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Guest Blog: Everything You Need To Know About Parkrun

Been wondering what a parkrun looks like? Where do you go? What do you do? How do you sign up?

Whether you’re looking to join for the first time, or a more seasoned parkrunner that just needs your memory refreshed, Parkrun have put together this handy guide to everything you need to know.

Firstly, all you need for parkrun is your barcode and something comfortable to wear!

How do I sign up for parkrun?

Signing up for parkrun is free and easy, you sign up once, print your barcode, and then just turn up! Any location, anywhere around the world, any weekend you want.

Here’s a link to our registration page: https://www.parkrun.org.uk/register/

Next up, you just need to decide where you’re going to parkrun.

How do I find an event?

Finding your local event is really simple with our map, which you can find here.

Each event has its own course page where you’ll find:

  • Contact details of the Event Team if you have any questions
  • A map that shows the course and the start and finish areas, as well as some handy tips for getting there, including nearest bus stops and train station, as well as the event postcode
  • Details of the Volunteer Team and how you can get involved.
  • Upcoming cancellations and other parkruns nearby

Many events also have their own social media pages where you can get in touch with the team, give them a search on Facebook and Twitter.

Do I have to complete 5k?

Parkrun can be whatever you want it to be. There are ways to get involved that do not involve completing 5k, and there is no pressure to complete the whole course if you’ve started and don’t feel able to continue (although we think you’ll surprise yourself!)

You can also just head down to your local parkrun event and watch what’s going on, soak up the atmosphere and get to know your local team.

For anyone starting out on their parkrun journey, or thinking about building up to the magic 5k distance, our simple and easy walking plan Strive for Five can be found here. You can do that anywhere, any time.

There’s also the option to get involved as a volunteer.

Volunteering is super easy, loads of fun, and there’s no training or experience required, one of the event team members can just show you what to do on the day.

To volunteer just find your local event on the map and drop the team an email at the address on the course page, or via social media.

What does parkrun look like?

Parkruns are friendly, relaxed environments, where there are people of all shapes and sizes, abilities and backgrounds.  Some people will be in sports kit, some not, some people will walk and some will run, many will just be there to enjoy the morning.

So, please don’t feel any pressure.

There’s a short First Timer’s Welcome for anyone who’d like a little more information on the day.

We can’t promise a safe space to leave your belongings so please bring as little as possible. All you need is your barcode and something comfortable to wear.

What happens after parkrun?

You’ll feel fantastic!

Whether you’ve walked, jogged, ran, volunteered, or gone along to watch, you’ll have set yourself up for the rest of the weekend.

Once the results have been processed (and if you’re volunteering someone will help you with this) you’ll get a text and an email from parkrun with all the details of your participation.

Everyone has their own record on our website, where you can track your progress and see all of the parkruns you’ve been to. Just sign in online with the details you created when you registered and all the information is always there.

You can reprint your barcode from this page on the website too, as well as update your details, or change your communication preferences.

We can’t wait to welcome you to a parkrun very soon. Make sure you get in touch to tell us all about it using our Feedback from the field link here.

Practitioner Spotlight: Dani Mavi – Yoga

Background

At 21, I decided to begin my yoga journey and completed a 200 hour teacher training here in the UK, with a highly respected yoga school ‘Yoga London’, one of the most successful, largest teacher training schools in Europe.

Still eager to learn more, I then travelled to Rishikesh, India ‘The Capital of Yoga’ to study at ‘Shiva Yoga Peeth’ which is highly recommended by Yoga Alliance and top most positive rated school in Rishikesh. The intensive course of 13 hour days consisted of Cleansing, Pranayama, Meditation, Bandhas, Mudras, Teaching Practice, Anatomy and Physiology of Yoga Practice, Yoga Philosophy, Hatha Yoga/Ashtanga and Mantra Recitation. This was a life changing experience.

Photograph of Dani Mavi Yoga Instructor

I have participated in various workshops in London with guest teachers including David Swenson and Norman Blair.

Like many other teenagers, I became very stressed during GCSE and A level exams. I would revise on the floor with my back hunched over and stay there for hours at a time. My poor posture led me to having unbearable back and neck pain, along with lack of sleep due to stress.

