Wellness Books Blog

How to Start Your Journalling Journey

Thu, 10 Jul 2025 11:30:17 GMT

Journalling is officially good for you – and it’s also a great way to build your confidence if you’re thinking of writing a book - see our previous blog to find out about journalling as a healthy habit . We've come up with 7 practical steps, taken from our latest book, Writing the Journeys We Never Wanted to Make, to help you start writing and stay on track.

Whether journalling’s something you’ve always wanted to try or you have a regular writing habit, Writing the Journeys We Never Wanted to Make is a reminder of how journalling can help us gain a fresh perspective and deeper insight into ourselves.

In the book, author Julia McGuiness details her own personal journey through grief and loss to hope and joy, and shares how creative writing has supported her in this process.

(You can purchase Writing the Journeys We Never Wanted to Make here. )

If you’d like to try journalling for yourself, the key to making it a regular part of your routine is to keep it simple. Follow our tips below and see what new insights you gain.

1. Spend time choosing a nice notebook – something you’ll treasure – to set the right tone when you pick up the book to journal.

2. You don’t need to write lengthy entries – you can begin with just five to ten minutes a day.

3. Set a consistent time – many people find morning or evening works best. You could try attaching it to a habit you already have, like making a cuppa.

4. Prompts offer an easy way to get started. You’ll find lots of great prompts in Julia’s book, designed to help you dig deeper into any issues you might be finding challenging.

5. Write freely and without judgement – spelling, grammar, and structure don’t matter. Stick with it, even if it feels uncomfortable, and simply let your thoughts flow without censoring yourself. From imperfection often comes growth!

6. Take time for reflection and review your journals every so often to gain perspective and track your progress.

7. Mix formats – writing doesn’t have to be rigid – you can try different styles and decide which one resonates most with you. Writing the Journeys We Never Wanted to Make serves a generous helping of tools to support your journalling, including poetry, lists and mind mapping exercises.

Want to know more? Writing the Journeys We Never Wanted to Make offers lots more tips to help you start creative writing, with poetry, prompt and journalling exercises to inspire you to dig deeper and go on your own journey of discovery.

Buy a copy of Writing the Journeys We Never Wanted to Make .

Want to crown your own writing journey? We can help you to self-publish your book. Contact us at info@wellnessbooks.co.uk or use our contact form to book a consultation .

Nature: the ultimate medicine for health and happiness

Thu, 10 Apr 2025 15:49:11 GMT

If you're looking for an easy way to enhance your wellbeing, getting outside for a walk today might be one of the best decisions you make.

It can feel like a bit of a luxury to spend time in nature, unplug and reconnect with ourselves and the world around us, but finding that window can pay dividends. Research shows that something as simple as a walk in nature can have profound benefits for both your mental and physical wellbeing.

Whether you like to stroll through a local park, hike in the countryside or promenade peacefully along the beach, immersing yourself in the natural world can boost your mood, help reduce the stresses of daily life, and improve your overall health.

In today’s blog, we found out why nature is so beneficial for us, and learn tips to help us make walking outside become part of a conscious, healthy lifestyle choice.

Walking in Nature is Good for Your Overall Wellness

There’s lots of research to support the fact that spending time in nature is good for your health and wellbeing.

In one paper, published in Nature.com’s Scientific Reports pages, spending a significant amount of time in nature – at least 120 minutes a week – was linked to better health outcomes . Those who did this said they experienced greater wellbeing and improved physical health compared to those who didn’t spend time outdoors.

Walking in itself is a valid form of exercise. The NHS recommends brisk walking as an excellent way to improve cardiovascular health, strengthen muscles and support mental health .

So, combining these two elements and taking a well-deserved walk in nature will multiply the benefits you receive.

Nature and your mental health

When it comes to mental health, nature is the mood-enhancing ‘pill’ that offers no side-effects and provides a whole host of benefits:

Reduces Stress and Anxiety

Taking a stroll outside, especially in green spaces, has been shown to reduce cortisol (the stress hormone) and promote relaxation.

The Japanese practice of Shinrin-yoku , or ‘forest bathing,’ involves surrounding yourself with the calming effects of nature by and becoming fully immersed in it. Studies have indicated that this practice can reduce stress, increase feelings of social connectedness and even increase immune cell activity – making you feel healthier and happier all at once.

Boosts Mood, Fights Depression

Nature walks have been linked to lower levels of depression and increased happiness. Published in Proceedings of the National Academy of Sciences, one study found that walking in a natural setting for 90 minutes decreased self-reported rumination , and neural activity in the subgenual prefrontal cortex – an area of the brain associated with depression.

Being surrounded by trees, birdsong and fresh air can shift your mindset and bring a sense of peace.

Physical Health Benefits of Walking in the Great Outdoors

If all that wasn’t enough, there’s plenty of evidence of the positive effects of nature on our physical health, too:

Supports Heart Health

Walking offers a low-impact but effective method of cardiovascular exercise that helps improve circulation, lower blood pressure and strengthen the heart.

The largest study ever undertaken into the benefits of walking for your heart health, published in the European Journal of Preventive Cardiology, found that walking just a few thousand steps a day (2,337 steps) could lower the risk of dying from cardiovascular disease.

And walking 3,867 steps a day was shown to begin to reduce the risk of dying from any cause – the more you walk, the better for your health.

The same study also revealed that the risk of dying from cardiovascular disease decreases significantly with every 500 to 1000 extra steps you walk.

When combined with fresh air and natural surroundings, the experience becomes even more enjoyable and beneficial.

Boosts Immune Function

Want to super-boost your immune system? Spending time outdoors exposes you to fresh air and natural sunlight, both of which can support a healthy immune system.

Sunlight helps your body produce vitamin D, essential for bone health, immune function, and mood regulation.

But it’s very act of breathing in fresh air on a walk in the woods, for example, that studies have shown to be extremely beneficial. Doing this is believed to boost our immunity by increasing our ‘natural killer cells’. This may be due to the phytoncides (natural compounds released by trees) and certain microbes found in soil) – which we inhale when we get out into nature.

Mindfulness and Creativity

The benefits of nature on our health seem never-ending. In addition to all the positives we’ve laid out above, taking a walk outside also encourages a mindfulness.

The thinking is that the rhythmic motion of walking, combined with the sensory experience of nature allows you to become present in the moment. This mindfulness can help reduce stress, improve emotional resilience and enhance your overall wellbeing.

Meanwhile, other research has suggested that walking in a natural setting can boost our creativity and problem-solving abilities. A study from Stanford University found that, compared to sitting down, walking anywhere can increase creative thinking by 60% .

What better reason to go outdoors for a stroll?

How to Make the Most of Your Nature Walks

If you don’t already spend a lot of time outdoors, reaping the benefits of nature, here are some tips to help you get started:

Find a safe space locally – this could be a park, woodland, or a coastal path. Choose somewhere that makes you feel comfortable and at ease.
Do it mindfully – instead of rushing, take your time to notice the sights, sounds and scents around you.
Leave your phone behind (or on silent) – disconnecting from digital distractions will help you fully immerse yourself in the experience.
Try walking with a friend or pet – this can help to motivate you to go out and do it. Sharing the experience can also increase your enjoyment of it.
Make it part of your routine – scheduling a regular 20-minute walk can have a noticeable impact on your health and mood.

Walking in nature is one of the simplest, most effective ways to improve your health and wellbeing. From reducing stress and anxiety to boosting heart health and immune function, the benefits are both immediate and long-term.

Whether you’re looking to clear your mind, get some gentle exercise or simply enjoy the beauty of the outdoors, a walk in nature is healthy for you – inside and out.

At Wellness Books, we believe in the power of small, mindful changes to enhance people’s wellbeing. If you're an author who can help us with this mission, we’d love to support your publishing journey.

Take that first step today — whether it’s a walk in nature or starting your writing journey. Contact info@wellnessbooks.co.uk to schedule a chat about your book.

How to remain spiritual in a world of chaos

Thu, 22 Aug 2024 14:27:15 GMT

From wars of words to actual wars, with bombings and killings, to rioting in the streets and the rise of extremism on both left and right, those of us of a more spiritual bent might very well be finding these times of turbulence trying, to say the least.

Many of our readers are spiritual beings. That is to say, we recognise our divinity and seek greater connection between ourselves and a higher power. But how can we balance the sanctity of our innerscape with the chaotic external world around us?

Looking out at the world we live in, it’s easy to get pulled back into the duality of things in the physical realm and be lured into the black-and-white, right-and-wrong debates that are going on all around.

Here are a few things you can do to retain that stillness of mind that you’ve probably worked so hard to achieve.

1. Remaining grounded in nature

Remaining grounded in nature is a great way to shake off the trauma of hearing bad news reports and fearmongering, day in and day out.

When we step out of our narrow world and seek solace in the beauty that surrounds us, bad news simply fades into the background and we can return to a place of gratitude, inner joy and peace.

Taking time for a stroll in the park or a walk along the beach, or to watch an ant busily maintaining its nest or a butterfly flitting from place to place, reminds us of the simpler things in life, and the beauty of it. Being in nature reminds us of something that’s solid and real, rather than the constant shifting of politics and the whims of another nature: human nature.

2. Meditation

Check in with your inner landscape regularly. Whether you meditate by sitting still and becoming aware of your breath, or going for a stroll, or mindfully doing your chores, it all counts.

Meditative time spent listening to the calming ‘white noise’ of life, such as a babbling brook or even your own breathing, helps anchor us to the present moment and to a higher power, helping us to remember that there’s something bigger than the chaos we can see surrounding us, and that there’s a beautiful symmetry to life that’s ever-present and guiding us to a better future.

3. Trust your intuition

Trusting your intuition will help you navigate the world around us. From fake news to a society that’s obsessed with external appearances, checking in with your intuition and trusting in it is essential. Often, we’ll find the answers we need inside, rather than looking for it on the outside; and if you ask, you might even get signs to help you along the way, such as repeating numbers to remind you that you’re being supported from beyond, or a white feather in an unlikely spot, or another sign that you’re on the right path.

What do you do to help navigate the turbulence of our times? Could you help someone else find peace? If you’re a writer and you’d like to publish your book with us, contact us for the next steps and, together, let’s make this world a little better and brighter!

Email us at info@wellnessbooks.co.uk today.

How journalling can help you write a book AND boost your health

Thu, 01 Feb 2024 18:21:40 GMT

A while back I rediscovered journalling, writing notes as random thoughts drifted into my mind; jotting down stuff that seemed important.

I’ve realised how much fun it is to look back and revisit some of the crazy ideas that bubble up during a bubble bath or a-ha moments I’ve scribbled down in a moment of meditation or even reflecting on the ‘down days’ I’ve memorialised. Or looking back on your notes and remembering a tender moment you captured in your journal or a time when you felt nothing but gratitude and just had to jot it down.

Even better is looking at your journal and realising that you have the framework to write a non-fiction book based around the wisdoms and musings you’ve penned in your journal.

In this post, we’ll look at the benefits of journalling, and why it’s such a great habit to form, including why it’s a great tool for writers and aspiring authors.

Health benefits of journalling

There’s a whole host of health reasons why you might want to add journalling to your list of hobbies. These are just a few:

Keeping a journal has been shown to reduce stress, relieve depression and even strengthen the immune system .

Journalling for stress reduction

Journalling is particularly good for the health of our mental body. Writing our feelings down can help us to acknowledge and organise our thoughts, particularly distressing ones, helping us express our emotions in a healthy way and supporting the resolution of issues. This can help reduce stress and ultimately increase your happiness.

