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Monthly April 2018
8 Reasons To Visit Spain On Holiday

Picking a spot to visit for your summer holiday is never an easy task, but it is an exciting one. Looking through travel brochures, weighing up the pros and cons of each country, working out the budget, then finally booking – it’s all part of the experience. To give you a head start when it comes to working out where you want to go this summer, we’ve put together some great reasons why Spain should be your ultimate destination. Here they are.

Festivals

Spain has many different festivals and fiestas that span the entire year. No matter where you go or when, you’ll find there is some festival or other being prepared for. Some are more serious, like the ones you’ll come across during Holy Week, and some are more frivolous and fun, like the many food festivals across the country. Each festival is full of color and life, and is certainly something for you to remember for many years to come.

The Location

Spain really is its own country. Although part of Europe, it is often considered a little bit of an outsider due to its location; geographically it is a little more isolated from the rest of the continent. That means that although there is a lot of European culture in Spain, there is more solely Spanish culture. This is completely different to anywhere else you’re going to have a chance to visit, and even if you’ve been to many other European destinations, Spain will be something new which is a great reason to go there.

The Food

Spain is famous across the world for its food and for good reason. Paella is perhaps the most famous single dish, but you’ll discover that it is prepared different in each region (sometimes in each town or city). The basic ingredients of rice, stock, shrimp and prawns, and mussels tend to remain the same, but plenty more besides can be added. It is entirely possible to travel around Spain subsisting on paella alone – it wouldn’t become boring because there are so many variations.

Tapas Spain

Tapas is another famous Spanish cuisine. Tapas is not one food but a type of food made up of lots of small dishes that you can pick and choose and share. It’s a fun way to eat and it means you can try many different Spanish delicacies in one sitting.

Let’s not forget the drink either. Spanish wine has made quite a name for itself, but it is sangria which is most well known. Sangria is made from red wine (usually Spanish rioja) with fruit and it is a refreshing, delicious adult beverage.

So Many Cities

Spain is one country but by visit some of the many different cities across it you might be forgiven for thinking it is many smaller countries bundled together. That’s because each region in Spain is entirely distinct from the next, meaning you can travel from one end of the country to another and experience a multitude of different things. If you find that you have seen enough of one place, you can easily hop on a train and head off to another. Remember not to get too carried away though, as travelling can sometimes become expensive. The key is to set a budget before you leave.

The People

Although it might sound like something of a generalization of cliché, the Spanish people really are incredibly friendly. You can be confident in trying out the Spanish language, for example, because the Spanish people will appreciate your efforts even if you get it wrong! By the end of your holiday your confidence and your Spanish will be much greater than they were before you left home.

No matter where you go, whether it’s the beach, a museum, a café or bar, you will find someone who will be happy to talk to you about their country and culture. You’ll discover so much more this way and your vacation will be a much more fulfilling one. Lying on the beach for two weeks is fine (in fact, it’s good for you as long as you wear the right sun block), but mixing that with learning about the country you’re staying in is even better.

Flamenco Dancing

Flamenco in Spain

When you think of Spain, the famous flamenco dancers might be the image that comes to mind. All across Spain you’ll be able to find flamenco shows and it is definitely something you should experience. The proud woman with her fan and hair up on her head and her beautiful dress dancing passionately across the stage is a sight to be seen. There is a kind of contagious energy that comes with flamenco and once you start watching you won’t be able to draw your eyes away. 

Family Friendly

If you are looking for a family-friendly holiday to take the children on so that they can also experience new cultures and places, Spain is a great choice. This is not a country where it is frowned on for children to stay up late; in fact, the locals will enjoy seeing your kids having fun and it will be a refreshing break for the parents to be able to relax and let the children run (relatively) free. With great, fresh food, plenty of space to play, and wonderful beaches as well as museums and adventure theme parks and the like, your children will love Spain as much as you do.

The Climate

Spain sunshine

Spain has the same kinds of seasons as the UK which means when you travel in the summer you’re sure to get some great weather when you arrive in Spain. That’s not to say it never rains, but for most of your holiday you should have great sunshine and hot weather. If you’re looking for somewhere hot to relax and enjoy, Spain can be the ideal choice. When it gets too warm you can head back to your hotel for a siesta like the locals do, ready to enjoy the slightly cooler temperatures when you wake up.

5 Tips For Being Productive When Working From Home

For many people, working from home is the ultimate dream. There’s no long, soul-sucking commute, you can be in a place you find most comfortable, and – if you’re really lucky – you can even choose your own hours (this is even easier if you’re self-employed). Yet in some cases working from home can make us a lot less productive than we might normally be if we went out each day to an office environment. Here are some great tips for making the most out of your home office and getting everything done.

Start Early

Because you don’t have to catch a certain train or head out the door at a specific time to miss the traffic, you can get up nice and early and make a good start on the day. If you begin work when you would normally start a commute to an office (or before that if possible) then you will have achieved something before most people even switch on their laptops. When you reach that point you can get up, stretch, have some breakfast, re-set, and start again.

When you begin with such a positive, achieving mindset, you will get so much more done. Plus you might even be able to finish early because you started before everyone else.

