SELF CARE HABITS that will make you love yourself more!

SELF CARE HABITS that will make you love yourself more!

Do you feel busy and overwhelmed by lack of time. This is true for so many professional women, and the problem is we tent to sacrifice our own wellbeing when we feel pressed for time. However this leads to burnout and overwhelm which creates the negative downward cycle of spinning our wheels and leaching our joy.

We need to change in order for it to change.

Are you ready to boost your energy and your outlook on life?

When you incorporate self care habits it changes your energy and vibration which changes your life. Time can be our biggest excuse but it is not a matter of time in is what you are prioritizing and it is time to start prioritizing YOU!

Before you know it, this will feel like a normal part of your everyday routines. Let’s take a look at self care habits and begin with adding a little luxury to your life:

Add Luxury to Your Life

Luxuries can be small little thing that makes you feel so much joy. Making your favourite tea, taking a bubble bath, or having a pedicure are great examples of little luxuries. Some of my favourite luxuries don’t cost a dime; like taking a walk in a park, hiking on trails, or simply enjoying a picnic outdoors can be a luxurious and rejuvenating experience that won’t break the bank.

Movement

One thing I have learned over my years is that our bodies are meant to move. Finding ways to move your body that feel enjoyable and fulfilling is an important aspect of caring for yourself. If you don’t have time for a work out, simply pick up the pace on routine walks and stairs. You can take 2 trips to unpack the car instead of one and get those extra ‘steps’ into your day.

Body movement offers you better emotional health. The more you do it, the better you will feel.

Declutter

Decluttering your space can have numerous benefits for your physical, mental, and emotional well-being. It’s a simple yet powerful way to improve the overall quality of your life and create a space that supports calm. Any underlying stress that you may be feeling might originate from clutter.

To start pick one room to start. Maybe your office or your bedroom. Notice how the extra space makes you feel. Clarity in your space connects to clarity in your mind which sparks creativity.

Inner Dialogue

One of the healthiest and most self-loving things you can do is upgrade the internal dialogue from inner-critic to inner-cheerleader.

To stop negative self talk we must first become aware when we are doing it. As soon as you realize you have slipped into negative thinking, stop it in its tracks! To do this don’t let the thought finish, see a stop sign in front of you or a big X that blocks the thought. Then replace that thought with a positive, self promoting thought. The more you do this the more you reprogram your subconscious mind until it begin to believe this new dialogue.

Yes, your mind will begin another round of negative self-talk, however every time you become aware and immediately interrupt them, it gets easier and easier, less and less.

When you notice negative self-talk, you can challenge yourself by asking “Is this true?” and “Would I say this to a friend?” Chances are the harshness that you speak to yourself would not come close to what you would say to a friend. This realization not only reframes your thoughts more positively, it also helps you to practice self-compassion.

Replace negative thinking with positive affirmations that you know are true about yourself.

Over time, your brain can rewire itself to more positive self-talk. This will be the biggest and most self-loving thing you can do because you will notice your life around you begins to change as you change your internal dialogue. This is your POWER!

Julie Cass

Healing Through Deeper Connections

people showing healthy relationships

Building Stronger Connections Heals

You just met up with a girlfriend and you had the best night. Your heart is full of love and gratitude for your time with her and the beautiful deep connection. You just filled your emotional cup.

You’re having a glass of wine and cooking a meal together with your partner. He is telling you about his day at work and you ask him what his dreams are for his business this year. He passionately tells you his ideas and you are listening intently and encouraging him that he can do anything. He looks at you and says you are amazing, and you can do anything to. What does your biggest dream look like this year? You give it some thought and respond about a big audacious goal you have; you step into your vulnerability, and it feels prickly, but you share anyway. He holds the space for you to dream and believes in you. You feel a sense of peace and deeper connection and love for him. You just filled your emotional cup.

We are emotional beings and when we deepen our connections with others, we fill our emotional cups which ultimately shifts our energy or vibration. Whenever we are feeling more love, more connection it is like we are giving our soul a beautiful healing tincture.

