๐ŸŽ„ Happy Holidays 2025 from the Impact Team! ๐Ÿฅณ

What a Year! A Message from Deanne Clark, CEO

As 2025 draws to a close, what a turbulent year itโ€™s been on both a national and global scale. With so many things feeling outside our control, itโ€™s more important than ever to remember that we do have the power and the option to help ourselves manage our responses to challenging situations.

We all have the means to rebalance, build resilience, and learn to manage our minds. It can start with something as simple as learning how to breathe for calm.

A cartoon image of a snowy village

๐Ÿง˜ Try This Calming Breath Practice:

Take a moment right now. Place one hand on your chest and one on your stomach.

  1. Breathe in slowly through your nose for a count of 4, letting your stomach rise (not your chest!).
  2. Hold your breath gently for a count of 2.
  3. Exhale slowly through your mouth for a count of 6, feeling your stomach flatten.
  4. Repeat this three or four times. You should feel a wonderful sense of calm start to wash over you!

Blending Contracts and Building New Friendships! ๐Ÿ‘‹

Itโ€™s been a challenging but exhilarating year as we’ve worked to blend our two contracts from Central Bedfordshire and Hertfordshire into our online courses. We were absolutely thrilled to secure the new 2025-26 contract in Hertfordshire!

Weโ€™ve had the pleasure of meeting so many new peopleโ€”our wonderful new learners, great professionals, and the brilliant Step2Skills team. We want to send a huge shout-out and thank you for your patience, support, and encouragement as we’ve navigated this new chapter.

And of course, it’s been just wonderful to continue our work with the amazing BESA team in Central Bedfordshire and Bedford Borough. They are a truly dependable, friendly, and skilled group, and we love working alongside them!

We also want to give a massive thank you to all our new friends and colleagues who have been referring learners to our courses; your support is invaluable!

Podcast Fun & Festive Closures ๐ŸŽ™๏ธ

The Impact team is having the best time putting together our brand-new podcast series, which will be available soon!

Anyone who knows Jackie and me (Deanne) will understand that much laughter and fun has been had during recording, which has caused a slight delay in the releaseโ€”but in the best possible way! The Impact Mind Management Matters series will be hitting your inbox and socials very soon, so keep an eye out!

Just a reminder about our festive break: Impact will close on Friday, 19th December, and reopen on Monday, 5th January 2026!

๐ŸŒŸ Star Referrer Recognition: Ronald Wicks

We couldn’t educate and support the many learners who enrol on our courses without the hard work and engagement of the outstanding professionals who continue to refer people. Thank you for your commitment to Impact and to those you are supporting. 

This is a special thank-you and heartfelt recognition of Ronald Wicks, Health Work Coach at the Bedford Job Centre, who has earned our inaugural Star Referrer status for Term 1 (August โ€“ December 2025).

Ronald has referred over 30 learners to Impact during this periodโ€”a remarkable achievement in quantity. However, the true impact of his work lies in the quality of his engagement.

Many of the learners we have had the pleasure of working with have spoken generously and affectionately about their interactions with Ronald. They consistently highlight his patience, understanding, and genuine empathy.

This compassionate support has been vital for those struggling with their mental health, enabling them to feel secure enough to take the crucial step of seeking support and gaining the essential skills needed to manage their well-being better. Ultimately, this foundational work empowers them to feel ready to pursue meaningful employment or further education.

Ronald Wicks is a true partner in our mission, embodying the dedication required to move learners forward.

Last Chance to Join Us in 2025! ๐Ÿ—“๏ธ

We have one incredible course left for 2025! Why not join us for our Mind Time evening course?

Get ready for the family, friends, fun, and festivitiesโ€”whatever they may bringโ€”by learning how to manage your mind, regulate your emotions, and enjoy it all with a new approach.

Looking ahead, our course calendar is now full for the first three months of 2026. Why not start the new year knowing that you have secured a place on one of the many options available to set yourself up for a brilliant year!

Thank you for being part of the Impact community this year, and wishing you and yours a peaceful and very happy festive season!

Just a reminder about our festive break: Impact will close on Friday, 19th December, and reopen on Monday, 5th January 2026!

