Category: Stress Management

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Big Change Starts Small.

Big Changes Start Small

Hi there and Happy New Year!

There is something special about a New Year. It’s a new month, new beginning, new mindset, new focus, new start and new intentions. It’s full of hope and promise.

A lot of people begin the New Year by making resolutions. We’ve all been there. We make a promise to lose weight, exercise more, cut down on alcohol or spend more quality time with family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

For some of us, 2017 was a great year of health, wellness, enjoyment and fulfilment. Sadly, for others, this eluded them yet again. The reality is unless you do something you’ve never done, you are going to get what you’ve always got. A bit like Einstein’s definition of insanity;

“Doing the same things over and over again and expecting different results.”

To get new results you have to be open and willing to try something new. If you are sick and tired of nothing changing then take some action. So many of us make the mistake of embarking on a total life overhaul and then after a short time lose motivation or run out of steam and end up feeling hopeless and more overwhelmed. The key is starting small.

Below is a list of some small, simple things you can do today to improve your health; and when put into practice consistently will transform your wellness.

Top 5 Healthy Habits:

1. Move More. There is no superfood or ‘pill’ with as much holistic benefit for wellbeing as movement. Just 30 minutes of moderate exercise each day will offer you massive benefits for both your body and mind. Maximise your success by doing an activity that keeps you motivated, interested and that you enjoy. Consistency is the key. Some is better than none and more is better than less!

2. Drink More Water. Not only will you feel better, you will look better and perform better. Many of us do not drink enough. There is a simple formula .04 x weight (kg) will give you an idea of how much you should be consuming each day in litres. More than you think and you will need to drink more than this is you are exercising. You will know if you have consumed enough throughout the day because your urine will be clear or straw-coloured.

3. Ditch the Diet. They don’t work and can in fact harm our health. A healthier approach to weight management is to not diet but to realise our body wants us to be healthy and comfortable. Strive for plenty of fresh, colourful and unprocessed food. Ideally we should be aiming to eat 5 serves of vegetables per day and around 2 serves of fruit. Combining this with lean protein, legumes, wholegrains, nuts and seeds makes an excellent choice.

4. Go to Bed Earlier. Sleep affects our mental and physical health enormously. It assists our ability to function well and make good decisions throughout the day. Lack of sleep is a very common problem for ‘busy women’. We need to be aiming for between 7 – 9 hours each night. Research suggests that for sufficient deep, restorative sleep we should be in bed no later than 10:30pm.

5. Practise Gratitude. When we are ‘busy’ it is easy for us to get bogged down, complain a lot and feel sorry for ourselves. Being grateful can put us in a very different state of mind. Taking some time out to be mindful of things we are grateful for (big or small) can really help us appreciate what we have. Start a new ritual of writing down or saying out loud each day three things you are grateful for. Watch your perspective change.

So rather than ‘eating the elephant’ start by breaking it all down into small, manageable and bite sized chunks. Build with baby steps. If you start to doubt yourself, remember that this year has never happened before. It is a blank slate. A fresh start. Make it exactly what you want and don’t look back.

Wishing you a healthy and happy start to the New Year. x

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Mindfulness. What is it?

Mindfulness. What is it?

We find ourselves in a heightened state of stress, anxiety and overwhelm more and more. We are multi-tasking, chaotic role-juggling and flitting from one thing to the next at a crazy pace. With our minds being pulled in so many different directions every day, it becomes almost impossible to focus fully on what we are doing in the moment. Lack of sleep, inability to focus, less time to connect both with ourselves and with others and rushing…always rushing! For so many of us, this has become our version of ‘normal.’

Mindfulness. What is it?

You’ve probably heard of mindfulness, but what is it really? Basically, it is the act of paying attention, in detail and on purpose to what is going on in the present moment. It means waking up out of autopilot and taking the steering wheel of our attention again.

Science says.

Even though the effectiveness of mindfulness is underpinned by neuroscience, we continue to resist slowing down and taking time out. But science states that when we practice mindfulness our brains change. The frequency of waves shift from a heightened state of fight or flight and into a frequency that supports creativity, problem solving, clarity and calm

The impacts of an unsettled mind have an enormous impact on our bodies. When our minds are out of balance, our bodies will follow and an unbalanced mind will compromise our ability to experience optimal health, no matter how well we eat or how much we move.
Modern day life has caused us to deviate from our natural state of mind. The natural mindset is still, present, calm, aware and focussed. For us to return towards this way we have to consciously, deliberately and mindfully choose to live another way. With mindful awareness we have the ability to nurture our minds, slow down our thoughts and experience a much greater sense of wellbeing.

