Author: Samhardwick111

As we move towards the holiday season, it is important to acknowledge that Christmas can be a source of stress for many people.  The pressure to spend time with family, even when you may not want to, and the overwhelming to do list can be daunting.  But now is the ideal moment to prioritise you own self-care and well-being in the lead up to Christmas.

Maybe you imagine the run-up to Christmas as being a time to enjoy winter walks, cosy nights in front of the fire, craft fairs in search of the perfect gift, meeting up with friends. But so often the reality is quite different, with long to do lists – cards to write, meal planning, food and present shopping, getting the Christmas decorations done and we start to feel overwhelmed whilst we try to make everything ‘perfect’ and keep everyone happy.  This has a knock-on effect on our self-care and we often feel guilty taking time for ourselves so we arrive at Christmas tired and exhausted unable to enjoy the festive cheer.  Does this sound familiar?

I understand how difficult it can be to prioritise self-care and for some it might not come naturally but know that you have the power to change this.  Building in small but significant self-care activities and mindset shifts can help create moments of calm leaving us feeling more positive.  This is why I have created “Finding Calm in the Christmas Chaos” which will help you reduce the stress and overwhelm with two easy techniques – EFT and meditation – in as little as 5 – 10 minutes. Want in then head over and get instant access for £7 https://samanthahardwick.com/calm-christmas-chaos/

Here are 7 ideas to help you create a self-care plan that can fit into your schedule, even at the busiest time of the year.

1. Helping the overwhelm – Brain dump – grab a piece of paper and write down everything that is in your head so that you can then prioritise what really needs to be done that day and what can wait or planned into other days.
2. The Power of 3 – On a daily basis create a list of 3 things that absolutely must get done and as you cross them off allow yourself to feel that satisfaction.  Create a Ta-Dah list, move them across and give yourself a cheer or do a little dance to celebrate. If you manage to do any more of your list that is a bonus.  This will help to boost your sense of well-being and leave you feeling accomplished at the end of the day.
3. Delegate – often we feel that we have to do all of this on our own, juggling work, children etc. and sometimes resent builds up, so this year try delegating jobs to your husband, partner, children and if you have other family coming ask them to bring something.  This certainly helped me knowing I didn’t have to produce all the food!  Let go of superwoman and share the tasks.
4. Remember to take ‘time out’ – ensure you have scheduled some ‘time out’ just for you during the day. Often we feel guilty taking time out when there is so much to do but we all deserve a break.  This can be anything from 10 minutes to a whole afternoon!  Maybe journal some ideas of what self-care looks like for you as it is different for everyone – it may be sitting down and enjoying a cup of tea, curling up with a book, taking a bath, walking in nature, having a nap – the list is endless.
5. Mindfulness tip – whilst you wait for the kettle to boil why not do some breathing or some stretching to calm and ease out your body. Try breathing in for a count of 2 and out for a count of 2, then in for 3 and out for 3 increasing to a count of 6.
6. Keep your immune system boosted – when we are busy and stressed our immune system is lowered so ensure you eat plenty of vegetables especially ones which are high in Vitamin C like red bell pepper, garlic, ginger and spinach, increase your intake of fruit. Drink plenty of water to help flush out the toxins and to keep you hydrated. Take supplements of Vitamin C and D.
7. Meditation & Tapping – I know you are probably already shouting at me “I don’t have time for this – are your crazy?” You only need to do 10 mins to help change your state of being and you can get going again from a much calmer, positive and more grounded place.  We are not supposed to spend our days feeling stressed and overwhelmed, pumping stress hormones through your body by taking time to stop, pause, meditation or tap you can switch off the stress response and turn on the rest response.

Remember to set clear boundaries and implement daily routines to help your mental health and well-being and don’t forget to delegate and reach out for support.

If you are ready to invest in your own well-being and move into 2024 feeling calm, rested and renewed rather than frazzled and exhausted then grab my “Finding Calm in the Christmas Chaos” meditations and tapping script which will only take 20 minutes in total, or you can do them individually, 5 – 10 minutes for £7, head on over and get instant access https://samanthahardwick.com/calm-christmas-chaos/

Wishing you a calm, peaceful and joyous festive season.

