7 Incredible Ways to Start your journey to feel better today

Feeling emotional?

By: Monica Hoss
Psychotherapist

MSc Psychology

You may face emotional difficulties from time to time in life. Difficulties might frequently be the starting point of a path towards personal development. You don’t have to face tough times alone; in fact, maintaining your mental health is one of the most crucial aspects of leading a good and balanced life.

Feeling better doesn't have to be an elusive goal. While the road to well-being is a lifelong journey, there are practical steps you can take today to begin feeling better immediately. Here's a guide to help you kickstart your journey to a healthier, happier you. 

  

1. Prioritise Self-Care

Self-care is the foundation of well-being. It involves taking deliberate actions to maintain your physical, mental, and emotional health.

 Physical Self-Care

Exercise: Even a short walk can boost your mood and energy levels.

Nutrition: Opt for a balanced diet rich in fruits, vegetables, and whole grains. Avoid processed foods and excessive sugar.

Sleep: Aim for 7-9 hours of quality sleep per night. Create a relaxing bedtime routine to help you unwind.

 Mental Self-Care

Mindfulness: Practice mindfulness or meditation to reduce stress and increase focus.

Breaks: Take regular breaks during your day to avoid burnout. Step away from screens and give your mind a rest.

Connect: Spend time with loved ones or reach out to friends. Human connection is a powerful mood booster.

 Express: Write in a journal or talk to someone about your feelings. This helps to process and release emotions.

2. Set Realistic Goals

Setting goals can give you a sense of direction and purpose. However, setting realistic and achievable goals is crucial to avoid feeling overwhelmed.

 Start Small

 Choose one or two small goals to focus on. For example, commit to drinking more water or taking a 10-minute walk each day.

Celebrate your progress, no matter how small. Each step forward is a step toward feeling better.

Be Specific

Instead of setting vague goals like "exercise more," define specific actions like "go for a 20-minute jog three times a week."

3. Practice Gratitude

Gratitude can significantly impact your overall well-being. It shifts your focus from what’s lacking to what you have.

 Daily Gratitude Practice

Start a gratitude journal. Each day, write down three things you are thankful for.

Reflect on positive experiences before going to bed. This can improve your mood and help you sleep better.

4. Limit Negative Influences

Evaluate areas in your life that may be contributing to your stress or negativity.

Reduce Media Consumption

 Reduce time spent on social media if it makes you feel anxious or inadequate.

Opt for uplifting and positive content instead of doom-scrolling through negative news.

Avoid Toxic Relationships

Surround yourself with supportive and positive people. Distance yourself from those who drain your energy or bring you down.

5. Seek Professional Help 

Sometimes, self-help strategies are not enough, and that’s okay. Seeking professional help can be a crucial step in your journey to feeling better.

Therapy and Counselling

 A mental health professional can provide guidance and support tailored to your needs.

 Therapy can help you develop coping strategies and work through underlying issues.

6. Engage in Activities You Enjoy

Engaging in activities that bring you joy can provide an immediate boost to your mood and overall well-being.

Hobbies and Interests

Revisit hobbies you love or explore new interests. This can be anything from reading, painting, gardening, or cooking.

Volunteer for a cause you care about. Helping others can increase your sense of purpose and fulfillment.

7. Practice Patience and Self-Compassion 

Change doesn't happen overnight, and it’s essential to be patient with yourself.

Be Kind to Yourself

Recognise that it's okay to have bad days. Treat yourself with the same compassion you would offer a friend.

Avoid self-criticism. Celebrate your efforts and acknowledge that you are doing your best.

 Conclusion

Starting your journey to feeling better today is about taking small, actionable steps that contribute to your overall well-being. Prioritize self-care, set realistic goals, practice gratitude, limit negative influences, seek professional help when needed, engage in enjoyable activities, and practice patience and self-compassion. Remember, the journey is unique to you, and every step you take is towards a healthier, happier life. Begin today and embrace the positive changes that come your way.

As a skilled accredited counsellor and psychotherapist, I offer individual, couple, and family therapy sessions in a safe, confidential, and non-judgmental environment. With an academic master’s degree, I bring a wealth of expertise to my practice. Besides, training courses have given me a mature outlook in a professional field. I use my many years of real-world experience to help you overcome obstacles and become calm. 