Visiting Physiotherapists and Chiropractors, I was given stretching techniques and recommended to try yoga. I bought my first Ashtanga Yoga book at 16 and began self-practicing. At 17, I started attending yoga classes. I would recommend practicing yoga daily to feel the benefits, starting with 5-10 minutes each morning. I love being in tree pose whilst I’m brushing my teeth and holding triangle pose whilst I wait for the kettle to boil!

What is Yoga?

Developed over thousands of years, Yoga brings balance and harmony to both body and mind, through postures and breath.

How can it Help?

Yoga helps to boost the immune system, encourage relaxation and correct posture alignment. Yoga offers physical and mental health benefits for people of all ages. If you’re recovering from surgery or living with a painful condition, yoga can become an integral part of your treatment and potentially hasten healing.

Doing yoga activates the parasympathetic nervous system, which reduces the stress fight-or-flight response, thus reducing your stress levels. An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory and even IQ scores.

There are different types of yoga:

Vinyasa Yoga uses the synchronicity of breath and movement to challenge the body and mind. Blending graceful movements with strength building asanas, Vinyasa is a playful and energetic style that will tone and strengthen both your physical body and your mental resilience.

Iyengar Yoga is characterised by its precision and alignment in postures. Teachers are trained to a high level and are experienced at working with some injuries and modifying postures to your needs.

Hatha Yoga combines postures, breath control (pranayama), meditation, yogic philosophy and guided relaxation, which will help you to stretch and tone your body, whilst quietening your mind.

Ashtanga Yoga requires focus to move through the sequence, helping to still the mind and bring inner peace. The vigorous postures and focus on the breath create stamina and flexibility to the body.

Power Yoga takes yoga to a new dimension, where you feel your body worked hard with your mind focused.

Yin Yoga is a slow and deep practice, creating calm in meeting the intensity of a stretch, cultivating a healing and nourishing effect on the body, tuning in to the parasympathetic nervous system

Hot Yoga is practiced in a room which is heated to 37 degrees celcius. Hot yoga practice replicates the heat and humidity of India, where yoga originated. My favourite!

Yoga is a good way for people who don’t love weights to build upper body muscle and stronger cores, whilst improving flexibility. Improved sleep is one of the key benefits of yoga that nearly every practitioner can experience, no matter what their skill level. Studies have found that a consistent yoga practice can help improve depression and lead to significant increases in serotonin levels too. I highly recommend finding a yoga class and trying it for yourself. It’s changed my life in many ways, particularly my fitness and overall health and wellbeing. It can do the same for you too!

Guest Contributor: Sarah Banks – How I Found The Exercise That Works For Me

Sarah Banks works as an Online Business Consultant and has shared her journey to find exercise that works for her in this article.

I’ve never been a particularly active person. I’ve struggled to find the “exercise” that works for me, but I’ve always had a love for walking. Being able to enjoy exploring the countryside, meandering through forests, hills, and the coastline to see what nature had to show to me that day is so special. But, as with all good things, I never seemed to have the time to walk as often as I’d like.

Then I had a bright idea. As a businesswoman I was getting frustrated with traditional methods of networking and finding that “zoom fatigue” is a very real thing, I was looking for alternatives. That’s when I decided to combine my love for walking with networking. Having 1-2-1 walks with fellow self-employed business owners and freelancers then led to me starting a regular ‘netwalking’ club, where we walk for around an hour discussing our businesses, opportunities, and goals for the years ahead rounded up with a coffee and a chat. I find netwalking a great way to find new business owners to connect with to share the successes and challenges of working for yourself, all while getting some of the many benefits of walking in nature which include reducing stress and depression, lowering blood pressure, and helping you to think more clearly.

I learned that exercise doesn’t have to feel like exercise

I find being around nature is beneficial to my mental health, so I wanted to find new ways to get out and about in the countryside while fitting in some additional exercise. Although I lack in ability, I have always been a keen sea swimmer, it’s just so invigorating floating in the cold water!

I’d had a little dip here and there in local rivers but in April 2021 I decided I wanted to do more and so I went along to my first open water swim at my local water sports centre. They have two lakes there dedicated to swimming with courses set out so you can track how far you've swum. I'm pushing myself to complete the Lake 1 course twice or to swim Lake 2 and Lake 1, which are approximately 1 km per swim! For someone with little open swimming skill and who is, self-admittedly, unfit, it’s quite the challenge.