Let’s talk about menopause.  It is a natural part of our journey as women but can sometimes feel like it is the end and not a new beginning for us.   It may be characterised by a range of physical and emotional symptoms, which vary in intensity for each of us.  Some common symptoms may include:

• Hot flushes
• Night sweats
• Irregular Menstrual Cycles
• Vaginal dryness
• Mood swings
• Sleep disturbances
• Weight Gain
• Thinning Hair
• Changes in Libido
• Dry skin
• Memory and concentration issues – “brain fog”
• Muscle and Joint pain
• Increased frequency of urination
• Heart palpitations

Not all of us experience all of these symptoms and for each of us the severity and duration of symptoms can vary.  Some women are lucky enough not to experience many symptoms.

If you need help managing menopausal symptoms and emotional challenges, then let me share the techniques I use to support my clients:

Emotional Freedom Technique (EFT aka Tapping)

Menopause is not just a physical transition it is also an emotional and psychological journey and Emotional Freedom Technique (EFT) may help to:

Reduce Stress – menopause can increase stress and anxiety.  EFT can help to alleviate these emotional symptoms by switching off the stress response, lowering cortisol levels and promoting relaxation.

Emotional Balance – helps process and release emotions and help with mood swings.

Symptom Management – can be used to manage hot flushes, night sweats, sleep disturbances by addressing the emotional components associate with these symptoms.

Mindset work

Mindset plays a crucial part in how we experience the menopause.  If we shift our perspective and cultivate a positive mindset we can navigate our way through menopause with greater resilience, not always easy I know!

Reframing Menopause – we need to remember this is a natural transition and can be a period of self-discovery, personal growth, and wisdom.  I made a choice that I would navigate my way as easily and naturally as I could through the menopause as it was just another hormonal change and for the most part with the help of Kinesiology, nutrition, EFT, exercise, and meditation I have.

Self-Compassion – being compassionate with ourselves may help accept and embrace the changes in our bodies and boost our self-esteem.  We can be so negative about the changes that are happening, and that inner critic can really be mean but we can turn down the volume.

Setting Goals – it can be useful to set goals and plan for post-menopausal life giving a sense of purpose and excitement and realise this is not the end but a new beginning.

Self-care practices

As we traverse our way through the menopause it is essential to nurture both our physical and emotional well-being.

Nutrition – eating a balanced diet with plenty of fruit and vegetables along with calcium-rich foods can support bone health and overall vitality.  I have noticed a reduction in some of my symptoms when I cut out sugar and my clients tell me that cutting out alcohol helps with the hot flushes and night sweats.

Exercise – regular physical activity can alleviate symptoms, reduce stress and promote better sleep.  But I get we don’t always want to do it especially if we are not happy with the shape of our body or are tired but it really does make a difference.

Meditation and Relaxation – mindfulness, meditation and breath work can help manage stress and improve emotional wellbeing.  I meditate every night before going to bed and notice a difference in quality of sleep if I don’t.

Social support – connecting with friends, family or support groups can provide the emotional support we need whilst we transition through the menopause.

PHYSCIAL AND EMOTIONAL SUPPORT

Reflexology may help to:

Reduce Stress – as it encourages relaxation and promotes a sense of well-being helping manage physical and emotional symptoms.

Balance Hormones – during a session the endocrine system and reproductive reflexes are stimulated which helps reduce the severity of menopausal symptoms.

Symptom Management – may alleviate physical symptoms such as hot flushes, insomnia and headaches as we work the corresponding reflex points to promote relief and comfort.

Reiki helps to reduce stress, anxiety and emotional imbalance and creates a sense of calm.  It may also improve sleep as it promotes relaxation.  A one hour session of Reiki is equivalent to 4 hours of sleep!

Remember each of our journey’s are different so find and do what is best for you. If you need support then let’s have a chat click to book https://shorturl.at/asy37 or if you ready to book an appointment for Emotional Wellbeing, EFT, Reflexology or Reiki call me 07974 682525 or email hello@samanthahardwick.com to get booked in either online or in person at VitaliQi in Barnstaple.  Would love to help you navigate your way through the menopause and beyond.

As we move into the Autumn/Winter season, with the weather fluctuating between warm and cold or windy it is important to support your immune system. Take time to review and make adjustments to strengthen your health.

