How can we have ‘our Christmas’ with the cost of living always on the up?

Christmas is coming, and so are the adverts, gift guides, festive food offers and endless opportunities to spend money.

We often hear that we shouldn’t go into debt to show people how much we love them. It’s good advice, but with the cost of living continuing to rise, even the basics of Christmas can feel expensive.

And while we know Christmas isn’t all about presents, that doesn’t mean we want to miss out on the things that make it special.

So, how can we save a few pennies, enjoy our favourite traditions and look after our mental health along the way?

What makes Christmas special to you?

Before you start cutting costs, have a think about what you really love about Christmas.

Perhaps it’s decorating the tree, a favourite family recipe, exchanging presents or getting everyone together for a festive meal.

Make a list of your Christmas must-haves and the things you wouldn’t particularly miss. You might be surprised how many of your favourite traditions cost very little.

At Suffolk Mind, we talk about the importance of meeting our emotional needs. Christmas can be a great opportunity to meet our needs for Community, Attention and Emotional Connection. And we don’t necessarily need to spend lots of money to do that.

Five ways to save money at Christmas without missing out

1. Make a list (and check it twice)

Set a realistic budget for presents, food, travel and socialising. Remember the little extras, like wrapping paper, postage and those tempting festive coffees. They can soon add up.

Having a plan can help us feel more in Control and protect our need for Security, particularly when money is tight.

2. Talk about presents before buying them

Could you agree a spending limit with friends or family? Try a Secret Santa for the adults, buy second-hand or suggest exchanging homemade gifts.

Having that conversation might feel awkward, but there’s a good chance someone else will be relieved you brought it up.

3. Keep the food you love, skip what you don’t

Christmas dinner doesn’t need every trimming imaginable. If nobody eats the Christmas pudding, don’t buy one just because it’s traditional!

Plan your meals, check what you’ve already got in the cupboards and ask guests to bring something if they’re able to. Sharing the cooking can make hosting less expensive and less stressful.

4. Find the festive fun for free

Christmas light trails around your neighbourhood, community carol concerts, a winter walk with a flask of hot chocolate or a Christmas film night at home can all become lovely traditions.

Look out for free Christmas activities in Suffolk too, including events organised by local libraries and community groups.

5. Don’t let a bargain blow the budget

Black Friday, Christmas sales and limited-time offers can make us feel we’re missing out if we don’t buy something.

But a half-price item isn’t really saving you money if you weren’t planning to buy it in the first place.

6. I know – I’ve cheated and added another one!

Could you make a new tradition and volunteer? The Ipswich Rountable are supporting Suffolk Mind this year with their Rudolph Run and we need volunteers to join the sleigh and collect vital funds for our services. It’s bright, jolly and you’re only giving up one evening in December. If you can help us, please email Emily.Stansfield@suffolkmind.org.uk with the subject line ‘Rudolph Run volunteer’

Looking after your mental health at Christmas

Money worries can affect our sleep, relationships and ability to relax. They can also make it harder to meet our emotional needs for Security and Control.

If you’re feeling overwhelmed by the cost of Christmas, try talking to someone you trust. You might find they’re experiencing similar worries.

And remember, social media and Christmas adverts tend to show us the highlights. We rarely see the burnt roast potatoes, last-minute wrapping or arguments over the board games!

It’s fine to want a lovely Christmas. It’s also fine if your Christmas looks a little different this year.

The important thing is making room for the people, activities and traditions that matter to you, without putting unnecessary pressure on yourself or your finances.

For more ways to look after your mental health over the festive season, read our 12 tips of Christmas.

When does gambling start causing harm?

Understanding gambling harms and where to find support

For many people, gambling starts as a bit of fun. A lottery ticket on your 16^th birthday, a bet on the football or Grand National, or a few spins on an online game. But when gambling begins to affect our mental health, relationships or finances, it can become a real concern.

Gambling harms affect more people than we might think. Around one in seven adults in the UK experience, or are at risk of experiencing, gambling-related harms. And it’s not just the person gambling who can be affected.

What are gambling harms?

Gambling harms are the negative effects gambling can have on someone’s life and wellbeing.

These might include money worries, anxiety, stress, problems sleeping or difficulties in relationships. Sometimes, gambling can become a way of coping with difficult feelings, which can make it harder to stop.

Family members and friends can be affected too. They may find themselves worrying about someone they care about, dealing with financial pressures or feeling unsure how best to help.

Organisations such as GamFam provide support for families affected by gambling, recognising that the impact often goes well beyond the person gambling.

How does gambling affect our mental health?

At Suffolk Mind, we know that meeting our emotional needs is important for good mental health.

