The Aesthetic Experience Begins at Home
Last September, I started paying closer attention to aesthetic experiences, and by the time I was working on my dissertation in December, it had become a daily focus. Not just in obvious ways—like admiring a painting in a museum or listening to music—but in small, everyday moments. The way sunlight hits the kitchen counter, the comfort of the ground supporting my feet, the texture of the ridges on my fingertips. These details stood out to me, and I began to wonder: What if every moment could be an aesthetic experience? Instead of just practicing mindfulness, what if I could actively shape my surroundings to create more beauty, connection, and meaning in daily life? This idea has started guiding me. I now look for ways to enhance my environment, making my home not just a place to live but a place to experience. A recent study (published just yesterday) reinforced this idea even more. What Happens When We Share Aesthetic Experiences? The study at the Manchester Art Gallery examined how people experience art differently depending on whether they view it alone, in silent synchronisation with others, or through discussion. Participants looked at two paintings while listening to slow-looking prompts. The findings were clear: those who discussed the paintings with others had the richest aesthetic experiences and the biggest boost in well-being. Those who viewed art alone had strong emotional connections but lacked the same social benefits. Meanwhile, those in the synchronised silent viewing group reported the least engagement overall. What does this mean for everyday life? It confirms something we intuitively know: aesthetic experiences are deeper when they are shared and actively explored. Simply looking at something beautiful isn’t enough—we need to reflect, discuss, and engage with it to appreciate its impact fully. The First Aesthetic Experience: Home For me, this study reinforced a key idea: our environments shape our experiences. If discussion enhances art appreciation, then the way we design our spaces should encourage engagement and reflection. A home should be more than just functional, it is important to inspire a sense of wonder. I started asking myself: How can I make my home a space that enhances everyday beauty and encourages deeper engagement? Some simple shifts can make a big difference: Intentional Lighting: Adjusting light throughout the day to create mood and atmosphere. Textures and Materials: Surrounding yourself with objects that feel good to touch—linen bedding, smooth wooden tables, soft woven rugs. Curated Soundscapes: Being mindful of background sounds, whether it’s city noise, rustling leaves, or music that enhances the moment. Spaces for Connection: Creating areas that invite conversation, like a cozy reading book or a table meant for slow, meaningful meals. Bringing Nature Indoors: Incorporating natural elements like plants, wooden textures, or images of nature, which research has shown can promote relaxation and reduce stress. The Science Behind Nature and Aesthetics A systematic review on the physiological benefits of viewing nature found that even indirect exposure—such as indoor plants, wooden materials, or nature imagery—can significantly reduce stress and enhance relaxation. The study analysed various indoor experiments and concluded that visual contact with natural elements positively influences our nervous system and promotes well-being. This aligns with the idea that our aesthetic environment is not just about what we see, it directly affects how we feel. Bringing nature into our homes, whether through actual greenery or design choices that evoke natural elements, can make our surroundings more calming and immersive. This suggests that optimising our aesthetic environment isn’t just about decoration—it’s about creating a space that actively supports mental and emotional well-being. Making Everyday Beauty More Meaningful These studies reminded us that aesthetic experiences aren’t just about personal enjoyment—they also shape how we connect with others. When we share a meal with a friend, light a candle before writing, or place a favorite artwork where we will see it every day, we are not just decorating, we are creating experiences. Instead of seeing mindfulness as passive awareness, we now see ourselves as active participants in shaping beauty around us. The more we optimise our space for feeling well, the more we engage with life in a meaningful way. So, what if we approached our homes like a thoughtfully curated space? Not in a way that feels rigid or untouchable, but as an environment designed to inspire, spark conversation, and invite connection. What if we intentionally curated our daily moments to be immersive and enriching? It’s a small shift, but it changes everything.
