FARID THE ZINE | THE WELLBEING ISSUE | Winter 2022

FARID. THE WELLBEING ISSUE

EDITOR’S LETTER

EDITOR’S LETTER

EDITOR’S LETTER

EDITOR’S LETTER

WELCOME BACK TO THIS ISSUE OF FARID - THE WELLBEING ISSUE! A HUGE THANK YOU TO EVERYONE WHO HAS CONTRIBUTED TO THIS AMAZING ISSUE!

LOOKING AFTER YOURSELF IS SO IMPORTANT, NOT ONLY PHYSICALLY BUT MENTALLY TOO. IN TIMES OF STRESS OR HARDSHIP, WE CAN LET THIS SLIP AND FIND OURSELVES IN A BAD PLACE. WE NEED TO RECOGNISE THIS, BUT ONLY IN OURSELVES, BUT THOSE AROUND US.

MENTAL HEALTH IS SOMETHING EVERYBODY HAS IN COMMON AND WITH THE WAY THE WORLD IS AT THE MOMENT, THAT IS A RARE BUT COMFORTING THING. UNDERSTANDING HOW TO CARE FOR ONE ANOTHER BUT MORE IMPORTANTLY OURSELVES IS SO VITAL. WE WANT TO SHARE THE STORIES AND IDEAS OF OUR WRITERS BECAUSE WELLBEING IS SOMETHING THAT IS BEING SPOKEN ABOUT MORE AND MORE BUT THE SKY IS MOST DEFINITELY THE LIMIT. MAKING A COMMUNITY THAT IS CONSIDERATE AND CARING IS THE ONLY WAY WE CAN SURVIVE THE CHAOS WE LIVE IN.

DON’T FORGET, WE ARE ONLY A MESSAGE AWAY, AND OUR DM’S ARE ALWAYS OPEN. DON’T SUFFER IN SILENCE.

EDITOR

NATALIE

SPECIAL THANKS SPECIAL THANKS SPECIAL THANKS

✩Courtney Brodrick

✩Olivia Withers

✩Madi Grice Woods

✩Grace Mcgee

✩Ashleigh Poole

✩Hesham Abdelhamid

✩University of Gloucestershire

✩UOG Student Union

✩UOG Journalism and Magazine

Journalism and Production

WARNING

THIS ISSUE CONTAINS MATERIAL OF A HIGHLY SENSITIVE NATURE INCLUDING EATING DISSORDERS, BODY IMAGE AND MENTAL ILLNESS, WHICH MAY BE TRIGGERING FOR SOME INDIVIDUALS. AN ADVICE AND SUPPORT PAGE CAN BE FOUND AT THE BACK OF THE ISSUE.

CONTENTS

CREDIT: Leanne Davies

WELLBEING

WELLBEING

Physical wellbeing is just as important as mental wellbeing”- a statement made by most caregivers, doctors, and teachers, causing the trend of “the 5-a-day” campaign. Celebs such as Kourtney Kardashian and Selena Gomez, make it no secret that they swear by this statement. Kourtney Kardashian recently launched her new wellbeing business “Lemme”; a business she claims she is “most proud of” as “it is a step back from the typical Kardashian businesses”. The Kardashian star has always promoted healthy eating and being physically active as she claims it ‘betters her mental health’. Due to the launch of her new brand “Lemme”, she claims she is now able to influence her own fans to follow her wellbeing regimes, as she describes them as “life changing”. However, the star has recently been negatively targeted by followers on her Instagram due to her new health brand being unoriginal, and only successful due to the face of the company being her. One follower commented, “Sheesh another diet gimmick promoted by an uneducated wannabe-business woman.” Have these really been tested by professionals to see if they work, or are we supposed to just believe they work because a celeb says so?”

The statement “physical wellbeing is just as important as mental wellbeing” is being put to the test, however looking on Kourts’ IG, the statement appears to be false. it is now questionable if we only follow wellbeing regimes just because celebs say to do so. When writing this I questioned the statement, however, when delving deeper into Kourts’ comments, I came across a fan who was protecting the credibility of the Kardashian stars’ new business. In the comment, the fan mentions the movie celeb and wellness entrepreneur Kate Hudson. It read: “Kate Hudson’s’ supplement line, INBLOOM, is one of the most successful and respected wellness lines in the U.S. The activewear brand Fabletics is also birthed from Hudson- Both lines are highly successful because they work not because its Hudson’s brand”. In my opinion, I believe that while we may only initially buy the product because the face of them is a celeb, the real reason we carry on buying them is because the product works. Like you, I also buy these celeb-driven products and I love them- because they work!u

By Lily-May

Is the wellness industry doing more harm than good?

By Kiera Neal

The wellness industry has no doubtedly become one of the fastest growing industries within the past few years, recently dominating social media platforms such as Instagram and Tik Tok.

The Google definition of the wellness industry is that it’s “the pursuit of activities, choices and lifestyles that contribute to holistic health.” It basically involves taking sometimes simple and sometimes more extreme steps and lifestyle changes, to have a healthier mental and physical well-being.

To put into perspective the scale of this new wellness movement, #skincare has been viewed over 111 billion times on Tik Tok and #wellness has been viewed over 6 billion times. The industry is also estimated to be worth around $4.5 trillion.

It’s recent explosion over social media, however, has made it become more of a trend rather than just a casual change of lifestyle; it’s even helped birth the newly popularised term ‘that girl’ which has been trending all over various social media platforms.

According to Urban Dictionary, ‘that girl’ is: “a girl (or any gender) that gets up at 5am, meditates, drinks smoothies, has showers every day, journaling, eating only healthy food, goes to gym every day and is successful in many ways. This stereotype is typically on Tik Tok and films morning or night routines. Most likely rich too.”

‘That girl’ morning routines, are videos mainly shared on Tik Tok, which show off people manifesting their success. Most of these videos feature girls doing almost exactly (or a very similar variation) of what was listed in the Urban Dictionary definition, showing off an aesthetic and idealised version of getting up at 5am and being nothing but productive all day. In short, the girls in these videos seem to have their sh*t together, and often end up inspiring their viewers to do the same.

THAT GIRL THAT GIRL THAT GIRL THAT GIRL THAT GIRL THAT GIRL

It could be argued that wellness has taken over from the uprise of the makeup industry around 2016. Contrary to a few years ago, where full beat glam makeup with heavy contour, cut creases and blinding highlight was the look to have; nowadays a more natural, glowy makeup look has been trending over social media. The term ‘clean girl makeup’ was trending just a few months ago, now with over 770 million views on Tik Tok, featuring tutorials on how to get your makeup to look as ‘clean’ and natural as possible.

The main difference between the trend of wellness and that girl, opposed to other viral trends on social media like the 2016 makeup, y2k or e-girls for example, is that rather being based around purely aesthetic (although this isn’t to say that isn’t one of its appeals) it’s more focused on creating and manifesting a better lifestyle for yourself.

It must be said that compared to a lot of other trends that have been popularised on the internet, one that promotes mental and physical wellbeing is a lot less harmful than many others. However, for the majority of people, with full time jobs and not that much time and disposable income to invest into wellbeing, it can make them feel unproductive and create unrealistic expectations.

What is easy to forget when watching these aesthetically pleasing videos, is that most of the people who post them are full time content creators, without the usual 9-5 job or studying constraints. This allows them to easily have the time to spend a few hours a day at the gym and take themselves out for a green juice after, and more than enough disposable income to spend on expensive self-care products.

It’s very easy to be blinded by the aesthetic of their avocado toast and acai bowls (because trust me, I’ve been there), however when a person with a less privileged lifestyle tries to implement the ‘that girl’ routine into their own lives, it can often lead to disappointment when it’s 10 times harder than it looked on Tik Tok.

Social media has turned the act of living into an act of performance.

Skincare is another huge factor when it comes to wellness, featuring in the majority of ‘that girl’ routines, which has led to blemish and acne free, ‘healthy’-looking skin being idealised. This new obsession with achieving a naturally flawless looking face, again, is extremely unrealistic and extremely hard to achieve if you aren’t rich enough to afford such skincare products or aren’t naturally blessed with clear skin. I also can’t help but feel that labelling such looks as ‘clean girl makeup’ could be damaging for those without naturally flawless skin and find it hard to achieve the looks they find online, as this enforces the incorrect assumption that their skin is unclean.

However, it’s becoming clear that many social media users are starting to get tired of the pressure that the ‘that girl’/ the ‘clean girl’ trend has started to put onto us, with a new Tik Tok trend starting where people post their ‘clean girl photos’ which are ironically quite the opposite, with messy photos from nights out and mid mental breakdown, for example. Other videos I’ve seen on my For You Page have more straight up been calling ‘that girls’ out, saying that a common fashion trope of theirs (wearing blazers) are ugly, one video with the caption “unpopular opinion: ‘clean girl’ outfits are ugly af- like why are you wearing a blazer to get coffee.”

I believe at its core, the wellness industry can provide many benefits to help improve someone’s physical and mental health and sometimes a small change like journaling for example, can help reduce stress and anxiety greatly. However, it also can create a lot of false hope that is only perpetuated by social media. It makes us believe that becoming ‘that girl’ is an easy fix that will cure our mental illnesses and change our lives, when really it can take a lot more and ironically add more pressure on us.