To enable this, I’ve changed my working hours to put aside Friday mornings to swim there weekly, which I’ve been doing since April and I’m planning to continue right the way through winter (although you can be sure that I won’t be in the water for long when it snows!)

The benefits of open water swimming

According to Open Water Swimming England, there are four key health benefits to this activity, so maybe I can persuade you to give it a go as I explain what they are.

Better sleep.
Many of us experience insomnia and difficulties getting off to sleep each night. Open water swimming helps your body to naturally increase levels of prolactin, a hormone that promotes REM sleep so you can doze off more easily.

Boosted immune system.
If you’re looking for ways to give your immune system a natural boost, open water swimming in colder water (i.e., in UK waters!) can reduce the over-production of some hormones in our bodies that can impair our immunity thus enabling it to be better at warding off infection.

Preventing long-term health conditions.
Chronic illness is something that can strike any of us at any time, often without warning. Open water swimming can reduce the chances of developing these conditions by making your body’s internal systems more efficient and effective as the cold water improves circulation. It also means if you are chronically ill, swimming in open waters can help you manage your symptoms and illness too.

Increased happiness.
For me it was boosting my mental health that was the main driver for starting open water swimming. On my first swim my anxiety was around 8/9 out of 10 and when I got out of the water it had dropped to just 2/3. This isn’t surprising as open water swimming has been shown to increase thyroid stimulating hormones by more than 50%, this leads to improved mood and increased happiness but can also help with regulating weight, body temperature and muscle strength too.

Not content with getting more active in 2 sports this year, I decided to throw in a 3rd challenge

As I was rapidly approaching my 40th Birthday I wanted to really get out of my comfort zone, and I did just that by trying Aerial Yoga! I have practised yoga for around 10 years (although not since 2020 when in-person classes stopped) and I figured that if I could do yoga how hard could aerial be!

I went along to my first class terrified but came out impressed with myself and the things I could get my body to do. 5 weeks on and I made it to every class, discovered muscles I have never had before and feel stronger. I have now signed up for another 5 weeks in September and am really excited about strengthening my core and upper body as I develop my skills further.

The benefits of regular exercise and spending time in nature are so good that it is important to try to make time to do this but finding that time can be hard when you have a family and are running a business. I have managed to flex my working day to work later/earlier so that I can fit my exercise in when the kids are at school or by taking them along with me at weekends when we head off for family walks.

You are never too old to try out new sports and types of exercise as even if like me there was very little you enjoyed in the past, you may find that something new will change your mind.

The Importance Of Fitness

Being active can bring many benefits to our health and wellbeing, but many people still struggle to make it work for them; trying to fit it into their busy schedules, being consistent and to find something they truly enjoy.

We take a look at the importance of fitness and how being active impacts both our physical and mental health and wellbeing, as well as the steps we can all take, to make fitness work for us as individuals.

The Physical Health Benefits

Physical activity is a great way to improve cardiovascular and musculoskeletal health - to strengthen both the heart and skeletal muscles, to boost circulation, to provide nourishment throughout the body and to increase our stamina and endurance. Engaging in activities such as running, swimming, cycling and circuit training will help enhance muscle tone, bone density, range of movement and flexibility.

But exercise doesn’t have to be a full-on, intense cardio session every time, where you’re left feeling exhausted. Even elevating your heart rate moderately for 30 minutes a day with a brisk walk, is enough to bring about noticeable improvements to our fitness.

Key indicators for improved physical health and fitness are being able to work more intensively and for longer periods, being able to breathe deeper and recover quicker and having a lower resting heart rate.

The Mental Health Benefits

Being physically active doesn’t just bring about physical health benefits, it’s also good for the mind - an excellent way to stay physically and mentally fit. Exercise releases endorphins, or ‘happy hormones’, which help to boost our mood and to alleviate stress. The mind-body connection is the very foundation of yoga for example - by focusing on the breath, you enter into a calm or even meditative state, whilst engaging in physical poses (asanas), enjoying both physical and mental benefits.

Exercising outdoors in nature is another way to enhance our mental health through physical activity. Going for a long walk and taking in the views and hopefully some sunshine, can help us switch off from the everyday stresses and ground our emotions.

