Is it sensitive to blog at the moment? Just what kind of content should we be creating right now? It's difficult to know how to approach blogging in these strange and unusual times. I find myself wanting to respond in some way to what is going on, to offer some help if I can, some positivity, yet at the same time I feel that the world probably has enough people doing just that, most of them more expert than I am. On the other hand, it seems rather vacuous to ignore the ongoing crisis and act as if everything is carrying on as normal, when it clearly is not. During this time I want to blog even more than usual. Blogging is thinking aloud and there is a lot to think about right now. Blogging helps me clarify my own thoughts and might in some way help others to do the same. I think as bloggers we can ask ourselves two questions – what does the world need right now and, perhaps more importantly, what does the world not need right now? In answer to the second question, I think we can answer fairly confidently that the world does not need more and unnecessary scaremongering, it does not need the constant and relentless spreading of fear, it does not need repetition of false or misleading information and it does not need any more ‘catastrophising’. So, what does the world need right now? Or rather, what do humans right around the world need from each other right now? We need mutual support, strong community, both actual and virtual; we need positivity, encouragement, co-operation, social interaction (even at a distance!); we need creative solutions for coping with difficult situations; we need hope, we need generosity and we need fun. And perhaps more important than any of these – we need to hear and tell the truth. One of the most uplifting aspects of this Covid-19 crisis has been the support coming from the blogging community in Ireland. I have been inspired by beautiful words, supportive messages, generosity, genuine caring and an outpouring of creativity and creative ideas. The one thing I can say with certainty is that we need each other at this time. We need each other’s words of inspiration and support because these could mean the difference between hope and despair for so many. It’s good to give at this time, to create, to share. So I say keep blogging, keep posting photographs of beautiful places and wonderful things, keep the positive messages circulating so that we can drown out the messages of fear and negativity. If only one person is helped by our words we will have played our small part in giving the world what it needs at this most difficult time. Why we need to keep following our passions Photography is my passion. Photography is what helps me to be more present in the world and it gives me a great amount of pleasure. With a camera in my hand, concentrating on finding the next interesting subject, the best angle from which to shoot, the best light, I can become totally absorbed and momentarily forget that the world is in turmoil. Granted, I do have to come back to reality, but even a small amount of time each day given over to doing something we love provides much needed respite from a diet of negative and frightening information. I wrote an article on this blog some weeks ago in which I described how, for me, photography is a gateway to mindfulness and a way to help keep my thoughts free from anxiety. The article was written before the world was plunged into this current crisis, but perhaps is even more relevant today. https://www.wildwillowways.com/post/photography-a-gateway-to-mindfulness Many people share their stories online in an effort to give encouragement and inspiration to others. Some share their meditation practices or their love of books. Others share their love of walking in nature. Still more share their passion for running and how that can help their mental health. There are numerous blogs and videos sharing recipe ideas, fashion tips, self-care techniques or demonstrating keep fit programmes. For some people, their passion is an outlet for creativity, for others it’s what gets them through the day; an oasis of calm in the midst life’s challenges. Whatever our passion, I believe we help each other when we share that passion and what it brings to our lives. Blogging, posting on Instagram, podcasting, tweets, whatever our chosen medium we can choose to be beacons of light in this dark space by sharing what we are most passionate about. To quote a much loved poet, the late Seamus Heaney: If we winter this one out, we can summer anywhere.

Have you ever wished your smartphone photos looked as good as those amazing photos you see posted online? Have you ever wished you could give your images a bit of extra ‘punch’ but don’t want to spend a lot of time doing it? Have you ever wondered if there is a ‘quick fix’ for improving your photos without having to navigate the ins and outs of an image processing programme? If you have answered yes to any of these questions, then you might be interested in learning about two easy steps that will give your photos that extra ‘pop’ without having to spend a lot of time or energy doing so. Unless you are really into photography you probably don’t want to bother with post-processing your photos, apart from maybe doing some ‘touch up’ work on your camera software. There are also those who feel that we should leave photos as they come out of camera; that post-processing is ‘cheating’. My view is that, since it is our cameras that initially process our photographs, adding a little bit of post-processing is simply putting some of our own creativity to our images. Phone cameras are becoming more sophisticated all the time, so much so that we are led to believe that if we get the next generation phone with its ‘best camera ever’ we will have nothing to do but point and shoot to capture amazing photos. This is true to some extent, if we know something about how to compose and how to use light to get the most pleasing images. And if we know these things, we will capture good images with almost every modern camera. The camera can do so much, but we can do more. We can improve the highlights and shadow areas of our images, enhance the colours, even improve the composition with some subtle tweaks. This gives us some creative control over our images as well as the satisfaction of seeing the improvements we can make, turning good shots into great ones. I think that the slight adjustment to the temperature in the second image gives it a warmer, more natural feel Try these 2 simple steps to better photographs Many of us are probably content with posting our images on social media straight out of camera, yet by using these 2 simple ways that can make your phone photos pop you will have better looking photos in seconds! Firstly you need to download an app called Snapseed. Snapseed is available for both iPhone and android, with slight variations depending on your phone. It is owned by Google and is considered to be one of the best photo editing apps around. It is also free and can be as simple or as complex as you want to make it. When you open Snapseed and tap Open on the top left you will be taken to your photo collection. Choose the photo you want to work on, and it will open in the Snapseed app.  On the bottom of the screen you get three options Styles (or Looks), Tools and Export. Styles give us some pre-set options, which I normally don’t go for. The main tab is the Tools tab, which opens the main menu. There are a lot of options here for those who want to spend a bit of time experimenting with different looks. I wrote a previous post on using Snapseed for the first time https://www.wildwillowways.com/post/snapseed-a-quick-review in which I experimented with some styles. The Tune Image tool is really the basis of Snapseed photo editing and I use it when I want to make a number of enhancements to my images but in this post I am going to keep the process even simpler and concentrate on 2 simple tools that can make a big difference to your photos. 1. White balance The first edit I usually make is to fix the white balance. Cameras are known for not reading lighting correctly, so this is a quick way to fix the colour temperature and tint. There is a whole colour theory behind this concept but for now its ok to just concentrate on the results we get by adjusting white balance. You will find the white balance option on the top line in the Tools menu. After opening the option my initial move is to look at what the app has to offer by clicking on auto white balance (AW) on the bottom of the screen. The changes using automatic white balance are often subtle I let my eye decide whether this is more pleasing than the original. Sometimes this is all I need to do. If I’m not happy with the result that the auto white balance gives, I can manually adjust the value of the temperature and tint by scrolling vertically to bring up the two options and scrolling horizontally to make the adjustments. In my opinion the colour of the flower and the leaves is more vibrant with the white balance adjustment in image 2 In this image automatic white balance did not give the effect I wanted so I worked on the image using the white balance sliders. You can move the sliders until you get an effect you like With these two images I just used the automatic white balance and I like the result. I think the first image is cold while the white balance adjustment warms the second image slightly. Again, the change is subtle and can be enhanced further if required Some people prefer a cooler image; this is possible by choosing negative values. I usually prefer to warm an image slightly but the choice is yours 2. Crop The second edit that I believe can make a subtle but significant difference to our images is using the Crop tool. The question of whether to crop our photos is one that fuels debate among photographers. Some lament the inevitable loss of megapixels when we crop an image, others feel that we should compose our images correctly in the first place. The argument against cropping because of loss of megapixels is a valid one, particularly if we want to print in large sizes, but most people probably won’t be printing in large sizes so a small amount of cropping will not do too much harm. Obviously, it would be better to achieve the perfect composition when shooting but sometimes that doesn’t happen, and we end up with our subject in the wrong position or with an unwanted distraction in our finished shot. In these cases, cropping the image can make the difference between getting an image that is worthwhile or discarding the image as useless. One of the most well-known composition techniques in photography is the rule of thirds. Put simply, this means placing our subject off centre, although more accurately the rule of thirds suggests that if we divide our frame with two vertical and two horizontal lines and we place our subject or subjects at or near one of the four intersection points, the result will be an image which is more powerful and more visually appealing. It is obviously best if we try to achieve this when taking the image in-camera, but photography is often about capturing split-second moments and if we rush to capture an image before it disappears, or if for some other reason our subject is not in the optimum location in the frame, a little bit of cropping can rectify the situation.  