Helps with depression

Keeping a journal is thought to relieve depression. There are many reasons why this might be true, including making your more aware of your feelings – and any triggers – as well as helping you to understand any patterns and trace symptoms, and allowing you the opportunity to view things from a different perspective.

Boost your immune system by journalling

Believe it or not, journalling has been shown to increase the antibodies used to fight infection. Several research studies have found that people who journalled about challenging feelings and events had a stronger immune system than those who did not. Could it be that the act of processing our thoughts and feelings in this way frees up space in our mind and body, creating more opportunity for the body to heal?

Journalling and non-fiction writing

There are a number of ways that journalling can help you write your book.

Firstly, recall. Keeping a journal can help you remember some of the most pivotal points you’ve noticed on your own journey. Your journal can be an invaluable treasure trove of wisdom captured when you’re allowing your pen to speak your inner thoughts and feelings.

Secondly, when you’re journalling, you’re accessing a higher aspect of your mind that’s unfettered by the rights and wrongs of what you’re thinking and feeling. By allowing yourself to express yourself freely, you can uncover deeper meaning that may not have been available to your conscious mind. You might be surprised at the solutions and fresh perspectives that you shake out when you start writing a journal.

Third and finally, journalling is really helpful in building your written skills. Let’s face it, many adults simply don’t have to write much – everything these days is text shorthand or voice messages. It’s easy to get out of the habit of putting words together in a cohesive way. When you keep a journal, you’re flexing your writing muscles again, bringing them back into usage. Not only will this give you more confidence in your writing (which readers can pick up on, by the way), but it’ll also give you practice; the craft of writing is something that gets better with practice.

How to keep a journal

Journalling doesn’t have to be difficult; after a while, I hardly even noticed I was doing it. The trick is to just write down the thoughts and feelings and events that stick out to you. And don’t overthink the writing part of it; simply keep a journal for the sake of keeping a journal.

You can start simply by grabbing a notepad and reserving it solely for your new hobby of journal writing. Keep it somewhere safe and jot down whatever comes to mind.

It helps to find a quiet space when you can relax and let the words flow, such as right before you go to sleep, but you can also journal on the go. There’s no pressure involved, and if you miss a day or two, it doesn’t matter.

The joy of journalling is that there’s no right or wrong way of doing it!

Ready for the next steps to publishing your book?

Introduce yourself by email to info@wellnessbooks.co.uk , including some sample chapters, and let’s get started!

Beating writer’s block: how to get out of a creative funk

Wed, 20 Sep 2023 12:20:52 GMT

Writer’s block is a little like trying to grow miniature roses (have you ever tried it?); getting those darn little buds to open up requires a lot of patience and tender-loving care.

When you hit a block like this, it’s a delicate balance: you need to finish your book but the words aren’t coming. You’ve hit the wall. Yet, more you struggle against writer’s block, the deeper you may sink into it.

If this sounds like you, keep reading for some of my best tips to help those cogs start turning again!

1. Take a break

Step away from your book for a while. This advice probably feels seems counter-productive, but stick with me here.

Time away, especially if it’s time that you give back to yourself, doing things such as taking a stroll, meditating or exercising your creative muscle in a different way such as painting or drawing, will give your artistic side space to breathe. Sometimes all you need is space in order for your creative juices to start flowing along nicely once again. So, go away and focus on something else that fills you up, and that you enjoy.

If your block lasts for a few days, don’t beat yourself up – go with it, ask yourself why are you blocked? Do some digging and figure out what’s stopping you and use your writer’s block as a fact-finding mission to explore your inner world and grow as a writer and as a human.

Allow any ideas you come up with, to flow again and you’ll be banging out words on a keyboard again (or jotting on your notepad) in no time at all. If your block is lasting longer than, say, a few weeks, then read on – you’ll need a heavy-duty intervention to keep your book on track.

2. Mark your milestones

Writing is like using a certain muscle; we have to keep exercising it, otherwise its power simply fades away.

In keeping with the analogy, writing a book can feel a little like a marathon; it takes time, dedication and practice. Use markers along the way, similar to a marathon runner, who takes each step at a time and whittles away at the miles ahead by celebrating each small milestone.

So, get down to it and remember to give yourself a huge pat on the back when you’re a quarter of the way through, halfway through, and especially when the end is in sight, because this can be the hardest part – so don’t stop the forward momentum!

3. Relax

Relaxing is absolutely key to writing. When you’re writing, you’re using the creative part of your brain, rather than the logical, black-or-white side of it. Creative writing is a “soft-focus” skill, whereas analysing something is “hard” and laser-like.

To get back to your writing, relax completely – let go of all the worries, stress, critical-thinking and allow your mind to wander to a happier place. Choose to do this in whatever way suits you best, be it a lovely hot bath or a walk or jog in the country, or a film.

After a few hours of proper relaxation, without thinking about your book at all, you’ll come back full of new ideas, having resolved whatever challenges you had with writing your book, and raring to get back to work on it. Remember to enjoy the process of writing a book!

4. Don’t compare your work to anyone else’s

It’s natural to compare ourselves – and for others to compare our work – with someone else’s. While that can be an interesting exercise, while we’re writing it can lead to feelings of not being good enough.

Don’t try to mimic anybody else; the wonderful thing about your book is that it is unique to you. You have a one-of-a-kind perspective on the world and your gift is to express that in a way that only you can do.

While it’s a good idea to check out what others are writing about, following book trends and admiring the work of others, we writers are often hyper-critical of our own work and comparing it with someone else can put a serious stop to our creative flow.

The best solution is to write in a silo and don’t compare your book with another until you’ve finished writing it.

5. Discipline

Discipline is the key to unblocking yourself as a writer. If all else fails, simply plough on and keep writing; it’s what marks the would-be writers from the published authors.

Writing can be a lonely existence which requires us to switch off our phone and other distractions, and simply get down to it – no excuses. There’s really no other way around it.

The more you write, the more you get used to the discipline of sitting for long hours in front of a machine or notebook. Just pick up the pen, or ready your fingers over the keyboard, and write!

If this sounds too daunting, then start with an hour, then build up to spending more and more time penning your book.

Sometimes the words feel as if they’re not flowing but if you get down to it, treating writing as a discipline that you have to keep practising, then your creative mind will kick in eventually.

What you write doesn’t matter; what matters is that you write. Get into the habit of writing anything; let it be a stream of consciousness, or what’s known as “channelled writing”. Once you’ve started doing this, you’re exercising that creative muscle we’ve talked about, and it’ll become easier to do it at will. Soon, you’ll be back to writing your book again.

The great thing about this exercise is that you might find other book ideas coming to you; it’s worth keeping what you’ve written because you might look back at it and realise you’ve conceived of some amazing stuff.

Need help to write your book? Contact info@wellnessbooks.co.uk for advice or to talk through our services; we can help with the development of your book, editing and proofreading right through to publishing your book.

Is it Cheating to let AI Write Your Book?

Fri, 21 Jul 2023 21:11:27 GMT

Writing a book is a time-consuming task that takes dedication and a fair deal of mental stamina.

Lots of people can relate: you have a great book you’ve been thinking of writing but when it comes down to it, there’s no time to get started. So, the question is, can AI write your book for you? And isn't it cheating?

Artificial Intelligence (AI) is everywhere, and it’s been dominating news headlines for a few years, with arguments for and against both its ethics and safety.

Yet, in spite of those concerns, AI is here to stay and already some people are setting it to the task of writing a book, or writing the book they want to write, on their behalf.

Confusing, huh? I mean, how could a machine write your book for you?

AI, for anyone who’s been living under a rock in the past few years, is the abbreviated version of Artificial Intelligence. It means, in simplistic terms, a machine that is capable of undertaking the type of intelligent function as a human brain can.

ChatGPT is an example of AI, and perhaps the one you may have heard of, and there are others, such as Google Bard.

ChatGPT an AI chatbot created by AI research company OpenAI. It is supported by Microsoft. It uses machine learning – processing masses of data collected from across the internet – to create such as stories, articles, essays and blogs, which mimic text created by a human.

To get started with ChatGPT, you can simply sign up for a free account and then ask a question. The technology works by answering questions, or prompts, which generates strings of text in response. You can also ask it to write prose and poetry; simply tell it the topic.

The beauty of AI is that one article, which might take a professional writer hours or even days to research and produce, can be created in minutes using this technology. Its ability to find and analyse information in milliseconds, far faster than any human brain, is phenomenal.

It’s so sophisticated that it can be difficult to tell whether a piece of work has been produced by artificial intelligence or whether a real, live human is behind it.

This is a double-edged sword, and is the reason why AI is being banished by a growing number of schools, as some school cheats have been submitting essays created by the technology.

Plagiarism is a big problem when it comes to AI, because AI sources its information from the slew of information that is the internet – causing a headache in terms of intellectual property as it muddies the waters as to whom copyright should be attributed.

Fears that AI could decimate the industry have been part of recent discussions between Hollywood writers and producers , too, with the writers concerned that their jobs will be taken over by machines – truly the stuff of sci-fi novels, with life imitating art, imitating life!

So, can you write a book using AI?

The answer is, yes!

Lots of companies are using AI to create the e-books that we sometimes see drop into our inbox from a brand we like. It stands to reason that its ability to handle short books such as e-books will soon lend itself to larger writing tasks.

A more pressing question is, should you write a book using AI?

A growing number of commercial books are also being produced by AI, and are being sold on Amazon.

Many of the writers who’ve used AI to ghostwrite their book have credited AI with the work along with their own author name on the copyright page of the book – some even receiving five-star reviews on the site .

However, there are suspected to be untold numbers passing off entire AI-produced books as their own, leaving other writers, from whom the work may have been copied, in a precarious position in regards to their rights as the original artist.

Another reason to think twice about writing your book with AI, is that while AI has huge potential, it’s still fraught with pitfalls.

For example, it lacks the ability to make the judgement calls that a writer must make while working on a book. This could lead to an increase in misinformation, rather dangerous territory.

If you’re thinking of using AI to write your book, another consideration might be this: there’s something magical about writing a book, and the satisfaction of completing the mission, is, of course, lost when we bring AI into the equation.

Finally, writing a book can boost your credibility as a thought-leader; imagine how, then, how your reputation could be impacted by the admission that the work is not your own but that of a machine? Or worse, using AI to help you write a book while claiming all the credit – only to be “outed” further down the road?

Can AI produce a book as well as a human?

A keen-eyed copy editor can probably tell the difference between human-made and AI-created copy. For starters, text produced by AI lacks, for lack of a better phrase, that human touch.

Yes, AI can spew out facts and string complex sentences together, with all the appearance of having some understanding, which is part of its appeal.

However, it often lacks the cadence in and between its words that is uniquely human.

The nuance that’s alive in human communication is something it may never be able to replicate.

Also, the best non-fiction books are relatable; that is, they’re written by real people with real stories and lives that may resonate with others. AI is missing the key ingredient that makes a great non-fiction book – or fiction book, for that matter.

Would I use ChatGPT to write a book?

I'm perched on the fence on this one, both cursing AI for its potential to destroy one of the last bastions of what it means to be human, giving up even our prosody to a machine, while simultaneously aware of its potential to help people churn out blogs and articles in an information-hungry world.

For small businesses like this, for example, with a low marketing budget, this could really level the playing field.

