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Reflections on the Secrets to a Longer Life

It’s rather peculiar how we often search for the key to longevity, health, and wellness in today’s fast-paced world. Recently, I chanced upon an article – a veritable treasure trove of information – that delved deep into habits that might add some golden years to our lives. From an everyday person’s perspective in the UK, this exploration hooked me. So, I’ve distilled the article’s essence and wish to share a reflective insight.

Now, imagine a life where your choices at 40 years could add another 24 years to your timeline. This isn’t a hypothetical – it’s based on an expansive study focusing on the lives of US veterans. What struck me profoundly was that despite chronic diseases or conditions, adjusting lifestyle choices still reaped benefits.

The underlying message? It’s never too late.

While the numbers vary between men and women, the pattern is clear: each healthy habit adopted adds a few more precious years. Even as a layperson, it’s evident that our choices compound over time. Essentially, a little here and a little there might lead to a treasure at the end of life’s journey.

Now, let’s navigate the choices. Exercise sits proudly atop the list. Over here, in the UK, we’ve seen a surge in the culture of running, cycling, and other fitness trends. Seeing that regular activity could slash our risk of premature demise by a whopping 46% is invigorating. And it’s not just about gruelling gym sessions; even a brisk walk up the stairs counts!

Another alarm bell – opioids. In recent years, the UK has witnessed a steady rise in opioid prescriptions and related deaths. Here’s a habit we need to pay heed to. Similarly, the importance of reducing tobacco use, managing stress, and focusing on a plant-based diet echoes worldwide health guidelines. It’s pretty remarkable to observe how these choices are universally applicable, no matter where you reside.

But let’s talk about two often overlooked aspects: sleep and social relationships. Sleep often gets compromised in the hustle of modern UK life, where work and social pressures run high. Yet, the significance of a peaceful night’s sleep resonates more deeply now.

Meanwhile, social relationships ring truer than ever, especially in these trying times of isolation. Despite our hyper-connected world, loneliness remains an Achilles’ heel for many, making the importance of positive relationships all the more evident.

In conclusion, this article has reaffirmed my belief – that life’s not just about the number of years we live but the quality we infuse into them.

Whether adopting an active lifestyle or nurturing our social connections, every small effort counts.

Here’s to making choices that add years to our life and life to our years. Cheers!

Meditation as a Tool to Improve your Self-Confidence

Meditation and mindfulness are all the rage these days. Though they have been around for several thousands of years, they have enjoyed a new level of popularity. Even the scientific world is getting involved. A quick search on YouTube will demonstrate just how interested the world is in these topics.

While meditation accomplishes many things, we’re interested in self-confidence. 

Meditation focuses the mind on a particular object, thought, or activity to train attention and awareness and achieve a mentally clear, emotionally calm, and stable state.

“When you are discontent, you always want more, more, more. Your desire can never be satisfied. But when you practice contentment, you can say to yourself, ‘Oh yes – I already have everything that I really need.” – Dalai Lama

Follow these tips to incorporate a daily meditation practice into your life:

  1. Create a daily schedule you can keep. It’s much better to meditate each day for a few minutes than to meditate for more extended periods of time a couple of times a week. Be realistic. Ideally, you can set aside at least 20 minutes a day.
  • Avoid the mistake of failing to schedule your meditation time. If you wait until you have time, you’ll never do it.
  1. Find a comfortable spot. You don’t need much. Any quiet spot where you won’t be disturbed will work just fine. A firm chair or a seated position on the floor will work. Lying down can even work, provided you can stay awake!
  2. Start small. It’s more challenging to sit with yourself for 20 minutes than you think, and five to ten minutes is a good start.
  3. Meditation is a relationship with yourself. So, be nice to yourself, and it’s about self-acceptance and compassion for yourself.
  4. Focus on your breathing. Feel the air moving in and out of your body. Feel the sensation of the air moving past the edges of your nostrils.
  5. Continue until your mind wanders. You probably won’t even catch yourself the first several times your mind drifts away. All of a sudden, you’ll realise that you’ve been thinking about people at work, meetings, deadlines, or your plans for the weekend.
  6. When your mind wanders, let those thoughts go. Think of thoughts as clouds blowing by. You don’t have to pay attention to them or be affected by them. Just allow them to pass through your attention and return your attention to your breath.
  7. Your mind will wander a lot at first, and you might not even be able to last 30 seconds before your mind is off to another place. That’s ok, and keep going. You’ll get much better with practice.