In addition, the crop tool can improve our storytelling abilities in our photography by cutting out unwanted elements from our frame to place the focus on the essential storytelling elements. In the following image both the composition and the storytelling aspect can be improved by a simple crop. In the image the child is almost centre frame. By using crop, I can position her so that she is placed to one side and appears to be walking into the picture, which is a more pleasing image. From a storytelling point of view, I can imagine the child letting go of an adult’s hand and venturing off, so placing her at the side of the frame conveys that element more accurately, in my view. In the next images the two main trees are placed in the centre. This is not the most pleasing position in which to place a main subject. A crop can place the trees on either side of the frame. Which crop should you use? From the Tools menu I open Crop and I see that the 3x3 grid overlays my image. I get the option to pick a crop from the various aspect ratios or to do a free crop.  It is a good idea to experiment with each of these crop settings to see which one suits your image best. If we want to concentrate on a subject in a frame rather than take in the overall scene, if we want to remove unwanted areas from the image or enhance the composition of the image, a free crop will allow us to do that, but the other options shouldn’t be discounted. If you are posting online, for example, and want a square crop, it’s achievable with one click here. Similarly, if you are printing your images it is preferable to go with the standard aspect ratios. This is a picture of a squirrel that I took in my local park. I got as close as I could without scaring him away, but later I cropped the image to bring the squirrel closer! A point to remember is that a phone camera obviously has less megapixels than a top of the range camera so the amount we can crop has to be adjusted accordingly. While cropping should be used sparingly as it does reduce the quality of the image, it can still be a powerful tool to improve the composition of our images. In the example below, I used both the Crop and WB tools to make slight changes to this image. I used the crop tool to remove the distraction at the top of the image, and automatic white balance to adjust the white balance. As you become more familiar with this app and use these two options more frequently, you will soon have an easy shortcut that will enhance any image. Snapseed is a very versatile editing app particularly suited to enhancing your smartphone images. Normally the place to start is with the equivalent of the basic panel on most image processing programmes, the Tune Image Tool. There are many tutorials online which teach us how to get the best out of this tool as well as uncovering the many advanced features of the Snapseed app.

The above words are not the words we are hearing most often at the moment. We are more likely to hear the words fear, anxiety and panic as we all negotiate our way through this unprecedented health and economic crisis. Unfortunately though, these states of mind are not conducive to long term health and while anxiety might be a very normal reaction in a situation which seems to be worsening every day and in which we are so powerless, we do have to take steps to reduce our anxiety levels, for the sake of our mental health. While self-isolating, which many of us are doing at the moment, we need to practice self-care while also reaching out to others to give and receive help and support. Self-care involves not constantly checking news reports and social media feeds, which only serve to increase fear and anxiety, but rather becoming involved in creative, nourishing activities. Often, out of chaos and confusion comes innovation, and over the course of the pandemic there have been a number of online initiatives aimed at supporting well-being in the community, with an increase in online meditation and mindfulness practices, including free introductory sessions, and various campaigns to promote creative activities for children and adults. Creative challenges are being announced on TV, radio, social media and online, aimed at stemming the spread of fear and anxiety in the face of this enormous crisis and getting people absorbed in using their creative mind to support their own mental health. TV presenters and influencers are sharing challenges that will get young people creating while maintaining social distance. They are being encouraged to take on creative challenges in music, comedy, dance, art and craft, story-telling, photography, fashion or beauty, with social media being used to advantage to showcase the best of the creative talents. Cultural centres are promoting family creative activities with daily art challenges for children, while artists are providing free art classes online. In my own particular area, photography, I am delighted to see that some photography teachers are offering free ‘isolation friendly’ classes online, to support those in self-isolation. Photography challenges All of this support from the creative community can prompt us to set our own creative challenges. As I wrote in a recent blog, I am setting aside time each day for photography by doing a Photo a Day for Thirty Days challenge. It would be easy to abandon my photography practice as I am not out and about so freely, so I am committing to taking at least one photograph every day of something positive, something beautiful, something colourful or something that speaks to me in a way that is affirming. One day I might look for an object that is a particular colour, another day I might look for something old. I might photograph beautiful flowers or focus on trees. There are many buildings that I can shoot from different perspectives or use different lenses to capture their essence. I can do some close up photography in my back garden, or still life indoors. I can give myself a theme such as ‘something beautiful’ or ‘after the rain’. I won’t worry whether I use a camera or phone, what will be important is the act of choosing a positive image, and doing so every day as a therapeutic action. If it’s easier to grab a moment with my mobile phone, I’ll do that. Some days I may share my photo on Instagram (wildwillowways), sometimes not, but doing this project will give me a reason to think positive, look for the positive around me and share that positivity with others. It will be a daily act of self-care, a chance to develop my creativity and, most importantly, it will be a way to absorb my thoughts and keep negativity at bay. Shooting close to home If we can go to parks near our home we will always find interesting subjects for our photography and when we are in the ‘isolated but not confined’ situation we can go off to a more remote location in which interesting opportunities for photography surely abound. I find that in any wooded area there are countless subjects which can make for compelling photographs. Unfortunately, this situation has changed or may change for many of us, but there can still be opportunities very close to home, even in our own back garden, for creating interesting images. I recently saw an online photography challenge which asked participants to photograph something no more than 100 metres from home. I didn’t take part in the challenge as I felt I had nothing of interest to take that close to home, but then I realised that the whole point of the challenge was to change that type of mind-set. And there is no time like the present to change that mind-set. At the time that the challenge was taking place I had a look at some of the entries and, while one or two of the participants did have an amazing lake or mountain view on their doorstep, most of the photographs were images celebrating ordinary things close to home. I decided to expand my limited thinking and look for photographic opportunities on my own doorstep. I recommend it as a challenge as it really does help us to become more creative; to dig deeper, to observe more closely that which is around us and to find beauty in the ordinary. Shooting close to home lends itself to abstract photography. The desire to create is one of the deepest yearnings of the human soul – Dieter F. Uchtdorf We all need to keep negativity at bay during these challenging times. Taking on a creative challenge, however small, can help to do this and, as well as developing our creativity, these challenges are a boost to our mental and emotional health. Have a look at what's available and find a creative challenge to suit you.

