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A well-being survival guide for the self-employed

Big Orange Heart Mental Health Survival Guide for Self Employed
Big Orange Heart Mental Health Survival Guide for Self Employed

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In these times of increased isolation and separation, we need to take additional steps to ensure healthy well-being.

Big Orange Heart is supporting the #ForgottenLtd campaign and enabling well-being support for all members. As part of this coming together, we recently delivered a session titled: ‘A well-being survival guide for the self-employed.’

In this session, the team from Big Orange Heart covered an introduction to sustaining a healthy mind at this time for the self-employed and business owners. We discussed steps you can take to better support your well-being and some of the factors that have the potential to impact on your mental health.

You can watch the full session below, and the transcript of the full discussion is below the video.

You are invited to join Big Orange Heart and connect with the community.


A well-being survival guide for the self-employed

[RACHAEL] Hi, it’s Rachael here from #ForgottenLtd, as you probably aware the team have been really conscious of the mental health impact that’s important this situation has had on our members and so that’s why we’ve teamed up with big orange heart who have very kindly agreed to support our members with any mental health issues so today that’s what we’re doing just that with Big Orange Heart delivering a well-being seminar.

Big Orange Heart is a mental health organisation working specifically for businesses. I’m going to hand over to Dan Maby who’s going to tell you a little bit more about Big Orange Heart and what they do.

[DAN] Racheal, thank you very much. First off, thank you very much for this opportunity to be able to come and have this session with the #ForgottenLtd members.

As you mentioned, we’re going to run a well-being survival guide into the community. It’s such a key issue at this stage as you know, with so many members, as we mentioned, struggling in relation to well-being and mental health. Big Orange Heart enables these events.

Big Orange Heart is delivering these events via a team of volunteers; I’ve got Vikky with me this afternoon. Thank you very much, Vicky, for joining us.

The charity has a mission to support and promote positive well-being and mental health within the remote working communities. I myself am actually a #ForgottenLtd individual.

There are many people within our community that are struggling in relation to this current climate, with what’s happening across, not just the UK, but on a global scale. So this is something that I have an awareness of both at a personal level and at an organisational level.

Big Orange Heart, as I mentioned, is a charity with a mission to promote well-being. We have a very active peer focused support community, as well as a mental health professional community. So if you are interested in becoming part of this, please do hit this website https://big.ht/join.

You may see this big.ht URL in a number of places, it’s our short URL for bigorangeheart.org. We’ve just recently, in fact just yesterday, announced our well-being and mental health survey. We run this annual survey into our communities, which is normally scheduled to go out in April. Due obviously to the current crisis, we had to postpone the launch.

We’ve launched this to enable us to be able to find out what the community needs from well-being and mental health perspective. When we launched the survey in 2019, the data came back with some alarming statistics.
Across the community that we surveyed, we saw twice the national average percentage of individuals having suicidal thoughts for a sustained period through the previous year.

Which for us, as a charity, enabled us to then deliver additional support and training into our team members and into our community, to support suicide awareness and enable us to be able to fit the needs of the community better. So we would really appreciate it if you’re watching (or reading) right now would mind hitting https://big.ht/2020. It will take you about two to three minutes to complete the survey, and it is entirely anonymous. We’re not collecting any identifiable data through that survey. As I say, it really does enable us to develop our services and make them more appropriate for the community.

So, with that on to this afternoon. I want to welcome Vicky McMillan. Vicky thank you very much for joining us. You have a career spanning 30 years, starting with a post-grad in mental health and social work. Vicky is also currently volunteering within the Big Orange Heart community, within our mental health and well-being team.

I just want to say thank you, firstly for the time that you give to the charity, also for taking the time to give this session this afternoon.

Obviously, we as a community appreciate there are a lot of challenges that are being presented at this time, so really appreciate you you’re giving your time to present this session.

[VICKY] Well, thank you for asking. Yeah, because as you say, it’s a huge issue that’s only becoming more and more of an issue as time goes on. And we’re all plunged into situations that we’re not used to, and experiencing things that we’ve not experienced before. So yeah I think it’s something that we all need to learn more about.

[DAN] Absolutely, well I’m now going to bring up your slides, Rachel and I are going to drop off and hand the stage over to you, so Vicky, thank you very much.

