It starts with you!

Today in your teams, whether it is in your morning briefing or team huddle, start by getting people to breathe! We spend all day often rushing around for our guests and customers – so instead get your team to focus on themselves for just one minute.

Ask them to place one hand on their lower belly and just breathe – get them to feel and notice what happens – where are they breathing?

Enouraging people to spend just 60 seconds being aware of how they feel will help them in their day.

This is now a tool you have just shared with your team which they can use at ANY point in their day if they feel stressed or in need of a ‘minute’. Before your huddle ends, ensure you have made a point of asking if everyone feels ok – is anyone tired or feels like they need assistance today?  

We have no problem doing this when we see people have a cold, so why should we not do this as a general rule?

Adam Chatterly

Leigh Fell

Founder and Chief Executive Officer of
Caritas Neuro Solutions Ltd

Website: www.CaritasNeuro.com

Leigh Fell is founder and Chief Executive of mental health research organisation Caritas Neuro Solutions. After graduating from The University of Glasgow with a degree in Physiology, Sport Science & Nutrition, Leigh spent over a decade in the pharmaceutical, clinical research and drug development industry before developing an interest in mindset training. Leigh now specialises in neurology research covering all aspects of mental health from Alzheimers and epilepsy to schizophrenia and depression.

She is trained in various types of emotional wellbeing coaching including CBT (Cognitive Behavioural Therapy), Harmonising (mindfulness based self confidence coaching), NLP (neuro linguistic programming) and Mental Health First Aid.

Leigh is also working with charity, Support in Mind Scotland and she is the first person in the UK to roll out “Bloom” resilience training in schools.

Bloom is a project run by Mental Health UK and Support in Mind Scotland and funded by Lloyds bank, training young people how to cope with normal day to day life challenges and stressors.
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Statistic One

Women in full time employment are almost twice as likely to have a mental health problem as their male counterparts!


Statistic Two

1 in 6.8 people experience mental health problems within the workplace


Statistic Three

12.7% of sickness absences within the workplace

can be put down to mental health conditions

(Lelliott, P et al, 2008; Stansfield et al, 2016; ONS, 2014)

Did you also know the cause of these issues within the wider hospitality industry?

Verbal abuse from a customer 74%
Insufficient breaks 62%
Inadequate management61%
Difficult working relationships 57%
Verbal abuse from a manager 43%
Unfair distribution of tips 43%
No overtime payment or time off in lieu 42%
Verbal abuse from a co-worker 41%
Substandard working conditions 38%
Not being allowed to take leave 33%

(RSPH, 2019).


There are various ways in which you can support yourself and your teams within the operation:

·      Provide wellbeing mentors
·      Get your HR team to assist in signposting drug and alcohol support
·      Identify and train mental health first aiders
·       Invest in general training and education

The Royal Society Public Health (RSPH) holds a Level 2 qualification - Understanding Mental Wellbeing which will provide training on the principles of mental wellbeing

Download the white paper here Click Here

Often just a signpost is enough – remember you do not have to be trained to signpost someone in your team to something that could assist them.

Physical add-ons that can be used in your business with little expense:

  • Mindful colouring books and pencils in the staff room alongside herbal tea selection / coffee / tea and kettle
  • Water coolers – do you know it is impossible to have a panic attack whilst drinking water? An easy way to get the teams hydrated but also has an impact as a tool to assist with anxiety
  • Business calm app account – perhaps your business could purchase a ‘calm’ app or ‘headspace’ app for the teams to have access to: 
  • Hospitality action can provide services for your business www.hospitalityaction.org.uk


Fearne Cotton last year spoke on the Lorraine Kelly show about her anxiety after a panic attack. Her suggestions are that communication is key and that we all need to ‘take a step back’ sometimes. Her book "Calm" is readily available to purchase.

Buy Here


by Emma Wright, an Anxiety Approved Therapist

Identify the Symptoms

When you feel anxious or panicky, the symptoms can be terrifying. They can include tightness in the chest, rapid breathing, raised heart rate and dizziness. Anxiety is usually caused by a build up of adrenaline which your body can’t cope with – you then become even more anxious, creating a vicious cycle. It almost feels like your body is under physical attack. By learning to recognise when you are feeling anxious, you can identify exactly what is going on and take steps to reduce anxiety, such as deep breathing or even just removing yourself from the situation. The more often you do this, the easier it will become to reduce your anxiety levels.

Stop it Before it Starts

When you are feeling anxious, there are steps you can take to reduce it but you can also stop it before it starts, by identifying the cause or trigger. Do you get anxious in certain circumstances, such as having to do a work presentation or in crowded public places. If you find there are times you regularly get anxious, then avoiding them might be a solution in the short term. If you are unable to avoid them, then there are steps you can take, such as breathing techniques, meditation and even self-hypnosis. It’s also worth remembering that you have been in this situation before and you got through it and you will again – positive self talk can be a great help.

Learn to Relax

When you feel anxious, its like your mind and body are going at 100 miles an hour. The good news is that we can train our minds (and our bodies) to relax. One of the most effective ways, is through diaphragm breathing, which helps slow down your breathing and heart rate. You can practise this both, when you are feeling anxious or if you know a stressful event is going to come up. With a relaxed, clear mind, you can empower yourself and take charge of your life.