Regardless of my opinion, the likes of ChatGPT and AI are here to stay, and it may just be a new era, with many positives to arise from it, without the destruction to industry, and eventually humankind, that we’re being warned about.

Whether you choose to write a book yourself or “cheat” by using AI, the choice is yours, but please take into consideration what you’ll be missing out on if you choose to do the latter.

At Wellness Books, we look for quality books with a message meant to be shared with the wider public or information that could serve to enhance someone else’s health, wellness and vitality on every level. If you need a human hand to edit it, and a helping hand through the publishing process, get in touch.

Ready to get started? Email info@wellnessbooks.co.uk with an outline of your book and your contact number so we can schedule a call with you.

10 Steps to De-Stress

Thu, 27 Apr 2023 11:57:12 GMT

An always-on culture, packed commuter trains, too much information, rising costs, bad news, endless to-do lists, FOMO (fear of missing out), and existential threat from nuclear weapons and environmental damage!

It’s no wonder why so many people suffer from stress and anxiety when we’re faced with a barrage of stressors on a daily basis – we can easily feel overwhelmed by it all.

As it’s National Stress Awareness Month, we look at stress, what it is, what can cause it, and how we can overcome feelings of stress. Keep reading to find out how you can deal with the stresses of modern-day living.

Stressed out? You’re not alone.

A 2018 online poll by the Mental Health Foundation and YouGov, the largest study to date investigating stress in the UK, found that almost three-quarters of respondents (74%) felt so stressed they were overwhelmed or unable to cope in the previous year. The greatest causes of stress included health (36%), and debt (22%).

Meanwhile, a 2022 survey from YouGov, including 1,242 employees, revealed that more than half (52%) of British workers feel stressed at work.

Stress, as we can see, is a pervasive problem in our society – and across the globe. But what is stress, and how can we manage it more effectively?

What is stress?

According to the World Health Organization, stress is “ a state of worry or mental tension caused by a difficult situation ”.

The UK’s National Health Service describes stress as “the body's reaction to feeling threatened or under pressure ”, and further states that when we’re under stress, our body releases the “fight or flight” hormone adrenaline.

In other words, when we’re under pressure, our bodies respond by preparing us to take action, such as running away.

Stress can affect us not only physically but also impact our emotions, and, over time, can impaction the way we function, our relationships and our self-esteem. Too much stress is also linked to anxiety and depression.

If allowed to continue for a long time, stress can lead to burnout.

How do I know I’m suffering from stress?

The symptoms of stress can vary, as can its severity between people faced with the same life circumstances. This isn’t a matter of judging one person to be weaker than another, but simply means that some are naturally more resilient to stressors, just as one person’s tolerance to physical pain might be different than another’s.

This can be due to a number of factors, including how our emotions were handled and nurtured during the developmental stages of childhood, and, of course, our individual make-up and personality.

While some stress is necessary – and inevitable – in life, in order to help us evolve as humans, too much of it can culminate in a range of symptoms. Some of the common signs of stress include:

Upset stomach
Loss of appetite (or increased food consumption as a coping mechanism)
Lack of concentration
Anxiety
Irritability
Racing thoughts
Inability to make decisions
Muscle pain/headache
Rashes
Feeling sick and/or dizzy
Raised blood pressure
Recreational drug use/alcohol usage

How to combat stress

Although a little stress is healthy, too much of it can wreak havoc in our lives. Here are some tips to help you cope with unnecessary amounts of stress in your life.

Cross non-essentials from your to-do list.
Deep breathing can help us to navigate stress. Try breathing into your belly for several breaths. This sends the body ‘safe’ signals, helping you to stay calm.
Take a walk in nature.
Express yourself. Either talk to a trusted friend or relative, or use journalling to write down your feelings.
Get sufficient sleep.
Stick to a routine, waking up, going to bed and eating at the same time every day.
Take regular exercise to help burn off excess energy.
Limit exposure to the news (especially bad news).
Schedule time away from pinging computers/phones and gadgets.
Chew gum! Research has provided some evidence that chewing gum can reduce feelings of stress. It’s thought that the practice of chewing gum helps to reduce our focus on external stressors and limit the spread of stress signals through the brain’s stress network. Just remember to use sugar-free gum!

If you’re suffering from stress/anxiety, which is having a detrimental impact on your life, your health and/or relationships, contact your GP for advice.

Can you offer valuable advice about stress or another wellbeing topic? Thinking of writing a book? Contact Wellness Books to discuss publishing your book with us today. Email info@wellnessbooks.co.uk now!

10 Resolutions you’ll want to keep in 2023

Thu, 19 Jan 2023 17:09:43 GMT

It’s mid-January and the New Year celebrations are already a distant memory…and what about the resolutions you made? Have they fallen by the wayside?

Here are some New Year resolutions that you’ll want to keep (remember, you can reset any time of the year, not just on the first of January!)

Spend more time in nature
Be kinder (to yourself and others)
Fall in love with healthy food
Fall out of love with junk food
Accept yourself
Get acquainted with your internal environment (listening to the stillness within)
Discover a hobby that you love
Be happy
Carve more time out just for YOU
Make every moment count

Can you offer life-changing advice? Is your New Year's Resolution to finish writing your book? If your book could help others, let us help you publish it. Contact Wellness Books at info@wellnessbooks.co.uk.

How to Remain Calm Amid Chaos

Thu, 17 Nov 2022 12:36:55 GMT

It’s easy to be swept away in the nervous and chaotic energy that seems to be so prevalent across the world right now. Rediscover your zen with these top tips to help you navigate the fearful trend that’s happening and find calm in the midst of the storm.

Balance the bad news with the good

Many people are addicted to bad news. We’re connected at all times with horrific news headlines, which might pop up on our devices during the day, or we might sit down to watch or listen to the news on TV in the morning and repeat the experience in the evening or multiples times in the day. Have you ever thought about what this is doing to your body? When we absorb all this bad news, we’re activating our own fight or flight system within the body; we might tense parts of our body, our heart rate quickens and our breathing becomes more shallow. We’re getting ready to flee or to fight – yet there’s nowhere to run to, and nobody to fight, unless we pick a fight with our partner or neighbour or some other innocent bystander.

Not only does our addiction to bad news harm our own wellbeing, but we also prime ourselves for more bad news, in addition to creating negative waves that ripple out into the world.

A few news sites have recognised this and are now focussing solely on disseminating good news, which is available in abundance if only we’ll care to notice it. Try sites such as Positive News or the Happy Newspaper or the Good News Network for happy stories from around the world. Try it and see how much better your day progresses!

Be at one with nature

Go outside and observe nature; how a tree grows strong through its roots, how a flower blossoms from a bud or how a breeze or a raindrop caresses your face. Being at one with nature has the ability to calm frayed nerves with immediacy, so make sure you spent a little time each day appreciating this natural way to dissipate worries and enhance your enjoyment of life.

Be the thing you want to see

Start showing up as the thing you want to see in the world. This means that if you want more kindness in the world, then show up as that quality; be kind to everybody you see, try to eliminate unkind thoughts and be more compassionate with your family, friends, colleagues and acquaintances – even the people you meet in the shop or the street. Being kinder will create more kindness and calm in your own world. It nurtures joy inside and impacts your relationships, and even your own relationship with yourself as you’ll be all the more gentle with yourself. It all starts with you, and then ripples out into your outer world. Imagine, that little act of kindness has the power to encourage somebody else to be kinder in turn, and then onto the next person and the next. You’re creating a wave of kindness.

Could you teach others how to calm their nerves? Are you a speaker, healer, survivor, mentor, or have wellbeing knowledge that you want to pass on to others?

If you’ve written a book and are considering your publishing options, contact us to find out how to self-publish on your own terms! Email Wellness Books: info@wellnessbooks.co.uk today.

3 Keys to Happiness

Fri, 21 Oct 2022 12:07:32 GMT

Joy-boosting techniques to make your life more magical!

Happiness is the one goal we all have in common. In one way or another, we’re all searching for it, whether it’s through our work, family, friends or social activities. However, at times happiness can seem elusive. Bad news, toxic relationships, poor working conditions, loss and trauma can stifle the joy; we can get pulled into a downward spiral, often even subconsciously creating our own unhappiness while mistakenly thinking we’re paving the way to being happy.

Use the following 3 tips to transform into a happier, more carefree YOU!

1. Appreciate the happiness you have

Everybody has moments, even many moments, of happiness in their life, often we just don’t allow ourselves to feel it, perhaps worrying about something in the future or regretting something in the past.

Rather than holding out for an expression of happiness which is pegged on something beyond your control, such as a lottery win or some seemingly impossible dream, instead, recognise happiness for what it is: a lovely, sunny day; a walk in the park; hearing a child’s laughter; whatever good health you do possess. If you’re waiting for happiness, you’ll miss the happiness that’s already abundant in your life…just look around and you’ll find it!

Notice and count the number of happy moments in your day. You might be surprised at how they stack up.

2. Count your blessings!

Have you ever noticed that when things go wrong, they really go wrong? Your stub your toe, break your favourite cup, something breaks and the bad luck seems to spiral…the same is true of good things, too.

When you count your blessings and have appreciation for what you have, you’ll find more things to be happy about. Happiness begets happiness. Remember to be grateful for all the things that bring you happiness and you’ll soon find that your happiness multiplies.

Say thank you for every good thing that happens in your life and more wonderful things come your way!

3. Make room for more happiness

There’s nothing like self-care to help you lead a happier life. Carve out time for yourself, do more of what you enjoy and allow yourself a little joy. Sometimes we deny ourselves happiness because we’re too busy dealing with the realities of life or we feel unworthy. Happiness sometimes needs cultivating, so go ahead and be happy – because you deserve it.

Find time every day to do something that puts a smile on your face; be it exercise, singing along to your favourite music without a care, watching a funny movie or catching up with someone who always makes you smile.

Are you an expert on happiness, self-care or another wellness topic? Publish with Wellness Books. We’ll take care of the self-publishing process for you. Become an author! Contact info@wellnessbooks.co.uk to get started.

7 Incredible benefits from writing a book

183:865235015 (Shirley Mclellan) — Tue, 23 Aug 2022 16:49:20 GMT

If you want to write a book or have already started writing a book and are flagging, this post is just what you need: 7 wonderful benefits of writing a book to help motivate the writer in you!

Your book could help somebody else

No matter what the topic of your book, there’s certain to be another person who could benefit from reading it. Your wellness book could be of huge benefit to someone else; in other words, your writing is serving a much greater purpose than you might realise.
Books beget thought-leadership

Become a leader in your field; after you’ve written your book, you may well find yourself becoming to go-to person for guidance or knowledge about your specialism.
The catharsis of creativity (get well as you write)

Your own experiences can start to make sense. Free yourself from your own limiting beliefs as you’re writing your book.
An additional line of income

While not many writers are able to retire from the royalties they receive from a single book (although exceptional authors and books have the potential to make a great deal of money), it’s nice to know that your book is quietly earning you some extra cash in book sales.

(Wellness Books will provide you with a sales report and send you your money from the sales of your book every six months!)
The window of opportunity widens

When you’ve written a book, the world is your oyster – you can go on to become a consultant in your specialist subject, take on speaking engagements, become a pioneer in your field and, naturally, write some more. If you write a great book, lots of doors can open, beckoning lots of opportunities.
Stand out!

Writing a book is an incredible achievement, requiring self-discipline, grit, and, of course, writing talent, which not many people manage to accomplish. When you become an author it’s a very special moment.
Become immortal!

