1. Clarify what you are looking for.

The first step is to think about the issue that you are trying to address. If you are considering therapy – whether to restore a relationship, recover from trauma, adjust to a new life phase, improve your mental health, or just talk with someone – finding the right therapist is the first hurdle to cross.

Even if you feel drawn to a certain type of therapy, having a good connection with your therapist is one of the most important things to establish. That means feeling listened to, understood, and respected. Successful therapy often requires deliberate trial and error. Think of it like having your car repaired. If you were not happy with you mechanic, then you would most likely look for a new one. The same applies for therapists and counsellors. It is a good idea to be open to changing them, if it does not feel right.

Researchers have found that the bond between you and your therapist is likely to have a big effect on your growth. That is why it is important to do your research, ask questions, and pay attention to your own responses when searching for the right therapist.

2. What therapeutic style is right for me?

If you are thinking of trying therapy, you might have already noticed the surprising amount of types available. Though some approaches work best for specific conditions, others can help with a range of issues.

In therapy, you will work with a trained mental health professional. What you will do in each appointment depends on the preferred methods of your therapist and the issues you are looking to address.

Understanding the different philosophies behind each type of therapy can help you figure out which approach is best for you, so ask the therapist what method they prefer to work with. The four main styles of therapy are:

a) Psychodynamic therapy developed from psychoanalysis, a long-tern approach to mental health treatment and often focuses on unconscious processes.

What it is good for: depression, anxiety, eating disorders, somatic symptoms, substance use disorders

b) Behavioural therapy is a focused, action-oriented approach to mental health treatment.

What it is good for: anxiety, phobias, substance use, ADHD, obsessive compulsive disorder (OCD)

c) Cognitive behavioural therapy or CBT is a short-term approach to mental health treatment. It is like behavioural therapy, but it also addresses unhelpful thought patterns or problematic thoughts.

CBT can also be very helpful for certain conditions when combined with medication.

What it is good for: Mood disorders such as depression and bipolar disorder, anxiety and phobias, eating disorders, substance misuse

d) Humanistic therapy is an approach that looks at how your worldview affects the choices you make, especially choices that cause distress. It is based on the belief that you are the best person to understand your experiences and needs.

What it is good for: Self-esteem issues, difficulty coping with chronic health concerns, effects of trauma, relationship issues, feelings of worthlessness or being lost in life.

Along with the approaches mentioned above, another method that is been shown to help with trauma is EMDR (Eye Movement Desensitisation Reprocessing). This is a technique designed to help people process traumatic memories and reduce their emotional distress. It helps the brain reprocess the memory and reduce its negative impact.

Therapy can sometimes feel challenging, regardless of the approach you choose. Initially, it is not uncommon to feel uncomfortable or nervous about discussing your symptoms and personal thoughts with a stranger, but you should soon build a rapport, and it often gets easier over time to provide very worthwhile support.

Talk to your doctor or a medical professional you trust – they often know reliable therapists or services they can recommend.

As we look toward the healthcare landscape of 2025, a profound shift is taking place. The old saying about an ounce of prevention being worth a pound of cure has evolved from wise adage to essential strategy. The future of healthcare isn't just about treating illness—it's about preventing it altogether through smart, strategic investments that truly save lives.

The Personalised Prevention Revolution

Gone are the days of one-size-fits-all health recommendations. Prevention in 2025 has become deeply personalised, with technology enabling health plans tailored to our unique genetic makeup, lifestyle patterns, and environmental exposures.

Imagine waking up to gentle reminders from your smart home about the perfect breakfast for your body's specific nutritional needs that day. Your wearable device has monitored your sleep patterns and stress levels, adjusting recommendations accordingly. This isn't science fiction—it's the emerging reality of preventive health.

What makes this approach revolutionary isn't just its personalisation, but its accessibility. Previously exclusive technologies are becoming mainstream, democratising preventive health across socioeconomic boundaries. The smartest investment isn't just in the technology itself, but in making sure everyone can benefit from it.

