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NIGHTTIME SLEEP GAME PLAN

Meditate Meditate as soon as you rise, before you start engaging with your day. Eat Dinner Before 7PM Keep it light to avoid uncomfortable fullness at bedtime. Take an After Dinner Stroll A relaxing walk after dinner helps with digestion before bedtime Run a Warm Bath Try aromatic essential oils

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DAYTIME SLEEP GAME PLAN

Wake with the Sun Our bodies are naturally energetic at sunrise. Meditate Meditate as soon as you rise, before you start engaging with your day. Eat Breakfast Keep it light and healthy. Breathe When you feel stressed throughout the day, try a simple, deep breathing exer- cise. Breathe in through

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SLEEP ASSESSMENT

Restful sleep is the foundation for physical, mental, and spiritual well-being. Deep, nourishing sleep is the natural result of making choices that cultivate physical and emotional balance throughout the day. But for many of us, life gets in the way of a good night’s sleep. This assessment will help you

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EMOTIONAL DIFFUSION TECHNIQUES

Overview: Emotional Diffusion Techniques We sometimes need to diffuse highly charged emotions to enable us to take back control of how we are feeling. Anger is one of the emotions which can really get the better of us and can result in a host of negative outcomes. Highly charged emotions

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MENTAL IMAGERY AND VISUALIZATION

Overview: Mental Imagery and Visualization Mental imagery and visualization can help us reach the desired state simply by creating and focusing on relevant pictures or ‘movies’ in our minds. Depending on the imagery we choose, this tool can help us feel more positive, calm, and relaxed, confident, happy, and so

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DISTRACTION TECHNIQUES

Overview: Distraction Techniques Distractions usually tend to be seen as negative. But distraction techniques can be really positive too, especially when our mind gets caught up in a negative spiral or when we feel the urge to engage with unhealthy behaviors. Distracting ourselves by doing something positive enables us to

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STRENGTHENING OUR SOCIAL SUPPORT NETWORK

Overview: Strengthening our Social Support Network Having a good network of support from friends and family affects both our mental fitness and our general wellbeing and physical health. So if we find that we’re not opening ourselves up to connecting with others or not making time to support people we

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EVERYDAY CREATIVITY

Overview: Everyday Creativity Being creative is a powerful way to keep mentally fit. And it doesn’t have to be anything complicated or time consuming like picking up a paintbrush or writing poetry (not that those aren’t great activities to try). Little things like doodling in a notebook or finding a

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