The Neuroscience of Mindfulness: Focused Attention Meditation vs. Open Monitoring Meditation
Focused Attention vs. Open Monitoring: How Mindfulness Shapes the Brain Mindfulness meditation has gained widespread recognition for its profound impact on mental well-being and emotional regulation. Among its many forms, Focused Attention Meditation (FAM) and Open Monitoring Meditation (OMM) stand out as two distinct approaches, each engaging the brain in unique ways. But what sets them apart, and what happens in the brain when we practice them? Focused Attention Meditation (FAM): Training the Mind’s Spotlight FAM involves directing attention to a specific object, such as the sensation of breath. This targeted approach trains the brain to disengage from distractions and strengthens intentional focus. Neuroscientific research shows that FAM enhances connectivity within attention-related brain regions, such as the dorsolateral prefrontal cortex (dlPFC) and the visual cortex. These areas are responsible for maintaining concentration and regulating attention, making FAM an effective tool for improving focus and productivity. Open Monitoring Meditation (OMM): Observing Without Judgment OMM, on the other hand, adopts a broader perspective. Instead of concentrating on a single point of focus, practitioners cultivate non-reactive awareness of their thoughts, emotions, and sensations as they arise. This practice fosters detachment from self-referential thoughts and reduces reactivity to emotional triggers. Research indicates that OMM decreases activity in the brain’s Default Mode Network (DMN)—particularly in memory-related regions such as the retrosplenial cortex (RSC) and the hippocampus. Lower DMN activity contributes to a reduced sense of self-centered rumination and enhances presence in the moment. The Shared Impact: Lasting Benefits Both FAM and OMM extend their effects beyond meditation sessions. Studies suggest that reduced DMN activity persists even after meditation, leading to less mind-wandering and improved emotional regulation throughout daily life. Whether one aims to refine focus or develop emotional resilience, these mindfulness techniques offer distinct pathways to enhanced mental clarity and well-being. Why It Matters Understanding the neural mechanisms behind FAM and OMM highlights the transformative potential of mindfulness. Whether you’re looking to sharpen your focus or cultivate inner peace, these practices serve as powerful tools for reshaping the brain and fostering a more centered, balanced life. Further Reading: Fujino, M., Ueda, Y., Mizuhara, H., & Saiki, J. (2018). Open monitoring meditation reduces the involvement of brain regions related to memory function. Scientific Reports, 8(1), 9968. https://doi.org/10.1038/s41598-018-28274-4
The Non-Negotiables: Why Probiotics, Prebiotics, Omega-3 and Magnesium are Essential in My Routine
In today’s health-conscious world, there’s no shortage of advice about supplements and wellness products. With so many options, it can take time to decide what truly belongs in your daily routine. But after years of experimenting and listening to my body, I’ve narrowed it down to a few essential supplements that have become my non-negotiables: probiotics, prebiotics, omega-3s, and magnesium. 1. Probiotics & Prebiotics: The Gut-Mind Connection Let’s start with probiotics and prebiotics, a duo that is vital to my overall health, particularly for my gut and mental well-being. If there’s one thing I’ve learned, gut health isn’t just about digestion. The gut is often referred to as the “second brain” because of its strong connection to our mental health. An imbalance in the gut can lead to issues like brain fog, anxiety, and low mood. Probiotics, the beneficial bacteria that help maintain gut balance, are a must for me. But what’s often overlooked is that these probiotics need nourishment, which is where prebiotics come in. Prebiotics are the food for probiotics, helping them thrive and work more effectively. Together, they support a healthy gut environment, positively impacting energy levels, mood, and overall resilience. Finding the right product to effectively deliver both probiotics and prebiotics is key, and that’s where Symprove has quietly stood out. Unlike traditional supplements, it uses a unique liquid formula to deliver live bacteria directly to the gut, ensuring they can get to work immediately. Since making Symprove a regular part of my routine, the difference in my digestion, mental clarity, and overall calmness has been noticeable. If you’re considering taking a similar step towards gut health, a little nudge might help – using the code FLAIRLIFE50 could be a useful start. It’s worth exploring if you’re thinking about incorporating Symprove into your daily routine. 2. Omega-3s: Brain and Heart Health From Food Sources Omega-3 fatty acids are another cornerstone of my wellness routine, but I mostly get them from food sources these days. Omega-3s are well-known for their benefits for brain and heart health. They help reduce inflammation, support cognitive function, and even improve mood. I make sure to include plenty of omega-rich foods like salmon, walnuts, and flaxseeds. While I’ve experimented with supplements in the past, I’ve found that getting omega-3s from whole foods feels more nourishing and sustainable. Plus, it aligns with my goal of simplifying my supplement routine while still reaping all the benefits. However, when I do choose to supplement, I’ve been selective. I’ve found that Bare offers an option that perfectly fits my values. Their omega-3 supplements are not only clean and responsibly sourced but also come from a company committed to sustainability. This aligns with my dedication to making mindful, eco-conscious choices regarding my health. 