Send me an email today to schedule your initial consultation and take the first step towards a happier, healthier you.

Monica Hoss 

Psychotherapist
MSc Psychology

Individual, Couple and Family Therapist, and supervisor.

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

A supervisor and Fellow registered member of  The ACCPH here

Best of luck, Cheers,

Member ID #2822
Level: Fellow Accredited Member

7 Incredible Ways to Bolster Your Brain by Stimulating the Vagus Nerve

 In recent years, the vagus nerve has garnered significant attention for its role in maintaining overall health, especially brain health. The vagus nerve, the longest cranial nerve, extends from the brainstem to the abdomen, influencing various bodily functions, including heart rate, digestion, and immune response. Stimulating this vital nerve can lead to remarkable benefits for cognitive function and mental well-being. Here are seven incredible ways to bolster your brain by stimulating the vagus nerve.

 1. Practice Deep Breathing

Deep, diaphragmatic breathing is one of the simplest yet most effective ways to stimulate the vagus nerve. This technique increases parasympathetic activity, helping to calm the mind and enhance brain function.

How to do it:
- Sit comfortably with your back straight.
- Inhale deeply through your nose, allowing your abdomen to expand.
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes daily.

                                                  Image: Unsplash

 2.Cold Exposure

Exposure to cold temperatures can activate the vagus nerve, promoting resilience and improving cognitive function. Cold showers, splashing cold water on your face, or even a dip in cold water can be beneficial.
How to do it:
- Start with a warm shower.
- Gradually decrease the temperature until the water is cold.
- Stay under the cold water for 30 seconds to 2 minutes.

  3. Meditate Regularly

Meditation, especially mindfulness and loving-kindness meditation, has been shown to enhance vagal tone. These practices reduce stress, improve emotional regulation, and boost brain health.

How to do it:

- Find a quiet space and sit comfortably.
- Focus on your breath or a mantra.
- Practice mindfulness by observing your thoughts without judgment.
- Meditate for 10-20 minutes daily.
“It turns out that many of the activities that we associate with calmness—things like deep breathing, meditation, massage and even the experience of awe—effect changes in the brain, in part, through increasing vagus nerve activity,” Vernon B. Williams, MD, sport neurologist at Cedars-Sinai

  4. Sing Or Chant

Singing, chanting, and even humming can stimulate the vagus nerve due to the vibrations produced in the vocal cords. These activities enhance mood and brain function.

How to do it:
- Sing your favorite songs.
- Chant a soothing mantra.
- Hum for a few minutes.

  5. Practice Yoga

Yoga combines physical postures, breathing exercises, and meditation, all of which can stimulate the vagus nerve. Regular practice can improve mental clarity and emotional stability.
**How to do it:**
- Join a yoga class or follow online tutorials.
- Focus on poses that encourage deep breathing and relaxation, such as Child’s Pose and Corpse Pose.
- Practice regularly to maximize benefits.

  6. Eat A Healthy Diet

Certain foods can enhance vagal tone and support brain health. Probiotics, omega-3 fatty acids, and anti-inflammatory foods are particularly beneficial.
How to do it:
- Include fermented foods like yogurt, kefir, and sauerkraut in your diet.
- Eat fatty fish, flaxseeds, and walnuts for omega-3s.
- Consume plenty of fruits, vegetables, and whole grains.

 7. Practice Social Connection

Strong social ties and engaging in positive social interactions can stimulate the vagus nerve, reducing stress and improving brain function.
How to do it:
- Spend quality time with family and friends.
- Engage in meaningful conversations.
- Participate in group activities or volunteer work.

  Conclusion

Stimulating the vagus nerve is a powerful way to enhance brain health and overall well-being. By incorporating these seven practices into your daily routine, you can experience improved cognitive function, emotional stability, and resilience against stress. Start small, be consistent, and enjoy the incredible benefits of a well-nourished brain.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

Individual, Couple and Family Therapist, and supervisor.

Online & Face-to-Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

7 In credible Ways to Get the Best Results from Pre-Marriage Counseling

Are you and your partner considering pre-marriage counseling? Embarking on this journey together can be an incredibly rewarding experience that sets a strong foundation for your future together. Pre-marriage counseling isn't just for couples experiencing problems; it's for anyone who wants to ensure they're equipped with the tools and insights to navigate the ups and downs of married life successfully.