So how can you incorporate more activity into your life, or discover activities that work for you, to improve your overall physical and mental fitness? We take a look at some key pointers on the next page.

Make it Work for You

Get more active - everyday activities count. A great example of this is the widely recognised goal of 10,000 steps a day. Walk instead of drive. Use the stairs, instead of the lift. Get off public transport one or two stops earlier. Incorporate a walk into your day at lunchtime or after dinner. Make exercise part of your daily routine and keep that routine active.

Exercise regularly - to make visible and lasting gains in your health and fitness, you need to be consistent. Exercising to a schedule and incorporating a level of flexibility, whatever that looks like for you, is key to making positive progress. Finding a way to fit exercise around your work, family and social life isn’t always easy, so why not try and combine exercise with family time or catching up with friends.

Mix it Up - keep it interesting by doing a variety of exercises and activities. Doing a combination of LISS (low intensity steady state) such as running, cycling, swimming, brisk walking that are lower intensity for 45-60 minutes at a time at least twice a week, alongside HiiT (high intensity interval training) like short, intense circuit training sometimes including weights for up to 30 minutes twice a week, with a mobility and stretch activity such as yoga or Pilates for between 30 to 90 minutes at least once a week, will give you variety of exercise and intensity, as well as a comprehensive workout routine.

Crunch the Data - get to know your stats - what they are now and what do you want them to realistically be. This needn’t be overwhelming. Buying a set of digital bathroom scales and a health and activity tracker such as a FitBit or an Apple Watch will give you the insights you need. For example, how much do you weigh? How tall are you? What is your BMI? What is your hip to waist ratio? What is your muscle mass and body fat percentages? What are your activity levels like? What should your daily calorie intake be? What are your daily nutrition macros - your proportion of protein, fat and carbohydrates? How much activity should you do everyday? What sort of exercises and activities will suit you best? Understanding all of these elements of your body and health, will give you a clear idea of where you are and what you need to do, to achieve better health and fitness.

Nutrition - as the sayings go ‘you are what you eat’ and ‘you can’t out exercise a bad diet’. Speaking with a Nutritionist will help you understand your current health and eating habits, your relationship with food and triggers to any bad habits, the foods you should avoid and include, working with any specific dietary requirements, clearly defining your calorie intake and food group macros. Good nutrition will provide your body with the building blocks it needs to stay healthy.

Therapy in Focus – Yoga

Exercise and relax both the body and the mind

What is Yoga?

By controlling the breath through a series of rhythmical movements, yoga gently encourages you to rediscover the mind-body connect. Yoga helps to keep the body in balance by using your own body weight to keep muscles and joints supple, by creating space through the spine using gentle stretches, thereby improving overall strength, posture and function. Using the breath as a way to ease into these movements and postures introduces a meditative element and helps calm the mind.

How Can Yoga Help?

Yoga is great for building both strength and flexibility; for increasing mental clarity and focus, promoting health and wellbeing overall.

Yoga can help with:
 

  • Mental fatigue or calming a busy mind
  • Muscle tension and tightness
  • Joint pain and discomfort
  • Stress
  • Insomnia
  • Headaches and migraines
  • Digestive conditions
  • Posture

What Does Yoga Involve?

There are many different forms of yoga which means it’s suitable for all age groups and fitness levels.

Prior to your yoga class, your Instructor will discretely discuss any health conditions and symptoms as appropriate, as well as your overall health and wellbeing goals.

Each class begins and ends with a short period of relaxation to calm the mind. Your Instructor will then lead you through a series of movements, postures and relaxation techniques, always focusing on the use of the breath. Variations of these movements and postures may be given depending on your flexibility and capability.

On-site yoga classes available before work, during lunchtime or after work.
Available as 1-2-1 sessions or classes of up to 15 people.

Online yoga classes are also available through our Partner Providers, Fiit.

WANT TO BOOK A YOGA SESSION

CLICK HERE TO FIND OUT MORE DETAILS

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

Therapy in Focus – Nutrition

You are what you eat

What is Nutrition?

Optimal nutrition is the foundation to overall good health and wellbeing. We help you achieve nutritional balance and variety, specific to your needs. By ensuring you eat the right food groups and in the correct proportions, in relation to any health concerns, you will have the essential vitamins and minerals you need to achieve overall balance and good health.