“Photography is the only language that can be understood anywhere in the world.” -Bruno Barbey I think we all need to have a passion that will sustain us in these difficult times, something that will give us energy, that will motivate and inspire us to keep going and stay positive. Those who already enjoy photography will know that it is a great hobby and an amazing career choice for those lucky enough to be able to make a living by taking photographs. But for those who don’t already know how great photography is, and would like to give it a go, here is what I believe makes photography such a great hobby. #1 It doesn’t have to cost the earth Entry level cameras are not expensive and produce good images. Most common lenses can be bought second hand. You can do a lot of photography with a few lenses and a basic camera, but even if you don’t want to splash out on any ‘gear’ right away, photography can easily be done with your mobile phone camera. There are many tutorials and online workshops which will help to inspire you and give you lots of tips for getting started with just basic equipment. Opportunities for beautiful images are to be found everywhere and they can be captured with even a basic camera (image: Olympus E-M10 Mark 2, sunset over Lake Garda) A simple image taken with a phone camera #2 You'll meet new people and become part of a great community Whether you take a face to face workshop in your local area, join a local camera club or participate in an online course and Facebook group, you will meet people who share your interest and you will never be short of something to talk about. Whether asking for or giving suggestions, swapping recommendations for camera gear or getting tips for improving your images from those with an objective view, your social circle will increase and you will get involved in discussions which will keep you stimulated and motivated in your own photography practice. A face to face workshop provided the opportunity to get out and about and meet people #3 You'll never be bored That’s a guarantee! There is always so much to learn, so many aspects to photography that it can become a lifelong journey of discovery. There are technical aspects such as camera settings and shooting modes; composition skills; requirements for different genres of photography; post processing skills and developing creativity. Photography is about getting out, taking photographs, learning from them, and trying again, so it’s an ongoing process always with something new to offer. Street photography has become a new interest of mine. I look forward to getting back to busy streets #4 It will nurture your creativity There are so many creative aspects to photography that it can ignite your creative spark, even one that has lain dormant for a while. Taking out the camera, finding the right location, moving to be in position for the best light, framing the shot taking into account composition guidelines, moving on and doing this all over again, tweaking this or that, making creative decisions on the spot, trying out different techniques, all involve creativity and bring us into ‘flow’ where we become fully absorbed in the task at hand. Back at home we evaluate our images, see what is worth importing into an image editing program for post processing, and exercise our creative muscles all over again in trying to enhance our images and realise our creative vision. I enjoy experimenting in Lightroom. Here I took away all but one colour In this image I enhanced the colours in Lightroom #5 It can help you experience fully what is around you I find that every time I go to a beautiful place to take some photographs, I also spend some time taking in the experience of the place, the beautiful sight before me, the sounds and the smells. Being in a beautiful location for the purpose of taking photographs brings the added benefit of taking you to places that can lift your spirits and bring joy to your soul. For me, these experiences are to be found in the mountains, in the forests, near the coast, indeed anywhere that nature shows her beauty. As we capture aspects of these places forever in our images, we also absorb experiences that can stay with us forever. #6 Finally, it can challenge you, physically and mentally Learning a new skill such as photography develops concentration and stimulates the mind, keeping you alert and active. It gets you out into your surroundings, close to nature, and helps you become more observant. Photography brings you to new places and shows you new things, it often presents challenges to overcome and it constantly gives you the satisfaction of being able to admire something you have created by your own effort. It provides exercise by keeping you moving in pursuit of that better shot (I often walk for miles), it is suitable for all ages and ability levels, and you have nobody to please but yourself. Your images express your individuality. Some of my images don’t obey composition ‘rules’ but I like them and that’s good enough for me It's fun and it’s serious, it’s practical and creative, it can be practised outdoors and inside, it supports physical and mental health. Why not give photography a go! “Taking pictures is savoring life intensely, every hundredth of a second.” — Marc Riboud

All changed, changed utterly… W.B. Yeats We are living through the greatest crisis seen by most of us living on earth at this time. Our ancestors may have endured similar global panics but their knowledge of what was going on was more limited. Today, due to the existence of our global communications network, we are aware of the very minute details of what is happening and this is most likely the reason for the sense of panic which is gripping the world at the moment. Global panic eventually reaches the individual and, try though we will, it is hard to avoid a feeling of impending doom at times. For those who are prone to feelings of anxiety these emotions become exaggerated. Many people are currently experiencing a very low mood and it is easy to understand why. But is there something we can do to at least give us some respite from negativity and despair? The world doesn’t care how many times you fall down, as long as it’s one fewer than the number of times you get back up - Aaron Sorkin Many mental health experts will point to creativity as a way to lift our spirits and help absorb our minds so that we don’t constantly succumb to negative feelings. By taking part in a creative pursuit such as writing, painting, playing an instrument, gardening, pottery, photography, cookery, dancing or singing, to name just some, we have an opportunity to re-direct our thoughts and feelings for a while and this can give us a sense of enjoyment and fulfilment. Creativity means to push open the heavy, groaning doorway to life. -Daisaku Ikeda During the current time of ‘social distancing’ and for some, self-isolating, I think there are two main issues that we will need to deal with. One is the fear that comes with lack of social interaction, added to the fact that we will be ‘in our own heads’ for long periods of time while a health crisis is unfolding around us. The other is lack of stimulation, resulting in boredom. For both of these issues, becoming more creative or engaging in a creative pursuit might provide the solution. For myself, writing has become very therapeutic. As I write down my thoughts and fears I can process them and keep them in perspective. I will blog more regularly during this period and hope that my words will be of some help to others, but even if no-one reads my blogs they will help me. Another creative pursuit I am beginning to enjoy is cooking/baking. It is an area in which I don’t have to be perfect but in which I can experiment, try new recipes, learn new ways of doing things, create new menus and overall become more adventurous in the kitchen. It is a well-documented fact that being creative does actually release chemicals in our brain which make us happier - by being creative we can get absorbed in the task at hand, which can keep us calm and centred instead of unsettled and anxious. Being creative is about exploration - of our surroundings, of our own thoughts and feelings, of possibilities. We can create something as a way of processing our feelings and this can bring positivity and nourishment into our lives. It can bring us back to the day, to the moment, to the now. Creativity requires the courage to let go of certainties – Erich Fromm We can celebrate the beauty in the ordinary and the mundane. Creativity is what helps me escape a lot of my inner demons. – Demi Lorato Oh the thinks you can think up if only you try. – Dr. Seuss We all have the ability to be creative. For some of us creativity comes easier than for others but whether it is interpreting a song in our own way, re-arranging the plants in our garden or composing the next great symphony, the only barrier to creativity is not to try. It is true that we are living through unprecedented times and none of us knows what the outcome of this world pandemic will be. All we can do is survive the best way we can, look after ourselves, look after our loved ones and mind our mental health. In the words of well-known poet Robert Frost, "The best way out is always through". Keep Safe Further Reading You might like to read https://www.wildwillowways.com/post/creativity-challenges