Image: Unsplash

Here are seven ways to make the most out of your pre-marriage counseling sessions:

 1. Approach With An Open Mind

Entering pre-marriage counseling with an open mind is crucial. Leave any preconceived notions or expectations at the door and be willing to listen, learn, and grow both individually and as a couple. Remember, the goal is not to assign blame or point fingers, but rather to understand each other better and strengthen your bond.

 2. Be Honest And Transparent

Honesty is the cornerstone of any successful relationship, and pre-marriage counseling is no exception. Be open and transparent with your counselor about your thoughts, feelings, fears, and expectations regarding marriage. This is a safe space to address any concerns or issues you may have before tying the knot.

3. Set Goals Together

Before starting counseling, take some time as a couple to discuss your goals and what you hope to achieve from the experience. Whether it's improving communication, resolving conflicts more effectively, or gaining a deeper understanding of each other's needs, setting clear objectives will help guide your sessions and ensure you're both on the same page.

 4. Actively Participate

Active participation is key to getting the most out of pre-marriage counseling. Be engaged during sessions, ask questions, and take an active role in the exercises and discussions. Remember, you get out what you put in, so make the effort to fully commit to the process.

 5. Practice Effective Communication

Effective communication is essential for a healthy and thriving relationship. Use your time in counseling to practice active listening, expressing your thoughts and feelings clearly and respectfully, and learning constructive ways to resolve conflicts. These skills will serve you well long after your counseling sessions are over.

 6. Be Willing to Compromise

Marriage is all about compromise and finding common ground. Use your counseling sessions as an opportunity to practice this important skill. Be willing to listen to your partner's perspective, consider their needs, and find solutions that work for both of you.

7. Stay Committed to the Process

Lastly, remember that pre-marriage counseling is just the beginning of your journey together. Stay committed to the process even after your sessions are over. Continuously work on strengthening your relationship, practicing the skills you've learned, and addressing any challenges that may arise along the way.

In conclusion, pre-marriage counseling can be a valuable tool for couples looking to build a strong and lasting marriage. By approaching it with an open mind, honesty, and a willingness to actively participate, you can set yourselves up for success and lay the foundation for a fulfilling life together.

Individual, Couple and Family Therapist, and supervisor.

Online & Face -to -Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

7 Incredible Questions to Ask Before You Say "I Do"

Getting married is a significant milestone in life, a new chapter filled with love, companionship, and shared dreams. However, before you take the leap into marriage, it's essential to ensure that you and your partner are on the same page and have a deep understanding of each other's values, goals, and expectations. 

Image: Unsplash

Asking the right questions can help you embark on this journey with clarity and confidence. Here are seven incredible questions to ask before you say "I do":

1. What Are Your Long-Term Goals and Aspiration?

Discussing your long-term goals and aspirations is essential for building a strong foundation for your future together. Take the time to understand each other's career ambitions, personal dreams, and desires for family life. Consider how your individual goals align and how you can support each other in achieving them.

2. How Do You Handle Conflict And Resolve Differences?

Conflict is inevitable in any relationship, but how you and your partner navigate and resolve conflicts can make all the difference. Explore each other's communication styles, conflict resolution strategies, and attitudes towards compromise. Discuss how you can work together as a team to address disagreements constructively and strengthen your bond.

3. What Are Your Financial Values And Habits?

Money matters can be a significant source of tension in relationships if not addressed proactively. Have an open and honest conversation about your financial values, habits, and attitudes towards money. Discuss topics such as budgeting, saving, debt management, and long-term financial planning. Consider how you can merge your financial lives and make decisions as a couple.

4. How Do You Envision Your Values And Responsibilities In Marriage?

Clarifying roles and responsibilities within your marriage is crucial for establishing mutual respect and equality. Discuss expectations regarding household chores, career aspirations, parenting roles (if applicable), and other commitments. Be willing to compromise and find a balance that works for both of you, taking into account each other's strengths, preferences, and values.

5. What Are Your Expectations Regarding Family And Children?

Family dynamics and plans for the future can play a significant role in shaping your marriage. Talk openly about your expectations regarding family size, parenting styles, and involvement with extended family members. Consider how you can create a supportive and nurturing environment for your future family while also maintaining a strong connection as a couple.

