Start using meditation today and improve your health now.

Meditation can help ease your pain, anxiety, stress and improve the health of your heart, boost your immune system and mood.

Conditions which are caused or worsened by stress and tension can be helped through meditation. By relaxing in meditation, you lower your blood pressure and improve your heart rate, (please note you must continue to take any medication until your doctor advises you can) slows your breathing and brain waves. When your muscles start to relax, they release the tension and tightness. The repetition in meditation is what helps us to relax. As we focus on our breath, letting go of our thoughts, and repeating a mantra, affirmation, or word we become present, and start the relaxation response.

Meditation is not difficult to learn, it is a skill which, you need to practice. After a few weeks of practice, you will be able to get to a relaxed state more quickly. If you relax several times a day, you may find you feel more relaxed during the whole day.

There have been many studies done showing meditation can lower cardiovascular risk, by relaxing and reducing your stress. Poorly managed stress is associated with a risk of high blood pressure and heart disease.

Meditation is an immune booster. Your immune system responds to both negative and positive thoughts, meditation will create a positive mental environment for the immune system to flourish. Meditation stimulates the immune system brain-function regions.

There have been studies where HIV patients slowed down the reduction of their CD-4 cell count, using meditation. The CD-4 cells are the immune cells which keep the virus from propagating.

Knowing if meditation is working. If your body is feeling relaxed, calm, and warm when meditating, you are probably going deep enough for the relaxation response.  If you are struggling to feel these, perhaps join a group to help you.

If you really do not get on with meditation any relaxing technique would be helpful.

If you would like to join a fortnightly group online email Rosemary

How to Believe in Yourself and Bring Success into Your Life

Whatever you want from life, be it better health, a promotion at work, being more creative, you need to believe you can reach the goal.

What is the goal you want to achieve? What are your beliefs about this goal?

Here are some health goals you may consider, getting 7-8 hours of sleep daily, 30-60 minutes of exercise regularly, being free of addictions, and plan daily spiritual timelike yoga or meditation.

Business goals maybe, retain or gain more customers, or start using social media to build your business.

Personal goals maybe, self-development, learn a new skill or hobby, let go of the past, travel, or be more creative.

All of the above goals are much easier to achieve if you to believe in yourself.

If you want to start meditating to gain all the health benefits, you need to believe you can make it happen. If we start by saying it is hard or I can’t do it, I have too many thoughts, we will not get very far with the practise and give up.

Believing in ourselves.

Many of us have negative beliefs from childhood buried in our subconscious. These beliefs often form our negative self-talk and stop us from being successful in life. A good practice is to stand in front of the mirror in the morning, and before you go to bed and listen to your self-talk when a negative thought comes to mind, counteract it with positive words. An example, “I am not creative” simply say, “my creativity is unique and good”. By doing this, you remind yourself of the truth of your abilities before your mind absorbed the negativity in your environment as a child.

If you are often around people who are negative and put you down, start to spend less time with them. Spend time with people who give you encouragement and help. If you do not want to be held back from success, limiting your time with negative people is helpful. Negativity is contagious, like flu.

Only you can believe in yourself, ask yourself, “how would the person I wish to be, act in this situation?” Act like the person you want to be; let go of your self-doubts.   If you would like to learn more about letting go of limiting beliefs holding you back from success or learning how to meditate to improve your life, email Rosemary

17 Affirmations to Help Calm your Anxiety.

Calm your anxiety with affirmations. Using the right affirmations for your anxiety, you will be able to calm your attacks be they take hold.  Below are some affirmations to help reduce your anxiety when you are on the verge of an attack. I would suggest keeping a list in your bag or on your phone until this becomes second nature and you have memorised the affirmations.       

How you can calm anxiety attacks with affirmations or mantras

These affirmations bring you into the present and allow you to ground yourself.  Repeating positive affirmations or phrases instil these messages in your brain, helping you become calm and in control. Affirmations are really simple and extremely useful to use when your anxiety strikes. Well known mantras are “om”, “om mani padme hum”, personal mantras could be “I am full of light”, “I belong, I have faith” mantras are most commonly used in meditation and have a more spiritual background. Although I have used these when out walking on my own. Mantras again are repeated frequently in your mind and will immerse you completely in an idea and bring you closer to your goal. Whatever you use to calm your anxiety has to feel right for you.

Challenge your negative thoughts with these affirmations.

