WELLBEING • MINDFULNESS • CREATIVIT Y • ESCAPE

Breathe
and make time for yourself

Shooting stars Lives less ordinary Look who’s talking What’s in a name? Green shoots of recovery
Notes on a conversation Try, try again Born this way To everything there is a season Everlasting flame
WELCOME Common in surveys and marketing research, the 10-point rating scale
is often used to measure satisfaction with products, performance and
places. Think electrical goods, politicians and tourist hotspots. But
what about less tangible personal qualities? Is it helpful, for example, to
measure kindness, generosity or confidence on a scale of one to 10?

The answer, like most things – including personality traits – is nuanced.

Take confidence. Some might claim their allocation is so low that it
doesn’t even register on the scale, while others will go high-end with a
happy 10. Yet on any given day, confidence levels might drop from the top
to the bottom (and back again) or waver in-between depending on factors
such as sleep deprivation, familiarity with a task or changes in routine.

Sometimes it’s just that those confident 10s are masters of putting to
one side any moments of self-doubt and pressing ahead, believing they
still have every chance of success. But it’s also helpful to recognise that
confidence comes from within. It’s innate. And that means it’s always
there, whether it’s riding high, refusing to budge above mid-scale
mediocrity or threatening to slide out of view. Most importantly, it
doesn’t need external recognition or acknowledgement.

Armed with this knowledge, it’s possible to see confidence afresh and
appreciate its complexities. It isn’t necessary, after all, to have a surfeit
of self-belief to work hard and achieve goals, just as an expectation of
success won’t rule out setbacks or failure.

The key is to recognise that everyone has potential – you have potential
– and in the big picture, that’s worth a whopping 10.

COVER ARTIST
OR8DESIGN is a Leeds-based designer and screenprinter whose work goes to the heart of
the great outdoors, whether that’s parking a campervan at the edge of the ocean or rambling
through the open moors. Find out more at or8design.com or on Instagram @or8design.
CONTENTS
BREATHE ISSUE 43

WELLBEING LIVING
6 Notes on a conversation 32 Condiments to the chef
The positive and energising effects There’s so much more to vinegar
of chatting to strangers in daily life than a dressing for salad or an
accompaniment to fish and chips
10 Dressing the part
Breathe (ISSN 2397-9747) is published by
GMC Publications Ltd, 86 High Street, How the clothes you wear, even at 36 Tastes to savour
Lewes, East Sussex BN7 1XN home, can make a huge difference Two chefs share their recipes for
Tel: +44 (0) 1273 477374 to your frame of mind making the most of versatile vinegar

For editorial enquiries, email:

[email protected]
14 Happy hinges 38 Try, try again
They’re crucial for overall good health, It might not feel like it at the time,
For article and illustration but often neglected – find out how to but failure is just as valuable as success.
submissions, go to: take better care of your joints Here’s how to be more accepting of it…
breathemagazine.com/submissions

Editorial: Catherine Kielthy, Jane Roe, 18 All chewed up 42 Born this way
Josie Fletcher, Chloe Rhodes Have you heard of misophonia? In a world full of images of so-called
Design: Jo Chapman Discover more about the condition perfection, self-validation is vital
Marketing: Anne Guillot, Sophie Medland
characterised by strong emotional
Production: Jim Bulley, Scott Teagle
Publisher: Jonathan Grogan responses to common sounds 45 Batting for bats
Distribution: Seymour Distribution Ltd They might not be the cutest critters,
Printer: Precision Colour Printers 22 Green shoots of recovery but the planet would be in trouble
Subscription enquiries: Reap the benefits of planting and without its many species of bats
T: +44 (0) 1273 488005 or nurturing by creating your own
[email protected] therapy garden
To subscribe online, go to:
breathemagazine.com/subscribe 26 Sanskrit sounds
Learning more about one of the
Views and comments expressed by individuals do
not necessarily represent those of the publishers oldest languages in the world
and no legal responsibility can be accepted for the can help deepen your practice
result of the use by readers of information or advice
of whatever kind given in this publication, either in of yoga and meditation
editorial or advertisements.

Nutritional information given is a guideline only and

may vary due to ingredients/quantities used. The
ideas and suggestions contained in this publication
are not intended as a substitute for consulting your
GP. The publisher disclaims all liability in connection
with the use of this publication.
The information supplied in book extracts is the
responsibility of the book’s original publisher.
No part of this publication may be reproduced, stored
in a retrieval system or transmitted in any form or
by any means without the prior permission of the
Guild of Master Craftsman Publications Ltd.
© Guild of Master Craftsman Publications Ltd 2021.

Breathe is printed on 100 per cent FSC-certified,

post-consumer-waste recycled paper. DON’T MISS YOUR NEXT ISSUE, ON SALE FROM 6 JANUARY

2
MINDFULNESS CREATIVITY ESCAPE
52 Gateways to enlightenment 74 Lives less ordinary 96 Shooting stars
They feature in your dreams, waking Enter the intriguing world of Let yourself be mesmerised by a
fantasies and behaviour, but what the Bloomsbury Group selection of images from the Astronomy
exactly are archetypes? Photographer of the Year competition
80 Untangling the truth
56 Everyday imagery Knitting can be relaxing and rewarding, 102 Everlasting flame
Love them or hate them, emoji but it might take a little while – and a With the power to sustain and
have become a firm fixture in daily few dropped stitches – before you get to destroy life, fire has captivated
communication. But where did they unravel its full benefits. So, hang in there humankind since ancient times
come from in the first place? and is at the heart of many rituals
82 To everything there is a season
58 To know or not to know? Don’t despair if your creative juices 106 Legends of the sea
Are you tempted to take a peek run dry – a fallow period might be What’s behind the revived interest
when you come across personal just the pause your mind needs in mermaids? Breathe takes a look
information or correspondence at the enduring allure of these
that’s not intended for your eyes? 86 Look who’s talking creatures of myth and legend
If addressing a group of people in
62 Sunday-night fever public is your worst nightmare, then 110 Trees of life
Methods to ease the dreaded this advice might help calm your nerves Take a stroll through some of the
end-of-weekend blues and world’s wondrous old-growth forests
protect your relaxation time 90 What’s in a name? and discover why they are crucial for
Why characters’ names in fiction are protecting the planet’s biodiversity
64 Life drawing just as important as plot and setting
How to be adaptable when reality 116 Life-changing moments
doesn’t match up to expectations A selection of books that have the
potential to transform your inner world
68 Confidence trick
Fresh ways to explore self-belief 120 In the know
and harness its power The importance of valuing your
skills, knowledge and experience

facebook.com/justbreathemagazine • breathemagazine.com • instagram.com/justbreathemagazine

3
 WELLBEING

‘As soon as healing takes place,

go out and heal somebody else’
Maya Angelou
6
Notes on a conversation
How talking to strangers in a safe space could enlighten your day

Most children are given strict instructions never to talk you’re not on your own on this Earth,’ says Judy. ‘The impact is
to strangers, to keep them safe. Many adults spend part of much greater than realised. Saying something can easily make
their day surrounded by strangers, yet the idea of striking somebody’s day. It’s like seeing a rainbow – you’re so thrilled by
up a conversation with someone they don’t know often feels it that it carries you through into the next few hours.’
uncomfortable. In cities, being openly friendly to someone
unknown can be seen as socially unacceptable, or even weird. Effortless exchanges
The mere thought of it can for some be intimidating and Judy sees the art of conversation as being like a game of bat and
anxiety-provoking, so self-imposed isolation remains the norm. ball (see overleaf for some of her top tips). ‘You both reveal a
bit about yourself at each back and forth,’ she says. ‘You quite
Mood-booster quickly know whether you’re connecting as people or not.’ This
But not everyone sees it this way. Judy Apps, a TEDx year BPP University Law School, which has an online campus
speaker and author of five popular books on communication, plus centres in London, Leeds, Hong Kong and Berlin, launched
including The Art of Conversation, likes to consider the positive what’s thought to be the world’s first module in small talk,
effects that a spontaneous chat with someone you don’t know created after internal polls found 43 per cent of students feared
could have on daily life. ‘There are amazing possibilities [that strangers would judge them according to how they spoke. The
can] come from a conversation with a stranger,’ she says. ‘These aim of the module is to arm students with skills in chit-chat and
interactions can be life-affirming and energising, for both networking to build real connections after graduation.
parties. Even a 30-second conversation can lift your mood.’ If we’re to get started on our own, it’s important to identify
It can be easy to underestimate what connecting with existing roadblocks between ourselves and a great conversation
others in this way can do for your own and others’ wellbeing. with someone unexpected. An increasing reliance on tech could
Conversely, many people overestimate the level of discomfort be one of them: a recent study found that phones can keep
they’d feel if they were to reach out to a stranger. ‘We’re all people from even exchanging brief smiles with people they meet
different, some are naturally chatty and others aren’t. Some are in public. It’s also important to know your audience. In Finland,
more introverted and not used to putting themselves out there,’ for example, people feel that if there’s no important topic to
says Judy. ‘I think it’s about not being too hard on yourself.’ discuss, there’s no conversation worth having. One of their
Are the potential benefits worth taking the leap into the national sayings is: ‘Silence is gold, talking is silver.’ Meanwhile
unknown? There’s a growing body of research that suggests trying to start a chat with the person sitting next to you on the
engaging with and trusting people you don’t know is important plane at the start of a six-hour flight might not be welcomed.
for personal and communal wellbeing as well as the health ‘Where people can’t run away, a bit of silence can be great,’
of society. Friendly behaviour to strangers has been linked says Judy.
to higher self-esteem in teenagers in the US, while in China, According to Judy, being mindful of your surroundings
greater trust in strangers has been linked to better overall when approaching a potential exchange with someone new
health. Studies suggest people might be short-changing their is important, and so is keeping things light. ‘It’s often said
own happiness by ignoring opportunities to connect and talk the best way to start a conversation is to ask an open-ended
to people around them. ‘It’s amazing how something that question, but I don’t think that’s true,’ she says. ‘Try floating a
feels like a genuine exchange can warm you and make you feel non-threatening comment without heavy expectations and just

7
 see what happens. If you get no response, nothing is lost. Nine instead of bringing home negative energy. ‘I happened to get
times out of 10 you will get something back, even if it’s just a talking to an elderly man, we talked about everything and
friendly grunt. The smallest response can seem great if you anything and I came away feeling so much better, calmer and
haven’t spoken to anyone all day.’ The UK might be better at this with a new perspective on my own situation,’ he says. The next
than imagined. ‘In England, people are always talking about the day he started up his movement, with the aim of creating spaces
weather,’ she says. ‘We toss a statement out into the ether like where people can freely express themselves. He picked a spot,
“Wow, sunny today isn’t it?” to see what happens. It’s nothing set up two chairs and a sign saying ‘Free conversations’, and
personal and that’s what is important. The other person can waited. ‘What’s really interesting is when someone sits down
catch hold of it if they want to. If the interchange is warm and you have no idea what they’ll say or even what language they
friendly, there’s an added feel-good factor for both parties.’ will speak,’ says Adrià. ‘Whenever we start a conversation with
a stranger we should be open to whatever the other person is
Wonders for wellbeing about to tell us.’
And for people living on their own, such face-to-face He has only two ground rules: he will not judge and he never
interactions, however fleeting, can be important for wellbeing. gives advice. ‘I’ve learned that most people are happy to talk,
Humans are social creatures, and feeling isolated and lonely and even a short exchange will do a lot of good. I see people
can pose a health risk that is comparable to smoking or obesity. really connecting with themselves in the moment and I’ve
If you’re feeling shy, taking a light-hearted approach can help. never had anyone check their phone while we’ve been talking,
‘The next time you pop into a local shop, say to yourself: “I’m which is nice.’ He adds: ‘I believe some conversations can save
going to say something.” By setting this goal and making it into lives and that’s why I started this movement.’ With the help of
a game you can throw out a sentence. Even if no one responds a band of volunteers, Free Conversations has extended its reach
you can give yourself brownie points for trying.’ to Warsaw, Dublin and Lisbon, and has a strong global online
ILLUSTRATIONS: CAROLINA ALTAVILLA

However, it’s one thing to strike up an exchange, but another following. ‘I’ve got to talk to people from all over the world
to make it more meaningful, says Judy. ‘Meeting anybody and with totally different points of view to mine,’ says Adrià. ‘The
discussing the weather is nice. But if you feel somebody has experience has helped me open up and adopt a new perspective,
understood you in a brief conversation, which often happens which is beautiful.’
with strangers, that can really touch your heart.’
This is something Adrià Ballester, founder of the Free Words: Judy Cogan
Conversations Movement, wants people to experience, just like
he did for the first time in 2017. After a particularly bad day at For more information about Adrià’s movement, visit
work he decided to go for a walk through his native Barcelona, thefreeconversationsmovement.com.

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GET TALKING
Judy Apps shares five tips on how to start a conversation with a new person in a safe and personally fulfilling way

1. Bat and ball. Most exchanges 3. Believe in the magic. It’s amazing 5. Get the balance right. Of course,
start with a mundane subject, like the how quickly and easily an exchange there are times when you’ll need to
weather. To move it on, throw out a non- with a stranger can become a satisfying protect your personal safety. If a
threatening comment. If you receive a conversation if you’re willing to be stranger seems hugely interested in you
positive response, be a little braver next vulnerable for a minute and open to and is overly flattering, or you feel they’re
time and tag a question on the end. All what might happen. Something beautiful trying to get closer to you but aren’t
being well, the chit-chat should go back can happen in a real-life exchange with giving anything away about themselves,
and forth, like a game of bat and ball. little effort. be cautious.
These can be warning signs for you to
2. Rise to the challenge. If you find it 4. Read the room. The moment stay on guard. Look for a sense of equality
difficult to talk to people, set a goal for you start talking to somebody, look and balance in any new interactions and
next time you go into a populated area. for affirmations, not just in the words trust your instincts, they can be your best
When the opportunity arises, make a little they’re using, but in their tone of voice or allies in such situations.
comment. The response is not the result, whether their face lights up when they
the result is that you did it. Give yourself a speak. Ask yourself: ‘Does their body
high five for talking to someone new. language match what they’re saying?’ For more information, visit judyapps.co.uk.

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 Dressing the part
Usually a form of expression to the outside world, the way we dress became more of a hidden,
personal affair during the global lockdowns. But regardless of the rules where you are, elevating
your at-home wardrobe can have a similar effect on your mood

The great Miuccia Prada says clothes ‘can express any kind factor,’ she adds. ‘In no way would I suggest clothes can solve
of variation or nuance of your thinking’. or make us forget serious problems, but they can provide
Whether or not you’ve thought about what you wear in such moments of pleasure and release the same positive chemicals
detail, there’s no denying that fashion is a way of expressing in our brains as chocolate.’
yourself. And, in the modern world, that image is projected When you start to notice the positive effects of clothing
across all areas of life, from social media accounts and video on your moods, you can tailor outfits and start dressing for
calls with colleagues to days in the office and nights out. yourself in line with how you want to feel.
‘Clothing is a method of non-verbal communication,’ says
stylist and chartered educational psychologist Dion Terrelonge. The dressing ritual
She believes that, in addition to communicating who we are If you’ve experienced a change in lifestyle over the past 20
to the world, we use our clothes to explore and ‘express months, the way you dress is also likely to have shifted. Many of
ourselves for ourselves’. the conventions of clothing have changed, whether it’s dressing
Experimenting with clothing can be a way to find a sense up for a Friday night in the kitchen instead of a restaurant or
of identity. And wearing something that doesn’t feel right, styling yourself from the waist up for a video call. ‘As humans,
such as an ill-fitting uniform or an unflattering bridesmaid’s our worlds are structured by pastimes and rituals. They
dress, can be stifling. ‘When we’re not able to express ourselves signify the beginnings and endings of days as well as other
through clothing, we crave and seek opportunities to show the transitions,’ says Dion. When we lose these, ‘our days can feel
pieces of ourselves that feel stolen or muted,’ says Dion. flat, unstructured and lacking in differentiation’.
She believes that the pandemic could have caused a similar The dressing ritual also helps prompt a change in headspace.
feeling of being stifled – and for some, dressing up at home One of the most common tips from those who’ve got to grips
was a way to overcome this. with working from home is to dress as if you’re heading to
your place of work. It helps the mind get into ‘work mode’. If
Give yourself a boost you’re not able to make the environmental change that comes
It’s natural to look to loungewear and comfortable clothing with heading out the door, you can look to clothes to signify a
when you spend time at home. But this can have negative change in the day and, consequently, your state of mind.
consequences if you do it for extended periods of time. ‘Seeing
ourselves in ill-fitting and unflattering items can pull down our Lift the mind
mood and lessen feelings of comfort in ourselves,’ says Dion. The same goes for special occasions when you might wear
But make different choices, and your wardrobe can cheer you something that makes you feel particularly good. One of the
up as much as your favourite sweet treat. ‘Clothing can be a biggest fashion trends predicted for winter is the mixing of
positive source of hedonic wellbeing, known as the feel-good occasion wear with casuals. It’s a style born from the desire

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 to dress up, even if there isn’t a particular event to warrant This doesn’t mean you need to start wandering around
doing so. Instead of avoiding the more glamorous pieces, the house in a ballgown (though embrace that impulse if
there’s a growing trend to mix them with low-key items, you feel like doing exactly that). Dion suggests that even the
to create wearable but fancy, feel-good ensembles. smallest detail can make a difference: ‘You might consider
This injection of special items into your everyday wear can one thing you could add or change each time you get dressed
work wonders for your frame of mind, elevating your moods, that could lift your outfit,’ she says. Perhaps try dressing
as well as your wardrobe. ‘Our clothes often set off a cascade up your loungewear with jewellery, teaming a going-out
of thoughts for us,’ says Judith Gaton, stylist and host of the top with jeans or styling a tulle skirt with a chunky knit.
Style Masterclass podcast. ‘Love your comfy, stylish outfit Dion also advises taking the time to consider how you feel
and, typically, this will cause a positive cascade.’ each morning when choosing what to wear. Think about how
your clothing reflects your mood and how ‘dressing deliberately
Positive associations can alter the way you move through and take on your day’.
The stylist also suggests that clothing to which you have an Whatever your version of feel-good dressing looks like,
emotional connection could boost your mood even further, it’s worth remembering the following words from Dion:
something she’s observed while working with clients. ‘I have ‘We tend to walk a little taller when we feel put together.’
seen all kinds of clothing connections,’ Judith says. ‘But mostly
ILLUSTRATIONS: LEA REUSSE

tied to a positive or pleasant memory, when the wearer felt Words: Laura Gabrielle Feasey
confident, stylish and on top of the world.’
You’re more likely to have a connection with a piece of Dion Terrelonge is the creator of The Style & Wellbeing Consultancy.
clothing that’s tied in with your memories and feelings, says Find her on Instagram @thefashionpsychologist_.
Dion. This is when ‘clothing becomes more than a stitched Judith Gaton hosts the podcast Style Masterclass and can also
piece of fabric and takes on symbolic meaning’. be found on Instagram @judithgaton.

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FAVOURITE PIECES
We asked people to reveal the stories behind treasured items that hold special
meaning for them and help improve their mood when they wear them

Gill. ‘I found my wedding dress in the 1970s in Laura Ashley’s shop in Clarendon Street in
Oxford. It was cotton broderie anglaise, definite chic-hippy vibes, which I loved. I dyed it
indigo-blue a few months after the wedding, because it was a fashionable colour and probably
because I was a bit of a rebel and liked to shock people.’

Edward. ‘I started wearing my mum’s old Barbour Border jacket after she died 11 years ago
– it’s actually older than I am! In the time since, I’ve had the sleeves lengthened (Mum was
quite a bit shorter than me), the pockets repaired, the lining replaced and multiple re-waxes.
That coat has seen me through more long walks and downpours than I can count, plus, the
enormous pockets are great for mussel picking!’

Charlotte. ‘I bought a red Burberry trench coat with my first full-time-job pay packet and,
14 years later, I still wear it and love it. I paid £250 for it, and I just felt so lucky to be able
to buy such a classic. I appreciate it even more now I’m older, and it’s still perfect. It reminds
me of a fun time, living in London, working at a glamorous hotel and living my best life.
The fact I get to wear it now in a totally different phase of my life is a bonus and means
I make even more happy memories in it.’

Rose. ‘I have an amazing belt. It was my mum’s and she passed it down to me. It has travelled
the world with her and with me. My husband said I saved my belt before him when we were
in Australia – there was a fire alarm and I got the belt first and then woke him!’

Tom. ‘I’ve always loved Vivienne Westwood and her bold style – particularly her rings – and
I’d desperately wanted one since my early 20s. Fifteen years ago, my dad kindly got me a ring
for my birthday. It’s a chunky silver piece with the iconic orb engraving, not a showy ring, but
an understated design. The ring never comes off and the more worn it gets, the more I love
it. It’s with me for life.’

Claudia. ‘My uncle was in the Korean War, and when he came back, he brought some beautiful
linen placemats for my mom. I remember looking at the embroidery on them, thinking how
much nicer it would look if it was embellished. Across 30 years I hand-sewed crystals I bought
with my mom onto it, and shells I found on a beach in Eleuthera [in the Bahamas]… then I was
inspired by a 1980s Chanel jacket, and I beaded the whole piece, later turning it into a bustier.
When I’ve worn it, I feel like I’m wearing “my life” and sparkling at the same time. There are so
many different seasons of my life in that one piece.’

Katie. ‘I have a magnificent coat that was given to me by a friend many years ago. She wore
it once and with such elegance, I was stunned by its beauty. She was a very precious friend,
much like this coat… it’s yellow, shot with gold thread and the texture is just heaven.’

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 Happy hinges
Looking after your joints is an often-overlooked
aspect of wellness, but it can have real and lasting
benefits, so it helps to do what you can to keep these
important connectors moving and in good health

When Dorothy meets the Tin Man in The Wizard of Oz, he’s knee and elbow), which opens and closes in one direction.
been stuck for about a year holding his axe aloft, his joints Wherever there is movement in the bones, from the jaw to the
stiff with rust. But a quick splash of oil on the elbows and toes, there are joints involved. Because they are such complex
knees and he’s soon dancing happily along the yellow brick structures, with different types of tissue working together, they
road. If only joint care in the real world were that simple. are vulnerable to injury and disease, such as arthritis, which
While many people make their fitness and wellbeing a causes pain and inflammation. Osteoarthritis, sometimes
priority, joint health is often overlooked. In fact, some forms known as wear-and-tear arthritis, is the most common form,
of exercise, such as road running, can do more harm than and occurs when the cartilage is damaged over time.
good if proper care isn’t taken to protect the joints. And all the David Vaux, an osteopath and exercise lead for the charity
meditation in the world won’t help you unwind if you’re too Arthritis Action UK, says people often only start thinking
stiff to sit on your yoga pillow. about improving their joint health when they’re in pain. If
Looking after your joints is a fundamental cornerstone of you’re struggling to climb the stairs because your knees hurt
good health because it affects so many aspects of life. Focusing or you can’t sit at your desk to work because of a flare-up of
on better joint health can enhance your performance in your back pain then those crisis points might be the times when
favourite sport or hobby, or simply your ability to walk upstairs. you seek medical help. Joint pain is extremely common
It can allow you to sit at your desk more comfortably or help you and although there are specialists, such as osteopaths and
get a good night’s sleep. It improves balance, range of movement physiotherapists, who can help in the short term, the long-
and also offers a better chance of recovering after injuries and term road to better joint health is one that you have to walk
maintaining quality of life as the years roll by. You’re never too yourself by committing to certain lifestyle choices.
young to start thinking about what you can do to boost your
joint health, but it’s also never too late to make improvements. Let’s get physical
David says the two most important changes you can make are
ILLUSTRATIONS: MICHELLE URRA

Complex structures to increase (or start) strength training and maintain a healthy
Joints function like the body’s hinges, connecting the bones body weight. He suggests that a well-rounded exercise plan
using complex systems of cartilage, tendons, ligaments and includes strength or resistance training, plus flexibility sessions,
muscles. Depending on what’s being defined as a joint, there such as yoga or Pilates. Luckily, the former doesn’t have to mean
are between 250 and 350 of them in the human body, including lifting weights in a gym, either. There are plenty of body-weight
the ball and socket (like the hip or shoulder), which allows exercises you can do in your own home, such as squats, push-
movements in all directions, and the hinge joint (such as the ups, hip raises and lunges (see issue 12). Adding free weights,

14
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 such as dumbbells, will increase the intensity, but do some patients who have led active lifestyles still skiing and dancing
research or seek professional advice as to how to use them in their 90s. ‘You could think of yourself as an athlete and
safely. Resistance bands are also useful for home workouts. that the event you’re training for is life,’ says David. ‘Looking
‘Ideally, people should be doing a minimum of two strength- after your joints at whatever age is an insurance policy for
training sessions every week from their teenage years onwards,’ your independence in the future. Most people face illnesses
says David. ‘Think about it as being strong for life. Being strong and injuries at some point, but you can picture yourself as
is the antidote to frailty.’ David also explains how weight affects a fighter, training in advance to be able to withstand those
the joints. ‘If you lose 1lb of body fat, that’s the equivalent to a blows that life throws at you.’
4lb load across your knees when you’re walking. So, if you lose
10lb then that’s like putting down a 40lb rucksack.’ Words: Jade Beecroft

Leading the way If you’d like to know more about Rajio Taiso’s daily movement
In Japan, there is a tradition of doing 10 minutes of exercise programme, tune into NHK’s YouTube channel, where you can
every day, which has been credited with maintaining mobility see many of the programme’s warm-up and strength-training
as people age. Japan’s public broadcaster, NHK Radio, airs a exercises. A range of free exercise tutorials is also available on
show called Rajio Taiso – translated as radio calisthenics the Arthritis Action UK website at arthritisaction.org.uk, where
– early every morning. It features a series of musically led you can find information and support services.
warm-up exercises suitable for most people. First broadcast
in 1928, with the aim of improving public health in Japan,
the show has become part of Japanese culture, with people
gathering in parks and community spaces to move together as
part of their morning routine. The first part of the Rajio Taiso
programme focuses on improving fitness at any age – including
exercises that can be done from a chair – and the second
specifically targets improving strength.
Taking good care of your joints as part of your regular routine
could be seen as ‘pre-hab’ – preparing yourself for the stresses
that life will inevitably put on your body. David describes

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 FIVE POINTERS FOR
JOINT ‘PRE-HAB’
Be strong for life. Aim for at least two simple strength- or
resistance-training sessions each week. If you’re new to strength
training, there are plenty of online resources and videos to get
you started and many exercises can be done at home (search
‘strength exercises’ at nhs.uk for a helpful starting point).

