Mens Mental Health - Self Care Exercise

Supporting Men’s Mental Health Navigating the Challenges of Today

Supporting Men’s Mental Health: Navigating the Challenges of Today

In recent years, there has been a significant and welcome shift in men seeking support for their mental health, reflecting data trends in the UK. Historically, men were less likely to seek help compared to women, often only reaching out when in crisis. This delay in seeking support is concerning, as it can lead to severe consequences, affecting their lives, families, and communities.

Data Insights: MeMen’seluctance to Seek Help

Data from the UK Health and Social Care Information Centre (HSCIC) reveals that men are indeed less likely to visit doctors for routine check-ups or discuss mental health concerns. A study conducted by the Mental Health Foundation highlights that men are more prone to use negative coping strategies, such as alcohol and recreational drugs, to manage stress and emotional challenges. 40% of men polled said it would take thoughts of suicide or self-harm to compel them to seek professional help.

Economic Pressures and Mental Health

Male Stress Cost of Living One critical factor contributing to men’s mental health struggles is the current economic landscape in the UK. The rising cost of living and job insecurity have created a significant gap between personal income and expenditure. Men, who may have traditionally been seen as primary breadwinners, are feeling the strain as their earning potential erodes.

 

Let’s delve deeper into the data. According to the Office for National Statistics (ONS), the cost of living in the UK has been steadily rising, with inflation rates reaching multi-year highs. This living cost surge directly impacts individuals and families, particularly those with limited financial resources. This financial strain can be particularly distressing for men who have long been responsible for providing for their households.

Consequences of Not Getting Support

  • Men are less likely than women to visit a pharmacy when they are sick
    On average, men see their GP 4 times a year compared to the 6 six times a year that women go.
  • Men visit a pharmacy an average of 4 times a year in contrast to the 18 that women go.
  • 9 in 10 men only like to trouble their doctor or pharmacist if they have a severe problem.

The Reasons why Men put of Visiting their GP

  • Fear
  • Too busy
  • Lack of discussion
  • Sign of weakness

Real-Life Client Struggles

Consider John (I have replaced his real name), a man in his 50s who faced mounting stress at work due to job insecurity. This stress led to a drinking problem as a coping mechanism, affecting his marriage and overall mental health. JoJohn’story is a poignant reflection of the experiences of many men grappling with the pressures of modern life.

Positive Shift: Men Embracing Mental Health First Aid

online mental heath training course being ran on zoomThe positive shift in men seeking support extends to mental health first aid training courses. These courses aim to equip individuals with the skills to help others in distress. For the first time, I have witnessed more men than women in attendance, reflecting changing attitudes towards mental health within society.

The Priory’s findings share my experience that men were more likely than women to seek help. Dr Bijlani says, “Traditionally, men have been less likely to seek support for mental health issues. This is probably for several reasons, including stigma and the traditional ‘strong male’ stereotype still prevalent in our society – the idea that expressing emotion is a sign of weakness.” Because of the toll the pandemic has taken across genders, Dr Bijlani says she is “not actually surprised to learn that more men are now coming forward for the first time”.

Navigating the Challenges: 5 Key Steps

As we approach the intense holiday season, it’s crucial for everyone, especially men, to prioritise their mental health. Here are five essential steps to consider:

  1. Take Time Out for Recovery: Use the holiday period to take breaks, go for walks, and carve out moments of relaxation. It’s essential to dedicate some time solely to self-care.
  2. Talk to Someone You Trust: Sharing your thoughts and feelings with a trusted friend, family member, or professional can provide much-needed support and perspective.
  3. Identify Stressors: Recognise the sources of your stress and work on strategies to address them. Don’t let it accumulate to a breaking point.
  4. Seek Immediate Help in Crisis: If you’re feeling suicidal, engaging in self-harm, or struggling with depression, don’t hesitate to seek professional help immediately. Reach out to helplines or crisis intervention services.
  5. Plan for Positive Change: As we approach the new year, create a plan for positive changes in 2024. Identify the areas in your life that need improvement, seek help, and commit to making those changes. Consider appointing an accountability partner to support your journey.

