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With bank holidays, festivals, trips and social commitments in the summer, it can feel difficult to say no, even if you really want to take some time out for yourself. “Summer can feel like a never-ending list of activities and events, and this might encourage us to overindulge in too many late nights, alcohol, and food, ” says psychologist Dr Alison McClymont. “Of course, doing this occasionally is not going to hurt, but to do it repeatedly will have a negative effect on your overall wellbeing. Rest and relaxation are the petrol you need to ensure your car keeps running,” she says. So, what can we do to make that a priority, while not totally abandoning our social lives? What do you actually want to do? “It’s important to remember that ‘no’ is a sentence, and your boundaries matter,” says Carly Rowena, wellbeing influencer, who’s been working with Sky Stream. “Remember to simplify your mind and your decisions, by prioritising what you actually want to do, rather than what you feel you should do. I’d recommend finding out what you want this summer by journaling, stretching, or meditating,” she explains. Think about how you feel You may not know who to prioritise. “We can be mindful of our internal experiences by being aware of the emotions we experience when socialising,” says Chloe Wheeler, assistant psychologist at Cygnet Health Care. “This can support us to recognise who makes us feel safe, uplifted and loved, and who may add to feelings of burnout, stress or anxiety.” Be present and slow down “Mindfulness isn’t sitting quietly and trying to stop your thoughts, it’s allowing yourself to be present and to allow those thoughts to float past you like sticks floating down a river. “Adding mindfulness into your routine gives you a chance to find out about yourself, slow down, prevent burnout and instead, find gratitude and joy throughout your day,” Rowena explains. “According to research by Sky Stream, 94% of Brits wish their lives were simpler, with 74% agreeing that life is more complicated now than it was five years ago, which is why it’s more important than ever to focus on finding pockets of stillness and connection,” she says. Drink less when socialising Many summer events revolve around drinking. “Physically, as well as psychologically, alcohol directly affects a person’s ability to focus,” says Dr Henk Swanepoel, lead neuropsychologist at Cygnet Health Care. “As we know, a key principle of mindfulness is to focus attention on the present moment, by practising mindfulness breathing. However, alcohol can reduce a person’s ability to concentrate and pay attention to this experience.” Get outdoors “Get outside as much as you can and ground yourself,” says Rowena. And for parents, this is important to do with or without your children. “Children are incredible at being present and mindful, and need very little to find this. Give yourself time to make animals out of the clouds, paint an egg box with colours and find things in nature that match the colours, throw sticks and race in the water.” Your presence and peace is important too. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 5 sandal trends that will be huge this summer 6 triggers asthma sufferers should watch out for this summer Imposter syndrome – what is it and why does Kim Kardashian have it?

Ilia Topuria has a question for you. Actually, he has a few. “Do you know how good I am?” is the first. Initially, I’m not quite sure whether I should answer on your behalf. He asks again. “Do you know how good I am?” To my relief, he quickly follows up. “I can submit him, I can knock him out. I can do with him whatever I want.” The German-born Georgian, fighting out of Spain, is not actually talking about Josh Emmett – whom he faces in a UFC Fight Night main event on Saturday. Rather, he is reflecting on his win against Bryce Mitchell. In December, Topuria submitted the submission specialist to the surprise of many, and that is why he asks: “Do you know how good I am?” It is also why he asks: “Do you know how dangerous my takedowns are, how dangerous my ground game is?” I had entered our interview presuming I would be asking the questions, but by this point, the unbeaten featherweight might have overtaken me. “I don’t care what people say about me,” he adds. “People were talking like: ‘He’s good on the ground’. I’ve been a black belt since I was 20 years old. For me, there’s no surprise if I submit Bryce Mitchell or anyone in my division. I know that I can finish anyone. Brazilian jiu-jitsu grappling is my world.” As the conversation turns to Emmett, the next obstacle in Topuria’s way as he hones in on a title shot, the 26-year-old has even more questions. “With Josh, people say: ‘His right hand is so dangerous.’ Do you know how dangerous my right hand is? Do you know how dangerous my left hand is?” The answers to all of Topuria’s questions are found fairly easily, so any frustration he has towards those fans who have missed them is understandable. Twelve of the Georgian’s 13 professional wins have coming via stoppage – eight by submission and four by knockout. Nine months before Topuria entered the featherweight top 10 with his arm-triangle choke against Mitchell, he knocked out Jai Herbert on the Briton’s home soil in London. After surviving a knockdown from a picture-perfect head kick, Topuria melted Herbert with a singing left hook to the liver and a molten right hand to the chin. While that bout took place at lightweight, it registered as a message to all UFC featherweight contenders when Topuria later dropped into the division. And, now done asking questions, Topuria has a message for you: “Shut up. Just watch the fight and enjoy.” Topuria will certainly enjoy his clash with Emmett in Jacksonville this weekend, as he looks to hand the American, 38, a second straight defeat, four months after Emmett lost to Yair Rodriguez with the interim featherweight belt on the line. “When I’m in the ring, I’m really happy and really thankful to God,” Topuria tells The Independent, “because I asked him to put me in this position. It was my goal to become a UFC champion, and this is the way I have to pass. When I go inside the cage, I feel very happy to have that opportunity, because I have the chance to fight for my dreams, and right now there are a lot of people in hospitals, [fighting] for their lives. “I’m working for my happiness every day. When I wake up, I’m not happy just for something I did in the past; I can’t live off that for my whole life. I’m just focused on myself and achieving my goals. I don’t care about anyone else – just me, my family, and my friends. That’s it.” Among the small group dearest to Topuria is his three-year-old son – already a “man”, in his father’s words. “He knows [what I do], he knows,” Topuria says. “He calls me every day, supporting me. He speaks perfectly. He’s a man. I don’t know if he’s gonna do MMA. If that’s the call [he makes], I’ll support him in anything he chooses in this life. “If he wants to fight, I’m gonna support him; if he wants to... I don’t know... study, I’m gonna support him. If it makes him happy, I don’t care. Go for that, because in this life, people are always looking for success. What’s success for me? Success is when you’re happy with yourself, that’s it.” In that sense, Topuria is already a very successful man. Winning the UFC featherweight title would only reaffirm that fact. Click here to subscribe to The Independent’s Sport YouTube channel for all the latest sports videos. Read More Topuria vs Emmett live stream: How to watch UFC Fight Night online and on TV this weekend Conor McGregor complains as his team lose yet again on The Ultimate Fighter How Ciryl Gane’s Jon Jones dream turned into a nightmare Topuria vs Emmett and full UFC Fight Night card this weekend What time does Topuria vs Emmett start in UK and US this weekend? How to watch Topuria vs Emmett online and on TV this weekend

Summer brings days out, holidays and festivals, but for those with lung conditions it can also be a risky time of year. High pollen levels, pollution, heat, and even smoke from things like BBQs can be dangerous, so it’s important to know what precautions those who are vulnerable need to take, say Asthma + Lung UK. “We all look forward to summer and all the fun it brings with it, but people with asthma and other lung conditions must be careful to keep themselves safe too,” says Erika Radford, head of health advice at the charity. “Things like hot weather, dust in the atmosphere, or higher levels of pollen can make it harder for those with lung illnesses to breathe. Strong emotions, stress and even laughing a lot are also known asthma triggers, so we want people to be armed with the knowledge they need to protect themselves while enjoying themselves in the sun.” Here are the summertime triggers to look out for and how people with lung conditions can protect themselves. 1. Hot weather “Hot weather can be problematic for people with asthma or other lung conditions, because warmer air can cause the airways to narrow, leading to coughing and shortness of breath,” says Radford. “Strong sunshine also causes the level of ozone and other air pollutants in the atmosphere to rise, which can trigger symptoms.” She advises using your preventer inhaler regularly as prescribed and carrying your reliever inhaler everywhere. “Staying out of the heat and in shaded areas as much as possible and cooling down with a handheld fan can help relieve breathlessness. Keep hydrated with regular cold drinks and take a cool shower if you become too hot.” Also, make sure you keep inhalers in a cool place out of direct sunlight, so they continue to work well, and in a cool bag when you’re out and about. “Don’t add any ice to the bag though, as your inhaler needs to be kept dry,” she says. 2. Pollen Pollen levels tend to be highest between May and September. “Pollen is a trigger for almost half of people living with asthma and a quarter of people with chronic obstructive pulmonary disease (COPD),” Radford says. Again, minimise the impact of pollen with your inhalers. “Taking antihistamines or using a steroid nasal spray to reduce their allergic reaction to pollen is also really important,” she adds, “As it’s this allergic reaction that can cause your airways to narrow and fill with mucus, potentially setting off an asthma attack.” 