Meditation will show you that your mind creates thoughts. These thoughts lead to feelings and beliefs.

You’ll also learn that you don’t have to be affected by them. Being upset by your thoughts is a little like punching yourself in the face and unclenching that fist by allowing your thoughts to pass on through.

Most people spend so much time “thinking” and being influenced by their thoughts; they have a weak grasp of reality. The world is going on around you, not inside your head. You’ll have a more honest perspective of yourself, the world, and those around you if you can quiet your mind.

You’ll quickly learn to avoid being bothered by your thoughts. They’ll move along on their own, provided you don’t engage with them.

This is crucial to contentment. When your peripheral thoughts are not energising you, you’ll experience real peace. When something negative happens, the event isn’t the real issue. It’s all the thoughts that run through your head.

Learn to deal effectively with your thoughts, and you can quickly push past any self-doubts that keep you from accepting yourself and finding contentment.

“Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy.” – Lao Tzu

Next Steps

I’ve created an easy, effective, powerful system that anyone suffering from a lack of confidence, motivation or resilience could immediately apply and benefit from when they work with me. I help people rediscover their identity to feel physically robust and better equipped mentally; ultimately, they feel in better control of their lives.

Don’t hesitate to contact me directly for more information about how this can work for you. Email enquiries@mikelawrence.co.uk  or call 07967 052585.

Uncertain Future

Dealing with Uncertainty During the Coronavirus Pandemic

Uncertain FutureWe all experience different levels of uncertainty every day.  While many things are outside our control, our mindset is key to coping with difficult circumstances and facing the unknown.

The 7 Habits of Highly Effective People author Stephen Covey uses a helpful framework that provides clarity on what you cannot change or influence on matters of concern.  He emphasises that by focusing on things that can affect, we can get done, become more effective, and increase satisfaction in our daily life.

Covey’s idea, we each have a Circle of Concern which includes everything we care about and a smaller inner Circle of Influence that encompasses those things that we care about and can do something.

Heightened uncertainty

Self-doubt is all around us, never more so than today.  The present-day COVID-19 pandemic has intensified uncertainty over relationships, careers, finances, physical and mental health.  Yet as humans, we crave security, we want to feel safe and have a sense of control over our health, wellbeing, and lives.

Fear and uncertainty can leave you feeling depressed, stressed, and helpless over the direction of your life.  It can drain you mentally, physically and emotionally and trap you in a descending spiral of never-ending “what-ifs”, and worst-case scenarios about what the future might bring.

Coping with the threat of uncertainty

While we may not wish to accept it, uncertainty is intrinsic and an unavoidable part of our everyday lives, and while we have influence and control over many, we cannot control everything that happens.

Worrying about it all the time deprives your enjoyment in the present, drains your energy, and for some interrupts sleep.  Then there are healthier ways to cope with uncertainty—and that starts with altering the way you reflect about things.

Reduce your anxiety and stress levels

Taking measures to reduce your anxiety and stress levels can help you to interrupt the downward pattern of negative thinking, find inner peace, and cope better with the uncertainty in your life.

The following tips can help you:

  • Expand your stress management awareness by understanding all four approaches for coping with stress: Avoid, Alter, Accept and Adapt.
  • When your levels of stress surpass your ability to cope, you need to restore the balance by decreasing the stressors or improving your ability to manage or both.

Consider using one of the four A’s: Avoid, Alter, Accept or Adapt.

Avoid – Did you know; you can avoid a lot of stress?

Plan, take control of your surroundings, avoid people who upset you and learn to say no.

Alter – Communicate your feelings openly, manage your time better, at workgroup together similar tasks.

Accept – Occasionally we may have no choice but to accept the way things they are.  Therefore, try to:

  • Phone or schedule a coffee break with an understanding colleague.
  • Practice positive self-talk. It’s easy to lose that when you’re stressed.  One negative thought can lead to many more, and soon you’ve created a mental avalanche, learn from your mistakes.