Mix it up. If you stick to the same exercise routine then your
physical health might plateau. Try out new hobbies or classes,
different online tutorials, or go rambling with friends. Keep
challenging your body in different ways.

Consider a daily 10. If you’re new to exercise or want to

make it a more integral part of your day, take inspiration from
the Japanese and try to move for 10 minutes every morning.
Check out 10today.co.uk for free 10-minute exercise videos
to get you started.

Try to maintain a healthy body weight. Remember that making

even small changes can be beneficial for joints. If you think you
might benefit from losing a significant amount of weight, seek
advice from a health professional to do it safely and sensibly.

Tweak your diet. There are many joint supplements and

superfoods out there, but eating a wide variety of natural,
unprocessed food and plenty of fruit and vegetables is helpful.
Try to avoid refined sugar, trans fats and excessive alcohol
consumption, which can increase inflammation.

17
18
‘Each of us has his own rhythm of suffering’
ROLAND BARTHES

All chewed up
Emotional reactions to seemingly innocuous sensory stimuli, such as sniffing,
coughing or eating, could be a sign of a little-known but problematic disorder

‘Chewing’, ‘clicking’, ‘snipping’ – to most people they’re and rage and disgust and anxiety. Sometimes they might have
peripheral or background sounds and images that cause no sadness and aggressive emotional responses. What my research
offence or disturbance. For others, the noise of gum moving shows, [however], is that misophonia is where a stimulus
between teeth, a pen being repeatedly clicked or nails being triggers a physical reflex, and that physical reflex then generally
clipped prompts an immediate response. It could be emotional elicits the emotions. We call this Pavlovian conditioning. It
or physical and provoke anger, disgust, fear and even panic. works on all humans at all ages.’ (Russian physiologist Ivan
That even the gentle strokes of a pencil on paper could produce Pavlov, after whom this phenomenon is named, observed
such reactions might seem unwarranted, but it’s indicative of that dogs salivated on hearing the ringing of a bell that they
a little-known condition called misophonia. The word itself associated with food.)
descends from the Greek miso, meaning hatred, and phonia, The Misophonia Institute cites a 2015 study by Therese Cash,
meaning voice or sound. And although the disorder is mainly a psychology researcher at Virginia Commonwealth University
associated with sonic triggers, other multisensory stimuli, in Richmond, US, which suggests that approximately 15 per
such as sights or smells, can also produce similar responses. cent of adults have the condition. ‘The median age of onset is
about nine or 10,’ says Tom. ‘There are certain people who are
Different theories more likely to develop it because of their emotional sensitivity
The condition – and its responses – are complicated. Those to the world around them. If a person has general sensory
in the field are still learning about its causes and discussing sensitivity, like over-responsiveness or sensory processing
reactions and therapies. Tom Dozier, founder and president of disorder, they are more likely to develop misophonia.’
the non-profit organisation the Misophonia Institute, which
aims to increase awareness of the condition and help sufferers Learned reaction
and their families manage its effects, describes the condition as In part, this correlation is because of an individual’s
‘a learned reflex disorder which includes both a physical flinch neurological processing being tightly tied to their reactionary
and an emotional reflex’. He reveals there is great debate in or emotional responses. Returning to the notion of Pavlovian
the misophonia community about the sequence of responses conditioning, which Tom positions as a fundamental aspect
and that the conventional view of the disorder in its most of misophonia, he says: ‘The brainstem is trying to minimise
heightened form is: ‘I hear a stimulus, I have these extreme expectation error – it is trying to predict what the person
emotions and physiological distress, a horrible event [or is going to do and do it for them.’ In essence, he suggests
reaction] occurs.’ In contrast, the Misophonia Institute observes that the brain begins to recognise the pattern that a person
a different pattern: ‘I hear a stimulus, I have certain physical follows during misophonia episodes: they experience a trigger,
responses and then I experience the emotional reaction.’ they react physically (such as having difficulty breathing,
According to this view, Tom suggests that ‘misophonia is not lightheadedness or a tightened chest), and then they experience
a sound issue, it is a reflex issue. When we think of misophonia, an emotional response (such as fear, anger or sadness). Once the
it’s where a person hears a sound, and they experience anger brain begins to recognise this pattern, it will begin to simulate

19
 the same response each time the trigger is acknowledged. It Emily, for example, is always attempting to regulate her
does this for so long, and so effectively, that after a while, it environment and keep her responses in check. ‘It definitely
appears as though it’s the emotional response that comes first. affects my day-to-day life,’ she says. ‘I find myself constantly
Emily is a Canadian nursing student who has struggled with having to be alone so that other [people’s] noises do not bother
misophonia for many years. ‘I was probably a teenager when me. It can be extremely lonely and isolating. There are times
I first realised that certain sounds would bother me,’ she says. where I choose not to partake in activities for fear of hearing
‘The first one specifically was my father’s chewing. Any time we a certain noise. I feel it’s less stressful for everyone if they don’t
would have a family meal, I would have to sit further away from have to accommodate me.’
him, so that I couldn’t hear the sound as loudly. At this time,
I didn’t realise what misophonia was and I can remember Sound advice
feeling guilty for being bothered [by his chewing].’ As with any condition that isn’t well-known, there is sometimes
Discovering there was a name for her response has provided confusion about its causes or symptoms, but if you think you
some comfort. An online Facebook support group, where she might have misophonia, it’s important to know you’re not
can share her experiences with those who understand, has also alone and there are strategies and resources that can help
been helpful. But Emily is still hesitant about revealing her you limit its impact on your life (see panel, opposite). Emily
diagnosis to others. ‘I have told a few of the people closest to says to, first and foremost ‘take someone seriously when they
me about my condition. However, I tend not to use the word tell you there is something triggering them, as it’s real to the
misophonia specifically, as I’m afraid of people judging me or person experiencing it’. And there’s no doubt that living with
ILLUSTRATIONS: KATE STYLING

saying that it’s a made-up diagnosis, since many people have misophonia is both real and challenging whether the trigger is
never heard of it before. When I’m telling someone new, such as the repetitive beeping of the scanner when buying groceries, the
a new roommate or friend, I tend just to say [that] certain noises sight of a fellow commuter biting their nails or someone softly
bother me. Those closest to me, however, such as my girlfriend, chewing their food. But with help, understanding and support
are supportive and do their best to be aware of certain triggers.’ we can all make shared spaces more bearable for everyone.
While some might experience mild misophonia that is
relatively easy to manage, for others, it can be debilitating. Words: Lauren Knight

20
CHANGING THE CHAIN REACTION
Tom’s tips for living with misophonia

• Identify your triggers. Understanding which sounds, • Talk to a qualified professional. Visit your GP and
sights and smells are problematic and the physical, and discuss the possibility of therapy or counselling. An
emotional reactions that occur, can help you to track individual treatment plan devised by a practitioner or
the progression of a trigger and later introduce tools counsellor who has specific knowledge and experience
to minimise your response. of misophonia can be an important tool that will help
you learn regulatory activities and discuss processes
• Use white noise or earplugs if a sonic trigger is for managing the condition.
inescapable. If the sounds of people chewing are
overwhelming at mealtimes, try having the TV on in the • Practise progressive relaxation training. Tom defines
background or have a fan going. The white noise will help this as being able ‘to wilfully relax your muscles on
mask the problematic sound. If it’s a visual trigger, try to demand’. The Misophonia Institute views the condition
sit where you can position yourself away from the image. as being intertwined with physical responses, so the act
of relaxing the body is considered to be one of the most
• Practise self-care daily to reduce overall stress. important tools in limiting the reactionary cycle and
Anything that improves overall health and wellbeing will reducing the condition’s effects.
help to reduce your misophonia. If you’re stressed, tired
or worried, it’s likely to increase. • Research emerging treatments. ‘There is a really
good hypnotherapy treatment that is provided mostly
• Ask if physical alterations can be made at work if the out of the UK, called Sequent Repatterning
triggers are too overwhelming. It might be hard to explain Hypnotherapy,’ says Tom. ‘Relaxation and counter-
the condition, but giving a few details could make others conditioning therapy focuses on relaxing and then having
more considerate of your needs. A colleague might, for positive events with little triggers and letting the triggers
example, avoid eating lunch at their desk, or a manager die out. Intensive one-week treatment programmes for
might suggest a radio is turned on at mealtimes. misophonia are also available.’

To find out more about Tom’s work and muscle relaxation techniques, visit misophoniainstitute.org. For a list of practitioners,
visit misophonia-association.org, and go to misophoniatreatment.com to explore more treatment options.

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22
Green shoots of recovery
Why creating and nurturing a therapy garden has many reciprocal benefits for the mind and body

When patients arrive at the Spinal Surgical Unit at the Royal employ could be used by any gardener to create a more
National Orthopaedic Hospital in Stanmore, Middlesex, they’re therapeutic environment. Access is obviously a vital
often coming to terms with life-changing injuries. Some might consideration in a spinal unit, but your own garden might
have already spent many months bed-bound or in intensive also benefit from wide or level paths to accommodate a
care, staring at a clinical white ceiling. wheelchair or walking frame. You could also think about
Thankfully, the hospital has a therapy garden, designed raised planters to lessen the need to bend down, and ensure
and run by UK charity Horatio’s Garden, which specialises in there’s always something growing at eye level.
creating outdoor spaces for NHS spinal-injury centres. This
particular garden – known as Horatio’s Garden London & South Feast for the eyes
East – is fully accessible to people in beds or wheelchairs, and Ashley explains: ‘We have a bank planted with blooms, such as
has a calming water feature and raised planters and banks, so daffodils, so patients can sit by it and look up into the flowers,
the plants are at eye level. It’s been designed to be appealing rather than having to look down at them. It’s really easy to bring
year-round, with evergreens and bulbs that bring colour each a garden to eye level. You can use hanging baskets or attach an
spring, and where patients and their families can get back to old pallet to a wall and create a stadium to display your plants.’
nature as they negotiate the long road of rehabilitation. Water features form another important part of many therapy
gardens, and again can be created at home with a few pebbles
Power of plants in a basin, an inexpensive solar-powered fountain or a garden
Therapy gardens like this are becoming increasingly common pond. ‘Research has shown that being around water is relaxing
in hospitals, care homes, hospices, specialist units and even and restorative to the human mind,’ says Ashley. ‘Water appeals
prisons, as gardening becomes recognised and valued for its to your senses. You can hear it, see it and dip your fingers in it.’
therapeutic and restorative qualities. And the lessons learned Another vital aspect of a well-functioning therapy garden is
can help everyone. You don’t have to be a hospital inpatient that it should be welcoming throughout the year, which involves
to benefit from spending time in a more therapeutic outdoor choosing plants that flower at different times, and ones that will
space – you can design your own garden to suit your particular come back year after year, as well as evergreens. It takes a bit of
physical or mental-health needs. Whether you’re in a stressful planning, and the winter months can be a good time to do this
job and need time to relax or let go of anxiety, or you’re – assessing your space, doing any groundwork, such as creating
suffering with back or knee problems that make bending a new bank or planting area, ordering seeds and planting bulbs.
or kneeling difficult, there are ways to tweak your outdoor ‘Being connected to the seasonal changes in your garden
space to make it work for you and for friends and family. and the cycles of nature is really powerful,’ says Ashley. ‘For
Ashley Edwards is head gardener at Horatio’s Garden London me, gardening is meditative. When I’m working in nature, I
& South East, and says that many of the design ideas they feel grounded in the moment. In practical terms there’s always

23
 something that can be done in the garden and simple ways – smell, sight, sound, taste and touch. What you choose is
you can make it attractive year-round,’ he adds. ‘One piece down to individual preference. A fountain or bird feeder
of advice is not to cut back too harshly in the autumn. could provide sound in the form of trickling water or birdsong.
Leaving old branches and stems intact adds structure Textured grasses or the simple act of weeding can feel great
and interest in the winter, as well as providing a haven to the touch. And a pot of lavender or a kitchen herb garden
for wildlife and looking attractive in the frost.’ might appeal to your nose or taste buds.
One important consideration when designing a therapy ‘Plants don’t judge people,’ says Gary. ‘They just respond to the
garden is that it should be a place for activity as well as rest. level of care you give them, which is powerful. When you go into
Gary Altman is on the board of directors at the American the garden after a stressful day, you can feel everything start to
Horticultural Therapy Association, and assistant director of slow down. Your breathing deepens and your heart rate slows.’
the Horticultural Therapy Program at the State University Finally, it’s important to remember that you don’t have
of New Jersey, which looks at the use of gardening in psychiatric to set foot outdoors to enjoy the benefits of a therapy garden.
rehabilitation for mental-health patients. Gary describes a You can use indoor plants and even an indoor water fountain
therapy garden as a space where you’re actively involved in to create one in your office space, bedroom or any other area
horticultural projects and getting your hands dirty, as opposed where you feel you’d benefit from a little nurturing through
to a more passive healing garden. ‘One of my best tips is to nature. Gary is surrounded by plants in his home office and
take off your gloves and actually feel the earth on your fingers,’ says he regularly takes mindful breaks throughout the day to
he laughs. ‘The beauty is in the doing. I also don’t believe tend and water them. ‘I build caring for my plants into my work
ILLUSTRATIONS: SILVIA STECHER

horticultural therapy is a seasonal activity. It’s good to get day,’ he says. ‘In moments of uncertainty, we return to nature.
out in all weathers, and greenhouses can be useful as sheltered Humans have a very primal urge to work with the earth.’
workspaces during the winter months.’
When designing a therapy garden, Gary says it’s important Words: Jade Beecroft
to make it as engaging as possible, with plants and features
that will be attractive, but also need tending and interaction. For more information on the charity Horatio’s Garden visit:
A good therapy garden should have something for all five senses horatiosgarden.org.uk.

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CREATING YOUR OWN THERAPY GARDEN
Raise your game. If looking down to see Make work for yourself. A therapy
your plants and kneeling down to tend garden should be a relaxing space, but
to them doesn’t work for you, consider also a place for activity, so it’s a good idea
creating your garden on a level that does. to make sure there are always gardening
You could arrange pots and planters, tasks to be done. If you dislike being out
hang baskets and mount other fixtures in bad weather, a greenhouse is a great
to walls or fences. Climbing plants also addition to give you somewhere sheltered
work well to add height and interest. to work and start off early seeds.

Create a level playing field. If you or Plan for the seasons. If you want your
anyone using your garden has mobility garden to work year-round, it’s best not
issues, consider improving your paths to have everything flowering at once.
and walkways. You could also add a Early bulbs, like snowdrops and crocuses,
bench in a favourite spot so there’s a will appear in late winter, and evergreens
place to rest. Using a kneeler can make can provide lasting colour. Winter is also
weeding easier. Ensure work benches or a great time to start any new features,
greenhouse shelves are at a convenient such as digging a pond, building a raised
height for those who use them. bed or creating a pallet display box.

Add water. A water feature doesn’t Bring the outdoors in. If you don’t have
have to be expensive. Even a small an outside plot, you can create your own
garden pond will encourage wildlife therapy garden indoors instead. Think
and add interest. Or you could get about choosing plants and features that
creative with some old containers and appeal to all the senses and need a little
a few pebbles. The sight and sound of tending day-to-day. And don’t forget to
running water is soothing, and reflections consider the light levels in your home –
and ripples from a still pool can be some plants require very little light, while
beautiful, too. others need to reside in a bright spot.

25
 Sanskrit sounds
How an understanding of this ancient language can inform and deepen
the spirituality and practice of yoga and meditation

If you’re a regular at yoga or meditation sessions, it’s likely Central Asia an ancestor of Sanskrit migrated to Europe.’
you’ve heard teachers using Sanskrit words to describe Despite an assumption by some that Sanskrit is used
postures and poses, such as vrikshasana (tree pose), surya solely for religious rituals and rites, it is a language spoken
namaskar (sun salutations), or the mantra Aum or Om – and written by many Brahmins, who, although comprising
words that are thousands of years old. But while the a very small percentage of India’s population during the
terms are familiar, you might not be aware of the rich past three millennia, have written myriad texts covering
and fascinating language of which they form a part. everything from poetry to astrology and maths to medicine.
Sanskrit is one of the oldest living languages in the world. In fact, it’s estimated there might be 40 million ancient texts
The grammar of what is known as ‘classical’ Sanskrit was in libraries and private collections in South Asia today
established by the grammarian Panini in in the 4th century (two-thirds of them in Sanskrit), of which thousands have
BCE. Sanskrit began in a purely spoken form, passed yet to be translated.
down orally through the generations and learned through
repetition and memorisation. In South Asia, the writing Why are these texts still awaiting translation?
of texts in Sanskrit and other languages began in the ‘Sanskrit is a complicated language,’ explains Matthew,
3rd century BCE, a process instigated by Emperor Ashoka, who teaches basic Sanskrit. He’s also a yoga lecturer and
who ruled over large parts of India from 268 to 232BCE. the author of several books, including The Origins and
Practices of Yoga: A Weeny Introduction and The Daśanāmī-
Ancient texts Samnyāsīs: The Integration of Ascetic Lineages into an Order,
The earliest form of Sanskrit that we know dates back to on �the sadhus, or holy men, of South Asia. ‘In two or three
the Vedas, texts that are used in the religious rituals of the words you can say a lot, and by changing just one letter, the
Brahmins (priests) of South Asia. The root of the word veda meaning of a whole sentence can change.’
is √ vid, which means ‘see’ or ‘know’. The four Vedic texts – It could be easy to assume that because a language
the Rig Veda, Yajur Veda, Sama Veda and Atharva Veda – were is ancient, it would be simpler – but Matthew says the
composed in an earlier form of Sanskrit, known as Vedic opposite is true. ‘Sanskrit is complicated because it’s very
Sanskrit, between 1600 and 700BCE. These texts were old. The older languages are historically, the more complex
always spoken and were not written down until around they usually are. As time goes on, languages get simpler
1000CE. In order to memorise the words, verses of the and simpler. When speaking English, we use a smaller
Vedas would be spoken in a rhythmic, poetic form. However, vocabulary and a simpler grammar than we did years ago.
the verses of the Sama Veda are sung; the singing used to This is partly because of global human communication. We
have more elaborate harmonies in its original form. The simplify in order to be understood more easily by others.’
Vedas are the oldest scriptures in Hinduism. Matthew explains that medieval English was
When beginning an exploration of Sanskrit, you might grammatically more complicated than its modern variant,
notice some similarities between the ancient words and Latin was even more intricate and ancient Greek more
modern English. This is because Sanskrit has influenced complicated still. ‘And, going further back, Sanskrit is much
languages worldwide and is the root of many words with more complex than all of those,’ he adds.
which we’re familiar today. As well as offering the opportunity to learn about India’s
Matthew Clark, who has taught Hinduism and been a cultural heritage, Sanskrit gives a deeper insight into the
research associate at the School of Oriental and African vocabulary of many modern languages. Sanskrit words, such
Studies in London for more than 20 years, explains how it as pitri, evolved into the Latin pater, which, in turn, can now
travelled far and wide: ‘Almost all languages now spoken be recognised as ‘father’, (from the root phrase ‘paternal’),
in Europe and in north India are in the same language while the word ‘mother’ is derived from the Latin mater,
family, known as the Indo-European family. A more which was born from the Sanskrit word matri.
complex version of Sanskrit, Vedic Sanskrit, was brought While Sanskrit remains a language primarily used in
from Central Asia to India, starting in 1600BCE; and from Hindu religious rituals, there are many who value its more

26
27
 spiritual and subtle aspects. Vick Storrm, who lives in in an entirely different way. ‘Virabhadrasana comes from
Crawley, West Sussex, has Indian heritage and grew up in a the martial arts of India, and ancient archery,’ says Vick.
family where Gujarati was spoken – another Indo-European Might this knowledge deepen the practitioner's experience
language evolved from Sanskrit. He was just three years of the pose? After all, Sanskrit doesn’t just describe the
old when his parents first took him to visit India, where he shape of a posture, it emphasises its very essence.
was immersed in the culture and bathed in the Ganges for
the first time. He has long been absorbed in the practices Holistic alignment
of yoga and has studied with several gurus. He now teaches For those wishing to learn Sanskrit, whether to deepen
yoga and meditation classes, as well as online courses on yoga and meditation practice or become acquainted with
Vedic astrology and mystic rituals. its heritage, it’s helpful to begin by learning the sounds of its
‘From a young age I was surrounded by people who had alphabet. West Sussex-based Smita Raja has been practising
an understanding of spirituality,’ he says. ‘Yoga is a broad yoga and meditation for more than 20 years. She teaches
term – it’s really pronounced “yog”, meaning to connect or hatha yoga and So Hum meditation, which focuses on the
unite, but has come to mean something entirely different breath. ‘Yoga without Sanskrit is not complete,’ says Smita,
now. If you look at the teachings of the Bhagavad Gita, there who has her own YouTube channel, Yoga with Smita. ‘It’s
are many types of yoga, which really means “many ways to not about sounding professional when you’re teaching, it’s
have a spiritual connection”. In India, you see Indian people about the benefits of speaking it. The Sanskrit alphabet
practising bhakti yoga, and I was exposed to a greater level has 50 letters, and when you chant these letters and words,
to the spiritual practice of yoga there.’ you’re activating parts of your body and mind.’
Vick teaches a traditional style of yoga and uses Sanskrit Smita, who also teaches yoga teacher-training courses
in his classes. ‘I am a lineage-holder of many traditional for YMCA Fit, says her students are interested in Sanskrit
yoga schools, and I use it to keep that tradition alive. The and proud they can pronounce its complex words. She
mantras I chant at the end of some classes are in Sanskrit. often chants Aum in class: ‘The “A” starts from the belly,
It’s an important aspect of helping someone move into activating the creative energy in the abdomen. The “u”
deeper states of meditation and relaxation.’ comes from the chest, activating the heart and respiratory
area, and the “m” comes from the throat, with the vibration
Modern use moving into the brain and nervous system,’ she says. This
Sanskrit is rarely spoken today, other than in a few Sanskrit mantra is said to represent the sound of the
villages in India, where the Brahmins have preserved it universe and can bring a sense of deep physical relaxation.
orally, maintaining a tradition of passing it down from Just as the three parts of Aum connect to different areas of
generation to generation. This requires children to start the body, Smita says yoga is about joining all aspects of you
learning Sanskrit at around eight years old, through together, too. ‘When we practise yoga, the body, mind and
practice and repetition. As this custom changes or is soul become aligned,’ she says. ‘If we take just the physical
lost, however, the traditions it is related to, such as part of yoga and miss the spiritual and philosophical parts,
yoga and meditation, are changing, too. we miss out on so many benefits. Using Sanskrit helps the
Vick says that for yoga classes primarily focused on the students experience the whole of yoga.’
physicality of exercise and stretching, using the English
translations of the postures makes sense, but for those Words: Emma Newlyn
wishing to deepen their practice to a philosophical level
Sanskrit is key. ‘If you want to help the tradition of yoga Matthew’s lectures on philosophy and eastern rituals can
ILLUSTRATIONS: IRINA PERJU

survive, it’s important to use the Sanskrit words,’ he says. be found online. His latest book, Botanical Ecstasies, in
‘Sanskrit helps us understand asanas in a historical way.’ which he explores the possible origins of yoga, is available at
Postures such as warrior, child’s and chair are often used psychedelicpress.co.uk. Matthew is also managing editor of the
in class, while their Sanskrit translations – balasana, Journal of Yoga Studies – journalofyogastudies.org. Find out
virabhadrasana and utkatasana – hold meanings that could more about Vick at facebook.com/vickstorrm. Follow Smita (and
help people to understand and therefore practise the postures link to her YouTube channel) on Instagram at @smita_raja.

