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Expectations: The Tricky Twenties…

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Expectations: The Tricky Twenties…

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Turning twenty is such a defining life moment. You are no longer the teenager, and with that comes a level of relief – but also a moment of nervousness. Should being twenty-something FEEL any different? Should I have my life figured out?

The deeper you delve into your twenties, the more this question comes up – 25 (oh God closer to 30 than 19), 26 (everyone I know is getting engaged and I haven’t even finished Uni yet), 27 (why do hangovers hurt so much all of a sudden?), 28 (since when did exercising become such a chore?), 29 (okay, one more year for me to get my life in order before I hit the big 3-0).

Sound familiar?

Your twenties are an amazing age – they are known to be some of the most life-defining you will experience. Time to study your real passions, define a career path, travel the world, move out of home (unless you’re living in Sydney, in which case it’s move BACK home) and fall in love.

BUT your twenties can also become a trap for trickiness when we start thinking they are the time we are meant to have our lives all figured out. Comparisonitis is a biggie too (thanks social media!) – because being in your twenties sees friends and loved ones making HUGE life decisions – buying a house, working long hours in a career, getting engaged and married, starting a family. For some of us, these things are amazing and something to look forward to, while for others, this is enough to want to move overseas and never look back (another common twenties trend). Either way, your twenties are a time to really find what makes YOU happy – and not living for anyone else.

A common trend I see with my twenty-something clients is this notion of comparing our lives, not only our friends and families who are seemingly more ‘successful’, but to complete strangers online. People we don’t even know. This comparisonitis goes so far that many of us twenty-somethings are even comparing how we look to the filtered, edited images we see online.

This body image comparisonitis has become an alarming trend for women in their twenties (men too) and can have really serious effects. No longer are eating disorders a common trend among teenagers only – eating disorders are very real in young people in their twenties and up. What these mental challenges stem from are feelings of not being ‘good enough’ or worthy. Looking at yourself in the mirror and not liking what you see. This isn’t made any easier when we are engaging in a digital world where it is acceptable for us to ‘swipe right or left’ on a prospective partner, judging mainly by what we see.

So, how do we counteract these feelings of low self-esteem and comparisonitis in our twenties?

Here are some quick tips for you:

  • Do a social media audit. Review your Instagram feed for a day – any post that makes you feel BAD about yourself, rather than inspired and happy – unfollow. You have the power to control social media – it doesn’t have to control you. The minute you are feeling bad about something you are reading or seeing online, hit that unfollow button. On that, only follow pages that make you feel GOOD about yourself. It’s all about Self love, read more HERE
  • Start to engage in activities that we used to in our teens – things that make us truly happy! Did you used to like Art class in high school? Then find a local class and start up again! Was writing your thing? Start journaling again! We get so caught up in the notion of ‘growing up’ that we start to leave pieces of ourselves behind – your twenties is a time to re-engage with these things and embrace your inner child!
  • Spend time with people who make you happy and feeling good about yourself. Chances are you will start drifting from high school friends in your twenties – this is normal and okay. Cherish the friendships with people who light you up, make you laugh and inspire you. Don’t spend any time with people who make you feel any less

Too often we place unrealistic pressure on ourselves to have our lives sorted by the time we are in our twenties – when in fact, life is just beginning! Take it easy and you will come to see that these years are some of the greatest of your life.

To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Our day: The Grooms role

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Our day: The Grooms role

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Sometimes the importance of a groom’s role in wedding planning can be overlooked. It is easy to get caught up in catering to the bride’s desires: what is her dress going to look like? Who is in the bridal party?

Brides have often dreamed of their ‘special day’ from a young age, and while this is a wonderful time to make all of their dreams come true, it is just as important to ensure the groom is looked after during this special time as well.

Remember – they have invested their own time, financial contribution and heart into planning and delivering your special proposal – and that is not to be overlooked! It takes courage, commitment and a whole heap of love to deliver this special moment – which deserves celebration in itself.

Here are some top tips to ensure the groom is just as involved and looked after in the lead up to the special day:

Allocate tasks to the groom

It can be super easy for the bride-to-be to get carried away with wedding planning – it is their dream day after all! Before getting too far ahead, sit down with your hubby-to-be and ask him what he envisioned for your special day. What colours did he imagine the bridesmaids wearing? What kind of music does he want playing? It is easy to assume your significant other doesn’t really care about these sorts of things, but you may be surprised! By asking him what he envisions, you are allowing him to participate in all of the big decisions – which you can then allocate tasks to. For example, my fiancé is really passionate about photography, so he has been given the task of choosing our photographer.  Give him tasks to focus on that he will enjoy, so he doesn’t feel left out.

