self care – Page 3 – Keeping it creative

lifestyle, Mindfulness, self care, wellbeing

Monday Matters: 15 Relaxing things to do this Summer

Posted on Jul 10, 2023Jul 9, 2023 by Laura

The summer is finally here bringing with it longer and warmer days, sunshine and gentle breezes. Today, I’m sharing fifteen relaxing activities for you to try over the next few months. Why not create a bucket list (maybe with little doodles for each item) in your notebook or planner as a visual reminder?

Enjoy a picnic in your local park

One of my favourite things to do in the summer is to fill our cool bag with lots of tasty lunch items to enjoy al fresco in a park or at a local picnic spot. Must haves for me are juicy strawberries and a nice cold bottle of fresh orange but you can tailor make a menu of your favourite cold foods.

Take a hike

There are so many different options for a long summer walk – ambling through shady woodland, following a riverside path, taking a coastal route, heading for the hills or following a trail at a nature reserve are just some ideas that come to mind. If it’s a hot one, pace yourself and take plenty of water to keep yourself hydrated. After I got bitten repeatedly whilst on holiday in Norfolk, I would also recommend a good application of insect repellant too! Often, there’s little or no phone signal out there so you get a tech break too.

Make lemonade

Nothing beats a refreshing lemonade on a hot summer’s day and it’s even better if it’s homemade. Check out this easy recipe to make your own from scratch and then enjoy as part of a picnic or in your back garden.

Watch the sunset

I’ve seen and photographed some spectacular sunsets over the years and each time it’s an amazingly calming and restful way to end my day either alone or with someone special. All you need is a view to the west, a good spot to sit or stand such as a park, a hill or somewhere else high up such as a rooftop bar, the beach or even a window in your house, and maybe a blanket if it’s become a little chilly outside.

Sit outside after dark and stargaze

This one takes a bit of planning as you need to choose a clear night but free apps like Nightshift tell you what the forecast is like and StarTracker or similar identifies the constellations you can see if you point your phone up to the night sky. It also helps if you choose a location which is high up or somewhere that gives you a wide view of the sky with limited light pollution. Hills and beaches are particularly suitable.

Go somewhere quiet and read a summer themed novel

Nothing beats sitting in the sunshine or under the shade of a tree in a quiet spot to read a lighthearted summer novel. Popular authors who have written some great seasonal fiction include Phillipa Ashley, Sue Morecroft, Veronica Henry, Emily Henry, Katie Fforde and Jo Thomas.

Enjoy an iced coffee (or other iced drink if you prefer)

There are so many summer drinks options available in our local cafes at the moment – frappuccinos, refreshers, iced teas and coffees and new bubble teas. My favourite is a Starbucks Iced Brown Sugar which is made with oat milk, espresso and brown sugar syrup. And it’s less calorific than the hot caramel macchiato I choose during the colder months. Whichever drink you go for, make sure you consume it mindfully and savour every sip.

Treat yourself to a delicious ice cream

There’s nothing better than ice cream on a hot summer’s day and nowadays there’s so many flavours and styles to choose from. And if you’re dairy free or vegan, there’s often plant based options including the new vegan raspberry swirl Magnum or a nice, refreshing and tangy sorbet. We like to take our foldable chairs in the boot of our car when we go out in the summer time so we can sit and enjoy our tasty treat in comfort and relax for a while in the sunshine afterwards..

Immerse yourself in nature

Spending time outdoors in nature can improve both your physical and mental health. Some of my favourite relaxing summer activities include visiting a botanical garden, wandering through a meadow spotting bees and butterflies, visiting wetland habitats with my binoculars to observe water birds and taking my DSLR camera to photograph flora and fauna.

Make fruit salad

A cocktail of fresh fruits is a great summer dessert and is super healthy too. Seasonal choices which work well include strawberries, mango, watermelon, raspberries, papaya, pineapple, melon, blueberries and cherries (don’t forget to remove the stones). Preparing the fruit salad yourself is a wonderfully calm and mindful activity and it means you can choose your absolute favourites to include. Popping the bowl in the fridge to chill for a while before eating makes it even more refreshing.

Try earthing

Earthing is the practise of being in direct contact with the earth’s surface. This could involve walking outside barefoot, sitting or lying on the grass, paddling in the sea or outdoor swimming. Research shows that this popular summer time activity has a whole host of benefits including releasing tension, improving sleep, boosting our immune system and generally leaving us feeling calm and relaxed.