To manage our anxiety, we need to learn how to change our anxious thought patterns using affirmations or mantras. When you start to feel your anxiety rising, instead of listening to the negative thoughts your mind immediately gives you, thoughts like, “I am having an anxiety attack” or “I am panicking”, these often lead to negative self-talk like, “I am so stupid, why did I do …….” Or I hate myself. Why do I do …………….”. As soon as you feel an attack coming, start to read your affirmations from your phone or written list. “I am calm”, “I can feel this fear and let it pass”,, and “I am in control”.

Breaking the cycle of anxiety with affirmations

Anxious thought patterns get embedded in the brain each time you experience an anxiety attack. You can either programme your brain to react to the situation with the negative thought patterns creating anxiety or use positive affirmations to reduce your anxiety. Therefore, you can break the cycle of anxiety by using positive affirmations and mantras to rewire your brain through plasticity.

Not using any form of positive strategies like affirmations or mantras, you feed your fear of a situation, confirming to your brain that this situation results in panic. Using affirmations, you lessen the fear, forcing your brain to see this situation is not scary and not needing to release fear and panic and the fight and flight hormones.

Using affirmations can serve as a distraction to your anxiety.

Using affirmations serves as a distraction from your anxiety, giving you something else to focus on. Having positive affirmations in places around your home, on your phone as wallpapers take your brain away from the panic. By focusing on these positive affirmations, reciting them, so you memorise them will immediately bring your focus away from the anxiety attack, which will end your attacks quicker after time.

Rewire the brain with positive affirmations

Studies and science have shown that our brains can be rewired by our thoughts. Therefore, positive affirmations and thoughts can change your brain to be more positive and creating less panic. We have all heard of positive thinking and positive self-talk; this is why it is so important. Your mind will always believe what you constantly tell it.  Continually affirming you are having a panic attack or will have one, your brain is more likely to make it happen. By repeating to yourself regularly, “I am calm,” your brain is more likely to make this happen.  Affirmations can change your life.

Affirmations to use when you are feeling anxious.

Below are some affirmations to use when you feel your anxiety and fear rising. These are short, so they are easier to remember and use: –

  • I am calm and in control”.
  • I feel the fear and let it go”.
  • “I am not defined by my anxiety”.
  • “I let my anxious thoughts flow in one ear and out the other.”
  • “I am okay.”
  • “I am getting through this anxious moment, just as I have done a million times before”.
  • “I am strong and resilient”.
  • “I choose to feel calm and peaceful”.
  • “I have survived this before; I will this survive now”.
  • “I am free from my anxiety. I am in control”.
  • “I am in charge of my breathing, and I can slow it down”.
  • “I can do this”.
  • “I am above stress of any kind”.
  • “I am familiar with these feelings, and they do not scare me”.
  • “I am surrounded by people who understand”.
  • “I am supported, loved and cared for”.
  • “I have the techniques and tools I need to persevere”.

Using affirmations to relieve your anxiety.

Affirmations can be used in meditation, while you are out walking when you are not experiencing anxiety, this further helps rewire our brains, there are many ways you can use them, you choose what is best for you. The one rule for helping anxiety is to recite an affirmation at least 10 times or until you feel it resonating with you, every time you are feeling anxious wherever you are.

When you have an attack you can, recite the affirmation silently to yourself, read it from your phone or paper list, or sit and write them down. Our brains all work differently, so choose the way feels most comfortable for you. You must keep repeating the affirmations for them to rewire your brain.

The above are only a few affirmations; there are hundreds more online and plenty of apps that will send you an affirmation each day. We are all at different stages of our anxiety, and using affirmations may not be enough for you. If you feel you need more support, please do not hesitate to contact me to support you further. There is lots of help out there, and you do not need to suffer in silence and alone.

If you are already on medication, DO NOT stop taking this without getting advice from your doctor.

How Trapped Emotions Cause Distress, Pain, and Muscle Tension in our Bodies.

Many of us carry repressed and trapped energy or emotions within the cells of our bodies, and we are completely unaware of them. We journey through life, oblivious to the blocked energy our cells and muscles are holding. Is this blocked suppressed energy causing your health condition and suffering? Every cell in our body has a memory, not just our brain cells.

The cause of Muscle Tension.

There are four different causes, your conditioning as a child, trauma, psychological tension, and your environment.

