This year Mental Health Awareness Week 10 – 16 May uses the theme of nature to support our wellbeing.
Since emotional wellbeing plays a significant role in positive mental health, we have to feelbetter in order to have positive mental health and for that we need to change our physiology. Here are my top 5 tips for feeling better.
1. Shake It Off Firstly we need to move. Even if you can’t get outside in the open air you can open all the windows to change the air in your space and disperse any heavy negative energy. Do that now!
Next stand with your feet hip width apart and bounce up and down on your heels, now begin to shake your fingers, hands, arms, shoulders and hips. This is one of the quickest ways to disperse stress. Keep shaking and bouncing for a minimum of 2 minutes, this will change your physiology and emotional and psychological state.
2. Keep your feet hip width apart. Raise your arms palms up to meet each other and back down 5 times then arms out in front of you and up beside your ears and down beside you again. These two movements involve your cardiovascular and respiratory systems thus changing your physiology.
STAYING ALIVE
3. Add music to the above two movements, loud strong beats if you’re prone to depression and slower calming sounds if you’re prone to anxiety. Or better still, dance like no one’s watching to your favourite song.
4. Surround yourself with Blue and Green… in this instance I’m referring to nature. Do your best to get out to your nearest coastline and walk beside the sea whatever the weather. Alternatively immerse yourself in the green of a park, woodland or nearest countryside walk. Spend at least an hour and make sure you take some time to look up, this will without a doubt, leave you feeling calmer and more grounded.
5. Finally sit in garden, park or woodland and soften your gaze as you gently focus on a flower, tree or the general landscape. Aim to stop your eyes from grasping and looking intensely at the scene, instead allow your eyes to softly ‘absorb’ your surroundings. From time to time in this mindfulness exercise be aware of your inhalation and exhalation.
I hope you find this helpful and of course you wont know unless you try! To make it easer I’ve added a short audio clip to help. Listen below:
Are you having trouble getting to sleep? You're not alone according to research a whopping 36% of UK adults struggle to get to sleep at least on a weekly basis. Almost 1 in 5 have trouble falling asleep every single night. Nearly half of the UK have trouble falling asleep at least once a month.
Restless Sleep
Make a note of my best sleep tips:
1. STOP STIMULATING YOURSELF!
One hour before bed STOP drinking, especially alcohol and anything with caffeine in.
STOP scrolling, watching TV, working on devices, and listening to the radio or podcasts. Even reading is a No No if you want to get to sleep and stay asleep.
2. START BEING SMART
This is what to do with that hour. Once or twice a week oil up! Especially if your skin is dry. Massage, using warm sesame oil. Cover your entire body gently massage your face, your ears, up your nose and in between your toes! Allow the oil to soak in for 20 minutes, then have a warm bath or shower you will sleep so well.
Prepare: Get things ready for the next day during this hour. If there are things you feel you have to do, make a note of them before you go to sleep and decide to do them first thing in the morning.
Head trash? If you’re plagued with thoughts this is the best time for you to journal. Scribble it all down to empty out your mind.
Still awake? If you’re still obsessed with thoughts, sit upright, close your eyes and gently hum… feel the vibration on your lips as you exhale the hum - do this for 10 minutes it will help your mind to quieten and sleep to come.
Still can't sleep? Why not? Write down the following sentence and then the next 50 things that come to mind. " I can't sleep because..." Let's face it, you're the expert on you and somewhere you know what the problem is - unearth it and deal with it!
3. AND DO THIS...
Are your feet cold at night? Massage warm sesame oil into your feet and put socks on - you'll sleep like a baby!
Sleep Like A Baby
Meditate for 15 minutes. Sit upright ideally on a hardback chair. Close your eyes. Bring your awareness gently to your nostrils and follow each in breath, pause, exhalation and the following pause... rinse and repeat.
Don't go to bed hungry or full, both get in the way of a good night's sleep. Exercise a little discipline and aim to stop eating and drinking after 7.00pm. Plan to eat aa more substantial lunch.
If you’ve missed out on sleep - Don’t nap, go to bed a bit earlier instead.
