Podcast: Rugare Simbi on Criticism and Experience of Weight Loss

2 months ago P.A.V.E launched our mental health podcast Real People, Honest Talks. It was a pleasure to have our very first guest Rugare, in this post you will find the transcript of her episode and above you will see the episode on spotify.

Ragure who faced a lot of criticism growing up, and her school experience was not at all favourable – she had challenges with her weight, which led her to take losing weight to extremities and impacted her self-image and mental health. In this episode, she highlights her experiences during her struggle as well as telling us how she’s overcome such adversities, with tips on how she developed her mental wellness.

Stevon: Welcome. Thank you so much for joining us today and willing to share your story with us to get us started. Will you let us know a bit of background about yourself? 

RugareHi, Steve. So, first of all, thanks for having me. A little bit about myself. My name is Rugare. I’m 22, originally from Zimbabwe, moved to the U.K. when I was two years old, and I’ve lived here ever since. I am a support worker; I specialize in challenging behaviour and learning disability alongside mental health in young adults and children. And I’m really excited to be here. 

Stevon: You’re doing great work to support other people and it’s great to see the more of us young people out there doing what we can for society, because I believe this is something that will help us to continue moving forward. So to dive in a little bit deeper. Will you let us know what it was that you had to overcome or currently overcoming? 

RugareYeah, I think in my life there’s been a few things that I’ve had to kind of overcome. Unfortunately for me, they’ve all kind of happened one after the other. Like just as I’m getting over one thing, something else comes up. I think the two biggest things that I had to overcome in my life was dealing with the image that I had of myself, my body being plus sized from a very young age in secondary school and being bullied especially. And then just when I got my body right and lost a lot of weight, I went to college and then I had to deal with people bullying me for the way I speak, saying that, you know, I’m acting white. Whatever that means. It was just like mocking my accent and saying that I don’t know where I’m from. 

RugareI do know my culture, just because I don’t speak with an African accent, I guess. So that was really hard for me to deal with because it’s kind of made me question myself and question my identity for a lot of years. You know, I spent a lot of years really trying to act black, which was really hard for me because it was a very uncomfortable time in my life trying to get people to accept me on both ends of the spectrum. 

Rugare: So, yeah, those are probably the two biggest things that I’ve had to overcome in my life. 

Stevon: You faced a lot of criticism from your environment and other people, and that’s really not something easy to overcome. So how did you go about overcoming it? 

Rugare: Well, we’ll talk about my weight loss first. 

RugareSo, when I started high school right from year seven, all the way till I left in year 11, I always got bullied about my weight and the way I looked as well as I was a bit chubby in school. And I went to not a very diverse school. I’ll state that I was the only black girl from year seven to year 10 in my whole school. I was the only black girl. So it was not diverse at all. And it was really hard for me to fit in on that front. And then on top of that, I was getting bullied for my weight, which was even harder for me. And it really took a toll on me. It was very hard to overcome. I ended up actually losing six stone very quickly, in about five months, which is ridiculously quick to be 16 because I just wanted to work on it and I wanted to stop getting bullied so bad. I used to starve myself. You know, I used to like purge. I used to just go days without eating, just surviving on water or surviving on something stupid like 200 calories a day. And I did that consistently for five months because I was just so sick and tired of the bullying. And it wasn’t healthy because I was doing it for other people. I wasn’t doing it for myself. And hence why, you know, when I left school and I went to college, I ended up gaining most of the weight back because the people that I was doing it for, the people that I was doing it for their approval, were no longer in my life. 

RugareAnd so I gained the weight back. But the good thing is during that time when I was gaining the weight, I learned to love myself, you know, I had moved to college. I had seen different people from different walks of life. And my college was very diverse. I saw, you know, black people for probably the first time in a very long time. I’ve seen like black people in one place because even like my primary school and nursery were not very diverse. And it was really fascinating to me to see that the things that I was getting bullied for in school were the things that they were getting praised for in college. And it really taught me to love myself and it really taught me that beauty is really in the eye of the beholder. Everyone is beautiful in their own way, and you can’t bring yourself down just because one person or group of people don’t think you’re beautiful, because somewhere someone will always find you beautiful. So that was really enlightening to see. And it’s really brought me a long way because currently I’m still not where I want to be and my body image. But I love myself and I love who I am because I know that I am beautiful and I’ve learned to accept that. 