Get active

There are so many fun ways to get active outdoors such as going for a bike ride, canoeing, sea swimming, beach volleyball, tennis, cricket, rounders or even enjoying a game of frisbee. Whatever sporting activity you choose, requires a great deal of concentration which can help to take your mind off the stresses of modern life. Just remember to dress appropriately and wear sunscreen.

Attend an outdoor event

Most towns and cities offer a range of outdoor events over the summer to suit different ages and tastes. Your local newspaper and council webpages should provide all of the information you need about what’s on. This year in Sunderland there are outdoor music concerts at our football stadium, a food and drink festival, plus a dance party in the city centre featuring local DJ sets and a range of other musical artists. There’s also a pride event which includes a parade and lots of other colourful and fun activities. Slightly further afield, there are a number of open air theatre events which include Jane Austen’s Emma, A Midsummer Night’s Dream and a family friendly adaptation of The Secret Garden. The National Trust Website is a good place to find our about a range of outdoor theatrical events.

Play a lawn game

There are so many fun outdoor games you can play either in your back garden, if you have one, or on the grass at your local park. There’s giant versions of popular indoor favourites such as garden dominoes, giant Jenga and lawn darts, plus other options you might have tried out as a kid like swingball, quoits, bean bag challenges and croquet. You could even have a get together with family or friends and hold a tournament!

Make a summer scrapbook or Traveller’s Notebook journal

Creating a scrapbook or Traveler’s Notebook journal is a wonderful way to document all of the fun things you did over the summer. Each time you do something on your bucket list, take a photo or two to capture it and make a note of how you felt and anything funny or particularly memorable that happened. It’s up to you whether you dedicate a few hours to working on your memory keeping each week or spend a whole day getting creative. You can also add other souvenirs such as tickets, postcards, packaging, maps or leaflets from places you went, pressed flowers, mini printed out book covers of novels you read etc.

Final words…

So there we have it, fifteen relaxing and enjoyable activities to try this summer. Let me know in the comments which ones appeal the most and if you have any further ideas, I would love to hear them.

Enjoy your summer of happy memory making,

hygge, lifestyle, Mindfulness, self care, wellbeing, wellness

Monday Matters: Simple ways to embrace the hygge lifestyle this autumn/winter time

Posted on Oct 31, 2022Oct 29, 2022 by Laura

Last week in my blog post, I wrote about the winter blues which many of us experience during the darker months of the year. As part of my practical tips, I talked about keeping yourself warm and cosy. Today, I’m going to take this a little further, looking at the concept of hygge, what it means and how we can embrace the idea to improve our wellbeing during the autumn/winter time.

What exactly is hygge?

According to Oxford dictionaries online, hygge is:

a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being (regarded as a defining characteristic of Danish culture)

Popular Danish author Miek Wiking explains in his book:

Hygge is about an atmosphere and experience, rather than about things. It’s about being with people we love. A feeling of home. A feeling that we are safe, that we are shielded from the world and allow ourselves to let our guard down.
The Little Book of Hygge

Elements of hygge and creating what Miek describes as a ‘hyggely atmosphere’ include soft textures, warmth, natural greenery – bringing the outdoors in, candlelight, togetherness, being present, comfort, pleasure, peacefulness, sharing and showing gratitude.

Ways in which we can embrace the hygge life this autumn/winter

There are so many ways to bring hygge into your life that whole books have been written on the topic such as Miek Wiking’s Little Book of Hygge. Today, I’m going to give some decor ideas which you can put in place in your home to create an atmosphere of hygge and a number of suggestions of activities you might like to try to evoke feelings associated with hygge living. I hope these will help make your autumn and winter a wonderful time which is full of happy memories and blissful feelings.

Soft lighting

A great way to create a cosy and intimate feeling in your home is with soft lighting. This can be achieved in a number of ways e.g. by using lamps with low wattage bulbs rather than bright pendant lights, dotting candles around (battery operated if you have young children or want to place them somewhere small or in a high traffic area) or mood lights – those ones which cycle through different colours are nice. As well as my little battery-operated set of three candles, we recently invested in a string of starburst lights and we have them hanging from a hook on the ceiling in the corner of our dining area – they look fantastic and are great for ambience when we’re enjoying a homecooked meal.

Chunky knits

Adding chunky knits in neutral colours such as cream, taupe, pale greys, ivory and of white in the living area of your home (and maybe your bedroom) helps to create a feeling of warmth and can be especially useful on chilly evenings. A selection of blankets and throws in a wicker basket or positioned on the arms of a sofa looks great and are close at hand when needed. Choosing different textures also makes for a tactile experience too. We like to have plenty of cushions in a range of different fabrics on our chair and sofa to make them super comfortable.