Embracing Self-Care: Daily Rituals

Men Self CareSelf-care is an integral part of maintaining good mental health. Create a list of self-care activities that resonate with you. Start with one and build from there. Activities can range from meditation and gratitude exercises to short walks, gym sessions, breathing exercises, or simply spending time with friends and loved ones.

In Conclusion: The Power of Conversation

In conclusion, the increasing number of men seeking support for their mental health, supported by UK data trends, is a positive shift that should be celebrated. It’s essential to recognise that seeking help is not a sign of weakness; it’s a step towards better mental wellbeing. As we approach the New Year, let’s reaffirm our commitment to mental health and encourage open conversations about our challenges. Remember, you are not alone on this journey. In the words of R. H. Sin, “You are “stronger than you think and more loved than you believe.”

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This Remembrance Day Veterans Are Being Encouraged To Get Support For Their Mental Health

 

Addressing the Invisible Wounds of Combat through Innovative Approaches

The mental health crisis among veterans, particularly those who have experienced combat, is a growing concern that demands urgent attention. A staggering report from a recent JAMA Neurology study reveals a more than 10-fold increase in suicide rates among U.S. veterans from 2006 to 2020, underscoring the inadequacy of current treatment strategies.

In the U.K., the situation is similarly alarming. Post-traumatic stress disorder (PTSD) remains a prevalent issue among veterans. Statistics show a significant number of these brave individuals have PTSD, a condition often exacerbated by their experiences in combat. The National Health Service (NHS) strives to provide support, yet the complexity of mental health challenges in veterans calls for a multi-faceted approach.

As someone who has worked closely with veterans, I’ve seen firsthand the profound impact of combat on mental health. Some challenges they face are the memories of lost comrades, the strain on personal and professional relationships, and the struggle to reintegrate into civilian life. My approach involves talking therapies, which have proven beneficial in managing these difficult memories and experiences. These therapies are not just about coping with past traumas; they’re about rebuilding a life with new strategies for wellbeing.

The Benefits of Self-Care in Veteran Mental Health:

  • Meditation: Enhances resilience by developing the ability to cope with stress and recover from adversity. Regular meditation practice leads to mental flexibility and a healthier stress response.
  • Gratitude Exercises: Strengthens relationships by fostering a positive outlook that enhances empathy and deepens connections with others.
  • Counselling or Talking Therapies: Improves self-esteem by providing safe spaces for self-exploration, leading to greater self-awareness and confidence.
  • Talking to Friends and Family: Boosts physical health by providing emotional support and reducing feelings of isolation, which can positively impact physical wellbeing.
  • Mindfulness: Mindfulness practices help in managing symptoms of anxiety and depression, contributing to overall emotional wellbeing and mental health stability.

Self-care strategies like meditation, mindfulness, and expressing gratitude daily have shown remarkable results.

They are encouraging veterans to maintain open communication with trusted friends and family members, which further aids in their mental health journey. The Armed Forces Covenant in the U.K. reinforces this need, ensuring that the armed forces community receives the same standard of healthcare as any other citizen. Information leaflets published by the MOD offer guidance on how veterans can access these services.

The Mental Health Foundation highlights that depression, anxiety, and alcohol problems are common among personnel and veterans, in addition to PTSD. Recent studies, such as those conducted by the King’s Centre for Military Health Research (KCMHR), suggest an increasing trend in help-seeking behaviour, especially among women.

Innovative perspectives like the brain energy theory of mental illness provide new hope. This theory offers a different understanding of mental health issues, potentially leading to more effective treatments.

Our collective responsibility is to ensure our veterans receive the care and support they deserve. We can significantly improve our veterans’ mental health and wellbeing by integrating traditional medical approaches with holistic self-care practices and new scientific insights.

Contact Information for Support:

Remember, seeking help is a sign of strength, not weakness. Let’s work together to support our veterans in their journey towards healing and resilience.