[VICKY] Okay, well before I actually start with the slides, I just wanted to give a bit of a background as to why I’m so interested in mental health. I mean I was anyway and studied it at university and everything, but when I started working as a social worker, I thought that there would be an understanding of mental health given that we work with people who are diagnosed with mental health problems. And that there will be support networks in place and we’d be encouraged to support each other, and there’d be debriefs and all kinds of things but what I found was, that wasn’t the case.

We were basically left to our own devices, and most people acted as though they didn’t have any emotional responses to what we were dealing with. As you can imagine, there’s a lot of difficult situations that you have to deal with, very emotional situations. I struggled, I was feeling emotional I was upset, I didn’t know who I could speak to, and as a result, I ended up basically self-medicating with alcohol and drugs, prescribed drugs. Particularly pain relief because I ended up having severe headaches and I also had palpitations. I thought well this couldn’t be right, and I can’t carry on like this.

So I went to my GP who, as in a lot of cases I think people will have experienced this, he offered me antidepressants. But that wasn’t something I wanted to do. I’ve never liked taking medication, and I didn’t want to get dependent on prescribed medication as well as alcohol, as I was at the time.

So instead of that I kind of delved into the world of self-help and found coaching and lots of education online, loads of free education which is brilliant. It was that really taking control myself that made a difference and understanding why I was feeling the way I was.

So, that’s the background to this really. So I’ll get on with the presentation.

So, I think we’ve all struggled recently, obviously, due to the uncertainty and fear of events that have gone on – and having to adapt to situations we’re not used too.

We’ve had to cope with difficult circumstances and emotions that we’re not familiar with, and home working is on the rise. In particular and with this, comes a potential rise in isolation and loss of perspective. So if we’re not careful, this could end up leading to anxiety, depression and other emotional problems.

So what I’ve noticed is three common responses to the circumstances of the past six months or so.

The first has been that people are on red alert for danger. The second; people are almost giving up and giving in, everything seems out of control, so what’s the point anyway. And the third; people have been digging deep to draw on their resources and adapt to changing circumstances.

So many of us cycle through these responses, which I think is perfectly normal. What makes fear and lack of control worse is the guilt that we have because of those feelings.

So we might be feeling angry or guilty or upset with the world around us, for not being how we want it to be. So I’d like to look at why we respond in these different ways. And how it’s possible to take back some control, or a sense of control, and stability by making simple shifts in how we view these experiences.

Some or all of these concepts will probably be familiar to you, it’s not anything new, but knowing this stuff intellectually, isn’t what makes a difference. What does make a difference is putting it into practice. So if we want to achieve positive change in our emotional well-being, we have to make a regular effort. Still, it is worth the effort, and I can speak personally about the benefits.

I’d like to share some basic concepts that helped me gain back some control, and in the presentation, I’ll be looking at what we mean by mental health, how our brains are working for and against us, managing uncertainty, connection and gratitude, managing our minds through regular practice.

I’ll also be referencing some of the people who have influenced me and explain who they are and where you can find them at the end of the presentation.

So, what do we mean by mental health? I think we naturally think of contentment, peace, happiness or even freedom. Free from freedom, from anxiety and fear, but I think emotional well-being is actually the ability to experience all emotions, including anxiety, fear and guilt. Along with all the good ones, we don’t want to be happy all the time, for instance when we lose somebody close to us we don’t speak to anyone for days on end. There’s no wonder that we feel lonely and detached. And sometimes it’s good to feel anger that injustice because it motivates us towards positive change.

It’s as normal to feel sad and lonely as it is to feel happy, excited and connected being human. This means that we get to experience the whole range of emotions.

We can’t pick and choose, and even if we could, why would we want to? As several great teachers have pointed out, the only people who don’t experience a range of emotions are psychopaths or dead people.

We can’t be blamed for believing that there’s something wrong with us, though if we do have negative emotions. We receive very little emotional education, and the message is generally; that we should be happy. We’re actually often embarrassed by our own or other people’s strong emotions, especially when they’re negative. Great effort is put into training children to look after themselves physically; brushing the teeth, washing, exercising. But there’s very little education focusing on how to maintain emotional health.

Our minds are even more complex than our bodies, so the need to have some kind of understanding of it and ways of managing it are crucial if we’re going to stay healthy.

On top of the lack of education, we live in a culture of positivity images of happy people are everywhere, and it seems that everyone is having an amazing time. There’s no wonder that we start to believe that we’re the only ones that are struggling, so there must be something wrong with us.