INTO THE BLUE

For many of us, the ocean is a place of tranquillity and a place we can go to escape the chaos of everyday life. I can picture it now, crashing waves, ripples in the water, fresh ocean air and an endless blue horizon. What’s more relaxing than that? But did you know that swimming in the ocean is also extremely beneficial for your mind, body, and soul?

Statistics have shown that since the interruption of the pandemic that changed our lives for months, people are now spending more time outside in nature. Despite winter nearing, and the weather getting colder, several people are still taking the plunge into the salty cold water. Whether you jump in headfirst or waddle in slowly, wear a wetsuit or go stark naked, there are endless benefits to swimming in the sea.

The therapeutic practice of using seawater for cosmetic and health treatments, known as ‘thalassotherapy’, links back as far as the ancient Egyptians, although its popularity surged in the 19th century in countries such as France and Italy. To this day, thousands of people across the world partake in the practice all year round. Not only are the health benefits worth enduring the frosty swim, but it’s an activity that can be done and enjoyed with friends and family.

So, the question is, what are the benefits of swimming in the sea?

Relaxation

As we all know, getting out in the fresh air and doing some exercise can do wonders for your health and wellbeing. By immersing yourself in the ocean and floating below the sunshine, your body will feel calm and relaxed, easing away the stresses of life. The ocean is also rich in magnesium which will help nurture a deep sleep and spiritually cleanse your aura. Studies have found that low levels of the neurotransmitters such as serotonin and dopamine, can lead to depression, therefore a dip in the sea can stimulate the parasympathetic system which is responsible for our body’s rest and repair.

Boosts your immune system

When people have a poor diet or are stressed and tired, the risk of developing various illnesses, such as high blood pressure, high cholesterol and heart disease is increased. However, thalassotherapy can restore micro-elements within our bodies, which leads to an improvement of your blood circulation, strengthening the body’s immune system. Ocean water also provides a constant supply of vitamins, minerals, amino acids, and micro-organisms which all have an antibacterial effect on your body. So, if you have a minor cut, back pain or even eczema or arthritis, the seawater will work as a natural antibiotic. Whilst swimming or inhaling the sea mist, our bodies absorb these components, leading to a higher production of white blood cells which are vital for fighting off infections.

Reduces inflammation

After finishing your run or Pilates class, a swim in the sea will leave your body and mind feeling refreshed. Saltwater is known to be a natural anti-inflammatory, which can accelerate and ease the process of muscle recovery and fatigue. Not only this, but you won’t feel as sore the next day, so you can get up and out of bed to enjoy your day.

Improves skin

Something many of you may not know is that seawater is great for your skin! Saltwater contains minerals such as sodium, magnesium, chloride and calcium that can all work as natural cosmetics for our skin. Absorbing these minerals will help keep your skin looking vibrant, glowing, and hydrated while also exfoliating and detoxing your skin. It’s also said that seawater promotes the retention of moisture within the skin so that the toxins can be absorbed, and inflammation can be reduced. Many spa facilities use seawater-infused products due to their organic and purified elements. Why not save yourself a trip to the spa, and head out to bathe in the sea?

Something fun to do!

Although the experts will say that running or hitting the gym is the best way to exercise, according to Better Health, swimming is just as good for your body as well as being something fun to do with your friends or family. No matter what age you are, or how good your breaststroke is, swimming can be a light-hearted and easy activity to partake in.

Mental health

Whether swimming is your type of activity or not, exercise in general will release endorphins, otherwise known as “feel good” chemicals in our brains. A study published in 2018 by British Medical Journal Case Reports, explains that the effects of regular open water swimming can be very beneficial for the mind. It was found that swimming caused a significant improvement in mood for the individuals resulting in a more positive and happier state of mind.

The popularity of thalassotherapy is growing rapidly, and more and more participants are praising the benefits to their health, both physically and mentally. So why not give it a try? It could be that a daily dip will change your life for the better. Head down to the seaside, get your goggles out and take the plunge into the blue. u

Jennette McCurdy’s ‘I’m glad my mom died’ left me in tears...

Spoilers ahead! Jennette McCurdy’s book I’m glad my mom died gives an emotional account of McCurdy’s upbringing which recalls key moments throughout her acting career and personal life. I listened to the audiobook, read by her, which I felt gave an authentic view of her story. The book circulates around her mother and how McCurdy’s life revolved around her. However, the stories we learn about her mother and her, reveal physical and emotional abuse that McCurdy only recognises as abuse after her mother dies.

I was thoroughly excited to hear this audiobook as I watched McCurdy in iCarly and Sam and Cat growing up. To many of us, she was a huge part of our childhoods, but she didn’t have the best childhood herself. She talks about some parts of her life in so much detail that you feel as though you’re in her shoes. There have been mostly positive reviews of the book such as one from Publishers Weekly calling the book “Insightful and incisive, heart-breaking and raw.” Listening to the audiobook version also brings the emotion across very harshly.

She’s very honest about some of the topics she mentions, such as when she talks about working with Ariana Grande. She describes being jealous of Ariana, but she doesn’t say anything vicious about her. It’s brilliant in the way that you feel McCurdy’s emotion but don’t hate her for feeling the way she describes. She also uses humour here and throughout the book which gives us a break from the seriousness of the topics. “Fuck being a good sport, I’d rather be playing charades with Tom Hanks.” McCurdy says when she finds out Ariana had been playing charades at Tom Hank’s house.

McCurdy is very clever in the way that she recalls her stories. As a reader, we can tell her mother is abusing her, but she tells the story in a way of how she felt at the time, not realising it was abuse. She downplays situations that happened in her life such as in relationships and family, but we can tell things are bad. A striking example of this is that McCurdy gives a painful account of how her mother taught her to calorie count at a young age. She believed her mother was helping her, but in the long run she became bulimic and anorexic. At the time, she thought calorie counting would help her stay thin and look younger which would help her get more acting roles. She constantly compliments how much she appreciates her mothers’ ‘help’, but quickly she mentally goes to a bad place.

This is just an example of how people can have an influence over others and sometimes you can be so oblivious of how you’re being treated by people you care about. Although not everyone can relate to the abuse referred to, everyone can relate to times they were mistreated - we’ve all had them. One of the key messages in McCurdy’s book is to put yourself first, and there’s something everyone can learn from her story.

The way she describes her mother from the start to the end of the book proposes a huge change, and we follow her on her journey to learning how to care for herself. The title of the book itself I’m glad my mom died is eye catching, bound to get anyone’s attention. The comparison of how she positively describes her mum throughout the book compared to the title shows that there will be an interesting twist to her story.

…And there is a strong ending to the story. Slowly, we see her go through several realisations of the damage her mother has caused in her life. “I had her up on a pedestal, and I know how detrimental that pedestal was to my well-being and life.” This is just one of the things she says, and it stands out because in one sentence alone she sums up the difference in how she feels.

McCurdy decides to never visit her mother’s grave again which I think is the rawest ending I’ve ever seen in a book. It shows her character development and power to take her life back. After she leaves the grave, it’s quite literally the end of the book. She doesn’t need to say anything further about her mother, her actions speak loud and clear. It’s constructed so carefully, and as the audiobook finished, I felt overwhelmed with emotion.

I highly recommend this book, especially the audiobook. It gives an amazing account of her life with so many ups and downs that take you on an emotional rollercoaster. If you watched McCurdy growing up, it’s interesting to see what went on that we didn’t see. Everyone’s going through something and sometimes you don’t quite know the person you’re watching on the screen. u

By Anna Preece

JUST SAY NO:

why setting is so important mental well-being

Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope. thanks. No. Nope. No thanks. Nope. No thanks. No. Nope.

setting boundaries important

for our well-being

By Ashleigh Poole

Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No thanks. No. Nope. No

For all our lives, we are conditioned to say yes to our parents, teachers and friends. ‘No’ is perceived as a negative phrase – so harsh, rude and cynical. Saying yes creates no tension. By agreeing, you’re immediately a good person, you’re kind and helpful and appreciated.

But what if you said no?

We’ve all had those times where we’ve said yes to something we haven’t really wanted to do. Going out for food with someone you didn’t really want to go with. Perhaps a colleague who you’d rather keep just that, but you couldn’t say this to their face because, well, it just simply would be rude. You’ve probably even said yes to someone you’re close with, maybe your best friend wanted to watch a film that’s completely not your thing. Why did you say yes? You didn’t want to be awkward. Even changing your plans so you could stay on at work to cover a shift; you were really looking forward to that coffee date…

It might come as a shock, but you could actually have just said no.

JUST SAy

When it comes down to it, we’re just saying yes to keep other people happy. But what about our own happiness? Why shouldn’t we be putting ourselves first? While helping those around us can be pleasant and healthy, it’s important we know when to stop. As a child, saying no is actually our automatic response to anything we’re told to do by those with authority. So why do we want to say yes to everything as we get older? Society has conditioned us to be eager to please and we’re scared of what might happen if we don’t. Setting boundaries is essential to your wellbeing. Putting a pause to that robotic routine of saying yes can give you your freedom back and save you stress. The easiest way to set boundaries is too be open and honest about how you feel to those around you, and to yourself. Start by communicating, sincerely but respectfully. It’s essential that you follow through on these, so you don’t end up in the same never-ending circle of saying yes to things you don’t want to.