Community-Centred Prevention

While personal technology drives much of preventive health, community investments are proving equally powerful. From urban green spaces that improve air quality and mental wellbeing to community kitchens teaching practical nutrition, our surroundings play a crucial role in prevention.

The most forward-thinking local authorities are creating prevention hubs—spaces where health education, screening services, and social connection converge. These hubs serve as early warning systems, catching potential health issues before they develop into serious conditions.

Workplace wellness has transformed too, with employers recognising that investments in preventive health yield returns through increased productivity and reduced absenteeism. The office of 2025 includes everything from standing desks and meditation spaces to on-site health coaches and preventive screening services.

Mental Health: The Preventive Frontier

Perhaps nowhere is preventive investment more crucial than in mental health. Early intervention programmes in schools and workplaces identify stress, anxiety, and depression before they escalate. Digital therapeutics—apps and programmes designed to improve mental health—have evolved from simple meditation guides to sophisticated early intervention tools.

The integration of mental and physical health prevention represents one of the most important developments. Healthcare providers now understand that mental wellbeing directly impacts physical health outcomes, leading to truly holistic preventive approaches.

The Economic Case for Prevention

The most compelling aspect of preventive health in 2025 is that it makes economic sense. Healthcare systems worldwide have recognised that preventing chronic diseases costs far less than treating them. Insurance providers offer substantial incentives for preventive measures, from reduced premiums for regular health screenings to rewards for maintaining healthy habits.

These financial incentives aren't just for individuals. Communities that invest in preventive infrastructure—from clean water initiatives to air quality improvement—see significant returns through reduced healthcare costs and increased productivity.

The Human Impact

Beyond statistics and savings, the real value of preventive health investments lies in human terms—the heart attacks that never happen, the cancers caught at stage one rather than stage four, the mental health crises averted through early support.

As we move through 2025, the question isn't whether we can afford to invest in prevention, but whether we can afford not to. The smartest investment isn't just money—it's the commitment to a future where healthcare means maintaining wellness rather than just fighting illness.

Other tips to ensure your juice is a healthy way to start the day:

• avoid peeling your vegetables and leave the skin on your fruit where possible (it is OK to peel a banana or orange!)
• use 1 piece of fruit and a serve of berries and add vegetables to bulk out the juice – it is recommended to only consume 1 piece of fruit at a time.
• add some greens to boost the vitamin, potassium and magnesium content.
• only make 1-2 serves at a time. Fresh juices should be stored in the fridge and consumed within 2 days.
• do not regularly replace meals with a juice as they have almost no protein or healthy fat and are relatively high in sugars.
• to make your juice more nutritionally balanced, add in some protein and healthy fat. Good protein sources include Greek yoghurt, milk or protein powder while avocado, nuts, seeds, or a spoonful of peanut butter will provide you with some healthy fats.
• ensure you consume 20-30 grams of protein with the juice. The protein is very important for satiety.
• experiment with new fruits and vegetables to add more variety to your diet – try adding beetroot or pomegranate to your next juice.

Preventative Wellness Programs: The Insurance Benefit That Pays You Back

In the world of insurance benefits, preventative wellness programs stand out as the rare gem that gives back more than it takes. Unlike traditional insurance that activates only when something goes wrong, wellness initiatives work continuously to keep you healthier, happier, and, surprisingly, wealthier.

The Wellness Revolution in Insurance

Remember when insurance was solely about fixing problems after they occurred? Those days are fading fast. Forward-thinking insurers now recognize that preventing health issues creates a win-win scenario—better health for you and fewer claims for them. This shift represents more than a trend; it's a fundamental reimagining of what insurance coverage can and should provide.

Think of preventative wellness programs as the gardeners of your health, rather than the emergency services. They nurture wellbeing daily instead of rushing in after the storm has already caused damage.

Beyond the Typical Check-up

Modern wellness programs have evolved far beyond the annual medical examination. Today's comprehensive offerings might include mental health support, nutrition counseling, fitness memberships, sleep improvement resources, and even stress management workshops.

