Supporting your mental health through coronavirus and beyond

By Raspberry Jim,

Life has changed pretty dramatically in the past two months, hasn’t it.

We’ve gone from enjoying unlimited socialising, trips away, holidays, walks, eating out and shopping, to living behind closed doors, shut away from loved ones, and limited to a few walks a day.

That drastic change is inevitably going to have an impact on anyone’s mental health.

Whether it’s moments of frustration, anxiety, stress, or just sadness for the distance between you and your family, I’m sure we’ve all felt it in our own way.

But with lockdown in Wales in this capacity ongoing for at least the next two weeks, and life beyond that predicted to be changed irreversibly due to coronavirus, how can we support our mental health to adapt to this change?

Here’s a few things our Communications Manager Gemma has been practicing over the last few weeks to support her mental health.

Be thankful

It sounds like an illogical concept when you feel like you’ve lost so much, but taking two minutes to be grateful for what you have really does go a long way.

Your health, access to food, a loving family, a garden, a safe home – whatever you are thankful for, it’s important to take a minute to remember it.

In this time of intense pressure and stress, it can be all too easy to give in to the negativity. But it’s hugely beneficial for your mental health to remember the positives.

Everyone will have moments of upset, worry, and frustration – and that’s perfectly fine. But when those creep up, just remind yourself that this too shall pass.

Take time for you

Whether you’re working from home, or juggling parenting and working, it can be easy to fall into a stressful Groundhog Day-style routine which leaves no time for you.

Creating time for yourself can be challenging when you have responsibilities, as a working parent I can totally appreciate the constant balancing act of childcare and work.

With all that in mind it can be easy to forget to recharge and relax.

That is more important than ever now, with this pandemic blurring the lines between our home and work life.

If you’re working from home create a designated workspace that you can leave behind at the end of the day and switch off from the office when your shift is done. Don’t get stuck in front of the TV for hours (although if that’s how you relax go for it), read a book, go for a walk, take a bath – enjoy some quality you time. 

If you’ve got children, ‘me’ time is rare. Ensure you work with your partner to get the time you need to unwind and reinvigorate yourself. 

Getting outdoors

Hands up, who’s currently loving their time outside? 

One of the positives to emerge from this extremely challenging time, is that we’ve all developed a greater appreciation for the outdoors. 

Daily walks, runs, cycles, (whatever your preference) have provided an escape in more ways than one. 

Not only does this enable you to get some essential exercise, it breaks up the potential monotony of the daily routine and provides some much-needed mental relief. 

Getting out in the fresh air and stretching your legs can promote a greater sense of wellbeing, boost energy, and promote positivity and relaxation. 

And even a little bit can go a long way! 

Research shows that just two 15 minute sessions can significantly help mental wellbeing. 

Stay connected

Now more than ever it’s crucial we stay in touch with our family and friends.

With millions of people unable to see their loved ones this could lead to feelings of upset, frustration and anxiety.

Thankfully, social distancing has led to an explosion in the popularity of online video technology and apps like Zoom, Facetime, WhatsApp, and House Party.

Staying connected with your family and friends in this way is vital to supporting your mental health during this time when you can’t physically be together.

A reassuring chat, a family quiz, or a quick catch up are certain to enhance your mood and help support you in the weeks to come.

Be Kind

This year’s Mental Health Awareness Week’s theme is kindness and it couldn’t be more appropriate given the situation we find ourselves in. Take a moment to be kind to yourself, your loved ones and those in your wider community.

As Mark Rowland, CEO of Mental Health Foundation, says of the theme: “We have chosen kindness because of its singular ability to unlock our shared humanity. Kindness strengthens relationships, develops community and deepens solidarity. It is a cornerstone of our individual and collective mental health. Wisdom from every culture across history recognises that kindness is something that all human beings need to experience and practise to be fully alive.”

Kindness costs nothing, but to someone else it means everything. If you’re feeling low, doing one kind gesture can instantly lift your mood.

Tying in with this year’s theme jamjar has launched its Seven Day Kindness Challenge, with a different kindness-focussed task each day. We hope it’ll provide you with inspiration for some small acts of kindness that will go a long way.

