Iceni Magazine Norfolk Issue 154

Welcome To Iceni Magazine,

“Even the darkest night will end, and the sun will rise” - Victor Hugo

Welcome to Issue 154 of Iceni Magazine!

We’ve got a packed edition for you this month, and we’re diving straight into an important topic: Mental Health. There’s been plenty of conversation lately about young people and social media, so if you’d like to get to grips with what’s really going on, head over to Page 22. And if someone you love is dealing with depression, Pages 24 and 25 offer thoughtful, practical advice to help you support them through a tough time.

Of course, it’s not all serious. Charlie is here with some brilliant tips on how to tweak your make-up routine for the colder months (Pages 16–17). And if you’re dreaming of crisp mornings and carpets of white flowers, Pages 34–35 will point you toward the best Snowdrop Open Days locally.

Fancy channelling a bit of Margot Robbie energy? Believe it or not, starting your morning with classical music might get you part of the way there! Susan Leigh shares the surprising benefits of a classical‑inspired morning routine on Pages 8–9.

Dive in and enjoy! See you again in March - but don't forget to follow us on our socials so you don't miss us too much.

Follow our social channels search: Iceni Magazine

Charlie, Iceni Home And Garden, Nova Silver, Susan Leigh, Tim Barnes-Clay, Trevor Langley, Vicki Jeffery.

Copyright © Iceni Magazine Limited. All rights reserved. No articles, adverts, content or design in this magazine may be used or reproduced either in whole or part, online or in print. The views and advice from contributors are not necessarily those of Iceni Magazine Limited. Every effort is made to ensure the contents are accurate, however Iceni Magazine Limited can not assume responsibility for errors, omissions or incorrect information. Iceni Magazine Limited accepts no liability for loss, damage or difficulties resulting from contracts between The Client and their customer. Inclusion within the magazine does not imply a recommendation. www.icenimagazine.co.uk

CHESNEY HAWKES Announces March 2026 UK Tour Dates

Coming to NORWICH - Waterfront On

Monday 16th March

Chesney Hawkes became one of the biggest pop stars of his era with his irresistible mega-hit ‘The One and Only’, becoming one of the most recognisable songs of a generation.

Having spent over a decade in LA, Chesney is finally back and bigger than ever, with his long-awaited comeback album ‘Living Arrows’ securing BBC Radio 2’s coveted ‘album of the week’, and spawning the hit radio singles ‘Get A Hold Of Yourself’, ‘Live Forever’ and ‘LOUD!’.

With regular major television appearances including his iconic BBC Radio 2 ‘Piano Room’ and recent advance to the final of ‘Celebrity Big Brother’, Chesney is very much back in our lives, our ears and our hearts - Guilty pleasure to National Treasure!

New album “Living Arrows” is out now.

The resurgent Chesney Hawkes is back where he belongs after a phenomenal campaign with the recent release of his new album ‘Living Arrows’, finishing as a finalist in Celebrity Big Brother and completing a huge run of lives shows: first touring arenas across Europe as special guest to James Blunt and then selling out his current UK headline run. All three of its singles - ‘Loud’, ‘Get A Hold of Yourself’ and ‘Live Forever’ have graced the Radio 2 playlist, and he also performed an outstanding BBC Radio 2 Piano Room session. Chesney now focuses on the album’s opening track, the summer anthem ‘Nobody Like You’.

‘Living Arrows’ shows Chesney at his most vulnerable, completely free of inhibitions or doubts. There is heartache, yes, but there is

joy, too, and gratitude for everything he has in life. Combined with his heartfelt, candid style of songwriting, the album’s cohesive pop-rock sound paints a roadmap for his children, as he intended, but for listeners, too. It’s evident throughout his greatest work to date that he has nothing to hide.

As you’d anticipate from a man who has gone from teenage sensation to parenthood and into a perhaps unexpected career resurrection, ‘Living Arrows’ is full of the varied emotions of life. There’s the escapist “let’s get drunk and get a tattoo” hedonism of the new single ‘Nobody Like You’, lived-in moments of romantic intimacy on ‘Radio Silence’, and a playful take on the what-might’ve-been love story with ‘The Ballad of Benny & Alice.

Yet they’re contrasted with moments of utmost poignancy, such as ‘The Meaning of This’, a ballad in the lineage of George Michael or Elton John that pays tribute to a family friend who took her own life at a young age. It’s also prevalent in the gorgeous soft-pop of ‘Surprise Yourself’. Dedicated to his son, Casey, it’s a reminder that

life will bring him many of the same challenges and mistakes-but he has everything it takes to successfully navigate those circumstances. Undoubtedly one of the most affecting and significant songs on the record, is“13”, which sees Hawkes address a childhood trauma for the first time. It begins with a grunge guitar hook, lending a tension to the track that runs through.

The ‘Living Arrows’ album was produced and co-written by the BRIT Award winner and Grammy nominee Jake Gosling (Ed Sheeran, One Direction). The friendship between the pair is a big element of the album’s success: it’s a connection that allows Chesney to face the tougher emotions that he explores in some of its songs, but also to enjoy the unbridled fun that he channels in others. Its buoyant spirit was further elevated by guest appearances from friends including Nik Kershaw and Chesney’s brother Jodie.

Tickets start at £26.00 are available fromhttps://www.thegigcartel.com/Artistsprofiles/Chesney-Hawkes.htm

Let Classical Music Start Your Day!

How do you awaken in the morning? Some people like to set several alarm clocks, spacing them at 10-minute intervals, thus allowing them to doze off a couple of times.