When needs such as security, control, connection or achievement aren’t being met, we might look for other ways to meet them. For some people, gambling can offer a temporary sense of excitement, escape or control.

Understanding why we turn to certain behaviours can help us recognise patterns and find healthier ways to meet our needs.

Where can I find gambling harms support in Suffolk?

Suffolk Mind offers free, confidential support for anyone affected by gambling harms, whether you’re worried about your own gambling or someone else’s.

Our Gambling Harms service includes:

• One-to-one counselling: Up to eight weekly sessions with an experienced counsellor, available face-to-face in Ipswich, Bury St Edmunds, Haverhill and Saxmundham, or remotely.
• Anxiety Management workshops: Practical techniques to help manage anxiety, improve sleep and feel more in control.
• Understanding and Supporting Addictive Behaviours workshops: Helping people understand the emotional needs behind addictive behaviours and how to support themselves or someone else.

Getting support

You don’t have to be experiencing serious financial difficulties or feel that gambling has taken over your life to ask for help.

If gambling is affecting your mental health, relationships or day-to-day life, talking to someone can be a good place to start.

Find out more about Suffolk Mind’s free Gambling Harms service, including how to refer yourself or someone you care about.

FAQs

1. Can I get help if someone else’s gambling is affecting me?

Yes. Gambling harms don’t just affect the person gambling. Partners, family members and friends can experience stress, anxiety and financial worries too. Suffolk Mind’s Gambling Harms service offers free support for people affected by someone else’s gambling.

2. Do I need to have a gambling addiction to get support?

No. You don’t need to have an addiction or be in financial difficulty to ask for help. If gambling is affecting your mental health, relationships or everyday life, support is available.

3. Is gambling harms counselling free in Suffolk?

Yes. Suffolk Mind offers free, confidential gambling harms counselling, with up to eight weekly sessions. Support is available face-to-face at locations across Suffolk, including Ipswich and Bury St Edmunds, or via telephone and Zoom.

4. How do I know if gambling is affecting my mental health?

You might notice that you’re worrying more about money, having trouble sleeping, feeling anxious or finding it difficult to concentrate. You may also find yourself gambling to escape difficult feelings. Recognising these changes can help you decide whether it’s time to seek support.

Is mental health in young people that bad?

I go out and do presentations about mental health to workplaces, schools, business networks, Women’s Institute branches, rotary clubs…all sorts. One of the questions I often get asked is about young people’s mental health. And, specifically, whether it really is that bad.

The unsaid bit is “are they all just snowflakes?”

What our research says about mental health in young people

We conduct our own research at Suffolk Mind, asking the population of our great county about how well they are meeting their emotional needs. It’s a simple survey, but it can reveal a lot about how different groups of people are avoiding stress and staying well, or not.

What our recent data (based on a sample size of 2,680) suggests is that the older you get, the better you are meeting needs and therefore the better your mental health. Until you hit 75, when things start to get worse. People aged 18-24 are not meeting their emotional needs very well at all, and are the second most in danger of slipping into mental ill health.

The reason I bring this up is because the survey doesn’t ask things like “do you have poor mental health” or “are you feeling anxious”, instead it asks whether you feel in control of most aspects of your life, whether you feel you are valued, do you have opportunities to stretch yourself.

So, it can’t be fixed or cheated. Young people really do feel that they are not safe all the time, they don’t feel they have choices and they are not feeling valued or recognised for what they do. They don’t feel part of a community, and perhaps most alarmingly, they are the age group that is least likely to feel that they have meaning and purpose in their lives.

When I’m asked whether young people really do have it worse than when we were kids, the answer is they are definitely feeling worse. You can’t argue with how someone is feeling.

So, what’s causing it?

A review of mental health conditions, commissioned by the Government and written by Prof Peter Fonagy, suggested cultural and social drivers of this decline. Things like Covid disruption, financial insecurity, competitive school environments – all exacerbated by social media. Added to this is the loss of Sure Start, youth clubs, and other places where young people can come together to exchange attention in real life (irl, as the kids would say).

What can be done?

As for what we can do about it, an author called Jonathan Haidt in his book The Anxious Generation suggests internet-enabled mobile phones are part of the cause, along with parents being worried about letting their kids play outside without a tracking device.

When I was growing up, I went out on my bike, played with my friends, and came home when I was hungry, or it got dark. I was socialising, learning to assess risk, tackling friendships, building resilience by understanding how to meet my emotional needs.

Statistically, I was in more danger from strangers back then. Unlike today, if I got abducted, there was little CCTV, no dashcams or doorbell cameras to help in the search for my kidnappers.

