Category: Mental health

accountability, Identity, lifestyle, Mental health, motivation, Self development, Uncategorized, Well-being

Accountability a powerful life tool!

brainbiscuitscoaching

It’s such a strength to own up to where you are in your life and if your not happy do something about it!

If you want things to change you need to be accountable and stop the rut you find yourself in. Own the current situation, draw a line it’s happened and for whatever reason you are where you are and more importantly your ready to face up to it, Your accepting that your the one responsible and in the driving seat and only you can steer yourself the way you want to go!

when you become accountable you will find yourself to have better clarity on things and that you are so much more stronger than before. From this moment of change you make happen results you want can take place and you don’t have to be in that same stagnant place of denial any more! Ever heard the line of you always done what you always do your always get what you’ve always got! It’s so true!

When your know longer scared of your current reality anymore and face things such as where you currently are in life how are you ever going to know what you want?

When you finally established a starting line and what you want the finish line to look like (the change) you then can move forward and take steps and go get your goals. We often slip into ruts with things and don’t put ourselves first but until you do put yourself first how can you ever move on!

Be aware of Selfsavatarge mode, this is another way of ruining things for yourself, when things start to go right for you are you someone who then trys to stop it from happening because it’s new Territory and this terrifs you? Meaning you go back to what was to feel safe back into the “comfort Zone” do you put obstacles in your own way. If you think yes this is me than you need to plan strategies of what you can do when you find yourself in this position along the way again your being accountable and showing up for yourself! If you no certain things trigger this behaviour avoid it as much as you can.

The thing is when you face things and you make changes and you become more the you that you want to be,it can really push you at times when you have nowhere to hide from things and face things and be challenging to not slip back into old habit, it’s much harder to fully accept the new you to even yourself and also for others to accept this change to.

Remember Your not being selfish because of this change either you have just hit a point where you have to put yourself first. So you can really start living again and in the moment and most importantly feel happier.

When you start owning your feelings and emotions your are then allowing things to be released and no longer have them bubbling away inside and just think any negativity that’s inside from this you can finally let go of! just think how liberating and emotionally lighter you will feel, accountability really is a detox in its own right.

If You feel yourself start to slip back off the wagon again with your goals the steps I would recommend are;

1) checkin with yourself are you experiencing lots of emotional or physical stress at the moment?

2) ask yourself do you feel in control or out of control?

3) who can help you when you face the current situation? And how can you contact and reach out to this support and help?

4) workout the current reality of the situation, where are you right now? What are you able to change?

5) write down what you want to happen next

6) write down the steps you need to go from where you are to where you want to go

7) remember what triggered this off before for you and plan strategies to keep you on track.

8) surround yourself with motivation, be it people, environments, photos, items whatever sparks joy and makes you want to succeed.

9)Remember to Remind yourself how far You’ve come. How You felt before and how You feel when all your steps and goals You set are reached and use that to motivate yourself back on track again

10) show up for yourself every day your responsible for ensuring your worth. write down steps and tasks that will help get your where you want to be and tick them off your list as they are completed. There is lots of proof that when you write things down your more likely to stick to what’s written.

The above steps should help you identify with the life you want and person you want to be, remember having accountability is a key life tool which will keep you on track, it will ensure You don’t steer off course and remain responsible for go getting what you want in life.

health, lifestyle, lock down, Mental health, Uncategorized, world mental health Day

Mental health awareness week!2020

brainbiscuitscoaching

Mental health awareness week has fallen at a time where many of us are in lockdown or just starting to come out of it! to a new way of being and living until changes and vaccines are hopefully made!

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)
  • 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.

lifestyle, lock down, Mental health, self isolating, Thinking space, Uncategorized

Managing your thoughts during lockdown and self-isolation.

brainbiscuitscoaching

You may find yourself worrying more than usually at the moment especially given the situation in the world. I wanted to share some things that I felt have helped me at this time which you may find helpful.

It’s a simple exercise to get all your thoughts down on paper. First take a piece of paper and in the middle draw a line through the centre then in the middle of that line draw a circle, this circle is centred it to the whole page.

In the left-hand side I make a list of everything that is on my mind that I am in control of examples of this may be the way in which my attitude is over this time I’m giving to my health and well-being, the exercise I will do, the food I will eat, how I’m going to homeschool my child, how am I going to line my finances up in light of the isolation, how I am going to continue to socialise with my friends and family such as online phone calls, emails, etc. how can I get on top of any food shortages such as organise meal plans have little waist dig out recipes etcn the left hand side of the piece of paper I write down every think that I feel I am in control of that is worrying me such as:sorting out food shopping sorting out finances sorting out homeschool activities how am I going to look after my health and well-being how can I still keep my running up how can I still socialise from home? These are all examples of course, we all have different priorities of thoughts.

Then to the right hand side of the page I list all the things I am not in control of for example how the virus is spreading, the way in which others are behaving, how long the timeframe of lockdown and isolation will happen etc. All of the items I list in this section I then with a line underscore as they are not in my control so I’m visually telling myself this by drawing a line under them they are not in my control.

Now for my favourite part of this exercise the large circle in the centre of your page is what I like to call your happy bubble.

In your happy bubble list out as many things as you can that make you feel better, lift your mood, stop you worrying so much and generally make you happy.