Adapt – Practice thought-stopping – Stop negative thoughts immediately, try looking at your situation from a new viewpoint.  Adopt a mantra such as, “I can beat this,” and mentally repeat it in challenging situations.

Look at the bigger picture by asking yourself, “Will the problem matter in a year?” The answer is often no.  Realising that this makes a stressful situation seem less upsetting.

Focus on controlling things that are in your span of control irrespective of your reservations, fears or personal circumstances.  Rather than worrying about what you are unable to control, learn to focus your attention on actioning things that are within your gift.

For example, if you have been furloughed, facing redundancy or going through a restructuring process at work.  You’re still in control over how much energy you put into searching for employment online, sending out your CV, registering your details with recruitment agencies or networking with your connections.

By focusing on the facets of a problem that you can control, you’ll change from unproductive worrying and reflecting into active problem-solving.

Accepting uncertainty

No matter how much you attempt to eliminate doubt and unpredictability from your life, in truth, you already accept a lot of uncertainty daily. Each time you leave your house, take control of the wheel of a car or go for a swim, you’re accepting a level of uncertainty.  You’re trusting that you don’t trip up on a paving stone, the traffic will stop, and the correct levels of chemicals are in the swimming pool.  The likelihood of something terrible happening in these settings is small; therefore, you accept the risk and move on without requiring certainty.

Uncertainty tends to be self-generated, by worrying excessively or a bleak outlook. However, some uncertainty is intensified by external sources.  A fine example of this is social media stories that focus on worst-case scenarios, amid rumours and half-truths, plus speaking with friends who may be anxious can all fuel your fears and uncertainties.

By recognising your triggers, you can take action to avoid or reduce your exposure to them.

Identify when you feel the need for certainty

Please take note of when you start to feel anxious or in fear about a situation, develop a feeling like the circumstances are far worse than it is. Or begin to worry about the what-ifs.

A list of more tell-tale signs:

  • Look for the physical signs that you’re feeling anxious
  • Notice the tension in your neck or shoulders
  • The onset of a headache
  • A nervous or empty feeling in your stomach
  • Shortness of breath

Tips on staying in the present moment 

If you happen to spend a lot of your day focusing on the past, or you find it challenging to concentrate on your future.  And you think this may have a negative impact on your life then consider the tips offered by Jack Canfield. in this video. Jack Canfield is an American author, of the Chicken Soup for the Soul series, which has sold over 500 million copies in print in over 40 languages.

If you know anyone in your world, friends, neighbours or work colleagues who you think would benefit from spending some time with me, please ask them to get in touch. I’d be delighted to arrange a free 30-minute consultation.

Telephone 07967 052585 or email enquiries@mikelawrence.co.uk

Best Alternative Medicine & Holistic Health Service Sheffield

Best Alternative Medicine & Holistic Health Service

 

Best Alternative Medicine & Holistic Health Service Sheffield

Customer Service Excellence Award 2019 – South Yorkshire

Following extensive preparations, research and deliberation, I am absolutely delighted to confirm Mike Lawrence Holistic Therapies as one of our chosen winners’ for the 2019 Alternative Medicine & Holistic Health Awards hosted by GHP-News!

These awards were designed to recognise those who go above and beyond for their patients and customers, striving to offer relief and reassurance in places where more traditional medicine cannot.

Having looked into the work of Mike Lawrence Holistic Therapies, in particular, the client/customer relationship, company growth, dedication to innovation, we feel as though we have been able to do just that!

Bark certificate of excellence life coach Sheffield

Bark Certificate of Excellence – 2019 Winner

Bark certificate of excellence life coach SheffieldMike Lawrence is delighted to have won a Bark Certificate of Excellence Award 2019.

Every day thousands of people visit Bark online to hire professionals to help them suffering from stress, feeling depressed, suffering from chronic pain or struggling to cope with some aspect of their life, therefore, seeking a life coach.

The Certificate of Excellence Awards acknowledge the best professionals on Bark who stand out from the crowd and offer an outstanding service to their clients.

Mike Lawrence Holistic Therapies is privileged to have been recognised as one of the best in the category for Holistic Therapy.