Rest and Let Go

It is a time when we can start to retreat like nature.  Give yourself permission to slow down and turn inwards and let go of things that no longer serve you, this may be physical objects, people, emotions or limiting beliefs.  Just as the trees let go of their leaves, take time to be honest with yourself about what no longer serves you.

Eat with the season

Make use of the vegetables in season.  Root vegetables are abundant in Autumn and are great in soups and stews.  Think carrots, parsnip, garlic, swede, pumpkin, sweet potatoes etc.

Eat more Vitamin C and Zinc rich foods

Eat plenty of vegetables especially ones which are high in Vitamin C like red bell pepper, garlic, ginger, brocoli and spinach, berries, kiwi, citrus fruits. Vitamin C is a powerful antioxidant that boosts the immune system by encouraging white blood cell production.  White blood cells are immune cells that help to protect us from infection.

Zinc is beneficial against infections such as colds.  It helps the normal development and function of cells involved with our immune function.  Foods to include are seafood, nuts and seeds, beans and lentils.

Get out in nature

Try to spend at least 15 minutes outside every day and enjoy the sunshine when it appears!  This helps to boost your Vitamin D naturally; however it is now advised that we supplement with Vitamin D throughout the year as it plays an important role in our immunity and helps reduce inflammation.  Sunlight also boosts our mood and stimulates the pineal gland to produce melatonin (our ‘sleep’ hormone), helping to regulate sleep and wake cycles.  Our bodies repair whilst we sleep.

Reduce stress

We all experience stress to varying degrees, this may be trying to juggle all of our responsibilities or work-related.  Stress lowers our immune system so try to find ways to unwind and release stress.  This may be journalling your thoughts to let them go, reading, meditation, yoga, listening to music or creative hobbies which allow your mind to rest.  Or JUST BREATHE! Place your hands on you heart breathe in for 6 and breathe out for 6 several times tapping into your parasympathetic system to calm your body and mind.

If you need to help reducing your stress or letting go of things that no longer serve you then do get in touch would love to support you on your journey 07974 682525, wwww.samanthahardwick.com.   I wish you well and hope these tips are helpful.

Autumn is a season that I love as it brings the cooler weather which means log fires, candles, cosy blankets, warming soups and casseroles.  It is also a time to reflect and embrace change as we start to slow down.

Find Balance – as we shift from shorter days and longer nights we can sometimes feel out of sorts.  Eating seasonal foods will aid our bodies in adjusting to the change in weather and help comfort our emotions   Continue to embrace nature as she changes, get outside even on cloudy days.  I love our dog walks at this time of year with the sun shining through the trees in the morning, seeing the spiders’ webs on the gorse and gates with all their patterns and the leaves starting to settle on the ground and then coming home curling up with a cup of tea or hot chocolate and a book.

Embrace seasonal change – As the leaves fall from the trees it symbolises a shift.  A shedding of the old of what is no longer needed.  It is now time for us to release those ideas and beliefs that have kept us rooted in past habits, thoughts, patterns and beliefs.  For change to happen we must make room but remember that letting go is not about having less, it allows us to have more.  Slow down and become less active as we move through this season of change to allow space for new ideas, visions and plans to emerge.

Purposeful Action – as we move towards Autumn take the time to finish the projects you have wanted to do or take up something like a new course or class or read some of the books you have put off reading all year.  It is about completion so finish off things before the year ends.

Reflection and Gratitude – A great time to practice gratitude.  What learnings have you harvested this year?  Take a moment to write down all that you are thankful for and where you have been and can be more generous.  Acknowledge your abundance and how you can share it.

Autumn is the ultimate time to let go.  As we move towards the end of the year it is time to release all that is no longer needed.  What do you need to let go of?

• A thought that keeps going round and round?
• A fear that is keeping you stuck?
• A habit that is holding you back?
• A situation where you wished you acted differently?
• A limiting belief?
• Self-doubt?
• Worrying about the past?
• Worrying about things you can’t change?
• Fear of failure?
• Negative body image?

“Some people believe holding on and hanging in there are signs of great strength.  However there are times when it takes much more strength to know when to let go and then do it”

Embracing the season of letting go 
If you need of any guidance or support on your journey towards letting go then I invite you to explore working with me.  Through your own personal sessions we can delve into what you need to let go, what is holding you back and keeping you stuck, transform them through the power of EFT and Mindset techniques to help you finish off the year with self-compassion, a renewed sense of purpose and joy.

