Indholdsfortegnelse for Mindful You i Mindful You

We all need to take a mindful moment or two at some point each day, and if 2020 taught us anything, it was that our wellbeing should be our top priority – always. Mindful You is here to help you escape the everyday and prompt you to start seriously thinking about your wellbeing and mindfulness. Practicing mindfulness is a great way to keep well and help you process the stresses of everyday life. If your get up and go has got up and gone then we have expert advice for you. Discover how to boost your mood, find happiness and re-energise, as well as how to rediscover the real you. While mindfulness is often a solo pursuit, we discuss the benefits of sharing it with your partner to strengthen your…

During the last few months our lives have become dramatically more restricted. We can’t socialise with friends, go on holiday, shop for clothes, or go to the gym, restaurants, bars or the cinema. The situation is clearly not ideal. But rather than dwelling on the downside, what if we were to tap into the potential benefits? ‘One of the positive aspects of the current situation is that it’s given many people the space to slow down and simplify their lives,’ says occupational psychologist Kate Keenan. ‘It’s a chance to make some valuable changes and to evaluate what’s really important. So when we do emerge from this crisis you can continue with this shift into your normal life. Research shows that leading a simple life is beneficial for mental wellbeing and…

For many of us, it’s taken a global pandemic to wake up to the need to take better care of our mental wellbeing. As we get to grips with this new world of social distancing, constantly changing quarantine rules, while simultaneously navigating the challenges of working from home, we have become forced to try and approach life in a new way. Of course, there are days when demands pile up and things feel utterly overwhelming – there always have been after all. We end up slowly sinking to the bottom of the ocean instead of seamlessly riding the wave. These new-found situations we find ourselves in have also brought with them a rollercoaster of emotions. One minute we’re feeling revved up and motivated to stick to our usual schedules; the…

We’ve all been there: settled on the sofa, deep into a box set and even deeper into a jumbo bag of crisps or big packet of biscuits. But is it enjoyable? Probably not if you berate yourself for it afterwards. Acts of mindless munching can happen at meal times too. Who’s familiar with a less-than-healthy lunch that’s grabbed in a rush and gobbled on the go? Or a 10pm takeaway order, with the rest of the week spent being ‘good’ to make up for it? An alarming 29% of adults in the UK are obese*, with another 11 million people predicted to be seriously overweight by 2030**. With unhealthy lifestyle choices and negative eating habits being to blame, as a nation we clearly need to better our relationship with food.…

The rooms in our homes have clearly defined and designed uses – we know where we need to go when hungry, sleepy or even when undertaking our hobbies. But often we lack a space that is set aside and purposefully designed for mindfulness and looking after the self. CARVING OUT YOUR SPACE: It’s important that we have a space that reminds us of our mindful habits, in much the same way our home offices remind us of our work that needs to be done. We can also use this mindful hideout in order to make space for ourselves in terms of time. You’re advocating for your deepest needs in this way. Your mindful hideout is sacred in a way, it should not be made more mundane by piles of washing…

‘I’ve had issues with not getting to sleep quickly for a few months. I initially thought the ‘sleep when stressed’ breathing exercise would be easy but the first few nights I tried it, I was really distracted, and doing four rounds seemed an almost impossible task – I could only get through one before I lost focus, probably because my brain was so wired. After three days, I got used to the technique, but was more focused on getting it right rather than relaxing. After a week, I began to see a difference and, since then, the breathing meditation has become part of my regular wind-down routine. Three weeks on, I look forward to doing it. It definitely helps me de-stress, making falling asleep a lot easier.’…

It’s easy to spend the whole day at work being distracted by the sheer amount of stuff you have to do. You might have found yourself bouncing from one task to another, ‘multitasking’, but never feeling like you really got anything done. While working on mindfulness for yourself, don’t forget to include it in your work life too. Mindfulness is all about being fully present and focused on the now; we can teach ourselves how to work consciously and be more productive (not to mention more satisfied!). Essentially, you’re training your attention span, and the daily exercise of this makes your brain stronger and more resilient. When we work more mindfully, we can also find more opportunities to think creatively and ask curious questions, which has the brilliant side effect…