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WORDS TO THE WISE
Yoga. From the root yuj, meaning to yoke or connect. The word ‘yoga’
doesn’t just refer to the physical practice – there are many types of yoga,
such as karma (the yoga of selfless service), bhakti (the yoga of devotion)
and raja (meditation). It can refer to any or all aspects of meditation,
movement or mantra.

Asana. Originally refers to the sitting pose most often adopted for
meditation. In modern yoga it has come to refer to other poses, too
– reclining, standing, inverted, twisting and balancing.

Pranayama. Used to describe the various breathing techniques applied

during a yoga practice, prana refers primarily to the energy of breathing,
but is also linked to life-force energy, similar to the word qi or chi, while
yama means to restrain or control. Pranayama, together with meditation,
are the two ancient, core practices of yoga. Through concentrating on the
breath, we can control the distractions of the body and the mind.

Surya namaskar. Commonly known as the sun salutation, this practice is

often used as a warm-up sequence at the beginning of a physical yoga class.
Surya means sun (both the physical sun, and the Hindu god of the sun), and
namaskar means to bow down or to revere. Smita begins her days with
surya namaskar practice and pranayama.

Sanskrit mantras are nowadays sometimes chanted with each round of sun
salutations. ‘Each mantra chanted with surya namaskar refers to the sun as it
moves through each of the 12 zodiac signs,’ says Vick. ‘By learning Sanskrit,
practitioners are able to uncover the deeper aspects of yoga.’

29
 LIVING

‘A goal is not always meant to be reached,

it often serves simply as something to aim at’
Bruce Lee
32
Condiments to the chef
It can be mouth-wateringly delicious or wincingly
tart – the virtues and benefits of vinegar go well
beyond salad dressing

When you think about vinegar, what happens to your taste foods, a development that aided migration as it allowed people
buds? Do they pucker in anticipation of something sharp or to travel and take sustenance with them.
sour? Or does your mouth water at the promise of a delicious In essence, the product has been by our side for thousands
tart flavour? Whether it’s splashed over chips, added to salad of years, shaping the way we preserve, create and enjoy meals,
dressing or consumed as part of a health-conscious protocol, and playing a part in many a homespun remedy for ailments
vinegar is a store-cupboard staple. or domestic chores.
When it comes to different types, however, do you know
which might work best in a recipe, or the one that can help to A versatile wonder
control blood sugar? Read on to discover the rich history of It’s not just the dinner table where vinegar is a useful
the bottle of vinegar in your kitchen cupboard and its uses and commodity. The ancient Greek physician, Hippocrates,
benefits that you might never have previously considered. regarded as the father of medicine, prescribed it for wounds,
sores and respiratory illnesses. And it has many uses, including
A bottled history for skin, hair, blood pressure and weight balance. Studies in
Vinegar is almost as old as civilisation itself. Traces of this sharp, animals have found that an intake of small amounts of apple
mouth-watering substance have been found in Egyptian urns cider vinegar (ACV) could help reduce levels of low-density
from around 3000BCE, and ancient scrolls from the Babylonian lipoprotein, often described as bad cholesterol, and a tablespoon
era in Mesopotamia date the use of vinegar to 5000BCE. It’s after food could lower subsequent blood sugar spikes. A study
possible its presence in these ancient lands is thanks to the from 2007 found taking vinegar before bedtime appeared to
area’s plethora of juicy fruits, including figs and dates, that moderate blood sugar levels upon waking in respondents with
could be made into wine and then fermented to create vinegar. well-controlled type-2 diabetes; and anecdotal evidence points
The pulp of crushed fruits could also be fermented to to ACV as a way to help soothe IBS symptoms.*
cultivate drinking vinegars, known today as shrubs, which are A few drops of vinegar can also enhance the taste and acidity
a popular component of non-alcoholic cocktails. The ancient of a meal, which is an important component of improving
Egyptians mixed vinegar with water for a refreshing drink, digestion. In fact, the taste – and even the thought – of vinegar
while the ancient Greeks combined it with water, honey and can make the mouth water, which is the first stage of the
herbs to make a beverage called oxycrat. While it might have digestive process. When the mouth starts to salivate, this is
originated as a happy accident – as a result of winemaking a sign that the rest of the gastrointestinal tract is primed for
prior to the days of refrigeration – vinegar came to be enjoyed food, meaning it’s more likely to digest effectively whatever
by people from Egypt and Greece to other parts of Europe. comes its way. This might also lend weight to the theory that
In China, its history goes back 3,000 years and it was called vinegars can help reduce bloating and indigestion.
‘bitter wine’, suggesting the Chinese were also drinking it. Its Aside from personal health, vinegar is also a more
consumption in this way was restricted to the poorer members environmentally friendly option for some household chores.
of societies, while the more affluent enjoyed ‘proper’ wine and White vinegar, for example, can be used as a natural cleaning
beer, which were priced above the reach of many people. product for most hard surfaces, and is effective on utensils
For ancient cultures, however, vinegar was more than just and knives that are best kept out of the dishwasher.
a beverage. Along with honey and plant resins, it was used as
an embalming agent, and it was commonplace in Egypt for it A taste of passion
to be offered as payment for embalming services. Alex Armstrong, a chef of more than 22 years, needs no
Importantly, ancient civilisations also recognised that persuading when it comes to the virtues of vinegar: ‘Vinegar
vinegar contained properties that could be used to preserve lifts a dish – it adds a zing and elevates tastes,’ says Alex, who’s

33
 based in Lindfield, West Sussex, UK. ‘At home, we roast beetroot ‘My go-to vinegar is cider,’ she says, praising its versatility. ‘I
with red wine vinegar and it really makes the flavours sing.’ use it in vegan cakes as a raising agent, and in my banana bread.
Passionate about sourcing local, seasonal and sustainable You can’t taste the vinegar, but it makes a lighter, tangier vegan
ingredients, she grows and cooks with edible flowers, berries bake.’ When it comes to savoury dishes, Martina likes to use
and vegetables, and knows how to make a delicious meal from warm vinaigrette over cauliflower and cabbage, meaning the
foraged ingredients such as hogweed and wild garlic. She vegetables are cooked by the acidity of the vinegar rather than
also loves to include different vinegars in her dishes. At the heat, which can affect some of the nutrients.
moment, she has at least 12 in her kitchen, including mulberry, Both Alex and Martina agree that they’re drawn to certain
elderflower, rice (which she uses to make quick pickles) and tastes according to the season, just as a glass of white wine
sherry vinegar, for gazpacho (see the oppposite page for a few might be more inviting in summer, while a glass of rich red
more varieties and some of the ways you might use them). might appeal in winter.
She’s also a fan of balsamic vinegar, having enjoyed its ‘I’d use a lighter white wine vinegar in the spring and
authentic, unprocessed taste while living in Bologna, just summer, but pickled and preserved foods allow you to layer
37km south of Modena in northern Italy. It’s in Modena where the seasons in a dish,’ says Alex. ‘If you pickle wild garlic buds
artisans still produce this syrupy delight in the traditional way, in spring, adding a spoon of them over a dhal in winter can
carefully ageing it in wooden barrels over a period of 12 to 25 transport you back to warm, sunny days.’
years. ‘Just as you find shops specialising in quality wine, there With any vinegar, quality is key. ‘I always buy locally and
are balsamic boutiques that are considered and passionate seasonally, and wherever I’m cooking, I’ll visit the local markets
about their product,’ she says. ‘One restaurant in Modena and farms. I haven’t been to a supermarket in over a year,’ says
serves a drop of balsamic vinegar preserved in a natural jelly Martina, who’s cooked for high-profile clients including David
cube, and it’s a taste sensation. A few drops of a good-quality Attenborough. ‘Buy organic if you can, and support your local
balsamic over a salad really is all you need.’ vinegar-makers,’ Alex says. ‘You can balance out the expense of
If you wish to enjoy similarly authentic delights in your own quality vinegars by buying seasonal foods – which are usually
home, it’s worth noting that your bottle of balsamic needs to cheaper than non-seasonal – or foraging for food, which is free.’
have more than ‘Balsamic Vinegar of Modena’ on the label. It Is your mouth watering yet? If so, look out for the local,
also needs to carry a certification of D.O.P. (Denominazione di organic and sustainable vinegars at your local market, or try
Origine Protetta). This quality-assurance label guarantees that making your own. And don’t restrict them to salad dressing.
certain foodstuffs have been produced, processed and packaged This versatile product can lift recipes, make marinades zing
in a specific region of Italy and according to tradition. and you can even use it to clean up after cooking.
Of course, Alex isn’t the only chef to sing the praises of
vinegar. Martina Osei-Bobie runs a small catering company, Words: Emma Newlyn
called Yoga Chef Amore, cooking for retreats and events and
catering at the Knepp Estate, a 3,500-acre sustainability and *As with all natural and man-made remedies, if you have any
rewilding project in West Sussex. Specialising in vegan and concerns, it’s important to seek qualified medical advice before
vegetarian food, she enjoys experimenting with flavour. making any changes to your diet or lifestyle.

34
SOUR NOTES
Vinegar comes in many varieties and flavours. Here are a few you might like to try

White wine vinegar. To make a crude In the province of Modena, 25-year-old and smoked chorizo. Alex uses it in
version, leave a bottle of regular white balsamic is even drizzled over gelato. To gazpacho to add complex flavours.
wine open for a few weeks, allowing try balsamic with sweet flavours, pair it
fermentation to occur naturally. Good- with strawberries or grilled peaches, to Sweet potato vinegar. This exotic purple
quality versions are ideally suited to add a twist to the usual desserts. option is relatively new to the scene,
spring and summer, with seasonal foods with much of it being made in Japan by
like new potatoes and salad greens. White distilled vinegar. Used for pickling small family breweries. Use it to brighten
anything from cucumbers to fruit, wild sauces, dips and dressings, or choose rice
Red wine vinegar. A warmer option suited garlic buds and cabbage. It also works vinegar to accompany noodles and sushi.
to autumn and winter, it’s also great used well as a cleaning product. Dilute the
in marinades and coupled with heartier vinegar with water, then add a few drops Apple cider vinegar. This has many
fare such as pork and beef. Again, making of essential oil to make your own general culinary uses, such as Martina’s banana
your own is just a case of not putting the cleaner without commercial toxins. bread recipe (see overleaf). It’s also
cork back in a bottle of red wine. famed as a health tonic.
Sherry vinegar. A Spanish variety, it’s
Balsamic vinegar. Aged, authentic and suited to other traditional fare from the Turn the page for recipes using different
syrupy are the marks of a good balsamic. region, including tapas dishes, marinades types of vinegar

35
 Tastes to savour
Chefs Alex and Martina share a few of their secrets to making vinegar a bigger hit in the kitchen

MARTINA’S BANANA AND MARTINA’S SWEET-AND-WARM

COCONUT BREAD PICKLED CAULIFLOWER
Ingredients Ingredients
• 2 ripe bananas, mashed, plus 1 extra for the topping • 100ml white vinegar (cider vinegar is fine, too)
• 1 tbsp apple cider vinegar • 300ml water
• 120g unrefined sugar • 4 tbsp unrefined sugar
• 4 tbsp melted coconut oil • Spices of your choice (I love using turmeric, coriander
• 200g self-raising flour (gluten-free flour can be used instead) and chilli flakes)
• 50g desiccated coconut • 1 medium-sized caulifower
• 1 tsp bicarbonate of soda
• Pinch of salt Method
1. Mix the vinegar, water and sugar together in a pan,
Method and bring to the boil.
1. Pre-heat the oven to 180C/350F/gas mark 4. 2. Add spices.
2. Mix the 2 bananas, vinegar and sugar together until 3. Cut the cauliflower into florets and add to the pickling
the sugar dissolves, then add the coconut oil. liquid. Slowly simmer for about 5-8 minutes, then switch off
3. Add the flour, desiccated coconut, bicarbonate and let the cauliflower cool completely in the liquid.
of soda and salt, and mix well. 4. Once cooled, drain.
4. Line a small bread tin with baking paper, and pour 5. Eat as it is or use the pickle as a side dish.
the batter in.
5. Cut the extra banana in half lengthways and place You can reserve the pickling liquid and keep it in the fridge for
on the top, gently pushing it halfway into the batter. up to three weeks. Reuse it to pickle vegetables of your choice –
6. Bake for approximately 40-45 minutes. fennel, radish, red onion or white cabbage are my favourites. It’s
also great as a salad dressing – just add olive oil and mustard.

36
 ALEX’S QUICK PICKLES Method
1. Cut the cucumber into rounds or batons
Cucumbers pickle the quickest, and are ready to eat in three of approx 1-2cm.
hours, but you can also pickle carrots, beans, courgettes, 2. Place in a sieve that’s resting over a bowl,
radishes, beetroot, onions and gherkins (pictured). Some of the and sprinkle with the salt.
more unusual things I pickle are ramsons (wild garlic) seed heads, 3. Leave for 30 to 60 minutes, until some of the
nasturtium buds and purslane foraged from the seaside. cucumber’s juice is released.
You can go any which way with herbs and spices. I have a lot 4. In a small saucepan, heat the vinegar, water,
of bronze fennel in my garden, which I often use along with bay sugar, mustard seeds, bay leaves, peppercorns and
leaves and a selection of spices. The vinegar can alter, so perhaps caraway. Stir gently until the sugar has dissolved.
pair rice vinegar with cucumbers, cider vinegar with carrots and Do not let the liquid boil.
red wine vinegar with beetroot. The type of sugar you use can be 5. Remove from the heat and allow to cool entirely.
brown, white, coconut blossom or agave. It really is up to you! Tip the drained cucumbers into a large jar or tub, add the
liquid, fennel or dill, tarragon, and ramsons seeds or garlic.
Ingredients 6. Chill in the fridge for a minimum of 2 hours.
• 2 medium-sized cucumbers, or preferred veg
• 1 tsp salt This is a speedy recipe that is ready to eat in 2 to 3 hours,
• 200ml apple cider vinegar but it will keep for 8 to 10 days, during which time it will
• 150ml water soften but become even tastier.
•
PHOTOGRAPHS: SHUTTERSTOCK.COM

4 tbsp caster sugar

• 3 tbsp yellow mustard seeds
• 2 bay leaves
• 1 tsp crushed white peppercorns
• 1/2 tsp crushed caraway seeds
• 3 sprigs fennel or dill
• 2 sprigs tarragon Learn more about Alex on Instagram @alexarmstrong.cook.
• 2 tbsp green ramsons seeds or For more about Martina, visit yogachefamore.com, or follow
1 clove garlic, peeled and sliced her on social media @yogachefamore.

37
 Try, try again
If risk is the down payment for success, then failure is a series of direct debits

It’s as simple (and as complex) as that. In order to succeed, you stories. Unfortunately, that’s a prevailing fallacy pervading
will most likely fail at various points along the way. No, it’s not western culture through reality-TV shows endorsing an: ‘If
pleasant and no, it doesn’t turn you into an enlightened being. you dream it, you can be it’ mentality.
At times it’s gruelling, discouraging and makes you want to give
up, which you might, but what it does offer you is a series of Strength of character
valuable lessons. Knowing why you failed allows you to make In fact, as many self-help enthusiasts will attest, it’s grit and
adjustments to avoid repeating those same mistakes. You’ll determination in the face of failure that propels you towards
ILLUSTRATIONS: SILVIA STECHER

make different ones instead, but that’s just part of the process. success. One such advocate of this message is author and
neuro-linguistic programming (NLP) coach Rebecca Lockwood.
Secret of success As someone who began her own business and helps female
Successful people know and have experienced failure close-up. entrepreneurs unlock their potential, she’s had to take her own
There’ll always be someone who walked into their dream job, advice plenty of times. She says: ‘I follow a mindset of “there
married their ideal partner or achieved sporting greatness is no such thing as failure, only feedback’’ and the “law of
by sheer luck, but that’s not the experience in most success requisite variety’’. This is part of what I teach within my NLP

38
and in the darkest of times this has got me through, along with you to believe that failure happens for you and not to you: ‘Your
my vision and inner pull.’ growth mindset makes you as willing to embrace failure when
The law of requisite variety, first formulated by British it comes, as you are to accept success when it happens. The
psychiatrist W Ross Ashby in the 1950s, in relation to organisms more you accept failure, the more opportunities you have to
and systems in general, states that in order to make progress, accept success and bounce back higher than you fall.’
you must have at least as many solutions at your disposal as Failure as an opportunity, failure as merely a spent arrow or
there are possible problems in your path. For Rebecca, the law a stepping stone, reframing negative thoughts to see setbacks
is a reminder of the importance of changing your approach if through a new lens, is nothing less than mental gymnastics. Is
something isn’t working. If the new way doesn’t work, change there a degree of the fake-it-till-you-make-it approach involved?
it again, and so on. Becoming fluid in your approach allows for Or to badly paraphrase Rudyard Kipling, can you really treat the
experimentation and helps relieve a sense of frustration. twin imposters of triumph and disaster just the same?
‘It is important to have a plan but not get stuck in your way In an article from the Institute of Education Advancement,
of creating and actioning it,’ she says. ‘Without a doubt, it author Zadra Rose Ibañez, suggests you just might be able to.
will not pan out the way you first think, it never does.’ She When we succeed, she says, the brain releases endorphins,
also cautions against a head-down mentality, as failure needs dopamine and serotonin. This makes us keen to win again,
to be felt and acknowledged in order to move on. A healthy, repeat the same task for the same reward. On the other hand,
rather than purely bullish approach, will mean that your failure releases cortisol leaving us feeling stressed and unsafe.
inner world suffers less in the long run. The answer to managing these different chemical responses,
surprisingly, takes you back to that Kipling quote. Rather than
Accepting failure trying to change your brain’s response to failure, the key is to
Whether you are launching a business, seeking sporting glory, retrain your brain’s approach to failure and success – closing
retraining for your dream job or pursuing any other venture that gap, treating them the same. ‘It is important to check in
that carries with it the possibility of failure, there’s a question with yourself consistently,’ says Rebecca. ‘When things are
you’ll need to ask yourself: how much are you willing to pay harder than they should be and you are not enjoying yourself
to achieve your goal? Being accepting of failure is like having a any more, this can be an indication that it could be time to
quiver full of arrows – they’re all yours for the using. Each one change your approach to something fresh and new. Enjoy the
a representation of a failure that takes you one step closer to process and be fluid in your approach to success.’
the bullseye. Sometimes, that step is a fraction of a millimetre, Without success, failure is a waste of spent emotions, but
sometimes it’s the length of a football field. without failure, success is next to impossible. Treating the two
Even when progress is obvious, those failures can still hurt. as equal impostors gives your brain a chance to bounce back,
But some experts suggest that learning to accept the pain of to not become incapacitated by feelings of not-good-enough.
failure allows you also to accept success. An alien-sounding These two, like good and evil, night and day, belong together.
concept that, when unpacked, makes a lot of sense. Bryan E
Robinson, journalist, psychotherapist and professor emeritus Words: Caroline Pattenden
at the University of North Carolina, says the latest buzz among
psychologists is to cultivate a growth mindset. This requires Turn over for more tips on how to find a degree of comfort in failure

39
 In order to relax into acceptance of the failed attempts that are necessarily ahead, it can
be useful to use an example of an achievement you’re proud of. Look back at what it took to
get there and write it down – itemise the price you paid to get there





























‘The credit belongs to the man who is actually in the

arena, whose face is marred by dust and sweat and
blood; who strives valiantly; who errs, who comes
short again and again, because there is no effort
without error and shortcoming’
TEDDY ROOSEVELT

40
Now write down your goals and what you think would be a fair price, or a price you’re prepared
to pay, to achieve them. Quantify it – how much money will you willingly invest? How many
attempts are you prepared to make? How many times will you get back up and start again?







































41
 Born this way
Internal validation is vital in a blinkered world

From an early age, children pick up myriad messages from

mainstream media – what people wear, what they say, how
they behave, how they look. Now imagine a young person who
watches TV, reads magazines and is a big follower of social
media. They love it all, but they’re confused. They rarely – if
ever – see anyone who looks like them. How can that be? At
school, in the coffee shop, at the supermarket, they see people
of different ethnicities and abilities, people who have freckles,
scars and birthmarks, people who are different heights, sizes
and shapes. So, why aren’t they reflected on screen and in
magazines, too? Next, if you can, try to imagine how that young
person might feel and the questions their inner voice might ask
them. Do they wonder if there’s something wrong with them
or worry that they’re not ‘beautiful’ like people on TV and social
media? What might it do to their self-esteem?
One person who can answer these questions is activist and
creative Henna Amin (pictured bottom right). Growing up,
Henna never saw people who looked like her on TV, social
media or in magazines and it made her feel as though being
beautiful was not something she would ever be: ‘I felt invisible around social media, the constant exposure to [so-called]
and like I couldn’t ever qualify as “beautiful” because I was perfection can take its toll. As a young girl, it was drilled into
brown-skinned, chubby, hairy, all of that,’ says Henna, who me through society that the only asset I could have would be my
now uses Instagram to advocate for self-love as well as greater looks. But when the [mainstream] standard of beauty is clear
inclusivity and representation. Henna started her account in skin, fair and slim, it seems like the odds are stacked against you.’
2019 and has already amassed a strong and loyal following. Both Ishpree and Henna have learned to embrace the parts of
‘The only version of beauty presented was pretty much the themselves they had previously felt compelled to hide. Ishpree
opposite of all the things I was, so naturally I felt bad about uses her Instagram platform, which she also started in 2019,
myself and punished myself for not being born “beautiful”. It’s to ‘work towards normalising acne because no one should ever
such an unfair way for a child to feel, but it definitely affected be made to feel bad about who they are, especially when it’s
how I spoke to and felt about myself.’ something they don’t have control over’. She adds: ‘It’s about
Sadly, Henna’s experience is far from a one-off, and the breaking the cycle and not playing into this definition of beauty
effects can be both pernicious and long-lasting. Clinical that is given to us.’ To this end, she recently worked with a
psychologist, writer and public speaker Tina Mistry explains: luxury home brand on its comfortable-in-your-skin campaign,
PHOTOGRAPHS: HENNA AMIN, SHIVANI PHOTOGRAPHY

‘When you don’t see people who look and behave like you which featured women of all body and skin types. She believes
in the mainstream or social media, it further perpetuates the collaboration, which has further fuelled her desire to push
your minority position. In many ways, you feel somewhat for a broader representation of beauty, is only the starting
devalued and invisible. It can also play a part in how you point of a longer process: ‘Growing up, I felt so alone. Now,
value yourself and skew how you make sense of the world. I’ve become the person that I once needed, [and I’m there] for
For example, you might buy into negative stereotypes of women and men across the world.’
inaccurate representations of your community, which can Henna is also making huge strides for the representation
lead to internal racism or self-loathing.’ of those who grew up feeling different. As well as using her
Tina’s analysis would likely resonate with Ishpree Kaur, Instagram account to campaign for greater inclusivity, she
a self-love and body-positivity blogger. Ishpree (pictured above), has spoken candidly about the issues surrounding female
who has had acne since the age of 17, understands what it is to body hair in Cosmopolitan magazine, and discussed beauty
struggle with comparison. She says: ‘In a generation that revolves standards in Stylist. ‘Representation doesn’t take us the

42
 BODY OF HOPE
You don’t have to be a campaigner or
activist to start loving yourself. Here
are a few ways you can begin to build
self-esteem and appreciate your body
• Change your social media to reflect the
diversity of the world. It’s easy on social media
platforms to follow accounts that promote the
whole way, but it’s definitely a start in creating social change,’ same beauty standards again and again, which
she says. ‘The thought of other people who look like me seeing can leave you feeling inadequate. Following
themselves [in me] and being inspired to love themselves loudly body-positive accounts or people whose posts
too is such a full-circle moment, because I know I do this for are more representative of society can help
my own inner-child, who hated herself for no other reason to enrich your feed and knowledge. Choose
than she was told to. Self-love really is liberation from a lot accounts, such as Henna’s and Ishpree’s, which
of the limits society puts on us, and that’s what I’m trying to feature people from all ethnicities, as well as
inspire in myself and others.’ a wide range of body types and abilities.
The good news is that mainstream media is beginning to
look a little different – steps are being made by brands and • Set boundaries. Sometimes, people might use
publications to make their content and campaigns more language or behave in a way that causes others to
inclusive – but there’s still a long way to go before the human feel uncomfortable about their body. Whether it’s
body in all its guises is truly represented and celebrated. If intentional or not, it’s important – if you can and
there’s one thing that the hard work and efforts of Henna and you feel safe to do so – to speak up. For example, if
Ishpree proves, however, it’s that each rebellious act of self-love someone constantly comments on your weight and
can lead to change. And this, hopefully, will mean that when it makes you uneasy, tell them how it makes you feel
the children of the future watch TV, pick up a magazine or and ask them not to comment on it any more.
scroll through their social media feed, they’ll see the real world
reflected back – and their faces and bodies will be in the picture. • Be mindful of your body. It’s easy to forget
just how wondrous your body is and what it
Words: Kim Bansi does for you. Its many intricate systems help
you to experience life. Taking time out to pay
To find out more about Henna and Ishpree, follow them on awareness to your body, whether it’s how your
Instagram @Henna_Speaks and @loveish_x. hands support you in a yoga posture or how
your skin responds when you get hot or cold,
is one way of appreciating all it does for you.

