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Kind words for unkind days

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The Coronavirus Helpful Hub

Coronavirus. At the moment we can’t go online, listen to the radio, or watch TV, without hearing about it. The situation is constantly changing from day-to-day, hour-by-hour even – just when we think that we’ve got a handle on it, it all changes again.

We know that the virus, and in particular, self-isolation, working from home, and the reduction in services (including mental health services) can prove difficult to wrap our head around. Coping with these things can be tricky, and it’s only natural to be worried.

This page is designed to answer questions, provide helpful resources and information, and share ideas for coping with the ever-changing landscape we find ourselves in.

Whatever happens over the coming weeks and months, we’re here. There isn’t a single one of us who’s alone in this (even if we’re self-isolating). We will learn to adapt to our new-normal. 

Nature doesn’t know that our world has turned upside down. Birds continue to duck, dive, chatter and sing. The sun keeps coming up each day and the world will keep on turning. Better days will come, and when they do, people all over the world may well have a giant party. But for now, leaves are displaying tie-dye technicolour, hedgehogs are snuffling, frost creates intricate patterns on our windows, the world is hunkering down, cosying up, and preparing for a toasty, snuggly, Winter.

We will get through this. Together.

Jump to…
Knowledge is Power
Managing Anxiety
Money Worries
Keeping Busy and Connected
Living In Close Quarters
How to Get More Help

'Every storm runs out of rain, just like every dark night turns into day.' - Gary Allan

Knowledge Is Power

Unfortunately, there’s a lot of false information, rumours, and hyperbole swirling around right now, particularly on social media. This misinformation can make our anxiety so much worse – we don’t know who to believe. Some of the information is contradictory, some goes against official advice, some is coming from well-known people that we like, some is coming from our friends and family. It’s no wonder there’s confusion.

Knowledge is power. Having accurate information, from a reliable source, is important for managing our anxiety. This means questioning the information that we hear or come across. Is the person dispensing advice qualified to do so? Where are they getting their information from? Can they back it up with reliable sources? They may not mean to cause harm, but perpetuating inaccurate information can be dangerous.

We recommend following advice from trusted sources, such as the NHS (or the national health agency in your country), your government, or the World Health Organisation. It’s always best to check their actual website too – second-hand reporting means that information can be twisted to suit an agenda. We need to be careful about the information we share too. Let’s spread facts, not fear.

NHS Coronavirus Advice

The NHS’s Coronavirus health information and advice pages

WHO: Coronavirus disease (COVID-19) outbreak

The World Health Organisation’s Coronavirus information, advice, resources and updates

UK Government Coronavirus Advice

The UK Government’s information on recent and upcoming changes, guidance, and support.

'I am a firm believer in the people. If given the truth, they can be depended upon to meet any national crisis. The great point is to bring them the real facts.' - Abraham Lincoln


With so much uncertainty around us and a level of tension in the air, even many of those who don’t normally live with anxiety are feeling anxious.It’s no wonder really – it’s an anxious time and things are changing quickly. There are a lot of unknowns, and timescales keep changing. We’re constantly having to question whether going about our daily activities, such as a food shop or popping in on our grandad, are likely to cause harm to ourselves or those we love.

When our anxiety begins to escalate, we need to ramp up the self-care, and delve into our ‘coping skills toolbox’ to find things that help. We might not have control over the world around us, but we can control how we choose to manage our emotions.

It might be an idea to limit the time that we’re spending on social media. There’s lots of misinformation flying about on there, and lots of people panicking – it can make us panic too. We can also find ourselves constantly refreshing news websites looking for updates or having rolling news channels on in the background too. Being informed is good, but if it’s taking a toll on our mental-health, then it’s best to step back, and do something else – ideally something that we’d find soothing. We could also make a deliberate effort to plan and schedule in some self-care for ourselves.

It’s important to be kind to ourselves, no matter how we feel or what’s going on external to us. We come first.

Join us on Instagram and Twitter, where we’re using the hashtag #seekingsunshine to list 3 things every day that have brought us comfort. We’re also checking in on Facebook every day at 11am. You could also join our mailing list: we send an uplifting email every week and we think you’d like it. Pop your name and email in this form, and look forward to it plopping in your inbox every Saturday.

Below, we’ve plopped a number of resources to help you with being kind to yourself right now (and always!)


