Free Help Sheets

Practical ideas for coping with bereavement and adjusting to life after loss After someone you love dies, daily life can feel unfamiliar. Ordinary routines may seem empty, and simple tasks can take great effort. There is no quick way to heal, but small, steady steps can help you live alongside your grief rather than feeling lost within it. ​ Grief changes over time At first, everything may feel raw and overwhelming. Later, sadness may come and go, often when you least expect

Practical ideas for adjusting to new routines and keeping harmony at home Retirement changes the rhythm of daily life for both partners. Time once spent at work is now shared at home, bringing new opportunities for companionship — and new challenges around space, habits, and expectations. Adjusting takes patience and communication, but with care, living together after retirement can strengthen your relationship and sense of teamwork. ​ Acknowledge that life at home has change

Practical ideas for finding comfort and calm in time spent alone Being alone isn’t always the same as being lonely. Solitude can bring quiet, freedom, and space to think — but it can also feel empty or unsettling at times, especially after loss or change. Learning to live peacefully with your own company can turn solitude into something that restores rather than drains you. ​ Acknowledge the difference between solitude and loneliness Loneliness is the pain of disconnection; s

Practical ideas for restoring warmth, comfort, and belonging after change After loss, separation, or moving home, familiar spaces can feel strangely empty or impersonal. The house may be quiet, or memories might make it hard to relax. Reclaiming your home as a place of comfort takes time and small, caring actions. Gradually, your surroundings can start to feel like a reflection of who you are now — calm, safe, and truly yours. ​ Acknowledge that home may feel different now Wh

Practical ideas for maintaining balance, confidence, and quality of life Managing a long-term health condition can be demanding — physically, mentally, and emotionally. Symptoms, appointments, and lifestyle changes can take up much of your attention, sometimes leaving you feeling tired or limited. Yet it’s possible to live well even with ongoing health challenges. Small adjustments and steady self-care can help you stay active, connected, and in control of your daily life. ​

Practical ideas for feeling calm and comfortable in silence Quiet moments can be peaceful, but they can also feel empty or unsettling — especially after years of living or working around others. Silence may stir thoughts, memories, or emotions that are hard to face. Learning how to relax into quiet rather than resist it can bring a deeper sense of calm and self-assurance. ​ Acknowledge how you feel about silence Some people find stillness soothing, while others find it lonely

Practical ideas for easing tension and improving understanding Disagreements are part of every close relationship, especially during times of stress or change. Conflict doesn’t have to mean shouting or distance — it can be a way to understand each other better if handled calmly and kindly. Learning to respond rather than react helps protect both your peace of mind and your relationships. ​ Recognise when tension is rising Arguments often build from small frustrations. Notice

Practical ideas for improving mood and finding enjoyment again ​ It’s common to go through periods when life feels flat or joyless. You may notice a loss of energy, interest, or motivation, and everyday tasks can feel harder than usual. Low mood doesn’t always mean depression, but it can affect wellbeing over time. These ideas can help you begin to lift your spirits and re-engage with life. ​ Understand what’s happening Low mood often appears during times of loss, change, or

Practical ideas for maintaining confidence, optimism, and self-worth Ageing brings change — in health, appearance, roles, and sometimes independence. It’s easy to focus on loss, but later life also offers freedom, wisdom, and perspective that younger years rarely allow. Staying positive about ageing isn’t about ignoring difficulties; it’s about noticing what still gives life value, meaning, and joy. ​ Acknowledge mixed feelings about getting older It’s normal to feel uncertai

Practical ideas for staying connected and resilient together Life in later years brings many changes — retirement, health issues, moving home, or the loss of friends and family. Even positive change can be unsettling. When you and your partner face new circumstances, the way you support each other matters as much as the change itself. Understanding, patience, and teamwork can make transitions smoother and strengthen your bond. ​ Recognise that change affects both of you Each

Practical ideas for calming your mind and easing into rest Lying awake with your thoughts racing can be exhausting. Worrying about not sleeping only makes it harder to drift off. Good sleep doesn’t come from forcing yourself to relax — it comes from gentle habits that help your body and mind feel safe to rest. With small adjustments, it’s possible to quiet the mind and enjoy more peaceful nights. ​ Create a calming evening routine Your body sleeps best when it recognises bedt

Practical ideas for managing memory lapses and easing anxiety Everyone forgets things now and then — where they put their glasses, a name, or an appointment. But as you get older, moments of forgetfulness can cause real concern about memory or health. Occasional lapses are often part of normal ageing, not necessarily a sign of illness. Understanding what’s typical and taking small practical steps can help you feel calmer and more in control. ​ Acknowledge your worries without

Practical ideas for easing night-time worry and improving rest ​ Many people find that worry grows stronger at night. When the day is quiet and there are fewer distractions, thoughts can go round in circles and sleep feels out of reach. This guide offers calm, practical ways to help your mind and body unwind before bed. ​ Understand what’s happening Night-time worry is common. The brain tries to make sense of the day or plan for tomorrow, but instead keeps you awake. Remind y

Practical ideas for easing tension and calming the body and mind ​ Feeling tense or on edge can make it difficult to think clearly or rest. Relaxation is not about forcing calm, but about giving your body and mind permission to slow down. These simple techniques can help you manage stress and find steadier moments of peace. ​ Slow breathing Sit comfortably and breathe through your nose for a count of four, then out through your mouth for a count of six. Keep the breathing gen

Practical ideas for keeping warmth, belonging, and closeness in daily life Living alone can offer independence and peace, but it can also bring moments of emotional distance or emptiness. Human connection doesn’t depend only on physical company — there are many ways to feel close to others and maintain a sense of belonging, even when you spend most of your time by yourself. ​ Acknowledge your need for connection Wanting emotional closeness is natural. It’s not a weakness or a

Practical ideas for finding comfort in memories after bereavement In the early months after losing someone, memories can bring sharp pain — reminders of moments you’ll never repeat. Over time, those same memories can become a source of comfort and closeness. Learning to remember without distress takes patience and gentle practice. ​ Accept that painful memories are part of healing When a memory brings tears, it doesn’t mean you’re going backwards. Pain often shows that love a

Practical ideas for rebuilding social confidence and connection Making new friends later in life can feel challenging. You may worry that everyone already has their own circles, or that it’s too late to start again. But friendship isn’t about numbers — it’s about shared warmth, interest, and understanding. Building new connections starts with small, simple actions that help you feel part of life again. ​ Begin with openness, not pressure You don’t have to find a “best friend”

Practical ideas for coping when loss feels too heavy to bear ​ There may be times when grief feels all-consuming — when sadness, anger, or emptiness take over and you can’t see how to move forward. This experience is more common than people realise. While grief can’t be rushed, there are ways to make each day a little more manageable. ​ Acknowledge how hard this is Losing someone you love can shake the foundations of your life. It’s normal to feel lost, frightened, or unsure

Practical ideas for keeping connected with others while protecting your privacy The internet can be a wonderful way to stay in contact with family and friends, especially if travel or mobility are limited. You can share messages, photos, or video calls with just a few taps. But technology can also feel confusing or risky if you’re unsure where to start. With a few simple habits, you can enjoy the benefits of online connection while keeping your information and wellbeing safe.

Practical ideas for keeping body, mind, and social life engaged in later years As routines change in later life, it’s easy to become less active or feel cut off from the world. You might miss the structure of work, company of colleagues, or sense of purpose that once filled your days. Staying active and involved isn’t about being busy all the time — it’s about keeping movement, interest, and connection in ways that suit your energy and lifestyle. ​ Start with gentle physical