That just isn’t true, and it’s the cause of a lot of suffering. Even the wealthiest most successful people experience fear, loss, rejection and anxiety. We’re all human, and we’re all fundamentally the same.

If we strive for eternal happiness and peace, we’re setting ourselves up to fail. We also add self-blame into the mix if we feel that we shouldn’t be experiencing these emotions. So what can we do about this?

Well, awareness is the key, really. Unless we recognise how we’re feeling and what we’re thinking, we can easily be overwhelmed by our emotions. Meditation is hugely helpful in reconnecting us with our physical and emotional responses. And generally in terms of raising awareness.

By identifying what our top three emotions and thoughts are, the ones that predominate throughout our days and writing these down is really helpful.

It’s really interesting to take notice of what we think and feel on a daily basis, and it’s actually not surprising that we can feel defeated or worthless. When we realise that we’re telling ourselves these things each day, remembering we’re not supposed to be happy all the time. Acknowledging this fact can take huge pressure from us.

So, where do these emotions originate from? The primitive part of the brain is programmed for survival. We’re motivated to escape danger and seek pleasure. Our brains are also efficient and form habits quickly. So this serves us really well in many ways, but our brains haven’t evolved to cope with the environment that we’ve evolved into.

The threats to our survival are drastically reduced, but we still have the responses that we always had, that mobilises to escape from predators. On top of that, the opportunities for pleasure are everywhere. In the form of food, alcohol, drugs, Netflix, shopping, the list goes on. And most of us never have to experience real discomfort. Having our basic needs met is taken for granted now.

We’re encouraged to seek professional help or take pills if we’re ill rather than dealing with the causes ourselves. We can escape discomfort easily, so why wouldn’t we?

Well, because it doesn’t serve us in the long run.

As well as a primal brain, which is focused on our survival, we have a more evolved prefrontal cortex. That enables us to plan and reason. We can override the primal instincts with the prefrontal cortex, but it takes practice and the formation of new neural pathways and thought habits.

Autonomy is a huge indicator of mental health learning that we can choose not to follow the instincts of. The pram or brain by accessing our more advanced brain is really good news.

We don’t need to reject our primitive instincts, but we can learn to notice them for what they are and make a choice about whether we listen to them.

So, the combination of believing that we should be happy all the time or else we’re failing. Along with our limitless access to destruction and comfort can be a recipe for disaster in terms of mental health.

We’ve learned to avoid negative emotion at all costs and instead try to over pleasure seek and it’s this pleasure-seeking as an avoidance tactic that ultimately increases the emotional problems. So things such as addiction, obesity, debt and all the guilt associated with all of those things can cause a downward spiral.

Depression is on the increase, and it now impacts the lives of more people than cancer. Martin Seligman introduced the ‘theory of learned helplessness‘ as a cause of depression around 50 years ago, and is now widely accepted. Our lives have become so limited by our belief that we should avoid emotions such as fear and rejection, that we fail to fulfil our potential.

We’ve become too comfortable with being comfortable basically.

We’re so used to quick fixes that we’ve come to believe that the easy option is the right one. Anxiety is magnified when we try to resist fear. Accepting that fear is normal is not avoiding it and not avoiding it or always it will pass through much more quickly.

The neuroscientist Jill Bolt Taylor describes how physical sensations of emotion, pass through us within 90 seconds, but because of the thoughts, we attach to them the emotions prolonged indefinitely.

Our primitive brains quickly develop the habit of avoidance if we let them. So becoming aware of how our brains are trying to protect us gives us the ability to choose. It also gives us a distance from the emotion, so that we can see it for what it is.

This is where meditation is particularly helpful in teaching us to notice our thoughts. Difficult emotions are as necessary as the pleasurable ones. Anger can motivate us to take positive action, and fear is a normal response when taking a risk or trying something new.

It isn’t necessarily a sign that something’s wrong or that we’re on the wrong path, and if we don’t take risks and actively engage in things that challenge us, we don’t evolve.

As Michael Hyatt said:

“The most interesting things happen just on the other side of your comfort zone.”

Michael Hyatt

So, what do we mean by allowing emotion? Well, an important distinction to make; is that allowing emotion isn’t the same as acting it out. So, if we feel angry, for instance, we allow emotion by connecting it with how it feels in the body.

I’m not suggesting that it’s okay to shout and scream and throw things. Those are reactions and also a form of resistance that gives us relief from the emotion. So, we need to try to stay with the physical sensations and let them pass because they won’t harm us.

