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The Many Hats We Wear

The Many Hats We Wear: Finding Balance & Supporting Your Nervous System

In both business and life, Images for Many Hats we wear it often feels like we are constantly swapping hats from CEO to therapist, cook to chauffeur, emotional anchor to admin assistant and all before lunch!

As women, especially those running a business while supporting a family, we become masters of multitasking. But behind the scenes of all this juggling, our nervous systems are quietly absorbing the overwhelm. And that can lead to burnout, emotional fatigue, anxiety, and physical tension if we don’t pause and replenish.

Let’s take a moment to honour all the roles you play and then explore tools to support your balance and wellbeing.

Hats We Wear in Business

CEO & Visionary – You’re leading your mission.
Finance Manager – Budgeting, planning, tracking.
Marketing Lead – Promoting, posting, and connecting.
Therapist or Practitioner – Holding space for others’ healing.
Customer Support – Responding with heart.
Admin & Tech – Organising, scheduling, troubleshooting.
Coach & Mentor – Guiding others through transformation.
Cleaner, Designer, Event Planner – Yep, you probably do this too!

Hats We Wear in Life

Mum – The glue that holds it together.
Wife/Partner – Holding space in a relationship.
Daughter – Caring, listening, supporting.
Friend – Encouraging and uplifting others.
Family Nurse – Looking after the health of those you love.
Household Manager – Food, cleaning, school runs, life admin.
Self-Care Advocate (in progress!) – Trying to fill your own cup.

It’s no wonder your body and mind might feel tired, stretched or stuck. You’re carrying a lot. But the good news? You don’t have to keep spinning all the plates alone and you can support your nervous system in gentle, nurturing ways.

Supporting Your Nervous System & Finding Balance

Here are some tools I recommend to help you regulate your nervous system, restore balance, and move from surviving to thriving:

EFT Tapping (Emotional Freedom Technique)

A powerful way to calm the fight-or-flight response. Tapping on acupressure points while acknowledging how you feel helps release stress, anxiety and emotional overwhelm. Try tapping daily or during moments of transition (like from work to family time). I have recorded two short scripts for you one switching into me time https://youtu.be/ruNda6hoxmQ and one for family time https://youtu.be/wiqNqJmfMPw

2. Breathwork

Simple breath techniques can signal to the nervous system that you are safe. One I love:
Box Breathing – Inhale for 4, hold for 4, exhale for 4, hold for 4. Just a few minutes can calm a racing mind.

3. Grounding & Somatic Movement

Taking 5 minutes to stretch, sway or walk barefoot can bring you back into your body.
Let yourself move intuitively, no pressure, just presence.

4. Reiki or Energy Healing

Reiki helps shift emotional blockages, restore energy flow and brings deep relaxation.
It’s a reset button for your body and soul.

5. Journaling

Writing helps release thoughts, acknowledge feelings and bring clarity.
Prompt: “What hats have I worn today? Which ones felt heavy?”

6. Boundaries & Delegation

Not every hat needs to be yours. Practice saying NO, asking for help, and outsourcing where you can. You are not a machine you are a human being with needs too.

7. Nervous System Nourishers

Warm baths or showers
Weighted blankets
Herbal teas (chamomile, lemon balm)
Digital detox time

Little things make a big difference when done consistently.

You are doing incredible things, not because you wear all the hats, but because you do so with love, courage and intention. But even the strongest among us need rest, replenishment and realignment.

Let this be your reminder you are allowed to take off some hats. You are allowed to pause. And you are absolutely worthy of the same care you give so freely to others.

If you are feeling stretched, I invite you to explore my Wellbeing & Mindset Coaching 1:1 sessions, EFT support, or book a Reiki session at VitaliQi in Barnstaple, or join one of my nurturing wellness retreats. Your nervous system, your heart and your future self will thank you.

With warmth and encouragement,
Samantha 💛
Helping you shift your energy, mindset & life.

The Validation You’re Searching For Is Already Within You

Have you ever caught yourself looking for someone—anyone—to tell you you’re enough? That you’re doing a good job? That you’re lovable, worthy, and seen? If so, you’re not alone. We all have moments where we seek reassurance from the outside world. It’s a deeply human experience.

We scroll social media checking for likes on a post
We overextend ourselves at work or home, hoping someone will notice and say, “Well done” or “You’re doing great.”
Or waiting on a reply via text or email to feel wanted.

And while there’s nothing wrong with enjoying encouragement or recognition, the real heartbreak comes when we depend on it to feel okay. When our worth is placed in the hands of others, it can feel like we are on an emotional rollercoaster — up when we’re praised, down when we are overlooked.

Here’s the gentle truth:
Until you give yourself the love, acceptance, and validation you’re searching for, nothing outside of you will ever truly satisfy that longing.

Let that land for a moment.