Is the current coronavirus crisis affecting your motivation? Many of us are currently in lockdown at home as part of the emergency restrictions to combat Covid-19 coronavirus, and now that the measures have been extended further, many people are finding themselves wondering how to keep their motivation going in these difficult circumstances. Of course, many people are working, either from home or a workplace, but despite a daily routine, motivation to stay on task may still be a problem. There are many also whose normal routine has been disrupted and who are finding it difficult to adapt to a new routine and to engage in normal activities in what are surely abnormal times. While accepting that by staying at home and not risking the lives of other people through catching or passing on the coronavirus is the best thing we can do right now, some people report feeling that they are under pressure to ‘achieve’ something during this time, a demand, real or perceived, that is not always easy to fulfill and can lead to feelings of guilt. Just recently a friend remarked that she hears others talking of catching up on reading and such like (she was even given a lock-down reading list!) and yet she finds that she has no interest in even picking up a book. Another said she was envious of a colleague who is managing to complete her degree during this enforced period of isolation while she herself is struggling to do the simplest of things. Psychologists tell us that this is not an unusual reaction to a very serious crisis and many people are trying to negotiate their way through this new reality while being concerned for the health of loved ones or for their employment, juggling work and family demands or feeling isolated in their homes. Many of us are separated from family and friends or may be in a state of constant anxiety at the severity of the situation which hits us every day through news reports. It's not surprising that so many people lack the motivation to engage in regular activities. I found myself in this situation during the beginning days of the crisis. I was consuming too much news from TV and social media and talking too much about the current situation, which led to increased feelings of anxiety and generally being unable to concentrate on any normal activities. Each day was passed in a surreal haze, from which I really thought I would shortly emerge. However, as the days went on, a more ‘permanent’ reality set in and I realised that I was going to have to do something to change the situation, for the sake of my own mental health and the sanity of those around me! This works for me on most days, and on those other days, where the enormity of the situation begins to overwhelm me, I just allow myself to feel overwhelmed and know that this feeling too will pass and things will seem brighter again. Here are a few of the changes I made, I hope they will help you too. Meditate! During lock-down I started a practice of taking a guided meditation in the morning and this has helped me to become much more effective in the daily activities which I undertake. Taking these few minutes to breathe, to allow myself to feel what I am feeling without judgement, to realise that thoughts are just thoughts and that they can be changed, is a very valuable daily practice. Meditation helps to ground me for the day ahead, helps me to clear my mind of clutter, helps me decide how I want to feel in the day and gives me the tools to react more calmly to whatever life might throw my way. If I want to be of use to anyone else, which most of us want to be, I must take this time of self-care. I found my initial ‘go-to’ guided meditations on www.dermotwhelan.com, where there are a number of meditations perfect for getting the day off to a good start. In his meditations Dermot speaks of the importance of taking time for ourselves before we start our day and reveals scientific evidence which shows that 30 minutes of daily meditation actually changes the shape of our brain; the fear centre of our brain shrinks with regular meditation, leading to a reduction of anxiety in our lives. As well as the importance of taking quiet time to get centred for the day, meditation also has the advantage of helping me focus on breathing and consciously deepen my breathing, which in turn leads to more feelings of calm. Dermot’s approach is non-judgemental and geared towards beginners, which appeals to me. Well worth trying out, in my opinion! Exercise Exercise is an important part of my ‘motivation regime’ and if I get myself out for a walk (especially a photography walk), to do gardening, or to do some physical pursuit rather than sitting around succumbing to feelings of anxiety, it gets air into my lungs, puts a ‘spring in my step’ and increases motivation to do other things. The strange thing about exercise is that when we think we don’t have the energy for it, that’s the very time we need it to boost our energy! In other words, those times in which I feel less motivated to get up and do something physical are the very times that I need to ‘persuade’ myself to do just that! Be open to changed circumstances When I eventually accepted that life as I had been living it prior to the pandemic was no longer a reality (for the foreseeable future at least!) I realised that only I could make the changes that I needed to make to help myself through this time. I wanted to continue writing my blog and continue photography, but in order to do that I had to get myself into a better place mentally. As I can't go out shooting beyond 5 km right now, I needed to change my approach, rather than lament the fact that I can’t get out and about. As a result, I have taken an interest in close-up photography (not macro, as I haven't invested in a macro lens yet!) and consequently I’ve discovered the wonderful world that opens up around us when we look more closely. I particularly love getting out into my garden and there are also opportunities inside to experiment with this type of photography. At first look, my garden doesn’t appear to have anything worth photographing, but getting closer with my camera reveals the beauty in the ordinary. As a bonus, there are lots of photo challenges online asking people to submit their macro and close-up images. Dublin Photography School, which runs excellent face to face courses in normal times, is posing challenges on its Facebook page which can all be done close to home. You'll find lots of online courses at https://dublin-photography-school.com/online-interactive-photography-courses-ireland/ Learn something new and try it out Most of us have something that we enjoy doing when we have the time, energy and interest to follow that pursuit. When we are lacking in motivation and ‘can’t be bothered’, when it’s easier to sit in front of a screen and be entertained, that might be a time to look at our real interest with new eyes. Maybe we can learn about a new aspect of our hobby and take our knowledge and understanding to a deeper level. If you are not among those souls who are motivated to learn a new language or acquire a degree during lock-down, you might be willing to start where your interest already lies and do what you’ve always enjoyed doing but in a slightly different way. I recently heard results of a survey which says that an increased number of people are enjoying cooking in a new way - experimenting with recipes and bringing new enjoyment and satisfaction to a previously mundane task. During the initial lockdown period banana bread was popular, but people are now becoming more experimental with their cooking to include full meals or trying out recipes from around the world. 'Quarantine cooking’ may have taken off in such a big way because it was something that most people were doing anyway and this time gives them a chance to improve and make that activity more interesting. During a stressful time, I always find that it’s easier to learn something new in an area in which I already have an interest, rather than starting anew from scratch. It's always good to have an activity that we can become absorbed in and which can clear our minds of worries. For this reason, and since I love photography, I have been delighted with the amount of photography related classes which are free online or available for a minimal fee, and I've found myself with the luxury of being able to decide an area in which I'd like to up-skill and being able to choose a class or course accordingly. Digital Photography School https://digital-photography-school.com/?s=macro+photography has been providing my learning about macro and close-up photography. This site offers free, informative tutorials on almost every aspect of photography from a range of contributors. If you subscribe to the site you get a weekly email with the latest tutorials in the areas of Photography Tips, Gear and Post-Processing. I have also taken a free course with photographer and teacher, Anthony Epes, who, as well as teaching photography also teaches classes about post processing, something I am beginning to delve into. Below is a link to Anthony Epes' photography school https://anthonyepesphotoschool.thinkific.com/ As mentioned above, Dublin Photography School has a range of interactive online classes which are proving very popular and are filling up quickly. These are available at minimal cost on http://photographycourseireland.ie/ Set a new goal Unless I outline clear goals for each day I can allow my motivation to slide so I have set myself the task of doing some photography related activity each day. It can be taking a photograph, reading a photography tutorial, listening to a podcast, watching a video or working on processing some photographs. As my blogging site was the area that was suffering most from my lack of motivation, I have made a commitment to increase my output and so far I have managed to do that. Most of my recent blogs have been efforts to respond to the crisis that is on-going and to see how my blog fits in to a world dominated by this coronavirus pandemic. As the situation is set to continue for some time yet I want to try to tailor my blogs accordingly while not over-focusing on the same topic. My plan to develop my skills in the area of street photography has had to take a back seat for now but I am finding that, with a bit of readjustment, I can set a new trajectory for the current reality. I am currently exploring the whole area of mindful photography and this is opening many new doors. Control our social media exposure There has been a definite increase in social media chat groups since the onset of coronavirus. In some ways this is a welcome development as it keeps us connected with friends and family in these times of social distancing. On the negative side, we run the risk of becoming more and more overwhelmed by the sheer volume of material coming into our phones, and for many this is becoming a distraction from other pursuits. Many of us seem to be suffering from FOMO, aka fear of missing out, yet we are becoming increasingly stressed by the demands which social media places on us. Many people are feeling stressed by the sense that social media is invading what used to be their private space. With the increase in chat groups, both work and social, there is a corresponding increase in information and mis-information as well as the re-circulating of videos, anecdotes, jokes and inspirational messages, and an unprecedented upsurge in the number of memes flooding our inboxes. As a result, many people are complaining of a ‘social media overload’. So, what do we do to relieve this stress in a world in which we rely so much on that same social media interaction? I have tried to work out a few solutions to this dilemma for myself, to save myself from social media overload. The first thing I had to do was to let go of my need to reply to everything, while solution number two was to let go of my need to receive replies to everything I post. Both solutions required a change in thinking as it seems to be a human need to give and