In this first episode of this mini series, where we are focussing on the links between suicide risk and domestic abuse, and more importantly how to reduce those risks, we talk about the issue as it stands. We are going to consider how human lives are messy and how as people, we don't fit neatly into boxes, and how a person experience domestic abuse or coercive controlling behaviour may develop poor mental health and even suicidal ideation. How that person is now facing a system where mental health, suicide risk and domestic abuse sit on three different pathways with professionals behind 3 different doors, even in 3 different directorates or ministerial portfolios. Because of the structure and systems of the world in which we live, there are then gaps between those services and a person presenting at their GP with low mood, anxiety, inability to sleep may not disclose the abuse that is causing it - nor indeed the intrusive thoughts that they have started to have. They may chat to a teacher at their child's school about "it being a bit rough at home at the moment" but not disclose the impact it is having on them, physically, mentally, psychologically - and perhaps even find themselves talking to a 24 hour national crisis line about thoughts of ending their life ... but whilst each of those experts is behind a different door and there is no bridge connecting them, people will fall through the gaps. We know this is an issue right now and in fact the latest statistics show that more victims of domestic abuse are dying by suspected suicide than at the hands of their abuser, so the risk is not just the abuse and the abuser - the risk is also to themselves. Dual Risk recognises those gaps and helps professional join the dots so that we can reduce the risk of people dying by suicide as a result of domestic abuse, coercive control, intimate partner violence - this matters and we need to stop "raising awareness" and start taking action. We hope you enjoy this mini series and find it informative, engaging and a worthwhile learning opportunity. Please get in touch via our website https://confidentconversations.co.uk to ask questions, share your thoughts and find out more about the Dual Risk Training Framework that we offer.

I am not about to tell you how to become a domestic goddess, create more To Do lists or sell the benefit of multi-tasking or cooking in advance .. This episode is especially for busy working midlife women who are Googling "Am I burned out or is it just December?" and wondering why their stress is through the roof when they can normally just swing through the season and jingle all the way! How do I protect my sanity? What will help my stress levels? How do I survive the festive season now that my hormones are all over the place? When research tells us that 72% of households rely on women to "make Christmas happen" is it any wonder that we feel overwhelmed - and then throw in the joys of menopause and the challenge of carenting, along with every other thing that comes along - it is a LOT! In this episode we will talk about the challenges of perfection, people pleasing, the weight of carrying guilt and offer you a Framework to help you not just survive but even THRIVE this Christmas. Let's learn more about the 4R's and how Boundaries can prevent Burnout so that we can enjoy Bloody Christmas! Have a good one - see you next year x www.actuallyshecan.co.uk

Stress is costing UK businesses an estimated £28 billion every year, yet too many organisations still treat wellbeing as a tick-box exercise. In this episode of Really Useful Conversations, we give a nod to "International Stress Awareness Week" where the theme for 20235 is "Optimising Employee Wellbeing through Strategic Stress Management" - and we take a look at why strategic stress management is a leadership and performance issue, not a fluffy wellbeing tick-box exercise. We talk about how early, honest conversations can reduce burnout, improve morale, and build psychologically safe teams and why avoiding these "difficult" discussions costs far more than having them. I'm also shining a light on midlife women in the workplace, who often face a "double burden" of hormonal shifts, caregiving, and workplace pressure, contributing an estimated £1.5–2.9 billion to the UK's annual stress-related losses, in keeping with my work through "Actually She Can!" where we actively support women to find more energy, momentum and joy in their Second Act. Whether you are a manager, leader, HR professional or indeed a busy working midlife women, this episode helps us to consider what really useful conversations look like in practice, how to spot early warning signs of stress, and how culture shifts begin with simple, human connection. For more details about my work with corporate clients, please take a look at the website confidentconversations.co.uk and drop me a note if your managers could use some help with their own Really Useful Conversations in the workplace.

The final episode for the mini series, supporting Menopause Awareness Month ... So what happens next? In this no-nonsense episode, we recap the Six Lifestyle Levers that help midlife women support mental health during the menopuase chapter, and as Awareness Month closes, let's hope that the subject is not put back in the drawer until this time next year! Let's hope that the UK Government's new menopause health-check plans receive the support, funding and education that is needed because let's face it, women's health deserves serious investment and not just lip service. With International Stress Awareness Week on the horizon, we will start to take a look at how stress, hormones and midlife mayhem can create that perfect storm and I'll tell you a little about the free live Masterclass on 18 November to help you feel more in control, rested and resilient. Really Useful Conversations matter and I am a woman on a mission to keep those conversations going, in midlife and beyond, so do follow and subscribe and stick with me on this journey? Full details of the FREE November Masterclass are on the www.actuallyshecan.co.uk website - hope you'll take advantage of the offer and do feel free to share with friends who you know will benefit from overcoming that "Wired and Tired All The Time" feeling.

