Archive for the ‘Overcoming stress’ Category

How To Ensure Christmas Doesn’t Get You Down

Thursday, December 1st, 2016

For most people, Christmas is a part of the year where we look forward to spending time with family and friends, enjoying sharing presents and taking time away from work to chill out, relax and just have fun.

However, financial constraints, family conflict, job loss or even loneliness can take the joy out of Christmas and for many it turns out to be an event that they come to dread.


Top Healthy Tips for Optimum Health & Wellbeing

Monday, February 9th, 2015

Do you often suffer from food cravings, nausea, shakiness, weight gain, poor concentration, irritability and headaches, feel tired and lethargic half way through the day and crave an afternoon nap?  Then this information is for you.

Top Ten tips for Energy:

Balance your blood sugar levels by :

  • Eating breakfast and regular meals with healthy snacks
  • Avoid sugar as much as you can especially white sugar
  • Eat protein with every meal, such as chicken or fish.  Avoid too much red meat
  • Eat complex carbohydrates such as brown rice, and wholegrains
  • Avoid other stimulants such as alcohol, tea/coffee, chocolate, cola drinks and cigarettes

Stop being a victim to the latest diet fad or craze.  Diets do not work. When you eat healthily and exercise regularly, you don’t need to diet.

Stick to raw organic foods if possible and eat nutritiously dense foods such as fruit and vegetables, beans, nuts and seeds, wholegrains, and lean animal proteins.

You can boost your anti-oxidant levels by taking the following vitamins;

  • Vitamin A – found in sweet potato, carrots, spinach, kale and greens
  • Vitamin C – Peppers, strawberries, broccoli and pineapple
  • Vitamin E – sunflower seeds, almonds, spinach and chard
  • Selenium – mushrooms, fish, kidney beans, lentils, brazil nuts and seafood
  • Co-Q10 – fish, organ meats, wholegrains
  • Zinc – meat, seafood, sesame and pumpkin seeds
  • Copper – sesame seeds, cashew nuts, soybeans and barley
  • Manganese – brown rice, spinach, pineapple, pumpkin seeds
  • Reduce free radicals (smoking, pullution, sun, burnt food and extreme exercise)

Support your digestive system by:

  • Eating adequate fibre and drinking plenty of water
  • Take time to eat rather than eating on the run.  Chew your food slowly rather than gobbling it down

Support your liver by;

  • Avoiding pollutants and improving elimination of water and fibre
  • Eat apples, pears, berries, lemons, papaya, pineapple, cranberries and watermelon
  • Eat artichokes, garlic, onion, leeks beetroot, radish, turnip, watercress, fennel, dandelion and broccoli.

Exercise regularly;

Exercising regularly releasing endorphins which are the body’s natural painkillers and enhances serotonin in the brain.  Do something you enjoy rather than putting yourself under pressure of forcing yourself to do something you will only resist in the long run.  Whether that be, running, walking, dancing, taking up a fitness class, cycling – do whatever fills you with joy and is fun!  Ideally, you should try to aim for at least 30 minutes exercise x 5 days a week. Children need to exercise for an hour x 7 days a week.

So, if you want to feel more energized, be able to work smarter rather than harder, then make a commitment to yourself in improving your overall fitness and wellbeing – enjoy the spring in your step, because the sun is already starting to shine, and IMG_1075Spring is just around the corner.



How to tackle the post-Christmas blues?!

Thursday, January 8th, 2015

Presents have been exchanged, socializing with friends and family has been great fun, if not maybe somewhat challenging?! The Christmas tree and decorations have all been put away, you’ve probably eaten and drank to excess, but hey who cares, Christmas comes but once a year RIGHT?!

Nevertheless, when you start to count the cost of the festive holiday season, it can soon bring you down to earth with a bump, which is why most people dread the month of January.  However, it does’nt have to be so bad……

Instead of getting yourself down over the state of the weather conditions, the concerns about the credit card bill coming through your door, or the lack of cash flow, simply take some time out to plan some fun times throughout the month?