How Can Nutritional Guidance Help?

Good health is all about looking at your current health, your lifestyle and your health and wellbeing goals and addressing any imbalances. Where there is a specific issue, it’s important to identify and treat the cause, rather than the symptoms.

Balanced nutrition is an ideal way of managing overall health, as well as conditions such as:

  • diabetes
  • obesity
  • blood pressure
  • energy levels
  • brain fog
  • hormone imbalances
  • menopause
  • PMS
  • fertility
  • pregnancy
  • skin issues
  • digestive disorders
  • bone and joint health
  • autoimmune conditions
  • and so much more

What Does Nutritional Guidance Involve?

Nutritional Guidance starts with:

  • Base Level Health Assessments – blood work, diet, lifestyle and fitness, health conditions and symptoms, overall health goals
  • Review of Allergies/Intolerances – trigger foods, food groups and food combinations
  • Nutrition Plans – foods to include and avoid, advice on macros, vitamins and minerals, portion size, eating frequency, meal plan and shopping list
  • Guidance and Support – regular check-ins and contact to keep you on track and to answer any questions you may have

Nutritional advice can be delivered as:
 

  • 1-2-1’s
  • Groups
  • Online Webinars
  • or Lunch and Learns
  • with supporting documentation as appropriate

WANT TO BOOK A NUTRITION APPOINTMENT

CLICK HERE TO FIND OUT MORE

(Corporate Enquiries Only)

Please always seek medical advice before engaging in any form of treatment or rehab.

If you have any questions or feedback about this article, please send them to enquiries@bodymechanics.co.uk

What You Don’t Know About Exercise And The Brain

This article first appeared as a blog on https://fiit.tv/

The mood-boosting benefits of regular exercise are often overshadowed by the physical gains. Most people work out to get in shape. To lose weight, build muscle or improve their athletic performance.

But when motivation wavers, it’s the mental rewards of regular exercise that encourage us to get back on the mat. Even the smallest improvements in our training patterns increase our sensitivity to dopamine receptors. So each workout becomes more of an accomplishment. A way to release stress and flood ourselves with feel good hormones.

At Fiit, we want to highlight the many ways in which exercise — of any kind — can improve mental wellbeing. And why it can be a constant source of motivation for everyone.

“Exercise is associated with a lower mental health burden across the globe, irrespective of age, race, gender, household income and education level.”

~ Dr Adam Chekroud, Assistant Professor of Psychiatry at Yale University.

1. Manage Stress

In The Real Happy Pill, Dr. Anders Hansen describes exercise as one of the most effective ways to alleviate stress and anxiety, and improve mood levels.

“Modern neuroscience has shown that maybe the most important thing we can do for our brain — and therefore ourselves — is to be physically active.”

~ Anders Hansen

That doesn’t mean you have to go cardio crazy. A HIIT class is an excellent outlet for stress (especially if Jamie Ray’s got a say in it). But any dynamic movement will help you produce endorphins and enkephalins. And everything seems much more manageable once you’re fuelled with those coveted ‘happy hormones.’

Over the past few years, evidence has mounted suggesting Yoga is a ‘low risk, high yield’ approach to improving overall health. By lowering the heart rate and blood pressure as well as improving respiration, Yoga completely changes the way we respond to stress.

Combine it with breathwork and you’ll learn to retrain your nervous system. Find out more about the benefits of breathwork here.

Our solution: Whatever form of exercise you choose, make it regular. Work out 3+ times a week (easy to fit in with 25 minute classes) to experience long-term positive changes. And breathe deep

2. Treat Depression

Many GPs now prescribe exercise as a treatment for depression, on its own or alongside other therapies. It can help manage symptoms but, more importantly, it can prevent them.

Often described as a ‘wonder drug,’ exercise improves blood supply and neuron signalling, growth and connections. It therefore has a direct and immediate impact on the brain.

According to the World Health Organization (WHO), more than 300 million people suffer from depression, globally. We believe exercise has the power to significantly reduce that number (with zero side effects).

Our solution: Researchers suggest as little as one hour a week of dynamic exercise can make the difference. Of course, the more you work out, the fitter you’ll be, but the mental benefits yield pretty quickly. Gamifying workouts has also been proven to increase both motivation and mental wellbeing. So naturally, we’re working on this. Watch this space.