From when we are born to approximately seven years old we absorbed everything going on in our environment. A fair amount of our muscle tension is developed at this time and continues into adulthood. One of the unspoken beliefs we were taught as children, so we were acceptable or likable was “only babies cry”, so during our early years we learned to suppress our tears and sadness in order “not to be a baby”.  Many of us were punished for showing anger, therefore as children we thought it was bad to show anger and not taught how to deal with it positively.  All this energy is stuck somewhere in our bodies causing us pain or illness.

Traumatic experiences can range from being smacked to extreme abuse as a child. The trauma may have been deliberate (rape or assault) or accidental (car crash or other accident). These experiences can result in fear, stress and possibly even PTSD if they are not consciously dealt with.  All the anxiety, fear, anger, and grief are stored in your body, becoming muscle tension, and contributing to other illnesses, like fibromyalgia, digestive disorders, mental illnesses, and even cancer.

Psychological tension develops from our perceptions of life and causes anxiety, frustration, sadness, or anger. The more negative, fearful, or fault-finding our perspective is, the more tension we will store.

Our environment and habits also contribute to our muscle tension. Working at a desk all day and not exercising our muscles does not allow any tension to be released. Poor posture, lack of sleep, drug use, unhealthy eating, and environmental pollution tend to increase the likelihood of developing chronic muscle tension.

In Louise Hay’s book Heal your body, she writes about the probable cause of mental thought patterns have on the various parts of the body.

Shoulder Tension = Burden and Responsibilities.

Our shoulders represent our ability to carry out our experiences in life with joy. We make life a burden with our attitude. We have all heard the expression “carrying the weight of the world on your shoulders”. Louise’s affirmation is, “I choose to allow all my experiences to be joyous and loving.

Neck Tension = Fear and Repressed Self-Expression.

Our neck represents flexibility. Refusing to see other sides of a question. Stubbornness, inflexibility, and issues with communication. Affirmation “It is with flexibility and ease that I see all sides of an issue. There are endless ways to do things and see things. I am safe”.

Our back represents the support of life.

Upper Back = Grief, Sorrow, and Sadness.

Lack of emotional support, feeling unloved, holding back love.  We store our grief, sorrow, and sadness in this part of our back. Louise’s affirmations “I love and approve of myself, life supports and loves me”.

Middle Back – Insecurity and Powerlessness.

This tension can come from guilt, being stuck in all that stuff back there. “Get off my back”. Feeling unsupported by people. Louise’s affirmation, “I release the past; I am free to move forward with love in my heart”.

Lower Back = Guilt, Shame, and Unworthiness

The tension here can be a lack of acceptance, low self-worth, fear of money, lack of financial support. Feelings of guilt, shame, sexual inadequacy, and trauma. Louise’s affirmation “I trust the process of life; all I need is always taken care of”.

Stomach = Inability to Process Emotions.

Our stomach represents nourishment and digesting ideas and emotions. We hold dread, fear of the new, and possibly have an inability to assimilate the new. Hence the expression “I can’t stomach it”. If you have tension is this area, you may struggle to process negative and positive emotions. Louise’s affirmation “I digest life with ease”, and Life agrees with me; I assimilate the new every moment of every day, all is well.

Buttocks = Anger and Rage

Our buttocks represent power; loose buttocks loss of power. Our suppressed anger and rage are often held in our buttocks. Hence the saying “pain in the bum”. Louise’s affirmation “I use my power wisely, I am strong, I am safe, all is well”.

If you would like to know more about how to release your suppressed energy and emotions, email Rosemary for more information or download my tips here

How Meditation and Energy Healing can Relieve your Arthritic Pain

Meditation is a way of training the mind to be still, and focus on your breath, a candle flame, another object, or voice. By doing this, we learn to relax and be in the present moment.

Photo by George Becker on Pexels.com

When we are stressed, we release stress hormones, which cause inflammation and pain, irritating your joints more.  By relaxing your body and reducing your stress, your body will stop releasing stress hormones that aggravate your joints’ pain.  Meditation helps to release endorphins, our natural pain reliever into our bloodstream. These endorphins will help the muscle and tissue around the joints be more relaxed, and your brain will then be calmer, so you feel less pain.

Studies show that mindfulness/meditation stress reduction can reduce the pain being felt in the body. Our minds are a lot more powerful than we give them credit for. Now I am not saying everything is mind over matter, but we all know a cut often does not hurt until we see it bleeding. Meditation or healing will not cure arthritis, you will still need the drugs prescribed for you, but it can do a lot to help you manage the pain.