3. Aerosols “Sweating more in the heat means you may want to carry things like deodorant or hairspray with you while commuting to work. But some of these sprays contain volatile organic compounds (VOCs) which can cause irritation to the lungs and may increase the risk of experiencing symptoms or having an asthma attack,” Radford suggests. “If you live with a lung condition, your airways are more likely to be irritated, so try to use allergy friendly and chemical-free products, which have lower levels of VOCs and are usually fragrance-free, on your travels.” You may also benefit from using solid products, like roll-on deodorant. Unlike sprays, these won’t get into the air for you to breathe in. 4. Dust Dusty holiday homes, camping equipment or sun loungers that have been kept in storage can contain dust mites, which many people with lung conditions like asthma are allergic to. This allergic reaction can cause your airways to inflame and produce more mucus, Radford says. If you’re getting dusty items out of storage, vacuum them or wipe them down with a damp cloth before use, ideally outdoors – or get someone else to do this for you. If you use airtight plastic bags or boxes when you pack the items away again, they are likely to get less dusty through the year when not in use. Make sure you carry antihistamine medicine in case your dust allergy is triggered. 5. Smoke There are likely to be people puffing away on cigarettes or vapes outdoors when the weather is nice, and it’s wise to stay away from them if you have a lung condition. “Smoking and breathing in secondhand smoke can not only make existing symptoms such as breathlessness worse and trigger asthma attacks, it can also cause many lung conditions, including COPD, obstructive sleep apnoea (OSA), and lung cancer,” says Radford. “Smoke from BBQs or grills can also trigger asthma so if you are hosting a gathering, try and get someone else to cook and stand well away from the area.” 6. Mould Hot, damp environments like the inside of a tent can be breeding grounds for mould spores, which can grow in damp places in just 24 hours, says Radford. “If you are allergic to mould, this can cause symptoms like coughing, wheezing or sneezing. In those with asthma, it could trigger asthma symptoms. Exposure to mould can also cause an allergy or hypersensitivity to it, or a fungal infection within the lungs.” So if you are going camping this summer and do notice mould or a damp and musty smell in your tent or on sleeping bags, make sure it’s removed and they’re fully dried and aired afterwards. For more information on how to stay safe with a lung condition visit asthmaandlung.org.uk or call the Asthma + Lung UK helpline on: 0300 222 5800. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Imposter syndrome – what is it and why does Kim Kardashian have it? 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Crop tops. Denim cut-offs. Someone else’s wellies. In 2023, festival fashion has officially become a tired sport. Even the words themselves carry connotations that seem to have fallen far out of sync with the sartorial zeitgeist. Is anyone still slathering themselves in glitter? Do we still care about sequins and novelty sunglasses? And surely we’ve all long-tired of neon by now? With Glastonbury Festival underway this weekend, all of this begs one crucial, singular question: Does festival fashion still exist? The fashion industry’s growing environmental conscience might provide an answer. Today, it’s much cooler to source your wardrobe from the likes of Depop and your local charity shop than Asos or Big Topshop (RIP). We fell out of love with fast fashion some time ago and, as a result, generally far more considerate consumers when it comes to our clothing. This is, of course, a very good thing. But it’s also completely at odds with the concept of festival fashion. Few modes of dressing revolve around disposability quite like it. Think about it. A typical festival lasts one weekend, during which time you will inevitably be camping in a wide range of weather scenarios, sweating and dancing for hours on end without access to showers. You’ll also be surrounded by scores of people who may or may not raid your tent for all of your belongings. In short, you don’t exactly want to bring items you care about. Hence why fast fashion and festivals made so much sense; flimsy, cheap, tacky garments comprised the optimum capsule wardrobe. At least they did, anyway – until everyone wised up to the environmental consequences. Nonetheless, if you’re going to a festival this summer, it’s a universally accepted truth that you will probably have to wear some clothes. Where, then, does that leave you? And what of festival fashion trends? Is there space to tap into the latest cool, new thing when you’re trying to shop sustainably and save money? Can we still have a hot girl (festival) summer? “The cost of living crisis is