KellySewell

A little late with my Happy New Year but wishing you all the best for 2024 🙏

I moved away from my comfort zone just before Christmas into a new, full-time role, supporting welfare in education. Time has flown and I'm thoroughly enjoying picking up the ropes, training, and getting to know new people. I feel very suited to the environment and it's amazing to work in such a rewarding field every day.

I've been busy with other community interests I'm invested in also and there's still more I'd like to do.

I always trust that the Universe guides me in the right direction and I continue to be thankful for the opportunities that come my way 🙏

Are you drinking enough water?
Being even slightly dehydrated can affect not just your physical but also your mental health. In fact, some studies have shown that dehydration can lead to increased feelings of fatigue and anxiety, as well as loss of concentration and lower mood. All of which means that drinking plenty of water each day is an easy and important way to look after yourself. Current guidelines state that drinking six to eight glasses of water a day is best for optimum health. Not sure if you’re dehydrated? Check the colour of your p*e! It should be pale, if it’s any darker, simply reach for a glass of water. My preference is plain filtered water but you can add flavours such as lemon, mint or cucumber. And remember, those herbal teas count too.

📷 My cat Milo 💙

STOP ✋
Relax with a cup of tea…

People have relaxed with cups of tea for thousands of years, in fact, Zen Buddhist tea-drinking ceremonies were created with the sole aim of aiding meditation. Scientific research backs this up – tea drinking actually stimulates alpha brainwaves, which are associated with deep relaxation and enhanced clarity, and certain types of tea ca also adjust serotonin and dopamine levels, making you feel happier. Black and green tears are brilliant, but there are many more varieties out there to tempt your taste buds: peppermint can boost your mood, ginger is a good pick-me-up and chamomile (one of my favourites) is wonderfully calming.

So next time you’re feeling stressed or overwhelmed, take 5 minutes to relax with a cup of tea. It’s really good for your mind and soul.

What’s your favourite tea?

If you ever feel overwhelmed, take a moment to slowly inhale fully and exhale deeply. While you do so, become aware of the rise and fall of your chest; of your lungs filling and then emptying of air – make that one breath your whole world for the moment. A single, conscious breath is the simplest form of self-care.

If you think that saying no when someone asks you for a favour makes you a bad person, think again. Many of us worry that saying no can seem uncaring, but what if, by constantly saying yes to others, you start putting yourself under too much pressure, damaging your own mental health?

Unfortunately, many of us take on additional tasks, chores, projects, and responsibilities without pausing to consider how it will affect our wellbeing – but it’s important not to become overwhelmed. ‘Thanks for asking, but I’m afraid I can’t,’ is a kind but firm response. It’s also fine to buy yourself time. Saying ‘Let me check my diary and get back to you,’ will allow you to consider how the request will affect your own time and energy.

When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life – Jean Shinoda Bolen

Take a few minutes today to reflect on the different aspects of your life – work, family, social, downtime – are these harmonious and in balance, or do you need to make some small changes for improvement? Do you have an interest or hobby for your downtime, that’s just for you?

If you feel like you’re being pulled in every direction and there are demands on your time from work, family and social commitments, it’s easy to demote yourself to the bottom of your task list. Remember, you don’t always need lots of time – even just 5 minutes after lunch for some deep breathing or a short walk counts. You can also set alerts on your phone to remind you to do small, simple acts, such as drinking a glass of water every hour, or getting up from your chair and stretching for 60 seconds. However little time you have, make sure you take it and make the most of it – you’ll be amazed at the positive impact it will begin to make in your day.

You might feel bad about taking time out for yourself or indulging in some downtime, but remember, you cannot pour from an empty cup. If feelings of guilt arise, challenge them head on: list three reasons why taking time out for yourself in that particular moment will not only be beneficial for you, but also for those you will interact with later on in the day. You deserve the same level of care and attention that you give to others.

So, ditch the guilt and take a breather!

Introducing some self-care into your daily routine is a fabulous way of nurturing your mental, physical and emotional wellbeing. Make looking after yourself a daily habit to ensure you carve out time for yourself each and every day. Even just a few short moments to yourself can do wonders for your mind, body and soul, especially if you are currently experiencing feelings of stress or anxiety, or if you spend the majority of your time caring for others. Your self-care needs will likely change on a day-to-day basis, depending on your time constraints and energy levels.

You may want to get your day going with a power walk or, if you’re feeling drained after a stressful day, a cup of herbal tea in a quiet and peaceful place may be just what you need. If you have longer to yourself, you may try a home workout or a long soak in the bath. Some days, your self-care practice might simply involve taking a few deep breaths. Remember, looking after yourself includes the essentials too, such as eating nutritious food, drinking water and enough sleep.

Learning a new skill can give you a great sense of purpose and help you feel more positive.

What is it you’d really love to do?

For your hobby to inspire you, it must be completely yours – not something you think a partner, friend or family member would like you to do. Think about your passions and interests, and then take steps to make it happen. If you’d like to do something creative, there are so many possibilities out there, from life drawing to pottery or woodwork to jewellery making. Look for taster sessions or beginner’s courses in your chosen activity to get started.

