Stress | Mental Health First Aid Training Courses

World Mental Health Day More Than Just a Day on the Calendar

8th October 2023

by Mike Lawrence Health and Wellbeing mental health at work Sheffield Stress Stress Management workplace mental health Sheffield workplace wellbeing Sheffield

World Mental Health Day is upon us again, dedicated to raising awareness of mental health’s challenges, triumphs, and nuances. Countless articles, social media posts, and campaigns each year champion the cause. But as we mark another year and another World Mental Health Day, one can’t help but wonder:

Are we genuinely paying attention?

Back in May, the UK observed Mental Health Awareness Week. Yet, does having two significant days in a year translate to twice the impact? Or are these awareness days just a ceremonial nod to an issue that demands sustained attention and action?

Delivering mental health first aid courses both online and in person, I’ve witnessed firsthand the transformative power of education and awareness. Signposting individuals to professional help or teaching them to initiate conversations about mental health can make a difference. However, the reality is a mixed bag. While there are organisations genuinely committed to the cause, many others seem content with mere lip service.

From my experience, organisations that actively pursue mental health initiatives often have champions within their ranks — individuals with lived experiences or a personal connection to the cause. Yet, the overarching narrative I frequently encounter is familiar: “We don’t have the budget” or “We don’t have the time.” It’s disheartening to see such a crucial issue brushed aside.

Our government, too, sends mixed signals. While there’s been a notable increase in the suicide prevention fund — a move that promises to provide vital support to thousands in need — there’s a troubling inertia elsewhere. The First-Aid (Mental Health) Bill’s stalling is a glaring example. Scheduled for its next stage on 24th November 2023, it’s now uncertain when, or even if, it will be taken up. What message does this convey about the government’s commitment to mental health?

Awareness days, while crucial, cannot be the total of our efforts. They should be launchpads for year-round initiatives, policy changes, and sustained conversations. Otherwise, we risk them becoming echo chambers where only the already converted listen.

Mental Health First Aid (MHFA) training is more than just another course – it’s an urgent call to action for everyone, from business leaders to grassroots community members. Imagine if, in every room you entered, there was at least one individual equipped with the knowledge and skills to support a person undergoing a mental health crisis. The ripple effect of such preparedness would be monumental.

When you undertake MHFA training, you’re not just learning – you’re committing to being that beacon of support in someone’s moment of need. This is our collective responsibility. For organisations, embedding MHFA into regular training schedules demonstrates a proactive approach to mental health, a commitment that extends beyond tokenistic gestures.

So, here’s a call to arms: let’s prioritise MHFA training. Make it as commonplace as first aid for physical injuries. Equip yourself and your teams with the tools to understand, empathise, and assist. Our society’s mental wellbeing is a collective responsibility, and this is a vital step in safeguarding it.

The Path Forward

Awareness is the first step, but action must follow. Here’s what we can do:

Year-Round Initiatives: Organisations should integrate mental health initiatives into their annual plans, not just align with global awareness days.

Government Action: The government must prioritise mental health in tangible ways, including passing relevant bills and allocating adequate funds.

Education and Training: More professionals should be trained in mental health first aid, ensuring that help is available and accessible when needed.

Community Engagement: Grassroots movements, community conversations, and local support groups can help sustain the momentum and make mental health a part of the public discourse.

In conclusion, as we commemorate World Mental Health Day, let it be a reminder that our commitment should extend beyond the confines of a single day. Our minds, our rights. Let’s put our minds to the task and focus on raising awareness and driving tangible change for better mental health for all.

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A Leap of Faith Skydiving for the Mental Health Foundation

6th September 2023

by Mike Lawrence Anxiety Confidence Depression employee mental health Sheffield Health and Wellbeing Mental Health At Work mental health at work Sheffield Mental Health First Aid Training MHFA Stress stress help Sheffield Stress Management stress relief Sheffield Suicide wellbeing in the workplace Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

Though not necessarily brave, I’ve always considered myself an adventurer at heart. Maybe a bit daft, even. In my work as a mental health first aid instructor and a private practice consultant, I see people who grapple with social anxiety, stress, and depression.

I often preach the gospel of stepping outside one’s comfort zone. But hey, it’s easier said than done, right?

Inspired by our ancestors who braved saber-tooth tigers and trekked miles for food, I took the plunge for the Mental Health Foundation. But this leap was more than just a tick off my bucket list; it was deeply personal. Last year, I had a pituitary tumour removed. That intense experience made me reevaluate my priorities; ever since then, self-care has been at the top of my list.

Now, back to the plane. My instructor, Josh, was a pro. His pre-jump brief was as exciting as listening to a speech by Rishi Sunak, which oddly calmed my nerves. “Place your hands across your chest, wrap your legs around the underside of the plane, and head back,” he advised as if telling me how to tie my shoes.

The plane taxied down a short runway under a cloudless sky. Perfect weather—unlike the cancelled jump a few weeks prior due to bad visibility. We reached an altitude of 14,000ft, and I found myself afloat among skydiving aficionados and charity-driven daredevils like myself.

Josh handed me goggles so tight they made me look like a cartoon character whose eyes might pop out at any moment. Then, the plane’s door opened, and for a fleeting moment, I imagined myself getting sucked out like in a bad action movie.

One by one, people took their leaps. I mimicked a mantra in my head, “Hands across the chest, feet under the plane, head up, wait for the tap, then Superman.” Finally, it was my turn.

As I inched closer to the edge, my brain screamed, “What the bleep are you doing, Mike?!” But before I could complete that thought, gravity took over. I was tumbling through the air, screaming, but also oddly liberated.

Josh gave me the much-anticipated tap. I thrust my arms forward, miming Superman, grinning like a madman. And just like that, the sheer terror transformed into an adrenaline-fueled euphoria.

As we descended, Josh handed me the parachute controls. “What happens if you let go?” a devilish voice in my head wondered. Ignoring it, I swivelled left and right, marvelling at the beauty below.
Eventually, Josh guided us toward the landing zone. “Legs to the chest, then out in front,” he instructed. And we landed like pros—or rather, he did; I was just along for the ride.

“What was it like?” the cameraman asked. “Absolutely insane!” I blurted out, my heart still racing.

This was not just a thrill-seeker’s dream but a defining moment that combined personal growth, healing, and advocacy for a cause I deeply believe in mental health. Skydiving was a literal and metaphorical fall into a new understanding of life and resilience, a perfect symbol of my journey from a patient to the pinnacle of self-care.

Thanks to this experience, I’m even more committed to championing mental health. I took a leap for myself and everyone who has been where I was. So, let’s soar to new heights together in our collective fight for better mental health.

Would you like to help, too? Please spread the word, donate, and let’s make a difference. Because sometimes, a leap of faith is what it takes to move mountains.

The Mental Health Benefits of Paying It Forward

6th August 2023

by Mike Lawrence Anxiety Corporate Wellness Programme Health and Wellbeing Mental Health At Work mental health at work Sheffield Mental Health First Aid Training MHFA Stress wellbeing in the workplace Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

I was on holiday in Thailand recently and was excited to participate in a Thai boxing session at the Rawai Muay Thai boxing gym. While standing in line, excitement mixed with confusion as I grappled with the foreign currency, I realised I was 60 Thai Baht short. Just as panic began to set in, a lady who had overheard my conversation with the management kindly paid the difference. Her simple act of kindness was a surprising and appreciative gesture that made my day and got me thinking deeply about paying it forward.