Today, ironically, our kids are safer than they’ve ever been (at least from strangers. Most abuse happens in the home or with someone known to them). Yet we’re more anxious than ever about letting them out of our sight, especially without a phone that we can use to track them.

Prof Peter Fonagy says young people “are not fragile, they are outnumbered”. They’re not snowflakes, their mental health decline is real, and we need to help them build resilience.

As I’m writing this, both my kids have gone back to school. Hooray! Summer’s over, it’s now the slippery slide towards Christmas…how many sleeps?

The first day of school is one of those experiences that can be challenging for some kids. Just like the first day at a new job for a grown-up. Or arriving at a party or networking event where you’re not sure you’ll know anyone.

We’re programmed to be nervous about the unknown; it keeps us safe from dangers. It’s completely natural to be nervous about a new experience, like a new school, different class, party full of strangers, or whatever it might be.

It’s our emotional need for security that’s not met on these occasions. It doesn’t mean we “have anxiety” or need a diagnosis of a mental health disorder, necessarily. Your brain is feeling something completely normal.

We tell a story to kids about a lion who sees his reflection in a pool of water and is scared away, because he’s never seen another lion before. He paces up and down by the pool waiting for the scary thing to leave, getting more and more thirsty.

Eventually he becomes so thirsty he runs and jumps into the pool and his reflection disappears in the ripples. So, his physical need for water overtakes his emotional need for security.

This story enables us to talk to kids about what it feels like to be nervous in a new situation. Why was the lion afraid? Because he thought there was another scary lion. But was there? No, it was his reflection. Why did he jump in? He was thirsty, and that became more important. Kids know what being thirsty is, and through this story they can think of their need to feel safe in the same way they have a need to drink water.

We can also talk to kids about remembering these experiences…What will the lion do next time he needs a drink from the pool of water? He’ll know that it’s his reflection and that there is nothing to be scared of, because it’s no longer a new situation.

Remembering a previous situation that is similar to the one we’re nervous about can help us overcome those nerves, or at least feel more comfortable with them. We can use our imagination to think through the worst-case scenario, using the rational part of our brain to keep our imagination grounded and calm, thinking about what’s really likely to happen, rather than catastrophising.

I’m having to do it myself today, as that worrying bit of my brain wonders about the younger daughter on her first day at high school. But I’ve been here before with the other daughter, and she was fine. And she’s been in similar situations before, first day at primary school, first day in a new football club. And everyone, and everything, has been fine. And even if it’s not fine, I’m sure it will be in the end.

There’s a real buzz in the book world today, and as someone who loves reading, I’ve been enjoying the build up over the past few months.

After much anticipation, Sarah J. Maas’s latest novel, A Court of Splintered Harmony, has finally been released, and readers everywhere are celebrating.

From release parties at local bookshops to excited conversations on social media, fans are coming together over their shared love of the stories and characters. This book phenomenon was even being discussed on BBC Radio 4’s Today programme!

And it got me thinking. For something we often consider a solitary activity, reading has an incredible ability to bring people together.

There’s something lovely about knowing that, even when you’re sitting at home reading on your own, thousands of other people are enjoying the same story, getting to know the same characters and sharing the same excitement. You’re part of a community, even if you’ve never met.

Reading can meet more needs than you might think

At Suffolk Mind, we talk about the importance of meeting our 12 emotional and physical needs to support good mental health.

When I think about reading, the first need that comes to mind is privacy. That opportunity to have some time to ourselves, switch off and escape into another world.

But feeling part of the excitement around this book release has reminded me that reading can help us meet so many other needs too.

People gathering at bookshops, chatting to strangers or sharing theories online can help meet their needs for community and emotional connection. Finishing a novel might give us a sense of achievement, while stories can help us explore different perspectives and find meaning and purpose.

We can even meet our need for status (feeling valued and appreciated) when someone loves a story you’ve recommended to them.

What I find particularly interesting is that the same activity can meet different needs, depending on how we’re feeling.

Sometimes I want to read for a little peace and quiet. Other times, I want to share my excitement about a story with someone else.

And sometimes, it’s a bit of both.

Giving our attention to things we enjoy

At Suffolk Mind, we also recognise attention as an important resource as well as a need. We only have a finite amount every day.

Where we place our attention can make a difference to how we feel. When we’re stressed or worried, finding something enjoyable that absorbs our attention can give us a welcome break from everyday pressures.

For me, reading is a great example of this. But it could just as easily be gardening, crafting, sports, or another hobby.

It’s about recognising what helps us meet our needs and making time for it.

What does the research say?

Earlier this month, the National Literacy Trust published its report, Wellbeing and reading in 2026, exploring the relationship between reading and wellbeing among children and young people.