Imagine You Are Going To The Office

For some people, there is a big psychological difference between working from home and working from the office. The daily commute, although not perhaps the best part of the day, sets them up ready for the work they have to do. So too does wearing more formal attire and leaving the house. If this is the case for you, you can trick your mind into feeling as though you are heading to the office and it can make you more productive at home.

Firstly, set your alarm and get up as though you have to be in the office. Get dressed in office clothes, pack a bag with your lunch, make a flask of coffee, do whatever it is you need to do to get ready. Then leave the house. It doesn’t matter whether you need to drive around the block a couple of times or you go for a walk to the train station and back, if this puts your mind in the right place then go for it. When you get back to your house, you’re at work so all other distractions – housework, shopping, chatting to a neighbor – can’t happen. When the work day is over, go out again and when you come back you can relax into your evening at home.

Have A Dedicated Work Space

Although you might feel as though working from your bed, the couch, or even the kitchen table is a perk of working from home it might be making you less productive than you could be. You really need a dedicated office space that you can go into and shut the door behind you, cutting off as many distractions as possible. That way you don’t have to keep packing away your things and moving somewhere else because someone wants to watch TV or cook dinner.

Another bonus of having a dedicated work space is that you can leave it at the end of the day and not go back until the morning. One of the issues many people find when working from home is that they can’t stop working; it’s too tempting to check emails or spend 10 minutes here and there finishing off some task. They key point to remember is that if you worked at an office you wouldn’t be able (or, perhaps more importantly, expected) to do these things, so you shouldn’t do them just because you work from home.

Stay Off Social Media

Social media sites such as Facebook and Twitter can be fun but they can also be hugely distracting. Many offices have a policy that doesn’t allow them to be used during working hours and in those office productivity is increased. At home, there are no hard and fast rules about it, so make one for yourself. Don’t look at social media during working hours; whatever is there can wait until you finish work for the day, or take a break (although beware: if you use social media on your break you might lose track of time and get behind on your tasks).

Many people are addicted to social media and can find that they unconsciously type in the URL whenever they’re online. If this is the case you may need to block those sites from your work computer (unblock them when work has finished if you use the same computer for personal browsing too) and remove the apps from your smartphone.

Make A Plan

The best way to be as productive as possible is to make a plan. Planning your next day’s work should be the very last task you do the day before. That way, you’re already pumped for whatever it is you need to do the next day, plus you can get straight to it without wasting working time wondering what you should begin with. Try to do the hardest tasks first to get them out of the way and then move onto the easier ones as the day goes on.

How To Be A Better Lover

When sex is enjoyed by both partners it can be fulfilling and satisfying. The problem is that many people are so worried about ensuring that they are doing well in bed that they forget to enjoy themselves, or they forget to make sure their partner is having a good time. However, there are some easy ways to become a better lover and none of them require having to learn (many) new positions or get into costume (unless that works for you).

Smell Good

Although our natural pheromones are what attracts people to one another, that doesn’t mean you can allow your body odor to become overpowering. Someone who is clean and tidy, who showers regularly, and who uses deodorant is always going to be a better idea than hopping straight into bed after a long day at work. That isn’t going to make your partner want to get close to you.

Communicate

Talking to your lover is more powerful than you might think. It may be embarrassing to start with, but talking about sex, finding out what your lover wants from you, and letting them know what you like in bed will go a long way to ensuring that your lovemaking is not just good but great.

No Pressure

If your partner feels pressured to sleep with you, they aren’t going to enjoy themselves very much. Even if they do want to make love, pressuring them into trying a position they aren’t keen on, for example, is going to kill the mood significantly. So make sure that you are doing things that you both want to do. When you do want to try something new talk about it first to gauge their reaction.

Keep Fit

Although looks and physique aren’t what’s important in a relationship and lover, keeping as fit and healthy as possible means that sex will be a lot better. Your endurance will be increased, you won’t get so out of breath, and you’ll be more flexible too. Eating the right foods and exercising regularly are both great ways to start this keep fit routine off correctly, as is reducing the amount of alcohol you drink and completely quitting smoking.

Get The Basics Right

Good sex really doesn’t have to be complicated. Get the basics right and make sure you can find the right erogenous zones in simple positions before you try to switch things up. If this means having to do some research then go for it – plenty of magazines and website will give you the details on how to make sure you’ve got it all exactly right.

Make Time

Feeling like an afterthought or as part of a routine is not sexy. Although it’s a good idea to plan sex, try to make it seem spontaneous if you can. That way you get the best of both worlds as a lover; you know you’ve got enough time because you’ve planned in advance, but you can still enjoy the thrill of the spur of the moment.

7 Ways Owning A Pet Can Be Good For Your Health

There are many reasons why owning a pet is a good idea, and one of those reasons is that they can be good for your health. Studies have shown that there is a definite correlation between having a pet in your home and feeling fitter and healthier. It’s good for you on an emotional level too and can even improve your immunity. Here are some of the ways that owning a pet can be good for your health.

