Free Help Sheets

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 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 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

Practical ideas for coping when people can’t relate to your loss After someone close to you dies, you may expect understanding from friends or family — yet sometimes others don’t respond as you hoped. They may avoid the subject, try to cheer you up too quickly, or seem uncomfortable with your sadness. Feeling misunderstood can deepen loneliness, but there are ways to handle this gently and protect your own healing. ​ Recognise that not everyone knows what to say Many people f

Practical ideas for bringing variety, interest, and meaning back into daily life After retirement, bereavement, or major change, it’s easy for days to blend together. Familiar routines can provide comfort, but too much sameness can make life feel flat or pointless. You don’t need to reinvent everything — even small adjustments can add rhythm, freshness, and purpose to your days. ​ Acknowledge how you’re feeling Feeling stuck or unmotivated doesn’t mean you’re lazy. It’s a nat

Practical ideas for recognising the impact of loss and learning to live with change ​ Grief can affect every part of life — thoughts, emotions, sleep, appetite, and relationships. It’s not only sadness; it can bring confusion, anger, guilt, or numbness. Understanding how grief works can help you make sense of what you’re feeling and find a gentler way through it. ​ Grief is a natural response, not an illness When someone important dies, your mind and body react to the loss. G

Practical ideas for restoring warmth, closeness, and understanding Long relationships naturally change over time. Daily pressures, health concerns, retirement, or loss can create emotional distance even when you still care deeply for one another. Reconnection doesn’t always require grand gestures — small, consistent acts of kindness and curiosity can gradually rebuild closeness and trust. ​ Notice what has changed Emotional distance often grows quietly. You may talk less, avo

Practical ideas for rebuilding energy, purpose and interest ​ It’s common to go through times when motivation fades. You might feel flat, uninterested, or unsure what you’re working towards. Life changes such as retirement, loss, or health issues can leave you without clear direction. This guide offers gentle ways to rebuild a sense of purpose and get moving again. ​ Understand what’s changed Loss of motivation often follows major transitions. Acknowledge what’s different — p

Practical ideas for restoring calm, understanding, and balance at home Retirement brings new freedom and time together, but it can also unsettle long-standing routines. Spending more hours in the same space, adjusting to financial or lifestyle changes, and redefining roles can all lead to friction. Tension in a relationship after retirement is common — with patience and open communication, it can also become an opportunity to grow closer. ​ Recognise that change affects both

Practical ideas for bringing purpose and pleasure back into everyday life When life changes — through retirement, bereavement, or illness — it’s common to lose touch with what once felt enjoyable or meaningful. You may go through the motions without real satisfaction. Rediscovering enjoyment doesn’t mean returning to how things used to be; it’s about finding new ways to feel alive, curious, and connected in the present. ​ Acknowledge the loss of interest Feeling flat or detac

Practical ideas for rebuilding social confidence and contact Spending long periods alone can make it hard to reconnect with others, even when you want to. You may feel nervous about conversation, unsure where to start, or out of practice with social life. These feelings are normal. Reconnection doesn’t have to happen all at once — small, gentle steps can make it easier to rebuild confidence and enjoy company again. ​ Acknowledge how time alone has affected you Solitude can br