As I'm about to disappear off for a couple of weeks holiday...and sitting with a fair amount of guilt for this 'indulgence', I thought it only right to remind myself of good self care. It's healthy, it's respecting yourself and it is ensuring you can be there for others. So, whilst sitting here, what would you put on your plan?

You don't owe anyone anything...or do you? Have a think about your boundaries and being drawn into conflict or feeling you have to justify yourself. It's okay to say no...

Rio Ferdinand opens up about the sudden loss of his wife to cancer and shares how hard he found it to grieve for her due to years of repressing his emotions. If this tough man can do it, then so can the rest of us. It's not easy but we can all get better at sharing feelings and being supportive through just listening and being there. Broadcast on 28/03/2017

Is your glass half-full or half-empty? Or is it refillable? Does a rainy day ruin your plans or does it give you the opportunity to play in the puddles? Your attitude towards things can change your perception of them, so it is important to remember that although we can not always change our situation, we CAN change how we see it. And that, hopefully, means growth.

When it comes to what we bite, chew and swallow, our choices have a direct and long-lasting effect on the most powerful organ in our body: our brain. So which foods cause us to feel so tired after lunch? Or so restless at night? Mia Nacamulli takes you into the brain to find out. PS those omegas ARE a very good thing! Lesson by Mia Nacamulli, animation by Private Island.

I loved this quotation as soon as I found it. We are all butterflies; yet few of us are truly aware and appreciate our unique qualities that make us who we are. Have confidence in your wings so you can fly...

One of my favourite sayings. It's often good to stop and think when dealing with someone else's behaviour - is it about you or is it something else in their lives? If it does not concern you, why get involved? Stepping aside and giving yourself time to reflect can save an awful lot of heartache.

With President Trump taking up office and the term 'narcissist' often being banded around to describe him, just what does it actually mean? Narcissism isn’t just a personality type that shows up in advice columns; it’s actually a set of traits classified and studied by psychologists. But what causes it? And can narcissists improve on their negative traits? W. Keith Campbell describes the psychology behind the elevated and sometimes detrimental self-involvement of narcissists. I'll leave you to make up your mind regarding Mr Trump. Lesson by W. Keith Campbell, animation by TOGETHER.

Christmas and the New Year holidays can be a stressful time. For people, however, who are already prone to anxiety, they can be extra tough. Trace Dominguez has some tips on managing the holiday hustle and bustle. Read More: Christmas: A social anxiety minefield http://www.bbc.co.uk/news/magazine-25... As Christmas approaches, many people will be experiencing a mixture of excitement and trepidation. But for many sufferers of social anxiety, this can be the most traumatic time of the year, writes Olly Ricketts.

Gorgeous quotation from the fabulous Nina Simone. Fear prevents so many of us doing what we would like to do or dream about. But what if we were not scared? We would do it or start the journey towards our aspirations! Avoidance reinforces our fears and our negative self belief that we can't, that we will fail, that we may be ridiculed or others will sabotage our efforts. If the fear wasn't there, we would have the freedom to fly...

UP TV set up a social experiment to see if children would rather receive a Christmas gift for themselves - or give one to their families. Their responses left everyone completely shocked. The experiment took place at a Boys and Girls Club in metro Atlanta, where 83% of the children come from low-income families. One by one, they are brought into a room to answer several questions. At first, they are asked what they want for Christmas. The video shows different clips of the children revealing their most desired gift - from a dollhouse, to an Xbox 360. Then, the interviewer asks what their mums (or families) would like for Christmas. Each child names a gift that they know that their family member would love. Here comes the hard part of the scenario. The youngsters are presented with their dream gift and told that it is theirs to keep. Everyone is thrilled...but then they are also given their family's gift as well. They are told that they must pick between the presents. Although it seems as if it would be a tough choice, every single one of the children chooses to act selflessly - and picks the family gift. All of them provide answers for why they made their decision, which are so heartfelt. it might not be a validated scientific experiment but wow, what amazing youngsters!

What a fine example of reframing. Sit with your thoughts and feelings and once aware, gently challenge them. If negative, can you switch them around to a more positive view? This isn't about repressing or denying negative feelings but acknowledging and exploring them.