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Creative Outlets for a Chaotic Mind:

Tue, 21 Oct 2025 09:24:21 GMT

How Artistic Practice Disarms Stress

Stress doesn’t ask for permission. It doesn’t wait for the right time or politely knock at your door. It floods in — from work deadlines, personal demands, constant notifications, and all the unspoken mental clutter that builds beneath the surface. When that pressure goes unmanaged, it doesn’t just vanish. It reroutes into tension, irritability, and fatigue. But what if part of the antidote isn’t found in apps or prescriptions, but in brushstrokes, journal pages, and musical improvisations?

What the Research Says About Writing It Out

When researchers at Cambridge investigated the effects of expressive writing on mental and emotional well-being, they found that the act of converting emotion into language could yield measurable, long-term emotional health benefits . Writing about difficult events doesn't amplify pain — it organises it. It gives shape to swirling thoughts and permits a kind of clarity that can be transformative. The writer isn’t simply recording; they’re processing, metabolising. In this way, the page becomes both a mirror and a map.

Gaining a Deeper Understanding of the Why

Of course, understanding why this works is its own kind of empowerment. Academic frameworks in psychology help decode what’s happening beneath the surface of creative release — why it works for some people and how it affects the brain. Those who pursue deeper study in this area often find that behavioural science enriches their understanding of art’s therapeutic role. To explore that path, click here for more on psychology-informed approaches to stress and human behaviour.

The Judgment-Free Zone of Art Therapy

Visual art offers a different, often more instinctive, route through the fog. A study from UNSW Sydney showed how art therapy supports patients in releasing emotions without spoken judgement . That distinction — without judgement — is critical. In high-stress environments, people often censor or compress their feelings. But creative expression asks something else. It doesn’t demand coherence. It doesn’t even require an audience. Whether it’s finger painting or charcoal sketching, the canvas accepts without critique. For many, this is the only space in their week where that’s true.

Not Just Journals — Poetry and Storytelling Heal Too

Recent research highlighted how creative writing activities can boost self-esteem through expressive writing , particularly when the writer feels seen — even if only by themselves. There’s a quiet but powerful reinforcement in hearing your own thoughts played back to you with shape and structure. It says: I heard you. You matter. Let’s figure this out. Written expression isn’t limited to journaling. Poetry, fiction, and even songwriting tap into the same alchemy of externalisation and reflection.

You Don’t Need Hours — You Need Intention

This doesn’t need to be a lifestyle overhaul. Researchers found that even a 45-minute creative activity reduces stress , regardless of skill level. This is crucial: it’s not about talent. The act of engaging the imagination, moving the hands, and making something where nothing existed before — that’s the therapy. It’s why adult colouring books surged in popularity, why people are taking up pottery classes and collage nights. These aren’t fads. They’re signals that our nervous systems are starving for undistracted, pressure-free zones of focus.

When Cultural Roots and Creativity Intersect

Whether it’s indigenous beading, ancestral embroidery, or traditional storytelling, returning to communal or inherited creative practices brings a different kind of release. It grounds the individual in a story larger than themselves. A 2025 study from Drexel University confirmed that heritage art practices improve mental health . It’s not just about aesthetics — it’s about connection, ritual, rhythm. In moments of stress, these practices don’t just soothe — they remind people where they come from and how their ancestors coped before them.

For Those Who Can’t Talk It Out

Not all stress is surface-level. For those dealing with mental health disorders, creative modalities offer nonverbal ways to process what can’t be articulated. In clinical settings, this is more than self-care — it’s intervention. A study published in Frontiers in Psychology found that painting and drawing aid mental health by enhancing emotional regulation and providing alternative communication pathways. For individuals who struggle to access or trust traditional talk therapy, creative tools open an essential backdoor into healing.

Whether it’s through sketchbooks or song lyrics, watercolour or movement, the route is less important than the motion. What matters is creating a personal space where stress can show up and not be feared, where expression isn’t judged by polish or skill, and where the nervous system finds even a few moments of release. In a world that constantly asks for performance, these moments of undirected creativity become acts of quiet rebellion — and, more powerfully, repair. So pick something up. Not to perfect, not to publish — but to feel. Let your hands speak where your words fail. Let the process hold what you can’t. The canvas, the page, the chord — they’re waiting. And so is the relief.

Discover the transformative power of person-centred therapy and creative practices with RT Counselling , where empathy and genuine connection guide your journey to personal growth and well-being.

Why a Hot Stone Massage Should be Near the Top of Your Self Care Schedule

Tue, 02 Jul 2024 08:58:49 GMT

Often, when we are stressed out or in anxious mind, we can easily overlook what is going on for us physically. The overthinking becomes all consuming. The ruminating mind battles to find solutions, a way out. The multi-directional thought processes, for some can become unbearable.

Neurologically, our central nervous system is in overdrive, it cannot get a break. Within our brains, this is our amygdala where we process emotions firing on all cylinders. The frontal lobe, where we find logic has been dampened or even shut down, hence why we feel so anxious. At its worst case, this can lead to debilitating panic attacks.

This is why simple breathing techniques can help us reconnect to calming the central nervous system. Just three deep breaths can have an immensely grounding effect.

What we do know is that self-care and tuning into somatic or bodily responses to stress and anxiety can be the perfect antidote.

In the below blog, Holistic Therapist/Mentor, Kayleigh Hawkins explains how hot stone massage is just one of many options to tune into our bodies, alleviating the overthinking mind, physical strains and stresses of everyday life.

Over to Kayleigh…

Firstly let's look at stressors, you may not be able to control the stressors, but you can control how you react to them!

One of the best ways to get in the right mindset to tackle your stressors head-on is by focusing on your internal and external wellness.

Some of the most helpful self-care strategies are things that we can look forward to doing, such as booking a hot stone massage.

A hot stone massage is the ultimate “treat yourself” moment that offers relaxation by using massage and heat therapy to calm your nervous system and jumpstart mental and physical healing.

Ready to book the ultimate “ahhhhhh” moment? Here’s everything you need to know before you book a hot stone massage.

What is a Hot Stone Massage?

A hot stone massage is a massage in which the massage therapist places smooth, hot stones on your back. These stones provide heat therapy to the muscles, which can help reduce tension and pain. The stones used in hot stone massage are typically basalt, volcanic rock that is usually high in iron, which allows them to absorb heat. The placement of the stones during a hot stone massage will depend on the muscles and tissues that are being worked on. For example, if you have lower back pain, the masseuse may place the hot stones along your spine. The technique that the massage therapist uses with the hot stones will depend on your specific needs. Therapists often use circular movements, kneading, long strokes, and vibrations.