6. How Do You Prioritize Self-Care And Personal Growth?

Maintaining individual identities and prioritizing self-care is essential for a healthy and fulfilling marriage. Discuss how you and your partner prioritize self-care practices, hobbies, and personal growth pursuits. Explore how you can support each other's individual interests and goals while also nurturing your relationship as a couple.

7. What Are Your Views on Religion, Spirituality And Values?

Religion, spirituality, and shared values can deeply influence your relationship and the decisions you make together. Have open and respectful conversations about your beliefs, values, and traditions. Discuss how you can honor and integrate each other's spiritual and cultural backgrounds into your married life, fostering understanding and harmony.

In conclusion, asking these seven incredible questions before you say "I do" can help you and your partner strengthen your bond, align your visions for the future, and embark on your marriage journey with clarity and purpose. Remember that communication, honesty, and mutual respect are key to building a strong and lasting partnership.

Individual, Couple and Family Therapist, and supervisor.

Online & Face-to-Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

Incredible 4 Feel-good Hormones That Affect Your Mind, Body and Mood?

 

Do you like to know what are happy hormones? Why you must know about these hormones?Hormones act as conductors in the complex symphony of your body's biochemistry, coordinating a wide range of physiological events. The "feel-good hormones" are neurotransmitters that impact your mood, emotions, and general sense of well-being. Understanding how these hormones work can help you improve your mental, physical, and emotional health.

 

1. Serotonin: The Mood Stabiliser

Serotonin, often referred to as the "happiness hormone," is a neurotransmitter that regulates mood, appetite, and sleep. It's like a soothing balm for your brain, promoting feelings of contentment and well-being. When serotonin levels are balanced, you experience a sense of calmness and emotional stability. However, imbalances in serotonin levels can lead to mood disorders like depression and anxiety.

Mind: Serotonin influences cognitive functions such as memory and learning. Optimal levels of serotonin are associated with improved concentration and mental clarity.

Body: Serotonin also plays a crucial role in regulating appetite and digestion. Low levels of serotonin are linked to cravings for carbohydrates and sweet foods, often leading to overeating and weight gain.

Mood: Adequate serotonin levels are essential for maintaining a positive mood and warding off feelings of sadness and depression. Activities like exercise, exposure to sunlight, and social interactions can help boost serotonin production naturally.

 2. Dopamine: The Reward Chemical

Dopamine is often hailed as the brain's "feel-good" neurotransmitter, responsible for sensations of pleasure and reward. It motivates us to seek out activities and experiences that bring joy and satisfaction, whether it's enjoying a delicious meal, achieving a personal goal, or engaging in social interactions.
Mind: Dopamine plays a crucial role in motivation, focus, and decision-making. It's the driving force behind your pursuit of goals and aspirations, keeping us engaged and determined.
Body: Dopamine influences various bodily functions, including movement and coordination. It's involved in the regulation of muscle control and can impact motor skills.
Mood: Healthy dopamine levels contribute to feelings of happiness, enthusiasm, and fulfillment. However, excessive dopamine release, as seen in addictive behaviors, can lead to compulsive tendencies and risk-taking behavior.

 3. Endorphins: The Natural Painkillers

Endorphins are the body's natural pain relievers, produced in response to stress and physical discomfort. They act as neurotransmitters, dulling pain signals and creating feelings of euphoria and well-being. Endorphins are often released during exercise, laughter, and moments of pleasure.

Mind: Endorphins have a powerful impact on mood, reducing feelings of stress and anxiety. They promote a sense of relaxation and mental clarity, helping to alleviate symptoms of depression.

Body: Endorphins play a crucial role in pain management, reducing the perception of discomfort and promoting feelings of comfort and well-being. They can also boost immune function and improve sleep quality.

Mood: The release of endorphins is associated with a sense of euphoria and happiness, often referred to as the "runner's high." Activities like exercise, meditation, and laughter stimulate endorphin production, enhancing mood and reducing negative emotions.

 4. Oxytocin: The Bonding Hormone

Oxytocin is often called the "love hormone" or "bonding hormone" due to its role in social bonding, trust, and intimacy. It's released in response to positive social interactions, nurturing behaviors, and physical touch.

