It’s mental health awareness week and this year’s topic is connecting with nature. I’m sure you’ve already discovered the healing vibes of nature. Isn’t it wonderful to become still and just observe? Isn’t it soothing to explore the great outdoors, notice the colours, flowers, scents, the magical creatures and harmony that this wonderful universe offers us so freely? I love walking, hiking, being mindful and watch my surroundings with the curiosity of a child. It keeps my heart singing, keeps my mind and body in balance and provdes a tremendous amount of peace. So this is just a gentle reminder to keep looking up at the sky, smell the flowers, watch the birds, appreciate the sunsets or grow your own piece (peace) of nature on your window sill or patio.
How is your emotional balance? Are you still using the tools that have helped you in the past? Do you keep practising self-care and make sure you don’t get out of balance? If you’ve worked with me, you know I’m a massive fan of energy psychology which not only has changed my own life completely but also the lives of many of the amazing people I’ve had the privilege to work with. Perhaps I’ve even touched your life? I know first-hand that even after some amazing breakthroughs, we can get caught up in daily life and forget the blessings we’ve received, maybe even fall back into old patterns. That’s ok for a while as long as you recognize it and make a mental note to make time for progress and growth. We’re not meant to stay stagnant. Here’s my little nudge for you to remember to take care of yourself. Stop and do a breathing exercise, do some light EFT tapping, listen to a guided visualisation. Your body, mind and soul will appreciate it. Let me know if I can help in any way.
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 email@example.com or firstname.lastname@example.org
I hope you’ve found this helpful. Happy daydreaming. Take care. Sandy
Yet another lockdown has been announced and I can almost
hear all the many desperate voices saying “Oh no, not again!” Even though I
expected this announcement, I admit that I noticed an immediate blow to my
mood, a sinking feeling, worries coming up regarding my business, my clients
and loved ones and I just needed a day or so to gather my thoughts and process upcoming
I’ve recently noticed that I’m not my usual happy self and feel a bit out of balance, so now I’m making an extra effort to look after myself, my mental health and emotional balance. Luckily, I’ve got all the knowledge and tools to help myself and others and have, in fact, been teaching them for years. Now, that I’m feeling much better, I thought I’d share a few tips that helped me to get out of the lockdown blues! Perhaps this will help you too! Try my alphabetic ABCDEFGHIJ approach! Here is the short version of my favourite ten tips:
1. Acceptance is the key! Denial, distraction or ignoring
a situation and especially our feelings towards it is not going to help. My
motto is ”accept what you can’t change and change what you can’t accept!”.
So, I can’t change this lockdown but I CAN change how I feel about it. After allowing
myself a bit of time to accept, acknowledge and feel the feeling, I then move
on, tap or dance it away.
2. Deep focused breathing is one of the best
ways to regain calmness and balance. I love 7-11 breathing and heart-centred
breathing. These wonderful exercises certainly help me feel better whenever I’m
not at ease. If you’re not familiar with them, then just take a few minutes and
focus on your breath, perhaps count to five or six with each in- and outbreath and
observe the movement of your body. Most negative feelings put us into fight or
flight, which means we can’t think clearly and might tend to catastrophise. Yet
calm deep breathing takes us out of this cycle, helps us relax and get our positive
brain power back. Do this regularly or whenever you feel anxious, sad or
3. Reach out and connect to others. A sense of connection is an innate basic need that we all have because we are social beings. This is not the time to crawl into a cave and wait until this is all over. You’re not alone and not meant to be. Let us all reach out to one another, talk to our loved ones, set up video calling, a WhatsApp group and share precious moments even if it’s in a socially distant or digital way.
4. Dance all your worries away! Nothing lifts my mood
as much as putting on some of my favourite music and dance around my living
room, normally only when I’m alone. I know it sounds crazy and it might take a
few minutes to get into it but try it and perhaps get the whole family
involved. I have friends who’d make a zoom party out of this.
5. Use EFT tapping! I love using EFT to tap on any negative
feelings and released them. So, I label the feeling, focus on where it sits in
my body, I measure its intensity on a scale from 1-10 to get clarity and then I
say out loud “Even though this situation makes me feel …., I accept how
I feel right now” and I tap through the points until I feel better.
6. Have some fun! I know it’s hard when you’re feeling a bit down but think of the things you enjoyed as a child. Be creative, use your imagination! It could be as simple as dressing up as someone else, find your old skipping rope, make a collage, watch your favourite film, eat your favourite food, bake a cake, write a story, dye your hair, repot your plants, dance in your living room…. The list is endless!
7. Focus on gratitude and count your blessings! If
you get caught up in negative thinking, just say “stop!” Thoughts can spiral
but we have the power to intervene. We can choose our thoughts consciously. By
counting your blessings or naming at least five things you’re grateful for, you
can shift your thinking from negative to positive. Start a gratitude list and
add more items every day, put it on your fridge or above your desk and read it
often to remind yourself of all the good things in your life.
