Your Wellbeing Matters Coaching

5 Simple Strategies to Improve Your Wellbeing

BECOMING AWARE of how your choices thus far have impacted your health is the basis of these 5 simple strategies that will improve your wellbeing.

Building awareness allows us to begin to enact change which has the power to
transform our lives and go from surviving to thriving! It is often not until we are faced with a health challenge or crisis that we begin to consider how we’ve chosen to live our lives.

I invite you to take some time to reflect why you’ve chose to read this today.
~ What has brought you here?
~ Are you looking for some guidance in order to enact change in your life and find a way to feel better?
~ Do you think that deep down, you know that simple changes could make a
huge difference in your life?

Implementing the strategies within these pages has been the basis with which I have
transformed my wellbeing and I am so glad to be here to share them with you.
My hope is that as you consider them for yourself, that they may a starting point for you so that you, too, can begin deeply nurturing yourself.

Enjoy the journey home to wellbeing. It is so worthwhile because: Your Wellbeing Matters.

Strategy 1: Cut yourself some Slack
(self-love and acceptance)

I truly believe that everyone is doing the best they can in any given moment, with the knowledge that they have at that time.

We really are our own worst critics. We have been conditioned to do all we can to prove our worth when the truth is: you are inherently worthy. You do not need to be anyone other than your own precious self.

This is a judgement free space.

No matter where you’ve come from and what you’ve been through up to this point, you are capable of moving forward in a way that serves you now.

Life is so much more joyful when we practice self-love and acceptance.

Start to become aware of your self-talk and catch yourself when you notice that you are speaking to yourself in a negative way. The ‘I should have…”, “You’re just not _ enough,’ You’re so …,.’ statements that we toss our way daily without a second thought need to stop. They do nothing but bring us down.

As an alternative, consider the way you would speak to a dear friend or a young child. You would encourage them, offer them love and support. You can do the same for yourself.

Life affirming statements such as, “Never mind, I’ll do better next time,’ or “Hey, you! Amazing effort.’. or ‘What can I learn from this?’, “You are looking fabulous today!’ may seem corny and silly to say to yourself but they will build you up and make you feel great about yourself.

In time, your self-love muscle will grow and you will appreciate yourself more and more.

Loving and accepting yourself as you are, is the first step in improving our wellbeing because everything else flows from there. So, cut yourself some slack and become your own best friend. Not only will you instantly improve your own wellbeing, but you will also notice that as you start to deeply respect yourself, others will follow suit and begin to show you more respect too.

Strategy 2: Practice Gratitude

Attitude is everything.

Adopting an attitude of gratitude will change your life.

It is a change of perspective that can transform the darkest day into a day that allows you to see
the light at the end of the tunnel.

Consider this. You’ve had a bad day and are feeling sad, lonely, angry or frustrated. Allow yourself to feel the emotion and then let it go. Consider how you would prefer to feel about your day. Then take a moment to think about what you appreciate about your day, something that you are grateful for. As you focus on that, you refocus and begin to feel uplifted and glad for that person/thing.

It may be a kind word from a colleague, your child’s smile or a walk in the sunshine.

This strategy can lift your spirits instantly and even help you to re-frame the most difficult or challenging situations.

Why not give it a try right now?
Either with a pen and paper, verbally to your partner, a friend or even just in your mind:
Consider 3 things that you are grateful for in this moment.
These could be anything such as the sun on your face, a meal you’ve just enjoyed or the company of a pet or good friend.
Nothing is off limits.
I wonder whether you’ll be able to stop at just 3 things? I personally, love to keep a gratitude journal and list 7 things every morning. Sometimes they are brief and at other times I get into detail and fill pages and pages. I also love to consider what I have been most grateful for at night, just before I close my eyes to go to sleep. This is especially powerful when I have had a challenging day and am ruminating about it – coming to a place of gratitude allows me that re-frame and makes me realise that there is always something I have learned or can appreciate and I am able to drift off to sleep with a sense of peace rather that in angst.

Practicing gratitude daily, whether just for yourself or with your family is truly a beautiful thing to do. It enriches every aspect of your life. It is all about mastering the art of appreciation.

You will find it very hard not to smile when you are grateful.

Strategy 3: Follow your Bliss
(do what brings you joy)

What makes you happy?

What really lights you up, makes you feel at ease and most yourself?

Do you have things that you do that just make you lose track of time? Give it some thought.

Make yourself a ‘Bliss List’.

You may not be able to come up with much to begin with but stick with it. Add to your list when things come to you. Maybe it’s having a cup of tea in the sunshine by yourself, going for a walk in nature, writing in your journal, drawing, making or listening to music, dancing or playing with your dog.

My third strategy to improve your wellbeing is to choose just one thing from your ‘Bliss List’ every day and have fun doing it.

Notice the expansion you feel in the moments you spend doing that thing!

Don’t wait for a day off or the weekend to do the things you love.

Do something you love every, single day.

Whether you do it first thing in the morning, on your break at work or last thing at night.
Make it a ritual and enjoy every precious moment.

Strategy 4:
Hit the OFF button
(Play)

You may be aware of the research regarding concerns about the effects of screen time and the impact it has on the development of children. Guidelines around screen time were introduced in Australia in 2018 to address the concerns of educators and families. They recommend no more than 2 hours of sedentary recreational screen time per day for kids aged 5-17. There is no doubt most kids spend much more time than this engaging in time on phones, iPads, game consoles and TV.

The reason I raise this here, is that it is just as valid to consider the effect of screen time on adults. It is becoming an increasing challenge for all of us to switch off our tech and remember how to engage in activities that don’t involve screens. Especially if we work on computers as part of our work day.

Do you know how to switch off and engage in play?

I encourage you to consider putting your screens aside at a certain time each day, having a tech free day each week or month or simply finding ways to balance screen time with other things.

It is so vital that as people who are trying to regain wellbeing, we find balance.

Whether it is spending time with family and friends over a meal or having a games night (and by this I mean playing good old fashioned card or board games), getting outdoors or moving our bodies in ways we enjoy,

it is so important to just have some fun – and PLAY!

Not only do we get a break from technology, we get to practice the art of face to face interaction which builds our ability to engage in healthy, reciprocal relationships. We also get to enjoy so much more of what life has to offer and that can, surely, only be a good thing!