If you are ready to take action then schedule a no obligation discovery call and let’s get started on your transformative journey.

In today’s faced-paced world, anxiety has become an ever-present challenge for many of us.  It creeps into our lives, affecting our well-being, relationships, and overall quality of life.  But amidst the struggles, there is hope.  As it is Mental Health Awareness Week let us delve into the power of mindset and explore some effective tips to manage anxiety.

The Power of Mindset in the Face of Anxiety

Our minds are incredible instruments capable of shaping our reality.  When it comes to anxiety, the way we think and perceive situations plays a significant role in determining our emotional state.  Anxiety has a way of distorting our perception, clouding our thoughts, and draining our emotional well-being.  Cultivating a positive mindset can be particularly challenging when faced with such inner turbulence but the impact of our mindset on managing anxiety is profound.  It holds the key to unlocking resilience, empowering us to confront anxiety head-on.

When we adopt a positive mindset, we acknowledge that anxiety is a natural part of the human experience.  Rather than succumbing to its overwhelming grip, we choose to face it with compassion and self-acceptance.  Embracing our imperfections and focusing on personal growth rather than striving for unattainable perfection allows us to develop resilience instead of the struggles of anxiety.

Practical Tips to foster a positive mindset:

1. Practice self-compassion: Be gentle with yourself, acknowledging that anxiety is a struggle. Treat yourself with kindness, embracing self-acceptance, and recognising that you are doing the best you can in each moment.
2. Embrace mindfulness: Engage in mindfulness practices such as meditation, deep breathing exercises, or simply spending time in nature. These techniques help ground us in the present moment rather than worrying about the past or the future, allowing us to observe our thoughts and emotions without judgement and bring a sense of calm.  You can find some helpful mediations here https://shorturl.at/rSY15
3. Challenge negative thoughts: Anxiety often fuels negative and irrational thoughts.  Take a step back and question the validity of these thoughts.  Are they based on evidence or distorted by anxiety?  Replace negative thoughts with positive, realistic affirmations that counter anxiety’s grip – “I am safe right here right now”, and one of my favourites “This too shall pass”.
4. Seek support: Surround yourself with a supportive network of friends, family, or professionals who can offer understanding and encouragement.  Sharing your anxiety with trusted people can alleviate its burden and provide fresh perspectives on managing it effectively.
5. Engage in self-care: prioritise activities that promote your physical, mental and emotional well-being.  Engaging in regular exercise, nurturing hobbies, eating nutritious food, practicing relaxation techniques, and ensuring you are getting enough sleep can positively impact managing anxiety.

An invitation to Empowerment

As part of your journey to overcome anxiety and nurture your mental well-being consider complementary approaches like Emotional Freedom Technique (EFT) and Reiki.  I extend an invitation to join me on this transformative journey as I know first-hand how daunting it can feel to take small steps forward when you are crippled by anxiety.  I have experienced this myself but have been able to overcome it using my tools and techniques.  Together, we can navigate the storm, empower your mindset, and discover renewed resilience in the face of anxiety.  Book a discovery call https://shorturl.at/asy37 to start your transformative journey today.

Embracing a positive mindset is a powerful tool to build resilience, alleviate stress and reclaim control over our emotional well-being.  By implementing practical tips and exploring complementary approaches we can empower ourselves to navigate the waves of anxiety and emerge stronger on the other side.  Embrace the journey of nurturing your mindset and let the power of positivity guide you towards a life where anxiety no longer holds you captive.

 

Sleep is an essential part of our daily lives, allowing our bodies and minds to rest and recharge.  The quality of our sleep can vary, depending on several factors, including our sleep habits, routine, circadian rhythm, and stress levels.  In this blog we will explore some essential sleep habits that can help improve the quality of our sleep.

Poor sleep is a prevalent problem in the UK with many people struggling to get enough restful sleep.  According to a survey conducted by the Sleep Council in 2021, over 40% of UK adults reported that they suffer from poor sleep.  They also found that women were more likely than men to experience poor sleep, with 47% of women reporting sleep problems compared to 35% of men.

Another study conducted by the Royal Society for Public Heath found that poor sleep is prevalent among young adults with 70% of 18-24 years old reporting that they felt tired most of the time. It also found that poor sleep was linked to several health problems including poor mental health, obesity, and diabetes.