Connection fuels love and love is the most healing vibration. So the more love and connection we have the healthier it is for us.

Prioritizing deeper connections might just be one of the healthiest things you do not only this month of February but all year long.

In today’s fast-paced world of constant distractions it has become even more important to put your device down, take a breath and be present with the ones you love. Carving out 5 minutes a day of connected conversation can fill your emotional cup.

Simple Mindset shifts and tips to connect deeper:

  1. Re-group with what matters- the most important relationships in your life deserve to be a priority. Carve out time daily/weekly to connect.
  2. Coffee/ Tea breaks: – take an uninterrupted coffee break with your partner to connect during the day. It can be over zoom. They key is 5 minutes of focused time with no distractions.
  3. Have sacred times: In our house meal times are sacred. As often as we can we sit as family and share a meal. No phone allowed. 😊
  4. Have a walking date: Get your steps in and connect. Double bonus. Have a walking buddy, either a friend or your partner. This is a great way to connect especially while in nature you will feel a deeper decompression.
  5. Mindset shift: I have time for the people that mean the most. If you are feeling burned by connecting because you don’t have time change your mind about it. It is a privilege to have a loved one in your life, the key is to remember that.
  6. Connect to yourself: remember the most important connection is to the one with self. Have daily quiet time for reflection, meditation, journaling or just sitting in silence is very healing and deepens the connection to SELF.

When we are in our final days it is not the hours we worked we will remember or even the things we stressed about and definitely not the material things we accumulated that will matter. We will reflect on our life with the connections we made and that will ultimately give us a peaceful and full heart. Filling our emotional cups and Deeping our connections might just be the most healthy and joyful thing you do this year.

by Julie Cass

The Positive Change Group

Hygge-Inspired Holiday Wellness

Cozy ambiance with decorated Christmas tree in front of a wood fireplace.

Hygge-Inspired Holiday Wellness

Hygge is a Danish concept that encompasses coziness, comfort, and well-being. You can explore how to incorporate hygge principles into the holiday season for a more mindful and relaxing December.

Here are a few ideas to help you set the holiday stage.

  1. Embracing Cozy Rituals: Create cozy holiday rituals like hot cocoa by the fire, reading by candlelight, or warm blankets for a sense of comfort and relaxation.
    • In our home we have a few holiday favorite movies where we make popcorn, light a fire and cozy up together with blankets.
    • Some of our favourites: The holiday, Love Actually, Hallmark Cheese (okay, that is for me mostly), The Noel Diary.
  1. Mindful Gift-Giving: Choose thoughtful, meaningful gifts that focus on experiences, quality, and personal connections rather than consumerism.
    • This year we chose to take the kids our for a special night rather than a gift. We are still doing stockings, but our emotional cups are all filled with more quality connection. So we are giving the gift of time and connection.
  2. Stress Reduction Techniques: Remember stress management during the holiday season. You can choose practices such as mindfulness meditation, deep breathing exercises, or yoga.
    • Some of my Favorite Breath Techniques are the following to create an instant shift:
  1. Healthy Holiday Recipes: Share recipes for nourishing, comforting, and wholesome holiday dishes that prioritize both taste and well-being.
  2. Digital Detox: Disconnect from screens and social media to foster genuine connections with loved ones during the holidays.
    • In or house we have sacred times that are tech free: Mealtimes are tech-free, before bed is tech free (other than using your device for a meditation 😊)
  3. Gratitude and Reflection: Reflect on the year, express gratitude, and set positive intentions for the upcoming one.
    • Gratitude Practice: For 30 days write down 3 things you are feeling appreciation for, big or small, you will be amazed at the energy shift you feel in your body.
  4. Sustainable Celebrations: Have an eco-friendly holiday season, including reducing waste, recycling, and supporting sustainable brands.

We could all use a little extra “Hygge” this holiday season. Just remember how powerful you are when you set a clear intention you create with so much ease. Set and intention for “Hygge” and you will feel the magic around you.

From our Team at the Positive Change we wish you a:

Happy, Healthy and Hygge Holiday Season.

With Love,

Julie, Susan and Team.