Chakras

Reiki and Energy healing are two very relaxing therapies. They help with dis-ease in the body. Everything is energy vibrating at different frequencies. Therefore, with energy healing, the therapist runs energy from the earth through your body and energy centres (Chakras) to help bring them back to their optimum frequency.  The environment, our thoughts, what we eat and drink all unbalances our bodies. Regular basic healing sessions can help relieve your pain and stress. Should you want to go deeper to resolve actual energy blocks, this will help keep your body balanced longer.

Email Rosemary to book a session now to manage your arthritic or other pain.

10 Healthy Living Facts to Help you Improve your Life.

During my training as an energy healer, we covered nutrition and how processed food affects your health and energy levels. This post will cover a little about nutrition, straightforward ways to move more during the lockdown, and help your physical body. We will also cover ways to help your mind and spirit.

To work with me as a therapist or join our fortnightly online meditation group email Rosemary

Healthy Eating,

Most of us know sugary and processed foods are not the best choices for a healthy diet. Processed foods are any that have added ingredients. Try to eat at least 80% of fresh food.

  1. Vegetables are packed with the nutrients our body needs; they should be a major part of your healthy diet. Try experimenting with different recipes, finding ones you like, and use them in your lunches and dinners.
  2. Eating proper meals and healthy snacks. Snacking all day makes us think we are not eating much, but we miss out on essential nutrients and eat wasted calories. Eating healthy fats and proteins in complete meals helps to fill us up. If you need a snack, the following are more nutritional and keep you fuller longer, hardboiled egg, a portion of cheese, avocado, apple or other fruit, nuts, and red pepper with guacamole, cucumber slices with hummus, dried unsweetened coconut, and olives.
  3. What we drink, there is no nutritional benefit to alcohol, fizzy drinks, or fruit squashes. The caffeine acts as a diuretic, we, therefore, need to drink more fluids to replace those lost through drinking drinks high in caffeine.  Opting for green tea, herbal tea, or black coffee (keeping our coffee intake to no more than two cups a day, preferably cutting it out altogether).  The best fluid to drink is pure plain water, there are no calories or additives to worry about.  Drinking a glass of water before every meal will make you feel less hungry, and you will be drinking three glasses a day.

Exercise

We all know exercise is good for our bodies, however, it is so easy to sit and watch telly with a snack instead.

1.Walk More

Regular movement is key to so many health benefits. Aim for at least 10,000steps a day. Start easy, with these smallways to walk more and be healthier!

  • Decide to only take the stairs if you are walking less than six floors.
  • Park further away from supermarket entrance when you go shopping.
  • Walk during your work breaks.
  • Plan a walking meeting, or take your phone call while you walk.
  • Get up ten minutes earlier in the morning and take a short brisk walk before the chaos of the day.
  • Walk your kids to or from school, walk to work if it is close.
  • Take a family walk with the kids after dinner.
  • Schedule a once a week walk with a friend.
2. Short Workouts  

Long workouts are not necessary to be healthy.  For most of us, trying to fit in more than 20 minutes is a challenge.  We can try running on the spot or doing some squats while waiting for the kettle to boil or any other time we have a spare five minutes. We can do several basic exercises at home, squats, lunges, push-ups, tricep dips, plank, wall sits, burpees, and mountain climbers, these all get our muscles working again. There is lots of information on how to do these on the internet if you have never done them. You may want to get a professional to show you, though.  Build on this slowly over time, if we have been sedentary for a while, it will take several weeks to get our bodies moving again.

Healthy Mind

This is a balanced mental and emotional state. Where you are productive, feel confident, face your fears, and learn from your mistakes. To keep our minds healthy, we need to exercise and eat healthy as I have already discussed above and get enough sleep and stay mentally active. Your brain is similar to a muscle and needs to be used like any other muscle in your body.

  1. Sleep, getting seven to eight hours of sound sleep, should be our aim. Tracking your sleep with a Fitbit or similar helps you see how well you are sleeping. In a deep sleep is where tissue growth and repair take place. If we are not getting enough deep sleep, we will not feel as refreshed in the morning. Download my tips for a Good Nights Sleep.
  2. Mental Activity. Things to keep your brain healthy include mental activity, crossword puzzles, sudoku, reading, playing cards, and doing jigsaw puzzles. These all help train your brain. There are electronic games for brain training available too. Watching television does nothing to stimulate the brain as it is a passive activity.
  3. Stress has a significant impact on our minds and can contribute to memory loss. Therefore it is important to try to reduce your stress levels. Exercise, relaxation, good sleep, many of the things already mentioned will help reduce stress. Social interaction also helps our stress levels look for ways to connect with loved ones, friends, and others, especially if you live alone. Brain atrophy has been linked to solitary confinement, making the recent periods of lockdown hard for many. Therefore, it is important to stay socially active via the many online means during this time until we can meet face to face again.