They prefer to wake up gradually and ease their way into the day. Other people enjoy getting up quickly, eager to do an early morning run, yoga routine, swim or gym session before they go to their place of work.

Actress Margot Robbie recently said that her preferred way to wake up each morning is to tune in to classical music. She finds it a calm, soothing way to start her day. Her morning alarm is set to a classical music station, and she listens to whatever they play. For those like Margot Robbie, the variety of the selection is part of the appeal. She enjoys listening to their choice of playlist.

There are many who appreciate the role that classical music has in their lives, perhaps familiar as a backdrop to adverts, recognised as the soundtrack to films or as a popular choice from their childhood days. Some classical music can trigger memories from previous, happy times, perhaps when they first learned about music or from relaxed family occasions.

Waking up to classical music has been found to have many benefits. Of course, there are different styles of classical music, from loud, invigorating orchestral pieces to calmer, quieter solos, some sombre, others joyful. By consciously deciding to awaken in a way that suits you best, you’re setting a positive tone for the day, taking control of your mood, mindset and outlook, and choosing to introduce a calm, upbeat mood to each day.

Mellow, classical music has been found to enhance cognitive function, benefit your mental

state and improve concentration. It offers a gentle, pleasant way to awaken and can help you feel calmer, think more clearly, and be better able to focus and be productive. Regular exposure to classical music can help reduce stress levels and alleviate feelings of depression. It introduces a slower pace, offering the opportunity to take a mental break, switch off and relax.

Listening to intricate compositions stimulates neural connections and enhances memory, concentration, and creativity, resulting in improved brain function and cognitive enhancement. You can encourage this by making a note of any music you hear that would appeal as part of your wakeup routine. Enjoy sourcing your personal playlist each day.

There are numerous playlists specifically designed for a peaceful morning wakeup, featuring familiar pieces by composers like Debussy and Beethoven. Online platforms like YouTube host various compilations of classical music for this purpose. The music that’s usually recommended has a slower, consistent tempo, generally between 60 and 80 beats per minute.

Pieces like Edvard Grieg’s ‘Morning Mood’ or Debussy’s ‘Clair de Lune’ are especially beneficial to awaken to, with platforms like Spotify offering a variety of playlists to choose from. Softer, more melodic pieces are usually recommended as optimal, but it’s good to experiment and find your personal preference.

Choose instruments which appeal. Music featuring a single instrument or a small quartet is potentially more soothing than a full orchestra. You’re able to then appreciate the beauty and versatility of a solo performance rather than the power and volume of a larger full orchestral piece. Acoustic pieces of popular music can deliver a welcome wy to wake up, but there are many rather lovely choices which may also appeal.

It’s good to experiment. Everyone responds differently to music, so explore a range of pieces and composers to find what resonates most favourably with you. Each day could require a different mood of music, from busy and energetic to mellow and relaxed. Select one which best suits what you’ve planned for the day ahead.

As well as influencing how you wake up, why not ease the pressure and commit fully to a positive wake-up routine. Take a few minutes each evening to itemise outstanding issues that need to be dealt with promptly. You can then remove the fear of forgetting about them whilst having the satisfaction of ticking off each one as they’re done.

Another tip is to prepare your next day’s clothes and packed lunch the evening before, so ensuring you start the day hassle-free and ready to go. An important enhancement to each morning’s routine. A little planning can deliver an upbeat mindset. Making a few positive choices can mean that you awaken each day in the most constructive way.

Article By Susan Leigh

Susan Leigh, South Manchester counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support. For more articles, information or to make contact please visit: https://www.lifestyletherapy.net

DINING AT HEMISPHERE RESTAURANT

The city of Nottingham offers a lot of interest to many - not only for visitors, but numerous residents and locals also.

Certainly, the shopping opportunities are a big attraction, with independent retailers (including designer outlets), as well as major names, offering all types of regular wants and needs. Nottingham Castle and the caves, within the city boundary, attract visitors throughout every year, along with the arts, sporting events, world-class entertainments and more. The restaurants and eateries in Nottingham provide a ‘wealth’ of different cuisines, with foods (and drinks) to suit all varying dietary requirements.

I located Hemisphere restaurant at West Bridgford, Nottingham. This family-owned and run independent restaurant opened during October 2024 and offers cuisine to a high standard, serving breakfasts, brunches, lunches, plus afternoon and evening dining opportunities.

Renowned and highly-respected chef Paul Thacker and Paul’s wife Rachel, the team behind Uramaki Handmade Sushi www.uramaki.co.uk have created this exceptional dining venue. The team of chefs bring with them years of industry recognition, which drives passion and all that Hemisphere has become known for.

For my first dish I favoured Crispy Chicken. This really excellent commencement had the flavours and texture absolutely appreciated. Opting for a next choice of Miso-Glazed Black Cod (passion fruit miso glaze, bok choy) was another excellent selection. Complementing flavours, succulence and tenderness were in abundance. Head Chef, Cong Dang and the brigade ensure the impressively presented delights. ‘Compliments to Chef’ were duly dispatched. Further popular dishes offered seafood, meats, sushi, sashimi and others.

The choice for dessert went to Bitter Chocolate, Mango & Miso - a grand (near) ending to the dining occasion. Wines and drinks have beverages for everyone.

With celebrations, occasions and corporate arrangements being easily accommodated,

I found Hemisphere restaurant to be most outstanding for its cuisine and further offerings, which include private hire, with full service bar, music system and bespoke dining options.

Gift vouchers are available (great idea for a surprise), plus collections/deliveries and outside catering opportunities.

