Improving health by writing!

writing-1209121_960_720

We all have heard a problem shared is a problem halved…

but what if no friends are available and you need to express yourself?

Writing down your thoughts to express your concerns, worries and connect with your feelings may be an option.

Writing can give many therapeutic benefits:-

  • help to calm your mind by giving you a focus

  • document a journey

  • help to express feelings and release emotions

  • help to reduce worry

  • assist in processing difficult situations

  • create a sense of direction

  • help to formulate some goals

  • give a sense of achievement

  • improve sleep

 

Writing can take many forms:-

journaling

documenting, to help process your thoughts

a letter to yourself or others (best not to send, but can help to clarify your feelings)

blogging

free writing

a gratitude diary

list making

doodling

 

There is a body of evidence developing which indicates that if you write a list of specific tasks you need to do for the next day, as you go to bed, it helps reduce rumination (repetitive thoughts). This reduces the time you take to go to sleep.

Better sleep helps the processing of challenges in your life and improves well being.

 

Pick up a pen!

 

Advertisements

Glimmers of spring

Hoping for some more days like this!

We’ve had a few sunny days, but then it goes cloudy with a chilly wind again. Its tempting not to venture far from your warm and hopefully cosy home.

To boost well being its always good to get outside.

Some reasons to get out and about:-

As a dog owner/befriender you can wrap up warmly and get out there, as they insist on this several times a day!!

Explore with children the parks, woodlands or public footpaths and observe the bursting buds of bushes, trees and plants or of new animal life. Help them to learn about the wonders of our nature and countryside.

The garden is always beckoning at this time of year so small jobs to clear, tidy and prepare for the bursting forth of plants and vegetables, during any clear spells, helps to boost positive feelings. Plan the garden of the summer!

With an improving picture, planning to meet friends and family for gatherings out and about in new places or old haunts. Helps with reconnecting after the winter hibernation.

Lighter nights,with the clocks going forward this weekend, ensures more daylight and opportunities to attend all kinds of social events. Consider taking up an activity in the evening of these lighter nights. Get out on your bike, join a club or like me find a running buddy? Keeping active to improve your health.

Community events are planned in parks, villages, halls and the countryside which engage people with all kinds of skills and entertainment.This brings a sense of hope and interest as opportunities to connect in many different ways, socialise and have fun are apparent.

Volunteering time and skills to benefit your local community gives the individual a sense of  well being too. Volunteers may work in buildings to offer services for individuals or organisations, but it can be outdoors too. A sense of contribution and involvement are the powerful positive feelings this type of commitment brings.

So it all looks good!

Certainly it is an improving picture.

All activity and connecting with nature is good for our body and minds, so it is great to be able to plan more of both of these into the coming weeks.

So get planning and hope you enjoy the sunny, warmer moments this weekend.

 

Jo Copland-Dando is an Integrated Hypnotherapist and Coach with a background in Health. She works on many issues affecting well being. As a specialist in Anxiety,  she works with AnxietyUk to support clients. In a quiet space she supports clients from a purpose built, safe and confidential garden room, situated between Bath and Bristol.

Looking forward…

This post I wrote last year and I find myself further along the road of self discovery, with greater positivity and more focused. Onwards!!

It feels easier to be looking forward…

The targets to achieve have had to be found within myself, which has been tough!

Now that the worst of the dark days of winter are over, the weather is giving glimmers of brighter weather, moving forward is on the agenda.

I’m not alone in these feelings of finding it hard, am I?

Working for myself, has been a huge change in my way of life, and at times quite a lonely place. Never worse than in the dreary Uk winter!

No distractions of a team, but none of the pressures either, which has been liberating, but also difficult at times.

Some self reflection has been necessary to move forward.

I recognise this is part of my journey and time has given me space to look at:-

  • who I am emotionally

  • where my strengths lie

  • whom I like connecting to

  • what I find challenging

  • what I need to improve on

  • where I am in my life and what next

  • what opportunities are available to me

This will make me stronger in the long run and more able to focus on where I am heading.

I need to be able to set my targets to continue to be successful and build my practice!

I have tried to embrace these steps for happiness but not always found it easy putting them into practice.

july-2016-028

The first one is particularly relevant, with too much analysing becoming distracting, but may be necessary at my stage of working for myself?

Some exploring has had to be done to gain self acceptance, be able to love more and appreciate more. 

This process may be tough but is beneficial for your skills and experience when working with clients, to understand their blocks and challenges.

Personally I am now more connected with how fortunate I am to have this opportunity to work for myself and build a business.

I am able to feel proud of my achievements to date.

I am engaged with what I can offer others, in order to support clients to make changes.

The outcome is I am planning future services which will help and support people to improve their well being.      So all round benefits.

This is an ongoing journey but acceptance has enabled me to move forward from where I was in my life and feel more focused.

 

 

 

 

The challenges of the festive season?