Lunch and Learn

Turning Your Therapy Side Hustle into a Full-Time Profession A Realistic Guide

Ah, the tantalising dream of turning a passion project into a full-fledged career. As the mental health sector burgeons, the prospect of transitioning your therapy side gig to a profession feels enticing. But let’s be clear: it’s not merely about having the expertise or the good heart. To truly thrive, you need business acumen. Here’s my two-penneth on how to make this ambition a reality.

The Power of Mentorship

I vividly recall the early days of my venture, when a leading PR maven in Sheffield, having listened to my vision, charmingly dismissed it as a ‘lifestyle business’—but that moment of redirection led me to invaluable resources. That’s the magic of having a mentor or business coach. These experienced guides don’t just offer advice; they’re the lighthouses on your entrepreneurial voyage, illuminating pitfalls and opportunities alike.

Network Like Your Career Depends On It (Because It Does!)

You might think networking is the domain of suited-up corporate folks. Wrong! Therapists like you and me need a network – not just for referrals but also for collaborative growth. Sites like Eventbrite are teeming with local business networking events. And then, there are tailored communities such as The Growth Community and BNI. The latter instil the ‘Give As Gain’ ethos, which isn’t about selling but educating others about your ideal client. The right network turns peers into your personal marketing squad.

Remember, each networking mode has its quirks. Online offers convenience, face-to-face promises depth, and hybrid? The best of both! Your goal? Become the therapist everyone “knows, likes, and trusts.”

It’s Not Just Business, It’s Personal

Recognise this: you’re not merely offering a service but catalysing life transformations. So, price your services rightfully. And it’s not just about that session hour. Consider the prep, post-session documentation, and the plethora of unseen tasks. You are your brand, and your price reflects your value.

Show Me the Money

Making a career leap demands financial acumen. So, seek grants and funding opportunities. For instance, when I ventured into becoming a Mental Health First Aid Instructor, Sheffield Launchpad was my financial godsend. It might take grit and a bit of resourcefulness, but with a hawk-eyed search, you can locate the funds to ease your transition.

Boundaries and Resilience

Every so often, doubts and setbacks will knock on your door. In such moments, let a personal mantra or quote reignite your fire. And as you grow, don’t shy from seeking external support, be it a virtual assistant or a marketer. Know which hat you don at every juncture – are you the therapist, the marketer, or the admin today? But amidst this hustle, remember to hit pause. Rest is not just crucial; it’s non-negotiable.

The Final Word

Turning your therapy side hustle into a full-time profession sometimes feels like threading a needle in the dark. But with a strategic approach, a robust network, financial planning, and oodles of resilience, you’re setting yourself up for success.

Embrace this journey with its highs and lows, for on the other side lies a fulfilling career waiting to be moulded by you. Take the leap, and your future self (and those countless lives you’ll touch) will be eternally grateful.

Mangosteen Group Photo

My Personal Path to Wellbeing at Mangosteen Ayurveda & Wellness Resort

The Rejuvenation Journey

Introduction

Life’s challenges had recently consumed me. A pituitary tumour diagnosis, months of recovery, and the mounting pressure of returning to work left me in dire need of a sanctuary. That sanctuary? The Mangosteen Ayurveda & Wellness Resort in Phuket, Thailand.

A Unique Retreat: Mangosteen Ayurveda & Wellness Resort Authentic Ayurveda in Thailand

Mangosteen is more than a resort; it’s a haven for those seeking genuine Ayurvedic healing, with professionals trained to an impeccable standard.

Choosing the AyurYoga Panchakarma 7-night Retreat

Why I Chose Panchakarma

After my health challenges, I sought a programme tailored to rejuvenate me, and Panchakarma seemed just right. The retreat’s offerings, from personalised treatments to nourishing Ayurvedic cuisine, promise holistic healing.

My Treatment Programme

Over seven days, I underwent various treatments, from Abhyanga massages to detoxifying procedures.

Personal Reflections: More Than Just Treatments

Each day brought a fresh wave of relaxation, energy, and rejuvenation. I felt my stresses melt away, replaced with newfound vigour. While I expected peace, the profound sense of refreshment was a delightful surprise.

