Celebrating Carers Week
It’s Carers Week – the perfect time to show your support for carers and the valuable work they do! This is something we should always strive to do, but a dedicated week provides great opportunities to learn, listen and make impactful change in your community.
Like many Devon charities and trusts, here at Calvert Trust Exmoor, we know how important it is to give recognition to the vital role of a carer – something that is too often taken for granted. So, what does Carers Week involve, and how can you celebrate it?
What is Carers Week?
Every year, the Carers Week campaign aims to highlight and uplift the work done by carers across the country. The 2021 campaign takes place this week, between Monday 7th and Sunday 13th of June.
As a result of the pandemic, more people have been taking on care roles, and gaining additional support has become more challenging. So, it is now more important than ever that we prop up the often unheard voices of carers. This year, the campaign focuses specifically on unpaid carers, making them more visible and helping them feel more valuable.
Every year, individuals and organisations come together to provide support, run activities and raise awareness for this worthy cause.
Why Should We Celebrate Carers?
According to carersweek.org, 6.5 million people in the UK are classified as carers. The responsibilities of a carer are varied; whether this means caring for an older family member or supporting someone with a mental or physical disability.
It is often a demanding role, fraught with challenges – celebrating carers is all about recognising these challenges and putting systems in place to facilitate the necessary support.
Being a carer is incredibly rewarding, but it is not without its difficulties. Prioritising education and helping people understand what constitutes being a carer and their contributions to individuals and communities is one of the ways we can show our support and help change things for the better.
How Can You Celebrate Carers Week?
To celebrate this week, you can head over to the Carers Week website and find out what kind of events are taking place near you. You’ll find plenty of events and activities to get involved with. Some of the many great events hosted by individuals, groups and organisations include:
- Virtual or socially distanced meetings and get-togethers centred around celebration and support.
- Sessions to raise awareness and provide education.
- Wellbeing events highlighting the possibilities of meditation and yoga when de-stressing.
- Resources and professional advice, whether it be financial, emotional or anything else.
Remember to search the Carers Week activity map to find events near you. You can also make a pledge of support, outlining what you are going to do or continue doing to further the cause and help give carers more visibility.
If you’re celebrating Carers Week, be sure to let us know what kind of events you get involved with or tell us how you’re showing your support via our Facebook page!
Nick, a 68-year-old stroke survivor, has pedalled 100 miles in less than a month to raise £370 for Calvert Trust Exmoor. This is the second year in a row that Nick has cycled for us after he raised £280 in 2020.
A stroke in 2009 changed Nick’s busy life forever, but he wanted to continue his love of cycling.
However, Nick felt lop-sided with limited mobility and describes his mental state as being “like a jigsaw has dropped and you need to find the scatted pictures.” Therefore he could not use a regular two-wheeled bike.
Nick was introduced to accessible cycling at Calvert Trust Exmoor in 2015 when he visited with his wife to help with his ongoing stroke recovery. He enjoyed several activities but using an adaptive bike was his highlight. He told us…
“I resolved to ‘Never Give Up’, the motto that still keeps me pedalling to this day! My first experience of what would go on to be my passion, recumbent cycling, was at Calvert Trust Exmoor.
“Finally, I could safely get the adrenaline pumping by hooning around at hair-raising speeds. I came straight home and bought my own recumbent trike and haven’t stopped since.”
After Calvert Trust Exmoor temporarily closed due to Covid-19 in 2020, Nick was keen to get involved with fundraising and wanted to raise money to ensure the charity could continue its work in the future. “Crucial funds were needed to cover essential and unavoidable costs like caring for the equipment, the horses and maintaining the fabric of the centre,” said Nick.
Then, when our 25th Birthday Fundraising Appeal was launched this year, he wanted to get involved once again to raise what he could.
Calvert Trust Exmoor wishes to thank Nick for his efforts, fundraising £650 in less than two years. His continued strength and determination to keep going and keep improving himself is amazing, he should be very proud. It’s been great to have him on board, raising crucial funds during the pandemic. We wish Nick all the best for the future and whatever he decides to do next.
5 Benefits of Introducing Bushcraft Activities to Disabled Children
Activities that allow children to connect with nature can offer an abundance of learning experiences, opening the door to new skills and ways of looking at the world.