Poor sleep can have a significant impact on our health and well-being leading to problems such as irritability, poor concentration, and low mood.  Long-term sleep problems can also increase the risk of developing health problems such as obesity diabetes and heart disease.

So, let’s explore some ways to improve the quality of our sleep.

SLEEP HABITS

One of the useful sleep habits is having a consistent sleep routine.  Going to bed and waking up at the same time every day can help regulate our circadian rhythm (our natural 24-hour internal clock that regulates sleep-wake cycle and other physiological and behavioural processes in the body), making it easier to fall asleep and wake up naturally.  We should aim to get to bed by 10.00 p.m. and wake up between 6.00 – 7.00 a.m. This routine can help us establish a healthy sleep-wake cycle and improve our overall sleep quality.

MANAGING STRESS LEVELS

Stress can significantly impact our sleep quality, making it difficult to fall asleep or stay asleep.  Relaxation techniques such as meditation and reading can also be helpful in promoting good sleep quality.  Taking some time to relax before bed can help our bodies and mind unwind, making it easier to fall asleep.  Meditation can help reduce stress and anxiety, promoting a sense of calm and relaxation – you can find some short meditations here https://shorturl.at/rSY15.  Reading a book or a magazine can also help shift our mind away from daily stressors allowing us to relax and fall asleep more easily.  I love reading but do have to be strict with myself otherwise I could read all night!

If you are struggling to clear your mind of racing thoughts, Emotional Freedom Technique (EFT) can be a helpful tool.  EFT involves tapping on specific points on the body while focussing on a specific thought or feeling.  This can help to release emotional blockages and promote a sense of calm and relaxation.

If you are interested in trying EFT, you can find a tapping script on my YouTube channel that will guide you through the process https://youtu.be/aF8jJ2x-Z1Q.  By incorporating EFT into your bedtime routine, you may find it easier to let go of the day and quieten your mind before sleep.  With consistent practice, EFT can become a valuable tool in promoting restful and rejuvenating sleep.  If I do wake in the night I will tap on my fingers to help me go back to sleep.

REMOVING DIGITAL DEVICES

We all know that it can be challenging to keep phones out of the bedroom, especially when we use them as alarm clocks or to listen to meditations. However, it is important to recognise that having digital devices in our sleeping space can be detrimental to our sleep quality.  These devices emit blue light which can interfere with our circadian rhythm, making it harder to fall asleep and stay asleep.

Creating a safe sleep space is crucial for promoting good sleep quality.  To do this, we should strive to keep our bedrooms free from digital devices like laptops, tablets, and smartphones.  Instead, why not get a traditional alarm clock or go back to using your iPod to help relax and drift off to sleep.  I use a Lumie Bodyclock which has a sunrise and sunset setting.

Additionally, try to avoid using your bedroom for work or other activities that can interfere with your sleep.  By creating a space that is dedicated solely to sleep and relaxation we can help our minds associate our bedroom with restful sleep and not stressful work or other activities.

Incorporating healthy sleep habits like a consistent sleep routine, relaxation techniques like EFT, meditation and reading, regulating our circadian rhythm, managing stress levels and keeping sleep a safe space can help promote better quality sleep and wake up feeling refreshed and energised.

Would love to know if you have a bedtime routine, let me know in the comments and if you want to know more about EFT or Meditation and how it may help you then let’s have a chat, book a 30 minute call here https://shorturl.at/asy37.

 

 

Feeling stressed out and overwhelmed?  Use these 8 techniques to take back control your mind and body and prevent stress from derailing your day.

Ground Yourself

If you are feeling stressed or overwhelmed take a moment to ground yourself by feeling the support of the ground beneath you.  Place your feet on the floor, take a deep breath and visualise yourself rooting down into the earth like a tree and imagine any stress or negativity flowing out of your body and in the earth.  The beauty of this simple exercise is you can do it wherever you are, inside or outside.  If you are outside and it’s not too cold, then go barefoot and really connect with the earth.

Some studies suggest that this simple act can help reduce or relieve symptoms of stress such as pain and fatigue, reduce blood pressure, and improve sleep.

