Tag: life coaching

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Self-Care, wellbeing, you time, health and well-being, life coaching, life coach, healthy living, wellness

Self-Care! What do you enjoy for a bit of YOU time? Here’s how to get that ball rolling!

Hello there you!

How are you feeling today and do you manage to get a bit of self-care into your daily routine?

Self-Care is an expression thrown around so much these days isn’t it? However, it really is a practice you should incorporate into your daily life.

For me, I feel so much better after a 30 minute walk surrounded by nature, should it be in the park, or anywhere with plenty of greenery. I enjoy walking in a nice quiet environment! I always feel refreshed after a brisk walk as it clears my mind. Throughout a walk it gives me time to reflect on things, to admire the beauty of nature and to just be with me.

If you work in an office, even taking a 15 minute walk outside for some air during lunch can make all the difference. It’s about getting into a little habit.

What form of Self-Care do you enjoy?

Self-care can mean absolutely anything. It can be sitting reading a good book uninterrupted for 20-30 minutes. It can be playing your favourite instrument, meditating or going for a swim.

Even a walk on the beach or taking time out to enjoy your favourite cup of tea/coffee without the rushing about. Oh, do I love sitting down with that obligatory chai latte in peace. Something so simple can be so powerful; when you let it! Anything that makes you feel happier/relaxed.

Enjoying a hot cuppa without the rush!

Dedicating time for you

Starting a habit that focuses on your needs should become priority; and a good habit at that.

We live in a world where life can be so busy – we often forget to put our own needs first. If you are in a constant state of ‘rush’ you may find it hard to focus on what you really want/need. Even 20 minutes each day will make all the difference as you are becoming aware of your needs. After a while it will become habitual.

To build a habit, you need to practice it.

Make it easy

James Clear

Just breathe

If you find you are feeling a bit overwhelmed/stressed at times then take a step back and concentrate on your breathing. How does your breathing feel? What is worrying you?

Inhaling deeply (filling those lungs) for 5 seconds, holding for 5 seconds and exhaling slowly for 5 seconds (repeat a few times) should help you to connect with yourself and to feel more relaxed. It’s so simple, yet again, powerful!

Connecting with nature!

You should ALWAYS be priority

Remember: YOU are always priority. Taking that time out to practice self-care every day is so important for your physical and emotional well-being.

Think about what it is that YOU enjoy. How can it become a habit? Could it be a 20 minute walk during lunch, reading a good book or sitting down being completely present with that hot cup of tea/coffee. Whatever it is; make it a habit going forward.

You owe it to your body and mind. Learn to become more self-aware – tap into what makes you feel good. It really is about the simple joys in life.

What self-care practice is part of your life?

Categories
health and wellbeing health, inspiration life coaching personal development stress management Transformational coaching

Sleep. It’s importance and 8 ways to improve your sleeping patterns, for a healthier lifestyle!

Hello there you!

How are you feeling today and did you get a good night’s sleep?

Are you getting enough sleep per night in general – i.e between 7-9 hrs? Are you struggling to fall asleep at the moment?

It’s tough sometimes to get the right amount, especially if you’re a new parent isn’t it? Or you could be going through other major changes in your life – should it be at work, your relationships, college or moving home.

However, getting the right amount of sleep is so important in order to decrease those stress levels; and to keep your anxiety levels controlled.  I know myself by not getting those early nights (my youngest is an early riser!) I don’t feel myself. Your concentration is poor the next day, then you reach for the junk food and you lack the motivation to exercise or to move forward with your goals. Getting those early night’s in helps your overall wellbeing and to control stress/ low mood.

Health problems

Research has shown how sleep problems could cause health issues such as high blood pressure, obesity, diabetes, depression,  heart disease and reduced immune system function.This is not surprising as you do reach for unhealthy options when it comes to food ( I do and I’m also too tired to exercise if I haven’t had a good night’s sleep). I make sure I get those 8 hrs sleep each night, so I’m more motivated/focused to eat a well balanced diet, to exercise properly and to be more productive the following day.