Best wishes,

Deanne Clark, CEO

The Crisis of Mismanagement: Why Meta-Management is the Only Way to Combat the UK’s Workforce Mental Health Epidemic

A comic book style image showing the primary statistics from the article about meta management

In a world increasingly dominated by Artificial Intelligence (AI) and facing intense economic uncertainty, our human capital is the only true differentiator we have left. Yet we consistently treat our workforce not as assets to be nurtured and developed, but merely as resources to be coordinated.

This approach has led to a national crisis. At our organisation, Impact Mental Health, we work daily with individuals desperate to re-enter the labour market, many of whom come to us with a worrying shared history: long-term absenteeism driven by stress, anxiety, and clinical depression. These devastating issues are often, and tragically, traceable to one root cause: poor management, mismanagement, and managers who are insufficiently trained, making poor decisions without the knowledge, training, or experience required to support their employees genuinely.

The Delegating Dilemma: Process vs. Purpose

I am not suggesting we stop delegating; that would negate the very purpose of having a workforce. But we must be acutely aware that there are two fundamentally different types of delegation, and one is rapidly replacing the other:

The Wrong Delegation (The Coordinator)

Tasks are passed on to lighten the managerโ€™s own workload (easement), often without adequate context, support, or training.

Outcome: Employee feels overwhelmed, under-resourced, and fundamentally unvalued.

The Right Delegation (The Coach)

Tasks are intentional stretch assignments that build capacity, skills, and confidence and contribute to the employee’s career development.

Outcome: Employee feels empowered, skilled, and motivated.

When delegation is thoughtless, it creates crippling stress. When it is purposeful and supported? When it is an act of coaching, it builds the mental resilience our workforce desperately needs.

The UK’s Human Cost: A Call for Meta-Management

The stakes are higher than ever, and the numbers illustrate the urgent need for a change in management philosophy:

  1. The Retention Crisis: The average staff turnover rate for UK workers is currently 34% to 35% [Source: CIPD/Vestd Workforce Statistics]. The cost of replacing a single mid-level employee is upwards of ยฃ30,000 [Source: Oxford Economics/Ballards LLP Cost of Staff Turnover Reports]. We are literally haemorrhaging capital by failing to invest in the human element of our business.
  2. The Youth Mental Health Emergency: Adults aged 16 to 29 are the most likely age group to experience depressive symptoms, with 26% reporting moderate to severe symptoms [Source: Office for National Statistics (ONS) Adult Psychiatric Morbidity Survey/Quarterly Data]. Furthermore, 35% of 18-to-24-year-olds in employment report needing to take time off work due to poor mental health or stress [Source: YoungMinds/Mental Health Foundation Data]. These are not weak individuals; they are a vulnerable workforce seeking leadership that is equipped to manage the human system.

This is why we must embrace Meta-Management (MM).

Meta-Management is the transcendental shift from coldly coordinating people as numbers to actively building and valuing them as individuals. It recognises that to secure high, sustainable performance in a turbulent world, managers must master the art of psychological fortitude. MM managers are fortitude architects, not comfort providers. They understand that resilience is not an inherent trait, but a skill developed through psychological safety and consistent, purposeful coaching.

The shift to human-centric leadership is often met with the critique that it promotes a ‘soft society’. This view fundamentally misunderstands MM. MM is a high-performance, high-resilience framework. Capacity Coaching is the antithesis of coddling; it is a challenging process designed to build autonomous, high-agency problem-solvers. The MM leader equips people with the emotional intelligence and self-awareness necessary to sustain peak performance through continuous turbulence.

If you are a leader, your next investment shouldn’t be another piece of software, but in developing the empathic, coaching, and decision-making skills of your middle managers. Research shows that 94% of employees would stay longer if their company invested in their learning and development [Source: LinkedIn Workplace Learning Report]. The art of management must be restoredโ€”because the financial and human cost of losing it is simply too high.

Ask yourself: Are your managers delegating tasks, or are they coaching capacity?

The future of your workforce, and its health, depends on the answer.