When was the last time that you paid it forward?

The philosophy of paying it forward, where we help others without expecting anything in return, brings numerous mental health benefits. Here are seven compelling examples, each backed by scientific research:

Boosts Happiness

Participating in activities created to assist others can evoke happiness. Science supports that those who give back are generally happier. Helping others triggers an instant feeling of joy, and realising that someone’s life just improved because of you boosts the “happy hormones.”

Reduces Stress and Lowers Blood Pressure

Rachel Piferi of Johns Hopkins University and Kathleen Lawler of the University of Tennessee conducted a study that proved supporting others socially led to lower blood pressure. This biological response helps reduce stress, improving overall mental and physical well-being.

Encourages Longevity

An interesting study conducted by Doug Oman of the University of California, Berkeley, in 1999 revealed that up to 44% of older individuals were less likely to die over five years if they volunteered for two or more organisations. This result held true even when considering other healthy habits, highlighting the potential longevity benefits of selfless acts.

Strengthens Social Connections

Building bridges between people and paying it forward encourages empathy and connection. It fosters community and unity, reminding us we all share the human experience.

Inspires Mindfulness and Gratitude

Being mindful of others’ needs and acting generously encourages gratitude. This positive loop can lead to higher levels of contentment, happiness, and overall mental health.

Promotes a Positive Outlook on Life

Experiencing kindness can shift one’s perspective, instilling a sense of hope and optimism. This positive outlook can be a powerful force in improving mental health and nurturing a more fulfilling life.

Builds Self-Esteem and a Sense of Purpose

Aligning actions with personal values and principles boosts self-esteem and imbues life with purpose. Knowing that you are making a difference in others’ lives enhances self-worth and offers a rewarding sense of achievement.

A Chain Reaction of Kindness

Paying it forward often creates a chain reaction, inspiring others to do the same. It creates a domino effect where one act of generosity leads to another, multiplying the positive impact on individuals and communities.

Conclusion

My experience in Thailand was not merely an enjoyable holiday memory but a poignant reminder of the transformative power of kindness. Paying it forward carries profound mental health benefits that reach beyond the individual and touch the lives of others.

A single act of kindness can spark warmth and humanity in a cold and indifferent world. So why not take the initiative and perform an act of kindness today? You never know whose life you might change – it might even be your own.

Remembering the Windrush Generation Celebrating 75 Years of Resilience Triumph and Overcoming Injustice

2nd July 2023

by Mike Lawrence Depression Life Coaching Stress wellbeing in the workplace Sheffield

Seventy-five years ago, an epochal event unfolded as the HMT Empire Windrush docked at Tilbury in Essex, marking a monumental moment in British history. It was carrying within it a wave of change – hundreds of immigrants from the Caribbean, called the Windrush generation, who responded to the post-war call to help rebuild the nation.

The tale of resilience and contribution begins here and is intertwined with personal narratives of people like my grandfather and parents who made this brave journey towards hope and opportunity.

My parents were among the many who made the journey to the UK. My mother initially settled in London and moved to Sheffield to join my dad—countless stories of courage and determination define this remarkable generation. Like many of their peers, they grappled with the unknown, battled the odds, and committed to the promise of a brighter future in a new homeland.

However, this new chapter of multiculturalism in Britain was fraught with systemic challenges. This was starkly highlighted during the Windrush scandal.

Despite their legal status and contribution to British society, the Windrush generation faced unjust treatment. They were wrongly detained, threatened with deportation, and denied access to healthcare due to bureaucratic issues.

In the 1960s and 70s Britain, hundreds of black children were labelled as “educationally subnormal” and wrongly sent to special schools for pupils deemed to have low intelligence.

A significant stride towards justice was the Commission for Racial Equality investigation. The commission’s comprehensive report spotlighted the institutional failures that led to the mistreatment of the Windrush generation and recommended changes to prevent such future injustices. This report was an essential first step towards acknowledging the contributions and rights of the Windrush generation in the UK.

Throughout these hardships, the Windrush generation displayed a resilience that inspires us. Take, for instance, actor David Harewood OBE, whose personal journey of overcoming a psychotic breakdown to achieve success is a testament to the spirit of this generation. His candid story, which he shares in his powerful Richard Dimbelby lecture on struggle and triumph, serves as a beacon of hope for future generations, encapsulating the heart of the Windrush narrative – endurance in the face of adversity.

Wrongful deportations compounded the pain of the Windrush generation. This was particularly true for those who faced mental health challenges upon their arrival in the UK. The lack of adequate support systems and understanding of these issues added another difficulty for these immigrants.

In 2019, in response to the Windrush scandal, the government established the Windrush Compensation Scheme. But the scheme, despite its noble intentions, has faced criticism for its slow implementation and insufficient support, leaving many affected individuals still awaiting their due compensation.

The 75th anniversary of the Windrush generation’s arrival in the UK presents an opportune moment to celebrate their enduring legacy and highlight the systemic issues they faced.

Commemorative events such as the civic reception in Sheffield, which my mother attended, are a testament to their societal contributions. However, many of the generation’s community was unaware of such events, signalling the need for more comprehensive outreach and communication efforts, highlighted in the Sheffield Star by Carol Stewart, whose mother or close friends of my mother were not included until I made them aware.

Reflecting on the experiences of the Windrush generation, there are five critical actions the government needs to undertake in my opinion:

Reform the Windrush Compensation Scheme: Fast-track the compensation process, ensuring those affected receive due compensation without delay.
Improve Legal Assistance: Enhance the provision of free legal support to help Windrush generation members and others navigate the complexities of immigration law.
Promote Equality in Immigration Policies: Review and reform immigration laws to safeguard equal treatment of all individuals, irrespective of their origin.
Foster Education and Awareness: Incorporate the history and contributions of the Windrush generation into the national curriculum, fostering understanding, empathy, and appreciation amongst future generations.
Address Visa Costs: The high cost of visa processing fees must be reassessed to encourage diversity and offer equal opportunities.

As we commemorate this landmark 75th anniversary, we honour the Windrush generation’s resilience and contributions to Britain and pledge to rectify the injustices they suffered.

This occasion is a testament to their enduring legacy and a clarion call for systemic reform to prevent future injustices. It’s an opportunity for us to ensure that their story continues to be told, their contributions recognised, and their experiences used to forge a path to a more inclusive and equitable society.

Five coping strategies to help you combat the cost of living crisis

14th January 2023

by Mike Lawrence Health and Wellbeing Life coach in Sheffield life coach Sheffield Life Coaching life coaching Sheffield mental health at work Sheffield Stress stress help Sheffield stress management Sheffield stress relief Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

One of the major reasons for this mental health crisis is the financial strain many people face. With the cost of living increasing and energy prices rising, many people are using their savings and taking out loans to make ends meet.

This financial insecurity can cause significant stress and anxiety and lead to depression, sleep problems, and other mental health issues. This puts a strain on people’s finances, with many having to use their savings to make ends meet. Furthermore, a record number of people are taking out loans to cover their expenses, which adds to their financial stress.

Despite the clear impact that these factors are having on people’s mental health, many still do not seek help. One of the main reasons for this is the stigma surrounding mental health issues. Many people feel ashamed or embarrassed to admit that they are struggling, and so they do not reach out for help. Another reason for the mental health crisis in the UK is the lack of support and resources available for struggling people.