Rugare: But also in the same light when I did go to college because it was so diverse and I was so used to a certain way of living, I did get a lot of bullying for things like the way I talk, the way I handle myself, people saying that I’m acting white and that was very hard for me to deal with. It was almost like I was having an identity crisis and that was really hard to deal with. And it’s still something that I do kind of deal with now, but just not as much I would say. But it is something that I deal with when I go to family gatherings. There are like certain members of my family that think I could be a bit more African sometimes. And it’s really hard for me to understand what they mean by that, because I do know my culture and I do speak my language. But it’s just because I have an accent, it doesn’t make me any less black now. I mean, that’s been really hard to deal with and that’s something that I’m still overcoming. But I think it’s just important to realize that you have to know who you are and know your truth. And as long as you’re confident in everything that you’re doing, then anyone else’s opinion doesn’t really matter.  

Stevon: That’s so powerful. You’ve made the most difficult leap, which is coming to terms with yourself and then accepting that love that you have for yourself despite the external things and other people’s opinions of you. And I think once you overcome that biggest hurdle. Everything will eventually fall into place, like you said, now you view yourself at a much, much better life than you did. You’re treating yourself spiritually and physically better fair play, well done for getting to that stage, because even if you’re still finding some things hard, I think that compared to not accepting yourself, that is definitely so much better. You mentioned a little bit about self-love and how you’ve managed to establish that for yourself. But along your journey, what is it that was also really effective for you? What sort of skills that you had to implement so that you can continue maintaining your mental wellness? 

RugareI think for me, the things that I had to implement into my life was just reminding myself every day that I’m beautiful. Even if it was, I went through a phase of doing Post-it notes, just writing positive things about myself, like I like your smile. You know, you have nice teeth, your hair is nice, you’re a good person. You’re kind to people just writing that on Post-it notes and sticking it in in a place that you’ll always look at. For me, it was my mirror. And just reading that every morning and just reminding yourself that if no one else tells you this, that you can tell yourself it and you have to believe it as well. That’s the thing. Like don’t just write things on a Post-it note that you feel like you’re meant to say to yourself, write things that are true to you, things that you know about yourself because you have to love yourself first before anyone else can love you. And I think that’s one coping mechanism that really got me through and helped me to get to the point where I am today, where I can walk down the street with my head held high, even though I might not be as high six. But I’m still confident in myself. 

Rugare: Another thing is also just to make sure that even if you are on a weight loss journey, because there’s nothing wrong with losing weight, but what your motivation is, if your motivation is other people or thing, then it’s never going to work, because once that thing or that person leaves, you’re just going to relapse. 

Rugare: You have to do it for yourself first. And if it’s not for your first, then maybe you shouldn’t do it. Or you need to look into the real reasons why you are embarking on such a journey. 

RugareBecause weight loss for me, a lot of it was mental because it’s easy to eat healthy and exercise, but it’s hard to actually change your mindset about how you feel about yourself. I mean, I lost six stone very quickly and I still hate my reflection in the mirror because I never learned to love myself along the way. And it’s crazy that now when I’ve gained probably all of that weight back, I love myself more than I ever have when I was at my smallest because I didn’t, I didn’t see myself as beautiful because all I saw was, no, I don’t look like that girl or this girl. I’m not beautiful yet. But the truth is I was always before. So losing weight is really a mental thing. You need to love yourself at your worst so that you can love yourself even more at your best. So those would be my top tips. You know, pull yourself with positivity. If you have to write it down, write it down and read it yourself every morning. If you think that’s a bit too intimate for you, then, you know, work on work on your mental health, because that’s the most important thing is your mental health. 

Stevon: Mm hmm. Thank you so much for that. Like, I think what you said was important about writing something that doesn’t feel conflicting, because if you feel like that statement doesn’t sit right with you, how are you meant to believe it for yourself? In fact, like the act of trying something different, such as these notifications for yourself. I think if you have you said you mentioned motivation. If your motivation posts are not motivating you, it’s it’s almost working against you because you’re feeling more out of place by putting a statement that you don’t believe in. 

Rugare: Yeah, and it’s a lot of pressure on yourself as well, if you don’t believe in it, to try and force yourself to believe it. You just put in more stress and more pressure on yourself to be someone that is not true to you. 

Stevon: Yeah, definitely. Definitely. I don’t think you’ve mentioned this. So I’m going to ask, what was your communication with other people like when you were going through these struggles? What what did your support system look like? 