Five Suggestions To Build Mental Resilience

The Vicious Cycle: Waiting to be Fixed. Here are a few suggestions for helping to build mental resilience.

A comic book style graphic illustrating ways to build mental resilience

We all want better mental health. But hereโ€™s the tough question: If you want to feel different, are you willing to do different? ๐Ÿค”

It’s incredibly easy to slip into the mindset that the NHS or our wider healthcare system should be the ones to “fix” us. We expect a referral to magically resolve the issues that have accumulated over months or years.

The stark reality is that services are stretched. While 91.9% of referrals for NHS Talking Therapies (IAPT) resulted in treatment starting within 6 weeks in a recent period, many individuals still face long waits for specialist care, particularly in areas such as children and young people’s services. Your urgent need is facing a system-wide backlog.

Stop Waiting. Start Doing. ๐Ÿ›‘

While you wait for (or alongside) professional support, there is so much you can control. Your wellbeing is an active daily choice.

Here are five free suggestions to return to the basics that build mental resilience:

  1. Fuel and Move: Ditch the ultra-processed diet whenever possible and find ways to move your body every day. A quick walk or stretch is a biological mood booster.
  2. Community & Nature: Get outside. Even 15 minutes in a park helps. Call a friend. Connection and nature are two of our most powerful natural supports.
  3. The Magic of Breath: Learn box breathing (4 seconds in, 4 hold, 4 out, 4 hold). Itโ€™s an instant, on-demand calm switch that regulates your nervous system, anytime, anywhere.
  4. Embrace Play: What did you love doing as a child? Find a hobbyโ€”painting, music, gardening, sportโ€”that lets you lose yourself in the process, not the outcome.
  5. Sleep is Your Superpower: Prioritise an hour of screen-free winding down before bed. Quality sleep is when your brain repairs and resets.

Your mental health journey doesn’t start when you get an appointment. It begins when you decide to take a single, different action today.

What one small change can you commit to this week? Let me know in the comments below!

Mind Management Matters Podcast

We have an exciting update on how weโ€™re continuing to evolve and enhance the support we offer for your mental wellbeing journey. Our Mental Health & Wellbeing Podcast is coming soon.

Weโ€™ve loved connecting with many of you during our monthly Feel Good Friday (FGF) sessions. They were created with the best intentions for connection and community. Still, after careful review, we’ve realised that a fixed, monthly time slot is no longer the most effective or accessible way to reach our whole community. For many of you, juggling work, study, and other responsibilities, the live format became a scheduling challenge rather than a simple support tool.

Moving Forward: Introducing “Mind Management Matters”

To ensure that everyone in our Impact community has access to high-impact, flexible, and sustainable wellbeing resources, we are making a strategic shift. We will be discontinuing the live Feel Good Friday sessions on the last Friday of the month, effective immediately.

In its place, we are thrilled to launch “Mind Management Matters,” a brand-new digital learning initiative that fits seamlessly into your life!

This new model is all about high-quality, on-demand support that builds lasting resilience:

  1. ๐ŸŽง The Podcast Series: We are launching a regular podcast featuring expert tips, practical strategies, and easy-to-digest learning on key topics like stress, focus, and overwhelm. You can listen whenever and wherever works for youโ€”during a commute, a walk, or quiet time.
  2. ๐Ÿง  Bite-Sized Learning: Every podcast episode will be linked to a concise, 5โ€“10-minute practical resource. Think short video demonstrations, quick PDF guides, or actionable breathing exercises that immediately convert listening into active skill-building.

This shift allows us to move away from a temporary fix to a continuous, self-paced model. Our goal is to empower you to practice mind management consistently, a scientifically proven approach that is the most effective way to build sustainable, positive habits. This way, your wellbeing journey is entirely in your hands, without the pressure of a fixed appointment.

We are incredibly excited about this new chapter and look forward to sharing our first Mind Management Matters resources with you very soon!

Finding Your Anchor: Simple Habits to Manage Stress, Anxiety, and Overwhelm on World Mental Health Day

Today, October 10th, marks World Mental Health Dayโ€”a vital moment to pause, reflect, and reaffirm that mental health is as crucial as physical health. In a world defined by relentless news cycles, digital demands, and global uncertainty, stress, anxiety, and overwhelm have become near-universal experiences.

