Challenges of life

Into the swing of 2019 ūüôā

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…?

 

money101.co.za

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.

 РPlan 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.

РWrap up warm and nurture yourself Рconsider 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.

 

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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.

Feeling anxious?

 


As someone who has struggled with anxious feelings for over 10 years and not being influenced by these thoughts prior to this, I find it frustrating to continue to have to manage both anxious thoughts and feelings from time to time.

 

ARRRGH!! 

When these feelings present themselves what can I do?

 

Generally I find the following helps to improve my state:-

-Take the time to look at something beautiful – really notice and enjoy the moment…

Use all my senses to really pay attention to an item eg. flowers picked from the garden?

-Eat a balanced, healthy diet

-Walk in the countryside and connect with nature

-Keep active – walking, gardening, running, cycling, swimming

-Go to bed at a regular time, avoiding screen time before bed and prioritise sleep

-Connect with people who are aware of  my challenges and empathetic, not dismissive

-Make time for meditation and/ or relaxation

-Socialise with family and friends in a familiar situation

 

However when there are different situations, where these routines and habits are less able to be incorporated into daily life, or extra factors need to be accommodated  and this can be much more difficult.

Emotional challenges and feeling stressed can exacerbate the anxious feelings, so pacing and planning for time out to adapt and acclimatise to challenges are essential.

My primary tip!

Take time out to accept feelings and not be so hard on myself!

 

If this is difficult to achieve seek support. Services can be accessed via your Gp.

Alternatively a hypnotherapist can help you to change your thought processes and in turn your feelings and behaviours.

Complete the contact form attached if you have any queries.

One small change…

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We all have habits we may wish to change…

or have an issue which is challenging our life and threatening us from feeling our best!

To function in the best way we can and get the most out of our life we all need to constantly review…

There is always room for improvement!!

 

However this can be tricky and takes time and effort.

Here are simple steps which enable change to occur:-

hyp 001

 

Glimmers of spring

Hoping for some more days like this!

Feb 18 022

We’ve had a few sunny days, but it’s not long after the snow and the changeable weather often brings a chilly wind. Its tempting not to venture far from your hopefully warm and cosy home.

To boost well being its always good to get out and about.

Reasons to get outside include:-

As a dog owner or 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 find an exercise 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. Opportunities to connect in many different ways, socialise and have fun are more abundant.

Volunteering time and skills to benefit your local community, gives the volunteer a sense of  well being too. Skills may involve working in buildings to offer services for individuals or organisations, connecting with others and may involve activities outdoors too. A great benefit of this work for the individual is the sense of contribution and involvement locally, which can boost powerful positive feelings.

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.

What about those niggling health and well being issues, which need some small shifts for you to be able to engage in these opportunities?

Motivation to:-

get more active

eat more healthily

reduce negative thoughts

feel confident talking to new people

reduce addictive habits

incorporate better ways of living your life

Need support to start the changes? A Hypnotherapist can start you on your journey…

Wherever you are, I hope you can get planning and enjoy some sunny, warmer moments in the coming weeks.

 

Snow days impact!

March 18 043

Feeling held back and caught up by the snow?

Difficult when not everyone is able to get out and about, services are closed and you feel trapped indoors.

None of the usual hustle and bustle and maybe the lack of social contact is a big change.

My husband is stranded working away and he’s been away all week, so that’s not great.

Try to avoid it getting you down.

It is away from our usual routines and activities but it is luckily short lived.

Hopefully you’re cupboards are well stocked and you are warm. If this is a challenge gather warm clothes, blankets and move around where you can. Call on contacts to share resources where needed.

If you are able, get out even for short periods in the snow

it is beautiful out there!

but ensure you are wrapped up in layers, with the necessary boots, gloves, hat and scarf.

 

Embrace the beauty of the whiteness while it lasts…

March 18 012

This is unexpected time, embrace it!!

Once inside and warming up again use this time away from the usual work routine to reflect…

 

and take stock for a while…

 

What do you wish to achieve going forward?

Read around ideas and gather some information

How do want life to be in 3-6 months time?

 

What may be holding you back?

Any challenges to your health and well being you wish to change?

 

Often the first step is the hardest

but also recognising that something needs to change is the biggest step!!

 

Happy first steps…

March 18 033

New year, new you?

2018!!

images (2)

What do you wish to change?

Looking for help…

to start taking some small steps

which day by day

sustained over time

will set you on a journey

to a new you?

 

We all know what we may need to do, but actually setting it into our lifestyle and moving forward with it, is much more challenging.

 

Would you like support with?

-Feeling more positive

-Eating more healthily

-Being more active

-Stopping smoking

-Pain management

I can explore with you a way forward.

With years of working with all types of people, to empower them to make health improving changes and more recent skills in coaching and hypnotherapy, we can look together at what you wish to address.

Then work on the how!

Just check out my website… and get in contact.

Happy New Year!!

 

 

 

 

Keeping well this winter!

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It is inevitable that there are infections and viruses around at this time of year.

If you eat healthily, exercise regularly, manage your stress levels and ensure good sleep habits, then you can reduce your risk of being unwell.

Quite a big ask at this busy time of the year when we often over indulge on alcohol, food, and late nights. Also we tend to extend ourselves to more social gatherings than we can handle. Mix this up with gathering in overly warm premises, close together, more frequently, where people carry illness and we have a wonderful environment for bugs to spread.

So what can I do?