Less Stressed

Being able to be with a beloved pet can reduce our stress to a more manageable level. This is because, when looking after or playing with a pet, we are fully in the moment, feeling utterly present in our lives and not thinking about anything other than what we’re doing right now. Therefore, those stressful moments that might have been worrying us won’t be in our minds. When we do come back to the ‘real world’ after being with our pets, we’ll be feeling calmer and happier, so those situations that were causing us concern won’t seem so insurmountable anymore.

Stress can be the cause of many other illnesses, so having less of it in our lives is a good thing.

Lower Blood Pressure

Having a pet has the potential to lower our blood pressure, which is hugely beneficial to health. This links to the point above about decreasing stress, as when you are stressed you have higher blood pressure. This can cause many problems including strokes, heart disease, heart attacks, and even type 2 diabetes. Remember, however, that if you have seriously high blood pressure over a prolonged period of time, it could be a good idea to see your doctor as pets alone might not be enough to keep you healthy; you may also need medication.

Less Pain

If you suffer from chronic pain such as that experienced with arthritis or migraines, for example, a pet could help you feel it less. When you are in pain, you feel more anxious. Unfortunately, that anxiety actually makes pain feel even worse, and then you feel more anxious. This can go on and on until you make yourself feel incredibly unwell.

With a pet to take care of, you’ll feel less anxious, and that means that the pain you are feeling will be lessened too. A dog, cat, or other kind of pet won’t cure you, and it won’t take away the pain entirely, but it should help a little.

You’ll Feel Happier

Owning a pet will make you feel happier in general, which has a hugely positive effect on your mental and emotional well-being. Having a pet means that you will always come home to someone who loves you unconditionally, and this alone can boost happiness levels. When you are feeling happy in one aspect of life, you’ll most likely feel happier in other aspects too.

Clinical depression, of course, is another matter entirely, and although pets can help in some respects, this is another time when an expert is essential in order to get to the root of the problem. If you experience any mental health issues, or try to stop any form of self-medication and start to feel signs of alcohol withdrawal, we recommend booking an appointment with someone who can help. You’ll get treatment and your pet will thank you for it because you will be able to take care of them properly once again.

You’ll Socialize More

Owning a pet will give you many more chances to socialize with people, and since studies have shown that spending time with people you like is good for you, and can increase your health and happiness, it’s a good thing. A dog is the best pet for socializing as you need to walk them at least once a day and this means going out and seeing people. You might bump into the same people walking their dogs each day and strike up a conversation. Even a simple hello is better than nothing.

Other pets can also enable you to socialize. You might join local groups, for example, or go to workshops that teach you how to care for a certain type of animal and meet people that way. You could add yourself to an online group or forum and find people to chat to there. Or it could simply be a matter of having something in common with someone you’ve met for the first time.

Can Improve Immunity

It may seem like the logical thing to say that if someone is allergic to animal fur, they shouldn’t have a pet. However, studies have shown that actively being around these animals can improve immunity towards them, particularly for children. This can mean that allergies become less severe or even disappear altogether. Studies are still ongoing as to whether this can help an adult who suffers from pet allergies, however.

Another benefit of owning a pet is that your immune system can be improved in general, and not only in relation to pet allergies. That means you’ll be less likely to catch colds and other illnesses so you’ll feel more healthy all year round.

Helps With ADHD

If a child has ADHD it is difficult for them to express themselves properly. An animal can help them to focus and give them something to talk to when they need help. Simply being able to tell their problems to a pet can make a big difference in the lives of children suffering from ADHD and similar conditions, and it is especially helpful if they are unable or unwilling to communicate with their parents.

Pets offer a predictable, safe routine which can be ideal for ensuring that these children feel more at ease and confident. The simple act of holding an animal, of stroking and petting them, can be a soothing sensory experience. If you’re unable to have a pet due to work commitments or other reasons, then a visit to an animal shelter can also be of help to a child suffering from one of these conditions.

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Magazine Writing & research per 1000 400
Magazine Editor per day 250
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Newspaper (regional) Sub-editing per 1000 95
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WHAT I CAN DO

Blog Writing

A blog is an essential tool in ensuring your website is seen. I can create regular blog posts that will move you up the rankings and give you a better placement within your industry.

Ghost Writing

Have you ever wanted to write a novel, memoir or short story but don’t have the time? Do you have the ideas, but the words don’t flow? I can help. Contact me for a confidential chat.

Articles

I am happy to carry out research, conduct interviews, and write/edit articles of any length. Contact me for more information about my rates and services.

Web Content

From your home page to your about me details and everything in between, you want a website that has snappy, interesting, high quality content. Let me create it for you.

Sales Letters

If you have a product that you want others to know about, you need a sales letter that is going to get attention – and keep it. I can write that letter for you.

Emails

Are you thinking of starting an email campaign but don’t know what to include? Or perhaps you want to send a special email to that special someone, but you can’t think of the right words. Contact me and we can discuss exactly what I can do to help.

Product Descriptions

Selling products online can be an excellent way of making a business, but if your products sound boring and your descriptions are dull, no one will want them. I’ve written thousands of products descriptions, and I can make your products shine.

Copy Editing & Proofreading

Have you written something that needs that extra level of checking? With my years of experience I can proofread or copy edit your work so that it’s the best it can be.