We know it’s tough, at times challenging, and stressful right now, but don’t forget, you’re not alone. Being thankful for the small things, taking time for you, getting outdoors, staying connected and being kind can really go a long way.

Gemma Gwilym is  our communications manager here at jamjar. With over 10 years’ experience throughout the media industry as a journalist, production journalist, copywriter, and now a PR, Gemma is ideally placed to identify a great news angle, add a dash of creativity, and get your story published. At jamjar she oversees clients including Sony UK Technology Centre,  Cardiff Bus, ScoutsCymru, Loteri Cymru, Traveline Cymru, Oil 4 Wales, and Life Science Hub Wales. To find out more about Gemma’s jam visit https://jamjar.agency/inside/

jamjar partners with Warrior Women Events to celebrate and inspire women in Cardiff

By Raspberry Jim,


Creative communications agency jamjar has partnered with Cardiff-based Warrior Women Events to celebrate, empower, and inspire women across the city.

The Warrior Women team will be working with the award-winning agency to promote its work having successfully established a movement in Cardiff through its empowering, thought provoking, feel good events.

Bringing together like-minded women – in a relaxed, friendly and welcoming environment – the monthly events feature a range of inspiring female speakers – allowing their voices to be heard, their experiences to be shared and their stories to be told.

Last year, 865 women from across the city attended a Warrior Women Event hearing the stories of and celebrating the successes of over 40 successful female-run businesses.

Covering a variety of subjects including self-love, interior design, careers, and sustainable fashion, the monthly sell out events continue to grow in popularity.

Our very own head jammer Lyndsey was invited to speak at last year’s Careers event and has since become a big fan of what the events are about and what the movement is aiming to achieve.

Managing Director of jamjar, Lyndsey Jenkins, said that these events play a pivotal role in creating a “strong, inspiring, and united” female community across Cardiff.

“Warrior Women Events are the only events of their kind in Cardiff.

“They are such a positive and uplifting experience, giving local businesswomen the opportunity to share their experiences, inspire, learn from, celebrate and support one another.

“I absolutely loved sharing my story at an event last year and as a female-strong business we’re delighted to be supporting the Warrior Women team moving forwards. They have some really exciting plans for the future and we’re excited to be on board.”

For more information about the events visit https://warriorwomenevents.co.uk/

The importance of work experience

By Raspberry Jim,


Olivia Brayley recently joined us at jamjar from Swansea University as part of an internship programme. Here, she gives us her insight on why she found her work-experience at jamjar so rewarding and how it has helped her as she prepares to make the big jump onto the career ladder. For anyone about to graduate or considering a career in a creative industry, this is a must-read.

As the end of university looms, lecturers are constantly talking about employability. At first, I thought they were saying it just because they had to. But, since starting a placement at jamjar, I can see exactly why they encourage it so much.

With thousands of students graduating with media, PR and communication degrees across the UK every year, all seeking jobs in the same competitive market, the pressure is on to find a way to set yourself apart from all the other applicants.


So, why is work experience so important?

Employability plays a major part in securing jobs after university, especially in a career which can be somewhat unconventional. The media industry is ever-changing, with no two days the same, so gaining work experience prior to getting your first graduate job will prepare you for what you’ll likely be doing after university.

The tasks that media professionals carry out will undoubtedly vary, stretching from blog and social media posts to press releases and crisis communications. Working at jamjar, and being able to gain so much versatile experience, has made me so much more comfortable with the idea of what my future job will be like.


How can you benefit?

Although it’s easy to think ‘maybe next week’ or ‘I’m too busy right now’, the time, resources and University support you have at your disposal as a student makes it the perfect time to boost your CV.

Interning is such a good way to gain first-hand industry experience and is a world away from the theory and essay writing you’ll learn at university. Of course, having those written communication skills are still essential, but adapting those skills to the real working-world is exactly why work experience is key.

Working with a group of people that you don’t know also really helps to boost your confidence, as well as develop your communication skills, which will help you to be less apprehensive when you attend job interviews.


Go with the flow

Before I started my internship, I was hesitant about doing things outside of my comfort zone. But working with jamjar has taught me that stepping outside of my comfort zone is the best thing you can do. I even ended up in a promotional video! Learning lessons like this before you start work in the industry shows the need of work experience.