You see, external validation is fleeting. It’s conditional. It’s based on others’ moods, perceptions, and filters. But your love. Your approval. That can be consistent, deep, and nourishing.

We often learn early in life to look outward for our sense of value. Perhaps we had to achieve to be noticed or be quiet to be accepted. Over time, we internalise the message: “If they approve of me, then I must be okay”. But this belief keeps us stuck in cycles of people-pleasing, perfectionism, and self-doubt.

The healing begins when we choose to turn inward.
To listen to our own voice what I call our inner coach.
To hold ourselves gently and treat ourselves with compassion.
To become the safe space we’ve been seeking.

This isn’t about cutting off from others or never asking for support. It’s about anchoring into a deeper truth—that you are already worthy. Not because someone said so. But because you exist.

From that place of inner wholeness, any praise or recognition that comes your way simply becomes the icing on the cake.

So if you find yourself chasing validation today, pause.
Place a hand on your heart.
Take a breath.
And ask yourself:

“What do I need to hear right now that I’ve been waiting for someone else to say?”

Then give yourself that. Over and over again.

You are allowed to be proud of yourself.
You are allowed to speak kindly to yourself.
You are allowed to feel calm, confident, and whole—just as you are.

Validation that comes from within is powerful—it’s unshakeable. And when you start living from that place. The world feels softer, calmer & more aligned.

You become your own safe haven. And that changes everything.

If you are ready to stop searching outside of yourself for the love and approval you have always deserved, I am here to help.

Through a blend of Mindset coaching, EFT tapping, and energy healing, I support you in:

Releasing self-doubt
Soothing stress and nervous system overload
Building deep self-trust and inner safety
Cultivating real, lasting self-worth

Let’s begin your journey inward, where your true validation lives.

Book a free discovery call to explore how we can work together to support your healing. https://calendly.com/samanthahardwickcoach/30mindiscovery

With love and gentleness, Samantha x
You already are enough. 💛

Stepping Into Spring: A Season of Renewal, Growth And Fresh Energy

Stepping Into Spring: A Season of Renewal, Growth & Fresh Energy

As winter fades and the first signs of spring emerge, nature gently reminds us of the beauty of renewal. Buds begin to blossom, birdsong fills the air, and the world slowly awakens from its quiet slumber. Just as the earth shifts into a season of growth, we too are invited to embrace this energy—shedding what no longer serves us, creating space for fresh possibilities, and stepping forward with lightness and intention.

Gradual Growth: Trusting the Process

Spring teaches us patience. Flowers don’t bloom overnight, and trees don’t grow leaves in an instant. The transition is slow, yet steady—each day bringing subtle change, new energy, and the promise of something beautiful.

In our own lives, growth often works the same way. Transformation isn’t about big, dramatic shifts all at once—it’s about small, consistent steps. Maybe it’s a commitment to daily mindfulness, releasing old thought patterns, or allowing ourselves to move through life with more ease. Whatever it is, trust that the process is unfolding exactly as it should.

Decluttering the Mind: Creating Space for Renewal

We often associate spring cleaning with our homes, but what about our minds? The transition from winter to spring is the perfect time to clear out mental clutter—the worries, doubts, and old stories that keep us feeling stuck.

Here are a few gentle ways to declutter your inner world this season:

✨ Let go of self-judgment. Notice the thoughts that hold you back and choose to replace them with kindness and self-compassion.
✨ Release limiting beliefs. What stories have you been telling yourself that no longer feel true? Challenge them and make space for new perspectives.
✨ Slow down and reconnect. Whether it’s through meditation, deep breathing, or simply stepping outside and soaking in the fresh air, create moments of stillness to reset and realign.

When we declutter our minds, we create space for inspiration, clarity, and ease.

Embracing the Energy of Renewal

Spring is a time of possibility, a season that invites us to:

Refresh our energy and mindset.
Step into new beginnings with confidence.
Cultivate joy and gratitude for the present moment.

Just like the natural world, we are meant to bloom in our own time. This season, give yourself permission to grow, to embrace lightness, and to step forward with trust in yourself.

Are you ready to move into spring with clarity and ease? If you’d like support in releasing, resetting, and stepping into a fresh chapter, I’d love to help, you can book a call here https://calendly.com/samanthahardwickcoach/30mindiscovery . Let’s nurture your well-being together and create space for a season of growth, joy, and renewal.

With love and light,

Samantha x

Embracing Intentions: A Gentle Start to the New Year

As the new year begins, it’s tempting to dive headfirst into “new year, new you” energy. But this season doesn’t have to be about rushing forward or making drastic changes. Instead, it’s an opportunity to pause, reflect, and set meaningful intentions that align with how you want to feel throughout the year.

Rather than setting resolutions that often come with pressure, rigidity, and self-criticism, consider choosing intentions. Intentions feel softer and more supportive of growth. They’re not just about what you want to achieve but also about how you want to feel. For me, this year is about cultivating a life that feels calm, balanced, and joyful—without the unnecessary rush.