We’ve been speaking with Chris Smith, a Cognitive Behavioural Psychotherapist with over 10 years’ experience in counselling and Cognitive Behavioural Therapy (CBT), about how Covid-19, the current strain of Coronavirus, affects those of us with mental illness and what we can do to support our mental health.


The news seems to be getting more and more alarming. Reading it and listening to it can send our brains into a hyper-aware state, causing us to worry about our family and friends, the future, and humanity. We might experience a physical or emotional reaction, which lasts for a long spell. It can also make us feel helpless and hopeless.

Depression: Getting Social Media To Work For You

Whether you feel social media is a modern day friend or foe, there’s no denying the incredible influence it has on our lives.

It’s completely altered the way we digest information, communicate with others and exchange thoughts, feelings and ideas.

The link between mental health and social media is one which has been the focus of several studies, particularly in young people.

Social media can be polarising; there are, of course, lots of positive updates but those are interspersed with regular updates about the ugliness within society too.

Being Mindful Of Our Digital Boundaries

These days, many of us have mobile smartphones and multiple social media accounts. This means that we have access to a wealth of information at our fingertips but it also means that we’re contactable in more ways, and in more instant ways, than ever. The amount of ‘buzz’ we receive from the digital world can, at times, become overwhelming. It can exacerbate our anxiety and leave us feeling drained. Setting digital boundaries can help us to manage the way we interact with the digital world, which can ultimately help us to manage our mental health.

What Self-Soothing Means And 9 Ways To Do It

It might not be a concept we’re familiar with nor might we know what sorts of things might soothe us, but at times when we feel particularly anxious or distressed, self-soothing can be a useful part of our mental health toolkit.

Depression: Turning Down The Volume On External Noise

In this day and age, it can feel as though we have external noise, and information, coming at us from every which way. Sometimes it feels like our phones are forever pinging, our inboxes rarely reach zero, and we get a pile of paper through the door every day. We’re contactable in numerous ways, it can feel never-ending and overwhelming.

Panic Attacks: 6 Coping Techniques

Having a panic attack can feel like the most frightening thing you have ever experienced.  The thought of having one can affect your daily life and even stop you from doing ordinary things or going to certain places.

Explaining the feeling to people who have never suffered a panic attack can be difficult. From the outside you may look like you are doing just fine but in your head you feel like you are going to explode.


Whether upheaval is due to a positive change, or due to difficult circumstances, it can be overwhelming and unsettling. We may feel as though we’re not sure whether we’re coming or going and it can take a while for the dust to settle. Upheaval is particularly difficult when we’re experiencing a mental illness.


There are some days when it feels like life is ganging up on us. Whatever can go wrong, does. Every time we try to take a breath or get back on our feet, life hands us another blow. We find ourselves feeling lonely, frustrated, angry, tearful, rejected, hurt, ‘got at’, fragile, and utterly fed up. Sometimes we begin to wonder what the point is. Depression can jump on these thoughts and feelings and amplify them. Here are some kind words to provide some balance on these unkind days.


Many of us spend multiple hours a day in online spaces that we’ve created. We use them to work, stay in contact with people, and laugh at hilarious videos of squirrels.

Sometimes, the online world can be a positive space; it lifts us up. But sometimes it’s not-so-positive, and can drag us down. It’s up to us to make our online space a place that we enjoy. We’re largely in control of the things we see. Creating a space that helps rather than hinders our mental health, can have a big effect on our overall mood.


Our anxiety levels will come and go in waves (whether we’re diagnosed with an anxiety disorder or not). At times when our anxiety levels are high, grounding and breathing techniques can help to bring them back down to a manageable level. This can be particularly useful if we start to feel panicked, detached, or breathless. These techniques are also helpful for those of us who experience flashbacks, shutdowns, and/or dissociation.


Many of us worry about our health from time to time and most of us have probably internet-searched a symptom once or twice. But when we have health anxiety, our worries and anxieties around our health can have a significant impact on our life.