receive recognition online. I belong to a group whose original purpose has been somewhat lost amid coronavirus clutter, so I must make decisions as to what I read, respond to or forward. I must ask myself, is it positive? Does it fit with my values? Do I feel good about passing this on to someone else? If the answer is no, then I don’t! Not everyone has the same tastes or values, we have to be true to our own. It’s important to take a break. We don’t have to always be ‘online’, either physically or mentally. I need to remind myself to take breaks from my phone, from being constantly bombarded with information. We might be self-isolating yet still feel overwhelmed by people online so instead of succumbing to FOMO, enjoy JOMO. This is not about distancing ourselves completely but about taking a break and doing something else more positive, experiencing the joy of missing out! I have to remember that I have sole control over what I access on my phone and if I’m becoming overwhelmed and allowing social media to consume too much of my life, it’s up to me to do something about it. Read motivational articles Instead of starting my day with a dose of negative news (of which there is plenty) I try to find an article that takes a more positive slant on what is going on in the world, particularly if I know the writer’s story to be genuine, as in the case of this piece from sports commentator and writer Richie Sadlier, which I came across recently. What appeals to me is that Richie names his fears and anxieties, which are common to so many today, but he also gives a simple solution which works for him. Richie Sadlier: ‘I’ve learned the best strategy for me is to limit my thoughts to today’ (via @IrishTimes) https://www.irishtimes.com/life-and-style/health-family/richie-sadlier-i-ve-learned-the-best-strategy-for-me-is-to-limit-my-thoughts-to-today-1.4209830 I also came across this article in which people with ‘lived experience’, among them artists, thinkers and activists, were asked to share their wisdom and give some advice on coping with this uncertain time. https://www.irishtimes.com/life-and-style/people/sharing-wisdom-in-a-time-of-crisis-25-ways-to-live-your-life-to-the-full-1.4221431 Starting my day with some words of wisdom from people who have earned the right to pass on that wisdom is a way to help clear my mind of negative thoughts and become more motivated These are just some of the techniques I have begun to employ to lessen my negative reactions to the ongoing crisis and to increase my motivation to try to keep life as normal as possible. These strategies will not work for everyone but what I offer are those things that have worked for me and have helped me keep motivated to some extent rather than having to face the prospect of looking back in the future to wasted, unproductive days. One interesting tip for a photography related project during lock-down was to ‘give some love’ to the thousands and thousands of photographs sitting on our computers (well, maybe hundreds in my case!). So, I had a look back through my old folders, pulled out a few images that I had rejected first time round and gave them a bit of a makeover in Lightroom. I also took an interest in exploring black and white photography, which I really enjoyed and have since followed up with an online course from Dublin Photography School. https://www.wildwillowways.com/post/black-and-white-photography-made-easy-part-1 https://www.wildwillowways.com/post/black-and-white-photography-made-easy-part-2 A podcaster that I admire recently suggested that we should ask ourselves at the end of the day, ‘what gave me energy today?’ and look on the answer as something we should be doing more of! What gave you energy today? Updated February 2021

Do you start every January with great intentions? Do you think, this is going to be the year I'll lose those excess pounds, or, this year I'll definitely take more exercise? Do you make a plan that this will be the year you'll start that project you have been putting off, or that this is the year you'll make those long-planned life changes? Sound familiar? We all begin to feel the excesses of Christmas after a few days and the early days of January are often a time when we begin to take stock, vow to get a bit healthier, make some changes to our lifestyle. Most of us would like to do something to get back the feeling that there's more to life than lounging around eating and watching endless TV. For me, that involves renewing my commitment to a daily walk, getting out in the fresh air, spending some time in nature. A coastal or lake shore walk, a meander through the woods or the countryside, a mountain hike or even just a stroll around our local neigbourhood can re-charge the batteries and help us feel revived and ready to resume a more healthy lifestyle as a new year beckons. So don those walking boots, find that warm jacket and head for the outdoors. And I'll make one addition to that suggestion - take a camera with you. Why a camera? I have several reasons for recommending a photography walk, all based on my own recent experience. Provides motivation. Like a lot of people I find that it takes great effort to get out and walk during the colder winter months so it's good to go out with a purpose in mind, rather than just set out aimlessly. I don't have to always have a camera with me, it can just be my phone, but if I go out with the intention of taking some photographs it gives me a greater incentive to go out in the first place. Sometimes I go out early, to capture the stillness of morning, sometimes I take an evening walk as I love to see the winter sky change colour dramatically as night closes in. I often go out after rain as I can capture raindrops hanging from branches or glistening on leaves, or find beautiful reflections in puddles. If I have a specific purpose for my photographs it gives me even greater motivation. I might want to focus on taking photographs of small things that are easy to miss on a walk, or choose a particular colour to focus on. Often I go out with the intention of just allowing myself to be drawn to a subject, even something that would not ordinarily be considered a photography subject. It gives me great joy to find beauty in the ordinary and capture this on camera. I really enjoy seeing all the different winter skies Encourages me to explore new places. It is easy to become bored with taking the same walking route every day but difficult to change without some degree of incentive. And without incentive we are less likely to persevere. A photography walk provides such an incentive. In the interests of taking more interesting photographs I try to vary my locations, by taking different routes through my local park, doing river walks from various starting points or following some mountain trails. There is always something new to photograph, a different perspective to take on a familiar scene , or indeed something new that I hadn't noticed before. A sudden break in the track in Knocksink Woods revealed this view Encourages me to see familiar places in a new way. By going out on a walk with a camera at hand and photographs in mind I can begin to see familiar places in a new way. I have become much more observant of my surroundings since I am always on the lookout for potential photo opportunities. I don't take photographs of everything I see, but I do see more. Winter is not a season, it's a celebration ~Anamika Mishra Updated January 2021

- And can photography help us become more curious? Curiosity is, “a motivator for learning, influential in decision-making, and crucial for healthy development.” - Celeste Kidd and Benjamin Hayden, The Psychology and Neuroscience of Curiosity Whether it was stone-age man’s discovery of how to make fire from flint or the development of our latest vaccine today, most human achievements have been the result of curiosity - of someone, somewhere, asking what if? how does this work? what does this do? what would happen if? We have only to look to children at play to realise that the desire to find out things, to test things, to experiment, is a basic human desire, and, thankfully, this curiosity extends well beyond childhood in many people. It is curiosity that drives the world’s best scientists, engineers, architects and designers, inventors and creatives. It is curiosity that runs business and enterprise and produces entrepreneurs; in short, it is curiosity that gets things done. I have no special talent. I am only passionately curious. - Albert Einstein When human curiosity is aroused it fires us up to look for solutions, to think creatively and more deeply about our decisions, to seek more and better ways of doing things. Curiosity encourages people to ask questions, to look at situations from many perspectives, to be open to taking on new information. It is the curious who drive innovation and contribute so much to society. Some of the world’s most successful companies actively encourage curiosity. Former Google CEO, Eric Schmidt, once said, “We run this company on questions, not answers,” and Google has purposely sought to identify curious people through specific interviewing techniques. Curiosity ensures that we become life-long learners and are always interested and interesting. Research has shown curiosity to be associated with higher levels of positive emotions, lower levels of anxiety, more satisfaction with life, and greater psychological well-being. Some further benefits of being curious are: · It keeps our mind active and combats boredom · It encourages empathy as we try to consider all perspectives and all angles of an issue · It enhances our problem-solving skills · It develops our creativity and our ability to engage in creative thinking · It enables us to expand our thinking to take account of new possibilities · It keeps us interested in life and lessens the chances that we would succumb to depression Some people have a natural curiosity; they love to learn, explore, seek answers, test ideas and discover creative outcomes. A well-loved Irish broadcaster, who was a valued and active member of public life right up until his death in his eighties, was once asked what was the secret of his fit mental state, to which he replied, “Curiosity, I’ve always been curious.” Without those endlessly curious people our world would be a much poorer place. In fact, it seems abundantly clear that curiosity is crucial to the future of human society. Can photography help us become more curious? It might not be immediately obvious to the non-photographer what curiosity has to do with photography or photography with curiosity, but any photographer, even the most casual photographer will know that curiosity