A lovely friend, who has used my services, reminded me that not only do I get results quickly, but they last, after they had a significant breakthrough some time after seeing me
This I am told is my USP 😊✨
Get in touch to find out how I can help you
I can help with Anxiety, Stress, low Self-Confidence, low Self-Esteem, Phobias and more
I have recently had the privilege to run a 10 week funded course to help people build on their Confidence.
It has been most humbling and inspiring to be part of the journey my attendees have made, there were 8 in total. It is with much thanks to the wonderful community project in Dartford -Well Being Link – helping vulnerable members of society and those going through adversity, and also with thanks to the Lions Dartford who generously helped fund the course, and The Meeting Place, in Dartford Orchard Centre for the room.
Over the 10 weeks we covered
- what confidence and self-confidence is, and self-esteem
- Understanding how your mind works : It’s OK to be You, knowing who you are : what makes you happy?
- How we learn : why we find change difficult sometimes : Perception
- Beliefs and habits : Self limiting beliefs : Stepping out of your ‘comfort zone’ and building resilience
- Communication : being heard and getting your point across : saying NO : standing up for You
- Anxiety and fears and how to overcome them : Emotions
- Your strengths and skills : Believing in them : responsibility and leadership
- Motivation and how to set effective goals
- Self-belief : vision boards : the power of your mind : mindfulness
- A recap on all the learning : certificates
…and so much more. The group were amazing and grew in confidence, contributing and sharing within the group which enhanced their learning and mine too.
The feedback was incredible and each attendee felt inspired and so much more confident about themselves – which was the objective 🙂
Please contact me if you would like to know more and are interested to have a course run within your organisation or business
a few photos:
Stress is most normally due to an external factor.
We have all felt ‘stressed’ at times, even ‘super stressed’ when for example it reaches house moving day or starting a new job / business, school or college. Or if there are financial problems, work concerns, or a breakdown in relationships, at home or at work, or family concerns.
We generally do get through it though, because there is usually an end to it, and once the ‘pressure’ is off, you can sigh with relief and the state of feeling stressed will dissipate. It can be frustrating if things don’t go exactly as planned, but we do generally cope, once the cause has been dealt with effectively, or a resolution is found, the stress then lessens and normally goes all together
In certain situations that a certain amount of stress and anxiety is expected and can drive us forward, like when taking an exam, doing a public speech, acting, performing in a competition whether sports, or music etc…
In a work situation feeling pressured into accomplishing a job by a certain deadline, can focus your attention to complete the task, likewise with a written assignment or project, and motivate you to do your best.
We all deal with stress differently and usually manage to alleviate it effectively and positively
Stress is a normal part of life and apart from a heightened level of cortisol, it is usually mixed in with a healthy dose of adrenaline, to sharpen our responses, (not quite to the same level of heightened anxiety which occurs in a threatening or dangerous situation – the ‘fight fright flight’ response, which ultimately can save our life). Though there can be similar physical symptoms due to the release of cortisol, and the adrenal glands releasing adrenaline, like a more rapid heart beat and sweating, but stress tends to not to include feelings of impending doom like anxiety, it is rather feelings of being pressured or frustrated, or ‘up against it’.
However, a stressed state can not be sustained day in and day out, it stops being helpful to you if prolonged, and becomes known as Chronic Stress.
When stress takes over, and you start to feel overwhelmed and constantly time pressured. Having unrealistic demands and goals to reach, in unreasonable time frames, set by yourself or others, and cease to find enjoyment in what you do.
50 things seems like a long list, but it will take you only a few minutes to find something that works for you
We all have challenging times with circumstances that we have created* or situations beyond our control.
*Our thoughts, feelings and actions, or reactions, whether intentional, or without proper thought have a cause and effect, and can sometimes create circumstances we feel we have no control over, or fear facing up to.
Either way, we can feel unhappy, with ourselves, with others, or the circumstance / situation. Feeling unhappy does not help our situation. We can also feel that our level of happiness is at the hands of, or the responsibility of others, or that some ‘thing’ will have to happen to ensure our happiness.
However, there is a lot we can do to change how we feel and get our happy on! This in turn can change the way we feel about ourselves, others and the circumstance and situation, and can lead to us dealing with it, or resolving things in a better, more positive way, which of course then increases our happiness levels.
It can be quite a concept to get your head around sometimes, but what happens when you do, is amazing, as any one situation or person, will not affect your whole day, or week, or whether you feel happy.