3. Magnesium: The Relaxation Mineral Last but certainly not least is magnesium. Magnesium is often called the “relaxation mineral,” and for good reason. It’s essential for muscle relaxation, sleep quality, and even managing stress. Personally, I take both magnesium citrate and malate, as they each offer unique benefits. Magnesium citrate is excellent for promoting relaxation and aiding in digestion, while magnesium malate is particularly helpful for supporting muscle function and energy production. Whether I’ve had a stressful day or need help winding down in the evening, magnesium is my go-to for calming both my mind and body. The difference it makes in my sleep quality alone is worth it! Why These Supplements Matter to Me These supplements have become essential to my routine because of their positive impact on my overall well-being. Gut health, for example, influences how I feel mentally and physically each day. By supporting my gut with high-quality probiotics and prebiotics like Symprove, I’ve noticed improvements in my energy, mental clarity, and mood. Omega-3s, whether from food or supplements, help keep my brain sharp and my heart in good condition, while magnesium supports relaxation and helps me feel balanced, no matter what the day brings. For those wanting to simplify their supplement routine and focus on what truly matters, these four essentials—probiotics, prebiotics, omega-3s, and magnesium—offer a solid foundation. When it comes to probiotics and prebiotics, Symprove has become a reliable choice for supporting gut health and mental well-being. Final Thoughts: Supplements as a Support to a Healthy Diet Incorporating supplements into your routine can sometimes feel overwhelming, but it’s important to remember that they are just that – supplements. A healthy, balanced diet should always be the foundation of your well-being. By focusing on the essentials that truly make a difference, you can complement your diet in a sustainable and effective way. For me, probiotics, prebiotics, omega-3s, and magnesium have become my go-to supplements because they support my overall health and help me feel my best. They aren’t a replacement for good nutrition, but they do provide that extra boost when needed. Whether it’s supporting gut health, brain function, or relaxation, these supplements play a key role in enhancing the benefits of a strong diet. If you’re looking to streamline your own supplement routine, consider these essentials as part of a balanced approach to wellness. When your diet and supplements work together, you can feel the difference in both your mind and body. 🌿 WELLNESS TOOL OF THE WEEK Symprove is a unique liquid probiotic supplement that delivers live bacteria directly to the gut, helping support a balanced microbiome and overall well-being. By combining probiotics and prebiotics, Symprove plays a key role in gut health, which in turn can positively influence energy levels, mood, and mental clarity. If you’re looking to take a proactive step in supporting your digestive health, Symprove could be a great addition to your routine. Plus, using the code FLAIRLIFE50 gives you a little extra incentive to get started. Affiliate Notice: Flair Life may contain affiliate links, which means a small commission may be received if purchases are made through those links. Only products and services that are genuinely believed in are recommended. However, no guarantees can be made regarding
The Power of a “To-Stop” List: Rethinking How We Manage Our Minds
When it comes to productivity and personal growth, many of us are familiar with the classic “to-do” list. We often use it to plan tasks and achieve goals. However, this constant focus on adding more to our plates can lead to overwhelm. What if the key to real change isn’t just about what we do but what we choose to stop doing? Enter the “to-stop” list—a powerful tool rooted in both mindfulness and neuroscience that can help you find more ease, fulfilment and presence in your life. What is a “To-Stop” List? A “to-stop” list turns the traditional approach upside down. Instead of focusing on what needs to be done, this list helps identify behaviours, thoughts and patterns that no longer serve you. These could include negative self-talk, unhealthy habits, or unproductive thinking. By letting go of what holds you back, you create space for healthier patterns to emerge. From a neuroscience perspective, this is crucial. Our brains are wired to follow habitual patterns, whether positive or negative, which are reinforced by neural pathways. When you recognise and stop detrimental behaviours, you begin to weaken those old pathways and open the door to forming new, healthier ones. Understanding the Meaning Behind Your Sensations Central to this process is the question: What meaning am I making about the sensations I’m experiencing? Every sensation—whether it’s a tightness in your chest or a flutter in your stomach—is processed by the brain. However, it’s not just the sensation itself that affects us; it’s the story we tell ourselves about it. This is where interoception comes into play. Interoception is your brain’s ability to perceive internal bodily sensations, and it plays a crucial role in emotional regulation. When you experience a sensation, your brain quickly interprets it based on past experiences and current emotions. But here’s the important part: not every uncomfortable sensation is a sign of danger. Sometimes, it’s just unfamiliar. The challenge lies in developing more granularity around these emotions. Instead of quickly labelling discomfort as a threat, we need to ask ourselves: Is this simply unfamiliar or genuinely threatening? This question is worth exploring because our brains often blur the lines between discomfort and danger, especially when not used to stepping outside our comfort zones. Uncomfortable vs. Threatening: Why It’s Important to Know the Difference The brain is highly sensitive to perceived threats, and this can trigger the “fight-or-flight” response even in situations that aren’t truly dangerous. When something feels uncomfortable, our brain might label it as a threat simply because it’s unfamiliar. However, discomfort isn’t