Strategy 5: Take it Easy
(making rest and relaxation a priority)

Ask yourself this: Is it really worth sacrificing my wellbeing by endlessly striving, pushing and pulling? Must I work myself into a state of exhaustion every day, just to get back up and do it all again the next day? Is there any quality of life in this?

Please don’t misunderstand.

I don’t think there is anything wrong with snuggling down into bed at the end of the day, looking forward to a rejuvenating sleep, in utter contentment of a day well lived.

I am referring to the indoctrination of busy that so many of us have fallen for. Spending our days endlessly ‘doing’ and thinking that this is just how life must be. Despite the fact that many of us end up exhausted and often burnt out over time, with our physical and mental health seriously impacted.

My final strategy is to challenge that false belief and ask you to create more time and space to simply be. To rest. To take time to relax and just ‘be’. To work on slowing down and literally smelling the roses. Or the lavender, lemon myrtle or eucalyptus.

Try this exercise: Take a deep breath in to the count of 4 and then breathe out for a count of 4.
Repeat several times. Now, take your time and notice.
What are 5 things you can see, 4 things you can hear, 3 things you can smell,
2 things you can touch and 1 thing you can taste?

Now, how do you feel after doing this?
I hope that you feel calm, curious and present.

If feels pretty good doesn’t it?

Taking time to stop and reset during the day has the potential to recharge and rejuvenate, particularly on days when you have a lot to get through. I have found is that it has made me more productive, patient and simple increased my quality of life and hope that this will be your experience too.

I hope that the strategies covered here have given you some food for thought on how you can improve your wellbeing with a few simple changes that you can implement a little at a time, every day.
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May you discover that: self-love and acceptance, gratitude, following your bliss, making more time for play and simply being can transform your life and your wellbeing in wonderful ways.

Wellbeing is your natural state and your body, mind and spirit are always seeking to return you to it.

Enjoy the journey.

To your wellbeing always,
Katrin

How to decide who you need in your corner

No matter what wellbeing challenges you are facing right now one of the most important things to consider as you step into prioritizing your recovery to vital health is who you have supporting you.

By this I do not mean your friends and family. It is a given (for those of us blessed to have healthy relationships with our loved ones), that those who care about us want to see us recovering our strength and returning to vital wellbeing. Getting their support via practical help to assist in the creation of time and space for you to rest is of course essential.

As is taking any personal leave you having owing to you from your workplace. Take whatever time you can and need in order to return to functioning fully and at your best.

My question today though, is who do you need to ‘recruit’ in order to get on the path of recovery and support you on that journey?

Today, living in this digital age we have all sorts of information at our fingertips. Yet I urge you not to self-diagnose. Not that research and getting informed are not very important to do. However, please seek professional advice first and then do additional research to assist you in moving forward.

Whatever you are dealing with, I encourage you to go and seek professional advice. Reach out and ask for help from trusted health practitioners that are trained in the area that is applicable to what you are dealing with. Whatever happens, I urge you to advocate for yourself, ask questions and listen to your intuition. You know your body better than anyone else – let its’ inherent wisdom guide you on this journey. Do not be afraid to ask for explanations along the way. This is your life and health. You need to be in control.

Here are the questions I asked myself when I realized I needed to get help back in January 2019, when stubbornly pushing through and going it alone was just plain no longer going to cut it.

Who can I see first to see what the hell is going on with my body?

My personal response to this was my family doctor, as in General Practitioner. This is always a great first step, especially if you have a trusted family doctor that has been seeing you or your family members for a considerable amount of time. If you are unhappy with what results in this conversation, seek a second opinion. Ask someone you trust for a referral to another doctor and begin again.

I personally, though mollified, was quite unsatisfied with how my situation was handled. We had only been in the region for a year and my new GP did not know me well. I had only seen her once before and was not happy that she did not recommend further action to confirm her diagnosis. She did however, provide me with a thorough examination and explanation which gave me enough information to move on to the second question.

Where else can I go for ongoing support to recover from this?

Everybody’s situation is unique and your GP may well give you clear direction regarding whether you need to have tests, see specialists or seek out allied health support.

Whether practitioners such as a dietician/nutritionist/naturopath, psychologist/psychiatrist, physiotherapist, chiropractor or podiatrist are advised or whether you need tests and to see specialist medical professionals; this is a good thing. Your GP may guide you to allied health or ask if you already have existing relationships with practitioners that you trust. You may also need to be referred to specialists and testing. Be guided and again, don’t be afraid to ask questions. This may also be a great time to ask others that you know and trust who may have faced a similar issue as your own for a recommendations.

Whatever path you have to go down, do so. I know it can be daunting and also a financial stress. However, you are so worthy of any investment it may take. Having health insurance is very important and may save you a lot of stress however our Medicare system is also there to support you at these times and your GP can guide you about what you are eligible for in terms of funding support.

Unfortunately, I was not given this direction but was able to take the required initiative to do this for myself. Fortunately, about 12 months before I’d tweaked my neck and sought out Osteopathy to get it right again. I had been really impressed with the care I received and so when faced with the issue of pain and immobility, felt confident that this was a good place to start. I had also seen an Osteopath back in Melbourne for a previous knee injury and had really good results. Osteopathy was a good fit for my situation.

If you are also experiencing a muscular-skeletal issue or chronic pain due to auto-immune issues, this article from Allied Health Professionals Australia is really useful for an overview of who may be able to help.

What advice am I getting from my practitioners?

Upon moving forward to the next step, where test results and treatment options come into play it is so vital to be an active part of the process. If you are unsure, uncomfortable or something feels off speak up and ask as many questions as you like. Take your time and remember this is not something you have to do alone. Taking a loved one that you trust along to help you can be really beneficial. Especially when you are feeling unwell and often overwhelmed by what is going on and what you may be facing moving forward.

My experience resulted in being sent for Ultrasound and MRI to confirm diagnosis and then very closely monitored, regular treatment to begin with. I was given things to do at home and told to rest. The tests and treatment were really scary and painfully slow. I was very fortunate to build instant rapport and trust with my Osteopath. He took great care and worked closely with me to establish what was going on. I am extremely grateful to still be working with him regularly 5 years later.

