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11 hours ago

Motivational Moment No 80 - Hack Your Happy Hormones. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon: https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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11 hours ago

When we undertake certain activities, we release specific combinations of neurochemicals. All of these chemicals have a purpose. As well as the ones we emit when we are stressed, we release hormones in response to positive experiences.Once you're aware of your 'happy' hormones, what each one is responsible for and how to trigger them, you can purposely choose to do the activities that force their release. Thereby enhancing your well-being and effectively combating stress and anxiety.Building these activities into your daily routine will help you feel good from the inside out. Happiness does not necessarily come from anything external; it's something we can easily create within us by hacking our neurochemicals. The four principal 'happy' hormones are dopamine (The Reward Chemical), oxytocin (The Love Hormone), serotonin (The Mood Stabiliser) and endorphins (The Pain Killer).Motivational Moment No 80 - Hack Your Happy Hormones. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon in Kindle and paperback formats.#emotionalintelligence #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #100MM #100motivationalmoments ... See MoreSee Less
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1 day ago

When we experience stress, our focus narrows; think of it like viewing your phone in portrait mode. This is one of the side-effects of the stress response. Our brain is attempting to focus all our attention on the one significant 'threat' so that we can deal with it quickly and effectively. The problem is that there is rarely just one thing causing us stress today; therefore, narrowing our view, is not particularly helpful, and can make us feel even worse. When we physically move forward outdoors, our view automatically widens; this is another throwback to our caveman times when we had to be aware of physical threats coming from all sides when out in the open. It’s another excellent reason to schedule your 15-minute daily walk, focussing on the horizon (or as far ahead of you as you can see), which automatically widens your view from portrait to landscape.Motivational Moment No 79 - Stress Forces Narrow Focus. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon in Kindle and paperback formats.#emotionalintelligence #resilience #mentaltoughness #stress #100MM #100motivationalmoments ... See MoreSee Less
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2 days ago

Motivational Moment No 79 - Stress Narrows Focus. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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2 days ago

Motivational Moment No 78 - The 15-Minute Walk. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon.https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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3 days ago

One of the quickest and most effective ways to reduce the effects of stress is simply to go for a walk.Just 15 minutes walking each day (preferably outdoors) is clinically proven to reduce the effects of stress, anxiety, and depression. When you increase your heart rate for a minimum of 15 minutes, you use up the stress hormones (adrenaline and cortisol). After all, they are there to give us a quick burst of energy!Not only will you effectively utilise those neurochemicals, but you will release ‘happy’ hormones, including endorphins, serotonin, and dopamine.Everyone can find 15 minutes in their day; take a break at lunchtime or after work. Schedule it in as you would any other important meeting. Not only will you feel better, but you will increase your brain functioning; giving you the ability to deal with problems and multi-task more effectively. As you walk, make sure that you look towards the horizon, which is clinically proven to reduce the adverse effects of stress even further by widening your view.Motivational Moment No 78 - The 15-minute Walk. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon in Kindle and paperback formats.#emotionalintelligence #mentalhealth #resilience #100MM #100motivationalmoments ... See MoreSee Less
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3 days ago

Motivational Moment No 77 - Stress Neurochemicals. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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3 days ago

When we experience stress, adrenaline (norepinephrine – the flight/fight/freeze hormone) gets released immediately. It increases our heart rate and focusses our attention; giving us a 15-minute burst of energy, to enable us to deal with the immediate ‘threat’. Secondly, cortisol (the Stress Hormone) is released. It regulates the bodily functions that aren't crucial at that moment, e.g. immunity, digestion and growth, reproductive functions.Over time, if unused, these two chemicals build up in the bloodstream, suppressing the immune system. Ultimately, their accumulation can result in physical illnesses, e.g. diabetes, heart problems, etc., and mental health issues, such as stress, anxiety, depression, etc.Therefore, it's critical to manage your stress levels. You can do that by learning to control your thoughts (using the techniques in this book) and taking adequate exercise, which actively burns off the excess neurochemicals.MM No 77 - Stress Neurochemicals. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon in Kindle and paperback formats.#emotionalintelligence #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments ... See MoreSee Less
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4 days ago

Motivational Moment No 76 - The Stress Response. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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4 days ago

Our minds can’t tell the difference between something real and something we vividly imagine. When we experience negative emotions such as stress or anxiety, whether real (hearing footsteps behind us on a dark night), or imagined (worrying about job security), our brains react in precisely the same way; firing off the stress response (i.e. fight, flight, freeze).Biochemicals, adrenaline (norepinephrine), and cortisol get released into the bloodstream giving us a quick burst of strength and energy to enable us to deal with the threat. It is a DNA based response dating back to our caveman times when we had to either fight saber tooth tigers, run away or freeze until the danger had passed. Although it is still a valid reaction to physical threats today, it isn't helpful for 'perceived' threats, e.g. worrisome thoughts that trigger stress and anxiety.We can lower the effects of the stress response by managing and controlling our thoughts; however, the quickest way to reduce the biochemical impact is to use them for what they were designed for, physical exercise!Excerpt from my latest book, '100 Motivational Moments' available in Kindle and paperback formats, only on Amazon. #resilience #mentaltoughness #100MM #100motivationalmoments ... See MoreSee Less
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5 days ago