  • eat healthily where possible, particularly plenty of vegetables and fruit to boost your intake of vitamins and minerals, particularly vitamin C
  • boost your immune system with a diet rich in garlic and onions, which have been shown to have anti viral properties
  • prepare well in advance for the extra organising of Xmas, with tasks completed in earlier weeks, and liaise with other family and friends who are sharing this with you to spread the load
  • this will reduce your stress levels and help spread the financial load
  • take up the offer of a flu jab if it is available to you – this protects not only yourself but young children, older people and any vulnerable adults
  • plan to have rest periods in amongst social activities, allowing you to pace yourself
  • ensure some early bedtimes to enable your body to rejuvenate itself and manage the increased workload

None of this is rocket science but we often forget these simple steps.

If in doubt one of the most protective factors for reducing your risk of illness is good hand washing.

If you don’t avoid the round of bugs, I didn’t, particularly if you are in contact with young children. Then resting, staying warm and drinking plenty of clear fluids along with regular paracetamol should make you comfortable and promote a speedy recovery. This again may involve support from friends and family.

Good luck at this busy time of year and keep positive!

Feeling anxious?


As someone who has struggled with anxious feelings for over 10 years and not being influenced by these thoughts prior to this, I find it frustrating to continue to have to manage both anxious thoughts and feelings from time to time.

 

ARRRGH!! 

When these feelings present themselves what can I do?

 

Generally I find the following helps to improve my state:-

-Take the time to look at something beautiful – really notice and enjoy the moment…

Use all my senses to really pay attention to an item eg. flowers picked from the garden?

-Eat a balanced, healthy diet

-Walk in the countryside and connect with nature

-Keep active – walking, gardening, running, cycling, swimming

-Go to bed at a regular time, avoiding screen time before bed and prioritise sleep

-Connect with people who are aware of  my challenges and empathetic, not dismissive

-Make time for meditation and/ or relaxation

-Socialise with family and friends in a familiar situation

 

However when there are different situations, where these routines and habits are less able to be incorporated into daily life, or extra factors need to be accommodated  and this can be much more difficult.

Emotional challenges and feeling stressed can exacerbate the anxious feelings, so pacing and planning for time out to adapt and acclimatise to challenges are essential.

My primary tip!

Take time out to accept feelings and not be so hard on myself!

 

If this is difficult to achieve seek support. Services can be accessed via your Gp.

Alternatively a hypnotherapist can help you to change your thought processes and in turn your feelings and behaviours.

Complete the contact form attached if you have any queries.

Menopause

images (3)

I never considered myself a hormonal person and yet on turning 40, after a period of sustained stress and ill health, I developed over the following years many of the symptoms on the list above.

Prior to being diagnosed as coeliac, in my late 30’s, I had always been healthy and relatively stable in attitude – how was I now on this emotional rollercoaster?

I had experienced anxiety during my relationship breakdown and was unsettled to find similar symptoms had become a bit of a feature in this new stage of life. It seemed to take so much of my energy to manage my feelings so I could to try to continue to function as normally as possible.

Have you experienced similar symptoms, feelings or challenges?

In a busy stage of life with fairly young children, I initially put the tiredness, poor memory and anxious thoughts down to the juggling challenges of parenthood, particularly as a single parent.

I spent months trying establish what was happening within my body to cause me to feel like I did…

With increased night sweats and mood swings I tried all kinds of dietary and alternative supplements, spoke to friends, colleagues, read, googled and sought support from my Gp. After some blood tests I was a bit shocked, but relieved, to be diagnosed as peri menopausal.

What was this! Further investigations followed…

The concept was okay, I’d had my children, though this took a bit of getting used to, but the symptons were much more tricky!

Heading into the menopause early, I was really unprepared! Why were these feelings and thoughts so pervasive after sailing relatively unscathed through puberty and into adulthood?

After a year or so of struggling with a variety of symptoms, despite experimenting with many products including soya, rich in isoflavones, black cohosh and evening primrose oil all resulting in little relief I returned yet again to my sympathetic female Gp. With teenagehood looming, and my increased irritability I was rapidly running out of options she seriously discussed HRT. Being a long way off fifty she explained the benefits outweighed the negatives as these were hormones my body should still ideally have. Trying a couple of different brands and doses finally found the combination which improved many of my symptoms.

Continuing on HRT today, anxiety is the main one which continues to raise its head from time to time!

When you don’t have anxiety you can’t imagine what it is like so I’d have weeks of being okay and in between bouts it seems irrational and unbelievable it is so debilitating. So you push on…

I have since read much around anxiety, the menopause, coeliac disease, the human brain and hormones, whilst the challenges continue.

The role of hormones and the fine balance between these are well demonstrated as below.

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With several factors unbalancing your health, it makes sense it will take some time to even begin to restore some normality. This model helps explain the complexity and the delicate balancing interplay of several feel good chemicals which affect your mood.

I’ve found trying to understand what is happening in my body and mind has helped me to manage symptoms over time. However self acceptance has been one of the biggest challenges which still continues to this day.

More recently I have not only read about the positives of exercise but also the need to find new directions, develop skills and find purpose as a woman moving into her fifties.

Certainly for me this is the time of finding fewer or no children at home, after being such a focus for many years. This may have been both demanding, yet fun, but requires great adjustment to find the ‘new you’ as you make potentially huge changes to your lifestyle. This stage brings adaptions psychologically & emotionally and can leave you feeling again overwhelmed and anxious about future directions.

Talking to someone to find a way forward can be invaluable at this time. Helping you to take stock of where you are and what you want, can help you to set a new direction, and identify manageable steps. Enabling you to move towards a new phase of life which can be liberating.

Take that first step today!!

 

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.