Social Media Management & Digital Marketing

Getting your digital marketing and social media strategy right is essential. I can provide and implement a social media marketing plan that works for you. Contact me to find out more.

About MeAbout Me

I'm a content writer

Excellent work by Lisamarie, on time, great quality and constant communication. Would not hesitate to recommend and in fact use again as soon as opportunity arises.

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Andreas K

Lisamarie was great to work with - she did a fantastic job that completely met the brief and was delivered before the deadline.

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Quick and brilliant, nailed the brief! Will work with her all the time 🙂

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Roshni S

Fantastic work A++++

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Rob C

It was a pleasure to work with Lisamarie, she adjusted to our workflow and process with ease and completed work quickly and effectively.

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Geoff J

Lisamarie is a very good writer and is very easy to work with. She reacted well to my guidance and provided me with content I'm very happy to use. I look forward to working with her again soon.

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Ola F

Great work from Lisamarie, articles are exactly what we wanted

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Matthew E

Brilliant work from Lisamarie. I would definitely retain her again and recommend her to others.

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REVIEWS

I started writing in my late teens but it was only with the birth of my daughter that I decided to write more seriously, with the aim of publication. Since that decision in 2010, I have had over 40 short stories published in anthologies and magazines.

Find out more about my publications on my Amazon Author Page.

I am the features and online editor for insideKENT and insideSUSSEX magazines.

I am also a freelance writer who has ghost-written hundreds of blog posts, articles, reviews, fiction, and more.

I live with my husband, daughter, and a cat called Cheryl in the Kent countryside next door to a field full of horses.

http://www.facebook.com/lisamarielambwriter

http://www.twitter.com/lisamarie20010

MY STORY

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my diary
Your Memoir: How To Choose A Great Title

If you are writing a memoir, or hiring a ghostwriter to write one for you, it needs to be an accurate depiction of your life – it should include all the interesting twists and turns, all the mistakes, all the joy, the heartache, the triumph, and successes. It’s such an important book for your family – and potentially a wider audience – to have, that you really should spend a good amount of time coming up with the ideal title.

The title should sum up your life story, while simultaneously inviting the viewer to open the book and plunge into the narrative of your life. Maybe this is why people have trouble thinking of something that really works; it’s a lot of pressure to get it right. It’s a lot of responsibility for the future. Yet it doesn’t have to be. Here are some useful tips about coming up with the perfect title for your memoir so that future generations will want to read it.

Keep It Simple

Within any life, there are going to be plenty of memorable moments, and many of them could form the basis of a title. That’s not a bad way to start thinking about what you’re going to call your memoir, but you must remember to keep it simple. Anything that’s too complicated, too full of puns, too long, or just not understandable isn’t going to entice many people to choose your life story over someone else’s memoir. All things considered, you really want to attract readers, not make them think twice about picking up your book.

memoir

The book’s title should try to record a sense of what your story is about without giving away any surprises that you want the reader to discover for themselves. It should also be kept short and sweet – short titles are much more easily remembered.

Match The Tone

The title of your memoir should also match the tone of the rest of the book. This means that the reader is going to be able to understand just what kind of story you’re telling; is it going to be funny or serious, for example. If your memoir is meant to be inspiring, a funny title won’t convey the right message. If it’s full of amusing anecdotes, a more straight forward title might be confusing. Matching the tone and the title will help to narrow down your choices and will help people be much more aware of the type of book they might be about to read.

Will There Be More?

If you’re planning to write, or have someone write, a second part to your memoir (or even a third or fourth part, come to that) then your title should let readers know there is more. You could, depending on the tone as mentioned above, simply write ‘Part 1’ as a subtitle. Alternatively, you might think of a clever play on words that would lend itself to another book in the same vein.

memoir

Look For Memoir Inspiration

If you are finding it hard to come up with ideas for the title of your memoir, why not look around your local bookshop or online to see what other people have called theirs? Although it’s not a good idea to copy the title word for word, it might give you some inspiration and a push in the right direction.

Remember, when you choose to have a ghostwriter to help you create your memoir you aren’t going to have to work all this out for yourself; I can be with you every step of the way from title to ‘The End’. Get in touch today to find out more.

Creating The Perfect Stay At Home Festival

Missing the tasty street food festival season has to offer? Gousto’s Food stylist Jenny Brown reveals how to recreate a mini version right from your own garden!

With Glastonbury cancelled because of the pandemic, Gousto’s very own Food Stylist Jenny Brown has shared festival-themed food styling tips to help you recreate the summer party feeling at home.

Plus the team at recipe box Gousto have shared six festival-inspired dishes, from vegan burgers to boozy ice-lollies. So what are you waiting for? Grab your wellies, tent… and enjoy!

Here is a taster of the content: 

Festival summer with Gousto

Jenny’s Festival Food Styling Tip:

Forget slaving over a hot grill and create a ‘build-your-own-burger’ bar with just a few ingredients! Whatever you like on your own burger, you can’t go wrong with a burger bar, and they are seriously easy to set up right in your own garden. Grab a few bowls and fill with delicious burger toppings like cheese, onion, pickles and ketchup and let your guests create their own personalised burger.