 

stress relief Sheffield treat stress sleep deprivation

If You Aren’t Sleeping Enough, You Could be Putting Your Health at Risk

stress relief Sheffield treat stress sleep deprivation

Stress in Cardiff and Sheffield

Cardiff is the UK city most likely to suffer from insomnia (37%), followed by Sheffield (36%), Glasgow (35%) and Newcastle (35%). It’s also no coincidence that both Cardiff and Sheffield are two of the most stressed cities in the UK according to research from Axa PPP Healthcare

Throughout history, most people slept about 10 hours a night—and then in 1879, Thomas Edison invented the electric light.

Suddenly, activity was no longer limited to the day’s span of natural light, and our sleeping habits started to change.

The average Briton gets just six hours and 19 minutes sleep a night, people who sleep fewer than six hours a night are more likely to die early, researchers found in a study claim ‘unequivocal evidence’ of a link between sleep deprivation and premature death.

Busy lives, hectic work schedules and stress are the primary reasons for not getting a full eight hours rest.

According to sleep expert and author James B. Maas, PhD, sleep is not a luxury but a necessity. There are many studies that have examined the health benefits of sleep.

Getting seven to eight hours of sleep per night is beneficial. Any more or less can increase your risk for serious conditions like diabetes, heart disease, and even death. Getting enough quality sleep is also key to a healthy lifestyle.

A poll conducted by Aviva of 2,000 UK adults found the nation get their recommended eight hours just two nights a week, with 38 per cent stating they never achieve that amount.

As a result, at least 50 percent of the adult population is chronically sleep deprived. And this devastating trend is mirrored throughout the industrialised world.

  • Two thirds (67%) of UK adults suffer from disrupted sleep and a quarter (23%) manage no more than five hours a night.
  • Half (48%) of UK adults admit they don’t get the right amount of sleep, with women more likely to agree (54%) than men (41%).
  • Cardiff (37%) and Sheffield (36%) worst affected by insomnia.
  • Improving sleep is biggest health ambition for a quarter (26%) of UK adults but half (51%) don’t take any measures to help them sleep.
  • More than one in ten take sleeping tablets (13%) or drink alcohol (13%) to aid sleep.

Recent studies of the neurological, chemical and electrical activity of the sleeping brain show that even minimal sleep loss can have profound detrimental effects on mood, cognition, performance, productivity, communication skills, accident rates, and general health, including the gastrointestinal system, cardiovascular functioning and our immune systems.

Professor Francesco Cappuccio, leader of the Sleep, Health and Society Programme at the University of Warwick and Consultant Physician at the University Hospitals Coventry and Warwickshire NHS Trust, said: “Whilst short sleep may represent a cause of ill-health, long sleep is believed to represent more an indicator of ill-health.

“Modern society has seen a gradual reduction in the average amount of sleep people take, and this pattern is more common among full-time workers, suggesting that it may be due to societal pressures for longer working hours and more shift-work. On the other hand, the deterioration of our health status is often accompanied by an extension of our sleeping time.

“Consistently sleeping six to eight hours per night may be optimal for health. The duration of sleep should be regarded as an additional behavioural risk factor, or risk marker, influenced by the environment and possibly amenable to change through both education and counselling as well as through measures of public health aimed at favourable modifications of the physical and working environments.”

As many as 16 million UK adults are suffering from sleepless nights as a third (31%) say they have insomnia, initial findings from Aviva’s Wellbeing Report reveal. Almost half (48%) agree they don’t get the right amount of sleep.

There are lots of methods available to help aid sleep, such as avoiding electronic devices close to bedtime, controlling light and noise levels and avoiding stimulants such as caffeine. Alcohol can also lead to disrupted sleep and a ‘night cap’ to aid sleep can actually have the opposite effect.

Integrative therapy can help, Mike Lawrence will create a session designed to address your problem, reduces pain, anxiety and increases relaxation, which can help restore your sleep pattern.

However, more serious sleep disorders such as insomnia may be rooted in other issues, such as stress and mental health concerns, and would benefit from medical attention. Your local GP can advise on the most suitable course of treatment. The most important thing is to take persistent trouble sleeping seriously and not to suffer in silence.


Mike Lawrence is a life coach in Sheffield and holistic therapist specialising in stress relief and stress management. If you need help with stress issues or are having difficulty sleeping, contact Mike for an initial consultation.