It does take practice to recognise and describe how we feel because it’s not something that we used to. But emotions are, after all, just vibrations in the body that will pass away.

So, the next step is to identify the thoughts that are keeping the emotions going. So, chances are the thought might not even be true. We pick up thoughts and beliefs throughout our lives, and if looked objectively, they’re often not true and not serving us. Again we have a choice about what we think and believe. And that’s really good news.

So, try not to push away or avoid uncomfortable emotions. Start to notice the behaviours we default to, in an effort to avoid the feelings and emotions, such as, over drinking, overeating and spending. Don’t add self-blame and guilt. We’ve developed habits of thought and behaviour that take time to change. So don’t expect too much of yourself, too soon.

You may have heard the expression ‘the only constant, is change’. And Eckhart Tolle said that:

“The primary cause of unhappiness is never the situation but your thoughts about it.”

Eckhart Tolle

Lots of lots of us have experienced loss and change this year, and we’re used to making plans and being able to carry them through with a degree of certainty. But this was always just a belief there are no guarantees in life. We can’t control the external world, and the only thing we can control is how we think about and respond to it.

You might think that this leads us to be powerless and at the mercy of events? But there is another way of looking at it; what you are and what you believe about yourself, doesn’t have to change just because of your circumstances.

So if you see yourself as competent and capable, no matter what, you’re more likely to keep trying to be creative, responsive and adaptable. And if you choose to believe that circumstances mean something about you, you can start to feel like a victim.

We’ve all had bad things happen; lost jobs and people close to us, and things we’ve planned and looked forward to having been cancelled. But we can choose to make these things mean that the world is against us or we can accept that everyone has these experiences and it’s not the end of the world.

It doesn’t have to affect our perspective on the rest of our lives, and it doesn’t mean that we’re unlucky, and don’t deserve good things. Sometimes, our bad hands make us stronger and help us to realise what’s really important to us.

We can always choose what we think about any circumstance, and if we focus less energy on resisting reality, we have more energy to think creatively and come up with solutions. If we believe that external things are responsible for our emotional well-being, we’re effectively giving up responsibility for it.

We can all fall into the trap of believing that we feel better if we buy something, or eating something, or go on holiday. And we may temporarily feel better. But that feeling doesn’t last, and when we’ve got the thing that we thought would make us happy, we found something else that we’re lacking.

So question you’re thinking about your circumstances. Are you adding drama to the events and making them mean something about you or your life? Are you expending energy fighting with the reality that isn’t in your control? And by starting to make small decisions about things that are in your control. Even really small things, like tidying your house, or getting your desktop sorted, you can start to regain some sense of control.

Humans are social animals, and historically we’ve hunted in packs and relied on each other for survival. Social acceptance of belonging to a group is still a base of human need, and that’s been challenged during the lockdown.

So, even if we can’t be with people physically, we can maintain connections in other ways. And it’s important to make an effort to do this, even if we don’t feel inclined to. It gives us a reality check when we spent too much time in our own heads, and it also gives us a chance to hear and think about other people, instead of ourselves.

Thinking and caring about others is another great way of improving our sense of well-being. We live in a culture of self-obsession, and this limits our perspective on life. There’s a huge emphasis on the individual, but ultimately we are all the same, and all connected. We all feel stressed. For instance, I’m sure you’ve all been stuck in traffic and cursed everyone around you because it’s easy to forget that we’re part of that traffic.

If we don’t just focus on our own problems, then the world gets bigger, and there are more possibilities open to us.

Gratitude goes hand-in-hand with connection and helps us widen our perspective. There are always people in a worse situation than us. And we so easily take for granted what we have and don’t even notice our good fortune when it happens.

Attachment to worldly things for self or ego and resistance to reality are fundamental causes of suffering in Buddhist philosophy, and many teachers and writers have offered their own version of these basic concepts.

Since all of the information I’ve talked about comes from these teachers, not from me. Still, I can personally testify to how much better I feel as a result of learning and managing my mind. And remembering these basic principles, I’ve become easier on myself and other people, nicer to be around, more grateful, and feel more connection with other people.

Although I talk about happiness not being the goal, I am much happier as well.

But theories and concepts aren’t enough; the real change happens through practice. It isn’t easy to override the primal brain, and it’s intent on looking for threats. We may intellectually understand the theories about how our minds work, but we can’t rewire them easily without regular practice.