Festival-inspired recipe: 

Ultimate Vegan Stack Burger

https://www.gousto.co.uk/cookbook/recipes/the-ultimate-vegan-stack-burger

Introducing the ULTIMATE vegan burger. Pile your plant-based brioche buns high with a vegan patty (try Gousto’s for their famous extra juicy vegan patty), melty vegan cheese, a smoky crispy potato rösti, and balsamic onions. Legendary!

I started writing in my late teens but it was only with the birth of my daughter that I decided to write more seriously, with the aim of publication. Since that decision in 2010, I have had over 40 short stories published in anthologies and magazines.

Find out more about my publications on my Amazon Author Page.

I am the features and online editor for insideKENT magazine.

I am also a freelance writer who has ghost-written hundreds of blog posts, articles, reviews, fiction, and more.

I live with my husband, daughter, and a cat called Cheryl in the Kent countryside next door to a field full of cows.

http://www.facebook.com/lisamarielambwriter

http://www.twitter.com/lisamarie20010

3 Reasons To Have A Blog On Your Business Website

A blog is a massively useful way to bring traffic – and therefore potentially new customers – to your website. You can think of a blog as a tool, just as you would any piece of equipment that is absolutely necessary to your business. It’s something that might take time, effort,  and money if you outsource the writing, but it is also something that, when done right, can be looked at as an investment of those things, rather than a waste. Read on to discover exactly why you need to have a blog on your business website.

blog writer

More Traffic

The first thing that a blog means is more traffic to your website. If you are using the right keywords and information, your blog is likely to come up first when someone searches for whatever it is you do, or have written about. If the blog is informative and useful, those same people will not only click through, but they will stay (and the longer they stay, the better it is for your SEO and Google rankings).

Not only that, but once people are aware that you exist – thanks to your blog – they will return to read more. They will browse the rest of your website. They will, hopefully, buy from you. And of course, when you look at the numbers, the more people who come to your site, the more chances you have of making a sale.

Ideal For SEO

SEO – search engine optimisation – is something that you need to consider for your website. Again, this can be outsourced, and if you aren’t confident in doing it yourself this can often be the best way to do it. SEO is how you gain traction in search engine rankings. If you think about how you use a search engine, when the results are given to you it is likely you look at the top of the first page and possibly go no further. If you do keep looking, it is likely you – just like everyone else – will check out the second page and no more.

If you can have your website at the top of the Google rankings, you are more likely to be noticed, and with so much competition around that is a precious thing to be able to do. With a blog, SEO becomes much easier. You can include:

seo blog writer

Be The Expert

A blog will help to prove that you are an expert in your niche as you will be able to show the depth of your knowledge and understanding. If you can put this information into layman’s terms and make it interesting, you are sure to find plenty of new customers.

People will always be happy to buy from someone who clearly knows their product or service very well, and the more you can prove this in your blog the better your sales will be.

The Sinister Left – A Left Hander’s Thoughts

Trapezoid_bone_(left_hand)_01_palmar_view

Recently there was a news story about an Oklahoma teacher who ‘forced’ a 4 year old boy to write with his right hand rather than his left. Investigations are ongoing, but it seems as though the teacher was concerned about associations with left handedness and unlucky or wicked behaviour.

Whilst this may sound strange today, it wasn’t so very long ago that making left handers write with their non-dominant hands was usual in schools. But why was (and, as it now appears, is) being left handed such a problem?

Throughout history, the left side of the body was considered to be a negative influence. In fact, the Latin word ‘sinistra’ meant both ‘left’ and ‘evil’ or ‘unlucky’, so the idea was well ingrained in society. Today, ‘sinistra’ has become ‘sinister’, so the wicked connotations remain. This, along with the idea that the word ‘right’ also means ‘correct’ and ‘proper’, reinforces the belief that anything on the left side had to be influenced by evil in some way.

Superstition has us throwing salt over our left shoulder when we spill it. Why? To blind the devil that sits there. A devil on the left shoulder is counterbalanced by an angel on the right, so turning to the left, using the left side of the body, working with the left in anyway is seen as working or using the devil. Bad stuff indeed. Whereas using the right side of the body is seen as working with the angels, which, of course, is seen as a much better option.

There are always studies going on to discover why some people are left handed and others (the majority of society) are right handed, but as yet there is no conclusive evidence for anything. Maybe one day we will understand, or maybe – as I believe is most likely the case – there is no reason. It just is.

I’m a left hander, and so is my daughter. So far so good for both of us – we’ve not yet met the devil. But I suppose I’ll keep throwing the salt just to make sure…

Roblox Video: A Wolf Or Other

We’re all for trying out new things here are lisamarielamb.co.uk, and when my daughter said she wanted to be a YouTuber playing Roblox, we said okay, why not? Letting children explore new things and have fun hobbies they teach them important skills is crucial, and whether or not her videos do well, she will have gained plenty of knowledge.

So, for your enjoyment, here is Barbie Lamby plays Roblox!