It’s important to remember that we are still in winter—a season of rest and hibernation. Nature itself slows down during this time, offering us a valuable reminder to do the same. Winter is not the time for rapid growth or endless to-do lists; it’s a time to reflect, recharge, and plant seeds for the future. By aligning with this natural rhythm, we allow ourselves the grace to move forward with clarity and purpose when the time is right.

One way to embrace this slower, more intentional approach is by focusing on baby steps. Small, consistent actions build momentum. Progress doesn’t have to be big or dramatic to be meaningful. Maybe it’s tackling an overflowing inbox, decluttering your desk or a cupboard, or organising your emails. Or perhaps it’s as simple as pausing to take a deep breath between tasks. Whatever your steps look like, progress is progress—no matter how small. Be kind to yourself along the way.

My intention this year is to feel aligned, connected, and expansive—and to support others in discovering the same.

If you’re ready to embrace a calmer, more intentional approach to 2025, I’d love to work with you. Whether online or in person, I use 3 key pillars of wellbeing – Mindset, Energy Psychology and Healing to help you align with your goals and create a life that feels balanced and joyful.

Let’s take this journey together. Book a nurturing call

What about you? How do you want to feel in 2025? What intentions have you set that will nourish and guide you through the year ahead? Let’s embrace this season of stillness and create a year that truly aligns with who we are.

How To Make This Christmas Season Peaceful And Joyful

Finding Calm in the Christmas Chaos: How to Make This Holiday Season Peaceful and Joyful

The holiday season is upon us, bringing the sparkle of decorations, cosy fireside evenings, and visions of magical winter days. We dream of strolling through craft fairs, finding the perfect gifts, and enjoying meaningful time with loved ones. But for many of us, the reality looks a little different: endless to-do lists, holiday cards to write, meals to plan, and gifts to buy. By the time Christmas arrives, we’re often feeling frazzled, exhausted, and unable to truly enjoy the season.

If this sounds familiar, know that you’re not alone—and that it IS possible to bring a sense of calm and joy back into your holidays. As someone who used to feel the same overwhelm, I know firsthand how challenging it can be to prioritise self-care at this time of year. But with small shifts in mindset and self-care practices, we can create moments of peace, no matter how busy the season gets. That’s why I created “Finding Calm in the Christmas Chaos,” a toolkit to help you embrace the holidays with a relaxed, refreshed, and joyful spirit.

Why Self-Care During the Holidays Is So Hard

The festive season is meant to be a time of joy and connection, yet it often feels like a whirlwind of obligations. We’re bombarded with messages that tell us to make everything “perfect”, to find the “right” gifts, to cook delicious meals, and to keep everyone around us happy. Amidst all this, it’s easy to feel guilty taking time for ourselves when there’s so much to be done.

But without moments of rest and self-care, our energy runs out, and we can start to feel resentment instead of joy. Our nervous systems go into overdrive, triggering stress responses that make it even harder to enjoy the little things that make the holidays special.

Finding Calm in the Chaos

This season, I invite you to try something different. Imagine moving into Christmas feeling rested, calm, and truly present, able to savour the moments that make this time of year so magical. With my toolkit, “Finding Calm in the Christmas Chaos,” you’ll discover simple yet powerful ways to shift your mindset and reset your energy in as little as 5-10 minutes.

Here’s what you’ll find inside:

Emotional Freedom Technique (EFT)

EFT, or tapping, is a stress-relief technique that helps release tension, negative thoughts, and overwhelm. It’s as easy as tapping specific acupressure points while focusing on what’s weighing you down. This practice can reduce stress, allowing you to experience the holidays with more calm, focus, and joy.

Guided Meditation

Meditation is one of the quickest ways to find inner peace amidst external chaos. By taking a few quiet moments to centre yourself, you can shift your mindset and calm your nervous system. In this toolkit, you’ll have access to a meditation designed specifically for the holiday season, helping you feel grounded and relaxed, even on the busiest days.

Why This Toolkit Can Make All the Difference

The truth is, a few small changes can create a ripple effect in your entire holiday experience. By setting aside just a few minutes each day, you can transform the season from one of chaos to one of calm. Rather than feeling drained by endless tasks, you can feel present and energised, ready to enjoy winter walks, cosy nights by the fire with blankets, and special moments with loved ones.

Here’s what you’ll gain from “Finding Calm in the Christmas Chaos”:

– Peace of Mind – Release the stress of perfectionism and embrace moments of joy.

– Renewed Energy – A calm mind leads to a calm body, allowing you to rest and recharge.

– Guilt-Free Self-Care – Learn to prioritise yourself without feeling guilty, knowing that you’re bringing the best version of yourself to the season.