A cartoon illustraton showing a brain with an anchor bringing calm on World Mental Health Day

The good news is that managing these feelings doesn’t require overhauling your entire life. It starts with small, consistent habits that bring you back to a place of stability and calm.

The Modern Overload: Recognising Today’s Stressors

To manage our mental health, we must first recognise the unique pressures of modern life that are contributing to the pervasive sense of overwhelm.

In and Out of Work:

  • “Always On” Culture: The blurring of work and personal boundaries due to remote access and constant connectivity means many people struggle to switch off. The expectation of immediate responses fuels stress.
  • Job Insecurity and High Demands: Economic volatility and increasing workloads create a persistent, low-level anxiety about performance and job stability.
  • Financial Pressures: Nationally and globally, the rising cost of living, inflation, and stagnant wages are top stressors, leading to chronic anxiety about the future and making ends meet.

National and Global Concerns:

  • Constant Crisis News: Whether it’s political instability, environmental emergencies, or international conflicts, the 24/7 news cycle keeps us tethered to a feeling of global distress, often leading to a sense of powerlessness.
  • Digital Fatigue: The sheer volume of information, notifications, and social comparisons on digital platforms leads to sensory overload and feelings of inadequacy.

Four Simple Habits to Recalibrate Your Nervous System

While the pressures of the world are real, we can develop practices to build resilience and protect our inner well-being. Here are four fundamental strategies to help you manage stress, anxiety, and overwhelm:

1. Limit Constant News Exposure and Take Digital Breaks

The human nervous system is not built to constantly process tragedy and global crises. Limit your constant news exposure and deliberately step away from your screens. Dedicate specific, short periods each day to check the news, and strictly avoid “doomscrolling”โ€”the habit of consuming large quantities of negative online news. Schedule digital breaks throughout your day, even if it’s just 15 minutes away from your phone, to allow your mind to rest and refocus on your immediate environment.

2. Practice Slow, Gentle Breathing Daily to Regulate Your Nervous System

Your breath is your most powerful, immediate tool for regulating stress. When we are anxious, we tend to breathe shallowly and quickly. You can consciously override the stress response by practising slow, gentle breathing daily. Try a simple box-breathing technique:

  • Inhale slowly for a count of four.
  • Hold the breath for a count of four.
  • Exhale slowly for a count of six.
  • Pause for a count of two.
  • Repeat for just 3-5 minutes. This simple practice signals safety to your brain, calming your heart rate and easing anxiety.

3. Anchor Yourself in Routines that Bring Calm and Stability

In an unpredictable world, routines are anchors. They provide a sense of control and predictability that combats the chaos of modern life. This doesn’t mean a rigid schedule, but rather establishing non-negotiable daily habits that bring stability. This could be a morning routine that includes quiet time and a healthy breakfast, or an evening ritual that prepares you for rest (like reading a book instead of watching TV). These small acts of consistency create a stable foundation for your day.

4. Reach Out for Help โ€“ Whether Through Friends, Professionals, or Community Support

It is a common misconception that seeking help is a sign of weakness. In fact, it is a brave and proactive step towards self-care. Reach out for help when you are struggling.

  • Friends and Family: Simply sharing your burdens with a trusted loved one can significantly reduce their weight.
  • Professionals: Don’t hesitate to contact a GP, therapist, or counsellor. Mental health professionals are trained to provide tools and support.
  • Community Support: Joining a local group, volunteer organisation, or support network can foster a sense of belonging, which is a powerful antidote to anxiety and isolation.

Further Recommendation

If you are looking for more actionable advice on how to integrate simple, effective habits into your day, we recommend listening to:

This podcast offers an insightful discussion on the profound impact of simple physiological adjustments, like breathing techniques, on your overall mental state. It’s a fantastic resource for anyone looking to make a meaningful change in how they handle life’s daily demands.

Remember: On World Mental Health Day and every day, your mental health matters. Be kind to yourself, implement these simple habits, and never hesitate to seek support.

