Stress and Resilience: Nurturing Inner Strength and Adaptability

In the tapestry of life, stress is an inevitable thread that weaves through our experiences. From the demands of work to the challenges of personal life, stress is a constant companion. However, how we respond to stress can make all the difference in our well-being and quality of life. This is where the concept of resilience comes into play. Resilience, often referred to as the ability to bounce back from adversity, is a powerful trait that can help us manage and cope with stress more effectively.

Understanding Stress: The Modern Plague

Stress is a natural response to the demands and pressures we encounter in our daily lives. Whether it’s a looming deadline, relationship difficulties, or financial concerns, stress triggers a complex interplay of physiological and psychological responses. While a certain level of stress can be motivating and adaptive, chronic stress can take a toll on our physical, emotional, and mental health.

The Role of Resilience: A Shield Against Stress

Resilience acts as a shield against the detrimental effects of stress. It’s not about eliminating stress, but rather about building the inner strength and adaptability to navigate through it. Resilience allows us to face challenges head-on, recover from setbacks, and maintain a sense of well-being even in the face of adversity.

Cultivating Resilience: Strategies for Building Inner Strength

  1. Positive Mindset: Cultivate a positive outlook on life. Focus on your strengths and adopt a growth mindset that sees challenges as opportunities for growth.
  2. Social Support: Surround yourself with a network of supportive friends and family. Sharing your feelings and seeking help when needed can alleviate stress.
  3. Healthy Coping Mechanisms: Engage in activities that promote relaxation and self-care, such as exercise, meditation, and hobbies.
  4. Problem-Solving Skills: Develop effective problem-solving skills that enable you to tackle challenges one step at a time.
  5. Flexible Thinking: Embrace flexibility in your thinking. Adapt to new situations and find creative solutions when faced with unexpected changes.
  6. Emotional Regulation: Learn to manage your emotions and practice emotional self-regulation. Mindfulness and deep breathing techniques can be effective tools.
  7. Self-Compassion: Treat yourself with kindness and compassion, especially during challenging times. Avoid self-criticism and practice self-acceptance.
  8. Set Realistic Goals: Break larger goals into smaller, achievable steps. Celebrate each accomplishment along the way.

Navigating Stress with Resilience: A Personal Journey

Embracing resilience requires self-awareness and a commitment to personal growth. As we cultivate resilience, we not only enhance our ability to cope with stress but also develop a deeper understanding of ourselves. We learn to navigate the ebb and flow of life’s challenges with grace and fortitude. Resilience empowers us to shift our focus from feeling overwhelmed by stress to actively seeking solutions and maintaining a sense of balance.

The Transformative Power of Resilience

Resilience is not a fixed trait; it’s a skill that can be nurtured and developed over time. By intentionally incorporating resilience-building strategies into our lives, we equip ourselves with a toolkit to navigate stress and its impacts. The journey to resilience is a transformative one, allowing us to build inner strength, enhance our coping mechanisms, and adapt to the ever-changing landscape of life.

In the face of stress, resilience becomes our trusted ally, guiding us toward a more empowered and fulfilled life. Through the cultivation of resilience, we discover that we have the capacity to weather storms and emerge stronger on the other side. Let resilience be the foundation upon which you build a life of strength, adaptability, and well-being.

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Practical Tips for Finding Work Balance and Reduce Stress and Anxiety

In today’s fast-paced and demanding work environments, stress and anxiety have become common companions for many professionals. The pressure to meet deadlines, handle multiple tasks, and maintain a high level of productivity can take a toll on our mental well-being. However, finding balance amidst the chaos is essential for our long-term health and happiness. Here are some practical tips to help you navigate stress and anxiety at work and find a sense of equilibrium.

First and foremost, it’s crucial to prioritise self-care. Take breaks throughout the day to recharge and refocus. Even short walks or deep-breathing exercises can do wonders for reducing stress levels. Additionally, ensure you’re getting enough sleep, eating nutritious meals, and engaging in physical activity regularly. Taking care of your physical well-being will provide a solid foundation for managing stress.

Communication is another key aspect. Don’t hesitate to reach out to your colleagues, supervisors, or HR department if you’re feeling overwhelmed. Expressing your concerns and discussing potential solutions can alleviate some of the stress. Furthermore, consider setting boundaries to maintain a healthy work-life balance. Define your working hours and resist the temptation to check emails or respond to work-related matters outside of those designated times.