RugareMy support system was. I am a person who, likes to figure things out for myself, so in terms of my support system, I wouldn’t say I didn’t have one, but I didn’t allow myself to have one. I am someone who prefers to just deal with things on my own because I really wanted this to be a personal journey to me. So I would say that a support system is a good thing to have if you need it. 

Rugare: But if you don’t need it, don’t feel like you need one. But if you need it, it’s definitely a good thing to have. I had people who knew about my weight loss journey and everything, and they were really supportive of me. 

Rugare: But personally, I just. 

RugareI like to do things on my own, so I would say my biggest support was myself.  

Steve: thank you for sharing that, because I’m sure there’s plenty more people out there like yourself that like to deal with these personal reflections by themselves but does so much power within being able to overcome those type of challenges by yourself, because it’s not easy. It’s really not easy trying to motivate yourself and persevere and build your own resilience all by yourself when these things are happening, you know? 

RugareAnd also, I could just say that, like you said, it’s definitely not easy. And if if you’re someone who feels like, you know, you can do this on your own at the same time, in the same breath, I would like to say never be afraid to ask for help, even if it’s like a third party who doesn’t know you. I myself have had therapy, I’ve had counselling, and I found it very useful and very helpful. And it’s just even though I like doing things by myself, it’s always nice to know that there’s someone to talk to if you ever do need it. And a counsellor is a really good person to go to because they’re always they’re never going to judge you and never be afraid to open up as well, because I can guarantee they probably heard it before. So yeah, if you are someone who likes to do things yourself, don’t take on too much by yourself as well. Always speak to someone when you need to. 

SteveonThat’s powerful, that’s powerful. Thank you so much for that. Before my last question, I just want to know, where can we find you on social media? 

Rugare: I guess Instagram is the best place. My Instagram is Natia X, X and Y as H, a x x brand. 

Stevon: Thank you. Thank you so much. OK, so because you’ve had such a tricky upbringing, what would you say to your younger self if you met her? 

RugareOh, what would I say to my young self, I would tell her, I would tell myself to love yourself, accept yourself. I know that you are beautiful, you are worthy and you’re a good person and just believe that I really believe that because it will make your life so much healthier. You’ll feel so much more fulfilled and your mental health will be a lot better if you would just believe that you are worthy, but you are beautiful. I would also I would also tell myself to just relax sometimes. 

Rugare: Just relax, don’t overthink everything. Just keep doing you because you’re a good person and you’re beautiful no matter what anyone says. 

Rugare: And yeah, always, always put yourself first and your mental health first before anyone else. 

Stevon: That’s so great. Thank you so much. And yes, Rugare, you are beautiful. I appreciate you so much for doing this with me. 

Rugare: It’s no problem. It’s been great doing this. 

Thanks for reading Rugare’s powerful story and journey. This episode and our many other episodes covering a range of topics and stories are available on every major streaming service including spotify, Apple and anchor plus many more. Just type in real people, honest talks.

Be sure to follow our instagram for more podcast content and keep up-to-date with our other projects. Our business P.A.V.E is currently creating a workbook for children regarding mental wellbeing. We are also currently planning and designing an e-course for mental health in business. Plus we also will continue to share feel good recipes because healthy food leads to a healthy mind. So if you dont want to miss any of this remember to follow.

Bento Box: A mindful Lunch

Bento boxes are a form of lunch boxes that mainly consist of rice, meat, noodles, vegetables and more. They are part of the Japanese, Korean and other Asian cultures. They have however recently become popular in the western countries. I decided to buy one allowing me to give it a go myself as making lunch can be quite a chore.

Who knew that making a pack lunch could be a fun and mindful experience. Its important to plan what food items you are going to have in your lunch box as space can be limited. Connecting with the food you are placing inside your bento can be a mindful exercise allowing you to apricate the food.

As you can see in my photo I decided to include the following in my Bento box. One compartment has shredded crab sticks, sliced pepper, broccoli, mini corns, cucumber and a lemon for freshness. The other compartment is rice with vegetables, boiled egg and crispy seaweed. One thing you may notice missing from this lunch box is rubbish food like crisps, chocolate bars and other high sugar items. Rice, noodles, meat and fish are the main focus for bento boxes by the Asian Cultures.