Ask his advice

No, you don’t have to show him a picture of your final choice of dress, but before you go looking it may be nice to ask what styles he envisioned you in. How does he like your hair? What flowers does he like? Remember that look of love you will see at the end of the aisle – you want him to be blown away by how you look, so hearing what he has in mind is always helpful.

Remember the day is for BOTH of you

Does he like cigars or have a penchant for whiskey? While these may not be YOUR thing, remember the day is for you both. If arranging a little special bar of goodies him and his mates will enjoy will make his day that extra bit special, so be it. Attention is most likely going to be on you for the whole day anyway, so it is important he feel just as special.

Organise some special surprises for him in the lead up to the day

Perhaps you want to thank him for just being an amazing fiancé, or show him how excited you are to be marrying him. Book him in for a massage or facial – something pampering that often gets overlooked for the groom. Face Plus Medispa offer a range of pampering services for the man in your life – check them out HERE 

 Allow him to celebrate with his mates

Accept the fact that if you are having a hens, he will most likely have a bucks. Feel free to speak with him and his friends around what you would deem appropriate, and then release control. This is one of the only nights in his life you really don’t have much of a say – so trust all will be okay (you are marrying him after all, so trust is paramount!). Be sure to have planned your own night out that falls on the same night as the bucks, so you aren’t spending time worrying about what is happening when you’re not there. (Chances are it is tamer than what you imagine!). If you both get a little carried away, you could both book in for a couples IV treatment following the festivities at the Face Plus Medispa, Drip & Chill area, read more HERE 

Take time away from ‘wedding planning’ to be just the two of you

Be sure not to get so caught up in the planning that you miss what makes your relationship special – date nights, nights in cuddling on the couch, and just moments not talking about the wedding are all so important.

What are ways you looked after your groom in the lead up to the big day?

To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Check 1,2,3: Final countdown

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Check 1,2,3: Final countdown

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In the lead up to your big day, it can be easy to fall into the trap of ticking boxes. Venue? Check. Catering. Check. Music. Done!

While it is wonderful to be organised, it can also be difficult falling into the trap of ‘must get everything done’, rather than enjoying the moment for what it really is – planning an amazing celebration of your love!

Rather than looking back on this time as stressful and overwhelming, wouldn’t you rather look back on it with fondness and joy?

On top of this, for some brides the idea of having all eyes on them is almost too much to bare – especially if you have body image or self-love challenges. Remember, contrary to popular belief, now is NOT the time to put yourself on any strict diets or exercise overhauls – which can just lead to additional stress, burnout and fatigue in the lead up to your big day. Rather, take it slow and steady. Make LIFESTYLE changes, rather than drastic decisions.

Read our bridal diet advice HERE

Here are some simple tips to enjoy the lead up to your big day, and also work on your self-love, so that when it does come around you are feeling happy, confident and relaxed:

Find exercise you actually enjoy

Don’t like boot camp? Great, don’t do it. Now is the time to try a bunch of different training ideas and find one that you love. You don’t need to train 7 days a week to get your ‘bride-body’ in shape, and exercise should NEVER feel like a chore. Exercise because you enjoy it, and for all of the amazing additional health benefits – stress relief, glowing skin, and a healthy physique.

Start a gratitude practice

There really is no time like now to start practicing gratitude for the things you have today. Each day, write down three things you are grateful for – they can be specific to wedding planning, or more general life gratitude’s. Even better is if you get your fiancé involved! Gratitude helps you live in the moment, and alleviates stress, as you become more aware of all of the amazing things you already have in your life.

HERE are some ways to best manage your support crew and partner 

Schedule self-love time

Take time out just for YOU every single week. This is time for you to do exactly what you WANT, not what you think you SHOULD do. If that means not touching a single thing to do with wedding planning, so be it. Put aside a half day every week to just be in your own company – book in for a massage or facial, get a manicure or just read a book in bed. Whatever makes you feel calm, content and relaxed.
Read our blog on self-love HERE

Reconnect with your partner

As the big day draws closer, it will be easy to have the wedding as front of mind. To avoid having ALL conversations with your fiancé revolving around the day, plan some surprise, special date nights, that have absolutely NOTHING to do with the wedding. Share with them all the things you love about them, and just enjoy being in each other’s company without the stresses of the big day.

