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.
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Sunshine following illness…

Jo April 17 1503Been a bit of a low energy time these past weeks. A virus that hung around and affected all the household, laid us low for at least a month. A bit grim and influenced certainly my energy levels and gave a tendency to low mood.

In the winter months a sense of isolation can quickly be upon you when you’re unable to get out and about and the weather is less than inspiring.

Time to sit and watch the tv programmes you never get round to, listen to soothing or boosting music and complete some gentle tasks – hemming new curtains in my case! – are the opportunities to go with, as you need, so you can rest and recover.

It took time… but

So glad to be feeling brighter and more positive!!

This period made me aware of how important connection with family and friends is at these times. A listening ear, a few kind words when life feels tough go a long way to boost well being.

Try to connect with loved ones where you can!

It is invaluable to well being.

Just sharing the new optimism of spring makes you feel good. The sign of new growth, new life and brighter weather.

Now when the sun is out I listen to the birds singing as they build their nests. Feeding  them regularly so they thrive in the cooler months and look forward to planning outdoor activities for the sunny days.

Helps you feel gratitude.

After we hibernate for the winter it is good to reconnect with neighbours and friends when it hasn’t been so easy to connect. Plans for spring gatherings, plans for the garden and plans to just be outdoors,

Try to incorporate this into your days moving forward.

Look or get outside when you can, on the sunnier days and focus on the nature all around you, to feel good!

A work in progress…

 

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.

 

Positive psychology & wellbeing

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There is a growing recognition of the impact our thoughts have on our sense of well being.

The mind body connection!

How we think, feel and behave affects how our body functions.

If you are caught in a negative pattern of thinking, over time this will impact on your physical well being. This is why positive thought is so important in improving our outcomes for good health.

Mental thoughts/mental health affects our physical health.

Fine when you are in a good, positive place – what if your not!!

The first step of changing how we perform is recognition that we could do something different.

It may not feel like it, but our actions are our choices!?

Changing thoughts, feelings and actions can be very difficult to do, but by having a vision of how things could be different, is the start of the process.

Then repetitive positive thoughts and action creates new habits!

Support…

to take small steps towards this new way of being is essential.

In my work as an Integrated therapist I help clients to identify their new intention and set goals using NLP, Psycho therapeutic coaching and often Hypnotherapy. This accesses the sub conscious where changes can be made more effectively.

Exploration of your thinking patterns to challenge beliefs, and skills to support practise are key. Through visualisation of new approaches this enables you to feel it and make it real.

The more we think positive thoughts, and practice thinking positively, the more this becomes your new way of being.

The power of the mind is amazing, use it to your full advantage.

 

 

Sunshine following illness…

Jo April 17 1503Been a bit of a low energy time these past weeks. A virus that hung around and affected all the household, laid us low for at least a month. A bit grim and influenced certainly my energy levels and gave a tendency to low mood.

In the winter months a sense of isolation can quickly be upon you when you’re unable to get out and about and the weather is less than inspiring.

Time to sit and watch the tv programmes you never get round to, listen to soothing or boosting music and complete some gentle tasks – hemming new curtains in my case! – are the opportunities to go with, as you need, so you can rest and recover.

It took time… but

So glad to be feeling brighter and more positive!!

This period made me aware of how important connection with family and friends is at these times. A listening ear, a few kind words when life feels tough go a long way to boost well being.

Try to connect with loved ones where you can!

It is invaluable to well being.

Just sharing the new optimism of spring makes you feel good. The sign of new growth, new life and brighter weather.

Now when the sun is out I listen to the birds singing as they build their nests. Feeding  them regularly so they thrive in the cooler months and look forward to planning outdoor activities for the sunny days.

Helps you feel gratitude.

After we hibernate for the winter it is good to reconnect with neighbours and friends when it hasn’t been so easy to connect. Plans for spring gatherings, plans for the garden and plans to just be outdoors,

Try to incorporate this into your days moving forward.

Look or get outside when you can, on the sunnier days and focus on the nature all around you, to feel good!

A work in progress…

 

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.

 

Challenges of life

Into the swing of 2019 🙂

Started the year with some goals to aim for, with a plan to stay calm so

you could work steadily towards what you wished to achieve…?

 

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Past week 3

and already having feelings which overwhelm??

 

Those challenges you could forget for some time, with festive food and cheer to distract you, are now a firm reality. The carefree December days of frivolity have dropped into the cold, short, debt ridden days of January and seem to stretch far into the coming months.

Hence talk today of #BlueMonday – I wont spell it out as some may feel it’s too negative to focus on!

