Tag: Mental health

comfort eating, fitness, health, lifestyle, mentalhealth, weightloss

Dear self… why am i comfort eating!

brainbiscuitscoaching

Ever get those days where nothing seems right and you head to the fridge for whatever comforts you ,from wine, ice cream, cheese or cupboards for biscuits, cakes and crisps and without thinking consume them even if not Hungary. Are you someone who when things seem hard and hopeless you want a quick comfort, something that gives a short fix but then this adds to the feeling of failure and being out of control.

This behaviour is you hitting a self destruction button, which later you regret as you don’t feel better from the binge at all just worse.

The question to yourself is what’s happened?what started the slope that caused you to feel like this and derail?

If it’s negative thoughts and beliefs in your head about yourself causing this for you, have you considered how true they are,do you actually believe them? Are they limiting you in your life? Beliefs are only actually real if you believe them! So how can you unpick the real from the untrue ones.

The first step is to change the way you think and look at things. Try getting your own new perspective of things (this is your start line) if you have hit the bottom the only way now is up.Be honest about what you have been doing that hasn’t worked and what you need to do to ensure you succeed?

Ask yourself next time you go to open the fridge at night after a hard day, do I want that Ice cream or is this a comfort fix? If it’s for comfort, What if you decide to face the emotions instead and talk about them or write them down, get them out don’t store them and lose control by hitting self-destruct button anymore. For the moment you lose control, you open the ice cream tub you try to suppress emotions buy a short term comfort, this is you self sabotaging everything your working so hard towards.

The key is you realise this and make a change Recognise your hurting yourself your in a circle of comfort eating and break free, take control and be present in your thoughts and work on progress and happiness for yourself.

When you have a day or time where things start to slip and make you feel low, learn to recognise this and interject straight away.

1) when you feel your at your weakest, keep away from toxic communication and surround yourself with positive people and things that lift your spirits. This can be music, programmes, films, fitness routines to speaking to fiends. Engage with a Community of people in the same boat if it’s around fitness or weight goals. Look for motivation and inspiration.

2) It’s important to acknowledge where you are and know that it will pass. Don’t dwell, keep moving and if you do step off course , change the next step to being back On track,’the pass has happened but you can Change the now. Try Communicating to a close friend, others on the same journey or to your self, try owning the feelings “say I’m having a rubbish day” the sooner you own it the sooner it can change, as it’s no longer being stored and bottled up. Plus by owning your feelings by saying “I feel sad”this helps you realise where you truly are with your emotions and you may feel more able to deal with them. You can also see if you need greater support and seek help as the emotions will now be in your conscience and you can plan a way forward. When in denial nothing can change.

3) get through the foggy dark days buy drawing on strategies that help keep you grounded. Things that you find therapeutic try to build regularly into your life from creative pursuits to fitness routines, reading, writing, or watching something that lightens the mood and fills you with laughter.

4) Its important to reflect on the positives, look at how far you’ve come. Every step you have already taken. Remember to say to yourself you have got this! You can do this!be confident in the direct and aims you have for your end goal. Also remember we are all human and everyone falls of the bandwagon sometimes the key is you get back up and show up!

5) write down everything that’s stressing you out and you feel is making you feel low,ask what evidence their is that this is the case? if their is anything you think can prove this then ask yourself do I want to change this? If the answer is yes, then the next question is, how can I change this?

An example of this is, if a person says,they don’t feel very fit and healthy and it’s getting them down. They could then look at the evidence to support this, if the evidence of this that they currently spend little or no time on their physical well-being such as exercise, fresh air what can I do to change this…

They can then Start by Making a change towards this, for example start factoring exercise into their weekly, daily routine. This is them then taking control of their direction and making time to spend on them feeling better, they then are less likely to feel low and more in control so can coach themselves better when they find themselves considering comfort eating again and feel less out of control.

The key is to factor the things that give you strength and keep you on track regularly into your life. Make sure they are put into your weekly schedule, where they best work and suit the reality of your day-to-day life. For example if you know it’s not gonna work long-term in the mornings round your work, Kids etc,then change it to the evening or afternoons.

Make sure you set yourself up to succeed not to fail. It’s important to set realistic strong steps that really suit your lifestyle and current situations” set yourself up to succeed not to fail.

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accountability, confidence, Excersie, fitness, health, Identity, life coaching, goal setting, lifestyle, Mental health, mentalhealth, Well-being

Believe in yourself because you can….

brainbiscuitscoaching

Ever thought if we spent more time on the positive rather than as much time as we do talking negatively about, ourself, putting our self’s down and as a result missing out of things, as a result of all this, what you could actually achieve and be doing with your life?

When if we actually believed we can, how much happier we would be and what we would already have achieved and succeeded at and where we would be?

How many opportunities have come your way that your confidence, limiting self-beliefs, fears and influence of others stopped you taking?

Make a positive change and Stop this happening again! to you and yourself and don’t miss out on any more things you want to do in your life!

Go for it! say yes not No to positive opportunities and the worse thing that can happen is that you tried and it didn’t work or wasn’t what you wanted and then at least there is never going to be any regrets, you tried.

And just What if it all worked and you actually got want you wanted, it would be worth it then.

Take and apply these simple steps right now to your life!….

1) signing up to things! That course, that challenge that task, lessons, new ventures etc, get it’s done sign up!

2) saying yes more often! Those things you want to say yes to but fear stopped you pick one to start with and change the no I can’t to yes I can!

3) drop out more of the things you don’t want to spend your time and energy on! It’s so true the old saying, if you’ve always do what you’ve always done you’ll always get what you’ve always got, time for change, if something is not working change the approach, or draw a line under it and move on!

4) keep the path true to you and go get your dreams. Make sure you’re doing more of what you really want to do it’s your life.

5) make sure all of the above leads you to something that makes you feel really happy regularly.

2021, health, lifestyle, lock down, Mental health, Well-being

In Lockdown? 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 in lockdown restrictions 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 on-line, 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 calm 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.

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