You may not live forever, but your book will; in effect, immortalising you, the author, since the book will exist in perpetuity long after you’ve gone. Imagine who might be reading your book in the future…

Whether you're writing a wellness book for yourself or others, contact info@wellnessbooks.co.uk to find out about our publishing options.

Health benefits of writing

Thu, 24 Feb 2022 18:05:50 GMT

3 Reasons to write a wellness book...

1. Writing things down, whether journaling or creative writing, can help you clarify situations, events and even your thoughts, allowing you to gain a sense of perspective or a different perspective on problems.

A different perspective is often all that’s needed to begin to resolve your own issues. The more you heal yourself, the more you can extend that healing to others.

2. Writing is a healthy way to express yourself – humans are social creatures, and communicating with others is part of our DNA. Clamping down on our voice is unnatural; writing offers a healthy way to express your inner world and let your unique voice be heard…you were born to do it!

3. Help others through your experiences – you might be surprised by how much sharing aspects of your life and events could help another person gain perspective in their own lives, and how much, in turn, helping others helps you, too.

What does wellness really mean?

Thu, 28 Oct 2021 13:05:50 GMT

What is wellbeing? And how can you improve yours?

When we talk about wellbeing, some people might think of being physically fit or feeling ‘okay’ in general. In this post, we discover that there’s much more to wellness than your physical body or even your state of mind.

Wellbeing crosses every dimension of your life – so how can you enhance yours when circumstances can sometimes make wellness seem out of reach?

The first step is to find out what this pseudo-psychological word means in real terms. Keep reading to find out more about wellbeing – and why wellness is, in fact, within reach for everybody.

Keep reading to find out about the different aspects of wellbeing and ideas on how to improve them.

What is wellbeing?

Wellbeing isn’t limited to the physical aspects of health, which many people imagine at first mention of the term.

A search online produces countless definitions of wellbeing:

Oxford English Dictionary

well-being , vbl. n.

The state of being or doing well in life; happy, healthy, or prosperous condition; moral or physical welfare (of a person or community).

American Psychological Association

well-being

n. a state of happiness and contentment, with low levels of distress, overall good physical and mental health and outlook, or good quality of life.

The following definition given by UMatter, a Princeton University initiative to promote wellbeing and healthier choices across campus, sums up wellness to a tee :

“Wellness is not merely the absence of illness or distress – it is a

lifelong process of making decisions to live a more balanced and meaningful life.”

In short, wellbeing encompasses every aspect of your being, physical, mental and spiritual, and all the parts in between.

Next time someone asks how you are, think about what wellbeing means before you tell them, “I’m very well.”

Different aspects of wellbeing

Some of definitions describe as many as seven or eight dimensions of wellbeing: physical, emotional, intellectual, environmental, social, financial, occupational and spiritual.

Let’s take a look at the dimensions of wellness more detail.

Physical wellness

Physical health is the thing that springs to mind when most people reference their wellbeing. This is the most obvious marker of one’s wellness, but is often misunderstood as the only aspect of it.

Physical wellbeing is about taking care of your body: making choices that support good health and avoiding actions or habits that put your health in jeopardy, such as smoking, too much alcohol and a poor diet.

Your physical wellbeing underpins every other aspect of your life, including your emotional and mental state of health, so it’s important to get the basics right in terms of getting enough sleep, eating well, taking exercise, etc.

Emotional wellness

If you’re emotionally well, you have a healthy relationship with your emotions; you know what makes you feel good and can verbalise your feelings, both negative and positive. You are able to cope reasonably well with the stresses of life.

Intellectual wellness

The key to intellectual wellbeing is keeping the mind active. We can do this by seeking opportunities to expand our knowledge and retain our mental acuity; for instance, through creativity and intellectual stimulation such as learning a new skill. This is important throughout our lives and especially as we age.

Social wellness

This pertains to your relationships with others. Do you have an active social life and relate well with others? Are your relationships healthy?

Environmental wellness

Environmental wellbeing is closely related to social wellness. Do you feel a sense of belonging? How do you interact with your environment – i.e., your immediate environs and community, your natural surroundings, wider society?

Financial wellness

Describe your relationship with money: does the thought of it send you into a spin or do you feel financially secure and have enough money to meet your needs?

Financial wellbeing means that you feel secure in your ability to pay bills and without constant worry for the future. Financial instability impacts other dimensions of wellbeing too, such as your physical, emotional and mental wellness.

Do you feel in control of money or does money control you? If not, perhaps it’s time to contact an organisation such as the UK’s National Debtline service , Citizen’s Advice Bureau or a similar organisation, which can offer free support and help you get back on track and feel more in control of your situation.

Occupational wellness

Occupational wellness relates to how you occupy the majority of your time; it could be a traditional-type job, stay-at-home parenting, volunteering or studying, for example.

As with the others, wellbeing in this area of your life overlaps with other aspects of wellness, including your financial, emotional and mental health.

When your ‘occupational health’ is well, you feel good about what you contribute in life, whether that’s through a successful career or within your family or community.

If you possess good occupational wellbeing, you’ll tend to be happier and more contented across all aspects of the wellness spectrum.

Spiritual wellness

Spiritual wellness is not limited to religious ideology or even spiritual practice; at essence, it is a feeling of connectedness to nature and to something greater than ourselves such as the cosmos or a higher power/god.

Some people neglect this aspect of their wellbeing, associating it with religion only; however, spiritual wellness simply implies that you sense that your life has meaning.

Having a sense of spiritual wellbeing is about the pure joy of life. This aspect of your health can act as the glue that holds everything else together, giving context to other aspects of wellness and helping you cope with life’s challenges.

How many dimensions of wellness in your life are, well, well ?

What wellness is not…

It’s important to understand that nobody’s life is perfect in all aspects at one time.

Be grateful for the dimensions that are working well and equally appreciative for the chance to work on the aspects of life that are not so great right now, remembering that the challenges we face aid our growth.

Life is evolution in motion: without the ups and downs we wouldn’t be able to fulfil our true potential because there would be no catalyst for self-development.

A crucial aspect of looking after your wellness is acknowledging and accepting that every dimension of it may not be ‘perfect’.

However, just because one aspect of your wellbeing isn’t what you think it ought to be, you can still work on another facet of it.

Think about it: people living with a terminal illness, or who suffer from other devastating physical and/or mental illnesses may nevertheless have an overarching sense of wellbeing. Why is this?

Because wellbeing is not limited to one aspect of our health.

Wellbeing is yours – indeed, it’s your right – regardless of the circumstances you currently find yourself in.

In other words, acknowledge the parts of your life that are working well for you rather than focusing on what you believe is missing; sometimes attending to a different aspect of your wellbeing will achieve unexpected results in other areas!

Wellness is not a single destination but something we can work towards, and achieve, no matter where we are in our lives.

How to improve your wellbeing

It’s always possible to improve your wellbeing, or at least aspects of it, by making small changes to your life.

Try some of the following ideas to increase your sense of wellness.

1. Express yourself

Try, or learn, to express your true feelings, both negative and positive, in a healthy way. This means getting to know your emotions and building up enough self-confidence to allow you to articulate how you’re feeling. This will help improve your self-esteem as well as your relationships with others.

2. Connect with nature

Being outside amongst the smells, sights and sounds of nature (plus the added boost of vitamin D) can improve our wellbeing with almost immediate effect.

Studies have proven how being connected with our natural surroundings can make us feel better, not only improving our physical health, but our emotional and psychological health, too.

This was especially true during the earlier stages of the COVID-19 pandemic, when research from the UK’s Mental Health Foundation showed that spending time in nature helped people to cope with the stress of the event .

Another study, by the European Centre for Environment & Human Health at the University of Exeter, found that precisely two hours per week spent in nature supported good physical and mental health among some 20,000 participants in the research. This time can be spread out across the week; the benefits are still the same.

Immersing yourself in nature can lower blood pressure, reduce anxiety, enhance our immune system, decrease distress and promote healing on many levels. Why not try it?

3. Mindfulness

Essentially, mindfulness is about being aware – mindful – of the present moment, and achieving a sense of presence through techniques such as paying attention to the natural rhythm of your breath, becoming aware of the body, being sharply focused on performing day-to-day tasks one at a time while eliminating other distractions, or even taking the time to truly taste the food you eat.

You might be surprised at how easy but effective this practice is.

In mindfulness, using all our senses helps to anchor us in the present time, which helps calm the nerves – and often makes us more effective in any tasks or work that we’re undertaking.

The practice borrows from Eastern, and particularly Buddhist, traditions; however, mindfulness was originally developed by Jon Kabat-Zinn as a secular technique to make its benefits – for instance, it quickly produces a welcome meditative state of mind – accessible to the Western mindset.

Different from meditation, however, mindfulness focuses on allowing a state of calm rather than seeking it; for example, if your breathing is rapid then mindfulness gives you permission to sit with the breath exactly as it is without trying to change it.

As a consequence of sitting with your breath in a non-judgmental way, the heart rate naturally calms down and you are free to feel a sense of peace.

Mindfulness has been shown to relieve anxiety, depression and chronic pain. Some studies have even found the practice to be useful in the treatment of irritable bowel syndrome and a range of other physical and mental health complaints.

Given how simple it is to practise mindfulness, the benefits are phenomenal. Carrying out an internet search will reveal lots of resources for mindfulness; the basics of the stress-busting technique can also be learned for free at a website called Palouse Mindfulness .

4. More sleep

Getting more sleep can be overlooked in the daily hubbub of a hectic lifestyle but no matter whether you’re a six-hour-a-night sleeper or someone who needs eight hours’ shut-eye, getting as much sleep as your body needs will benefit your emotional wellbeing, physical fitness, mental stamina and more.

How about having that Sunday morning lie-in?

5. Exercise

Physical exercise is a good all-rounder. Even moderate exercise taken on a regular basis counts towards a healthier and happier life.

Study after study has shown exercise to decrease the risk of cardiovascular disease and lower blood pressure; it can support brain health in terms of cognitive processing, improve mood and reduce the risk of depression , and offers a whole lot more benefits to both mind and body.

Use physical exercise to take your first steps towards wellbeing!

How would you rate your own wellbeing? What steps have you taken to improve it?

Share your thoughts in the comments!

Writing a wellness book? Contact the team to discuss your publishing project, email us at info@wellnessbooks.co.uk.

How to harness the power of gratitude

183:865235015 (Shirley Mclellan) — Thu, 16 Sep 2021 15:11:31 GMT

Much has been written on the power of gratitude, but can it really make miracles? And how can you find time for feeling gratitude when there are so many more pressing matters to attend to, or when life sometimes seems so crappy?

Today’s post is about why having a little appreciation matters so much, and how we can choose gratitude even in the toughest of times.

“The more grateful I am, the more beauty I see.”

– Mary Davis

You’ve probably heard statements along the lines of, “Be grateful for what you have and more blessings will come your way.”

This idea is more than just a nice notion conceived by unnecessarily positive people.

Gratitude brings many benefits, not least, improved health overall and a greater sense of wellbeing – and this is underpinned by science.

The science of gratitude

One example of the many studies on gratitude comes from a branch of psychology called positive psychology.

As per the name, this approach to human psychology switches the lens onto more positive aspects of human psychology, rather than the trauma.

It also focuses on the behaviours, attitudes and experiences that make our lives fuller and more joyful.

The study, carried out by psychologists Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, found that people who focused on things to be grateful for were more optimistic and felt better about their lives .