Thank you to TJ, for exemplary service throughout. Highly recommended.

Hemisphere, 26a Central Avenue, Tudor Square, West Bridgford, Nottingham NG2 6BT.

Tel: 0115 648 0061.

E-mail: info@hemispherewb.co.uk Web: www.hemispherewb.co.uk

As

Toyota Urban Cruiser Review

The ‘Urban Cruiser’ has been used as a badge on various Toyota models worldwide.

However, in the UK, it’s mainly remembered as one of the original small SUV crossoversthough, to be honest, it hardly made a lasting impression.

Now, Toyota has chosen to bring back the Urban Cruiser in electric form, and the changes are strikingly evident.

Looks-wise, the headlights are slim and integrated into a black unit that spans the front end. Below, there is a chiselled design with air intakes and a trapezoidal lower grille.

The sides feature heavily sculpted door bottoms that highlight the robust cladding, emphasising its rugged SUV design.

At the rear, the roofline slopes downward, and a light bar extends midway, while thick cladding surrounds the bumpers for added durability.

Toyota’s Urban Cruiser offers three trim levels. The entry-level Icon features 18-inch alloys, a 10.1-inch infotainment touchscreen with Apple CarPlay/Android Auto, a digital radio, a 10.3inch driver’s display, a rear-view camera, LED headlights, keyless entry/start, and extensive safety features.

The mid-range Design trim includes heated seats, a heated steering wheel, and a front wiper de-icer.

At the top, the Excel trim boasts 19-inch alloys, a wireless phone charger, a panoramic roof, a JBL premium audio system, adaptive LED headlights, and electric front seat adjustment.

There is good headroom and legroom in the front, though the sloping roofline slightly reduces rear headroom.

Boot space is less impressive at 310 litres, which is only marginally larger than a Vauxhall Corsa. When the rear seats are slid back, storage

space drops to 238 litres. However, folding the rear seats creates a more useful 562 litres of room.

Two battery sizes are available: 49kWh for the entry-level with a range of 213 miles, and 61kWh for mid and top trims, with a claimed range of 264 miles.

The 144PS entry-level Icon comes only with the lower-powered battery, while the 174PS mid-range and top trims feature the higherpowered one. All are front-wheel drive, but if all-wheel drive is essential, consider the Suzuki eVitara, which shares the same platform.

I tested the mid-range 174PS Design trim, which accelerates to 62 mph in 8.7 seconds. While it has adequate ‘go’ for city driving and merging onto motorways, it’s not designed for high performance. Those who are less concerned about that aspect may prefer the more affordable, lower-powered version, which only adds 0.9 seconds to the acceleration time.

The Toyota has a soft suspension that absorbs potholes; however, it can feel jittery on rough surfaces and somewhat unstable at high speeds.

Nonetheless, finding a comfortable driving position in the new Toyota Urban Cruiser is simple. Certainly, you’re perched above the road enough to get a good view out of the windscreen, and, although I’ve seen cars with thinner front window pillars, they’re not so thick as to obstruct your view.

The rear pillars are much thicker, so your over-the-shoulder view is compromised - but a rear-view camera is included on the entry-level model and the mid-level Design trim. Go for the top-of-the-range Excel, however, and a 360-degree surround-view camera will make your life even easier. Front and rear parking sensors are also factory-fitted across the lineup.

Overall, this new Toyota is comfortable, well-suited for city driving, and provides enough performance and range for a typical week of urban commuting without any anxiety.

I recommend the Design specification, as it strikes a good balance between features and value.

Fast Facts:

Toyota Urban Cruiser 61kWh Design

• Max speed: 93 mph

• 0-62 mph: 8.7 secs

• Electric Range: Up to 264 miles

• Powerplant: Dual electric motors & 61kWh battery pack

• Power (PS): 174

• CO2: 0 g/km

• Price: £29,995 to £35,745 (£33,495 as tested)

By Tim Barnes-Clay. Follow on Instagram: @tbarnesclay

Jobs To Do In The Garden For February

As winter begins to loosen its grip and the days gradually lengthen, February provides UK gardeners with both challenges and opportunities.

Although the weather can be unpredictable, with frosts, snow, and the odd mild spell, there are still plenty of productive jobs to tackle in the garden this month. Taking action now can ensure a flourishing display come spring and summer. Here’s a comprehensive guide to the key tasks to focus on in your garden during February.

General Maintenance and Preparation

February is a prime time for garden maintenance and preparation. Begin by checking over your tools - give them a good clean, sharpen blades

where necessary, and oil any moving parts. Well-maintained tools not only make gardening jobs easier but also help prevent the spread of disease.

Clear away any remaining debris from autumn and winter, such as fallen leaves, twigs, and spent annuals. Compost healthy material but dispose of anything diseased. Tidy borders and beds, taking care not to disturb overwintering wildlife.

Now is also a good time to install or repair garden structures such as trellises, fences, and supports before plants begin their spring growth. If the weather allows, lay new paths or repair patios and paving stones, making the most of the relative quiet before the gardening season is in full swing.

Soil and Composting

On dry days, take the opportunity to dig over borders and vegetable patches. Incorporate well-rotted manure or compost to enrich the soil and improve structure. This will give your plants the best possible start when they begin growing in earnest. Avoid working on very wet or frozen ground, as this can damage soil structure.

Check your compost heaps. Turn the pile with a fork to aerate it, which speeds up decomposition. Add a mix of green (nitrogen-rich) and brown (carbon-rich) materials if needed to maintain a healthy balance.