Finding Joy This Time of Year – Embracing the Shorter Days and Winter Months

Finding Joy This Time of Year – Embracing the Shorter Days and Winter Months

Many of us approach this time of year with a bit of dread. The days are darker, we are seeing less sun, and our energy tends to drop and of course the dreaded cold is coming.

What if we could look at it all differently and embrace this time of year?

Rather than wishing for spring, here are some tips to embrace the time of year and find your joy in this moment.

Mental upgrade: “I GET to enjoy the change of season” – there are many gifts that come with the change of season. What is your list of things you ‘GET’ to do? Here are a few of my favorites.
    1. Enjoy more warm cups of tea.
    2. Indulge in peppermint mochas from time to time.
    3. Light a fire
    4. Watch more movies and cuddle with my favorite people and blanket.
    5. Wear some of my favorite vests, cozy sweaters, hats, scarfs.
    6. Go for walks with no bugs.
    7. Favorite time of year for hikes in the woods.
    8. Have friends over for home cooked meals – lots of soups, and stews.
    9. Make more cozy meals.
Give yourself permission to relax and reflect.
    1. This is a great time of year to reflect inward. I always recommend doing more journaling this time of year. Setting intentions for what you are creating next in your life. Also doing some gratitude journaling to anchor you in the present moment and feel the joy of the NOW.
    2. Relax – this is a great time of year to recharge, just like bears go into hibernation we need to do a little of the same. Maybe go to bed earlier, spend more time meditating, have more quiet time to conserve and replenish our energy. Embrace this time to really relax more with quieter nights at home.
    3. Put a couple of things on the Calendar to look forward to: This helps with the blah days. Book a dinner out with friends, maybe a staycation or holiday. Plan a get together with friends, book a spa day. Whatever brings you joy, make a point to schedule things on the Calendar. Having something to look forward to is always a mood booster.

One thing I was reminded of recently is how precious life is. Life is not meant to be wishing our days away, rather to enjoy them to the fullest. It would be a shame to just be living for the summer months and not enjoy the beauty that the NOW brings. There are many gifts to the shorter days and the colder weather, we might just have to look at it through a new perspective. I love spring and summer, and have also learned to embrace the colder months because life is short, and I don’t want to spend my time wishing it away.

Wishing you many gifts and blessings this time of year.

With love,

Julie

CEO of The Positive Change Group

Are you Ready to Let Go?

Are you Ready to Let Go?

 

The willingness to let go this fall is a beautiful reminder of the natural rhythms that happen within the change of season. Have you noticed that fall is a time of letting go? We see the trees literally letting go of their leaves, and when we do this from an emotional healing place, it gives us space to let in the new.

Before it gives us space to let in the new, it also gives us clarity; clarity of what we want. Clarity of what our new program can be. Clarity on more dreams, bigger dreams, and aspirations.

When we are bogged down with limiting beliefs, whether that’s insecurities, feelings of not being good enough, it would do us good to let go of the things that don’t serve us. Are you repeating a program from the time you were a child that has held you in darkness and not allowed you to shine your light?

What are you willing to and permitting to release and let go to create clarity; to empty your tank? Let’s look right now at all the things that you can let go of.

  1. Old Habits: October can be a great time to reflect on unhealthy or unproductive habits and consider letting go of them to make room for personal growth.
  2. Grudges and Resentments: Just as trees shed their leaves to start anew, individuals can release grudges and resentments that may be holding them back from moving forward in their relationships and personal well-being.
  3. Stress and Anxiety: Autumn can be a time to embrace tranquility and reduce stress. Letting go of excessive worry or anxiety can help create mental space for a sense of calm.
  4. Material Possessions: As you witness nature simplifying itself, you might consider decluttering your own life by letting go of material possessions you no longer need.
  5. Negative Self-Talk: Shedding self-doubt and negative self-talk can be a powerful way to promote mental and emotional growth.
  6. Expectations: Release unrealistic expectations you may have placed on yourself or others, allowing for more authentic and less stressful relationships and experiences.
  7. Regrets: Just as the falling leaves can symbolize the shedding of regrets, it’s a good time to reflect on past mistakes, learn from them, and let go of any lingering regrets that may be hindering personal growth.
  8. Past Attachments: Whether it’s relationships, memories, or experiences that no longer serve you, October can be a time to release attachments to the past and embrace the present moment.
  9. Fears: Face your fears and consider letting go of irrational or limiting fears that may be holding you back from pursuing your goals and dreams.
  10. Expectations of Perfection: Let go of the need to be perfect in every aspect of your life, and instead, embrace imperfection as a natural part of the human experience.