I make a point of arranging get-togethe’s with friends, some of whom I may not have got to see over the festive period.  Taking regular exercise, (and it does’nt have to mean forcing yourself into the gym 5 times a week, to lose those festive pounds), releases those happy chappies called ‘endorphins’ into your blood stream that help to make you feel good.  Walking out in nature always uplifts the spirit and when you do it with your partner, spouse or friends, it can be even more fun.

January is always a good time to take an inventory of your life too.  Consider what you have achieved so far, give yourself a pat on the back.  Rather than chide yourself for not achieving as much, consider what steps you can take to make some positive changes in your life throughout the coming year?  It may be changing career, starting a new hobby, planning a special holiday or joining a course to learn something new.

Whatever you decide to do, choose to have fun doing it, choose to be happy rather than dwell on any past mistakes or worry too much about what the future may hold.  The past is past, the future is yet to come and each day is a gift so live each day in the present and enjoy being you!

What does it feel like to live a stress free life?

Monday, July 28th, 2014

They say that, “we all need a certain amount of stress in our lives to help motivate us and kIMG_0730eep us on our toes”?  How much do you believe in that quote?

Some people actually thrive on stress because unless they don’t have something to worry about or have some kind of drama going on in their lives they don’t feel ‘safe’ or happy?!!!

To live a stress free life is all about living in the present moment, being mindful, going with the flow and becoming self-aware, so that when you are willing to acknowledge your authentic feelings,  you instinctively know  what is wrong when you start to feel ‘a bit down’, and choose to do something about it.   Sometimes we have a tendency to hang onto something that is no longer working or fearful of letting go in case our world falls apart?

However, being stress free means that when you get up in the morning, you feel good to be alive, excited at the prospect of going to work, rather than counting the days down to the weekend or your next holiday?!  You find it easier to be positive and see the cup half full rather than half empty.  Positive happy people, don’t let things get them down so easily and see problems as obstacles to overcome, rather than burdens to carry…..

It is so easy to allow others to ‘push your buttons’, when their ideas are not the same as yours or challenge your beliefs.  However, it’s important to remember that we are all entitled to believe in what we choose to believe in, act upon what feels right for us and live by our own choices and our own decisions.

Living a stress free life can be a work in progress, so consider how quickly you find yourself reacting to certain people or situations and then consider how you could change that in order to create less stress or hassle in your life?

The problem with most humans is that we delude ourselves into thinking that in order for us to be happy, others whom we choose to be involved with need to change.  Yet, change comes from within and when we look to others to make us happy we only set ourselves up for failure.  We are all fallible human beings and none of us is perfect……..

Ultimately, working towards your own personal goals will help you to lead a less stressful life.  Rather than allowing yourself to compromise too greatly, better to accept what you cannot change and take control of what you can change.  Accept every day as a bonus, and when you take a few moments to be thankful and count your blessings for all the good in your life, it is easier to let go of stuff, which in the grand scheme of things won’t really matter in a few months’ time.

So embrace your greatness, count your blessings, be thankful for all the wonderful people you have in your life and enjoy being YOU!

How can motivational life coaching help you tackle stress?

Thursday, July 10th, 2014

Tony Robbins, famous American life coach once said, “if you keep doing what you have always done, you will always get what you have always got”?  There is no truer saying than this.

Some clients who have approached me for motivational life coaching have done so, because they crave change in their lives.  Especially, when they feel that something is not working, and they feel run down and burnt out.  One particular client who approached me some time ago,  was finding it extremely difficult to cope with the demands of his job.  No matter how many hours he put in, he felt he was hitting his head against a brick wall.  Juggling too many tasks was one of his self defeating behaviours, as was his inability to delegate tasks to some of his work colleagues. The client soon recognized that he spent far too much time being reactive, rather than pro-active!

During our sessions, he established that the goals he wished to work towards were, time management, stress management, improving his communication skills and developing a more assertive approach.  With the use of the GROW model we started to consider what actions needed to be taken and how he could overcome the obstacles he had created in the first place.  I also introduced him to some NLP techniques, which certainly provided some ‘light bulb moments’ and enabled him to become more self aware.

