How to bounce back from life’s curve balls

How-to-bounce-back-from-life-curve-balls

Resilience is essential to our health, happiness and wellbeing. However, it can be eroded when we become overwhelmed by the unpredictable events that intrude into our lives. So how do we survive the events that are beyond our control?

The answer lies in our daily determination to be intentional about cultivating a positive, and therefore more resilient, state of mind. Here are six strategies that, when practised consistently, will help you to build resilience.

Limit your use of social media and news

Social media and other news outlets are often an unrelenting source of bad news, yet we find them addictive. We have a constant need to know what is happening next, and find ourselves going back to the next source for more information.

Our fascination and curiosity makes us a prisoner to the latest news, which can elevate our anxiety. Setting a time limit on how long to use social media and read the news will diminish the impact this has on our resilience.

Stretch each day

Anxiety and stress are stored in our body—tightening muscles, headaches, nausea, stomach-aches, diarrhoea, constipation and indigestion can all be side effects of this.

Whether you choose to do yoga, Pilates or your own set of stretches, the important thing is to keep stretching daily to prevent stress shutting down your body.

Pay attention to nature

Nature is a natural stress reducer, so take the time to absorb colour, pattern, movement and whatever catches your eye. If you live and work in a concrete jungle, look at the sky and observe cloud formations, or an isolated tree or plant. Take the time to breathe in its life-giving energy and recognise how it makes you feel.

Repeat a positive affirmation

By choosing a positive affirmation like “I am worthy” or “I will have a good day” and repeating this to yourself through the day, your mind will begin to believe it. You may not be convinced of the truth of the affirmation immediately, but after a while it will become second nature to you.

Smile

Have you noticed how you feel when someone smiles at you? We feel warmer, less fearful and anxious, and welcomed. On the other hand, a frown sends the message that we are intrusive, irritating or unwelcome. We feel lighter when we smile and also extend this happiness to others by inviting them to smile back. 

Make a grateful journal

At the end of each day write what you are grateful for in a journal, and your resilience will increase. Grateful people are happier and easier to be around. By expressing your gratitude, you focus on what is good and positive in your life. This will only take a couple of minutes each day, and it will reduce your stress and create a positive mindset.

Do you struggle to ‘bounce back’ when life gets tough? Would you like to develop strategies to build your resilience? Here’s what you need to do: contact Colleen on 0434 337 245 or Duncan on 0434 331 243 for a FREE 10-minute phone consultation on how we can best help you, or press book now to book in our online diary. 

Thanks to Warcry Magazine for publishing this article.

7 Great Apps for Mindfulness

Mindfulness

We know that technology can detract from our relationships and general wellbeing, but what if we turned this around and used it to benefit our health? There are plenty of apps out there that can help you relax, focus, and even go to sleep. Here’s a list of 7 of our favourites.

Stop, Breathe and Think

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A free app that will work on most devices, it recommends varying meditations for you depending on your age, feelings and current mood. Easy to navigate, and with the ability to monitor your progress, meditation cycles range from 3-20 minutes. Having been nominated for a Weebly, it is one of the best.

Calm

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Simply put, Calm will centre you and remind you to be present. Basic in use, you can select a calming image, the time frame of your selected meditation, and if you want it guided. Handy for a small moment of respite or a reminder that lunch break is over; it is available on most devices for free.

Mindfulness Training App

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Whether you have been practicing Mindfulness for years, or are giving it a go for the first time, the Mindfulness Training App will cater to you. Personalised to your own needs and reduce stress, it will teach you how to practice and cultivate Mindfulness. Available on iOS and Android, there is a small cost for this one.

Headspace Meditation

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One of the most well-known and respected apps, Headspace uses interesting and simple graphics that will teach you how to meditate. Implementing a buddy system so you can monitor your progress and work with friends, it includes various activities and meditation cycles that run from 2 minutes to an hour. Catered to fit your moment of need, you can register for their free 10-day cycle and then sign up for a small fee to access the rest of the content.

Smiling Mind

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Especially designed for young people, Smiling Mind is a free app created by therapists. Able to cater for ages from childhood to the mature adult, it is modern, and highly recommended by many professionals. Smiling Mind is free and available on most devices.

Buddhify

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Focusing on different areas of your wellbeing, Buddhify will help you to overcome stress, get to sleep, and live in the present moment. Be guided through each activity in your life with over 80 meditation cycles, and monitor your progress with the assistance of tips for improvement. Stylish in design and the same price as a cup of coffee, it is available on iOS and Android.

Meditation Timer Pro

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If you’re looking for a simple and easy to use app, Meditation Timer Pro is ideal. Helping you to focus with the use of intervals and reminders, it removes distractions and allows you to personify the app to fit your needs. There is a small cost involved for this one, and if you need a reminder to stop and breathe during your day, this is ideal. Meditation Timer Pro is available on iOS.

Do you feel stressed, anxious and/or depressed? Do you want to know more about Mindfulness? Then here’s what you need to do: contact Colleen on 0434 337 245 or Duncan on 0434331243 for a FREE 10-minute phone consultation on how she can best help you, or press book now to book on the online diary.

The Long Term Effects of Heroin Addiction

It is increasingly common for people of all walks of life to use heroin. It is no longer just a teenage fad, but a drug which enters workplaces, damages relationships and can do long term harm to a person’s health. You may be able to identify when a person is using heroin, but do you know the long term effects of the drug use?

This infographic by Addiction Blog shows us the science and the consequences of heroin use. Far from being a substance you can just ‘shake off,’ heroin enters your blood and affects many areas of the brain, including the cerebral cortex (your vision), brain stem and your spinal cord. Often people who continually consume drugs find themselves upping their dosage to receive the same high they did when they started. Their tolerance of heroin increases, and this is due to the opiates enacted when the heroin reaches our brain.

So how does the science of heroin use impact our body?

The amount of side effects that come with heroin use is staggering, and among them are nausea, pain modulation, sedation, delusions and hallucinations. While heroin use may initially feel good, the high covers a variety of dangerous symptoms that can severely change our lives.

Permanent side effects include kidney failure, a damaged brain stem and infection of the heart lining and valves, and we see that any use of heroin will dramatically alter your body. Reversible side effects include a running nose, watery eyes and blood poisoning. Not very glamorous, is it?

And if you think this a drug you can take once and stop, think again. Heroin is one of the most addictive drugs available, and each time you take it, it is increasingly more difficult to stop. We find heroin use continually takes over every aspect of a person’s life. Not just their health, but their mental and emotional state, their capacity to work and their relationships.

Do you know anyone who takes heroin? Are you concerned for their health and wellbeing? Check out the infographic here and educate yourself so you can help them.

Long-Term-Effects-of-Heroin-Addicton

Do you struggle with heroin use? Do you need support with a loved one who has a heroin addiction? Then here’s what you need to do: contact Colleen on 0434 337 245  for a FREE 10-minute phone consultation on how she can best help you, or press book now to book on the online diary.