Suffolk Mind was delighted to support this research through questions based on our Emotional Needs Survey.

The findings highlighted a strong relationship between reading and positive wellbeing, with almost 85% of daily readers reporting high wellbeing, compared with 71% of those who rarely or never read.

The research also highlighted connections with social relationships, feeling capable, and having a sense of purpose.

It’s particularly fitting that this comes during the National Year of Reading, with the National Literacy Trust’s Go All In campaign encouraging everyone to explore their interests through reading.

And I think that’s a lovely message for our mental health too. Finding something we enjoy, giving it our attention and connecting with others who share our interests can help us meet our emotional needs.

What helps you feel connected?

Whether you’re eagerly awaiting your next favourite book or enjoying a completely different hobby, I’d encourage you to think about how it helps you feel.

What hobby helps you feel connected? And if you’re a reader, do you read to feel connected, read to feel calm, or enjoy a little bit of both?

Earlier this year the Government announced a social media ban for kids. Many people have been campaigning for this for years…and, of course, many people are opposed to such a ban or can’t see how it can be implemented.

At Suffolk Mind we encourage people to have a healthy relationship with their Attention Harvesting Devices – not just when it comes to social media, but in all respects.

If we think of our attention as currency, it can help us be a little more aware of how we spend it. Should we sit in the lounge, with the telly on and our Attention Harvesting Device in our hand, doom scrolling reels until we fall asleep with our finger bent toward the screen?

Perhaps we should spend more of our attention on the people around us. Could we sit round the table to eat a meal, go to a group event at the local library, or pick up the Attention Harvesting Device and phone someone for a chat (remember when we used to do that?).

There’s a whole other debate, of course, about whether governments should get involved in banning things.

I tend to think these newsworthy occasions present an opportunity to have conversations. Whether it’s with our kids, people at work or friends down the pub.

“Hello darling, how was your day?” (this is obviously not a workplace chat, just to be clear).

“Ugh…ok I s’pose.”

“Good, have you seen this news about banning social media?”

“What news, bruh?”

“Well, the government is going to ban social media, like Facebook and TikTok, for all people under a certain age. What do you think about that?”

“Dunno. Can I go upstairs now?”

Well, it’s worth a try. Might have to have a couple of attempts.

I’m not a perfect parent by any stretch of the imagination, but I have found that talking to my kids about what they think the boundaries should be, can often lead to a lesson better learned than simply me meeting my own need for control. (Sidenote to anyone that has kids of a certain age, a good rule of thumb to live by: #WhatWouldBanditDo?)

I also try to do the same in the workplace. When faced with a challenge, an opportunity, or something else that’s suddenly become more urgent than it was a few minutes ago, I try to let the rest of the team take the lead, if possible.

Nobody wants to be told what to do all the time. We all need control and autonomy, feeling like we’re making choices.

It makes me much prouder if my teenager at home decides for herself not to use social media, or to leave her Attention Harvesting Device outside her room when she goes to bed. How great that she’s making good choices, rather than me forcing my will on her all the time.

And how great is it when people at work just do a good job? They don’t need me telling them what to do.

It all starts with a conversation, however. And, perhaps, a government decision about banning social media is a good place to begin one.

Suffolk Work Well supports mental health in the workplace

In today’s workforce, mental health is central to productivity, retention, and overall wellbeing. As national conversations like the Keep Britain Working initiative continue to grow, local services are playing a vital role in turning strategy into meaningful, everyday support.

One service leading this work is Suffolk Work Well, helping people across Suffolk manage mental health challenges while staying in work, or returning to work with confidence.

What is Suffolk Work Well

Suffolk Work Well is a free, personalised support service delivered by Suffolk Mind. It helps people with mental health challenges stay in work, reduce sickness absence, and return to employment through early intervention, one to one support, and practical workplace strategies.

Why does mental health support at work matter?

10% of workers will take some time off work due to mental health challenges every year. Nearly half of those absences last over a month. With the right support in place, this can be prevented.

Effective workplace mental health support can:

• Meet employee’s emotional needs
• reduce long term sickness absence
• improve confidence and day to day wellbeing
• help people stay in work during difficult periods
• create healthier, more inclusive workplaces

This reflects the direction of national programmes like Keep Britain Working, which highlight the need for earlier, more personalised support.

How Suffolk Work Well supports people to stay in work

Early support that makes a difference

One of the most important factors in preventing long term absence is timing. Suffolk Work Well offers early access to support, helping people address challenges before they escalate.

This includes open conversations, practical advice, and simple strategies that can be applied straight away.