Dr Michael Kinsey wrote an article called The “No” Quadrant in 2019. He defined good boundaries as ‘being able to define yourself and your values as distinct and separate from those of others. In other words, just because your friend wants to do something, you don’t have to do it with them. It’s completely your choice. Dr Michael Kinsey further explains the positive effect setting boundaries and defining our values has on our relationships. You might be surprised to find that distancing yourselves from others’ goals and values actually brings you closer to them. We ultimately have to be separate from other people to fully appreciate how great it feels to have good company. Having the freedom to say no links us greatly to those feelings of self-confidence and healthy connections.

“Society has conditioned us to be eager to please and we’re scared of what might happen if we don’t.”

In the article, Dr Kinsey addresses Dialectical Behaviour Therapy, which is a form of cognitive therapy. Dr Marsha Linehan, the founder of DBT, came up with a list of questions which are used in therapy to determine whether a person’s boundaries are being stretched. Issues that these cover include self-respect: is this going to put it at risk? Responsibility: am I responsible for the satisfaction of this person? Authority: is the person asking me to do this an authoritative figure? Timing: is it the right time to say no? And finally, clarity: do I actually know what I’m saying yes to? This list is a tool designed to help an individual decide whether to tell someone no, and how to tell them. If someone is an authoritative figure, like a teacher or parent, the person is obviously going to have less reason to say no. If it’s not a great time to say no to someone, there’s more reason to plan how you’re going to slowly let someone down to keep the relationship with that person strong and stable.

As we all know, different people have different personalities and different expectations, so after considering these questions, you should also consider the type of person you’re facing. Family, romance and close friendships all fall under the closest kind of relationship there is: the trusting relationship. These people are easiest to say no to because you’re most likely to be open and honest with these people. You feel like they really know you and you know them too. They know what to expect from you and what you like and disklike, so there’s no fear when it comes to declining their requests.

There are also those relationships where it feels like a lot of effort. It’s high commitment to keep a relationship with these people and you’ll often feel obligated to say yes, otherwise you’ll need a great explanation as to why you can’t – they’ll surely ask. For these relationships, saying no is so important, but it’s also really hard. The best way to say no to someone from whom you feel pressure, is to state ‘no’ clearly without an explanation, at first. You’ll then give a clear and concise explanation as to why you don’t want to, be honest here. For every time the other party tries to negotiate, to challenge your decision, you need to stay decisive but polite. Respond to any intrusiveness with ‘I’ve explained my reasons’ until the discussion ends. Stay polite but firm and, before you know it, setting boundaries will become second nature to you.

Learning to say no is one of the greatest things you can do for your time, mental well-being and self-confidence. It will help you feel in control and make you more aware of your freedom. You shouldn’t feel guilty for being honest and for putting your own wellness first. Saying no is hard for everyone, but it’s something we can all work on. Be honest, be in control and say no.

“Be honest, be in control and say no.”

MY EXPERIENCE OF THE PATHWAY TO GAINING AN EATING DISORDER

by Chloe Hall

Warning: this article contains talk of mental health and eating disorders.

What qualifies as an eating disorder? Most people just think it’s starving yourself to lose weight in the form or anorexia, the image of excessively skinny girls with each rib showing through their skin. Not an ‘average weight’ person of any gender, or even an overweight person. But this isn’t the case – eating disorders come in many shapes and sizes, in many different forms, and can affect anyone in their lifetimes. I am one of those people.

According to ‘TalkED’, 2 million adults, in England alone, are diagnosed with an eating disorder but only 11,000 receive NHS care. It’s not just something that teenagers go through with bullying and pressure at school like the stereotype that’s seen. Sometimes you can go through your entire life without any signs before it flags up at an older age, sometimes even into elderly years.

Throughout my teenage years, I was always skinny. That’s the attribute I would get complimented on the most – “you’re so skinny, it makes you pretty”, “I wish I could be as skinny as you”, “you look good in that outfit because you’re so thin.” With this being the majority of all compliments, I heard, and the expectations shown in the media of physical beauty, my mind subconsciously became drawn to the fact that skinny meant pretty; that, if I put on weight, I would no longer get complimented at all. So, the second I gained a single pound, I wanted to lose it despite it making me move towards a healthier weight.

I never saw a problem in the way I ate. I wouldn’t say I had a healthy diet, sometimes I would skip meals or just not have food at school, but that wasn’t me thinking I couldn’t, I just wasn’t hungry. But, when I moved to university, I began to eat at regular mealtimes to spend time with the people I lived with, cooking all my own food from scratch most the time to create a balanced and healthy diet. And, sure enough, the pounds began to start being put on. I was reaching a healthy weight rather than being underweight, but I didn’t see it as that – and I still don’t today. Knowing that I am in the healthy category for my BMI didn’t offer me any comfort whatsoever.

The compliments I had received throughout my childhood spun around my head as I had to move

up from a size 6 clothing to 8’s and 10’s. I was no longer excessively skinny, so did that mean I was fat? How would I lose that weight I was gaining? Since every diet I tried just referred me to my current eating arrangements on the majority, I was at a loss on what to do. Where could I go from here? This is where the real problem started. These thoughts of needing to lose weight began to consume me every time I looked in the mirror, turning to my side to see how my stomach looked in clothing, imaging myself with a double chin. Looking at my reflection, I’d breath in until the point it hurts, holding myself up straight and running my hands down my stomach to try and flatten it out. Just trying to get the image to look how I wanted it to. When I wasn’t looking in the mirror, I’d be sat down pushing my stomach in through my jeans, trying to get rid of the bumps and what I saw as ‘fat rolls’, lying in bed, I would wrap my arms around my stomach to try and conceal it in a way from my boyfriend. Opening my phone to snapchat on front camera, I’d immediately adjust the angle my face was at to dispose of any view of neck fat gathering. One nationwide change had a huge impact for me: having calories being printed on menus. If I ate a lot one day, I wouldn’t feel like I deserve to eat the next day, squeezing and punching my thighs as if I would knock the weight off them. These thoughts tormented me. It wasn’t that I thought super skinny meant pretty overall – it was only for me. If I wasn’t skin and bones, I was ugly, fat, disgusting.

From feeling I was fat, I began to find comfort in eating. I would binge eat to the point I would feel sick, sticking to the majority of adding extra ‘healthy’ food to my diet – an extra apple after a meal where I’m full to ‘add to the healthy levels’ or ‘balance out the fact I just had something unhealthy’. If I ate too much unhealthy stuff in one day, I would then purge for the next two or three to make up for it, having a snack as most. Anorexia is one of the most common eating disorders, as well as the highest mortality rate of mental illness according to ‘Beat Eating Disorders.’

One day, I added to the issue that was already growing. I made myself be sick after food. That way, I would dodge the immediate concern of people surrounding me commenting on ‘have you ate today’ or ‘I didn’t see you cook’ or ‘you’re eating a lot for a change, are you coming on your period’ as it

Eating disorders come in many shapes and sizes, a fact that isn’t easily acknowledged. Being someone seen as a healthy weight, people around me struggled to believe I had one, including myself.

became more and more difficult to hide my purging of food from those I lived with, and those I was close to.

Kneeling on the cold bathroom floor, with tears in my eyes, I was beating myself up for eating unhealthy stuff, for finishing my plate when I was already full. Then the thought popped into my head – if I throw up my food, at least then I was able to enjoy it whilst simultaneously helping myself lose those pounds I wanted to knock off. Maybe then the scales would drop. So, I threw up. I told myself it would just be once; it wasn’t a problem. But, of course, it wasn’t just once. It happened again, and again, and again…

The phrase ‘it isn’t a problem’ came into my head no matter what. Even whilst I was repeating this cycle of eating, binging, purging and throwing up, I never acknowledged it as a problem. I made excuses for myself: the chicken tasted off, I ate too much, I just didn’t like the food. It’s not until recently I sat down and acknowledged it and opened up to people, I’m close to about it.

Of course, no one suspected it when I said, ‘I think I have an eating disorder.’ I even had people turn round and go ‘but you’re not skinny enough to’, ‘your body’s nice, why would you have one?’. These were the comments that would stick in my head from admitting it. I tried to push it back down after that, thinking I’m not worthy to have an eating disorder in that case, I’m clearly imagining it or being dramatic. If I don’t look like these stereotypes, surely, I’m just being stupid or doing it for attention? One or two of my closest friends helped me acknowledge it again, offering to help me with eating even if it’s as simple as we will go to a different room, not eat in a group of people I’m not used to until I’m ready to, and never

taking the ‘I’ll force you to eat’ approach unless it was truly needed and never be mad if I admit I fell back into my habits. That’s what I needed around me, support, acknowledging the fact I could still have an eating disorder whilst appearing to look physically healthy. It brings it back to the fact that eating disorders come in different forms, and I was displaying one of these many forms. I’ve never named my eating disorder, but one day I might be able to get past that reluctance and probably even denial still that I’m truly struggling.

It’s not something you get over immediately from acknowledging it; it’s not immediately fixed. It’s a long, slow and tough journey that I don’t ever know I’ll get over. Some days are better than others, and I battle with all the symptoms and thoughts still. Many sufferers of eating disorders don’t reach out for professional help, meaning figures are probably highly under-estimated. Reaching out for help is the most difficult part after acknowledgement in my opinion; I still haven’t got myself to reach out for professional help, and still remain quiet to the severity of my struggles to those surrounding me. But, by acknowledging it and getting closer to being open has made it so that next step will be easier.