Pruning and Plant Care

February is the ideal month for pruning many deciduous trees and shrubs while they are still dormant. Roses can be pruned by removing dead, damaged, or crossing stems and cutting back to outward-facing buds to encourage healthy growth.

Wisteria should be pruned by cutting back last year’s growth to two or three buds. This encourages strong flowering later in the year. Winter-flowering shrubs that have finished blooming, such as mahonia or viburnum, can also be pruned now to maintain their shape and vigour.

Fruit trees, especially apples and pears, benefit from pruning in February to promote a good crop and prevent disease. Remove any dead or diseased wood, thin out congested branches, and shape the tree as needed. Stone fruits such as cherries and plums should be left until summer to avoid silver leaf disease.

Sowing and Planting

For those keen to get a head start, February is the time to sow seeds indoors. Tomatoes, peppers, and aubergines can be started in a heated propagator or on a bright windowsill.

Early sowings of hardy annuals such as sweet peas can also be made under cover.

In mild areas, hardy vegetables like broad beans, onions, and shallots may be sown outdoors if the soil is workable. Otherwise, prepare seed beds and cover them with cloches or fleece to warm the soil ahead of planting.

Check stored bulbs, tubers, and corms for signs of rot or disease. Start chitting (sprouting) seed potatoes by placing them in trays in a cool, bright, frost-free spot.

Looking After Wildlife

Garden wildlife still needs support during February. Continue to provide food and fresh water for birds, and clean feeders and bird baths regularly to prevent the spread of disease. Avoid tidying up every corner of the garden too thoroughly - piles of leaves or logs offer shelter to hedgehogs, frogs, and beneficial insects.

Final Thoughts

While February might seem quiet in the garden, the jobs you do now lay the groundwork for a vibrant growing season ahead. Wrap up warm, keep an eye on the weather, and enjoy the gentle anticipation of spring that comes with every task.

How To Winter-Proof Your Makeup

I have put together a simple checklist to help you adjust your makeup routine for the colder weather, without overloading your skin or buying extra products.

Prep your Skin

• Apply your hydration products in thin layers rather than using one heavy cream

• Let your skincare fully absorb before applying your makeup, approx 1-2 minutes

• Your skin should feel hydrated without feeling slippery

Base Makeup

• Avoid matte or oil-control foundations during the winter months

• Use a satin foundation as it’s hydrating but also breathable and won’t leave your skin feeling cakey

• Apply foundation in thin layers, building only where needed

• Use your fingers or a damp sponge to blend the foundation. The warmth from your fingers will help to melt the product into your skin giving a seamless finish

Concealer

• Use less than usual under your eyes and around your mouth

• Try tapping rather than dragging the concealer on to your skin

• Avoid setting concealer heavily unless you have issues with creasing

Powder

• Do not set your entire face because that’s what you usually do

• Focus on applying powder to the areas of your face that move, the sides of your nose and chin

• Instead of sweeping the powder across your face, aim to press

Blush, Bronzer & Contour

• Apply the blush/bronzer lightly using a large fluffy brush

• The aim is to add a warm glow to your skin and avoid harsh lines

• Select a shade that’s only one or two hues deeper than your natural winter skin tone

Lips

• Gently exfoliate once or twice a week

• Apply lip balm before applying your makeup, not on top of lipstick

• Opt for creamy or satin formulas over longwear mattes

Finally

• Before leaving the house, check what your makeup looks like near a window

• Blot excess product rather than adding more

• Winter makeup doesn’t need to be flawless; aim for a soft finish

Winter-proofing your makeup is purely about subtle adjustments and not piling on products. The smallest adjustments can make a big impact.

Hi, I am Charlie, a former make-up artist originally based in Norwich. I have always been passionate about art and channelling it through creative makeup. I trained at Norwich City College in Fashion and SFX makeup. My work has been published both nationally and internationally.

Want to see more? Check out my Instagram - @ThePoutyLip

Nova Silver

Valentine’s

Giving jewellery as a Valentine’s or Galentine’s gift carries a special kind of joy that goes far beyond the moment the box is opened. Jewellery is intimate, lasting, and deeply personal: qualities that make it a powerful expression of love, appreciation, and connection, whether romantic or platonic.

One of the greatest joys of gifting jewellery is its symbolism. A necklace, ring, or bracelet often represents something more than its physical beauty: a shared memory, a milestone, or a promise. On Valentine’s Day, jewellery can quietly say “I love you,” “I choose you,” or “I see you,” without needing many words. For Galentine’s celebrations, it becomes a heartfelt way to honor friendship and celebrate years of loyalty, laughter, and support with a tangible reminder that can be worn every day.

Flowers fade and chocolates disappear, but a well-chosen piece of jewellery can last for decades. Whether celebrating romance or friendship, jewellery transforms Valentine’s and Galentine’s Day into something enduring, meaningful, and beautifully memorable, here are some semi-precious stones that would be perfect for the recipent.

Turquoise’s eye-catching blue-green tones have been revered across cultures for protection, good luck and positive energy. A meaningful Galentine’s piece that represents support and well wishes.

Moonstone has a dreamy, glowing appearance and is often linked to intuition and emotional balance. It makes a beautiful gift for someone

starting a new chapter in life or celebrating a fresh connection, perfect for Galentine’s or early romance Valentine’s gift.

Amethyst’s beautiful purple tones make it a stunning choice for jewellery, and it’s traditionally linked to peace, balance and emotional clarity. It can be a thoughtful gift symbolizing harmony and trust in a relationship. Amethyst is also the birthstone for February.