Making these kinds of activities accessible to disabled children is at the heart of what we do at Calvert Trust Exmoor. Our range of disability adventure activities provides exciting experiences for children of all abilities, helping them discover new possibilities.
Bushcraft specifically can be incredibly beneficial for a number of reasons – we talk through some of the most significant ones.
What is Bushcraft?
Bushcraft simply refers to relevant skills and knowledge relating to the outdoors and navigating the natural world.
Our bushcraft activity sessions include things like fire lighting and cooking, campfire storytelling, woodland crafts and shelter building.
Enjoying the outdoors in a safe and supportive environment can provide brilliant opportunities for every individual.
Nature’s Beneficial Impact on Wellbeing
Just taking in the natural world and dedicating time to enjoy it can be incredibly beneficial for people of any age.
It is important to take a step back from the modern, digital world, especially for children who are still developing and changing. Nature has a soothing quality that can help boost mood and reduce feelings of stress and anxiety.
Spending time in green spaces is vital for all individual’s mental health and wellbeing, so it is vital that we make this accessible to everyone!
Feeding the Spirit of Adventure
Many children with disabilities can have trouble accessing countryside spaces, but we aim to support everyone and cultivate the ‘I can do it’ spirit in all of our guests – we are always interested in showing that there should be no restrictions when it comes to enjoying and learning about nature.
Bushcraft activities help promote a sense of adventure and discovery. These feelings help children find new connections and encourage them to get excited about learning all manner of things.
Toasting marshmallows on an open fire is certainly a delicious adventure that anyone can enjoy!
Providing a New Perspective
Entering the natural world and interacting with it in different ways can be transformative.
Learning new skills in a new space can help children open up as they gain a fresh perspective on the world around them, themselves and others also taking part in the activities.
Bushcraft activities can teach children about science, safety, self-reliance and help inspire a broader understanding of their place in the natural world.
New Sensory Experiences
Doing bushcraft activities deep in nature provides an expansive sensory experience.
With the rustling wind and birds in the trees, there are countless sounds to discover, along with the exciting sights of crackling fires and creepy crawlies.
Children can also engage their senses of smell and taste with campfire snacks after crafting sessions, where they can get to grips with natural materials and the engaging textures of the forest.
Any kind of residential trip that’s full of exciting activities is bound to include a social aspect. There are lots of opportunities for children to make friends as they participate in group activities and explore together.
Working with others is a crucial life skill that can be taught through a range of bushcraft activities as children learn to collaborate and work together.
Here at Calvert Trust Exmoor, we offer a range of activities for both children and adults. To find out more about our accessible breaks, get in touch by calling 01598 763221 or emailing firstname.lastname@example.org.
What Support is There for Mental Health?
Looking after your mental health is essential for your wellbeing and general happiness. This, however, is often easier said than done! Understanding when you need a bit of support is a significant step in the right direction.
For those that struggle with their mental health, there are a plethora of great resources that aim to help you through a range of situations.
Our work as a dedicated Devon charity and trust makes us keenly aware of how important and beneficial it is to have access to a range of mental health organisations that listen to you no matter what.
Below, we discuss how you can seek support and what kind of resources are available to those that need it.
Seeking Support When You Need it
Seeking support is an important first step that often feels like a big hurdle to overcome.
It’s common to be unsure about reaching out when dealing with mental health challenges but accessing the resources that are right for you can help you feel empowered about making positive changes in your life and solidify that you don’t have to feel alone.
The mental health organisation Mind state that you may want to consider seeking help if you:
- Find that you are worrying more than normal.
- Feel that you are enjoying your life less.
- Experience thoughts or feelings that are difficult to cope with and have an unwelcome impact on your day-to-day life.
- Feel you want to access further support or treatment.
Even if you are not sure whether you are experiencing a specific mental health problem, you can and should always find resources to support you, whether this means talking to a mental health professional, accessing resources from a dedicated organisation or reaching out to a friend.
Talking to Others
It may sound like a generic piece of advice, but talking to others and opening up can be of genuine value when you feel like you’re struggling.
Reaching out to people you can trust and are close to can help when you’re discussing your initial options and deciding how to move forward.
If you feel you cannot talk to a friend or family member, there are many organisations out there that will listen to you and guide you to further resources.