Greenery and nature

Bringing the outdoors in is another aspect of instilling a hygge vibe in your home. This can be achieved in a number of ways. Collecting nature items on a woodland or forest walk can be great fun – this could include conkers, acorns, pine cones, colour changing fallen leaves, sprigs of holly, spruce tree branches etc. When you get them home, I recommend leaving them giving them a gentle shake outside and leaving them on a white sheet of paper for a while so that any residing creatures can escape.

Displaying photos of scenery, wildlife, yourself and your family out and about in natural environments can remind you of happy times outdoors. You might choose an image from one of your favourite walks, stunning landscapes e.g. hills or mountains, waterfalls and rivers or close ups of nature (macro shots) such as berries hanging from a tree branch, interesting fungi or lichen on a tree etc.

There’s often home decor made from nature items available in home and lifestyle stores which can be picked up relatively cheaply, For example we have a glittery hedgehog made from pine cones and a reindeer which has bark attached to its front and ears. They both really twinkle in candlelight too!

And, if you spend a lot of time on your computer, tablet or phone a lovely idea is to choose a natural scene as your wallpaper or nature items as your screen lock or homepage. You can also sometimes get notebooks with patterned covers which would look great on your desk. This could be winter scenes, cute wildlife e.g. hedgehogs, squirrels and deer or flora such as poinsettias, holly or seasonal trees.

Cosy nook

Most Danish homes will have a cosy nook as a space for relaxation. This is usually somewhere comfortable to sit which has all of the hyggely elements – soft lighting in the form of candles or lamps, blankets and cushions, natural elements – the Danes love wood, tactile elements and a good book or magazine to read. In our living room, we have a gorgeous, swivel chair in a dark pink, soft velvet which is next to the window. There’s a table there with a cute hedgehog coaster on for a hot drink and a selection of books and magazines. We also have blankets nearby on our settee although it’s rarely cold when we sit there as it’s right next to the radiator. Can you think of a place in your homer where you could create a similar cosy nook? What would be your comforting essentials?

Indulgent foods and drinks

Although I recommend a diet which is balanced, varied and on the whole healthy, there’s nothing wrong with enjoying the odd treat and as pleasure is another element of the hygge life, I recommend indulging every now and then. Trying new things e.g. different flavours will add to the experience. Why not sample a flavoured hot chocolate such as mint or salted caramel, choose a previously untried dessert from your local supermarket or bakery to enjoy with family or friends or just on your own when you’re relaxing, or pick out a different nice sounding coffee blend instead of your usual? Or, you could have a go at creating a dessert using a recipe you found on Pinterest. I know that my husband and I often tried out new main courses but rarely do homemade puddings. Cooking can be a great way of spending fun and quality time together too!

Togetherness

Family and spending quality time with them is very important to the Danes. The same goes for good friends too. Being hyggely is all about getting together in the home and doing things either as a family on a small scale, extended family or a group of friends. I have lots of ideas for doing this but here are a few to get you started:

movie night – pick one of your favourites that you’ve seen a few times so that if you start chatting it won’t matter
tv series binge watch – ask everyone to bring a tasty snack
games evening – Scrabble, Jenga, Monopoly, Cluedo, Kerplunk, dominoes, card games etc. depending on the ages and abilities of the participants
afternoon tea – think tiny sandwiches and mini cakes along with a selection of warm drinks
candlelit dinner – intimate dinner for two or with the kids, just make sure you ban mobile phones at the table so the conversation flows!
jigsaw puzzle – we like 1000 piece ones which take a while and they’re big enough for more than one person to work on at once
pajama party – this could include lots of decadent foods (everyone could bring something to share) and hot chocolate (with a choice of toppings) or beauty treatments such as face packs, manicures and foot spas.
holiday preparation – if you’ve booked a holiday somewhere else in the country or abroad, a nice thing to do is get a feel for the place before you go. This could include finding out about things to do there, places to visit, popular food stuffs, traditions and the language. If you’re heading overseas, you might even watch a film or TV series which is set in your chosen location.
Photo memories night – why not spend an evening reminiscing over previous times spent together by looking through old albums or journals?

Whichever kind of get together you choose, it should be really informal if you want it to be a hyggely occasion. The Danes prefer slow and simple living, anything flashy is completely frowned upon!

Showing gratitude

Being grateful for all that you have is, according to Miek, another key element of hygge. Why not start a gratitude practice where you spend 10 minutes each morning or evening considering what you’re thankful for. Try to choose experiences and feelings as well as material things, for example, the chance to sit out in the sunshine and listen to the birds in your garden, a text message from a friend asking how you are and if you’d like to meet for coffee next week, a riveting TV drama series that you’re hooked on.