Reignite Your Inner Spark: Thriving Through the Autumn and Winter Glow Up! โœจ

The shift into autumn and winter brings with it a beautiful change in scenery, but let’s be honest: theย shorter days and longer, darker nightsย can sometimes feel like a bit of a dampener on our usualย zest for life. If you’ve noticed a dip in yourย motivation, inspiration, and drive, you’re definitely not alone! It’s a natural response as our bodies adjust to less sunlight, which plays a crucial role in regulating our energy levels and mood. Think of it like this: your internal battery needs a little extra charge when the sun clock runs low.

Counteracting the Darkness: Small Steps for Big Lifts ๐Ÿ’ก

The good news is we don’t have to simply resign ourselves to a seasonal slump! By being proactive and incorporating small, positive habits, we canย manage the impact of reduced daylight and keep our spirits high:

  • Maximise Natural Light:ย Try to spend time near windows during the day. If possible, take short outdoor walks, especially around midday.
  • Embrace Brighter Spaces:ย Consider increasing the lighting in your home and workspace. Bright, cool-white bulbs can help mimic natural light and boost alertness.
  • Maintain Routine:ย Sticking to regular sleep and work schedules helps keep your body clock stable, which is often disrupted by the lack of morning light.

Fun and Different Ways to Lighten the Mood ๐Ÿš€

A cartoon image of people sitting at a window in autumn chatting and having coffee

While a cozy night in is tempting (and encouraged!), sometimes introducing a little novelty and activity can be the perfect antidote to the winter blues. Here are a few lighthearted, different activities to help lift your mood:

  1. Become a Culinary Explorer:ย Forget the quick microwave meals! Pick a new cookbook (perhaps one focusing on a different global cuisine) or search the web for favourite recipes and dedicate one night a week toย slow, mindful cooking. The aroma alone is mood-boosting! ๐Ÿง‘โ€๐Ÿณ
  2. Start an ‘Anti-Goal’ Hobby:ย Pick up a hobby that hasย zero performance pressure. Think painting badly, learning three chords on a ukulele, or writing silly poetry. The goal is pure, unadulterated fun, not mastery. ๐ŸŽจ
  3. Host a ‘Hyggelig’ Gathering:ย Embrace the Danish concept ofย Hyggeย (coziness and comfortable conviviality). Invite friends over for a relaxed evening focused onย comfort, candlelight, and good conversationโ€”no fancy planning required! โ˜•
  4. Launch a ‘Micro-Adventure’:ย Plan a short, local trip that gets you out of your routine, even for just a few hours. Visit a new museum, explore a park you’ve never been to, or attend a local market.ย Novelty is a powerful mood elevator.ย ๐Ÿ—บ๏ธ

Permission to Pause: Embracing the “Wintering” Season โ„๏ธ

While it’s great to find energy and spark, there is profound wisdom in recognising that the colder months can also be a time forย rest and rejuvenation. We often carry the pressure ofย alwaysย being “on,” driven, and highly productive, but this expectation can be exhausting.

This is where the insightful bookย Wintering: The Power of Rest and Retreat in Difficult Times by Katherine Mayย comes in.

May encourages us to see these darker, slower months not as a period to be fought, but as a necessary, natural cycle of rest. She beautifully articulates the need to give ourselves permission to reduce self-expectations and use the quiet season for nurturing and self-reflection. Just as nature slows down, we too can benefit from a season of inward focus, allowing ourselves to heal, gather strength, and prepare for the growth that will inevitably come with spring.

So this year, let’s not just survive the darker monthsโ€”let’sย thrive by resting, playing, and consciously choosing activities that genuinely light up our lives! Go ahead, give yourself that break, and let your inner spark shine, even when the sun goes down early.ย What will you do to recharge this winter?ย ๐Ÿ‘‡ Let us know in the comments.

Beyond the Boardroom: Rekindling Your Creative Spark After 50+

For many of us, the journey through our 20s, 30s, and 40s is a relentless ascentโ€”focused on career milestones, family responsibilities, and building financial security. We often postpone our personal passions, those ‘someday’ dreams, convinced there will be more time later. But what happens when “later” arrives, and we find ourselves at 50+, still yearning for the creative outlets we once cherished, or even new ones we’ve yet to discover?

