Free Help Sheets

Practical ideas for easing ongoing anxiety and finding peace of mind ​ Everyone worries from time to time, but when worry becomes constant it can leave you feeling tense, tired, or unable to focus. You may replay the same thoughts over and over or imagine the worst possible outcomes. This guide offers simple ways to quiet the mind and regain a sense of calm. ​ Recognise the pattern Worry often feels useful, as if thinking more will help you stay prepared. But endless worry ra

Practical ideas for easing anxiety about making contact with others When you’ve spent a lot of time alone, reaching out to someone — even just for a chat — can feel daunting. You might worry about being a burden, saying the wrong thing, or being rejected. These fears are common and understandable, especially after loss or long periods of isolation. Connection often begins with small acts of courage that gradually rebuild confidence and trust. ​ Acknowledge what’s behind the f

Practical ideas for strengthening resilience and calm before difficult times Change and loss are an inevitable part of life — whether it’s a loved one’s declining health, moving home, retirement, or your own changing abilities. You can’t always prevent loss, but you can prepare emotionally so it feels less overwhelming when it comes. Building inner steadiness now helps you cope with the challenges and transitions that ageing and life may bring. ​ Acknowledge that change is pa

Practical ideas for staying confident and independent as your body changes As the body ages, strength, balance, sight, or stamina can shift in ways that affect daily life. These changes can be frustrating, especially if you’ve always valued independence or activity. Accepting new limits doesn’t mean giving up — it means finding ways to adapt, stay involved, and care for yourself with patience and dignity. ​ Acknowledge your feelings first It’s natural to feel sadness, anger,

Simple ways to keep your mind active, focused, and confident in later life Mental sharpness isn’t just about memory — it’s about curiosity, attention, and engagement with the world. As you age, it’s normal for recall or focus to slow slightly, but the brain remains adaptable throughout life. With regular stimulation, good habits, and balance, you can keep your mind strong and alert for years to come. ​ Keep learning new things Challenging your brain helps build new connection

Practical ideas for building confidence and calm when things go wrong Technology can make life easier — until it doesn’t. Whether it’s a frozen screen, forgotten password, or confusing update, even simple tasks can cause stress. Many people feel left behind or anxious about making mistakes, but learning technology isn’t about perfection; it’s about patience, curiosity, and small steps forward. You don’t need to know everything — just enough to do what matters to you comfortab

Practical ideas for calming anxious thoughts when you can’t sleep Night-time often makes worries feel louder. With fewer distractions, the mind turns over every “what if,” replaying mistakes or imagining problems ahead. Lying awake in the dark can make these thoughts feel endless, but there are gentle ways to quiet your mind and bring yourself back to calm. ​ Acknowledge what’s happening Remind yourself that worrying at night is common. The mind tends to magnify fears when yo

Practical ideas for regaining self-belief and direction after loss, retirement, or transition Major life changes — such as bereavement, illness, retirement, or moving home — can shake your sense of identity and confidence. You may feel uncertain about the future, doubt your abilities, or lose motivation. These reactions are normal. Confidence can be rebuilt step by step through gentle action, self-kindness, and recognising your strengths. ​ Accept that confidence takes time t

Practical ideas for repairing closeness after tension or hurt Every relationship experiences moments of misunderstanding or disappointment. Trust can be shaken by conflict, distance, or mistakes — but it doesn’t have to be lost forever. Rebuilding it takes honesty, patience, and consistent effort from both people. With time, small acts of care can restore confidence and bring back emotional safety. ​ Acknowledge what happened Avoiding the issue can make mistrust grow stronger

Practical ideas for coping when life feels too much ​ Everyone experiences stress at times, but when demands pile up it can start to feel unmanageable. You may feel tense, irritable, forgetful, or unable to rest. This guide offers simple ways to regain calm and think more clearly when life feels overwhelming. ​ Recognise the signs early Stress often shows itself through the body before the mind notices — tight shoulders, headaches, poor sleep, or racing thoughts. Noticing the

Practical ideas for easing worry and staying grounded in the present As life changes, it’s natural to think about what lies ahead — health, finances, or how long independence will last. But constant worry about the future can drain energy and make it harder to enjoy today. You can’t control everything that’s coming, but you can learn to steady your thoughts and focus on what’s within reach right now. ​ Acknowledge your fears without judgement It’s okay to feel anxious about a

Practical ideas for easing isolation and rebuilding connection after loss ​After losing someone close, the silence they leave behind can feel unbearable. You may miss their voice, routines, and the simple presence of another person nearby. Loneliness is one of the hardest parts of grief, but there are gentle ways to make the days feel less empty and more connected. ​ Acknowledge the loneliness Feeling lonely after a loss doesn’t mean you’re weak or dependent — it shows how im

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