How to create a positive mindset

Energy flows where attention goes!

What does this mean? It means you can influence the way you feel by changing your focus. We’ve all been emotionally moved by a film or movie and have laughed or cried despite knowing that the story isn’t real but we put our attention to the storyline and it touched us. So basically, we observed or think about something and as a result our mind produced an appropriate feeling. It pretty much happens on a subconscious level and there’s nothing wrong with it. But knowing that what we observe or think about, influences how we feel, means we can use this to our advantage. Energy flows where attention goes, so we put your attention to something, and our energy responds accordingly. So if I choose to dwell on a situation that makes me sad or angry, I feel sad or angry and if I choose to change my focus and think about something positive, a happy memory or someone I love, my feelings follow suit. And if I watch the news, quite often I feel bad or worried afterwards but if I choose to watch something heart-warming or funny, I feel better. I also love daydreaming and conjuing up happy memories, that certainly changes how I feel. My top tip today is to pay attention to your thoughts and watch what you watch!

Did you know, that you can create your own anchor of inspiration and positivity by choosing a very uplifting memory and remember it vividly several times a day. We can’t be stressed and happy at the same time. By changing your focus, you change your energy level. Use happy memories to lift you up or daydream about happy future memories. If you need help finding more happiness and balance in your life, please get in touch sandy@emotionalbalance.co.uk or sandy@bodymindhealing.co.uk

I hope you’ve found this helpful. Happy daydreaming.
Take care.
Sandy

Understanding and managing chronic pain

According to the NHS and the British Pain Society, almost half (43%) of the population in the UK suffer from chronic pain, that’s about 28 million people! This year (2020) is likely to see a rise in numbers, due to changes in circumstances since Covid, like working from home, self-isolating, lack of exercise and reduction in pain service provision.

Having suffered from chronic pain myself for several years in the past, this topic is important and personal and one of the reasons I changed profession to become a holistic health practitioner after having found alleviation and healing from my condition. In this article, I’d like to help you understand why we may suffer from chronic pain, what factors influences the pain level and explain how to manage and alleviate it.

Let’s start by trying to understand why we experience pain. Pain is a symptom which the body uses to communicate with us, telling us something is not right. Pain is feedback, similar to the engine light in your car signalling something is wrong. Acute pain should never be ignored and if treated appropriately in most cases, long term pain can be avoided. Yet what if you are already suffering from chronic pain and doctors can’t help?

My view is that chronic pain happens for a reason, often subconscious psychological reasons that we are not aware of, yet if we can find them, deal with them and make a conscious shift, we may find that the pain changes too, becomes more bearable, manageable and even starts healing. The body usually has a natural ability to heal itself. If you cut your finger, you heal the wound, put a plaster on and it heals. If you break a bone and stabilize the body part, the bone grows back together. People recover from accidents, surgery, falls, injuries, etc. So, in my view, if you’re suffering from chronic pain it means, there’s something holding the condition in place, either physical or psychological.

One factor is that, the body can change and adapt. While most of our physical bodies naturally strive for health, they can only heal themselves if they’re given the opportunity to do so. Stress puts the body in fight or flight mode, where the main concern is survival. It’s a natural biological response which we’ve inherited from our ancestors. Therefore, constant stress can prevent the body from healing as it only feels ‘safe enough’ to heal and recuperate when we’re calm and relaxed. To allow the body to heal, watch your stress level!

In addition, sometimes one problem can cause another, such as when someone has sprained their ancle or hurt their knee, they put more weight on the healthy one which might then also start hurting if this continues for long enough. The body will change and adapt to any circumstances, doing the best it can to lower pressure and find balance. So be mindful of how you’re using your body.