A cartoon image of a group of people over 50 trying new creative hobbies

It’s a decisive moment when we realise that having purpose doesn’t have to mean enduring a job that no longer makes us happy, or being defined only by our professional titles. The idea that our most meaningful contributions are behind us, or that new adventures are only for the young, is a myth we need to actively dismantle.

The Wisdom of Age, The Fire of Creation

The truth is, reaching 50+ isn’t an ending; it’s a profound new beginning, full of experience, wisdom, and often, a newfound freedom. This is precisely the time to embrace those dormant desires, to try new things, meet new people, and nurture hobbies that truly ignite your spirit.

As philosopher Alan Watts eloquently said, “The only way to make sense out of change is to plunge into it, move with it, and join the dance.” This sentiment is especially relevant in later stages of our careers. The ‘dance’ now might involve picking up that paintbrush again, learning a musical instrument, writing that novel you’ve always dreamed of, or even starting a passion project that could develop into something more.

Why Now is Your Time to Thrive

There’s a growing movement of individuals proving that age is simply a number when it comes to creativity and purpose:

  • Renewed Energy & Perspective: Many find that the reduced intensity of earlier career demands, or the wisdom gained from years of experience, provides more mental space and clarity to pursue personal interests.
  • The Power of Community: Engaging in new hobbies naturally leads to meeting new people who share your passions, expanding your social circles and injecting fresh energy into your life. The connections formed in these spaces are often deeply enriching and validating.
  • Health & Wellbeing Benefits: Research consistently shows that engaging in creative activities and lifelong learning significantly boosts cognitive function, reduces stress, and enhances overall mental wellbeing. It’s a powerful antidote to burnout and a key ingredient for sustained happiness.
  • Legacy Beyond Work: Crafting, creating, or learning something new allows you to build a different kind of legacy โ€“ one based on personal fulfilment, joy, and the inspiration you provide to others. Take Vera Wang, who started designing wedding dresses at 40 and became a global fashion icon, or Colonel Sanders, who franchised KFC at the age of 62. Their stories remind us that impactful beginnings can happen at any age. Closer to home, think of the countless individuals in the UK who take up new entrepreneurial ventures or creative pursuits after retirement, enriching their lives and communities.

This stage of life is an invitation to rediscover yourself, unburdened by earlier expectations. It’s about consciously choosing joy, embracing new adventures, and allowing your innate creativity to flourish. Don’t let the societal narrative tell you to slow down; instead, lean into the expansive possibilities of what’s next. Your most vibrant chapter might just be waiting to be written.

The Breath of Change: Finding Balance and Wellbeing During Menopause

Menopauseโ€”the final frontier of a woman’s reproductive lifeโ€”can be a challenging journey. For many, it’s a time marked by a host of unwelcome symptoms, from hot flushes and sleepless nights to brain fog and anxiety. While hormone replacement therapy (HRT) is a well-established medical option, an increasing number of women are seeking holistic and complementary approaches to manage their symptoms. One such method gaining popularity is the Buteyko Method, a breathing technique that offers a surprising and effective way to find balance and wellbeing during this transitional phase.

A comic book style image of a woman doing yoga and practicing the Buteyko Breathing Technique

What is the Buteyko Method? ๐Ÿง˜โ€โ™€๏ธ

Developed by Ukrainian doctor Konstantin Pavlovich Buteyko in the 1950s, this method is based on the principle that many modern ailments, including respiratory issues, are caused by chronic over-breathing, or hyperventilation. The Buteyko Method teaches you to correct this by focusing on nasal breathing, reducing your breathing volume, and practising breath-holding exercises. The goal is to bring your breathing back to a normal, gentle rhythm. While it may seem counterintuitive, the core idea is that less is more when it comes to respiration.

How Can it Help with Menopause Symptoms?