Remember that this is just another chapter in your lifetime of love together – enjoy it for what it is, the planning and all!

To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Bondi Junction: 02 9386 4411
Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Your Support Crew: Boundaries

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Your Support Crew: Boundaries

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Becoming a bride-to-be isn’t only an exciting time for the engaged couple – chances are, your family and friends are going to be over the moon for you both as well. Above all other people in your life, your mother/s are going to be ecstatic – seeing their ‘babies’ grown up, committing to a life of love and a beautiful union – is what most parents dream of.

Communication is key when it comes to planning your big day with family members, especially your mums. Remember that most mums are just as excited as you are, and all of their actions are coming from a place of love.

To avoid any breakdowns between mum and daughter/daughter-in-law, here are a few tips to maintain a loving and beautiful relationship in the lead up to the big day….for the brides to be AND the mummas out there!

For the brides:

Communicate clearly

Take your mum out to lunch to celebrate your engagement, but also use it as an opportunity to communicate where you would like her help and where help isn’t necessary. For some of you, you will appreciate all the help you can get – and for others, you would prefer minimal involvement from your mum or mother in law to be.

Whatever the case, and remember it is your choice as it is YOUR day, be sure to outline this clearly to them as early as possible, to avoid any miscommunication.

Outline boundaries

Be very clear when it comes to boundaries – these don’t have to be seen as negative and are in fact really productive to ensure everyone is on the same page. For example, if you and your fiancé aren’t seeking any suggestions or guidance when it comes to the big day, say so. It can be as simple as:

“Thanks so much mum for your suggestions, we love how excited you are. We have that part covered, but what do you think about *insert different idea here*.”

This is a polite and loving way of setting a boundary without hurting any feelings or making any excuses.

Also remember to compromise – maybe they can help out with an engagement celebration, or the kitchen tea, rather than the wedding itself. Involve your mum in some way, big or small, as it is the one time in her life she gets to see you get married.

 Accept help graciously

If you do need the help, and it is being offered to you, don’t feel guilty for accepting it. Your mum is there for a reason – if she is offering her assistance, it is because she truly wants to help you. How special is that? Make sure you let her know how much it means to you, and how grateful you are for her involvement.

Gift her something on the big day

 It is tradition to offer your mum, and your mother-in-law, a small gift on the day of the wedding – thanking them both for all of the work and love they have given you and your fiancé in the lead up to your special day. Think outside the box – this doesn’t have to be an expensive gift – a photo album of special memories, or a beautiful hand written letter is sentimental and will mean the world to them.

For the mums:

Offer support

Chances are your daughter is going to be bombarded with a million ideas, stresses and people offering assistance all at once. Choose a time to take her out for a coffee, sit down, and see where her head is at with planning. Offer your support in whatever way she needs – but try not to bombard her with your own thoughts and ideas. If she wants to know these things, remember she WILL ask you. All she needs to know is that you are there for her.

If the stress management isn’t quite going to plan try out some of our tips and tricks READ HERE

Respect boundaries

Remember that this is HER special day, and as much as you want to help, and have plenty of ideas and things to suggest for her, respect any boundaries she puts in place. These are not to hurt you, and should not be taken personally – they are about making things as stress free and easy for her special day.

Be there to talk it out

Chances are there may be a few stressful moments in the lead up to the big day – be sure to offer her support by way of a space for her to come and talk it out with you. She may not even want advice and just need someone to talk to. This is when mum comes to the rescue! Check in with her every week or so to see how she is going, make sure she is looking after herself and offer any help she may need (and remember if she says no, then she means it. Don’t take it personally.)

What is your number one tip for brides to be managing their mum-zillas? How did your mum help you in the lead up to your special day?


To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Bondi Junction: 02 9386 4411
Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Congratulations: What now? Planning

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Congratulations: What now? Planning

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Congratulations are in order! You’re engaged to the man or woman of your dreams and it practically feels like you are floating. Bet you didn’t realise how often you would be looking down at your ring finger, making sure it’s still there and you weren’t just dreaming! And chances are you have nailed your proposal ‘story’ down pat – people are asking you about it so much that you can practically act out the entire scene at the drop of a hat!