Organisational skills play a vital role in managing stress. Develop effective time management strategies, prioritise tasks, and break larger projects into smaller, manageable steps. By creating a clear roadmap, you can reduce feelings of being overwhelmed and increase your productivity.

Finding healthy coping mechanisms is essential. Engage in activities that help you relax and unwind outside of work, such as practicing mindfulness, journaling, or pursuing hobbies. These activities can provide a much-needed respite from work-related stressors.

Lastly, consider seeking support. Professional counselling or therapy can be immensely beneficial in learning effective stress management techniques and gaining insights into your thought patterns and behaviours.

Remember, managing stress and anxiety at work is an ongoing process. It requires self-awareness, proactive measures, and a commitment to self-care. By implementing these practical tips, you can find greater balance, well-being, and fulfilment in both your professional and personal life.

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10 Effective Strategies for Managing and Improving your Anxiety

Anxiety is a natural response to stress, and it is normal to experience occasional anxiety in our daily lives. However, for some people, anxiety can become overwhelming and interfere with their daily activities, relationships, and overall quality of life. If you struggle with anxiety, it is essential to seek professional help. But there are also effective strategies you can use to manage your anxiety on your own. In this blog post, we’ll explore ten effective strategies for managing anxiety.

  1. Practice Deep Breathing

Deep breathing is a simple and effective way to manage anxiety. When we’re anxious, our breathing tends to become shallow and rapid, which can exacerbate our symptoms. By taking slow, deep breaths, we can calm our body’s stress response and reduce anxiety. Try taking a deep breath in through your nose for four seconds, holding it for a count of four, and then exhaling slowly through your mouth for six seconds.

  1. Challenge Your Thoughts

Anxiety often stems from negative and unrealistic thoughts. When you notice yourself having anxious thoughts, try to challenge them with evidence and logic. Ask yourself, “Is this thought based on fact or fear?” “What’s the worst that could happen, and is that really likely?” By challenging your thoughts, you can gain perspective and reduce anxiety.

  1. Practice Mindfulness and Meditation

Mindfulness is the practice of being present and fully engaged in the moment. By practicing mindfulness, we can learn to observe our thoughts and feelings without judgment and reduce our anxiety. There are many mindfulness practices to choose from, such as meditation, yoga, or simply taking a few minutes to focus on your breath.

  1. Exercise Regularly

Exercise is one of the best ways to reduce anxiety. When we exercise, our body releases endorphins, which are natural mood-boosters. Regular exercise can also improve sleep, reduce stress, and increase self-esteem. Try to aim for at least thirty minutes of moderate-intensity exercise most days of the week.

  1. Get Enough Sleep

Sleep plays a crucial role in our overall mental health. When we don’t get enough sleep, we’re more prone to anxiety and stress. Try to establish a regular sleep routine, aim for seven to eight hours of sleep each night, and create a calming sleep environment.

  1. Connect with Supportive People

Social support is critical for managing anxiety. Spending time with supportive friends and family members can reduce stress and provide a sense of connection and belonging. If you don’t have a support system in place, consider joining a support group or seeking therapy.

  1. Set Realistic Goals

Setting and achieving goals can be a great way to build confidence and reduce anxiety. However, it’s important to set realistic goals that are attainable. Break down larger goals into smaller, more manageable steps, and celebrate your progress along the way.

  1. Limit Caffeine and Alcohol

Caffeine and alcohol can both exacerbate anxiety symptoms. Caffeine is a stimulant that can increase heart rate and make us feel jittery, while alcohol is a depressant that can disrupt sleep and mood. Limit your intake of these substances to reduce anxiety.

  1. Use Relaxation Techniques

Relaxation techniques such as progressive muscle relaxation, visualization, and aromatherapy can be helpful in reducing anxiety. Experiment with different techniques and find what works best for you.

  1. Take Breaks

Finally, it’s important to take breaks and prioritize self-care. Taking time for yourself can reduce stress and prevent burnout. Whether it’s reading a book, taking a bath, or going for a walk, make sure to prioritize activities that bring you joy and help you relax.

In conclusion, managing anxiety can be challenging, but there are many effective strategies you can use to reduce your symptoms. By practicing deep breathing, challenging your thoughts, starting a meditation practice, getting enough sleep, connecting with others, setting realistic goals, limiting csffiene and alcohol, doing relaxation techniques and taking breaks, can all help you reduce anxiety and live a more fulfilling life.