However, over the years my Osteopath has also encouraged to seek out additional support. I have sought counselling to get emotional support via a psychologist, have consulted with an Orthopaedic surgeon who referred me to Physiotherapy in order to get a Hydrotherapy plan (fortunately I did not require surgery), began regular remedial massage and worked with a naturopath, health coaches and my own intuition to address my diet and hydration, in particular to assist me to reduce inflammation within my body.

As you can see, there can be a variety of things that may be necessary to return you to vital health. Listening and acting on the advice of your trusted practitioner is key to this.

How can I take informed action to move forward in a positive way?

All I can say is you need to take one thing at a time and be willing to invest time and money in yourself.

YOU ARE WORTHY OF THAT. If you haven’t already done so up to this point – love yourself enough to realise your wellbeing matters more than anything.

Do it for yourself and for those who love you and want to see you happy, healthy and thriving.

Listen to the advice you’re given and become committed to doing what is necessary. What that is will vary depending on what you are dealing with. It may be a little or it may be a lot. If you are in crisis be prepared to overhaul your life in a multitude of ways.

For me, this meant resigning my job and finding alternate ways to work that served me better and allowed me to rest and recover. This has been quite the journey of discovery and was not an easy process but it was also liberating and empowering. This process (which I may explore in a separate, future blog post) has taken me from grieving a career lost to celebrating new beginnings. If this resonates with you and you feel you may need some support with this process, feel free to reach out.

I had to accept that I would not be able to contribute in the same way financially for a time. This meant sacrifice and adjustment for all members of my family and leaning on those I loved and appreciating them in new ways. I began to continually set new boundaries and communicated my need for help with things. This was hard going for this former Miss Independent who now realises that I am better when linking arms with others and being interdependent (that was such a huge and wonderful lesson to learn).

Most of all though I was determined to learn from this experience and realised I had to make changes in order to move forward and heal. I chose to communicate with my body more deeply. I tuned in and did both the inner and outer work. I have been transforming physically, emotionally and spiritually. This has become a journey of deep self-love and self-acceptance. I move with the ebbs and flows. I appreciate how far I’ve come while recognizing that my healing journey continues.

It is ongoing.

May you, too, find the courage to do what is required to return to vital wellbeing. Lean on those that willingly lend a hand. You are never alone. Give yourself permission to take it slowly. – one day at a time.

I would love to know if this article has been useful to you and how you’ve gone on your own journey back to health. Feel free to leave a comment below and let me know.

To your wellbeing always,

Katrin

The Magic of Mindset Mastery: 3 Powerful ways to take Charge of your Thoughts

As February begins we enter the new year in earnest and our unsettled summer season continues in Australia. School holidays are over, most industries have returned to business as usual and our summer public holidays are well and truly done and dusted.

Those of us who have been fortunate to have an extensive summer break are now back at work, study and/or caring for loved ones. Our commitments, responsibilities and obligations are asking for our full attention and life is in full swing.

Add to that national and global uncertainty and challenges, including financial pressures, protesting all over the world regarding the impacts of political unrest/war on innocents (especially children) and unpredictable weather systems impacting us everywhere! It is any wonder that our emotional/mental resilience is being tested. How affected we become by daily events depends on various factors including how invested and involved we are in world events and our individual and collective mindset around what is happening in our lives personally and as a species.

If mindset is defined as: a mental attitude or inclination and/or a fixed state of mind (from https://www.merriam-webster.com/dictionary/mindset) then we see that mindset is our way of thinking, how we are within our minds and thoughts. This indicates to me that mindset begins with the individual – literally in our own heads!

The collective mindset can only be impacted when we take responsibility for our individual mindset.

It is when we take radical self-responsibility and then let that ripple out into our families and communities locally first that we can have a powerful impact on the collective mindset.

So, all of that being said, how do we foster and with practice, master, our mindset so that we can create a new way of being around the planet? How can we create the magic that results in transformation and liberation of our thinking minds?

How, as individuals, do we personally become more resilient and empower ourselves and one another to navigate difficult times with grace so that we emerge stronger on the other side of our personal and global challenges? How do we bounce back from adversity, stressful events and misfortune and how does doing so positively impact our mental/emotional wellbeing? How do attributes like optimism, healthy self-esteem and self-efficacy in our early years prepare us for future growth and resilience?

Let’s consider 3 powerful ways to take charge of our thought patterns!

Cultivate a ‘growth’ mindset

What does this even mean?

A growth mindset refers to reframing challenging circumstances as opportunities to learn and grow rather that viewing the same circumstances as fixed or reasons to give up and stay stagnant. A person with a growth mindset believes that through dedication and perseverance they can improve/better themselves and their life experience. This person leans into their inner strength and capacity to overcome challenges via strategies such as: using their challenges as stepping stones to personal/professional development, embracing and choosing to think that their setbacks are never failures but learning opportunities that assist them to keep moving forward toward a preferred outcome.

A person who engages in a growth mindset engages in uplifting self-talk and despite moments of deep self-doubt and uncertainty, chooses to accept and forgive themselves and others and gathers themselves internally, moving forward with grace and an attitude of appreciation for the opportunity to begin again, over and over, day by day.

Practice Mindfulness

Mindfulness is a key component of cultivating a growth mindset. It involves being fully present moment to moment, accepting what is occurring without judgement.

In a fast-paced world, where stress, anxiety and depression are prevalent amongst all age groups, mindfulness can serve as an anchor, a way to stay grounded, connected to one’s true essence/inner being and capacity, feeling into the physical body via the breath and senses enabling a sense of calm and peace amid the chaos of both personal and world events.

Mindfulness can also lead to an increase in emotional self-regulation and resilience as practicing encourages the individual to accept what is which includes allowing oneself to feel every emotion experienced fully and letting emotions and accompanying thoughts come and go. It empowers the individual to regulate their nervous system and systematically calm the fight/flight/freeze response experienced when we are faced with a challenging situation.

It can be as simple as taking a few minutes each day (20 minutes is currently recommended as optimal to experience the benefits) engaging in meditation, deep breathing, yoga or tai chi. Mindfulness, like any exercise, does require regular practice and persistence but for this writer – it has been and continues to be, a simple yet life enhancing practice that can be incorporated into everyday situations with ease. The variety of ways to be mindful is endless and as such, it is a practice that can so magically adjusted to each individual’s unique lifestyle and preferences.

