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NEWS!

3 weeks ago

We spend so much of our time wanting to be liked by others, but we don't even like everyone! So, it's actually trying to reach for the impossible.Instead, focus on liking or, rather, LOVING yourself. Easier said than done for many of us, but definitely no harder than trying to get the whole world to like us!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones', click https://linktr.ee/jobanks #bepositive#motivation#motivationalsayings#inspirationalsayings ... See MoreSee Less
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3 weeks ago

Unfortunately, it’s extremely common for us to feel the need to seek out validation from others. This can be a particular issue for those of us who grew up without it.The problem with seeking validation is that we often seek it from people who haven’t even got their own 'stuff' together! You don’t need other people to tell you what’s right or wrong for you. Only you know that. Trust your instincts - your intuition is ALWAYS right.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks#stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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4 weeks ago

People will often attempt to dissuade you from doing the things you want to do. They do that for several reasons...1. You’re holding up a mirror to them, and that makes them feel bad.2. They don’t have the skills, experience, energy or will to do what you want to do.3. They fear that if you succeed, things will change.4. They fear that if you succeed, it will make them look bad.You know what’s right for you. Don’t be put off. DO THE 'THING'!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones', click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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4 weeks ago

This one is a reminder for me as much as for anyone else!Keep on keeping on - you're doing great, and don't let anyone else tell you differently!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones', click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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4 weeks ago

You are creating your future today!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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4 weeks ago

Using your Circadian Rhythm to manage your day will reduce stress, anxiety and negative emotions and increase productivity. To use your bio-rhythms to your advantage:👍🏼 Start to tune into your natural 90-minute cycle, noticing when you are more/less productive or have a greater or lesser attention span. There will be a pattern to it. 👍🏼 If you struggle to focus when you start work, you could be in a lower phase of your rhythm. It won’t last long, but doing something less demanding during the first 10 minutes may be beneficial.👍🏼 Try not to force concentration if you’re struggling; take a 5-minute break, move away from your workstation (if possible) and do something unrelated.👍🏼 Avoid napping for more than 20 minutes as it activates the sleep version of the rest-activity cycle.👍🏼 Taking a 15-minute walk at lunchtime or the end of your working day can help focus and attention. Go when you notice a dip in your levels of concentration.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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4 weeks ago

We often experience conflict because we can't see past our view of how a person or situation should be. We typically learn these responses by copying our primary caregivers up to the age of seven.We are literally programmed or conditioned into a particular behaviour or ways of thinking, which becomes firm by the age of 7, embedded into adulthood.The next time you find yourself in conflict, take a step back and see if there's a way to reframe (see things from a different perspective). Ask yourself some powerful questions:❓What else could this mean?❓What could be another way to see/think about this situation?❓What might be going on with that person that makes them think that?Reframing is an incredibly powerful tool that can take us out of learned helplessness (often part of our childhood conditioning) and into a position of power.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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4 weeks ago

We are programmed at a very early age with our beliefs, values and rules. Although these can change as we age, many of us still have the same conditioned thoughts and responses we learned in childhood.Furthermore, many of us defend our point of view at all costs, consistently looking for evidence to back it up. The problem with this is that there are always at least two ways of looking at any situation. As the adage goes, 'Seek, and ye shall find!'The next time you find yourself locking horns with someone, take a step back and look at the issue from the outside in. You may find that you have outdated thoughts and behaviours that no longer serve you!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

One thing that putting myself 'out there' on social media and hosting public 'training' sessions has taught me is that people believe it gives them the right to criticise and force their opinions on you.Many of my clients also often experience the same thing. One, in particular, has had to come off social media entirely because she was getting trolled by people who were quite clearly jealous of her hard-earned success.One thing I've come to realise is:1. There's a huge difference between constructive feedback and downright nastiness.2. If someone criticises you, it says far more about them than it does about you.3. People who are unable to be happy for others typically are not ready, willing or able to do what you are doing.4. Your willingness to do the things they aren't willing to will trigger feelings of low self-worth and low self-esteem in them. 5. They fundamentally feel insignificant and insecure (albeit often at a subconscious level), and they make themselves feel better, temporarily, by putting you down. 6. By putting yourself out there and trying to make a difference in the world, you're already doing 100% more than they ever will!If fear of judgment is putting you off doing something important to you, my advice is to feel the fear and do it anyway! You can never please all of the people all of the time, but if your heart is in the right place, and you've got something important to share with the world, JFDI (Just Flippin Do It!).Here's the thing: not everyone is going to like you, but you don't like everyone either!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