Don’t be afraid to make mistakes and take chances – it may not feel like it at the time, but it honestly helps with your progress and development.


Make sure it’s what you want out of a career

The great thing about work experience is that you get to try out an industry before you commit to it. This way, you can be 100% sure that you’re going into a career that is right for you.

I feel much more comfortable with the thought of life after university and can honestly say it is because my work experience placement has prepared me, and given me the confidence, to take the next step in my career.

So, if you get the chance to intern or gain work experience, go for it!  

World Kindness Day 2019

By Raspberry Jim,


Wednesday 13th November is annual World Kindness Day and so, here at jamjar, we were inspired to do something to spread a little kindness in the world.

We think it’s super important to uplift and help other women, which is why, we have decided to jam with WINGS Cymru, a local charity with an ethos that we love: ‘Women In Need Getting Support’ (WINGS),

Based in Bridgend, WINGS Cymru are an award-winning community group who campaign for positive change for women. They do incredible work supporting teenagers that struggle with period poverty by donating menstrual products to schools in the local area.

So, what exactly is period poverty?

Period Poverty includes the lack of access to sanitary products, menstrual hygiene education, toilets, hand washing facilities and waste management (source: Global Citizen). With more than 137,700 girls in the UK missing school last year because they can’t afford sanitary products, it’s an issue that can not be ignored.

At the beginning of this year, the Welsh Government passed the Period Dignity Grant for schools, which made strides towards ending period poverty in Wales.

“We’re committed to tackling this inequality in Wales and this funding will help make period products available to learners in all schools, free of charge and in the most dignified way possible”

Kirsty Williams via Welsh Government


Even though steps are being made in Wales to help tackle the issue, we think there is no limit as to how much help these girls are given.


So why not join us and try to do something kind this November 13th.

Even if it’s giving a compliment to your friend, treating someone to a coffee or donating some old clothes to a charity shop, the world will feel like a better place because of your kindness!

For more information on WINGS Cymru, visit their website: wingscymru.co.uk.

Creative communications agency wins two new design contracts

By Raspberry Jim,


The creative division of award-winning agency jamjar has been appointed to two new public sector design frameworks.

The Cowbridge-based agency has been added to the Welsh Government’s Communication and Marketing Framework for Creative Design and Branding services and Bath and North East Somerset Council’s Framework for Graphic Design Services.

The four-year Welsh Government Framework will see jamjar provide creative design and branding services to the Welsh Government in areas including Education, Health, Business & Tourism, Natural Resources, Communities, Culture and Sport. The framework can also be used by bodies funded by Welsh Government including Local Authorities in Wales; NHS Wales health boards; Higher and further education bodies in Wales; Wales Council for Voluntary Action and associated bodies; Police and crime commissioners and police forces in England and Wales; national park, and fire and rescue authorities in Wales.

The agency will also provide creative advice, brand development and graphic design services to Bath and North East Somerset Council in a four-year framework.

These latest public sector contract wins add to jamjar’s inclusion on frameworks for Life Science Hub Wales and Social Care Wales.

Head of Creative at jamjar, Anna Taylor-Jarvis, added:

“Designing creative content for campaigns, brands and communications is becoming an integral part of the work we do here, and we are excited to have been appointed to these frameworks. We’re all really proud of what we’ve been able to accomplish this year and look forward to more of the same in the coming months.”


jamjar was established back in 2012 as a PR agency but quickly diversified its offering to include digital, social, marketing and creative as a result of organic growth and client demand.

The creative division at jamjar specialises in the design of impactful, bilingual communications, branding and campaign materials, for clients including ScoutsCymru and NHS Wales Informatics Service.


Managing Director of jamjar, Lyndsey Jenkins, said:

“We’ve invested heavily in our creative division over the last 18 months and this is paying dividends with a number of new contract wins. We’re delighted to have been added to these prestigious public sector frameworks which is testament to the team, reputation and offering we have built up.”

jamjar partners with Cardiff Design Festival to celebrate design in the city

By Raspberry Jim,


The Cardiff Design Festival is returning to venues throughout the city from 10 to 13 October 2019 after a nine-year hiatus.