Set your alarm for no later than 7am. Don't play the alarm game... you're an adult! Get up and get on.
This is by far the best tip, go for a brisk 30 minute walk within two hours of waking up.
Download my Sleep Well Nowprogramme and bundle for minimum effort.
The problem of poor sleep won't improve unless you do something different. These tips will help you to reset your sleep pattern and cultivate healthier night-time routines.
Going back to work after lockdown will have it’s challenges for sure. Because there’s a tendency in life to cling to the familiar, to feel safe and secure, change can feel threatening. Are there steps we can take to feel more in control and stress free after lockdown?
Read on for some suggestions on how to make your re-integration as stress free and smooth as possible.
Indeed let’s also remember, that whilst the more extrovert among us may be excited at the prospect of returning to work and re-engaging with an audience, other’s may well dread the return to work for that very reason! Just the act of interacting with gregarious
Stress-free and ready to go!
colleagues can be draining, anxiety provoking and far from stress-free for those with more introvert tendencies.
Rather than worrying about what might happen, aim instead, to discover how to ring fence yourself and reduce the risk to your mental health and emotional wellbeing.
Write a personal risk assessment and find stress-free solutions for your particular situation. Have a look at some of my suggestions below
You may wonder, can there be certainty in such uncertain times?
Perhaps a level of acceptance is a better state to aim for than a sense of certainty because we are in a state of flux and futures are uncertain for many of us.
Yet the fact remains, we want to feel in control and there is so much in life that we have no control over, the sooner we accept this, become flexible and adapt, the less stressful life will be.
Stress-free and back in control
How can we handle the stress of not having control? In this link I explain the Circle of Influence and Circle of Control a tool that facilitates the discovery of personal ways to feel empowered and stress-free.
In fact, something as simple as learning a gentle breathing technique can quell a rising panic allowing you to regain self-control in the middle of a meeting or on the train going to work.
Before returning to work make a list of some of the things you are in control of.
Below are some tips about how to stay stress free after lockdown.
1. Consistent Clear Communication
This might be expressing to your line manager/supervisor/boss that you’re struggling with an aspect of the return to work. If you find it difficult to verbalise, write a private and confidential email outlining your concerns.
Likewise where possible, suggest one or two solutions to the problem you’ve identified, such as split working from home/office. Changing hours or asking for clarity on the troubling issue.
This way you take both the problem and the solution to your boss, who may also be struggling with issues.
2. Listen to yourself first
Your body will give you very clear signals of discomfort and distress if you tune-in and listen.
Try this, a minimum of 5 minutes quiet time each day can be enough to pick up on a tightened chest, or a churning stomach. If your body is light and buoyant all is well. Feelings of heaviness, constriction are not good signs, what do you think that’s telling you?
Pay attention to these feelings and aim to explore and address the issue causing these problems, talk them through with a trusted friend, colleague or engage a therapist or coach.
We know that there is a global collective grieving at this time but what we don’t know is who is grieving, or what or whom has been lost. It could be a loved one, a job or an income. Never has there been more of a need for kindness, compassion and understanding.
3. Listen and be prepared for emotion
Besides listening, know that we can’t fix other people’s stuff so don’t even try! What you can do is offer people time and space to listen, really listen and it’s one of the kindest gifts we can give another. Even identical twins suffering the same loss will experience their bereavement differently, so we should never presume to know what someone is feeling or when.
It’s much easier to ask them, “How are you?” and then listen, you may pick up the signal immediately that they do not want to talk about it or maybe if you stay quiet for just that tiny bit longer, they will share something with you.
Again, prepare yourself to be uncomfortably comfortable in the face of emotion. People who you least expect to be emotional may break down and cry in your presence. Be with them, hold the space for them and resist the temptation to hand them tissues, put an arm around them or placate them with platitudes.
Consequently they are more likely to benefit and recover quickly if you don’t react in this way. That’s empathy and compassion and can help them enormously.