'There had been times when he knew, somewhere in him, that he would get used to it, whatever it was, because he had learnt that some hard things became softer after a very little while.' - Nick Hornby, About a Boy

Money Worries

Money fears are common right now. There’s a lot of uncertainty about the future and what kind of position we might found ourselves in the upcoming months.Unfortunately, lots of us will find our finances affected. Those working in the hospitality, entertainment, or travel industries are already seeing huge change. Many of us are now working from home. Some of us will need to take time off work to look after family members, or because we need to self-isolate. Small business may well struggle with reduced income, as will freelancers, and those on zero-hour contracts. Having children at home puts extra strain on the food budget, especially if we rely on free school meals. As much as we might like to, we can’t bury our heads in the sand.

Help is being made available though. The UK Government have a variety of schemes set up around work and financial support, as well as some help for businesses and self-employed people.

There’s lots of advice out there too. MoneySavingExpert regularly create guides and news articles surrounding financial support that we can receive during this time.

Whatever our situation, the key thing is to reach out for help. Banks have been instructed to be flexible with customers who are struggling to make payments. The Citizen’s Advice Bureau provides good information and advice, as do StepChange. There is no shame in struggling, and it’s not our fault. We aren’t alone in it – there is help and support available, it might just take a little bit of persistence to access it.


When we have depression, the likelihood that we’ll also experience money problems is high; we are four to six times more likely to have a debt crisis if we have a mental illness. Talking about money can feel embarrassing and if we’re struggling with our finances, we may feel ashamed. Added to the shame that we may already experience with having mental ill health, it’s a heavy burden to carry.

Self-Care On A Budget: 10 Things To Try

Self-care is incredibly important in helping manage and prevent depression.

However, as those of us who struggle with poor mental health are more likely to have financial problems – especially if we are unable to work –  there are often real limitations in the amount we can ‘budget’ to look after ourselves.

But while spa days and shopping sprees are undoubtedly expensive, there are many other acts of self-care that cost very little or are in fact free.

25 Money-Saving Hacks

Living with poor mental health can be expensive. Not only can it impact our ability to work, and, consequently, our income, but we might also have to pay for things like prescriptions, taxis (because we can’t cope with public transport), and pre-packaged food (because we don’t have the energy to cook). Money worries can negatively impact our mental health. While we might not be able to focus on having a pot of savings, there are still things we can do to save on our costs.

'We must accept finite disappointment, but we must never lose infinite hope.' - Martin Luther King

Keeping Busy And Connected

We’re all going to be spending a lot more time at home over the next few weeks and months. We might be worried about occupying ourselves. We might be worried about being lonely. The thought of an extended period of isolation with nothing to do, is enough to drag anyone’s mood downBuilding a consistent routine can feel comforting and give us a sense of control. It might be very different to the routine we’re used to, but we can adjust, and we can make it work for us. There are lots of different things we can do within our room, our house, and our outside space (if we have one). Having small goals and meaningful activities peppered throughout our days and weeks, can give us a focus, and stop us from feeling so anxious and untethered. 

In particular, it’s really important to remember that, although we might be physically cut off from the people and support systems that we usually spend time with, we aren’t alone. We can still connect with other people. In fact, there are all sorts of virtual groups springing up to bring people together. Not only that, there are lots of lovely people offering services for free – such as fitness videos, colouring sheets, and dance parties. We’ve put together an ever-growing list that you can find below.

Remember that, by staying at home, you are doing something amazing. You are protecting vulnerable people, and you are protecting the health service. You are part of a national, and international effort to make this pandemic as short as possible. You are helping to save lives.

Coronavirus: Resources, Ideas, and Groups to help us keep Busy And stay Connected

We’re all facing the possibility of being a bit bored over the next few weeks. In addition we might be worried about feeling lonely. Even when we’re physically isolated, we can still forge connections. There are all sorts of virtual groups springing up, in addition to various organisations offering free services.


Mental ill health is disruptive, it can turn our worlds upside down, leaving us feeling kerplunked. Quite often, we might find ourselves having to make adjustments to our lives, to make room for recovery. It can sound counter-intuitive but developing a daily routine can help us to feel more in control of everything, and help us to make room for all that’s important. Routine can aid our mental health. It can help us to cope with change, to form healthy habits, and to reduce our stress levels.


At Blurt, our entire team works remotely and flexibly. We always have – in fact, we’ve never actually met one another in person. With so many companies having to transition their workforce to a remote-working one, we thought we’d create a guide of the things we’ve learned over the years.


When we have depression, it can be difficult to know what to do with ourselves. Depression saps our energy and motivation to do things, and the financial issues that can arise from our condition make cost a factor too.