Just as we go to the gym and exercise regularly to maintain physical health, we have to do the same with the mind. Daily practices are a good way of forming new habits and losing old ones.

We’re all a work in progress, and we all slip back at times and give in to our urges for pleasure and comfort. It is normal; it’s important not to blame or criticise ourselves when we do this. Because if we’re self-critical, we’re more likely to go back to numbing ourselves with overindulgence.

Just as life isn’t going to be amazing all the time, we’re not going to get it right all the time either. But if we’re prepared for this and adjust our expectations of life and ourselves, we’re less likely to suffer. And more likely to enjoy and appreciate what we have.

Again awareness is the key; unless we recognise how we’re feeling and what we’re thinking, we can easily become overwhelmed by emotions that we don’t understand.

I know I was completely out of touch with my emotions and couldn’t even identify or describe them before I started learning how to. So here’s a recap of some of the practices that helped me:

Meditation, identifying the top three emotions, and when we’re comfortable with this, our top three thoughts — trying not to push away or avoid uncomfortable emotions.

Start to notice the behaviours that we default to in an effort to avoid, try to be aware of our attitude to circumstances. Are we making things mean something that isn’t true? Are we adding an extra layer of victimisation or self-blame to situations?

Question what is in our control and what isn’t, and learn to take back control through making small decisions about things that we can control.

Maintain connection with others in a way that you enjoy, and list three things that you’re grateful for each day

As I’ve already said; none of what I’ve talked about is original to me, other than my experiences but there are common themes dating back to the sixth century that all of the following teachers talk about in their own words and from their own perspective.

So, here are the details of some of the people that I’ve referenced throughout the presentation:

And here are some of the meditation apps that I found really useful, and some of the books as well.:

And thank you for listening (or reading).

[DAN] Vicky, thank you so much I really appreciate you giving the time to come and share that with us. Obviously, this is a huge topic, so we’re scratching the surface here in relation to well-being.

[VICKY] Absolutely, yeah we definitely are, and I’m sorry I’ve read it as a script, but I just haven’t had time to digest it and learn it, so it did sound a bit like I was just reading a book.

[DAN] Not at all, you’ve covered some key points in there and in relation to how do we look after ourselves in these times. And how do we understand some of the issues that are going on and go back to basics, asking some serious questions of ourselves, is really an important step, isn’t it?

[VICKY] Yeah, well I actually think it is really basic stuff, I think we’ve got it quite wrong. Basically, you know, we do try to avoid things. And we do think that other people can put them right for us, but actually, there isn’t anything wrong with occasionally feeling depressed when we’re in situations that we’ve been in.

[DAN] Something we regularly see at the moment in conversations, you know, a regular trend that we’re seeing is around loss. Suppose we’re talking about loss and grief. We don’t necessarily have to be talking about loss and grief in relation to the loss of a loved one or an individual.

A lot of the conversations we’re having are talking about the loss of businesses or loss of jobs. There are so many loss of freedoms, and so many issues at this stage. I’d be interested to know about coping with loss, particularly if it comes down to the loss of business or the loss of the ability to deliver services within your business?

[VICKY] I actually think that everybody has their own way of dealing with loss and I don’t think any of them are wrong. You know, I think we need to allow ourselves time to feel, terrible sometimes if things have been taken from us.

Because it’s out of our control and that makes us feel frightened and upset, you know, there’s nothing wrong with that. But I think if we can accept that it is okay to respond, however, we respond; then we’re more likely to move through it and come to a positive resolution rather than if we try to grit our teeth and think ‘no I’m gonna get on with this, I’m gonna adapt, I’m gonna, you know, go straight for trying to do things differently’.

You know, we sometimes just need a period of sitting in bed and watching telly for days on end and feeling awful.

[RACHAEL] It’s like grief there isn’t, it’s period, you need to grieve, you need to allow yourself to grieve before you can then possibly move on.

But it is important to not dwell in this you know the grieving period, and I was so chuffed when you’re talking about gratitude because one of the things that I’m a great advocate for is what I call an attitude of gratitude.

And it’s where you make, you know, you literally take time out every day to think of all the things that you’re grateful for that have happened that day. And I tell you, it just immediately lifts your mood, I don’t know what it does the scientific thing is behind it, but it certainly does so I would recommend that anybody try it, even if you just did it on one thing every day.