Mindfulness can be practised by anyone.

Thanks to research, mindfulness is no longer considered ‘hippy woo woo’ or confined to health retreats and ashrams. Today, mindfulness is practiced by millions of people all over the world. Now there are so many ‘mindful’ activities that we can try. These activities aren’t complicated or time consuming. They don’t require you to sit cross-legged on the floor. In- fact mindfulness can take the form of a completely informal practice like going for a walk, brushing your teeth, stretching…Any routine or activity can be made into a mindful practice when you bring your full attention to it.

The quality of our thoughts are fundamental to all aspects of our wellbeing and our life and therefore it’s so important to carve out space in our busy lives to take care of our minds like we do the other parts of our body. If you haven’t already, why not find out for yourself what it’s all about? If you are interested in learning more, please don’t hesitate to reach out.

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Self-Care is not Selfish.

busy-women

Self-care is not Selfish

So how are you…really?

Every day, I see the crazy, messy, demanding, no down-time, don’t let anyone see what this is really like truth people are living. I also see people searching for something different. Searching for something they believe is unattainable. Lives that they can enjoy, space to breathe, time to live and not just exist.

I have lived it and know it to be true. I am hardwired with a massive tendency to overload myself and overcommit. I have very high expectations of myself, three very busy children, coupled with a husband who travels for work and I run my own business so I know intimately, the juggle and the struggle that we women face. For a long time I spent my days over scheduling, trying to do it all, be it all and have it all. I was running on adrenalin and juggling lots of balls (pretty well) but I was missing basic opportunities for connectedness and happiness. I started to burn out.

So I stepped back. Big time. I had to make some changes that would better support me and my family. What I have learned over many years is that for me to thrive – at work and at home I need be very intentional and deliberate about supporting my wellbeing and investing in myself each and every day.

For so many women there is this sense of hopelessness around it all – that we are living a losing battle of just trying to stay on top of things. But here’s the thing…It is absolutely possible to live a life you love…to live a life that is full and stimulating and fulfilling but that is not panicked and rushed and chaotic.

Over time I have learned ways that have enabled me to take my wellbeing to a whole new dimension. As a result, I am more present, calm, energized and fulfilled. This didn’t just happen. It’s been a slow burn. My non-negotiables each day are good nutrition, exercise, enough sleep and meditation. By practicing these self-care rituals, I am much better at managing and embracing the busyness of life.

How to make ‘self-care’ actually happen.
It can be quite a challenge to find time for ourselves. Unless you plan it – ‘me time’ can easily fall off the to-do list.

  • Commitment to self. Getting over the idea that ‘self-care’ is selfish and that in fact it’s a necessary dimension of your wellbeing is the first step. When we are tired, stressed and pulled in too many directions, it is impossible to give our best to all that we must accomplish.
  • What is wasting time? Do you check your emails constantly? Answer personal calls in the middle of a work-day? Spend time mindlessly scrolling through social media? If this sounds like you, perhaps it’s time to prioritise your responsibilities and gain more time that way.
  • Learn to say “no”. Practise makes perfect but it is okay to say no to things that you don’t really want to do, need to do and don’t value.
  • Plan for it. Unless you plan for it, in our very busy, over committed lives it is likely to fall off the ‘to do’ list. We have to be pro-active about fitting it in. Schedule it like you would an appointment or a meeting.
  • Commit to a minimum of 10 – 20 minutes a day. Start off small. Do something (or nothing) that you enjoy and that allows you to let go of responsibility. Everyone has 10 minutes.
  • Create a daily ritual. This might be a bath, going for an evening walk or getting up early to meditate or have a quiet cup of tea alone. Build it into your day and make it something you look forward to.

No matter what ‘self-care’ means for you, it shouldn’t be at the bottom of your ‘To Do’ list. It is something we should be doing to stay healthy and happy. It’s basic. It’s fundamental.

So what can you do today to improve your self-care?
If you have a hunch that you’re not quite nailing it – I’d love to hear from you. I work with clients just like you to improve their wellness with simple strategies and routines to regain clarity and control, find balance in their day and develop healthy habits towards experiencing a more fulfilling life. Contact me here and lets have a chat.

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Tired all the time? Get some sleep.