Rose quartz is often called the stone of unconditional love, making it one of the most popular semiprecious stones for Valentine’s gifts. Its soft pink hues symbolize affection, compassion, and emotional healing, perfect for expressing love between partners or close friends.

Focus On:

Mental Health

The Impact Of Social Media On Young People’s Mental Health

In the past decade, the rise of social media has transformed the way young people connect, communicate, and perceive the world around them.

With platforms such as Instagram, TikTok, Snapchat, and X (formerly Twitter) woven into the fabric of daily life, questions have emerged about the effects of this digital revolution on the mental health of adolescents and young adults. While social media brings undeniable opportunities for expression and connection, it also presents significant challenges that merit careful reflection.

The Prevalence of Social Media Use Among Young People

Statistics show that the majority of teenagers and young adults in the UK use social media

daily. According to recent surveys, over 90% of 16 to 24-year-olds are active on at least one platform, with many spending upwards of three hours per day online. This constant connectivity has blurred the boundaries between online and offline life, making digital interactions an integral part of young people’s social experience.

Positive Aspects: Connection and Community

It is important to acknowledge that social media is not inherently detrimental. For many young people, these platforms serve as vital spaces for social interaction, especially for those who may feel isolated in their offline environments. Social media allows users to connect with friends, join communities of shared interest, and express themselves creatively through photos, videos, and writing.

Additionally, social media has been instrumental in raising awareness of mental health issues, offering support networks, and reducing stigma. Online campaigns and hashtags such as #ItsOkayToTalk and #MentalHealthMatters have encouraged open dialogue, enabling young people to seek advice and share their struggles in a supportive environment.

Negative Impacts: Anxiety, Depression, and Self-Esteem Issues

Despite these benefits, mounting evidence suggests a strong link between heavy social media use and increased rates of anxiety, depression, and low self-esteem among young people. The pressure to curate a ‘perfect’ online persona can lead to feelings of inadequacy and insecurity. Young people are often exposed to idealised images and lifestyles, which may fuel unhealthy comparisons and a distorted sense of reality.

Cyberbullying is another significant concern. Unlike traditional bullying, which is often confined to school or neighbourhood settings, online harassment can be relentless and pervasive, following individuals into their homes and private lives. The anonymous nature of the internet sometimes emboldens bullies, making the digital world a difficult place to escape for those targeted.

The Role of Sleep and Concentration

Excessive use of social media, particularly late at night, has been linked to poor sleep quality and reduced attention span. Notifications, messages, and the compulsion to keep scrolling can disrupt healthy sleep patterns, leaving young people tired, irritable, and less able to cope with everyday stressors. This, in turn, can exacerbate existing mental health issues and impact academic performance.

Digital Literacy and Parental Guidance

To address these challenges, promoting digital literacy and responsible use of social media is crucial. Schools and parents play a vital role in helping young people develop a balanced relationship with technology. This includes encouraging open conversations about online experiences, setting healthy boundaries around screen time, and fostering resilience in the face of negative interactions. Parental involvement does not mean outright banning or restricting access to social media, but rather guiding young people to use these platforms safely and positively. By understanding both the risks and benefits, families can work together to create an environment where social media is a tool for growth rather than a source of distress.

The pressure to curate a

‘perfect’ online persona can lead to feelings of inadequacy and insecurity.

The impact of social media on young people’s mental health is complex and multifaceted. While it offers unique opportunities for connection, creativity, and support, it also poses risks that cannot be ignored. Striking the right balance requires education, awareness, and a commitment to supporting young people as they navigate the challenges of the digital age. As society continues to adapt to technological change, ongoing research and dialogue will be essential in ensuring that social media enhances, rather than undermines, the wellbeing of the next generation.

How To Support A Loved One With Depression

Depression is a common but serious mental health condition that can affect how a person thinks, feels and functions in daily life.

When someone you care about is living with depression, it can be difficult to know how to help. You may feel worried, helpless or afraid of saying the wrong thing. While you cannot “fix” depression, your support can make a meaningful difference to your loved one’s recovery and wellbeing.

One of the most important ways to help is to learn about depression. Understanding that depression is an illness, not a weakness or a choice, can shift how you respond. People with depression may experience persistent sadness, exhaustion, loss of interest, difficulty concentrating, changes in sleep or appetite, and

feelings of worthlessness or guilt. Knowing this can help you recognise that their behaviour is a symptom of illness rather than a reflection of how they feel about you.

Listening without judgement is another vital form of support. Many people with depression feel misunderstood or fear being a burden. Offer them a safe space to talk, and let them share at their own pace. You do not need to have solutions or advice ready; often, being heard and taken seriously is what matters most. Avoid minimising their feelings with phrases like “everyone feels low sometimes” or “try to stay positive”, as these can unintentionally make them feel dismissed.

Practical support can also be extremely helpful. Depression can make even small tasks feel overwhelming, so offering help with everyday activities such as shopping, cooking, childcare

or attending appointments can ease some of the pressure. Rather than saying “let me know if you need anything”, which can feel hard to act on, try making specific offers. For example, “Would it help if I cooked dinner tonight?” or “I can come with you to your GP appointment if you’d like.”

Encouraging professional help is important, especially if symptoms are persistent or severe. In the UK, this may involve seeing a GP, accessing NHS talking therapies, or working with a mental health professional privately. You can support your loved one by helping them research options, make appointments, or simply reassuring them that seeking help is a sign of strength. However, it is important to respect their autonomy and avoid pushing too hard, as this may increase resistance or feelings of shame.

