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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.

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.