Tired all the Time? Get some Sleep

So how did you sleep last night? What about the night before that? Did you go to bed before 10pm in a cool, darkened room and sleep without waking for 8 gorgeous hours? Did you wake naturally, feeling refreshed, energised, calm and positive? No? Really? Well this sadly is the reality for a very large number of people who in fact rarely experience this. Unfortunately the complaint of “I’m exhausted all the time” has become perfectly normal. How wrong is that!

I attended a talk the other night presented by the super brain and very awesome Dr Libby Weaver ‘Sort Your Sleep – Understanding Mood, Stress and Fatigue.’ It struck me just how many of us struggle with getting enough shut eye. Anyhow, it inspired me to share a bit about how absolutely central sleep is to good health.

Too busy to sleep.
No matter how tired we are sometimes, it feels like it’s impossible to get the sleep we need. Feeling that there aren’t enough hours in the day, we look for something to cut. And sleep is an easy target. Ironically, the more tired we are, combined with the sleep we are too busy to have, the more we come unravelled…big time!

Burning out.
I can speak from personal experience when I recall a time where anything over 5 hours felt like a bonus. Waking to an alarm after minimal sleep would send my adrenalin pumping. Like a robot I would sit up, tie my laces and head out into the dark to get my exercise in before the rest of the world woke. I was totally knackered. Wired and tired! I am here to tell you that if you are getting by on minimal sleep and feel like you are coping okay then it is time to reassess. Burning out is not the necessary price for accomplishment and success.

Just getting by.
Sleep is often the first thing to go when we are busy. You think you can just ‘get by’ with five hours sleep and you’ll be fine. Right? WRONG! We need sleep to function well. It is absolutely vital for our mental, physical and emotional well-being. Getting good-quality sleep (and enough of it) should be as high on your priority list as regular exercise and a healthy diet.

Why lack of sleep is bad for our health…REALLY BAD!
There is a wealth of evidence showing that too few zzzzs can have a significant and very negative impact on our health and wellbeing. Sleep is absolutely the key to better health. Sleep affects our physical and mental health enormously. A bad night’s sleep massively impacts alertness, concentration, memory, mood and productivity. It can also lower our immunity, contribute to weight gain, affect our hormone function and increase our risk of serious disease. Without enough sleep, we may well continue to function but we certainly do not continue to function well. Sleep is the key to feeling great and functioning at your personal best.

Today we know more about the science of sleep than ever before and how important it is to every aspect of our wellbeing. However, getting enough sleep seems harder and harder. It’s also the delusion that overwork, stress and burnout are the inevitable prices we must pay in order to succeed. There are some very real medical reasons why people may not be able to achieve deep restorative sleep, so if you feel like you have ‘tried everything’ then it may be a reason to consult your GP. For most of us though there is a great deal of hope around sorting our sleep.

Here are some suggestions for getting a great night’s sleep:

  • Sleep in a darkened room. This supports the body’s natural hormonal patterns to send you off to sleep and keep you that way.
  • Get to sleep by 10pm. Most of the body’s repair work is done prior to 3am so the more sleep you can get before this time, the fresher and more vital you will feel on waking.
  • Switch off! Computers, televisions and phones interfere with your natural sleep hormones and affect your sleep big time. Ideally have technology free time for at least an hour before bed.
  • Avoid doing work for 2 hours before bed and engaging your brain in this way.
  • Avoid stimulants in the afternoon. Eliminating caffeine after 12pm is a good idea.
  • Avoid excessive alcohol. Although alcohol is a sedative, it disrupts quality of sleep by causing us to wake when our blood sugar levels start to fall.
  • Keep the temperature in the bedroom at a comfortable level. Don’t overheat with piles of blankets and keep some fresh air coming into the room during the night.
  • Find a way to relax before bed. Restorative rituals like a bath, a cup of herbal tea, a book, some light stretching or even some slow deep breathing can help to clear your mind and enable you to fall into a deeper sleep.

So how much sleep do we need?
Seven to eight hours. Most experts consider this the optimal level of sleep and it should lead you to wake feeling rested and ready for the day ahead.

So it’s about time you got some serious shut eye.
It is so important to schedule maximum (quality) sleep time for yourself if you want to start feeling amazing from the inside out. Rather than trudging through your day, wake up feeling calm, clear and rested. There is a new kind of normal – just go to bed!

I would like to challenge you to find one thing you could do differently over the next week to set yourself up for a better nights sleep. I’d love to hear what works for you. Contact me here.

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Hyperstriving. It’s a Thing!

