Author: brainbiscuitscoaching

lifestyle, lockdown, Mental health, Well-being, wellbeing

Lock down tips for keeping yourself in check.

brainbiscuitscoaching

With us all experiencing lock down at various times around the world, this brings many challenges and changes in many ways to our day to day life. The one thing we can try to keep control of is to look after ourselves as much as possible at this very unpredictable time, so be kind to yourself and try to listen to yours needs for getting trough this all as comfortably and healthy both mentally and physically as possible.

Tips that you might find helpful;

1) If your working from home try to think about the most suitable place to set up. A place that you can distinguish between work mode and home life. Space might be an issue and if so find a room you feel comfortable in and that can change throughout the day from work to your personal living environment.

2) Think about how you start your days,mornings can become incredibly important as they can set you up for the day. Try to make them good for you and ensure they include something that supports your mindset for the rest of the day. From a good cup of your favourite coffee or morning exercise routine. Maybe wake up at different time to the rest of your house hold so you have some space first thing for you when waking up.

3) This has put a dramatic shift in most of our routines so you might find it’s a good idea to have a weekly or daily Planner, keep a list of what you want from the week, when listed you can then tick off as you go. A weekly planner/list will also visually show that things can still happen and be achieve even if more home bound than normal.

4) When possible Get some daily Fresh air, if safe where you are to go outside this is great for clearing your head. Walks are great or get in the garden for half an hour take a lunch break your inside a lot more and it’s darker this time of year in some parts of the world so any day light and especially if a sunny winters day.

5) clear clutter, because lockdown means we will be in our homes a lot more it’s a good idea to make time to finally tackle areas of the home that feel chaotic or cluttered, plan in time to do this as you don’t want chaos around you, clear home clear mind.

6) creative pursuits, it might be worth having a projects list that you can occupy yourself with when feeling fed up or board, Creative pursuits for example from baking, cooking, making things to painting just try different things as ways of relaxing and expressing yourself at this unusual time.

7) Have a plan for when you find yourself feeling stressed or anxious that you can draw upon, think of what will help you, for example a run or walk, have a bath read a book, call a friend. Tackle one worry at a time, write it down and then write how you can solve it and what you can’t solve how you can manage how you deal with it even if it’s drawing a line and saying to yourself somethings you can’t control or do anything about, but for example anxiety from this can be managed when I go for a run or walk etc to help as coping strategies.

8) Connect to those who keep you positive and check in regularly with friends and family from calling, face timing each other and try to join in with any fun things in your on-line community from quizzes, art classes and exercise classes etc.

9) Make a list of things you want to do when things are back to a new Normal, positive things such as places you want to visit and activities you want to do keep connected to the future.

10) Make a positive place where you have photos, things that make you smile and feel centred amongst all the crazy going on even if it’s a box filled with things like memories of vacations, places and photos of friends, family, experiences you have had that where fun. It’s so important to remind yourself it hasn’t alway been like this and it won’t always be either.

11) Take a minute out from everything and everyone each day find a calm spot inside or outside that you can go to. Use this time and space as the spot for clam thinking, reading, relaxing exercise etc it’s your place for your pause break to restore and recharge yourself we all need a moment at time’s.

12) If tour not coping and finding yourself slipping make sure you tell someone, reach out and you won’t be alone many of us will feel like this at some point, sharing your worries will help as you won’t feel so alone in your head with it all. Your not failing because you need support, help or struggling be kind to yourself and just reach out.

Stay safe, well both mentally and physically and look after yourself.

2021, lifestyle, Mental health, New resolutions, new year

New year, New focus, New beginnings

brainbiscuitscoaching

The new year is almost here and it’s the perfect opportunity to make a fresh new chapter and start. This years been a crazy one to say the least and challenging to all of us at times and definitely brings home a BIG reminder that life is precious and short, so there is no time to waste when it comes to your happiness.

Below are some Tips for Success in making your goals happen;

1)Keep a diary list of tasks each day of the steps you want to take, tick them off as you go.

2) Have a object of reference to support you to stay focussed and example is “That dress or suit” hanging up you want to fit into again or brought to wear when you go to ….

3) don’t underestimate the power of positivity that physical movement provides when you need a mood boost. This can help keep you pushing in the right direction. Don’t under estimate endorphins, highly recommend even just going for a gentle walk when safe to do so lockdown wise whenever possible.

4) Have a list of new things to try, from projects you want to do or finally complete. Keep this new year more fun and interesting, try new things, new activities and visit places you haven’t before, keep things motivational and moving throughout 2021 outside the comfort zone. Plan what you would love to do or a list of what you miss and will do as soon as lockdown and things are all possible again to do round covid etc,

5) Surround yourself with people that boost you, that want you to succeed and make you feel good about who you are. It’s so true your tribe is your vibe.