Mental Health Charity Helplines and Organisations
In the past few years, we have seen a concerted effort to destigmatise talking about mental health and those that struggle with it. Thanks to the work of vital organisations and the individuals behind them, people who require support, whether they need an empathetic ear or are in crisis, have plenty of places to turn to.
The NHS provides a useful A-Z list of charities, organisations, helplines and support groups, covering a range of specialities and advice.
Below, you can find a more detailed look at some of these brilliant resources.
Mind provides information and support, aiming to empower those that are experiencing mental health problems while championing understanding and the improvement of mental health services.
You can access their helpline by calling 0300 123 3393 or emailing email@example.com.
Find out more about what they do and how they can help on the Mind website.
For immediate emotional support, the Samaritans helpline provides someone to listen to those that need to talk.
No matter how big or small your problems feel, you can call their helpline 24 hours a day at 116 123 or get in touch with someone via firstname.lastname@example.org.
This organisation works to transform the lives of those affected by mental illness and change the way mental health struggles are viewed.
You can call their advice line on 0300 5000 927 or email email@example.com.
Again, the Rethink website is full of expert advice, information and further resources to support anyone affected by mental health problems.
Carers can, of course, reach out to any of the previously mentioned charities, but Carers Trust is another resource dedicated specifically to supporting carers health and wellbeing.
Find out more on the Carers Trust website.
Turning to Your GP
If you would like to talk to someone in person, your GP can be your first port of call when seeking formal help. Some mental health services may require a referral, which a GP can take care of.
If you’re struggling with more serious mental help problems, a GP can help by:
- Making a diagnosis.
- Offering advice on treatment like therapy or medication.
- Referring you to a psychiatrist or mental health specialist.
- Recommending other support options you could benefit from.
Treating ourselves kindly and embracing even the smallest victories is vital when improving our mental health and seeking the right kind of support. If you are struggling, take a look at the resources we have mentioned here or speak to a healthcare professional for tailored advice – you are never alone in your challenges.
Here at Calvert Trust Exmoor, we are dedicated to supporting individuals of all abilities on our accessible activity breaks. We provide a fun and supportive environment to help our guests build confidence, gain independence and discover new experiences.
If you’d like to support the work we do, find out how you can get involved or make a donation!
How to Make the Most of Your Adventure Holiday
Adventure holidays that are packed with activities and fun experiences can feel like a whirlwind. Amidst all the excitement, there are various things you can do to make the most of your break and have the best time possible.
Here at Calvert Trust Exmoor, our activity holidays for disabled people provide lots of opportunities to learn new things and create some wonderful memories! We share our top tips for embracing your time spent on an adventure holiday and making the most of all the new experiences.
Before any kind of holiday or adventure away from home, you’ll want to make sure you’re prepared for everything to come.
Make sure you think about what you’ll need to pack and how much. You’ll need to consider the best kinds of clothes for adventuring and be prepared for whatever the weather throws at you with both waterproofs and suncream.
It can also help to find out what to expect from the activities you’ll be doing and where you’ll be staying. Knowing what to expect before arriving can reduce any nerves, helping to grow feelings of excitement and anticipation instead!
Don’t Be Afraid to Try New Things
Going on an adventure is all about getting out of your comfort zone and finding new things you didn’t know you could do or enjoy before.
At Calvert Trust Exmoor, we offer a wide range of accessible activities that will probably be totally new to you and our other guests. Having some anxiety before trying something like abseiling or canoeing is normal, but overcoming fears can be a great motivating force, helping to boost your overall experience.
Make Friends and Embrace the Social Aspect
Embarking on an adventure holiday where lots of other guests are also taking part in the activities can be an excellent opportunity for making friends and building up some social confidence.
Try to have fun with the others who are trying out the activities – you’re sharing these unique experiences together, and the friends you make and memories you share can end up being one of the most memorable parts of the holiday!
To make the most of this social aspect of an adventure break, check out our blog below:
Enjoy the Local Scenery!
When on holiday, you are also given the opportunity to enjoy the local scenery and escape to locations different from everyday life. Adventure breaks are great for celebrating the outdoors and taking in all that nature has to offer.
At Calvert Trust Exmoor, we are lucky enough to be situated in a stunning location, surrounded by countryside views on the edge of Exmoor’s National Park – there are plenty of chances to enjoy the local scenery here!
Ultimately, making the most of an activity break comes down to letting yourself be present, having fun and enjoying your adventure!