Ayurvedic Doctor

During the final consultation, my Ayurvedic doctor remarked at the end of my programme, “You’ve lost 5kgs, but beyond that, your energy seems more balanced, more harmonious.” It wasn’t just about weight but the transformation inside and out.

Educational Insights into Ayurveda

With roots in ancient India, Ayurveda is more than a medical system; it’s a way of life. Centred on the ‘doshas’ or bodily humour, Ayurveda teaches balance. I was intrigued to learn more about the benefits of the oils and treatments; therefore, My Ayurvedic doctor introduced me to the “Textbook of Ayurveda: Volume 1 – Fundamental Principles of Ayurveda” by Dr Vasant Lad, a foundational text. Additionally, I was given the Ashwagandha supplement, known for its rejuvenating properties.

Beyond Treatment: Life in Phuket

From ethical elephant sanctuaries to rigorous Muay Thai training sessions and a speed boat trip over to PHI PHI Islands, Phuket offered both relaxation and adventure.

Testimonials from the Resort Owners

Hajo, one of the resort owners, told me, “Your journey, from where you started to where you’ve reached, truly resonates with Mangosteen’s ethos of holistic healing. We’re delighted to have been a part of it.”

Call to Action: Your Path to Healing

Consider your wellbeing. It’s time you treat yourself through a wellness retreat or simple moments of self-care in your daily routine.

Conclusion

My journey at Mangosteen was a lesson in the importance of self-care. Not only did I find physical rejuvenation, but I also discovered the strength within to tackle life’s challenges head-on.

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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!

Thai Boxing

The Mental Health Benefits of Paying It Forward

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.

Mental Health Awareness Week

Embracing Anxiety How It Can Benefit Us and Support Mental Health Awareness

As Mental Health Awareness Week (15th – 21st May 2023) approaches, it’s essential to acknowledge that we all have mental health, just as physical health. Anxiety is a normal part of life and can benefit us in certain circumstances. In this blog post, we’ll explore the benefits of anxiety, its impact on our lives, and how we can create a more understanding environment for those who struggle with anxiety. Let’s come together and start a conversation to support each other better and raise awareness about mental health.

The Upside of Anxiety:

Anxiety is often seen as a negative emotion, but it’s essential to understand its benefits. At its core, anxiety is a natural response to perceived threats or challenges. It can help us stay alert and focused and perform better in certain situations. For example, anxiety before a job interview or an important exam can push us to prepare more thoroughly, ultimately leading to better outcomes.

According to a study by the American Psychological Association, moderate anxiety levels can enhance memory and cognitive performance. It’s also believed that anxiety can help us develop resilience and problem-solving skills. In essence, anxiety can be a driving force to help us adapt, grow, and overcome challenges.

Recognising the Impact of Anxiety:

It’s crucial to recognise that while anxiety can be beneficial, it can spiral out of control and become a mental health issue. According to the Mental Health Foundation, around 1 in 6 people in the UK experience a common mental health problem like anxiety or depression in any given week.

When anxiety becomes chronic, it can significantly impact our daily lives and the lives of those around us. Maintaining relationships, performing at work, or engaging in everyday activities may be challenging. In such cases, seeking professional help and support from friends and family is essential.

Creating a Supportive Environment:

One of the best ways to create a more understanding environment for those struggling with anxiety is to start a conversation. Sharing our thoughts and experiences can help break down mental health stigma and foster a safe space for discussion and understanding.

Here are some ways we can contribute to this conversation:

Share your personal experiences: Open up about your own experiences with anxiety, whether it’s through social media, blog posts, or simply talking to friends and family. Sharing your story can help others feel less alone and encourage them to seek help if needed.

Be empathetic and understanding: Listen to the experiences of others without judgment and offer support when appropriate. Sometimes, just being there to listen can make a significant difference to someone struggling with anxiety.

Educate yourself and others: Learn about the different types of anxiety disorders, their symptoms, and the various treatment options available. Share this information with others to help raise awareness and reduce misconceptions about anxiety.