When we link the idea of letting go with hypnosis, we achieve an emotional detox. The healing power is really in just releasing and letting go so that the magic of transformation can happen.

Tips on how we let go when we notice the leaves falling from the trees.

  1. Become consciously aware of the thoughts in your mind that are creating disharmony, meaning emotional discomfort. You can do this by questioning your emotions and asking, “What is my emotion connected to?” “What thoughts or programs am I telling myself?” Once we can pinpoint the thought then we can simply do a tapping exercise to let that go.
  2. Do a brain dump. Write in your journal all the negative things you’re ready to let go of. Just do a brain dump on a journal very cathartically to let it out. You can burn that page, ceremoniously if you like, the key is to just let go of what no longer serves while sitting in presence.

The idea of letting go during October when the trees shed their leaves can be a metaphorical reflection on personal growth, change, and renewal.

By Julie Cass

The Positive Change Group

 

Reset for the new business year!

Reset for the new business year!

 

As the warm embrace of summer begins to give way to the crisp air of September, a golden opportunity emerges—a chance to reset, rejuvenate, and realign our energies. The symbolic significance of this transitional month offers a perfect juncture to embark on a journey of elevating both personally and professionally, starting with a revitalizing act: clearing clutter from our physical spaces.

There’s a curious connection between the environment we inhabit and the thoughts that occupy our minds. An office cluttered with disorganized papers, forgotten artifacts, and remnants of the past can inadvertently mirror the chaos within. As the September breeze rustles through open windows, it’s time to declutter not only our surroundings but also the mental cobwebs that have accumulated. By purging the extraneous, we create space for fresh ideas and perspectives to flow freely. This act of tidying up is more than an aesthetic overhaul—it’s a tangible step toward mental clarity.

Clearing Physical Clutter:

  1. Set a Clear Intention: Before you begin, establish a clear intention for the space you’re decluttering. Whether it’s your office, bedroom, or living area, envision how you want it to feel and function once the clutter is gone.
  2. Divide and Conquer: Break the space into smaller sections to prevent overwhelm. Start with one area at a time, such as a desk, shelf, or drawer.
  3. Sort and Categorize: As you go through items, sort them into categories like “keep,” “donate,” “discard,” and “relocate.” Be honest with yourself about what you truly need and use.
  4. Declutter with Purpose: Keep only items that serve a functional or sentimental purpose. Let go of things that are broken, unused, or no longer relevant to your life.
  5. Organize and Store: Once you’ve decided what to keep, organize items in a logical manner. Use storage solutions like boxes, bins, and shelves to keep things tidy and easily accessible.
  6. Create a Maintenance Plan: To prevent clutter from building up again, establish a regular cleaning and organizing routine. Spend a few minutes each day tidying up to maintain a clutter-free environment.

Clearing Mental Clutter:

  1. Practice Mindfulness: Mindfulness involves being present in the moment without judgment. Engage in activities like meditation, deep breathing, or yoga to calm your mind and create mental space.
  2. Journaling: Write down your thoughts, worries, and feelings in a journal. This can help you unload mental baggage, gain perspective, and identify patterns of thought.
  3. Prioritize Tasks: Create a to-do list and prioritize tasks. Focus on completing one task at a time instead of trying to multitask, which can lead to mental clutter.
  4. Digital Detox: Clear your digital space by organizing your emails, files, and apps. Unsubscribe from unnecessary emails and limit your time spent on social media.
  5. Let Go of Negative Thoughts: Practice self-compassion and challenge negative self-talk. Replace self-criticism with positive affirmations and constructive thoughts.
  6. Practice Gratitude: Shift your focus to the positive aspects of your life. Regularly express gratitude for the things you have and the experiences that bring you joy.
  7. Simplify Commitments: Evaluate your commitments and responsibilities. Learn to say no to tasks or activities that add unnecessary stress and clutter to your life.
  8. Engage in Creative Activities: Engaging in creative pursuits like art, music, or writing can help channel your thoughts in a productive and expressive manner.