Final words…

I hope you have enjoyed reading my ideas for creating a hygge atmosphere in your home. I haven’t read Miek’s Little Book of Hygge yet but it’s on my TBR list. I noticed he’s also recently released a new book called My Hygge Home – How to make home your happy place and if it’s of the standard of his earlier titles, I’m sure this is well worth a read too. Let me know in the comments if hygge sounds like a feeling you would love to have in your home and which of the ideas you would be interesting in trying.

Until next time, lots of hyggely hugs,

depression, depression management, life hacks, mental health, self care, wellbeing, wellness

Monday Matters: 7 practical ways to combat the winter blues

Posted on Oct 24, 2022Oct 23, 2022 by Laura

This morning I got up earlier than usual as I wanted to get a few things done before heading to do some work at the university. It was still quite dark as sunrise was not until 7.43am today and I switched on a little set of battery-operated candles I’ve recently bought (a bargain at £7.99 for three at various heights and including batteries from Festive Lights Store on Amazon) to bring some gentle light into the bedroom. They’re dinky enough to have on my bedside cabinet so are within easy reach – no having to pull back the duvet for me!

Although I’d enjoyed a good night’s sleep and managed to rouse myself pretty easily, I’ve noticed that I don’t jump out of bed raring to go like I did during the spring and summer months. I think many of us will acknowledge that we find it more difficult to get out of bed on dark mornings and, depending on our occupations or daily schedules we might also find that the lack of exposure to natural daylight during the autumn / winter months can dampen our mood somewhat. Even if we haven’t been diagnosed with Seasonal Affective Disorder (SAD for short, rather aptly), most of us will agree that limited sunlight has some sort of effect on our health and wellbeing. In today’s blog post, I want to share some practical tips for combating what I’m going to call the ‘winter blues’ and the associated symptoms which may be present at this time of year and continue until springtime.

Signs of the winter blues

The symptoms of ‘winter blues’ will generally be quite mild. They may have an impact on your life, to a small extent, but should not make your days feel like a constant struggle. Please seek medical advice if you are displaying many of the signs of depression as you may need professional help. Signs of ‘winter blues’ which are commonly experienced by individuals include:

being less active than usual
sleeping for longer and still struggling to get up in the morning
showing signs of lethargy – lacking energy and feeling sleepy during the day
having poorer concentration skills than usual (you might be easily distracted, tasks might take you much longer to complete or you might find them more difficult, you might also struggle to attentively listen to someone when they’re talking or not fully comprehend what they’re saying)
having an increased appetite (often craving carbohydrates such as cakes, sweets and biscuits) which may cause weight gain
finding yourself wanting more stimulating drinks such as coffee or energy drinks because you feel like you need a caffeine boost
being less enthusiastic about activities you usually enjoy
rejecting social invitations (e.g. due to lack of energy or your body telling you that you need to stay at home and chillax. Some people will say they like to hibernate for the winter!)

What’s the difference between Winter blues and Seasonal Affective Disorder?

Winter blues:

not a clinical diagnosis
a mental state which comprises of feelings of sadness and lower energy levels during the coldest and darkest months of the year (when compared to the lighter, brighter, warmer and sunnier months)
doesn’t have much impact on day-to-day functioning (you can still carry out usual tasks or you can go to work or school as normal)
generally happens in the winter time and possibly some of autumn too
can be managed by making a few lifestyle changes such as those suggested below

Seasonal Affective Disorder:

a clinical diagnosis made by a medical professional such as your GP or your psychiatrist
affects day-to-day functioning and can make life a struggle usually during the autumn and winter months but can also occur in the summertime – S.A.D. has a seasonal pattern of some sort
takes its toll on many aspects of life including relationships, work, school or home life, sense of worth and sleep patterns
sometimes referred to as ‘winter depression’
requires professional help such as a talking therapy or medication such as anti-depressants

Practical tips to help you cope with the winter blues

Try to stay active Exercise is known to boost your mood so it’s important to stay active even if you feel like curling up under a blanket or sitting in front of the fire for the day. Doing a workout each day will also help to improve your energy levels during the daytime and make you tired in the evening so you can enjoy a better night’s sleep. This could be a 15-30 minute walk, a gym class such as Zumba, spinning or flow yoga or a home-based exercise such as following a routine on YouTube. Anything which gets your heart pumping is good. You could even put on some music and dance around the room!