8. Have a hug! The lack of human touch can have such
a negative impact on our mental health. I know we need to accept the social
distancing rules but if you have people in your household or social bubble, make
sure you hug them and receive one in return, provided it feels safe! If it doesn’t
hug yourself, hug a cushion or a teddy bear and close your eyes while imagining
it’s a loved one or offer to take a neighbours dog out for a walk and pet the
dog and play with him.
9. Use your imagination! Our minds are more powerful than we know. We can conjure up positive and negative images which then affect our mood. So why not use the lockdown to engage in some daydreaming or imagine a few wonderful scenarios that will make you happy. The aim is to feel good!
10. Do more of what brings you joy. This is in line with number six above. We can’t change the past, we don’t know what the future will bring, we just have this moment right now, so why not conjure up a few moments of joy, even if it’s just sharing your favourite anecdotes or jokes with someone or your diary.
Just to let you know, I’m at your service and love to help and inspire others. I’m available for online sessions and have a number of online products available. Feel free to get in touch.
How about a new approach to New Year’s resolutions? Let’s be honest, most of us don’t follow through anyway, right? After a few weeks the discipline wavers and we’re back to where we started. If you’re an exception, great! Congrats then keep going and see this suggestion as an add-on. If you’re not good at sticking to your NY’s resolutions, then let’s just not do them this year.
So here’s a different idea (which I started a few years ago): Why not start with an empty jar and collect happy moment memories, success stories or pictures of events and positive changes happening in 2021?
Recipe: Take one empty bottle or jar, have a few pieces of paper or post-it notes and a pen ready. Set an reminder on your phone or in your calendar to record at least two or three things every week or reflect each Sunday on what to record. No worries if it’s less than that, the idea is to keep counting and recording your blessings.
We could even record things like the end of lockdown, the joy of being allowed to see friends again, the pleasures of shopping or keep a record of how you’ve improved your home, your skills or hobbies, write down your favourite jokes or heart-warming moments when you felt moved or perhaps record an pleasant walk in nature with a picture, a beautiful sunset, a home-cooked meal that you enjoyed, a time when you laughed until your tummy hurt, a special gift you received, a zoom-party or joyful phone call with a friend. The list is endless.
Then at New Year’s Eve 2021, take out the bottle or jar and read all the notes on the happy moments of the year. If you do this with your family, have everyone pick their top three! Feel free to amend this recipe to suit your needs.
The point is to recognise and record happy moments throughout the year and then reflect on them at the end of the year. Do this and watch how your life will change over time. We all got so much more to be grateful for than we perhaps realise. Accept the challenge!
There’s no question that these are strange times and life as we knew it has changed. Change can be scary, especially when it affects our sense of safety and control and leaves us with uncertainty about the future. This can really get us out of balance and that’s normal and nothing to be ashamed of. It’s especially important now to look after ourselves, acknowledge our feelings and thoughts but make sure we don’t get carried away with them. EFT tapping is a great tool to deal with any uncomfortable feelings. If you’re unfamiliar with EFT, just try one of my breathing exercises. Take a few really deep breaths and count to 5 or 6 while you breathe in and again to 5 or 6 while you breathe out. That’s a great little shortcut to help your nervous system to calm down.
Once calmer, I recommend to count your blessings. Seriously, make a list and write down at least 7-10 things that you’re grateful for. That read that list every day and add to it. We can’t be anxious and grateful at the same time, so choose your focus. Look at gratitude. There’s always something to be grateful for, even if it’s just the weather, the fact that you have shelter and food in the fridge or great past memories.
Gratitude is powerful and when applied on a regular basis,
you’ll soon find more things to be grateful for and gradually train your mind
to focus on the positive things in your life. It’ll make a great difference in
how you feel. Have fun with it. Take care. Thanks for you reading.
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 are you feeling right now? Just stop for a minute and notice how you feel! Connect to your body and your mind….Do it right now….
Awareness is the first step towards change. Too often we’re on autopilot and don’t even notice what’s going on inside of us. By tuning into our body and feelings, we gain awareness. Notice how you feel, name the feeling, name the thought and the emotion behind it. Become aware, watch, observe, become present. Change your focus from outwards to inwards. When we ignore that inner whisper too long, it becomes a scream but by listening and noticing we can turn the volume back down again.