More than that, they were less likely to seek the help of a physician – suggesting that their physical health was also positively impacted by the practice of gratitude, too.

The participants were asked to write a few statements every week.

Each of three groups was given a topic: one wrote about what they were grateful for that week; another noted neutral events that had occurred during the week; and another group was asked to make a list of gripes from the week.

The experiment lasted for 10 weeks.

Guess which group had the most positive outcome from the study?

In another study, powerful effects of gratitude were found among people suffering from mental health issues such as depression and anxiety.

It showed that gratitude led not only to significantly reduced symptoms but that changes in the brain which occurred as a result of the study remained for 12 weeks after the exercise had concluded.

In other words, the positive effects of gratitude last long after any initial feelings of thankfulness.

The study involved nearly 300 adults, mostly college students, who were seeking mental health counselling at university. Before their counselling started, they were judged to have clinically low levels of mental health.

Again, there were three groups.

One was asked to write one letter of gratitude to another person for three weeks, the second had to outline their deepest thoughts and feelings about something negative that had happened, and the third group was not assigned any writing activity.

The group that wrote the gratitude letter was found to have improved mental health when checked four weeks after the study, and also at the three-month mark.

What’s more, further investigation revealed that changes occurred in the medial prefrontal cortex of the brain when people expressed true gratitude; the changes made them more attentive as to how they showed gratitude to others.

Other studies repeated link gratitude with the so-called ‘love hormone’ oxytocin , which is related to how we bond with each other (it’s a key neurotransmitter involved in childbirth) – increasing feelings of trust and empathy. (Qualities that are all central to achieving wellbeing.)

So, perhaps a healthy dose of gratitude could make the world a better place?

Simple ways to feel more grateful

It’s easy to conjure up feelings of gratitude if you put your mind to it. Here are a few ideas for invoking a sense of appreciation:

1. Languish in happiness for as long as you can, even if the feeling is fleeting – let a joyful moment seep out and expand into your life.

2. Happy memories are stored in your brain. Make sure they’re filed in the ‘top priority’ cache for easy access, so you can roll the reel again and again!

3. Notice nature: a single flower, an ant, a bird… We have access to an abundance of things to be grateful for in this beautiful home we call Earth.

4. Do something that makes you feel happy! Actively seek opportunities to feel grateful. Just a short time doing something that enhances your joy (as long as it does not harm your own health or that of others) will benefit your health and happiness in the long term. Bring out the Monopoly board!

5. Be kind to others! Gratitude begets gratitude, so spread a little kindness and it will be returned. Do this without thought for what’s coming back; just be grateful when you realise that your good turn has returned to you in a powerful way.

Conclusion

There’s no doubt that gratitude has the ability to improve our wellbeing at all levels – physical, mental and emotional – in fact, it just might be one of the most underused resources at our disposal when it comes to living a happy and fulfilling life.

Have you tried being more appreciative of life? What’s changed for you? If you enjoyed this article and have any thoughts on the subject, please post in the comments below!

Ready to publish your book on wellbeing? Contact info@wellnessbooks.co.uk and we’ll talk through your options.

Be happy…your health depends on it!

183:865235015 (Shirley Mclellan) — Fri, 27 Aug 2021 12:49:23 GMT

Discover 5 easy ways to cultivate joy in your life

Happiness is not only the greatest benefit of being alive, it’s also been linked to a healthy heart, reduced pain, a healthier immune system and a longer life .

There’s no better reason to enjoy the simple pleasures in life: a breath of cool, fresh air in your lungs; a flower; the wind on your face; a warm smile from somebody.

Here are five wonderful ways to bring more happiness into your life:

1. Don’t strive to be happy sometime in the future; find a reason to be happy right here, right now!

2. Smile! (It tricks your brain into making more ‘happy hormones’.)

3. Stop looking for it, remember that happiness is right under your nose; you just have to choose to see it!

4. Do something fun – no guilt, no justification required! If you allow a little time each day to experience happiness, you’ll find that the joy spread outwards into the rest of your life.

5. Be grateful! Moments of happiness, and even times of pain, make you human. Human beings are the only species able to make a conscious and powerful choice to be happy – how lucky is that?

We publish titles that support wellbeing in others. Could you be our next author? Contact info@wellnessbooks.co.uk to discuss publishing with us.

10 Steps to self-care & how it benefits you

183:865235015 (Shirley Mclellan) — Thu, 08 Jul 2021 13:57:47 GMT

Self-care: isn’t it just another new pseudo-psychological term?

In today’s post, we look at the benefits of self-care, why it isn’t selfish to spend time nurturing your health and hopes, and how self-care can be the best gift you give to others.

What is self-care?

Self-care has been defined as providing adequate attention to one's own physical and psychological wellness (Beauchamp & Childress, 2001).

It isn’t just another New Age word for being utterly selfish; there are huge benefits to be gained from being kind to yourself. In fact, the benefits extend beyond the individual to all the people in their world. So, by being kind to yourself, you’re also being kind to others.

There’s no mystery to it; self-care simply means taking care of yourself. The key, however, is that you do this consciously .

3 aspects of self-care

Self-care means being aware of how you are on a mental, emotional and physical level (and for some, a spiritual level), and ensuring that each of these aspects of yourself is supporting the other.

For example, think about whether your thoughts make you happy or keep you stuck in the past; are you motivated enough to go out and get some exercise?

Consider the following:

• Are you taking an active role in your health and wellbeing? Pay yourself some much-needed attention and taking a break when you need to. Focus on things that make you feel content and invigorated.

• Self-care applies to people who are perfectly healthy as well as to those with minor ailments or even more serious health complaints.

If you’re on medication or under medical supervision, self-care means you make choices that support your health and treatment, such as remembering to take pills, sticking to any instructions about your diet or not consuming alcohol, and so on.

For people who want to maintain good health or those with niggling aches and pains or relatively minor health issues, such as a headache, cold or a sprain , self-care is about choosing to treat yourself in a way that promotes continued wellness. Take preventative measures to stay healthy or stop a further decline in health.

Ultimately, the better your self-care routine, the less likely you will require medical intervention (although never hesitate to seek medical advice if you have any concerns about your health!).

Isn’t self-care selfish?

In today’s non-stop, hectic world, self-care has become a guilt-ridden indulgence rather than a critical aspect of our daily routine, helping us reach our potential and live happier, healthier lives.

There’s nothing selfish about self-care, just as there is nothing selfish about taking measures to keep yourself safe such as looking twice before you cross the street or eating regular meals because you know it benefits your health.

What’s more, self-care filters out to others in your circle; it’s particularly important for people who care for others – your own cup must be full in order to tend to the needs of other people effectively.

10 Simple self-care practices

Self-care practices include simple actions such as expressing your feelings, taking a break from the desk or from work, and eating healthily and regularly.

Here are 10 simple ways you can practice self-care every day:

1. Time out

Take a moment to pause and reflect. Shut down your thinking mind for a while, breathe deeply and simply enjoy where you are, right now! Some people call this “mindfulness”.

Doing this promotes clarity, reduces stress and allows you to focus on what’s important. Head to your happy place!

2. Food

Eat well! Gut health is important not only for your physical wellbeing but also for your emotional health. The ‘soup’ of bacteria that sits in your gut dictates how you react in different situations by influencing your level of anxiety and sense of safety.

Gut bacteria produces chemicals such as dopamine, which influences mood, and norepinephrine, which is involved in the body’s stress (fight or flight) mechanisms.

Healthy eating really does make a difference.

3. Assertiveness

Ever say “yes” when you really mean “no”?

When others people constantly breach your boundaries it can whittle away at your self-esteem. Self-care means having the strength to say ‘no’ and ensuring that you live life by the values that make you feel comfortable.

4. Exercise

This is self-explanatory: exercise is good for your physical and mental wellbeing. Even if it’s difficult to find the time, the act of taking a walk or an exercise class, jogging or cycling, etc. is an invaluable aspect of self-care which will pay dividends to your long-term quality of life.

5. Appreciate nature

How often do you walk along without really noticing the way the clouds are dancing overhead or the way the sun feels on your skin or the beauty of the trees as they blossom into spring or fade into autumn in a blaze?

Appreciating nature is good for the soul.

6. Limit your exposure to bad news

Of course, we can’t avoid life altogether but neither do we have to court bad news by watching every horror announcement on TV and clicking on trending bad news stories all the time. Try to consciously seek out good news rather than looking at the negative, of which there is a never-ending supply.

7. Healthy sleep practices

Everybody needs different amounts of sleep. Whether you need six hours’ or eight hours’ sleep, develop health sleep practices such as checking the room temperature (the optimal temperature for sleep is between 15.6 to 19.4⁰C), limiting your exposure to blue light from a TV screen or digital device, and doing something to relax before bed rather than trying to hit the sack with a mind still whirring from the day’s events.

Remember that sleep rejuvenates the body; this is when your mind processes the day that has just been and regenerates your body for the next one.

8. Be your own best friend

Catch yourself in negative self-talk patterns and be a little kinder to yourself. Show compassion for the things that don’t quite work to plan, and make sure you show some appreciation for the things you do achieve, no matter how small.

9. Phone a friend

Make time for your relationships outside of work. Having quality connections with other people, whether it’s a romantic relationship or having good friends, or a sense of belonging within your neighbourhood or with like-minded people, time spent nurturing these will lead to a healthier, happier life.

Isn’t it time you caught up for a chat?

10. Seek out happiness

Every day, make sure you sure you do an activity that lights you up inside. Rediscover a hobby, be creative, watch a comedy film – just be happy!

Even if you can only squeeze in 10 minutes of time for yourself, be sure to nurture your sense of joy.

Caring for every part of your being

Let’s take a deeper look at the different aspects of self-care (physical, mental, emotional and spiritual).

Physical self-care

For many people, physical self-care is the most obvious aspect of self-care to fulfil.

Nutritious food, regular meals

Physical self-care includes eating regular, balanced and healthy meals, ensuring you get the right nutrition which contributes to good health. (This also includes drinking enough water.)

Exercise

Exercise is, of course, another way to care for your physical needs: regular walking, jogging and yoga are some of the ways you can achieve this. For people with limited mobility, there are always adapted exercises you can find; ask your medical practitioner for advice on this.

As a by-product of exercise you’ll also feel happier , since you’ll be triggering feel-good hormones called endorphins, which are known to decrease pain and elevate the mood, as well as reducing the body’s stress hormones, lowering adrenaline and cortisol. So exercise also serves self-care at the emotional level, too.

Sleep

Getting enough sleep for your needs is essential not only for the physical aspect of yourself but emotionally, too.

This means going to bed at a reasonable hour, ensuring the temperature in your bedroom is conducive to sleep, and setting yourself up for a good night by not eating too much just before bed. Be sure to switch off phones, computers, TVs and other blue light-emitting devices an hour before you go to sleep, as these disrupt the circadian rhythm, the body’s natural, in-built cycle of sleep and wakefulness, which is largely based around the sun’s activities and the light cues it offers for rest and alertness.

For shift workers, it’s a little harder; however, blackout curtains, eye masks and earplugs can help to prepare you for sleep.

Carrying out relaxing activities such as mindfulness, simple breathing exercises, or reading a good book are effective ways to coax your body and mind to shed the adrenaline of the day.

The key is to ensure that your body is getting the sleep it requires to be fully alert when you wake up. For some people, this means eight hours straight; others can get away with as little as a six-hour sleep or less.