Encourage open dialogue in the workplace: Talk to your employer about creating a supportive work environment for employees with mental health issues. This could include offering mental health days, providing resources and support, or even organising mental health awareness workshops.

Practice self-care: Supporting your own mental health is essential in supporting others. Develop healthy coping strategies such as exercise, meditation, or time in nature, and encourage others to do the same.

Support mental health organisations: Donate to or volunteer for organisations that provide support and resources for people struggling with anxiety and other mental health issues. Your contribution can make a significant impact on someone.

Be patient and respectful: Remember that everyone’s experience with anxiety is unique, and it can take time for people to manage their symptoms effectively. Be patient with those who are struggling, and always show respect for their feelings and experiences.

Spread the word: Use your social media platforms, your voice, and your actions to help raise awareness about mental health issues. You’re contributing to a more understanding and supportive society by spreading the word.

Create inclusive spaces: Encourage clubs, schools, and other community organisations to create inclusive environments where people with anxiety and other mental health issues can participate without fear of stigma or judgment.

Offer practical help: Sometimes, people struggling with anxiety may need assistance with everyday tasks or activities. Offer to help when you can, as even small gestures can make a big difference in someone’s life.

In conclusion, this Mental Health Awareness Week is an opportunity for all of us to recognise the impact of anxiety on our lives and those around us. By understanding that anxiety can be beneficial and challenging, we can start a conversation to support each other better and create a more understanding environment. Let’s unite and use our collective strength to raise awareness, reduce stigma, and improve mental health for everyone. Share your thoughts, experiences, and coping strategies in the comments below, and let’s continue this important conversation together. 💚

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

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:

  1. Reach out to friends and family. Talking to someone you trust can help you feel less alone and more supported.
  2. Practice self-care. This can include things like getting enough sleep, eating a healthy diet, and exercising regularly.
  3. Seek professional help. Many different types of therapists and counsellors can help you work through your feelings and find ways to cope.
  4. 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.
  5. 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.

Uncertain Future

Are You Willing To Forgo Anything For Your Holiday?

Uncertain FutureMany 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’.

Self Care

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

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

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.

workplace health wellbeing company Sheffield

If You’re Not Growing, You’re Dying

I hope this will inspire and Kickstart your personal growth to improve your mental health, wellbeing and confidence. 

Our bodies are refreshing, replacing and regenerating themselves in many ways, all the time. Did you know that the external layer of skin, the epidermis (apart from the thicker dermis beneath), renews itself every 35 days? You receive a new liver every six weeks. Your stomach lining replaces itself every four days, and the stomach cells replaced every 5 minutes. Our whole skeletal structures are regenerated every three months. Your whole brain replaces itself every two months. And the whole of the human body is replaced every 5-7 years. 

You only have two possibilities: growth or death. You don’t get to stay the same – because everything changes. Relationships, businesses, the human body never stays the same. They’re either going forward: growing, or they’re dying.

Ralph Waldo Emerson — ‘The mind, once stretched by a new idea, never returns to its original dimensions.’

Our mind, body and spirit are continually adjusting to everything we’re experiencing. Every time we reach a new level of skill in something, that automatically becomes the new norm. Conversely, when we stop studying, exercising or caring, given enough time, we drop behind.

Consider businesses that have failed to evolve due to plummeting profits during the pandemic. 

Relationships don’t always stay the same. Both individuals continually need to on the relationship, or it fades and maybe even stops.

Tony Robbins says that if you’re not growing, you’re dying. No wonder he’s addicted to growth, obsessively focused on learning, understanding, and mastering new things, from finance strategies to playing polo. But growth doesn’t require massive changes 24/7 — for many of us, and it’s woven into our daily routine.