Hyperstriving. It's a thing!

I feel compelled to share…this concept of hyperstriving. I first met Talya Rabinovitz, a Psychologist and founder of ‘The Healthy Mind Project’ at a Wellness event late last year. Talya talked about this thing called ‘hyperstriving’ and my ears pricked up and there I was nodding along to everything she was saying… I am without doubt a recovering hyperstriver.

Talya explained that ‘hyperstriving’ (which she notes is not a clinical term or concept and could be called something else by other clinicians) is a relentless desire to achieve. It is when people align their sense of identity with achievement; that their value in this world is connected to what they do and how others see them. This concept of feeling good enough when they achieve. These people have very high expectations of themselves, they push and push and push themselves to achieve and yet when they do achieve, that feeling of elation never arrives, more this feeling and compulsion to keep striving, to keep hustling and to keep going. This thinking that maybe when I achieve this next big thing…then I’ll feel fulfilled. Except that feeling of being good enough and content enough and happy enough never arrives. Do, do, do. More, more, more!

See there is no happiness or contentment in hyperstriving. There is a real problem when our sense of worth is tied up in what we do and how others see us.

Whilst there is no valid and reliable checklist to diagnose a hyperstriver; I can say with a fair amount of certainty that so many of the women I know and the clients I see are in fact themselves ‘hyperstrivers.’ These women are smart, strong, driven, capable and switched on. These same women are wearing more hats, juggling more projects, working longer hours and taking on more responsibility than ever before. Meanwhile many of us continue to also fulfil traditional roles as home makers, nurturers, carers and partners. Add all of this to an endless list of ‘stuff’ we should be doing like exercising, eating well, having quality time with friends and family, improving ourselves and contributing to our community…There is no wonder we are overwhelmed and exhausted!

Could you be a hyperstriver? Do any of the following sound like you?

  • Lost your passion and purpose.
  • Burning out.
  • Relationships are suffering.
  • Always rushing.
  • Lack of satisfaction despite all the hard work.
  • Low energy.
  • Career flourishing, health diminishing.
  • Poor food habits.
  • Competing priorities.
  • Snappy and frustrated.
  • Rarely feel like you are on top of things.
  • Strung out and exhausted.
  • Daily battle to keep up.
  • Using coffee to warm up and alcohol to cool down.
  • No time to exercise.
  • Endless ‘To Do’ lists.
  • Values are no longer aligned with the life you’re living.
  • Always feeling like there is more to do.
  • Know you need to make changes but don’t know where to start.

I get you. I’ve been there. I also know with the benefit of hindsight that there is no joy or authentic, meaningful success to be found in always striving towards achieving the next big thing. Regardless of what we do or what we have, we are all precious and important. We are enough. There is real beauty, joy and happiness to be found in the ‘being’ and just letting go.

I help busy women like you achieve happier, healthier and more balanced lifestyles. With guidance, I will help you simplify and structure your ‘busy life’. We will work together to create a life that reflects what is really important to you. A life that aligns with what matters most to you. Together we will dig yourself out of the clutter. With my support, I will help you create healthy behaviours in the realms of nutrition, exercise, lifestyle, organisation and stress management. You will emerge feeling energised, inspired and empowered. You will have more time, have greater balance and feel like you are more aligned with your true self. For more information, contact me here.

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Is Self-Sabotage Hurting Your Health?

Ever heard the expression “you are your own worst enemy”. Of course you have. In fact I’m sure it rings true for most of us. How many times have we acted against our self-interest then asked ourselves why the hell did we do that? Why did we say that to a loved one? Why did we procrastinate on that project? Why did we eat the block of chocolate? Why have we stopped doing that one thing that makes us feel great? WHY, WHY, WHY? When we fall victim to our critical voice, we often engage in self-limiting and acts of self-sabotage that ultimately hurts us in our daily lives.

Here are just a few examples of self-sabotage.

  • Repeating unwanted patterns of behaviour;
  • Procrastinating – being distracted by 101 other things – none of which you actually should be doing right now;
  • Lacking motivation as a deadline draws near;
  • Being an impatient, screaming like a banchi parent;
  • Inability to commit to or hold on to long term relationships;
  • Saying you want something then doing things that ensure it doesn’t happen;
  • Eating/drinking/doing things that compromise your health, wellbeing and effectiveness;
  • Making positive changes in your habits only to slip back into old ways;
  • Failure to complete what you start;
  • Finding the perfect job but missing the deadline for submission of the application;
  • Saving money for a holiday then blowing it all on an indulgent spending spree;
  • Achieving happiness or success but behaving in ways that jeopardise it/damage it and ultimately lead to you losing it;
  • Joining a gym but being too busy to go (then feeling hideously guilty about it)

Any of the above sound like you?

