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How to create self-care goals for your mindset

mental health mindset Oct 21, 2020

It's thought that humans can experience as many as 34,000 emotions.  This is an incredibly wide range of emotions. It's exhausting even thinking about it.

For many of us the way we feel goes far beyond simple explainers like "happy," "sad" or "angry". We have access to a smorgasbord of emotions day to day (or minute to minute). And with all that activity going on in our brains, it's not surprising that we can struggle to keep a handle on all this activity.   If you want to manage an unpleasant feeling, it's critical to introduce self-care habits into your routine. One particularly effective way to do this is by creating self-care goals.  

We've collated a list of some of our favourite examples to help you start on this journey: 

Goal #1: Better understand your emotions:

When you say you feel stressed, what do you mean? Are you overwhelmed? Frustrated? Feeling abandoned? There are loads of emotions moving through our bodies;...

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Mental Wellbeing: Where to start?

Your mental wellbeing is one of the most valuable assets you can invest in. This element of your health is tied tightly to your daily life, impacting your work; relationships and even physical wellbeing. So it's not something you want to ignore.

So, where should you begin?  There are three areas that you can focus on to really start to see an improvement in your well-being - your breathing, sleep and social connections.   Here’s a little insight into why these areas, in particular, are so significant.

Breathing:

Our breath is our anchor. It can centre us when things feel frantic; connecting us back to the present moment. Learning to breathe deeply and use breathing techniques as a way to calm the mind in stressful times is an essential tool in a busy life.  On the Mindology app, you’ll find a simple breathing meditation designed to quieten your mind and help you access a tranquil mindset.

Sleep:

Poor sleep quality is the enemy of a clear thinking, it...

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5 Essential Foods for Brain Health

There’s no single superfood that can guarantee good brain health nor any magic supplement that will stop cognitive decline. However, there are certain foods that contain nutrients your brain loves and it’s a great idea to include them on a regular basis.

Salmon 
When nutritionists talk about brain food, salmon is usually top of the list and for very good reasons. Salmon is rich in the essential Omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA has powerful anti-inflammatory effects, particularly in the brain. DHA is vital for brain cell function, structure and repair and is found in its highest concentrations there. Low levels of DHA in adulthood are linked to reduced cognitive function and a greater risk of Alzheimer’s disease. Include salmon (or other fatty fish like tinned tuna or sardines) 2-3 times a week to reap the benefits. Pan-sear or bake salmon and toss through a nicoise-inspired salad with baby potatoes, green...

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Building Resilience

mindset resilience Sep 30, 2020

As this year has shown us (over and over), life can throw you some unexpected challenges. Unfortunately, that is true for all of us. While it’s disappointing to know that yes, we will all have to face some uncomfortable moments from time to time, one thing we should find comfort in is the fact that people are incredibly resilient.

 Yes, that includes you.

Resilience is the process of effectively coping with adversity; it’s about bouncing back from difficulties and moving forward afterwards. This nifty little trait gives people the strength to tackle problems head-on; to face extreme hardship and keep going on with their lives.

 Now, if you’re reading this and thinking, “Oh, well, those people are innately stronger than I am” let us be clear: that’s not true.

 Resilience is not a trait that you either have or don’t have. It’s not something static or set in stone at birth. This capacity can be developed, much like a...

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Brain boosting foods

brain mind moodfood Sep 09, 2020

You probably know that protein is needed for muscles and fibre is good for your gut, but what foods support the health of your brain?

Our brain processes all our thoughts and interactions with the world, stores memories, controls communication, movement and most of the organs in our body. It requires about 20% of your energy needs, more than any other organ, yet we hardly register this mental heavy lifting nor what foods help to support it.

Most importantly, your brain is delivered oxygen, glucose and essential nutrients through your circulating blood so the foods that are good for your heart are also great for your brain. To support both of these, be mindful of your salt consumption and favour mono-saturated fats. These can be found in avocadoes, olives, olive oil, nuts and seeds.

There are certain nutrients that can support healthy cell repair and signalling, reduce cellular stress and inflammation, slow down brain ageing and improve cognition and brain plasticity. Inflammation...