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Six strategies to help reduce your stress

Stress is a common experience that we all face from time to time. It can be caused by a variety of factors such as work pressure, financial difficulties, health problems, family issues, or simply the demands of daily life. While some stress can be beneficial and motivate us to take action, excessive stress can have negative impacts on our physical, emotional, and mental well-being. In this blog, we will discuss the effects of stress and some strategies to manage and reduce it.

Effects of Stress When we experience stress, our body releases hormones such as adrenaline and cortisol that prepare us to take action. This is often referred to as the “fight or flight” response. While this response can be helpful in short bursts, prolonged exposure to stress hormones can lead to negative health effects such as high blood pressure, heart disease, and weakened immune function. Additionally, stress can impact our mental and emotional health, leading to anxiety, depression, and difficulty concentrating or making decisions.

Strategies to Manage Stress The good news is that there are many strategies we can use to manage and reduce stress. Here are some tips:

  1. Practice Mindfulness: Mindfulness meditation is the practice of being present in the moment and non-judgmentally observing your thoughts and feelings. Mindfulness  meditation can help reduce stress by promoting relaxation and increasing self-awareness.
  2. Exercise: Exercise is a great way to reduce stress and boost mood. Even a short walk can help reduce stress levels and promote relaxation.
  3. Connect with others: Social support is an important factor in managing stress. Reach out to friends or family members for support or consider joining a support group.
  4. Take breaks: It’s important to take breaks throughout the day to recharge and reduce stress. Take a few deep breaths, go for a short walk, or engage in a relaxing activity like listening to music or taking a warm bath.
  5. Practice self-care: Taking care of yourself is an important part of managing stress. This includes getting enough sleep, eating a healthy diet, and engaging in activities you enjoy.
  6. Seek Professional Help: If you are experiencing chronic or severe stress, it’s important to seek professional help. A therapist or counsellor can provide tools and techniques to manage stress and improve mental health.

In conclusion, stress is a common experience that can have negative impacts on our physical, emotional, and mental well-being. However, there are many strategies we can use to manage and reduce stress. By practicing mindfulness meditation, exercising, connecting with others, taking breaks, practicing self-care, and seeking professional help when needed, we can reduce the impact of stress on our lives and improve our overall well-being.

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How Sleep Can Affect Your Mental Health: How They Affect Each Other

Sleep and mental health are closely connected, and the quality of your sleep can have a significant impact on your mental well-being. On the other hand, your mental health can also affect the quality and quantity of your sleep.

When you’re feeling anxious, stressed, or depressed, it can be difficult to fall asleep or stay asleep. Conversely, lack of sleep can contribute to feelings of anxiety, stress, and depression. In fact, chronic sleep deprivation has been linked to an increased risk of developing mental health conditions, such as depression and anxiety disorders.

Studies have also shown that sleep problems can be a symptom of mental health conditions, and can even worsen their symptoms. For example, people with depression often experience sleep problems, such as insomnia or oversleeping. These sleep problems can make the symptoms of depression worse and make it more difficult to manage.

In addition to the direct relationship between sleep and mental health, sleep also plays a role in regulating the release of hormones in the body, such as cortisol and serotonin. Cortisol is a stress hormone that can interfere with sleep, and a lack of sleep can cause cortisol levels to increase, leading to feelings of stress and anxiety. On the other hand, serotonin, a hormone that regulates mood, appetite, and sleep, is also affected by sleep. A lack of sleep can reduce serotonin levels, leading to feelings of sadness and depression.

In conclusion, the connection between sleep and mental health is complex, and it’s important to prioritise good sleep hygiene to maintain both physical and mental well-being. This can include creating a relaxing bedtime routine, avoiding screens for a few hours before bed, and creating a comfortable sleep environment. If you are experiencing sleep problems, it may be helpful to consult a doctor or mental health professional to address any underlying mental health concerns.

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Energy healing can help with sleep and mental wellbeing, email if you would like more information. I am a qualified adult sleep consultant.

How to Understand and Overcome Anxiety: Five Tips for a Happier Life

Anxiety is a normal part of life, but it can become a problem when it starts to interfere with daily activities. Many people experience feelings of worry, nervousness, and fear, but with the right tools and techniques, it’s possible to manage and overcome these feelings. In this blog post, we will explore the causes of anxiety and provide tips and strategies to help you find peace and calm.

What Causes Anxiety?