Develop self-compassion

As we seek to fill our lives with the magic of mindset mastery and pursue resilience, it is crucial to extend to ourselves self-kindness and compassion – just as we would to others when they are experiencing difficult or challenging times.

Treating ourselves with understanding and empathy is not only life affirming, it is life changing!

Non-judgemental listening is at the heart of all mental health first aid conversations and it is just as important to extend this skill to ourselves. Giving ourselves compassion and grace fosters an exquisite inner landscape that feels nurturing and tender. We are able to be more open and accepting of others, as we accept and understand ourselves, offering self-forgiveness when needed and realising that we are always doing the best we can with the tools we have at any given time.

It is only natural that self-compassion results in increased feelings of happiness, optimism, curiosity, connectedness and overall contentment in life, as well a decrease in anxiety, depression, rumination and fear of failure.

A great place to start is by acknowledging your feelings without self-judgement during challenging moments. Allow yourself to feel scared, sad or angry. Sit with your emotions and let them move through you. Accept that it is safe and okay to experience whatever you are feeling in response to an event that stirs up stress/unrest in you. Give yourself time to do this, even if it means taking some solitude if you are in an environment where you are engaging with others.

Treat yourself with the same care and compassion that you would extend to a friend, loved one or small child. This enhances your emotional wellbeing and strengthens your ability to bounce back from setbacks.

Catching out your inner critic, thanking him/her for trying to keep you safe and compassionately asking them to take the back seat because you are choosing to speak kindly to yourself is also a powerful strategy to adopt. This takes consistent practice but gets easier with time and is so worthwhile. As you personally speak to your own inner capacity, leaning into the tools you have learned for resilience, you will find yourself catching out both your own inner critic and that of your loved ones too! You will have opportunities to pass on your expertise to them, creating a beautiful ripple effect within households and communities.

As we engage in these 3 powerful ways to take charge of our own thoughts and as such, master our mindset, we can begin to create magic in our lives!

Consider too, the power of these tools taught to us in our early years! Giving our little ones the tools of growth orientated thinking, mindfulness practices and self-compassion and self-kindness, equips them well for any and all personal, familial, community and global challenges they may experience in their lifetime. The sooner we begin mastering our mindset in life – the better! Our minds and thoughts are powerful and can be our greatest tool in achieving an incredible quality of life that impacts us on an individual level but also brings the magic back into human interconnectedness.

After all, we are all one!

Why not live in a more enjoyable, harmonious way both within our own minds and within our communities? May you choose to create the magic of mindset mastery in your life.

To your wellbeing always,
Katrin

Stressed, Exhausted & Overwhelmed?Time to SLOW the HELL DOWN baby!!!

So you’re feeling stressed, exhausted and overwhelmed, some days all at once and no matter how much you try to do all the ‘right’ things: rest, eat well, prioritize with lists and organization, exercise, take a long weekend away, relax in the evenings with a glass of wine and chick flick or series on Netflix (or Foxtel, BritBox etc etc), delegate cooking dinner and the kids’ bedtime routine to your partner or even a babysitter regularly…you just can’t seem to get a grip on this game called Life.

The problem, beautiful soul, is not in the ‘things’ you are doing or that you are doing anything wrong or even more so – that there is anything wrong with YOU! No, no and NO!

The problem, in my humble opinion, is simply in this: the DOING. And more so, the doing of the many, many things we have been made to believe we are ‘required’ to take responsibility for because they are ‘our’ responsibility as humans. Add to that, the societal expectations that we have been indoctrinated with over generations, especially if you identify as a woman, that you must put everyone else’s needs before your own, that self-sacrifice is therefore a given and most of all that you’d better not (unless you want to be judged and even ridiculed) think you deserve better or different for yourself. This is your lot in life and you’d better just bloody well accept it and the misery that goes with the stress, exhaustion and overwhelm.

If you identify as a ‘good girl’ like I did, this burden becomes even more heavy to bear over time because you are always reliable and relied upon, responsible, meet your obligations without question and want to please everyone that matters at all to you or risk rejection and the loss of any kind of ‘positive’ attention or approval from them.

PHEW! I’m exhausted just documenting this diatribe of absolute bullshit!

Why?

Because, thank the universe, I no longer identify with these stories that had be playing small and nearly broke me into a million pieces, left me depressed and anxious and wondering who the hell I even was anymore.

Oh sweet and beautiful, tired souls. I do not want this for you.

I want to see you liberated and at ease, living your lives joyfully and with grace for yourselves at every turn.

You are so exquisite! Yet I see you, crawling exhausted into bed and then some nights unable to shut down the mind chatter and finally succumbing to some kind of sleep only to wake distressed that you must return to your life, the constant groundhog days and do it all again.

What if I could assure you that there is another way? That I have found it and that I would love to see you find it too?

What if you actually knew how to find it for yourself but just need a little bit of peace and quiet to hear yourself think!? Or to silence the inner critic and the multitude of thoughts resonating through your mind telling you all things you still haven’t got done today?

How would it feel to hear from someone who’s been there and is now enjoying a life of freedom, joy, ease and grace? Someone who’s love for you is boundless and who is willing (despite all her imperfections, fears and doubts) to get real with you and break through all the noise, confusion and self-help information to share simple, gentle and expansive ways for you to just feel a little better day by day?

Well, I’m not saying I have all the answers or that I can even begin to know what you, precious one are going through right at this moment. What I can say is that you’re not alone and that I am willing to listen, to hear you and to share from my lived experience of overwhelm, exhaustion, chronic stress and pain, adrenal fatigue, anxiety and depression – so that you may experience less of all those things.

Let’s get back to the problems of feeling stressed, exhausted and overwhelmed.

I like to address the issues we face by asking questions. Questions for you to consider and then answer for yourself so you can identify your unique path to better wellbeing and feeling more like your beautiful self again.

Could it be that the stress, exhaustion and overwhelm are tied to all the DOING you are doing? Never mind the underlying reasons for WHY you are doing all the doing for now. Just that you are and if you stop and make a list of all the things you do and the mental list always at the edge of your awareness of things you still think you must do and then beat yourself up for not having done yet – you will find it is ENDLESS.

So, I invite you to simply STOP!