Take a Breath

Remember to breath.  We often forget to breath when we are stressed, which can exaggerate and exacerbate our reactions.  With your feet on the ground, take a deep breath as if you are drawing it up from the ground, through your feet, into your legs.  Keep breathing it up into your upper body.  Hold for five seconds, then breathe out slowly.  As you exhale, imagine your breath leaving your body by flowing through your arms and fingertips.  Repeat as many times as you need to.

By focusing on your breath, it can help get your stress response under control and help you figure out a calmer, more measured reaction to your situation.

Love Yourself

Incorporating self-care routines into your daily or weekly schedule can provide a sense of stability and consistency amidst the stressors of life.  Taking a few moments each day to look in the mirror can serve as a powerful remind of your own existence.  Whether you are applying moisturiser, shaving, or brushing your hair gazing at your reflection can help you stay present in the moment..  Studies have shown that this simple act can have a positive impact on our mental state, taking us out of our heads and into the here and now.  For added effect, pay attention to the way your products interact with your hair and skin as you apply them.  Even simple acts like dabbing your neck with perfume, plucking and exfoliating can get you in touch with different parts of your body and different sensations, so long as you enjoy them.

Exploring different smells, colours and textures can also engage your senses and promote relaxation.  Using scented shampoos, indulging in luxurious scrubs, or applying body lotion after a warm bath are all easy ways to do this.  By incorporating these self-care practices into you routine, you can cultivate a greater sense of presence and well-being in your daily life.

Clear your Mind

To clear your mind and find a sense of calm, start by letting go of all your thoughts and solely focussing on your surroundings.  Take note of what can you see, hear, smell, taste and touch.  Identify three things you can hear, one thing you can taste, four things you can see and two things you can feel.  Observe the colours, textures, and lighting in the room you are in.  If you are with someone else, share what you are experiencing.

By engaging your senses, you can bring yourself back to the present moment and quieten your mind.  Remember your senses are your allies in finding peace and clarity amidst the chaos of everyday life. This is also incredibly helpful if you are having a panic attack or way to support someone else.

Trace your Fingers

An easy breathing exercise that can be done at your desk or in the privacy of your bedroom is to use your opposite hand to trace the share of your hand whilst you breath in and out.

Begin by taking a deep breath in as you trace upwards from your wrist to the top of your thumb, then breathe out as you trace down the other side toward your palm.  Continue tracing each finger as you inhale and exhale.

This exercise helps to regulate your breathing and brings your focus to your body in the here and now.  It is particularly useful if you experience a lot of anxiety as it gradually helps to ground you in your body and increase your sense of control.

Relax your Muscles

Relaxing your muscles sends a signal to your amygdala that there is not threat so it can turn off the stress response.  Begin by checking if you are gritting your teeth or clenching your jaw and consciously release any tension by yawning to help relax it.  Next, close your eyes and let your shoulders drop.  Allow your arms go limp, so that if somebody were to lift and release one, it would fall heavily.  Take a moment to scan the rest of your body, consciously softening each part as you go.

This techniques can help to slow down your breathing and heart-rate, as well as lower your blood pressure, triggering your body’s relaxation response.  If you want to follow a guided body scan then head over to my You Tube channel https://youtu.be/H-wotVl2XHE

Use your Imagination

Imagine yourself lying on a white sandy beach with the gentle lull of crystal clear waves lapping around you, or picture a warm summers evening sunset.  Whatever your idea of serenity is, take a few moments away from what you are doing to close your eyes and visualise this peaceful scene.  Imagine the colours, sounds and smells around you.

Visualisations such as these are powerful tools to promote relaxation by regulating your breathing and heart rate as you focus on the tranquil setting.

Tapping Away the Stress

Emotional Freedom Technique (EFT) is a simple yet effective method to alleviate stress and anxiety.  EFT involves tapping on specific acupressure points on your body while focusing on the negative emotions or thoughts that are causing your stress.  Start by checking in with the intensity of how you feel on a scale of 1-10 with 10 being the highest.  Then begin by tapping on the side of your hand, saying a set-up statement like “Even though I feel so stressed, I deeply and completely accept myself”.  Continue tapping on points on your face, torso and hands while repeating a reminder phrase, such as “All this stress”, “All this overwhelm”, “I am feeling really stressed”.  Do a couple of rounds and notice if you feel a bit calmer.  Here is a guide to the points to help you.