Although many people are in need of help, the stigma surrounding mental health issues often prevents people from seeking the support they need. Many people feel ashamed or embarrassed to talk about their mental health problems, and they may be reluctant to seek help because they are afraid of being judged or misunderstood.

To help combat this mental health crisis, it is important that people take steps to improve their own mental wellbeing.

Just like when we are hungry, we refuel, and when our car is low on fuel, we visit a petrol station, it’s important to seek help when our mental health is at risk.

If you are struggling with your mental health, there are things you can do to help. Here are five practical tips for improving your mental health and wellbeing in 2023:

Reach out to friends and family. Talking to someone you trust can help you feel less alone and more supported.
Practice self-care. This can include things like getting enough sleep, eating a healthy diet, and exercising regularly.
Seek professional help. Many different types of therapists and counsellors can help you work through your feelings and find ways to cope.
Take a break from social media and the news. Constant exposure to negative information can be overwhelming and contribute to feelings of anxiety and depression.
Connect with others who understand. Joining a support group or online community can help you feel less isolated and more understood.

If you are struggling with your mental health and need support, contact Mike Lawrence at 01142 670 081 or email enquiries@mikelawrence.co.uk. Remember, you are not alone, and there is help available. Don’t be afraid to take the first step towards better mental health and wellbeing.

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Train as a Mental Health First Aider (MHFAider®) and receive 3 years of certification

13th January 2023

by Mike Lawrence Health and Wellbeing mental health at work Sheffield Stress Stress Management stress relief Sheffield Uncategorised workplace mental health Sheffield

This course is for those who would like to become an MHFAider®, whether in the workplace or as individuals, to gain the knowledge and skills to spot signs of people experiencing poor mental health and be confident to start a conversation and signpost a person to appropriate support.

In addition to the course, you will become part of the largest MHFAider® community in England, gaining access to resources, ongoing learning and 24/7 digital support through the MHFAider Support App® to give you the tools and knowledge you need to carry out the role effectively and confidently whether that be in your workplace a volunteer role or in the community.

How to book

Click here to reserve your place, or if you would like more information on individual and group bookings, feel free to get in touch at enquiries@mikelawrence.co.uk or contact Mike at 0114 670 081.

Course outcomes

As an MHFAider®, you will be able to:

Recognise those experiencing poor mental health and provide them with first-level support and early intervention
Encourage a person to identify and access sources of professional help and other supports
Practise active listening and empathy
Have a conversation with improved mental health literacy around language and stigma
Discuss the MHFAider® role in depth, including boundaries and confidentiality
Practise self-care
Know how to use the MHFAider Support App®
Know how to access a dedicated text service provided by Shout and ongoing learning opportunities with MHFA England

Structure

The online 2-day course is structured across four flexible sessions covering 14 hours of content in total.
Each session is a maximum of 3hrs 45mins.
Learning takes place through a mix of instructor-led training, group discussions individual and group activities.
Each session builds on the previous one, enabling the learner to gain confidence in supporting others using the MHFA action plan.
Numbers are limited to 16 per course so learners can be kept safe and supported whilst they learn.
Learning content will be as accessible and inclusive as possible (please contact if additional support is required).

Takeaways

Everyone who completes this course gets the following:
A hard copy workbook to support their learning throughout the course
A digital manual to refer to whenever they need it after completing the course
A wallet-sized reference card with the Mental Health First Aid action plan
A digital MHFAider® certificate
Access to the MHFAider Support App® for three years
Access to ongoing learning opportunities, resources and exclusive events 
The opportunity to be part of the largest MHFAider® community in England

How to book

Click here to reserve your place, or if you would like more information on individual and group bookings, feel free to get in touch at enquiries@mikelawrence.co.uk or contact Mike at 0114 670 081.

New course and benefits

The workplace has changed for people and organisations. In the last few years, we’ve seen a global pandemic, economic downturns, cost of living pressures, adaptation to hybrid working the great resignation and a recruitment crisis. It has taken a toll on employees, and now – more than ever – they need mental health support in the workplace.

Mental Health First Aiders (MHFAiders®) are crucial to helping boost employee wellbeing as we adjust to a profoundly changed workplace environment. But while MHFAiders® work to support others, they need support too.

At MHFA England, providing support, building confidence and growing a community to drive change is crucial to us. It isn’t a footnote or a half-hearted line in the small print. We’ve spent 15 years generating conversation around workplace mental health, and we understand that being an effective MHFAider® requires learning and support beyond training.

That’s why we offer ongoing support to help MHFAiders® feel confident and empowered – long after they’ve completed their training course.

Additionally, MHFAiders® receive access to exclusive events to continue developing their support for your workplace beyond the training course.

The MHFAider Support App® provides training resources and ongoing learning opportunities so that MHFAiders® can improve their support skills on the job.
MHFAiders® can help organise their roles with reminders and secure conversation journaling to reflect on their work safely.
The MHFAider Support App® works to support the MHFAider® own mental health – the resources within can teach critical self-care skills with the emotion tracker function allowing them to chart their own wellbeing.
The app provides 24/7 text support for when MHFAiders® are feeling overwhelmed or need guidance for certain situations.
MHFAiders® have access to regular online events that provide further learning and support, allowing them to continue to perform their role confidently and effectively long after receiving their initial training.

Cancellation Policy

Payment must be made before attending the course, as this will convert you to a delegate and trigger the provision of your course resources.
Confirmation of payment and your booking will be confirmed by email. If you have not received this, don’t hesitate to get in touch with me.
To cancel or reschedule, please be aware that only courses cancelled within 48 hours of booking can be refunded.
No refund is available on any booking cancellation before the course start date after the 48-hour cooling-off period.
A course booking can be rescheduled up to 7 days before the course start date. This can be rescheduled to either an online course or face-to-face.

How to book

Click here to reserve your place, or if you would like more information on individual and group bookings, feel free to get in touch at enquiries@mikelawrence.co.uk or contact Mike at 0114 670 081.

Are You Willing To Forgo Anything For Your Holiday?

30th May 2022

by Mike Lawrence Anxiety Confidence corporate wellness companies Sheffield Depression employee mental health Sheffield Financial Wellbeing Health and Wellbeing Mental Health At Work mental health at work Sheffield Mental Health First Aid Training Stress stress help Sheffield Stress Management stress management Sheffield stress relief Sheffield treat stress Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

Many of us who’ve not been away due to the COVID pandemic are desperate to get away for some summer sun. Surveys and reports in the media suggest a surge in holiday bookings as demand returns to pre-pandemic levels despite household finances facing a squeeze from surging inflation. Tour operator TUI reports that summer bookings are up by 19%.

Holidays can help with anxiety and stress-related problems by giving us time to relax, have downtime and allow us to use the time to find solutions to problems.

Holidays enable us to catch up on much-needed sleep and rest. Whilst we are sleeping, our brains consolidate information and memories from the day, which improves our mental functioning, problem-solving, memory and creativity.

Holidays boost relationships with friends and family. You get to spend quality time with partners and children, strengthening social bonds. Time with your kids also increases their self-esteem and sense of security and enriches family values.

However, for some, the urge to escape and get away, hoping that the life you left behind will improve on their return, can come at a cost.

