Tag: stress management

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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!

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anxiety believe in yourself goal setting growth mindset managing stress motivation personal development success

Inner strength. Keep going with your goals even if you need that break to recharge!

Hello there you!

Are you moving forward with your goals? Or has that little seed of doubt returned? You’re losing the motivation to move on and next thing you know procrastination kicks in.

When we set goals, we need a solid plan in place, written down, and a time-frame. Realistic goals. So you can work on that action plan.

Build it up slowly

Start off in baby steps (yes build it up nicely) and work on that confidence. Believe in yourself. Do all that inner work. Work on the relationship with yourself. Get to know your strengths and weaknesses, your passions and what drives you!

Ask yourself, what exactly is my plan? How can I make this achievable?

Focus

When I set my own goals, I am more focused/clear when I actually do it step by step. Sometimes you can get too carried away and want the whole shebang overnight. All these incredible thoughts/ideas running around in our heads. The next thing you know you’re overwhelmed, and that confidence dips,  oh boy does it dip. When it gets to that stage, step back and ask yourself these questions:

  • How can I do this in a more manageable way?
  • What is stopping me from moving forward right now?
  • What have I learned?
  • How do I really feel?

Set realistic goals, then reassess over time. And if you are reaching those targets, then yes aim higher, go for it. Do it.  It really is all in the planning.

Using the SMART guide to help with setting those goals

When setting goals just think of the following guide SMART to help throughout the process:

Specific

Measureable

Attainable

Realistic

Time-band

Overwhelm

When you become stressed/anxious our body goes into overdrive. Then the procrastination starts and you are going nowhere. You are spending way too much time doubting your capabilities (I know this too well)

Sometimes, you just need to take a break, recharge those batteries and come back to those goals with a fresh outlook; raring to go again.

Each step forward counts

Even taking a step back.

Reconnect.

Recharge.

Focus.

I know myself when that little seed of doubt starts growing, and those weeds start sprouting;  I need to ask myself ” why is this happening?”

Conclusion

You are only human at the end of the day. Go easy on yourself, set realistic goals. Yes, it’s great to aim high, but “slow and steady wins the race” otherwise you burn out before you even reach the starting line!

Take action, set those goals and be kind to yourself. Look within. All the answers are there!

Break it down to a manageable plan of action for you. Use the SMART guide throughout the goal setting process to help.

We all go at our own pace. Listen to your gut.

How are you doing with your goals and are you losing focus?

Thank you for checking out my post and keep going. You’re doing great.

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change clinical Hypnotherapy health and wellbeing holistic therapy life coaching managing stress

Clinical Hypnotherapy. A holistic therapy to help with your subconscious mind and changing those behaviours.

Hello there you!

What’s this about Hypnotherapy I hear you say? Controlling your mind, putting you into a deep trance while making you do all sorts of daft/silly things! Clinical Hypnotherapy is non of these stereotypical views.

Here’s the thing. Being a certified clinical hypnotherapist I can tell you that you always have control throughout a hypnotic state. You will always be aware, but are more focused and in a relaxed and calm state throughout.

During hypnosis, you are listening to direct suggestions (simple instructions from your hypnotist) in a guided, safe and relaxed environment with a trained professional, who wants nothing more than for you to have a good experience. However, you need to give it your full attention, and forget about those stresses in life for a short period of time.

So what exactly is hypnotherapy?

Hypnotherapy dates back to the late 18th century by Franz Mesmer and is a holistic therapy where you are working with the subconscious mind. So what is the subconscious mind? It’s basically everything that you have experienced throughout your life i.e what you have felt, seen, heard, learned and your beliefs. And, during hypnosis you are digging that little bit deeper when your mind is relaxed and the hypnotist has your full attention.

Think of it this way (you might already be familiar with Freud’s iceberg theory) and imagine the subconscious mind being the bottom of an iceberg where everything is stored and the tip is our conscious mind (current thought process, analytical thinking, aware of now, feelings of pain).

Clinical Hypnotherapy can help with certain behaviours and addictions. So how do people respond to Hypnotherapy? Around 80% can go into hypnosis, 10% are highly susceptible while 10% are non-susceptible.

By quieting your mind and learning

To induce a state of hypnosis, you can visualize

The you that you’ve always dreamed of

And make this a reality

William W. Hewitt

Hypnotherapy can be extremely beneficial to your health and wellbeing. Over a few sessions you should be able to feel the benefits completely. However, as I stated before; you have to go into Hypnotherapy wanting to change and with an open mind.

What can Hypnotherapy help with?

  • Insomnia
  • Stress
  • Self-esteem
  • Confidence
  • Anxiety
  • Phobias/fears
  • Weight management
  • Quitting smoking
  • Pain
  • IBS

Remember, it’s nothing to do with the hypnotist controlling you, but gently guiding you into a trance where you are fully aware and in control at all times. It is up to you in how the experience goes.

Have you tried Hypnotherapy and what has your own experience been like? Would love to hear!

During a session, you will always be in a safe environment, and make sure the hypnotist is certified to perform Hypnotherapy!

Have a great day and thank you for checking out my post!

And relax!

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!