Patience is essential when supporting someone with depression. Recovery is rarely quick or straightforward, and there may be setbacks along the way. Try not to take it personally if your loved one withdraws, cancels plans, or seems distant. Continue to show care and consistency, even when progress feels slow. Small gestures of kindness and reassurance can have a lasting impact.

Supporting a loved one with depression can be challenging, but your compassion, patience and understanding can play a powerful role in their journey.

At the same time, it is crucial to look after your own wellbeing. Supporting someone with depression can be emotionally demanding, and you cannot pour from an empty cup. Set healthy boundaries, make time for your own interests, and seek support if you need it. Talking to friends, family, or a counsellor can help you process your feelings and prevent burnout.

Finally, be alert to signs that your loved one may be at risk of harming themselves. If they talk about feeling hopeless, worthless, or unable to go on, or if they express suicidal thoughts, take this seriously. Encourage them to seek immediate help from a healthcare professional or emergency services, and do not be afraid to reach out for support yourself. In the UK, organisations such as Samaritans offer confidential help for people in crisis.

Supporting a loved one with depression can be challenging, but your compassion, patience and understanding can play a powerful role in their journey. By listening, offering practical help, encouraging professional support and caring for yourself, you can stand alongside them as they work towards recovery.

The Effects Of Childhood Trauma On Adult Mental Health Understanding The Long-Term Impact Of Early Adversity

Childhood is often regarded as a time of innocence and growth, but for many, it can be marked by experiences of trauma that reverberate far into adulthood.

The effects of childhood trauma on adult mental health have been extensively researched, revealing connections between early adversity and a spectrum of psychological challenges later in life. Growing awareness of these links has spurred greater emphasis on trauma-informed care and mental health interventions. This article examines the nature of childhood trauma, its lasting psychological impact, and the pathways to recovery.

Defining Childhood Trauma

Childhood trauma encompasses a broad range of adverse experiences, including physical,

emotional, or sexual abuse, neglect, witnessing domestic violence, parental loss, and living in unstable environments. These experiences can disrupt a child's sense of safety and security, affecting their development and perception of the world. Crucially, trauma is not defined solely by the event itself, but by the individual’s emotional response to it. What might be traumatic for one child may not be for another, depending on factors such as resilience, support systems, and personality.

How Trauma Shapes the Developing Brain

Early trauma can profoundly influence brain development. The stress response system, which includes the hypothalamic-pituitaryadrenal (HPA) axis, is particularly sensitive to chronic stress in childhood. Sustained activation of this system may alter neural

pathways associated with emotion regulation, memory, and decision-making. Studies suggest that children exposed to trauma are at greater risk of developing changes in the amygdala (involved in processing fear and emotions) and the prefrontal cortex (responsible for executive function). These changes can make individuals more susceptible to anxiety, depression, and impulsivity later in life.

Adult Mental Health Outcomes

The consequences of childhood trauma often manifest in adulthood through a variety of mental health conditions. Research conducted in the UK and internationally has established strong links between early adversity and disorders such as depression, anxiety, post-traumatic stress disorder (PTSD), and substance abuse. Adults who experienced trauma as children may also struggle with low self-esteem, difficulties in forming trusting relationships, and problems managing stress. Additionally, there is evidence to suggest that unresolved childhood trauma can contribute to physical health issues, including chronic pain and autoimmune conditions, due to the ongoing impact of stress on the body.

Trauma and Relationships

One of the most significant effects of childhood trauma is its impact on interpersonal relationships. Adults who have experienced trauma may find it challenging to develop close connections, fearing abandonment or betrayal. Attachment theory suggests that early disruptions in caregiver relationships can lead to insecure attachment styles, influencing how individuals relate to partners, friends, and colleagues. These patterns can perpetuate cycles of mistrust and isolation, further exacerbating mental health difficulties.

Barriers to Recovery

Despite the far-reaching effects of childhood trauma, many adults cope without ever seeking

professional help. Stigma surrounding mental health, lack of awareness, and difficulties accessing appropriate services can impede recovery. Initiatives such as the Improving Access to Psychological Therapies (IAPT) programme have sought to increase support for adults affected by trauma, but gaps remain, particularly for those with complex needs. It is vital for services to adopt a traumainformed approach, recognising the pervasive impact of early adversity and tailoring interventions accordingly.

Pathways to Healing

Recovery from childhood trauma is possible, though it often requires a multifaceted approach. Psychotherapy, including cognitive behavioural therapy (CBT), trauma-focused therapy, and eye movement desensitisation and reprocessing (EMDR), has demonstrated effectiveness in helping individuals process past experiences and develop healthier coping mechanisms. Peer support groups, mindfulness practices, and creative therapies can also play a valuable role in fostering resilience and self-compassion. Importantly, healing is not a linear process, and individuals must be supported to make choices that reflect their unique needs and circumstances.

The effects of childhood trauma on adult mental health are profound and enduring. By recognising the links between early adversity and later psychological challenges, society can better support those affected through compassionate, evidence-based interventions.

Greater awareness, improved access to care, and a commitment to traumainformed practice are essential for breaking the cycle of suffering and empowering individuals to lead fulfilling lives.

The Role Of Nutrition In Mental Health

Mental health is increasingly recognised as a cornerstone of overall wellbeing, yet discussions often focus primarily on psychological therapies and medication.

While these interventions are vital, a growing body of research highlights another powerful influence on mental health: nutrition. What we eat does not only affect our physical health; it also plays a significant role in brain function, mood regulation and emotional resilience. Understanding the connection between diet and mental health can help individuals and communities adopt more holistic approaches to wellbeing.