6) Make time for “me time”. It’s not selfish it’s vital.

7) Get plenty of fresh air,surrounded yourself in some good “old free fresh air” in natural surroundings in the great outdoors. The breaks by going for a walk and taking in new surroundings can help you keep your mind in check and keep you feeling positive.

8) Think about what helps you on the days where your motivation slips, make note of the “go-to’s” that spur you on! When looking at the new year 2021,

9) don’t forget how far you have come,reflect on your successes. Make sure you remind yourself of all the steps you have already taken just to get to where you are! Use phots, diary anything that you can reflect back on start to present day of your journey.

10) Make sure don’t lose your identity, you can be a mum, dad, husband, wife, partner, professional, but most importantly your you make sure that you still identify as who you are not just to all the other identities you have. if you feel this is slipping priorities this as focus area to reconnect with yourself.

The New year can create a mix batch of emotions. It might be about letting go of what has been and cant be changed. It can bring hope, a fresh start looking ahead,new beginning, but also try not to be pressured by it all, do what you feel you can, when you can and when it feels right for you when it comes to goal setting. It Doesn’t have to be January you start what you want to accomplish when you want something go for it whatever the day month year.

When ever your ready to set out your goals and you feel ready you can try this exercise;

1) Get a note pad and pen and list all the things that come to mind, List them all down on paper.

2) Once you have a list then choose which of the things on your list you want to focus on most and then narrow it down to 2-3 of them to start with.

3) When your choosing these 2-3 ask yourself which of the things will make you feel happier and help you progress to where you want to be?

4) Once chosen, the next thing is to think of what it is you need to do to achieve them or change to reach them. Think about what small steps You can make happen in the right direction for each of the 2-3 items you have chosen.

5) Then commit and decide when you are starting this plan of action and put a date or mark it in your diary, it’s proven when you write things down your more likely to actually do them. Again as always tick them off as you go so you can actually see how much closer you are to where you want to be from where you started.

Remember perseverance is key you get out what you put in, so give it your all, this proves your really invested and want this goal rather than feel you should be doing it! Keep the path true to you!

Wishing you all a safe, healthy and very happy new year 2021

Christmas, christmas well-being tips, Mental health

Merry Mental Health

brainbiscuitscoaching

This Christmas don’t forget to make time for you and look after your mental health. If your someone who needs routine or to maintain some elements of your life to keep yourself in check then do just that keep up those strategies.

Don’t lose sight of what you normally would do in a normal week to balance out how you cope with all the juggling of day to day life.

Recognise when you feel yourself slipping a little and make it a priority to help yourself balance out again. Don’t leave it to get worse.

Make sure you have a moment to yourself for yourself. It’s good to process the day and anything on your mind and acknowledge those thoughts.This in hand will also help you to prevent from bottling it all up. Bottling things up can only lead at some point to an explosion. Explosion of emotion, fear, Self sabotage or feeling overwhelm because you haven’t allowed yourself time, time to process and think through your feelings and thoughts.

Remember it’s just as important to exercise your mind as it is your body.

Wishing your all a very Merry Mental health this Christmas

Christmas, christmas well-being tips, lifestyle, Mental health

Your Christmas preparation plan… (for you)

brainbiscuitscoaching

Your Christmas preparation plan;

It’s that time of the year when Christmas is around the corner and I feel it’s important to make sure you ask yourself; Is any of my Christmas planning filled with things that I want ? Does the planning reflect What is my ideal Christmas? Many of us are restricted because of covid situation for travel and some countries gatherings of more than a house hold until a certain time frame for Christmas and so their is a chance for more panic to make any limited time even more special, make sure you make time for you especially after the year we have all had and consider your needs to.

This time of year can come with so much pressure because we all put ourselves under pressure for everything to be “perfect”

Make sure you don’t use a lot of your energy on things that don’t promote your happiness or adversely affect your wellbeing; nor do things that may add extra financial pressure.

Christmas really is a mixed bag when it comes to emotions too, ether it may be due to past experiences or loss of persons or a change in personal circumstances. Christmas is different for everyone.

This time of year is also typically when our routine goes out the Window and as nice as it is to have days off from the norm, I find this impacts me. If you need routine or notice if you don’t have routine that you struggle with the change of pace, just make sure you keep some of the structure you personally need. For me I need to still clear my head and push myself physically, so I have to stick to strategies that allow me to do this, for me this is my running. I need routine over the festive holidays to keep me on track.

A tip of survival is to avoid a stressful Christmas and just remind yourself to consider your own feelings on things; what matters and what really does not matter …. such as perfection!