Be a rebel. Fight for your life and your wellbeing and just bloody STOP! Who said you had to DO all things you think you have to do anyway? Can you identify them?
Could it be, that if you were to identify them, you could tell them to F*&^ off? That you are tired and you don’t want to play this game anymore?

So, again, I say do it and STOP.

I encourage you, implore you to get consequent and start culling your daily ‘To Do’ list. Who is in control of it? Who’s job is it to decide what you get ‘done’ each and every day?

Yep, you said it. I heard you. It is your job.

So, take back your power and do LESS or better yet replace some of the items on your list with things you really want to do. Things that will make you feel better.

Might you be able to just have a rest? Do nothing or only what you feel you have the energy for today? Would your world end?

It might surprise you to find that the things that really doing will still get done. Whether by you or someone else in your household (yep, just quietly they could all share the load a little more and lend a hand. I am certain that they are more than capable and taking on some things might just grow their life skills and confidence to care for themselves).

How do we combat stress, exhaustion and overwhelm?

We begin to consider them, examine them and ask ourselves some key questions!

What is causing me the most stress today? What is making me feel so exhausted? What is it that sends me into overwhelm – when I am just not sure I can cope anymore?

Grab a journal or pen and paper of any kind, or your phone/tablet/computer and get really real and honest with yourself and start answering these questions.

If the answers send you spinning and spiral then reach out to me for help. I am here to lovingly, gently but firmly support you to find your way out of this. To return to a place where you can use your own inner wisdom and capacity to create a path out of these issues that are sucking the life force out of you. You will return to a place of feeling back in charge of your own days.

I always offer a free, hour long, Strategy Session for you to begin to identify your path to more contentment and personal freedom. Please feel free to use me as a resource. When you do, if you find it helpful, you can also lock in 3-5 30 minute ‘Taster’ Coaching sessions with me to get a feel for coaching and decide if you find it useful. There is no obligation to keep working with me but the option is there if you want it.

I have a vision of you smiling, at ease and enjoying your life with energy to spare at the end of each day. I see your head, gently dropping on to your pillow at night and you sighing and giving a gentle smile of contentment as you drift off to sleep, in gratitude for your beautiful life.

Are you willing to reach for that? Please reach out and let me know.

To your Wellbeing always,
Katrin

7 Transformative Books for more Contentment in Life

Intuitive – Seeing Her Truth

If you are at all interested in learning more about my personal journey to greater contentment in life, then I invite you to read Intuitive – Seeing Her Truth. This book (the 3rd in The Art of Grace Publishing House’s ‘Intuitive’ series), is extremely close to my heart. I am one of the 17 co-authors of this multi-author compilation. My contribution is found in Chapter 7 and is entitled, “A Journey Home to Love.”

Being part of this project in 2022, in the company of 16 other incredible women was liberating, empowering and cathartic. Over the years I have had a tender relationship with my intuition and know it was what always protected and guided me, even when I spent many years not fully understanding and/or suppressing it. My story shares how I learned to wholeheartedly trust in my intuition and reclaimed its’ rightful place as the voice of my truest self. It now helps me to not just see my truth but to live my truth, moment by precious moment.

If you want to be inspired and empowered to see your own truth, then the 17 personal stories found here will show you how you can amplify your own inner whispers and reconnect to who you are truly meant to be! Each story is as unique as the woman who tells it. You will be moved, challenged, encouraged and deeply touched by the courageous stories shared here.

The Power of Now by Eckhart Tolle

I found this book as I was beginning to more deeply explore my own Mindfulness practice. It is a book you can come back to again, again and again.

In it, Eckhart Tolle begins by sharing his own extraordinary story of how the simple joy of presence transformed his life.

Though it is broken up into ten chapters, it is written in a question/answer format. Every question you could possibly ask about the mind, pain, being in and avoiding the now, your inner world, stillness, enlightened relationships, finding peace and surrender is covered here.

There is depth but such simplicity and exquisite joy to be discovered in what is covered within these pages. It may feel like a lot if you are beginning on your journey but if you are willing and open and take it in small bite sized pieces, it has the power to open the door to a whole new way of being. A being that feels like liberation.

Bloom by Bronnie Ware

Bronnie Ware is better known for her book The Top Five Regrets of the Dying (also a wonderful book to read that shares great wisdom from her time working with people in palliative care).

This is her memoir where she shares her story of becoming a mother in her mid-forties and the lessons she learned from the challenges that arose in her life at this time. Returning to her home town and looking forward to settling into the journey of motherhood was impacted by the onset of a chronically painful auto-immune condition that she still deals with to this day (her daughter is now 11).

I deeply resonated with her story as have also been managing chronic pain since 2019 and her perspective greatly encouraged me and made me feel less alone.

With a profound gentleness she takes the reader along on her journey, sharing her ups and downs, her joys and sorrows; always moving forward throughout it all with courage and conviction that life was indeed happening for her. She documents her lessons in surrender and how her illness has taught her to traverse each day honouring her own needs and how she sought support and help for her basic needs from family and friends.

Bloom is a deeply moving account of a life filled with the awe and wonder of nature, the joy of simplicity and the love for self that brings us to a deep knowing of interconnectedness. It is a courageous woman’s account of making the most of every day and how despite the challenges, every day of our lives is an incredible gift to be cherished, enjoyed and lived on our own terms.

The Four Agreements by Don Miguel Ruiz

Based on ancient Toltec wisdom, The Four Agreements reveals the source of self-limiting beliefs that we are all prone to and that rob us of joy and create needless suffering in our lives. By offering a simple, yet powerful code of conduct it encourages us to transform our lives to ones of freedom, true happiness and love.

This book is only 140 pages long and can be easily read in a single sitting. It is totally worth making the time to read it this way. I, personally, could not put it down until I had read it from cover to cover.
It just made perfect sense to me and is an indication of the deep wisdom and insight of our ancient, indigenous cultures which I believe we need to heed.

Let the words shared by Don Miguel Ruiz guide you into deeper awareness of the meaning of life and the human experience.

Loving What Is by Byron Katie

This book is subtitled, ‘Four questions that can change your life,’ and this is certainly the case! Though I have been aware of Byron Katie’s ‘The Work’ for a while now, I have only recently purchased and dug into it in detail and read this wonderful book.