having a huge impact on young peoples’ purchasing patterns, particularly when it comes to ad hoc events, so second-hand buys are proving a big hit for festival season,” says Emily Gordon-Smith, content director and sustainability lead at the trend and insights forecaster Stylus. “This means tapping into more personalised looks, not straight off the high street, and often with a nod to iconic festival-ready styling that definitely includes Kate Moss in her Glasto heyday.” As any seasoned festival-goer will know, few outfits have stood the test of time quite like Moss’s from the early Noughties. One quick Google search will bring up hundreds of infamous shots of the model stomping through the muddy fields in micro-shorts, leather trousers, waistcoats, belted mini dresses, and other understated, utilitarian looks that couldn’t be further from the festival fashion aesthetic du jour. Other style mavens for the era? Alexa Chung in a silver mini dress with a jumper tied loosely around her waist. Sienna Miller in yellow sunglasses and a studded belt. And so on. They weren’t so much dressing for festivals as they were just dressing for a day of drinking beer and watching live music. Yes, they looked amazing, but it wasn’t because they were soaking themselves in lame co-ords. It was because they weren’t trying very hard, and it’s this modus operandi that has established itself at the centre of festival fashion now. Kate’s festival looks are still being recreated on the runways, with key items like the waistcoats and flat knee boots appearing in many collections Emily Gordon-Smith It’s also at the root of the Y2K trends reigning supreme on catwalks across the globe for the last year. “The Nineties and Noughties continue to be eras of stylistic fascination for those not even old enough to remember them, so of course style icons like Kate Moss are a major reference point,” adds Gordon-Smith. “Her festival looks are still being recreated on the runways, with key items like the waistcoats and flat knee boots appearing in many collections including those from Celine and Stella McCartney.” As for how to incorporate all this into your own festival wardrobe, it’s obviously not as easy as popping into a high-end luxury store and snapping up a £700 waistcoat. But if you want to follow in Moss and Co’s footsteps, the way to do it is to actually do the exact opposite and try and find something unique. It might sound counterintuitive but, ultimately, that’s what made their outfits so memorable in the first place; you couldn’t easily replicate them. That’s not to say you can’t look for key items, like tinted sunglasses and mini dresses, but you can find standout ones by taking your search onto secondhand shopping platforms, where you’ll find limitless options and one-off pieces. On Depop, some of the most searched-for items reflect a wide range of trends for festival season, spanning from “silver” (21 per cent increase in searches) and “lace cami” (37 per cent) to “mirror” (65 per cent) and “parachute pants” (1,200 per cent). If you do find yourself wanting to follow the crowd, though, the leading trend of the season is “Western”. According to money-saving platform WeThrift, searches for the “cowboy aesthetic” have increased by 40 per cent on Pinterest in the last 90 days. Meanwhile, over on TikTok, the #cowboyaesthetic hashtag has surpassed more than 4.3 million views. The hashtag #cowboyboots has more than 920.9 million views. Similar data has been found by retailers, with Pretty Little Thing reporting a 57 per cent increase in searches for cowboy boots in the last month, while “Western” searches have surged by 49 per cent. So long as you wear it right, it’s a look that reflects the boho chic image of the early Noughties Glastonbury set. Our suggestion is to pair some brightly coloured boots (we love these ones) with a secondhand slip dress and a pair of yellow-tinted shades. Throw on an oversized cargo jacket and you’re all set. Alternatively, if the sun is shining you might find yourself wanting to opt for a pair of statement trainers (these ones are very Nineties), which would work well with some classic Adidas tracksuit bottoms, a lace cami and some tiny sunglasses, amounting to a very Bella Hadid look. If you must do the crop top and denim cut-offs combo, there are ways to reinvent it a little. Try a knitted option from sustainable Australian brand MNK, for example, and there are plenty of secondhand denim shorts available across the web. All of it is easy to do – and far more comfortable than the festival outfits of yore – if you know what you’re doing. Just remember, though, that if you’re channelling Moss, less is always more. Don’t be afraid to take risks. And stay very far away from the glitter. Read More Glastonbury 2023 – live: Immigration enforcement officers spotted near festival site at Castle Cary station Flip-flops, nudity and ‘up the vajayjay!’: How the red carpet became a platform for protest Subversive? Dangerous? Boring?: How the red carpet became a barometer for modern masculinity

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