Personalised and flexible support

Everyone’s experience of mental health is different. Suffolk Work Well takes a flexible approach, offering support that fits around each individual.

This can include:

• one to one sessions
• tailored strategies and wellbeing action planning
• support that adapts as needs change

This flexibility makes it easier for people to engage, and more likely they will see lasting results.

One to one support from skilled practitioners

A key strength of the service is its dedicated caseworker model. People receive consistent support from trained professionals who understand both mental health and employment.

Delivered by Suffolk Mind, the service brings together emotional support and practical workplace guidance in one place.

Mental health at the centre

Suffolk Work Well recognises that mental health is often the main barrier to staying in work, not a secondary issue.

Support focuses on:

• understanding how mental health affects work
• building confidence and resilience
• improving communication in the workplace

This focus helps people feel understood, not judged, which makes a real difference.

Supporting both staying in and returning to work

Some people need help to stay in work, others need support to return after time away. Suffolk Work Well does both.

This includes:

• helping people remain in their roles during difficult periods
• supporting phased returns after absence
• improving long term job stability

This joined up approach benefits both individuals and employers.

A more holistic approach

Mental health does not exist in isolation. Suffolk Work Well looks at the wider picture, including personal circumstances, work environment, and other barriers.

By connecting people with the right support at the right time, the service creates a more complete and sustainable solution.

Why Suffolk Work Well stands out

Suffolk Work Well reflects what national guidance is calling for, but more importantly, it delivers it in practice.

It stands out because it offers:

• early, preventative support
• a strong focus on mental health and meeting emotional needs
• personalised, flexible delivery
• trusted local expertise

This makes it a leading example of how employment and mental health support can work together effectively.

Supporting the future of work

As more employers recognise the importance of mental health, services like Suffolk Work Well are becoming essential.

They help organisations:

• reduce absence
• retain valued staff
• build healthier workplaces

At the same time, they help individuals stay connected to work, which is often a key part of recovery and wellbeing.

Final thoughts

If the aim is to help more people stay in work and live well, services like Suffolk Work Well are a big part of the answer.

By combining early support, personalised care, and a clear focus on mental health, we are helping shape a healthier, more sustainable future for the workforce in Suffolk.

Read more about the service here: Suffolk Work Well

When my mental health dips, one of the first things I notice is how hard it becomes to focus on anything positive. My thoughts can get loud, and it can feel like my brain is stuck circling the same worries again and again.

I’ve always had a creative streak, but I’ve learned that creativity and arts and crafts can be a powerful support for mental health and recovery.

It’s not dramatic or life changing, but it can help in a quieter and more practical way. Sitting down with something creative, whether that’s painting, crafting, drawing, or writing, gives my mind somewhere else to go. Somewhere calmer.

Creative hobbies give my attention a new direction. Instead of focusing on anxious thoughts, I’m focusing on colours, shapes, textures, or the next step in a project. That shift in attention can make a real difference when mental health feels fragile.

There’s a reason why our Waves service prioritises arts and crafts in their sessions supporting people with a diagnosis or traits of BRP/EUPD, and we explore the benefits of creativity in this blog.

What is ‘flow’ and why does it matter for mental health?

One of the most powerful things about creative activities is the feeling psychologists call ‘flow’.

Flow is often described as being in the zone. It happens when you become completely absorbed in what you’re doing. Your focus sharpens, your awareness of time fades, and for a while you stop thinking about yourself or the outside world entirely.

You’re just doing the activity in front of you.

Flow tends to occur when a task is challenging enough to keep your brain engaged, but not so difficult that it becomes frustrating. When your skill level and the challenge match well, your mind settles into a deep focus.

It doesn’t have to be a traditional art or craft – jigsaw puzzles and cosy games can help us find our flow state too.

Flow often appears during a creative session. You can be drawing or painting and suddenly look up and realise that an hour has passed without checking your phone or replaying anxious thoughts in your head.

Your mind has simply been busy making something, and maybe wandering or day dreaming at the same time.

This is one of the reasons creative hobbies can support mental wellbeing. They give the brain a break from rumination and focuses our attention on something creative instead.

How creativity supports mental health

There are many ways creativity supports mental health and emotional wellbeing, especially during difficult periods. When our mental health isn’t great, our emotional needs can start to feel harder to meet.

Creative activities can help us to meet some of those needs in small, manageable ways.

A sense of Achievement

Low mood can make it feel like you’re not progressing in anything. Creative projects create small, achievable milestones.

Finishing a sketch. Completing a crochet square. Painting one section of a canvas.

These small wins create a sense of achievement and accomplishment, which can be really valuable when motivation and self-esteem is low.

Space for Privacy and quiet focus

Creative time can also become a protected space.