Anxiety can stem from various sources, including stress, trauma, genetics, and even certain medical conditions. For some, it may be a temporary response to a stressful situation, while for others, it can be a chronic condition that requires ongoing management.

Tips for Overcoming Anxiety

  1. Practice mindfulness meditation: Mindfulness meditation is a powerful tool for managing anxiety. By focusing on the present moment and letting go of worries about the past or future, you can reduce feelings of stress and anxiety.
  2. Exercise regularly: Exercise has been shown to have a positive impact on mental health and can help to reduce feelings of anxiety.
  3. Get enough sleep: Sleep is essential for our overall health and can greatly impact our emotional well-being. Make sure you’re getting enough sleep each night to help manage anxiety.
  4. Connect with others: Talking to a trusted friend or loved one about your feelings can be a great way to reduce feelings of anxiety. Joining a support group can also provide a sense of community and a safe space to discuss your concerns.
  5. Seek professional help: If your anxiety is causing significant distress in your life, it may be helpful to seek the advice of a mental health professional. They can help you develop coping strategies and provide support as you work to overcome your anxiety.

In conclusion, anxiety can be a challenging and overwhelming experience, but with the right tools and support, it’s possible to overcome. Remember to prioritize self-care, connect with others, and seek professional help if needed. By taking control of your anxiety, you can create a happier and more fulfilling life.

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5 Reasons to meditate and reduce your stress and anxiety.

By Soul Essence New Eltham

Clears your mind.

Meditation helps clear all the jumbled thoughts we constantly have in our heads, possibly causing overload and stress. By meditating, we can relax and focus on the guided meditation or feel and acknowledge our worries, painful memories, thoughts, and emotions and help them dissipate. You can also find the underlying cause of your anxiety.


Meditation helps you focus on your breathing; by slowing your breathing and using your belly to breathe, you start to relax. Once our bodies start to relax, we feel less stressed and anxious.

Helps you focus.

Firstly, most meditations focus on the breath or a person’s voice for part of the time. If your mind wanders or thoughts come, let them go and bring your focus back to the breath or voice each time. The more you do this the longer you are able to focus before thoughts enter your mind. The more regularly you meditate, the better your ability to focus will become. This will help you be more productive and less stressed.

Helps you sleep better.

Problems with sleep are often due to stress. Stress can cause tension, worry and anxiety, making it hard to fall asleep. By meditating before bed, you will feel more relaxed and calmer, making it easier to get to sleep and improving the quality of your sleep.

Being present in the now.

Living in the past can cause stress and anxiety. We need to remember the past cannot be changed; we can only learn from past experiences. The future has not happened, and we can only change the future by what we do NOW. Therefore, we often feel unhappy, stressed and anxious. We may not even realise it, however constantly living in the past and future can make you feel tired and out of touch with yourself. Meditation can help you stay present and focus on the present moment.

We have a course of meditations to help reduce stress and anxiety, starting Thursday 1st September 2022. The course will be fortnightly at 8 pm.  The cost is £45 for all six sessions or £10 on the night. To check dates click here

Book a session now!

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Learn how to reconnect to the earth and improve your health

Grounding, which is sometimes called “earthing”, involves doing activities that reconnect you to the earth’s current and helps you to become grounded.

By being electrically grounded you will feel:

  • Centred
  • Solid
  • Strong
  • Balanced
  • Less tense
  • Less stressed.

People live with constant, stress, pain, anxiety, depression and fatigue, there is also an increase of people suffering from autoimmune diseases in our modern world. Research has started to look at how disconnected from the earth we are and how this may affect our health.

We are bioelectrical beings living on an electrical planet. Our body operates electrically, our cells transmit frequencies to run our heart, muscles, nervous and immune systems.

When we live in the cities, we no longer walk barefoot outside or wear natural leather shoes that allow you to absorb the grounds energy. We wear rubber and plastic soled shoes which insulate us from the earth’s energy. By being disconnected and ungrounded we are no longer in touch with the earth’s energy.  There has been some research done which is showing how grounding/earthing can help, decrease pain and inflammation, reduce stress levels, and improve circulation.

Here is a youtube link which explains some of the research and goes into much more detail.

As healers we are encouraged to connect with the ground barefoot before we start any sessions with our clients. The best way to connect to the earth is to walk barefoot on grass, sand, concrete, or earth. We do grounding exercises to help us connect to earth.

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 stop) 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

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.


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