Enjoying this time, as a newly engaged couple, is an absolute must. It is the most exciting time in your relationship and, chances are, you will have multiple questions running through your head – mainly: What the hell do I do now?

While, yes, there is a lot to think about, and yes, budgeting and finances may be front of mind, here are a few simple tips to make sure you really enjoy that ‘newly engaged’ feeling for what it really is – a time to share your love with your nearest and dearest, and commit to your soul mate for life.

Don’t rush into planning

It can be easy to feel overwhelmed with a to do list of things – setting a date, venue and guest list will all come to mind, especially as you are bombarded with questions from family and friends. Remember they are just as excited for you and all questions are generally well-meaning. However, in rushing to plan the big day, you risk losing the moment of enjoying being fiancés.

As a newly engaged woman myself, we enjoyed 5 months of being engaged before even looking at venues or setting a date. I’ve been engaged 6 months and am yet to try a single wedding dress on! That doesn’t mean I’m not excited to – I can’t wait! It’s just that I want to allow myself plenty of space to get everything done in a realistic amount of time, without feeling rushed or overwhelmed.  Yes, we got creative on Pinterest and started chatting about our ideas the minute the ring was on my finger, but actual planning was put on hold for us to enjoy this new stage of our relationship. There is no need to rush. Enjoy the moment.

Start a Pinterest board (or ten!)

If, like me, you had a secret wedding Pinterest board BEFORE you were engaged (that’s totally normal right?) now you can pop it on public! Or, if you aren’t already on it, get on it stat! Enjoy scrolling through boards of ideas and create as many as you like: venue ideas, catering ideas, dress ideas, floral ideas – the list is endless! Get your partner on there too so you can start to notice any similarities or differences in your thoughts about the day. Remember it is a day for BOTH of you, and this may mean compromising in some areas. Being open about your ideas from the start will help avoid any disappointment or stress later on. Communicate and make it fun!

Create a budget

People tend to cringe when they hear the word ‘budget’ but it is such an important part of wedding planning – especially avoiding any unnecessary stress or tension down the track. If the word budget doesn’t sit well with you, do what we did: call it something else, like ‘Our Dream Wedding Fund’. Spend a night with a glass of wine and some chocolate chatting honestly and openly about money: what you can contribute as a couple, if your parents will be contributing in some way, and where you are prepared to compromise on costs. For example, we are having a DIY wedding with the ceremony and reception at the same venue as it saves us significantly in venue costs. Being DIY means you can make it your own personality for a fraction of the cost of a hired venue. Get creative with money and be as honest as you can from the outset, to save any stresses down the track.

Remember that planning your wedding doesn’t have to be stressful – it is up to you to make it fun and enjoyable.
Read some of our great stress management techniques HERE

Your wedding is a celebration of the love you both have for one another – and with that as front of mind, the rest of it will flow easily and effortlessly. Give yourself plenty of time and do not rush – just enjoy this special moment as a couple, as you will never get it back.

If you’re feeling the stress and seeing it on your skin it might be time to try the Anti-Stress Facial, read more about this treatment HERE

We have created special bridal packages just for you! Check them out in our package section HERE.
Packages are available across all clinics.

To make an appointment with our Wellness Expert:

Bondi Beach: 02 8897 0077
Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Nighty night: Your nightly routine and sleep

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Nighty night: Your nightly routine and sleep

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As the weather cools down and we say goodbye to long summer nights, the cooler evening change is the perfect time to get your sleep in check.

Sleep is by far one of the most underrated health tools. When we think of ‘health’ we immediate think of what we eat and how we exercise – sleep rarely makes the list. As a society we are more burned out and fatigued than ever before, leading highly stressful lives, and sacrificing much needed rest time to keep up with our fast-paced lifestyle that has become the norm. Our poor bodies are running on empty and craving sleep – but rather than fix the issue, we manage it with coffee, energy drinks and sugar!

Sleep fun fact

  • You should ideally have between 7 and 9 hours of uninterrupted sleep each night
  • If you are waking through the night, you are not getting the deep restorative sleep your body needs to recoup
  • It should take you no more than 15 minutes fall asleep each night
  • The hours of sleep you get before midnight are worth significantly more to your health than the hours you get after midnight

Chances are you didn’t know the above or if you did, you may not be adhering to these ‘sleep rules’. The easiest way to get yourself a deep and restorative sleep is to develop a nightly ritual – that is, a practice you do every single night, reminding your body it is time to wind down and sleep.