• Stop relying on external validation. In a world

where some bodies are celebrated and others
are shunned, the effects are far-reaching. It takes
awareness and critical thinking before a person
can see and acknowledge that they have been
following and exalting a narrow and exclusive
definition of beauty. Many people haven’t yet made
that connection, and some of them might include
your friends and family, as well as the legions of
social media users. This is why it’s so important
to recognise that the only person from whom
you need validation is you. As Ishpree says, it’s
about breaking the cycle. We can refuse to accept
the narrow definition of what and who is acceptable
and beautiful. You are as equal, as valid and as
valued as the next person.

43
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Breathe
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Batting for bats
Feared by some for their spooky reputation, bats are vital to our ecosystems and food chain.
With several species facing extinction, their loss would be our loss, too

Hanging from the trees like giant chrysalides of monster-sized Western Sydney University, and president of the Australasian
moths, they peer at me with large, inquisitive eyes set in sharp, Bat Society, says that up to 30,000 spectacled and 10,000 black
fox-like faces. Their furry torsos are enveloped by large, leathery flying foxes were lost in the 42C heatwave, causing ‘biblical-
wings, ready to take flight at any moment. Hundreds – perhaps scale’ devastation, which saw bats dropping from the trees. The
thousands – of fruit bats, or flying foxes, roost here amid the following summer brought similar distressing scenes, with the
gum trees lining the river in Windjana Gorge, a national park death of 72,000 flying foxes in Australia’s south-eastern states,
in the Wunaamin Miliwundi Ranges, a wildly beautiful region where temperatures in Sydney reached a record-breaking 49.4C.
of Kimberley, in Western Australia. Young fruit bats, or pups, are particularly vulnerable.
I spend hours as a respectfully distant guest in this close-knit ‘Bats are the canary in the coal mine for climate change,’
colony, silently watching the flying foxes snuggle, squabble and says Justin. ‘Extreme heat events are increasing in frequency,
swoop from tree to tree, silhouetted, like a Batman calling card, intensity and duration. The present data show these events are
against the amber walls of the gorge and the blue sky above. having a very serious impact on the species, and it’s clear from
The abundance of winged wonders here – and in colonies climate-change projections that this is set to escalate.’
around the world – might give the impression that bats are On my trek through Windjana Gorge, I see bats and frogs
bountiful, but populations are in drastic decline. While there are desiccated in the dry heat, a stark reminder of how this region
more than 1,400 species, making up one-fifth of all mammalian of the world could become uninhabitable. Summer 2019/20 was
biodiversity, 40 per cent are listed as either Threatened, Near the most catastrophic bushfire season in Australia’s history,
Threatened or Data Deficient by the International Union for with up to 19 million hectares burned, at least 34 lives directly
Conservation of Nature, the global authority on the status of lost and more than 3,000 homes destroyed. An extra single
the natural world and the measures needed to safeguard it. degree of heat could make a life-or-death difference in the next
In Australia, extreme heat events have led to cataclysmic bat few decades for many people and ecosystems on the planet.
deaths. On just one hot day in Queensland, in January 2014, an ‘Bats are critical species, providing a huge range of ecosystem
estimated 45,500 flying foxes died, and in November 2018, almost services for us and our planet,’ says Kate Jones, professor of
a third of the country’s spectacled flying foxes were wiped out ecology and biodiversity at the Centre for Biodiversity and
over two days. Justin Welbergen, associate professor of animal Environmental Research, University College London. Many
ecology at the Hawkesbury Institute for the Environment, species help to control insect populations, using echolocation

45
 to catch and feast on bugs throughout the night. Flying foxes predicament.’ A bat fan for some 30 years, Kate has studied their
or fruit bats use their excellent eyesight and ears, instead of ecology, evolution and conservation, held the chair of the UK’s
echolocation, to seek out fruit, nectar, seeds, flowers and leaves, Bat Conservation Trust, and now works on bat research projects
and sometimes insects. Unlike many bat species, they’re often around the globe. It was on an early scientific expedition in the
active during the day as well as at night, pollinating wild and Caribbean that they first made an impact on her.
cultivated crops and dispersing seeds across wide areas. ‘I was in my 20s, researching the effects of hurricanes on
Sadly, in addition to heat stress, habitat loss is also taking its biodiversity, when I caught the bat bug – in terms of fascination
toll. As our population grows, we’re encroaching further into and a disease,’ she explains. The infection was histoplasmosis,
wild areas where bats live, while droughts and bushfires are caused by inhaling spores of a fungus found in bat droppings.
putting pressure on their food supplies. Bats will fly hundreds While she recovered quickly, later bouts of pneumonia
of miles in one night, if necessary, to find food, and as forests revealed Kate’s lungs were covered with calcified nodules as a
are lost, fruit bats are heading to urban centres that still have result of the infection. ‘In retrospect, wading around in guano
a good diversity of trees. Here, they come into conflict with [bat excrement] inside one of Puerto Rico’s largest caves,
locals, as thousands of screeching, and somewhat smelly, flying surrounded by four million bats and without any personal
foxes aren’t always considered the best neighbours. They also protective equipment (PPE) wasn’t the best idea,’ she admits.
resort to foraging in orchards and on agricultural land, where ‘Bats changed my world, and now they’ve changed it for everyone
they’re in danger of being shot by farmers, who view them as – but in both cases, it’s humans, not bats, we should blame.’
pests, despite their being essential pollinators for cash crops. As scientists continue to investigate the source of Covid-19,
Other bat species are also in the firing line, both physically the leading contender remains Rhinolophus affinis, a species of
and metaphorically, thanks to a species of horseshoe bat being horseshoe bat. Coronavirus samples collected from a colony in
identified as the likely ancestral host of viruses closely related south-west China in 2012 showed a 96 per cent genetic match
to SARS-CoV-2, the virus that causes Covid-19. With their with SARS-CoV-2. Whether the virus jumped directly from bat
numbers already in decline, culling by panicked governments to human, or travelled via an intermediate host at one of Asia’s
and anxious communities in countries including Indonesia and wildlife markets, is still an unanswered question.
Peru was the last thing these misunderstood mammals needed. ‘The tendency is to scapegoat wildlife, but the culpability
‘Bats are an easy target,’ says Kate. ‘According to common here is in the way we treat the planet,’ says Winifred Frick, chief
myths, they’re sinister, they suck blood, they’re weird and get scientist at Bat Conservation International. ‘There is a growing
in your hair. And they’re very easy to blame for our current body of evidence to suggest that habitat destruction, increased

46
47
 human-wildlife conflict, hunting, poaching and trafficking are ‘Conservation is a critical part of the solution for global health
the drivers of increased zoonotic [spread between animals and and human safety,’ says Winifred. ‘Breaking our relationship
humans] disease risk. Pathogen transfer can flow both ways, so with nature, through destroying habitats and rampant wildlife
right now, scientists and researchers need to ensure we don’t exploitation, increases the risk of pathogens being transferred
introduce the SARS-CoV-2 virus into native bat species.’ from animals to people. When we protect bats, other animals
Winifred has good cause for concern, having witnessed and their habitats, we help to keep nature’s balance. That’s not
first-hand the devastating impact of an invasive soil fungus just good for the planet, it keeps all of us safer and healthier.’
on North American bat populations, after it was accidentally
introduced to a cave where bats hibernate in upstate New York. Words: Lauren Jarvis
Believed to have been carried in on the boots of European Lauren is a travel writer with a special interest in wildlife,
cavers, the fungus causes white-nose syndrome, an emerging wellness, adventure and conservation. See @laurenjarvistravels.
disease that infects the skin of hibernating bats, waking them
prematurely. This leads to them burning through their fat
stores and starving or freezing to death. It has spread across
the US and Canada, killing more than 6.7 million bats since
2006 and leaving some species in danger of extinction. ‘When How you can be a friend to bats
I first started working with bats, we didn’t give PPE a thought,’
says Winifred. ‘We were vaccinated for rabies and wore gloves, • Grow a wide range of native plants to
mainly to protect us. But after white-nose syndrome arrived, attract insects.
things had to change. Masks or respirators are now used, and • Put up a bat box – an artificial roosting
boots and equipment are decontaminated after any field work.’ site – in your garden.
Like all creatures in the interlinked web of life, bats more • Reduce or remove artificial lighting.
than earn their right to live undisturbed in healthy ecosystems. • Take your cats indoors for the night,
When they’re not being driven to find new roosts due to half an hour before sunset.
deforestation, trapped and transported to be sold in markets • Build a pond.
alongside other distressed wildlife, or being threatened by • Plant flowers that give off scent at night.
extreme heat events, they go gently about their business, • Avoid using pesticides in the garden.
ILLUSTRATIONS: KAREN DREYFUS

pollinating more than 500 species of plants, dispersing seeds • Make a compost heap or log pile – ideal
and devouring millions of insects that would otherwise spread insect habitats.
disease and decimate harvests. A holistic ‘One Health’ approach
– where we choose long-term sustainability over short-term To discover more ways to attract and protect bats, visit
gain and consider how altering ecosystems affects every species bats.org.uk, batcon.org, or ausbats.org.au
they support – is urgently needed, along with a revitalised
commitment to tackle the climate crisis.

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FIVE DESTINATIONS WHERE BATS RULE THE ROOST
1. Bracken Cave Preserve, Texas 3. Carlsbad Caverns National Park, New Mexico
Just 20 miles from downtown San Antonio, Bracken Cave July and August are the best months to watch millions of
is the summer home of around 20 million Mexican free-tailed Mexican free-tailed bats emerge for their nightly insect hunt,
bats: the largest single-species colony of bats in North America as baby bats born earlier in the summer join their parents in
and the largest concentration of mammals anywhere in the some acrobatic pest control, returning to the caverns before
world. Seventy miles north, in the state capital, Austin, dawn to roost. newmexico.org
1.5 million bats live in North America’s largest urban bat colony,
flying out from under the Congress Avenue Bridge at dusk 4. Gunung Mulu National Park, Borneo
each night. traveltexas.com The vast cave chambers of Gunung Mulu, a Unesco World
Heritage Site on the island of Borneo, are home to 12 species
2. Kasanka National Park, Zambia of bat, including around 3.5 million wrinkle-lipped bats, which
Believe it or not, Africa’s largest wildlife migration doesn’t hang out in the park’s Deer Cave. A dedicated bat observatory,
happen on the plains of the Serengeti or the Masai Mara. an hour’s hike from the entrance, is a prime spot for watching the
Between October and December, across one hectare of bats’ mass exit from their subterranean lair. sarawaktourism.com
Kasanka’s swamp forest, 10 million straw-coloured fruit bats are
drawn to the fruits that grow in the park, taking up residence and 5. Spandau Citadel, Berlin
filling the skies over Zambia and the Congo. zambiatourism.com You can find one of Europe’s largest bat colonies – around 10,000
in all – hanging out in this spectacular Renaissance fortress,
which they’ve inhabited every winter since the 16th century. A
vaulted bat cellar allows visitors to watch 200 flying foxes, while
guided bat tours offer the chance to spot the creatures roosting
within the citadel’s atmospheric corridors. visitberlin.de/en

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 MINDFULNESS

‘Do not spoil what you have by desiring what you have not; remember that
what you now have was once among the things you only hoped for’
Epicurus
 Gateways to enlightenment
Trickster, spirit, rebirth, mother – archetypes can teach
much about our deepest dreams and talents

How you view the world, be it relationships, situations or thought of as pre-existing ideal blueprints that are more
events, is greatly influential in shaping your experiences in real than any objects or matter in the physical world, which
life. And when you start to notice themes and commonalities are mere imitations.
in humanity as a whole, it’s possible to unpick your own A more contemporary mind took Plato’s theory further.
patterns. One way of honing in on the universal themes In 1919, psychiatrist and psychoanalyst Carl Jung first used
in your life is to explore what are known as archetypes. the term archetypes. He talked about them as the symbols or
You will find evidence of archetypes in your dreams, waking images that occur the world over and feature in many religions,
fantasies and behaviour. In fact, in your dreams, it is possible myths, legends and fairy tales. According to Jung, the collective
to find an archetype in every character that appears. Archetypes unconscious is a layer of your unconscious mind that you have
crop up everywhere – in the stories you read, the films you from birth, and which connects you to the history of thoughts
watch and the plays you see at the theatre. Once you start and behaviours of all mankind – rather like an inherited
noticing them and their qualities, you can start to work with database or the cloud, where you can store files and images.
archetypes to benefit your health and wellbeing. There’s a vast field of information going back to ancient times
that you can access should you need to, which allows you to
Collective unconscious have experiences that are typical of humanity.
It’s likely that Plato was the first philosopher to explore
archetypes, but he referred to them as ‘Forms’. In his theory Hidden forces
of Forms, one of the more challenging parts of his philosophy, Archetypes are secret forces, residing in the unconscious and
Plato talked about two realities: the physical world and the influencing behaviour without you being aware of it. They
non-physical or spiritual realm, where Forms exist. He asserted can also trigger emotions and provide meaning. According to
that Forms were the non-physical essences of all things and Jung, the unconscious mind isn’t just the hiding place of darker
represented true reality. So, concepts like Roundness, Softness, aspects of personality or demons, but also where angels and
Goodness and Hardness are all Forms. They are abstract, ministers of grace exist. He called these aspects archetypes –
perfect concepts that transcend time and space and can be symbols of your inner forces that work towards health, fullness,

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unity and wholeness, and purposeful, conscious development. something about wholeness in your life, which might
He also believed these patterns were predictable. arguably have a different meaning if the dream contained
Jung argued that when a person experienced an emotion, two or three candles or kittens. To dream of four is a sign of
it was the emotion of an archetype. So, different archetypes wholeness in that area – whether it’s reflecting your spiritual
evoke different emotions – for example, lovers are passionate path or your innate feminine qualities.
and warriors are courageous. Every human being has an
inner world of dreams, emotions and fantasies – the source Means of identification
of personal meaning – and archetypes tap into these and Jung and other great minds have identified a wide range
give life a sense of value and purpose. of archetypes, including the hero, the mask, the thief, the
Jung also explored the role of numbers as archetypes. In witness, the child, the hunter, the hermit, the shadow, animals,
many dream dictionaries today, most probably inspired by creativity… the list goes on. Jung believed that four specific
Jung’s work, there are explanations for specific numbers and archetypes – mother, rebirth, spirit and trickster – were
their meanings. What does it mean, for instance, if you dream fundamental to the psychological make-up of every individual
about four candles – three are burning and one is unlit? (see overleaf). They can show up in waking life, but they are
Has the final part of your spiritual path yet to come alight? often found in dreams. It’s useful to recognise them – without
How about a dream about three kittens trying to escape an getting too involved in the detail of the narrative – as this can
aggressive dog? Which feminine aspect is running from its help to observe patterns and themes in your life.
attacker? And who or what is the attacker? Understanding the key archetypes, which are said to lie
Not only do these metaphors – candles, flames, kittens, within each of us, can provide a gateway to discovering
dogs – reveal something useful about dreams, but the number new aspects of yourself. Importantly, it can also inform the
involved can also have meaning. An image in a dream with a perception of the self and others.
four-fold structure – usually square or circular and symmetrical
– psychologically points to the idea of wholeness. Dreaming Turn the page for descriptions of Jung’s four main archetypes
about four candles, four kittens, four moons – this says and guidance on how to work with them in your own life

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 FOUR FOR LIFE
Mother Spirit
Regardless of whether you’re a mother, you will have had one or The spirit archetype is often referred to as taking the shape
more maternal figures during periods of your life – whether that of a man, animal or hobgoblin-type character. It always appears
was your biological mother or a female figure who embodied in a situation where insight, understanding, good advice,
these qualities. The mother archetype is one of the most determination or planning is needed but cannot be mustered.
common and universally recognised archetypes in most cultures. Jung believed the spirit archetype appeared in dreams as a wise
It gives you your first identity in the world and represents the old man who gave decisive and sensible advice to the dreamer.
universal, idealised version of motherhood. The archetypal The figure might also assume the guise of a doctor, magician,
mother is often depicted as the nurturing, selfless carer who teacher, professor, priest, grandfather or any authority figure.
protects and provides for her offspring at any cost to herself. Sometimes, spirit shows signs of outright malice yet it can also
She is often generous and compassionate. She can also show be associated with reason, moral advice, and intellect and light.
up in your landscape or environment, and for some she can It could be argued that spirit is the driving force behind concepts
represent a place of worship, the Earth, the woods, the sea, such as capitalism, technology, industry, religion and many
a garden, a ploughed field, or a spring or well. mystical and New Age teachings.

Rebirth Trickster
The rebirth story archetype has its roots in religion, including The trickster openly questions, disrupts or mocks authority.
the biblical resurrection of Jesus, but it can also be seen in other Mischievous and often a malicious practical joker, this archetype
texts, stories, plays and films. It might, for example, involve a is fond of breaking rules, boasting and playing tricks on both
character changing their ways and becoming a better person – humans and gods. It crops up in many cultural and religious
think of Ebenezer Scrooge in Charles Dickens’ classic novella, stories, each with its own interpretation. The trickster is within
ILLUSTRATIONS: RIALDA DIZDAREVIC

A Christmas Carol and the journey he goes on. Usually, a crisis all of us, sitting on the borderline of conscious and unconscious
or loss is experienced before the person emerges reborn. Have thought. It is capable of effective strategic thinking and can
you ever felt reborn in the wake of a significant event, perhaps navigate its way using cunning and trickery. It might also have
redundancy at work or the ending of a relationship? It might a gift for entertaining others, and has many forms, both human
not have been immediate, but some way down the line, you and animal. Usually admired and well-loved, the trickster is
might have re-emerged stronger and wiser. Rebirth is a process represented as deceitful, devious, roguish and clever, and seems
experienced as a renewal or transformation of the personality. to be a comedy of opposites – for every good aspect of its
We all go through periods of psychological rebirth. persona, there is an opposite aspect.

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HOW TO WORK WITH ARCHETYPES
A good place to begin is to familiarise yourself with the different archetypes.
You might use the information here, but a deeper exploration of Jung and
other experts in the field will offer greater insight. No one can tell you which
archetypes are active in your life – only you can be the best judge of that.
Once you understand the qualities of different archetypes, you might
then start to recognise when particular ones surface in your life or dreams.
Working with them involves having a good awareness of when they arise,
understanding their role and what they can teach you.

With this in mind, ask yourself:

• Which archetypes show up most for me?

• Why is this archetype showing up in my life at the moment?
• In which situations do they arise more than others?
• Are there any archetypes I’ve been ignoring (or repressing)?
• How can I embrace all the archetypes in my life?
• What does this archetype need?
• What can I learn from it?

You might choose to spend 10 to 15 minutes writing down your

thoughts on these themes or meditating for a little longer on
just one of the archetypes to which you feel attracted.
You could also sketch, paint, sculpt or even knit an archetype
to which you’re drawn – use any craft or medium you enjoy.
Another option is dream incubation. Think of the archetype
with which you wish to connect just as you go to bed and, as
you drift off, try to keep the image in mind. Ask for a dream
to reveal more to you about this archetype.

Words: Leah Larwood

Leah is a writer, hypnotherapist, and a trainee mindfulness
teacher and poetry therapist. She also runs workshops in
dream work and poetry therapy. Visit themoonlab.net.

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 Everyday imagery
Emoji have become an everyday feature of our language, but do they
damage or enhance our ability to communicate?

Words are supposed to set us free. Written language should DoCoMo, and soon, the brightly coloured icons began to
enable communication from a distance, allowing us to show spread across the globe.
loved ones we care and helping us to exchange ideas with There are currently more than 3,500 emoji in the Unicode
others. However, there are times when words might not be standard – the system used by a consortium that adopts new
enough. My interpretation of an idea might not be the same symbols and ensures they can communicate similarly across
as yours. Sentiments get lost in translation, phrases give all mobile platforms. In September this year, two new ones
unintended offence and heartfelt wishes appear flippant. ‘It’s – the hamsa and a mirrorball – were approved and will be
strange that words are so inadequate,’ wrote the poet TS Eliot. rolled out on all major platforms over the next few months.
What’s stranger is that, when writing, words are all we have. Emoji are ubiquitous and used by 92 per cent of the online
population every day. It’s fair to say that they’re an integral
The birth of an icon part of messaging, social media and email communication.
At least, they were. In 1997, Japanese mobile-phone service But not everyone is in favour of this brave new world. In
provider SoftBank (then known as J-Phone) released a phone 2018, the Daily Telegraph quoted former UK Government
that carried a set of 90 emoji, thought to be the first of its education advisor Chris McGovern as saying that the use of
kind. In the days when each messaged word had to be carefully emoji was affecting children’s literacy. ‘We are moving in a
thumbed out, a symbol, such as a heart or cloud, was a neat direction of cartoon and picture language,’ he said. ‘Emoji
shortcut to convey love or comment on the weather. Two convey a message, but this breeds laziness.’
years later, a young Japanese artist, named Shigetaka Kurita, If some think their omnipresence does more harm than
created a set of manga-inspired emoji for mobile giant NTT good, then there are plenty who believe the opposite – that

56
 emoji add to, rather than detract from, written communication. had been working on for some years. Many of the images are
Philip Seargeant, a senior Open University lecturer, author and easily recognisable emoji, such as phones, beer and hearts, so
applied linguist, who specialises in the relationship between that a person of any nationality can read the book as if it were
language, politics and social media, is one of them. He says that in their own language. It ‘transcends region’, Xu says. ‘I have
emoji ‘allow us to easily add some emotional framing to what not created these symbols, but instead have collected symbols
we’re writing online. When we’re speaking face-to-face, we already in wide circulation.’ The main character, a 28-year-old
can make use of tone of voice, facial expression, gestures and office worker is, he says, ‘the person who represents what it is
various other things like this to enhance our communication to exist in this online-inflected world’.
and add nuance to what we’re trying to express.’ And what of the future? Jennifer Daniel, head of the Emoji
‘It can be more difficult to add this nuance [in writing],’ Subcommittee for Unicode, says: ‘One of the goals I have is to
Philip says, especially in the casual style often used on social make sure the emoji are globally relevant concepts. They have
media. ‘But emoji give us the opportunity to compensate for to relate to everyone.’ For her, this involves understanding the
this – for example when we’re trying to indicate that we’re cultural background behind particular symbols and gestures:
being humorous or ironic.’ ‘Multiple uses are at the top of my mind.’
So, if you want to explain that your comment is tongue-in- In fact, the younger generation are already on board with this.
cheek, you can clarify it with a winking face. To show you’re People are always creating new meanings for emoji, often using
aware of life’s many absurdities, add a laughing emoji to your them to convey something entirely different from what they
post. And a heart, included in that first 1997 emoji interface, were designed for, which makes it a constantly evolving slang.
will never be bettered as a way to show someone you care. It So perhaps here lies the future for emoji, as a language of irony
ILLUSTRATION: CHIARA LANZIERI

might even give the receiver the same feeling inside as if they’d and symbolism, where every picture tells a thousand stories.
seen you face to face. A study of emoticons – those precursors What’s certain is that the emoji’s popularity won’t be fading
to emoji, which used punctuation marks such as :) to indicate a any time soon. As Xu says: ‘The visual has the power to transcend
smiley face – was shown in 2013 to have the same effect on the culture because it is the direct presentation of reality. Pictographs
viewer’s brain as if they’d been the recipient of an actual smile. are humanity’s most commonly shared foundation.’
In 2014, Chinese artist Xu Bing published a novel made
entirely of pictograms called Book from the Ground, a project he Words: Stephanie Lam

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 To know or not to know?
‘Facts do not cease to exist because they are ignored,’ author and philosopher
Aldous Huxley once wrote. But can there be times when ignorance really is bliss?