To find out more about the Calvert Experience and the exciting opportunities offered by our accessible holidays, you can get in touch by calling 01598 763221 or emailing us at firstname.lastname@example.org.
Kathleen raises £327 by entering Devon ultramarathon
Kathleen, from South Molton, took part in the 117 mile non-stop Devon Coast to Coast Ultramarathon on the 15th and 16th of May 2021 and has so far raised more than £327 for Calvert Trust Exmoor.
Kathleen joined the other runners on the start line at 6 am on Saturday in Wembury on the South Devon coast. From there, the aim was to run across Devon through the night, hoping to finish Sunday evening at Lynmouth.
Sadly Kathleen could not finish and had to stop, but she is still pleased to have covered 68 miles non-stop in 23 hours and to have raised money for a charity close to her heart.
She told us: “It is my passion to be out on the moors and the coastal paths in Devon. I love that Calvert Trust aims to make Exmoor accessible to everyone, and if I can do something to help others access this incredible outdoor area that we live in, then I’m only too happy to do so.”
Before the event, Kathleen said: “It seemed fitting to dedicate this particular challenge to raising money for Calvert Trust Exmoor, as I will be running across both National Parks in Devon, and Calvert Trust was set up to make the National Parks accessible for everyone.”
Afterwards, she added: “Whilst I’m disappointed to not finish the ultramarathon, I’m proud to have covered the miles I did in very difficult circumstances. There were some highlights, including meeting a friendly farmer at midnight who gave me some money for Calvert Trust Exmoor. But then tiredness took over and the hallucinations began, causing me to pull out.
“I’ve not been put off doing ultramarathon events though and will be tackling the Climb South West Jurassic Coast 100km ultramarathon in June, again raising funds for Calvert Trust Exmoor.”
Everyone at Calvert Trust Exmoor thanks Kathy for smashing her fundraising target of £250 and we look forward to hearing all about her next challenge. Well done Kathleen!
25th Birthday Appeal
The money raised has gone towards Calvert Trust Exmoor’s 25th Birthday Appeal to fundraise £250,000 in 2021, encouraging everyone, regardless of disabilities, and current circumstances, to do something active whilst raising money.
5 Facts About Exmoor
Here at Calvert Trust Exmoor, we’re lucky enough to be surrounded by stretches of Exmoor’s stunning landscape. Our accessible site is set amongst beautiful rolling hills, putting you in a prime position to enjoy peaceful views spanning across moorland, water and woods.
As a local charity in Devon, we love to make the most of our surroundings – Exmoor National Park is a renowned area of natural beauty and makes an excellent location for exciting adventure breaks with lots of outdoor activities!
Here, we share some of our favourite Exmoor facts to help you get to know the place a little better.
Exmoor is Home to Unique Plants
Exmoor is teeming with flora and fauna, making it a great place to visit for those that love wildlife and celebrating the natural world. In fact, Exmoor is home to unique plants that don’t grow anywhere else.
These Exmoor-exclusive plants include various species of the whitebeam tree. The National Park is also home to a plethora of various nationally rare plants, including lichens which have only been found on one specific Exmoor tree!
There are Herds of Roaming Ponies
When visiting Exmoor, you’ll see many awe-inspiring sights – if you’re lucky, one of these sights will be a herd of roaming Exmoor ponies!
These native ponies are free to roam the moors, with twenty different herds grazing across various commons. There is nothing more exciting than crossing paths with these lovely creatures during a walk or drive through the moors.
Exmoor Boasts England’s Highest Cliffs
The first thing you think about when considering Exmoor is probably the expansive moorland, but Exmoor is also home to the highest coastline on the British mainland.
The highest cliff named Great Hangman has a spectacular 800ft cliff face looming over the roaring waves below.
As well as having the highest cliffs, Exmoor can also claim one of the most isolated stretches of coastline as the cliff’s extreme heights make the shoreline extremely remote.
Exmoor has Inspired Generations of Writers
Countless writers and poets have been inspired by the stunning views and natural beauty found at Exmoor.
Early Romantic poets William Wordsworth and Samuel Taylor Coleridge are among just some of the most notable examples. The origins of their seminal work ‘Lyrical Ballads’, which transformed 18th century English poetry, has often been attributed to their shared love of Exmoor’s coastal walks.