The fun of the bento boxes comes from organising it aswell. Planning out each section and what food goes with other foods allows you to be self-aware of what you are putting inside your lunch box instead of cramming as much rubbish as possible. Try new combinations, go crazy with it but most importantly make sure it tastes nice and is going to be good for your body and mind.

The Bento Box I purchased was from amazon at £18, which while yes is rather expensive but that means I will look after it more, rather than a £1 plastic one from any average pound shop. It comes with a good quality plastic cutlery set aswell. I wanted to give this bento an attempt after playing the game Inbento which is a fabulous bento box puzzle game and you can read my review here.

Thanks for reading and next time you make lunch, just really think about what you are putting inside your lunch box.


A perfect summer meal or picnic addition. These vegetables are just suggestions but you can pretty much add anything you like, spinach, broccoli, kale, peas; just make sure they are lightly cooked first. Serves up to 4 people.


5 large eggs

2 red onions sliced

 2 cloves garlic crushed

1 red 1 yellow pepper diced 

1 courgette 

125ml double cream. 

100g feta cheese Olive oil 

Heat a heavy based frying pan and add a splash of olive oil. 

Add the onions, peppers, garlic and courgette and fry until vegetables are soft. Season with salt and pepper and remove from pan. Just give the pan a wipe as you will be using it again. 

Whisk the eggs and cream together with a little salt and pepper (feel free to add some herbs, chives, basil, parsley if you wish) 

Heat the pan back up with a little more olive oil. When oil is hot add the egg mixture and lightly stir as it cooks. Once it looks about 3/4 cooked spread over the vegetable mix and crumble on the feta. This will work with cheddar if you don’t like feta. 

Place the pan under a preheated grill to brown off the cheese. This will take about 5-7 minutes. 

Cut into 4 slices if sharing as a meal with other people, serve with salad and new potatoes. Can also be eaten cold like a crustless quiche. 

Thanks for reading and I hope you enjoyed this recipe.

Recipe: Cannellini Beans On Toast, Italian Style.

This recipe is vegan and vegetarian friendly. A perfect starter for an evening dinner outside in the sun, light and tasty. Add more to make into a main meal. This meal would be perfect in a vineyard in the south of Italy although your garden or balcony will have to do for now. Serves between 4 to 5 people.


Bread of your choice: focaccia, ciabatta or sourdough.

200g dried cannellini beans or 2 tins of cooked cannellini beans. 

3 medium white onions 

6 cloves of garlic

1 veg stock cube

 2 sprigs of rosemary

 2 courgettes

150ml extra virgin olive oil 

Sea salt 

If using dried beans, soak them overnight in cold water. Then wash them off and place in saucepan covered with cold water with 1 peeled and quartered onion, sprig of rosemary, 3 peeled garlic cloves and a veg stock cube.

Bring to the boil and simmer for 60-90 minutes until the beans are tender, then drain and pick out the rosemary stalk. 

Whilst the beans are boiling, in a separate pan add the olive oil, 2 diced white onions 3 chopped garlic cloves and a chopped sprig of rosemary. Slowly fry until all are soft then add the cooked beans. Let these cook together for a few minutes to soak up some of the oil and flavours. 

Pan fry some slices of courgettes with salt and pepper in a little olive oil. 

If you are using the tinned beans drain them and wash them off. They will be a lot softer and not so much flavour as the home cooked ones. l. 

Toast a piece of your favourite bread, foccacia, ciabatta or sourdough works well, pile on the beans and garnish with the courgette and add some tomato if you wish. If you aren’t vegan then some shaved parmesan goes well with these too as well as a splash of balsamic vinegar. 

Tip: To make balsamic vinegar less harsh and taste like a really expensive one just empty the contents of a 500ml bottle into a saucepan and add 100g sugar. Boil the liquid until roughly reduced by a third , allow to cool and pour back in the bottle. (take out the plastic drizzler before doing this which will make it easier to pour in the bottle.

We enjoyed this meal so much we cooked it twice and as you can see by the pictures offered two ways that it can be presented. You should now have multiple dishes that look and taste as good as ours Any questions we would be happy to answer.

Thanks for reading! Be sure to check out my other recipes and follow for more recipes and other mindful content.

Recipe:Risotto of asparagus, peas and broccoli

A healthy vegetarian risotto packed with lots of powerful greens. This recipe serves a generous 4.


400g arborio rice

250g asparagus 

100g broccoli cut into tiny florets. 

100g Garden peas. 

1.medium onion diced 

1lt veg stock. 