Information is everywhere, and received wisdom tells us that things we have no control over. By practising self-awareness,
knowledge is power. But what happens when faced with the we can strengthen our ability to let go of the need to control
option of finding out more than you should? Might you feel everything, so we can focus on what really matters for us.’
a temptation to lean over a colleague’s shoulder and read a
personal email, or flick through a family member’s diary? Behind the temptation
What harm could it do to see it? Chances are they’d never Humans are naturally curious, but if you’ve felt tempted to gain
know and that extra bit of knowledge you’d glean could give access to information that isn’t being offered to you, it might
you an advantage. Perhaps you might even learn what they be worth considering what’s behind that impulse. Is there
really think about you. some anxiety there that has led to a need to have control, or
an insecurity that requires reassurance? It’s not a weakness to
Opening Pandora’s box admit to either of these feelings. Many people experience self-
But that one quick glance could have lasting consequences. doubt of this kind occasionally and building self-awareness and
Firstly, of course, there’s the moral issue of having broken honesty can be an effective way to begin addressing any issues
someone’s trust by invading a colleague or family member’s that need attention.
privacy, which could undermine the relationship. Then But being deliberately ignorant is sometimes more than a
there’s the equally murky matter of what exactly you might matter of conscience. It can also be an important means of
find out and the effect it could have on how you feel, about self-protection, especially if someone is inviting you to know
them and yourself. This might be a time to practise the art information that makes you feel uncomfortable. Even with
of deliberate ignorance. good intentions, becoming too involved and having too much
Take, for example, that moment you find yourself reading an information can become overwhelming. Stepping away and
email exchange between your colleague and their partner. You putting a layer of protection around yourself can be best for
catch a glimpse of your name and your attention is immediately everyone, according to personal development and mental health
drawn. You can’t help but read on and, with a sinking feeling, coach Abbie Radcliffe: ‘Everyone has a stress bucket that can fill
you realise the relationship you thought was cordial and cheery up throughout the course of the day. If you’re not careful, it can
is far from it. Your workmate has expressed resentment about overflow and you’re then unable to regulate your emotions and
you not pulling you weight or not really listening, clearly it’s deal with that stress. It can be helpful to create an imaginary
been simmering for a while and nothing is as you thought. bubble around you that can protect you from becoming too
The email wasn’t meant for you. But now the genie is very involved with things. You need to realise that it is okay to take a
much out of the bottle. Your day is ruined and though you know step back to look after yourself.’ There are times though, Abbie
you have some fences that need mending, there’s no way you points out, when it might be necessary to ask for details of
can address the issue without admitting to your breach of trust. what’s going on in other people’s lives. ‘Ignorance is not always a
On the one hand, finding out how your colleague feels might good option. It is all about getting that balance right. Having an
be an opportunity to rebuild a relationship but on the other, awareness of what is going on around you, knowing when to get
ignorance of the fact definitely felt better. involved (like when a loved one needs support) and when not to.
Hazel Hardie, a mindfulness teacher and meditation expert, You need to learn your limits and recognise whether you’re in a
says that instead of looking to gain knowledge that isn’t yours good place mentally to be able to help others.’
to take, working on self-awareness might be the best thing Hazel agrees: ‘When you bury your head in the sand and
you could do for your personal and emotional development: pretend issues don’t exist, you can set yourself up for shocks
‘As the recent pandemic has shown us, there will always be in the future. Be aware of how others are feeling and keep

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 communication as open and honest as possible.’ Knowing when all of the time. It’s natural to be at odds with others occasionally
to dig deeper and when to step away comes with experience and if someone says something about you in a private message,
and patience. Developing self-awareness and the ability to put but never raises it with you, it might be because they know deep
yourself into someone else’s shoes can help too. Few people down that the feelings will soon pass.
make the right decision every time but learning a hard-earned Many people wish to be well thought of by friends and
lesson can be useful if a similar situation arises in the future. colleagues, but there might be other ways to meet this need.
Don’t be afraid to confront those parts of yourself that are
Practising deliberate ignorance longing for reassurance and encouragement or to examine
Holding back an impulse to seek out information can be hard, any areas in your life where you feel insecure. Take whatever
especially if you feel you’ve been given a fleeting opportunity to help is on offer for you to build confidence and learn more
get an illicit insight and a snap judgment has to be made. But about your relationships with those around you. If you do feel
if you can, stop and take stock of the situation in its entirety tempted to read something you shouldn’t, consider the possible
before you make a decision you might otherwise regret (see implications of your actions, including the burden it might
panel, right). bring with it. Deliberate ignorance might not change the facts,
It can also be worth considering that reading messages not but it can protect you from unnecessary pain.
ILLUSTRATIONS: IRINA PERJU

meant for you can sometimes be misleading. For some people,

venting their frustrations is just a way of letting off steam. In
our imagined scenario with the angry colleague, it could be Words: Caroline Pattenden
that once they’d listed your perceived faults to their partner,
they felt better and their warm feelings towards you returned. If anxiety is interfering with your everyday life, speak to a doctor
Remember, too, that no one has to (or will) be liked by everyone or visit mind.org.uk for advice.

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PAUSE BEFORE READING
1. Find a quiet spot and focus on your
breathing. Give yourself the space and time
to slow your thoughts so you can make
a rational decision.

2. Challenge your first instinct. It’s just a

thought and it doesn’t control your actions.
Mentally run through other options. You
could choose not to look.

3. Imagine yourself in the other person’s

position. How would you feel if you found
out someone had read a message you’d
intended to keep private?

4. Prioritise your wellbeing. Imagine a scenario

where you felt overwhelmed by the knowledge
you gained, or anxious about what to do with it.
Seek to protect yourself from that possibility.

5. Work on your self-awareness. As far as you

can, get to know yourself and how you behave
inside and out. This will hopefully help to make
moral decision-making easier and also reduce
anxiety about the judgment of others.

‘Not knowing anything

is the sweetest life’
SOPHOCLES

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 Sunday-night fever
Weekends are meant to be a precious time for R & R, but why is it that,
as they draw to a close, a sense of doom can creep in and spoil the fun?

As Sunday evening approaches, some people feel a spike in raise the body’s level of cortisol (the primary stress hormone).
anxiety. It’s been defined as a feeling of impending doom about Instead, try more gentle phrases like, ‘I can’t do this now but I
the working week ahead – and Monday morning in particular. can figure it out tomorrow’ or ‘I’m doing enough for tonight’.
This anxiety, the ‘Sunday scaries’ or the ‘Sunday-night blues’, These are more likely to ease any stress you’re experiencing.
as it’s sometimes called, can be so all-encompassing that it
spoils the last few hours of your weekend. • Have a digital detox. This might feel difficult if you’re
I’ve often a noticed the gloom descending in my house as dependent on your phone, but it’s the quickest way to bring
Sunday draws to a close. Although we might try to enjoy down stress levels. Set aside time on Sunday to turn off your
watching a fun film together, I’ll find myself getting restless phone and shut down PCs and tablets. Allow yourself to do
and wanting to do something on my computer, my kids will nothing. Give yourself a digital break, and your stress levels
wander off to another room, and my husband will doomscroll will thank you for it.
on his phone, distracted by negative news.
It can feel like being stuck in an uneasy loop, a general • Listen to your body. Even at the end of the weekend, it’s
restlessness or just an avoidance of staying in the present still possible to be physically and mentally tired from the trials
moment. The anxiety of the approaching week is something of the previous working week. View it as a sign that you require
that affects many people in one way or another, but there are further rest. The body sometimes cranks up the anxiety as
a few strategies to avoid getting caught off guard by this a reminder, especially if not enough attention has been given
Sunday-night visitor. Here are a few: to your physical and mental needs. Take a few minutes to
breathe deeply and check in with your body. When in doubt,
• Have a ritual. A routine that you follow at the end of going to bed early can be a positive strategy for resetting
the weekend can help you to calm down. When you take the yourself for the week ahead.
time to plan a mental strategy, those anxious thoughts are less
likely to creep in. Self-care rituals could include meditating, So, the next time you find yourself pacing around as the
reading a book with calming content, taking a bath or listening weekend draws to a close, remind yourself that you can deal
to a playlist of mellow music. Whatever the activity, try to be with it all on Monday morning. You’ve done enough for one
consistent and do it every week at the same time. This helps night. Protect your relaxation time and honour it as much
ILLUSTRATION: NICKY PATON

train your brain to automatically lower your stress levels before as possible. Save Sunday from yourself, for yourself.
they have a chance to spike.
Words: Risa Williams
• Watch your words. Often, the language your internal Risa is a licensed psychotherapist and the author of The Ultimate
voice uses about an upcoming situation can trigger negative Anxiety Toolkit: 25 Tools to Worry Less, Relax More and Boost
emotions. Statements such as, ‘I hate going back to work’ or Your Self-Esteem. You can read more of her self-esteem tips at
‘Work is going to be awful’ and ‘I have so much work to do’, can risawilliams.com.

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Life drawing
Creating an image in your mind of how your future will turn out is natural, but
when the reality doesn’t match up, it can be helpful to let that mental picture go

There are times when you stumble across something – a saying, lot. Trying so hard to orchestrate my planned future has led to
a painting or a film – that speaks with so much clarity, it feels disappointment and I often berate myself for not matching up
personal. This happened to me the other day when I read the to my idealised vision. The ‘What screws us up most…’ quote
quote: ‘What screws us up most in life is the picture in our head made me realise that I’m not as fluid as I imagined myself to
of how it is supposed to be.’ I re-read it a few times. I even said it be. The parameters I set myself, which I once thought were
out loud, reciting each word purposefully, like a warning to my helpful, have turned into self-imposed constraints. And they
younger self, and, in fact, to the me of now – much more mature are damaging. Unwittingly, I have built my own prison.
but still with so much learning to do. It’s true: the map in my It’s true, what can screw us up most is the picture in our
head from 20 years ago of what my future would be looks very head of how things are supposed to be. But at the same time,
different from how it’s actually turned out, and I have wrestled we can’t help but envisage what our futures will be like or
with it, futile as that is. After reading this quote, I knew that try to aim for these visualisations. Setting goals is healthy
I had let the battle take too much of my energy for too long. and natural. Some things take a lot of planning and control
They say the only constant in life is change. I’ve got enough needs to be exercised to give ourselves the best possible
years behind me to know this to be true. It’s also said that the chance of making them happen. The problem comes when
most successful people in life are those who are adaptable. these aims are so fixed that we expect only to create the
It seems obvious that if life is more of a flowing river than a image we chose a long time ago, when in reality the picture
concrete path, a flexible person would suffer less, swimming in front of us is constantly changing.
wherever the water carried them and not exhausting themselves
by trying to stick to a pre-determined route. Change of outlook
There are several things about my life that are missing So, how can we become more adaptable? One way might be to
from the dreamed-up version I pictured for myself. I thought I stop making comparisons. For example, it doesn’t bode well
might have had children. I don’t. It’s not something that pains to start a relationship while comparing a new partner with an
me greatly, but I did assume they would feature somewhere. I old flame. As well as being unfair, we do ourselves a disservice
expected my mum to be around for a lot longer than she was by narrowing our focus and vision. We become blind to what’s
– she died when she was 62. My grandparents had long lives fresh and possibly exciting. And perhaps we might be guilty
and my mother enjoyed visits to her ageing parents, spending of thrusting a square peg into a round hole. But this is exactly
afternoons drinking tea, laughing and talking about the good what we do with our lives when we refer back all the time to the
old days. I assumed I would have this, too – it just seems so perfect picture in our head. That imagined version of yourself is
natural to look after your parents in their old age and to enjoy just like the idolised ex. As long as you keep looking for them
the circle of life. But I won’t see my mother grow old. I thought in others, you’ll always be disappointed. It seems silly that
my family relationships would last forever, but many of them this old plan for my future life, that I created myself, should
are dysfunctional, and my links to many key figures from my make me feel so much of a failure. I can see clearly that
past have been severed. People who I thought would always be comparing a dreamed-up version of events to an actual life
in the picture are no longer visible. As you can tell, I assumed a full of unforeseen pitfalls is illogical and really rather

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 ludicrous. Yet I, and others, still do it, protesting: ‘My life wasn’t MOVING IMAGE
supposed to look this’ or ‘This wasn’t what I planned’.
But what if we could change the plan? Last month, an agent How to embrace the life you didn’t plan
gave me constructive criticism about a novel I’m writing,
suggesting I introduce more characters. I’d been dreading this
Herculean task, as having to weave new people into a well- • Try to see things the way they really are
established story is complicated. But when I sat down to start and not how you wish them to be. When you
work on a fresh draft, something obvious dawned on me – can do this, you have a better chance of being
I had written the story and I could change the narrative. It able to change them.
isn’t a rigid piece of text where new characters have to fit
around an unchanging plot – it’s a malleable story. • Plan for the future and visualise achieving
It’s the same with life. We are the artists who drew the picture your goals, but don’t let the images dictate
of how we imagined it to be. Maybe we need to see the picture as life, or make you feel a failure if you aren’t
a starting point, with a softly drawn outline of what the finished able to live up to them.
piece might look like. We could paint with a freer hand and not
hold our brushes so rigidly. After all, colours have the potential • Accept that most things can’t be planned
to run, smudge, drip or overlap. If we need to, we can paint over for. Many moments, including those that leave
everything and start again. We can be open to all eventualities. lasting impressions, won’t be the ones you
It’s impossible not to visualise your future. When we talk thought about in advance.
about anything, we see it in our mind, whether it’s a chair, a
country or our future. It’s just the way many of us are made. • Learn to differentiate between what you
Every artist starts with a sketch: dressmakers, designers, can and can’t control. Often, the only thing
painters and writers. And these are important and humble you can influence is the response you have to
beginnings to what might turn into masterpieces. They’re an events and situations. That’s your power.
essential first step. But let’s not become slaves to the sketches, as
this would be to give them more power than they deserve. • Try not to be devastated when life doesn’t
ILLUSTRATIONS: MAGGIE STEPHENSON

I finally understand that my visualisation of what I’d like go to plan. Expect the unexpected and accept
my life to be is only a blueprint, not the finished model, because, it. The only constant in life is change.
in reality, anything can happen – and it usually does. And this
is no bad thing, it’s what’s great about the future. We can’t • Take comfort in the fact that anything can
predict it. My mistake was to see life as a colour-by-numbers happen. When you consider this reality, you
canvas, when really it’s the opposite – I need to treat life as the might think of bad scenarios, but this goes for
abstract work in progress that it is. the good stuff, too. Life is full of surprises and
some of them will be wonderful.
Words: Kiran Sidhu

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67
 Confidence trick
Self-belief, or the lack of it, plays a big role in many people’s lives. But thinking
about it in a fresh way could be the answer to harnessing its power

You’re at a conference. Hundreds of strangers in smart suits. bridge to the future. At a neuroscientific level, it’s a combination
Important people, chattering over cups of coffee. Networking. of thoughts and physiological arousal, Ian explains. One part of
Do you keep still and hope your plain white shirt will help you the equation is the ‘expectancy belief’ that you can or can’t do
blend in with the minimalist surroundings? Do you hide in the something (such as stick to a training schedule), the other is the
toilets? Do you stand awkwardly on the edge of a group and ‘outcome belief’ that the anticipated outcome will or won’t
say nothing, berating yourself for not having more confidence? happen (that you’ll run a marathon, for example). Together,
Maybe this feeling is familiar from other times in your life. these thoughts create different psychological states. For
Perhaps it’s made you decline the opportunity to give a speech instance, if someone believes they can’t do something and that
or presentation, prevented you from going for a promotion or the desired result won’t happen, it produces a feeling of apathy.
stopped you asking someone out on a date. At the other end of the spectrum, the full whammy, as Ian calls
It’s common to feel that confidence is needed to do all these it, is when someone believes both that they can do something
things and be successful. And, often, it might seem as though and that the anticipated outcome will happen. This sets in
more self-belief is the goal and that something has to be done motion a fascinating chain of events in the brain. Firstly, it
to get it. But what if this trait isn’t what you think it is? Broadly increases the neurotransmitter dopamine. This improves
defined, confidence is the quality of being certain of one’s mood and reduces anxiety, which enhances motivation and
abilities. But it’s more than that, according to Ian Robertson, performance, increasing the chance of success. ‘The brain works
clinical psychologist, neuroscientist and emeritus professor in such a way that if you believe you can do something, it will
at Trinity College Dublin, and co-director of the Global Brain respond to that anticipated success in the same way as it does
Health Institute. He says it is linked to a certain action and to actual success,’ says Ian. ‘Believing you can do something
the belief in how well that action will turn out: ‘Confidence is stimulates the feel-good activity in the brain, and you’re more
essentially a belief about the future, a belief that you can do likely to achieve that thing because your mood is lifted.’
something and that the outcome you anticipate will happen.’ A common illusion is that failure undermines confidence.
In other words, the ability to envisage something that does But Ian says this doesn’t have to be the case. While hopes for
not yet exist and to work in a motivated way to achieve that success have a strong psychological association with fears of
thing. His favourite example is US President John F Kennedy’s failure, it’s how a person thinks about the latter that is the key.
statement in 1961 that ‘by the end of the decade we will put a If they think it is attached to their self-esteem and ego, their
man on the Moon’. On 20 July 1969, the US did just that, with confidence will be fragile, says Ian: ‘Having a positive attitude
Neil Armstrong taking one giant leap for mankind. to failure, looking at what you can learn from these moments
But Ian, whose new book, How Confidence Works, explores the rather than seeing them as a threat to your ego, can help you
science of self-belief, points out that confidence is not optimism overcome setbacks and build confidence.’
(the belief that things will turn out okay) or self-esteem (that’s This is why it’s possible to be both confident and anxious.
ego, the belief about yourself) or hope (the aspiration that things ‘There is the illusion that people who behave confidently
will turn out better). What it does is empower action. It’s a don’t experience self-doubt. But confidence is a set of habits

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 of thought, speech and actions. The notion that you have to This is why a person can feel confident one day and not the
feel right first before taking action is an illusion.’ He says this next, have a sense of suddenly losing confidence, or feel self-
can be mastered by taking incremental steps towards a bigger assured about some actions and not others. ‘It all comes down
goal. The key is being willing to take the first step. to what you’re thinking and feeling in any moment, and that’s
Sales and mindset coach Claire Sewell, who divides her time changeable,’ says Claire. If people are able to see through this
between New Zealand and the UK, says there is an even bigger illusion, the benefits are huge, she adds, with the big one being
and more powerful illusion at play. Claire, who is a practitioner that someone can still take action despite not feeling confident,
of the three principles, or inside-out understanding, of how life because they know that it’s always there in the background. In
works, says the mind tricks people into thinking the quality of other words, feeling confident is not a prerequisite for success or
their life is based on the quality of their emotions, which means working towards your goals. And, according to Claire, knowing
they look outwards for good feelings, including confidence: that it can’t be sabotaged or lost is empowering: ‘It’s a constant,
‘We’ve been taught to think that things, people or situations give it’s innate, always there inside us.’
us a feeling. Just look at marketing – this product makes you It’s also not a matter of trying to get more confidence because,
feel great. But it’s a hamster wheel and we can get caught in it. as Claire says, you already have enough. ‘If we can accept
It can look like that red lipstick makes me more confident, but that confidence is innate, we can notice our thinking and the
there will also be times when it doesn’t make me feel confident.’ difference our thoughts make to how we feel. We need to look
So, what’s going on? In Claire’s view, the illusion is that within to see through the illusion. If we can recognise our
confidence comes from outside yourself and that it’s a temporary innate, pure potential, our confidence will rarely be veiled by
state of mind. ‘That’s not the case,’ she says, insisting that our thinking, because we will know where it really comes from.’
confidence is part of a person’s innate being. What happens, Understanding confidence and its illusions can change your
ILLUSTRATIONS: NICOLA FERRARESE

however, is that anxious thinking sometimes gets in its way. ‘I’m everyday behaviour. It might even change your life. Maybe you’ll
a confident walker, [for example],’ she says, ‘but if I’m crossing give that speech (see page 86) or go for that promotion. Who
a plank between two buildings, I might have some worried knows, you might even ask that person you like out on a date.
thoughts about that, [including] “what if I trip or fall?” That can
lead to a feeling of insecurity, which, in turn, leads to the belief Words: Katrina Megget
I must lack confidence. But all that’s happening is it’s being
veiled by my thoughts. Confidence is like the sun behind the To find out more about Claire’s approach, go to swellcoach.co.uk; to
clouds – it might sometimes be obscured, but it’s always there.’ hear more of Ian’s thoughts, visit ianrobertson.org.

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LOOK BEYOND THE ILLUSION
Here are a few of the myths about confidence that might HOW TO TAP INTO
hold you back, and the truths you need to bust them YOUR INNATE
CONFIDENCE
Myth: It is derived from outside of yourself, from external things,
people and circumstances.
• Make notes. Use journalling
to explore the underlying
Reality: It’s innate. It’s always in there, regardless of what’s going
insecure thoughts that
on outside, even if you don’t always feel it.
hide your confidence, by
writing about times in
Myth: Confidence is essential if you’re to take action and achieve
your life when you have
goals or be successful or worthy.
felt self-assured.
Reality: Ambitions and targets can be pursued without an overt
feeling of self-belief. • Take baby steps. Set
yourself easily achievable
Myth: Getting more is essential. goals as you slowly work
Reality: That’s the insecurity talking. You are enough. towards an end target.

Myth: It’s temporary and can be lost or sabotaged.

• Reframe failure. Ask what
you can learn from setbacks.
Reality: Insecure thoughts temporarily cloud it from view, but it’s always there.
• Ground yourself in your
Myth: Failure is the enemy. core values. Following your
Reality: Setbacks offer opportunities to learn, which, in turn, can help principles will help you
reduce self-doubt and bring that innate confidence back into view. remove self-doubt.
• Fake it till you make it.
Take action in spite of any
anxiety and insecurities.

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 CREATIVITY

‘Inspiration is something that tends to

capture you rather than you capture it’
Joan Armatrading
 Lives less ordinary
A remarkable circle of artists, writers and intellectuals, the Bloomsbury Group were
ahead of their time in many ways. Here, we take a closer look at their legacy

In a tranquil part of rural East Sussex in the UK, just outside a Also among them were Vanessa’s sister, writer Virginia Woolf,
town called Lewes, is a house like no other. Every door, every her brother-in-law, political theorist and author Leonard Woolf,
surface, every nook, hook and cranny is decorated. Beautiful economist John Maynard Keynes, biographer Lytton Strachey,
rugs stretch across the wooden floors. Light dances through artist Dora Carrington and art critic and historian Roger Fry.
stained glass and splashes in a puddle of colour on the landing. PHOTOGRAPHS: CHARLESTON HOUSE – PENELOPE FEWSTER
Throws and cushions, on chairs, sofas and beds, promise Home-made home
comfort. Family photographs and children’s drawings curl and Much of what can be seen at the house was painted, drawn,
yellow on the mantlepiece. On a side table, a bowl of wine- designed, stitched, knitted or written by a member of the
bottle corks, a lasting memento of merriment. On, or leaning group, with each piece giving an insight into, or standing as
against the walls (which are black and hand-decorated with grey an expression of, their views, values and lifestyle, in the truest
chevrons in the dining room and a work of art in themselves), sense of the word. A cabinet in one of their studios, for example,
are exuberant paintings of people, plants, pets and places. displays the Famous Women Dinner Service, a collection
This quirky house, Charleston by name, presents an image of 50 plates painted by Vanessa and Duncan, which celebrates
of such domesticity that it’s hard to reconcile it with the high-achieving, independent women such as George Eliot,
unconventional lives of its residents: artist Vanessa Bell, her Murasaki, the Queen of Sheba, Elizabeth I and others like
lover – painter Duncan Grant – and his lover, the writer David them who carved their own paths in life.
Garnett. The three were central figures in the free-thinking, It was 1905 when they first started meeting in the central
free-living – and free-loving – group of intellectuals that London home of Vanessa and Virginia, in Bloomsbury (hence
became known as the Bloomsbury Group (or Bloomsbury Set). the group’s name). And for the next 30 years or so, they would

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 assemble regularly to discuss their work, and exchange collectively and individually represented: ‘They were
ideas not only on art, but also on the social mores of the pioneering, radical thinkers, who made a huge contribution
day, of which they thoroughly disapproved. to politics, literature, modern art and design. They were so
Vanessa, Duncan and David moved to Charleston in 1916, so fluid and nimble, and nearly a century ahead of their time.
that the men, both of whom were conscientious objectors It both baffles and saddens me to know that some people view
to military service, could work on a farm and thus avoid them as symbols of some kind of tepid, louche bohemianism.
conscription and having to fight in World War One. That’s They led such richly creative and productive lives, and I don’t
when the house became the centre of their social lives. It was, mean that only in a literal, artistic sense. Their entire attitude
said Vanessa, a place where they could ‘eradicate politeness’ and was visionary, the way they lived almost an intellectual
‘get to the point of calling each other prigs and adulterers…’ experiment. You can see that throughout Charleston. When
Dorothy Parker, the poet, writer and satirist, allegedly said we opened our new galleries and restored barn in 2018, it was
that the group ‘lived in squares [among them Gordon, Tavistock with the intention of capturing this spirit. We didn’t want to
and Fitzroy Squares in London], painted in circles and loved in be a museum or a homage to the past. Charleston’s creative life
triangles’. This is clever, but in some ways inaccurate, because continues. We want it to inspire others, as it inspired them.’
the reality is that no aspect of their natures – neither their
talents, spirits, nor their love lives – could be confined. Trailblazers
PHOTOGRAPHS: CHARLESTON HOUSE – LEE ROBBINS

