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/

Sweet success for jamjar at annual PR awards

By Raspberry Jim,

Photograph of the jamjar team with Jason Mohammed at the CIPR PRide Cymru 2019 awards


Creative communications agency jamjar took home four awards at the annual Chartered Institute of Public Relations (CIPR) Cymru Wales PRide Awards.

The Cowbridge-based agency, which specialises in PR, digital, social, marketing and creative, took home two gold awards and two silver awards on the evening.

Held at The Exchange Hotel, which recently re-opened in Cardiff Bay, and attended by 300 PR professionals, jamjar was recognised by its industry body for its work with Techniquest and Slim Chickens.

jamjar won two awards – Best Consumer Relations Campaign and Best Low Budget Campaign – for its work with American restaurant chain Slim Chickens. The multi-channel launch campaign for the Cardiff restaurant of Slim Chickens included a partnership with Cardiff Devils and Britain’s Got Talent food artist Nathan Wyburn.

CIPR judges praised the innovative campaign, commenting that jamjar had demonstrated “a the-sky-is-the-limit” mentality to delivering this creative campaign. The judges continued by saying:

“The strategy made the most of every outlet available to them and delivered outstanding outputs and outcomes. The audience group was well considered and, as a result, the campaign reached the right people at exactly the right time. It is clear that this campaign will have a lasting impact on the Slim Chickens brand.”

jamjar’s work for educational charity Techniquest was also recognised with a gold award for the Best Not-For-Profit Campaign with the judges praising the campaign’s “energy and invention” whist giving STEM mainstream relevance:

“The jamjar team achieved fantastic levels of coverage and exposure across all channels – and excellent Google stats too. Techniquest is clearly reaping rewards in terms of investment, profile and reputation as a result of this programme.”

These latest wins come after huge successes within the industry in the past few years, having been recognised with over 20 prestigious awards from the CIPR, Chartered Institute of Marketing (CIM) and the Welsh Business Awards, making jamjar one of the leading agencies in Wales.

Lyndsey Jenkins, managing director of jamjar, said:

The jamjar team has grown over the past year and I’m incredibly proud of the new expertise we’ve been able to bring to our clients as a result.

“The latest wins are a testament to the hard work and dedication of my talented team, and we’re all so delighted to be recognised and celebrated by our industry peers for our creative and results-driven approach.”

Rhian Moore, Chair of CIPR Cymru Wales, commented:

“We know we have a huge number of talented communicators in Wales. The results we have seen at this year’s PRide Awards show the breadth of skill, professionalism and talent through a number of industries. The campaigns and examples of work showcased in the awards prove the value PR and compelling communications bring to businesses, our economy and society. Well done to everyone who made the shortlist and a massive congratulations to all our winners.”

Image – Steve Pope Photography

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.