The brain is an energy-intensive organ, requiring a constant supply of nutrients to

function effectively. Macronutrients such as carbohydrates, proteins and fats all contribute to brain health. Carbohydrates provide glucose, the brain’s main source of energy. Diets that are excessively low in carbohydrates may lead to fatigue, irritability and difficulties with concentration. Proteins supply amino acids, which are the building blocks of neurotransmitters such as serotonin and dopamine. These neurotransmitters are essential for regulating mood, motivation and sleep. Healthy fats, particularly omega-3 fatty acids found in oily fish, nuts and seeds, are crucial for maintaining the structure of brain cells and supporting communication between them.

Micronutrients also play a key role in mental health. Vitamins and minerals such as B vitamins, vitamin D, iron, zinc and magnesium

are involved in processes that affect mood and cognition. For example, B vitamins support the nervous system and help the body produce energy and neurotransmitters. Deficiencies in vitamin B12 and folate have been linked to symptoms of depression and cognitive decline. Vitamin D, often referred to as the “sunshine vitamin”, has been associated with mood regulation, and low levels are commonly observed in people experiencing depression, particularly in countries with limited sunlight during winter months.

Another important area of interest is the relationship between the gut and the brain, often described as the gut-brain axis. The gut is home to trillions of microorganisms, collectively known as the gut microbiome. These microbes play a role in digestion, immune function and the production of certain neurotransmitters. A diet rich in fibre, fruits, vegetables, whole grains and fermented foods can support a healthy microbiome. In contrast, diets high in processed foods, sugar and saturated fats may disrupt gut health, potentially contributing to inflammation and negative effects on mood and mental clarity.

There is also evidence that dietary patterns, rather than individual nutrients alone, influence mental health outcomes. The Mediterraneanstyle diet, which emphasises fruits, vegetables, whole grains, legumes, fish and olive oil, has been associated with a lower risk of depression and anxiety. This dietary pattern provides a wide range of nutrients and antioxidants that help reduce inflammation and oxidative stress, both of which have been linked to mental health disorders. On the other hand, diets characterised by high intakes of ultra-processed foods have been associated with poorer mental health outcomes, including increased rates of depression.

It is important to acknowledge that nutrition is not a standalone cure for mental health conditions. Mental health is complex and

There is also evidence that dietary patterns, rather than individual nutrients alone, influence mental health outcomes.

influenced by genetic, psychological, social and environmental factors. However, good nutrition can act as a protective factor and a valuable complement to other forms of treatment. Improving diet quality may enhance the effectiveness of psychological therapies, support recovery and improve overall quality of life.

In practical terms, supporting mental health through nutrition does not require perfection or restrictive eating. Small, sustainable changes can make a meaningful difference. Eating regular, balanced meals, increasing intake of whole foods, staying hydrated and being mindful of excessive caffeine or alcohol consumption are all positive steps. For individuals experiencing significant mental health challenges, professional guidance from dietitians, GPs or mental health specialists can help tailor nutritional advice to individual needs.

In conclusion, nutrition plays a vital and often underestimated role in mental health. By nourishing the brain with a balanced, nutrient-rich diet, individuals can support mood, cognition and emotional wellbeing. As awareness of this connection continues to grow, integrating nutritional considerations into mental health care offers a more comprehensive and empowering approach to wellbeing.

The Connection Between Exercise And Mental Health

In recent years, awareness of mental health has grown significantly, prompting renewed interest in simple, accessible ways to support psychological wellbeing.

Among the most effective and widely researched of these is physical exercise. Far from being beneficial only for physical fitness, regular movement plays a vital role in maintaining and improving mental health. The connection between exercise and mental wellbeing is both complex and compelling, involving biological, psychological and social factors.

One of the most immediate ways exercise affects mental health is through its impact on brain chemistry. Physical activity stimulates the release of endorphins, often referred to as

“feel-good” hormones. These chemicals help to reduce pain perception and trigger positive feelings, which is why exercise is frequently associated with improved mood. In addition, exercise influences other neurotransmitters such as serotonin and dopamine, both of which are closely linked to mood regulation, motivation and feelings of pleasure. Low levels of these chemicals are commonly associated with depression and anxiety, making regular exercise a natural and effective mood booster.

Exercise also plays a significant role in reducing stress. When a person is stressed, the body produces higher levels of cortisol, a hormone that, when chronically elevated, can contribute to anxiety, sleep problems and low mood. Physical activity helps to regulate cortisol levels, allowing the body to manage stress more efficiently. Activities such as walking,

swimming, yoga or cycling can be particularly effective in promoting relaxation, especially when performed regularly. Even short bouts of movement can help interrupt cycles of anxious or negative thinking.

Another important aspect of the exercisemental health relationship is its effect on sleep. Poor sleep is both a cause and a consequence of many mental health conditions, including depression and anxiety. Regular physical activity has been shown to improve sleep quality by helping people fall asleep faster and enjoy deeper, more restorative rest. Better sleep, in turn, supports emotional regulation, concentration and resilience, creating a positive feedback loop between exercise, rest and mental wellbeing.

Beyond the biological effects, exercise offers powerful psychological benefits. Setting and achieving fitness goals, however small, can increase self-esteem and foster a sense of accomplishment. This is particularly valuable for individuals struggling with low confidence or feelings of helplessness. Exercise can also provide structure and routine, which are often disrupted during periods of poor mental health. Having a regular activity to look forward to can create a sense of purpose and normality during difficult times.

