Mental health, lifestyle, health, 2022, blue monday 2022, blue monday

Blue Monday… Brain Dump Time…..

Struggling with your thoughts and feelings….Learn to enjoy a good brain dump!

Ever have times where you feel incredibly overwhelmed, like your really processing a lot of thoughts and feelings or just feel in a withdrawn state?

You may have a mind full of all sorts,This is the perfect time to have a good brain dump.

A brain dump is where you literally take every single thought that you can catch, that’s swimming around in your mind and get it down on paper, wether a word, complete sentence of thoughts or feelings. Write it all on a page and off load it there from your mind and make a subconscious brain dump.

It’s an ideal strategy when you need to clear your mind, I recommend that you find a place you can have a moment and take the time you need to complete this exercise;

The exercise should help you to understand and identify more about your thoughts and feelings and this should in return help your mental health. It allows you to keep your mind as clear and as aware as possible. By regularly doing this as a strategy.

This will help you Identify when your overwhelmed or stressed, which is so important as your mental health is just as important as physical health. I hope this practical exercise for the mind feel that it supports you just like an exercise routine for your body would.

This exercise gets the words, feelings and thoughts out that you need to expose to yourself and helps you exercise your thoughts, outward rather than harbour them inwards and keep them bottled up inside, where they manifest into something else if not addressed, like anxiety, anger, fear, worry, sadness and what you actually really need is to talk them outward, release them on to paper.

Photo by Tirachard Kumtanom on Pexels.com

When brain dumping, Start with all the things that come quickly to mind first, as they are normally trigger words that open up more depth of your thoughts and feelings.

An Example is, if I wrote the word “Pressure “ I could look at that word and ask myself why did I write this? My answer might be, I wrote pressure because I feel, I am someone who regularly has presume in there life. The next question is why do you feel pressure? I feel pressure because I’m juggling a lot of things all the time. By asking this it helps you identify some context to the thoughts and words.

The next thing to then do is ask yourself what can be done about this? Can anything be done?, is it in your control? How can I feel less “pressured” what are my options, can I get help with X, Y and Z that I am juggling that makes me feel this pressure. If you find somethings you write on this that’s not in your control. Then how can you draw a line on it, accept and move on, or find a strategy to cope with the things your not in control of, you can make a list of what helps with these things such as exercise, walking , running, mindfulness, yoga, Pilates, craft projects, etc

The other things that can come to mind when you get things down on paper, might be things that are more of a list of things you want to do or need to do, with these, section them together and then you could make a to-do task list for yourself. This is so you feel you have these things now out of the mind and in your control.

You may have things that are on your mind that are impacting you a lot. A particular subject that comes back regularly, this is something to focus on. Spend more time on working this through. ask yourself why it regularly comes up? Do you need help with this?

Ask yourself, is this particular word or situation stopping you from progressing,becoming or doing anything? Ask yourself is it linked to anything?

Remember, It’s always better out than in, keeping it all internally will normally mean it’s coming out still,but in a different way. It may be displayed in mood swings, out of control with food or substances, feeling low or unhappy regularly. This is because your not dealing with it yet or fully, until you do your subconscious will keep it floating around to haunt you. Learn to let it out and let it all go….

Also If you are really struggling and feel you need support don’t be ashamed, reach out to someone don’t suffer in silence. talk it out and get support.

2022, Identity, lifestyle, Mental health, New beginnings, New resolutions, Uncategorized, Well-being

22 steps in your direction

With 2022 on the horizon and 2021 closing to an end,here’s some helpful steps on how to make the New Year yours….

1) Think about what makes you really happy and make time for this as much as possible! like the old saying goes “you get out what you put in” your happiness is the best investment you could ever make so prioritise this whenever possible.

2) Make a small permanent change in direction you want. choose things you can achieve, maintain and sustain, make a lifestyle as supposed to drastic measures that will just leave you back where you started.

3) Move more, Look at any form of exercise you would enjoy doing and try to include this regularly in your life. If you don’t like the exercise you have already tried then find out what makes you have that buzz for movement again, for example if you don’t like running then don’t run! look at alternatives. if you love dance maybe look at aerobic dance forms of exercise, that you could take up instead.

4) Progress over perfection always choose progress it’s more sustainable and doesn’t leave you feeling un accomplished and exhausted, if your making progress where you want then isn’t that the most perfect outcome!

5) Accountability one of the best things you could ever do is face where you are and decide where you want to be and look at what you can do to own the situation and make it yours.

6) Learn to let go, you will feel so much lighter mentally, than when you hold onto things that are toxic, Draw a line on what cannot be changed.

7) Get outside and as much fresh air as you possibly can, it really helps to gain perspective by having a change of scene some light movement and fresh air . It’s so good for your well-being too!

8) You tribe is definitely your vibe, pick wisely, Invest your time in people who radiate positive energy that make you feel your best self, that leave you feeling inspired not drained.

9) Recognise what you have accomplished and achieved already, celebrate you! start to recognise the steps you have already taken, they are so important every step know matter how small counts! Remember how far you have come and you can do this!

10) Make time for “Me Time” it is incredibly important make sure you make time for yourself regularly, it’s not selfish, it’s you investing in you.

11) Do things that challenge you in the right way, this will stop things becoming and feeling stagnant for you, it’s good to take steps outside your comfort zone and try new things, challenges and experiences, enjoy being inspired.

12) Recognise your own strength. It’s really is a true strength to own your situation, deciding to start making that change in the direction you want, knowing it’s not going to be easy but it’s going to be worth it. Owning the hard days as well as the good, learning and working on strategies that help you move through these times.

