Mental Health

8 Simple Tips to Boost Your Health and Wellbeing During the Working Day

by

In the rush of the working day, it’s easy to put our own wellbeing last. We power through deadlines, meetings, and emails – often without checking in with how we actually feel. But taking small, intentional step’s throughout your day can make a big difference to your physical health, emotional balance, and overall sense of wellbeing.

Here are eight simple but powerful tips to help you feel healthier, calmer, and more energised during your working day.

1. Start Your Day with Intention
Rather than reaching straight for your phone or diving into your inbox, take a few moments to ground yourself. This could be through a few deep breaths, a short morning stretch, or even jotting down three things you’re grateful for. Starting your day with purpose helps set a positive tone and lowers stress levels.

2. Take Regular Screen Breaks
Staring at a screen for hours can lead to eye strain, tension headaches, and fatigue. Aim to follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Even better—step away from your screen entirely for a short walk or a stretch.

3. Hydrate Throughout the Day
Even mild dehydration can affect your focus, mood, and energy levels. Keep a reusable water bottle on your desk and make sipping water a habit. Herbal teas can also be a great way to stay hydrated and bring moments of calm into your day.

4. Don’t Skip Your Lunch Break
It can be tempting to eat lunch at your desk while working, but your brain and body benefit far more from a proper break. Step away from your workspace, nourish yourself with a balanced meal, and try to get outside—even if it’s just for five minutes. Fresh air and natural light can do wonders for your mood and energy.

5. Breathe to Reset
Feeling overwhelmed? Taking a minute to slow down your breathing can activate your body’s natural relaxation response. Try this: inhale for a count of 4, hold for 4, exhale for 6. Just a few

6. Move Your Body
You don’t need to fit in a full workout—just moving regularly is key. Stretch at your desk, take the stairs, or walk during phone calls. These small movements improve circulation, boost your mood, and help keep stiffness at bay.

7. Set Healthy Boundaries
Working longer doesn’t always mean working better. Know when to say no, switch off notifications during breaks, and give yourself permission to pause. Boundaries are essential for long-term mental health and productivity.

8. End the Day with a Wind-Down Routine
Before you clock off, take a moment to tidy your workspace and write down any tasks for tomorrow. This creates a sense of closure and helps your mind transition out of ‘work mode’. Even a short ritual like closing your laptop and taking a few deep breaths can signal that the working day is done.

By making small, conscious choices throughout the day, you can create a working routine that supports both your productivity and your wellbeing. These simple shifts — from mindful breathing to taking proper breaks — help calm your nervous system, boost your energy, and bring more balance into your life. You don’t need to overhaul your entire schedule; even one or two of these practices can make a meaningful difference. Your wellbeing is not a luxury — it’s a foundation for everything else you do.

How To Improve Your Self Talk For Better Mental Health

by

What is Self-talk?

Self-talk refers to the internal dialogue we have with ourselves, which can greatly impact our mental state and overall well-being. If your self-talk is negative or self-critical, it can lead to feelings of anxiety, depression, and low self-esteem.

Strategies to help you manage and improve Your Self- Talk

Identify negative self-talk: The first step to improving your self-talk is to identify any negative thoughts or self-critical statements you make to yourself. Start paying attention to your internal dialogue and write down any negative thoughts you notice.

Challenge negative thoughts: Once you’ve identified negative self-talk, challenge those thoughts by questioning their validity. Ask yourself if there is any evidence to support those thoughts or if they are based on assumptions or past experiences.

Replace negative thoughts with positive ones: After challenging negative thoughts, replace them with positive and empowering ones. For example, instead of saying “I can’t do this,” try saying “I’m capable of figuring this out.”

Use affirmations: Affirmations are positive statements that you can repeat to yourself to boost your self-confidence and self-esteem. Choose affirmations that resonate with you and repeat them to yourself regularly.