With a clean canvas before us, the next step in this September reset involves crafting powerful intentions. Intentions are more than mere resolutions; they are conscious declarations of purpose that guide our actions and choices. As we shed the layers of self-sabotage, we invite in the possibility of growth and transformation. No longer weighed down by doubt or fear, we can set our sights on loftier goals and dreams. The magic lies in believing that we are worthy of the success we seek, and that belief becomes the driving force behind our every endeavor.

Interestingly, as we let go of the hustle mentality that often leaves us exhausted and burnt out, a profound shift occurs. Inspired action takes center stage. Unlike the relentless grind of hustling, inspired action emerges effortlessly. It’s a state where our thoughts are in harmonious alignment with our objectives.

Example affirmations include:

  • “I am in flow with my business, it comes easy to me.”
  • “My thoughts are in alignment with my vision.”

This alignment creates a natural flow that propels us forward with ease and enthusiasm. Each step taken feels purposeful, each decision intentional. Inspired action isn’t about pushing ourselves to the limit; it’s about tapping into our innate creativity and resourcefulness. It means moving away from hustle and more into flow.

September is a reminder that life operates in seasons, and each season comes with its unique invitations. As summer fades we find ourselves standing on the threshold of autumn—a season of change, a time for reset and a time for inspired action.

By clearing the clutter from our surroundings and minds, we prepare the canvas of our lives for a fresh masterpiece. With intentions set and self-sabotage dismantled, we embrace the liberating concept that success need not be an arduous journey. Instead, it can be a dance of inspired action, where our thoughts and aspirations dance in perfect harmony.

This is when the real magic happens. The action should feel easy and fun; this is when you know you are in alignment.

Happy September and may your month be purpose-filled and fun.

 

Julie Cass

The Positive Change Group

Want to create your magic?

Want to create your magic?

Turn up the volume on your SELF-WORTH.

I have learned in my own life and what I have witnessed with my clients over the years is that real magic begins to happen when we can really feel, understand, and believe in our own WORTH.

So much of our disharmony or fear, anger, frustration reflects how we feel about ourselves. We may feel frustrated because something we wanted so badly has not happened. We may feel hurt because we were rejected by a client or maybe a love interest. We feel disappointed when something does not work out the way we anticipated.  This all then feeds into a deeper well of not feeling worthy enough.

The issue is, most of us do not understand or connect the dots with this having anything to do with our feelings of lack of self-worth.  Many times, we just feel it is bad luck or worse we criticize ourselves by saying things like; “I’m never going to find a love, I am never going to get this promotion.” etc.

Let’s break this cycle now and create some magic.

I have seen so much magic happen, almost instantly, with myself and my clients when we re-program our minds to feel our unlimited worth.

When we act from a place of elevated worth, we feel worthy to be happy, we feel worthy to relax, we feel worthy to fulfill our desires, we feel worthy to love what we do for a living. It is unlimited to what we can attract that feels so amazing when we act from a place of self-worth.

The real magic in life is knowing your own worth without having to rely on the outside world to give you this validation. It is knowing you are worthy because you are here, because you breathe. It is not having to accomplish another goal to feel it, to achieve a better grade to feel it, to get recognition to feel it. These outside validations feel great, but they are fleeting. The feeling does not last because we become addicted to them and need more of them to keep feeling worthy.  It is not true inner peace; it is only temporary.

Creating real inner peace is knowing you are worthy no matter what.

To know that you are enough right now and that you don’t need to prove anything to anyone to be worthy.