always a sign of danger—it’s often an opportunity for growth. By creating a “to-stop” list, you can begin to recognise these moments of discomfort and challenge your automatic responses. Instead of reacting as if you’re under threat, try staying present, observing the sensations and exploring whether they’re genuinely harmful or just unfamiliar. This process helps you build new neural pathways associated with resilience rather than avoidance. How to Create Your Own “To-Stop” List Ready to give it a try? Here’s a guide to help you start creating your own “to-stop” list: Identify Unhelpful Patterns: Reflect on the thoughts, behaviours, or reactions that no longer serve you. Write them down. Examine the Sensations and Meanings: What physical sensations arise when you engage in these patterns? What meaning are you assigning to them? Are you labelling discomfort as a threat? Develop Emotional Nuance: Recognise the difference between something uncomfortable but worth exploring and something that’s truly a threat. This is also called emotional granularity, finding nuances in the emotions you are experiencing. This will help you avoid automatically saying “no” to unfamiliar experiences that could lead to growth. Consciously Choose What to Stop: Decide which patterns you want to stop engaging in. This could mean letting go of negative self-talk, unhealthy habits, or unproductive behaviours. Practice Mindfulness: Stay present with uncomfortable sensations. Remind yourself that discomfort isn’t always a sign of danger—it often signals an opportunity for growth. Reinforce New Patterns: As you let go of old behaviours, actively reinforce new, healthier ones. Celebrate your progress and remember that rewiring your brain takes time and consistency. Embrace the Power of Stopping We all have to-do lists, and they can be helpful in achieving goals. But to truly enhance your life, consider what you can stop doing. What can you let go of to create more space for presence, fulfilment and growth? The “to-stop” list isn’t just about managing tasks—it’s about rewiring your brain for emotional resilience and well-being. So, as you move forward, ask yourself: What do I need to stop doing to make space for who I want to become? By embracing the power of stopping, you can navigate life with more clarity, confidence and joy.
Our Brain is Experience-Dependent: The Bad News and the Good News
Understanding the intricacies of our brain can significantly impact how we approach our mental health and personal growth. One key aspect to highlight is that our brains are profoundly experience-dependent. This means that the patterns of anxiety, worry and other emotional states we experience are not random but are shaped by our past experiences. Let’s delve into both the bad news and the good news about our experience-dependent brains. The Bad News: Our Past Shapes Our Present Our brains are not born with all the self-regulating mechanisms we need. These mechanisms develop through our experiences and environments. The anxiety, self-doubt and other negative emotions we face often stem from the associative networks and brain architecture built over time. For instance, imposter syndrome, stress and lack of accountability are not inherent traits but are results of our past experiences. These experiences create firing patterns in our brain, leading to automatic responses to certain stimuli, such as interpreting a facial expression as a negative judgment. The Good News: We Can Rewire Our Brains The beauty of our experience-dependent brains lies in their plasticity. While our past experiences have shaped our current mental states, new experiences can update these systems. This means that by exposing ourselves to new, growth-oriented experiences, we can literally and physiologically rewire our brain. Engaging with new inputs and learning about self-regulation and nervous system management can help us build more sophisticated neural circuits. These new patterns can integrate past experiences, transforming them into wisdom and more masterful ways of operating. Practical Implications Understanding the experience-dependent nature of our brain empowers us to take control of our mental health. It shows that our current struggles are not fixed traits but are adaptable. By consciously seeking environments and experiences that foster growth and learning, we can reprogram the responses of our brain. This approach can help mitigate the effects of past negative experiences and enhance our ability to cope with future challenges. Key Takeaway Our brain experience-dependent nature is both a challenge and an opportunity. The bad news is that our past experiences have shaped our current emotional patterns, sometimes leading to negative mental states. However, the good news is that our brains are incredibly adaptable. By actively seeking new, positive experiences and learning opportunities, we can rewire our brains to support our personal growth and emotional well-being. Embracing this understanding can lead to a more empowered and proactive approach to mental health. You can transform yourself from a passive sponge, absorbing everything indiscriminately, into a refined sieve, selectively filtering and integrating beneficial experiences. Understanding this dynamic can set you apart, showing that while traditional techniques are valuable, integrating the knowledge of our experience-dependent brains can provide deeper, more effective transformations. In addition, brain mapping offers a transformative way to gain deep insights into your unique mental patterns, empowering you to adjust your modus operandi for optimal personal growth and success. This cutting-edge service, which I provide, allows you to understand your brain’s workings and pinpoint areas for enhancement. If you’re eager to unlock your full potential and explore how brain mapping can revolutionise your life, I invite you to book a discovery call and take the first step towards this transformative journey.