Get outside Going out for some fresh air, especially on bright days can help you get more light. Taking a walk in nature e.g. in woodland or your local park can be particularly mood boosting. I like to look for signs of autumn or winter such as changing leaves, glistening spiders webs, amazing fungi, conkers acorns and beech nut shells, wildlife such as jays, squirrels and nuthatches, brightly coloured berries, morning frosts, snowfall, icicles, early flowers such as snowdrops and crocuses. Just make sure you wrap up really warm on particularly cold days – remember there’s no bad weather, just bad clothing!

Eat healthily At this time of year, it can be tempting to comfort eat high calorie, sugary or fatty foods to give yourself a quick energy boost or to try to make yourself feel better in some way. Most of us crave carbs during the colder months and this often takes the form of junk foods, fatty snacks such as crisps, biscuits and cakes or high volumes of less healthy ‘white’ foodstuffs such as white bread, white pasta, white rice and white potatoes. However, it’s always important to try to maintain a balanced diet for a healthy body and mind (including stable mood). You can still eat foods which are high in carbohydrates but make sure they’re ones which are better for you. Examples of foods which are more healthy but also carb rich include quinoa, brown rice, buckwheat, pulses such as kidney beans, lentils and chickpeas, wholegrain oats, bananas, sweet potatoes, squashes, apples, carrots, broccoli and avocado.

During the autumn and winter seasons, we love to create homemade soups, stews, risottos and vegetable bakes. We also create lots of dishes with pulses such as lentils, beans and chickpeas. These are also comforting and warming foods but without a high calorie content. If we find recipes online, we tend to modify them in some way, so I type them out with the changes we made and add them to our recipe folder. We’ve found some really great veggie and vegan dishes this Autumn and most of them are pretty quick to make.

Keep yourself warm Research shows that feeling cold (and wet if you get caught in the rain) can cause your mood to dip so it’s important to try to keep yourself warm and cosy. With the current increasing energy prices, I appreciate that you might feel that this is very difficult and expensive at the moment. Try to make good use of blankets in the home and, when you can, get yourself moving to generate some heat in your body. I tend to get really cold when I’m sat at my laptop for long periods of time and in the past, I’ve resorted to a small heater but now I’m trying to remember to get up and move about at regular intervals. When you go outside, add lots of layers, hats, scarfs and gloves. You can also get thermal tops and leggings to wear under your clothes. I got mine from an outdoor clothing shop and they’re great for really cold days when I’m going to be outside for long periods of time.

Stay social It might be tempting to stay at home all the time during the dark and cold months but isolation isn’t good for your mental health. Why not meet a friend at a cafe and enjoy an autumn or winter special drink such as a Pumpkin spice latte, Apple crisp macchiato, Caramel apple spice, Peppermint Mocha, Gingerbread latte or Black Forest Hot chocolate? Or how about arranging a meal out in a traditional pub with homecooked food and maybe even an open fire? Try to say yes to some of the events you are invited to, even if you don’t feel like going, you may find that you really enjoy it when you get there.

Try something new Trying out a new hobby or having a go at some autumn or winter crafts can stimulate the mind, provide new and interesting challenges, give a really sense of achievement and boost your self-esteem and confidence. Mindful activities can also be great for relieving stress, reducing negative self-talk and generally creating a more positive mindset. I picked up a winter fox mini cross stitch kit and a ‘make your own reindeer’ felt sewing kit at Hobbycraft last week for less than £7 and they’ll keep me busy for hours. Also, when I’ve finished them, I can add them to my Christmas displays each year and remember what fun I had making them. There are lots of autumn and winter craft ideas on Pinterest too – why not create a board full of them and pick something different which requires minimal materials and will make a lovely display for your home or room?

I’m still working on developing my drawing and watercolour skills and something I want to try this year is sketching and painting different squashes. I’m then going to use the designs for my November theme. My husband and I have also enjoyed completing Christmas doodle challenges in the past too and we might give it a go again this year. I’m also doing December Daily for the second time – I’ve bought my album, page protectors and Christmas papers and stickers as well. In the new year, I’ll probably still have quite a bit of journalling to finish off and I’m hoping to finally get some of the jigsaws done which I’ve had for a while.