The connection between breathing and menopause symptoms lies in the delicate balance of gases in our bodies, particularly carbon dioxide (CO2โ€‹). When we habitually breathe too much, we expel excessive amounts of CO2โ€‹. This might sound like a good thing, but in reality, CO2โ€‹ is not just a waste product; it’s a vital gas that helps release oxygen from the blood to the tissues and organs. A drop in CO2โ€‹ levels can lead to a phenomenon known as the Bohr effect, where oxygen is held too tightly to haemoglobin, meaning it can’t be delivered efficiently to your cells.

This can result in a whole host of issues that many menopausal women will recognise:

1. Hot Flushes ๐Ÿ”ฅ

Hot flushes are believed to be triggered by a minor change in the body’s thermoregulatory system, controlled by the hypothalamus. Over-breathing can exacerbate this by leading to an unstable nervous system, which in turn can trigger or worsen hot flushes. By learning to breathe gently and calmly through your nose, you help to stabilise the nervous system, potentially reducing the frequency and intensity of these episodes.

2. Sleepless Nights ๐Ÿ˜ด

Many women experience night sweats and insomnia during menopause. The sympathetic nervous system, responsible for our ‘fight or flight’ response, becomes overactive, making it difficult to relax and fall asleep. Buteyko’s gentle breathing techniques help to activate the parasympathetic nervous system, the bodyโ€™s natural rest and digest system. This promotion of relaxation can lead to a more peaceful night’s sleep, as well as reducing the chance of night sweats, which are often a result of an overstimulated nervous system.

3. Brain Fog ๐Ÿง 

That foggy, forgetful feeling is a common complaint. It can be linked to poor oxygen delivery to the brain. When we over-breathe, we reduce CO2โ€‹ levels, which constricts the blood vessels supplying the brain. By improving your breathing, you allow these blood vessels to dilate, ensuring a better supply of oxygen and nutrients to the brain. This can lead to improved clarity, focus, and memory.

Getting Started with Buteyko

The method is best learned from a certified practitioner who can guide you through the exercises and help you monitor your progress. The core exercises include:

  • Controlled Pause (CP): This is a simple test to measure your current breathing volume and a foundation for your practice.
  • Reduced Breathing: This involves consciously taking smaller, quieter breaths, which helps to increase CO2โ€‹ tolerance.
  • Breathing through the nose: This is a fundamental part of the practice, as it helps to humidify, filter and warm the air we breathe, as well as engaging the diaphragm for a more efficient and relaxed breath.

The key to success is consistency. Practising for just a few minutes a day can make a significant difference. Itโ€™s a gentle, non-invasive approach that puts you back in control of your body.

In a world that often rushes us, the Buteyko Method offers a mindful pause. By reconnecting with your breath, you can find a pathway to better sleep, a clearer mind, and a greater sense of calm, transforming the challenges of menopause into an opportunity for profound self-care. It’s not just about managing symptoms; it’s about reclaiming your vitality, one gentle breath at a time.

As a breathย coach and a woman who is postmenopausal, which can bring a mix of new and familiarย challenges (apologies to anyone who thought postmenopause meant it was allย overโ€ฆ!), I found this tutorial very helpful, especially for reducing hotย flushes: simple instructions, a calming, wonderful voice, and just over nineย minutes of peaceful gratitude.

Book Review – Kaizen: The Japanese Method of Transforming Habits One Small Step at a Time

Feeling Overwhelmed by Big Goals? “Kaizen” Has a Tiny, Powerful Secret!

A cartoon image of Kaizen as a person hugging a man

I recently got my hands on Sarah Harvey’s “Kaizen: The Japanese Method of Transforming Habits One Small Step at a Time,” and let me tell you, if you’ve ever felt like your big dreams or new habits are just… too big to start, this book is basically a warm hug and a friendly nudge in the right direction.

Harvey introduces us to the ancient Japanese philosophy of Kaizen, which, at its heart, is all about continuous improvement through tiny, almost imperceptible steps.

Think about it: how many times have we decided we’re going to completely overhaul our diet, run a marathon next month, or write a novel in a week? And then, boom, we get overwhelmed, give up, and feel a bit rubbish about it. Sound familiar? Yep, me too!

The genius of Kaizen, as Harvey beautifully explains, is that it completely flips that script.