Don’t Panic About Panic Attacks!
Don’t Panic About Panic Attacks! It is very common to have anxiety and to feel urges of panic, however, how these moments dictate our lives is often under our control. If anxiety is having a significant impact on your life, there are steps you can take to calm your mind and body. Getting To The Root Cause(s) of Anxiety Anxiety is never a coincidence. Something is always driving it, and if we can identify that root, we can make progress on managing it. Sometimes, it can stem from external triggers such as deadlines. When you break it down, a deadline is merely a self-imposed form of motivation. The body will often use cortisol as fuel, which can become addictive. Speaking of addictions, these can sometimes be the root causes of anxiety. Take me, for example. I used to smoke in social situations due to social anxiety to feel safe and hold the space for conversations. Only when we get to the heart of what is driving the anxiety can we start to break the addiction. Acknowledge Your Anxiety Trying to ignore anxiety can only serve to make it more powerful. The fear has a reason, even if it seems to come out of the blue. We often plan in our own heads and formulate “what if?” situations that may never actually happen. The stories we tell ourselves to keep the anxiety going can stem from as far back as childhood, in some cases, and can snowball by the time we experience anxiety in adulthood. If we try to fight an emotion, it can last for much longer. Instead, we want to sit with it in order to let it dissolve and understand why it manifested in the first place. The first step is to acknowledge anxiety and anxious thoughts and become aware of them. This will bring light into the situation and provide the opportunity to pause and reflect on why it’s happening and the potential triggers. Monitor when your anxiety happens and what you have been doing in the moments leading up to it. What thoughts did you have? Being mindful can help too but be careful not to use it as a diverting tactic. We still want to take the chance to consciously reflect on and process the emotion whilst still being mindful. If you become aware of doubts entering your mind, notice what they are and where they are coming from. Are they coming from a place of fear and seeking to protect you from taking the next step towards your goals? Imagine A Life Without Anxiety What would life look like if you didn’t have anxiety? What could you do better or differently? Maybe you could see changes in your health, by adopting more spiritual practices (including reading, writing and feeling at peace with yourself and the world around you, all of which count as spiritual practices as they move you closer to a peaceful state). Fear is a projection of an imagined future and the opposite version of this imagined future is also waiting for you. One of the best exercises to tap into this alternative version of the future is to imagine yourself 30 minutes after your desired outcome. Notice how you feel as you go deep within this image. This type of visualisation can be transformative as it has the ability to reshape neural pathways in the brain and enhance cognitive flexibility. The latter is crucial for personal growth and progress, along with maintaining resilience. Rewrite The Brain For Success Rather Than Fear Fear of failure can strongly trigger anxiety, and I love this visualisation exercise that helps to point the brain towards success. Here’s how it can work in different scenarios: On waking: When you wake up, imagine having already completed your best day. Before going to work: Imagine having already completed a successful day at work. Before going to the gym: Imagine having completed your workout with total satisfaction. Before going to bed: Imagine that you’ve already had a restful night’s sleep and wake up feeling refreshed, full of energy. Lean On Your Support Network Although it can be very natural to experience anxiety, it’s important not to keep quiet if it starts to dictate your life. Seek support from a trusted network such as friends, family, a coach or a mental health professional who will support you to feel safe, seen, heard, accepted and validated. Cognitive Behavioural Therapy (CBT) offers an opportunity to share in a safe space and is widely considered to be the gold standard treatment for anxiety in studies. Ideally, your support network will be a reassuring match for you, allowing you not to feel judged. Safety and approval are both important given that these basic needs must be met for us to avoid deficiency, as per Maslow’s Hierarchy of Needs. Focus On The Key Pillars of Wellness My approach to wellness focuses on several key pillars of wellness – the physical self and environment, nutrition, rest and sleep, and managing emotions. I’ve already mentioned the importance of managing emotions, and the other pillars also have a role in managing anxiety. The Physical – As well as boosting feel-good endorphins, movement can help to release energy and negative emotions – including anxiety. Aerobic exercises have been shown to reduce anxiety by encouraging the brain’s “fight-or-flight” system to become less reactive. Nutrition – Because anxiety can be biological as well as cognitive, monitoring your diet can help too. Suppose your diet was heavy on sugar, carbs and caffeine rather than nutritious foods on the day that you experienced anxiety. In that case, it is very likely to have contributed to the episode. Hydration is key too. Water is literally the drink of life and has been linked to a reduced