Olive oil

2 cloves garlic crushed. 


Snap off the woody ends of the asparagus and peel the ends down further if required. Cook for 1 minute in a pan of boiling water and refresh under cold water. When cold slice the stalks leaving the tips for garnish if desired. 

For the risotto use a heavy bottomed saucepan and fry off the onion and garlic in some olive or vegetable oil without colour.

Add the rice and fry off while continuing to stir for a minute, Boil some vegetable stock and add a little at a time to the saucepan. When it has absorbed it add some more. The process of absorption will take about 20 minutes, 5 minutes before the end of this add the frozen peas, small broccoli florets and the asparagus stalks from earlier. This will give them enough time to cook and keep crunchy .

A good risotto should not be thick and stodgy it should be quite fluid. Finish off with a knob of butter, splash of cream and some parmesan cheese grated in.

Thanks for reading, any questions feel free to ask.

Recipe:Smoked Salmon Scotch Egg

A quick but luxurious starter or snack that serves two. Can be served cold for a picnic or with a little salad. I have served mine with a peppered lemon mayonnaise. Dill mayonnaise works well too. 

200g sliced smoked salmon

3 medium eggs

50g flour

fresh or panko breadcrumbs. 

Vegetable oil


1. Place 2 of the eggs into a pan of boiling water for 5 minutes, then run under cold water to stop the cooking process.  When cool enough to handle crack the egg shell, then put back into the cold water. Next peel the egg in the water. Make sure to peel delicately as the yolk will still be runny.

Tip: Eggs are easier to peel when still a bit warm. 

2.When the eggs are cold, lay a piece of clingfilm on your work surface. Place a piece of smoked salmon in the middle of it as shown in the picture below.. You may need 2 pieces depending on size. Then place your eggs on the middle of the salmon.

3. Draw up the sides of the cling film and lightly twist to form a ball making sure all the egg is wrapped. 

4. Crack the 3rd egg into a bowl and whisk. Put a little flour into your second bowl, along with a few twists of black pepper. Add breadcrumbs to a third bowl or container. 

5. Unwrap the smoked salmon ball. Handling very gently coat it with the flour, dip in the egg mixture making sure it is all coated then roll in the breadcrumbs. To get a better coating dip again in the egg and the breadcrumbs. You will have some bread crumbs left over, this is normal as you can never just use the right amount. 

6. Pour vegetable oil into a pan making sure it is deep enough to cover the egg. Next deep-fry in hot oil for 2 minutes. Make sure oil is hot enough or it will just be very greasy. 

7.Drain on kitchen paper. 

8. Eat and Enjoy.

Recipe: PANZANELLA, Tuscan tomato and bread salad, Vegan and VEGETARIAN friendly.

A vegan and vegetarian friendly salad that is quick & extremely tasty, perfect for a sunny day. A vibrant and colourful dish, this recipe Serves 4 as a snack or 2 as a main meal. The recipe does use focaccia bread which you can find the recipe for here but it is also possible to use shop bought croutons as well.

200g very ripe tomatoes

100g focaccia ripped into rough croutons or shop bought croutons


1 red onion

1 pepper

2 tablespoons red wine


4 tablespoons extra virgin olive oil.

Salt and pepper 

1. First put your croutons into a medium hot oven to dry out and brown.

2. While croutons are cooking Cut your tomatoes , dice the pepper, and thinly slice the onion.

3. Place in a bowl with the vinegar and oil and about 10 ripped basil leaves. Add some salt and pepper and gently mix together. Finally add your croutons and toss together.

4. Serve. Immediately.

I find this dish tastier if the tomatoes are at room temperature. You can add some ripped mozzarella or feta to the dish to make more of a meal of it. We also served it on a bed of lettuce for a nicer presentation.


Recipe: Vegan ONION BHAJI

A really simple dish that tastes just as good as the ones from an indian takeaway. It is best to serve with sauce or garnish of some description. We used a cucumber raita. The ingredients we used are all suitable for vegan.


3 medium onions

150g gram flour 

1 teaspoon mild curry powder 

1 teaspoon gluten free baking powder

Vegetable Oil


Peel and thinly slice onions and soak them in cold water for 5 mins.

Next in a bowl, mix all the dry ingredients and add enough water to make a smooth thick batter. Drain the onions and add to the batter. If it looks too thin then just add a little more gram flour. 