3. Protect Your Memory

The good news is, the brain fog that often comes with age can be prevented. The University of British Columbia recently conducted a study which proves aerobic exercise boosts the size of the hippocampus (a part of the brain responsible for verbal memory and learning).

That means cardio training protects you from developing dementia, as well as depression, anxiety and stress.

Our solution: 120 minutes of high-intensity training a week. That’s just two Fiit sessions every 7 days.

“To keep the body in good health is a duty. Otherwise we shall not be able to keep our mind strong and clear.”

~ Buddha

Now more than ever, we need to make mental health a priority. And in our experience, a strong mind leads to a healthy body. Make a small change today and you’ll soon feel the benefits.

Let’s Talk About Men’s Health

Talking about Men’s Health is something we think needs to be encouraged and done more often.

We have featured stories from some of our about what causes them stress, how they manage that stress and their overall health and wellbeing.

We also polled you, our clients, to see how you manage your own health and wellbeing and the results of this are summarised in this article. Thank you to all those who completed the survey or shared their stories with us.

Key Stats

Age of respondents

All respondents were aged between 25 and 64 years old with the following breakdown.

  • 28.6% were 25 - 34 years old
  • 28.6% were 35 - 44 years old
  • 28.6% were 45 - 54 years old
  • 14.3% were 55 - 64 years old

50% were parents with over half having children under 11.

Most were in professional occupations or self-employed

Pressures on Men

We asked all respondents what they thought the biggest pressures were on men and the majority cited balancing family, life and work, mental health and work stress as the main pressures.

Stereotypes and the perception that men shouldn't show weakness also came high up on the list of pressures.

 

"The expectation to be the bread winner and enjoy manly pursuits (pub etc.), however it is better to have time away with your thoughts and talk about what's going on in your head."

 

Unsurprisingly the pandemic and uncertainty around employment also featured strongly in the responses we received.

Coping Strategies

Sport featured strongly as a way to cope with these pressures with a range of sports:

  • 71.4% Cycling
  • 28.6% Martial Arts
  • 28.6% Running
  • 14.3% Swimming

However, we also saw Yoga feature for a small number of people too.

Alongside sport, a range of hobbies were also mentioned including reading, travel, baking, music, movies and gaming.

The changing perception of masculinity

The stereotypical role of the male is changing, it is great that mental health is recognised and talked about more for men, however there is still a long way to go, here are some of the responses we received about the perception of masculinity.

 

"I think the modern world has just increased expectations of all genders to be able to do everything and achieve everything."

 

"It's starting to change, and thankfully. Masculinity (as well as femininity) in its 'traditional' terms should be eradicated. We're all human, and should do as we feel, not as some norms prescribe."

Overall Health

Given the age range of our respondents, we are unsurprised that many of you highlighted that you manage some form of physical or mental issue.

42.9% of you have a mental health condition - it is great that so many of you are able to share this and is a sign again of the way that the perception of masculinity is changing, however we hope that this number will drop as this is talked about more and you are able to gain the support you need.

With so many of you taking part in sports, finding that 57.1% of you have muscular/skeletal conditions was to be expected as although exercise is great for us some types of exercise can put additional pressure on our joints. This is where nutrition and other activities are important to support your body, particularly as you get older.

 

For me, physical exercise is an essential part of keeping my mental health as well as my physical health

Nutrition

We all know that diet as well as exercise is important to us and we were surprised to find that only 33.3% of you were getting your '5 a day'. A healthy diet is so important and how we fuel our body will have an effect on our overall health and wellbeing.

Alongside this, drinking enough water is also important and we were pleased that 66.7% of you were drinking over 2 litres a day.

There are strong links between diet, energy levels and mental health, so reviewing your dietary habits is a great stip to finding ways to cope with the day to day stresses we all face.

Health & Wellbeing Aims

Ending positively it is great to see so many of you have really focused aims for your health and wellbeing moving forward.

These included:

  • Remaining active in retirement
  • Taking care of your body and mind
  • Overall fitness improvement
  • Improving mental health

In conclusion

It was evident from the survey that everyone has some form of stress in their life, which has the potential to become a negative influence, if it's not managed appropriately

However, despite this potential, all respondents associated building resilience with focusing on physical activity to maintain good mental health.

