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!

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Autumn mists – leaves & little dog….get out there!

The weather has turned, it’s cool & misty.

The leaves are still on the trees & falling..

falling….

Before the weather gets too miserable – get out there!!

Walk with friends, children and little dogs!?!

Anything that encourages you to get the circulation going, air spreading throughout your lungs, legs pumping..😀

A sense of wellbeing – calm and tranquility as you observe the autumn colours, smell the changes in the season, kick the leaves and enjoy the sensation and the rustle.

Great for body and soul!

Anxiety

Anxiety,  is a  little word

but with a

big impact.

Anxiety

Anxiety is the sensation of being on high alert, otherwise recognised as the “fight or flight response”.

This is a normal body function. When faced with a threat, the body responds via the sympathetic nervous system and hypothalamic-pituitary-adrenal axis and shifts into gear to prepare you for action. Your body is mobilising resources to mobilise body and brain.

This normal response gives physical symptons of shortness of breath, fluttering in the stomach, racing heartbeat and sweating and emotionally you may start to feel fearful.

This sense of being ready for action was necessary in the days when we lived in caves and lived a primitive life. We often had to use our body physically and this gave an outlet for the energy build up.

Nowadays you may need to be on high alert in different situations, maybe to present a speech to a large group or a discussion with your boss if a confrontation is brewing which needs to be addressed. Then your body prepares, to sharpen your attention, so you can set about performing. This performance is an outlet for the build up of energy.

Unfortunately humans are unique in that a danger doesn’t have to be present to give us this response, we can conceptualise it. Neuroscientist Bruce McEwen says “the mind is so powerful that we can set off the [stress] response by imagining ourselves in a threatening situation”. Is it this ability that can cause people to be stuck rumminating and anticipating a stressful situation and being stuck in the stress response, leading to a state of anxiety?

We may have lost sight of where some of our body processes come from but we need to recognise them to make them work for us. Unchecked we can easily drift into symptons we know associate with anxiety.

How can we recognise our reactions, acknowledge them and make them work for us in modern life?

Sounds like action is needed!

  1. Recognition and understanding is the first step.
  2. Time out in the fresh air, dog walking, connecting with nature, or any exercise which suits your lifestyle, is a must.
  3. Relaxation of the mind, accompanying exercise, or in the form of meditation, mindfulness or hypnosis.

This gives you time to disconnect from your concerns and enjoy the physicality of movement and/or of emptying your mind – preferably both!!

If this is a challenge and you are finding activity difficult to incorporate into your week,  sessions with a Hypnotherapist can help you to identify what you need to focus on for yourself, to promote better well-being.

The outcome is harnessing the energy  of your body and mind to work with you!

“Season of mists and mellow fruitfulness…”

I love “Autumn” by John Keats.

The weather has turned, it’s cool & misty.

The leaves are still on the trees & falling…

falling…

Before the weather gets too miserable – get out there!!

Walk with friends, children and little dogs!?!

Anything that encourages you to get the circulation going, air spreading throughout your lungs, legs pumping… 😀

A sense of wellbeing – calm and tranquility as you observe the autumn colours, smell the changes in the season, kick the leaves and enjoy the sensation and the rustle.

Great for body and soul!

Let’s Talk Mental Health: Sleep Anxiety and Insomnia. — maria alexandra \\

A practical guide on how to get you sleep habits back on track…

A truly ‘ideal’ lifestyle – the definition of which is subjective – is, I would argue, impossible to achieve. In some instances, mere time constraints may get in the way: you miss workouts because of upcoming exams, choose convenient food while travelling, sleep less than your body needs because of work. Sometimes, it’s mental health. […]

via Let’s Talk Mental Health: Sleep Anxiety and Insomnia. — maria alexandra \\

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 a direct link between the psychological processes and the impact 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 occurence 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.

Basics:-

  1. Recognise stress within yourself

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

  3. Increase physical activity levels to maintain body wellbeing

  4. Eat as healthily as you can

  5. Nuture sleep

  6. Connect with others and communicate your challenge

    At times this may be challenging, in which case seek support.

Don’t strain Little Brain

Struggling with overload or overwhelm?

Not feeling like you are performing at your best?

Become aware of how you are contributing to you own frazzlement!

 

A book on well being and resilience…

DSLB 002

 

 

This book presents a compelling picture of what we do to ourselves on a daily basis, sometimes on an hourly basis, and what we could do instead.

It summarises and simplifies a wealth of current writing and research on neuroscience and related fields of personal well being.

Offering practical insights into the challenges to overcome, and the simple solutions which can make this possible.

Gain a better understanding of what you’re doing, how you can do things differently, enabling you to feel stronger and more resilient.

Certainly worth a look!

 

 

 

 

Anxiety

Such a little word…

But it creeps into so many peoples lives and sets up in the background of their mind. Always ready…

 

anxiety

Ready to set off and take hold of your thoughts, at the slightest invitation.

I know this to be true for myself, in my own thinking.

In my work as a Hypnotherapist…

anxiety is regularly present in people’s thought processes:-

– about what has happened in their life

– what concerns they have right now

– how they can change things

– where they are going…?

I use hypnotherapy to access inner resources for myself and clients…

to build on skills we already have, but have lost sight of!

Isn’t this true?

We are busy, life changes and we forget the strategies we have been regularly using or used in the past. Once you have felt anxious, at times of stress, rational thoughts can go out of the window!

We all have to work on our thinking skills and notice our negative thoughts, in order to avoid being kept in the same place.

Hypnotherapy helps you change habits by accessing inner resources, via your subconscious. It raises your awareness to the skills you already have. With practice you can establish or re establish new neural pathways, so you can function better in everyday life.

The process takes commitment from you, the client, too but the experience is pleasant and relaxing.

The outcome is to enable you to feel more in control of your thoughts.

The mind is very powerful, so harness its potential to work for you!

When you want to change something for the better:-

feel more in control of your weight

stop smoking

manage feelings of anxiety

get rid of a phobia

perform better in a situation

improve your health and sense of well-being

seek support from a Hypnotherapist.

You can learn skills to practice in everyday life.This starts you on a pathway to new habits or ways of thinking and being.

A small change over time leads to larger changes – the ripple effect.

Consider hypnotherapy to start and sustain change!

Being a ‘good enough’ parent…

A parent needs to be ‘good enough’at offering the love, care and attention to meet the needs of their child. Understanding their stage of development is important. Having fun, giving opportunities and embracing other family members and friends, to help raise a child, creates great pleasure and feels less like hard work.

I love this blog, except for the reference to the Almighty which is personal choice.

~ ~ ~ There is no such a thing as perfect parenthood Who is the paragon of father or mother Claim to have a one size fits all formula Children are unique and special Have different talents but same potential Minds like sponges, soak in as much as available A secure environment and loving care […]

via Parenting — The Shower of Blessings