Statistics

Research has shown:

  • That 40% of aged 18-24 struggle to fall asleep at night (sleep foundation)
  • 33% of people above 55 in the UK also struggle to fall asleep (sleep foundation)
  • 22% of people in general in the UK struggle to fall asleep (NHS)
  • 7-19% of the overall population struggle to get enough sleep (national institute of sleep)
  • 50-70 million Americans have chronic sleep disorders.

Sleep problems during times of stress

What common sleep problems do you experience during times of stress?

Common sleep disorders are Insomnia, Restless Leg Syndrome, Sleep Apnea, Narcolepsy and Sleep Paralysis. During times of high stress I tend to get palpitations prior to falling asleep and I’ve also experienced sleep paralysis a handful of times during my life (now, if you’re aware of sleep paralysis then you know how terrifying and unpleasant that can be)

8 ways to improve sleep (Sleep Foundation, NHS)

  • Avoid Caffeine (a stimulant) and alcohol just before bed (at least 2hrs) as they can prevent you from falling asleep or going into a more deeper sleep
  • Exercise throughout the day but avoid it just before bed
  • Make sure your sleeping environment is dark, relaxed and with dim lights if you prefer a light on
  • Put away those gadgets – I know how distracting they are.  When I take mine to bed I’m scrolling and wasting valuable sleeping time (we’re all guilty of this aren’t we?) I always leave mine downstairs now.
  • If you’re feeling anxious, do a bit of writing before bed and let those worries out. It really helps.
  • Listen to a bit of relaxation music to help you drift off
  • Stick to going to bed at the same time each night so it becomes a habit/routine over time.

Do you like your tea/coffee before bed and can’t do without? Maybe try some calming lavender herbal tea instead – to help you drift into a more relaxed/calmer state just before bed.

Concluding thoughts

Take a step back, look at how your sleeping patterns are and adapt (using these tips I’ve shown throughout)

What tips do you have that helps you with sleep?

Thank you for stopping by to check out my post. And, here’s to you having a decent night’s sleep going forward for a healthier, happier and more productive you!

Categories
believe in yourself change growth life coaching motivation personal development success wellbeing

Change is a good thing, even if you have to jump out of your comfort zone!

Hello there you!

How do you feel about change? As in changing your career, your mindset, your eating habits, or taking up a new hobby. Change can mean many things. This year I became certified as a Life Coach, NLP Practitioner and Clinical Hypnotherapist. I was nervous when training started, but the more I became familiar with the course material and my training group, the more I warmed up to this change.

The process of change can be full of personal development and you discover more and more about who you are as a person and recognising strengths/weaknesses (as I am on this coaching path) Facing these challenges head on is a constant journey of growth and can pull you right out of your comfort zone.

Following your passion:

You hold the key to

Unlocking your full potential

Believe in yourself

I’ve always been passionate about encouraging, supporting and helping others; and finally plucking up the courage to sign up to an accredited course was a positive step towards that goal of pursuing the field of coaching.

What do you want to change in your life at the moment? How can you make that happen?

Have the courage to follow your

heart and intuition

Steve Jobs

I worked in a senior position within the corporate world for years and just never really felt fulfilled (when I reflect hard on that time). When my children were born I made the decision to stay at home with my little girls while they were still young, and it has been the best decision, in order to spend that quality time with them before they started school.

Embracing change and following your heart

Although change can be daunting, the more you follow your gut instinct, do your research and take your time; you realise that life really is short and you become clearer about what you really want.

Believe in yourself and how capable and worthy that you really are.

Two years ago I wasn’t a writer and now, I’m a published writer, poet, blogger and have written articles for positive wellbeing magazines and poetry zines. How did I move forward with my writing goals? I started to believe in myself and joined a writing club. Connecting with a community of like-minded writers is empowering. Joining a community with individuals who share your passions and interests can help you to grow and move forward.

Opening that door

Working hard to achieve your goals when it feels right will open that door to amazing opportunities when you allow yourself to do so.

It all comes down to ‘you’ at the end of the day!

Write a list of what you want to achieve within the next 6-12 months and work on those goals, while working on yourself. Make that decision; allowing yourself to embrace ‘change’.

What are you passionate about when you listen to your gut instinct?

Thank you for stopping by, have a great day and remember ‘change’ is a good thing! And, as the saying goes:

“A change is as good as a rest”

It will open doors to wonderful opportunities!