Listen to upbeat music 🎶

It’s a scientific fact – listening to music you love makes you happy! What’s more, a study has shown that actively engaging with music by dancing or singing, correlates with even higher levels of happiness.

Whether I am belting out a favourite song along to the radio in the car or dancing to one, it instantly lifts my energy with a burst of feel-good positivity. Even something like the housework can be made more fun by listening to upbeat tunes. 🎶

Facing up to challenges that scare you is a powerful way of proving to yourself that you are capable of more than you think. First, bring to mind the things you’ve been putting off because of nerves or self-doubt – perhaps it’s asking for a pay rise, initiating a challenging conversation, or starting the gym. Try to work out what it is specifically that makes you nervous, then think of ways you might overcome those things. Who could you enlist to help you? Could you enrol in lessons or a course? try visualising how you’ll feel after you’ve accomplished the task. Even taking small steps is something to celebrate and be proud of and will help to boost your confidence and self-esteem.

What is something you have been putting off and what small step can you take today towards it?

A good old belly laugh is one of the best ways to boost happiness and feelings of positivity. In fact, research shows that laughing triggers the release of endorphins, your body’s feel-good hormones. Watching a comedy or listening to a funny podcast are great ways to get the giggles.

Last night we watched the Peter Pan Goes Wrong at Richmond Theatre which was hilariously entertaining and provided me with substantial belly laughs 😆

What’s your go to for funny entertainment?

Happiness is a quality of the soul... not a function of one's material circumstances.
~ Aristotle ~

Smile more, even if you don't feel like breaking into a cheesy grin, as smiling actually alters your brain chemistry. A smile prompts the release of the feel-good neurotransmitters serotonin, dopamine and endorphins, which lift your mood - even when the smile is fake - clever brain! So turning that frown upside down might begin to induce feelings of happiness and positivity.

Reflect on who your most positive family members and friends are. How do they make you feel? It’s very likely they are encouraging and supportive, and you feel more upbeat and strengthened yourself around them. Maintaining a positive mindset is far easier when those around you are optimistic and supportive so try to spend time with these people. And as cliché as it sounds, your vibe does attract your tribe! By having a more optimistic internal attitude and mindset, you will start to attract more positive people to you also.

Feeling low? A little pick-me-up might brighten your mood. Treating yourself to a bunch of flowers, a new book or a latte and cake in your local coffee shop are some great ideas but you don’t have to spend money; a stroll in the park, a soak in the bath or an early night count too. What does your soul need?

Each day, make a point of noticing at least 3, or even 5, good things in your life. These can be big (spending time with a loved one) or tiny (noticing pretty flowers on your walk). The more often you do this, the more accustomed you’ll become to looking on the brighter side of life. My gratitudes today include having a car that gives me independence and running water, I love a cool shower when it's hot!

Attitude is a little thing that makes a big difference – Zig Ziglar

Switching your mindset from negative to positive can sometimes be as simple as changing the way you talk to yourself – and others. Start noticing your internal dialogue, as well as your conversations with others. What is your tone? Are you putting yourself down? Are you focusing on negative news or events? How can you change this? Approaching something with an attitude of ‘I won’t be able to do this’ is feeding the doubt, try changing the narrative to ‘it may be challenging but I won’t know until I try’. If you notice you're often the first to point out a negative in a situation (I bet the train will be delayed as usual), focus on pointing out a positive instead (I’m looking forward to [where] we are going). You’ll be surprised how quickly your perspective on life shifts.

📷 Wednesday's blue moon from my bedroom window ✨

Research has found it's easier to create a positive change when you repeat daily affirmations. I have mentioned before how this has worked for me, it's a good method of rewiring negative thoughts, especially if you've been in that pattern for a while. Pick a phrase that resonates with you, one that will address a particular limited belief. For example, if you feel you're not good enough, remind yourself daily that 'I am enough', or if your facing adversity, choose 'I am strong, capable and fearless'. Repeat the affirmation throughout the day, each time you notice that negative belief creep in, rather like a supportive friend reassuring you. Keep practicing and you will start to identify with the words, which experts say can help shift your outlook.

It can be all too easy to spiral into a negative mindset if you’re going through a tough time. But it’s important to realise that viewing life through a more positive lens can be a choice. This simple shift in perspective can transform your life for the better. Of course, it is not always easy and it won’t mean bad things will never happen, but if you search for the positives in every situation, however small, you’ll slowly begin to cast aside that heavy, black cloud that hangs over you on those tough days. One of the most important realisations I had once I started my path to a positive mindset was the realisation that I was accountable for my own happiness. It’s wasn’t something waiting out there for me, it wasn’t dependent upon other people, situations or events, it was within me. And yes, I did start out by writing daily affirmations that I didn’t really believe at first, but slowly, day by day, I began to feel just like the words I had written. I still to this day say everything always works out for my highest good, and it always does. Never underestimate the power of the spoken word.