Why Get a Hot Stone Massage?

Hot stone massage can relieve pain and tension in your muscles due to the combination of massage therapy and heat. Heat is often recommended as a way to treat achy muscles. Applying heat to an area of the body helps increase blood flow to that spot, which improves healing.

People that regularly book hot stone massages may:

Sleep better
Decrease their stress and anxiety levels
Loosen tight or sore muscles
Improve blood circulation
Relieve symptoms of arthritis
Reduce pain and inflammation
Increase metabolism

How to Prepare for Hot Stone Massage

It is important to make sure you are well hydrated both before and after your session. It is also advised not to eat any large meals prior to your appointment.

Dress comfortably.

Need help booking a relaxing hot stone massage Check out Just Breathe Therapies

Men Can Conquer Obesity With This Guide to Wellness and Vitality

Mon, 15 Apr 2024 10:40:45 GMT

Photo via Pexels

In a world where fast food is more accessible than fresh produce and sedentary lifestyles are the norm, battling obesity has become a central issue for many men. Your health is your wealth, and by adopting a wellness-focused approach to life, you can fight obesity and reclaim your vigor. This journey requires dedication, discipline, and a comprehensive strategy that goes beyond mere dieting. In this article, courtesy of RT Counselling , we’ll go over a few ways you can stay fit by incorporating lifestyle changes into your daily routine.

Fit Fitness into Your Busy Schedule

Balancing a busy schedule with fitness can seem daunting, but incorporating small exercises throughout your day makes a big difference. Opt for stairs instead of elevators and embrace a brisk walk during lunch. These simple swaps fit seamlessly into your daily routine , enhancing fitness without demanding extra time. Such strategies ensure you stay active, combating obesity effectively amidst a hectic life.

Unwind and Thrive

Your body reacts to stress by releasing cortisol, a hormone that can lead to weight gain, especially around your midsection. Counteract this by integrating stress-relieving practices into your everyday life. Activities like yoga, meditation, and deep breathing not only reduce stress but also improve your emotional wellbeing , making you less likely to turn to food for comfort. By addressing stress head-on, you're laying a strong foundation for a healthier lifestyle that combats obesity.

Find Your Fitness Passion

Exercise shouldn't be a chore. To sustain an active lifestyle, it's crucial to discover activities that excite you. Whether it's the tranquility of swimming, the adventure of hiking, or the camaraderie of team sports, finding what you love is key to maintaining motivation. When you look forward to your workouts, staying fit becomes a part of your life rather than a dreaded task, making it easier to keep obesity at bay.

The Power of Sleep

Never underestimate the role of sleep in your fight against obesity. Adequate rest is paramount for regulating the hormones that control hunger and fullness. Ensuring you receive enough high-quality sleep each night can prevent overeating and help maintain a healthy weight. Consider your bedroom a sanctuary and prioritize conditions that promote restful sleep, such as minimizing screen time before bed and maintaining a consistent sleep schedule.

Mental Health Matters

Obesity and mental health are intricately linked. Issues such as depression and anxiety can lead to unhealthy eating habits and weight gain, but many men find it challenging to ask for help. Acknowledging and addressing any mental health disorders is crucial in your journey towards wellness. Don't hesitate to seek professional help when needed and incorporate practices that reduce stress into your routine. Often the shame and self-loathing assosciated to weight can be prohibiting and talking through and addressing these feelings can help get better control of them. A healthy mind is just as important as a healthy body in your fight against obesity.

Hydration is Key

Drinking water is essential for overall health and can be particularly helpful in managing weight. Often, our bodies can confuse thirst with hunger, leading to unnecessary snacking. By staying well-hydrated, you support your metabolism and help suppress appetite, making it easier to avoid overeating. Aim to drink water throughout the day, especially before meals, to aid in digestion and weight management. It’s also crucial to ensure that your body is getting enough water as you workout , so keeping a water bottle with you is advisable.

Mastering Portion Control

In today's supersized world, understanding portion sizes is more important than ever. Overeating, even healthy foods, can contribute to weight gain. Use tools like smaller plates and measuring cups to serve your meals, and listen to your body's hunger cues to avoid mindless eating . This simple yet effective strategy can help you enjoy your meals without falling into the trap of overindulgence.

Embrace a Balanced Diet

A nutritious diet is the cornerstone of any weight management plan. Focus on filling your plate with a variety of whole foods , such as fruits, vegetables, lean proteins, and whole grains. These foods are not only rich in essential nutrients but also high in fiber, which can keep you feeling full longer. By embracing moderation and variety in your diet, you can satisfy your taste buds while nourishing your body and combating obesity.

For men, tackling obesity requires a holistic approach that goes beyond dieting and exercise. By integrating stress management, finding joy in physical activity, prioritizing rest, fitting exercise into a busy schedule, addressing mental health, staying hydrated, practicing portion control, and eating a balanced diet, you can create a sustainable lifestyle that promotes weight loss and improves overall health. Remember, the journey to wellness is a marathon, not a sprint. With perseverance and a positive mindset, you can achieve your health goals and enjoy a vibrant, fulfilling life.

Ready to make a positive change in your mental health and overall wellness? Get in touch with the team at RT Counselling today to talk about your needs.

Why Gender Matters in the Weight Loss Battle

Wed, 28 Feb 2024 11:40:01 GMT

Image via Pexels

Why Gender Matters in the Weight Loss Battle

Women may find it frustrating that they lose weight slower than men. The leading cause of this phenomenon is that men are generally larger and have more muscle mass than women. In addition, with the spike in progesterone usually in the lead up to menstruation, a woman will often consume more calories, resulting in weight gain of up to 10 pounds a year. Women also produce 15 to 20 times less testosterone than men, a hormone that burns fat.

It is important to understand the differences between women and men and how those differences affect weight loss. RT Counselling offers these points to keep in mind.

Understand Your Risk

Women and men are more susceptible to different health conditions. Furthermore, women are more vulnerable to depression and osteoporosis than men.

That said, we are seeing a rise in men coming forward and being more open with admitting depression, largely due to a wider acceptance amongst society that it is okay to talk about mental health issues. Men too have body conscious issues, particularly in what is deemed attractive as the fit, body building male. Likewise, in fashion, the media and press an increase in disordered eating has been seen in men and women portraying thinness as somehow more attractive than a normal, healthy body shape. Industries like dance, ballet, media and even sport can lead to disordered eating and self-loathing, with often tragic consequences.