Don’t despair… It’s difficult to find the enthusiasm and motivation when life is feeling like this but it will get brighter. 

 

Focus instead on small steps to feel more positive:-

– Eat nutritious meals when you can to boost your energy levels.

– Make time to get outside and connect with nature, to boost mood.

 – Plan social meet ups for a cuppa at home and a chat, if money is tight,   or incorporate a catch up with a dog walk or getting out in the           countryside.

– Wrap up warm and nurture yourself – consider the art of hygge for  the winter months.

– Practice gratitude and start writing a journal as you go to bed, to build your skills.

– Talk to yourself kindly and focus on some positive affirmations.

 

Don’t try to achieve too much it is the winter after all and many creatures hunker down in the colder months and save their energy until the spring. Do what you have to but take it steady.

Don’t be too hard on yourself!

 

It’s more challenging to keep focused and upbeat when the reality of daily life seems relentless, but find the moments of peace…

In time consider possible plans for the summer so you have events or holiday time to look forward to…

Jo Copland-Dando is an Integrated Hypnotherapist and Coach with a background in Health. She works on many issues of well being from a purpose built, safe and confidential space. As a specialist is Anxiety,  she works with AnxietyUk to support clients.

 

New Year, new direction?

IMG_2514What journey of change do you want to start on?

New year, new you!!!

How does the 2019 ‘you’ look?

 

Now the Xmas decorations are down, we are looking forward to the weeks and months ahead. The early days of January are cold and gloomy, in the Uk at least, and how we might plan for the spring and summer ahead, starts to loom in our minds.

What needs a refresh, a clear out or a complete change, with new habits or patterns of behaviour?

How would you like things to be different?                                                                         Do you wish to :-

  • become more active or sneak activity into each working day
  • eat more healthily or plan to have a meat free day each week
  • focus on thinking more positively or introduce gratitude into your evening journal
  • connect with nature or plan with colleagues to get outside each day in your break
  • feel calmer and focused or incorporate meditation or self hypnosis into your day
  • become stronger in mind and body or start your day with yoga stretches

The more you are able to break your vision down into small achievable goals, the more likely you are able to practice them and incorporate them into your daily routine.

By visualising how you you would like things to be in the future you can begin to set a new direction. If you don’t put some time and energy into thinking about this, life will continue the same.

“If you always do what you’ve always done, you’ll always get what you’ve always got” Henry Ford

 

It’s about thinking about what you want for the new you!

Setting a new direction has never been easier. There are a whole range of ideas, information and resources to access via the internet. These will inspire you to begin your journey. Lots of people are discussing new challenges, particularly as we start the year and friends and family can help set you on your new journey.

Maintaining the journey is often the biggest challenge!

Sometimes we just need some moral support. By fully examining the habit with another person and breaking it down into achievable and maintainable steps can bring a much greater chance of success.

Seek help from those around you who can bring a fresh pair of eyes.

If this is not readily available look for local services which can support you.

Jo Copland-Dando is an Integrated Hypnotherapist and Coach with a background in Health. She works on many issues of well being from a purpose built, safe and confidential space. As a specialist is Anxiety,  she works with AnxietyUk to support clients.

The challenges of the festive season?

“Tis the season to be jolly”

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

or so we hope!

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.

Try:

  • Helping 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.
  • 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…

Focus on the positive this festive period!

Awareness of anxiety and what helps.

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We are increasingly becoming aware of mental health issues like anxiety.

Traumatic events such as the Grenville Tower fire, the Manchester bombing and London attacks highlights the challenges people face emotionally in very difficult situations. What support may be offered to these survivors, both immediately and months or years later, and how this helps people to adapt to new circumstances, broadens our understanding of services available and what can help.

The media coverage of such events increasingly raises the impact of trauma on an individual’s mental health. Therapeutic support is encouraged and considered necessary after such events. This may cause individuals observing this process to reflect on difficult experiences they may have witnessed and how it has affected them emotionally.

People in the public eye are increasingly feeling able to discuss their mental health challenges, what they have tried and what has helped them, more openly. This influences our perceptions of emotional challenges and with more openness about struggles, and may cause us to consider people we know with similar concerns. We may also feel more questioning of our own mental well-being.

As it has become more acceptable to talk about mental health issues, both in our personal relationships and in the working environment, our awareness has grown of how difficult experiences impact on how we function in everyday life.

Social media, news coverage, screen time, multi-tasking, increasing expectations and less personal connection all impact on how we feel emotionally. There are many other influences too, and research shows that anxiety is on the increase.

