A Message from the Editor,

Sonia Last 📝

I’m so excited to see colour coming back into the world. Spring is pure magic and deserves our attention. The earth’s capacity for renewal and growth is astounding and for a few short weeks we can join in the exuberance.

It’s time to wear brighter clothing, explore new paths and move more freely so I’m going to give myself licence to laugh loudly, play music and talk to my plants. How are you going to celebrate Spring?

Sonia

Sonia Last

Editor

A Must-Have Guide to Workplace Mental Health Has Arrived!

We are proud and delighted to announce the launch of Catherine Eadie’s new book! This practical, evidence-based manual, ‘The Mental Health First Aid Companion’ is now available to download or purchase.

This insightful resource is distilled from a decade’s worth of Catherine’s hands-on mental health training with over 400 public, private and social organisations.

As an insightful guide to wellbeing practices that are proven to work, the manual outlines the best approaches and practical steps to providing effective workplace mental health support. Everyone, especially those in management or leadership roles ought to have a copy.

If you have done a course with us, you can access a digital copy by logging onto our Learning Platform and finding it in the ‘Welcome’ section of the lesson content, or you can purchase a digital copy from Amazon.

A printed version is also in the pipeline!

At just £4.99 you can have enough copies to go around.

BUY FOR KINDLE

Sleep, slumber, nap, siesta, kip, catnap, snooze, drowse, doze, zzzzzzzzzz…

World Sleep Day is on 13^th March which serves as a reminder to improve our sleep hygiene and routines. We all know the knock-on effects that poor sleep has on our daily functioning, but we can improve our sleep with a little training and patience and get back into a healthy, workable sleeping pattern. Try any of these well researched techniques to get yourself back on track for some sleep:

• Go to bed and wake up at the same time each day.
• To get your sleep hormones to kick in a the right time train your brain to associate the bedroom with sleep, not with entertainment, work or worry.
• Get up and do something relaxing in another room if you can’t sleep.
• Keep a note pad and pencil beside the bed to jot down urgent thoughts.
• The trick is not to get desperate - persevere but don’t expect miracles as new routines take time.
• Practice all the usual sleep hygiene advice like ensuring a cool, dark, quiet bedroom, avoid caffeine before bed, practice relaxation or mindfulness.
• Remember that medication does not address issues of routine.
• Take a 20-minute-only power nap, if you must.

You might also find these resources helpful:

• NHS Inform, Sleep Self-Help Guide
• The Sleep Foundation
• The Sleep Council
• ‘Sleepio’ (CBT sleep based app)

We asked our WhatsApp community what gets in the way of their sleep?

April – Stress Awareness Month

Don't forget April is Stress Awareness Month! Take the opportunity to get involved, help raise awareness, and most importantly, take care of yourself. Whether that's checking in on a colleague, sharing resources, or simply taking a moment to slow down — every little bit counts.

Be intentional:

Small intentional habits can build real improvements over time and develop your capacity for positive change. Here are some you might try:

• Improve your soft skills by actively listening, asking better questions and seeking feedback.
• Improve your patience by breathing generously.
• Improve your stress tolerance by stealing micro moments of peace.
• Increase your fitness by doing small exercises while waiting.
• Improve your self-talk by giving yourself verbal credits every day.

Favourite Quote:

"Tension is who you think you should be. Relaxation is who you are."

- Chinese Proverb

As we welcome the renewal of Spring, remember that every small, intentional habit, and every moment of compassion, helps shape a healthier culture for us all. Let’s keep building workplaces where everyone feels seen, supported, and truly valued.

Warm wishes,

Sonia and the MHScot Team

www.mentalhealthscot.land