Be Kind to Yourself

If anxiety is part of your everyday life, then self-care is vital. Get regular movement and exercise to flush away unwanted adrenaline from the body. Eat natural foods, unprocessed foods and drink plenty of water. Avoid caffeine and alcohol as they are known to increase anxiety. Get outdoors and interact with people more and spend less time with IT and gadgets. Don’t overload yourself. Simple is good.



Mindfulness - why does it matter...

If you want to be more present with your family, more creative or productive in your work or just learn how to enjoy the day-to-day more, then mindfulness training is for you. 

Mindfulness is having your mind full of what you are doing in the present moment rather than filled with thought. It is a way of being that brings life to life because rather than being lost in the daydream of our thoughts we have a more direct experience of what is to truly be alive.

Mindfulness is for everyone.

Whether we just want a bit of peace from a busy mind, reduce stress, improve our ability to focus, or to create a bigger shift in the way we feel, mindfulness training has something to offer. 



Francis Trussel of mindfully happy is a mindfullness practioner and author of




Do you answer yes or no to the following statements.



Find help with:

  • I have someone I can talk to about my feelings.
  • I have good friends I can trust.
  • I sleep well most of the time.
  • I eat healthily most of the time.
  • I make time for the things I enjoy.
  • I do things to help other people.
  • I know how to relax.
  • I know what affects my moods.
  • I am kind to myself about who I am.
  • I look after myself during difficult times

Anxiety – Anxiety is an increasing problem, more common in women than men.

Depression – People with depression have a wide range of troubling emotions and physical effects.

Relationship Problems – Communication, trust, sex and intimacy: relationship problems are one of the most common reasons people seek therapy.

Stress – Too much stress can severely affect your mental and physical health.

Bereavement – The loss of a loved one is a major life event and one that can benefit from seeking help.





mumbossInterview with author, TV presenter and top parenting blogger, Vicki Psarias of Honest Mum.

What does your work day look like?

No day is the same and as I do quite a lot of telly commentary on breaking news, I might not get a lot of notice on a story so can often be found preparing before rushing to the studios whether that's the BBC, ITV, Sky News or Channel 5. I love the buzz of live TV as it reminds me of my former life as TV Director.  If I'm not filming, I would either be blogging a personal piece, interviewing someone I admire (I felt incredibly fortunate to interview Kim Cattrall and Westlife recently), vlogging or having a day off with my fab mum friends nearby. 

Organisation is key, being prepared for the day/week ahead where possible. I have a huge family calendar on the kitchen wall that the whole family use, the kids included as well as a Google calendar that is also synced with the school so we all know about special days/ Harvest festivals/ assemblies/ Sports Day etc. I have a flexible job so take the lion's share of the childcare responsibility and I like it that way. When my husband isn't in office hours, we split everything down the middle. We like to batch cook soups/ meals on the weekend for the fridge/freezer and order an online delivery to arrive on the weekend too usually if we're not away, which helps with meal planning where we rotate family favourites with new dishes. The kids also lay out their clothes, shoes, gym kits and anything else they might need from the night before too, and they've been responsible for doing this for quite a while now. It helps them to feel responsible and makes them accountable too. The same applies for homework, it's up to them to get it done. Both boys are motivated, autonomous learners to be fair, so we've not had any problems yet, there. 

We're big on routine here but know when to relax and bedtimes are later on a weekend as a treat. By having this structure in place, if I need to work away on the odd occasion or work late, I feel happy that the kids have a constant, and we all know what we're doing and when e.g we always have dinner together before homework, bath and bed. Now that the children like to watch what I do, we tend to get in a programme on Catch Up sometimes before bed too. Oliver thinks The Mummy Diaries is hilarious! I've also gotten into the witty The InBESTigators, an Aussie show where the kids investigate day-to-day problems. The last two years in particular have also seen me prioritise self-care. I have real balance at home and at work, and feel happier for it. 

What are your key habits that help you manage your time?

Google calendar and the Reminders app on my phone. I like to endlessly email myself to-do lists, too. I'm also good at putting things in place to help my schedule so wrap-around pre and post school care where possible. My eldest takes the school bus too which helps free up time in the morning so I can walk my youngest to Breakfast Club before my eldest jumps on the bus. We have the most stunning school-run route in Windsor by the river which eases us gently into the day. Feeding the swans and taking in the skyline is a mindful way to kick the day off. I also get up early so we don't have to rush in the morning so we wake around 6/6.30 am. I hated rushing so now go to bed earlier and wake up earlier. Sounds simple but makes a huge difference.   

How do you spend any spare Me Time?

I adore a spa day, and can't wait to be returning to Cliveden House Hotel's stunningly beautiful spa for my birthday again this year in November. With the only listed pool in the UK and the most nourishing and restorative of treatments, it's a truly magical place, close to where I live. I also like to have my nails done and have recently become obsessed with SNS manicures which are natural and kind to your nails. They've never felt stronger. I tend to have them done monthly. And, who doesn't love a bouncy blow-dry! 

 Link to blog honestmum.com

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