Healthy Spirit

The spiritual part of our wellness is the most personal and overlooked piece of living a healthy life. We all would like to live with meaning and purpose, when this is met, we have harmony in our life. Here are some tips for spiritual wellness.

  1. Your spiritual core. By working with a group or therapist exploring your spiritual centre, you will ask yourself deep questions about who you are and your meaning. You may meditate on Who am I? What is my purpose? What do I value most?. Doing this will help you think deeply about yourself and help you achieve fulfilment in your life, possibly clearing energy blocks that are holding you back.
  2. Meditation this is a healthy spiritual practise, where you connect to yourself. Meditation has many benefits for your health. Start slowly, if you are not used to the practice start with clearing your mind of thoughts and focusing on your breath for 3 to 5 minutes each morning before you get up and evening before you go to sleep. Once you have mastered 5 minutes increase to 10, gradually increase by 5 minutes until you can do 20 minutes.

Benefits:-   (for more information on these benefits read my post “About Meditation and the Benefits)

  • Improved health
  • Lower blood pressure
  • Reduced anxiety
  • Decreased stress
  • Deep rest
  • Reversal of the ageing process
  • Increased perception and memory

To work with me as a therapist or join our fortnightly online meditation group email Rosemary

How to Increase your Confidence and Self-Esteem for Success

How do you see yourself? Do you feel like a superhero? If the answer is no, and you do not believe you will do well in the world, you probably will not. We manifest what you believe, not what you want. Start to improve your confidence and self-esteem by believing in yourself.

Here are some suggestions: –

  • Improve your mind – Self-confidence starts in the mind.  Setting yourself some “me time” to nurture your mind, body, and spirit for an hour a day if possible, is a good habit to form. I like to read, meditate, walk, and do some light exercise. If you do not take time for yourself, you allow the opportunity for someone or something else to shape your perspective of the world.
  • Stop the negative thoughts – how negative is your self-talk? Practising mindfulness or meditation is a great way to reprogramme our negative thoughts. Positive affirmations as you go to sleep, or doing the housework also helps.
  • Learning – we should never stop learning, whether this is a professional course, a hobby, a spiritual practise, these all help our personal growth. By completing a course or project helps our confidence.
  • Impostor syndrome – it is so easy to tell ourselves what we have created in our lives was all down to luck, and let the feelings of inadequacy and fear set in.  We need to learn to adopt ways to accept our accomplishments, chatting with our peers helps with this.
  • Dress – During the recent lockdowns, many of us are working from home and staying in our PJs. If you want success, you need to get up and dress like you would if you were going to the office. When you look good, you feel good, which will then show in your attitude and confidence.
  • Learning a skill – public speaking, amateur dramatics, anything where you are in front of an audience, helps you think and react quickly. Any of these will help at meetings and improve your confidence massively.
  • Your value – self-confidence is not all about the success you have in business. You also need to find ways to connect with yourself and grow. This could be volunteering, meditating, exercise workout, and going out with friends. It needs to help you see your value outside of your work, even if your work is a parent.

Soul-Essence runs a fortnightly online meditation group email rosemary@soul-essence.com if you would like more information on meditation, energy healing or integral core therapy.

Anxiety and Exercise

Exercise is a great way to maintain your mental fitness.

Research has shown how exercise helps reduce fatigue, improves alertness and focus, which in turn reduces stress. When you exercise your body produces endorphins, this feel-good hormone acts like a painkiller and helps you sleep, which again will help reduce stress and anxiety.

Unfortunately, stress and anxiety are part of our lives, we all have them but deal with them in different ways. A simple 10-minute brisk walk can relieve anxiety and depression, if you can focus on your senses during your walk, listening, smelling, and feeling the environment around you, bringing you into the present moment. This may only be temporary relief, but done regularly, you may find your anxiety attacks to lessen.

Find forms of exercise you enjoy, if you prefer gentle keep fit, running or jogging, make time to do this each day. If you have not done any exercise for some time start slowly, it takes up to eight weeks to get back to into regular fitness program.