The conversations we have with ourselves are often the most important, so telling yourself that "I should be coping better," and internally beating yourself up, whilst quietly carrying the mental load of work, ageing parents, teenagers, menopause symptoms, and a house that never seems to stay tidy is just not fair. But so often women don't ask for help. We don't want to be a burden. We tell ourselves other people have it worse. And we push on, exhausted, feeling as though we should be able to just crack on. In this mini episode we're talking about the sixth lifestyle lever - Support - and why trying to do everything alone during menopause is one of the biggest risks to your mental health. As human beings we were never meant to be solo flyers, and we learned about the importance of Connection in episode 5 of this mini series - so in this final episode let's take a look at what that support might look like. We need to consider:- How hormonal changes affect mood, resilience and your ability to cope Why asking for help isn't weakness — it's a biological need The types of support that genuinely help midlife women: emotional, practical, social and professional This is not fluffy "you've got this" nonsense. It's about building support that actually lightens the load and helps us better navigate choppy waters. Whether that's a conversation with someone who gets it, advocating confidently at a GP appointment, working with a therapist, being part of a menopause group, or simply letting others at home know how you are feeling and how they might help. Let's not forget, strong women burn out too and if you are struggling with the juggle, alongside challenging perimenopause symptoms, this episode will help. If you have not done so already there are 6 other mini episodes that I have recorded for Menopause Awareness Month so do make time to listen to them all and give yourself the right tools to make small shifts for big impact. Take good care! A

When we talk about 'environment', most people think about cluttered kitchens, noisy offices or never-ending WhatsApp notifications, and yes, they can make a difference - but in midlife and menopause, your internal environment matters just as much. Thinking about your gut health, blood sugar, hormones, sleep patterns, and the way you speak to yourself when nobody else is listening - all of these will affect the experience you have during this chapter of messy midlife. In this mini episode we explore both sides - the external world you move through and the internal world you carry inside and how each one affects menopause symptoms, mental health and your ability to cope. We need to think about how we can stop our nervous system being on high alert. Consider how low blood sugar, gut health and more can trigger and worsen symptoms. Think about realistic small changes that as women in the real world are do-able. This isn't about buying matching storage baskets and having a declutter - although crack on if that works for you - it's more about creating an environment - both inside and out - that supports your hormones, your head and your heart. The 6 Lifestyle Levers are a great place to start when thinking about how best you can support yourself at this time - whether HRT is on your "To Do" list or not - we can all choose small shifts that make a big impact. Let me know about your experience and if you want to dive deeper and create a plan that is right for you, drop me a note and I can send you the workshop link.

Feeling disconnected, lonely, or like nobody really gets what you're going through? You're not imagining it - midlife and menopause can quietly shrink your world. Between work pressures, family demands, and hormonal changes that impact confidence and mood, it's easy to drift into isolation. It might be that you are busy, just struggling with the juggle of midlife, especially if the "sandwich generation" perfectly describes your world but in this episode of our mini series for Menopause Awareness Month, we explore why connection is one of the most powerful mood-boosters and protectors of mental health during menopause. In the first episode we talked about how declining oestrogen affects neurotransmitters which will have a knock-on effect on how you are feeling, whether your mood, your motivation or even your self-esteem, and how it can be easy to withdraw and feel like you are going through this weird phase on your own - but here we will talk about the fact that your brain literally needs other people for balance, and how small, real-life interactions can rebuild your sense of belonging and joy. Human connection is as important for our wellbeing as food, fresh air and hydration but this isn't about joining a club you don't have time for or pretending everything's fine, it is not about adding further to the fatigue and stress by filling every remaining gap in your day with social events - it is about understanding the science of social connection, oxytocin, and nervous-system regulation, and finding ways to reconnect that actually fit your real life, and that add quality rather than quantity when time is already pressing. If you've been feeling flat, anxious, or invisible, this episode will help - please remember that you were never meant to do this alone and there are lots of ways we can connect and have that sense of community, even without leaving home! Check out the https://actuallyshecan.co.uk website for details of my programmes and online coaching groups - having us in your corner can really help.