Mind: Oxytocin promotes feelings of trust, empathy, and connection with others. It enhances social skills and fosters emotional intelligence, strengthening interpersonal relationships.

Body: Oxytocin has physiological effects such as reducing blood pressure and cortisol levels, leading to relaxation and stress reduction. It also plays a role in childbirth and breastfeeding, stimulating uterine contractions and milk ejection.
Mood: Increased levels of oxytocin are associated with feelings of warmth, affection, and security. Acts of kindness, hugs, and meaningful conversations can trigger oxytocin release, enhancing mood and fostering a sense of belonging.
In conclusion, these four feel-good hormones - serotonin, dopamine, endorphins, and oxytocin - wield immense influence over your mind, body, and mood. By understanding how they function and incorporating activities that promote their release, you can nurture a greater sense of well-being and happiness in your lives. Whether it's through exercise, social connections, or moments of joy and laughter, embracing the feel-good factor can lead to a more fulfilling and balanced existence.

Individual, Couple and Family Therapist, and supervisor.

Online & Face-to-Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

7 Incredible Tips To Reach Your Goals

 As you have opened a new chapter of your life, new energy can bring new life in 2024. Setting goals is the first step towards turning the ideas into actions. Whether your aspirations are personal or professional, achieving your goals requires dedication, strategy, and a positive mindset. In this blog, we'll explore effective ways to turn your dreams into reality and navigate the path to success. Open your heart and make ways for unprecedented times to perceive glorious days.

1. Cultivate a Positive Mindset

Be mentally ready for change. Your mindset plays a pivotal role in achieving your goals. Cultivate a positive outlook, and when faced with challenges, see them as opportunities for growth. Visualization, positive affirmations, and surrounding yourself with supportive individuals can contribute to a resilient mindset.

2. Define Clear and Achievable Goals

Before embarking on your journey, it's crucial to clearly define your goals. Ensure they are specific, measurable, achievable, relevant, and time-bound (SMART). For instance, instead of setting a vague goal like "lose weight," specify "lose 10 pounds in two months by following a healthy diet and exercising three times a week.

3. Create a Roadmap

Break down your overarching goal into smaller, manageable tasks. Develop a step-by-step plan that outlines the actions required to reach each milestone. This roadmap provides clarity and helps you stay focused on the immediate tasks at hand.

4. Prioritise and Focus

Identify the most critical tasks that will contribute significantly to your goal. Prioritize these tasks and focus your energy on them. It's easy to get overwhelmed, so breaking down your journey into smaller, manageable steps allows you to concentrate on what truly matters.

5. Stay Consistent and Develop Habits

Consistency is key to success. Establish daily or weekly routines that align with your goals. Consistent actions create habits, and habits lead to long-term success. For instance, if your goal is to become a proficient writer, commit to writing a certain number of words every day.

6. Build a Support System

Surround yourself with a supportive network of friends, family, or mentors who understand and encourage your goals. Having a strong support system provides motivation, accountability, and valuable insights when facing challenges.

7. Consistently evaluate your resolution

It's a fact that you won't stick to your resolution if you don't give it regular thought. Thus, a regular evaluation is essential to achieving your aim.
Plan to evaluate the "big picture" once a month in the first week of the month. This will function as a planning meeting where you will assign more manageable tasks and objectives to certain weeks over the month. Check-in once a week to see how the monthly objective is coming along. If you have minor resolution chores, set a daily reminder.
Thinking about your resolution every day might sound a little ridiculous, but over a single year, those tiny, incremental adjustments add up to big changes.

 Conclusion

Reaching your goals is a transformative journey that requires dedication, perseverance, and a strategic mindset. By defining clear goals, creating a roadmap, cultivating a positive mindset, and staying consistent, you can unlock your full potential and turn your aspirations into reality. Embrace the challenges, celebrate the victories, and remember that the journey is just as important as the destination.
 As the year draws to a close, celebrate a beautiful journey of self-discovery.  the voyage, learn something new every step of the way, and delight in discovering the best version of yourself. Allow the rebirth energy to guide you towards a more prosperous and health-conscious New Year. The magic you have a power in new things is beginning is truly the most of. As we approach the beginning of a New Year.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

Individual, Couple and Family Therapist, and supervisor.

Online & Face -to -Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member