Arts and crafts create a moment of privacy where we can focus on something without judgement or pressure. It isn’t about producing something perfect or impressive. It’s simply about the act of making.

That quiet focus can give us space to reflect on our thoughts, or let our minds wander and day dream.

Meaning and Purpose

When we move down the mental health continuum, it’s common to feel disconnected from purpose, that sense of why we are here.

Creating something, even something small, reminds us that we can still shape things and explore ideas which can give us purpose. Making something for someone, even a simple card, can also give us purpose and connect us to that person. In turn, them thanking you for it, or offering feedback, can also meet your need for Staus (feeling valued).

Creativity helps redirect attention

One of the biggest benefits of creativity for mental health is where it directs your attention.

When anxiety or low mood takes hold, attention tends to lock onto problems and worst case scenarios. The brain keeps returning to the same negative loops.

We can also fall into the trap of doom-scrolling or spending more time than we want to on social media, using our attention harvesting device (phone).

Creative activities interrupt that cycle.

Instead, our brains start giving attention to colour, patterns, textures, or how to solve a small creative challenge or try a new technique. This kind of focus engages curiosity and exploration rather than worry.

The mental health benefits of creative communities

Creativity can be deeply personal, but it can also open the door to connection and community (another of our emotional needs).

There are creative communities everywhere, both online and offline. Craft groups, art classes, creative workshops, and online spaces where people share projects, ideas, and encouragement.

Connecting through creativity can feel easier than traditional socialising, especially during difficult periods. There’s already a shared interest and a shared language.

You don’t have to explain why you’re there. Everyone is simply there because they enjoy making things.

Creative communities often celebrate experimentation and progress rather than perfection, which makes them ideal spaces to meet your need for achievement too.

You don’t have to be “good” at art

One of the most common barriers people mention when talking about creative hobbies is the belief that they’re “not artistic”. But, it doesn’t matter.

Drawing or doodling, knitting, painting, journalling, embroidery, photography, scrapbooking, pottery, collage, digital art, model making, crafting, the possibilities are endless.

The goal isn’t to create something impressive, but to have something to give your attention to that you enjoy and that helps you meet your needs.

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What next? We’re getting ready to launch a new creative fundraising campaign for you to get involved with. If you need a reason to get creative, or find a challenge helps you pick up a hobby, keep your eyes open on our social media.

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Frequently Asked Questions: Creativity and mental health

How can arts and crafts help mental health?

Arts and crafts can support mental health by encouraging focus, relaxation, and emotional expression. Creative activities can give the mind something positive to concentrate on, which can help reduce rumination and anxious thinking. Many people find that creative hobbies can help meet emotional needs including  achievement, privacy, meaning and purpose, and community.

What is the flow state in creativity?

The ‘flow state’ is a psychological state where a person becomes completely absorbed in an activity. Often described as “being in the zone”, flow happens when a task is challenging enough to hold your attention but matches your skill level so it’s not frustrating.

You may lose track of time, feel deeply focused, and experience a sense of enjoyment in the activity itself.

Why are creative hobbies good for mental wellbeing?

Creative hobbies support mental wellbeing because they can help people meet a number of emotional needs in a healthy and accessible way. Making something with your hands or imagination can help redirect attention away from worries and towards curiosity and problem solving.

It doesn’t have to be fancy, doodling with a biro on scrap paper can be just as effective as working on a larger project with art supplies.

Do you have to be good at art to benefit from creativity?

No. You do not need to be skilled at art to experience the benefits of creativity. The positive effects should come from the process of creating rather than the final result.

If you find yourself focusing more on the end result than enjoying the process, try something new for a while, rather than lose your sense of achievement by not creating something ‘perfect’.

Activities such as doodling, knitting, journalling, painting, or crafting can all support wellbeing, regardless of experience level. Creativity can also come from writing, cooking, music etc. The goal is simply to engage with the activity and allow your mind to focus on something constructive.

Can creativity help with anxiety or stress?

Creative activities can help manage anxiety and stress by shifting attention away from repetitive negative thoughts. Focusing on a creative task can encourage calm concentration and relaxation, similar to mindfulness practices.

Many people find that creative hobbies help them slow down, regulate their emotions, and feel more present in the moment.

Suffolk Mind celebrated International Women’s Day 2026 a little early with this key event at Ravenwood Hall, Rougham, on Wednesday 25 February, bringing people together for a morning of networking, thought leadership, and lively discussion.

Our panel of special guests of leading and influential people from across Suffolk spoke of the challenges and opportunities they each face.