Boost your vitamin D levels Some of you will be aware that the biggest natural source of vitamin D is sunlight. It’s no surprise then, that our levels tend to dip in the darker autumn / winter months. Deficiency in this essential vitamin can cause fatigue, symptoms of depression and muscle pain so if you find yourself struggling with the winter blues, it’s important to find ways to raise your levels. When the weather allows, try to spend some time each day in the sunshine (about 30 minutes is good). This could mean going out for a walk, wrapping up and sitting in the garden to enjoy a tea or coffee, or working next to a brightly lit window at home or in the office. Eating foods which are rich in vitamin D can also help. Fatty fish and seafood are one of the best sources but if you’re vegetarian or vegan like my husband and I are, you’ll find most plant-based milk alternatives, orange juice, some vegetarian or vegan yogurts, many ready-to-eat cereals and tofu are usually fortified with vitamin D. Finally, if you still think you could do with a top up, as a last resort, you could also take a vitamin D supplement, especially on dark and dismal days.

Final words…

If after reading today’s post, you identify with many of the symptoms of S.A.D. in the link, I recommend seeking professional health from your GP (or psychiatrist if you are under a mental health team). As I explained earlier, Seasonal Affective Disorder can be quite severe and can seriously impact on your day-to-day functioning. Also, because it can occur from early autumn right through to the springtime, potentially it could last for over five months, which, as I know well myself, is a long time to be struggling with depression for.

For those of you that relate to the ‘winter blues’ symptoms, I hope you will consider trying out some of the self-management suggestions and that they help you to cope more effectively. If you have any further suggestions or have tried and tested methods that you personally use, it would be great if you could share them in the comments to support others who find this time of year a little challenging.

compassion, lifestyle, meditation, mental health, Mindfulness, self care, wellbeing, wellness

Monday Matters: Wheel Of Wellness – Spiritual

Posted on Sep 26, 2022Sep 26, 2022 by Laura

This week, in my series on The Wheel Of Wellness, I’ll be looking at the Spiritual segment. This section, which is the last to be covered, is all about finding life’s meaning and purpose whilst developing understanding of your personal values, beliefs and morals and using these to guide your actions and inform your way of living. Spiritual wellness does not necessarily involve being a deeply religious person or believing in the supernatural, rather, it is related to the human spirit or soul, as opposed to material or physical things.

A focus on spirituality involves learning to be more self-aware and recognising our existence in time and space. It’s also about becoming more familiar with our personal beliefs and values and how they affect the way we live and what we see as our purpose in life.

We all have a spirit within us which is constantly guiding us, looking after us and showing us the way to go. When we start to tune in to and listen to our inner voice, we’re using our spirit, and this is what can help us to lead a life in keeping with our wants, desires and passions. Connecting with our spiritual side can also help us to feel happier and healthier which I’m sure is something we all want.

Ways in which you can connect to your spiritual self

There are a number of ways in which you can really tune in to your spirit and think about what you really want for yourself and your life.

Quieten the mind – meditation is a great practice to develop but other mindful practices include writing in a daily journal, doing relaxing breathing exercises, taking a walk in nature, doing a meditative activity such as drawing, painting or colouring in, stretching exercises such as yoga, Pilates or mindful movements and praying.

Practise gratitude – identify a number of positives in your life each day, expressing and reflecting on them

Take a Mindful approach – focusing your awareness on the present moment, whilst calmly acknowledging and accepting your thoughts, feelings and bodily sensations is at the core of mindfulness as is a great way of becoming more in tune with your spiritual side.

Consider your personal values – values identify what is important to you in your life and how you wish to interact with the world. When your actions align with your core values you will immediately start to feel more content, fulfilled and satisfied. To help you do this, I’ve created a Pinterest board full of links to core values lists and related activities – try scanning the pages to see what resonates with you. You’ll see so many different ideas and the ones which you choose to add to your personal list will influence your decisions and life choices in many ways including:

your job or career path
your hobbies and pastimes
where you live
how you manage your money
your friendships, romantic partners and relationships
where you shop
compromises we are willing to make
how we parent our children
the ways in which we treat ourselves (both good and bad)

Whilst I was researching this blog post, I came across lots of worksheets, workbooks and exercises to try which focused on your values. One of these invited you to split your values into ‘Valuing myself’, ‘Valuing my relationships’ and ‘Valuing my work’. I had a quick go at this below but added ‘my life’ to the first category:

Valuing myself and my life

compassion, creativity, enthusiasm, open-mindedness, acceptance (self and others), creativity, happiness, health (emotional, physical and mental), learning, intelligence resilience, fun, wellbeing, respect for animals

Valuing my relationships

loyalty, thoughtfulness, love, playfulness, understanding, usefulness and humour

Valuing my work

contribution, commitment, professionalism, achievement, work/life balance

Spend time reflecting on your beliefs – these may have a religious focus or might be related to your core values. Examples of non-religious beliefs could be:

family comes first
we must take care of our planet
honesty is the best policy
everything happens for a reason
work/life balance is a priority
I should always try my best
community service is a central part of life
the different phases of the moon have particular influences on my life
breaking a mirror gives you seven years bad luck

Think about your dreams – not the ones you had in bed over the past few weeks, but your deepest desires and wishes. As part of this, you could do some journalling or have a go at creating a vision board. Afterwards, you might spend time reflecting on small but positive life changes that you could make right now to help you work towards these dreams.