Gender profiling or stereotyping further complicates how we perceive ourselves. We must embrace choice that people can identify with or feel more comfortable in any gender or body type. More frequently people are being referred to as male bodied or female bodied so that this encompasses people who are trans or identify to another gender than they were ‘assigned at birth’.

Body dysmorphia a psychological condition whereby the person literally sees there body as bigger, or thinner than it actually is, can be a crippling form of self-deprecating thoughts.

Therefore, whatever gender you identify as, looking for ways to control your weight, adopt a preventative lifestyle for these concerns through diet, exercise, and stress-free living.

Document Your Journey and Reset Your Eating Habits

Meeting weight loss goals is more than maintaining a healthy diet. You should also be keeping a weight journal that notes your daily diet, emotional state, and aspirations. Set specific, attainable, and relevant expectations. Additionally, your goals should have measurable and time-limited objectives. Finally, mindful eating helps you enjoy your cuisine and makes you feel full sooner. Mindful eating involves:

• Eating in a space with no distractions such as a television

• Eating slowly

• Focusing on the flavors and textures of your meal.

• Drinking sufficient water

Get Your Exercise

Exercise is a component of weight loss that relieves stress and gets the body more muscular and toned. It releases endorphins and dopamine the natural happy drug we produce in the brain – win, win!

For example, Pilates strengthens and lengthens your muscles while toning them. It achieves this through isometric training . As a result, doing Pilates reduces stress, stimulates weight loss, and increases energy.

Some other widely available options you might consider are yoga, swimming, and hiking. Even walking regularly makes a difference. Use a map of your community to map out the best walking routes . Taking a 30-minute walk every day can be a significant boon to your overall health.

Relieve Stress by Making Your Home Inspirational

Living stress-free requires a healthy diet, quality sleep, and exercise. If you're not motivated to stay healthy, one helpful way to get back on track is to create a pleasant home environment. Do some decluttering, open your blinds, and add some houseplants . A little greenery can go a long way to making you feel better, and if you don’t have a green thumb, there are plenty of online resources to help you get a handle on keeping them happy and healthy.

A change of scene can also help. Get outside and enjoy nature and sunshine, strolling in local parks or through your neighborhood.

Design Your Home Office for Less Stress.

Create a space with good natural lighting if you have a home office. When you don't have natural light, use full-spectrum light bulbs, which simulate natural light, reduce eye strain, and improve mental health. This type of light bulb also benefits indoor plants, which can likewise reduce stress. Additional tips to create a stress-free home office include decluttering your workspace and creating a storage system for files and documents.

Organize Your Mind

Organizing your living space and office will make you more comfortable, thus reducing stress. People can freeze up mentally in a cluttered space, so you can use stylish containers to store items that don't mesh with the room's design, such as toys, magazines, and important papers.

Watching fish in an aquarium is sometimes hypnotizing and can take your mind away from your troubles . In addition, aquariums promote mental health, and senior living centers use them for Alzheimer's patients. Alternatively, hang pleasant and positive art or photographs. Reuben is a qualified Hypnotherapist and can help motivate you with weight management ro weight loss. You can find out more about how Hypnotherapy aids weight management here - Next Chapter Therapies.

Organize Your Medical Files

Keeping your medical files and documents organized is essential for maintaining your health and ensuring effective communication with healthcare providers. When it comes to sharing these important files with doctors, it's often more convenient to use PDFs rather than Microsoft Word, Excel, or PowerPoint files. PDFs are widely accepted and easier to view across different platforms.

To enhance the ease of handling these files, you can use an online tool that allows you to manipulate, edit, and even rotate the orientation of your PDF . This can be especially useful if you have scanned documents that need adjusting. With these tools, you can simply drag and drop your files into the platform to edit them. This functionality ensures that your medical documents are not only well-organized but also readily accessible and presentable whenever you need to share them with healthcare professionals.

Eat Better, Move More, and Don't Stress

To help prevent severe health conditions, maintain a balanced lifestyle that includes exercise, proper nutrition, and stress management. Use these tips while keeping the specific needs of women in mind to help guide you on the path to a healthy future.

Therapy offers an important step in discovering the world around us and finding our place in it. For some people, coming to therapy is a big step. It can take courage to identify a need to heal, recover or progress. RT Counselling’s approach aims to ensure that you feel safe in the knowledge that you can trust the therapeutic process. Reuben holds these same values highly in his approach to Hypnotherapy.

Why not get in touch today for a free no obligation consultation to discuss your specific needs:

Hypnotherapy Contact

RT Counselling Contact

Written by Kelsey Taylor and Reuben Turkie

Cultivate a Life of Achievement and Joy With These Strategies

Mon, 08 Jan 2024 13:11:42 GMT

Embarking on a journey of personal growth is both a rewarding and transformative experience. This comprehensive guide, courtesy of Hal Salazar at Elders Today in collaboration with RT Counselling , provides you with essential strategies for stress management, goal setting, and making life-altering decisions. It's designed to equip you with the tools necessary for achieving your dreams and living a life brimming with fulfillment. Let’s get started!

Harmonizing Work-Life Balance

The first step in your journey is learning to identify and prevent burnout. It's crucial to recognize the signs of excessive stress and take proactive measures to maintain a healthy balance between work and personal life. This equilibrium is not just vital for your well-being but also ensures sustained productivity and job satisfaction. Remember, balancing your professional and personal life is essential for long-term happiness and success.

Conquering Anxiety and Fear

Navigating through feelings of anxiety and fear is a pivotal part of personal growth. Counselling is one of the ways to explore and unpack the underlying reasons behind your experiences of Anxiety. This involves understanding the root causes of your fears, developing coping strategies, and learning to view challenges as opportunities for growth.

Next Chapter Therapies offers Hypnotherapy which is anoher to way to master techniques to manage these emotions , you can transform them into positive experiences that contribute significantly to your development. In this sense you are reprograming the neurons in the brain to help oversome the symptoms of anxiety.

Embracing these techniques will not only enhance your resilience but also open doors to new, enriching experiences.

Strategic Goal Setting

Setting clear, achievable, and meaningful goals is a powerful tool in your personal growth arsenal. These goals should be a reflection of your values and aspirations, guiding your path towards success. It's about understanding what truly matters to you and setting a roadmap to achieve it. This process not only keeps you motivated but also ensures that your efforts are focused and aligned with your ultimate life objectives.

Financial Empowerment through Home Refinancing

Financial decisions, such as refinancing your home, can have a profound impact on your life. This strategy can lead to better interest rates , resulting in significant savings and reduced financial stress. Being informed, understanding your options, and making choices that align with your financial goals. Empowering yourself financially is a critical step towards a life of reduced stress and increased opportunity.