Here are some easy tips to incorporate into your nightly routine to prompt a deep and restorative sleep:

Dim lighting

 Melatonin, the sleep hormone, raises in dim lighting as this tells our body that the sun is setting and it is time to sleep. Dim lighting like candles and warm lamps an hour before bedtime are ideal to induce melatonin levels and prompt a deep and restful sleep.

No back lit devices

Say goodbye to scrolling in bed. Backlit devices like laptops, phones and TV interrupt melatonin levels and confuse the body – as the light indicates ‘day time’ – which is the opposite of sleep time. Switch your phone to flight mode, turn off the WiFi and all technology an hour before bed. Start to read or journal instead!

Deep breathing

To encourage the relaxation response in your body, lie in bed half an hour before sleep time and breathe deeply – into your stomach, hold for 4, and exhale for as long as possible. Repeat. If you prefer a guided meditation, Insight Timer has wonderful sleep time options.

Essential Oils

Essential oils like Lavender and Frankincense not only promote a relaxation response in the body, but are wonderful oils for sleep. Pop a few drops on your pillow before bed, or even better, use a diffuser and incorporate a few blends into your nightly routine!

Read how you can establish a better morning routine HERE

You can only try one of our tea specifically designed for a better night’s sleep, read more HERE

What helps you sleep at night?

To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Wellness: How to establish the ultimate morning routine

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Wellness: How to establish the ultimate morning routine

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If you were to review the daily habits of most successful people, chances are they have a morning routine down pat. Obama, Steve Jobs, Winston Churchill, Anna Wintour, Benjamin Franklin and Oprah are just a small handful of influential people committed to a morning routine.

Morning routines are the perfect way to set yourself up for a good day. The way you start your day tends to mirror the type of day you have – so when you manage your morning with a few regular positive habits, that leave you feeling energised, and ready to take on the day, the benefits are paramount: including increased productivity, happiness and feeling energised.

Here are some simple tips to develop the ultimate morning routine for you:

Set a realistic wake up time and get up as soon as you wake up

Set your alarm at a realistic time each morning, in order to have plenty of time for your routine. If that means 15 minutes earlier, so be it. Ditch the snooze button – set your alarm on a nice, relaxing tone rather than anything loud or aggressive. Slowly wake up to the beautiful sound, and as soon as you are awake, hop out of bed. Tossing and turning and snoozing just makes you more tired. Once you are awake, get up and out (and turn on all the lights to reduce your melatonin levels – the sleep hormone).

Move your body

Think about an easy way to incorporate movement into your morning. For some of you, training in the morning is easy and that is wonderful. For those of you who don’t like training in the morning, consider a walk around the block or, even easier, light stretches or yoga poses on your bedroom floor. Get your blood pumping and your body energised!

Read some of our tips on diet and exercise HERE

Hydrate

Your body has gone for at least 7 hours without water – time to drink up! Add a squeeze of lemon and apple cider vinegar to help alkalise and detox the body.
Read about the importance of water HERE and HERE 

Gratitude

Consider a gratitude practice, where you write 3 things you are grateful for that day. If you are a person who wakes up with a million thoughts swimming through your head, keep a journal by your bed. As soon as you wake up, jot them all down. Get them out of your head and onto the page, and notice how much space this clears in your thinking for the day ahead.

Get grounded

Think about one thing you can do each morning to relax yourself and help you enter your day with a clear head. For some of you this may be meditating and deep breathing. For others, maybe it is listening to a podcast while waling outside. Or maybe it is having a coffee at your favourite coffee place before work. Whatever it is, make it a habit, and allow yourself to slow down fully before starting your day.

For example, this is my current morning routine:

  • Wake up
  • Complete a 10 minute meditation in bed
  • Journal for 10 minutes
  • Write down my 3 gratitudes for the day
  • Have a big drink of water with lemon, honey and ACV
  • Make my smoothie and dance around the kitchen while I do it
  • Drink it outside with my feet on the grass

The above takes me 30 minutes max and leaves me feeling content, relaxed and ready for the day ahead.

Read a few other grounding techniques HERE
What is your morning routine?