Finding depression-friendly pastimes, which take all of that into account, can be tricky.


We often talk about ‘being kind to ourselves’; but when depression has us in its grasp, it can feel hard to like ourselves enough to carry out basic self-cre, never mind to show ourselves kindness. It’s even harder to practice self-kindness when we can’t think where we could start or when it feels like an alien habit, so here are a few ideas to get us going.


We’re all juggling lots of balls and self-care is often the one we drop first. When we schedule self-care into our lives, it helps us to prioritise it.

'There is no power for change greater than a community discovering what it cares about.' – Margaret J. Wheatley


Parenting is often rewarding, inspiring and joyful, but, sometimes, let’s face it, it’s not. At times, it’s exhausting, frustrating, and impossible to know what to do for the best. It can also feel never-ending, from the moment you get up in the morning, your little one(s) need your attention, care and affection. On top of that, there are all the jobs: washing, cooking, cleaning, homework, driving around – the list goes on and on. One thing that can help us keep us going, and give us time that we need, is those precious hours where the kids are at school – or when we’re at work.

Enter Coronavirus.

Suddenly, many of us are working from home, and, now, our children are spending more time at home with us too. On the one hand, it’s amazing to be able to spend so much time with them. On the other hand, how on earth are we supposed to balance work and childcare? How are we supposed to keep them busy and entertained? How on earth are we going to home school them?

It’s important to be realistic.

As much as we’d like to, it’s going to be next to impossible to maintain are usual standard of work whilst home-schooling our children. It’s okay if this is the case. After all, there is a global pandemic happening – we can allow ourselves a bit of slack right now. We are doing the best that we can in these unprecedented circumstances.

Let’s prioritise self-care.

We’re all struggling at the moment. Our way of life has changed dramatically. Everything that was once routine and regular has suddenly been flipped on its head. It’s scary and it’s really unsettling. It’s important that we find ways to look after ourselves as parents and carers, and that we help our children look after themselves too. We’ve collected a number of resources below about self-care for parents and kids.

Of course, we do have to keep them busy – and, at times, take on the role of teacher too. There is so much content, information, and some amazing ideas being shared by wonderful people and organisations at the moment. We’ve gathered it all together in one place for you and popped it below. This list will be added to, as new resources are being shared all the time.

You really are doing well, even if it doesn’t feel like it. Even if your children are fighting, haven’t had a shower, and the house is a bit of mess – as long as they are loved and cared for, you are doing well. The list of resources and ideas that we’ve compiled is all about doing stuff together, but we also want you to know that it’s okay if you rely on some screen time every day to give you the time you need to do your work, or to look after yourself. You’ve got this.


Self-care is something that most of us naturally do in our lives to some extent. On top of that, many of us consciously make sure that we build extra self-care time into our days, too. We might want to explain self-care to our children and encourage them to build it into their lives as well. Explaining the concept of self-care to our children can be tricky, whether they be our own children, a more extended family member such as a niece, nephew, cousin or grandchild, or children we look after as a nanny, babysitter or childminder.


For those of us who look after children in some capacity, we’ve probably read a fair few articles and books over our time in the hope of raising them to be healthy, well-rounded individuals. The concept of ‘self-care‘ can be a tricky one to explain to little ones – it’s a broad topic, interchangeable as life changes and evolves. By gently guiding and encouraging our children to embrace different aspects of self-care, we can help them to build it in as part of their life from a young age, without having to explain exactly what ‘self-care’ is.


Most of us will have heard of the term ‘self-care‘ by now, but for many of us – especially parents – the notion of self-care can seem like a lovely idea in principle, yet a tad unrealistic and inaccessible. Slotting it into the chaos and unpredictability of our lives can feel impossible, especially when children are thrown into the mix.

What we need are practical, down-to-earth ideas for incorporating self-care into our busy, sticky-fingered, never-ending-pile-of-washing, can’t-even-go-to-the-toilet-in-peace lives.


Coping with depression is difficult, but when we have young children to look after, too, it can be incredibly tricky to make space for what we need when we have dependents who rely on us to have their needs met.


Being a parent and living with depression can feel impossible at times. Yes, being a parent is rewarding, but let’s not pretend it’s ever easy. There are little people depending on you for love, affection and attention. On top of that is the never-ending list of tasks to complete: clothes to wash, dry and iron, bath-time, food to buy, meals to prepare, the list goes on, and on, and on, and on.