Developing a Tailored Self-Care Routine

Creating a self-care routine that suits your individual needs is vital for your overall well-being. This might include activities like exercise, meditation, or hobbies that relax and rejuvenate you . It's about making time for yourself, nurturing your body and mind, and ensuring that you're at your best every day. A robust self-care routine is the backbone of your daily wellness, impacting your ability to navigate life's challenges effectively.

Pursuing a Fulfilling Career

If your current job does not align with your passions, consider a career change. Working in a field that resonates with your interests and life goals can dramatically increase your professional and personal fulfillment. It's about finding that sweet spot where your skills, passions, and job opportunities intersect. A fulfilling career is a key component of a satisfying life and is essential for long-term happiness.

The Importance of Quality Sleep

Prioritizing quality sleep is fundamental for your physical and mental well-being. It's about more than just the number of hours; it's the quality of sleep that counts. Good sleep rejuvenates your body and mind, preparing you for the challenges of the next day. Ensuring adequate and restful sleep is a critical component of achieving your best life, impacting everything from your health to your productivity.

Implementing these strategies can lead to a profound improvement in your quality of life. Managing stress, setting meaningful goals, and making thoughtful life choices set the foundation for a fulfilling future. By taking these proactive steps, you position yourself for a life filled with accomplishments, satisfaction, and personal growth. So, embrace these practices, and start living your best life today.

RT Counselling and Next Chapter Therapies offer mental health services that can help you feel better. Get in touch today to talk to a Reuben.

Happy New Year 2023

Sun, 01 Jan 2023 19:49:43 GMT

After the scrumptious indulgence of Christmas Dinner, and all the leftovers are piling up in the fridge, we find ourselves in that in between phase before the next celebrations on New Year’s Eve. It can be an odd time, nursing hangovers, feeling stuffed and peering down to almost see all that food and drink visibly in our expanding bellies. Those of you who have the self-control to abstain I admire greatly.

For me food, music, the love and companionship of friends and family forms the essence of life at any time of the year. But those of us who celebrate Christmas and New Year have a good excuse to party hard! No harm in that – everything in moderation springs to mind though.

As we say goodbye to another year and welcome in a new one, many of us find ourselves reflecting on the past and making resolutions for the future. One of my favourite pastime’s is settling on the sofa once the party ends to watch Jools Hollands Hootenanny. He has such talented musicians and part of the fun is the random old stars he drags out.

The point here is I was struck by how Jools asked all of his guests without failure –

“have you been reflecting on the past and what intentions do you have for the future?”

I am beginning to learn that resolutions invariably fail. Or at least some have been broken for me and others I have kept to. We pile on too much pressure to achieve big goals. In fact, if we set realistic targets, we are more likely to achieve them. So yes, absolutely try to drink less, stop smoking, lose weight or have a healthier diet. But don’t beat yourself up if you don’t keep to it, rather celebrate each day that you do manage a small change. Another thing to consider if when looking at self-improvement are things like kindness and compassion for others. When we give and receive love, we get a little rush of endorphins and feel happy and grateful for all of the wonderful people in our lives. Gratitude practice goes a long way. If you are feeling lonely, try to reach out to others by small gestures of kindness and see how long it takes for it to be reciprocated… give it a try, you might fall in love with someone or make a new friend. It is a New Year after all, what have you got to loose.

“So, that all sounds great, but what are your New Year’s resolutions Reuben”, I hear you say: I do try to practice what I preach!

For the past few years, I have set out to do Dry January, mostly making it to the 31 ^st day of the month, this year I am confident I will. Detox is always purifying and energising.

I am also joining my son, who became a resolute Vegetarian about a year ago, because it is cool these days and he has passionate morals in life. What a living legend that boy is. So, I am going to try one month of eating delicious vegetarian food, which I will thoroughly enjoy eating, sharing and feeling like I am being generally a bit healthier. I like to call it Vegetanuary as Veganuary is reserved for vegans

Wishing you all a wonderful year ahead, whatever it might bring.

As I say to my nearest and dearest, "Big Reuby Love".

If you enjoyed reading this blog, please do share it and leave a comment by forwarding this blog link – Happy New Year 2023 .

Tis' The Season to be Jolly - or is it?

Sun, 25 Dec 2022 05:29:04 GMT

“Tis’ the season to be Jolly”… or is it?

I’ve slept well these last few nights. Probably on account of allowing myself the spoils of excess – it is the festive period after all. That’s my excuse, and I am sticking to it. But I awoke at 3am and took a while to reflect on why I couldn’t slip back into slumberland. It dawned on me, perhaps in a peculiar way, it was a kind of hankering after, or concern for all my clients well-being. Less than a week apart, and my little brain became addled with a kind of distant rumination.

One of my younger clients, who of course remains anonymous, said recently of Christmas:

“F$£k that, I am expected to be happy just because you guys tell me to, while you get pissed and pretend to be happy for a day”….

It’s not verbatim, but you get the idea. This young lad is angry at his role models, his parental figures. We haven’t delved deeper into his resistance to unanimous joy during the festive period. But if we did, I would hazard a guess that an absent father and inconsistent mother have meant he has experienced a few less than happy Christmas’s.

.Aside from those who have lost loved ones, for which we all spare a thought at any time of the year – even if the more celebrated occasions can be harder.

Fortunately, this year, I have not had any more traumatic reasons recounted to me about why Christmas can be tainted with sadness, loss, or hard memories

But it made me reconsider sending out a conventional “Merry Christmas and a Happy New Year” kind of message to all my dear clients. When you begin to consider the above statement and the wider implications of what Christmas really means, you realise sending a gushing message full of “ding dong merrily on high” and “Tis’ the season o be jolly”, might actually be like rubbing salt into the wounds of those who don’t feel the seasonal joy.

I decided instead to share some tips on mindfulness and meditation as my little gift to one and all. So, do share this post on your social media or forward this email on to anyone who might benefit from a bit of chill in their lives:

1. My latest progressive muscle relaxation meditation or ‘induction’ stage of hypnosis.

· PMR with background music link here

· PMR without music can be found on my website: Next Chapter Therapies .

2. Listen to a guided meditation on an App every morning as soon as you wake up or every evening before you go to bed. They can be as short as ten minutes and we can all factor ten minutes into our daily lives. There are loads to choose from, just head to the App store on your smart phone or do a search online. I am currently using calm.

3. Take a daily walk and connect with nature. If you live in a city, find a local park or wildlife reserve. A breath of fresh air and practicing gratitude for the beauty this world has bestowed can be uplifting and healing.