Calvert Trust Exmoor itself has a connection to Wordsworth too as our name ‘Calvert’ comes from his friend Raisley Calvert, who he dedicated a poem to upon his death.
There are Rumours of a Mysterious Exmoor Beast
With such a rugged and isolated landscape, it comes as no surprise that Exmoor has birthed a couple of mysteries. One of the biggest mysteries to come out of the moors is the popular tale of the supposed ‘Beast of Exmoor’.
Eyewitnesses have described seeing a large, black cat-like creature roaming various locations, with the first sighting being reported in the 1970s.
Since then, there have been numerous alleged sightings of the Beast despite no real concrete evidence that big cats are roaming the wilds of Exmoor!
Exmoor has countless wonders just waiting to be explored! Why not get a taste of what it has to offer by visiting us at Calvert Trust Exmoor? Exmoor is the perfect backdrop for our exciting and inclusive adventure activities.
The rest of North Devon is full of some great sights and attractions too – you can discover more in our blog below!
To find out more about our site and the kinds of activities we offer, you can get in touch by calling 01598 763221 or emailing email@example.com.
How an Adventure Break can Help You Set Goals
Embarking on new challenges through disability adventure activities can be a great way to help you set and achieve your goals.
Whether your goals are oriented around overcoming fears or focus on pushing yourself to try something new, getting involved in exciting adventure activities can help anyone reach their full potential.
When surrounded by support and encouragement, new accomplishments can be achieved in no time!
The Benefits of Setting Goals
Setting clear goals is one of the best ways to help you make positive changes in your life. It helps you look to the future and make plans about what you want to improve or overcome.
Thinking about your goals, whether they are long or short term, also gives you an opportunity to reflect on yourself, thinking about your feelings and aspirations. It will prompt you to really think about what you want to do and how you can make it happen.
Here at Calvert Trust Exmoor, we’re dedicated to supporting our guests as they work towards their goals on their adventure break. With unique, fully accessible experiences, we are always striving to help everyone achieve their full potential!
Getting Out of Your Comfort Zone
A goal is something you have to work towards. It will likely be a challenge, but the sense of the achievement you will gain when you reach it will be more than worth it!
When taking part in an adventure activity, you might find yourself leaving your comfort zone a little bit. This can be nerve-wracking, but it’s also a good thing!
It will allow you to work towards any goal, big or small, and prompt you to gain new experiences that you might not have had if you hadn’t pushed yourself slightly.
This point goes hand-in-hand with the idea of getting out of your comfort zone.
One of the biggest obstacles to overcome when setting goals is the fear that comes with thinking you can’t achieve your goals or when you are too nervous to try.
An adventure break can really help when it comes to building general confidence and showing you you’re capable of much more than you thought possible!
Our friendly team at Calvert Trust will support you when building your confidence as you participate in a range of exciting outdoor activities.
Learning Something New
When you try a new activity, there’s always something to be learnt from it. An adventure break is full of great, new experiences that might help you think about what kind of future goals you want to set or what you want to try next time.
When you do something you’ve never done before, you’ll learn things about yourself and the others around you, giving you a fresh perspective!
If you want to find out more about our adventure breaks and the exciting experiences we offer, please get in touch today. You can speak to one of our team members by calling 01598 763221 or emailing firstname.lastname@example.org.
How to Promote Disability Awareness
Roughly 13.9 million people in the UK are disabled. Overall, it can feel like society has some work to do in providing an inclusive environment for disability.
Here at Calvert Trust Exmoor, supporting equality for all is something at the heart of what we do as providers of holidays for people with disabilities. In this article, we share some ideas on how to spread and encourage disability awareness! Our list is certainly not exhaustive; there are many other things you can do too, but we hope to inspire and motivate those who may not know where to begin.
Promoting disability awareness is essential in improving equal opportunities for disabled people. It creates a more accurate representation of the reality of living with a disability compared to how it is commonly perceived. For many, it is believed that disability itself is the sole reason why someone faces barriers in their life.
However, it is not a disability that hinders a person but a discriminatory environment that doesn’t accommodate diversity.
With more awareness, comes the opportunity for a more accessible and equal world. This would transform the day to day lives of disabled people by improving things that many non-disabled people may take for granted, such as access to buildings.