Three women in leadership joined on our panel: Sophie Alexander, Women in Construction Anglia; Mandy Errington, DJV Boutique & President of East of England Co-op; and Charlotte Giddings, Brownie & The Bean. They were joined by Steve Flory, Hudson Group and Jon Reed, Paddy & Scotts.

More than 80 people were welcomed by Clare Taylor, Vice Chair of the Board, Suffolk Mind, with an introduction to women’s wellbeing from Charlie Green, Deputy Head of Education & Training, Suffolk Mind to start the morning.

Emma Proctor-King, Churchmanor Estates, and Suffolk Mind Ambassador, led the guest interviews.

Highlights included wise words from the panel for their younger selves, with Mandy Errington saying, ‘You will survive and thrive through business, no matter how hard it might get, if you don’t give up.’

Clare Taylor said, ‘We knew we wanted to celebrate International Women’s Day, but we also wanted to go one step further by speaking openly about the challenges and opportunities women, and young people of every gender, face here in Suffolk.

‘We’re lucky to have so many women in leadership roles in Suffolk, and we wanted to explore how they balance their wellbeing, family, and their goals.

‘Events like this, hosted by Suffolk Mind, are important not only to bring people together, but to be a safe place to explore ideas, stories and hopes for the future of Suffolk and its people.’

Jon Neal, Chief Executive, Suffolk Mind, added, ‘Bringing together a panel of businesspeople from diverse industries and backgrounds meant that we heard inspirational stories, as well as insights into what the future might look like for generations to come.’

Suffolk Mind has announced the appointment of new volunteer Ambassadors who will represent the charity across the county and help champion its mission to make Suffolk the best place in the world to talk about and take care of mental health.

The Volunteer Ambassadors, all invited into the role in recognition of their commitment to Suffolk Mind, will support the charity at events, in the media, and through their own professional and community networks.

Suffolk Mind’s Ambassadors act as advocates, connectors and champions for mental health. They publicly represent the charity’s values and use their skills, experience and influence to help raise awareness of Suffolk Mind’s services and impact.

Emma Lightfoot, from popular river cruiser, Orwell Lady, has been appointed as a Volunteer Ambassador. She has supported Suffolk Mind for years through her different roles, and brings a passion for the emotional needs and resources approach as well as her new research into bereavement through pet loss.

Martyn Broughton, volunteer, joins the Ambassador programme following his voluntary service with Suffolk Work Well and his lived experience of mental ill health. He will help strengthen Suffolk Mind’s reach within our local community, particularly connecting with people struggling with their mental health in the workplace.

Emma Proctor King, Head of Communications at Churchmanor Estates, has been appointed as a Volunteer Ambassador this February. Emma’s first role as Ambassador is to host a panel of speakers at Suffolk Mind’s International Women’s Day celebration event at Ravenwood Hall on Wednesday 25^th February.

Peter Basford and Olly Magnus join the Ambassadors having already served as patrons of Suffolk Mind for a number of years.

Jon Neal, Chief Executive, from Suffolk Mind said:
“Our new Ambassadors will play a vital role in helping us reach more people across Suffolk. Their passion, influence and commitment to mental health allow us to start important conversations in workplaces, communities and networks that we might not otherwise reach.

“We are incredibly grateful for their support and proud to welcome them into this role.”

In their Ambassador role, they may be seen:

• Representing Suffolk Mind at local and regional events
• Speaking about Suffolk Mind’s services at networking events or on social media
• Advocating for mental health in the media
• Thanking supporters at cheque presentations and community events

Martyn Broughton, Ambassador, said:
“I’m proud to become a Volunteer Ambassador for Suffolk Mind. Mental health affects us all, and I’m looking forward to using my voice at events to support more people going through tough times.”

Suffolk Mind’s Ambassadors come from a range of backgrounds, including business, community leadership, volunteering roles, and fundraising challenges. Together, they help strengthen the charity’s work to ensure that no one in Suffolk has to face mental health challenges alone.

To find out more about Suffolk Mind and its Volunteer Ambassador programme, follow this link.

Jon Neal writes a monthly article for Bury Free Press, here’s one exploring the need for Control

Injury leads to a loss of Control

I’d never heard of plantar fasciitis until a few weeks ago. I’m still not sure how to spell it, and it still sounds like a made-up injury about extreme right-wing gardeners. But it’s real, as the ache in my heel will testify to.
Basically, it’s a common affliction that people who don’t (shouldn’t?) run much start to run a bit more. If, for example, they’ve been foolish enough to sign up for a half marathon, having promised they would if they reached a fundraising target for a fun run at Bury Rugby Club just before Christmas.
This, alas, is what happened to me.

What happened?