“Tis the season to be jolly”

Socialising, eating, drinking and being merry with family and friends in cosy, sparkly and fun filled environments –

or so we hope!

autumn-15-206

 

Christmas bring lots of expectations of ourselves and others, to have a good time and for everything to be christmas advert perfect!

With family members absent, or living away, financial constraints, seperated parents, relationship challenges, physical illness and mental health issues, let alone the family dynamics when getting together, the reality can be very different.

So prepare for the onslaught to keep yourself positive through this holiday period.

Help others or ask for support as this may prevent you from feeling too fraught.

Have the food menu and present list organised well in advance, if you are hosting. Liaise with the other attendees for ideas to contribute to the smooth running of the celebration days.

Or ask what your host would like you to bring, prepare or contribute if you are lucky enough to be sharing with others, so you feel involved too.

Keep things simple – focus on what is important – spending some quality time with family and friends in convivial surroundings.

Ask someone you know is alone at Christmas to share some celebration with your group.

Volunteer some time or money for the charities supporting the most vulnerable at this time of year.

Giving to others will boost your sense of well being.

Focus on gratitude!

 

For many people it is possible to pace and plan for the festive season, but for some the additional challenges at Christmas time make this much more difficult.

Mental illnesses such as anxiety or health issues worsened by overeating and excessive drinking can be difficult to manage during the festivities.

 Consider how you would ideally like to be, despite these challenges, if you functioned at your best?

Again planning beforehand can be useful.

To access resources which could help you to manage these feelings and anxieties in the coming weeks, input from a Coach or Hypnotherapist can be beneficial for developing new techniques.

Strategies which support you to access your inner resources at crucial moments.

Not always possible right now, but be aware these tools are available for you to access in the future…

Have a positive a festive period!

Re-focusing, to notice the good things in our lives – boosts our mood.

imageIt is often more challenging to feel happy:-

as the nights draw in and the days become shorter

the days become dull and misty

the cold season rapidly approaches

But don’t dispair!!

A few minutes each day, to reaffirm what is good in our lives, can prevent this becoming a challenge.

Try these simple exercises to refocus your attention and boost your mood!

via 5 Science-Backed Strategies for More Happiness – Mindful

Anxiety – just one experience but similarities for all sufferers.

Anxiety

You know that thing when you wake up really early in the morning and have anxiety? Like you cannot quite put your finger on it but your heart beats fast, your chest feels tight, you go over a zillion mostly irrational things in your head, you have butterflies, think you’re dying, maybe fall asleep for […]

via Anxiety — violetonlineisonline

Celebrating friendships 👩‍👩‍👦‍👦

Do you have those friendships where you haven’t spoken or met for possibly weeks? You know… maybe you shared time as new parents, at college, or a particular work place together?

Challenging and emotional experiences make these friendships intense and special. How people get to know each other and bond over particular times, creates powerful connections. Nurturing these friendships and spending time, if only occasionally, can remind you of who you are and can be immensely supportive.

Ensuring you make time for these friendships by planning meet ups and social events is important. It helps to reinvigorate you and give you energy to move forward in the more difficult times of life. Connecting has the additional benefit of creating experiences and memories, which research suggests is not only bonding for the group members but boosts well being and happiness.

I  am lucky enough to have built a variety of different friendship groups and link up in different ways. The more fun ways the better and here are some examples:-

meet up for a coffee and chat at home or in a local cafe

light lunch at a local farm shop

a few drinks in town

bubble at a local spa

a walk together in the countryside, along a canal or riverbank, or up a hill

a visit to the seaside

a music concert or show together

Having these gatherings in the diary helps to focus you for working through what you need to for life to tick over. They don’t always have to cost much, in fact I find embracing nature is less costly and one of the most calming.

Just need to get the plans in the diary now!…..

image

 

 

 

 

 

 

 

Connecting in a fun positive way helps motivate you and keep you keep connected to your life journey.

 

Recharging!!

imageTime away from it all.

Peace and quiet and a feeling of connection with nature. Choose what you enjoy:-

the beach

the seaside, or coast

the mountains

by a river or canal

in a park

observing animals in nature eg birds or mammals

a country home and gardens

beside a lake

in a forest or woodland

or wetlands.

Anywhere you can observe the sights, smells, noises, sensations and feelings of being in the fresh air.

Know you are alive by connecting with the Earth and our wonderful natural world.

For me there are several habitats I love but the beach or seaside is a favourite. The feeling of the soft fine sand between my toes, the sound of the crashing waves, the salty smell and breeze in my hair is enhanced when it is sunny and warm. It enables a relaxation to seep through my body.

Sitting or lying in this outdoor space with my senses alive I can reflect on issues of the day or more likely chill out………bliss!

When the weather is cooler testing muscles not used so regularly in a working environment to walk, clamber and explore brings a childish thrill.

This is the life 😃