The main message to take away from this is eating and weight are fragile subjects, which should be approached with extreme care. What may seem like a compliment could be perceived differently, and a throwaway comment could cause repercussions. If someone comes to you with the confession they are struggling with food, don’t push it away, and talk to see how you can help show support if possible in any ways – and encourage them gently to seek out medical help. Everyone can struggle, no matter age, gender, shape or size. And this is the story of my journey so far… but its nowhere near over. u

If you struggle with the subjects approached in this article, here are some helplines which can provide guidance, advice and support:

Young Minds: UK charity committed to improving the wellbeing and mental health of children and mental health.

Contact details:

Parents helpline - call: 0808 802 5544

Young persons helpline - text: 85258

Eating Disorder Support: provides help and support to anyone affected by an eating problem such as anorexia nervosa, bulimia nervosa or binge eating disorder.

Contact details:

Call: 01494 793223

Email: support@eatingdisorderssupport.co.uk

Anorexia & Bulimia Care: ABC provide care, emotional support and practical guidance for anyone affected by eating disorders; those struggling personally as well as parents, families and friends.

Contact details:

Call: 03000 11 12 13

CRIMSON FOSTERPhotography

by Jade Henderson

Isitreally therapy?

When going shopping for the purpose of cheering yourself up, the chances are you think you’re treating yourself to some much needed ‘retail therapy’.’ But what actual benefits are there of this so called ‘therapy’, and can it be dangerous if it becomes a habit?

For many, ‘retail therapy’ is seen as a harmless antidote for when they’re not feeling their best. I’m sure you have been in a situation where a tight deadline is approaching, or you have some work you really need to get done, but you find yourself ‘accidentally’ landing on your favourite brand’s shopping page. There’s plenty of worst ways to pass the time, right?

There are plenty of psychological benefits to shopping, the main one being that it helps you feel in control. To your brain, shopping is like an act of preparation, and in return, you feel less anxious. This is because your brain interprets you purchasing an item as preparing for something in the near future (even if it’s an outfit for that important interview next week!) You can get a mood-boost from visiting shops or shopping online, as this is an act of visualizing. This again can help calm your mind. Going into stores/ a shopping centre is a way of socialising. For someone living on their own, it can be fun to go into town, speaking and interacting with others. Even if shopping alone, it can feel like you’re more connected to society. It is also an easy way to get out of the house. Just getting up and getting out can immediately improve your mood for the day and coming home with a treat for yourself is often even better!

However, there are serious problems you can run into if you let shopping become too much of a habit. The main

worry being that it can become rather ad dictive. This can, in turn, lead to money problems, especially if you start relying on credit cards or paying in instalments. This can make you more stressed, doing the opposite of cheering you up – which is why you wanted to shop in the first place!

‘Compulsive buying disorder’ is where a person’s shopping habits become a compulsive behaviour from being addicted to impulse buying. People with this disorder go through a stage of excitement leading up to the shopping experience, and then often have a decline in their mood, usually from feeling guilty for spending money or disappointed in not stopping themselves from making a purchase.

A recent clinical study showed that 80% of those suffering from compulsive buying disorder are women, and most are in their teens or early 20s. It’s often seen in families that suffer from mood disorders or substance abuse. Do you feel as though you’re falling into the habit of retail therapy? How about trying ‘window shopping’ instead of rushing to make your first purchase of the day. Visit all the stores on your list before making a purchase, and when you’ve done that, see if you’re still obsessing over that top you saw at the start of the day, or if the urge to buy has started to subside. Also, tracking your purchases and expenditure can be a great way to stop yourself from impulse buying. Seeing how much money has been

continually coming out of your account may discourage you from wanting to go shopping. Or try taking a certain amount of cash with you. Once that cash has been used, stop yourself from spending anything else – this will also help you to track how much you’re spending. If you’re still struggling with this habit, ask yourself whether you’re using it as a temporary distraction. This could be a distraction from doing homework or from something you’re trying to forget about. Cognitive-behavioural therapy is also a promising treatment, and there is no shame in getting the help you need.u

‘‘To your brain, shopping is like an act of preparation, and in return, you feel less anxious.’’

By Lucy Swift

My Life, & My Career

by sharmaine wiltshire

My Job,

simple Well-Being strategies that helped me which can now help you too.

When up and moving away from home for the very first time is all exciting, until you get really into it. My university experience was like what you had expected, partying all the time, meeting new friends etc. But when it comes to really looking after yourself, it’s a whole different story.

Like others who also suffer with anxiety, looking after yourself can be a hit and miss situation, which then can cause certain elements of disaster. For example, being a fresher, you are practically in it by yourself from the minute you say goodbye to your parents, as responsibility lies on you. Although that element seems to fade as the weeks go by with the introduction of clubbing or the fact first year grades actually don’t matter. Let’s face it, having a double life, which I had, got me into trouble. Although, it really didn’t take long for my uni life to be the “world” I’ve always wanted or had imagined. However, to have the opportunity to chase my dream career meant trying new things and understand

what it really takes to become a journalist, to be put into a world of demands and real skills. However, the love I had for everything was in fact real and was always there or at least that’s what I had thought. I was somewhat “happy” like I was on top of the world. Until half of the year was gone, things started to take a turn. My friendship group and lectures helped me through the tough times, which they all hated from the way of telling me not to do it or stop talking about it, I owe them everything! Because at the end of the day, they had to remind me 24/7 that my impulsive choices were bad for my mental health, an exhausting task to be doing for a whole year , especially as they adore me so much. I was relying on substances and the people around me to make the feeling better and to block out the negativity, just for the night in a bedroom, where it was an isolating but comforting space to be. Therefore, it included trying to “kill” those bad thoughts, just because of a mishap or something I was involved in, again… It took a very long time to finally come to terms that this person I

had become was doing things that I didn’t know she could do. However, stepping back completely, and after taking into consideration that it was best not to continue, which both was disappointing and a relief, my well-being is a lot better than it was a year ago. “Saving” myself from going through all of it again, I have never felt lighter. My thoughts are now at ease, and finding things that make my life a lot happier and healthier, such as having a stable job and learning new things every day, has taught me to take back control that I thought I would never get back, or at least I had. By choosing to change those elements in my life, it meant that I have in a way, lost myself and the motivation I once had. It also means that my social life has increased rapidly. Mentally and physically, there are still mishaps, but my impulsive choices have decreased, and I am more positively influenced by people or what is around me. Yet it won’t ever stop me from getting back what I love and the world I once had, but hopefully I will again in a later point in my life.u

My counsellor gave me the idea of writing down my thoughts and how I felt during each day of the week. So, if and when I remember, I would write a small summary in bullet points, especially before going to bed, of all the things that have happened during the day. By doing this, it released all the negativity, and by writing down all the positives, I could reflect on the day. This is also good for those who love manifesting as well, as you can start your day by setting goals for the week or for each day.

Going on a long walk with a friend will not only improve your physical well-being, but your mind too. Talking is always an important aspect into today’s society so open up to a friend whilst getting lost and discovering your inner self in a new city. The mind & body will be more at ease and by having a deep conversation, you will be able to open up a lot more about what is troubling you.

Starta new hobby

Neglecting hobbies or using an excuse of “I don’t have time anymore,” especially when studying can be a bit of a downer. However, signing up to new societies might boost that motivation of trying new things and you can even get back into what you once loved. For example, if you loved drama in high school but haven’t done it in a hot minute, there are drama groups at some universities. This also allow you to get back the confidence with people who love the same thing as you.

my 5 tips... Write a diary goon a walk

Make a playlist eatgood food

When you are bored, grab your bestie and make a playlist together with both of your favourite songs. I remember doing this with “Serena” when the both of us were bored one day. We had so much fun going through the different songs which we both loved and had discovered songs the other person knew.

Moving to a new city, means going out and discovering all the food options you and your group of friends try. This is a good way to come together and relax with the people you love, and with conversations flowing, you will find yourselves lost into the food and atmosphere around you.

Whyyoga is a must foryoung people

When I speak to others about yoga, not many say that they try it or think they would ever enjoy it, however I strongly believe that yoga is one of the best activities to practice for our wellbeing and mental health.

Common excuses for people not trying yoga are: “I’m not flexible enough,” “I’m afraid of looking stupid in front of others,” “I think it would be boring.”

Yoga might not be for everyone, but I think that it is so important for people to try, especially those going through stress (which of course is anyone and not just young people.)

Another common thing I hear is that ‘yoga is for girls.’ In short, yoga is for everyone who enjoys it and finds it beneficial to them and their lives.

The great thing about yoga is that it is always accessible for young people whether this is online through free videos or in-person classes. Some classes are even free of charge too.

Either way, it is a ‘practice for life’ and anyone can take part in the art and pass it on to those who need it the most. a

BENEFITS OF YOGA:

• Managing chronic pain

• Helps you sleep better at night

• Gives you a good/ better relationship with your mind, thoughts, and body

• Good for those menstruating (fewer irregular periods, good for easing stomach cramps)

• Helps you relax after a long day

• Eases anxiety and depression

• Calms anger and negative emotions

• Great for stress management i.e. you have exams etc.

• Gain great strength

• Helps you become more flexible: the more you practice, the more flexible you can get

• Focus on body image

Don’t worry about how ‘good’ you are

No one is going to judge you based on how flexible you are.

You do not need to be able to touch your toes or lift your leg over your head, nor is anyone analysing how you look in a pose.