Pain is subjective, some people can tolerate more than others. Ever wondered why that is? A number of factors influence how we experience pain: our beliefs play a role, past (pain) experiences, our current stress level or even how we see ourselves. Did you know that your current stress level will influence the degree of pain you feel? Stress triggers a number of physical reactions, such as increased blood flow which means more blood also flows through the painful body part, increasing the sensation of pain. Therefore, another effective way to manage your pain level is to learn to relax. There’s a wide variety of relaxation methods available, so why not try to find one that suits you? I’m happy to give you my FREE guided relaxtion visualisation. It’s a 10 minute audio relaxation to help you feel more balanced https://www.emotionalbalance.co.uk/freebies/

Yet another effective way to manage your pain is to befriend your body and listen to the communication it is offering. As mentioned above pain is feedback. Many see their body as their enemy “Why is my body doing this to me?” Try a new approach, take time to listen, go inside and search for reasons and emotions behind the pain. Once you understand the message, your body might not need to “shout so loud” anymore. Send positive thoughts and mental messages to your body. It’s doing the best it can given the position it is in. Give yourself of painful body part a hug, apply an appropriate lotion, heat or cold pack, breath into the pain and practice acceptance rather than resistance. Resistance fuels stress, acceptance allows healing. Create the best conditions to allow your body and mind to heal.

There’s plenty more to be said about this topic. If you’re suffering from chronic pain and would like to learn more about how to manage it, you’re invited to join my next live 2-hour workshop on 17th October in Brighton! Numbers are limited, so make sure you book your place asap! To find out more:

https://www.emotionalbalance.co.uk/event/releasechronicpain/

To book your place, send an email with your name and telephone number to sandy@emotionalbalance.co.uk

I hope you found this article informative and helpful. If you know anyone who suffers from chronic pain, feel free to share it with them. My mission is to help as many people as possible as I know from personal experience how limiting life with chronic pain can be.

Sending love, light and healing.

Sandy

How to embrace your emotions

Feelings, especially on the negative spectrum, can be overwhelming, distracting, even numbing. Often, we just don’t have time to deal with them, so we turn to food, drinks, TV, work, etc. Moreover, society has taught us to swallow and smile and pretend everything is ok, but repressing our emotions can lead to further problems. Emotions have energy behind them and they can build up and cause problems later.

For example, we might get to the point when we just can’t take it anymore and explode, which affects the people around us and often leads to tensions and regret. Sometimes even physical problems can manifest as a result of unexpressed emotions. Repressing anything (or anyone) does never work in the long run as it builds up pressure and tension. What would happen to a pressure cooker without a valve to release the steam?

Now, so how can I become more aware of my emotions and learn to release them in a safe way? Well, the first step is to connect to our body, notice how it feels and acknowledge those feelings. Some people like writing down what bothers them, work off anger in the gym or tell a friend about it. Personally, I’m a big fan of breathing techniques, which help to let go of the energy behind the emotion. For instance, focus on a particular feeling (or a person that triggers a negative feeling) and breathe it out (long and slowly), then imagine breathing in (long and slowly) something positive, such as the energy of peace, forgiveness, calmness, etc. Then with the outbreath, let go of the old negative emotion, followed by breathing in the positive. Visualise it, connect to it and focus on it for several minutes. Notice how much better you feel after 5 minutes, not to mention that the additional oxygen helps you think more clearly.

A second very effective technique for deep emotional healing is EFT tapping. EFT is a nice blend of ancient wisdom like traditional Chinese medicine and modern psychology. We tap on certain meridian points which are part of our energy system while focusing on the particular distress and verbalising it, this helps shifting and releasing the energy of it. If you’re new to EFT, perhaps work with a practitioner or join a group.

If you’re out or at work and unable to “escape” to try out these techniques or you’re not ready to face it just yet, then perhaps try a different approach. Find something funny on the internet and laugh it off. Laughter releases tensions and endorphins and is a great quick fix if needed.

Or be mindful and shift your focus to the little things in life that bring us joy and pleasure, such as sunshine, a cup of coffee, a smile, green traffic lights, having friends, a hug, cuddle a pillow, person or pet. Well you get the idea. This is however, just a temporary fix. Sooner or later you might have to face your feelings and let off steam in a safe way. After all, we are all human beings and feelings are part of our deepest humanity.