✢ It’s normal to forget arrangements or names, as long as you remember them later. But if you often forget new information, conversations or arrangements and do not recall them later, there may be an issue that needs checking out. ✢ We all have to search for the right word now and then, but it’s more worrying if you forget easy words and use roundabout phrases, eg, instead of “car” you say “that thing I drive in with wheels”. ✢ Occasionally forgetting where you put your keys or credit card isn’t cause for concern. It’s more worrying if you find them in a strange place, such as the airing cupboard. ✢ It’s common to sometimes forget where you’re going or take the wrong turning, but if you have problems navigating…

✢ This Girl Is On Fire, by Andrea McLean (Hay House). Want to reshape your destiny? Let Andrea’s story of self-discovery inspire you. ✢ Authentic: How To Be Yourself And Why It Matters, by Professor Stephen Joseph (Piatkus). Lessons to help you open the door to a more meaningful ✢ Own Life: How To Show Up With Confidence And Take Control Of The Future, by Todd Eden (Amazon). Take control of your future with this practical guide. ✢ Untamed: Stop Pleasing, Start Living, by Glennon Doyle (Vermillion). A memoir to help you overcome conformity and live your best life.…

✢ LEMON BALM ‘Medical herbalists use it when anxiety is affecting digestion,’ says Hannah. ‘It’s very good at balancing mood.’ ✢ PARSLEY ‘This cleanses the bladder of infectious organisms,’ explains holistic practitioner Anu Paavola. ✢ LAVENDER ‘Can be used to soothe stress-related headaches,’ reveals Hannah. ✢ SAGE Anti-inflammatory, anti-viral and immune boosting – ideal for easing coughs. Rosemary ‘helps to clear brain fog and improve memory and focus,’ explains Hannah. ✢ VALERIAN US clinical trials have found this improves sleep quality. ✢ ROSE ‘It’s used by medical herbalists to support people who are feeling unloved or misunderstood,’ says Hannah. COULD CANNABIS BE THE CURE? While we’re not advising you to grow the plant at home, products containing CBD oil (made by pressing hemp seeds and flowers from the cannabis sativa…

1 Make a schedule Try to set a meditation goal for two weeks or a whole month. Even if you feel like you won’t have time, once you see the benefits you’re likely to want to find the time to practice. Allocating roughly the same time for your practice each day will help with consistency. 2 Keep a journal Scribble down how you feel before and after each session. Even jotting down a short sentence or two will help you to keep track of how the sessions are helping you. 3 Set an intention Not to be confused with a goal, an intention is something you want to align within your life such as a purpose or attitude you’d like to commit to. Before each practice set a specific intention…

Layering is key to lock the heat in and prevent your sweat becoming cold. TRY: Lorna Jane Harmonise Active Top, lornajane.co.uk. It’s moisture-wicking and breathable. Opt for waterproof trainers with a good grip to tackle wet paths. TRY: Brooks The Cascadia 14 – go for the Gore-Tex version. Worried about shorter days and darker conditions? Be seen with reflective clothing, such as: Flipbelt Reflective, wiggle.co.uk, has three metres of reflective fibres woven into the material all around the band for 360-degree reflectivity. Plus, you can also stash your keys, cards, and phone while you’re on the go. Nitelze SlapLit, amazon.co.uk. Like your average slap bracelet that coils around your arm, except that this one boasts a LED that can be set to glow or flash. You get 100 hours of…

While everyone’s day will be slightly different, creating set times for things can be a good starting structure. ‘There’s plenty of evidence to suggest that doing certain things at certain times of the day can be better for us,’ says health behaviour change specialist Dr Heather McKee. ‘Adding time-based cues can help you to reach your health goals. Times act as a trigger to take action, and with daily repetition you’re more likely to create long-lasting change.’ Here’s how to make the most of those time cues… □ 6AM: WAKE UP Scientists at Bristol University found that women who woke early had a lower risk of developing breast cancer, and other research suggests that you’re less likely to suffer from depression. □ 7AM: BREAKFAST Eating within 60 minutes of waking…