One of the best parts of yoga is that you will be (or should be) in a non-judgemental place with people who want to feel its benefits just like you.

Feed it into your routine

Most people like to practice first thing in the morning or last thing at night, so whether you are anearly bird or a night owl, it is up to you what time of day you want to practice.

You could even practice throughout the day if you wanted to.

Get advice from fellow Yogis!

One of the best ways to know more about something is to ask someone who already does it andknows what they are talking about. You may want to seek advice from a yoga teacher or practitioner or just someone who loves yoga!

starting

Record your progress

You may want to record how much you are doing and what styles you like best. Again on seeking advice, you may want to find out what poses might suit your current situation.

For example, if you have been injured while playing sport, what pose is best for the injured body part and how can it help?

Feel the difference it makes and listen to your body

Is yoga making a difference to your life?

If so how and why?

Tips for yoga

Always make sure to listen to your body as well when practising as sometimes we push ourselves too hard.

By Lucy Carlile

Disorder

She can’t harness the thoughts, The intrusions in her head. They’re loose and spiralling, Unravelling further threads.

When she casts them astray, She reaches ribbons without knowing; Her hand is caught betraying And joins the thoughts flowing.

Sinking into the abyss, Where all the horrors reside, She sees images of terror Projected on walls inside.

The dark notions grip tight. Since driven by fear, She is compelled to fight, Believing the thoughts will clear.

Ideas fill her with dread, Unrelenting panic, Afraid she’s done terrible things From the lies inside her head.

A moment, she can arise from pain, The outside world has beckonedUntil she engages with the demons And is dragged down to fight again.

by Chloe Harvey

Sight loss

Aperson with a disability is five times more likely to suffer from mental health problems, particularly with depression and anxiety. This is seen particularly in people with chronic illnesses or physical disabilities. 2.2 billion people across the world are predicted to have experienced some form of sight loss.

Sight loss is categorised as a physical disability. Because of this, the consequences on mental and emotional health are substantially overlooked particularly in children and young adults. An estimated 5% of adults with sight loss have major depression and 7% have anxiety. One in three people with sight loss experience symptoms of anxiety and depression that indicate clinical disorders but with no diagnosis. More than half of those experiencing mental health issues do not receive treatment.

Like with any kind of loss, a person goes through a series of emotions to attempt to comprehend what has happened. People with sight loss are in a cycle of these emotions; they may come individually or collectively.

Denial is often one of the first emotions a person with sight loss experiences, whether their sight loss is rapid or gradual. It can be exceptionally hard to process and often people find themselves attempting to continue with life as if nothing were different; this can go on for years an often people don’t even realise that they are denying it.

Another form of denial is desperately trying to find a cure to help “fix” your sight loss. This has an impact on a person’s mental health as they can have trouble understanding that they no longer have sight and as a result can’t do something as simple as going for a walk. This all has a knock-on effect and can cause depression, anxiety and lead to a whole host of other emotions.

Fear of the unknown can be seen more in people who have rapidly lost their sight or are losing their sight as these people have no idea of how they can live in a world without sight and must very quickly try and adapt to a new way of living often without any support.

One of the other most prominent fears someone experiencing sight loss has is the fear that they are not good enough and that they are a burden on society. They see themselves as not being the same independent and capable person that they were before. These two fears alone can lead to anxiety and depression as well as conditions such as insomnia, migraines, and a poorer quality of life.

Other fears like not being able to fit in to society is something that plagues both blind and visually impaired people; they are often scared of not knowing how to act or whether they are being judged. Studies have shown that people with sight loss show significantly more anxiety in social situations than their sighted peers.

Fears people may have include public transport, objects moving towards them, animals or insects and many more. These may seem like common phobias but essentially, they can be considered as offcuts of broader fears. Anger appears most when a person realises that they are no longer able to do something. This can be as simple as making a drink or as complex as going out to somewhere like the shops or to the gym. Anger or frustration are often emotions that build up over time often being presented at the most unexpected times or in situations that aren’t necessarily anything to do with their sight loss.

Sometimes a person with sight loss could get angry with something simple but deep down they are angry about their sight loss and are grieving. Anger and frustration can also have a direct target such as hospitals, support services, friends and even family. Hospitals in particular can cause a lot of frustration and anger if a person is searching for answers and none are being provided; this could be because there is no reasonable explanation or the hospital don’t know, even the most specialised eye hospital may not have the answers a person wants.

Support services often are overloaded with cases which can mean it takes a long time to provide the support needed. This then leaves the person suffering with feelings of isolation, dependency, and resentment. Whilst a person experiencing sight loss will be grateful for their friends’ and families’ support, there is also an element of frustration as they may feel as if they are being overly protected. On the other hand, they could also feel that their friends and family aren’t listening to them and are trying to ‘fix’ them when they don’t need or want ‘fixing’. a

Mental health has become a prevalent issue within society particularly in recent years. This could be put down to numerous factors like social media, age or even celebrity influence. Whatever the reason, talking about mental health has become more normalised. However, what isn’t talked aboutis the affect that disabilities have on it.

and mental health

People losing their sight often grieve because they are stuck in the cycling off thinking about what they once had or what is to come. This is often a lengthy process and can go on years, it tends to mostly affect people who are in denial. Often it hits people worse immediately after losing their sight or when they are of an age to realise what could have been and the milestone events they are going to miss.

Grief can often be coupled with resentment which can be aimed towards numerous sources. The biggest source of resentment tends to be towards yourself. This resentment comes from feeling like you are burdening other people or taking attention away from other aspects of a person’s life. You also may feel that you are not as worse off as some people so you started feeling guilty about feeling this way.

Isolation is one of the main secondary feelings people with sight loss have experienced in association with another emotions; being in education and having sight loss can often evoke these feelings. Children and young adults in education are often separated from their peers either because they have extra one to one support or because they are excluded for being different.

Lack of self-esteem is another secondary feeling a person with sight loss experiences. Sighted people score significantly higher on self-esteem tests than those with blindness or a form of visual impairment.

Over the years, there have been attempts by charities to help overcome these barriers. The RNIB has set up counselling services to help people talk about their experience with sight loss. This allows for people to have equal opportunity of counselling as anyone else should they want it.

Guide Dogs havealso had an impact on helping people with sight loss overcome challenges both physical and mental by providing partnerships for life; guide dogs have also helped with technology, mobility and to form friendships through programmes such as My Sighted Guide as well as merging with Blind Children UK to form a charity.

So why is disability and mental health not talked about enough?

I feel disability and mental health are a double-edged sword. Sight loss is never associated with mental health conditions by medical professionals which gives the patient the impression that what they are feeling is unrelated or irrelevant. Stigma surrounding mental health doesn’t help as it makes people less likely to talk about their problems. This is heightened more so for someone with sight loss as a result of various factors and circumstances. Therefore, the medical professionals don’t address it but the patient also doesn’t talk about it, making the problem worse in the long run. u

By Amy Woodward

The relationship between

by Olivia Withers

Whether it’s a walk to town or you’re going through an ‘oh-my-god-mylife-is-over’ breakup, music is always there to be comforting and tell you that everything will be okay, or it’ll remind you of your ex…. Either way, it is scientifically proven that music can make you happier, giving you a little boost of dopamine.

Students studying BA Acting at the Royal Central School of Speech and Drama to explained how music can benefit your wellbeing. Their statements point towards the contrast of how different genres and artists have the ability to make individuals feel happier, from the likes of The Beatles to Slipknot. Ellie, 20, explains that music helps her mental health massively. “Artists such as Mitski, Phoebe Bridgers and other female artists who write beautiful, poetic lyrics feel like a comfort blanket.” This is a common, universal feeling people get when they listen to music they can relate to, almost like you can wrap yourself up in the lyrics like a burrito and feel safe and away from any worries in the world. “Frank Ocean and Daniel Caesar help when I’m sad, but artists like Arctic Monkeys, Paramore, Bring Me the Horizon and Wolf Alice, these artists make me feel empowered and give me a boost when I listen to them.”

Another student shares her experience with music, “On constant rotation is Lizzy McAlpine, man, she can make me feel so many things. Her music is ‘Joni Mitchell’ inspired, creating this kind of fuse of anxiety and euphoria that this generation feels.

She has a beautiful way of writing about unspoken feelings and emotions that we as Gen Z experience that we think are insignificant.”

Having new artists to be obsessed with can feel very fulfilling and new to explore and listen to, but also having one band or singer you stay up to date with can feel nostalgic and safe. She continues, “The 1975 are my most listened to band. They have songs for each of my moods and moments. I find new meanings for their songs as time goes on and when they release new songs, it feels like they can match how I feel at that time. I love the lyrics and the sensual, sexiness of it all. If a band consistently makes you dance in the mirror, then I guess they’ve got to be your favourite.”

Acting student, Imaan, explains their relationship with music and well-being, by using music to block out the noise. “It’s so loud in my head that silence physically hurts and music blocks out the pain. I also use music to help me process the emotions I feel”. Some of Imaans’ favourite artists include Pheobe Bridgers, The Smiths, Jon Bellion, Taylor Swift, The 1975 and they love listening to musical soundtracks. “When I find the right musician, the right song at that moment, it’s like I’m finally being seen - and that means everything to me.”

Mind, a mental health service, found researchers discovered that music releases dopamine, the chemical that gives satisfaction and pleasure. When volunteers listened to music they enjoyed, their dopamine was up 9% higher.