Self-care becomes a battle of guilt, resistance and time. Your energy reserves are depleted. You feel as though you would need to sleep solidly for 5 years to catch up on that sleep deficit. You just want to hit the ‘pause’ button and catch a breath.


Suddenly having your children at home with you all the time will take some adjusting. It’s only natural to feel a bit overwhelmed and daunted to begin with – especially when it falls to you to be teacher, coach, activities co-ordinator and parent, all at once.

Try not to panic. There are hundreds of helpful resources, lesson plans, videos and ideas out there that can help.


Supporting our children through anxious times can tug at all of the heartstrings and flood our minds with worries such as ‘am I doing enough’s’. Though we often wish we could, we can’t wave a magic wand and ‘fix’ it for them. But we can support them to cope.

'There’s no way to be a perfect [parent] and a million ways to be a good one.' - Jill Churchill

Living In Close Quarters

For those of us who live with other people, spending extended periods of time with them in a relatively small space might feel a little daunting. Whether we live with our partner, friends, family, or people we barely know, we all need our own space from time to time, and respecting one another’s boundaries is always important. We might be living with someone, or a number of people, who are experiencing particularly high levels of anxiety, or who live with mental illness. Alternatively, we might find that we’re struggling, and we want to help our friends and family to understand what we’re going through, and how they might be able to help us.

Below, we’ve popped a number of resources that we think will help you with spending so much time with other people in close quarters.


When we have depression, it can be difficult to know what to do with ourselves. Depression saps our energy and motivation to do things, and the financial issues that can arise from our condition make cost a factor too.

Finding depression-friendly pastimes, which take all of that into account, can be tricky.


‘No’ is often one of our first words. As a toddler, it’s usually one of our favourite words. But as we get older many of us find that it becomes harder and harder to use our no. It can feel far easier for us just to say yes, even if it’s at the expense of our own needs, than it is to simply say ‘no’. We are allowed to say no when we mean no.


Mental ill-health can affect every aspect of our lives, each and every day that we’re unwell. It can be hard to explain to those who’ve never experienced it quite how it can seep into everything we try to do and make everyday things seem extraordinarily difficult. Often we become so used to managing our condition that we forget what it would be like to live without it. Sometimes it can be helpful for others to understand a little of what we’re going through. It can help us to feel better supported and less alone.


Living with depression is incredibly difficult; not just for those of us who are unwell, but for our loved ones too. There’s not one area of our lives that depression doesn’t touch.

When a loved one has depression, we feel the affects of the illness on our relationships, and we often feel helpless, confused and uncertain. When we have depression, and have a loved one who also has depression, it can feel impossible to navigate. Depression can affect different people in different ways. It’s tough on our psyche to both simultaneously need support, and to want to do all that we can to give it – especially as there’s a shared understanding of the illness.


We all have personal boundaries: physical, emotional and mental limits we establish that let others know they can treat us, how they can behave around us, and what they can expect from us.

The boundaries we adopt vary from person to person, depending on our values, beliefs and life experiences.  Ideally, our boundaries should work for our benefit; however, that’s often not the case. Many of us develop unhealthy (or ‘wonky’!) boundaries, and depression can make them worse.


Anxiety can be debilitating, and supporting a loved one who’s living with anxiety can be really difficult. There are times when you might feel really helpless – it can be difficult to know what to do and how to help.


Depression can cause us to feel increasingly irritable. This can lead to us snapping at people, which is often followed by a wave of guilt. We might not be able to explain our irritability or know what we can do to reduce our snappiness.


To our carers and Supporters, thank you for caring for us and supporting us. We know that it can sometimes take its toll. It can be hard for us to know how to thank you and mightn’t always say thank you enough.


Whether it be a paid role such as a teacher, nurse, therapist, or social worker, or we’re one of the 1 in 10 people in the UK who fulfil an unpaid carer role, many of us have responsibilities that involve caring for others. For a lot of us, our roles might give us a sense of fulfilment. Many of us will enjoy caring for others and find that it gives us a sense of purpose. For some, caring for others takes its toll. Whatever our ‘carer’ capacity might be, it can limit the amount of time and headspace we have available to look after ourselves.