Sleep Week: Lack of Sleep Can Increase Depression Tenfold – Tips to Sleep Better

For Sleep Awareness Week, mental health treatment specialists Smart TMS examine the dangers of sleeping less, and how to combat it

Gerard Barnes, CEO of Smart TMS, discusses the restorative benefits of quality sleep on mental wellbeing and shares tips on how to sleep better. 

sleep week

In today’s society, it is now harder than ever to get a good night of sleep. According to the Mental Health Foundation, we are now sleeping 90 minutes less on average than we did less than 100 years ago, with factors such as increased work responsibilities, over-stimulation from phones and laptops, and poor diets causing more and more people to suffer with sleep problems.

However, for those who find it difficult to sleep at night, tiredness and lethargy should be the least of their worries. People who suffer from insomnia are a staggering 10 times more likely to suffer clinical depression and 17 times more likely to suffer with severe anxiety, whilst a recent study carried out at the University of Oxford found that “sleep disruption is a driving factor in the occurrence of paranoia, hallucinatory experiences, and other mental health problems in young adults with an average age of 25”.

Furthermore, not only can a lack of sleep exacerbate underlying mental health issues or even cause them, but it is also associated with greater mood variability, a reduced capacity to manage emotions, and increased levels of impulsive behaviour and inappropriate reactivity. In other words, a lack of sleep leads us to behave more erratically and make poor decisions.

How to sleep better, according to a mental health treatment expert

Gerard Barnes, CEO of mental health treatment specialist Smart TMS, is well acquainted with the issues brought about by a lack of quality sleep.

Since 2015, Smart TMS clinics have been using TMS therapy to effectively treat chronic anxiety, depression, OCD, PTSD and a range of other mental health problems. Now, Gerard discusses the restorative benefits of quality sleep, and shares some tips on how to prepare for a better night’s sleep.

“There are a range of factors that contribute to any mental health problem, and we can never put something like depression or chronic anxiety down to one single issue, but regularly getting good quality sleep is one of the single most potent ways to influence one’s mental health in a positive manner.

Some people who experience a significant lack of sleep may suffer from a sleep disorder which likely requires specific treatment, but for the majority of us, our sleep quality could be dramatically improved by simply making some simple adjustments to our lifestyle and daily habits. With this in mind, here are four key tips that can be easily applied to start sleeping better”:

sleep week

Switching off

“Our reliance on smartphones, tablets and laptops in today’s society has never been greater, and while this technology has a range of advantages, it can also have a devastating effect on our ability to sleep. Blue light emitted by our screens disrupts the production of melatonin, the hormone that controls your sleep/wake cycle – switching off or leaving your electronic devices for half an hour or more before bed will help you to feel sleepy and allow you to drop off more effectively.”

 Avoid caffeine and alcohol

“Consuming caffeine before bed is of course not conducive to relaxing, but many may be surprised to find that alcohol actually disrupts your sleep. Whilst many people say they find it very easy to fall asleep following a few drinks, alcohol has been proven to reduce the amount of time spent in REM sleep – the stage of sleep responsible for the retention of memory, learning and mood regulation. Staying away from alcohol before bed will improve memory, prepare you to deal with your emotions and is essential for your overall development.”

sleep week

Establish a sleeping routine

“Building a realistic and achievable daytime routine is one of the best ways to combat stress and anxiety, helping us to cope with change, form positive behaviours, and feel more in control of our lives. Our night time routines should be no different. 

The benefits of going to bed and waking up at the same time every day for our mental health cannot be overstated – reduction of anxiety, improved energy levels and ability to cope with responsibilities are just some of the positive effects.”

Get moving

“Doing regular exercise can be very difficult for people dealing with mental health problems, but it is one of the most beneficial and influential things we can do to help us sleep better. Not only does exercise release a natural antidepressant in the form of endorphins, but the increased demand placed on our body makes the prospect of sleep far more attractive to our mind. Even just 30 minutes of exercise a day will help in the quest to achieve a better night of sleep.”

Flash Fiction: Origami Army

Arthur sat, barely moving, hunched over, crunched into the wooden desk in front of him. His desk. The desk at which he was supposed to be performing some sort of miracle so that his boss wouldn’t call him into his office, tell him the figures were not good enough, and send him home. And remind him not to come back. So he supposed it wouldn’t be his desk for long.

Despite knowing this, despite having been told that this event was definitely going to take place on or around today if he didn’t get his act together, and sharpish, Arthur couldn’t bring himself to even turn on his computer. He knew what would happen if he did; it would whir into being and whirl into his day without a second thought, this hateful, dead and living thing that couldn’t help him now. In fact, knowing the true state of everything, the numbers glowing hotly out from the skinny monitor, laughing at him because they knew what they meant even if he didn’t, would most likely make things worse.

So he sat at his desk and did no work. He stayed hunched over, his hands moving and nothing else, creating. Origami. Every time Arthur was stressed or angry he took a deep breath, took a piece of paper, and took the time to fold it into the approximate shape of a crane. It was the only shape he could do, and even then not very well. But it was better than letting that stress and anger do what it really wanted with him, and take him over so that he became a beast that even he didn’t recognise. That’s what had happened with his wife. With his children. With his friends who were friends no more. He told himself that he couldn’t afford to lose anything else but the reality was that he had nothing left to lose.