Have a great day. Love, light and angel blessings.
Sandy

How to conquer fear

Experiencing a bit of fear every now and then is a healthy response aimed to keep us safe. Learning something new can make us uncomfortable at first as it takes us out of our comfort zone. Doing new things makes life more interesting though and leads to growth. Courage is the best antidote to fear. Rather than focusing on what might go wrong, take a reality check. 90% of the things we worry about never happen, so why not focus on all the things that might go right? Think how great you will feel once you’ve conquered your fear? How will life be different? Who would be the first person to notice those changes? Focusing on a positive outcome increases the likelihood of positive things happening. Be your own best friend and give yourself a mental pep talk or imagine what a supportive person in your life would say to encourage you to conquer your fear.

fear-vs-courage

Did you know that you can choose your thoughts? So choose the ones that help you, not ones that drag you down. Easier said than done? Well, here’s a short cut: stop thinking for a moment and focus on positive FEELINGS! Who do you love most in life? What does this love feel like? Stay with that feeling for a couple of minutes and watch the changes in your body. Another great way to conquer fear is to focus on your breathing! Breathe in slowly while counting to 6, then let go of the air slowly while counting to 6. Repeat several times and ‘watch’ the breath moving in and out of your body. Notice your chest and belly expand, perhaps put your hands on your body to feel this movement. These two simple techniques help to become present and to focus on the here and now. They work wonders before important meetings, job interviews, presentations or to calm down fearful worries.

fear into action

Some people may need healing on a deeper level, for example to overcome trauma, phobias or panic attacks. EFT tapping and Hypnotherapy are powerful tools to conquer these issues. These and other modalities are offered by a variety of practitioners (myself included). I’ve seen the most amazing changes in my clients. Don’t let your fear imprison you, set yourself free and start enjoying life. Turn your fear into action. Like Winston Churchill said: ‘Courage is a decision’. Take your power back now!

courage is a decision

I’d love to hear if you’ve found this post helpful and look forward to reading your comments.

All the best,

Sandy

How to reduce anxiety in less than 5 minutes

Stress and anxiety are buzz words nowadays. Everyone is just rushing around, being busy with being busy and having a million things on the to-do list. Many have not enough time to relax and look after themselves, especially women who always seem to care and look after everyone else and don’t get enough time for themselves. Yet just like a car can’t run at 100 miles an hour all the time without stopping to refuel, so do we need to stop regularly and look after (refuel) ourselves. People who don’t take time to look after their health will HAVE TO take time later to look after their illness. Which way are you heading?

relax-stress

The good news is that refueling doesn’t have to take ages. A day at the Spa sounds very appealing but many have neither the time nor the money for such a treat. Here is a very simple tool that you can surely fit even into the busiest schedule and you can do it anytime, anywhere. It is a breathing technique called 7/11 breathing. This is how it works: take a deep slow breath in while counting to 7, fill your belly and lungs with air, then breathe out even more slowly while counting to 11, notice how your belly and chest slowly release the air. Repeat several times: breathe in to 7 and out to the count of 11. If 7 and 11 feel too long, adjust the numbers to your own pace and capacity. The important part is to breathe more slowly and to breathe out for at least 2 counts longer than you breathe in. Doing this for a few minutes switches your body from the sympathetic nervous system (stress mode) to the parasympathetic nervous system (relax mode). Seriously try it right now for at least 2-3 minutes and watch your anxiety melt away…

breath

This techniques puts you back in touch with your body. The counting engages your mind and the combination of counting and watching your breath helps you become present and be in the moment. Too often we spend too much time thinking about the past or planning our future. Right in this moment, we are ok, right now we don’t have to find a solution to all of our problems. Just for this short moment we can start anew as in every breath there is a new opportunity. Once we calm down and release the stress we get access to our intuition, can think more clearly and often become aware of the most amazing ideas and solutions that have been in us all along. All it takes is a bit of breathing, allowing your body and mind to relax. Do this regularly and see what happens. I recommend doing this exercise several times a day, even if it’s just for a minute or two each time. It reduces stress and anxiety, quietens the mind, helps you sleep better, provides your brain with more oxygen, cuts off the constant noise in our head, especially that critical voice that many of us have and puts us back in touch with our own resources. Enjoy!