Unleashing the Power of Breath: Why Our Breathing Technique Matters
Unleashing the Power of Breath: Why Our Breathing Technique Matters Breathing is an incredible ability our bodies are capable of, but most of us take it for granted and barely give it a second thought. As a matter of fact, most of us don’t even realise whether we’re breathing through our mouths or nose. Believe it or not, roughly half of adults are mouth-breathers, mainly in the mornings. But here’s the thing: nose-breathing is healthier, and your body is designed to take air in through your nose. It does an excellent job of filtering out bacteria, humidifying, and preparing the air efficiently, which makes it easier for your lungs to use. Plus, nitric oxide production helps improve oxygen circulation in your body. On the other hand, breathing through your mouth can lead to dry mouth, bad breath, gum issues, and even asthma, as well as increase the risk of tooth decay. It’s essential to be mindful of your breathing — your nose and lungs will thank you! But how do you change your breathing habits? It’s not an easy habit to break since breathing is a subconscious act. However, some easy techniques can help you to master nose breathing while reducing stress and boosting lung function. A few simple exercises like alternate nostril breathing, belly breathing, or Breath of Fire can improve your nasal breathing and lung efficiency. Alternate nostril breathing, for instance, involves breathing through one nostril and exhaling through the other, taking turns. To try it out, sit on a chair or comfortably on the floor with your legs crossed, and place your left hand on your left knee. Then, bring your right hand to your nose, leaving your left hand where it was, and exhale all the air out of your lungs.
Four Pillars of Wellness – Managing Emotions
Four Pillars of Wellness – Managing Emotions As a health coach, I focus on key areas of well-being: the physical, nutrition, rest, and managing emotions. As I’ve mentioned in blog posts about the other wellness pillars, managing our emotions can be crucial in achieving optimal physical and emotional wellness. It can impact how we sleep, eat and move, to name just a few. The wheel of emotional granularity is the foundation for the range of emotions we can experience. Eight primary emotions serve as the foundation for the incredible range of emotions. They can combine to create different feelings. For example, joy and fear can create guilt, while joy and surprise can create delight. Finally, the combination of joy and trust can create LOVE. Getting very specific about the emotional experience can enable us to better understand and cope with our emotions and achieve optimal wellness. Of course, it’s never as simple as saying we’ll never have negative emotions, but we can control our response to them and become more resilient over time. The National Center For Emotional Wellness defines emotional wellness as “an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change.” Being able to do this effectively is known as emotional intelligence and is linked to a stronger ability to cope with stress and anxiety. The first step is to be aware of our thoughts and reactions to the world around us. Emotions usually come from our thoughts, and although we may only sometimes be instantly aware of where these thoughts ultimately come from, they are deeply ingrained into our subconscious mind. Therefore, knowing what is behind our thoughts and emotions is crucial to managing them. All emotions are valid, whether positive or negative, pleasant or less pleasant. However, it’s often the case that we try to move past our feelings, which can increase the negative impact on our well-being. Give yourself permission to sit with your emotions rather than trying to push them away or act on them immediately. If we allow ourselves to feel an emotion and sit with it, even for a short time, it will last for less time and won’t fight to be acknowledged. But if we try to fight it without doing this, it can be much harder to move past it, and the effect on our well-being can be much more substantial.