I recently fractured my ankle and can’t exercise or drive for the moment so for someone that craves exercise in the outdoors and their independence and freedom this has been ‘difficult’. So having enjoyed my own little pitty party – a combination of tears, irritability and chocolate – I am quite over myself. It is time to dust myself off and pick myself up. Consider the pitty party OVER.

See, ultimately these thoughts, feelings and actions undermine us, especially when we engage in them repeatedly. Our inner saboteur or ‘mean girl’ is activated when strong emotions are surging. A chaos of feelings rise up internally and destructive emotions dominate. These emotions compel us to repeat self-destructive acts, do something that hurts ourselves, or others if we allow ourselves to be controlled by them.

Once you recognise (or are helped to see) ways in which you are self-sabotaging through negative self-talk based on inappropriate beliefs and negative thoughts, you can actively and deliberately monitor these thoughts and, kindly and gently choose to change this inner dialogue to more positive, supportive self-talk. Slowly but surely a healthier, more supportive mindset leads to a joyful sense of freedom and sustainable positive life changes.

You might find the following techniques helpful as part of a deliberate change process;

Expect that there will be Bumps in the Road.

Change isn’t easy. There will always be tough times. Sometimes it can be helpful to brainstorm what might make things hard for you. By then developing a plan for how you might deal with these situations when they arise can often make you more confident in your ability to keep going when the going gets tough.

Don’t View Mistakes as Failures.

Progress rarely comes as a straight line. Sometimes people think one step back means they’ve gone all the way back to square one which can cause them to give up. Recognising that we are human, that we will mess up, stuff up, fall off the horse…and rather than seeing ourselves as a failure we need to harness our energy and focus to create a plan to get us back on track.

Stay Connected to your WHY.

Having a clear vision for your future is motivating and inspiring. A vision is what drives the decisions and actions that bring fulfilment and joy. Once you come up with a vision for your life I believe you need to read it every day. It reminds you of your greater purpose and there is less chance of you being distracted.

Pay Attention to Your Thoughts and Feelings.

When negative feelings come up, stop and bring yourself back into the present moment. I love the following questions posed by author Byron Katie in ‘Loving What Is’. She suggests you ask yourself;

–          Is it true?

–          Can I absolutely know that it is true?

–          How do I react when I think that thought?

–          Who would I be without that thought?

Get Outside.

Stop, take a break, stretch, step outside into the sunshine and fresh air. It can change your perspective and help inspire new ideas and solutions that you hadn’t previously been able to see.

Share your Struggle.

Sometimes being connected and allowing yourself to be vulnerable and share your story can lead to being inspired and supported by others.

So my advice for today. Concentrate on what you want, and enjoy what you already have. Live in the moment, not in fear of what could happen in the future. Think about what’s going right and what’s working and be sure to acknowledge and be thankful for it. If you think in this way, you will attract more of what is working.

I am offering complimentary 20 minute ‘Discovery Sessions’ for the month of September. So if you are stuck and spinning in circles and would like to work towards your ‘best life’ and break free of self-sabotage please contact me. http://www.chasingsunrise.com.au/contact/

 

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Breathing to Reduce Stress

Ever felt tense, anxious, frazzled or overwhelmed? Never underestimate the power of a slow, deep breath. Deep breathing is when we breathe in air slowly through our nose, fully filling our lungs, then exhale slowly through our mouths. It is a great way to reduce tension and relieve stress. It can help us feel calm and focussed. It can be life-changing!

What’s Happening to Me.

Nervous, overwhelmed, panicked? We’ve all been there…sweaty palms, tight chest, pounding heart and shallow breathing. It’s awful. Our stress and anxiety nervous system is called the ‘Sympathetic Nervous System’ and it is activated by shallow breathing. When we take small, sharp breaths our body thinks we are in a state of alarm. The result is an elevation in heart rate, our blood pressure increases, it triggers the release of nasty stress hormones including cortisol and adrenalin which all combine to make us feel anxious and uptight.

Fortunately there is a way to switch off the ‘fight or flight’ mechanism in our body. We have the power to deliberately change our own breathing. Studies show that slow, controlled breathing can help us manage stress. Our ‘De-stress’ nervous system, the ‘Parasympathetic Nervous System’, is effectively able to be activated by deep breathing, triggering a relaxation response and as a result we feel calmer, less anxious and more focussed.