Within its’ pages Katie (as she is known), shares her framework for addressing the stressful thoughts we have about others, situations and ourselves. It is a way to address the mind’s endless ‘stories’ that so often are the cause of our own suffering.

By beginning to examine these thoughts by applying those four simple questions, we can unravel and get to the core of the beliefs that are creating our stories and return to a deep inner peace. We are invited to live in the here and now – which Katie calls ‘reality.’

The book describes the framework of ‘The Work’ (which can also be accessed at https://thework.com/) and then takes the reader through written transcripts of Katie herself taking individuals through their own examples on a variety of topics including relationships, work/money, underlying beliefs. As each person finds resolution to the specific issue they are working through (first prepared by them on a written worksheet – which she provides for the reader to do for themselves), they are often left with the understanding that if this comes up again, they can simply continue their inquiry and keep doing ‘The Work’.

This is such a powerful framework to empower us to take an honest look at ourselves and how we see others and events that occur in our lives. We are reminded that we are more than our minds and our thoughts. Katie shows us, with a tender compassion and understanding (gleaned from her own journey and subsequent awakening), that we so often just overcomplicate and overthink things. By applying stillness and a willingness to know the truth, we can question our conditioned selves and return to peace and our true selves.

You are not Broken by Christopher Michael Duncan

So often as we begin to become more aware and seek personal growth we encounter so much ‘noise’ out there and are marketed to endlessly! We can easily fall down the rabbit hole of being made to feel that we need to fix ourselves. The tactics used often exacerbate our false beliefs of not being enough or unworthy. This can have us chasing our tails and sometimes going around in circles for years but never really getting anywhere.

As I began to unravel and rewire my belief system I came to realise that even though I was in pain, felt broken and was seeking to heal – what I was really doing was returning to my natural state of wellbeing. I understood, that this would take patience, dedication and time. All of which I was worthy of giving myself.

Despite this, I still succumbed and spent time/money/energy on things that promised me a faster result. Until I stopped. The realization came that there was just a lot of lies out there distracting me from simply doing the work needed, choosing a better way for myself and making those incremental changes over time.

Sadly there are those out in the world simply trying to convince you otherwise so that they can line their own pockets.

I was drawn to You are not Broken because it was different.

Christopher Michael Duncan has himself travelled the road of endless personal development. He is now on a mission to break through the BS and support as many people as he can that are desiring to take charge of their life and create something new for themselves to do so, using a simple 5 step process outlined in this book. It is cited as harnessing ancient wisdom, cutting edge neuroscience and the power of structural tension to create miracles.

Duncan outlines living as a ‘Superconscious’ creator with the premise that we are all beings born with a creative spirit and that through the process of our human experience are conditioned to individuation and broken/failing structures that no longer serve us.

He guides the reader through the journey of returning to who they truly are, reminding us that we are not broken, we have simply taken on some false beliefs about ourselves on our life’s journey in order to stay safe/survive. He outlines a way to ‘recode’ and as such return to the pure, creative spirit we are, using creative structures that will empower us to create whatever we desire for ourselves in life.

An empowering book and an incredible path to take yourself on if you resonate with it. Duncan provides this book for the price of postage and handling on his website and gives the reader many tools/practices to enable them to move forward powerfully in life and create life on their own terms.

Your New Beginning by Brian D. Ridgway

This book has been recently re-released and was first titled ‘Break your Self-Help Addiction.’ I first read it in 2021 and upon wanting to re-visit it this year have come across this new, updated version.

An extremely powerful work also written to dispel the many myths perpetuated by the self-help/personal development industry. It empowers the reader to examine their core paradigm and use the power of presence via conscious breathing to address emotions often long stored in the body/repressed that may now be coming to awareness and asking to be addressed.

Ridgway shares his own personal gift/tool to assist and support the reader to break free of the limiting beliefs and unhealed trauma often held within our bodies/minds/spirits. He shares how our work is actually in unknowing all we think we know and accepting a return to our true nature as infinite, unlimited beings of unconditional love.

Incredibly simple, yet powerful and liberating, I am finding Ridgway’s work to be extremely refreshing and easy to apply moment by moment.

The basis of his work is freely available as it his desire is to impact as many people as he can with it. If this resonates with you, and you’d like to cultivate more peace and stability in your life, check out his free videos outlining his conscious breathing technique.

I hope that you find some inspiration in the books I’ve outlined here for you today. All of these titles have really made a difference to my life and will continue to do so.

If you have a book that has really impacted you, please share it with me by leaving a comment below or sending by me an email to YourWellbeingMattersCoaching@gmail.com.

To your wellbeing always,
Katrin

5 Tips to Help you Pivot & Re-focus when a health challenge impacts your Career

When you are first presented with a health challenge, your first priority will no doubt be to rest and recover your strength. In fact, this may not be a choice but a necessity to allow you to get back to living life. How long this takes will of course depend on your unique situation. Whether you are facing a sudden, unexpected crisis or have had to navigate a condition for some time, navigating a healing journey can take time and focus. It requires patience and determination.

However, there will come a time (possibly even as you are recovering), when you will have to deal with the implications of what has happened and how it will impact life as you knew it prior to your challenge. It is likely that you will either need or want to reconsider how you have been earning a living.

Overwhelm is to be expected. The pressure of responsibility and obligation may be weighing heavily upon you. Not just in how you will look after yourself but possibly those who look to you to look after them. It is my hope that I can give a little insight in how to approach this time by providing you with some tips you may find useful as you begin this process.

Give Yourself Grace

Be kind and patient with yourself.

Whatever you are feeling in relation to your heath and career is totally understandable and needs to be felt. You are experiencing and navigating a major life change. You may experience anger, sadness and frustration as you question why this is happening to you. I highly recommend journalling at this time if possible. If this resonates with you, then I encourage you to write freely without editing yourself. Let your emotions be felt and expressed. Time in solitude to cry, vent and fume is needed in order to take stock and move forward. Forgive yourself for whatever has brought you to this juncture. You have done the best you could with whatever information you had up until now.

Seeking counselling whether with a professional or a trusted family member or friend is also really useful. It allows you to get out of your head and get perspective. Sometimes we overthink and over analyse. Speaking with someone who has your best interests at heart can often be just what we need to regain equilibrium.