4. Find Your Balance
Aim for balance and work out how you can achieve that? What do you need to do to re-energise? Do you need to stop and give yourself a short break to move around for example? Are you the type of person who needs to eat a little and often to keep your energy high? Are you sipping any water regularly? Is your head feeling hot? Perhaps you need to take the EarPods out of your ears to give them a rest.
Make a list of resources you need to keep with you to help you to feel balanced and in control.
5. Ask yourself good quality questions
“What do I want. What do I need to feel more balanced now?” Listen to your response, that’s your prescription, your wisdom so why not take your own advice!
6. Work Smarter
Because many people will be returning to a backlog of work and since multi-tasking has been debunked, avoid that! Instead aim to spend longer at the outset and create a clear plan of action.
Besides prioritising tasks with a simple A,B,C,D method which will quickly provide order, you’ll also have a more realistic view of your workload. This will give you greater sense of control. You will also be in a better position to manage your expectations and communicate your position to colleagues or staff.
7. Set Realistic Goals
In addition to creating a schedule of work, aim to set small pragmatic goals. In your planning phase work out roughly how long each task will take, block that time out in your diary/calendar with the time span. This keeps goals realistic, also schedule in short breaks, to stand up and stretch, have a comfort break or a drink.
As a result of utilising steps 6 and 7 you offer yourself an opportunity to validate your efforts and recognise your achievements. In this way you’re not waiting around for someone else to pat you on the back. Say ‘Well done” and reward your good behaviour with a treat. A luxurious bath, a walk with a friend or carving out some time to read a book.
8. It’s OK to say No
Furthermore practice saying a good, clear No try saying it out loud now! You can be pleasant but firm when you say No. “No, I already have more than I can realistically handle” No I simply do not have the available time. No, it’s not my responsibility, I cannot take that on” Get used to that word in your mouth and throat.
In fact I often have clients’ practice saying No in front of a mirror in as many different tones and volumes as possible. Add to this good body language, such as a firm hand extended away from your chest with a big “No” should you need to communicate your position more clearly, will speak volumes.
9. Connect At Your Own Pace
You’re either itching to get back out with friends and family or feel the need to connect slowly.
First it’s your business is to know what you want and need. Secondly negotiate with yourself to establish what feels right and manageable for you. Thirdly practice out loud explaining to your friends and family how you need to proceed and see how you can arrive at a workable compromise between their expectations and yours.
10. Recognition And Validation
Finally, Be Your Own Cheerleader. Just be kind and loving to yourself. You will get the best from yourself by being supportive and gently encouraging. Watch out for the inner critic, sack your ‘Judge’ and pump up the volume on your balanced assertive adult self!
There is no ‘right’ way to do this only the way that is right for you, so aim to honour and respect your needs and keep your communication honest clear and consistent.
So here we are in International Women’s Day 3021 – yes you read that correctly – and the pay gap has finally balanced out. Well you’ve got to have a dream haven’t you?
And lucky for you that you’re not female working in agriculture in rural India where they are purportedly underpaid by as much as 34%
Why should women work more and get paid less?
Want to know another mistake? It’s this, despite women collectively being at the forefront of the race to combat Covid-19 – we’re talking health care workers, scientists, doctors etc – globally they are still paid 11% less than the men in their fields.
Men, we also need your voice here, to speak-up and speak-out for your female colleagues who are being undervalued, undermined, underpaid and mistreated. We are your mothers, sisters and daughters, help us fight this worldwide inequality.
Also on a local level you can help the women in your community by supporting their businesses. Aim to buy their products, use their services and recommend them to others. You can do this by sharing in social media and word of mouth.
Never tear down her Crown, always straighten it and champion each one another.
On a personal note self-care is a must check out my SCABTS in a past post… these are ways to take care of yourself.
When a client asked “What is Open Heart Therapy?” We went on to talk about the effects of being emotionally hurt, I think most of us have some experience of this.
Does anyone sail through life without being wounded at some point?
When we feel hurt, scared and rejected the natural response is to withdraw, close down and push away in order to protect ourselves.
This shutting down often takes place in the heart area. It can be a gradual closing down from small childhood hurts to a more sudden snapping shut after a major rejection.