It's encouraging that the connection between the mind and the body is being actively recognised and that social pressures are being managed through nutrition, exercise, and social interaction, to achieve a sense of balance.

All respondents felt that some of the conventional stereotypes of masculinity - of being the breadwinner, of being strong, not showing emotion, and carrying on' - were still issues, but hopefully, by continuing to talk about this and by masculinity taking on multiple forms, these pressures can be reduced.

Guest Blog: Do you ever promise not to interrupt? Have you ever been listened to without being interrupted?!

Ruth McCarthy and Laura Williams, who are both colleagues and mother and daughter, on how the simple, powerful promise not to interrupt can transform communication, build trust and make a huge difference to people’s lives.

Who do you know who is a really good listener? What difference does it make to you if somebody allows you to finish your thought rather than interrupting you with their advice, information, unasked-for ideas? Listening to ignite thinking, rather than listening to reply and interrupt, makes a huge difference to how we experience each other.

The world we live in has become increasingly interruptive. Whether we are being interrupted by each other, by our own tech devices, by social media, by email, or Zoom calls, we rarely get more than a few seconds before something breaks into our thinking pattern. How can we expect to communicate with each other properly, or to think well, under these conditions?

Ruth says:

A great Thinking Environment starts with Attention. Listening well is the only way to really hear what somebody else is thinking and feeling, and listening without interruption actively improves communication and connection on both sides of any interaction or relationship. When people ask what I do, I say ‘I show people how to listen, and then we discover exactly how much and why that helps people to think’.

Because the quality of our thinking depends to a remarkable degree on the quality of attention that we are getting from the person with whom we are thinking.

When I read Nancy Kline’s first book Time to Think in 2007 it was a revelation. It crystallised so much that I felt about how poorly we communicate what we really mean. It all comes down to our listening.

Turn off the Advice

The world we live in actively rewards the advisors and the ‘experts’. We get paid for giving advice. In fact we compete with each other and in groups to be the first to give an answer. It means it's very hard to resist the impulse to come in on somebody else’s thinking. Especially as a mother.

Turn up the Listening

So learning how to turn off the advising instinct and ramp up the listening has been transformational for me as a parent. Understanding that my daughters can be 100% equal to me as thinkers (because they each have a brain, and each is fully equipped to think) was a huge breakthrough. Dialling down the anxiety, feeling more ease in the moment, trying to be a thinking partner rather than an anxious mother - it has made such a difference. My only regret has been not finding my way to it sooner!

Laura says:

I will always remember my first experience of a Thinking Environment. I was on the sofa at home, aged 25, trying to figure out where I was going wrong in my career and why I wasn’t happy. My mother just listened as I poured out all my thinking, my experiences to date - and after a little while, I started to see things differently, to make new connections - understanding myself and the jobs I’d done differently, seeing what was missing.

Keep Listening

And Ruth just kept listening, giving me attention that helped me to keep going, no judgement, no advice - she was training with Nancy at the time. After a while I said ‘What is this - this feels so different!’ and she explained a bit about the Thinking Environment. I was fascinated, and within 4 years I’d qualified with Nancy too and started my business to teach others and spread the word about this amazing ‘way of being’. The Thinking Environment and the Components which create it are such a dependable way to communicate, with loved ones, friends, colleagues - it’s foolproof. It’s changed my life, my relationships and given me the gift of a framework for independent thinking that I can now pass on to my children.

It all starts with Attention.

If we promise not to interrupt each other and listen with interest to where the person is going in their thinking, we communicate on a whole new level. We show respect. We are creating equality in the relationship. We hope you can try it too.

The leadership and training organisation Time to Think, of which we are both Faculty members, offers an increasing number of different ways in which to address cultural communications, which include professional development courses and programmes for individuals and for groups. You can read more here:

Ruth’s website: www.thinkitthrough.co.uk.

Laura’s website: www.thethinkingwell.co.uk

Try this at home!

Next time someone needs to solve a problem, suggest that you will listen to them, without interruption, while they think it through. Suggest five minutes. Start them off by asking “What do you want to think about, and what are your thoughts?” and then sit back and relax and listen. Keep your eyes on their eyes in a relaxed way.