Brits Spent up to a Quarter of their Annual Disposable Income on Holidays each Year

Nationwide Building Society’s published spending report revealed that Brits spent up to a quarter of their annual disposable income on holidays each year. Many seem to have no desire to restrain this spending. On average we spend £855 per person each time we go away, then there’s 23% who spend £1,000 or more each holiday, and a family of four could end up paying £3,240 per trip and up to £6,840 in total.

Figures are taken from the online website Moneyfacts reports that the UK’s annual median disposable household income is £31,400. The cost of holiday spending can take up to three months’ worth of income, or a quarter of the expenditure. Disturbingly, not everybody has this money to hand.

As a result, 22% reported that they had to borrow the money to go on holiday, including using a credit card, taking out a loan or borrowing money from friends or family members. Contrastingly, 43% managed to pay for their holiday using savings, while 35% used cash from their bank account, and 11% were lucky enough to have family members to finance their holiday break.

88% of those who had to borrow money said that this was the only way that they could afford to go away. With the average Brit then taking three months to pay off this holiday – and 11% even taking more than six months.

Yet over half (51%) of respondents said they weren’t willing to forgo anything for their holiday.

That’s not all 61% overspend by £250 and 11% overspend by £500 or more.

Then there’s an additional 20% who don’t set a budget, who might still regret spending more than their bank accounts can bear. Undoubtedly, money is one of the most significant holiday regrets, with 25% feeling they had spent too much money. 21% said they didn’t have enough money to enjoy themselves, and 20% thought their holiday was too expensive.

Loss Aversion Theory

One of the drivers behind our behaviours and decision making could be linked to the loss aversion theory. Loss aversion is a concept that people hate losses more than they enjoy gains.

A cognitive bias that describes why, for people, the pain of losing is psychologically twice as powerful as the pleasure of gaining. The loss felt from money or any other valuable thing can feel worse than gaining that same thing. Studies demonstrate that it impacts our judgement, preference, and decision-making process.

Wellbeing activities don’t have to cost you the earth. Many of us know the benefit of regular exercise, walking, meditation or participation in numerous leisure pursuits, pastimes and hobbies.

Imagine the delight of planning a holiday not because you need to catch up on much-needed sleep. You’re suffering from anxiety or spending time with the family because you haven’t seen them due to work demands.

The outcome of your time away is much more rewarding when you regularly invest time and money and prioritise your mental health and wellbeing.

If you’re currently suffering from emotional overwhelm due to the rise in the cost of living or are worried about an uncertain future, or you need help to improve your confidence and are not sure where to go.

Send an email to enquiries@mikelawrence.co.uk, and I’ll send you a free guide on what to incorporate into your daily routine. Or contact me at 01142 670 081 for a complimentary 40-minute wellbeing review, and I’ll share with you tips that can transform your health and wellbeing when you implement them. Remember, ‘If you do not make time for your wellness, you will be forced to make time for your illness’.

What is self-care, and why it’s important?

7th November 2021

by Mike Lawrence Health and Wellbeing Life coach in Sheffield life coaching Sheffield Stress stress help Sheffield Stress Management Uncategorised

Self Care The term self-care is growing in popularity, but do you know what it really means in practice and considerations that will directly benefit your confidence – mental health and wellbeing.

Self-care is the habit of consistently and consciously improving your physical and mental wellbeing.

What are examples of self-care?

Any activity that you do to make yourself feel cared for or better can be regarded as self-care, such as going for a walk, having a massage, or visiting the dentist.

Why the importance of Self-Care?

We spend more time planning holidays, decorating our homes, buying new clothes for our wardrobes or planning a wedding than we do for ourselves, why do you think that is?

You might say you lead a hectic life and you don’t put yourself first, especially if you have a family with multiple duties, a single parent, a stressful job, or a long commute to work. However, taking care of yourself will make you feel better, and the better you are, the more confident you will be in all aspects of your life – from relationships to work.

Self-care doesn’t have to involve an enormous commitment in time, and it doesn’t have to cost an arm and a leg. It could be relaxing in a bath, reading a motivational book, taking time out to practice mindfulness. It’s about committing to putting yourself first.

The benefits of self-care?

A significant part of self-care is committing to looking after your whole self and becoming more aligned with what you need. Whether it’s more exercise, getting more quality sleep, visiting a healthcare expert to assist with any aches, pains or niggles. Your self-care programme should focus on looking after your mental, emotional, physical health and wellbeing.

Self-care can reduce depression, anxiety and stress.
Creating time for relaxing activities, such as practising mindfulness or yoga, plus listening to music, are more familiar self-care pursuits.
Activities to make you feel more relaxed and help reduce depression, stress and anxiety and lift your spirits.

Self-care can boost your resilience and self-confidence

Throughout your life, you’ll face challenges, whether in your professional or personal life.

A key component of being resilient is understanding that change and setbacks are a part of everyday life.

Psychologists have identified circumstances that form a resilient person. Among them are:

A positive attitude.
The ability to direct emotions.
The ability to see failure as a form of helpful feedback.

People who are more resilient view difficult situations as a ‘challenge’ to overcome. They view mistakes and failure as lessons to be learned from and as opportunities for development and growth.

While we cannot always avoid them, we can be flexible, remain open and willing to change, adapt and evolve. Self-esteem and confidence play a key component in the recovery from challenging situations. Remember to constantly remind yourself of your strengths and be confident in your ability and approach to react and deal with the setbacks you’ll encounter.

Self-care preserves your mental health and wellbeing

Prioritising self-care can assist in controlling mental health concerns and might even prevent them from getting worse.

Of course, self-care is not a replacement for professional help. If you are suffering from depression, anxiety, stress or another mental health issue, it’s advisable to seek help from your doctor or a health and wellbeing professional.

Nevertheless, deciding to look to take care of your wellbeing will improve your quality of life.

Self-care can lead to a better relationship with yourself

Self-care is about looking internally at yourself and your mental wellbeing. The relationship you have with yourself is vital to your mental health and wellbeing, plus developing happy and healthy relationships with others.

Most people will look outwards towards others for friendship, love, and happiness, rather than looking internally at themselves and developing self-love and self-care.

Practising self-care and being good to yourself regularly is one of the most beneficial things you can do for yourself.

“The relationship with yourself sets the tone for every other relationship you have.” Robert Holden

Action:

I’ve created an easy, effective, robust 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.

Please get in touch with me directly for more information about how this can work for you. Email enquiries@mikelawrence.co.uk or call 07967 052585.

Meditation as a Tool to Improve your Self-Confidence

6th November 2021

by Mike Lawrence Depression Health and Wellbeing Life coach in Sheffield life coach Sheffield Life Coaching life coaching Sheffield Sleep Deprivation Stress

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:

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.

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!
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.
Meditation is a relationship with yourself. So, be nice to yourself, and it’s about self-acceptance and compassion for yourself.
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.
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.
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.
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.

How to Become a Mental Health First Aider

9th October 2021

by Mike Lawrence Anxiety Depression Mental Health At Work mental health at work Sheffield Stress stress help Sheffield stress management Sheffield stress relief Sheffield treat stress Sheffield

According to the Centre for Mental Health, two-thirds of surveyed people will require help for existing mental health challenges that have been made worse by the pandemic.

Approximately 8.5 million adults will require support for anxiety, depression, post-traumatic stress disorders and additional mental health problems in the future. Equivalent to 20% of the adult population

Since the introduction of the 1981 Health and Safety (First Aid) Regulations, physical First Aid assistance in the workplace was a requirement.

