Fighting Fatigue for Endless Energy

If you came crashing into 2018 already working towards your goals and instigating big positive changes then you may find now that your energy and enthusiasm is lacking a little! The same might also be true of your energy levels at the moment if you had a slow start to the year, and have found it difficult to get motivated. Continue reading Fighting Fatigue for Endless Energy

Self-Care Sunday – What’s Your Passion?

The latest topic in my Self-Care Sunday series is all about discovering for yourself what your passions are! This is the sixth week in the series and you can check out the previous videos below.

What’s Your Passion?

Knowing what it is you want to do with yourself, with your time, and with your life, can be quite an overwhelming thought process.

The first step is to find out what you are passionate about and to begin exploring these ideas. You may find that several things come to mind, or that you have to spend some time contemplating what these things are. This is something that there is no need to rush through, and it’s fine to let this evolve naturally over time.

Once you have a clearer idea of the things that you enjoy, the things that you love, and the things you take pleasure in, then you can find ways to make these things a more integral part of your life.

The Power of Positivity

Creating and maintaining a positive mindset is a fantastic step in working towards finding, believing in and building your passions. An optimistic outlook will help you to stay focused on the goals that you set for yourself. This itself is a difficult concept for some people! 

There is no one quick fix when it comes to embracing positivity. It is something that has to be developed in a number of different ways and considered regularly. Ask yourself often if the decisions that you are making are going to serve to enhance your happiness and your positivity, and if not then it’s time to re-evaluate your choices.

Find, Believe, Build

In the following video I talk more on the topic of finding, believing in and building your passions! Don’t forget to subscribe to my channel whilst you’re there so you can be automatically alerted about future videos in my Self-Care Sunday series!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we move towards the end of 2017!

How to Deal with Negativity

There are countless reasons why negativity may feature regularly in your life. Perhaps you have some not-so positive relationships that you haven’t let go of yet, or perhaps you are still dealing with incidents in your past that have affected you in an ongoing way.

A lot of the negativity that we experience as people unfortunately largely comes from other people! Passing judgement is something we are all guilty of to some degree, but it is important to remember that you don’t always have to absorb this judgement when you are on the receiving end of it.

Choose Compassion

Making an extra effort be compassionate and kind in all that you do is a great way to tackle negativity. This is an idea that you should particularly embrace if you are experiencing negativity in a direct way, such as someone challenging you in an unnecessarily unpleasant manner. When you give nothing but positivity back to these people then you are much more likely to be able to disarm this negativity and resolve the situation.

Understand Intentions

It is an unfortunate fact that people who experience negativity from others often go on to spread this negativity around. Those who seek to cause emotional harm to others, or who do so unconsciously, will most likely have received this kind of treatment from one or more other people. This is why choosing not to engage in this behaviour and opting for positivity instead is a great idea. Doing so breaks the cycle of negativity that is being spread from one person to the next, and encourages love and happiness instead.

Overcoming Negativity

Whether the negativity in your life stems from you or come from others, the most important thing is to remember that you can choose to overcome it. You are in charge of your own happiness, and you must make the choice to create the life that you want for yourself.

Every time you find yourself in a situation that makes you unhappy in some way, then ask yourself how you would advise your best friend to deal with this situation. Would you encourage them to walk away? To try to confront the issue head on? Perhaps you would advise yourself to take some time to process your feelings properly before attempting to address the problem.

When it comes to self-love and self-care, you have to be your own best friend. And, treating yourself as such is a simple but effective way to overcome negativity!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How to Rebuild Your Confidence

There are many reasons why your confidence and your self-esteem may have been negatively affected. It may have been the result of several small incidents, or perhaps even one ongoing situation. Regardless of the reason for your low confidence, the effects that it can have on your life can be difficult to overcome.

When you don’t believe in yourself or in your abilities, it can be tricky to motivate and encourage yourself to do the things that you truly want to do. It can seem impossible to actually give yourself the push you need to work towards your goals and ambitions.