Staying the same isn’t staying the same. It’s regressing. If you’re not growing, you’re dying. Below are five tips to consider when it comes to growing that will also boost your confidence: 

  1. Lifelong Learning – Studies have discovered that learning throughout our lives can improve self-confidence and increase optimism, life-satisfaction, and belief in our abilities. It can even help those with mental health difficulties, such as anxiety and depression.
  2. You’re The Average Of The Five People You Spend The Most Time With
    Motivational speaker Jim Rohn famously said that we are the average of the five people we spend of the time. When it comes to relationships, we are considerably influenced — whether we like it or not — by people close to us. It affects our way of thinking, decisions and self-confidence.
  3. Forgive Past Failings and Learn from Them – Failure is an integral part of life. Not only is the road to success paved with failure, but it’s how you learn best. Learn how to tame your inner critic and start trusting and believing in yourself.
  4. Increase Your Self-Love – I remember ten years ago and sat in a room with a dozen or more therapists when the instructor asked everyone how much they loved themselves out of ten. I think from memory, I said at the time, maybe four. I’ve not been asked that question before, nor have I asked myself that question. Many of us look to our partners, family and friends for love. Will Smith believes he’s not responsible for his wife’s happiness. So, if you were to ask me today, how much do I love myself now? I’d say eight or nine. It’s a work in progress from decades of conditioning, dispelling old beliefs, norms and values. Life is a journey.
  5. Find A Reason to Smile Every Day – Whenever you feel unmotivated, low in confidence or low in morale, find something to smile or laugh about (ex: watch a comedy, listen to music that moves you, connect with a friend who you know will lift your spirits). Suppose you find yourself giving into negative thoughts, painful memories, or overwhelmed with emotions. Empower yourself and commit to 10 minutes of humour, which breaks your state and puts you in a positive frame of mind. Honestly, it works!

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.

Mike Lawrence - Sheffield Live  Radio Interview

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

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

 

 

Choices

Will Christmas Be Your Tipping Point?

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

 

What Will You Miss This Christmas?

This Christmas will be slightly strange for many, as we try to navigate the restrictions that have been imposed because of the pandemic. 

Spare a thought for those whose families reside further afield, in different parts of the country—or, in some cases, in other countries.

I hear stories on a daily basis from clients who haven’t seen their loved ones this year, due to travel restrictions and different tier arrangements imposed in different parts of the country.

“I once bought my kids a set of batteries for Christmas, with a note on them saying ‘Toys not included”. Bernard Manning.

I have many friends, relatives and family that live in London and the South East. Ordinarily, at this time of year, I would be booking train tickets, securing favourable rates in hotels, and I’d be packing my suitcase—excited to enjoy some yuletide cheer in the ‘big smoke’.

My diary would be filled with an abundance of ventures, which mainly involve fun, laughter and excitement.

A traditional trip to Winter Wonderland with my daughters, for example, in the heart of London—Hyde Park—where you can immerse yourself in all things festive, and where an array of attractions, activities and entertainment for all ages and visitors can be found.

This would be supplemented by a visit to the theatre; I usually book tickets up to a year in advance. We’ve seen various plays and musicals, such as Memphis, Mamma Mia, Chicago, Ghost, Wicked and the Lion King.

Then there’s ‘Dreamgirls’… 

The film, based on the 1981 Broadway play, tells the story of a small, black record label and its star singers. Their success crosses over to the pop charts, and it’s rumoured to be loosely based on The Supremes. The movie received eight Academy Award nominations and won three Golden Globe awards.

This is a family favourite and, potentially, number one in our list of top 10 movies. We made a pact that, if the movie was ever adapted for the West End, we’d get tickets.

So, you can imagine my reaction when I discovered that the play was coming to London. I secretly booked tickets for the Savoy Theatre.

Proud Father moment: walking towards the theatre, in the distance, the girls caught their first glimpse of what was to come that evening. They also had a surprise for me, and they demanded that I open a large, carefully-gift-wrapped box in the theatre stalls.

The smiles on our faces were priceless. Moments like that stay with you for the rest of your life.

Drinks reserved for the interval, souvenir programme purchased, we made our way to the front of the auditorium to be seated. The band started playing, the curtain was raised. It was showtime.

The performers came on stage, singing and dancing, against a backdrop of music and smoke.

