaged in an options for most of our boxes. If you don’t
eye-catching blue box which fits through find what you are looking for, owner Jane
most letterboxes. You can write a letter of will help you to create a bespoke box.
unlimited length to show care and support Prices start from just £12.
rather than being limited to a short message.
They are ideal gifts to send for bereavement, friendinabox.co.uk [email protected]

Q I am looking for a unique 1-2 days in the UK. Head over to their
birthday present for my website where you can browse the
best friend. Any ideas? stock, order online or even over
the phone.
A) Potter and Mooch is a small,
family run business offering a range of www.potterandmooch.co.uk
beautifully handmade gifts, jewellery
and homeware. If you are looking for 01903 331744
something special and a little different
from the ‘norm’ then look no further. Use code PSYCHOLOGIES
Delivery is just £2.95 and arrives within for 10% off your first order

Featured product is 925 sterling silver with
Cream pearls £24

Q Since starting back to work after furlough with the anxiety they are suffering since
I’ve been suffering from really bad anxiety. after lockdown as it is designed to help you
I was wondering if there was anything natural I feel safe and able to manage whilst giving
could take to help me manage rather than having your confidence a boost.
to go to the doctors?
I would suggest taking it twice a day for a
A) Flower Essences can really help in these good week or two, and as your anxiety
sorts of situations and are very safe and easy subsides, take it as and when needed.
to use and incredibly effective.
It is available directly from
Lots of people have been finding Saskia’s www.saskiasfloweressences.com and costs
Calm and Confident blend very useful to help £12+£3.70 P&P

Q ‘I enjoy taking a bath for some ‘me time’, earth friendly natural bamboo fibres; with
but how can I make it more relaxing?’ suction cups for a secure grip.

A) Bathing is one of the best ways to wind Small but perfectly formed to rest beneath
down from whatever stresses you’ve faced your head and cradle your neck so you can
that day; candles, music & aromatics all switch off, soak in complete comfort and
create a tranquil atmosphere, but a bath enjoy perfect bath time bliss.
pillow is the finale.
Exclusively available from club-cleo.com
The Spa Essentials bath pillow has a £8.95
removable cover made from skin and

OR EMAIL [email protected]

Soul THE LAST WORD

happierHowtobe

Emma Hepburn, aka The Psychology Mum,
shares how to bring more bliss into your life

ILLUSTRATION: EMMA HEPBURN FROM ‘A TOOLKIT FOR HAPPINESS’ All of us have a version of an inner ‘A Toolkit For
negative ninja that is generally Happiness’ by
critical, making harsh judgments Emma Hepburn
about us and what we do from deep (Quercus, £14.99)
inside the inner workings of our
brain. Fuelled by negative bias,
the ninja’s critical judgments affect
our thoughts, our body’s stress
response, our emotions, our
behaviour and how we interact
with the world.

I’m not going to suggest that you
dismiss your ninja outright – this
would make it angry and fight back
stronger, and you really don’t want
to fight with a ninja, do you? Instead,
I’m going to argue that you treat it
with compassion, be gentle on
it and understand it, because this
helps calm your ninja and helps it
start to see another point of view.

Compassion is a far more
powerful response to difficult
thoughts, feelings and beliefs
than fighting against them.
Self-compassion is about being
non-judgmental and respectful
towards ourselves, and is a tool we
can use with our beliefs, emotions
and behaviour. It helps us understand
them, respond usefully to them and
navigate them. Compassion allows
us to see our flaws and failings not
as personal indicators of our worth
but as part of being human. It shifts
our pursuit for perfection, allowing
us to see that it’s impossible, and
that imperfection is normal
and inevitable. It allows us to fully
experience our emotions without
shaming ourselves. It shifts our
thoughts from harsh judgment
and self-criticism to understanding
of ourselves and kindness. And we
all need more of that.

Follow Emma Hepburn on Instagram
@thepsychologymum for more inspiration

1 2 2 psychologies.co.uk

ADVERTISEMENT FEATURE AS ADVERTISED

Why have TVON

realwhen you could have a

living in the home you love.

home while keeping your stairs downstairs living. Save money quickly and neatly installed. It has been reliable and has
the way they have always been. instead; live comfortably and
independently in the home you
Neat & Discreet love for as long as you want,

into almost any room in your and were so impressed with Mrs Goddard via Trustpilot - Jan 2021
compact with the smallest
model taking up just over half hallway to our landing in what
a square metre – now that IS
impossible space. And in such a The UK’s No.1
socket and uses less power than
Mr. Eames visit your property to help you • Speedy service
there is no need to drill into They can also answer any •
walls and the motor is fully Peace Of Mind as can any of the friendly, • Small footprint
self-contained within the UK-based phone team. • Freestanding design
‘Excellent’ by their customers
Your Forever Home on Trustpilot. They use their So, why not give your - no wall needed
own teams of expert installers, • Wheelchair model
have an immediate need Rated ‘Excellent’
looking to future-proof their of mind, knowing you and available
stairs do eventually become your home are in a safe pair • Manufactured,
a challenge. Don’t go through of hands.
the unnecessary expense “Excellent product installed installed and fully
by polite and very competent
tradesmen. Fits perfectly •
into my home. Made a huge

independently”.
Mark via Trustpilot

Call FREE on 0808 296 7705

Equity release.
You’re in safe hands.

Navigating the path to equity release
takes experience. It takes know-how.