Examples you can put here are; creative projects going for a walk, reading a good book, exercise, talking to your friends or family, taking part in something .( online of course) doing some charity work or donating, community projects etc. your bubble of happiness will be based on what you like and activities that you Draw upon as strategies to continue to help you get through this time and keep your mood good, positive possibly and therefor as a whole and help you through.

Please see below a really rough example of this whole exercise on paper it’s not about anything being perfect this is solely for you again just an example of some things below.

Stay safe, keep well and hope you find this helpful.

lifestyle, Mental health, self isolating, Well-being

Self isolating, how we are trying to waste as little as possible

brainbiscuitscoaching

First off I want to again wish you all strength, health and positivity at such a turbulent time. My blogs at the moment are sharing how I am coaching myself and family through our self isolation and to share this with you. I hope that you find it helpful, and if nothing else something nice to read about.

We are trying to make a positive bubble in our home at the moment for us all to live in as comfortably and as stress free as possible. with all that’s going on in the world right now this is essential

We are trying to take positive from the simplest of things and of course value our precious time together.

We also are monitoring our foods supplies, planning menus for each day so not to waste anything. We are even using left overs such as peals and skins of fruits and packaging food comes in, so for example really over ripe bananas can be used to create a cake or loaf, which provides more for the whole family as long as you have eggs, flour, sugar and butter or vegan variations lying around.

Then we also looked at the leftover waste of these products and found out what can we do with them? the egg shells and banana skins can be used in the garden to help with the growing of our vegetables, we planted some runner beans this weekend so we should have crop for summer in case vegetables are hard to get, which currently it’s very hit and miss in the stores.

We have found some canes in our garden and string in the shed and used the soil that was good in our garden so didn’t need to buy anything in addition to the seeds we had in storage.

I’m enjoying learning about things that I wouldn’t have made a priority before and simply didn’t have the time to do before. These tasks have all been in some way creative, which again keeps us as a family seeing progress with visual results. We also have tasks set for the day so then indirectly have small goals, which we are achieving. This helps us feel a sense of accomplishment; it’s great to see results of our efforts for the day as a household. The most important part to this is that we can show our child that it’s important to be as sustainable and self-sufficient as possible.

lifestyle, Mental health, motivation, self isolating, Uncategorized

Self isolating?tips to help you cope

brainbiscuitscoaching

First of all I want to send positive vibes, wishes of health, happiness and strength we are all in this together. Take care and be safe.

I have been self isolating for a while now and wanted to share some things that have helped me get through the days and the ever changing updates and information out there, I waned to share what’s kept me mentally and physically stable.

Start the day as you mean to go on, I have found having a moment first thing to myself helps me to mentally prepare for the day ahead. Find a place in your home you feel most relaxed and positive and take your morning coffee/tea and just take a minute. I am blessed to have a room that has lots of large windows facing green space so I wake up and have my favourite cup of coffee looking out at my garden.

Find out some great reading material and feed your mind! Have a few things ready to read, I have got a handful of books ready, that will keep my mind focused. I am going to continue to factor this in my day even if it’s a page or two a night.

I have planned some creative projects, given the current situation I have looked at things I can recycle and what also I can do at home for sustainability.

I have looked at what’s happening in the Community, there is normally lots you can get involved with, help or connect to. It’s important not feel alone. It can be a simple phone call to your neighbours.

Communication, talk to your family and friends call those your closest to. its so important to speak to whoever makes you feel happy and those that keeps your spirits lifted and also think who you can call and help them along the way to. Now is time when it is absolutely key to make time for those you love and care about.

Make sure you check in and reflect daily on how you are. ask yourself how are you feeling and what’s your mood like? There is a lot going on and a lot to take in and adjust to so be kind to yourself. Don’t forget to ask yourself “what helps me feel connected still with the world?”, “what am I learning about myself?”, “how am I doing with this situation?”, “what do I need to help me through this tough time?”

Make a list of things that takes your mind off everything and then you can use these things again as strategy’s going forward over the coming weeks. I have found watching something funny and that my sense of humour really helps; laughing and lightening the mood allows me to escape and of course also my exercise workouts as they keep me focused.

Allow time to process what’s happening and take this all in. You might find It helpful to write down anything that directly impacts you or is worrying you and look at what steps you can take to support and help yourself through this time from financial matters to practical living issues, such as food and essentials.

Surround yourself with things that make you happy and remind you of good times, photos are always great of places and people in your life. Play music and enjoy mood lifting sounds. Look back at videos and pictures remind yourself this is all temporary and we are all in this together.

I have found making my home as clam as possible is incredibly helpful in this situation, I have got rid of any clutter and created more space to keep the mood positive and allow for clear thinking. Lighting candles with a fragrance you like and make your house your home.

It’s hard to always stay on track of nutrition but I have found it incredibly helpful to log everything into my fitness pal so I can check on what nutrients I am missing or having with limited supplies and monitor my calorie intake, vitamins and minerals.

This situation has created more time for me to give to tasks and things that I don’t normally have, such as cooking at meal times I have more time to prep so can make fresh and from scratch and explore and try new recipes So also allows me to get creative which always boosts my mood.

Get fresh air, when you can make sure you let air into your home, if you have a garden get outside at least once a day if weather allows and your well enough too. The fresh air and sunshine can do wonders, I know some in countries you are ok to take a walk with social distancing so there is this option too.