I have personally spent time getting my head around this, and it isn’t that I don’t ever feel unhappy, I just don’t ‘live there’! I live more in the moment, and spend far more time engaged in what is going on around me, and being present with others, knowing that I alone control whether I think or feel happy, resulting in my overall happiness levels going up 😊
The key is taking responsibility for your own happiness and knowing that it truly comes from within.
50 things to do, to get your happy on!
- Listen to uplifting happy music
- Sing at the top of your voice
- Dance – maybe look at joining a dance class to learn to dance, or for social reasons or both
- Do a silly dance! Great to do with young children, they love it
- Go for a walk outside – even 10 minutes can help
- Exercise – there is so much you can do: cycling, swimming, running, walking, football, cricket, bowls, go to the gym, aerobics, Pilates, yoga, Zumba, karate, climbing… even better is to buddy up with someone, or join a group.
- Get away from your desk – especially do move away from your desk for lunch.
- Have a power nap
- Write down how you feel and then rip it up – very satisfying and literally gets bad thoughts out of your head
- Shout and scream! Somewhere where you’re not going to frighten anyone! I sometimes go to a quiet beauty spot and sit in my car and yes shout!
- Eat or drink something tasty and nutritional – maybe try out a new recipe, and have fun finding the ingredients, an then cooking the dish
- Eat something that smells amazing like an orange, or use essential oils. Up-lifting smells have a very positive affect on us.
- Watch a comedy, or a funny clip
- Think abut something you are proud of achieving or overcoming
- Think about the people who love you, and who you love
- Be nostalgic – research has shown it helps your happiness levels
- Have a hug – touch is unbelievably therapeutic
- Be with your favourite people
- Stroking and caring for pets, has proven benefits for our happiness and well-being
- Do something childish, with or without a child in tow!
- Plan something lovely to do
- Read poetry
- Do something for someone else, or give a compliment, send a nice message or buying someone dear to you their favourite treat – seeing others feel happy helps boost our own happiness
- Smile – just the act of smiling reminds us to be happy
- or pull silly faces – sounds daft, but the dafter the better – it will make you laugh
- Tell some jokes
- Treat yourself – this does not necessarily mean a purchase, it could be watching your favourite tv show or film, or reading – uninterrupted
- Take ‘time out’ to actually do nothing, day dream, cat nap, just be and relish the silence
- Practice mindfulness – the benefits are huge – and a lot of what has been mentioned is a form of mindfulness – though you can sit quietly and become aware of your breathing, notice the chair you are on, things in the room, or if you are outside
- Meditation – is a deeper level of mindfulness, and can really work for you
- Practice Gratitude – this has an amazing affect, if practiced daily. Try having a note book you write down three things you are grateful for, or that make you smile, everyday either before going to sleep or as you wake up.
- Buy some flowers, for yourself or someone else
- Watch something ‘cute’ – why do you think animal posts and videos rank top!
- Ensue you are getting good quality sleep – have a good bedtime wind down routine
- Have a bubble bath
- Go for a bracing walk by the sea, or in the countryside
- Spend time with family and friends
- Look at photos from happy times
- Do something you have been meaning to do, like read a book, sign up for a course, do some drawing, plan your next trip
- Declutter – it could just be your desk, a draw, or wardrobe / room
- Give items you don’t use to charity
- Maybe sell some items and make yourself some money for a project, or something you want
- Ease off on the pressure you could be putting on yourself, or the need to be ‘perfect. Easing off, actually helps us be more productive, and this then increases our happiness levels
- Get into your pyjamas as soon as you get home and put fresh washed bedding on your bed
- Makes the best hot chocolate ever, with real chocolate and marshmallows!
- Have a break from social media
- Ring someone you haven’t spoken to in a while
- Forgive someone – forgive yourself. Practising forgiveness is powerful and is about You feeling better. It is not about condoning bad behaviour, but about understanding it possibly, or not, but letting go anyway. Maybe it’s you who need to make an apology?
- Being in-touch with how you feel and having a good cry can be just the thing you need to do, to release and let go, so do allow it. It is ok to not feel ok, so long as you don’t then ‘live there’
- Practice ‘switching’ your unhappy thoughts to better, more positive ones and ask yourself things like ‘will feeling unhappy help me?’ ‘what’s the worst that could happen – really?’
Time to talk, don’t be alone – you can make a change, look after your mental well being – just start with the first step #confidence I can help you help yourself
Confidence is an inside job – a great thing to say to yourself ‘I’m better than I think I am’