The beauty lies in their personalisation. Whether you're a marathon runner seeking performance optimisation or someone managing a chronic condition, these programs can adapt to your specific needs and goals. This tailored approach means you're not just receiving generic health advice but meaningful support for your unique wellness journey.

The Financial Returns You Might Miss

The financial benefits of wellness programs often lurk beneath the surface. Consider the typical scenario: without preventative care, minor health issues can snowball into major problems requiring expensive treatments, time off work, and diminished quality of life.

Wellness programs create a different story. Regular screenings catch conditions early when they're easier and less expensive to address. Lifestyle support helps manage or even reverse chronic conditions. Mental health resources prevent burnout and boost productivity.

The savings extend beyond direct medical costs. Reduced sick days, increased energy, improved focus, and enhanced productivity all contribute to your bottom line in ways that might not appear on an insurance statement but certainly impact your bank account and career trajectory.

The Overlooked Emotional Dividend

Beyond physical health and financial benefits, preventative wellness delivers something equally valuable: peace of mind. There's profound comfort in knowing you're actively protecting your health rather than passively waiting for problems to emerge.

This proactive approach transforms your relationship with wellbeing. Instead of fearing what might go wrong, you gain confidence from what you're doing right. This psychological shift from reactive to proactive thinking extends benefits far beyond your health, influencing how you approach challenges in all areas of life.

Making the Most of Your Wellness Benefits

Many people leave these valuable benefits untouched—like leaving money on the table. To maximise your returns:

Start by thoroughly understanding what's available. Many wellness programs include hidden gems that participants never discover.

Create a personal wellness plan that integrates these benefits into your routine. The most valuable program does nothing if unused.

Track your engagement and outcomes. Noting improvements in your health markers, energy levels, or mental wellbeing reinforces the value of participation.

Provide feedback to your insurer. Your input helps shape future offerings and ensures the program evolves to meet your needs.

Remember that prevention truly is better than cure—not just for your health, but for your wealth as well. The insurance benefit that pays you back might be the most valuable coverage you have. The question isn't whether you can afford to use these benefits, but whether you can afford not to.

Perception vs. Reality

A study published in Health Psychology that tracked 30,000 adults in the United States for eight years started by asking people. “How much stress have you experienced in the past year?” They also asked, “do you believe that stress is harmful for your health?” Then they looked at public death records to find out who had died.

If we explore the bad news first, people who experienced a lot of stress in the previous year had a 43% increased risk of dying. However, this was only true for the people who also believed that stress is harmful for your health. People who experienced a lot of stress, but did not view stress as harmful, were no more likely to die than anyone else.

In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.

Researchers now estimated that over the eight years of tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you.

This study has raised the question. Can changing how you think about stress make you healthier? It appears the science says that it can. When you change your mind about stress, you can change your body’s response to stress.

Rethinking the stress response

To explain how this works, a study was designed to stress participants out, aptly called “The social stress test”. Participants went into a laboratory and were told to give a 5-minute impromptu speech on their personal weaknesses to a panel of expert evaluators sitting directing in front of them. To make sure they felt the pressure, bright lights and a camera were also in their face. The evaluators were trained to give discouraging, non-verbal feedback. Part two of the test, involved counting backwards in increments, where the evaluator was trained to harass the participant whilst doing it. The impact was likely to induce faster breathing, a pounding heart and maybe breaking into a sweat. Normally, we interpret these physical cues as anxiety, or signs that we are not coping very well with the pressure.

However, what if someone viewed them as signs that their body was energised and just preparing to meet this challenge? Now that is exactly what participants were told in this study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink their stress response as helpful. Their pounding heart is preparing them for action. If you are breathing faster, it is no problem. It is getting more oxygen into your brain.

Packing your mental wellbeing alongside your passport has never been more essential. As borders reopen and the world embraces nomadic living, maintaining mental health while traversing time zones presents unique challenges. Whether you're a seasoned expat or planning your first extended stay abroad, this guide offers fresh perspectives on nurturing your psychological wellness whilst on the move.