When we understand this and feel this, the best thing happens; all the things you want start to happen in flow.  They do not need to feel like a struggle. It just happens. And yes, it feels good when it happens, but it certainly does not define your worth. Because you already know you are worthy regardless of what is happening around you.

That is living in magic. That is what is possible for you.

To work on reprograming the mind, you can do this through hypnosis and getting our body into a relaxed state so we can begin a new dominant thought around self-worth and love. A new belief and knowing of our worth. Becoming aware and focusing on our core being is vital in detecting our worth. One of the best ways to becoming aware of who we really are is to temporarily let go of the numerous titles we identify with, i.e. a Mother, a Sister, our career,  etc. What is left?

To help you do this I have created a beautiful meditation on Self-Worth.

My suggestion is to listen to this before bed every night and allow your subconscious mind to get a new program and unlock the well and depths of your WORTH.

You got this.

Enjoy the magic.

Julie

The Positive Change Group

Work Life Balance – Why it is impossible to achieve unless we internally shift.

Work Life Balance

Why it is impossible to achieve unless we internally shift.

 

Work-life balance is something that millions of people try an achieve every year with very little success often leading to burnout and overwhelm.  What exactly does work life balance mean and why has this become one of the most sought-after ideals of our modern-day world?

Work-life balance is often referred to as balancing the time we spend at work with time spent in our personal lives including time with loved ones, social time and selfcare.  The problem with this is we may never actually get a balance between the two, however what is important is how you feel.  The truth is it is nearly impossible to achieve balance all the time because there will be time-sensitive deadlines or projects that come up with work and throw the balance off.

So how do we successfully manage this delicate equilibrium between the demands of work and personal life?

Rather than waiting for your external world to give you the balance, they key is understanding that it is an internal job to achieve this balance. So much of this has to do with our perspective on things. What is the story we are telling ourselves and where is your mind right now?  Many times, we feel out of balance because our mind and body are disconnected.

Let me explain.

1. Upgrading the ‘story’ we tell ourselves

A mindful approach to your thoughts will help you achieve inner peace and balance. Many times, our inner story is around telling ourselves how hard something is or complaining about the task at hand or the person we need to deal with. A self loving or balanced approach to creating inner peace must first come from changing inner dialogue to more up-lifting and encouraging statements such as:

“I got this.”

“I am strong, and I can handle this.”

“This project might be demanding but I can do it and I am giving myself the necessary breaks I need to recharge.”

“This might feel like a challenge right now, but the answer is always there, and I will figure it out with ease and grace.”

“Right now, I am going to solely focus on work and then tonight when I am home, I will enjoy a wonderful meal with my family.”

If you want to feel better the most effective way is to change your internal story. You will feel better when you change what you tell yourself!

2. Connecting Your Mind and Body – Being Present

Being present is an essential aspect of attaining work-life balance. It means fully engaging and immersing oneself in the present moment, whether at work or in personal life. When you are present, you can give your undivided attention to the task at hand, improving productivity and efficiency. Being present also enables you to connect with others on a deeper level, fostering stronger relationships and social support networks.

In the context of work, being present means focusing on the task at hand, minimizing distractions, and practicing mindfulness. It involves being fully engaged in work-related activities and avoiding multitasking, which can lead to decreased productivity and increased stress.  Multitasking is like fracturing your energy trying to divide yourself in pieces leaving you feeling depleted. With singular focus, you can be more present and hence more productive and achieve better outcomes. Ultimately, you will feel better and have a bigger sense of accomplishment allowing you to leave work at work.

Conversely, being present in personal life entails dedicating quality time to loved ones, pursuing hobbies and interests, and taking care of yourself physically and emotionally. It involves setting aside work-related thoughts and concerns and being fully present with family and friends. Set your device aside and engage in activities that promote relaxation and rejuvenation. Being present in personal life helps you recharge your batteries and find fulfillment outside of work. This meditation is helpful in becoming aware of the present moment.