EFT can be practiced anytime and anywhere, making it a convenient tool for managing stress in the moment.  If you want to experience the benefits of EFT for you personally, then I would love to chat with you to share how this technique can transform your emotional wellbeing.  You can book a free discovery call here https://tinyurl.com/yckzs6fz.

 

Today is the day to celebrate the concept of hygge which is a feeling of warmth and wellbeing; of peace and happiness. So create a day full of cosiness and contentment whilst practicing hygge and enjoy life’s simple pleasures.

Here are some ideas to help you practice hygge:

• Spend some time with loved ones – be that family or friends, spend time with the ones you love and those that bring you joy. Enjoy a coffee with a friend(s), spend time with family and play games or snuggle up with your partner. Appreciate the ones you love and enjoy their company.  It you aren’t able to spend time with them due to work or distance then why not give them a call and let them know you are thinking of them.
• Today is the perfect time to enjoy a slow cooked meal. Prepare it in the morning so you can relax and enjoy the smell as it cooks throughout the day, then dig in and enjoy.
• Make time for you – are there things you would really like to do for yourself but never seem to find the time? Why not gift yourself some time today, prioritise YOU to unwind and relax and do what you enjoy.
• Create a hygge environment – light the fire and some candles, make your favourite hot drink and curl up with a book – hmm bliss
• Spend time out in nature. Leave your phone at home and go for a walk and enjoy nature – listen to the birds singing, see the flowers starting to come through. It will help clear your mind and boost your mental wellness whilst also topping up those Vitamin D levels.  Vitamin D is essential for our bodies to retain calcium and absorb calcium which promotes bone growth.  Some research also indicates that low levels of Vit D may be linked with low moods/depression so go on get outside and enjoy the spring rays.
• Get creative – draw, write, sew, knit, mindful colouring, dance – whatever gets you in a creative flow.

Celebrate today by doing the things that you enjoy and practice gratitude for all that you have, all that you are and where you are right now in your life. Treat yourself with kindness today and everyday.

I will be heading out to enjoy a walk with my gorgeous schnauzers, then home to light the fire and candles, make a cuppa and curl up with a book whilst supper is cooking to enjoy with the family.  Enjoy however you celebrate Hygge today and maybe try to incorporate hygge into your life more regularly to help your mental health and wellbeing.

What better excuse is there to burst out of hibernation, to shake off the last dregs of winter sluggishness and to spring forward with confidence, positivity, and gratitude?

There really is something so special about the beginning of spring. It brings a sense of renewal and rebirth, a wonderful reminder that the cycle of life is starting over.  It is the perfect season to take a fresh look at our routines, to make small adjustments that may be needed to get our health and our well-being back on track.

With the warmer weather, the trees starting to bud and daffodils shining how can we not feel more joyful and optimistic about life? Afterall, if the flowers can push their way through the frosty ground, then surely, we can flourish too?

Spring is good for our energy and hormones

During winter our bodies produce more of the sleep hormone, melatonin, causing us to be more lethargic.  As the days brighten, the light suppresses the production of melatonin helping us feel more alert and energised.  The more hours of sunlight we enjoy causes our brain to produce more of the mood-enhancing chemical serotonin, which makes us feel happier!  It also helps boost our Vitamin D levels and most of us are not getting enough but it is essential for optimal health and a deficiency may cause health problems.  So go on get out into nature enjoy a walk, do some gardening, exercise, do some stargazing or simply sit and enjoy the sights and sounds of Spring.

Spring is great time to get out into our gardens and nature

There is a growing body of evidence showing the positive effects that being out in nature and gardening can have on our health.  It not only helps keep us physically healthy, but it can also improve our mental health and well-being.  Research has found that smelling flowers or even pulling up weeds can decrease blood pressure, increase brain activity, and produce an overall sense of well-being.

Spring encourages us to clean out our homes

Spring encourages us to spring-clean our homes, clearing the clutter which can make us fitter and improve our mental health.  Research shows that clutter and mess can leave us feeling anxious, overwhelmed and helpless which raises our stress hormones and makes it harder to relax.  So, throw open the windows, let the fresh air in, put some music on, start tidying and burn some calories.  But don’t feel you have to do it all in one go, choose one room or part of room and start there.