After a lifetime of seconds which fizzed with such an urgency that it made Arthur think of a bowling ball bomb from a kids’ cartoon, he heard the door behind him open. It startled him momentarily before he ducked his head back down and continued his paper folding. It was only the boss. He was only going to be fired. It was fine. Fine. He folded faster, cutting himself on the lip of a wing, the paper slippery in his sweating hands, the edges secretly sharp.

“Arthur.” The voice was smooth, deep, filtered through years of management speak and the more than occasional brandy. “Arthur, do you remember what we spoke about the other day?”

Arthur nodded, irritated by the interruption but determined not to let it show. Instead he carefully positioned the lopsided crane, fashioned from one of his many important reports that sat – until now – in the in-tray, so that it joined the ranks of the others. He then reached towards the diminishing pile of paper (scrap, he called it, although it wasn’t entirely that and the boss was sure to mention it sooner or later) and started to make a new crane, hoping it would be better than the last poor effort.

“…poor effort.” The boss had been speaking, but Arthur had not been listening. He had been busy, and why could the boss not see that?

Arthur nodded with no idea what he was nodding about. He sat up suddenly, breathing deeply, blinking in the fluorescence of the office and noticed something surprising. His desk was covered, literally covered with no spaces and no gaps, with origami cranes. Hundreds of them. A thousand? It could be. It certainly could be. He smiled. He had no memory of making them but what the hell, what did it matter when they were there?

He stared at them. Willed them to move. And they did. Slowly. Juddering along the desk and then, as one, taking off in jerky, beautiful flight. Arthur spun in his spinning chair to watch them go, to watch them as they flew at the boss, pecking and biting and flapping at him. Drawing blood. Scratching and snarling and screaming as they went so that their screams matched Arthur’s, his delight and pure pleasure manifesting itself in a primal childlike cry.

And then they fell. Hundreds – or a thousand, or a million for all Arthur knew – roughly hewn origami cranes lay broken and dead on the floor.

The boss stepped backwards away from Arthur’s desk, his hands held up in defeat, his eyes wide and fearful, his tongue tied with wonder at the strange and dangerous man who was now laughing at the balls of paper he had swiped from his desk and onto the floor.

“One more chance, eh, Arthur?” he whispered as he left the room. “I’ll speak to you next week.” And then he was gone.

Arthur sat alone at his desk, shoulders shaking where his laughter had grabbed them. He reached towards the pile of reports that still sat in his in-tray, pulling one towards him, and began to fold it into the approximate shape of a crane.

Flash Fiction: Cherub

At the bottom of the garden lives a cherub made of cold, cold stone. It sits and watches and holds a cold, cold stone bird in its chubby, chipped hands. They are stuck together, trapped together. And yet it seems as though the cherub has the advantage even so. That bird is doomed. I pity it.

I don’t think the cherub likes that.

I think the cherub would prefer I fear it, not have sympathy for the pet – prey – it clasps.

What the cherub does not know is that I do fear it. I like awake at night thinking about it, thinking about its dull dead eyes and its flaking grey hair, too old to be the child it wants to be and wants to have. And when I do sleep I dream about it and in my dreams it has teeth. But I try not to think about that. It does no one any good my husband, my mother, my doctor, myself says.

Scary cherub

I don’t know where it came from. My dad, laughing when I mentioned it at Christmas, the room full of tinsel and warmth and a bit too much wine, suggested a garden centre. I doubt that. All I know is that it’s been here longer than I have, part of the grounds before we bought the house and left by the previous owners who ran as far as they could from it, and ended up crossing the world to live in another country, to get away from that thing in their garden.

Perhaps.

That’s what I think anyway.

But it hasn’t driven us away. Yet. Maybe it likes us. Maybe it enjoys me watching it, mistaking my fear for awe or love or not making a mistake at all and knowing, in the end, that I fear it. I wonder, maybe, in the very deepest corners of my scarred mind, whether I do love it a little bit though. I feel something for it at any rate. I thought it was hatred, but lately I’ve become less sure.

I dream about it. That’s how I know what it really is. What it really wants. The children. The last couple had none, preferring work to family (and there is the most likely reason the cherub made them leave) but we have three under ten, young and healthy. I’ve told them to stay far away from the cherub. At first they asked why and at first I told them but my dreams – nightmares – transferred to them and I had to backtrack, to tell them I was just playing and that it wasn’t going to get them. They still don’t play near it though, and I’m glad about that.

Their nightmares have stopped. Mine continue.

It wants my children. Wants me to be the one to sacrifice them to it and its lifeless bird. But I’m strong enough to resist. I won’t do it. But with so little sleep and so much fear, I wonder… I wonder if one day I will?

Writing: It’s Never Too Late

There is a feeling that steals over me sometimes that I’ve left it too late to be doing this. That I should have started writing earlier in life, a decade earlier, 15 years earlier… If I had, I wonder where I would be now?

And then I remember two things. The first is that I didn’t start writing earlier because I wasn’t ready to. If I had, my writing would not have been of the right standard, and I might have given up after a few rejections. Secondly, I’m not alone. Many writers had other careers first before moving on to new and exciting things.