To make an appointment with our Wellness Expert:

Bondi Beach: 02 8897 0077

Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Control: Simple tips to manage your anxiety

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Control: Simple tips to manage your anxiety

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According to Beyond Blue, in any year more than 2 million Australians experience anxiety at some point. It is the most common type of mental illness in Australia, however seems to be less talked about than depression – perhaps because it is not as easy to understand.

While some people consider anxiety to be the feeling of stress or worry, as a mental illness, it is in fact far more than this. Anxiety is a sense of foreboding, often feeling like you are going to die, or that something terrible is going to happen, regardless of your life circumstances. For a person with anxiety, everything could be perfect in their life, and yet that sense of anguish and worry still exists.

As someone who has personally experienced both Generalised Anxiety Disorder and Panic Disorder, I have come to learn how to manage my anxiety every day. While some days are easier than others, I have found the following simple tips have helped me significantly (as well as my clients who also experience anxiety). 

 

Deep breathing

When you are in an anxious state, your breathing automatically shallows, as your body shifts into the fight or flight response. To counteract this, deep breathing is SO important, as it instantly relaxes your nervous system and sends messages to your brain that you are safe.

Daily meditation is wonderful for this, however if you are just starting out, focus on mindful breathing. Breathe in your nose, right into the pit of your belly, hold for 4 counts and then breathe out for as long as possible. The longer your exhale, the more relaxed your body will become over time.

 

Journaling

For a lot of people with anxiety, the feeling of thoughts racing, and so much activity going on in their head, can be too much to bare. A regular journaling practice will help get thoughts out of your head and onto the page. Each morning, as soon as you wake, write a ‘brain dump’ of every thought in your head. Notice how ever time your head becomes clearer and clearer by doing this.

 

Talk it out

Psychologists, therapists and coaches are trained in assisting people experiencing mental illness. Talking it out with an external third party can be the biggest stress relief you will find. My psychologist helped me immensely through a particularly anxious period, and I am grateful to be able to help my clients now, alongside their own psychologists, as their wellbeing coach.

 

Feel whatever comes up

Try not to label your emotions as ‘good’ or ‘bad’. Acknowledge if you are feeling stressed or tired. Learn to read how your body feels, and then allow yourself to create the space to feel them. If you feel exhausted, create space in your day to rest without guilt. If you feel sad, allow yourself to cry. It is okay not to feel okay every single day.

 

Exercise

Exercise is a wonderful means of releasing built up stress, energy and you also get the added benefit of endorphins. If your anxiety is affecting your sleep, try exercising in the morning rather than before bed. Find an activity that you genuinely enjoy doing and look forward to rather than one that feels like a chore.

 

Steer clear of sugar, caffeine and processed foods

This is a tough one. If you are prone to anxiety and panic attacks, try to minimise as much caffeine and sugar as possible – yes, that means no coffee. I even have some of my clients minimise the green tea they drink. Caffeine peaks adrenaline which encourages the fight or flight response, which fuels anxiety. Opt for herbal teas and natural sugars (like in berries) instead.

On the topic of food, be conscious to eat every couple of hours. Anxiety can peak when blood sugar levels drop, so ensure you are getting an adequate amount of protein with every meal and even your snacks. Click here for some healthy snack alternatives  

 

Natural supplements

My naturopath has helped immensely with managing my anxiety levels and nervous system. Medications are also available through your GP, however if this is not for you, and you would prefer a more natural route, speak to your naturopath about holistic options.

 

Manage your sleep

Anxious people need more sleep than most – all of this running on adrenaline over time can lead to serious burn out and fatigue (trust me, I have been there, and it isn’t fun). Start a nightly ritual allowing you to really switch off and wind down an hour before bed. Use lavender essential oil to relax and aim for 8-9 hours of uninterrupted sleep a night or our favorite sleepy tea, read more here

How do you manage your anxiety? If you are feeling anxious, remember there is always help available. Contact Lifeline on 13 11 14, or schedule an appointment with our wellness coach.

To make an appointment with our wellness expert:
Bondi Beach: 02 8897 0077

Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Wellness

In the moment: Simple ways to introduce mindfulness into your day

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In the moment: Simple ways to introduce mindfulness into your day

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The act of mindfulness is summed up by being in the ‘present moment’. That is, not worrying about the past or day dreaming about the future; focusing on the task at hand and just ‘being’.

Easier said than done.

