by Suzy Reading | Jun 4, 2018 | article, blog
A: Self-care tips to boost confidence in an instant.
While robust self-love and confidence can take time to build, we genuinely can change how we feel in an instant with these 5 tools. None of these things take much time but their impact on your mood, subjective energy levels and self-assurance can be potent. Try them yourself and see the dividends ripple out.
1 Posture – research has shown that how we hold our bodies has a significant impact on our sense of self-esteem, energy and optimism. Google Erik Peper if you’d like to learn more. Become aware of how you are holding your body through your day and consciously soften your eyes, jaw, neck and shoulders. Feel a sense of elevation through the crown of your head and broaden your collarbones, whether you are standing or seated, and you will feel more resourceful in the face of challenges.
2 Breathe – this is so simple, when you breathe better, you feel better. As a psychologist and yoga teacher I am passionate about raising awareness of the therapeutic power of working with the breath. Nothing elaborate is required here, just a smooth, relaxed breath. It can be helpful to feel the four phases of your breathing: the inhalation, the moment after you breathe in, the exhalation and the moment after your breathe out. Allowing these natural pauses to be there can be very soothing for your nervous system. Bringing your hands into a mudra can also be powerful – helping to focus the mind on the sensations of breathing. Try this one: curl your thumbs in towards your palms and wrap your fingers around them, making a gentle fist. Bring the back of your fingers with the wrists facing upwards to touch, just in front of your navel. Hold the mudra for 6 relaxed breaths. Feel how this makes your breath feel more spacious, tapping you in with your inner strength and resilience.
3 Movement – use your body to feel empowered. Amy Cuddy is your go to resource for power postures and you will find plenty of them in yoga. When I need to stand firm and feel resolute I opt for mountain, tree or warrior poses. These shapes connect you with the strength of your legs, core and spine and help you feel the support of the earth beneath you. Break out into one of these poses whenever you need to feel strong. Perfect pre-meeting preparation.
4 Mantra – harness the power of your mind by using mantra or primer statements. How is it that you’d like to feel? Simply add that quality to an ‘I am’ statement. Repeat it to keep your mind from rumination or less constructive thoughts.
5 What’s your WHY – when life gets tough, your purpose will galvanise you. If there is something coming up that causes you anxiety, remind yourself WHY you are doing it and this will help you dig deeper. Reflect on your strengths and values and call to mind those qualities that will help you navigate this challenge. It will all be worth it.
Got a question for me? Fire away! Please drop me a line via asksuzy@lifeandme.com.
by Suzy Reading | Mar 12, 2018 | article, blog
A: Whether you’ve woken up feeling a little bleary eyed or you’re experiencing that familiar ‘post-lunch dip in arousal’, these simple micro moments of self-care will help top up your energy bank. Read on for some good alternatives to that second coffee! Try these tips whenever you need a boost to your get-up-and-go.
Scent – spritz some zesty room spray, use your favourite perfume or savour some hand balm. Give the experience your full attention and feel it lift your mood in an instant.
Posture – research clearly shows that an upright, open-hearted posture boosts our subjective energy levels and outlook. You can do this wherever you are, seated at your desk, driving, waiting in the post office queue or at the kitchen sink. Simply elongate your spine, drop your shoulders away from your ears, soften your eyes and your jaw and feel the breadth of your collarbones. If this feels different to normal, ask yourself how you normally hold your body? A daily yoga practice of as little as five minutes will help you maintain better posture throughout your day.
Breathing – when you breathe better, you feel better. Often our habitual breathing pattern becomes short and tight. Expansive breathing will energise you. Imagine your rib cage is a barrel. As you breathe in, the barrel expands in all directions and as you breathe out, the barrel effortlessly retracts back to its centre. Allow your inbreath to fill up all those internal nooks and crannies, feel a little pause, enjoy a long, smooth and effortless exhalation, followed by another pause. Just 5 conscious breaths like this will help you tap into greater vitality and resourcefulness.
Mantra – rather than repeatedly telling yourself how tired you are, harness how you want to feel by using a mantra. Think along the lines of I am energised. I am vital and abundant. I am resolute. Or if the monkey mind gets in the way, simply repeat ‘I’ on your inbreath and ‘AM’ on the outbreath.
Movement – take a quick walk around the block to blow out the cobwebs or use some yoga poses to top up your energy bank. Any side stretch will do the trick. The simplest version would be a mountain side stretch: standing up with your arms down by your sides, breathe in and reach your right arm skywards. Breathe out and slide your left hand down your left hand side. Breathe in and come back to upright. Breathe out and lower your right hand back down by your side. Repeat on the other side. Notice the difference after you’ve taken this a few times to each side.
Sleep – Schedule in an early night! Most adults need 7-9 hours of sleep every night. Our culture of ‘you snooze, you lose’ is seriously unhelpful. Prioritise getting the sleep you know you need to function and when that’s just not possible make sure you are engaging in regular self-care to compensate. Check out the blog for other recent posts on how to relax, soothe and promote better sleep.
Got a question for me? Fire away! Please drop me a line via asksuzy@lifeandme.com.
by Suzy Reading | Jan 4, 2017 | article, blog
January blues getting to you too? Reality looms large and the thought of the school run tomorrow morning has me shuddering. And I think I’m finally understanding the allure of tea… it’s 4pm, 3 degrees, dark already and a third cup of coffee would not be my friend. So these are the little rituals to which I’m turning to get the happies flowing. I hope they give you some light relief too.
5 Ways to Return to Normality with Vigour…
1. Plan one thing you really look forward to and enjoy the anticipation of it. This can be as simple as looking forward to a solo walk on the weekend or something more grand like a planned holiday (Australia, you are on my radar!). Feel how just the thought of this buoys your spirits. I am really looking forward to settling in with Dave and the kids and watching his new TV show, ‘Let it Shine‘, on Saturday night! (more…)
by Suzy Reading | Mar 6, 2015 | article, blog
Get your body moving while we sort out what’s on your mind!
As a qualified psychologist, yoga teacher and personal trainer, the idea of blending the three disciplines into a “walk and talk” format came about very organically. It seems that the rest of psychology is finally catching up! A flurry of research is now drawing attention to the important role the body plays in achieving wellbeing. What better way to revitalise, unwind and gain clarity than by harnessing the therapeutic benefits of nature, exercise and talk therapy!
Walk and Talk, what is it?
Very simply, we head out together somewhere beautiful, take a walk at a pace you feel comfortable with, and we talk about what’s on your mind. If you’re open to it, sometimes we stop and do a yoga pose or two that is connected with what we are talking about. The body plays an important role in how we feel, our energy levels and also in how we go about creating change. Specific exercises or yoga poses can help us with these goals. We achieve the same things you would normally do by sitting and talking things out, but with the added benefits of exercise and the uplifting effect of being in Nature – more bang for your buck. If you want to work on your fitness at the same time, we can push the intensity a little harder. It just comes down to what you want to achieve… (more…)