is an essential component of photography. Blogger Tim Denning, in The 7 gifts of Adopting a Personal Development Mind-Set, states that curiosity is about wanting to know more, discover more, do more and be more, it’s about having a zest for life, having a sense of adventure, approaching situations with a sense of awe and wonder. To me, this description sums up the opportunities which photography offers those who practice this artform. To produce good images, we need to be curious about almost every aspect of our craft. We need to explore different locations, experiment with composition and perspective, ask questions and make decisions about lens choice, aperture and shutter speed, choose our best subjects and search out the best light. We also need to become observant, appreciative of the beauty that we capture on camera, be always seeking to know more, do more, see more to improve our craft. Essentially, curiosity is about being drawn to and wanting to find out more about things that interest us. By using photography as a vehicle through which to develop our curiosity we are constantly opening new doors for ourselves and discovering new possibilities. We begin to see things differently and observe more closely. We feel more alive and more fully engaged in the moment. We truly become life-long learners. If curiosity is crucial for healthy development then we are fortunate, for photography encourages curiosity and curiosity in turn develops our photography. “The important thing is not to stop questioning. Curiosity has its own reason for existence.” Einstein Curiosity in photography is about: Exploring locations Seeing from different perspectives Experimenting with different lenses Discovering different ways to compose an image Experimenting with new equipment Seeing beauty in the ordinary Approaching subjects with a sense of awe and wonder If you are interested in further reading on the topic of curiosity you might be interested in the following articles: https://www.linkedin.com/pulse/how-can-curiosity-boost-wellbeing-liggy-webb https://www.psychologytoday.com/us/blog/view-the-mist/201803/curiosity-the-big-life-preserver "Millions saw the apple fall, but Newton was the one to ask why," - Bernard Baruch

In all walks of life, among all age groups, stress is a very real issue and unless addressed and dealt with it can become a very destructive force in our lives. All of us, from time to time, experience the harsher realities of life and people deal with these in a variety of different ways, some positive and some negative. After a brush with serious illness a few years ago I realised how stressful my working life had become, and, although I worked with a great bunch of people and loved my job, I decided that a change of lifestyle was required and in some ways it’s only by leaving the stress behind that I realise how stressed I was and I appreciate my new freedom all the more. More and more people are experiencing mental health issues due to the impact of an increasingly highly pressured world and it has become imperative that we find ways to counteract this pressure. The popularity of walking groups, running groups, yoga and mindfulness practices, and meditation groups, among many other things, are all attempts to find alternative supports in our lives that will nourish the body and help create more healthy minds. Creative arts, especially when pursued for pleasure rather than profit, have a part to play in improving our mood as they help us to get lost in the creative process and forget our negative thoughts. Creative writing, painting, cooking, gardening, playing an instrument, photography, are all pursuits that can absorb our attention and bring enjoyment and fulfilment. Regular exercise, particularly when combined with being outside, brings about chemical changes in the brain that can help us relax and sleep better. I like to combine exercise with being in nature. Photography offers us a hobby that allows us to use our creative talents while motivating us to get outside, explore the world, capture some of the beauty that is all around us and show that beauty to others. I find that I don’t have to please anyone else with the pictures I take and show, and my progress is at my own pace. Photography is a pursuit that I can take with me wherever I go, as I have my ever ready phone camera with me, and I can train my eyes to seek out photo opportunities even without a camera, an enjoyable activity in itself. January provided many dramatic sunrises and sunsets, which I love to capture I think that the silhouettes created against a colourful sky are strangely calming! Strolling around my local park in the evening is something I look forward to doing Perhaps one of the most powerful ways in which photography can aid as a stress buster is through the beauty of the images themselves - images that create a positive energy in those who view them and provide a sense of peace, calm and even gratitude in our lives. As well as taking photographs, I love to view the work of other photographers and see how they view the world around them. Some of these will be gifted amateurs while others will be those for whom photography is a way of life. In many cases their works are truly inspirational! Last year I visited the National Gallery of Ireland in Dublin to view the Moment in Time: A Legacy of Photographs | Works from the Bank of America Collection, and View of Ireland: Collecting Photography exhibitions, where photography masters, and not so well known photographers, took me on a journey of discovery and led me into the world of their beautiful creations. I had vowed to seek out and visit more live exhibitions but unfortunately a world pandemic intervened! However, I am grateful for the many photographers whose work I have discovered online and who often share their expertise generously to others who want to improve their craft. While it may be true that we have to curtail many of our activities in the current circumstances, and while some of our aims in life cannot be realised during lockdown, the ambition to become less stressed in life is one that I, for one, can continue to pursue. After all – the mind matters! Hydrangea in winter The only impossible journey is the one you never begin. – Tony Robbins If you enjoyed this post, or think it may be useful to someone else, please share on social media. This post was updated in February 2021

Would you like to be happier? The answer to that might seem to be a no-brainer yet many of us settle for just being ok. Positive psychology shows us how we can become happier with our lives by making a few simple changes. Changes that really do make a difference. A blogpost about positive psychology might seem to be a far cry from my usual posts about photography, but if you read on, you’ll see the connection. First, it is worth defining what exactly positive psychology is and what it is not. While many areas of psychology concern themselves with how to help those with mental health difficulties live in a more fulfilled and productive way, positive psychology is focused on strengths instead of weaknesses. It starts from the premise that most people are happy most of the time and that this sense of wellbeing can be built upon. One illustration of positive psychology suggests that people can be moved from +2 on a scale of wellbeing to +8 by developing certain behaviours and practising these. Positive psychology scientists think about topics such as character strengths, gratitude, resilience, happiness, life satisfaction, self-esteem and self-confidence and how these can be developed in the individual. All of the theories in the field, which prove that people can learn to be happier, are backed by scientific research. Some of the main research findings of positive psychology are: For the most part, most people are happy. People can learn to be happier by developing optimism, gratitude and altruism. Money doesn’t bring real and lasting happiness but spending money on others can contribute to your happiness. A meaningful and purposeful activity in life is important to wellbeing. Engaging in work that is meaningful is beneficial to happiness. Life inevitably has disappointments and setbacks. Having strong social relationships and developing character strengths can increase resilience. Source: www.positivepsychology.com Flourishing ‘Flourishing’ is considered to be one of the most significant concepts in positive psychology, “as it encompasses and extends to so many other positive concepts.” Positive psychology believes that we flourish when we cultivate our talents and strengths, develop deep and meaningful relationships, when we feel pleasure and enjoyment in life and when we make a meaningful contribution to the world. Personal experience The many benefits of positive psychology are well described on the above website and elsewhere, and there are numerous books and research papers which discuss the main concepts in this field of psychology. I want to outline my own perspective and how I have seen the principles of positive psychology work in my own life and how, with some minor changes to your perspective, they can work for you too. We have often heard the phrase “health is everything”, and for most of us our goal is to stay as healthy as possible for as long as possible. If we are fortunate enough not to suffer from mental health issues we may not pay much attention to our mental state, yet many of us are stressed, possibly in a constant state of low level anxiety, not very fit and maybe even a few pounds overweight. A few years ago, I found myself in a similar position: in a stressful job, not making time for proper rest and food breaks, eating the ‘wrong’ foods, not exercising and constantly anxious. When I developed a serious, probably stress-related, illness, the need to make life changes took on a renewed importance in my life. It was then that I was introduced to positive psychology and what appealed to me was the fact that even beginning to incorporate small changes into my life made an immediate difference. I found that focusing my thinking each morning on what I could contribute to the day and to my colleagues gave me greater job satisfaction. I continued to incorporate more small changes into my life – taking a daily walk, practising mindfulness, renewing my interest in photography as a hobby and beginning to write again – and these did indeed have the required effect of changing my perspective and improving my happiness and wellbeing. Today my life consists of activities that are fulfilling and life affirming, and that promote personal growth. You don’t want to wait until illness makes you take stock, so this is an ideal time