The fall-out from this ‘protection’ can be devastating and one of the consequences is poor communication. In our efforts to keep ourselves safe, we can end up closing down in the throat area, meaning that open honest conversation is a no-go.
Instead of juicy heartfelt conversations that lead to real intimacy and healthy relationships, important dialogues left unsaid will have negative effects. Couples I’ve worked with talk about avoiding direct eye contact, instead talking about mundane things like the weather or “What’s for dinner.” Humour can also be used to avoid genuine connection or worse still, no conversation at all as couples polarise to opposite ends of the bed, room, home or country.
Rather than searching or waiting impotently for someone else to provide the magical key that will open our hearts and free our speech, it is possible to take control and do it ourselves.
In a secure environment we can gently work on the business of improving our relationships, with ourselves first and then as a natural evolution, with others.
The benefits of this heart work are manifold as we learn to accept our unique selves and practice self-love, we can breathe more easily, feel authentic, empowered and more comfortable in our skin.
When we fill our own cup first, we have more to offer others, you cannot serve from a depleted cup.
Back in 2004 I ran the first ‘Open Heart Therapy’ workshop in Holmes Place and a few times since then but NOW definitely seems the right time to open up the heart chakra and get the other centres energised and spinning.
If you’re ready for the ‘Open Heart Therapy’ challenge you can book your space on this Saturday’s workshop Registration closes Friday 5th March 2021 at 1.00pm. Book here or drop me an email at Sue@thestresshacker.com to join us.
In 2004 I ran my first personal development ‘Open Heart Therapy’ workshop and whilst successful, I sensed it was ahead of it’s time.
So many people are saying it’s the right time for personal development and the success of last weeks Open Heart Therapy workshop proved it for me.
But what does Open Your Heart even mean? As a therapist of 30 years I know too well how people shut down when they’re hurt. Whilst that’s no revelation, it is interesting to recognise that it’s the people closest to us who are capable of hurting us the most.
It’s the friends, family, lovers and partners who we allow to get close, those who we open our hearts to that we can feel most wounded by.
When we are honest and open-hearted we can be vulnerable. If betrayed and hurt in that space then naturally we lose faith and can be loathe to experience that again.
If you burn your hand when you put it into a fire, ouch! It hurts. You’d be crazy to do it again. The same kind of things happen when we’re hurt emotionally.
Fundamentally the heart is a pumping muscle which can tighten and contract like any other muscle in the body. With sufficient reason(s) to become restricted, it can metaphorically, close down and because it’s a muscle it can’t judge and can shut out people who haven’t hurt you.
The consequences of emotional numbing in the heart can have the knock-on effect of deadening passion in other areas of life, we can feel drained have that “whats the point, who cares” type of thinking .
In addition, being emotionally blocked can also inhibit our ability to speak our truth openly and assertively.
This is because the energy centres above and below the heart are adversely affected. We can feel weakened energetically, loose will-power and find it hard to fight addictions or stick to a healthy lifestyle.
These are good enough reasons for personal development and attempts to heal the heart.
The thing is muscles need stretching and exercising and this is what my Open Heart Therapy workshop offers it aims to help you to move forward and heal the past if you’re ready. Are you ready for some personal development?
Testimonies:
“It totally met my objectives, mentally and physically.” DB 12/02/2021 “It also made me very aware of the impact of parents’ behaviours on their children…Yes, would definitely recommend…” NS 14/02/2021 “I’d like to say it was very good the workshop today, very beneficial and very well put together…I have already recommended it to other people!” MF 12/02/2021 “It went really quickly – I would like to do it all over again!” SB 15/02/2021
How are you? It certainly feels like we’re being tested on so many levels in these changeable times.
I’m sure you know that among other things, stress is a feeling of not being in control which can trigger all kinds of emotional, psychological and behavioural problems.
But how to deal with it? One of the main keys to dealing with stress is to develop flexibility so that we improve our bounce-ability factor and become resilient.
Dare I say the most flexible tree is the bamboo because of it’s ability to bend easily in the wind and then stand tall again.