BEST BOOKS: ✢ The Art of Breathing by Dr Danny Penman (HQ) Tips for specific situations. ✢ Breathe by Mary Birch (Little Brown Books) Written by a nurse, it offers a four-week breathing retraining plan. ✢ The Little Book of Breathing by Una L Tudor (Gaia) Great for popping in your handbag – for guidance on the go. ✢ Soundasleep Bluetooth Speaker Pillow (soundasleeppillow.co.uk) With a hidden Bluetooth speaker connected to your phone, you can listen to guided breathing exercises without clunky headphones. CLEVER BUYS: ✢ Dodow Sleep Aid Light (John Lewis) This sleep aid uses blue light beamed onto your ceiling to help guide breathing before bed. ✢ Music Sleep Mask (prezzybox.com) Prefer to close your eyes while doing breathing exercises? This mask blocks out light while you listen…

Sleep is invaluable, yet we don’t always prioritise it. It’s well documented that modern life disrupts this vital function and, as a result, our physical and mental health suffers. Around 40% of the UK population has sleep issues*, and studies show that interrupted sleep is as damaging as no sleep, signifying that quality is as important as quantity. ‘Good sleep deserves attention,’ says The Sleep Council’s Jessica Alexander (sleepcouncil.org.uk). ‘Without it, our efforts to get fitter or feel better are undermined. Our looks, mood, concentration – the list goes on – are impaired.’ Sleep deprivation has many adverse effects, from moodiness to weight gain to chronic disease, and good sleep has many unexpected advantages. We hope you’ll be inspired to get the restorative slumber you deserve. 1 YOU’LL BE A…

If you’ve ever asked the huge question of ‘who am I?’, you’ll know it’s not a simple thing to sum up. Our sense of self is a melting pot of qualities, values, and personality traits that defines how we see, and feel, about ourselves. But why is this so important, and what happens when our inner state gets shaken? WHY IDENTITY MATTERS Psychologist and psychoanalyst Erik Erikson coined the term ‘identity crisis’ in the late 1960s. He believed identity issues to be a developmentally important conflict faced by humans as they progress through life’s stages, from childhood to old age. Our sense of self is vital for emotional regulation and development and it enables us to navigate effectively in the world, explains psychotherapist Noel McDermott (noelmcdermott.net). ‘We can think of…

STEP 1: UPWARD SALUTE Stand tall on your mat, feet together and arms by your sides. Inhale and reach both arms up high, extending your spine and lifting your ribs to open your chest. STEP 2: STANDING FORWARD FOLD Exhale and stretch forwards and down, folding at your waist, keeping your back straight and bending your knees so your hands lie flat on the floor beside your feet. STEP 3: LOW LUNGE Inhale and take a step back with your right leg, lowering your right knee to the floor, keeping your front knee at a right angle and hands on the floor. Look up and extend your spine forwards, opening your chest. STEP 4: PLANK AND CHATURANGA Hold your breath as you step your left leg back to join the…

The end of a relationship is a significant life change. It leaves a hole in your world and the loss can be akin to grief, especially if the relationship was long-term or if you find yourself living alone suddenly. In the initial weeks after the break-up, it’s normal to feel pain, anguish, upset, anger… there is a lot to process. During this time, you might also be sorting out practical concerns, like a shared home, possessions or finances. You may have children to consider, or joint pets. When the dust settles, future arrangements in place and you start to live your new life, what next? How do you learn to be yourself again, to be confident on your own and restore your mojo and joy for life? GETTING TO KNOW…