Recent research suggests that approximately half of the population will experience a mental health issue in our current job. Therefore, it’s easy to see why the employers, the public, and mental health campaigners are now lobbying for mental health first aid to be given equal legislative status in the work environment.

MHFA (Mental Health First Aid) is the mental health equivalent of physical first aid for those who may not be so familiar. The concept originated in Australia, and in this country, MHFA England is the leading licensed provider of MHFA training. Mental Health First Aiders can spot the signs of mental ill-health and help provide early assistance for someone developing a mental health issue.

It’s important to state that those trained in MHFA aren’t necessarily counsellors or therapists; instead, they act as the first point of contact and offer initial support through non-judgemental listening and guidance.

MHFA England has been working to establish MHFA skills in communities, including schools, universities, the armed forces, and businesses.

More companies are slowly waking up to increasing mental health support in the workplace, with many already using MHFA England training as part of their strategies.

Corporate Social Responsibility

Employers have a ‘duty of care, which means they must do all they reasonably can to support their employees’ health, safety and wellbeing.

Before the COVID-19 pandemic, there was a developing and underlying mental health crisis in the country—every year, one in four adults experiencing mental illness.

Though talking about mental health has become much more common, and there’s more discussed in the media, including Simone Biles, the American gymnast, and Naomi Osaka, there can still be a real stigma in the workplace.

As a result, many employees don’t come forward until they’re unable to cope. Do you have any processes in place to recognise the early warning signs and react if a problem arises?

Employer Benefits

Training employees in Mental Health First Aid within your organisation inspires people to talk more openly about mental health problems, encouraging early detection, enabling recovery, decreasing stigma and creating a positive working culture and environment.

Therefore, the benefit of having an MHFA England qualified Mental Health First Aider in the workplace provides a vital contact for any employee experiencing a mental health issue.

This communication could vary from initial conversation to signposting somebody to get appropriate help in a crisis.

Takeaways

Everyone who completes the course gets:

A certificate of attendance to say you are a Mental Health First Aider
A manual to refer to whenever you need it
A quick reference card for the Mental Health First Aid action plan
A workbook including a helpful toolkit to support your mental health

Reservations

If you would like further information or would like to have a chat about booking onto a course, please don’t hesitate to call me on 0114 2670 081 or email enquries@mikelawrence.co.uk.

Mike Lawrence - Sheffield Live Radio Interview

Business Live: Jamie Veitch’s Sheffield Live radio show Building workplace wellbeing, confidence and inclusivity with Mike Lawrence

21st December 2020

by Mike Lawrence best life coach Sheffield Confidence corporate wellness companies Sheffield Corporate Wellness Programme employee mental health Sheffield Financial Wellbeing Health and Wellbeing Life coach in Sheffield life coach Sheffield Life Coaching life coaching Sheffield mental health at work Sheffield Stress stress help Sheffield wellbeing in the workplace Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

Working from home means many business leaders and employees feel isolated; others experience overwhelm and burnout, or never stop working. He has strategies to protect and support you and your colleagues’ health and wellbeing.

Born and raised in a working-class part of Sheffield, Mike now lives in Chesterfield. But as a young man, he had to move to London to access employment opportunities: covert racism in Sheffield proved an enormous barrier. Has that changed? Is the city a better place now for a young Person of Colour?

Mike “could talk for a week about some of the challenges I’ve had to overcome.” Alongside his one-to-one practice in Sheffield, he now works with many corporate firms and large organisations, enabling them to address discrimination, bias and barriers to inclusivity. He describes initiatives and action, underway and needed, to create a level playing field for all.

“It’s important we can still look forward to a great future,” says Mike Lawrence, workplace health and wellbeing consultant.

It’s been a year of immense stress: the pandemic, losses of family and friends, concerns for people’s health, living under restrictions, businesses going under or at risk of it, and horrifying injustices. Mike supports people with depression and experiencing anxiety, so how does he protect himself and what did he do differently this year?

Mike is also frank about a period in his life when his own confidence took a battering and how he addressed this, and describes practical actions you can take to protect and build your own.

Click on the link below to listen to the interview.

Business Live: Jamie Veitch’s Sheffield Live radio show Building workplace wellbeing, confidence and inclusivity with Mike Lawrence

Will Christmas Be Your Tipping Point?

15th December 2020

by Mike Lawrence Anxiety Confidence Corporate Wellness Programme Financial Wellbeing Health and Wellbeing Stress stress help Sheffield stress relief Sheffield

It’s Christmas! Time off work. Presents to buy. Drinking and eating more than you would normally. Visiting friends, family and loved ones (social distancing regulations allowing). It’s the season of goodwill, cheer, and demanding work priorities.

Cheer is exactly what we need—especially after the year we’ve had, because of the dreadful Covid-19 virus.

Recent feedback from clients, concerning the most significant source of pressure in their lives, showed that the number one challenge is financial security. This is not surprising, given that unemployment has doubled during 2020, and a staggering number of businesses have struggled to survive following various national lockdowns and changes in consumers’ buying habits.

Pre-pandemic, Barclays carried out a survey on the things that keep us awake at night. Bear in mind that these statistics will undoubtedly have worsened due to the fallout of coronavirus.

The study found that 46% of workers were worried about their financial situation. One in five actually lost sleep through their concerns over money. 42% of people who ask for help with their debt take medication to help them cope with the emotional consequences of their money worries.

Barclays also found that inadequate monetary wellbeing among workers decreased their productivity by 4%. The overall cost to businesses in the UK is therefore estimated to be £120 billion per annum—and I reiterate that this will likely equal much more as we stand today.

Many employees feel embarrassed speaking about their monetary concerns in their work environment, particularly so if they’re suffering from financial hardship. Unfortunately, this means employers view such worries as a private matter.

There are indications, however, that change is afoot.

Recent studies reveal that employees want to see companies do more around financial education. One survey indicated that 87% of workers want their company to help with financial literacy.

Both Anglian Water and Barclays have financial health and wellbeing programmes. These enhance levels of financial literacy and provide support when employees’ finances are out of alignment. Financial literacy is a critical component in these organisations’ overall health and wellbeing strategy, and an integral part of their employees’ benefits package.

Today in the UK, the reality is that a considerable percentage of the population is living on the brink—just one payday away from financial catastrophe. Some families may be in an even worse predicament.

Four in ten adults have no more than £500 in savings, while the Office of National Statistics (ONS) highlights that one in eight people have no savings.

They found that many don’t have a safety net or reserves. An unanticipated turn of events, like a severe illness or redundancy, could tip a considerable number of households into financial Armageddon—and that’s exactly what’s happened to a significant number of people during 2020.

So precarious are people’s finances that the Bank of England calculated that even a 2% increase in interest rates could be enough to push some people over the edge.

A typical household in the UK spends more than £2,500 each month. In the run-up to Christmas, our spending habits change dramatically; we spend, on average, an extra £800 in December.

Your tipping point, as defined by Merriam-Webster, is ‘the point at which a series of small changes or incidents becomes significant enough to cause a larger, more important change’.

So, at what point do you take personal responsibility and do something about it—particularly if it’s affecting your performance and wellbeing at work?

The tipping point for a business must be to engage their workforce and implement a health and wellbeing programme that includes financial literacy. To also design a work culture that encourages health through all phases of people’s lives. Considering that we spend most of our life at work, it’s no wonder that we want to believe the business cares about our happiness.