Not everyone’s anxiety will be improved by exercise, however, if you are mobile and have no other health concerns, being physically active should be encouraged. With exercise, we will start to feel better about our bodies which may help to improve your mood.

If you suffer anxiety and have mobility issues, I suggest trying to find a hobby, like drawing, painting, knitting etc. so you can focus your mind away from your anxiety and worry.

If you are still struggling to control your anxiety, meditation, or energy healing may be able to help you. Email rosemary@soul-essence.com for more information.

Check out Soul Essence and their resources page for more information on how we can help.

The Effect of Anxiety on Your Body

Stress hormones and their effects on anxiety.

Anxiety and panic attacks create the “flight or fight” response in our body.  Our brain then releases the stress hormones into our nervous system, like adrenaline and cortisol. This is helpful if we are in a genuine stressful situation. Constant exposure to these hormones is not good for our bodies, they can cause hyperactivity, weight gain and high blood pressure to name a few..

Hormones which are released when stress of having an anxiety or panic attack: –

Adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies.

Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose and increases the availability of substances that repair tissues.

Norepinephrine is released from the adrenal glands, most of the norepinephrine in the blood comes from the nerve endings. Together with adrenaline, norepinephrine increases heart rate and blood pumping from the heart. It also increases blood pressure and helps break down fat and increase blood sugar levels to provide more energy to the body.

Why do we suffer anxiety?

Often anxiety and panic attacks are bought on by perceived situations that we are thinking or believe will happen.  This is why meditation and mindfulness can help, both of these bringing you into the present. When we are faced with an event, our brains are like a computer and go through events in our past, these past memories can shape our focus on the present and future.  These past thoughts can then create our anxiety and panic attacks. If our subconscious believes some thing will happen, we then worry and can have anxiety.

By trying to focus on the present and use the past to learn from and improve, can be immensely helpful to ease your anxiety. It helps you retrain your brain.  Meditation and Energy Healing can help re-programme your subconscious.

My mantra is: – You cannot change the past you can only learn from it and change the future.

If you would like to find out more about meditation or energy healing email rosemary@soul-essence.com change your future now.

Checkout Soul-essence.com for more about what we do we have resources you can download.

How Mindfulness and Meditation can Help your Anxiety.

Anxiety can drain you mentally and energetically.  However, research has proven meditation and mindfulness can reduce your anxiety.

Mindfulness and meditation can be done in the comfort of your home with little equipment. You can use mindfulness, throughout the day. When you are making a drink really listen to the water being poured into the cup, and the smell of the coffe or tea, the same when you are making dinner. What ever you are doing try to come out the auto pilot mode.

Your Intention.

Start the day with setting your intention. Your intention can be repeated as an affirmation or written down in your journal, you can even write on a post it and put it some where you will see it regularly.

Your intentions can be, I look for the positives in negative situations. I accept myself and know I am enough, 1 will drink enough water today, I will do my best to achieve my goals. Make it something relevant to what causes your anxiety.

Meditate or Practise Mindfulness Each Day.

You can use an app for meditation, there are several free ones available or you can just listen to meditation music or focus on your breathing. There are many classes if you need some help or inspiration to mediate. Soul essence runs a fortnightly Tuesday evening meditation group online via zoom.

Do Something Creative.

There are many adult colouring books available now. Colouring can be very relaxing, as can plain doodling. You can make some lovely patterns doodling. I am sure many of have done this during a boring meeting. This could be helpful if you are at home alone and find it difficult to switch off and need something to do with your hands.

Doing a Walking Meditation.

Go for a walk and really focus on the nature around you, if you are in a town try and find a park. Walking round the block in a town is good too, but keep your focus on what you can hear, smell, and feel. We need to keep our minds in the present on what our senses are picking up.

Breathing

When you are walking home, or doing things outdoors, take some deep breaths into your belly, and look up to the sky, whether it is light or dark, and notice the clouds floating by or the stars shining. By focusing on our breath, it helps us to relax and become calm. Take our attention away from our anxiety and problems.

Social Media

Social Media can be helpful when used for the right reasons. It can also be one of the main causes of anxiety and stress. The more platforms you use the more you are likely to create stress and anxiety.  Set yourself a limit on the social media platforms, either use one of the apps that monitors your time on social media or logout each time. By having to put your password in each time will make you think about why I am logging in. You will realise how much you go on these platforms without thinking and taking in other people negativity.