– A Calm Entry into the New Year – End the year with a sense of peace, moving into 2025 with clarity and balance.

How to Get Started

For just £7, you can access “Finding Calm in the Christmas Chaos” instantly. Think of it as a small investment in your well-being—an opportunity to reclaim joy and serenity this season. To get your toolkit, visit https://samanthahardwick.com/calm-christmas-chaos/ and take the first step toward a peaceful, joyful holiday season.

A Calmer, Happier Holiday Awaits

Imagine yourself savouring the beauty of the season without feeling overwhelmed, enjoying your time with friends and family instead of managing endless lists. This toolkit is a gift you’re giving to yourself—a way to move through the holidays with ease, peace, and a renewed sense of joy.

Are you ready to find calm in the Christmas chaos? Let’s make this season one that leaves you feeling refreshed, joyful, and truly present. Head over to https://samanthahardwick.com/calm-christmas-chaos/ to get started, and let’s make this holiday one to remember for all the right reasons.

October: A Time for Well-being, Mindset Shifts, and Letting Go

As the leaves begin their graceful descent from the trees, we are reminded that October is a time of transition—a time to let go of the old and embrace the new. Much like nature, we too have the opportunity to release what no longer serves us, making space for growth, healing, and transformation.

This month, I invite you to reflect on the ways you can nurture your mind, body, and spirit, using the letters of “OCTOBER” as a guide to well-being, mindset shifts, cosiness, and letting go.

O – Open to New Perspectives

In October, challenge yourself to remain open to new perspectives. Whether it’s approaching a problem with fresh eyes or adopting a new mindset practice, openness is the first step toward personal growth. It could be as simple as starting each day with a mantra like, “I am open to all that the universe offers me,” or trying a new technique such as journaling your thoughts. When we are open, we invite abundance and transformation into our lives.

C – Create Calmness

Creating calmness is essential for regulating the nervous system and promoting inner peace. As the weather cools, take the opportunity to craft a cosy space for yourself. Whether it’s decluttering your environment, lighting candles, or practicing deep breathing techniques, creating calmness allows you to manage stress more effectively. Mindfulness practices like meditation and breathwork can help you switch off the stress response and foster tranquillity.

T – Trust the Process

It’s easy to become impatient or discouraged when results don’t happen overnight. However, growth is rarely linear. Trust the process and believe in the journey you are on. In October, remind yourself that every small step forward is progress. Shifting your mindset to focus on the journey rather than the destination can reduce anxiety and build resilience.

O – Observe Your Emotions

Our emotions can often feel overwhelming, especially during times of change. This month, make a conscious effort to observe your emotions without judgment. Rather than pushing away discomfort, give yourself permission to feel it. Techniques like EFT (Emotional Freedom Techniques) can be invaluable tools for gently processing and releasing emotional blockages. By simply observing, you create space for healing and letting go.

B – Be Present

October, with its crisp air and colourful leaves, is a beautiful time to practice mindfulness and being present. Whether it’s savouring a warm cup of tea, walking in nature, or practicing meditation, staying present helps reduce stress and fosters a sense of well-being. Remember that the power of healing and transformation lies in the present moment—not in the past or the future.

E – Embrace Letting Go

Just as the trees release their leaves, October invites us to embrace letting go. Consider what you need to release—whether it’s limiting beliefs, negative thought patterns, or past hurts. Letting go creates space for new opportunities and joy. Engage in rituals that symbolise this process, such as writing down what you want to release and burning the paper, or visualising yourself shedding emotional weight during meditation.

R – Rest and Reflect

Amidst the busyness of life, we often forget to slow down and reflect. October is the perfect time to pause and rest. Reflect on how far you’ve come this year and the lessons you’ve learned. Give yourself permission to rest, whether through a calming meditation, a restorative yoga session, or simply curling up with a good book. Reflection is vital for inner growth, and rest is a key component of well-being.

October is a month of transformation, and it gives us permission to slow down, let go, and recalibrate our mindset. By being open, calm, present, and mindful, we can shift our focus from external noise to inner peace. Let this be your month to shed emotional baggage, embrace new perspectives, and trust the journey ahead.

Take time each day this October to check in with yourself—what do you need to let go of? What new habits or perspectives can you cultivate to create a deeper sense of well-being?

Have a cosy, peaceful, and transformative October.

If you are ready to embrace October’s energy join me for mindset coaching, EFT or Reiki sessions. Together, we’ll release what no longer serves you and create space for inner peace and well-being.

Reach out today to schedule your session www.samanthahardwick.com – available online or at VitaliQi in Barnstaple.

Finding Calm in the Midst of the Festive Season

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.

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.
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.
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.
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.
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.
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.
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.

World Menopause Day

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 Image for menopause 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, Image for menopause 1 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.

Autumn Self Care

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.

Embrace the Season of Change

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.