12 months later, the client now feels much more confident in his ability to manage his time more effectively.  Logging how much time he spent on each task, although seemed tedious at first, helped him to recognize how much time he was actually wasting!  Introducing him to the Pareto Principle (20% activity = 80% results) also helped him to see how much more productive he could be.

In just a relatively short space of time, he was thrilled that he was able to communicate more effectively with his colleagues, by developing rapport, learning to listen more effectively, and consider ways in which they could work more effectively as a team.  My client is now far less stressed than he was several months ago.  His boss has commented on how much his productivity has improved and overall the client still continues to work with the strategies he developed.   He has now moved up the management ladder and is extremely happy for the support and help he was given in order to get him from where he was to where he is now.

So, how could motivational life coaching help you?  What are you struggling with?  Maybe you find it difficult to ask for the support you desperately need for fear of feeling or deeming to be a failure?  Failure only stems from doing the same thing over and over again and expecting a different result?!  Consider how you could invest in your future, in order to bring about some much needed positive changes.

Meditation for Stress Relief

Wednesday, May 28th, 2014

Mindfulness is fast becoming the new buzz-word for encouraging people to slow down and start to take life at a slower pace.  What does mindfulness mean, may you ask? In Buddhist terms, it relates to ‘living in the moment’, enjoying each moment, rather than worrying too much about what happened yesterday or what may happen tomorrow. 

Practicing mindfulness also helps you to become more self-aware.  Therefore, when I choose to be mindful I am more fully aware of the choices and decisions I choose to make in any given moment and the impact they may have on my life/situation or in the immediate future.

We live in a fast pace society and a highly technological world that does not allow us to completely switch off and re-charge our batteries.  Therefore practicing daily meditation is a great way to not only give the mind and body a well-earned rest but also helps you become more productive in the long run.  

Early morning meditation before breakfast and meditation before sleep enables the body to relax, the mind to slow down and de-clutter itself. You feel more refreshed –  your ability to concentrate increases and helps you focus more on daily tasks.  Your mind becomes clutter free and you suddenly realise that you are starting to take life at a steadier pace. 

When you choose to meditate daily and regularly, you find that you become less re-active to stressful situations and feel much calmer.  You also realise that over a period of time, your attitude to life changes for the better, therefore you become more pro-active.

So why not practice being still and in the moment.  It can be challenging at first, especially when you are so used to doing so many different jobs at once and particularly if you find it hard to relax.  However, what is the alternative?  Living your life in a constant highly stressful state does take it’s toll and can lead to tiredness, lethargy and procrastination.  Choosing to take time out for yourself and be in the moment brings great reward, so why not try it and see?  You have nothing to lose and plenty to gain.

Meditation does not mean, sitting and staring at your belly button, it simply means giving yourself time off to be in your own space with just yourself.  Meditation is an opportunity to allow your thoughts to flow in and out of your mind without you choosing to respond to any one them.  Instead enjoy the stillness and start to see how much more you hear and become aware of. 

Drop me a line and let me know how you get on.  If you find it hard to switch off, then why not choose to listen to an MP3 download on my website?  These are guided visualizations to help you relax.  Good luck and enjoy!

De-clutter your mind – Spring clean your life!

Monday, April 14th, 2014

Do you often feel like you spend most of your time rushing around and getting nowhere?  Constantly feeling berated by your inner taskmaster can often take it’s toll on your physical and emotional well-being.

Too often, some of my clients ask, “but how can I start to initiate the changes I feel I need to make in order to feel  happier and more relaxed”.  The answer lies within, but the problem is, we don’t allow ourselves to hear it or we simply choose to ignore the signals our bodies give us….

Believe it or not, you can achieve far more or get more done, if you allow your mind to relax for at least 15 minutes a day.  That may seem like too much to ask, but what is the alternative?  Living in a fast paced and highly technological world means that people do not allow themselves to switch off – so would you rather lead a stress filled life or a stress-free life?

Have you ever considered how much time you spend on your mobile phone, calling friends, colleagues, or texting?  When you are not on your mobile, how much time do you spend on your tablet or at your computer?  Even if you are not technologically minded but still extremely busy and too busy to allow yourself enough time to relax, then consider, how much time and energy you give to others and tasks that really are not that important?