Work-life balance is primarily an internal working that necessitates self-reflection, setting priorities, and making conscious choices. Being present in both work and personal life is crucial for achieving a good balance. By cultivating mindfulness and being fully engaged in the present moment, you can enhance your overall well-being, improve productivity, and foster meaningful connections in all aspects of your life.

by Julie Cass

The Positive Change Group

 

A Mental Detox to Create Your Best Summer

A Mental Detox

To Create Your Best Summer Yet

This is a great time of year to do a mental detox and prepare for your best summer ever. There are so many things around us that can trigger a warm feeling inside of gratitude and appreciation. Today while driving, I noticed how green the trees are as they are in full bloom. It gave me a feeling of gratitude that we have the whole summer ahead of us and the warmer weather is here.  It also reminded me that this life is meant to be lived, it is meant to smile more, to laugh more and find the things that bring us joy. It is meant to let go of our worries as they are a waste of time and elevate our mindset so we can really start living now.

Not tomorrow but now.

My own life really changed when I became more disciplined about my mind and the thoughts I was telling myself. As much as I would feel joy when I would accomplish something, it was only temporary joy. I would quickly be consumed with the next thing on my To Do list. The real bliss happened when, no matter what was going on in my own life, I became more decerning of steering my internal program to a positive one. I love working with my clients on how to elevate their mindset because it is clear how quickly we see changes in one’s moods, stress, and overall happiness.

The following are a few quick tips to help you elevate your mindset today and start to experience a more positive and fulfilling life.

Start your day with “I GET TO”

When you first open your eyes in the morning begin to train your brain into focusing on the positive by saying: “I get to…”  A simple change form I have to, to I get to will create a huge shift in how you feel and how you start your day.

For example upon first opening your eyes say to yourself:

“I get to wake up and have a glass of water, I get to move my body, I get to take a warm shower, I get to choose what to wear today etc…”

This list can go on and on but what you are doing is so powerful because instead of saying I have to which feels like obligation, you are shifting to focus on appreciation of all the privileges you have.

Activate the Feel-Good Hormone

Our bodies are meant to move but not just for physical health but for mental health as well. Did you know moving your body naturally releases the bodies ‘feel good’ hormone; Serotonin? My morning movement is always motivated by how it will make me feel. I always find my capacity is increased for dealing with curve balls that the day might bring, when I have moved my body first.

Engage in regular physical activities that you enjoy, such as swimming, hiking, cycling, or playing sports. It doesn’t matter what you do as long as you move your body and the summer is a great time to get outside and do this.  Remember, regular exercise releases endorphins, which can boost your mood and energy levels.

Every morning tell yourself: “I choose to feel good, so I choose to move my body today.”

A Healthy Eating Mindset

When we feel well, we eat well, when we eat well we feel well. It is a great reciprocal relationship but the opposite can be true. When we feel emotionally drained or stressed many of us will opt for “comfort food” to help us cope.

There are many other alternatives that we can use to help deal with stress such as breathing, meditation, walks in nature, focusing on what is in our control etc. When it comes to food, we need to start changing our relationship with food so we don’t use it to self-medicate.

The first thing to do is remember we eat for energy. When you have a busy work week choose foods that will give you the most brain power and energy. This will be mostly fruits and vegetables, lean proteins and a small amount of whole grains. The best rule is to rule out anything that comes in a package because it tends to be more processed. The more food is in a natural state, the more energy giving the food is.

A healthy food mindset will be one that tells your body: “Today I am eating whole foods that give me energy, today I am going to enjoy healthy foods that feels good to my body and mind.”

I love food and I love indulging from time to time in those comfort foods, but it is a very different mindset when we do this mindfully and intentionally at certain times like the weekend and not every day as a habit or crutch to try and feel better. And remember when you do indulge, a healthy mindset does it guilt free and with a lot of joy!

Some key tips for healthy eating

  • Stay hydrated and drink lots of water (Water before coffee in the am)
  • Meal planning – planning your meals midweek will take all the pressure off those last minute crunches where we tend to opt for easy and convenient and not healthy choices.
  • Meal prep will help you stay healthy. Prewash your fruits and veggies and keep them in glass containers in the fridge.
  • Summer salads are a great way to get your veggies in. I do a chunky ’empty the fridge’ salad where I load up on my raw veggies, it adds crunch and gives variety.
  • Daily fasting – our digestive systems need a break. Try to fast at least 12-14 hrs a day. For more information on the health benefits of fasting click here.
  • Remember your Mindset: “I get to eat healthy foods today.”