4. Take up a new hobby or rediscover an old one.

5. Get creative, whether that’s art, music, writing, crafting, playing: anything that gets you outside of your overthinking mind.

6. Try to get a regular and consistent sleep routine.

7. Gratitude practice: Try Tamara Levitt from Calm’s: Gratitude Countdown from 10 to 1 marking anything you feel grateful for. Note, it doesn’t have to be the big significant things like family, health, or a loved one. Rather, it can be noticing little things such as the sunlight streaming through the window, the warmth of a cup of tea on your palms, or the refreshing feel of the morning shower.

I am going to leave it with seven little tips for now, as seven is my lucky number and while I am not a practicing Jew, seven represents luck and good fortune in Judaism. Faith is another reason Christmas can mean different things to all of us, but I feel that could be an entirely separate app. So, what better way to end this year’s seasonal message than wishing you all good luck and fortune in 2023. Try some of the above self-care tips and see what a difference it can make….

Until my New Year post, wishing you all love and kindness for the end of one year and the beginning of another.

Reuben

If this little Christmas cracker of a post has inspired or moved you, pleas share via my blog link.

The Perils of Insomnia.

Sat, 20 Aug 2022 06:29:46 GMT

Coping Techniques and Help to Overcome it.

“Insomnia is a gross feeder. It will nourish itself on any kind of thinking, including thinking about not thinking.”
― Clifton Fadiman [1]

In my work as a Psychotherapeutic Counsellor and Hypnotherapist, one of my specialist areas is anxiety. When clients first arrive in the room, amongst other questions, I will ask how they sleep. Invariably they will tell me they cannot get to sleep or wake in the night riddled with rumination. This can be attributed to negative habitual thinking. Sometimes it is just our brain simply not switching off. In part because it exacerbates the anxiety or thought patterns the following day, often leading to not just more ingrained anxiety but also depression.

Over a period of hours this becomes unpleasant, left to fester over months or years, for some it can be unbearable and lead to symptoms of short or long-term depression, anxiety or low mood. At it’s worse, it can be a combination of all three.

The following facts are a stark representation of the reality that too many of us suffer with insomnia -

Estimates of the prevalence of insomnia vary widely from 5 to 50% depending on the definition used:
Around a third of adults in Western countries experience sleep problems at least once a week with 6-10% fulfilling the criteria for insomnia disorder [ Morphy et al, 2007 ; Ree, 2017 ; Sateia, 2017 ; Davidson, 2019 ; Wilson, 2019 ]. [2]

In his thirties, my dad developed ‘chronic’ insomnia. I use the term ‘chronic’ because, some nights he only gets around 2 hours sleep. Miraculously, he still manages to function despite this degree of sleep deprivation. When our circadian rhythms are disrupted, we struggle to recalibrate them. Dad and I are both wonderful over thinkers. One of the symptoms of anxiety is habitual thinking, or ruminating thoughts – often the cause of sleepless nights. Both my dads parents had disrupted sleep and I too live with insomnia, I have since I was a teenager.

Whilst insomnia can be brought on by a period of anxiety, trauma or stress, there may well be a genetic disposition as well as an association with both physical and mental health conditions. In fact, according to The National Institute for Health and Care Excellence:

Prevalence of insomnia is higher in people with comorbid conditions such as chronic obstructive pulmonary disease, heart failure, chronic pain and psychiatric conditions (depression, anxiety, substance abuse, and post-traumatic stress disorder).
Around half of all people with diagnosed insomnia have a comorbid psychiatric disorder [ Matheson, 2017 ; Wilson, 2019 [NL1] [RT2] ].

For anyone alarmed by the term comorbid conditions, it just means the prevalence of two or more conditions presenting in a person.

The most concerning issue raised by my limited online research on insomnia is that very few links point people in the direction of talking therapies. Why is it a systemic fact that Western societies all too readily medicate a common problem? Where have we gone wrong with this? It seems that people are conditioned to feel more inclined to complain to a GP about a perfectly normal problem than seek help from a therapist. The same applies to medication for depression and anxiety; as I have highlighted both often go hand in hand with sleep deprivation.

So, before this blog begins to read like an essay or academic study, what are some of the techniques to aid better sleep. Well, at this point I think it is easiest to list them:

Self-Care – ensure you are doing this every day; it promotes good mental health [NL3] [RT4] .

Exercise:

· This doesn’t have to mean signing up for the next Triathlon or becoming the next Mr/Mrs Universe!

· It is recommended that we get 30 minutes exercise 5 days a week. Even a brisk walk will stimulate endorphins and dopamine – the brain's natural happiness chemical.

· This also reduces cortisol levels which are present when we are stressed.

· Get out for a walk twice a day – if you have a dog, this means you have to which is also means you connect with nature.

· So exercise is a win win on so many levels.

· Getting from zero to 5k jogging is less hard than you might think.

· There are great fitness communities out there such as the free family orientated Park Run .

· Or if you need that extra incentive to get you out running, why not try a 5k run for Race For Life in aid of Cancer Research? There are loads of other charities you can raise money for.

· It really doesn’t matter what sport you choose, just go for one that you enjoy.

Relaxing Hobbies:

· I really don’t need to list things here as this is a very individual thing. For me it is Music and getting creative – both of which I find calming.

Connecting with Nature:

· Studies have shown that this is one of the best ways to reduce stress, anxiety and depression.

· Eveb if you live in a city and don’t have access to the countryside, the UK is known for its fabulous parks or wildlife conservations.

Keep a good bedtime routine:

· Don’t eat or drink for at least 2 hours before bed to avoid indigestion or a heaviness in the belly

· Try to avoid alcohol for the last hour or two before sleep. Alcohol can mean you don’t have a deep sleep and achieve less REM

· Turn off or put down any screens – Blue light on computer screens, tablets/iPads and mobile phones can cause fatigue, but studies have shown it also keeps our neurons in a wired like state and can delay sleep by 20-30 minutes

· Do something calming – have a bath, read a book, beautify, whatever it is for you, make sure you do it!

Meditation and Mindfulness

· Not obsessing over not being able to sleep is perhaps one of the golden rules to overcome insomnia

· There is a litany of mindfulness and meditation apps out there which are brilliant for guided meditation and usually have a section for sleep. Currently, I am using Calm .

· If you are a well-seasoned meditator, then you probably sleep in a zen like state already!

· Yoga and Thai Chi – there are sessions specifically geared for bedtime/better sleep.