The connections between them all were multi-layered – The key figures of the group were absolutely at the forefront
cerebral, artistic, political, familial, emotional and romantic, of their fields. John Maynard Keynes remains one of the most
sometimes complicatedly so. They were friends, they were important economists, his General Theory of Employment,
lovers, they were parents, they were couples. They were gay, Interest and Money still considered one of the most influential
they were straight, they were bisexual. In one of the most economics books in history. Roger Fry founded the Omega
extraordinary twists of Bloomsbury life, Angelica, the daughter Workshops arts company because he wanted to blur the division
of Vanessa and Duncan, married her father’s lover, David. The between the fine and decorative arts. He instigated a novel way
group came together to live and love, to experiment and create of compelling customers to buy what they loved, rather than
and, above all, to ignore boundaries. what they thought had kudos, by ensuring that all the work was
Darren Clarke, head of collections, research and exhibitions produced anonymously and signed only with an omega – Ω –
at the Charleston Trust, and an impassioned expert on the last letter of the Greek alphabet, which is thought to have
the group, says this is central to understanding what they been intended to suggest the last word in design. The painter

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 Vanessa was a central player in 20th-century art, her work using been in every way all that anyone could be. I don’t think two
radical colour and abstraction. people could have been happier till this terrible disease came.
And then there was Virginia, one of Britain’s greatest writers, I can’t fight any longer. I know I am spoiling your life, that
whose stream-of-consciousness narratives helped to define without me you could work…’
the modernist movement and who remains an influence today. So, in the end, Virginia’s life came down to this, her last
Mrs Dalloway, published in 1925, gave an insight into the minds act an expression of two of the basic fundaments of human
of a woman in menopause and a suicidal solider living with existence – love and suffering. Dora Carrington also took her
post-traumatic stress disorder – subjects that even today aren’t own life. Unable to contemplate carrying on without Lytton
properly addressed. Orlando, published in 1928, was dedicated Strachey – quite possibly the love of her life, despite the fact
to her lover, Vita Sackville-West, and traces the life of a man that he was gay and in love with her husband, Ralph Partridge –
who becomes a woman. She survives for 300 years, recounting she shot herself within a few weeks of his death from cancer.
the lot of women through the centuries while trying to reclaim What does the Charleston Trust’s Darren consider to be their
the assets that were sequestered from her after she woke up as a legacy? ‘Oh, my goodness, where to start? They have so much PHOTOGRAPHS: CHARLESTON TRUST – ROGER FRY, PICRYL.COM
woman. It was, says author Jeanette Winterson, a feminist book to teach us, about life, love, arts, politics, individualism. They
that ‘was far ahead of its time in terms of gender politics and lived in such an honest way – by which I mean they were true to
gender progress. It exploded all the stereotypes… and smashed themselves and their ideals. There was such a strong element of
up literary categories. Virginia started the postmodernist choice in the way they conducted themselves. They stood up for
fashion for mixing up fact and fiction, history and invention.’ what they believed. It wasn’t easy to be a pacifist, yet they were;
Virginia’s death was no less remarkable than her life. In the it wasn’t easy to be queer, yet they were. They embodied wide-
1940s, she fell into another devastating depression and, fearing open liberalism. Of course, there were consequences – not all of
she would never recover, filled her coat pockets with stones them good. Angelica – Vanessa’s daughter – struggled to come
and walked resolutely into the River Ouse at Lewes. The note to terms with her complex upbringing and viewed her heritage
she left for her husband Leonard was the saddest and most as both a blessing and a curse. [But] the various members
beautiful farewell: ‘I feel certain I am going mad again. I feel we were architects of economic policy, modern literature, design,
can’t go through another of those terrible times. And I shan’t modern art… Their contribution is colossal.’
recover this time… So I am doing what seems the best thing to
do. You have given me the greatest possible happiness. You have Words: Xenia Taliotis

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THE BLOOMSBURY GROUP

Virginia Woolf (1882–1941) Leonard Woolf (1880-1969) Vanessa Bell (1879-1961)

One of the greatest writers of the 20th Virginia’s beloved husband was an author, A radical modernist painter and the
century. Her books, which include Mrs publisher and political theorist. He and older sister of Virginia, Vanessa was an
Dalloway, A Room of One’s Own and Virginia set up the Hogarth Press in 1917 important figure in the development
Orlando, were ground-breaking, paving and published works by TS Eliot and of 20th-century art. Her portraiture is
the way for modernist literature. EM Forster, as well as by Virginia. particularly interesting.

Clive Bell (1881-1964) Duncan Grant (1885-1978) John Maynard Keynes (1883-1946)
Art critic and husband of Vanessa, Clive Duncan’s exquisite paintings, textiles and One of the most significant economists
helped to popularise post-impressionist pottery have lost none of their verve, in history, whose ideas became the
art in England, and came up with a modernism or appeal. He was intimately benchmark for future economic
new art theory – that of significant and professionally involved with Vanessa thought. His theories changed the
form, which described how configuring for more than 50 years, and the two economic policies of almost all capitalist
forms, colours and lines in a particular moved into Charleston together. His work governments from the late 1930s and
way could move human emotions. can be seen throughout the house. continue to play a role today.

To find out more about the Bloomsbury Group and Charleston House, visit Charleston.org.uk. This autumn, Charleston is also recreating
Duncan Grant’s very first solo exhibition, which opened just over a century ago in Old Bond Street, London. Presented at the artist’s
Sussex home, the exhibition, Duncan Grant: 1920, runs until 13 March 2022. See the website for more details.

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 Untangling
the truth
Knitting is being touted
everywhere as a key to relaxation
and meditation – but that’s not
always how it feels when you’re
up to your elbows in a mess of
woolly knots. Is the craft really
all it’s cracked up to be?

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 Knitting has been booming in recent years, particularly since inch or two longer than its partner – but the rest of the cardigan
the Covid-19 pandemic began, with countless people all over came out fine. Soon, I didn’t have to think about my tension at
the world picking up the old sticks and string to make unique all, and the knitting started to flow.
creations and relax while doing so. You can hardly move around That’s when it all changed for me. Today, not only do I always
the internet without finding evidence of this hobby’s serotonin- have at least one project on the go, but I also won’t leave home
boosting and meditative benefits, or pictures of Olympic diver without my knitting. I’ll have something on my needles for each
Tom Daley with his top off and needles out. So you’d be forgiven of the ways knitting can help my mental health: something
for thinking that all you need to do is order one of those kits easy, what I call TV knitting, that lets my hands move without
with soft, chunky wool in a lovely pastel shade and, before you my brain getting too involved; something rhythmic, that is
know it, you’ll be sitting in the lotus position, in a beam of distracting but lets my thoughts flow freely; and something
sunlight, covered in a beautiful blanket you’ve crafted yourself. involved, either following a tricky pattern or learning a new
But the truth is, for most people learning to knit for the first skill, that exercises my mind and gives me a sense of growth.
time, the reality might not be quite like that. For me, it’s all the My point is that if I can do it, you can too. It might not be
things they say it is: the rhythmic motion, the softness of the relaxing at first, but if you persevere, you will find your way to
yarn and the space my arms create in front of me are all all those lovely benefits you’ve read about. If you really want
soothing and relaxing, while learning new skills stimulates to knit, just go for it, and don’t ever give up.
my brain, and finishing a project gives me a profound sense
of accomplishment. I feel empowered by having this creative Words: Christine Boggis
practice in my life, and a simple stitch pattern is the perfect Christine is the author of Knitted Shawls: 25 Relaxing Wraps, Cowls
accompaniment to watching TV or just quietly letting thoughts and Shawls, a workbook that takes you from your first slipknot to
meander around my head. I also love to give my loved ones complex stitches, with a shawl, wrap or cowl to make for each new
handcrafted presents that show them how much they mean to technique. She’s also written JOMO Knits: 21 Projects to Celebrate
me. But that’s because I’ve been knitting for more than 20 years. the Joy of Missing Out and is the editor of monthly magazine
When my granny first taught me how to do it, it wasn’t like Knitting. Both her books are published by GMC Publications.
that at all. I picked out a lovely pink yarn and was excited to be
making something for one of my dolls or teddies, or maybe even
myself. I expected the fabric to flow from my needles the way it
did from Granny’s. Instead, I found myself with a horrid mass
of knots twisted around one needle, with stitches so tight, I TOP TIPS FOR NEW KNITTERS
couldn’t even get the other one into them. The yarn didn’t even
feel soft any more, it felt like a horrible piece of rough string. • Pick a small project, like a cowl or a hat – scarves
And I’d put so much effort into it! I felt completely demotivated, can take so long, you might become discouraged.
and like I would never be able to master the craft. • Choose a yarn you love the feel of.
But over the years, I kept wishing that I could knit, and it was • Don’t be afraid to ignore the recommended
as a teenager that I had another stab at it. It was the grunge era needle size: if you’re knitting too tightly, go up a
ILLUSTRATIONS: CLAIRE VAN HEUKELOM

and messy, baggy black cardigans were the thing to wear, so I size; if you’re too loose, go down a size.
bought a giant ball of yarn and set to it. The back had too many • If you’re struggling with a book, try a YouTube
stitches for me to contemplate, so I started with a sleeve. This tutorial to see knitting live in action; if you’re
time, I knitted as loosely as I could. I had to think about every stressed out by YouTube, try learning from a book.
stitch, forcing myself not to pull too tightly. It was not relaxing! • If it all goes wrong, don’t worry! Simply unravel
Then, somewhere along the line, as I spent evenings and and start again. Don’t forget, with knitting, as with
weekends sitting in my bedroom, listening to JRR Tolkien’s any meditative activity, it’s all about the journey.
The Hobbit on cassette tapes and concentrating hard on my
knitting, I found my tension. That first sleeve hung limply, an

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 ‘The garden has taught me to live, to
appreciate the times when things are
fallow and when they’re not’
JAMAICA KINCAID

To everything there is a season

Productivity is often prized above all else, but there is value in being creatively fallow

You stand, surrounded by your land, the soil you’ve turned and being generated by empty soil. And though many farmers are
ploughed. The earth’s been fed and watered, received sunshine now finding alternative and sustainable means of land-based
and rain, and prayers for a good harvest. And yet it doesn’t revenues, for a long time they were compelled to keep planting
matter how many offerings you’ve made to the gods of creativity crops on the same patch of earth to earn enough to live.
– nothing has grown. Nothing of value has been produced.
If you’re an artist, musician, writer or in any other way led Natural part of creative life
by a creative force, you might have experienced at least one But left-alone land is part of the process of growth, not an
arid spell in your life, a time when you were unable to produce inconvenience to be waited out, and the fallow period is just
the work you love. It might have been because of external as essential to a healthy creative life. Like our planet, we need
circumstances or for no apparent reason at all. Whatever times of recuperation. Viewing creativity as based entirely on
the cause of a drought, seeing your fertile soil turn to dust productivity is missing the point. Dormant times might appear
is common to many, and both struggling and famous artists frustrating, but they’re a vital link in the chain.
have felt despair at the onset of the dry season. The earth is sacred and precious. It needs tending to and
‘So completely has a whole year passed, with scarcely the caring for. Treating our planet as a one-way production line
fruits of a month. — O Sorrow and Shame… I have done has proven unsustainable. And treating our creativity the
nothing!’ lamented the poet Samuel Taylor Coleridge in 1804. same way will have the same results. As Julia Cameron writes
In a similar position, you might dread the inevitable question: in her book, The Artist’s Way: ‘Listening to the siren song of
‘What are you working on at the moment?’ It’s an enquiry that more, we are deaf to the still small voice waiting in our soul
ascribes an innate worth to productivity, and it’s embarrassing to whisper, “You’re enough”’.
if the answer is ‘Nothing’. It seems there’s no point being
creative if you haven’t always got something to show for it. Getting past self-doubt
Yet there’s another perspective to be had on the barren spell. The imposed fallow can feel frustrating. Sometimes, the
Let’s start by rising above the land, and getting a bird’s-eye pressure of the pen or the paintbrush in hand stills production
view of the acreage below. Perhaps it will be possible to see before it’s started – a process often known as writer’s or artist’s
that rather than cause for despair, your empty fields are in fact block. At other times, the more material demands of life get in
a necessary part of the process. In fact, the land that grows the way. In either case, if you’re unable to make your art, you
nothing represents a time of necessary rest that treats each might start questioning whether you’re really destined to be
creative life with the respect and care it deserves. creative at all. That voice of self-doubt might be made all the
louder by the opinions of others. Author Philip Pullman, for
Benefits of fallow times example, once claimed: ‘Writer’s block is a condition that affects
Fallowing is a traditional agricultural method used by farmers, amateurs and people who aren’t serious about writing.’
whereby an area of land is left unsown for a season or more. Others have regarded the fallow period as an indulgence,
Nothing is planted on the earth, which enables it to regain or even an avoidance tactic. In his memoir, On Writing, the
its nutrients and biodiversity, allowing pests and diseases to super-prolific Stephen King wonders, of authors who produced
be dealt with naturally. In the long term, this keeps the land very few books in their lifetimes: ‘What did they do the rest
abundant and alive, because it hasn’t been over-farmed. of their time? Knit afghans? Organise church bazaars?’ He
In more recent times, however, the agricultural fallow period adds: ‘If God gives you something you can do, why in God’s
has come to be seen as economically unviable, with no income name wouldn’t you do it?’ Intentional or not, the views suggest

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 EMBRACE THE EMPTINESS
that you ought to dedicate your life, if not your entire soul,
to being creatively productive. Recognise that it’s not always under your control.
However, while creative workaholism might produce short- Forcing yourself to be constantly productive can
term rewards, it doesn’t always serve in the long run, especially lead to depletion. You can’t regulate how long your
if you’re constantly harvesting work that doesn’t come from land will need to remain dormant, so take the long
the heart. In fact, if you’re doing it with little joy, and you feel view. Accept that now is not the time for production
a disconnect between yourself and everything you produce, and that extended time out needn’t spell the end
you might come to realise that a forced passion is just another of your career or creativity. Take inspiration from
route to impoverished soil. Everyone is different, and it can be those who returned from fallow periods with their
useful to remember that those who can dedicate themselves to greatest works yet (see opposite page).
endless production without any inner backlash –as King seems
able to – are the outliers, not the norm. Acknowledge that you’re always creating, even
It might be that you see yourself as the farmer of your land, if you’re not producing. Allow time for reflection.
in control of the crops you yield. However, in reality, you’re not Stimulate yourself by embracing new experiences,
the farmer – you’re the land itself. Most people both fall into, whatever they might be – everything has potential
and require, non-productive times to achieve the rich inner life to inspire. Also, absorb other people’s creative
that, ultimately, gives them the greatest harvests. And if you output. Books, films, art, music… They will feed
don’t leave your land fallow, it will become fallow regardless, as you, even if they’re not entirely to your taste.
anyone who’s experienced creative burnout will know too well.
Stop comparing yourself with others. The way
An opportunity to explore creativity works in each person is different, so don’t
Whenever it comes, and however long it lasts, it’s essential compare your time out with anyone else’s. Your
that a fallow period is not only acknowledged, but accepted, process is for you primarily, so embrace it when it
and perhaps even embraced (see panel, right). Just as fallow comes. It’s part and parcel of the creative life.
land often becomes repopulated by wildlife, a creatively fallow
period can open you up to sources of inspiration that feed Try something totally different. If creating is your
your creativity. And if you’re stuck in an unhelpful cycle, then job, experiment with a new form in your spare time.
extended time out could give you perspective on your chosen Broaden your definition of creativity; think cooking
ILLUSTRATIONS: AMY LEONARD

field. Perhaps you’ll explore an entirely new path – creativity or home decoration, perhaps. Choose an outlet
can take many different forms. that’s all passion and no pressure – crafting if you’re
Empty land is also symbolic of a time for reflection. a writer, poetry if you’re an artist, for example.
Regardless of what comes out of it, every mind needs a Then you can embrace both the sunny periods
wilderness in which to roam now and then. of growth and the fallow times when they occur.

Words: Stephanie Lam

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FAMOUSLY FALLOW
Virginia Woolf Kate Bush
Finding herself unable to write her third novel, Jacob’s Room, In 1994, after a string of bestselling albums and singles, the
after the publication of her short stories in 1921 received a singer chose an extended fallow period that continues to this
lukewarm reception, the author confided in her diary: ‘I’m a day, punctuated by occasional work such as her 2005 critically
failure as a writer. I’m out of fashion: old: shan’t do any better…’ acclaimed album Ariel and her 2014 multimedia performance,
Yet this fallow period saw the hugely influential writer come Before the Dawn. Her insistence on treading her own path,
to the conclusion that ‘the only prescription for me is to have a resisting the lure of constant production and social-media
thousand interests’. She went on to publish her classic modernist maintenance, has, ironically, ensured her relevance in a
novels Mrs Dalloway, To the Lighthouse and Orlando. constantly shifting musical landscape.

Georgia O’Keeffe Marian Keyes

Already famous for her large-scale depictions of flowers, in After the death of her father in 2018, the prolific author
the 1930s the American artist experienced a series of nervous found herself blocked while trying to write a new novel.
breakdowns and produced no work for several years. During ‘It was like getting a dead arm to the brain,’ she told Irish
this time, she moved to Ghost Ranch in New Mexico and she news site Echo Live in 2020. ‘I couldn’t access the feelings
emerged from her creatively fallow period with a blast, painting I needed in order to write it properly.’ Her subsequent book,
desert scenes from her home. Summer Days (1936) later became Grown Ups, became a bestseller, described by the i newspaper
one of her most well-known works. as ‘her most ambitious... most delightful’ work yet.

Ludwig van Beethoven

Between 1815 and 1819, the composer’s output dropped
away, possibly because of ill-health and family problems, which
included a protracted legal case. Yet when he returned – during
an era known as his ‘late period’, he produced some of his
greatest pieces, including Symphony No. 9, with its popular
choral finale known as Ode to Joy, based on the poem of the
same name by Friedrich Schiller.

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 Look who’s talking
So, you’ve got to address people in public. Don’t panic! Here’s some advice on how to make
writing and giving a speech a more enjoyable, less nerve-racking experience

Politicians, managers and clerics speak in front of an audience or business presentation. When practising your speech, always
on a regular basis and, for some, it becomes second nature. give those first few minutes the most emphasis. Have you done
But for people who don’t need to give speeches as part of their enough to capture people’s imaginations and carry them along
everyday life, it can be a daunting prospect when called upon to with you as you get into your flow?
do so. It might be a toast at a wedding, an anniversary party or Lawrence Bernstein founded his London business, Great
a family event, delivering a eulogy at a funeral or giving a talk Speech Writing, after helping a friend to compose his best
at a community group, social or sports club. Even if you’re not man’s speech in the pub. Now he helps people draft all kinds
invited to stand up and say a few words, you might be asked to of speeches for all types of occasions. These include everything
help a friend or a colleague who has to make a speech and is from weddings, engagements, birthdays, anniversaries, bar
struggling to find the right things to say. mitzvahs and funerals to corporate events, retirements,
There’s an art to writing an engaging speech and if you get graduation ceremonies and presentations at clubs, societies
it right, it can be rewarding, bringing smiles, laughter or a tear and community groups.
to the eyes of your audience, moving them to take action, or Lawrence works with people preparing to speak at personal
enhancing their understanding of a subject or person. And or family events who might never have given a speech before,
there’s nothing quite like that appreciative round of applause as well as famous faces for whom public speaking might be
when your words hit home. On the other hand, nobody likes more familiar. He says one of the first things to consider when
sitting through a long, boring speech. So, how do you go about writing a speech is how it will be listened to. Is the audience
getting it right, striking a good balance and gauging how long going to sit through it in its entirety – such as a TED Talk or an
a speech should be? after-dinner or wedding speech – or could it be reported in the
Some of the best speeches begin with a hook. Those opening media or on social media, with small snippets or soundbites
lines and the way they’re delivered set the tone and flow for lifted from it? Will it be given publicly, to a live audience, or will
how well a speech is going to pan out. Making an audience feel it be recorded and available to view later, online?
they’re about to suffer death by PowerPoint, or reeling off a ‘If your audience is going to sit and listen to the entire speech,
long rambling list of the topics you’re going to cover, will send you know they’re going to hear the whole story or punchline,’
everyone to sleep before you’ve even started. Instead, consider he explains. ‘But if it’s something where a soundbite could be
opening with a question, joke, fact or anecdote, to catch people’s taken and reported in the press or on social media, you have
attention and get them thinking. Make it relevant to the speech to think about how those words might sound.’
you’re about to deliver, and always remember your context. The It means that public and private speakers might use different
opening to a celebratory anniversary or retirement speech will levels of ambiguity, and speech-writers have to consider how
obviously need to set a different tone to the opening of a eulogy extracts of their speech could sound if taken out of context. For

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 example, could a cheeky story or joke that might get a laugh but let the quality of what you’re saying lead the length. And
out of a live audience be misinterpreted if part of it was posted when timing your speech prior to delivering it, make sure
on Twitter or YouTube? you’re reading it back to yourself at a regular pace, to keep
The key to writing a good speech is always to think of people’s attention – don’t speak extra slowly to elongate a short
your audience and consider your aim, says Lawrence. Are you speech, or hurry along to cram in as many words as possible.
trying to entertain or educate? Do you want them to enjoy Professional-level public speaking, such as giving a speech at
themselves or recall happy memories? Making a speech is a business function or university, can last much longer as you
all about what you can give to your audience – not what you might have a lot of information to deliver.
can prove to yourself. ‘Instead of thinking about how much Good speech-writers also keep their writing clear and concise,
knowledge or how many stories or anecdotes you can squeeze using short sentences to deliver their points or punchlines.
in, put yourself in the audience and think about who you are For most speeches, a conversational tone is appropriate, and
speaking to and what you want them to be feeling,’ he says, you might decide to work in chronological order if your subject
adding that the best speech-writers always consider relevance, matter naturally flows forward or tells a story.
clarity and empathy. Will your audience be interested and Finally, the best speeches have a good ending. Think about
engaged with what you have to say? Is the information you’re how you’re going to draw things to a conclusion rather than
giving them easy to understand? And how might your words just tapering off or fading away. You might finish by reiterating
make them feel? Can you carry them along with you, inspiring a couple of key points, delivering a punchline or telling a brief
tears or laughter where appropriate? ‘What do you want people story that draws everything together. Think about how you
to remember?’ asks Lawrence. ‘The best speeches relate to the want your audience to feel when they get up out of their seats.
ILLUSTRATIONS: MAGDA AZAB

audience on an emotional level.’ Go back to your aims when you started writing your speech.
Length is another thing that people often puzzle over when Have you given them the information they need, solved a
writing a speech. How long should you speak for? Too long problem for them or entertained them? If you’ve met your aims
and you risk your audience losing interest – too short and you and had fun along the way, the chances are your speech will be
might never grab their interest in the first place. A general rule a success and you’ll receive a satisfying round of applause.
of thumb is to aim for a speech at a private gathering – such as a
wedding toast or retirement party – to last around 10 minutes, Words: Jade Beecroft

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TOP TIPS FOR WRITING A BRILLIANT SPEECH
Who’s your audience? Research your Professional or public speeches might Don’t try to cover too much. Remember,
audience in advance and think about need to be longer if there is a lot of the human brain is only designed to
what will be useful and engaging to them. information to get across. Most TED Talks process so much new information at
Allow them to set your tone and give you aim for about 18 minutes, for example. once – so your speech will be most useful
context. Does your gran want to hear if you focus on a couple of key points.
a lewd story? Will your sports club be Highlight your text. Use a marker pen to
interested in a business anecdote? highlight words or sentences you want End things well. Bring your speech to
to emphasise, or places where you might a definite end and think about how you
Start with a hook. Tell a joke or short want to take a pause for laughter or eye want your audience to feel afterwards.
story, ask a question or give a fun fact contact with your audience. It will help Have you fulfilled your aims?
to engage people’s attention. Encourage you when rehearsing your speech.
them to start actively thinking about For more information on Great Speech
what you have to say. Try to stay on topic. Always think about Writing, visit greatspeechwriting.co.uk.
how any stories or anecdotes you tell
Consider length. Aim for around will relate back to your main topic. Don’t
10 minutes for a speech at a private add extra information if it isn’t directly
gathering, spoken at normal speed. relevant to the main theme.