So, how can you overcome this issue with your confidence and self esteem in order to lead a more fulfilling and ambitious life?

Taking care of your own needs is the first step, and in doing this you will be moving self-care to the top of your list of priorities! Self-care can take many forms, and essentially means you are recognising your own needs and taking productive and active steps to meet these needs.

I would encourage you to make a physical list of the things that make you happy, such as exercise, socialising, travelling, listening to music etc, and then ask yourself how often you actually do these things. I would then ask you to commit to finding the time to do these things often, and you can then notice how your perception of yourself changes and your confidence grows.

Next, try to establish what your negative views of yourself are – by this I mean the reasons for your low confidence levels. Do you perhaps think that you are not doing great at your job? Or, do you believe you aren’t taking care of your family well enough? Perhaps you don’t like the way that you look and would like to change your appearance in some way?

All of these negative views about yourself will have their roots in fear – a fear of change, a fear of failure, a fear of being judged. Whatever your fears are, it is important to recognise that these fears come from within you, and therefore you have the power to silence these thoughts and to kick them out of your mind!

Combatting negativity with positivity is key to a happy life, full of confidence. And, we all have the potential to enhance the positivity within us so that less and less space exists to allow the negativity in!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How to Not Hold Yourself Back

It’s a sad fact that sometimes we are the ones who hold ourselves back in life! It is often incredibly difficult, verging on impossible, to let go of the fears that we have in order to manifest the life that we want for ourselves.

Needing additional guidance from someone, or requiring that extra little push of encouragement in order to do something, is completely normal. However, this kind of validation isn’t always available from those around us. When this is the case, and also regardless of whether it is or not, it’s possible and powerful to become your own motivation!

We often rob ourselves of what could be defining moments in our lives because of a simple fear of the unknown, or a lack of motivation to truly explore the possibilities that are opening up to us. When this happens, regret can quickly set in, and this is a much longer lasting feeling than any negative feelings that may occur as a result of a perceived failure.

So how can you champion yourself and always have a well of personal inspiration to drink from?

First it’s important to remember that any self-doubt that you are experiencing is likely not entirely of your own creation. The lessons that are an inevitable part of life can often instil an attitude of limiting beliefs about the self. That is, of believing that your capabilities have limits, and that it is silly to attempt to break through these barriers. When you spend some time getting to the root of this self-doubt, then you can begin to understand it as an emotion that has no right in your life or in your mind – and work to expel it for good!

Secondly, you must strive to reject the concept of self-sabotage. Nobody loses out when you let fear hold you back – except yourself! Treating yourself with consistent love, respect and kindness is a great way to reiterate to yourself that you want to succeed in all that you do, and that self-sabotage is certainly not something that you want to engage in.

Thirdly, you must acknowledge that there is much to be gained by making brave choices and taking control of your own life. Holding yourself back, whether intentionally or not, will inevitably allow larger problems to develop in your life, and you could quickly grow resentful of yourself – which is a complicated emotional place to be in!

Let go of your fear, embrace all that is good about your life and be your own champion!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

Alternatives to Meditation

The benefits of regular meditation are seriously not to be overlooked! It can help to combat stress, soothe anxieties and aid your mind in the process of dealing with emotions and past experiences – to name just a few great benefits. But it is true to say that traditional meditation isn’t everyone’s cup of tea…

If you find it hard to partake in meditation then there is no reason that you need to miss out on the benefits of this mood enhancing activity. Maybe you find it difficult to sit still for extended periods of time, or perhaps you struggle to create or find an environment that is conducive to this peaceful practice.

The key to enjoying the benefits of meditation, without necessarily engaging in a seated, eyes closed meditative practice, is to quieten your mind, focus on your breathing and simplify your thought process. This is something that you can do absolutely everywhere, and in any moment – you do not need to put time aside to spend a few moments doing these things.