The social dimension of exercise should not be overlooked. Many forms of physical activity involve interaction with others, whether through team sports, fitness classes or simply walking with a friend. Social connection is a key protective factor for mental health, helping to combat loneliness and isolation. Exercising with others can also increase motivation and accountability, making it more likely that people will maintain an active lifestyle over time.

Importantly, the mental health benefits of exercise are not limited to intense or competitive activity. While high-intensity workouts can be beneficial for some, gentler forms of movement can be just as effective, particularly for those new to exercise or managing mental health challenges. Walking in nature, stretching, gardening or practising tai chi can all support mental wellbeing. The key is consistency and choosing activities that feel enjoyable rather than punishing.

It is also worth noting that exercise is not a cureall. While it can significantly support mental health, it should be seen as one component of a broader approach that may include therapy, medication, social support and lifestyle changes. For some individuals, particularly those experiencing severe mental health difficulties, starting to exercise can feel overwhelming. In such cases, professional guidance and gradual, realistic goals are essential.

In conclusion, the connection between exercise and mental health is well established and multifaceted. Through its effects on brain chemistry, stress regulation, sleep quality, selfesteem and social connection, regular physical activity offers a powerful and accessible way to support mental wellbeing. By reframing exercise as a tool for mental as well as physical health, individuals and communities can take meaningful steps towards healthier, more balanced lives.

SNOWDROP OPEN DAYS - Snowdrops, Snowdrops Everywhere!

The snowdrops are piercing their way through the frozen ground and the press is full of good advice encouraging us to get outside and enjoy nature.

From the end of January and throughout February the National Garden Scheme will have several gardens on show with some firm favourites opening their gates once more and we are thrilled to include the historic garden at Brinton Hall, opening for the first time.

The National Garden Scheme has plenty of choice when it comes to Snowdrop Openings this year. With free entry for children and dogs generally welcome on leads, openings at Lexham Hall, Horstead House, Bagthorpe Hall and Chestnut Farm all make for wonderful

winter outings. Brinton Hall is making its debut with pre-booked only entry and owner guided walks around this historic garden. With warming refreshments available in all gardens, the humble snowdrop has never been more appealing so wrap up and venture out.

Throughout the year, many gardens will open by arrangement, including Chestnut Farm, so you can plan your own bespoke visits with friends and family direct with the owners. Full details in the Garden Visitors’ Handbook and online.

CHESTNUT FARM, Sunday 25th January and Sunday 22nd February. 11.00am - 4.00pm. Church Road, West Beckham NR25 6NX. Entry£6 Chd free.. Pre-booking online or cash only on the day. A mature 3 acre garden developed over 60 years with collections of

many rare and unusual plants. With a good show of aconites, 100+ varieties of snowdrops, drifts of crocus and seasonal flowering shrubs. Also open by arrangement.

LEXHAM HALL, Sunday 8th February and Sunday 15th February. 11.00am4.00pm. PE32 2QJ, near Litcham. Entry £6. Chd free. Pre-booking online, card or cash on the day. Parkland with lake and river walks surround C17 Hall. Woodlands and borders carpeted with snowdrops. www.lexhamestate.co.uk

HORSTEAD HOUSE Saturday 14th February. 11.00am-4.00pm. Mill Road, Horstead, NR12 7AU. Entry £6. Chd free. Pre-booking online, card or cash on the day. Stunning display of beautiful snowdrops with winter flowering shrubs. Another beautiful feature is the dogwoods growing on a small island in the River Bure, which flows through the garden.

BRINTON HALL Sunday 15th February. 10.30am-3.00pm. Stody Road, Brinton, NR24 2QH (near Melton Constable). Entry £15. Chd free. No dogs. Pre-book online essential. A guided walk with the owners in the historic garden developed over 40 years. With large drifts of snowdrops and numerous cultivars, the walk crosses over a meadow to the lake, where there are specimen trees and shrubs planted for winter interest and scent.

BAGTHORPE HALL. Sunday 22nd February. 11.00am - 4.00pm. Bircham, PE31 6QY. Entry £6. Chd free. Pre-booking online, card or cash on the day. Surrounded by farmland, this is a delightful circular walk which meanders through a stunning display of snowdrops naturally carpeting a woodland floor.

Before visiting a garden, it is advisable to check the website for up-to-date information at www.ngs.org.uk.

About National Garden Scheme

The National Garden Scheme gives visitors unique access to over 3,500 exceptional private gardens in England, Wales, Northern Ireland and the Channel Islands, and raises impressive amounts of money for some of the UK’s best-loved nursing and health charities through admissions, teas and cake.

Thanks to the generosity of garden owners, volunteers and visitors we have donated more than £77.8 million to our beneficiary charities and in 2025 made donations of close to £3.9 million. Founded in 1927 to support district nurses, we are now the most significant charitable funder of nursing in the UK and our beneficiaries include Macmillan Cancer Support, Marie Curie, Hospice UK and The Queen’s Nursing Institute.

The National Garden Scheme doesn’t just open beautiful gardens for charity - we are passionate about the physical and mental health benefits of gardens too. We fund projects which promote gardens and gardening as therapy, and in 2017, we launched our annual Gardens and Health Week to raise awareness of the topic. Our funding also supports the training of gardeners and offers respite to horticultural workers who have fallen on difficult times.

To find your perfect garden, visit ngs.org.uk, download the National Garden Scheme app or purchase the National Garden Scheme’s Garden Visitor’s Handbook, which is published annually and available via ngs.org.uk/shop and at all good book retailers.

For more see: www.ngs.org.uk