An emphasis on employee health and wellbeing contributes significantly to an employee’s entire interaction within the company. Promoting health and wellbeing is no longer seen as a ‘tick box’ exercise or an initiative that produces quick wins.

Instead, wellbeing promotion assures that your team enjoy, and want to, work. Long-term, this has a hugely positive effect on a business’s performance and improves many different areas—areas that not only improve employee productivity, but which also make money.

If you’re considering implementing or adopting a health and wellbeing programme in 2021, please feel free to get in touch and book your free 40-minute consultation.

Telephone Sheffield 0114 670 081 or email enquiries@mikelawrence.co.uk

Behaviours that will Boost Self Confidence During COVID-19

25th November 2020

by Mike Lawrence Health and Wellbeing Life coach in Sheffield life coach Sheffield Life Coaching life coaching Sheffield Stress

Fear and uncertainty are the most common reasons why people feel stressed, anxious and helpless. With the coronavirus pandemic putting a halt to our daily routines and lives as a whole, people in the UK and worldwide are facing a severe mental health and wellbeing crisis.

With a growing number of lives lost, accelerated changes to our lifestyles, mandatory physical and social distancing, and the wearing of protective face coverings, people are feeling frustrated, worried, anxious, overwhelmed, detached and less confident.

Insecurity has been around for ages, but never more so than today—the global pandemic has only heightened such feelings. Human beings crave security; we’re more confident as a species when we know what to do. It is becoming increasingly difficult for many people to cope with the current uncertainty.

If you’re feeling anxious and less confident due to the impact of the pandemic, know that you are not alone. There are positive actions you can take; join the increasing number of people who have decided to improve their self-confidence.

To help you come out of this crisis stronger, the five behaviours below will, if you implement them now, boost your self-confidence and enable you to rediscover your identity. You will feel more motivated, confident, and in control of your life as a result.

Accept the Situation AND Tackle the Things You Can Control

Though scientists worldwide are working around the clock to develop a vaccine, we don’t actually know how long we will have to adhere to varying levels of restrictions.

Come to terms with the uncertainty in the world. Rather than worrying about circumstances you can’t control, focus on the things you can control. This mindset will help you rebuild your confidence.

Practice Mindfulness

Rather than worrying about how things will unfold in 2021, focus on living in the present. While there may not be much to look forward to, practising mindfulness will help you achieve a calm and peaceful mind.

We can, of course, still plan for the future, set goals, and work towards achieving our personal and business objectives—the pandemic doesn’t have to infringe on our imagination, visualisation skills or our ability to take positive steps towards the outcomes we desire.

Ask questions of yourself and try to understand your feelings. Once you know the reasons behind the negative thoughts in your mind, practising mindfulness can help you transform them into positive thoughts.

There are countless ways to practice mindfulness, e.g. yoga, guided meditation, healthy eating, exercising, talking therapies, etc. Another reliable method is seeking the help of a wellbeing expert.

A wellbeing practitioner can provide support to those suffering from a lack of confidence and lost identity, and who, as a result, have lost their direction in life for more than a year.

Surround Yourself with People You Trust

Let go of the people in your life who drain your energy. Identify instead those people who uplift, motivate and love you—spend quality time with them.

There’s a saying that goes, ‘If you lie down with dogs, you’ll get up with fleas.’ If you don’t want fleas, don’t lie down with dogs. In other words, if you don’t want negativity in your life, don’t hang around negative people.

‘You’re the average of the five people you spend the most time with.’ ~ Jim Rohn

Spending time with family and friends and expressing your problems can provide support, relief, and increase your confidence.

Social and physical distancing is mandatory, but that doesn’t mean you must completely disconnect from the world. Use the communication channels available to us to your advantage; reach out and forge healthy relationships.

Learn to Thrive in The Face of Uncertainty

Don’t let fears and worries have the upper hand in your life. Accept the uncertainty that comes with specific situations. And like Bertrand Russell said, ‘The trouble with the world is that the stupid are so confident while the intelligent are full of doubt.’

What You Can Do Right Now

Identify Your Trigger Points: a pessimistic outlook on life leads to self-generated uncertainty. And while external factors can play a part by adding to the same, you must learn what initially fuels your negativity.

By identifying your triggers, you can find ways to deal with them, so that you can avoid feeling helpless. Identify conditions that make you feel stressed and anxious, and study how your body and emotions react.

It’s essential to experience all kinds of feelings and emotions. Acceptance is the first step towards building confidence. When you come to terms with your emotions and trigger points, with practice, you will learn to let go.

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, so that they feel physically robust and better equipped mentally; ultimately, they feel in better control of their lives.

Please contact me directly for more information about how this can work for you. Email enquiries@mikelawrence.co.uk or call 07967 052585.

Could the Current COVID-19 Pandemic Make Your Seasonal Affected Disorder Worse?

25th November 2020

by Mike Lawrence best life coach Sheffield Confidence Corporate Wellness Programme Life coach in Sheffield life coach Sheffield Seasonal Affective Disorder Stress stress help Sheffield Stress Management stress management Sheffield stress relief Sheffield treat stress Sheffield

Helpful tips for managing Seasonal Affected Disorder—SAD for short, or winter blues—during these uncertain and challenging times.

I hate to say it, but we’re already weeks away from the end of summer.

This year is significantly different for some people; as well as having to manage their Seasonal Affective Disorder, they’re also having to cope with the relentless demands placed on their daily lives due to lockdown—plus, the stress and anxiety of perpetual uncertainty.

I’ve already noticed mood shifts in some of my clients, friends and colleagues.

It’s going to be challenging for people who experience SAD as winter approaches—incredibly difficult, because restrictions imposed by the government will most likely highlight some of the conditions that promote SAD, such as spending less time outdoors.

SAD is a recognised medical condition. You may therefore wish to consult your GP if you believe you might be suffering from the symptoms of SAD and you’re unable to, or trying but struggling to, cope.

SAD is thought to impact two million people in the UK and 10-20% of sufferers do not have any associated symptoms. It’s a concern that afflicts more women than men, and those aged between 40 and 55.

There’s a direct link between SAD and the reduction in daylight hours, due to the lack of sunlight affecting sufferers’ hormone levels and internal body clocks. Symptoms include a lack of energy, increased tiredness, poor motivation, low moods, despair, sleep problems, depression, anxiety and feelings of gloom for no apparent reason—and a craving for carbohydrates and sweet foods, which can lead to weight gain.

With our frenetic lifestyles, we often miss vital signals from the sun, and our body clocks suffer as a result. Without decent light in the morning, our bodies don’t produce the hormones we require to wake and feel alive.

When there is less light in the morning, we can also feel less productive.

Staying up for hours after dark can cause mood and sleep problems. Sleep, our overall activity, and how we feel, are all regulated by our body clocks.

When your body doesn’t get the appropriate light signals, you might feel moody, sluggish, and tired. To counteract this, your body needs to produce active, energetic hormones, so that the negative, withdrawal ones are subdued. Positive hormones help to reset your mood, sleep, and energy cycles, so that you sleep better at night and feel fabulous during the day.

The great news is that a Health and Wellbeing Consultant can help you combat symptoms and implement changes in your lifestyle, with quick results.

A Health and Wellbeing Consultant can help you in the following areas: they can keep you motivated, and support you if you’re suffering from stress, depression or anxiety. They can help you understand why you’re feeling tired all the time (TATT), show you how to manage your mood swings, and offer encouragement if you’re feeling despondent due to the impact of the pandemic.

