Time to Change is doing so much to reduce the stigma of mental illness. Even that term 'illness' jars with me. Sometimes it is our body’s reaction or defence mechanism to life events, what the wonderful Irvin Yalom calls 'life's givens' that causes us to shut down or self soothe in a potentially harmful way. Whatever, it is time to talk. Get the support you need and remember that most people will experience some form of mental health problem during their lifetime. Fight that stigma! 1 in 4 people will experience a mental health problem each year. (Mental Health Statistics, 2001)

After a very interesting and educational few days training on how to work with affairs and betrayals in relationships, it really doesn't necessarily mean the end of that relationship. It may even result in a stronger and more rewarding partnership as couples explore why it happened, improve communicating their needs and take responsibility for their actions. Andrew Marshall challenges 3 common myths surrounding affairs.

A fabulous GIF for you, created by BreatheAware and featured on the wonderful Blurt Foundation's website. I find these really help to steady breathing when feeling anxious. It gives us something positive to focus on too when our thoughts are hurting us.

Watch this beautiful scene from Luc Besson's Angel-A. How does it make you feel? What do you see when you look in the mirror? Do you concentrate on your faults or the kindness in your eyes? What would your Angel say to you? Pull your shoulders back, raise your chin and smile. Is that different to how you normally stand? Be proud. You've made it this far.

From those lovely people at Action for Happiness! Would you talk to a friend the same way you talk to yourself? Be your own best friend. Try a little kindness!

When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. (No need for incense or sitting in uncomfortable positions.)

Ash Beckham: We're all hiding something. Let's find the courage to open up,

How caught up can we get in dramas - our own, other peoples? How many of us feel we are not living unless something is 'kicking off'? By creating disturbances I can test others out, get my adrenaline running, be at the centre or just start it off then retreat... My mind is busy thinking about what is going on - trying to predict, explain, justify, blame, deny... All this is hard, hard work and maybe, maybe I am avoiding asking for what I really want; really need. However, if I want peace and harmony I must first look to myself and my behaviour. What can I do to prevent disturbances? Can I assert myself in a non aggressive way - a different way? Different to that which doesn't seen to work?

Maybe because it is 'Black Friday' I just don't want to buy anything. The thought of the crowds sends me running in the opposite direction. And do I really need this stuff? Do I need to get more stuff just because it is Christmas? This year my family have agreed a £10 present limit on each person to open on the big day...and then we are going to plan a day out. I don't know what yet but we've decided shared experiences might be more fun and fulfilling than yet more stuff. Perhaps less bah humbug and more hey, ho than I thought

Why look after ourselves? Well, if we don't then we may not be there for others. We don't have to devote hours and hours but it's ok to be a little selfish, to take a little time, to allow ourselves a little of what we give to others. To keep mind and body together don't forget the basics - good nutritious food, sleep, exercise be it a short brisk walk or time in the gym, hug with family, friends or furry friend, time out reading or meditation... What would you recommend to a friend? Be a friend to yourself. Thanks to HealthyPlace.com

This made me smile and was also very humbling. Today it is 'Black Friday' and the news footage is full of people fighting for Christmas 'bargains' in Asda, Tesco and in America. What a contrast. Also reminds me a bit of when I've purchased expensive toys only for the box to be so much more interesting...

Do you have a dark side? Are you always sweetness and light? Or is your shadow in control of you? We see the world through the eyes of our own experience. As Jung notes everyone carries a shadow...