Deep breathing is one of the best ways to lower stress in the body. When we breathe deeply, it sends a message to our brain to calm down. The brain then sends this message to our body. The things that happen when we feel stressed like an increased heart rate, fast shallow breathing, a tight chest and high blood pressure all decrease as we breathe deeply to relax.

When.

Breathing exercises are an ideal way to relieve stress. They can be done anywhere at any time like on the bus on the way to work, before picking children up from school, when stuck in traffic or before a work presentation. The fact that it is simple, free, accessible and can be performed by just about anyone, anywhere is a total bonus!

How.

Here is how basic deep, controlled breathing works:

  1. Sit, stand or lie in a comfortable position.
  2. Slowly inhale through your nose for four seconds, fully filling your lungs.
  3. Pause or hold the breath for two seconds.
  4. Release the breath slowly, counting to six as you exhale from your mouth.
  5. Repeat the sequence several times. That’s it!

Learning deep breathing is one of the kindest things we can do for ourselves. It can also have a profound effect on our health and the way we manage stress. So next time you are feeling anxious, stressed, fatigued or just need a little more focus give it a try.

Need Support?

If you are feeling overburdened, overwhelmed and overloaded with life and the desire to change is lurking… don’t hesitate to contact me for some simple, effective stress management techniques that will help bring some more calm, focus and fulfilment to your daily life.

http://www.chasingsunrise.com.au/contact/

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More Time For Me

We all need ‘me time’ no matter how busy we are. In fact the busier we are, the more conscious we need to be about the space we are creating for ourselves. We lead full-on, busy lives and the one thing we never seem to have is time for ourselves. Finding as little as 10-20 minutes a day of uninterrupted ‘me time’ can seem like an impossible task right?

Our lives are so over scheduled that sometimes life can feel like one long to-do list. Let’s face it once you’ve raced off to work, dropped kids to childcare or sport or music and then made a meal and everything else that goes along with running a house, there doesn’t seem to be much time left over for anything else – least of all you! Lack of time for ourselves often leads to us feeling tired, frustrated, overwhelmed and off balance.

When we take time for ourselves to do the things that we enjoy, we end up happier, healthier and feeling much better. ‘Me time’ allows us to de-stress, unwind and rejuvenate. Taking time for ourselves allows us to renew, heal, and create reserves of energy and peace. So it’s about time we get okay with taking some time out. We need to be a bit kinder to ourselves for the sake of our sanity.

Whilst wearing the many hats of mother, wife, daughter, aunt, sister, coach, colleague and friend, I have learnt that I need to really value my own needs. This for me may take the form of meditation, a run or a relaxing bath. By practising this self-care as a ritual in my day it ensures that I have what is required to give my best to the people in my life.

What is ‘me time’?

So what is ‘me time’? Well it’s NOT doing chores or clearing emails! It means different things to different people. It could be reading a book, having a cup of tea in the sunshine, a dinner out with friends, trying a new recipe, a yoga class, a walk, a massage or even some quiet, still breathing – anything that makes you feel good and that you enjoy.

Prioritise yourself.

If you are used to putting others first it’s hard to prioritise yourself, and not feel guilty about it. Consider an aeroplane when we are told to put on our oxygen masks first before attending to others. The idea clashes with our instinct right? What does it really mean? Simply put: If you don’t put your mask on first, you won’t be there for all those other people when they need you. You will be unconscious.

The same applies to us. Our natural tendency is to do for others, because we are caring, loving, nurturing, responsible, supportive and competent people. However, just like the oxygen mask, we need to take care of ourselves so we can effectively take care of the people we love.

It’s good for you.

Taking some ‘me time’ is vital in protecting our physical, mental and emotional health. Taking a little time refreshes and reenergizes us. It allows us to think more clearly and make better decisions. Other benefits can include sleeping better and reduced irritability, anxiety, fatigue, stress and sickness. And when we do this, we come back to our responsibilities with greater focus, commitment and enjoyment.

How to make ‘me-time’ actually happen.

It can be quite a challenge to find time for ourselves. Unless you plan it – ‘me time’ can easily fall off the to-do list.