Start to tune into your gut feeling (intuition). It is your internal guidance system, designed to keep you safe. Humans developed this primal safety mechanism early in our evolution to protect us from potential harm, and it’s still very much in operation today. However, we often override or dismiss it altogether, choosing instead to rely on what we think rather than what we feel.Your intuition can be far more accurate than anything you could learn externally or rationalise through your conscious thought processes. If something feels wrong, it probably is. Your subconscious deals with thousands of pieces of information in seconds, whereas the conscious mind can only process five. However, the only way it can communicate that something's wrong is through feelings, e.g. something may feel slightly 'off', but you may not be able to describe what that is. MM No 75 - Trust Your Intuition. Excerpt from my new book ‘100 Motivational Moments’, available NOW from Amazon. #emotionalintelligence #mindfulness #mentalhealth #stress #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #mentalwellbeing #mentalwellness ... See MoreSee Less
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6 days ago

Motivational Moment No 75 - Trust Your Intuition. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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6 days ago

Einstein said that the definition of insanity is, ‘Doing the same thing over and over again and expecting a different result’. Yet, so many people expect things to change with minimal or no effort on their behalf. That might be the case in some instances; however, on the whole, things don’t get better until we do. If you continue to do the same things repeatedly, you can’t realistically expect a different outcome. I must use the saying ‘Always do what you’ve always done, always get what you’ve always got’ a dozen times a month with clients expressing concern at their lack of progress. However, it’s usually abundantly clear that they haven't put any effort whatsoever into changing anything.If you want something to be different (a situation, a person or yourself), you have to do something different; the responsibility lies with you. That may mean altering your thoughts, feelings, behaviours or taking alternative actions to those you’ve taken previously. MM No 74 - Do Something Different. Excerpt from my new book ‘100 Motivational Moments’, available NOW from Amazon. #emotionalintelligence #mindfulness #mentalhealth #stress #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #mentalwellbeing #mentalwellness ... See MoreSee Less
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7 days ago

Motivational Moment No 74 - Do Something Different. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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1 week ago

Motivational Moment No 73 - Small Questions. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon.https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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1 week ago

Many of us fail to notice the number of small questions we ask ourselves daily. Questions like, 'What will I have for breakfast/lunch dinner today?', 'Shall I eat that chocolate?', 'Should I go for a walk?'When you start taking care of the small questions, you can potentially avoid larger problems in the future. Consider this; nobody, all of a sudden, wakes up one day overweight, in a lousy relationship, hating their job, in debt, etc. Those things are typically the result of making bad choices over many months or even years, failing to recognise the importance of seemingly unimportant small daily questions and answers.Start tuning in the questions you ask and the decisions you make throughout the day. When you bring consciousness to your thoughts and decisions rather than being on autopilot, the chances are that you’ll begin to make better choices. Make the small questions count.MM No 73 - Small Questions. Excerpt from my new book ‘100 Motivational Moments’, available NOW from Amazon. #emotionalintelligence #mindfulness #mentalhealth #stress #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #mentalwellbeing #mentalwellness ... See MoreSee Less
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1 week ago

When you say that you should do something, the chances are that you have no real intention of doing it! ‘Should’ is procrastination language; it literally shuts us down from achieving what we set out to do.For example, when you say, ‘I should be writing that report’, ‘I should be doing the laundry’, ‘I should be exercising’, you have no real intention of doing it! There is a saying in N.L.P. (Neurolinguistic Programming) circles, 'Stop shoulding all over yourself.' We spend so much time procrastinating, talking about all the things we should be doing, that we fail to deliver a fraction of what we’re capable of achieving.Instead, choose to consciously remove the word from your vocabulary and replace it with positive intention. For example, ‘I am going to….’, ‘I will…’ and you’ll be much more likely to reach your goals.MM No 72 - Stop 'Shoulding' All Over Yourself. Excerpt from my new book ‘100 Motivational Moments’, available NOW from Amazon. #emotionalintelligence #mindfulness #mentalhealth #stress #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #mentalwellbeing #mentalwellness ... See MoreSee Less
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1 week ago

Motivational Moment No 72 - Stop ‘Shoulding’ All Over Yourself!. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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1 week ago

Motivational Moment No 71 - Ask For Help. Excerpt from my new book 100 Motivational Moments, available NOW on Amazon. https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860If you enjoy this content, if you could 'like', 'comment', 'share’, it really does make a difference! Thank you.#emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness ... See MoreSee Less
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1 week ago

If you find things are getting on top of you, (at home or work), please seek help as soon as possible. Avoid putting it off in the hope that things will get better; they rarely do. Many people mistakenly believe that asking for help is either a sign of weakness or that others are too busy. However, we ALL need a little help from time to time; even the most successful achievers.Speak to someone who you know will keep your confidence – often a good chat with a friend over coffee can be all you need. However, if your problems are more complex, find a coach or a therapist who can help you make sense of what’s going on and help you create a workable plan.If you’re feeling particularly stressed or overwhelmed, please speak to your doctor or healthcare professional. There is no stigma attached; they will not judge you, and there's lots of help available. MM No 71 - Ask for Help. Excerpt from my new book ‘100 Motivational Moments’, available NOW from Amazon. #emotionalintelligence #mindfulness #mentalhealth #stress #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #mentalwellbeing #mentalwellness ... See MoreSee Less
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