Consider that life is happening for you

As you begin to feel and move through your emotions, consider that what has happened may actually be a precious gift. A chance to move ahead and live your life differently and in a way that will serve you better from this point on. It is a great time to ask yourself some questions.

Have your choices thus far been your own or ‘forced’ on you by the expectations of others/society?
Could this be a chance for you to address long held limiting beliefs and even the core paradigm to how you see life?
What would you like to do differently from now on?
How would you like your life to look from this point onwards?
Is there something that you’ve always wanted to explore that has lain dormant in you?
What simple changes could you make day by day to ensure your wellbeing is no longer compromised?
Who could help you with that?

Aim for Clarity

Depending on what your existing career is you may be able to make simple shifts that allow you the freedom you need to make more time for your wellbeing. You may need to reduce your working hours, work remotely or step into a job share situation. Reach out for support within your current workplace if it is available to you and start to have those discussions.

If you know that you will need to change careers altogether, then accept and embrace the fact that this may take time and experimentation. Start to explore what is possible for you. To begin this process, take some time to get clear on what you want and need.

A great way to do this is to list the things you don’t want/like about your current job/career and then create a list of what you do want/like in contrast to this so you can focus on that. This will give you somewhere to begin from as you start to make decisions about your career.

Here is an example of this I created when considering how I wanted to work moving forward:

My ideal Career So, what do I want?

Contrast – List the things you don’t like	Clarity – List the things you would like
Working full time (38 hour week)	Part time hours (no more than 20 hours per week)
Set schedule	Flexible schedule
Working in set location	To work from home / elsewhere
Being on my feet all day	Tasks that I can complete sitting down
Working inside all day	Time outdoors
Monotonous, mundane tasks	A mix of activity and using my creativity
Being micro-managed	Working independently
Set hourly rate	Great renumeration
No choice who I work with	Collaborating with like-minded people
Constrained by employer	Self-employed

N.B. The Clarity through Contrast Worksheet is taken from the book: Law of Attraction – The Science of Attracting More of What you Want and Less of What You Don’t Want

Commit to Action

Once you have a bit more understanding of where you’re headed, make a start and begin to try things on for size. Accept that you only think and believe what you currently know. Do not assume anything or decide something is not worth pursuing if it is outside your current experience.

Get in and do some research about areas you may be interested in. Reach out and discuss the realities of a career that interests you by interviewing someone who is currently working in that field. Find out what you need to do in order to make a go of it. Maybe you need to do some further study or gain some new skills.

Take advantage of services within your local area that can assist you with this. In this age of the world wide web there is information at your fingertips to give you direction. There are free and paid services that can assist you. Here are a few to consider but bear in mind that your own networks may assist you with this in the area that you live. A great place to start is the Human Resources (or Talent Acquisition) department of your workplace, employment agencies, recruitment firms or jobsites.

Most of all, be willing to try something new or follow a passion you’ve held for a long time. We live in an age where it is easier than ever to start a business. Entrepreneurship is certainly an option worth exploring. There really is no limit to what you can achieve if you put your mind to it.

Be willing to invest in Yourself

As you navigate the road of career change recognize that the journey will not be easy and will take considerable resources. Whether you simply shift gears and make changes to your current conditions or whether you begin to explore a whole new career and way of working, it will mean reinventing yourself and being willing to begin from scratch in some instances.

This means investing your precious time and money as needed and your budget allows. Whether it be further study, investing in a business venture or volunteering in an area of interest, it is worth it. I highly recommend exploring your options carefully while also using your intuition.

My personal experience led me to self-employment, re-training, a different role within my existing sector and experimenting with online business. It has taken me 5 years to find the path I am now taking and every step along the way assisted me and prepared me for what I am doing now. There really was no mistakes or failure, just lots of learning experiences that became building blocks that led me to what was waiting for me.

Please don’t misunderstand. It has been really tough at times. I have been disheartened and felt like giving up. In the end, I chose to keep putting one foot in front of the other, was willing to do things differently and gave myself time: trusting that life was supporting me as I courageously kept showing up for myself.

In the end only you will know what is right for you. Believe in yourself and don’t be afraid to try things on for size. Finding something new that allows you to nurture yourself and celebrate the joy of being alive is so worthwhile. This precious life of yours is worth living In a way that is just right for you. There is a worId of possibilities out there. Go and explore it.

To your wellbeing always,
Katrin

P.S. Please remember you do not need to take this journey alone or unsupported. If you’d like someone to keep you accountable and guide you along the way, I am here for you. Check out how I can help – here.

The Art of Being

Most of us are aware of the benefits of rest, particularly in terms of getting enough sleep at night to recharge.

It is accepted that getting enough sleep allows our bodies to re-energize and recover and is essential to all of our systems operating optimally during the time that we spend awake and active.

See this great article which outlines 12 Amazing Benefits and the Importance of Rest and Sleep.

What I would like to consider today is additional time we spend resting and relaxing (over and above a good night’s sleep), especially during times when our wellbeing is challenged due to injury or crisis but also just as something which can deeply enrich our lives on a daily basis.

For me personally, this is still a challenge. I am a self-driven person who enjoys being active and engaging fully in life. Working hard has been engrained in me and valued as a way to achieve goals in life. Carving out time for rest and relaxation has not come easily to me. I want to squeeze as much productivity out of my day and get things done! Surely that is living life to the fullest?

I’m not sure exactly when the indoctrination of ‘busy’ crept into my world because I distinctly remember a childhood where play was celebrated, time relaxing and enjoying the outdoors was encouraged and spending time doing non-active things, such as reading, arts and craft was fostered.

The truth is, somewhere along the journey of life false beliefs of not being enough and being unworthy crept in. I think we live in a culture and society which instils this in most of us in some way. I know I became ‘busy’ trying to prove to myself and everyone else that I was enough and worthy. Often just as a way to survive and get by. Is it any surprise though, that while striving and pushing myself toward perfection, I hurt myself, over and over again? That a lot of us do so?

Health and wellbeing have always been important to me. I enjoy eating well and moving my body because it makes me feel good and gives me the energy I need to experience life fully.

However, even given my best efforts to seek a healthy way of living, I became so busy being everything to everybody and self-sacrificing, that I undid all the good a healthy diet and active lifestyle did and over time my adrenals became depleted. By my early thirties I was exhausted and found it difficult to recover from daily stress. I was burnt out from trying so hard to seek the ever elusive work/life balance I so desperately desired. I also had unresolved childhood trauma which fueled those false beliefs that kept me on the hamster wheel.