Spend your time wisely, and try not to put pressure on yourself, it’s ok if it’s not the perfect Christmas you had in your mind. If things are fun and make you happy and you get to surround yourself with those who matter to you then isn’t that a success in itself?

This year I am trying to aim for the following steps and tasks for myself;

1,Go with the flow days, were I go with how I feel and enjoy the lack of pressure and expectations I put on myself.

2,Social days with those who make me feel happy, uplifted and good.

3,Days to be productive, to get those things done that I didn’t get a chance to until now, and want to have done ahead of the new year.

4,Fresh air outdoors days where we can just get outside on a crisp winter day and enjoy ourselves.

5,have Creative days, it’s important to feed your creativity and if you want to make something or bake or attempt something new just do it!

6, If you find your mind has a few thoughts swimming around about the near future or for the new year etc try to make the time to acknowledge what you are thinking about, make time to write them down. Following on form this….

7, Allow Forward thinking time, It’s good to ask yourself;

•What do I want for 2021?

•What do I want to do in 2021?

And see what come to mind. Get it down on paper it’s more likely to be something you commit to if you see it written it comes to life.

8, It’s good to also be reflective and learn from 2020 what you enjoyed, didn’t enjoy and what you have learnt from these things. Ask yourself if they present again Can you approach things differently, can you change these things, again what do you want and how do you feel?

9, it’s good to ask yourself,what where my memorable happy times of 2020? reflect back at the year’s highlights, whenever possible use visuals such as photos, Keepsakes etc things that made you feel happy and what was it about this moment and memory, can it be recreated for example ‘photo of a lovely place you walked with friends why not plan more walks and dates to do this again, make it part of a life style for 2021.

10, Give yourself time, the gift of time to sit down for a moment and listen to your thoughts and feelings; find your creative space, your pause moment and let things come to you that need to be considered, process then and write down any questions and goals they set.

Remember the past has happened and can’t be changed but you can be the change you need to make your Christmas and new year 2021 yours!

lifestyle, Mental health, Uncategorized, Well-being, world mental health Day

World mental health Day 💚

brainbiscuitscoaching
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Photo by Gabriela Palai on Pexels.com

We all have mental health just as we have physical health however, it is not always something we look at regularly supporting and training, or exercising and reviewing. It would be wonderful to think we soon will be in a world where we could openly ask each other ” how you feeling today and how’s your mind”, without it being uncomfortable. We all have those moments in life where things can cause us to feel lower in our mood. This often affects our mental health. Times of this “low mood “ or any ongoing sadness can happen to any of us at any time, feeling as if it comes upon us without any warning. It is important to recognise your own personal triggers. It’s important to ask yourself;

1,what are my triggers?

2,What sends my stress levels over the edge?

3, Is there any changes you can make to help you manage these things?

4, what helps you to keep going when you feel like this?

The triggers could be anything, such as a memorable date, topics you are sensitive to and don’t want to face yet, family, relationships, self-limiting beliefs, traumas, life events, medical reasons, life pressure, public speaking, anything! It is so important to take the time to look at any trigger patterning you have. By looking at triggers you can possibly unlock a resilience strategy for yourself that just might help you cope better when you are in need. Emotional stress can be really overwhelming, it can impact both your physical and mental state. Strategies to support your resilience can work wonders in helping you through this time, along with of course any support groups, professional outreach etc available to you. Examples of resilience you can use when this happens are things such as supportive building blocks to help manage your stress levels. Some of mine are below:

  • When life is busy I have to make sure I  have me time
  • Personal head space-time, walk, read, chill out somewhere away from everything to just clear your mind (a pause moment)
  • Something that is physical such as sport; for me my main choice of activity to spend my “me” time on is running
  • Something that makes you feel a sense of belonging such as socialising with the right community
  •  Things I enjoy, things that make me happy, as happiness is so important!  Such as hobbies (Creative Diet)
  • I try to goal set my activities into my weekly plans, looking at how I can review and improve and identify the priorities I have. These keep me on track and both my physical and mental health are in better shape for it (Muscle Motivation)
  • Predict my stress triggers.  When I know something is coming up that is likely to cause stress good planning is key.  I look at what I can do to manage it as best I can, and what best supports me
  •  Make sure you tell someone.  If I am worried about things or stressed, just saying things out loud to someone can make a huge difference as you then own your true feelings
  • Choose to hang out with people on your level.  Someone you can text, call, meet and have that support with
  • I ensure I take regular pause moments; so important!
  • Even when you don’t feel like it connect with the world daily so you don’t become withdrawn.

Remember you are often not alone with these feelings and it is so important to tell someone. Don’t suffer in silence, it will only get worse.