(https://www.bbc.co.uk/news/health-12135590)

between music and your mind

It’s a similar feeling to exercise, that feeling the brain experiences of contentment and motivation.

Anton, a student at the Royal Central School states that he likes music because “there is something for everybody and there’s always something to listen to, whatever mood you’re in. I love music from the 60s and 70s, from the likes of Rolling Stones, Elvis, The Who, Queen and The Beatles. This type of music always lifts my mood and makes me feel good. I also love singing along with music as it boosts my mood, making me feel warm and happy inside.”

Well, it’s certainly clear that a lot of people who enjoy different genres and musicians from rock to pop benefit from using music as an outlet for their mental health and well-being. The facts and statistics provide the proof that music can be a healer, personal opinions and experiences give a sense of friendliness and relatability to one another. So, why don’t you go ahead and create a playlist full of songs that make you feel happy, boost your mood and give yourself a little bit of TLC that you deserve! u

It’s a sunny day in Bournemouth and my family are on holiday for a few days. We take a coffee break at a local café and my dad allows me to leave for half an hour. I walk into CeX and look around. I wasn’t expecting to buy a new game and was about to walk out. That was until I spotted a used copy of Sly Cooper for the PlayStation 2, a console I bought 2 years ago for fun. I was looking for this game for such a long time and I finally purchased it. It was the only thing I bought on holiday.

However, during my holiday, I got too addicted to Twitter. While I enjoyed checking out stuff on football, video games and music, the other side of the app was full of racism, xenophobia and transphobia. One day, something Transphobic would trend and the other day, something Xenophobic would trend.

The trend that made me decide to leave Twitter was when Lenny Henry was getting racial abuse because he simply stated that a comedian named Bernard Manning was a ‘spherical racist’.

To me, Twitter is mostly a cesspool of misinformation and addictiveness. So, on my birthday, I deleted the app and deactivated my account. Why? Because it was impacting my mental health. Every day, I’d wake up to see what’s trending and would waste my time looking at the ‘for you’ and trending page to see what’s going on. This really did not help me.

The day after my birthday, I picked up my copy Sly Cooper and realised that I had a day to myself. My time on Twitter was no more and I was ready to try something else. I booted up the console, put the disc in and was transported into the world of the thievish raccoon. After all, it has been 20 years since the game was released and wanted to hop in to celebrate the anniversary.

I took control of Sly Cooper, a Racoon who goes on an adventure with his friends Bentley and Murray to get a book called the Theivius Raccoonus back from five villains. As the game started, I learnt to run, hide, sneak, kill baddies and dodge yellow lasers. I thought this was going to be a stealthy game type of game, but I was wrong. It’s more of a platformer.

I started to enjoy the game, sneaking through levels and progressing to defeat the first boss. Speaking of the boss, I defeated Raleigh and beat him on my 2 nd attempt. I felt pride in doing so as I pressed the square button to take damage off him and move on to the next level.

The second level was set in the USA and had to take on a dog named Muggshot. At this rate, without Twitter, my mental health was getting better. Every boss felt like someone I had a bad experience with on the app, even if I never interacted with those kinds of people. Raleigh reminded me of right-wing capitalists who always seemed to dismiss climate change and Muggshot looked and sounded like an American who’d vote for Donald Trump to ‘save America’.

The gameplay was getting harder, world by world. Most of the time, it was difficult to stayon platforms and not get killed by mosquitos and swamp monster. As this led to many game overs, I found myself raging to the point where I decided to take a break from Sly after 3 hours.

Two days later, I boot up my PS2 and start playing Sly Cooper again. I was ready to complete the game. This time, I was getting better with the game, my sneaking skills improved, and my attacks were smoother. Then, the boss battle. Sly vs Ms. Ruby. It was basically a rhythm level that gave me flashbacks playing Dance Dance Revolution in middle school in P.E. lessons. As always, it was trial and error.

How Sly helped my mental

This battle was tricky. I would’ve given up, only for my resilience to keep up with me and beat the crocodile on the second stage. The sigh of relief from me was loud. Ms. Ruby gave me old age woman vibes who mostly stay at home watching ‘This Morning’ and arguing by themselves over the TV.

Boss number 4 was around the corner. This level was easier and more calmed me down after the last battle. It’s like coming back from a heated Twitter discussion, shutting down my phone and taking a dip in my own swimming pool in the hot summer evening.

The Panda King just makes kung fu moves that fail miserably to kill Sly and I just laughed at how easy it was. To compare, Panda King reminded me of a type of person on Twitter who thinks they are the best because of their political views, only for someone to easily debunk them with basic facts which reveals their disadvantages.

Four bosses in and my mental health improved, and it turned out that Sly Cooper was mostly responsible for all of this.

The final boss was ready for me. A mechanical eagle named Clockwerk was waiting. From what I heard in reviews, he’s one of the hardest villains. Now, the heat was on.

So, Sly vs Clockwerk. This was it, one more boss and the game is complete. Now I was standing up, sweating, letting it all out and disciplined to defeat the game once and for all!

When I got to the final boss, it put me up to the test to finally defeat the game. What would’ve been a time of being addicted to Twitter, looking at dodgy stuff was now a time where I had challenged myself to play a game I had never thought of trying.

And just like that, Clockwerk was defeated, and I had beaten Sly Cooper. I shout the following: ‘YES! YES! THAT’S WHAT YOU GET YOU GERIATRIC IDIOT! FINALLY BEAT YOU AND THIS GAME!’. This happened while my family came back from taking my brother to football training and heard me as if I was celebrating a goal in a football match. But this was more than a football match. This was a video game. This was Sly Cooper.

This game helped me improve my mental health by letting all my emotions all out while alone. Many people have different ways to improve their mental health. Some take breaks, some delete their social medias, and some organise meet outs with their friends.

What did I do, I bought Sly Cooper for £25, deleted my Twitter account and set out on an adventure helping Sly and the gang to retrieve the book that would teach him to become a professional thief. I am thankful for Sucker Punch Studios for making such a fun and impressive video game and I am thankful that I decided to give the game a go and get invested in a cartoon Raccoon’s quest on the PlayStation 2 that came out 20 years ago. u

By Matteo Pirelli

Cooper mental health

BEAUTY STANDARDS AND MENTAL HEALTH

BY SOPHIE HIPKISS

The body image of an individual is how they view themselves in their mind’s eye or the mental picture a person gets when they imagine what they look like. A person develops thoughts and feelings on how one believes their appearance impacts their day-to-day life. This can have an effect on how one treats their body. Some people don’t have an accurate perception of how they view themselves (distorted body image) and the most severe case of this is called body dysmorphic disorder.

Someone who has body dysmorphia will constantly check mirrors, compare their appearance to others and obsess over one particular thing of their body. Some would say this is obscene, however when struggling with body dysmorphia, it is completely normal to deal with the constant battle with how you perceive your body- it becomes part of your daily routine without realising.

Some may suffer from body dissatisfaction which is where an individual is unable to gain the body type that society has argued is attractive. For example, in the western world, it is socially attractive for a female to be ultra-thin and very toned and men to be very lean. From what we see on social media, there is a constant change in what society finds attractive. For example, in the past few years having thick thighs and a big bum has been ‘in fashion’. But now, some famous influencers such as Khloe Kardashian, have got their implants removed (what gives them big bums), making people wonder if there has been another shift in what society finds ‘attractive’. It is hard to keep up with the constant shifts in which society find attractive as nothing can be ‘the norm’ for long.

When a person’s body does not match their ideal body image, mental health issues such as eating disorders and anxiety disorders start to occur.

Stereotypically, it is considered that those who have issues with their body image are normally women, but in recent years it has become common for men to suffer from body dissatisfaction too. Typically, men will suffer from muscle dysmorphia which is where they obsess over the idea that their body is too small or insufficiently muscular. They will then over exercise and restrict what they are eating in the hope that in hope to obtain their ideal body type.

Now I am no doctor, and if you feel like you need more advice then go to your local GP and seek professional help. However, after having someone close to me who suffered from this, the first step to take is to accept your body image and conclude that it does not define the person you are. I will be hard to achieve this, but it’s a step.

Another great place to start is to avoid comparing yourself to others, and go on a massive unfollow spree on Instagram and unfollow the influencers who project the unrealistic body types on social media. Comparing yourself to others and expecting to be perfect means you will never be satisfied with what you see. When you stop comparing, you will feel far more confident, and this will be shown when interacting with others- radiating in confidence is far more appealing that what someone’s body type is.

It is important to understand that those who suffer with their body image will suffer mentally and will need to get medical help and advice if these thoughts turn into depression, anxiety or eating disorders.

Places where you can get help are:

• Your local GP

• https://www.betterhelp.com/

• https://www.beateatingdisorders.org.uk/0808 801 0677

Drawing a line at shaping the curves tackling body image

My eyes can’t help drifting to the numbers below the delicious-sounding burger on the menu. Then I begin to fret.

‘I can’t eat that burger,’ I think to myself, ‘it has too many calories. Go for the healthier option. But hey, I’m out with my friends, I should enjoy myself. It’s a treat. How many calories have I eaten already today?’

My concerns over body image are the icing on the cake for my existing mental health issues. I know that many people share the same worries and doubts as me, and it feels terrible to be wrought with such negativity about your body. Why can’t I enjoy the foods I really want to eat when I go out to a restaurant? Why should I have to do workouts that I don’t really enjoy, just to feel ‘slim enough’ when I’m already a healthy weight?