‘Bring it on!’ I thought…

However, it didn’t really get going. It seemed rather flat, and certainly not as inspiring as the movie.

The stage adaptation didn’t quite live up to my expectations. In fact, it wasn’t worthy of being in ‘our top 10’. That said, Amber Riley, who played Effie in the lead role, saved the day, due to her incredible voice that ripped through the auditorium. The first act closed with the barnstorming ‘And I Am Telling You I’m Not Going’. Enter, stage right, Jennifer Hudson; click here to listen to her version.

I wondered how my girls felt. We nervously chatted about the film and gave our personal critiques of the performances, as we do. Then the gloves came off. The outcome was unanimous: we thought that the movie was so much better than the stage production.

I’m already seeking out deeds and activities for Christmas 2021 to add to my dream board and bucket list.

I do hope that you all have a wonderful Christmas and that you make the most of what you have and the people around you.

Are you looking to make some changes in your personal or professional life in 2021? Maybe you lack confidence and you’re not sure how you can achieve this. Get in touch with me and book your free 40-minute discovery call.

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

 

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

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

How to overcome barriers to communication while wearing a mask

How to Overcome Barriers to Communication While Wearing a Mask

How to overcome barriers to communication while wearing a maskClients often ask me about books that I’ve read and techniques that I employ to overcome everyday challenges and retain consistent levels of motivation.

An area of study where I excel and intrigues me is communication in all forms.  We’re communicating while wearing a face mask or face covering in places where it’s a mandatory requirement.

The human face has 43 muscles, which are all important non-verbal ways that we communicate.  We are capable of making over 10,000 facial expressions.  Many of them have traced back to our primitive past.  Some researchers suggest that it evolved from the way primates donned their teeth to establish dominance and negotiate the pecking order and to be socially accepted.

Dr Paul Ekman, Professor of Psychology and one of the world’s most famous face readers created a research tool called FACS, (Facial Action Coding System).  This tool deciphers which of the 43 muscles in the face are used at any given time, also when an emotion is so brief that the person encountering it may not be conscious of it.

Dr Ekman identified seven universal human emotions which have clear facial signals.  Surprise, contempt, anger, fear, sadness, disgust, and happiness.

Under typical situations, facial expressions form part of a systematic arrangement of signals – such as body language, face colour, gender, words, pitch and tone—all acting together in a corresponding way to convey message and intent.

Researchers who study the impact of human smiles understand that the Duchenne smile is one of the most significant of human articulations—recognised as the most authentic expression of happiness.

The Duchenne Smile

The Duchenne smile is an expression that signals true enjoyment. It occurs when the zygomaticus major muscle lifts the corners of your mouth at the same time the orbicularis oculi muscles lift your cheeks and crinkle your eyes at the corners.

  • They can elevate our mood by stimulating parts of your brain that control emotional responses.
  • Help us connect by creating a social cohesion that enables us to feel empathy and help one another to survive.
  • They can help your body’s stress response; there are psychological and physiological benefits from sustaining the encouraging facial expression amidst stressful situations.
  • Shaping how others see you, studies show how smiling with your mouth as well as your eyes can help you by perception as trustworthy, positive and associated with providing good customer service.

A physical barrier to communicating 

Wearing a mask or face covering can sometimes feel for many uncomfortable and a hindrance to communication due to the physical barrier between communicating with the other person.

I suffer from tinnitus therefore in areas which are especially challenging listening environments like when there is background noise, crowded or dark, I rely upon looking at the shapes the mouth makes; otherwise, it can be frustrating. I watch for and identify mouth movements that are associated with speech.

Therefore, learning to smile with your eyes and your mouth can help to:

  • Lifts your morale
  • Helps you to relax
  • Enables you to stay connected
  • Empowers you to forge new connections with other people

“As long as you have access to other cues”  The fact that you’re wearing a mask or that you have your face covered should not prevent others from understanding what you’re trying to express non-verbally.” – Aleix Martinez.

For more further understanding watch Mark Bowden and expert in human behaviour body language.

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

 

 

 

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.

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