Spring is also great time to clean and declutter our minds and body

it is also a good time to spring clean and declutter our mind and body, focus on our mental well-being, clear the emotional clutter, shift old unhelpful patterns, negative thinking, and stress.  What has your inner critic been saying to you? See if you can turn it into your inner coach by asking “What would I say if I was talking to a friend right now?”

If you need support in clearing the mental clutter I invite you to book a free 30-minute nurturing call https://calendly.com/samanthahardwickcoach/30mindiscovery or email hello@samanthahardwick.com.

Step into Spring feeling energised and happier.

Do you imagine the run-up to Christmas as being a time to enjoy winter walks, craft fairs in search of artisan gifts and meeting up with friends?  So often the reality is quite different, and we start to feel overwhelmed whilst we try to make everything ‘perfect’ and keep everyone happy, which has a knock-on effect on our self-care and we arrive at Christmas tired and exhausted unable to enjoy the festive cheer.

Prioritising self-care might not come naturally but know that you have the power to change this.  Building in small but significant self-care activities and mindset shifts can help create moments of calm leaving us feeling more positive.

Here are some ideas to create a self-care plan that you can fit into your schedule, even at the busiest time of the year.

1. Mindset – Become your own Inner Coach, so often our inner dialogue is not the kindest and it can get quite noisy in there. Remember that not every thought you have is true.  Start asking yourself “Do I need to be focusing on this right now?” or “Is this really helpful?” This helps you get a perspective on your current reality.  Ask yourself what would my best friend say to me now and always respond with kindness.
2. Helping the overwhelm – Brain dump – grab a piece of paper and write down everything that is in your head so that you can then prioritise what really needs to be done that day and what can wait or planned into other days.
3. The Power of 3 – On a daily basis create a list of 3 things that absolutely must get done and as you cross them off allow yourself to feel that satisfaction; you could move them across to a Ta-Dah list and give yourself a cheer or do a little dance to celebrate. If you manage to do any more of your list that is a bonus.  This helps to boost your sense of well-being and leaves you feeling accomplished at the end of the day.
4. Journal – journalling allows you to vent those unvoiced feelings and clear the head. If you are journalling in the morning you could write about how you feel about the day ahead, what tasks you have to complete, how you are going to do that. If you are journalling in the evening you could write about what went well, listing things you are grateful for or even what self-care you are going to build into your schedule the next day.
5. Remember to take ‘time out’ – ensure you have scheduled some ‘time out’ just for you during the day. Often we feel guilty taking time out when there is so much to do but we all deserve a break.  This can be anything from 10 minutes to a whole afternoon!  Maybe journal some ideas of what self-care looks like for you as it is different for everyone – it may be sitting down and enjoying a cup of tea, curling up with a book, taking a bath, walking in nature, having a nap – the list is endless.
6. Mindfulness tip – whilst you wait for the kettle to boil why not do some breathing or some stretching to calm and ease out your body. Try breathing in for a count of 2 and out for a count of 2, then in for 3 and out for 3 increasing to a count of 6.
7. Keep your immune system boosted – when we are busy and stressed our immune system is lowered so ensure you eat plenty of vegetables especially ones which are high in Vitamin C like red bell pepper, garlic, ginger and spinach, increase your intake of fruit. Drink plenty of water to help flush out the toxins and to keep you hydrated. Take supplements of Vitamin C and D.
8. Meditation & Tapping – I know you are probably already shouting at me “I don’t have time for this – are your crazy?” You only need to do 10 mins and believe me by taking that time to meditate and/or tap it will help change your state of being and you can get going again from a much calmer, positive and more grounded place because you are not supposed to spend your days feeling stressed and overwhelmed, living from fight or flight and pumping stress hormones through your body (don’t even get me started on the long term health ramifications of that, a whole other blog is needed for that!).

Remember you are the only one who can take back your power, friends and family can help but only you can implement daily routines and set boundaries to help your mental health and well-being.

Invest in your own well-being so you end the year and move into 2023 feeling rested and renewed rather than frazzled and exhausted.  You can purchase my Finding Calm in the Christmas Chaos meditations and tapping script which will only take 20 minutes in total, or you can do them individually, 5 – 10 minutes for £10, head on over and get instant access https://samanthahardwick.com/calm-christmas-chaos/

If you need further help transforming your inner critic into your inner coach I invite you to book a free 30-minute discovery call to see how I am able to support you https://calendly.com/samanthahardwickcoach/30mindiscovery