No matter how drivingly interested you are and no matter how much you think you can add value, see what happens for the Thinker because you didn’t. Don’t jump into their silences or try to solve anything. If they really get stuck, you can just ask them ‘What more do you think?’ and, most likely, watch their thinking take off again.

If you want to know more, here is an excerpt from “The Promise that Changes Everything: I Won’t Interrupt You” by Nancy Kline, the full book can be purchased here.

Samaritans Guest Blog: The Life Saving Importance Of Small Talk

Article written by Samaritans

Whether you love to chit-chat or would rather avoid a conversation with someone you don’t know – a few words, however small, can make a huge difference to someone who may be struggling. It may even help save their life. Here’s what you need to know about Samaritans’ Small Talk Saves Lives campaign, which is relaunching in August as the nation prepares to readjust to life following pandemic restrictions, and why it’s so important we look out for one another.

Samaritans has worked in partnership with Network Rail and the wider rail industry for over 10 years to reduce suicides on the railways and support those affected by them.

The charity delivers suicide prevention training to rail staff and British Transport Police – giving more than 22,000 staff the confidence and skills to be able to help someone in need. While the training is designed for the rail industry, the central idea of using small talk to interrupt a person’s suicidal thoughts is simple yet effective - something everyone can do and can be used across a range of scenarios.

Jason Alexandre, Samaritans’ Network Rail training officer, explains more:

“It’s my role to provide people with the tools and confidence to be able to recognise someone who might need help and know how to approach them by starting up a simple conversation to get them to safety.

“Any intervention is better than none and it’s using skills they already have, in simply having a conversation that could potentially help save a life.”

Shona Gibbs, Samaritans’ Senior Project Manager for the Network Rail partnership, further elaborates:

“Research showed that the public could also have a big part to play in making interventions and saving lives. Small Talk Saves Lives aims to empower the public to trust their instincts if they think someone is vulnerable and recognise that they already have all it takes to save a life – just a little bit of small talk is enough to interrupt their suicidal thoughts and may be the help they need.”

Jason continues: “The pandemic has added to the pressures people face this year and it's shown just how important it is for us to support each other and provide a listening ear to those who may have been struggling - you too could help be there for someone and potentially save a life.

“At Samaritans, we are concerned for the long-term implications of the pandemic, particularly as the links between recessions, unemployment and suicide risk are well known – so support in these times is essential. As restrictions ease and people may be feeling anxious, it's so important we look after our mental health and others by checking in and encouraging people to reach out for support, whether it's with a friend, a colleague, or a confidential helpline like Samaritans. No matter what you're going through, Samaritans volunteers are available 25 hours a day, 365 days a year. Call on 116 123 or email jo@samaritans.org"

How to approach someone at risk in public

How people act when they are struggling to cope is different for everyone. Common signs include looking distant, withdrawn, or upset or in an isolated spot.

Think SAM

START the conversation - Small talk is a great start. You can ask them if they are okay, comment on the weather, introduce yourself and encourage them to talk. There may be some silences before they respond, but just try to be yourself.

ALERT others - You don’t have to manage this alone. If you’re at a train station, get the attention of a member of staff, ask a passer-by to alert someone or call the police. Ask the person if there’s someone you can call for them.

MOVE them to safety - Encourage them to sit down somewhere safe and quiet, you can suggest a hot drink. You could mention sources of help, including Samaritans and their GP, as well as friends and family.

What to say

You might be worried that you’ll make things worse, but there’s no evidence to suggest that you will.

There’s no right or wrong way to approach someone. Trust your instincts and remember that you chat with people every day. You may still be helping even if you don’t get a response right away. Simply talking to someone and interrupting their thoughts may be all it takes to encourage them to reach out for support.

Use simple questions such as ‘It’s a warm evening isn’t it?’, ‘What’s your name?’ or ‘Do you need any help?’

If the situation is an emergency or if you don’t feel it’s safe to make an approach, call 999 – don’t make physical contact.

Looking after yourself

Your help can make a huge difference, but it might impact you too. You might feel emotional afterwards and you might what to talk about what’s happened.

Anyone can contact Samaritans, free, any time from any phone on 116 123, even a mobile without credit. This number won’t show up on your phone bill.

Or you can email jo@samaritans.org or visit www.samaritans.org