The unprecedented unfolding of the last year has resulted in a roller coaster of negative emotions for many of us. If you’re feeling low as a result, you’re not alone – nearly half of all British adults experienced high levels of anxiety during lockdown. GP Dr Folusha Oluwajana (fitdocfolu on Instagram) says: ‘It’s normal to be stressed and scared during a crisis but the way we deal with these feelings can have huge effects on our mental health. ‘When our brains decide that a stressful event is occurring, the sympathetic nervous system is stimulated; known as fight or flight response, to keep the body at a steady state of equilibrium. In response to stress, the brain stimulates this part of the nervous system, which then activates the adrenal glands.’ On…

WORK WONDERS While most are snoozing their alarms, you’re ready for another goal-achieving day. However, work doesn’t have to be your only focus. ‘Volunteering will give similarly purposeful feelings, and provide health benefits – a Carnegie Mellon University study revealed volunteers have lower blood pressure and a longer lifespan,’ says Marie. SOCIAL BUTTERFLIES You’re extroverted by nature, so you get a boost from being around others. However, you should avoid being sapped by others’ moods. Around 70% of our energy is emotional, so if a friend is down, build distraction amid the deep chats with a dance class, or watch a comedy to help lift the spirits. FITNESS FIENDS Whether it’s a long walk or a gym class, you need a regular session to feel happy. But what kind depends…

Do you often have more confidence when wearing a certain shade, or feel more positive after walking in green spaces? It could be that colour is having a much bigger effect on your wellbeing then you realise. “Colour is a quintessential part of life,” says colour specialist Mark Wentworth (colourforlife.com). “Each colour creates a different physical and emotional response and, as we have evolved as a species, so has our understanding of the depths and intricacies of human emotion and behaviour.” But how we respond to the effects of certain hues, whether positively or negatively, can be very personal – there isn’t a one-colour-fits-all when it comes to colour therapy. “On one level, colour is instinctual, and on another it connects us to our own personal memories and experiences,” explains…

✢ Listen to The Sleep Council’s ‘nodcasts’, or download soothing sleep apps. ✢ Take a supplement such as Neubria Drift Sleep (neubria.com). ✢ 1-3 cups of German chamomile tea a day could improve sleep quality, according to one study.** Visit teaadvisorypanel.com for more tea benefits. ✢ Cognitive Behavioural Therapy (CBT) can alter negative sleeping patterns, and it’s available on the NHS. ✢ Try Puressentiel Rest & Relax Air Spray (uk.puressentiel.com) or manage insomniac-provoking anxiety with CBD oil (dragonflycbd.com). ✢ Avoid heavy meals, caffeine, alcohol and screen time before bed. Instead, have a bath, read, and keep light and noise levels low. ✢ Having a pre-bedtime snack of warm milk or a few almonds can settle the stomach and mind before sleeping. ✢ Bioglan Active Magnesium (Holland and Barrett) can help…

1 Have a routine in place – this not only helps to manage expectations, but also provides structure to our lives. 2 Challenge any anxious thoughts – being able to confront negative thoughts that wander in our minds, and change our negative responses, provides us with an opportunity to develop a proactive approach to overcoming challenges. 3 Take a step back – when challenges occur and you’re unsure what to do, take a step back and re-asses the situation. By doing so, we can identify alternative solutions and increase our emotional awareness. 4 Practice emotional and physical wellbeing – eat well, sleep well, exercise and strengthen your self-compassion. This can be vital in helping us feel more in control of the physical and psychological aspects of our lives.…

Love a trip to the garden centre? Then you’re in luck. It’s time to forget dated 70s vibes; houseplants are a top interiors trend. ‘The houseplant has seen a revival and sales continue to grow,’ says lifestyle expert Catharina Björkman. And, seeing as there’s more to plants than decoration, this is great for our wellbeing. It was in the 1980s when scientists at NASA first confirmed plants were proven air purifiers. Almost four decades later, those findings still stand. ‘Plants can help maintain optimum humidity, reducing the likelihood of respiratory tract infections,’ says medical herbalist Hannah Charman (physichealth.uk). ‘They can improve oxygen levels, which, in turn, helps with alertness. Plus, they release chemicals called phytoncides, to regulate the immune system.’ ‘Plants release chemicals called phytoncides, to regulate the immune system’…