Final thoughts…

Cultivating spirituality has many benefits for your physical and mental health and wellbeing. Getting to know your true self can help you begin to live in alignment with your core values and beliefs which is fundamental for a long and happy life. Psychologically, spiritual practices can develop your understanding of your inner self, leading to a greater sense of purpose. They can help you to think positively and clearly, lower your risk of stress, anxiety and depression and generally give you a better outlook on life. Physically, being more connected to your spiritual side can improve your immune system, help you to fight off illnesses, lower your blood pressure and reduce your risk of heart disease and stroke. It can also help you to make better choices in terms of diet and find other ways of looking after your body and your mind, for example by exercising regularly and finding time to relax. The peace and calmness we invite into our lives can also help us to get a restful night’s sleep.

I hope you have found today’s post useful and have enjoyed learning about The Wheel Of Wellness over the last few months. I would love to hear about your hopes, dreams and ambitions for the future and the ways in which you think you can bring these into fruition. In keeping with having an open mind, I’m currently learning about the magic of using the phases of the moon as a tool to develop self-awareness, self-care, nourishment and empowerment to live with purpose and to manifest my deepest wants and desires for life. You’ll see in my next blog post, in which I share my October bullet journal spreads, that this has inspired my theme for next month and provided me with lots of ideas.

Health and Nutrition, lifestyle, self care, wellbeing, wellness

Monday Matters: Wheel of Wellness – Physical – Part 3: Diet

Posted on Jul 11, 2022Feb 20, 2023 by Laura

For the final part of the ‘physical’ segment of The Wheel Of Wellness, I’ll be focusing on diet and the impact it can have on our physical and mental wellbeing. As part of this, I’ll be considering how the way we feel can impact our dietary choices and how what we eat and drink can directly affect both our mood and our energy levels.

What do we mean by the term ‘diet’?

Many people believe that the term diet refers to a specific eating plan where an individual eats less food because they want to lose weight / be thinner or only eats specific kinds of food e.g. those which are considered good for you, and cuts out bad or unhealthy foods. However, the simplest definition of diet is the food or drink which is typically eaten or drunk by a person or group of people. A diet can be incredibly healthy, extremely unhealthy or somewhere in-between the two. Personally, I prefer a happy medium where my diet is generally nutritious and balanced but still includes some treats and a moderate amount of alcohol. In fact, ‘moderation’ is very much a key word when it comes to a balanced diet.

Eating a healthy and balanced diet

There’s no shortage of information and guidance online about eating healthily to maintain good physical health but the most reliable place to look in the UK has to be the NHS website, specifically these pages and those found through the hyperlinks. Today, however, I’d like to focus on how what we eat and drink can have an impact on how we feel and also consider how making small changes to our diet can help us manage our mental health better by improving our mood, giving us more energy and helping us to think more clearly.

Mental health conditions, mood and our diet

How we feel can greatly influence what we choose to eat and drink. For example, if we’re struggling with anxiety, stress, depression or feeling down, our appetite can be affected and our daily routine might change, which could impact on our eating patterns. During periods of difficulty, some people won’t feel like preparing or eating food at all, whereas others will find comfort in doing so and may overeat or binge eat.

What we choose to eat or drink at different times has been shown to affect our mental functioning and can potentially worsen symptoms of conditions such as anxiety disorders, depression and bipolar disorder. Eating too much of some foods and not enough of others can contribute to ongoing or worsening of our emotional state. Certain drinks, particularly if consumed to excess can also cause problems too.

Keeping a food and drink diary

I’ve previously written a post about keeping a food journal to help with diet and weight loss but recording what you eat and drink, how much you consume and when can also help you to notice the effect on your emotions particularly if you record how you feel afterwards. Over time you might work out which foods and drinks make you feel good or better and which make you feel worse. You might also learn which keep you awake, help you sleep or give you gut problems. If you do make improvements to your diet, you can also measure your progress over time.

Some tips for making positive changes to your diet to improve your mood

As well as using a food and drink diary to find out what helps or worsens your mood, the following tips can be really useful if you want to improve your diet with a view to being more healthy and regulating your emotional state.