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Creativity… are we just born with it?

creativity mind mindset Sep 07, 2020

As someone who has worked in both the corporate world and in the design world with my fine jewellery brand and then back to my roots of psychology (and clinical hypnotherapy)… the idea of creativity is something I have seen in all my roles.

Recently, my son and I started watching the Netflix series – ‘Blown’ and we have been blown away (sorry for the lack of creativity in my pun). The reality series brings together an eclectic mix of glass blowing talent, and each week one is sadly eliminated. To say their skills are incredible is an understatement - and while you do notice the individuals with more experience - what’s equally impressive is every single person's imagination and interpretation of the brief they are given. Every single glass blower creates something so different - yet creative and unique.

Which got me thinking - is creativity something we are just born with and you either have it or you don’t. When you dig deeper into creative and...

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Mood Foods...

brain food Sep 03, 2020

When you think of the options you have for improving your mood, you may not consider the contents of your shopping basket. Whether it’s the ups and downs of everyday life or more enduring mood challenges, the foods you eat can have a big influence on your emotions and how you experience them.

The link between food and mood is complex but research points to several important relationships. Your diet affects neurotransmitter production, inflammation, stress hormones, blood sugar fluctuations and gut health and these things directly impact your mental wellbeing.  

Holistic nutritionist and chef Kate Spina shares her top 3 tips with Mindology :

1. Eat at Regular Times

The simplest thing you can do for your mood is to eat enough at regular times throughout the day. This gives your brain enough energy to function at it's best and helps you feel calmer. When we skip meals, we can feel distracted and irritable so plan for regular meals or snacks before you get ...

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What kind of mindset do you have.... and is it time for a change?

mind Aug 27, 2020

We often think we are just who we are – born the way we are, and that’s just it. But what if we became more self-aware, learned to understand ourselves, and acknowledged how we automatically react to situations that may not be the most beneficial for ourselves. What if we could recognise and understand how to change our mindset about our self.

There’s an important term called ‘Growth Mindset’ developed by Carol Dweck Professor of Psychology at Stanford University and author of Mindset: The New Psychology of Success. In Carol’s words, “Individuals who believe their talents can be developed (through hard work, good strategies, and input from others) have a growth mindset. They tend to achieve more than those with a more fixed mindset (those who believe their talents are innate gifts). “

What exactly does this mean for you, and how can you develop a growth mindset?

We know now that our brains are far more malleable than we thought....

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What's is Self-Hypnosis anyway...?

mind Aug 10, 2020

Self Hypnosis is simply being in a meditative sometimes trance like state. When we are in this state we have a highly focused attention with heightened suggestibility. There are 2 parts to self-hypnosis – firstly taking yourself into a calm meditative state (this is an essential first step and is where there is similarity to meditation), and once there making suggestions to yourself of what you want. 

Self-hypnosis is a tool and technique to embrace and make it work for you. Self-hypnosis is like meditation, except more goal-orientated, which is why many success-driven people are drawn to it.  All forms of hypnosis in theory is self-hypnosis, because no one can make you do anything you don’t want to do - despite what you see on TV about hypnosis being brainwashing or mind control.

Most of us have experienced some kind of hypnosis before in our everyday life. Watching your favourite tv show – fixated on the show, and all other things in...

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Sleep State

sleep Jul 26, 2020

Struggle with sleep apnoea or insomnia? Read on for some helpful tips.

Lack of sleep and sleep exhaustion is not healthy, but there is alarming new research emerging about the negative impact of sleep deprivation.

The Sleep and Learning Lab at Michigan State University conducted one of the largest sleep studies to date, and it showed that sleep deprivation affects us much more than prior theories thought.

"Our research showed that sleep deprivation doubles the odds of making 'placekeeping' errors and triples the number of lapses in attention, which is startling,” Associate Professor Kimberley Fenn stated.
'Placekeeping' is defined as the ability to complete a series of steps without losing one's place, so that means concentration, focus and cognitive ability.

"Sleep-deprived individuals need to exercise caution in absolutely everything that they do, and simply can't trust that they won't make costly errors. Often, like when behind the wheel of a car, these errors can have...

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