Incorporating basic meditation concepts into your day is an easy way to enjoy the benefits without engaging in the actual practice. For example, when you are walking to work, take a few minutes to clear your mind, breathe deeply in and out, and bring your focus to concentrate solely on your breathing. As thoughts about your day try to invade this process, acknowledge them and then release them from your mind to bring your attention back to your breathing. Doing this each morning before you reach the office can help you to start your day with a relaxed and peaceful mindset.

Paying attention to your breathing throughout your day helps to settle the mind similarly to how meditation would. Breathing deeply from the very bottom of your lungs is the way to enjoy this – in through your nose and then out through your mouth. Try to keep your shoulders loose and do not let any tension build up in any part of your body while you are doing this. This is something that you can do regularly during your day for between two and ten minutes each time. You will soon notice that you are more prone to breathe in a deep way naturally, thereby better enabling your mind to tackle anxiety and keep stress at bay!

This month on my wellness for women community website we are talking about the best ways to avert anxiety! You can click here to join us now and start on your journey to a happier, healthier version of yourself!

Meditation and Happiness

Meditation is an incredibly powerful tool for processing emotions, alleviating stress and also for boosting happiness. The latter of these concepts may not be one that you have connected to meditation before, but with regular meditation you are highly likely to soon feel your happiness grow.

Happiness & Relaxation

When you spend an ample amount of time in a state of meditation you are likely to feel lighter, more relaxed and more equipped to deal with the day afterwards. When you partake in this activity regularly, this feeling of preparedness for your day and ability to deal with all life has to throw at you will start to become your normal attitude.

As the days, weeks, months etc pass where you continue to meditate regularly, you are going to notice that not only are you happier before your sessions, but also that your happiness is visibly boosted afterwards. One of the greatest things about this is that you can then extend this happiness and positivity to those around you.

Rewire Your Brain

So, what is it about meditation that increases our potential to find this happiness and also to hold onto it? When you meditate you are actually helping to rewire your brain to be able to better handle your emotions and to retain balance and clarity in all areas of your life. Far from being a quick and temporary fix, this will be a long term concept that you can continue to work on and expand. All you have to do to keep this glow going is to persist with your meditation practice, and also make an effort to develop your practice in a variety of ways.

Developing Your Meditation

You can develop your meditation by working to do so for longer periods of time, and also to focus more clearly on addressing specific issues that you are aware of. For example, if you have concerns about your self-esteem, or you know that you are not loving yourself as you deserve to be loved, then spending time working on these things during your meditation can help you to progress in a well-rounded way.

This is something that can be done endlessly as you address the different aspects of yourself that you want to work on, and then revisit them again after a period of time!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How To Improve Your Sleep Cycle

If you caught my blog post last week then you will have discovered just how important it is to have an optimum sleep cycle. This is unfortunately not something all of us enjoy, but there are ways to improve the quantity and quality of the sleep that you are having!

Set an Alarm

Your alarm clock is more commonly used to wake you up in the morning, but you can also set your alarm to remind yourself to go to bed. Having a bedtime may sound like something better suited to children, but as adults we can benefit greatly for inviting this kind of routine into our lives. If you get to bed at a reasonable time, then you are much more likely to sleep for longer. You should also then of course set an alarm to wake you in the morning, and try to resist the urge to snooze it when it goes off. Falling back to sleep and then waking again between snoozes can actually leave you feeling groggier and more reluctant to get up and start your day!

Be Conscious of Your Diet

Consuming alcohol or caffeine in the second half of the day can play a part in disrupting your sleep cycle. You may find that these things prevent you from falling asleep with ease, and can also cause you to wake up multiple times during the night. Furthermore, alcohol can continue to have a negative impact on your mood and how you feel physically the following day.