Eating regularly

Even if you don’t feel like it or you’re really busy, it’s important to try to make sure you eat regularly. If your blood sugar drops it can make you feel tired, irritable and depressed. Eating regularly throughout the day and choosing foods that release energy slowly will help to keep your sugar levels steady.

Try to avoid food and drinks which cause your blood sugar to rise and fall rapidly such as sweets, biscuits, sugary drinks and alcohol and instead, go for complex carbohydrates and protein rich foods. Also, make sure you don’t miss meals. Eating breakfast gets the day off to a good start, particularly if you choose wholegrain cereal, protein rich eggs or low fat yogurt and fruit such as berries, apple or fresh mango. If you’re struggling with lack of appetite, try eating smaller portions of food spaced out more regularly throughout the day.

Stay hydrated

The most vital substance for a healthy body and mind is water. If you don’t drink enough during the day, you will likely find it difficult to concentrate or think clearly. You might also suffer from headaches, fatigue or constipation which are not great for your mood either.

It’s recommended that you drink at least eight glasses of fluid a day and this can include tea, juices and squash and smoothies. Coffee can also count towards your daily intake, but you should also be wary of the effects of too much caffeine.

Managing caffeine consumption

Caffeine is a natural stimulant which gives you a quick burst of energy and can make you feel more mentally alert and attentive. On the other hand, it can also cause you to feel anxious, depressed, nervous, restless or irritable. It can also give some people an upset stomach if they have too much or prevent much needed sleep, especially if you consume it before bed.

Caffeine is found in a range of beverages including coffee, tea, cola, some chocolate drinks and a range of manufactured energy drinks. Also, despite its name, decaffeinated coffee still contains a small amount of caffeine. If you regularly drink a lot of the above each day, there’s a very good chance you will become dependent on them and display withdrawal symptoms if you cut down a lot or stop consuming caffeine altogether.

Although many people enjoy caffeinated drinks, there are quite a few benefits of reducing your intake. These include:

better gut health
fewer headaches
easing of anxiety and panic
better quality sleep
improved skin tone, less signs of aging
lower blood pressure
healthier and whiter teeth
better able to naturally regulate your energy levels

Remember though, that suddenly stopping caffeine isn’t a good idea as this can result in short term symptoms of withdrawal. It’s best to cut down slowly if you want to experience the above benefits.

Managing alcohol consumption

Regularly drinking more than 14 units of alcohol each week is known to cause problems relating to your physical health making you at greater risk of a variety of cancers, heart disease, stroke, high blood pressure, gastric issues, liver damage and memory loss. Consumption of alcohol can also negatively impact on your mental health, but, despite this, many people turn to excessive drinking during periods of difficulty and/or mental illness.

Alcohol is known to have a depressant effect which can lead to fluctuations in mood and signs of deteriorating mental health. It is also associated with disrupted sleep which can result in poor energy levels, and worsening fatigue or exhaustion.

Avoiding alcohol altogether at times of difficulty would be the most beneficial, but even cutting down can significantly help with mood.

Planning ahead

Finding time to eat well can often be quite difficult, particularly if you’re struggling with one or more aspects of your mental health. Planning ahead when you’re feeling well and enjoying preparing and eating food can help. This can include batch cooking and storing healthy and nutritious meals in the freezer for times when you can’t face cooking. Creating a list of quick and easy meals to refer to can also be useful when you are struggling for ideas.

Final thoughts…

If you think you would benefit from making some changes to your diet to improve your physical and mental health it’s best to start slowly and take small steps towards where you want to be. Changing your whole diet suddenly is likely to leave you feeling overwhelmed and can cause you to go back to the bad habits that you are used to. Making one change at a time can also help you measure the effect on your mood and your general wellbeing.

We can often put a lot of pressure on ourself to eat a healthy diet but it’s important to enjoy the food and drinks you consume and not be too hard on yourself. Try to recognise any achievements large or small, and give yourself credit and praise for any improvements made. Also, remember that other factors can help your mental health and emotional state as well including getting plenty of fresh air and sunshine, doing some physical activity each day and getting a good quality sleep.

I hope you’ve found today’s blog post helpful and it’s given you some ideas on how to make small improvements to your diet. If you think that you need to make some dramatic changes to your food and drink consumption, it’s best to seek help from a professional. The first step would be to see your GP who can make some suggestions or refer you to a dietician. A specialist can then help you identify specific issues with your diet or identify or manage any eating disorders or food intolerances you may have.