breath-tiger

If you found this helpful, please share and/or leave a comment. If you’re interested in finding out more about this topic, join my next workshop on 25th March in Brighton:

Release stress and anxiety2

 

How to release pain

Pain is one of the worst experiences we can have. Did you know that our reaction to it can make it worse or better? Our emotions and expectations play a major role in the level of perceived pain and its duration. 3 years ago I was suffering from a trapped nerve and had a frozen shoulder, I could hardly move and was in a great deal of pain. As I had had this condition several times before I panicked as I knew what to expect. This expectation, panic and fear made it worse as I felt helpless, angry and in despair. Yet as a trained EFT practitioner, I then used EFT tapping to address all my fears and emotions around this condition and experienced a remarkable relief. I wrote about this on my blog 3 years ago, you can read more about it here.

difficult roads

Since then, I’m happy to say that the pain has not returned. While I used to get this at least twice a year before, it hasn’t happened at all in the last 3 years. One of the reasons may be that I’m now taking much better care of myself. I use EFT tapping regularly, I make sure I take time to relax and I listen to my body. When I notice the tensions in my shoulders worsening, I respond and honour my body, for example by taking the evening off, doing some tapping, visualising something positive or going for a massage. All symptoms in the body are just feedback. It’s important to befriend the body and work together to release any physical ailments. I now teach what I’ve learnt to others. I run weekly group sessionsand monthly workshops, such as my Time Out Tuesday group in Brighton or 1-2-1 sessions to help people release chronic pain and find inner peace.

I’ve come a long way in the last 3 years and I love sharing what I’ve learnt and helping others on their journey to find more balance in their lives. I’ve definitely managed to embrace my inner light and shine the darkness away

.your light

How to embrace your emotions, the good, the bad and the ugly

Feelings, especially on the negative spectrum, can be overwhelming, distracting, even numbing. Often we just don’t have time to deal with them, so we turn to food, drinks, TV, work, etc. Moreover, society has taught us to swallow and smile and pretend everything is ok, but repressing our emotions can lead to further problems. Emotions have energy behind them and they can build up and cause problems later. For example, we might get to the point when we just can’t take it anymore and explode, which affects the people around us and often leads to tensions and regret. Sometimes even physical problems can manifest as a result of unexpressed emotions. Repressing anything (or anyone) does never work in the long run as it builds up pressure and tension. Instead, we could reconnect to our body, see how it feels and let out what doesn’t serve us. After all, we are all human beings with feelings so let’s embrace our emotions and our deepest humanity.

Embrace all feelings

The questions arises, how to do that safely, without snapping at people around us or crying uncontrollably in public. I’m NOT suggesting that. Yet, we can start by acknowledging how we feel and stop the distraction. Personally, I’m a big fan of breathing techniques, which help to let go of the energy behind the emotion. For instance, focus on a particular feeling (or a person that triggers a negative feeling) and breathe it out (long and slowly), then imagine breathing in (long and slowly) something positive, such as the energy of peace, forgiveness, calmness, etc. Then with the outbreath, let go of the old negative emotion, followed by breathing in the positive. Visualise it, connect to it and focus on it for several minutes. Notice how much better you feel after 5 minutes, not to mention that the additional oxygen helps you think more clearly.
A second very effective technique for deeper emotional challenges is EFT tapping.

Tap on the meridian points which are part of our energy system (as in Traditional Chinese Medicine – Acupuncture points) while focusing on the particular distress. If you’re new to EFT, perhaps work with a practitioner or join a group. If you’re based in Brighton, Southeast England, you can join the weekly emotional balance group (Time Out Tuesday) starting soon.

The key is to become present and connect to your body, acknowledge how you feel and find a safe way to let go of those emotions. Doing this regularly will increase your wellbeing. You’ll become lighter, happier and more balanced. Free yourself and find your inner balance.
Love and light,
Sandy

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