How can we become more flexibile? Well I could say take up yoga, develop new hobbies, improve your way of thinking by listening to hypnotherapy programmes. But better still, find your own ways.
Write down 10 things you could do to become more flexible mentally and physically.
Along with sending you my good wishes for the holiday period I want to offer a couple of approaches to help manage stress, anxiety and any other difficult feelings.
A Christmas Gift For You
Please do the exercise, as it’s experiential, it will only that will take about 7 minutes of your life and it may prove valuable. Try it now.
1. Sit somewhere away from distractions and close your eyes. 2. Repeat the following words to yourself silently and mentally. “Be” “Just Be” repeat this periodically until you find your breathing slowing and a sense of quietness beginning to emerge.
You might find the next bit challenging and counter intuitive on one level but just go with it.
3. Invite the negative thought/feeling/emotion into the quieter space by simply saying “I welcome… (anxiety, frustration, sadness, headache, stomach churning or whatever.)
4. Imagine them as an unexpected, slightly unwanted guest who’s arrived at your door but your good manners dictate that you’re going to invite them in anyway!
5. When you’ve repeated ” I welcome” let’s say anxiety in, notice where it lives. Do you feel it in your chest? Or stomach for example.
Don’t get lost in the thought or feeling and don’t get too involved, stay mildly detached, you’re merely observing it.
6. After a few minutes of this, welcome in the opposite feeling/emotion/thought. So you might then say silently “I welcome peace and calmness” again repeating it several times.
Notice what peace and calmness feel like and where these feelings sit in your body.
Another odd thing to suggest but do it anyway…
7. Begin to move back and forth between the words “I welcome anxiety and tension” then “I welcome peace, calmness and tranquility”
8. Finally after doing that for a couple of minutes, imagine you can step back away from the opposites and repeat silently “Be” “Just Be”
Let me know how that works for you.
The second gift I would like to offer is a free mind/body training that will lead to a more relaxed in control you.Download it and practise it until you’re able to do it anywhere anytime on your own. It’s my gift to you along with my fervent wishes that you be well and happy.
It’s a tried and tested method that with repetition will give you a greater sense of control in your world.
If you are going to get through the 2nd lockdown with your mind intact and with a stronger bounce-ability factor it may well be down to you and you only!
Grow Up
Before you read this, grab a notebook… this could be your most valuable resource as the weeks go by.
I’ve said it before I’ll say it again, DON’T text or type, WRITE. There’s something about engaging your mind and handwriting simultaneously that makes these exercises much more powerful.
What if it’s true that no-one knows what you need better than you?
Then all you need to do is answer these questions and take your own advice and follow your own prescription.
1. Stop Scaring Yourself!
How do you do this? Write down 7 or more things that you think that make you feel worried, anxious and scared.
Include any pictures, images or past memories that you constantly revisit, you know, those things that help keep you in a state of fear.
Now write down as many ways that you could stop yourself from doing this, for example “I could choose different thoughts” (write down those different thoughts).
Choose different images, find pictures in magazines that are uplifting and positive. Put them where you’ll see them regularly, if that’s not possible stick them inside a cupboard or wardrobe door. Look at them a lot.
Create New Movies: Re-run any memories or flashbacks that are negative but this time with a positive outcome. For example if you have pictures in your mind in which you are the victim, now see the perpetrator(s) being disempowered in as many ways as possible.
Keep running the new images with brighter colours for example seeing a bully as smaller, insignificant and dis-abled from their bullying ways. Regularly revisit this new ‘memory’ until you feel bored with it.
When you do this exercise always leave yourself looking bigger or taller stronger, more empowered and assertive.
2. Pull Yourself Together
Look again at the image of the Russian Dolls above and remember that you carry all of you inside. This means that more often than not your scary thoughts have nothing to do with the here-and-now!
It’s true; you may be having “What if” thoughts that have no bearing on your current situation. They could be coming from a younger you. Equally so you may be constantly spending time in the future worrying about what could happen tomorrow, next week or even a year from now.
When we consider that truly the only bit that’s real is now, why are you spending your valuable energy roaming back into the past and forwards into the future?
