'I feel wobbly all the time': Vick Hope on reframing what scares you and being kind to your mind
If you've tuned in to her radio shows, watched her on TV or followed her on social media, you may be surprised to learn that Vick Hope gets the 'Sunday scaries' – that niggling anxiety about the week ahead – just like the rest of us. But the presenter, 33, insists that despite appearing to be at ease in front of a mic, the work nerves do strike from time to time – and not least as the weekend draws to a close.
Her confidence toolkit? Making time for what she can control: instilling a healthy, nourishing routine for a calmer mind. 'I've learned that there are so many small things we can do that make a huge difference to our mental wellbeing,' she tells WH on a rather crisp autumnal day when – despite the emergence of cosy jumpers and pumpkin spice lattes – the seasonal weather can make it harder to feel positive.
The BBC Radio 1 star points to new research by Better Health – Every Mind Matters, which has revealed that seven in ten Britons regularly experience worries about the week ahead on a Sunday night, with a peak at 5.15pm. She insists that there are steps you can take to ease those weekend fears.
From her clever wake-up hack to mood-boosting workouts and cultivating a relaxing home environment (featuring all the plants), here's how she is kind to her mind...
Vick Hope on starting her day off right
First, she counteracts darker mornings with a smart piece of wellness tech. 'The sunshine is such a mood booster for me, so I really notice when the weather turns,' explains Vick. 'For this reason, I have a Lumie lamp, instead of an alarm clock, that gradually lights up - it helps me feel more energetic and happier when I wake up.'
Vick takes steps to top up her vitamin D during other parts of her day too. 'I make time to get outside,' she notes. 'Because, working in dark studios without windows, I can easily not see daylight for hours.' This might be by walking to work or eating lunch outside.
Vick Hope on building a feel-good routine
Talking of work, Vick's schedule can be unpredictable. 'It is so erratic - which is amazing as I'm someone who loves variety and constant stimulation,' she notes. 'But it does mean I don't have a huge amount of routine or stability.'
As such, one constant she has created is movement. 'I love going for a run in nature or doing classes - whether that's Pilates it dance,' says the former Strictly contestant. 'Anything where I'm in a group situation - because being around others uplifts me and brings out my competitive side.'
'It's so easy at this time of year, when it gets colder and darker, to hibernate and skip the gym - but the feel-good endorphins exercise brings have such a positive impact on mental health. I don't train to get in shape or lose weight, but for my mind.'
Then, in the evening, Vick has built in small steps to help herself wind down. ''I'll make my home feel like a sanctuary - buying flowers and lighting candles - to help me relax,' she explains. 'I am also dedicated to my skincare routine – which is a double cleanse, along with hyaluronic acid and vitamin C serums. Sometimes I'll exfoliate or put on a face mask.'
Too switched on to nod off? She's got the perfect solution. 'While I like to chat to friends or family in the evening, I also try to not be on my devices in the hour before bed,' she explains. 'I try to tuck into a good book rather than scrolling, and do breathing exercises or some meditation to be more present.'
Vick Hope on feeling confident at work
'I feel wobbly about work all the time, just like everyone,' insists Hope. 'Because we don't always talk about it, it's easy to think that everyone has it all sorted - but really no one has and we're all just muddling through and working it out as we go along.'
In fact, despite a decade in the business, work nerves are something she still frequently experiences. 'Because I'm always doing a new job or a new show or a new project, I'm always diving into the unknown, she explains. 'Every time I do that I always ask myself: "why do you do this? Because it scares you?!" But then I realise, I do it because it scares me.
'I get exhilaration and stimulation out of things that I haven't done before. Taking risks and jumping into the abyss sometimes can be exciting. So I have to reframe what that fear is, remind myself to breathe and remember why I'm doing this. When I first did Radio 1's Life Hacks I remember being so nervous - but it was because it was a show I had grown up listening to. I cared.'
Vick Hope on the importance of pleasure
However, while the broadcaster tries to be firm with herself when sticking to a healthy routine, she also believes in self-compassion. 'I can be guilty of not getting enough sleep, forgetting to exercise or failing to eat well,' she admits. 'But it's important that we practice kindness and don't beat ourselves up about things - we're humans and shouldn't be depriving ourselves of what makes us feel good.
This includes cooking. 'It is a great way to wind down - I love whipping up some of the Nigerian dishes my mum taught me to make over Zoom in the pandemic, like jollof rice and pepper soup,' continues Vick. 'They're great for batch cooking and freezing - I'm often guilty of grabbing a sandwich on the go, but these meals are so delicious and nutritious.'
While they're simmering on the hob, she will bask in another favourite pastime: looking after her plant babies. 'There's something about growing something from small to big that just makes me feel so fulfilled and alive,' she says of how she feels when watering them. 'It sparks gratitude, which is one of my favourite sensations.'
Vick, we're totally with you!
Vick Hope, along with other well-known faces and leading psychologist Kimberley Wilson, is backing a new campaign in support of Better Health - Every Mind Matters calling on the nation to tackle the ‘Sunday Scaries’ a term used to define the feeling of anticipatory anxiety for the week ahead.
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