Know what amount of you require and make sure you’re taking the required amount of shut-eye!

Emotional self-care

Are you aware of your emotions? How do you feel right now? If you put your emotional wellbeing first, you’ll have more energy for life and will naturally take positive steps to meet your goals.

Being kind to yourself

An example of this is finding time for a comforting bath, to read a good book or another activity that brings you inner peace and joy. Whatever you choose to do, be sure that it’s guilt-free and is something that aligns with the other strands of self-care; i.e. it should be something that supports your health and happiness. Be playful!

Positive self-talk

Also known as ‘being kind to yourself’, positive self-talk can be difficult to master. In fact, many people are unaware that they are being unkind to themselves as it is often done subconsciously.

Negative self-talk can be linked to core beliefs about yourself which may have been handed to you, rather than observations based in fact.

How many times do you give yourself kudos for a job well done? Or do you quickly move on to the next task on your to-do list while berating yourself for not achieving as much as you’d hoped?

For people who aren’t used to giving themselves some inner praise, start by noticing any negative self-talk and challenging it.

Did you really screw up or did you do your very best and the outcome wasn’t quite what you expected? Were there external factors beyond your control at play? So perhaps you did a great job, given the circumstances?

It can take a while to conquer negative self-talk but the rewards are that you’ll feel more confident, motivated and happier.

If you still find it difficult to stop the negative self-talk, trying role playing as your best friend.

Think about it: would you really talk to your best friend in such a callous, uncaring way or would you use a kinder turn of phrase or seek to comfort and encourage them?

Being assertive

Being assertive, in a non-aggressive way, is key to your emotional and psychological wellbeing. It means setting boundaries; not being talked into something you really don’t want to do; and addressing things that rankle you about someone else’s behaviour before they become bigger issues.

Psychological/mental self-care

Your mental health underpins your emotional wellbeing and feeds into your physical health, too.

Consciously look for GOOD news

Bad news is prolific. Do you obsess about watching the news? Seek out the latest disaster? While keeping up with what’s going on in the world is important, there are times when we can all use a little break from the headline-grabbing devastation that appears to be happening around us.

The saying “no news is good news” is true here. Switch off from newspapers, news reports on the TV or your phone, nasty social media posts etc. for a while – see how much more positive you are as a result.

Keep your mind active

Do a puzzle: challenge your mind! Keep your brain healthy and your mind active by mastering something new, reading a book or an activity which inspires you to flourish mentally. Making time for something that stimulates you is important for keeping yourself sharp and positively influencing your mental wellbeing – especially in later years.

Spiritual self-care

Spiritual self-care might seem more obscure but it is simply about context and connection: having a sense of purpose about your life and the experiences you have, and feeling connected to your inner self and the universe. It is about nurturing your true spirit – that part of you that throbs in the centre of your being, invisible but profoundly palpable.

Spiritual self-care doesn’t necessarily have to include religion; although attending a mosque, a church, a religious ceremony, event, or prayer and religious rituals offer many people a deeper sense of life’s meaning.

Appreciate nature

Take a walk in nature or take time to appreciate the natural world. Being aware of nature is a reminder of how good life can be.

The abundance of trees and grass, or leaves on your indoor plant; the bright blue sky; a breath of clean air or even the countless raindrops on the window can add to your sense of wonder about the world around you and increase your sense of gratitude at being alive to witness it.

Nurture your goals

Psychological self-care can include nurturing your goals: a PB when you’re out running or walking, having a good interview (even if you didn’t get the job, you’re still pushing towards your goal), or writing that book is essential to your mental wellbeing.

A sense of achievement, no matter how small, is what makes us human. Take small steps towards your goals and appreciate every part of the journey – and the efforts you make – towards them.

Conclusion

Self-care doesn’t necessarily mean lavishing yourself with expensive gifts, taking extended holidays or popping off to the spa for a break; in fact, self-care doesn’t depend on money or time.

Taking care of your needs emotionally, physically and mentally can start as small as finding five minutes to simply ‘be’ with yourself. Take time out that’s just for you: put your hand over your heart and listen to your heartbeat, and acknowledge your innermost thoughts and beliefs without judgement.

Try this simple practice, and with time you’ll realise how unselfish self-care really is and start to incorporate some of the tips above.

Often the different areas of self-care overlap.

By taking care of your physical needs, you also tend to the emotional part of your wellbeing, too. For example, cooking and eating a meal that you enjoy, or even ordering something as a treat, gives you a positive emotional boost. Making time for a bath, especially when you take the trouble to carve out a few moments during a busy schedule, can boost your self-esteem.

With little acts of kindness, you’re telling yourself: ‘I deserve it’.

Do you love yourself enough to practise a little self-care?

Share your thoughts on this blog in the comments below.

Do you have tips and practices to share about wellbeing? Contact Wellness Books to discuss how to publish your wellbeing book. Take the first step by emailing us at info@wellnessbooks.co.uk.

Does Emotional Crying Benefit Your Health?

183:865235015 (Shirley Mclellan) — Tue, 29 Jun 2021 15:23:20 GMT

Everybody cries. But not all tears are the same. Our bodies produce different types of tears: functional tears which lubricate the eyes and the emotional kind – the type of crying that emanates from deep inside and acts as an outward expression of our emotions.

Today’s article is about emotional crying, a uniquely human activity, and why we sometimes just ‘need a good cry’. Read on for how to use your tears for self-healing in a safe and healthy way.

Is crying good for us?

Crying has been a topic of intrigue since time immemorial, holding almost as much mystery as the depths of space.

The burning question is: why? Why do only humans cry emotional tears?

And is crying truly cathartic, purging us of emotions that are too painful to process until they’re released through our tears?

While some schools of thought believe that crying is good for us, others feel there’s no benefit to shedding a few tears and some studies have even shown how it can make some people feel worse.

(If you’re one of those people who feel worse after crying, it might be an idea to visit your GP to find out if there are underlying health issues.)

If, however, you’re one of those who enjoy a good cry, here are some of the ways in which crying might benefit your wellbeing:

Self-healing

The chemicals released while we cry might be part of a self-healing process.

Emotional tears release so-called “feel-good” chemicals” such as oxytocin and endorphins, which are known not only for helping to improve the mood but also for easing pain – both physical and emotional.

Our tears are also believed to reduce stress hormones such as cortisol in the body.

So, when we cry, we just might be tapping into the body’s natural way of healing from emotional pain.

What do you think?

Increase your likeability

A show of vulnerability is one of the fundamentals of connecting with others.

When you show genuine emotion it’s easier for other people to empathise, and bond, with you; in other words, it can help you to forge closer attachments.

Due to the activity happening in the brain when we empathise with others, scientists suspect that the bonding which occurs between people is part of our evolutionary past: part of the brain becomes activated when we witness someone else who’s emotionally aroused.

If you’re a man, the good news is that a study showed how men who cried – at what was deemed an appropriate time – were rated more likeable , rather than being seen as more feminine.

The importance of self-expression

In cultures where individualism is highly regarded, more so in Western countries, ‘being heard’ is valued as one of the keys to happiness and a good sense of self-esteem. In fact, psychologists consider self-expression as a requirement of self-actualisation.

It is thought that authentic self-expression, of which crying is a part, helps us to process and understand our inner-most thoughts and feelings. This allows us the opportunity to discover, and work towards being, our best self.

Science says that when we’re in alignment with our authentic selves, the prefrontal cortex of the brain is activated . This is a highly developed area of the brain associated with higher-order capabilities such as innovative and creative thinking, plus problem-solving and focused attention.

By expressing ourselves in an authentic way , we come to know ourselves better, as well as opening up to deeper relationships with others.

Crying as opposed to repressing our emotions

Is it harmful to bottle things up?

A long-held perception about crying is that it is a release. Research is divided on the subject of whether crying really does make us feel better by releasing toxins in the body.

What has been documented, however, is that not crying may open the door to more negative, aggressive emotions, such as anger, rage or disgust.

In a study by clinical psychologist and professor at Germany’s University of Kassel, Cord Benecke, in which 120 people were interviewed, it was found that people who didn’t cry tended to withdraw ; they also described their relationships as more distant than those who do cry.

People who tend to sweep strong emotions under the carpet, or ignore them, are said to be using a defensive coping style called “repressive coping”. While this can be an effective way of coping with the lows of life, it has also been linked to a less resilient immune system, cardiovascular disease, and hypertension, not to mention mental health conditions such as stress, anxiety, and depression.

We need to cry

We are born to cry.

Studies have shown that they originate in the limbic system – one of the oldest part of the brain and also known as the primitive system, which is involved in regulating our emotions – signalling to the gland in your eye (lacrimal gland) to produce tears .

The limbic system, in turn, is linked to the autonomic nervous system, which is responsible for our automatic processes such as breathing and digesting food. What does this mean?

It means that crying is baked into our human experience. In other words, emotional tears are a normal part of what it means to be human.

It is easy to conclude, then, that crying – as part of these automatic processes – is a necessary part of the human experience; to stop ourselves from crying is to go against our very nature.

Is there a healthy way to cry?

Crying can be used to regulate our emotions. For instance, there’s nothing better than to watch a movie with a box of tissues at the ready so you can have a good old weep. The effect can feel like a sweeping out of old, stagnant emotions and feeling refreshed afterwards.

It is important to note, however, that crying may not always make you feel better. Some people involved in studies revealed that they felt worse, not better, after crying . It was most commonly the case in those who suffered mood disorders such as depression or anxiety.

If find yourself crying all the time or apparently for no reason, or if you find it difficult to cry when it would usually be deemed in keeping to do so, such as a bereavement, please speak to your GP to find further support.

Healthy versus unhealthy tears

There’s a knack to crying in a healthy way, as opposed to the kind of tears that lead to a decline in your mental wellness and unhelpful feelings of self-pity (whether justified or not); it is usually better to explore this kind of crying within an environment such as talking therapy.

Find a safe space

Crying as a healthy release of emotions should be done in a safe space – whether that’s with good friends with a sense of empathy, on the sofa with a beloved pet or even under a blanket to increase your sense of safety.

Find or create a space where you feel at ease letting your emotions go. This is important, because when done in a healthy way, crying can help us to understand ourselves better, and connect us with those deeper emotions we often leave ignored and unresolved.

Make time to cry

Make sure you also have time to explore your emotions. Crying at work, for example, is not recommended in most circumstances. In fact, crying is often seen as a sign of weakness or there is shame attached to the activity, especially in men.

Carving out time to explore your emotions is nothing of the sort; in fact, it can be used as a mechanism for growth. Rather than something to be ashamed of, making time to cry may be a step towards self-realisation.

Be kind to yourself

Be sure to nurture yourself with activities such as having your favourite meal, making time for a bubble bath or simply playing your favourite songs. The importance of this is that you’re giving yourself permission to cry – something that we may not have had as infants or children. Doing something nice –being kind to ourselves – helps us avoid any feelings of guilt or shame associated with crying, which are merely instruments of a stoic society rather than an indication that to cry is a bad thing.

More importantly, being kind to yourself makes you feel good!

Nurturing yourself in this way increases the potency of emotional crying as a self-soothing mechanism, activates feel-good chemicals in the body and reinforces to your subconscious mind that you have done nothing wrong, thereby eliminating any negative barriers you may have to crying as a therapeutic tool.

Did you find this article useful? Let us know your thoughts in the comments below.

Do you have expertise in an area of wellbeing?