However, the biggest hurdle would also be overcome; the general assumption that disabled people are unable to do certain things. This can include the belief that a disabled person is unable to:
- Live independently
- Have children
- Be employed
These types of assumptions need to be addressed and changed.
The first step is to learn about it thoroughly. To do this well, you need to understand the impact that a prejudiced society can have on people with disabilities, understand how many people it affects and how you can support changing it. There are many organisations out there to help inform people about this and why it is crucial.
If you are hoping to spread awareness on a large scale, such as through a social media campaign, it is integral to know the facts and present them properly.
Lead By Example
One of the most significant things you can do is to role model the correct behaviour.
If you witness anything that undermines a disabled person, it is important to speak up. Ensure that everyone interacts with respect and genuine support, especially in public situations where others may copy your behaviour.
Another vital thing to do is not act out of pity, but instead strive for equality. Make sure to read up on blogs and newsletters by relevant organisations to ensure you are staying updated with the latest information.
One important thing you can do is donate to charities and organisations that support disability awareness; they will already organise events and campaigns to spread greater awareness. However, extra finance can help to develop their hard work even further.
It may not seem like it, but signing petitions for things that you care about can make a huge difference. If there are petitions that you feel can change the lives of disabled people, whether national or local, you should support the cause that is close to your heart and your beliefs.
Follow Social Media Groups
Social media is a great way to stay up to date with key information that interests you, so make sure to follow those groups and organisations that promote disability awareness! You can share what you learn on your own social media channel if you want to spread the news even further than your phone!
We have only touched on a few ways to promote disability awareness. If you have any further advice, why not share it on our Facebook or Twitter pages? To discover more about acceptable disability terminology, take a look at our blog below!
We know that trying a new activity for the first time can be daunting, even when you’re excited at the same time. That’s why we’ve created a new series here on our blog to take you through what to expect from each of our adventure activities.
As a dedicated provider of accessible holidays in Devon, we offer a range of activities, supporting everyone to reach their full potential and discover new experiences! Below, we run through what you can expect from our climbing activities to help settle any nerves by showing you exactly what it’s all about.
Climbing Experiences at Calvert Trust
Here at Calvert Trust Exmoor, we have both outdoor and indoor climbing walls, meaning you will be able to try the activity, whatever the weather.
We offer climbing to individuals, families and larger groups, giving everyone the opportunity to make their way up the climbing walls.
Our fully qualified and specially trained instructors will guide you through everything and answer all your questions, making sure you feel safe, comfortable and confident as you strive to reach new heights!
Climbing Activities Adapted to Individuals
All of our activities are inclusive and accessible – climbing is no different and can be adapted for all disabilities. Guests who use wheelchairs or have limited strength are supported by harnesses and hoisted out of their chair to the top of the climbing wall. Individuals with limited movement can also touch and climb the wall while supported by their friends, family or other group members as they help to hoist them up and down.
Teamwork and communal spirit are big parts of all of our activities – particularly here where climbers help each other out, participate together and cheer each other on!
Building Confidence Through Climbing
Climbing is a wonderful activity that can build confidence, boost self-esteem and help conquer fears. The activity can also be beneficial in helping to develop motor skills and coordination.
Although some may find the thought of climbing to be a daunting one, the sense of achievement you get once you’ve completed the climb will help you build up your confidence.
We’re all about motivating our guests to adopt that ‘I CAN do it’ spirit, helping them to see what they’re capable of in a fun and supportive environment!
Tips For First Time Climbers
For first time climbers, we give our top tips on getting the most out of this exciting experience.
- It’s okay to feel anxious. Embracing a new challenge can always be a little nerve-wracking, but you can also try to find the excitement in that fear.
- Remember you’re not alone. It’s likely that others in your group will have never had experience with a climbing wall either, so don’t worry about not being a climbing expert – it’s all part of the adventure!
- Remember you’re completely supported and safely clipped in. Our instructors will take you through everything, making sure you are confident with all the equipment and how you’ll climb.
- Take things slowly. Climbing isn’t a race, so if you want to make your way slowly up the wall, that’s fine.
When it comes down to it, climbing is a lot of fun and can be beneficial for a variety of reasons, so why not think about giving it a go?
If you have any questions about our accessible activity breaks here at Calvert Trust Exmoor or would like to find out more about a particular activity, don’t hesitate to get in touch by calling 01598 763221 or emailing email@example.com.