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 What’s in a name?
There’s a fine art to naming fictional characters – and a well-chosen moniker can lend as much
to a good story as the setting, style or dialogue. Here are a few ideas about how to do it

Writing fiction can be a challenging business. Meshing plot to suggest a more sensitive soul, try a name that’s softer on the
with character development, producing natural-sounding tongue, such as Anna Karenina, the eponymous protagonist of
dialogue, conjuring up a vivid setting that will come to life in Leo Tolstoy’s novel, or Jean Valjean, the protagonist in Victor
readers’ minds, exploring relevant themes – the art of creating Hugo’s Les Misérables. And if you want to undermine your
stories is a complex, if rewarding, process. novel’s evil villain and deflate their power, give them a title
It’s also true that the process of writing a novel can take that could have come out of a children’s book, such as Hilly
months, if not years. It’s a slow burn and quick thrills are Holbrook, the racist bully in Kathryn Stockett’s The Help.
hard to come by. Yet there are aspects of the creative journey Do you think you’d never judge someone based on
that can sometimes be achieved in a moment and add pops what they’re called? Then picture a person called Rupert
of colour to that intricately worked piece of art. Naming your Campbell-Black, and see if you can guess any more details
characters is one such pleasure – a joy that can bring a sense about author Jilly Cooper’s anti-hero, star of blockbuster
of rightness to your story. Choosing a perfectly appropriate novels such as Riders, Rivals and Score! What about Lucky
name hits that mental sweet spot. Santangelo? This glamorous, steel-willed heroine was dreamed
So, if you’re writing fiction, how do you decide which name up by the late superstar author, Jackie Collins, who claimed
is right for a particular character? Is there a method by which ‘Lucky is who every woman wants to be’, according to her
famous authors choose theirs? And what makes a perfect daughter Rory Green. Whether true or not, that’s certainly
appellation, anyway? It seems there’s far more to it than sticking exemplified in her character’s name.
a proverbial pin in a board – the labelling of a person in your Assumptions also work if the writer’s decision goes against
story has the power to decide how the reader will view them. It the expected grain, leading the reader to believe that the
will colour the way they expect the narrative to play out, so a fictional character will also in some way be different from the
name that’s at odds with a character’s attitudes and behaviour norm. The protagonist in Eleanor Oliphant is Completely Fine,
might lead the reader to expect that all is not as it seems. Gail Honeyman’s 2017 bestseller, has a conventional first name
and a less conventional surname. It’s the author’s way of telling
Create assumptions us something about Eleanor before we’ve even started reading.
In the real world, assumptions are often made about a person On the other hand, Harry Potter is a deliberately
– their age, class, cultural background – based on what they’re unremarkable moniker, his last name being that of one of
called. That might not be helpful outside of a book, but as a JK Rowling’s neighbours when she was a child. ‘I always liked
writer it’s an excellent tool, and you can use those expectations the name [Potter] so I borrowed it,’ she has said. Yet over the
to help shape how your character will be seen. course of his years at Hogwarts, Harry’s great potential is
Doing just that are no-nonsense heroes of commercial fiction revealed. Look beneath the surface of a seemingly ordinary
who often have a short, to-the-point first name – think Jack person, implies his creator, and you might find someone special.
(Reacher) or Sam (Spade). This needn’t be restricted to men, by In fact, one way to surprise the reader with twists is to lead
the way, but there’s something about those crunchy consonants them, by their own expectations, up the garden path. A hero
that indicates a headstrong, fearless protagonist. If you want called Jack who ends up unhinged – or an evil villain called

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 Felicity Soft… some of the best page-turners hinge their big of someone’s story arc or identity. Like so-called Easter eggs
reveals not only on their plot twists, but on the deception hidden inside a computer program, each unlocked metaphor
engendered by our tendency to assume. gives the reader an insider’s thrill.
Takeaway: Use names to create expectations in the reader Nick Guest, the protagonist of Alan Hollinghurst’s Man
– and then keep them guessing by revealing more layers of Booker Prize-winning novel The Line of Beauty, is often
personality as the story unfurls. acknowledged as referencing Nick Carraway, narrator of
The Great Gatsby, observer of and enabler to the wealthy,
Use rhythm and their inevitable destruction. Guest’s metaphorical
The best-chosen names have a rhythm to them. They roll surname also tells us he’s an outsider, and will never be
off the tongue, giving a hit of pleasure each time they’re read. truly accepted by the people he admires.
There’s no precise formula for success, but one that works is Meanwhile, the eponymous narrator of Susanna Clarke’s
akin to a taste explosion, a delicious combination of syllables 2020 novel, Piranesi, appears at first to be in total harmony
and sounds that is sheer joy to pronounce. with his surroundings. His strange nickname resonates with
Charles Dickens was a master of the rhythmic appellation. romanticism and uncertainty, but also references Italian
Although some of his main characters are more conventional- artist Giovanni Battista Piranesi, who was best known for
sounding – think David Copperfield – he went wild with others. his highly charged, fantastical drawings. Readers who get
The names Wackford Squeers and Uriah Heap are as delightful the reference might work out that this hero’s world might not
in the reading as they must have been in the invention. Any be as fitting for him as it initially appears.
strongly flavoured delicacies must be sparingly used, which is References and metaphors don’t have to be literary or
why Dickens reserves his most outlandish titles for characters intellectual – think of Roald Dahl’s characters, many of which
who make less frequent appearances. Yet even some of his main were given symbolic names that were easy for his young readers
personages – Oliver Twist, Nicholas Nickleby and Amy Dorritt to grasp. What else could Verucca Salt be but a horrible, spoiled
of Little Dorritt – contain a gentle rhythm in their expression. little girl? And the naming of the gun-obsessed Mike Teavee,
Takeaway: If your character is larger than life, try giving also from Charlie and the Chocolate Factory, is an indicaton of
them an appropriately rhythmic, unusual name. Shug Avery, Dahl’s view of modern media at the time he wrote the book.
ILLUSTRATIONS: CAROLINA ALTAVILLA

the flamboyant blues singer in Alice Walker’s classic novel, Takeaway: If you’re struggling to choose a name for a
The Color Purple, is another example. Practise saying the character, try starting with a metaphorical reference, as
names aloud or in your head, until one hits the spot. Suzanne Collins did when writing The Hunger Games (see
the list of five memorable fictional characters, overleaf).
Make it metaphorical It can work as a neat way in, and give readers who get the
A name can have both overt and subtle properties. If setting joke a great sense of satisfaction.
up expectations of personality is its top note, and the rhythm
its texture, then its rich, deep innards come from a metaphor. Turn the page for more tips on finding inspiration and the
This can indicate theme, or reference an initially hidden aspect fascinating stories behind some popular fictional names

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 STUCK FOR INSPIRATION?
Try these resources and tips

• Use websites, such as name-generator.org.uk or

behindthename.com, to inspire you. Some sites will give you
the backstory of names, and suggest personality traits, too.

• Keep a notebook – or a section of your regular notebook

– and use it to scribble any possibles that catch your eye.
Even if you don’t use them this time, they might come in
handy for a future work (Dickens did this, and it worked
successfully for him).

• Try traditional names from the part of the world

that your character – or their parents – come from.
Twist them to add a bit of interest.

• Don’t get bogged down in perfectionism. You can

always change a name later, especially if you write
on a computer, where ‘find and replace’ is your friend.

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FIVE MEMORABLE FICTIONAL CHARACTERS –
AND THE STORIES BEHIND THEIR NAMES

Heathcliff the character’s pomposity – he’s notably unlike the Greek hero
The brooding, passionate anti-hero of Emily Brontë’s great Hercules – and yet a hero he undoubtedly is. The very otherness
classic, Wuthering Heights, is named after a dead child and of his name is a disguise, the soft syllables leading murderers to
doesn’t have a surname. Heathcliff is both out of place and at believe, mistakenly, that this funny little man is no threat at all.
one with the wild West Yorkshire moors where he was raised
and nowhere is this more epitomised than in his name. Its literal Katniss Everdeen
meaning is – unsurprisingly – heath near a cliff, and Brontë’s Katniss, archer extraordinaire and protagonist of Suzanne Collins’
choice is symbolic, rhythmic (two clashing syllables, pronounced dystopian series The Hunger Games is, in the novels, called after
at their best in a Yorkshire accent), and reflects the unique an edible plant, much appreciated by the starving inhabitants of
nature of her protagonist. District 12. For the author, though, it was Katniss’s ability with
a bow and arrow that decided her name. While researching her
Winnie-the-Pooh book, Collins came across a plant whose Latin name has the
It’s well known that the teddy-bear hero of AA Milne’s children’s same roots as Sagittarius, the archer. Its English names include
books was named after his son Christopher’s favourite toy. duck potato, arrowhead – and katniss. For Collins, a metaphor
Not only that, it was Christopher himself who chose it. Winnie decided her hero’s name.
was named after a black bear given to London Zoo by a soldier
during World War One, while Pooh came from the nickname the The Second Mrs de Winter
boy gave to a swan he came across on holiday. Whimsical and Perhaps the most powerfully titled character in fiction is the
optimistic, like Pooh himself and the tales he inspired, it’s hard one with no name. The narrator of Daphne du Maurier’s classic
now to imagine an alternative name for this imaginary bear. novel, Rebecca, is the second wife of Max de Winter, widower
of the charismatic, beautiful Rebecca. Yet the narrator is denied
Hercule Poirot by her author that most basic of rights – a name. She’s also
‘How about calling my little man Hercules?’, Agatha Christie meek, overshadowed by memories of her predecessor and has
ponders in her autobiography. She was inspired to create a a barely-there sketched history. Rebecca is often talked about
refugee detective by the influx of Belgians arriving in her parish as a ghost story, yet it’s not the first Mrs de Winter who is the
who were fleeing the Great War. She noted how they’d been phantom – the true ghost in this tale is the one who tells it.
welcomed at first, then later rejected as being ‘not sufficiently
grateful’. Poirot’s first name is a typically humorous poke at Words: Stephanie Lam

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 ESCAPE

‘We live in the flicker – may it last as long as the old earth
keeps rolling! But darkness was here yesterday’
Joseph Conrad
 Shooting stars
See the skies as never before through a selection of mesmerising images
from the 2021 Astronomy Photographer of the Year competition

VAN GOGH’S SKETCHPAD

Jin Yang, China

(Above) At the beginning of 2021, a cluster of fascinating and ‘I could look at this photo forever. It is
beautiful iridescent clouds occasionally appeared at Lugu Lake so serene and the colours make me think
in Yunnan Province, China. This incredible phenomenon lasted of candyfloss’
for 10 days in total and promised good luck for the New Year in
Chinese folklore. The photographer believes that if Van Gogh JUDGE – SHEILA K ANANI
saw this beautiful scenery, he would certainly marvel at the
extraordinary craftsmanship of nature, saying how fantastic it is.
Lijiang, Yunnan Province, China

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CELESTIAL FRACTURE
Leonardo Di Maggio, UK

(Below) The Cassini missions brought back some astounding imagery of our solar ‘A spectacular dance between science and
system. The photographer used a selection of the Ciclops team’s photographs art. We associate Saturn with its timeless
of Saturn to create this piece. The patterns formed by the planet, its rings and rings, but the quasi-cubist treatment, with
its moons are truly magnificent. The photographs have echoes of architecture, its awkward angles, offered a refreshing
nature, art and design, and are just as artistically inspirational as they are crucial perspective that really captured the
for scientific study. The creator edited several spectacular images before ordering judges’ imagination’
the photographs into a grid pattern, and assembled them in this particular way to
have remnants of familiar and stable imagery, but in a fractured and disrupted JUDGE – IMAD AHMED
way with undertones of science-fiction symbolism.

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 CURTAIN OF HYDROGEN
Alan Friedman, US

(Below) This beautiful large prominence graced the limb of the sun over several days and was recorded in good seeing conditions,
which here refers to the steadiness of the Earth’s atmosphere rather than to cloudless skies. Only when the atmospheric
turbulence is low can fine details and structures be seen with clarity.
Buffalo, New York, US

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THE GOLDEN RING
Shuchang Dong, China

(Above) On 21 June 2020, there was an annular solar eclipse and the photographer ‘An annular eclipse presents a unique type
made sure not to miss it. He decided to go to Ali in Tibet to shoot the event of phenomenon and this image is laden
because the area has year-round sunny weather, only to find there were dark with atmosphere. Moody, serene, perfectly
clouds all over the sky. The anticipation was high but within a minute of the captured and expertly processed. You feel as
eclipse, the sunshine pierced through and the photographer was lucky to capture if you could reach into the sky and place the
that moment. Afterwards, the sun disappeared again. ring onto your finger’
Ali, Tibet, China
JUDGE – STEVE MARSH

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 BREAK OF A NEW DAY
Nicholas Roemmelt, Germany To see more images, visit
rmg.co.uk/astrophoto. The
(Above) The beginning of the astronomical dawn usually marks the end of the exhibition runs until 7 August
shooting for the landscape astrophotographer, as the Milky Way and its wonderful 2022 at the National Maritime
colours quickly fade. But this short period between the night and the beginning Museum, Greenwich, London.
of the new day has always been a special moment for the photographer. The first For information about entering
light, barely perceptible to the eyes at the beginning, hesitantly displaces the next year’s competition visit
night, and a few moments later bathes the landscape in a soft blue. It is like rmg.co.uk/astrocomp.
a promise for the start of something new.
Telfs, Tyrol, Austria

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CLOUDS IN IC 2944
Bogdan Borz, Romania

(Below) The Running Chicken Nebula is visible from the southern hemisphere and ‘The deep blues and copper hues give the
is situated in the constellation Centaurus, about 6,000 light years away. It contains nebula a feeling of earthly daylight, sunset
the Bok globules discovered by David Thackeray in 1950, visible in the upper-left and midnight all blended together. A
part of the image. This is the starless version of the nebula, which emphasises the capture of great rich beauty’
various shapes, structures and colours of the clouds, imaged in narrowband.
Chilescope, Río Hurtado, Coquimbo Region, Chile JUDGE – JON CULSHAW

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 Everlasting flame
As old as Earth itself and with the potential to sustain and take life, fire holds a perpetual
fascination and remains at the heart of many of humanity’s rituals

Few people would deny there’s something mesmerising about rises from the ashes of death in a feat of glorious immortality.
fire. Whether you’re sitting by the hearthside in a cosy pub, The making of fire might be, in itself, ritualistic – the
basking in the glow of candlelight or toasting marshmallows gratifying act of chopping and stacking logs, the satisfying
over a campfire, the flicker and dance of flames is hypnotic and scratch and hiss of a match, the tremble and rush of light as
soothing. Perhaps part of the fascination is the knowledge that it’s held to the wick of a candle and takes hold. There’s a
fire is dichotomous – it has the potential to warm and comfort, meditative quality to fire, both in terms of bringing it into
yet also to engulf and destroy. You can be consumed by flames, existence and once it’s living.
or alight with energy and inspiration. You might be on fire with
passion, or overwhelmed by an inferno of rage. Evolutionary pull
This duality has long been acknowledged. In ancient Greek Whether or not the story of Prometheus’s gift is true, fire has
myth, fire was something to which only the gods on Olympus been an integral part of the evolution of humankind, necessary
had access, while on Earth, mankind shivered and huddled for protection, warmth, light and tool and weapon making, as
and ate their food raw. In stealing fire from Zeus and the other well as for cooking food. It’s a mark of the hold it has over the
chief gods as a gift for humanity, the Titan Prometheus earned collective psyche that so many are still entranced by it, despite
eternal punishment – and humans, not content with merely open flames having been largely displaced by electricity in
warming themselves and cooking meat, became bold and modern life. Although no longer strictly necessary in the home,
warlike, using fire to forge weaponry and armour. it’s far from obsolete – indeed, as attested by the popularity
of wood-burning stoves and a candle market worth around
A force to be worshipped £1.9billion in the UK alone, fire is seen as a luxury, albeit one
The importance of fire is reflected in the fact that, along with with negative consequences in terms of air pollution.
air, water and earth, it is one of the four elements – the pure However, according to some researchers, it might be the
and unchanging substances from which the ancient Greeks western world’s lack of reliance on fire that makes it so
believed everything in the world was created. In just about compelling. In studies undertaken by Daniel Fessler, a professor
every polytheistic belief system, fire is so significant that it’s at the University of California who works in evolutionary
ascribed its own deity, a persona with a force as creative as it is anthropology, it’s claimed that a fascination with fire stems
potentially destructive. Indeed, many fire gods govern not only from inadequate experience with it. Indeed, in societies where
this burning element, but also aspects of innovation: Brigid, fire is used on a regular basis, out of necessity, children lose
or Brigit, is the Celtic goddess of fire, and also of poetry, arts interest in it by the age of about seven, by which time they’ve
and crafts; Ra is the Egyptian fire god of the sun, and also of usually mastered it. To them, it becomes as normal and
growth; Hephaestus is the Greek god of fire and volcanoes, and everyday as using any other tool.
also of blacksmiths and craftsmen. According to Daniel, humans are genetically predisposed
Despite being diametrically opposed to water, fire has much to try to understand fire, in the same way they are wired to
in common with it, in that it’s associated with cleansing and recognise the difference between dangerous and harmless
purification. It’s also connected to passion and romance, zeal animals, because such things have the potential to hurt or kill
and fervour, healing and pain. Fire is also, of course, linked to them. It’s an evolutionary impulse. With that fulfilled, he says,
hell and punishment – yet simultaneously to hope and rebirth. humans develop, quite simply, a burning attraction to flames.
There can be few prospects more terrifying than an eternity From an anthropological point of view – even from the
of blazing torment, or more powerful than the phoenix, which perspective of human nature – this makes sense. You might

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 have recognised in yourself, and in others, a tendency to destructive. In English, ‘there’s no smoke without fire’ indicates
stop noticing something – even something magnificent – that if something looks suspicious, then it probably is.
when it’s a part of your daily landscape or experience. Even
so, it’s difficult to imagine considering fire as dispassionately Global fascination
as you might consider a spoon. After all, ancient cave dwellers In fact, smoke, almost as much as the fire that produces it,
had a regular reliance on fire, yet still immortalised it in has long been held in high esteem in the context of ritual and
drawings on their stone walls. ceremony, sacred and otherwise. In the culture of indigenous
In fact, it has been suggested there was an interplay between Australians, ceremonies involving fire and smoke are used
cave paintings and flames, with the discovery of the Lascaux to ward off evil spirits, with the belief that smoke, perfumed
cave network in France, in 1940. Here, around 100 stone lamps with native flora, purifies and cleanses the area, and the flame
were found scattered throughout the chambers – lamps that from which it emanates is a link between the earthly and spirit
researchers believe were deliberately placed there and used as worlds. Japan’s Goma ritual, too, uses fire to embody the spirit
a narrative tool, to unfold and illuminate the cave’s paintings, deities, treating smoke as a conduit to carry offerings from
which were created around 21,000 years ago. If this theory humans to the immortal world. And in some Native American
is correct, it’s apparent that fire played a vital role in creativity cultures, a sacred pipe is smoked in ceremonies as a means of
and entertainment in this period – a role higher up in the communicating with venerated beings, with the upward drift
Hierarchy of Needs (a theory on human behaviour and of the smoke seen as symbolic evidence of this occurring.
motivation created by Abraham Maslow in the 1940s) than Perhaps one of the most remarkable things about the beauty
the physiological ones with which the use of fire in prehistoric of fire is that it exists regardless of scale. While many might
times has traditionally been linked. be mesmerised by the roar of the ocean, the suck and pull of
The hold fire has over the collective psyche is present in the tide, the crash of waves or even the fury of torrential rain,
ILLUSTRATIONS: JOHN HARMER

sayings and proverbs from all corners of the globe. ‘Paper it’s harder to imagine being so fascinated by a single drop or a
can’t wrap up a fire’ is said in China to warn against thinking glass of water. Fire, on the other hand, is compelling in its many
that secrets can remain buried, while ‘those who blow in the forms: whether it’s a monumental bonfire or a dancing candle
fire will get sparks in their eyes’ are cautionary words from flame, it’s hypnotic, enchanting and – like magic, love and
Germany. In Finland, the expression ‘fire is a good slave, but a dreams – impossible to bottle.
bad master’ refers, once again, to the duality of flame and its
benign usefulness which, left unchecked, can be dangerous and Words: Sarah Rodrigues

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 Write your cares away
Whether you want to share your worries, explore your dreams or get to know yourself better, using a journal could be the answer.
It’s a safe, private space to express yourself and offers a way to make sense of the world and find your place in it.
Journalling can help you unscramble thoughts, clarify opinions and see more clearly the things you feel thankful for – or that
you’d like to change. It can be useful for setting fulfilling and achievable short- and mid-term targets, as you work towards long-held
goals, while also being a rewarding way to build confidence and find your inner voice.
Using a journal can be especially beneficial during times when you’d like to focus on one aspect of life. So, here at Breathe,
we’ve compiled a series of articles into four journals – Balance, Resilience, Thrive and Escape – each using guided exercises and
interactive prompts to help you to explore some of life’s biggest challenges while keeping sight of the bigger picture.

Balance allows you to identify self-limiting Escape

Keeping work and home life or self-care opinions and reframe negative feelings Sometimes the pressures of daily life
and helping others in equilibrium is so that you can see your strengths more can fill the calendar and your headspace.
often hard to do. Each person has their clearly and learn to believe in yourself. When you’re always striving to keep up
own route to leading a balanced life with work, family or social obligations,
and finding your way there means Thrive it can help to step off the treadmill and
identifying your needs and desires and When all your energies are being open a journal. Asking yourself how you
understanding how to weigh them against channelled into simply surviving, there’s might find time to recharge or where you
your responsibilities. Writing exercises not always a lot of room left for thriving. can afford to slow the pace can help you
can help you find harmony. Writing about what you want the shape identify ways to break free.
of your life to be is sometimes the first
Resilience step towards real human flourishing.
Challenges and setbacks are part and Just making a list of what brings you joy
parcel of life and learning to embrace can reveal opportunities for fulfilment.
them as an opportunity for learning and So often, you know deep down what
growth can transform your outlook. you need to thrive, you just need to give
Resilience isn’t a given, but it can be yourself the space to acknowledge it.
nurtured and strengthened. Journalling

To order your copies, priced £12.99 each (plus postage), visit breathemagazine.
com/books or call +44 (0) 1273 488005. Not available to readers in the US,
Canada, Australia and New Zealand.

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 Legends of the sea
Mermaids have been a source of fascination for thousands of years,
but what’s behind the new surge of interest in these mythical creatures?

For as far back as legends go, mermaids have been world, from coastal settlements in Ireland to landlocked
bewitching sailors, pirates, seafarers and landlubbers locations such as the Karoo desert in South Africa, where
– not to mention Tom Hanks in the 1984 film Splash. legend has it that a beautiful dark-haired mermaid lives
Folklore has it that these aquatic creatures are part fish in the rock pools of the Meiringspoort canyon. In some
and part human, often a beautiful woman sent either to stories, mermaids are a force for good, protecting sailors
lure pirates to their deaths by making them dash their or symbolising life and fertility. In others, they represent
ships against rocks or to protect fishermen by guiding the dangers of the open sea, shipwrecks and disaster. As
them through stormy seas. In many stories – such as sailors spent months, or sometimes years, travelling the
Hans Christian Andersen’s The Little Mermaid (adapted by oceans, they developed beliefs and superstitions, perhaps
Disney) or the 2020 Costa Book of the Year The Mermaid as a way of dealing with the perilous nature of life at sea.
of Black Conch by Monique Roffey – mermaids also have Between the 16th and 20th centuries, a carved wooden
the ability to exchange their tail for human legs, but there mermaid was a popular figurehead at the bow of ships,
are often conditions attached. Who can forget Ariel, or a lucky charm to bring fair weather and help guide the
Madison, played by Daryl Hannah in Splash, agonising vessel safely through choppy waters and back to land.
between the call of the sea and the human with whom Mermaids have featured in artwork and oral and
they’ve fallen in love. Mermaids have captivated people’s written folklore on every continent since the earliest
imaginations for generations and their magic still civilisations, and on the islands of Great Britain and
holds allure today, with growing numbers of mermaid Ireland, reported sightings were common in the Middle
performers and enthusiasts around the world. Ages. Their images made their way onto manuscripts,
Traditionally, a mermaid has the body of a woman wood carvings, tapestries and church stonework.
and tail of a fish, while mermen also appear in folklore Professor Sarah Peverley, from the University of
but are less common. ‘Mere’ was an old English word Liverpool, specialises in the history of mermaids
for the sea, while ‘maid’ was a girl or young woman. in literature and art and worked on a project called
Mermaid mythology can be found in cultures all over the Mermaids of the British Isles, c. 450-1500. She says they

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 have universal appeal because they are ‘creatures of the Canada and the US. She also posts information about
imagination, with so many creative possibilities’ but that it’s mermaiding on her website and YouTube. ‘It started as
also important to remember that up until a couple of centuries a hobby,’ she says. ‘I saw a video on social media of someone
ago, it was commonly believed that mermaids really existed. doing it in Germany and bought my own tail. I realised that
‘The oceans were the great undiscovered frontier, so people when you become a mermaid, people gravitate towards you.
imagined what might be out there, in the same way as It makes them smile and a lot of them ask how they can
people think about space today,’ she explains. learn to do it, too. That’s how the business was born.’ Since
For Sarah it was the Hans Christian Andersen story that founding her first AquaMermaid swim school in 2015, she
first made her fall in love with mermaids as a child. When says thousands of people have attended the classes and
she began her research, she realised how instrumental they learned to swim like mermaids. ‘You put on the tail and
had been in connecting humankind with unseen worlds and a little bit of that mermaid magic rubs off on you,’ she laughs.
possibilities. ‘They are very flexible as a symbol,’ she explains. ‘It’s an opportunity to become a beautiful, magical creature,
‘Throughout history, they have been used to represent both as well as a form of escapism and a way to keep fit. Half of
sin and salvation, and have helped humankind to understand my clients are adults – it has a really wide appeal.’
their place in the world.’ She believes they are gaining new Successful ‘mermaids’ incorporate elements of synchronised
relevance today, as people think about environmental problems, swimming into their art, as well as the freediving skill of being
pollution and the health of the oceans: ‘It’s a more human able to hold your breath under water. Julia Caruso, from Fort
way of connecting with those eco issues.’ Lauderdale in Florida, works as her alter ego Mermaid Jules,
Indeed, instead of fading into myth and legend, interest modelling, performing at events and parties and running
in merfolk is growing. Today, a new generation of mermaid promotions. She says one of her favourite things is when a
lovers are taking up a hobby called ‘mermaiding’, which child sees her in costume, with her custom-made pink silicone
involves learning to swim with your legs encased in a large tail, and says: ‘Look, Mummy, I told you they were real.’ Julia
silicone or fabric fish tail. There are even international adds: ‘This is my calling, I’m having the time of my life being
conventions and pageants, with enthusiasts spending a mermaid. I think humans will always be fascinated by them.
thousands on huge decorative tails and fins. It’s their magical qualities and the draw of the unknown.’
Marielle Chartier-Hénault founded the AquaMermaid
swim school in Montreal, which now has branches across Words: Jade Beecroft

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 SPIRITED TAILS
The legends of three mermaids who left their
mark on dry land and still hold power today

The Little Mermaid. The 1837 Danish fairy tale by Hans

Christian Andersen follows the journey of a young mermaid
who is willing to give up her life in the sea to gain a human
soul. She visits the surface and falls in love with a handsome
prince, whose life she later saves when he almost drowns during
a violent storm. Desperate to be with her love, she strikes a
bargain with a sea witch, agreeing to give up her famously
beautiful voice in exchange for a potion that will swap her
tail for legs. But it’s not plain sailing. If the prince falls for the
mermaid, all will be good and they’ll live happily ever after.
If, however, he marries someone else, the mermaid will die of
a broken heart and dissolve into sea foam. An arranged marriage
to a princess in a neighbouring kingdom almost dooms the
mermaid to her foamy fate, but after refusing the sea witch’s
command to kill the prince in his sleep, she becomes instead
an earthbound spirit and daughter of the air, to do good deeds
for 300 years until she obtains her immortal soul.