Over a third of adults have felt depressed or anxious because of concerns over their body image, according to research from The Mental Health Foundation in 2019. In addition, one in five adults worried about their image because of photos on social media.

It’s not surprising to hear that online platforms can become a big source of insecurities. Think of all the photos of celebrities and influencers who show off in bikinis, men posing with the lighting perfect to highlight their muscles, and retouched models in adverts. It’s like beauty propaganda to shape your views of yourself, and others around you. And it’s far from a realistic view of the world.

“I definitely think the way I feel about my body has changed as I’ve grown up,” a 24-year-old student explained. “I let other people like my mum dictate what I wore a lot when I was a teenager, which influenced my insecurities. But now that I’m older and more independent, I can choose what I want to highlight and that in turn gives me more body confidence.”

Another student shares concerns about the ever-desirable ‘flat stomach’; “I do worry, like when you see [images] on social media, everyone is thinking, not just girls but guys as well, ‘I need to look a certain way, I need to do this to myself’, and it’s just a vicious cycle you can’t get out of.”

So, what is being done to help people feel more confident with their body image?

France is a country really paving the way towards body positivity. In 2017 the BBC reported on new measures the country had put in place, including warning labels on commercial images which have digitally thinned bodies, and how all models require a doctor’s certificate regarding their physical health.

In the UK, I’m sure we all remember the ‘Are you beach body ready?’ advert scandal in 2015, when Protein World used the above question, centring a slim woman in a bikini, to highlight their weight loss product in London Tube stations. Over 70,000 people signed a petition to remove it, and they were heard – the Mayor of London banned all body-shaming adverts on Transport for London vehicles.

But is there more that could be done in our country to support body positivity?

Brands are taking a more positive approach to advertising, with Dove’s ‘Real Beauty Pledge’, described on their website as featuring ‘zero digital distortion of women’. Fashion brand ASOS are on the same lines, stating that they ‘work with more than 200 models to represent their audience’ and their photos have ‘no reshaping or removing stretch marks.’

There is also a campaign called Be Real set up in the UK, which has created a Body Image Pledge calling for models to be portrayed in a more responsible manner by the nation’s industries. There are four parts to this pledge, including reflecting diversity, reality, and promoting health and wellbeing. They are encouraging companies to publicly endorse and sign up to their pledge.

“I feel I’m a complete opposite now when I think about my body,” a 19-year-old told me. “You sort of engineer in your own head what you think you should look like, which has been a bit toxic in the past. I remember as a teenager, feeling insecure in my own skin because I was so lanky. Seeing certain things, like guys with a perfect build, can make you look inwards a lot, and wonder ‘am I good enough?’ I’m 19 now and I couldn’t care what others think. I like buying nice clothes, I like posting on social media, and I’m confident in my tall and skinny build.

“I think once you stop caring what others think, you open so many possibilities for yourself, and I’ve found so much happiness both inside and out for just being me.”u

“I need to look a certain way, I need to do this to myself’, and it’s just a vicious cycle you can’t get out of.”

By Chloe Harvey

Stressed out? …maybe S

tress is an unwanted by-product of student life. Inevitable. Understandable. Preventable?

What if part of that stress you may be experiencing is a result of the language you’re exposed to? A set of meanings produced, repeated, and disseminated across all communication platforms on a daily basis. It is a thought, but perhaps if we become more aware, and more curious about how language and discourses are subconsciously increasing our stress-levels, we can better learn how to control it?

By Hannah Karpinski

…maybe it’s not your fault?

Current affairs

For those who were studying during the outbreak of the (then) unknown virus Covid-19, you will probably remember the nations anxiety, fear, concern or uneasiness. (An added layer of stress on top of your “deadlines”). Thinking back to 2020, did you feel like we were at war with the virus? Did you feel like the virus was travelling? Or the virus was personified as a killer? If you answered ‘yes’ to these questions, you might have been influenced by typical metaphors used in health discourses in the mass media. Metaphors can be used to frame any issue (in this case, virus) in a particular way (Zinken et al, 2008). For instance, common metaphors in media reporting of infectious diseases include, “disease is a killer” (e.g. ‘Zika ravages cities and claims victims’, (The Daily Star, 2016)), “fighting disease is war” (e.g. ‘the battle against foot and mouth’, (The Scotsman, 13th April 2001)), “diseases are on journeys” (e.g. ‘The Zika virus is spreading throughout the country’, (The Sun, 2016)) (Knapton, 2018). Language used to frame any disease or virus can have implications for how the public understand, perceive and respond to, i.e., Covid-19. In this case, with fear and…stress.

Who needs this extra stress?

You don’t need it. Although how can we understand stress better to prevent it? While we internalise stress in student life, and external influences of stress have been well documented…perhaps we need to turn to the hidden meaning of language in our daily lives to create change.

Deadlines

Why did we become so fearful of deadlines? Could it be that language and semantics have a subconscious role in perpetuating this fear? A fear that might be repetitively triggered by mapping meanings from the concept of Death (root word, ‘Dead’) onto the compound noun itself, ‘Deadlines’. As a result, we fear deadlines as they’re: something we can’t escape, something so final, that can’t be “re-written”, fear of the unknown, fear of falling on your own sword…failing. It’s no surprise then, that deadlines conjure up more feelings of anxiety and depression, than rainbows and teddy bears. Who needs this extra stress?

Food

Have you ever stopped to wonder why you feel good or bad when consuming certain foods? Why do you think “healthy eating gurus” like Deliciously Ella or Joe Wicks are hailed for their “Clean eating” manifestos? Many pop culture health discourses link “Clean eating” to morality, and by extension, identity. We are told “Clean eating” is good, natural, simple, organic…honest, real, pure. Words that can be associated with a saint or a guru. We might then idolise people based on their “Clean eating” practices, and want to either follow these i) to feel or be perceived as cleaner and purer ourselves, or ii) to aspire to identify with the elite. This begs the question, what if you don’t subscribe to “Clean eating”? Does this make you bad? A cheat? Dirty? Impure? No. But it’ll be interesting how many of you feel this way after consuming artificial, processed foods. As you can see, this is problematic. Using language and semantics in this way, almost sets up socio-cultural divides, and potentially leads to judgements and blame. u

The Westernisation of the Buddhist Mindfulness Movement.

By Maddison Ball

Westernisation Buddhist

Buddhism, as a faith founded by Siddhartha Gautama or more widely known as “the Buddha” once he was enlightened, originated more than 2,500 years ago in India. Considered one of the major world religions, with about 470 million followers, its practices have begun slipping into the Western world for secular objectives - one of which we are all familiar with: The Mindfulness Movement. While the concept of mindfulness can be confusing and disconcerted in a modernday environment where you can’t turn your head without seeing the word sprawled across a poster somewhere, mindfulness is ultimately described as the psychological process of bringing your attention to experiences occurring in the present moment, through the process of meditation or other training. Mindfulness has always been a Buddhist concept; reducing stress, increasing confidence and self-esteem, pain management and addiction management, existing as an ancient idea that goes back to the Buddha’s first sermon. Its popularisation in the west, is inevitable in a society where The World Health Organisation stated mental health issues will form the biggest burden on health care resources by 2030.

The Buddha taught his followers that the end of suffering could be achieved by following an Eightfold Path, a list of 8 sub-principles to live by: Right Mindfulness being one of them. Living in this way, and fulfilling all 8 of the teachings would be critical for spiritual progress, as living mindfully would eliminate thoughts of craving or attachment (“tanha” in Palithe original language of the Buddhist texts). The implementation of living so peacefully was allegedly first integrated into the Western world (across 50 years) by American philosopher Jon Kabat-Zinn. Producing many books on this, KabatZinn curated the notion of Mindfulness bases Stress Reduction in 1979, and then Mindfulness based Cognitive Therapy, designed to treat depression. While some may hinder at the point that depression is not an easy fix, especially in such an unforgiving modern scene, mindfulness has been proven to help reduce the stress hormone Cortisol and the size of grey matter in the Amygdala- providing observable, empirical evidence mindfulness is just as efficient in a Western society. While the abstraction of mindfulness from its Buddhist origins might seem like an appropriation and distortion, it’s important to shed light on how this westernization and raised awareness of the teachings could be seen as an example of “skills in means” (“upaya” in Pali): it provides a way of “giving beings the opportunity to make an initial step on the path that leads to the cessation of suffering”.- Rupert Gethin, Buddhist Scholar.

Apparently, the mindfulness market is worth $1.2 billion, with the app Headspace being the highest earning app used in America ($100 million). This would make sense though, when compared to the fact that 70 million people in the US live with some form of chronic pain. Now used in the workplace too, like how leader Chade-Meng Tan of Google claims mindfulness to be “the new fitness”, employees are encouraged to be the best version of themselves just like what the lay people of Buddhism would be encouraged by the historical Buddha. Including mindfulness in the workplace and increasingly in schools too, one would feel calmer, helping your likeability, which feeds your rate of potential success, therefore helping with your career.

Additionally, the Buddhist school of thought doesn’t altogether diminish any glimpses of modernisation in their practice and the school of Engaged Buddhism is a prime example of this. Engaged Buddhists apply Buddhist principles to pressing social issues by melting meditation, mindfulness, awareness of the present moment and

compassionate action to better society. This could be through social events or through personal development.