People have experienced AMAZING transformations during the winter blues when engaging the services of a competent practitioner.

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, so that they feel physically robust and better equipped mentally; ultimately, they feel in better control of their lives.

What one thing will you do this winter to take charge of your winter blues?

If you’re feeling SAD and curious about how you will benefit from working with a Health and Wellbeing Consultant, get in touch with me and book your free 40-minute consultation.

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

Dealing with Uncertainty During the Coronavirus Pandemic

1st October 2020

by Mike Lawrence Anxiety Confidence Life Coaching Sleep Deprivation Stress

We 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

It’s Time to Find Your Flow

1st October 2020

by Mike Lawrence Health and Wellbeing Life Coaching mental health at work Sheffield Stress Stress Management

Our daily way of life has changed for many. We may have heard about the need for businesses to pivot and as we wait for the new normal to evolve and take shape. How do we find our new flow or adopt a new flow to enable you to achieve your goals?

I believe that to survive and thrive, it is essential to recognize, understand and reclaim your flow for your protection, preservation and salvation.

Mihaly Csikszentmihalyi describes flow as “the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.” So, why do you think flow matters?

Why Flow Matters to Me

I know from my personal experience that when I’m in the ‘zone’ with a client, my mobile phone is on silent, notifications are switched off and I am entirely focused on the task at hand, not thinking about responding to emails, returning calls, or writing reports. I’m in the present; I’m giving my client my full attention; therefore, the client and I have the best experience.

When an athlete is ‘zoning’, their conscious mind becomes quiet (the normally busy, chattering mind we use all the time), and this allows their more powerful subconscious to run their performance on ‘automatic pilot’, in the way a computer runs software.

This allows their movements to flow much easier, effortlessly increasing speed and power in a way that could never be matched by conscious thought. Therefore, when you are in the zone, you have virtually no thought going through your mind whatsoever, your body is just moving on instinct and autopilot, powered directly by your subconscious mind.

Lewis Hamilton’s Formula for Success

I have a confession to make and it is no secret that I’m a huge fan of Lewis Hamilton and I’ve followed his Formula 1 career.

Hamilton having accumulated six F1 World Championships, one behind the legendary Michael Schumacher. Journalists and fans argue whether Hamilton is one of the most successful Formula 1 drivers in history. There is only one other driver who has won more Formula 1 races and championship titles. That is – Michael

Schumacher, with 91 and 7 respectively. Hamilton currently stands on 90 and 6.

Another great legend of the sport, Ayrton Senna, famously proclaimed following his great lap around the streets of Monaco that he “was no longer driving consciously. I was in a different dimension, it frightened me because I realized I was well beyond my conscious understanding.”

In this year’s Spanish Grand Prix, a triumphant Hamilton announced over the team radio;

“I was just in a daze out there. I was in a different zone. There is an immense amount of pressure on all of us to perform, and the goal is always to chase to perfection and be in that zone. You can be close but not in your perfect rhythm, but for whatever reason, and I can’t quite pinpoint why it felt like I was in the clearest zone with a clarity.

I do not know how you to get in that space, but I felt fantastic in the car. I did not make mistakes, and I delivered lap upon lap – it is the zone that I dream of being in. I was ecstatic when I came across the line. I didn’t realize it was still the last lap. I was still going like a horse with those blockers on.

For me, it is right up there in terms of how I drove, how I really delivered and up there with some of the best performances that I feel I have done. I am definitely going to have a glass of wine tonight to celebrate.”

I actually had the pleasure of speaking with Lewis Hamilton’s father, Anthony, at Silverstone a couple of years ago, and I asked him where Lewis gets his energy from, and he told me that he feeds off the British crowd and he feels it in his gut!

Actions to Consider on Achieving your Flow

There is no exact blueprint for achieving flow, but here are some steps you can take to make it easier, based on some of the findings of Csikszentmihalyi’s research.

Check that you have a Balanced Healthy Diet

Junk foods and energy drinks give you a short-term boost in energy.

Chris Bailey from A Life of Productivity adds, “When you eat anything processed, the oil refinery in your stomach converts it into a heap of glucose that storms your brain all at once, which causes your energy levels to rollercoaster. Instead, you need high-quality fuel that will release glucose slowly into your bloodstream. What you eat depends on your dietary preferences and general tastes, but in general, you can’t go wrong with nuts, fruits, vegetables, seeds, and lean meats. Avoid processed foods and lots of added sugar/sweeteners.”

Avoid Constant Distractions

You will never achieve flow if you are distracted. Your brain can not handle it. Indeed, there are circumstances in which distractions are unavoidable. But most of the time, you can work to minimize or eliminate distractions. Here are some of my favourite strategies for doing so:

Read or listen to empowering audiobooks
Put your phone in aeroplane mode when you don’t want to be disturbed (or, better still, in another room)
Listen to uplifting and inspirational music
Create a quiet place to relax, refocus and reenergize
Schedule blocks of uninterrupted time in your diary
Meditate to get into a mindful state
Treat yourself to a therapeutic massage
Use the Pomodoro technique (read the next paragraph)

Use the Pomodoro Technique

The Pomodoro technique is setting a timer for 25 minutes (or any reasonable length of time) and working only on one task for that time. No checking your phone, browsing Facebook or your LinkedIn feed.

The Pomodoro technique makes this possible by helping you jump the most significant mental barrier: getting started. Because once you’re immersed in a task, you may find yourself working well past when the timer goes off. It’s a free app and available online TomatoTimer.

Complete one Task at a Time

It may surprise you that multitasking reduces your performance and efficiency because your brain can only focus on one task at a time. When you attempt to do more than one thing, your mind cannot perform both tasks successfully.

Get a Good Night’s Rest

We have heard it all before; sleep is a game-changer for your general health and well-being. But it is also key to reaching flow states. If you are tired, your ability to concentrate will decrease, and smaller distractions will more easily pull you away from the flow.

When you’re asleep, your body repairs and replenishes itself, it needs this time to repair muscles, consolidate memories and release hormones that maintain growth and digestion.

Good-quality sleep helps control your appetite to promote good overall health and support your immune system.

If you know anyone in your world, friends, neighbours, 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

5 Areas of Your Life to Improve Your Wellbeing

23rd April 2020

by Mike Lawrence corporate wellness companies Sheffield Corporate Wellness Programme employee mental health Sheffield Health and Wellbeing mental health at work Sheffield Stress stress help Sheffield Stress Management stress management Sheffield stress relief Sheffield treat stress Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

Imagine, we bring in the dawn of a new decade in January 2020, you make your New Years’ resolution, set goals such as lose weight, stop smoking, save money, find new love, or seek a new career.

Then we start planning holidays, celebrating special occasions with friends, or book concert tickets (which I did in London) and I’m sure many of you may resonate with that.

Then COVID-19 comes along social isolation and lockdown.

For many, this is a worrying and challenging time—the most challenging for many of our lifetime.

I contacted a friend recently who works in an NHS hospital in London. She didn’t take my call but later replied by text, telling me that she was scared, frightened, fearful of her life. I tried to arrange a call, but she declined but thanked me. The pain, heartache and suffering that she’s experienced.