to look to the principles of positive psychology to increase your wellbeing. Flow activities Two of my ‘flow’ activities, photography and writing, fit neatly into the principles of positive psychology. Having first been scientifically explored by Mihaly Csikszentmihalyi, one of the “founding fathers” of positive psychology, flow was defined as a state of being totally immersed in an activity, where time does not seem to matter, and where the activity is intrinsically rewarding. I wrote a previous post describing how, for me, photography provides one such flow activity. When I take my camera out and about I forget all about my every day cares and concentrate on enjoying the experience. Similarly, when writing I can also find myself engrossed in the task to the extent that hours can pass without notice. What is good about the concept of flow is that research backs up the claims that to experience flow is linked to greater happiness and wellbeing as well as to healthier and more positive personal relationships (Csikszentmihalyi & Csikszentmihalyi, 1988). To learn more about flow, below is a link to an interesting TED Talk on the subject by Csikszentmihalyi. https://www.youtube.com/watch?v=fXIeFJCqsPs&feature=youtu.be Mindfulness and photography Positive psychology practitioners report a growing recognition that mindfulness-based therapies offer support for our mental health and contend that these techniques can also dramatically improve our physical wellbeing. “Mindfulness takes us beyond coping and making do. The techniques help us to see the world differently, grow, flourish, and live a more compassionate, fulfilled life.” https://positivepsychology.com/importance-of-mindfulness/ Mindful Photography can enhance the practice of mindfulness Jon Kabat-Zinn, who has been credited with introducing mindfulness to Europe and North America, defined mindfulness as “paying attention, in a particular way, on purpose, in the present moment and without judgement.” Mindful photography is about paying attention to what is around us, it is about letting go of expectations and stress and rush, and making images of what speaks to us. It is about slowing down, taking time, being in the moment. In mindful photography there are no judgements of ourselves as photographers or comparisons with others. There is no bad light or bad weather or poor subject. There is just this subject, in these conditions, that draws us and asks us to make an image. In mindful photography there are no judgements of ourselves as photographers or comparisons with others. There is just this subject, in these conditions, that draws us and asks us to make an image. It is true that if we practice mindful photography on a regular basis, we find that just having a camera in our hand can transport us into that mindful zone, attentive to what is around us, able to notice the little moments of beauty that occur every day. Even without a camera our mindful photography practice helps us to live more mindfully as we begin to view everything with wonder and awe, becoming aware of what makes us pause and take in the moment, tuning out the noise of the world and spending moments in silence, tuning in to what the world has to reveal to us. The more often I practise mindful photography, the more I become aware of its benefits to my own mental and physical health. Below is a link to a blog post I wrote when I first discovered how mindful photography can enhance the practice of mindfulness. https://www.wildwillowways.com/post/photography-a-gateway-to-mindfulness PERMA model Central to positive psychology is the PERMA model, an influential model which was introduced to explain wellbeing in more detail, https://positivepsychology.com/what-is-positive-psychology-definition/ It is suggested that when we pay attention to each aspect of the PERMA model we build up a solid sense of wellbeing. One of the concepts in PERMA is Meaning. It does seem logical that if we have a sense of meaning or purpose in our lives we will experience a heightened state of wellbeing, and we also have the added weight of scientific research to say that when we dedicate ourselves to a cause or recognize something bigger than ourselves, we experience a sense of meaning that cannot be rivalled. Many of us find this experience through meaningful work, paid or voluntary, although there are other ways that add meaning to our lives. This leads me to blogging. I have been creating content on my blog for over two years and during that time my themes have begun to change as I go deeper into my writing. What began as a personal blog to chart the course of my journey as a beginner photographer has become a record of how photography has developed into something more than just a hobby, how it has opened doors to mindfulness, creativity, appreciation of beauty in the ordinary, and how it has enhanced my sense of wellbeing in so many areas. Seeing photography as an aid to wellbeing has begun to move my writing in a new direction and as I share my insights, I experience a great sense of purpose and a feeling that I am making some small contribution to the world. My deepest aim in my blog writing is to be useful to others; to provide an answer to someone’s question or a solution to someone’s need, and this is what motivates me to keep going even though I have only a small number of readers. If I believe that even one person is helped by what I write, then my writing is worthwhile. When I get an occasional message from someone who likes something I have written, that is enough to spur me on to keep improving my writing and perfecting the skill of content creation. If something I write can change people’s lives, either by informing, educating or even inspiring them, then I feel I am being useful and that gives me great satisfaction as a blogger, and I experience that meaningful and purposeful activity in life that is so important to wellbeing. My hope is that, by sharing my images, I can inspire someone else to go out and explore the wonderful world of photography. We flourish when we cultivate our talents and strengths, develop deep and meaningful relationships, feel pleasure and enjoyment, and make a meaningful contribution to the world. https://positivepsychology.com Related posts: 5 Self Care Tips To Improve Your Physical and Mental Health How Photography Has Become My Gateway To Mindfulness How To Stay Motivated in These Uncertain Times Further reading Boniwell I. (2012). Positive Psychology in a Nutshell. Maidenhead, Open University Press. Carr A. (2020). Positive Psychology and You: A Self-Development Guide. Oxon, Routledge If you found this post useful and you think it might help someone else, please share it.

During this strange time of uncertainty and fear, which has lasted for longer than we could have imagined, we need to look after ourselves if we are going to continue to sustain ourselves through the months ahead. Since we have seen how our lives have changed since this time last year, and how things that we took for granted are no longer certainties, I believe that we are going to have to adopt new strategies to help us adjust to the new normal. We are facing a lot of potential disappointments in our lives as we can no longer do those things which we used to take for granted, even relatively simple things such as travel outside our immediate area or see loved ones who live a distance from us. There is the sadness of not being able to share our celebrations with loved ones, and many families are missing loved ones whom they have not seen for some time. Sadly, too, there are empty places at so many family tables, my own included, which have been left by those who have passed away during the year. Given that there is so much which is outside of our control it is more important than ever that we take control of the things we can control, one of these being our own self-care. Starting points A question often asked when speaking about self care is, are you filling your cup? The question resonates with me and, particularly in these unprecedented times, I have begun to seriously focus on self care and healthy living. After having had my own health related concerns in recent years I decided to take a look at my lifestyle and realised that I was not taking enough exercise, I was eating the wrong foods at the wrong times, and I was allowing work to consume my life to a degree that was not conducive to a healthy work/life balance both physically and mentally. I had to make changes, but I knew that tackling everything at once was not going to be sustainable in the long term, so I started with small steps. Here are five ingredients with which to fill your cup that I believe are essential to maintaining physical and mental health. #1. Exercise My first commitment to myself was to walk for 30 minutes at least 5 times a week. I knew this would be the easiest place to start as I enjoy walking but just didn’t do it enough. That commitment paid off and I felt so good with my new-found regime that I joined a group training for the women’s mini marathon, which I completed for the first time three years ago. It was a great achievement which has spurred me on to walking at least 45 minutes a day, and often, with camera in hand, I will do more. I feel it has helped me, not just physically but mentally also, as it offers the perfect opportunity to take time to myself and clear my head of any negative thoughts that are running around in there! And as I walk along, I keep a photographer’s eye open for photographic opportunities that might present themselves. Today, my photo walks are an essential part of my daily self-care regime. My go-to places for walking are two local parks and I also enjoy walking by the sea or along a lakeshore Exercise is an important ingredient in filling my cup, but it is not the only ingredient. I like to feel that I can make a meaningful contribution in life, but I won’t have anything to offer if I don’t keep myself mentally alert and nourished. #2. Mindfulness I find that the practice of morning meditation allows me to ground myself for the day ahead and gives me some essential tools with which to respond to the ups and downs of daily life. Sometimes I listen to a guided meditation from one of the many available online, sometimes I just concentrate on breathing more deeply and becoming more relaxed. Practising mindfulness during the day as I go about my regular activities means that I slow down, pay more attention to each task and avoid getting caught up in the busyness of life. I also try to carve out some ‘me time’ during the day when I listen to music, talk to a friend, read for pleasure, enjoy a cup of coffee – anything that is relaxing and