Sleep and Menopause – One of the most frequently raised concerns (This is Episode 3 and is part of the 6 Lifestyle Levers: Small Shifts, Big Impact mini-series) If you are tired but cannot switch off, wide awake at 3am, or constantly running on adrenaline, this episode is for you. In this episode we look briefly at how menopause affects sleep, stress, and your nervous system - often one of the most frequently asked questions in my coaching sessions - and take a quick look at what you can do to feel calmer, clearer, and properly rested again. You will learn: We know that changing hormone levels disrupt sleep and increase anxiety in midlife We have talked before about the impact of cortisol, melatonin, and progesterone in your "wired but tired" feeling We get that poor sleep impacts appetite, mood, and weight through ghrelin and leptin Let's think about practical steps to regulate your nervous system and create an evening routine that works This 10-minute episode is packed with simple, evidence-based ideas to help midlife women improve sleep quality, reduce stress, and restore balance without overhauling everything. It's part of a 6 part mini series, so do listen out for the other episodes and if you want to do more about this and make your own experience more positive, join me in the 6 Lifestyle Levers online workshop. There we will be helping everyone create a plan for action that is personal to them. Menopause & Mental Health - 6 Lifestyle Levers Workshop on 22 October at 7pm (UK time). Enjoy this episode, and here's to a great night's sleep!

If you have been feeling low, sluggish, or struggling with sleep during menopause, this episode will help you understand why movement really is medicine for the mind. In Episode 2 of my mini-series, 6 Lifestyle Levers: Small Shifts, Big Impact, we look at how physical activity supports mental health, hormone balance, and emotional resilience in midlife, and how it can help you also sleep better. You will learn: How exercise increases serotonin, dopamine, and noradrenaline to lift mood and motivation Why movement helps regulate cortisol and reduce anxiety and overwhelm How simple daily activity can improve sleep, energy, and cognitive function Practical ideas to make movement easier, including stretching, walking, and strength training for hormone health This 10-minute episode is full of evidence-based insight explained in simple, real-life terms. It's aimed at busy working women who are not athletes or fitness fanatics and for whom this time of life is stressful with lots going on. No gym guilt or strict routines, just small realistic shifts that even the most busy woman can introduce that will start to make a big difference. If you want to turn this knowledge into a clear personalised action plan, join me for the Menopause & Mental Health Workshop online Tuesday 22 October at 7 pm. It is a small-group, practical session with me, a qualified, accredited menopause coach, where you will discover which of the six lifestyle levers matter most for you and how to apply them confidently in daily life. No lycra or marathon running needed - honestly, I just want to help you get started in a way that fits with your world and your lifestyle. Progress not perfection! When you are ready to take it to another level, there are people I can signpost you to - but for now, let's just get you started. Grab your spot at the masterclass online at https://actuallyshecan.co.uk/6Levers

If you've been feeling flat, foggy, or wired but tired, it might not just be stress or perimenopause. It could be what, and how, you are feeding your brain during this chapter. In this first episode of my new mini-series, 6 Lifestyle Levers: Small Shifts, Big Impact, we focus on Nourish: how nutrition shapes mood, energy, and emotional balance during menopause. You'll learn: Why falling oestrogen changes the way your body absorbs and uses key nutrients How to fuel the feel-good neurotransmitters (serotonin, dopamine, GABA) that support mood and sleep Simple food swaps that calm inflammation and boost brain health, including olive oil, walnuts, and tinned fish It's a brisky and thought-provoking 10-minute episode designed to help you think about the 6 Lifestyle Levers that can make a change for us all, and talks about evidence-based nutrition insights for midlife women, explained in plain English with practical, real-life advice. No jargon, no kale smoothies, no guilt. Whether you are choosing HRT to help your menopause journey or not, these Lifestyle Levers are useful for us all to consider, especially in protecting our mental health and wellbeing during this time - and if we can work with our body and brain to support this transition, and not unwittingly be doing things that perhaps make matters worse, surely that can only be a good thing? If you want to turn this knowledge into a clear, personal plan of action that fits your life, join me for the Menopause & Mental Health Workshop - 6 Lifestyle Levers online on Tuesday 22 October at 7 pm. Sign up at https://actuallyshecan.co.uk/6Levers