13) Declutter,make space for you! make your environments feel supportive to your mind if you feel clutter does overwhelm and affect your mood,try to support yourself for making time to Declutter and make your space better for you. Give things new life by donating to charity or upcycle projects, use it or lose it.

14) Review anything you’ve been doing for a long time that you feel needs tweaking, revamping in your life, anything around your lifestyle, if you start to feel things have be become a bit stagnant and you want to feel more inspired make a tweak or change here or there to keep yourself on track and still progressing and more importantly enjoying what you’re doing.

15) Ask yourself what inspires me,what makes you feel really motivated and take inspiration from this whenever possible. Sometimes it’s helpful to have visuals whether it’s photographs or pictures,do whatever helps you feel inspired, draw upon these especially in moments where you feel you might be slipping back to old habits and needing motivated.

16) Have confidence,look at things that will boost your confidence this can be simply a wardrobe change a exercise routine change, new activity or club, new skin or nutrition routine something that will just give you that piece of “newness” you feel you want for 2022

17) Revisit some of the goals you may have set, ask your self have these changed? it’s okay if they haven’t or have. If you have some new ones get them down on paper, it’s also okay if nothing comes to mind there’s no pressure there for you, know one else.

18) when did you last feel the best version of you? take a moment to look at when you last felt the closest to the you, who you identify as yourself , the you, you really are and want to be more of! Ask yourself,who where you with? what where you doing ?what was the environment you where in and just take a moment to think about this and see if you want to include any this in any of your thoughts when looking at your future and goal setting and the changes that you want to make to your lifestyle.

19) Get creative, look at things that you might like to try that help you visit your creative diet, this can be anything from New recipes, New craft projects, writing photography art see if anything takes your fancy and enjoy exploring your creative side.

20) Sign up to something new, if something takes your fancy and makes you feel excited and inspired why not sign up to that new challenge you come across next in 2022, what’s the worst that could happen you decide it’s not for you but you’ve achieved something different and you go for it!

21) Take a moment, grab a notebook and pen find somewhere you feel inspired to be a bit reflective and ask yourself what do I want? jot down everything that comes to mind, then choose something you have written on the page, that jumps out to you, to help give you some direction if you feel a bit lost about where to start, when looking at setting goals yourself.

22) Visit new surroundings, places and environments take inspiration from the things around you, enjoy exploring new settings.

Remember there is absolutely no pressure to change or do anything, unless you want to! Wishing you a very healthy and happy 2022!

Christmas, christmas well-being tips, health, life style, lifestyle, Mental health, Well-being

Merry Mental Health

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.

lifestyle, Mental health

Mental health awareness week 2021, 10th-16th May

Mental health awareness week has fallen at a time where many of us are in a form of lockdown or just starting to come out of it!

This is a time where we all will feel a change in our mental health, wether we are fully aware of it or not. It’s a time to be kind to ourselves and listen to our needs especially if we feel we need support, space or some me time.

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)

• 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.

be happy, easter, holidays, life style, lifestyle, Mental health, spring, Uncategorized, Well-being, wellbeing

Seasonal holidays and staying on track …

Tips to keep you feeling good mentally and physically when on holiday or annual leave this spring.

1) Routine, If you find routine is what keeps you feeling positive and well then keep up a routine the best way can when on holiday. From your eating times, sleep habits, to your workouts routines. You can always adapt slightly so everyday instead of going for say your morning run, you do a morning alternative exercise or movement but that you get that same output with you physically energy expenditure.


2) Keep your subconscious thinking when it comes to eating and drinking decide what you want to do and don’t want to do! Make sure you don’t just consume and have things to please others, if you don’t want to drink or eat certain foods don’t! If you do then this is also fine because your decisions come from you, not from pleasing others. You no how much work you have put in to get to where you are and how much time and will power that has taken, so your the one who is best to make the decisions not the voice of others.


3) Take mental, physical and well-being breaks from “your normal”allowing you to relax, recover and recenter, when on leave.

4) If going away, Take a note book and pen with you, write down anything that comes to mind when Away from your normal environment. You may find you have a lot of things come to mind and you can jot them down, revisit them when you want if you want! when were In a new environment and especially at a relaxed state of mind, we tend to be able to connect with ourselves more, are inner thoughts and feelings and have time to actually hear them.

5) Make sure you do things that bring you joy, make you laugh and Have fun! Capture and make memories, to keep your happiness topped up after the break finishes, these things will boost you when you return to normal. The memories will be great to look back on after and motivate you to have more time with the right people, doing things you love and make you happy!


6) Give yourself a moment away from everyone and every thing just to have a quick check in with yourself and recenter. You can check how your feeling especially if you are someone who has anxieties for example when having any changes such as a long drive or travel to somewhere new. Just a moment to be clam and collect your thoughts.


7) Take the opportunity to use your time doing things you enjoy and maybe something new to! take that new book, a craft project, that new workout routine, that recipe you have wanted to try. Doing something creative promotes positivity because there are normally visible results then and there. So you have a feeling and sense of achievement.


8) Try to alter your sleep habits where you maybe get a bit more if you are normally a bit sleep deprived when in your normal routine, top up some that you have missed if can. Feeling rested and revived will always be rewarding.


9) Fresh air and walk’s, try to add them in regularly when off, they are so good for the mind and getting your steps in for the day.

10) Plan some things you would like to get done this holiday, things that you feel will make a difference to your life, home etc from a declutter, painting, fixing or finishing things in your home that are bothering you. This will always make you feel good having that thing finished.

11) Exercise and movement, keep this up this will keep you upbeat and releasing the Endorphins you need, it will keep your mind set well for the holidays.

12)Enjoy yourself! Do what you want when you want how you want, make the holiday yours.