Four Pillars of Wellness – Rest and Sleep
Four Pillars of Wellness – Rest and Sleep As a health coach, my approach to wellness focuses on four key pillars essential to physical and emotional wellness. This blog focuses on the rest and sleep pillar. Sleep is vital for good health. During sleep, we can restore and recharge ourselves and our minds. We’re more alert, energised and able to function better when we sleep well and can help to ward off illnesses more quickly. When we don’t receive a good night’s sleep, many of us are able to feel the effects and notice an impact on our well-being. Sleep is the product of our lifestyle. So when we struggle to sleep well, it’s often because our lifestyle isn’t supporting or encouraging a good night’s sleep. Sleep hygiene tips such as keeping your bedroom dark and cool and running a warm bath before bed can help slow down our brains and bodies and prepare us for sleep. Other key pillars of wellness also play a role in encouraging a night of good sleep, such as what we eat and the physical aspects of our daily lives.But this won’t always be enough by itself, as finding it hard to switch off after a busy or intense day can be related to emotions and our thought processes. As a health coach, I strive to bring awareness of this as it is crucial for allowing the mind and body to let go and restore itself fully. Rest moments throughout the day help manage the impact of emotions and the thoughts accompanying them. Mindful breathing, meditation, or even taking the chance to step back before a situation escalates can give us the space to prevent thoughts and emotions from affecting our sleep. When awake, the brain is in either survival or learning mode. The latter is preferred for optimal physical and emotional well-being, but a stressed mind can quickly enter survival mode. When we find ourselves in survival mode, the body tells us that we need to rest more to start moving out of this mode. Mental and emotional overwhelm can contribute to this state, which is why soothing the nervous system with rest moments can be so powerful. This pillar is all about rest (not just sleep) as it involves small restful and restorative actions throughout the day that add to a good night’s sleep. Meditation, breath work and other techniques that prioritise mindfulness balance us out from action mode, just as Yin and Yang balance each other out.
Four Pillars of Wellness – Nutrition and Nurture
Four Pillars of Wellness – Nutrition and Nurture My approach as a health coach combines four key pillars of wellness – the physical, nutrition and food, sleep and rest, and the management of emotions. In this blog, we will focus on the nutrition pillar. Our food’s nutrients can help us function well and reduce the risk of developing chronic diseases. Nutrition can support us to stay healthy because when the body is well nourished from a balanced diet, it can benefit the immune system, muscles, bones, joints, skin and digestive system, to name just a few areas. Supporting the gut is an essential and impactful part of the nourishment pillar. Did you know 70% of the immune system is in the gut? Nourishing the gut has many benefits, including improving digestion and the absorption of nutrients. Stronger immunity is arguably one of the most underrated benefits of better gut health. By making healthier food choices to support gut health, we can help to heal and nourish the gut. Adding more fermented foods such as kombucha, kefir, and kimchi creates more friendly bacteria, and the probiotic benefits of consuming them can be much more valuable to the body than probiotic supplements. How you eat is just as important as what you eat, and the order in which you eat your food is more significant than you might think. We can have all of the ‘right’ foods on our plates, but many of us eat in a way that can spike blood sugar. I recommend veggies first, followed by protein, fats and carbs to keep blood sugar stable and prevent the health effects of blood sugar fluctuations. Your mindset matters too. When we crave certain foods, it can be linked to emotions and stress levels. Only when we can get to the root causes of the thoughts, beliefs and behaviours driving emotional eating can we introduce healthier habits and create a more positive mindset around food and nutrition. When we think about nutrition, we often focus solely on what’s on our plate. But everything we nurture and nourish is considered nutrition, including spiritual practice, fulfilling and honest relationships, inspiring careers, and enjoyable physical exercise. When these levels are high, actual food stays secondary. Think of it as nourishing the whole self, not just the physical self, since food can impact more than just physical health. It can also affect emotional, spiritual, and social well-being. By nourishing the mind and body with nutritious choices that help to heal and restore balance, we can promote better physical health and support other aspects of well-being too.