After all, to conclude, there are many practices/ideologies we preach today that we are unaware of the origins of. While Buddhism continues to grow as a religion, it simultaneously grows further as a spiritual guide of reasoning to a secular society. Either development would result in the spreading teachings of historical India, which would be viewed as a success by the Enlightened One, so the occupation of mindfulness in our homes, classrooms, work places and heads can lodge interminably.

“Loving Kindness is a quality of the heart that recognises how connected we all are”

(Sharon Salzberg- Buddhist teacher)

Trigger warning

“Weight loss does not

The complicated mental journey

alking up to my nan’s static caravan, I’m looking forward to giving her a big cuddle and seeing all my cousins and aunties as they fill the tiny living area, as they do every Sunday evening. I push the door open, and the cosy heat hits my cheeks – even though it’s still technically Summer she insists on having the heating on. Her little dog, Cassie bounds up to me as she always does and lifts onto her hind legs to greet me with laps of her tongue to my fingertips. I walk in further and I’m met with warm welcomes from my family whom I adore. My aunties ask me how I am, how my university course is going, how work is, and the rest of the usual stuff. But then the conversation turns to how much weight I’ve lost.

I’ve never been massively overweight. At my heaviest, I was thirteen-and-a-half stone and for my five-foot-seven-inch height, it wasn’t a huge health concern. I struggled with my mental health for a good three years, prior to this weight gain. I was taking antidepressants for two of those years, which partnered with a pandemic that forced us all to stay at home and meant I could sit and eat all day; causing me to pile

Won the pounds. This didn’t really bother me at the time because I was more interested in getting better mentally than in the way my body was changing. However, it eventually became quite a big factor in my decision to come off my medication. The true turning point came when I went to a friend’s wedding in the Summer of 2021. I had a wonderful time and didn’t think much about my appearance during the day because I was too busy having fun and catching up with friends. But a few days later when the photo’s started to emerge, my parade of blissful ignorance was officially rained on. For the first time since I was in secondary school, I hated the photos of myself. This may sound a lot like ‘pretty privilege’ and you’re probably thinking something along the lines of, “welcome to the club, gal.” But we as women are actually taught to hate the way we look, we’re taught to look for flaws and then to find products to fix them, thus keeping the multi-billion-pound beauty and self-care industries booming. It’s seen as societally acceptable for you to be down on yourself and it’s self-absorbed to like yourself. When we’re complimented, we bat it away, and say, “oh yeah my skin is great at the moment, but my x, y and z is an absolute mess.” It’s a hard habit to get out of. So, I refuse

to feel ashamed about saying I like how I look most of the time. I think I’m pretty; I have a good fashion sense and I carry myself confidently. This attitude I’d built from the ground up and carried throughout my early 20s vanished as I looked at the photos from that wedding.

So, I started thinking about coming off my antidepressants. I felt like I was well enough to come off them but looking back I think that even if I wasn’t, the result would’ve been the same. In my head, I was weighing up the possibility of the depression returning or staying fat. Sadly, my conditioned brain saw being fat as a worse outcome. I had lots of withdrawal symptoms, but I followed the plan my doctor set out for coming off the tablets slowly and I sit here today, writing this, just over a year free from them. I’m proud, but I’ll always wonder if I’ll end up regretting my reasoning behind the decision. I also focused on improving my lifestyle and started exercising regularly – shout out to the fabulous Fitness Marshall on YouTube for getting me moving again – and I eventually felt good about where I was in my life. So of course, something was coming to throw me off.

My parents booked a holiday to Gran Canaria in the Spring of 2022 and were away for ten days,

not equal happiness.”

journey after significant weight loss

meaning I was left alone at home for a long period of time. I had no idea or prediction that this was going to affect me the way it did. I dropped a stone in a week. Before my mum left, she asked me for a list of ingredients for her to buy at Lidl so that I could make some good food while they were away. I excitedly put together a meal plan Joe Wicks would be proud of – well, in my opinion anyway. But when they boarded that plane to paradise, my appetite flew out with them. I can honestly say, my anxiety was the highest it’s maybe ever been in that ten-day period. In hindsight, I can now say that I have an irrational fear of living alone, which is something I’d never considered about myself before. This small time in my life was pretty traumatic - I cried myself to sleep a few times, felt nauseous the entire time, and lost a lot of weight very quickly. Before I could tell my mum, how awful I’d felt while she was away, she praised me for how skinny I looked. I’d woken up one day when I was home alone, looked in the mirror and saw almost a completely flat stomach. Something I hadn’t seen since I was sixteen and studying dance at college every day. It felt like an achievement, but I was technically starving. It’s crazy to think about me smiling proudly at my reflection when I hadn’t eaten more than a slice

of toast in two days. Many other people noticed my weight loss and complimented me on how ‘good’ I looked. But at what cost?

“You look so much better now, Kaleigh.”

“It makes such a difference to your face!”

“You look amazing, now.”

What did everyone think I looked like before? What were they always thinking but not saying? As a person with anxiety, these questions go around and around my head constantly. There’s no way I can ever put on weight again. I sit here now at a healthy ten-stone, pretty much terrified of gaining weight.

Don’t get me wrong, it can be nice to be complimented after losing weight, especially if you’ve worked really hard to do so. But why is it always seen as a good outcome no matter the cause? You went through a traumatic experience, but at least you lost some weight, right? Don’t even get me started on the women around me commenting on people’s weight loss but saying that it now, “doesn’t suit them,” or “they’ve gone too far with it.” As if there is that mythical weight loss sweet spot –another impossible expectation that women are expected to meet. There are plenty of good mental health benefits to losing weight, and I never thought I’d feel this negative

about it. Everything is expected to brighten when you lose weight, there’s a myth that once you hit your ‘target weight’, you’ll be happy. People who have struggled with their weight for most of their lives tend to put emphasis on this. People like Alishia Sumner, a newly married woman from Bristol who managed to lose eight stone to reach a healthy weight, is someone who doesn’t talk about the loss in the usual positive way we often see. She “hated every moment, because of how it was celebrated and how it was criticised. It felt like it wasn’t my own journey, but a journey others felt entitled to comment on.” In an emotionally vulnerable post on her Instagram, she stresses in a caption underneath a before and after photo that “weight loss does not equal happiness. Sometimes I want to scream this until I’m blue in the face.”

As always, health is wealth, and if I am healthy, happiness with how I look will come. I have to remind myself every day that the thirteen-stone version of me and the ten-stone version of me are both beautiful, both worthy and both ME. And maybe next time you want to compliment someone on their weight loss, think twice. u

By Kaleigh Pritchard

shout

Shout provides free, 24/7 text support for young people across the UK experiencing a mental health crisis. Shout’s service can help if you’re going through difficult or distressing, including: anxiety, loneliness , panic attacks etc.

Text YM to 85258.

Where to find further support YounG MInds uK

saMaritans

Samaritans provide a 24hr phone service for anyone who’s struggling to cope, who needs someone to listen without judgement or pressure. They give people ways to cope and the skills to be there for others. They encourage, promote and celebrate those moments of connection between people that can save lives.

They also offer listening and support to people and communities in times of need.

Call 116 123

Young minds are the UK’s leading charity who are fighting for children and young people’s mental health. Their purpose is to help young people’s mental health before reaching crisis point as the earlier young people can access the right help, the better chance of avoiding crisis. However, for every young person who’s mental health ends up in crisis, another young person has been failed. Therefore, their mission also is to make sure that ALL young people can get the mental health support they need - when they need it, no matter what. This includes either having a reassuring conversation, get the professional mental health support or even knowing that they are not alone in how they are feeling. Young minds will make sure that every young person will get that support as soon as possible.

You Matter

‘You Matter’, launched in 2020 with a clear purpose: to stop young people reaching crisis point with their mental health. Through three strategic programmes, they deliver a mission to make sure young people can get the mental health support they need, when they need it, no matter what.

Programme 1: ‘Never Alone’ is helping young people to look after their own mental health.

Programme 2: ‘Someone to Turn to’ is making sure young people have adults around them who can really help.

Programme 3: ‘Powerful Young Voices’ is building a youth-led movement to make sure support is there for everyone who needs it.

0800 145 6568

Childline

If you’re under 19 you can confidentially call, chat online or email about any problem big or small.

Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.

Can provide a BSL interpreter if you are deaf or hearing-impaired.

Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.

Opening times: 24/7

0800 11 11

tIC

+

TIC+ is a Gloucestershire based counselling service which provides different methods of talking to the team, such as phone call, texting, and Tic +chat, where you can talk to a counsellor through a chat box. At TIC+ they are there to support children and young people aged 9-21 and their families. However, they have officially extended the age range to 9- 25 years old.

The most of TIC+ counsellors are trained to deliver humanistic/integrative counselling. Some have additional specialisms such as Cognitive Behavioural Therapy or Brief/ Solution Focussed Therapy. Not only this, all counsellors will provide a safe, confidential, non-judgemental space where young people can share freely whatever concerns they have, no matter how big or how small.

‘Our mission is to improve, preserve and promote good mental health and wellbeing among children, young people and their families.’

If you are struggling please seek the help by...

CALL: 01594 372777 Or

TEXT: 07520 634063

Or simply by going onto their website; Home 3 - Tic+ (ticplus.org.uk)

* When on the website at the very top of their page on the right-hand side you can see the words ‘online reception’ by pressing this it will lead you to another window where you can follow further instructions.