Practice self-compassion: Treat yourself with kindness and understanding, just as you would treat a friend. Acknowledge your strengths and weaknesses and be gentle with yourself when you make mistakes.

Surround yourself with positive influences: Surround yourself with positive people and messages that reinforce positive self-talk. Limit exposure to negative influences, such as social media or news outlets that can fuel negative self-talk.

Helpful Reminders:

* Thoughts are not facts.
* Recognise when a thought pattern is no longer serving you.
* Do something that you enjoy to distract yourself.
* Remember we can’t control our thoughts, but we can control how much impact they have on us.

Seek Professional Support: If you are still struggling with managing your internal dialogue and it is affecting your mental health seek professional help from a registered therapist.

Solution Focused Hypnotherapy:

As a clinical Hypnotherapist, I use Solution-Focused Hypnotherapy which works by helping you to identify and change negative thought patterns and replace them with positive, empowering ones. Hypnotherapy uses trance and deep relaxation techniques to access the subconscious mind and introduce new, positive suggestions.

Through hypnotherapy, you can learn to identify and challenge negative self-talk patterns and replace them with positive affirmations. I guide my clients to focus on their strengths and abilities and to visualise their desired outcome.  I will also ask the right questions that will help you to find solutions that help you to move forward.

If you would like to book an appointment, please contact me on 07795556301.

 

 

How To Overcome Morning Anxiety

by

Waking up with a feeling of anxiety can be a frustrating and overwhelming experience, but please do not worry.  You are not alone.  I myself have experienced this in the past and know first hand how it feels!  Morning anxiety is actually very common and it can affect your daily routine and overall quality of life.  I will explore what morning anxiety is, its potential causes, and give you strategies to manage and overcome it.

What is Morning Anxiety?

Morning anxiety is a type of anxiety that occurs in the morning or upon waking up. It is a feeling of tension, worry, or fear that can be mild or severe. It can be accompanied by physical symptoms such as sweating, racing heart, and trembling. Morning anxiety can interfere with a person’s ability to carry out daily tasks and can lead to social, occupational, and academic impairments.

Potential Causes of Morning Anxiety

Biological factors can come into play here.  Did you know that cortisol, a stress hormone is at its highest in the mornings.  It’s job is to motivate you to get out of bed and help you to be more alert and focused.  If however your stress levels are high, your body will be producing higher levels of cortisol and adrenaline which triggers the ‘fight or flight’ response.  Our blood sugar levels are also lower in the mornings which can be a trigger for anxiety sufferers.

Strategies To Manage Morning Anxiety

  • Practice Mindfulness: Mindfulness techniques such as deep breathing, meditation, or yoga can help reduce anxiety symptoms.
  • Maintain a Consistent Sleep Routine: Maintaining a consistent sleep routine can help improve the quality of sleep and reduce morning anxiety.
  • Limit caffeine and alcohol as this can impact the quality of your sleep.
  • Practice Relaxation Techniques: Relaxation techniques such as progressive muscle relaxation, visualisation,  can help reduce anxiety symptoms.
  • Practice Positive Self-Talk: Engage in positive self-talk and try to reframe negative thoughts into positive ones.
  • Before you go to bed write down 3 good things that have happened that day.  This will help you get into a positive mindset before you drift off to sleep.
  • Make sure you engage in positive activities that make you happy.  This could involve spending time with family and friends, taking up a new hobby, or reading a good book for example.  All these things will give you a lovely boost of serotonin enabling you to feel happier and calmer.

Living with anxiety can feel like an endless cycle of worry. But it doesn’t have to control your life.

If you’re finding that your morning anxiety is becoming unmanageable and negatively impacting your life then the next step would be to seek professional support.

Solution Focused Hypnotherapy can be a valuable treatment option for anxiety. By combining hypnosis with solution-focused brief therapy techniques, it can help individuals to develop practical solutions to their problems and improve their overall well-being.

Contact me to find out more or to book an Initial Consultation where we can discuss how I can help you.