I came to realise that I had to address my issues urgently and make changes and that those changes were up to me!

It was time for radical responsibility.

My first port of call was to learn to say no more often and create boundaries around my availability, particularly to things outside my own direct responsibility.

Community is vitally important to me. Being of service is tied in to my desire to be connected to myself, others and the planet.

Despite the purest of intentions, I came to see that being helpful at the expense of my own energy affected my ability to nurture myself and my immediate family and that this does not serve me or my community. I needed to set a better example and get better at filling my own cup first and learn to give to others from the overflow.

So, I had to reign in my tendency to volunteer my precious time and energy at my own expense. This was not easy as I loved to help!

I got better at it with practice. There was no excuses given – simply saying no and not being available was enough. I was recognizing that I was deeply worthy of my own precious time.

As I created time and space, I began to create rituals for myself that centred around what brought me joy. This was so empowering. I began re-connecting with myself, gave myself grace and truly learned to engage in self-care from a place of self-love and acceptance.

This was a subtle, yet powerful shift.

My self-love rituals were mostly based in solitude and often involved rest and relaxation.

Stillness became precious. Creating a mindful, written gratitude practice. Gently moving my body, particularly doing yoga and walking in nature with more awareness. I began a love affair with aromatherapy and essential oils. Art and craft returned to my life again.

Essentially, harnessing the ability and art of ‘being’, is what has assisted me in my recovery from adrenal fatigue and injury. Re-learning the art of resting. Prioritising slowing down and taking time for relaxation. Literally, taking time to smell the flowers and appreciate the simple things in life.

According to the Cambridge Dictionary rest is defined as:
“To stop doing a particular activity or stop being active for a period of time in order to relax and get back your strength.”

I love this definition as it reminds us that the aim of rest/relaxation is to return to a place of strength. That resting allows for that. That it is necessary.

My belief is that it is just as necessary as getting 8 hours of sleep at night.

For me, the art of being has become a precious, exquisite practice that I engage in moment to moment, day by day. I have grown just as passionate about adding this to my wellbeing toolkit as I am about eating a wholefood diet.

A precious friend of mine once reminded me that on days when there is a lot on, to remember to create pockets of time for being throughout the day to keep things from feeling hectic. I appreciated this.

For example, the simple act of grabbing a cup of tea and sitting outside in the sunshine with it and savouring it’s warmth, flavours and smells can be totally rejuvenating. Breathing deeply, closing my eyes and taking absolute pleasure in soaking in the warmth of the sun. Just totally being for a few moments. Focusing simply on resting there, in appreciation.

As simple as this example seems, it can be a moment that re-energizes you to get on with whatever you need to do next.

Truly taking a break. Creating space. Taking time for yourself.

Why am I even sharing this with you?

I do not know what you are dealing with specifically. It would be disrespectful of me to assume to know. It is likely though, that if you have found your way here, you are navigating a health challenge of some kind and it is bringing you to a crossroads. Or you are looking for deeper contentment in life. That you are recognizing that change is necessary in your life in order for you to return to better health, achieve a more vital state of wellbeing or just a more satisfying life.

All I know is, that acknowledging your own need for rest is vital. Resting when we are unwell and recovering from injury, surgery or disease is a no brainer. Often, we are not given a choice. Our bodies require it in order to keep functioning. We are stopped in our tracks and cannot do anything but rest to begin with. Yet even when we are generally well, rest and relaxation can help us to tune to our own needs and honour them more fully.

Certainly for me this has been the case. As. I kept pushing through all the signs my body was giving me and failed to truly listen, I eventually hit a wall. My legs literally stopped working for me. A Bakers Cyst, fractures and massive damage to my right knee meant I could no longer walk. This occurred even after I was on my path to reclaim my wellbeing, after a time of massive stress for myself and my family. I was forced to pay attention.

Your journey is unique to you and you will have your own requirements to rest in order to begin your own healing journey.

Almost five years after I sought help and support, I am still navigating a return to wellbeing.

It is now my first and foremost priority in life.

My journey has been one of transformation even as I still face challenges.

Now, rest has become a dear friend and constant companion. Some days I have to take lots of time sitting in the sunshine or observing the rain and I am truly glad for it.

I listen closely to my precious vessel and I take life much more slowly. I have come to absolutely adore that and to recognize that my quality of life has improved as a result

Walking is still not something I can do freely and easily for any length of time. For someone who enjoyed walking outdoors daily for most of my life, this is still disheartening.

Yet I choose not to linger in the disappointment but rather reframe it as an opportunity.

When I do walk for short periods of time, I do so slowly and mindfully. Every precious moment is tenderly appreciated. I see and experience everything more fully. All the little miracles that nature provides leave me in awe and wonder. They’ve always done so but these days, I appreciate them even more. Often, I will just sit and observe. Breathe and notice. Enjoy it all with all of my senses and it is magical!

There is also the joy of moving in other ways. Particularly in water! Swimming has been another way that I’ve enjoyed being active throughout my life and now I get to do so at home and out in the community during the colder months. Working my way from gentle hydrotherapy back to swimming laps has been a great way to stay strong and active. The water is also such a great place to rest and relax. An added bonus is the time I get to spend with my family doing so together.

It is such a gift to master, ‘The Art of Being!’

By giving myself permission to simply be, I have come to love and enjoy life more.

I am grateful for all the exquisite ways I get to enjoy being alive! Every moment is precious. To know that I can exist in ease, without striving or pushing because now I understand that just being is enough.

As I’ve given myself permission to live from this new paradigm, it has allowed me to share from a place of vulnerability and authenticity.

People seem to be drawn to my gift of presence and calm. I make quality time for others and am unhurried. It is a gift that I love to share including with my loved ones.

Knowing that I can be a circuit breaker, ending generational trauma and showing others that there is a different way is an honour and a privilege.

My hope is that my family, friends and community will be positively impacted by my journey. That they (and maybe even you), too, will be inspired to recognize that rest and relaxation are not a luxury, but a necessity and a way to deeply enrich our everyday lives.

To your wellbeing always,
Katrin