That’s life.

So here are a few of them to illustrate my point. It’s quite an impressive list.

 

Frank McCourt

Author of the wonderful Angela’s Ashes, McCourt didn’t start writing until he was 65 years old. On top of that, he left school at 13 due to his family’s poverty; he had to start work.

 

EL James

No matter whether you love or hate the Fifty Shades series of books, no one can deny what a phenomenon they became, spawning movies and many copycat versions. EL James was 44 when she began to write these books which began simply as fan fiction.

 

Mario Puzo

Mario Puzo, the father of The Godfather was 33 when he began writing. Whilst that’s not ancient by any means, it is still a lot later than many famous authors – Stephen King was just 12, for example, and F. Scott Fitzgerald was 23.

 

Chuck Palahniuk

The Fight Club author was another of the 33 year old club, picking up the pen to write down his incredible stories in his fourth decade of life.

 

Charles Bukowski

writing

Although Bukowski wrote for most of his life, he didn’t get his big break until he was 49 when he submitted Post Office to a publisher. It was published two years later, and at 51 Bukowski’s life changed forever.

 

Donald Ray Pollock

writing

Donald Ray Pollock had a variety of different jobs in his life, but writer came relatively late. He published a collection of short stories when he was 55, and when he was 58 his debut novel, award-winning The Devil Of All Time, came out.

 

Helen DeWitt

Writing Helen de Witt

Helen DeWitt spent most of her life in academia until she almost had a breakdown and realised she just couldn’t face it anymore. With 100 different novels in fragments around her home, she took some time off just to write – with no interruptions. She would, she said, ‘write until the money ran out’. At the end of that time, she had her impressive novel, The Last Samurai written. She was 44 years old.

 

So there you have it. Many of the writers who are now household names didn’t start writing until they were 30, 40, 50, even 60. And even if they had been writing for longer, being published took the time. So I can relax and enjoy what I’m doing – just write and the rest will follow.

Beating Those Back To Work Blues

It doesn’t matter whether you hate your job with a passion, or whether you have the best career in the world, that feeling of going back to work after a little time off still fills us with dread. It’s back to reality. It’s back to the daily routine. No more home time, no more holiday, no more freedom. The grindstone is waiting, and your nose has to be put right back on it.

Ouch.

No wonder we all get a little sad about the prospect of heading back to the office.

But guess what? There are ways to combat this terrible feeling and get straight back into the swing of things without too much distress…

back to work blues

 

Why Are You Feeling Like This?

That’s an important question. Ask yourself why you are feeling so down about going back to work, and you might get a surprising answer, but one that will help you make some decisions, and help you feel happier about things too.

It could just be that you’ve enjoyed your time off and the idea of having to go back to the office (or wherever) and get your brain in gear doesn’t appeal. And that’s perfectly normal. But a few hours – or even minutes – into your first day, and for the majority of people that’s all forgotten and you’ll wonder what you were worried about in the first place.

For some, however, it’s a deeper problem than simply enjoying a bit of freedom. Could there be something about your job (perhaps even the job itself) that you dislike enough to make you not want to go back at all? If this is more than just a form of the Sunday evening fear, it’s time to take stock. If you’re not enjoying your job, you might consider moving on. If not immediately, then at some point, once you’ve done all the sums and weighed up the pros and cons of it all. There is no point in going to work for eight (ish) hours a day if it’s not something you like. There are many forms of deathbed regrets, and working too hard in the wrong place ranks right up there at the top.

You might even consider starting your own business.

If it is one aspect of the job that is making you miserable, why not speak to your boss? They might be able to help, and it could turn out that it wasn’t such an issue after all once it’s out in the open.

 

Have You Made A Work Plan?

If the feeling of dread doesn’t dissipate after a little while, if it’s there every morning and you’re coming home more downhearted every day, you know what you need to do. Finding a new job isn’t something that can necessarily happen overnight, especially when you’ve got commitments and a family to provide for. So make a plan. Give yourself a time frame to get it completed by (three months is a good one – just long enough to feel comfortable, but short enough that you have to get on straight away). Create targets to meet along the way such as applying for a certain number of jobs each week, or tidying up your CV by a specific date. You might even want to invest in some evening classes to top up your skills.

back to work blues

 

Me, Me, Me

If your job isn’t the problem and you’re happy doing what you do, where you do it, and the people with whom you work, then it could be a problem within yourself. If you’re not feeling 100 percent, book an appointment with your GP and chat to them about what ails you. It could be a physical problem (lack of sleep, a weight issue, general aches and pains), or it could be a psychological one (anxiety, stress, depression, for example). Either way, it’s good to discuss these matters and hopefully do something about them once and for all. As soon as you fix your body and mind, everything else will fall into place.

back to work blues

And for those who are simply feeling a little run down, you need to schedule some me time. Book a fancy spa day, go for a long walk on your own, read a good book, watch a terrible movie, it doesn’t matter as long as you can relax and zone out for a while. When you come back down to the real world you’ll hopefully be feeling a whole lot better for it.