'Let us forgive each other- only then will we live in peace.' - Leo Tolstoy


There might be times when we do need to reach out for some support. There’s no shame in needing some help; we all need a hand from time to time. Many GP surgeries and mental health services are working in different ways, or organising telephone appointments to replace face-to-face ones – but they are still available.

If you are an NHS or other key worker: thank you. We understand that you’re putting yourself at risk, and potentially isolating from your own families to help others. Thank you from the bottom of our hearts for your incredible work. There are organisations setting up schemes to offer you their support. Find them here.

There are lots wonderful organisations listed in the ‘get support‘ section of our website, and most are trying run services as norrmal. There may be a longer wait if you phone, or you may have to try them a couple of times – but they are there and they really really want to help you. Many of them also have online services that you can access.

In addition, there are online services that can help replace the face-to-face services that you’d usually use. The Help Hub are offering free 20-minute sessions for people who are struggling with isolation due the to coronavirus. BetterHelp offer online counselling with licensed practitioners. Headspace and Calm are apps that offer guided mindfulness and meditation sessions. In The Rooms and Smart Recovery offer online sobriety support groups and resources.

We’re not alone in this. There is always someone to talk to. Please do try to find some help if things are difficult, it can make all of the difference.


Depression is an insidious illness. At its very worst, it can take lives. Every year, more than 800,000 people of all ages and walks of life die by suicide. Up to 25 times as many people make suicide attempts, and countless more experience suicidal thoughts. Depression is very often a factor in these cases.

Depression: 18 Quotes To Comfort And Reassure

When we are living with depression, it can be hard to find the words to describe how we feel. But we can often find comfort in other people’s words. Sometimes quotes can say something that we’re struggling to find the words for. Sometimes they can be really comforting and feel almost like a hug.


Living too far away from friends to pop round for a cup of tea can be hard. It can be even harder when our friend is living with depression. At times you might feel really helpless because all you want to do is to wrap them up in a big hug, but you can’t. There still some are things that you can do to help a friend with depression, despite living far away.


If we’re feeling suicidal then telling someone can help. Unfortunately, talking about how we feel isn’t always very easy. Finding the words can be hard, particularly when we need to talk about something as difficult as suicide. We might also experience a lot of anxiety and fear around telling someone how we feel.


Dear You,

We know that life feels pointless right now. We understand how monotonous everything can become. What it’s like to feel totally and utterly worn down by trying to stay afloat. It can grind us down until we have no energy left at all. Until we begin to wonder what the point of it all really is.


When we’re trying to cope with the stresses and strains of life, there may be times when we turn to self-damaging behaviours. The use of these behaviours is often highly stigmatised and this stigma can be worsened by a lack of understanding.


Sadly, grief is something we will all face at some point in our lives. Grief can be caused by the death of someone we love, or by other circumstances such as losing a job, losing a pet, the deterioration of our health, moving house, or a relationship ending, the effects are very similar.

The added pressure of dealing with bereavement can seem too much to bear. We look at the way we cope with grief and give some tools to help.


Unfortunately there is no ‘catch all’ cure for depression, but there are a range of treatment options available to us. Different treatments will prove helpful to different people – depending on the nature of our depression, the severity of our illness, and also our personal circumstances.

In this post, we give a very brief introduction to the most common treatments available. All have their own pros and cons which we should research before embarking on a course of treatment; and of course, all decisions about treatment should be made in consultation with a medical professional.


Whether we’ve recently been diagnosed or have been living with it for many years; anxiety treatment options can be confusing.

Treatments are often described using words or acronyms that we’ve never come across before, so we don’t know what they mean. Perhaps we’ve in therapy for a while but want to know what else we could try. Maybe we think we’ve tried every anxiety treatment going, and we’re wondering where to turn next.

Different therapies work for different people. Sometimes we need to try several different things, or a combination of things, to find something that works for us. By understanding our options, we can feel empowered to ask for what we need.

'The Only Way Out Is Through' - Robert Frost

The Only Way Out Is Through

There are difficult times ahead, but we can, and we will get through this, together. We aren’t alone, even when we’re physically isolated.

Let’s reach out and make connections. Let’s look out for each other and be kind. Let’s choose to look for the good. Let’s share the uplifting news stories. Let’s keep on going.

Sending you so many good wishes. Keep safe.
The Blurt Team

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