So what is anxiety?

Anxiety is part of a natural body response, where the sympathetic nervous system is activated to react to a threat or danger by initiating the ‘fight or flight’ response. The normal response raises our heart rate, to get the blood pumping around the body, so we can either fight or run away. This is part of the autonomic nervous system and the complementary part of this system, or parasympathetic nervous system, allows the stress reaction to be turned off, therefore allowing you to return to a calmer state. This response slows down the heart rate and is sometimes referred to as ‘rest and digest’. These systems act largely unconsciously.

As we live in much safer times and with few physical threats, we can misinterpret irritations and challenges in everyday life, causing us to be on high alert even when no danger is present. In this situation the sympathetic nervous system can malfunction, leaving you with the feelings of dread or fear, as associated with anxiety.

To start you on the journey for addressing these feelings, you could consider hypnotherapy.

There is a growing body of evidence of what helps with anxiety. Organisations like Anxiety Uk offer hypnotherapy along with CBT and counselling to help individuals develop skills to manage anxiety.

To understand how hypnotherapy can help, check out my profile on the Hypnotherapy Directory.

Stress – mind & body links!

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We have known for some time the affects that emotional stress has on the body. Particularly the increased risk of cardio vascular disease, this includes high blood pressure, and the risk of heart attacks and strokes.

Some of this can be due to negative coping mechanisms – such as smoking tobacco and drinking alcohol…

but more recently a direct link between the psychological processes and how this impacts our health has been identified.

Research has found a link between our emotions and heightened activity in the amygdala. The amygdala is the part of the brain which processes emotions such as fear and anger.

By measuring activity in this part of the brain, using CT scans, and measuring the levels of inflammation in the arteries, heightened activity was identified. By following up participants over several years, following a period of perceived stress, the researchers were able to show an association between the likelihood of a cardiac event and increased stress.

They also showed that higher levels of activity in the amygdala were associated with the occurrence of cardiac events sooner.

Further studies have added weight to these findings. Participants stress levels were significantly associated with activity in the amygdala and arterial inflammation.

Keeping your stress levels in perspective are more important than ever.

Look after yourself by:-

  1. Recognizing stress within yourself

  2. Journal your thoughts and feelings – reducing mental stresses and observe your growth

  3. Practice meditation, mindfulness or self hypnosis

  4. Increase physical activity levels to maintain body wellbeing

  5. Eat as healthily as you can

  6. Nurture sleep

  7. Connect with others and communicate your challenges                                                                                                                                                                                                                                                                                                 stressed-desserts

  8. At times this may be challenging and we may reach for the very things which worsen our health!?

  9. In which case seek support. As a Hypnotherapist I support clients to make changes, which over time helps to improve their well being, particularly emotionally.
  10. This may be something you would consider to help you take the first small steps of change?
  11. Jo Copland-Dando is an Integrated Hypnotherapist with a background in Health. She works from a purpose built, safe and confidential space and specialises in Anxiety, working with AnxietyUk to support clients.

Why try hypnotherapy?

cropped-water-drop2.pngEver wanted to change something about yourself?

Improve a response, a habit, or a way of interacting with others?

Known what you needed to do, but felt like the steps to make the change, particularly sustain change, were too difficult?

Hypnotherapy has the advantage of bypassing the conscious mind, allowing you to access your subconscious and unblock thoughts and behaviour patterns which are influencing you, which you may be unaware of. Hypnotherapy helps you connect with your inner resources and encourage change to occur more readily.

A small change in your responses or actions can cause a ripple effect, which over time, and with practice, can bring great change.

A little nervous about visiting a Hypnotherapist?

Please don’t be! We enter hypnotic states naturally everyday, such as when we daydream or are lost in reading something, and this state can create a feeling of calmness and inner focus. Whilst in a hypnotic trance like state we can still hear what is happening around us and do not respond to anything we do not wish to do. We are also in a state of heightened awareness and are more suggestible to making changes which will benefit our life.

By working with a Hypnotherapist this natural state can be utilised to build your confidence and motivation, so you feel more empowered too.

A boost to your confidence and self efficacy enables you to take the steps to use skills. This is the beginning of the change process. Practice of the new skills helps to make these small changes become the new habit.

Contact me today to discuss the health and well being issues you wish to work on.

You can check out my skills on the Hypnotherapy Directory.

Jo Copland-Dando is an Integrated Hypnotherapist with a background in Health. She works from a purpose built, safe and confidential space and specialises in Anxiety, working with AnxietyUk to support clients.