Diet & Nutrition

I am not a nutritionist, but I do love cooking. A quick Google search led me to Healthline [3] which identifies the following foods to aid better sleep:

Almonds
Turkey
Chamomile tea
Kiwi
Tart cherry juice
Fatty fish
Walnuts
Passionflower tea
White Rice

Adversely, here are the food types that Healthline advise us to avoid:

· Caffeinated foods and beverages

· Spicy foods

High glycemic index foods and foods with added sugar
Fatty foods
Fast food and other ultra-processed foods
Alcoholic drinks

Alternative Remedies [4]

Valerian root . Some studies have suggested that the root of valerian (Valeriana officinalis) may help people fall asleep or stay asleep. A note of caution though: it's possible that it can interfere with some medications .
Chamomile is another commonly used herb for the treatment of insomnia . The FDA considers chamomile to be safe, and the herb has no known side effects. You should not take it, though, if you are sensitive to ragweed or chrysanthemums or other members of the compositae family such as daisies or sunflowers. You could develop contact allergies if you are.
Ashwagandha (Withania somnifera). One study found that the leaf of this herb contained triethylene glycol (TEG), which positively affected rapid eye movement (REM) sleep. Another study suggested 300 milligrams, two times a day can help you fall asleep faster and improve sleep quality.
Kava. This South Pacific root is thought to have a calming effect. In one small study, 24 people with insomnia caused by stress were given 120 milligrams daily for 6 weeks. All showed improvement. And a lab study on rats found the herb had hypnotic effects and also improved sleep quality. But there are also concerns about kava’s effect on the liver, so it’s not recommended.
Other herbs promoted as effective sleep remedies include passionflower, hops, and lemon balm. These still need to be studied to determine their safety and effectiveness.

What about the controversial subject of cannabis or CBD oil?

Cannabis has long been used amongst many sectors of society but taboos about the use of CBD oil mean that it is generally regarded as an unfavourable option. Alcohol, on the other hand, seems to get a free pass. I am not endorsing nor condoning the use of cannabis, but the rise in popular opinion towards CBD, seems to be swaying the pendulum of debate. The point here is CBD does not contain THC, which is the psychotropic ingredient that can lead to cannabis psychosis. Therefore, it retains the relaxing and sleep-inducing ingredient that also aids physical ailments such as arthritis. In the UK, at present it is only prescribed for epilepsy MS, or people undergoing chemotherapy and suffering nausea [5] . This debate is so endless, it probably warrants a separate blog… and I want you to continue reading please.

In Conclusion…

We need a better solution to the problem of insomnia than an immediate jump to medication. I believe talking to a good therapist could be the answer. Perhaps if we understand the reasons behind our sleepless nights, we would sleep better. The first stage to overcoming most issues in therapy is greater self- awareness. By understanding the reasons behind over thinking, we can begin to accept them. With acceptance, we can eventually overcome them. Whatever those reasons are, reach out to a mental health worker in your area… they may just be able to help you unpack the reasons behind why you are not getting enough sleep.

[1] Bettersleep.com. 2022. Quotes About Insomnia : The Best of | BetterSleep. [online] Available at: <https://www.bettersleep.com/blog/insomnia-quotes/> [Accessed 6 July 2022].

[2] Cks.nice.org.uk. 2022. Prevalence | Background information | Insomnia | CKS | NICE. [online] Available at: <https://cks.nice.org.uk/topics/insomnia/background-information/prevalence/> [Accessed 6 July 2022].

[3] Healthline. 2022. 9 Foods and Drinks to Promote Better Sleep. [online] Available at: <https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#8.-Passionflower-tea> [Accessed 17 July 2022].

[4] WebMD. 2022. Alternative Treatments for Insomnia. [online] Available at: <https://www.webmd.com/sleep-disorders/alternative-treatments-for-insomnia> [Accessed 17 July 2022].

[5] nhs.uk. 2022. Medical cannabis (cannabis oil). [online] Available at: <https://www.nhs.uk/conditions/medical-cannabis/#:~:text=Currently%2C%20it%20is%20only%20likely,caused%20by%20multiple%20sclerosis%20(MS)> [Accessed 21 July 2022].

[NL1] Again footnote (or reference list at the end the website you got this from – presumably it’s NICE again, not the authors they have drawn on.

[RT2] It is a direct cut and paste from the NICE website - so I think it is only fair to credit the authors. Perhaps I am wrong and just referencing NICE is enough as you suggest?

[NL3] Is Self-Care the overall heading for all the things you’ve listed below?On its own like this it’s not clear what it is.

[RT4] Yes, I have made the tex bigger to accentuate this as the title. Also added the additional sub headings - Excercise; Relaxing Hobbies and Connecting with Nature. Is this better?

Support for survivors and carers of Mesothelioma:

Sun, 05 Jun 2022 13:18:10 GMT

A cancer linked to Asbestos Exposure

A mesothelioma diagnosis can be overwhelming for patients, caregivers, family and friends. Help for this condition comes in many forms, and often survivors credit support groups and organizations for their improved quality of life. These groups and organizations provide support, resources, assistance and a safe place for patients and caregivers to share experiences. Our support group provides a rare opportunity for patients, caregivers, and family members to share their stories and hear from others around the country who are battling the disease.

We, The Mesothelioma Center, are Patient Advocates who provide exclusive services to help mesothelioma patients and their loved ones through every step of their journey. We build relationships with innovative cancer centers, help families access financial assistance and connect them to top mesothelioma lawyers for compensation. But our focus today within these lines, is the opportunity to connect strangers, who are fighters and survivors and share common experiences about coping with the disease by connecting with patients who are going through the same process. They are the most qualified to help understand the unique situations that will arise. Our mental health counselor, Dana Nolan, will guide you through the often stressful process of dealing with this disease. She is a licensed mental health counselor with experience in clinical research in the U.S. and Australia as well as inpatient and outpatient counseling. Last but not least, Karen Selby Karen is a registered nurse and Patient Advocate. As a former tissue bank director, Karen understands the unique needs and personal goals of each patient and their caregivers.

Free resources on the importance of mental health on your website and hopefully encourage those that need it to treat their mind and body.

https://www.asbestos.com/support/mental-health/

https://www.asbestos.com/support-group/

Blogger: Luis A. Espinoza | Outreach Specialist

What about the role of Father?