I ran Mental Elf in early December – only 3k, but that’s 2,900 metres further than I would usually run on any given weekend. I had been training for it a bit, but perhaps not enough. And the worst mistake I made, in retrospect, was running it in old trainers because I didn’t want to make my newer ones muddy.
A few days later, having gone for another short run, a pain in my heel tells me to never run again. Much as I’d love to listen to my heel and take heed of its advice, that’s probably not the answer.

How has the injury affected my emotional needs?

Anyway, I still don’t enjoy running, but the thought that I can’t because of this silly affliction is not meeting my emotional need for Control. I can feel myself getting less fit. Which is annoying, and affecting my emotional need for Achievement.

I’m catastrophising forward to that half marathon and either not being able to start it, or not complete it, or come dead last… who knows what will happen, but when we’re stressed we like to think the worst, don’t we?
Of course I need to practice what we preach at Suffolk Mind; I need to focus on what I can control, so that I can let go of what I can’t control.

What did I do about it?

A self-referral to the physio led to them emailing me two weeks of strengthening and stretching exercises for my calf muscles and feet.
How boring. Can’t they just see me and work some immediate magic? Apparently not, but I’m in control of whether or not I follow their advice…and, of course, I did. And, annoyingly, it seems they were right. Who knew?

Am I feeling better and more in control?

As I write this, I’m sitting in my running stuff having been for a short run – about half a mile – this morning in the rain, and sadly my plantar fasciitis seems to have cleared up. So I guess I’d better start running again.
There’s a small part of me that feels better about being in control again, looking forward to slowly getting fitter. But there’s still no part of me that’s relishing the prospect of a half marathon in September.
Maybe that will come further down the line. Or maybe I’ll run the half marathon and never run another step afterwards.
As long as I don’t get injured again, at least I’ll be in control of that.

Find out more about your emotional needs on our workshop, The Essentials.

Montrose House is our multi award-winning, CQC rated ‘Outstanding’ residential care home.

Montrose in the morning

A typical day at Montrose House begins with staff arriving and greeting any residents who are already up. These simple morning check-ins help set a positive, calm start to the day before everyone heads into the kitchen for a drink and prepares for the shift ahead.

Around 7.30am, the handover from night staff takes place. This is when we share any important updates from overnight or previous days, especially for team members who have been off. We also review the day’s task list and delegate jobs, so everyone is clear on their responsibilities. From 8am to 10am, the keyholders carry out the first medication round, supporting residents to take their medication safely. While this is happening, the rest of the team assists residents with personal care and provides breakfast.

The morning can be busy and varied. Depending on the schedule, staff may support residents with community access, medical appointments (including mental health reviews), social outings such as to the shop or pub, or trips into town. We also check in with residents about their meal preferences for lunch and dinner from our four-week rotating menu. Routine health and safety checks and support with laundry are fitted in around this work.

Lunch at Montrose House

Lunch is served between 11.30am and 12pm, offering options such as sandwiches, soups, pancakes, or eggs. The keyholder then administers midday medication. Our next handover happens between 1.30pm and 2pm, led by the morning keyholder and joined by the staff starting their shift. This includes passing the sleepover keys to the incoming sleepover staff member, who will complete the medication duties for the rest of the day and following morning.

What happens in the afternoons?

Afternoons follow a similar pattern to the morning. Staff continue supporting any scheduled activities or appointments, and preparations begin for the evening meal. Residents are encouraged to be involved in the kitchen if they wish. Others may take part in baking, bingo, watching YouTube, or simply chatting with staff. Often these conversations lead naturally into key-working sessions.

Winding down for the evening

The evening meal is served around 4.45pm, after which staff tidy and clean the kitchen. Residents often choose to help, and for those with mobility needs, we adapt tasks like drying up so they can still take part. Evenings offer a mix of relaxation and social time. Some residents gather in the lounge for TV or a Netflix movie, with support from staff. Others prefer games, crafting, colouring, or spending time in the kitchen.

Later in the evening, staff support residents who need assistance with personal care and getting ready for bed. The keyholder completes the final medication round between 8pm and 10.30pm. Just before ten, handover to the waking night staff takes place, ensuring the night team has everything they need. Sleep-in staff head to bed at 11pm, ready to assist the night staff in emergencies if required.

Throughout the day, all staff record interactions on Nourish, our digital system, ensuring accurate and up-to-date notes that support consistent, high-quality care.

This steady routine, supported by teamwork and communication, is what keeps Montrose running smoothly. Every task, every interaction, and every moment of support makes a real difference to our residents’ daily lives. It’s the collective effort of the whole team that makes this possible.

Thank you to Gary and the Montrose Team for sharing this with us.