In a world of instant gratification and constant stimulation – be it social media, our phones, television, advertising, and the list goes on – we are constantly being bombarded with signals and noise and chatter, that switching off and just ‘being’ is a LOT harder than it sounds. That being said, mindfulness does wonders for your mental state, especially if you are susceptible to anxiety which is often stimulated by a fear of ‘what if…’. When you are truly present and mindful, what if doesn’t exist.
Check out some of our stress management techniques here

 

Here are some easy ways to start incorporating mindfulness into your day:

 

Brushing your teeth

This is an easy one. Start by picking up your toothbrush and noticing how it feels. Take in the colour and the state of the bristles. As you squeeze out the toothpaste, watch the shape it forms. Smell it if you like. Lather up the water and really notice how brushing your teeth actually FEELS. What does it taste like? How hard/soft are you brushing? If your mind wanders, try and direct your attention back to the simple act of brushing your teeth.

 

Eating

Mindfulness while eating is a wonderful way to manage binge eating and control how much you eat – you are far more likely to stop eating once you are satisfied as you will notice that ‘full’ feeling much earlier. Take time to chew your food, paying attention to the flavours, and even smelling your food before you take a mouthful. Sit between mouthfuls – even place your fork down if you have to. This controlled way of eating aids digestion and leaves you feeling far more satisfied.

 

On your commute

Try to take in the sights and sounds around you on your morning commute. Switch off the phone and just ‘be’. People watch, but try not to get too caught up in your head around the ‘stories’ we make up about other people. Just watch, observe, notice smells, sights and sounds – and tune into simply being in the present moment.

 

Walking

Incorporating an evening walk into your daily routine is a wonderful way to add mindfulness to your day, as well as additional body movement. It needn’t be longer than 10 minutes. Leave the headphones and phone at home, and just walk wherever you feel pulled to that day. Look around you, take in the sights and sounds and focus on deep belly breathing for added relaxation.

 

 

State of flow activities

 State of flow activities are those hobbies you participate in that require a level of focus, where there is no concept of time, and you genuinely enjoy the activity at hand. Things like surfing, golf, meditation, yoga, cooking and reading are all wonderful state of flow activities that also incorporate an element of mindfulness.
Read about the incredible benefits of yoga here

 

How do you work mindfulness into your day?
To make an appointment with our wellness expert:
Bondi Beach: 02 8897 0077

Email: [email protected][/vc_column_text][/vc_column][/vc_row]

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Wellness

Wellness: What even is wellness?

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Wellness: What even is wellness?

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The word ‘wellness’ is having a real moment in health and wellbeing circles – chance are you have heard the word dropped into casual conversations in your gym or when buying your acai bowl.

But what actually is wellness?

The definition of wellness is a healthy balance of the mind, body and spirit.

So with that in mind, wellness is actually far more than the food you eat and how often you exercise. While these two components of health and wellbeing are important in the grand scheme of wellness, they are NOT the only things to think about – which is where a lot of health circles and “fitspo” pages tend to fall short.

I describe wellness to my clients as when your physical and mental health align.

It is all well and good if you are training every day and drinking your green smoothies – but if you are only getting 3 hours of sleep a night, spend the day in shallow breathing because you are so stressed, if you hate your job and don’t feel you have a purpose, and all of your relationships are challenging – then all the kale salads and ab selfies in the world aren’t going to make you feel 100% aligned in your health and wellbeing.

To feel truly well on all levels, here are some lifestyle areas for you to review:

  • Sleep: are you getting between 7-9 hours and waking up feeling energised and excited for the day?
  • Career: Do you feel like you are contributing to something greater than yourself? Most importantly, do you love your job?
  • Relationships: Are your relationships easy, balanced and inspiring, or draining and demanding?
  • Nutrition: Do you eat because you love to nourish your body, or out of fear of putting on weight?
  • Exercise: Do you train because you love the way it makes you feel, or because if you don’t you will feel guilty?
  • Mental Health: Is there someone you speak to about your challenges, stressors, moods, etc.?

Sit down and have a real think about the state of your wellbeing in ALL areas – too often we are focused on food and exercise with little review into the other lifestyle areas that make up a HUGE component of our lives. Remember your mental health is just as important as your physical health, if not more so.

If you would like to speak to our wellness expert about preparing a lifestyle plan that will align wellness in ALL areas of your life, contact details below to reserve your appointment today.

 

To make an appointment with our wellness expert:
Bondi Beach: 02 8897 0077

Email: [email protected][/vc_column_text][/vc_column][/vc_row]