Fri, 19 Nov 2021 12:41:22 GMT

‘Whether the subject receives support from the mother, or has differences with the mother, or is neglected by the mother, biographers tend to enlarge mother with mythical greatness, confusing the power of her archetypal image with the power of the individual” [1] - James Hillman, The Souls Code

It is a firmly established belief that contact and bonding with mother in the first year of life and immediately after birth establishes a more secure foundation for adult life. Within the first few days if a mother has been able to breast feed the colostrum in their milk nourishes and protects the newborn baby. But the skin to skin, physical warmth, comfort, and presence must also begin to form a secure attachment type. Of course, as life continues, circumstances can disrupt this. A mother may choose to return to work after around 9 months and whilst the baby has developed significantly in this time, part of that development would be the realisation of absence. In our modern world, it is increasingly common for the dad to step up as primary care giver whilst Mum works, or for the baby to be left in the hands of a relative stranger in childcare. I cared for our first born at this stage as did my father for me, some 41 years ago. The mother may feel torn. A degree of guilt and even shame at making this decision, but she also has just as much right as a man to continue her career pathway. Assuming the father is adept in expressing physical and emotional comfort, the transference of baby from one gender to another would seem to have little or no impact. When, in therapy circles we refer to adult attachment types, does a baby cared for by both parents develop ambivalent attachment styles? I would suggest not. Rather that the combined love has instilled a secure one – a well-rounded and adapted adult.

Too much onus seems to be attributed to the responsibility of mother to have an innate ability to care, provide love, protect, and nurture. Very little space is given to the millions of fathers who also provide these essential needs. I believe this creates an unhealthy dichotomy - portraying the mother as pious and the father as inept. In The Souls Code, Hillman justifies the absent father as ‘necessary’, because he is the connection with the outside world. This is a sexist outlook, it assumes women are housebound and excuses men to have the freedom to do as they please, even beyond the workplace. Yet, I have had several female clients with absent fathers, who seem to have a similar reasoning – “Oh, I’ve accepted that dad was always working to provide, its rubbish but I understand why he had to.” Really? In 2021, are we not trying to address the imbalance and inequality seen towards women and their opportunities and salaries? Do we not also have more families where both Mum and Dad work long and hard hours?

Hillman went on to speak of how fathers are depicted as a bit stupid and incapable, the archetypal Homer Simpson springs to mind. While this may be true, it only serves to feed the idea that women are somehow better at raising children. Yes, mothers the world round do give love, dedication, nurturing, care, and moral fibre with complete unassuming grace. But not all of them. Fathers are given more opportunity to fulfil the roles previously assigned to women in the home and many are just as capable. Sometimes the expectation to prove themselves can make a man’s work in the home or with his children shine even brighter, due to the conscious effort applied.

There are countless men who choose to and always wanted to be highly active fathers and know that this means committing on every level. Men who know how to provide the most sincere and nourishing type of love for their children. We may all get it wrong sometimes, but if the fundamental principles and needs of a child are met, I believe this can come from either gender. While some recognition and praise is given to such fathers, there is still a leaning towards the idea that a mother will somehow love better, more completely or naturally. This seems unfair when there are many examples of absent or dysfunctional mothers as well as fathers. People who have had no template of how to love, struggle to give and receive it. But they can learn how to. I have helped a father with this predicament recently. Simply by opening up and finding better, more congruent ways to express his feelings as well as trying to understand his sons needs better, he left therapy a changed man – a changed father.

Then there is the scenario of same sex parents. Having been partially raised in a same sex relationship and having a sibling who was entirely raised by two women, I think I can testify to this. My sister raised by my Mum and her now ex female partner is in a very solid, mature relationship. One where they have openly discussed their attachment styles and needs. Even choosing to separate for a while whilst each one worked on theirs before reuniting.

It is refreshing to see that Celebrity gay couples such as Elton John and David Furnish and their two boys have been widely reported with a sense of normality. Even the tabloids seem to have steered away from homophobic criticism or judgement of their ability as fathers, tending to focus more on the age difference between the two men.

The fact remains that so long as the child’s fundamental and wider nurturing needs are met, it really should not make any difference what gender has provided them with this. A child with love, encouragement, praise and recognition will flourish in life, one without will wither. A child with one parent giving more of the nurturing and the other lacking these skills or being absent, will be affected and no doubt confused. But again, I don’t think we can attribute more weight to how affected the child or adult is based on gender alone.

[1] HILLMAN, J., 2017. SOUL'S CODE. [S.l.]: BALLANTINE.

Never Underestimate the Power of a Smile

Tue, 13 Jul 2021 10:32:57 GMT

One of the first things we are taught when training to become counsellors is how to read body language and facial expressions. Often this can indicate hidden emotions. Sometimes it is more overt. We have all experienced when it is clear to read someone’s feeling or emotion in the moment. As therapists, we also have to be aware of how we present ourselves. If you have ever wondered why your therapist has a neutral expression, has open body language, or leans forward to show how engaged they are – these are all things we remain conscious of in our work.

When I am jogging, I make a concerted effort to smile at every person that I pass on my route. Invariably, this is reciprocated – sometimes it is not. In fact, sometimes I wonder if the other person or group, is thinking ‘who is that crazy loon’. We can also mirror each other sub-consciously. But mainly, I notice people are reading me before we cross paths. They may have a dog and be a little nervous about how the dog will behave? Or perhaps they are a family and concerned about the children on bikes, or scooters? This could either being an obstruction, or they might worry that I am not being fully aware and could accidentally collide with their children?

Whatever the scenario, a smile really does lift our spirits. It is a simple gesture that goes a long way. Perhaps the next person you smile at has been carrying depression or anxiety – your smile may brighten their entire day.

The Psychology of Dumping

websitebuilder-hub@names.co.uk — Mon, 11 Nov 2019 16:33:48 GMT

Our tendency to sort or hord and how humans interact at the dump

You’d be forgiven for thinking after reading this title that I was going to write about relationships breaking down and the common term of “dumping” someone or being “dumped”. Think again. My first ever blog, aims to be a jovial assessment of human behaviour when clearing out the old and hopefully respectfully taking it to the local recycle centre… Not dumping it!

I had a client once, who after a period of significant and crippling depression, suddenly found the motivation to start clearing through her worldly possessions. These included relics and family air looms dating back to over 100 years ago. You know the type of inanimate object that we hold onto so sentimentally. The cigar box full of our grandfather’s wartime keep sakes; the ball of wool that made that patch work quilt bestowed to you by a mother you mourn; your children’s beloved toys and beautiful illustrated storybooks that you spent so many precious moments reading to them. The fact is, some of us are actually more inclined to sort the wheat from the chaff – separating the valuable from the worthless and taking a trip to the dump. My beloved wife and I during this pandemic have spent many man hours doing this somewhat arduous and often stressful task. Personally, I was left with a similar feeling of stress being alleviated that my client expressed to me. Once you have done the unenviable chore of sorting, clearing, dividing up in to keep and go, when you actually take it to the local recycle plant, it well just feels good.