If you really stop and think about this, it means that you’re constantly cheating yourself out of time and the ‘now’!
The chances are that every anxiety provoking thought is either about something that’s already happened or something that might happen. Practice being herenow more frequently and one way to do this is to link something to a scary thought.
For example you’re thinking “ What if I can’t pay the next heating bill”
Shout inside your head “Get Up And Shake Off” Now stand up, feet apart and shake your hands and arms. Quickly! Shake each foot and leg … just like swimmers do before a race, shake off the excess adrenalin. Do this for a minute then take a deep breath and as you breathe out make a loud “Haaaaa” sound repeat twice.
That’s it! Do it every time you have an anxious thought, this way you’re changing your ‘state’ empowering yourself and getting back to the present.
3. Laughter Is The Best Medicine.
Remember who and what makes you laugh. Find as many films, jokes and books that make you laugh. Be sure you talk to the friend who makes you laugh (the one you have that chemistry with) regularly.
4. Exercise More
You must be sick of hearing this by now but someone has gone to the trouble of researching this and there’s tons of evidence to show that a brisk half an hours walk does wonders for the mind and body.
If you need a goal see how quickly you can reach a destination each time you walk.
If you need motivation buddy up (at a distance) or meet your walking buddy a location for incentive.
See what the NHS has to say about the benefits of exercise.
5. Forgiveness
Forgiveness
If you’re beating yourself up for something you did in the past that was wrong perhaps it’s time to forgive.
Mistakes are valuable ways of growing and learning, just ask a Scientist, they constantly get it wrong, until they find the right way.
What I’m saying is, it’s normal to screw up you’re not perfect and never will be!
If you hurt others by screwing up and you feel brave enough and it’s appropriate, then contact them and tell them how sorry you are for the pain or trouble you caused. Don’t look for forgiveness from them, that’s your business but aim to make amends if and where you can.
With that done, if you can be sure you will not repeat that behaviour then forgive yourself and practice forgiving yourself until your wrongs sit more easily with you. You do that by saying “your name… I forgive you, you are forgiven now.”
It’s remarkable how many people beat themselves up for years for things they’ve done. I’m obviously not condoning bad behaviour but if you’re genuinely remorseful, would never do that thing again… then be kind and gentle to yourself and forgive.
If you need to take a short break away from the family or just to reset remember to help yourself to my 7 Minutes of Zen download…this is what one person said “It’s fabulous!”
You may have been wondering where I’d got to and why I haven’t written many blogs recently. Thank you for emailing and asking it’s prompted me to let you know that in the spirit of mental health awareness I have been taking care of my own wellbeing.
At the start of the pandemic in March like many, I began working from home, with clients online and teaching zoom yoga classes, my working week soon became busy. As a result I found myself pretty much cooped up in one room for quite long periods of time.
Although I’m fortunate to have a great view of some trees and sky the fact remains it’s a small room.
To counter stress, the threat of any mental health issues and to keep active, I started cycling and got hooked!
I love the freedom it offers and have discovered places in my area that I didn’t know existed. This activity is so good for the mind because cliché or not, it is true that a change is as good as a rest.
As a result, I have developed more resilience on all levels in addition to feeling fitter; I’ve improved lung capacity and muscle strength
Is your main trigger for frustration technology?
Early on in Lockdown, I had some really frustrating IT issues, at one point my entire website was wiped, boy did that stress me out! In an attempt to stop myself from throwing the laptop out of the window and to protect my mental health and wellbeing, I took off on my bike instead.
And this is when my mental health awareness kicked in
because within 10 minutes I observed a complete shift in my thinking and noticed that I was simply enjoying the moment. Looking at the trees and breathing in the fresh air I felt free and happy. I’d let all that tension and aggravation go by changing my activity.
But how do you make that kind of shift in your wellbeing if you don’t happen to like cycling I hear you ask. The answer is to change your activity sufficiently to alter your emotional state, which will in turn will affect your mental health positively.
Fortunately there’s a really easy solution and that’s yoga.