If you’ve written a book on wellness and would like to publish it, we’d love to hear from you. Contact the team to talk about self-publishing with Wellness Books: info@wellnessbooks.co.uk.

How to spot depression or anxiety in children

183:865235015 (Shirley Mclellan) — Thu, 27 May 2021 14:50:05 GMT

Find out some of the ‘tells’ that may indicate your child is suffering from depression or anxiety.

Worrying news regarding mental health care for children and young people in England emerged recently. A poll by NHS Providers revealed that children’s mental health services are creaking under the strain of increased demand.

Two-thirds of trusts leaders said they were unable to meet demand for both community and in-patient Child and Adolescent Mental Health Services (CAMHS).

Another 78% leaders are either ‘extremely’ or ‘moderately’ concerned about their ability to meet the anticipated level of demand for mental health services within the next 12-18 months.

Meanwhile, another study has shown that children and young people’s mental health has been deteriorating since 2017: in 2017, one in nine (10.8%) of those surveyed, both boys and girls aged between 5 and 16 years, were identified as having a probable mental disorder.

By 2020, when the COVID-19 epidemic was established in the UK with its subsequent ‘locking down’ of society, an estimated one in six children aged 5-16 were likely to be affected, according to The Children’s Society.

In light of these figures and the likely increase in cases, today’s blog is offers advice to those caring for children and young people.

Carry on reading for some of the signs your child might be affected and what you can do about it.

Signs your child might be depressed

It can be difficult to separate normal teenage behaviour and the anxieties that relate to those years, such as exams or the flood of new, unfamiliar feelings which might be caused by hormonal changes.

How do you know this your child’s behaviour is a part of that natural developmental growth and something more serious?

Depression lasts longer term than the mood swings often associated with this age group and it impacts their daily life, preventing them from engaging in the activities that support their development at this critical stage of their growth into young adults.

They might be:

• Quieter than they normally are/unwilling to participate

• Isolate themselves from family and friends

• Lack energy or motivation

• Be extremely self-critical, indicating low self-esteem.

• Getting upset or tearful regularly.

Signs your child is suffering anxiety

While a little teenage angst is perfectly normal, since teenage years can feel like a rollercoaster of emotions as children learn about their identity, friendships and other issues, anxiety in children is more pervasive.

It can ‘bleed’ into their activities and affect their quality of life. If you think a child you care for is suffering anxiety, you might notice the following signs:

• Heightened emotions such as anger or becoming upset or tearful more easily

• Fidgeting/nervous energy or seeming ‘on edge’

• Eating habits change

• Disinterested in socialising with friends or family.

How you can help

1. Talk to your child. Encourage them to share what they’re feeling but don’t push too hard. Make sure they know that you’re there, and willing to listen, if they need to talk through anything.

2. Don’t judge a child for feeling the way they do; their feelings are valid, even if you don’t understand.

3. Try not to let you child think they've done something wrong. Be patient and listen to what they have to say. Try to carve out time to do this rather than tackling any issues while you’re stressed or distracted.

Discover more advice at the NSPCC website .

What happens if childhood mental health issues are not addressed?

Half of mental health problems are established by age 14 and by the age of 24 this figure increases to 75%.

Left untreated, mental illness in children can lead to problems in adulthood, for instance, an inability to achieve their full potential and in more severe cases, alcohol or drug dependency, relationship and social issues and also suicide.

It is important to deal with mental health issues in children and young people, when the majority of those suffering minor complaints have a greater chance of recovery.

Getting help

If you have concerns about the mental wellbeing of a child, and especially if their behaviour is more extreme, such as self-harm or risky/destructive behaviour, then encourage them to open up to a GP or someone they trust at school.

There are a range of treatment options are available to child suffering mental health issues and their families, such as individual and group talking therapies, and parental support and training.

Conclusion

Handling your child’s depression or anxiety with patience and keeping calm will aid their return to health so try not to blame yourself – the root of depression and anxiety in children might have multiple causes – and remember to speak to a professional who can support you as you support your child.

Children and young people up to the age of 19 can also speak in confidence to a counsellor at the UK helpline Childline .

Find a list of other resources at the CAMHS website .

Publishing with Wellness Books

Wellness Books specialises in publishing books about wellbeing. If you’re thinking about publishing a book which could improve somebody’s health, speak to our team to find out how we can help. Contact us at info@wellnessbooks.co.uk.

Is authenticity key to wellbeing?

183:865235015 (Shirley Mclellan) — Tue, 11 May 2021 14:02:11 GMT

“If you trade your authenticity for safety, you may experience the following: anxiety, depression, eating disorders, addiction, rage, blame, resentment, and inexplicable grief.”

Brené Brown

Is authenticity really key to our wellbeing? Do we have an innate need to be authentic? Or could it create disharmony in our lives and distance us from other people?

Keep reading to find out how authenticity benefits our wellness – and why it can be so hard to remain true to yourself.

What is authenticity?

Authenticity is generally held to be about knowing yourself and your feelings – being in touch with your inner self – and acting in a way that affirms that sense of self. Put another way, it basically means ‘being yourself’.

Authenticity is seen as not only good for your wellbeing but the very cornerstone of it. The report The Benefits of Being Yourself: An Examination of Authenticity, Uniqueness, and Well-Being , acknowledges that in mainstream counselling psychology, authenticity is viewed as the most fundamental aspect of well-being. In fact, it is “not just a component or prerequisite to achieve well-being but that it is the very essence of well-being (Wood et al., 2008)”.

The prevailing view around authenticity was provided by one of the great psychologists of the 20th century: Abraham Maslow.

He believed authenticity is key to a person’s realisation of her or his full potential – the highest aim we can have as humans. For him, authenticity is the synchrony between what a person thinks about themselves, and what they are doing and experiencing. Conversely, when that self-concept is not in alignment with lived experience, inauthenticity – and maladjustment – is the result.

In addition, “it is thought that the lack of authenticity leads to psychopathology and distress because it causes people to engage in forced, unnatural behavior, leaving them feeling unfulfilled or devalued (Leary, 2003).”

More recently, in a study of more than 500 students, researcher Jennifer Bryan at the University of Houston found that those who felt lonely but scored well on questions about their authenticity suffered to a lesser degree with feelings of depression and anxiety, physical symptoms and alcohol problems. The conclusion? Authenticity appears to protect people against the adverse health effects of loneliness.

Additionally, knowing yourself – the very foundation of authenticity – might also serve to help us recognise symptoms of illness and be more aware of behaviours that are detrimental to our health, and make us more likely to engage with health and wellbeing services. To be authentic is to be in tune with what’s going on inside of ourselves.

Is being authentic really good for your health?

“Nobody realizes that some people expend tremendous energy merely to be normal.”

Albert Camus

The benefits of authenticity have been shown in various studies; however, could there be a downside to showing up in the world as your authentic self?

For example, remaining true to your core self might put you at odds with society, leading to isolation unless your overall self-esteem is such that you are unaffected by the judgment of your peers or don’t feel the need to bend to social pressures. These people are comfortable in their own skin and unafraid of their uniqueness and of expressing it in front of others.

Authenticity can require a certain inner strength because it requires that you know yourself – and sometimes it’s simply easier not to look for fear of uncovering the faults we might prefer to dismiss.

According to Psychology Today, for certain people the validation gained “from following an internal compass is sufficient for the mental well-being” .

Conclusion

For many people, living authentically is an essential part of their self-development; others might balk at the thought of stepping out in the world as their authentic self as with this comes a sense of vulnerability – especially if your values or beliefs are at odds with societal norms.

In some areas of life, authenticity is viewed as an attractive trait. For example, an authentic leader might instil trust in their employees or, of course, in the dating arena, authenticity is ultimately the way to a truthful and long-lasting partnership.

For brands, authenticity is a way to win customers; in a survey of 1,590 consumers and 150 B2C marketers from the U.S., UK and Australia, a whopping 90% of consumers said authenticity is important to them when deciding which brands they like and support.

Ultimately, there’s a choice to be made: do we satisfy our innate need for true self-realisation – fulfilment of our inner possibilities – which comes as a result of our authenticity; or do we satisfy the need to bow to the demands of others?

Are you living authentically?

If you take a moment to think about your core values, do your actions support those values or fly in the face of them?

Do you hold any beliefs that don’t resonate or sit comfortably within yourself? Ask yourself: are these beliefs my own or have I learned them from somebody else? Do you even know what beliefs you hold?

What changes could you make to live a more authentic life?

Publish with us!

Want to publish a book on wellbeing? Contact the team at Wellness Books to discuss your project today! Email us: info@wellnessbooks.co.uk .

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How to keep - and stay - fit in 2021

183:865235015 (Shirley Mclellan) — Tue, 20 Apr 2021 12:52:53 GMT

New year, fresh start?

New years are often filled with thoughts of a fresh start, trying new things and getting fit in the twelve months ahead, and staying healthy in 2021 is more important than ever with Covid-19 still snapping at our heels.

A healthy immune system is key to fighting nasty bugs and viruses, and dose of moderate exercise taken regularly will help to boost this all-important network which helps to keep you well.

What’s more, exercise will not only benefit your body but your mind, too. Exercise is a bit like mindfulness. Whether you’re jogging, enjoying the feeling of blood pulsing through your veins and the wind on your face, or pedalling furiously on an exercise bike aware only of the feeling of your heart pumping and remembering the joy of just being alive, exercising will help you forget your worries and focus on simply ‘being’.

However, many people start their new year on a health kick but find it impossible to follow through with those good intentions. If you struggle to follow a regular exercise regime, keep reading for some suggestions to help you keep – and stay – fit in 2021!

Choose a workout you enjoy

Exercising doesn’t have to be boring or particularly gruelling. With a little creativity there’s an exercise to suit every level of fitness, personal target or budget, and you don’t need to break social distancing regulations to benefit from them either.

Why not find a hill (it doesn’t have to be a mini-Everest) and walk up it – several times if you want to increase the intensity of the workout? (You’ll also benefit from the extra vitamin D due to being outdoors – and bear in mind that vitamin D is also key to a healthy immune system.)

Of if you like to move your feet but don’t fancy pounding the pavements, try a dance workout. There are plenty of them online to suit every style of dance. Just use a search engine to find one that you like.

Perhaps strenuous exercise isn’t an option right now, so why not have a go at Tai Chi? Tai Chi might look like a strange slow-dance but regular practice can help keep your heart healthy, and those funny-looking movements are actually a slowed down sequence of self-defence moves. Tai Chi Chuan is in fact a very effective martial art that has been honed over many centuries. You can get started with the basics of Tai Chi at home online.

For an exercise that’s relaxing and therapeutic, try your hand at yoga, which offers a range of different workouts that will tone your body and soothe your nerves at the same time. Contrary to what you might believe, a yoga session can provide a good cardiovascular workout – it doesn’t have to mean sitting in lotus position for an hour.

Online yoga workouts have proliferated during lockdown restrictions; a popular free resource is Yoga With Adriene, where you can pick and choose from a huge selection of sessions including Yoga at Your Desk, Yoga Poses for Beginners – Where to Start? and Breath: a 30-Day Yoga Journey.

Here are some exercise ideas (all of which can be carried out indoors):

Boxercise
Dancercise
Yoga
Tai Chi
Step workout (with or without a step:hint, you can use your bottom stair!)

If none of these suggestions hit the spot, why not stick on some of your favourite music and simply pump your arms and legs at your own pace? Or put together your own exercise programme of squats and lungs for some cardio exercise combined with some baked bean can weights for toning the arms?