Understanding Travel's Impact on Mental Health

Travel impacts our minds in fascinating ways. The initial excitement of exploring new places—that delicious anticipation of adventures to come—releases dopamine, our brain's feel-good chemical. Yet the same journey that thrills us can also throw our internal systems into disarray.

Jet lag doesn't just make you tired; it temporarily rewires your entire biological clock. Your body might be in Barcelona, but your brain thinks it's still in Birmingham, creating a disconcerting disconnect that affects everything from sleep to mood regulation.

"Travel whiplash" describes that peculiar emotional state where excitement and disorientation dance together. One moment you're marvelling at ancient architecture; the next, you're overwhelmed by menu options in a language you barely understand. This constant cognitive stretching can be invigorating but exhausting.

The Expat Emotional Cycle

If you've relocated abroad, you might recognise the emotional rollercoaster that follows. The honeymoon phase—where everything feels magical and Instagram-worthy—inevitably gives way to the frustration stage, where cultural differences become irritations rather than charming quirks.

"Why can't they queue properly?" you might find yourself muttering, or "Is a decent cup of tea too much to ask?" These seemingly minor frustrations often mask deeper feelings of disconnection and identity confusion. Who are you without your familiar context? How do you belong in a place where you're always somewhat "other"?

Practical Strategies for Mental Wellness Abroad

Create Portable Rituals

Establish small, transportable practices that ground you regardless of location. Perhaps it's a five-minute morning meditation, a bedtime reading ritual, or a weekly video call with loved ones. These micro-habits create psychological continuity amidst changing landscapes.

Build Your Emotional First Aid Kit

Just as travellers pack paracetamol and plasters, consider your emotional first aid needs. This might include downloaded episodes of your favourite comforting show, playlist of songs that boost your mood, or contact details for mental health professionals who offer virtual consultations.

Embrace the Local Mental Health Philosophy

Different cultures approach mental wellbeing through fascinating lenses. In Denmark, "hygge" celebrates cosy contentment; Japanese "forest bathing" recognizes nature's healing power; Mediterranean cultures prioritize communal meals as emotional nourishment. Rather than clinging exclusively to familiar approaches, sample local wellness wisdom.

Find Your Community

Loneliness amplifies all other stressors. Seek connection through expat groups, language exchange meetups, or community classes. Remember that vulnerability—admitting you're struggling to find your footing—often creates the most meaningful connections.

Practice Self-Compassion

Travel and relocation are genuinely challenging. The glamorised version of expatriate life rarely acknowledges the profound courage required to rebuild your life elsewhere. Treat yourself with the same kindness you'd offer a friend navigating unfamiliar territory.

The Future of Mobile Mental Health

The landscape of mental healthcare continues evolving to serve mobile populations. Virtual therapy platforms connect you with professionals across time zones, while AI-powered applications offer tailored support between sessions. Community-based digital solutions create psychological safety nets for travelers, ensuring you're never truly alone in your struggles.

Remember, taking care of your mental health isn't a luxury—it's essential infrastructure for meaningful travel experiences. By acknowledging challenges and implementing supportive strategies, you can explore the world while keeping your inner landscape equally nurtured.

• Consume Probiotics

Probiotics are live microorganism that you can eat. Fermented foods like kimchi, kefir, yoghurt (with “live” or “active” cultures) and sauerkraut contain beneficial bacteria such as Lactobacillus and Biffidobacterium, which already live in your gut and help maintain balance.

• Exercise regularly

When thinking about the health of our gut we usually think about what we are directly putting into our gut (food and drink). However, regular daily exercise plays an important role in keeping the gut moving along and improving blood flow to the gut.

• Limit Alcohol & Ultra-Processed Foods

To protect the microbiome, you can reduce your intake of both alcohol and processed foods. Alcohol disrupts beneficial bacteria and can damage the gut lining. Ultra-processed foods (UPFs) are any type of food that has been processed with ingredients that you would not find in your kitchen pantry. Found in up to 70% of supermarket products, UPFs include not just snacks and sugary drinks, but also cereals, meat alternatives and ready meals. Studies show these additives can disturb the delicate balance of the microbiome and promote inflammation.