The Mermaid of Zennor. This legend centres around a medieval

church in the Cornish village of Zennor, near St Ives in south-
west England. It’s said that a beautiful, well-dressed woman
occasionally attended the church services, and was known for
her sweet singing voice, but none of the parishioners knew
where she came from. One day, she disappeared, never to be
seen again, but then a mermaid appeared before sailors at a
nearby cove, asking them to pull up their anchor because it was
resting on her door and her children were trapped inside. The
villagers concluded that this must have been the same woman
who visited their church and commemorated the story by having
one end of the wooden bench where she had sat carved into a
mermaid with long flowing hair. The mermaid chair at St Senara’s
Church in Zennor is popular with tourists to this day.

Mami Wata. This beautiful spirit (whose name translates

as Mother Water or Mother Ocean), often depicted with a
mermaid’s tale, is a water goddess who appears in many tales
from across Western, Central and Southern Africa, often with
a water snake or serpent twined around her neck and shoulders.
She is celebrated as a deity that must be both loved and feared,
representing polar opposites such as beauty and danger, wealth
and destruction, health and disease and good and evil. Stories of
ILLUSTRATIONS: DORIEN BROUWERS

encounters with Mami Wata are widespread in Africa and among

the African diaspora in the Americas, with tales of her stalking
the shores of the ocean, abducting swimmers and sailors. If the
goddess deems them worthy, she might later return them to dry
land, unharmed and with enhanced personal qualities. If not,
they face a watery fate, as she drags them down to the depths.
She’s also often blamed for any misfortunes that happen at sea,
such as shipwrecks or swimmers drowning in strong currents.

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Trees of life
The world’s old-growth forests support an
abundance of life, which is why their survival is
essential for protecting the planet’s biodiversity
and fighting climate change

The sun glints through broad, outstretched arms, as I look

up, up, up to take in the towering majesty of the Queen of
the Forest, the Knightwood Oak.
The largest tree in England’s New Forest National Park, the
Quercus robur, or pedunculate oak, is one of the world’s last dioxide and water to mix with the life-giving magic of the sun,
remaining ancient trees. Estimated to be between 500 and 600 and releasing the essential oxygen that fills my lungs and makes
years old, the Knightwood has stood tall since the time of Galileo our little planet the solar system’s only known hospitable home.
and Shakespeare. It once provided shelter for King Henry VIII Older and larger trees stand in other British forests – the
on a hunt, was flourishing as the Mayflower set sail for the New Fortingall Yew in Perthshire is believed to be the UK’s oldest,
World from Plymouth, and survived the Industrial Revolution. at an estimated 2,000 to 3,000 years, while the 1,000-year-old
Every part of the Knightwood sustains life – beetles burrow Major Oak in Sherwood Forest is the largest oak in Britain,
in its fallen branches, animals forage between its roots, birds weighing an estimated 23 tonnes. But Hampshire’s New Forest
roost in its boughs, fungi and lichen cover its bark, and deer shelters the highest concentration of ancient trees in western
take shelter beneath its branches. Europe, sheltering around 1,000 long-standing survivors.
And as I stand under its comforting shade in awe, breathing While ancient oaks might be 400 to 800 years old, beech can
in the earthy forest air, it sustains me, too: drawing in carbon reach 300 to 400, and yews top 1,000. And more wonders exist
across the globe – a Great Basin bristlecone pine in California’s
White Mountains has been aged at more than 5,000 years.
I leave the Knightwood Oak to explore the wild heathlands
and wander the Tall Trees Trail, beneath soaring non-native
Douglas firs and Wellingtonia, or giant redwoods. Planted
during Queen Victoria’s reign, these can grow to become the
tallest living things on Earth. Returning to my own sanctuary
and cabin at Away Resorts, nestled in the New Forest’s
wondrous woods, I soak in a hot tub, watching the stars twinkle
through the pines as an owl hoots into the night. Ancient trees
around the world have protected us for millennia: now is the
time for us to wrap our arms around them.

Turn the page to discover ancient forests around the world.

The Woodland Trust fights to secure protection for the UK’s ancient
trees. Visit woodlandtrust.org.uk to find out more.
Away Resorts has a range of woodland lodges among the pines
at Sandy Balls Holiday Village, and offers woodland survival
sessions, alpaca walks and Segway tours of the New Forest.
For more details, visit awayresorts.co.uk.

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 ANCIENT TREASURES Carpathian Mountains, Romania
Forests cover 31 per cent of Earth’s land area, which Forming an arc across central and eastern Europe, this
is 4.06 billion hectares or 10 billion acres. Of this, magnificent mountain range hosts the continent’s largest area of
36 per cent is primary forest, also known as virgin, virgin forest, including some 500-year-old trees. The incredible
primeval or old-growth forest. According to the region is home to the largest remaining European populations
International Union for the Conservation of Nature, of large carnivores, including bears, lynx and wolves, and many
a primary forest is a ‘naturally regenerated forest other species, such as capercaillies, owls and woodpeckers.
of native species, where there are no clearly visible Sadly, these precious forests are under threat from
indications of human activities and the ecological commercial and illegal logging practices, poaching and hunting.
processes are not significantly disturbed’. Conservationists, scientists and the Foundation Conservation
Some of the most critically important habitats on Carpathia are working to protect a vast area of the Carpathian
Earth, these old-growth forests are home to myriad forests, restoring the ecosystem and creating a national park,
animals and plants, as well as being essential carbon which they hope will become the ‘European Yellowstone’.
sinks, absorbing enormous amounts of CO2 from the
atmosphere and playing a crucial role in the fight against Foundation Conservation Carpathia acquires and protects forests
climate change. Here, we take a roam around some of and grasslands for the benefit of biodiversity and local communities.
these most precious areas and explore if there’s a way to See carpathia.org.
manage their resources more sustainably (see overleaf).

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Amazon, South America
The world’s largest tropical rainforest – this symbol of epic
wilderness and adventure, and the famous ‘lungs of the planet’
2
– is in peril. The Amazon covers 2.6 million miles of South
America – mainly in Brazil, but also Bolivia, Colombia, Ecuador, Tongass National Forest, US
French Guiana, Guyana, Peru, Suriname and Venezuela. It makes
up almost a third of all tropical rainforest left on Earth, but it Tongass is the world’s largest and oldest coastal temperate
is being dangerously plundered and deforested at an incredible rainforest, and the largest national forest in the US. Stretching
rate: according to WWF, an area the size of a football pitch is across 17 million acres of south-east Alaska, it is a nature-lover’s
destroyed every 12 seconds. paradise and home to grizzly bears, wolves, moose, humpback
Covering one per cent of the planet’s surface, the Amazon is whales, orcas and all five species of Pacific salmon. Coastal
home to an astonishing 10 per cent of all known species, so its temperate forests are found in wet, cool climates where marine
value is immense. Research by WWF shows that a new species air and mountains combine to create heavy rainfall.
is discovered every three days here, joining the rainbow of life Old-growth forest of hemlock, spruce and cedar rises above
we already know and love, including pink river dolphins, hyacinth land sculpted by ancient glaciers, remnants of the last ice age.
macaws, emerald tree boas and golden jaguars. The forest, which includes 800-year-old trees, is the traditional
Indigenous people have long used the forest for food, shelter homeland of the Tlingit, Haida and Tsimshian people. It is also
and medicine, but for many years, logging companies have driven one of the world’s most effective carbon storehouses, holding
their way deeper into their lands, cutting away primary forest for more than 1.5 billion tonnes of CO2 and sequestering an
timber, urban development, mining and cattle farming: 17 per additional 10 million tonnes each year.
cent of the forest has been destroyed, and indigenous people In 2001, the Roadless Area Conservation Rule was introduced
have been displaced and even killed. Across the Amazon, fires are in the US to protect national forests, including Tongass, from
also lit to clear land, with the deforested regions becoming more industrial clearcut logging, but the forest has remained under
susceptible to devastating wildfires and releasing huge amounts threat from attempts by various administrations to harvest the
of CO2 instead of absorbing it, which is fuelling climate change. region’s rare and valuable old-growth trees.

WWF is campaigning to save the Amazon rainforest and has The Natural Resources Defense Council protects wildlife and
many ways for people to help. See wwf.org.uk. wilderness from the threats of industrial development. See nrdc.org.

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 Daintree Rainforest, Australia Congo Rainforest, Africa
A Unesco World Heritage Site, the Daintree is the largest The Congo Basin contains 1.2 million miles2 of primary forest,
continuous stretch of tropical rainforest in Australia and holds which spans six countries in central Africa: the Democratic
the prestigious title of the world’s oldest rainforest, at 180 Republic of Congo, Cameroon, the Central African Republic,
million years old. Home to generations of Aboriginal people, the Republic of Congo, Gabon and Equatorial Guinea. This is
the forest was recently returned to its original custodians in the world’s second-largest tropical forest, and its ancient trees
a historic deal and will now be managed by the Eastern Kuku are a vital weapon against climate change, soaking up 1.2 billion
Yalanji people, alongside Queensland’s state government. tonnes of CO2 each year.
Full of magical critters, including crocodiles, possums, tree A biodiversity hotspot, the lush rainforest is home to several
kangaroos and ostrich-like cassowaries, the area holds the best unique and endangered species, including lowland and mountain
representation of the plants and animals that populated the gorillas, forest elephants and okapis, which live alongside
ancient continent of Gondwanaland. It is also home to 90 per indigenous communities. But illegal logging, mining, petroleum
cent of Australia’s bat and butterfly species exploration and palm-oil plantations have eaten away large
2
Covering 463 miles , Daintree encompasses mountains, areas of forest in the Basin, and in 2019 alone, 590,000 hectares
waterfalls, gorges and rainforest that runs right to the edge of were destroyed. Now there are plans to lift a 20-year ban on
the ocean, meeting another of the country’s natural wonders: the new logging permits, which could lead to a climate and
Great Barrier Reef. Although protected, development around the biodiversity catastrophe, with an area of forest the size of
Daintree and the introduction of non-native plants are threats to Britain – including carbon-sequestering peat swamps – at risk
the forest’s unique biodiversity, so Rainforest Trust Australia is of being lost. With conflict and poaching also taking their toll
working to expand the park’s borders with a 70-acre buffer zone on the region’s people and wildlife, protecting the indigenous
that will help to protect this critical habitat. population’s rights and land is vital and urgent.

Rainforest Trust Australia is dedicated to the protection, extension Rainforest Foundation UK advocates for indigenous rights and
and recovery of Australia’s natural landscapes. See rainforesttrust.org. rainforest protection. See rainforestfoundationuk.org.

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 Healthy forests, healthy planet
Can sustainable forestry balance the economic benefits of harvesting
timber with the environmental value of trees?

What is sustainable forestry? How do trees fight climate change?

Sustainable forestry ensures the long-term health of forests Protecting the world’s forests is one of the most cost-effective
while providing social, economic and environmental benefits forms of climate action: forests act as carbon sinks, absorbing
from harvesting. Sustainable forest management decisions and roughly two billion tonnes of CO2 each year.
activities are based on scientific research, rigorous planning, They are also increasingly managed for resilience in the face
certification standards and meaningful public consultation. of climate change’s effects. Practising climate-smart forestry
Sustainable management also supports ecosystem services, focuses on actions like increasing the diversity of tree species to
such as water purification and carbon storage, while preserving make forests more resilient to wildfires and pests. According
the health and diversity of forests. Replanting after harvesting to the US Forest Service, 100 trees remove 48 tonnes of CO2
aids the regeneration of forests and the habitats they contain. and 195Kg of other air pollutants every year.
This is a core principle of sustainable forest management.
How does this approach help communities and wildlife?
Why do we need forests? Sustainable forestry is focused on nurturing a positive
Forests, when sustainably managed, are one of our most relationship between people who live near forests and work in
important natural resources. They are the ultimate renewable, them, and the goals of a sustainable marketplace and healthy
and one of our greatest tools in fighting climate change. They forests. Sourcing products from a sustainably managed and
clean the air we breathe, filter the water we drink and provide certified forest helps to conserve our planet’s precious wildlife
opportunities for a diversity of communities. and natural resources. As consumers, we can check that wood
Certification standards, such as the international Forest or paper products are FSC certified, or that any palm oil in the
Stewardship Council and North America’s Sustainable Forestry products we buy is RSPO certified. Communities rely on forests
Initiative, help to ensure that forests are managed sustainably for jobs and economic development, sustainable products,
and that forest products come from well-managed forests, too. recreation and health. These links have always been important,
but are even more relevant in an increasingly connected world.

How do loggers practise sustainable forestry today?

Logging companies need to ensure they are implementing
sustainable forestry practices that protect the environment
every day. Sustainable management enhances water quality,
protects wildlife habitat, accounts for wildfire risk, counters
invasive species and recognises indigenous rights. Trees should
be harvested according to forest-management plans that are
based on science, regulations and certification standards. The
Sustainable Forestry Initiative trains thousands of loggers in
PHOTOGRAPHS: LAUREN JARVIS, SHUTTERSTOCK.COM

each year. When they are aware of the importance of their

role and responsibilities, they’re better equipped to protect
the environment. Loggers are key players in helping to solve
some of today’s biggest sustainability challenges.

With thanks to the Sustainable Forestry Initiative. See forests.org.

Words: Lauren Jarvis

Lauren is a travel writer with a special interest in wildlife,
wellness and conservation. Her book, Lumberjack: Adventure is
Calling – The History, The Lore, The Life, is on sale now, £9.99
(Ammonite Press). Follow Lauren @laurenjarvistravels

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 Life-changing moments
Reading is a great escape, a relaxing activity and creative
inspiration. But some books are much more than that –
they have the power to transform you from the inside out

How can a book change the world? Aren’t they just words printed on paper? But you only
have to look at the impact of certain publications – the Bible and Chairman Mao’s Little
Red Book spring to mind – to see that books spreading ideas can have more impact than
a tsunami, changing the world forever.
But what about literature? Can works of fiction really change anything? In my life, I’ve
read an awful lot of books. Sometimes I’ll be three-quarters of the way through a novel and
realise I’ve read it before – not such a life-changer. But there are some that have changed
me to such an extent that the person who opened the book is not the same as the one
who put it down at the end. This is an introduction to some of the titles that have
changed my life – and could change yours, too.

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Jane Eyre by Charlotte Brontë
At the time of writing, women in England had few rights, poor women even fewer. Jane, a
penniless orphan, is neglected and abused by the family of the aunt who raised her, then
starved and frozen in a miserable boarding school. But through all this she maintains a spark
and a fire inside her that is as current and alive for 21st-century women as it was for readers
when the novel was first published – under the male pseudonym Currer Bell – in 1847.
Jane admires her kind, patient, self-effacing school friend Helen Burns – who is the picture
of Victorian piety – and she loves the quiet, studious Rivers sisters who take her in when she
is destitute and are also (almost) model Victorian women – apart from the studying. But what
resonates with the reader is the way that Jane, though sticking to the rules on the outside,
never conforms inside herself.
Some readings of the text suggest that Bertha Rochester, the madwoman in the attic, is
really a part of Jane’s psyche and that she can’t commit to her lover Mr Rochester until she’s
blinded and maimed him in a fire, taking away the power he held over her as a rich man and
making them equal partners in marriage. Whichever way you read it, this is a book that
resonates through the ages – clear, personal, romantic, exciting – and a must-read for any
budding or established feminist.

Infinite Jest by David Foster Wallace

Don’t drop it on your foot – you might break a toe. And don’t be put off by the fact that it’s more
than 1,000 pages long, in tiny print, with copious endnotes in even tinier print. Oh, and also the
fact that its postmodern style can leave you questioning where, who and even what you are.
Infinite Jest is a strange, disturbing, engaging, entertaining and absorbing novel that pretty
much defies description. It left me with a completely different understanding of: prescription
drug addiction, the 12-step programme, tennis, sports training academies and petty crime. The
information on these subjects is so comprehensive and in-depth that, since reading it, I find
myself commenting on them as if I have personal experience.
It’s the study of addiction in these pages that had the most impact for me. It’s all around us
today – if we aren’t struggling with some form of it ourselves, it’s highly likely we know someone
who is. Reading Infinite Jest takes you inside the mind of the addict – and once you’ve been there,
you’ll never be the same again.

The Catcher in the Rye by JD Salinger

This is a book lots of us will read as teenagers, when we’re around the same age as the hero
Holden Caulfield and feeling the same sense of being lost, unmoored from life around us, swept
away in a feverish search for some kind of meaning and truth. If we’re not feeling that way when
we start the book, we’ll certainly be feeling like it a few pages in.
From our very first encounter with Holden, when he tells us rather shirtily that: ‘I don’t feel like
going into it,’ to the very end, when he still doesn’t feel like it, we’re pulled along by his search for
love, truth and answers, as well as by his disappointment in others and the cynicism he tries to
build up like a wall to protect himself from it.
This is the ultimate coming-of-age novel – at once bitter and tender, mature before
its time and heartbreakingly innocent. Perfect for seekers of all ages.

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 The Lord of the Rings by JRR Tolkien
For some, this huge tome is a love-it-or-hate-it affair – but if you have any tolerance at all for
tales of other worlds and magical, non-human creatures, this is the one to read. Tolkien was
an Oxford University professor of Old English and immersed himself in the precursors to the
English language and the country’s early culture before creating his own worlds and languages
inspired by his studies.
But it’s not just ancient history that feeds into this classic tale of good against evil, dark against
light and how a tiny, almost impotent force overcomes a massive, power-hungry enemy. The
book was written between 1937 and 1949 and carries many echoes of World War Two, as well as
evoking horrors of the Industrial Revolution and subsequent mechanisation, and a nostalgic love
for a countryside disappearing into history. Join the hobbits, elves, dwarves, wizards and men on
their quest to save the world and you’ll come back, as they did, a different person.

War and Peace by Leo Tolstoy

The epic saga of pre-reform Russia is one of the all-time great classics of world literature and
as such should feature high up in any reading bucket list. Tolstoy himself didn’t describe it as
a novel, and great chunks of it are philosophical discussions rather than narrative.
But whatever else this book is, it’s a tale that can sweep you away and one that, perhaps because
of its wide scope, reveals a great truth about human nature that’s glossed over in so many stories.
As the plotline rises and falls, one character after another will reach a point where they have a
life-changing revelation. This crisis prompts a complete change in attitude, a resolution and a life
development that in most other books would be the happy ending.
But War and Peace is simply so big that the happy-ending moment is just one point in a whole
story arc. So the story goes on: life seeps in and after a while, the revelation dulls, the resolution
begins to wear off, the big change is not the happy ending, but just another chapter of life. And
while those changes and learned lessons are just as real, they stop having the impact they
had at first, and the character goes on with their life – not all good, not all bad, not all
happy and not all sad. Just a person, living their life. This is the story of how life is not
a story, and does not have a storybook ending.

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Gnomon by Nick Harkaway
What if the world you thought was real was actually a virtual-reality game and you weren’t really you,
but a character in the game? What if you invented a mysterious egg-shaped chamber, wrote about it
in a forged document and then found it had suddenly appeared in real life?
Nick Harkaway is the master of pulling the rug away from under your feet and leaving you feeling
unsure of what’s really real. Here, he makes you question everything, from your own existence to the
nature of reality and fiction itself. At the same time, this is a gripping sci-fi detective novel packed
with intriguing characters (or are they?) all navigating their way through the shifting planes of
existence as best they can. It pretty much defies description – if you want your mind blown, read it.

The Waste Land by TS Eliot

If you thought poetry was about rhymes, love songs or soppy sonnets, this modernist masterpiece
will make you think again. It’s a cacophony of voices, all speaking different languages and dialects,
a palimpsest of classical and literary references, and a searing vision of British society in the early
20th century. This work strips away many of the traditional trappings of poetry, with no regular
rhyme or rhythm and no narrative voice to hold on to. It explores past and future, life and death,
jumbling religious, mythological, historical, contemporary and cultural allusions in a text that can
be read and reread – with each time revealing new and different meanings.

Wolf Hall by Hilary Mantel

Reading Booker Prize-winning Wolf Hall is like stepping into a time machine to travel back to the
court of Henry VIII and walk in the footsteps of his adviser Thomas Cromwell as the king embarks on
his pursuit of one wife after another. If you love the machinations of politics and the stories behind
the scenes, you’ll love this novel and its widely acclaimed sequels.
The book’s impact is the feeling it gives you of being in that time, grounding you in the history that
sets the present into its proper context. Once you emerge from the immersion of reading the book,
you’ll find the things you learned from it resonating and echoing throughout your present-day life.

Words: Christine Boggis. Illustrations: Sirin Thada

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 In the know
Why it could be time to stop being modest and share your skills and prowess

I have a friend who’s been gardening for 20 years. She has valuing what you know leads those around you to do the
knowledge and experience, especially from where I’m standing same, and, if repeated enough times, anyone can rewire
– which is usually holding a rake the wrong way up. Yet, when to feel that self-value deep in their core.
I ask her for plant-related expertise, she denies she has any. Acknowledging the results of the time and commitment
‘I’m not an expert,’ she insists. ‘It’s just my hobby.’ devoted to any aspect of life is hugely important if the human
While I might beg to differ, my own life tells a similar race is to share and expand its gardens of knowledge – and
story. I’ve often denied the extent of my abilities, despite it’s an act that will benefit everyone. So, join me in celebrating
having skills and knowledge that others don’t. After all, personal expertise. You’ve earned the right, after all.
experts are people I look up to, who have acres of experience
in a fathomless landscape. This is why I struggle to value
my own accomplishments – they feel unremarkable, too HOW TO CELEBRATE YOUR EXPERTISE
everyday or, on occasion, too niche. • Make a mental list of where you’ve put in time and
Unfortunately, this tendency isn’t confined to just me energy over the years – these experiences will have
and my friend. Lots of people have difficulty owning their taught you all manner of skills.
expertise, even while bigging up someone else’s. Boastfulness • Fill in the end of this phrase with your own words:
is frowned upon, and after all, no one knows everything. ‘I have expertise in…’ Think emotionally, as well as
Claiming your specialisms isn’t an act of arrogance, practically, to include hobbies, hacks and jobs.
however, and it doesn’t imply that you have all the answers. • Resist the temptation to dismiss any particular knowledge
Yes, there will always be someone who knows more than as ‘useless’. Your effort and application alone are worth
you on any topic, but so what? Neither should it matter how celebrating. Also, a flexible brain requires new neuronal
obscure or common your plots of knowledge might be. This connections to be formed all the time, and learning is
is about claiming experience and skills for what they are, and part of what achieves this, whichever area it might be in.
encouraging others to do the same for themselves. It’s not • Make a commitment never to dismiss any compliments
boastfulness. Rather, it’s an act of self-love. about your skills. Acknowledging them encourages
ILLUSTRATION: KATHRIN LANG

In many cultures, talking about what you do well is not others to do the same.
considered acceptable. Observing others belittling their own • Own your expertise. We love to admire what people
capabilities means the safety-seeking brain, wanting to fit do well. Allow us to do that with you.
in, encourages you to do the same. Yet neuroplasticity, or the
ability of the brain’s neural pathways to change through growth Words: Stephanie Lam
or reorganisation, means that you’re then wired to think your Hear more of Stephanie’s thoughts on Twitter @StephanieLam1
achievements are, indeed, nothing special. On the other hand, and Instagram @Stephanie_Lam_1.

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