enjoyable and stops me frantically ‘doing’. Always be on the lookout for the presence of wonder. E.B. White #3. Practising gratitude "Is your glass half empty or half full?" asked the mole. "I think I'm grateful to have a glass," said the boy. From The boy, the mole, the fox and the horse. Nothing ensures feeling grateful for our health as much as having a brush with serious illness. It helps us get things into perspective and realise that some things are just not worth worrying about. Above all for me is the joy of awakening every day knowing that today I am healthy, and I feel a lot of gratitude for that. It is scientifically proven that gratitude changes our outlook on life; that feeling grateful for what we have really does have a positive effect on our mental health. Many of those battling mental health issues or addiction are asked to write a daily gratitude list as part of their recovery programme as gratitude is known to change pessimism to optimism. It’s not always easy of course to feel grateful when things seem to be falling in on top of us but if we are in the habit of practising gratitude on a daily basis we will be able to find something to be grateful for even in the darkest of situations. If we are in the habit of pursuing things that we currently don’t have and use a lot of time and energy doing so, gratitude can change our priorities and help us appreciate the people and things we do have. Saying in the morning ‘today I am grateful for x' has helped keep my cup at least half full at times. Gratitude turns what we have into enough - Anonymous #4. Creativity Our creativity is our endless source of energy. It opens our mind’s eye and fuels our adventures. It travels with us and lifts our spirits. It constantly duels with our better judgement. Give your creative side a chance to thrive. Encourage it every time it sparks. Patrick Lindsay A very nourishing ingredient in my life is creativity. I previously wrote a blog on creativity in which I stated my belief that creativity is good for body, mind and spirit. Creating content, through blogging, is a way to express myself, explore my thoughts, share my views with others. Even if my writing is simply for myself it is giving me an outlet for expression which is mentally beneficial. When we write from an authentic place within ourselves it helps us grow as human beings. Better to write for yourself and have no public, than to write for the public and have no self – Cyril Connolly All creative activities are an expression of the inner voice of the creator. In photography, through the images we make and share, we find a way of showing how we view the world, of expressing what is important to us. Photography is about being a visual communicator, it is a creative process, a process which is really about the inner journey of the photographer; about paying attention to what is special in life and finding ways to present this experience to the world. It is important not to miss the experience because we are aiming to capture the ‘perfect’ photograph. When we are in a particularly beautiful location, having experienced fabulous light and managed to capture some good images, it is worth spending some time experiencing the place in all its beauty. In all creative pursuits people are investing part of themselves, their own vision, in creations which enrich them as human beings as well as enriching the culture in which they work. It is easy to see therefore how creativity nourishes us, fuels our curiosity and is an important ingredient in filling our cup. The following is a link to an article which was published in The Irish Times last year, which I think is still very relevant: https://www.irishtimes.com/life-and-style/people/sharing-wisdom-in-a-time-of-crisis-25-ways-to-live-your-life-to-the-full-1.4221431 #5. Experiencing fully what is around us I think it is important to do the things we like to do but it’s also vital to be with people we like to be with and in places we like to be. As I remarked above, I find that every time I go to a beautiful place to take some photographs, I also spend some time taking in the experience of the place, the beautiful sight before me, the sounds and the smells. Photographers can be accused of just focussing on getting that perfect shot and not seeing what is in front of them, but as an amateur in the photography field I don’t want to fall into that trap and miss the beauty of nature that fills my soul and lifts my spirits. Photographs are often taken and forgotten, but experiences, once fully absorbed, can stay with us and sustain us for a lot longer. Particularly at the present time, my experience of wandering through the streets around Lake Garda two years ago is especially memorable For many of us, the demands of daily life - work, family, meeting deadlines, juggling demands, all contribute to depleting our energy and leave us feeling that our cup has been drained. Perhaps this is a time when we can address that situation, realise how powerless we are over many things, and take control of one of the things over which we do still have some control – our own self-care. This might be exactly the right time to unplug for a few minutes in order to recharge and refill our cup. Almost everything will work again if you unplug it for a few minutes, including you. Anne Lamott. Related Post How-to-stay-motivated-in-these-uncertain-times Further Reading Emmons R (2007). Thanks: How Practicing Gratitude Can Make You Happier. Boston MA, Houghton Mifflin. Smith JA et al. (2020). The Gratitude Project. Oakland, New Harbinger. Carr A. (2020) Positive Psychology and You. Oxford, Routledge. Updated March 2021

When I take a look back over my images I find that quite a sizeable majority of them are nature photographs of one kind or another. I seem to be naturally drawn to this genre of photography, particularly as it can encompass most of what I want to do in photography. While landscape photography is a genre in itself and needs a greater amount of sophisticated lenses than I have, I can still do small scale landscape photography while also taking in close-up and even macro photography, make use of a number of different types of lenses and even take smartphone images when I have no other camera available. Nature photography can include images of flowers, trees, insects, birds, plants and hedgerows, in fact anything that is naturally occurring can fall into this photography genre. According to Wikipedia, nature photography “is a wide range of photography taken outdoors and devoted to displaying natural elements such as landscapes, wildlife, plants, and close-ups of natural scenes and textures.” Based on my experiences I have drawn up a list of ten tips for nature photography which you may find useful. 1. Become more observant Nature photography encourages us to become more observant but also requires us to be observant – to notice changing cloud patterns in the sky, the effect of raindrops on a plant, an unusual or interesting species, something growing in an unexpected place. 2. Don’t fret over photography gear Some types of photography require certain types of lenses in order to capture the best images, and these are invariably expensive. Nature photography has something for everyone in that we can capture great images in nature with whatever equipment we have at hand or adjust our images to suit whatever gear we have available. This image was captured with my mobile phone on a beach...no, it's not a snake! 3. Isolate the subject The best nature images are achieved by choosing a definite subject and isolating it from its background so that it stands out for the viewer. Whether it is a fabulous waterfall or a tiny petal, the image will be more effective if we know exactly what we are looking at. In this way both aperture priority and shutter priority can be utilized according to the particular context, but even with a smartphone I can isolate the subject from its surroundings to showcase a particular aspect of nature. 4. Take a close up view Focusing on small subjects such as stones, shells, petals, leaves or small details of larger subjects can make for interesting nature images, as can focusing more closely on patterns and textures. 5. Get a new perspective This is something that I have tried a number of times with varying degrees of success. I get down low and shoot with a ‘snail’s eye view’ or isolate a subject by shooting up towards the sky. Sometimes I try to get in close and fill the frame. I find that every photography opportunity has many perspectives and it is important not to confine myself to the most obvious one. At times, placing the phone camera on the ground and shooting from that level can give a perspective not usually seen. 6. Take in textures Rich textures abound in nature and they provide numerous opportunities for the nature photographer to experiment with the capture of rough, smooth, shiny, soft, gritty, and so on, as they occur in nature. 7. Look for patterns Patterns in nature make interesting images, and patterns are to be found everywhere. Patterns provide subjects for close up shots, which are visually appealing, while recurring patterns or repetition of elements add a touch of uniqueness to an otherwise average image. 8. Be aware of light Photography is all about using light and the best light is provided by nature itself. That being said, there are obviously some times that produce better light conditions for photography. In my own case, I haven’t yet captured nearly enough images in the times around sunrise and sunset so I look forward to harnessing those opportunities in the coming months. My intention is to return to some of the places in which I captured a subject I liked which could be improved by capturing the subject in different light conditions. I was lucky to grab this image when the sun was falling on the side of the mountain. 9. Enjoy all that nature has to offer Perhaps one of the most important features of nature photography is not the images we bring back but the amount of enjoyment we have in taking them. Being outside in the fresh air regardless of weather, noticing things around us, particularly small things not often seen, can bring with it a sense of contentment and a lack of hurry. While I try to make good images, I know that nature doesn’t mind if they are not perfect, as nature itself is not perfect. Some aspects of nature may not look their best in certain seasons but that is how they are and they can still make good images. Nature gives a lot to the photographer, not just in the form of photographs. The final tip speaks for itself. 10. Leave no trace, and take away nothing but a photograph! Unless it's plastic! Updated January 2021