Did you know that you always have a choice? You can choose to pick a thought that makes you feel good. Try it right now. Dwell on a happy memory for a moment or imagine a happy fulfilling future. Keep it positive, inspiring and allow yourself to smile. Focus your attention on calmness, peace and happiness. Feel it from the inside out. Once you’ve done that for a moment, tune into your feelings again. Feeling better? Great! If something/someone upsets you, distract yourself with some positive thoughts, go for a walk and appreciate what you see. You can’t be calm and angry at the same time. The choice is yours. If that doesn’t work, maybe try some EFT tapping to release any negative feelings or whatever works for you. If someone said to you, would you rather be happy or unhappy, what would you say? Well, you’ve got a choice! You can focus your attention and you can choose a thought or a feeling. I, for sure, choose to be happy. Come and join me ….*singing* ’If you’re happy and you know it….’
Happy summer holidays. I’m still around if you’re intested in a session. Wishing you a wonderful day filled with positive attention, love and happiness.
Hello again. I hope you’ve had enough time to work on your SMART goal action plan (as described in part I) and to observe your potential excuses and limiting beliefs (mentioned in part II) that stop you from 100% following that plan and achieving your goal. Now, as promised, I’ll outline how to overcome those challenges to bring about the necessary changes to make this YOUR best year yet! Of course, not everybody has limiting beliefs that prevents them from reaching their goals. If you don’t and the action plan is working out for you, great! Keep going! The type of goal may also play a role, for example, a small goal might not bring up any resistance, while a big life-changing goal is more likely to be (self-)sabotaged, on an unconscious level of course. Nobody would purposefully get in their own way. Our unconscious mind is usually trying to keep us safe and if the new goal requires us to stand out, to make changes and take risks, a bit of resistance may come up, especially if we had some bad experiences in the past, and who hasn’t?
Let’s now have a look at how to move beyond these limitations. Both EFT and Hypnosisare effective ways to overcome these (along with many other modalities that also work, these are just the ones I use and find extremely effective).
Now, take out your answers from the questions in part II below. These reveal your hidden barriers which can be tackled with EFT tapping. EFT stands for Emotional Freedom Technique and is a unique modality to release negative emotions, such as fear or anxiety which often come up when thinking of reaching a powerful goal. So, read out your goal aloud and then tune into your body to see how it makes you feel. If any fear or anxiety comes up (or anything else that is not pure enthusiasm) then we’ve got something to work on. Rate the intensity of that feeling on a scale from 1-10 and see where it sits in your body, whether it has a form, shape or colour. For some people it could be something like a ‘tennis-ball sized black knot of anxiety in my stomach’. The more precise the description, the better EFT works, so please take a moment to really tune into that feeling and write down the number and details.
Now, let’s get started. You can refer to the picture with the tapping points, if you don’t know them already or read the EFT page first for more information about EFT. We usually start with the so-called set-up statement which aims to tune you in as well as to acknowledge the feelings. Only if you can accept how you currently feel, you are able to shift this emotion.
Set-up: Tap on the outside of your hand and say: ‘Even though I have this …[add your description] I accept how I feel and I’m ok.’ Repeat this a couple of times and make sure you focus on FEELING that emotion in your body while tapping. Tapping points: Start tapping slightly on the top of your head and repeat the so-called reminder phrase, e.g. ‘this tennis-ball sized black knot of anxiety in my stomach’. Then move on to the eyebrow point and repeat the statement. Again focus on the feelings and watch out for any changes. Tap through all the points while repeating the phrase or adapt it if the feeling changes. Also keep looking at your written goal to make sure you target the feelings related to this goal and not any other feelings that are currently in your energy system.
After one or two rounds of tapping through all the points, measure the intensity on the scale again and see whether the colour, size, shape or location have changed. If so, you could do a second set-up statement, for example: ‘Even though I STILL have SOME of this ….[add your description]…I accept how I feel and I’m open to letting it go.’ Then tap through the points as described above. Continue until the number is very low or zero. Then look at the next question in part II and tackle those feelings in exactly the same way.
If any memories happen to come up, keep those in your mind while tapping; imagine telling a friend what happened in that memory and tap until you can ‘tell’ the story without any negative emotions occuring. This helps clearing negative experiences from the past which may prevent us from reaching our goals. The whole process can take a while, so make sure you set enough time aside. It is important to be thorough and tap out all of this potential resistance. Remember if you overcome the resistance you will be unstoppable! It’s worth it, believe me! If you feel unsure, how to proceed or feel there’s too much coming up or you feel a bit overwhelmed with emotions, keep tapping until you calm down, then consider working with a qualified EFT practitioner who can help you shift quickly and safely.
This is just a very simple introduction to EFT, there’s much more to it. Feel free to get in touch if you need any further information or assistance. I’m a qualified advanced EFT practitioner and trainer.
In my next blog post, I’ll tell you a bit more about how to use hypnosis and visualisations to achieve your goals, yet first move beyond your limitations, fears and doubts.
If this has been helpful, please leave a comment or get in touch if you’re interested in a session. I work in Brighton & Hove, East Sussex but also via Skype.
Best of luck with making this your best year yet! Let me know how you get on.