ASKING FOR A FRIEND I’VE GOT A CASE OF THE SUNDAY SCARIES. ANY TIPS?

Here’s your starter for Zen: direct calming signals to the brain by taking five big breaths that expand your belly, says psychotherapist Dr Peter Meades (cardiffpsychotherapy. com). If deep breaths don’t work, it’s time for step two: write a list of your worries in two columns – one for things you can’t control and one for things you can. Spend 30 minutes thinking them through, says Dr Meades. ‘This helps you identify what is worth your mental energy and what isn’t.’ Feeling of impending doom still present? Go nuclear with your selfkindness: switch off your phone and leave it out of reach before doing something you enjoy, preferably with a caffeine-free hot drink. Note: if a toxic culture/mean boss/plain boredom is making you miserable, there’s only so far self-care can go. Put a word in with HR or another manager if it’s one of the first two – or it could be a great time to dust off the CV.