Heat vegetable oil in a pan enough to deep fry. Test it is hot enough by putting a little of the mix in. It should sizzle and brown in 2 minutes. When hot enough use a tablespoon to shape and drop the bhajis into the oil, cooking 2 minutes each side. Don’t overload the pan as it is better to cook in 2 batches. 

Drain on kitchen paper and serve.

Recipe:Easy Vanilla Biscuit

Baking is a great way to relieve stress, build confidence and improve happiness by creating something meaningful. These Vanilla Biscuits tick all the boxes. While this recipe is straightforward, it allows the baker to get into the kitchen and create something for family and friends while calming and relieving stress in the process. It’s a great recipe to do with children/ whole family. Most of the ingredients and equipment should be easy to get a hold of during the lockdown as well if your kitchen doesn’t currently stock the items.

Ingredients and equipment

Two lined baking trays

Plain Flour 8 ounces/ 225 g

Biscuit cutter (any shape)

Butter 5 ½ ounces / hundred 50 g  

Caster Sugar 4 ½ ounces/ 125g

1 ½ tablespoon of vanilla essence

2 tablespoon of milk


Prepare two baking sheets with greaseproof paper, turn on the oven to gas mark 4 / 180°.

Weigh out the butter, cut into small pieces and put to one side.

Sieve the flour into a bowl and add the butter pieces, rub together until it looks like breadcrumbs.

Stir in the vanilla essence and caster sugar to make a firm dough.

If the mix is too dry add a tablespoon of milk at a time until you have a dough.

Lightly flour your work surface, using a rolling pin roll out the dough to a 1 cm thickness. Cut out the biscuits using the cutters of your choice.

Place on trays and place in the oven for 15 to 20 minutes until they have a slight colour to them. Turn the trays halfway through the time.

Once cooked remove from oven and cool on a cooling tray, sprinkle with caster sugar while still hot. (Keep in an airtight container after cooling process).

Now you should have some delicious vanilla biscuits.

Short Review of Managing ANXIETY with CBT for DUMMIES

Managing anxiety with cbt for dummies is a simple yet effective self help book that will allow you to understand and tackle your anxiety.

Part 1 is a key part of this book as it focuses on understanding your anxiety. It first focuses on understanding the basics of anxiety. For myself I found this an interesting topic because for someone that suffers from panic attacks you forget that anxiety is actually normal and a very useful emotion. The book then looks at how anxiety takes over and when it is a problem. As soon as you start reading you will instantly relate to the words that are written if you suffer with anxiety. I have strategies that I use to avoid situations and after reading this book I became more self aware when I did this and the book also covers ways to combat unuseful strategies.

The cognitive behavioural therapy (CBT) that this book focuses on is very similar to what trained therapist and counsellors will go through with you. When reading the book I instantly recognised mapping anxiety. This involves using a past memory of an anxiety attack and identifying how the body felt at the time, and what you did or didn’t do in response to this. For myself thinking about the worse case scenario can stop me from pursuing something because of previous panic attacks, this was down to fear. This could help you if you’re waiting to see a specialist or want some self help because this part of the book is easy to do,

Setting Goals, Fears and breaking anxiety rules are covered in the the next three chapters, which all help with tackling your anxiety. A helpful part of the book is finding patterns, which is done over a week of writing down moments where you felt anxious and how you responded. This is helpful way of identifying how your anxiety works and then once you identified your ‘anxiety rules’ the book will help you attempt to break them.

The final part of the book is making progress and moving on. This section gives you activities and tips which allows you to start a journey of recoverment. The top ten tips for tackling anxiety at the end is an overview of the points that have been made throughout the book. So if you are struggling with the book or anxiety just reading the last 20 odd pages can be really useful.

To conclude, I would suggest buying this book if you suffer from anxiety and are not currently receiving any professional help as Managing anxiety with CBT is one of the effective options available to the public from professionals. I also found it useful even though I have done CBT before as there were points that I didn’t know about covered throughout, but most were familiar from the work I had already done.

My Top Extracts from book

“Many people find that being outside in the natural world helps them to feel calmer, more energised and more connected with the world around them.” This is one of the main purposes of my blog as a whole so it is good to see the book recommending this as part of the ten inspiring tips for moving on from anxiety.

“Uncertain Situations open up space for ‘What if.’ .” This is the number one thing I do when I worry, I think ‘What If’ and then focus on that prediction until it feels inevitable. The book teaches ways of dealing with this.