Instead of massive leaps, you focus on super small, manageable changes that feel almost ridiculously easy. We’re talking about things like:

  • Asking tiny questions: Instead of “How do I become a millionaire?”, try “What’s one tiny thing I can do today to learn more about saving money?”
  • Taking tiny actions: Want to exercise more? Don’t plan an hour-long gym session; do one push-up or walk to the end of your driveway and back.
  • Solving tiny problems: Got a messy desk? Don’t clean the whole thing; pick up one piece of paper.

The magic happens because these tiny steps don’t trigger our brain’s fear response. Our brain is designed to resist significant, uncomfortable changes. But a tiny change? It just shrugs and says, “Yeah, whatever, we can do that!” And that’s where momentum builds.

Harvey shows how this gentle, consistent approach leads to sustainable, long-lasting change without all the stress and self-sabotage. It’s about being kind to yourself, building confidence with small wins, and letting those little improvements snowball into significant transformations over time.

Honestly, after reading “Kaizen,” I’ve begun to look at my own goals in a completely different light. It’s incredibly freeing to realise you don’t have to be perfect or make huge sacrifices right away. Just one tiny step, then another, then another. It’s a truly empowering way to approach life, work, and personal growth.

Ready to Put Kaizen into Action?

If the power of small steps truly inspires you and you want to deeply embed the Kaizen method into your life, you’re in luck! We explore Sarah Harvey’s fantastic book in much more detail and help you put it into everyday action as part of our YOU Programme. It’s the perfect opportunity to turn these insights into tangible progress with guidance and support.

So, if you’re tired of the all-or-nothing approach and want a more gentle, effective, and sustainable way to build better habits and achieve your dreams, seriously consider picking up Sarah Harvey’s “Kaizen.” It’s a little book with a massive impact!

Partnership with Steps2Skills at Hertfordshire County Council for online mental healthย and wellbeingย support in Hertfordshire

Big smiles all round here at Impact Mental Health! ๐Ÿ˜Š We’re thrilled to announce a new and exciting partnership with Steps2Skills at Hertfordshire County Council to provide free online Mental Health Support in Hertfordshire. This collaboration marks a significant step forward in our mission to make mental health and wellbeing support more accessible across the region.

Illustration of a laptop showing a diverse group of people in an online wellbeing course, with bold text announcing free Online Mental Healthย and wellbeing support in Hertfordshire

Thanks to this new funding, we’ll soon be able to offer our popular online mental health and wellbeing courses to residents right across Hertfordshire, in addition to those in Central Bedfordshire and Bedford Borough, where we’ve proudly served for the past 15 years.

What This Means for Hertfordshire Residents

Mental health challenges can affect anyone, and we believe that access to high-quality, educational and supportive courses should be available to all. Whether you’re managing stress, experiencing anxiety, struggling with confidence, or just looking to build emotional resilience, our courses are designed to support your journey in a safe, compassionate and empowering way.

Thanks to the support of Steps2Skills, Hertfordshire residents will now be able to enrol for free on many of our courses, including:

  • Mind Managment
  • Understanding Anxiety and Low Mood
  • Building Resilience and Confidence
  • Mindfulness, Breathwork and Meditation
  • Managing Emotions
  • โ€ฆand more!


All our courses are delivered online and are led by experienced, friendly tutors who understand mental health challenges and are passionate about supporting others. Youโ€™ll be learning in small, supportive groups โ€“ many people say our sessions feel more like a conversation than a classroom.

A Shared Vision

At the heart of this new relationship with Steps2Skills is a shared belief that everyone deserves the opportunity to feel mentally strong, emotionally supported, and part of a caring community. Together, we aim to reach more people, break down barriers, and create lasting impact in the lives of Hertfordshire residents.

Watch This Space!

Weโ€™ll be sharing more details soon about upcoming courses, how to register, and what to expect. In the meantime, if you’re in Hertfordshire and looking for support, or if you know someone who could benefit, please get in touch or follow us on social media.

Together, we can make mental health support more inclusive, enabling, and effective than ever before.

If you would like to be amongst the first to know when courses are available, please use the form below and we’ll be in touch very soon.