  • Commitment to self.
    Getting over that ‘me time’ is selfish and that in fact it’s a necessary dimension of self-care is the first step. When we are tired, stressed and pulled in too many directions, it is impossible to give our best to all that we must accomplish.
  • Discover what is wasting time.
    Do you check your emails constantly? Answer personal calls in the middle of a work-day? Spend time mindlessly scrolling through social media? If this sounds like you, perhaps it’s time to prioritise your responsibilities and gain more time that way.
  • Learn to say “no”.
    Practise makes perfect but it is okay to say no to things that you don’t really want to do, need to do and don’t value.
  • Plan for it.
    Unless you plan for it, in our very busy, over committed lives it is likely to fall of the ‘to do’ list. We have to be pro-active about fitting it in. Schedule it like you would an appointment or a meeting.
  • Commit to a minimum of 10 – 20 minutes a day.
    Do something (or nothing) that you enjoy and that allows you to let go of responsibility.
  • Create a daily ritual.
    This might be a bath, going for an evening walk or getting up early to meditate or have a quiet cup of tea alone. Build it into your day and make it something you look forward to.

No matter what ‘me time’ means for you, it shouldn’t be at the bottom of your to-do list. Creating room for down time is something we should be doing to stay healthy and happy. Exercise, nutritious food and plenty of sleep are vital for good health, but ‘me-time’ is another essential.

So what can you do today to improve your self-care?

Don’t hesitate to contact me if you would like to learn more about how I can help you find more ‘me-time’. I work with clients just like you to improve their wellness with simple strategies and routines to regain clarity and control, find balance in their day and develop healthy habits towards experiencing a more fulfilling life.

Contact Me

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Tired All The Time? Sort Yourself With Sleep.

busy - women - tired - need sleep

So how was your sleep last night? What about the night before that? Did you go to bed before 10pm in a cool, darkened room and sleep without waking for 8 gorgeous hours? Did you wake naturally, refreshed, energised, feeling calm and positive? No? Really? Well this sadly is the reality for a very large number of women, who in fact rarely experience this. Unfortunately the complaint of “I’m exhausted all the time” has become a perfectly acceptable state of norm. We are tired all the time. How wrong is that!

Too busy to sleep.
When Ironically the more tired we are, combined with the sleep we are too busy to have, the more we come unravelled…big time!

Burning out.
I can speak from personal experience when I recall a time where anything over 5 hours felt like a bonus. Waking with adrenalin pumping fiercely through my body after only minimal sleep and then heading out in the dark to get my exercise in was a perfectly acceptable existence. I was totally knackered. Wired and tired! I am here to tell you that if you are getting by on minimal sleep and feel like you are coping okay then it is time to take stock. Burning out is not the necessary price for accomplishment and success.

Just getting by.
Sleep is often the first thing to go when we are busy. You think you can just ‘get by’ with five hours sleep and you’ll be fine, right? WRONG! We need sleep to function well. It is absolutely vital for our mental, physical and emotional well-being. Getting good-quality sleep (and enough of it) should be as high on your priority list as regular exercise and a healthy diet.

Why lack of sleep is bad for our health – really bad.
There is a wealth of evidence showing that too few zzzzs can have significant and a very negative impact on our health and wellbeing. Sleep is absolutely key to amazing health. Sleep affects our physical and mental health enormously. A bad night’s sleep massively impacts alertness, concentration, memory, mood and productivity. It can also lower our immunity, contribute to weight gain and increase our risk of serious disease. Without enough sleep, we may well continue to function but we certainly do not continue to function well. Sleep is the key to feeling great and functioning at your personal best.

Today we know more about the science of sleep than ever before and how important it is to every aspect of our wellbeing. However, getting enough sleep seems harder and harder. It’s also the delusion that overwork, stress and burnout are the inevitable prices we must pay in order to succeed.

Tired all the time. Here are some suggestions for getting a great night’s sleep:

Sleep in a darkened room. This supports the body’s natural hormonal patterns to send you off to sleep and keep you that way.

  • Get to sleep by 10pm. Most of the body’s repair work is done prior to 3am so the more sleep you can get before this time, the fresher and more vital you will feel on waking
  • Switch Off! Computers, televisions and phones interfere with your natural sleep hormones and affect your beauty sleep big time. Ideally have technology free time for an hour before bed.
  • Avoid doing work for 2 hours before bed and engaging your brain in this way.
  • Avoid stimulants in the afternoon. Eliminating caffeine after 3pm is a good idea.
  • Avoid excessive alcohol before bed. Although alcohol is a sedative, it disrupts quality of sleep by causing us to wake when our blood-alcohol levels start to fall.
  • Keep the temperature in the bedroom at a comfortable level. Don’t overheat with piles of blankets and keep some fresh air coming into the room during the night.
  • Find a way to relax before bed. Often a bath, a cup of herbal tea, a book, some light stretching or even some slow deep breaths can help to clear your mind and enable you to fall into a deeper sleep.