Once at the dump, I found myself analysing people’s mood to test this theory. I found that the overriding temperament amongst my fellow dumpers was one of positivity and community spirit. The idea to write about this was partly born of that classic English behavioural trait of always saying sorry – for everything. For example:

Thought: Oh, I am totally in your way whilst you struggle to lift that sofa into the dump’

– “sorry”.

Or adversely, Thought: You are completely in my way whilst I nearly knock into you turning around too quickly, blindly and enthusiastically

– “sorry”.

Why can’t we apply some of our polite British heritage and just say:

“excuse me dear boy, you appear to be in my way, may I ask you to move, so I can lift this sofa into the dump”.

Or even better:

“would you mind giving me a hand with this sofa, it’s too heavy and I cannot lift it into the dump”.

You get the idea. I do not have the answers for why we have an overbearing tendency to apologise to often. I would hazard a guess at it being deeply entrenched in our psych over years of thinking that this is the appropriate way to behave. However, I imagine, if you were dumping a sofa at a recycle centre somewhere on the continent, the human reaction would be somewhat different. I’ll save cultural differences for another day, another blog…

On Being Compulsive

websitebuilder-hub@names.co.uk — Thu, 07 Nov 2019 13:52:47 GMT

On Being Compulsive

It is 01:12am, Friday 27th of November 2020. My wife and I had a perfectly normal evening. Of late, that means I cook a nice meal whilst enjoying a couple of beers, whilst she sips a cider, the children settling down upstairs. Then more often than not since lockdown, we will crack open a bottle of red, watch some tv and around 10:30pm, after the evening news, head to bed – much like many other households. So why then am I up writing this, you may be asking? Because, I have woken with my latest compulsion, the incessant need to itch. I cannot fathom why? In the past, I have had a fungal skin issue, which does cause mild irritation and seems determined to remain no matter how many times I treat it. But this has caused me little or no bother. The itching is unbearable, all across my shoulders, arms and thighs. It prickles like a rash and yet there are no visible markings, apart from the remanence of the skin issue in some, but not all areas. So here I am, writing this blog in a vain attempt to make it go away and get back to sleep – something else I am not particularly good at.

Previously, around a year ago, I developed excoriation disorder or dermatillomania, a compulsive desire to pick at the skin. Mania, huh, that sounds about right, it certainly begins to drive me a little mad! Apologies, this isn’t pleasant reading, but in my case I picked to the degree that I would draw blood and was left with pockmarks and scarring on the areas I would do this. The only common theme is that this also happened when I settled to go to bed. During the day, when in the throes of my usual routines, not even the slightest itch seems to tempt me into this silly habit.

All this got me thinking, what makes us develop these compulsive habits? So, like most people these days, I asked Dr. Google. We are all familiar with obsessive compulsive disorders, ranging from triple checking if the door is locked, to severe anxiety at a seemingly benign issue such as a misaligned carpet. It is commonly known that these anxieties are masking a more real underlying issue that needs addressing, usually with talking therapies such as counselling. But low and behold, the first article I read in Psychology Today, states that –

‘Related to obsessive compulsions are body-focused repetitive behaviors {sic} (BFRBs), such as hair-pulling and skin-picking. In some cases, BFRBs are engaged in to decrease anxiety’.

So, does this mean this is a healthy coping mechanism? Rather than a more logical medical explanation such as an allergy or reaction to the latest washing powder on our clean linen? If it is a healthy coping mechanism, should I be concerned with what the underlying anxiety is? As a therapist, it would appear a little hypocritical not to address this. After all these compulsions only provide short term and temporary relief. In some extreme cases, they become unhealthy coping mechanisms, obsessions that begin to take over people’s lives. Then they really do need to seek help. Let’s hope I don’t become some itching maniac who people stare at in public then.

We know that these compulsions can arise after a period of stress, or even as a consequence of trauma. In some cases, survivors of abuse will develop compulsive behaviours. Doctors will prescribe anti-depressants or serotonin reuptake inhibitors (SSRIs) – to me this seems extreme, though I understand why people would resort to taking these medications. After all it can become insufferable. Other treatments for these wide-ranging conditions might include hypnotherapy, counselling, acupuncture, Chinese medicine or any other popular alternative medicine or natural remedy. Compulsive behaviours are very wide-ranging too, including hoarding, compulsive shopping, gambling, hair pulling and nail biting to name just a few.

In the cases, of hoarding or gambling for example, people can develop long term and debilitating problems that can cause significant damage to them and those around them. This is when a compulsion becomes a problem, and it is time to seek help. But for now, the clock has struck 2am and it is time I go back to itching and hopefully sleeping too.

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Creative Outlets for a Chaotic Mind:

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Why a Hot Stone Massage Should be Near the Top of Your Self Care Schedule

Over to Kayleigh…

What is a Hot Stone Massage?

How to Prepare for Hot Stone Massage

Men Can Conquer Obesity With This Guide to Wellness and Vitality

Fit Fitness into Your Busy Schedule

Unwind and Thrive

Find Your Fitness Passion

The Power of Sleep

Mental Health Matters

Hydration is Key

Mastering Portion Control

Embrace a Balanced Diet

Why Gender Matters in the Weight Loss Battle

Why Gender Matters in the Weight Loss Battle

Understand Your Risk

Document Your Journey and Reset Your Eating Habits

Get Your Exercise

Relieve Stress by Making Your Home Inspirational

Organize Your Mind

Organize Your Medical Files

Eat Better, Move More, and Don't Stress

Cultivate a Life of Achievement and Joy With These Strategies

Harmonizing Work-Life Balance

Conquering Anxiety and Fear

Strategic Goal Setting

Financial Empowerment through Home Refinancing

Developing a Tailored Self-Care Routine

Pursuing a Fulfilling Career

﻿

The Importance of Quality Sleep

Happy New Year 2023

Tis' The Season to be Jolly - or is it?

“Tis’ the season to be Jolly”… or is it?

The Perils of Insomnia.

Coping Techniques and Help to Overcome it.

Exercise:

Relaxing Hobbies:

Connecting with Nature:

Keep a good bedtime routine:

Meditation and Mindfulness

Diet & Nutrition

Alternative Remedies [4]

In Conclusion…

Support for survivors and carers of Mesothelioma:

A cancer linked to Asbestos Exposure

What about the role of Father?

Never Underestimate the Power of a Smile

The Psychology of Dumping

Our tendency to sort or hord and how humans interact at the dump

On Being Compulsive