A long-term loan secured on your home. Repaid on death or entering long-term care.
Find out about the benefits, costs and risks. It takes Aviva.

cFoar alflre0e g8ui0de8wit2h n3o9com9m6itm1e7nt,

Aviva Equity Release UK Limited, Registered in England No 3286484. Registered Office: Aviva, Wellington Row, York, YO90 1WR. Authorised and regulated by the Financial Conduct Authority.
Firm Reference Number 310433.

CREATE

A LjIFoEuYrOnUaLlOVE

“Tell me, what is
it you plan to do with

this one wild and
precious life?”

MARY OLIVER

2 psychologies.co.uk

W lcome…

Amid the hurly-burly of everyday life, it is easy to
get stuck in a rut of working, worrying, helping everyone
else, and completely losing connection with your true
self. Particularly over the past couple of years, many
of us have found that it has been a real challenge to tap
into our inner wisdom and free up space to allow us to
live as we really want. And that’s what this little journal
is all about: it is filled with thought-provoking prompts
and questions to help you get back in touch with your
inner voice and turn the volume up to 10! We hope it will
help you remember what you used to love doing, think
about the things you enjoy now, and dream about what
you hope for the future. This way, you can start to take
steps towards really creating a life you love, in which you
feel joyful and fulfilled. So grab a pen and a big cup of
something hot, put your phone on silent and curl up to
enjoy some uninterrupted me time as you get back in
touch with what really matters to you. Have fun!

Sa y x Sally Saunders, Editor

ILLUSTRATIONS: SHUTTERSTOCK Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding,
Kent ME18 6AL (01959 541444, email [email protected])

OUR TEAM ADVERTISING & PRODUCTION 01959 543514; amy.mcbride
Head of Commercial @kelsey.co.uk
Editor Sally Saunders Adam Mazenko 01959 543539; Commercial Executive
Art Editor Jennifer Ratcliff [email protected] Hannah Lees
Production Editor Vee Sey Senior Commercial Manager 01959 543518; hannah.lees
Chief Sub-Editor Karen Warren Amy McBride @kelsey.co.uk

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 3

4 psychologies.co.uk

TIME TO TREASURE

What do you love doing that gives you a feeling of
satisfaction afterwards?

What activity engrosses you so much that, when you look up,
several hours have gone by?

What do you love to focus on?

What do you long to get back to?

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 5

DRAW A MIND MAP OF THINGS
YOU ARE NATURALLY GOOD AT…

6 psychologies.co.uk

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 7

WHO ARE THE
PEOPLE WHO SUPPORT

AND LOVE YOU?

8 psychologies.co.uk

Who are the people who inspire you?
Who are the people who drain you?
How can you spend more time with those who leave you feeling
inspired and less with those who leave you feeling drained?

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 9

WHEN YOU WERE
LITTLE, WHAT

DID YOU WANT TO
BE WHEN YOU
GREW UP?

1 0 psychologies.co.uk

Draw a picture your childhood
self would be proud of…

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 1 1

“ Imtio’gshbnteehvwaehrvaettbyonlua”te

GEORGE ELIOT

What advice would you give your childhood self now about
following her dreams?

1
2
3
4
5

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 1 3

BEAT BAD HABITS

What three habits have you developed over the
years that may be holding you back?

1
2
3

1 4 psychologies.co.uk

How do these habits serve you?
What do these habits cost you?

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 1 5

WHAT ARE SOME OF THE SMALL
THINGS IN LIFE THAT BRING
YOU THE BIGGEST JOY?

Fill in all the circles!

One...

Two...

1 6 psychologies.co.uk

T r ...
Four...
F ve...

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 1 7

What new small, easy habits could you develop now to feel
more positive about the future?

1
2
3
4
5

1 8 psychologies.co.uk

wa“Entsivideseryootnfhitfnhegaeryo”otuher

JACK CANFIELD

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 1 9

What three decisions would make the biggest positive impact
this week?

1
2
3

2 0 psychologies.co.uk

What three actions could you take that would make you
feel motivated?

1
2
3

Subscribe at SHOP.KELSEY.CO.UK/PYJ22 2 1

WHAT THREE One...
THINGS ARE Two...
YOU MOST T r ...
EXCITED
ABOUT FOR
THE FUTURE,
AFTER FILLING
IN THIS
JOURNAL?

2 2 psychologies.co.uk

CREATE A LIFE YOU LOVE

Subscribe to ‘Psychologies’ today and pay
just £15 for your first six issues – saving 48%!

GREAT REASONS TO
SUBSCRIBE

● Every issue will be delivered
to your door in plastic-free
packaging

● Free membership to the
Psychologies Subscriber
Club, receiving exclusive
benefits including FREE
coaching programmes,
opportunities to talk to
experts, access to our
subscriber Facebook group,
subscriber e-newsletter*
and discounts on
Psychologies products!

Terms & conditions: UK Direct

Debit o er only. You will pay £15 for your first
six issues. Your subscription will continue at
a rate of £22 every six months. Savings are
based on the standard cover price of £4.90.
O er ends 31 December 2022. Your
subscription will start with the next available
issue and you will receive 13 issues in a year.
Prices correct at time of print and subject to
change. For full terms and conditions visit
shop.kelsey.co.uk/terms

Data protection: We take great

care in handling your personal details and
these will only ever be used as set out in
our privacy policy, which can be viewed
at shop.kelsey.co.uk/privacy-policy

* You may unsubscribe at any time

Don’t miss out – order today!

Order online at SHOP.KELSEY.CO.UK/PYJ22
Call now on 01959 543747* Quote ref: PYJ22

*HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE

“You have to find
what sparks a light in you,
so that you, in your own

way, can illuminate
the world”

OPRAH WINFREY