Socialize with Like Minds

Spend more time with people who make you feel good. A positive mind will attract a positive mind. Like attracts like so schedule and make time for those people in your life and tell them how much you appreciate them. Expressing gratitude for others goes a long way and feels amazing.

I Prioritize ME

We are the captains of our ship, the navigators of our life, and ultimately 100% responsible for our happiness and our misery.  The great news is that happiness is in your power when you prioritize your happiness and your Self.

Setting aside time every day for yourself to connect inwards and to relax is essential food for the mind. This is our brain’s chance to recharge and reconnect with self.

A daily practice of meditation, nature walks, journaling or breath work is a great way to do this.

Remember it all starts with the mind. If you tell yourself that you are a priority, the body will follow. Action around self becomes easier once the mind decides.

Make a sticky note right now and put it somewhere that is visible. “I AM A PRIORITY”.

Keep repeating this until the mind understands and says; yes you are. Now go do something for yourself that feels good!

Remember a positive mind creates a positive life. It all starts with our mind and what we are telling ourselves.

By following these tips, you can keep feeling great as summer approaches and make the most of this vibrant and joyful season. Embrace the warmth, sunshine, and endless possibilities that summer brings!

by Julie Cass of The Positive Change Group

To learn more about Julie’s exclusive coaching to help you master the challenges in your life please book your call HERE.

Nature’s Remedy for Mental Wellness

Nature’s Remedy for Mental Wellness

Spending time outdoors and engaging with nature during the Spring season offers numerous physical and mental health benefits that can help boost mood and relieve stress.

As the days become longer, warmer, and filled with blossoming plants and wildlife, there are several reasons why immersing yourself in nature can be especially beneficial.

1.    Sunlight exposure: After a long winter, increased sunlight exposure in the spring can help regulate our circadian rhythms, improve sleep quality, and boost mood. Sunlight also helps our bodies produce vitamin D, which supports overall health and well-being.

2.    Physical activity: Outdoor activities such as walking, jogging, biking, or gardening encourage physical movement, which can improve mood, reduce stress, and support overall health. Exercise releases endorphins, which are natural mood elevators and stress reducers.

3.    Fresh air: Breathing fresh air can help to clear the mind and promote relaxation. Improved air quality outdoors compared to indoor environments can also have a positive impact on respiratory health.

4.    Connection with nature: Being in nature allows us to connect with the natural world and appreciate its beauty. This connection can promote feelings of awe and wonder, which are linked to increased well-being and reduced stress.

5.    Mindfulness and grounding: Engaging with nature encourages mindfulness, as we tend to focus on the present moment and our surroundings. This mindful attention can help reduce stress, anxiety, and negative thought patterns. Earthing (the practice of walking barefoot) has it’s many benefits as you can see here.

6.    Improved mental health: Studies have shown that spending time in natural environments can reduce symptoms of depression, anxiety, and other mental health issues. The calming and restorative effects of nature can support mental well-being and resilience. One such study was published in the International Journal of Environmental Research and Public Health. If fact, it shows the restorative effects of nature (forests, flowers, etc.) lead to physiological relaxation and immune function recovery.

7.    Social interaction: Outdoor activities often involve social interaction with friends, family, or even strangers. Connecting with others can improve mood, provide a sense of belonging, and help reduce stress.

8.    Cognitive benefits: Spending time outdoors can improve concentration, creativity, and problem-solving skills. Natural environments can help clear the mind and promote mental clarity, which can be especially helpful during the busy spring season.

To maximize these benefits, try to incorporate regular outdoor activities into your routine, whether it’s taking a daily walk, participating in outdoor sports, or simply sitting outside to enjoy a book or a meal. Embracing the rejuvenating power of nature can help make the most of the spring season and support overall well-being.