It’s easy to think that positive people are simply lucky to have such a carefree, happy-go-lucky approach to life. But while some of us do have a tendence towards more pessimistic thoughts, it is perfectly possible for even the most negative among us to cultivate a more optimistic outlook. I found by actively seeking out the good in life, the small things each day, and adopting some positive rituals, such as journaling and walking in nature, I soon started to feel more upbeat each day. The more I practiced that approach the more my positivity increased. Something that comes with increased positivity is resilience, confidence, and joy. A few years ago, every small inconvenience was a complete disaster, my pessimistic mind would blow things out of proportion. Having a positive mindset does not mean your life is totally free of challenges or stress, but it does help ride out the storms.

I’ve never been one for poetry and I've never posted a book review before, however, after following for a while and enjoying her posts, I decided to buy What the Wild Replied, my first poetry book. And I have loved every page read so far!

The poems touch my heart in such a way, I wonder if Becky has read my mind or that of female clients and friends. The poems are beautifully written, sincere and uplifting. They are also thought-provoking and encourage self-reflection, always leaving me with a sense of increased self-compassion and a 'I've got this' feeling. Truly inspiring work, thank you Becky 💛

By consciously choosing to live your life more mindfully each and every day, you will begin to notice some powerful positive changes to your wellbeing. Mindfulness has been scientifically proven to lower blood pressure, alleviate gastrointestinal problems, reduce chronic pain, aid sleep and treat a number of mental health issues, including depression and anxiety disorders.

If you’ve recently started practicing mindfulness, what positive changes have you noticed?

In the midst of movement and chaos, keep stillness inside of you – Deepak Chopra 🌼

Sitting quietly for a few moments each day can help you recharge.

If you find you have a few minutes to yourself, refrain from putting music on, or checking your social media. Simply, sit quietly, with your eyes gently closed if possible, and soak in a little silence. In the turbulence of a busy world, relish peace and quiet. 🌼

Whether you’ve decided to add meditation, mindfulness, yoga or another spiritual practice to your routine, it’s important to dedicate time to it regularly. The busyness of everyday life can easily mean that new well-being practices get brushed aside, if you let them. Set aside some time each day, you can even write it down in your diary, to help your practice become part of your routine.
What would be the best time of the week or day for your practice?

While we often think of meditation as being still and not moving, many people find it easier to enter a meditative state while performing slow controlled movements. One of my favourites, t’ai chi, along with Yoga and qigong are all deeply routed in spiritual practices and are excellent examples of how to blend movement, breathing and meditation. Designed to help evoke a sense of calm, peace and stillness within, as well as creating balance in the body, these practices help to improve both your mental and physical strength and flexibility. Any of these can be practiced in the comfort of your own home, or garden, and there are many online guided tutorials to follow. You may even wish to join a local class.

Do you already practice any of these?

Taking a moment to pause can help to interrupt feelings of stress, anxiety and panic. Take a deep breath and slowly count to ten. It might only be a brief respite, but in that short moment you will give yourself a little space and time to calm your mind and counteract any negative sensations you have been experiencing.

It’s so easy in a busy day to overlook things in your immediate environment; the sun streaming through a window, the breeze in the trees, a flower’s first bloom in the garden, the smell of your coffee. Focusing on such simple things is an easy way to bring your mindfulness practice into everyday life, and a wonderful way of find beauty, and gratitude, in seemingly mundane situations. This is also a good starting place for breath work. By consciously taking a series of long, slow, deep breathes during these tiny moments, it’s a great way to counteract feelings of stress and anxiety. Without getting into the science of the nervous system, it is a simple and effective way to interrupt the body’s fight/flight/freeze response to feelings of overwhelm, anxiety, nerves, tension or stress.

A quick body-scan meditation can help you become fully aware of your body in the present moment, leaving you feeling recharged and relaxed. It is simple and can be completed at work or at home. To begin, sit or lie comfortably. Take a few deep breaths, then start to bring your awareness to your feet: pay attention to how they feel resting on the surface beneath them, are they warm or cool, are they tense or relaxed. The aim is not to judge or change, but simply to notice. Then, slowly, move your awareness up your body (legs, buttocks, hips, pelvis, lower back, stomach, chest, upper back, shoulders, arms, hands, neck, jaw, forehead and temples), scanning each body part in that moment. Bringing your awareness to your body, rather than your thoughts, is very grounding and can instil a sense of peace.

How often have you become so engrossed with your thoughts on a day-to-day basis that you began to lose touch with the world around you and even your own body? I know that from time to time, this happens to me, I start functioning on autopilot. It’s easy to become governed by our worries, fears or anxieties – often unconsciously. How often have you finished a meal without really noticing the taste, or reached a destination without noticing any details on the route you took? Practising mindfulness is a simple and effective way of redressing the balance. There are many techniques to practice mindfulness but one of my favourites is a walk in nature, reconnecting with myself and my surroundings… there’s something very peaceful and regenerating about a stroll among the trees and flowers 🌸