So how much sleep do we need?
Seven to eight hours. Most experts consider this the optimal level of sleep and it should lead you to wake feeling rested and ready for the day ahead.

So it’s about time you got some serious shut eye.
It is so important to schedule maximum (quality) sleep time for yourself if you want to start feeling amazing from the inside out. Rather than trudging through your day, wake up feeling calm, clear, joyful, focused, productive and happy. There is a new kind of normal – just go to bed!

Contact me if you are interested in learning how you can fit more sleep and self-care into your busy life. http://www.chasingsunrise.com.au/contact/

Posted on

Reduce Stress and Improve Health.

Traditional stress management strategies can focus on optimum nutrition, exercise rituals, yoga and meditation. However in real life, health retreats, green juice cleanses and a raw food diet is just not real or practical for highly stressed people who just have to get on with things. Time consuming, idealistic strategies are not only hard to maintain but they can be difficult to even begin.

Busy, stressed and overwhelmed people need real-life solutions. We need changes that are workable, practical and achievable that assist and support improved health and wellbeing. Here are my top ten ways to help you reduce stress and improve your health immediately.

  1. Aim to gain health with nutritious food.

When we are stressed we tend to crave chocolate, ice cream, cheese…Unfortunately, indulging these cravings just end up adding to our self-sabotage. Strive for plenty of fresh, colourful and unprocessed food. Ideally we should be aiming to eat 5 serves of vegetables per day and around 2 serves of fruit. Combine this with lean protein and wholegrains to stay healthy and function with energy and improved mood.

  1. Get more sleep.

For busy people with not enough hours in the day – sleep can seem overrated. However without enough sleep we can’t function well. Most adults need between 7 – 9 hours of sleep a night. Much less than this affects our ability to cope.

  1. Exercise.

Hands down the best thing you can do right now to help yourself settle. Not only does it fire off its own set of physiological processes that promote relaxation and positive feelings, it enables us to get rid of that unwanted tension and the build-up of adrenalin pumping through our body. Simply start with small steps of something you enjoy.

  1. Learn to say no.

Accept that you are never going to be all things to all people. Ask yourself, is this something I want to do, something I need to do or something I have to do? If you can’t answer “yes” to any of these questions, your answers should be a definite “no

  1. Breathe.

Breathing engages our relaxation response which turns off our reaction to stress. Try breathing in slowly for four counts and exhaling slowly for four counts. Repeat this five times and notice how much more calm and present you feel.

  1. Clear the clutter.

It’s much easier to have a calm, clear mind when you live in a calm, clear environment. Try not to hold onto things you don’t need.

  1. Practise Gratitude.

When we are ‘busy’ it is easy for us to get bogged down, complain a lot and feel sorry for ourselves.  Being grateful can put us in a very different state of mind. Taking some time out to be mindful of things we are grateful for (big or small) can really help us appreciate what we have. Start a new ritual of writing down or saying out loud each day three things you are grateful for. Watch your perspective change.

  1. Make ‘Me’ Time a Priority.

For ‘busy’ people nurturing ourselves can feel selfish or indulgent; but sooner or later unless we start prioritising ourselves we can start to feel frustrated, fatigued, self-loathing with an overall lack of fulfilment. Self-renewal leads to a more balanced, happy and satisfied life. Book personal time in like you would for a meeting and do things that make you feel rested, cared for and peaceful.

  1. Watch the Coffee and Grog.

Warming up with coffee and cooling down with a glass/es of wine…everyday? I would never suggest to anyone under enormous stress to give up these things entirely however the secret is to consume them wisely, to ensure they enhance our day and not destroy it. Make sure you control ‘it’ and ‘it’ doesn’t control you.

  1. Spend time with the people you love.

At the end of the day it won’t matter if you were a size 8, had the big job, got the promotion or had a tidy house. What will matter is that you lived a life with connection, meaning and had real relationships filled with laughter and joy.

If you’re ready to commit to change and know you need some support, I’m here to help. Why not book a free 20 minute discovery session with me – let me help you get clear on what your next steps need to be so you can feel less stressed and empowered on how to take back some control.

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