Create the Right Environment

The place in which you sleep can influence how easy it is for you to fall asleep, and also the quality of sleep that you enjoy during the night. The majority of people find it easier to sleep well in the dark, and also in a room that is comfortably warm, but not overly so. If it is impossible for you to sleep in an entirely dark room, then consider investing in a comfortable eye mask. Similarly, if it is not possible to keep your bedroom at an optimum temperature during the night then acquire some suitable clothes for sleeping.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How to Handle Your Hormones

Mood swings can strike at any time and although there are certain common likely causes, it is something that can’t always be managed in the same way.

What Are Mood Swings

Your mood swings may be characterised by a variety of things, such as unexplained crying or unjustified irritability. It is important to remember that although your emotions may seem out of proportion, your feelings in each moment are still valid and true, and there is no need to beat yourself up about this!

Diet & Gut Health

A hormonal imbalance is a likely cause when it comes to mood swings, and this can be handled by addressing your lifestyle and making positive changes where necessary. This will largely be in relation to your diet. Your diet can impact your emotions in several ways, and it will also have an impact on the health of your gut. Your gut health is linked to your mood, and it is important to play close attention to this aspect of your overall health. The bacteria in your intestines will influence your hormones, and this of course will then impact your mood. So, a large presence of good bacteria will go a long way to helping!

Blood Sugar Levels

Keeping your blood sugar levels consistent is one of the best ways to keep your mood from fluctuating. You may think that skipping a meal will help you to lose weight, or save you time if you have a busy schedule. But doing so can actually wreak havoc with your hormones and leave you feeling annoyed, fatigued and generally unhappy. Fortunately, you can keep your blood sugar levels up by regularly eating nutritious foods, and avoiding processed foods and sugary snacks!

Sleep & Stress

In addition to your diet, certain lifestyle factors such as sleep will also influence your hormones and therefore your mood. When you do not get enough sleep your body will produce excess levels of cortisol – the stress hormone. This will put unnecessary stress on your adrenal glands, and can cause your serotonin levels to drop. Serotonin is super important for keeping your mood up, and you should always try to get between seven and eight hours of uninterrupted sleep every night. If you have trouble getting to sleep, or find that you are often waking in the night, then you may find some relief by drinking soothing herbal teas before you go to bed.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How to Make Time for Yourself

Wishing for extra hours in the day is certainly not a new concept and many of us are often left wondering where the time goes! With such busy schedules and such limited time to fit it all in, the idea of finding additional time for yourself may often seem laughable, and even verging on impossible! 

There is certainly nothing wrong with being organised, but if it seems like every moment of your life is scheduled and accounted for, then you may actually be doing more harm than good. If this sounds like you, then taking a step back, and giving yourself permission to just be, could be the best decision you can make.

Starting The Day

A lot of discussions around being more time efficient centre around the morning routine. How you start your day is often seen as a benchmark as to how successful the rest of your day will be. However, putting too much emphasis on the first few hours of the day can actually cause unnecessary stress that you then take with you into the rest of the day.

The way in which you find it best to start the day is of course individual to you! If you feel inspired to meditate, do yoga or cook a healthy breakfast for yourself from scratch, then certainly you can benefit from these things, but don’t beat yourself up if you do not feel motivated to do so!

Trying to cram too much into the beginning of the day can leave you feeling overwhelmed and then less able to make time for yourself during the remainder of the day!

Re-evaluate Your Routine

You may find that having a routine helps you to commit to doing the things that you need to do. However, it is important to take into consideration that no two days are ever going to be the same. It is often impossible to predict what your life and your mind will have in store for you. By this I mean, events may occur that throw your schedule off, and that your mood can fluctuate from one day to the next, making certain things seem harder to accomplish.

For these reasons, it is important not to overload your days with scheduled activities and commitments. Of course there are going to be things that you need to do, but there is no harm in spreading these activities out, and in doing so you will naturally create a larger amount of time for yourself within each individual day.

Understand Your Importance

Making time for yourself is a super simple but seriously underrated form of self-care! If you are someone who spends a great deal of time caring for others then you may have forgotten how important your own health, happiness and time is!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!