She’s not alone, humans, like all species, have a self-defence mechanism to help us survive. The body’s Fight, Flight or Freeze response is designed to prepare the brain and body in case of pending danger, but the threat doesn’t always happen.

In our head, FFF alarms cause our brain to focus on negative memories, probably so it can scan them and avoid danger and negative outcomes. And it can only do this if we have previously been faced with a threat or a challenging situation and learnt how to deal with it.

Anxiety, depression and high levels of stress all harm the brain’s ability to cancel or slow down the mind’s false fight flight or freeze activations.

Making them appear more often; knowing the symptoms of false activations makes it easier to recognise and reduce their effects because what we need to do is bring the body back to equilibrium.

When you change your mind about stress or challenging situations, you can change your body’s physical response to stress.

Health Psychologist Kelly McGonigal implores us to see stress as a positive, advises us to view stress as a positive and introduces an unacknowledged tool for stress reduction: reaching out to others.

Positive thinking increases the chance of positive outcomes. Vice versa! “Think you can think you can’t – either way, you will be right” Henry Ford. Positive thinking increases the chance of positive outcomes.

5 Tips You Can Use Today in Your Personal Wellbeing Strategy:

Personal Insight – Evaluate your behaviour, characteristics or mood change. Or ask some who knows you well that you trust to be your accountability partner.
Personal Coping Mechanisms– Review your current level of fitness, use this present opportunity to go for daily walks, don’t be tempted to overindulge with more food in the house. Create a daily routine for work and pleasure
Supportive Environments– Can’t just pay lip service or tick a box. Otherwise you could create an imbalance. It’s the employer’s responsibility to provide a safe environment for employees to work in. Working from home can create additional pressure; however, stress is inevitable, whether working from home or the office, so speak to your manager if you require support to adjust.
Communicate and Talk– Up your talk time, bring in support as and when required. It’s not a sign of weakness if you need help. If someone says to you, I’m fine, or I’m OK, don’t take that as gospel. Enquire a little more. Ask what they’ve been doing and take a genuine interest.
Create a Pivot Mindset– A pivot mindset emphasises natural changes within our current job and from one position to the next while staying open to a range of opportunities. One constant in life is that things will change, and they’ll change often, and they’ll change in ways we don’t necessarily like. So why not get better at changing? At dealing with change. Why not adopt the pivoting mindset? Because when we do, these changes will be less stressful, less upsetting and it removes the uncertainty. It’s about building a portfolio of lifelong skills, connections, and expertise, and adapting to new tools and tactics.

How you respond to remote working is completely dependent on your individual needs and triggers—if you feel overwhelmed trying to balance family life and work, worried about the future, or your wellbeing deteriorating due to an underlying condition.— and are unsure what to do, consider talking to you HR advisor or line manager for help. Or you can reach out to me and arrange a free 30-minute chat on Zoom about your possibilities.

Telephone 0114 327 2683 or email enquiries@mikelawrence.co.uk

Working from Home Can Negatively Impact Your Mental Health & Wellbeing Unless You Act!!

17th April 2020

by Mike Lawrence employee mental health Sheffield Health and Wellbeing mental health at work Sheffield Stress stress help Sheffield Stress Management stress management Sheffield stress relief Sheffield treat stress Sheffield wellbeing in the workplace Sheffield workplace mental health Sheffield workplace wellbeing Sheffield

Due to the current Coronavirus pandemic, many UK employees are now working from home for the foreseeable future. This will be the first experience for a huge amount of companies and employees.

Working from home has its advantages but being away from the office and social interaction of an office can take its toll.

Research by the Office of National Statistics highlights that 30% of UK employees worked from home during 2019.

Also, a United Nations report 2017 found that 41% of remote workers reported high-stress levels, compared to just 25% of office workers.

Remote working becomes the new norm for many; its imperative businesses change and put the appropriate mental health and wellbeing policies in place to ensure their employees feel part of the organisation and don’t become detached.

For some businesses forced to make the transition, they will have found themselves ill-equipped to deal with this change. They don’t have a wellbeing policy, managers don’t have regular meetings with their team, the environment is toxic, or there is a culture where there’s a lack of trust.

Employers are now having to pivot while learning new skills on how to manage a virtual workforce some with little or no experience.

I know of some employees who are currently furloughed and tempted to take advantage of this break from the norm where they felt stressed from work and suffer from mental health issues which they haven’t previously reported to their boss.

If you struggle with anxiety or depression, working from home has the potential to aggravate feelings of isolation and prolong inactivity.

6 Actions Managers Can Adopt to Improve the Wellbeing of Their Team – Home Working

Enrol on an online management training course – I have managed remote teams, and from experience, it’s an entirely different skill. Organisations are having to rely on managers to rally the troops and keep everyone motivated. But this is in the backdrop of seven in 10 employers failing to train first-time managers, and the problem is widespread. With the Department of Business, Innovation and Skills estimating the cost of poor management and leadership to the UK economy at £19bn a year through lower productivity.

Review your management style – In a remote working setting, there could be a tendency for managers to be task-orientated and too little on fostering relationships with their remote team. This kind of transactional management can be the route taken by managers who are task-orientated and want to get the tasks done but fail to acknowledge the importance of their team. Such a management approach can worsen the feeling that comes with remote working and can contribute to the stress of working from home.

Introduce daily briefings – In a desperate attempt to become agile, and connect with employees now, who are working remotely. Some companies have introduced breakfast scrum meetings, whereby teams check in daily via video call to rally the troops, provide an update of company news and to check in on everyone’s wellbeing. It’s more important than ever that employers keep in touch daily with their team through telephone and video conferencing.

Schedule daily 1-2-1’s – Seeing a friendly face on a video conferencing platform from work can go a long way to improving an employee’s wellbeing and confidence.

Undertake an employee audit – reach out to your team, ask them how you can help, do they require any assistance or support. Make them aware of any employee benefits that they might be entitled to.

Offer remote wellbeing for employees and family – This could be from an existing provider or an external source. I currently help businesses and charities with remote 1-2-1 coaching for their teams, guided meditation and a range of interactive activities which releases emotional, physical and mental stress and improves resilience.

How your team respond to remote working is entirely dependent on your ability to spot the individual triggers and understand their coping strategies.

If you would like some assistance or discuss how I can help you to develop your wellbeing or someone in your world that you know who requires support, please don’t hesitate to contact me.

Telephone 0114 327 2683 or email enquiries@mikelawrence.co.uk

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Brits Spent up to a Quarter of their Annual Disposable Income on Holidays each Year

Loss Aversion Theory

What are examples of self-care?

Why the importance of Self-Care?

The benefits of self-care?

Self-care can boost your resilience and self-confidence

Self-care preserves your mental health and wellbeing

Self-care can lead to a better relationship with yourself

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

Heightened uncertainty

Coping with the threat of uncertainty

Reduce your anxiety and stress levels

The following tips can help you:

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

Accepting uncertainty

Identify when you feel the need for certainty

A list of more tell-tale signs:

Tips on staying in the present moment

Why Flow Matters to Me

Lewis Hamilton’s Formula for Success

Actions to Consider on Achieving your Flow

Check that you have a Balanced Healthy Diet

Avoid Constant Distractions

Use the Pomodoro Technique

Complete one Task at a Time

Get a Good Night’s Rest

5 Tips You Can Use Today in Your Personal Wellbeing Strategy:

6 Actions Managers Can Adopt to Improve the Wellbeing of Their Team – Home Working

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