Alternatively, buy yourself a digital tool called a pedometer, which will count the number of steps you walk per day, or you can download a free app for your smartphone such as Fitbit. Try to increase the number of steps you walk each day, building up your fitness in a gentle way. According to Australian organisation 10,000 Steps, the ideal number of steps to walk per day is approximately 10,000; those considered to have a sedentary lifestyle walk less than 5,000 steps daily; and the hyper-fit types walk 12,500.

Remember to take care while exercising at home. If you’re new to exercise, start off slowly and build up your stamina.

Ask your GP if you’re unsure about how to exercise safely and within your limits, or if you have any underlying health issues seek their advice before you start your new exercise regime.

Exercise at the same time of day

Research has shown that exercising at the same time each day will help you keep on track with your workouts because you’re establishing a routine. So whether you’re a morning bird or you prefer to exercise in the afternoon or after work, pick a time and stick to it – it’s more likely your exercise session will become an exercise regime that will help you to keep fit throughout 2021 and beyond!

Start off slowly

Lots of people start a new fitness regime with the best of intentions but the zeal wears off because they push themselves too far. The biggest turn-off when it comes to exercising is sustaining an injury the first time you work out because you overdid it. Likewise, if your body isn’t used to regular exercise the post-exercise burn could deter you from trying again. Remember that these aches and pains will ease the more you keep working at it.

Be kind to yourself. There’s no rush. View building exercise into your daily routine as more of a marathon than a sprint. Aim for long-term health and lifestyle benefits rather than exercising in order to achieve a short-term weight goal or doing it to prove something to yourself or others. By starting slowly and gradually increasing your body’s tolerance to exercise, you’ll soon find yourself looking forward to that after-workout glow.

Don’t beat yourself up

Although it’s essential to establish a fitness habit, it’s equally important not to be too hard on yourself if you miss a workout. Perceiving yourself as having failed and punishing yourself with negative self-talk is a sure route to throwing in the towel. Simply reset yourself, focus on your next session and don’t let feelings of guilt deter you from your fitness path. Everybody is busy and has competing priorities; missing one session once in a while can’t be helped and it really is not a big deal on the odd occasion.

Thank your body (your body will thank you back)

Pay your body its dues in sweat. Remember that your body works overtime, never sleeping, in order to keep you alive; in other words, it really loves you!

Keeping this in mind as well as the huge range of benefits you gain from being kind to your body, even when you really don’t feel like exercising, will help you move from the sofa to moving around and working up a sweat. It’s time to give some love back to your body by thanking it for everything it does for you. If your mind tries to push back against a healthier way of life, remember that you’re simply rewarding it for its service to you. Pay back your body by choosing a healthier lifestyle in 2021!

Do you love health and wellbeing? If you’re an expert in a wellness topic and want to share your insights in a book, we can help. Contact Wellness Books to find out how we support writers who want to publish a non-fiction book about wellbeing: info@wellnessbooks.co.uk

Tune in to the power of plants: how to bring wellbeing inside your home

183:865235015 (Shirley Mclellan) — Mon, 19 Apr 2021 22:30:14 GMT

...A plethora of bright colours, soothing smells and medicinal properties: nature offers a wealth of benefits to our wellbeing. Taking a walk in the park, immersed in greenery and clean air, or an outing among the hills or close to water can soothe frazzled minds and bring us back to a sense of self.

Unfortunately, technology has reduced our time spent outside in favour of more screen time. More than half of people surveyed back in 2019, in a study of 16,853 adults across Europe and North America, spent just one hour or less a day in nature – even though 90% of them said they would enjoy spending more time outside.

Even works of fiction, song lyrics and poetry since the 1950s have documented our shift away from nature . A term called Nature Deficit Disorder, was coined by author and journalist Richard Louv , to describe how our lack of contact with nature is diminishing our use of their senses – along with attention difficulties, obesity, and higher rates of emotional and physical illnesses.

For some, national lockdowns have meant less time spent outside; others, with the countryside on their doorstep or a nice park, have enjoyed more time in the great outdoors – and the benefits of this have been found to include an increased sense of wellbeing, better physical health and improved cognitive functioning. A UK study even found that more exposure to nature increased community cohesion, leading to substantially lower crime rates.

If you don’t have a garden or park nearby, the good news is that growing houseplants can give your wellbeing a serious boost, too.

In this article we’ll explore the benefits of growing plants inside your home. (Some of them will surprise you.)

Patients with depression prescribed houseplants

Research has shown that growing indoor potted plants can help reduce stress . Some doctors in Manchester, UK have even prescribed houseplants for patients suffering from anxiety and depression , while evidence has shown horticulture therapy to be useful in the management of mental health and also has been posited as being helpful to patients with dementia.

Increase work productivity

Can a plant really help increase productivity among employees? Yes: various studies have shown this to be the case. In one case, having plants in the office resulted in a wellbeing score increase of 15% and 6% higher productivity . Separate research showed that anger and hostility decreased by 44%, and 38% less fatigue in offices with a little greenery; another study found employee productivity rose as much as 15% with the introduction of just a handful of plants into the work environment.

For people working from home during the Covid lockdowns, having plants around might just stave off that mid-afternoon slump.

Speedier recovery from illness

Can plants really help us recover from an illness? Research has shown that people recovering in hospital in a room with blooms had lower blood pressure, and less pain, anxiety, and fatigue than those without flowers in their room. It’s no wonder that we often take flowers to a recovering patient in hospital.

Increase your sense of compassion

Nurturing a plant can increase our sense of empathy and also remind us to take better care of ourselves too. The therapeutic effects of growing plants have been shown in schools with children encouraged to tend to school gardens, resulting in increased compassion and empathy.

Bring in positive energy

Overall, evidence shows that plants can have a hugely positive effect on our health and wellbeing. Because they’re alive, they’re also believed to bring in positive energy. While this may or may not be true, it’s no secret that since they have so many positive effects on our own mood, our energy levels will probably increase as a result of that. The aesthetic value of plants also improves our environment, which can also bring in more positive energy and an improved perception of the world around us.

Flowers simply make you happy…

Doesn’t the sight of a beautiful flower simply make you smile? Flowers are known to improve your mood and increase your positivity levels . Treat yourself to a bunch of flowers for the home or a flowering plant, and get a general sense of wellbeing and joy!

How to grow plants indoors

Growing plants indoors can be a very rewarding hobby. Each plant is individual and will have its preferences, such as being in a sunny spot inside your home, or requiring plant food every so often. If you don’t have a natural gift as a ‘grower’, here are some general tips to help you turn your indoors into a green, leafy haven:

1. Pay attention to them

Get to know your plants; if a houseplant isn’t happy, it will signal that it needs a little tender, loving care. Look for drooping leaves or leaves turning yellow or brown and starting to drop off. Drooping leaves indicate that your plant needs water. A well-watered plant’s leaves look plump and green because they contain a healthy amount of water whereas if a plant is thirst, the leaves will start to feel crisp at the edges.

Be careful that your plant isn’t giving mixed signals. Drooping leaves could also mean you’re your plant is over-exposed to direct sunlight, is diseased or is suffering root rot (from overwatering). Either move the plant to a shadier spot or stop watering it – the quicker you rectify the issue, the more likelihood you have of saving it.

2. Make sure your plant hasn’t outgrown its pot.

The pot you use for indoor plants should be just a little wider (a few inches) than the roots of the plant. Also check online to see if your plant is of the slow- or fast-growing variety. If the species of plant tends to grow quickly, aim for a slightly larger pot – up to four inches larger than one for a slower growing plant.

Most plants should be repotted annually. Spring is usually a good time to do this, as the winter months take their toll on plants and the additional nutrients from new soil will help them thrive throughout the year. If you’re not sure whether to repot your plant, check to see if the roots are growing through the bottom of the pot – that’s a sure sign that it needs a new home.

3. Give them enough sunlight…but not too much

All plants need some sunlight – they thrive by transforming solar radiation into the energy they need for survival. However, some plants will not do well in direct sunlight and will wilt and die in the window; the sun’s strong rays cause them to become dehydrated. The reverse of photosynthesis is photoperiodism, where some plants actually need periods of darkness in order to spurt a growth cycle. Plants that do this include Kalanchoe and Christmas Cacti. There’s a great article on this here.

If this happens and you catch it quick enough, you can turn the plant’s fate around by pruning any dead leaves and water deep into the roots to nurture them back to health from their foundations. Check each plant’s needs online and place them accordingly within your home.

4. Use the right soil

The soil you use can make or break a houseplant. Often, an ‘all-purpose soil blend’ will do but plants, originating from many different climes, have a preference to which soil you use, and choosing the right one can mean the difference between a plant that thrives in your home and one that limps on through the seasons. It’s useful to get to know the different soil varieties and purchase one specifically for your type of houseplant.

5. Give them a treat

Most houseplants need some fertilizer if they’re to reach their full potential, so don’t forget to give them an extra treat once in a while. Make sure you add plant food during their growing periods – during the spring and summer – rather than when they’re resting. As a general rule, feed them the extra nutrients every 10-14 days, every second watering. Find out more about watering and feeding houseplants here .

What not to do

If you have trouble keeping indoor plants alive, read the following. We’ve listed some of the common mistakes that people make. Here are some of the things you should avoid doing if you want to keep your plants healthy:

Overwatering

It’s easy to think that you’re doing your plants a favour by watering them every day but you could be killing them. Overwatering is one of the most common mistakes to make with houseplants; it can rot their roots and quickly cause them to wilt.

Leaving them in a same pot

Most of us are guilty of this: never changing a plant’s container and refreshing the soil. This will cause the roots to encircle the plant pot as the plant grows, which will lead to them becoming entangled and restrict the amount of water getting to them. Eventually the roots will dry out altogether.

Don’t give plants the cold shoulder

Try not to leave plants in cold, draughty places such as poorly insulated windows and near doors to the outside that are in regular use; this will quickly kill off your plant.

Too much sunshine

On the other hand, too much sunshine can be detrimental, too. Try not to leave them in a sweltering window in the height of summer. Both too-intense sunlight and exposing them to sunshine for long periods can harm indoor plants. A sign that this is the case is if the leaves develop bleached or darker spots; the soil might also become very hard, too, and bone dry to the touch.

Remember to carry out your own research on the plants you select for your home; each will have specific care instructions to ensure it thrives indoors.

Best indoor plants for health benefits

Rubber plant, bamboo palm, golden pothos (also known as Devil’s ivy – see plants that can be toxic to pets and children, below) and peace lilies are great for cleaning the air .

Jasmine flowers and gardenia are believed to help improve the quality of your sleep .

Mint can help keep out the critters – the pungent smell repels insects .

Boston fern, areca palm – these plants are known to be good humidifiers , so they’re ideal if you suffer from dry skin. Increased water in the air can also help reduce sinus problems and ease cold symptoms .

English ivy – this plant is said to be anti-inflammatory (possibly helping reduce pain), antioxidant, antiviral and anti-arthritic .

Feverfew – these plants have been found to relieve pain. Adding its leaves to tea has traditionally been used as a remedy for headaches.

Are all plants safe for children and pets?

* If you have pets and/or children, choose your indoor plants carefully; some of them can be toxic to little lungs. Start off with a spider plant, which is safe to use in any home.

Plants that could harm the health of your children or pets include English Ivy, Devil’s Ivy (also known as Pothos) and other ivies, some lily varieties and Aloe Vera.

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