This year, jamjar is partnering with the festival to offer pro bono PR support.

Design is a big part of our business at jamjar and we’re proud to be part of the thriving local creative scene that the Cardiff Design Festival is celebrating and showcasing.

The festival programme was developed after a call out earlier this year for the local creative community to submit ideas for potential events, speakers and collaborations.

The programme of events, which include exhibitions, talks, socials and workshops, has been curated and hosted by the local design community to reflect all aspects of design.

The festival’s headline event – It Will Glow – will be hosted by Blue Stag at the Depot on Thursday 10th October. As well as creative talks from design agencies Smörgåsbord and the Yarza Twins and award-winning director and artist Greg Barth, guests will be able to enjoy street food, music and a marketplace showcasing the work of local creatives.

During the festival, Rabble Studio is collaborating with The Little Man Coffee Company to host a Hub which will act as a central information point for the festival. It will be a spot for hanging out, drinking coffee and attending workshops plus being able to collect programmes and merchandise.

Festival organiser, Melin Edomwonyi, said:

“This October we want to challenge and broaden the definition of design in Cardiff. The festival is put together to reflect the true spirit of Cardiff’s creative community. It is collaborative in its widest sense. We’ve had so many businesses donating their time and services to make this as well as some Cardiff’s finest creatives.”

The festival first ran for nearly a decade from 2005 to 2013 and was successful in gelling together the design community in the city.

Anna Taylor-Jarvis, Head of Creative at jamjar stressed the importance of the festival’s return:

“We were so excited to hear that the Cardiff Design Festival was being revived this year and we absolutely wanted to be a part of it. It’s so important for Cardiff’s creative scene to have an opportunity to be celebrated in this way and for the high calibre of creative and design work that is coming out of the area to be recognised.

“At jamjar we were thrilled to be approached by the festival to be a partner and we’re also providing pro bono PR support as we want to spread the news of the festival as much as possible.”

Cardiff Design Festival is supported by Blue Stag, Cardiff Metropolitan University, Illustrate Digital, jamjar, John & Jane, Lexon, Proper Design, Orangebox, Rabble Studio and Storm & Shelter.

We’ve added to our jar

By Raspberry Jim,

Following a year of growth and diversification, we’ve expanded our team.

Introducing…Rhian Richards our new Communications Manager, Ellé Holley – Senior Communications Executive, Carys Bryant our new Marketing Manager and Sophie Stephens – Junior Graphic Designer.

Rhian joins us from the communications team at Wales Millennium Centre where she was responsible for delivering the Centre’s PR and media campaigns with particular focus on its own productions and events.  With a BA in Welsh Literature and Language, Rhian will bring her Welsh language skills to the role, supporting clients who require bilingual communications.

Ellé joins the team having gained experience at another Cardiff-based PR agency where she worked with wide-ranging clients including Cintec International and Redrow Homes. With an English Literature degree from Cardiff University, Ellé will deliver communications support to jamjar’s clients including ScoutsCymru, Techniquest and Sony UK Technology Centre.

Carys joins us from the Marketing and Partnerships team at world-famous department store Harrods Ltd where she spent ten years honing her skills managing B2B and B2C relationships, as well as end-to-end management of campaigns. Graduating with honours from Cardiff University in English and Communication, at jamjar Carys will be responsible for developing and implementing bilingual marketing campaigns for clients.

Sophie joins from Mon Motors Group, one of the largest automotive dealers in South Wales, where she worked on creative artwork for the dealership’s car brands. With a BA in Graphic Communication from the University of South Wales, she will support the agency’s creative offering, providing branding, digital, and graphic design to its growing client base.

The expansion comes on the back of a hugely successful year for jamjar after we diversified our offering to cover PR, digital, social, marketing and creative. 

Here’s what our MD, Lyndsey has to say about it: “Since I started jamjar back in 2012 the communications world has changed considerably, and consequently our services have evolved to reflect this, and the growing requirements of our clients.

 “While PR will always be a core part of our business, we now offer so much more – creative, marketing, digital and social – so we felt it was essential to bring in new people to help to continue to build the jamjar offering. We are delighted to have Rhian, Ellé, Carys and Sophie bring their expertise to the team.”