I’m not even talking about poses or sequences here. I’m talking about Yoga Nidra the practice sometimes called deep yogic sleep.
Here’s how it works, by regular practice we train the body to relax quickly and develop the ability to step back and observe the impact that certain thoughts, ideas and images have on the physical body.
As such we develop awareness, more self control and as a by-product better mental health. Yoga Nidra teaches us to detach from things that can trigger unwanted emotion (unless someone wipes your website that is!) helps us to develop mental resilience and to feel more empowered.
I know the issue of weight loss isn’t for everyone but I’m making an effort to avoid using the C and ‘L…down’ words as I figured you’ve read enough of that elsewhere.
We’ve had a macrocosmic shift which means there’s been a lot of microcosmic shifts i.e inner changes for everyone in the way that we work, play, think, feel and behave. And nowhere more than in eating habits.
After reading about the misery that so any people are experiencing, (not just from feeling isolated or homeschooling! ) but more around their increasing weight I thought it was time to share some weight loss tips.
These simple tips will help you to get back on track and help you to feel better
As business guru Brian Tracy says “If You Fail To Plan You Plan To Fail” so have a light meal and sit down with a pen and paper. Do this now, write out your breakfast, lunch and dinner menu for 14 days. It’s OK if you repeat certain meals.
Be sure to include protein for breakfast, think nuts, cheese, meats. Lots of high fibre fruit and veg. You can eat celery, tomatoes, radishes, cucumber for breakfast with a couple of slices of cheese you know.
Before each meal drink a large glass of room temperature water.
NEVER SHOP on an empty stomach
NEVER SHOP without a plan (that’s your list)
This should start to help you get on track again. There are many more tried and tested tips and suggestions Mindful Weight Loss can be practised by anyone.
If you want to join the Mindful Weight Loss course for an unbelievably great price, buddy up. Bring a friend and you both pay £49.50 bring three friends and you all pay £33 bring four … and you all pay £24.75 contact me now. Although this is an exclusive offer just for my lovely Stresshacker subscribers please feel free to forward to your friends if you’d like them to enjoy the offer too.
It’s not even about being able to lose weight so much much as the horrible beating up that most of us do about putting on a few pounds. Trust me we will never get the best out of ourselves if we’re listening to the negative head trash. A daily diet of criticism, judgement and blame bring feelings of frustration,guilt and shame. Stop that!
Self-love and kindness that’s the key
Start By Loving Yourself
For some the word mindfulness has begun to feature more largely in life. The slower pace (for some) has enabled us to become mindful and present in our daily activities such as walking, shopping and cooking.
This has got to be a good thing no? I wrote about different ways to apply mindful eating here. https://www.thestresshacker.com/how-to-lose-weight-while-you-eat/ What about trying this though. How would it be if the next meal you prepare for yourself was made like this.
First take a breath, consider the meal that you’re making. Secondly consciously, that means ONLY thinking about what you’re doing in the moment, take out all the ingredients – even if it’s just a snack.
Thirdly set about preparing this meal in a loving way. Approach this as if it is the last meal you will ever make for someone you love dearly. That could be your cat, child or lover, it could be someone from the past or someone who has passed, find that person/pet and generate feelings of warmth and love that you have/had for them. Approach the making of that meal with the most loving feeling that you can pull up in your heart and mind.
The entire time you’re preparing it, imagine sending thoughts of love. Wish them peace, protection, good health, joy. Wish them freedom from stress, anxiety or danger. Now imagine them sending that back to you… receive those feelings back from them, do your best to feel them. All the while making the meal. That’s it!
This will be one of the tastiest meals you’ve ever eaten. Don’t take my word for it, try it for yourself.
Meanwhile you might want to see what the NHS recommend for weight control https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
For general podcasts on mental health, mind and body topics you can catch my regular podcasts here https://anchor.fm/stresshacker
Oh and I almost forgot to mention I’ve got a small piece in Psychologies Magazine this month.
Anxiety, Thestresshacker and Psychologies Magazine
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As a result, I have developed more resilience on all levels in addition to feeling fitter; I’ve improved lung capacity and muscle strength
