Tag: thinking

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.

How to be happier, Identity, motivation, New beginnings, New you, personal development, Self development, Uncategorized

Live a life you love!

brainbiscuitscoaching

Live a life you love! 

February is here the month of love so it the perfect time to look at what you love in your life right now, and what would you love to change/happen and be doing this year?

An Emotion such as Love is so powerful and important as it gives you drive and determination. Relationships are also so important. The relationships you have with your family, friends, and community can really matter but what about the relationship You have with yourself! Do you ever look at how you treat yourself?

It’s important to recognise if you put your self down our put limiting beliefs out there that stop you doing what you love.

Look at what your current personal priorities are it’s Identify how much they mean to you and the impact they have on you.

Also It’s good to look at How much responsibility you have towards the priorities. Can you make them change, can you take control of them? if you are able to be in control what can or would you like to work on first to make your life better and more enjoyable?

It’s important to invest in yourself and your time. When it comes to “me time “it’s so important to not think of it as a selfish act because it’s so important to ensure you are happy just like everyone else, you also matter! The happier you are the more likely that you will find those around you are!

I find it helps with all of the juggling and work life balance we all have to deal with at times making sure time out for yourself is factored in and planned. 

There is no time like the present, me time can happen you need to just ask yourself these questions to get the ball rolling and start to make plans! 

Work on these 4 questions:

1, if I could do anything what would I love to be doing?

2, What would I love to happen this year that’s within my control? 

3,What do I love and enjoy in my life and how Can I factor it in more to my routine?

4, when can I start some of the above, Pick a date when the first step is going to happen! It’s more likely to come true if you write it down and commit to it!

Remember you are steering your direction you can change it,make a life you love with the things that you have the control over and power to change. Sometimes life is hard and we all at times dealt cards that are unexpected, negative or out of our control! and these can therefore take  us off course. But with the things that you do have control over and are able to have responsibility for positive change why not make it all lead to something you want! 

Remember there is no failure in trying! Don’t regret things make things happen you deserve to be happy! 

You can’t change yesterday but tomorrow is yours for the taking …………enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

lifestyle, motivation, new year, new year resolution 2019, New you, personal development, Self development, Steps to success, Uncategorized, Well-being

Determination must dos’ for staying on track!

brainbiscuitscoaching

So the end of January is approaching and “Blue Monday” has pasted!Hows your motivation?

Still feeling determined?

It’s so easy to hit the start of January with great intentions even a “go hard or go home approach” whatever your goals, whether it’s a new routine, job, workout, business venture or personal development journey or any chosen change you want to make this year to your life!

But you also need to sustain your aims for the long haul making them “life style choices“, which are permanent and not short lived. Unless you change your goal then that’s different!

What works now might not work in the next chapter but don’t let your motivation wear off!

Keep yourself going and motivated. We all can start our year off with good intentions but they can become short lived if we don’t give ourselves something to keep a determined mind and remember to keep your aims in site; it will make a big difference. Make a note of what and why you are doing this for, what it will lead to and remind yourself of this each time you feel a dip. Visuals are good to use and can keep you being you!

Have something to look forward to, book a break; plan a social event; sign up to a sport challenge, such as a run; have a load of small projects you want to do, a declutter or your new garden project; trying new recipes or leaning something new.

Mark your steps along the way, keep a log like a diary, however, you want to show the aims of the day and tick them off when you have done them, such as 3 things today I am going to get done that will support my goals and keep me motivated.

Have fun along the way, keep things enjoyable, change it up to stay on track there is no one size fits all, remember your the pilot in all of this, your the making of these good things that can happen!

Most things you’ll find that are positive in your life will lead to more good things in your future so focus on them.

Be aware how far you have come!

Only look back to see how far you have come every positive change has an impact no matter how small it may seem! It’s your change so own it!

christmas well-being tips, lifestyle, New you, personal development, Self development, Steps to success, Uncategorized, Well-being

Your Christmas personal preparation plan!

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?

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 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 2020?

•What do I want to do in 2020?

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 2019 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? 

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 2020 yours!