I would guarantee that you would it would lift you out of that mood.

[VICKY] Yeah, I started by trying to think of three things I was grateful for and three things that I’d done, that I thought I’d done well, that I felt good about. I found it so hard to start with. I was struggling to find one or two things. But with practice, as you say, it is incredible how it just changes your thought processes, and those neural pathways start to form new connections are made, and I ended up with like ten a day.

You know, just little things, just simple things and then they build up.

[DAN] It leads nicely into something you were talking about there about small wins and, you know, as business owners we need to know, how do we look those small wins?

I think there are a lot of opportunities too, but I also think, in this period, it’s also quite difficult sometimes, to see the wood through the trees.

How do we find those small wins to try and enable us to start feeling more positive and start to feed that positive attitude?

[RACHAEL] Another thing that I do as well as the attitude of gratitude is to make a conscious effort every day to write down a list of the things I’ve achieved. Then with small things it may be, you know, I’ve gone for a 15-minute walk, or I’ve, you know, taken the washing out whatever but it’s a list. And then, you know, I’ve created an email campaign or whatever they might be. But when you forget about them and then when you look back, and at the end of the month, I think oh yeah; I did this, I did that, I forgot I did that. And it’s so easy to forget the good things that we do and what we manage to achieve. Unless we actually make a positive effort and write them down.

That’s what I find really useful because you just forget what you’ve done and I think; I know things aren’t as bad as I think. I’ve done this, I’ve done that, I’ve managed to do this thing.

[VICKY] And I think doing things at the start of the day is good, as well as at the end of the day. Because if you get up and something doesn’t go to plan, something goes wrong, and then something else goes wrong. And then you can’t find your keys or whatever so it’s easy to fall into a downward spiral and start to believe that ‘oh I’m having a bad day nothing’s gonna go right today’.

But by starting with noting things I’m grateful for and things that I feel I’ve achieved, it just sets you up on a positive foot. To get going with the rest of the day and makes you think ‘well actually things aren’t that bad’ when things do start to go wrong, which they inevitably do.

[DAN] Absolutely, okay well Vicky thank you, we really appreciate you giving your time to share that with us. The video is available in the Facebook group, we also have a YouTube link, and we’ll make the video available at some point later.

[RACHAEL] Yeah, absolutely we will do. I just want to say a huge thank you to you Vicky and to you Dan for doing this. It is absolutely fantastic and be able to provide support for our members as I’ve said, in the beginning, you are a charity, and we want to be able to help you. So what we are going to be doing is we’re going to be creating some well, we’ve actually created them, #ForgottenLtd lapel badges and we’re going to be asking our members to make a minimum of a five-pound donation to buy one, and all of the money that we get the profit of that will be put towards the Big Orange Heart. So members will be doing that, we’ll be putting the link in as soon as we know what the crowdfunding link is.

We’ll get that in the guide, and we will hopefully be raising funds for Big Orange Heart. So I want to say a huge thank you, and I hope that it’s been useful for members, it’s certainly been useful for me.

And Vicky I love your lovely calm voice.

[VICKY] Oh thank you,

[RACHAEL] I think it’s because I like northerners as well there’s a little bit of a northern tang there. A huge thank you for all the effort, you know, I know how much effort it takes to put these things together, so thank you, Vicky, and thank you, Dan.

[DAN] You’re very, very welcome. I really am incredibly grateful for what you’re doing within #ForgottenLtd. Not only obviously the work that you’re doing within #forgottenLtd it’s incredibly important work but also taking on trying to support, you know, support us through the sale of these lapels. So, thank you very much.

I just wanted to very quickly touch on; if you don’t mind, the charity has just released our open transparency report, available at https://big.ht/open. It currently costs an average of £10,251 a month, so every single donation is greatly appreciated again that can be done via the site directly at https://big.ht/give.

As I mentioned, the big.ht URL just redirects to bigorangeheart.org.

And as I mentioned at the start we’ve also released our well-being and mental health survey into the community, so if you’re watching, listening, or reading this, we would really appreciate two to three minutes of your time to provide some information anonymously. It asks about our general well-being, as well as our workplaces and understanding how we, as business owners deliver our services and how we are coping in relation to our well-being.

So if you wouldn’t mind hitting https://big.ht/2020, we would really appreciate it.

From us here at Big Orange Heart, we really are incredibly grateful to the #ForgottenLtd community for all that you’re doing, so thank you very much.

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