The time you give to yourself is VERY IMPORTANT.  Taking time to have breakfast in a relaxed state and then spend at least 5 minutes in mindfulness, can have a major impact on how you tackle the rest of your tasks throughout the day.   Choosing how to spend your time, rather allowing outside influences, to dominate your schedule, can also make a major difference to how you feel at the end of the day.

More importantly, your thought processes will also determine the state of your bliss – Ralph Waldo Emerson once said, ” a man is who he thinks about all day long” – so consider how much mind energy you give to negative thinking, like worrying about what you ultimately cannot change and instead taking control of your thoughts and deciding what you can change, in order to develop a balanced and  harmonious life.  The choice is yours – change doesn’t always happen instantly, and making changes, can often seem like too much of a chore.  However, choosing to de-clutter your mind and your life of things that are no longer important or that no longer serve or support you, can become liberating and will ultimately lead to a less stressed life.

So, don’t you owe it to yourself and to the people you care about to start making some positive changes and become aware of where your thoughts take you? 

Why not drop me a line and let me know how you get on, or if you need some support in making the changes you crave, then I will be happy to talk to you……..your life is a gift, so start living it in the present moment.  Forget what’s past, don’t worry about tomorrow,  enjoy your bliss and start to live your life fearlessly!

Relationship Conflict – how to deal with the stress it can cause?

Monday, March 24th, 2014

Facing or dealing with conflict within a relationship, which may ultimately lead to it’s breakdown, can be very stressful and emotionally draining, to say the least.  It can also impact on the rest of the family. Also, what can add to the angst is when you choose to blame yourself for the breakdown, or others are pointing the blame at you.

Having the right support in place is crucial, yet sometimes talking to friends and family members can create even further confusion.  Therefore, it is important that you and your partner/spouse consider ways in which you can deal with the situation you are facing.  Yet, how can this happen if communication has broken down or if one partner chooses to leave?

First of all, it’s important to take time out to calm down, assess your thoughts and then decide how you are going to deal with it.  Talking certainly helps, especially when you are angry and upset.   Yet, some people find it hard to talk about how they really feel, for fear of being judged  or criticized i.e. “I told you so”.  Anyone who chooses to treat you in this way is of no help to you at all, and you need to avoid them. 

Instead talking to a professional therapist can certainly help.  He or she will provide you with a safe and confidential space to offload your thoughts and relinquish feelings of hurt, anger, frustration, bitterness and heartache.  In doing so, you will be amazed at how much better you will start to feel. Also, talking to someone who ‘understands’ and who can empathise with you will help you to make sense of the situation you are in and eventually, you will start to feel more confident about the choices and decisions you need to make.

Breaking up is hard to do, but I find that for some couples, who still love each other, entering into therapy, being able to talk things through in a ‘neutral space’ away from the earshot of their children, certainly helps them to come to terms with what has happened and find ways in which to overcome the difficulties they are facing.

Getting the right help and support as soon as you can will also help you to avoid sinking into depression.  Too often, by the time a person decides to seek help, they are already depressed and may have had to resort to taking anti-depressants.  Therefore, the quicker you can get the right support, the quicker you will start to take control of your life and decide the best course of action.

So, if you are facing conflict in a relationship or the prospect of a divorce or separation, do something about it NOW before it starts to have a major impact on your health and wellbeing.

Misperceptions, Assumptions And Demands On Ourselves And Others Can Lead To Stress, So Why Get MAD?

Monday, November 11th, 2013

When faced with challenging people, situations and circumstances, it is so easy to allow our anger and frustration to get the better of us. However, when you allow yourself to step back and look at the big picture, is it really worth getting mad about?

What you choose to get upset about now you will probably not even think about in 6 weeks or 6 months’ time, unless you allow yourself to become a victim……….


5 Clear Signs You’re Stressed – And What You Could Do About It

Friday, August 16th, 2013

Most people get stressed from time to time, depending on what is going on in their lives at any given time. What’s important, however, is that you’re able to identify when the stress is becoming problematic to your everyday life.

Whilst there are a number of ways you can spot the signs of stress, the following five are arguably the most notable.