If you know that you have to do something you’re nervous or stressed about, e.g. an interview or the kids are driving you crazy, you can trick your brain into feeling more in control by consciously changing your body language.Research by Amy Cuddy (author of ‘Presence’) has proven that adopting a 'power stance' (think ‘Superman’) positively affects our biochemistry. Try it for yourself:1. Stand up tall and strong with your feet apart. Put your hands on your hips, tighten your stomach muscles, put your shoulders back, push your chest out and lift your chin.2. Take some long, deep breaths – in through the nose, out through the mouth. 3. Hold the stance for at least two minutes, and you'll release small amounts of testosterone and cortisol (ladies, not enough to give you a hairy chest!), increasing performance by making you feel more powerful. This technique is straightforward and works every time. Use it anytime you need a boost of confidence or want to feel calm and in control.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

Recent events have taught us that life is short, and it's not always the big or expensive things that make us happy.Incorporating the following practices into your daily routine will not only make you feel better, but they’ll help condition your nervous system for success:• Laugh more, releasing endorphins.• Search for the positives daily, no matter how hard it is (reframe).• Do something every day that makes you happy, even if it’s just for 10 minutes.• Be kinder to yourself and others – we’re all doing our best; if we knew better, we’d do better.• Regularly practise self-care activities; remember, you can’t pour from an empty cup.• Practise ‘Gratitude’ - there is always something to be grateful for. Being grateful positively affects our well-being and resilience.Remember, you can’t always choose what happens to you, but you can decide your response.Another of my favourite sayings is that if you always do what you’ve always done, you’ll always get what you've always got!Things won't change until you do.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

Our bodies and minds are inextricably linked. If we're not feeling great, it's likely to be reflected in our body language.However, it's now widely accepted that we can change an unresourceful state by changing our body language. The next time you feel in a bad, negative, unhelpful, anxious mood, try these techniques:🤸 Get up and move. 🏃 Go for a walk.☕️ Make a brew.🫨 Shake out your body.🧘 Practise some deep cyclical breathing, e.g....- breathe in for four counts, - hold for two, - breathe out for eight, - hold for two - repeat for five minutes.Although these techniques sound too simple to work, these grounding tools are very effective in helping you shift your emotions.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones', click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

Water is responsible for several vital processes within the body, including removing toxins and waste, maintaining blood circulation, supplying other nutrients where needed, and regulating our internal body temperature.The brain and heart are composed of approximately 73% water; dehydration, even as small as 2%, can negatively affect the brain and other bodily functions. Dehydration and a loss of sodium and electrolytes can cause acute memory and attention changes, headaches, and even migraines. To prevent any loss of body or brain function, take steps to keep yourself properly hydrated. Women should aim to drink at least 2 litres of water a day, 2.5 litres for men (you’ll need more if you're sweating/exercising). Plain water (still or carbonated) is preferable as added colour or flavour must be processed through the kidneys, whereas 'plain' water flushes straight through. For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

Food is fuel, and what you eat greatly influences how you feel, your energy levels, your brain functioning and overall health and well-being. Many underestimate the harmful effects of a poor diet, especially the long-term impact. When you change to a more healthy diet, you also boost your immune system and overall ability to fight infection and disease. However, a good diet doesn't have to be tedious, time-consuming or expensive. One great bit of advice I once got from a nutritionist was, AVOID PROCESSED FOOD!She said, 'You can't get fat or unhealthy from unprocessed, natural food. It's impossible!'The healthier the food you eat, the more your body will adjust, and your cravings for calorie-laden, high-fat, high-sugar foods will naturally decrease.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

It’s critical to schedule time specifically for you. By schedule, I mean put the time in the diary and make it immovable, just as you would any important meeting. Use that time to do something that makes you happy, e.g. yoga, meeting friends, exercising, visiting a coffee shop, reading your favourite book, bubble bath, etc.Many people struggle with this concept, feeling guilty about taking time out for themselves. However, ‘you can’t pour from an empty cup’. You can’t realistically expect to be 100% productive if you're running on empty. Therefore, replenishing your mind, body, and soul is a must, NOT a ‘nice to have’.Doing a little of what makes you happy every day is proven to reduce the stress response's effects, triggering happy neurochemicals. If you’re feeling happier and healthier, not only will it be good for you, but those around you’ll also benefit; behaviour breeds behaviour. For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

If you’re trying to maintain a positive mindset, one of the worst things you can do is have a continuous news stream in the background. As humans, anticipating the next ‘threat’ is deeply rooted within our DNA. It is a primal survival need designed to keep us safe. Prolonged exposure to the news triggers that need and keeps us on false high alert, causing elevated stress levels (stimulating The Stress Response). Over the years, numerous research studies have been on news psychology, and overwhelming evidence shows that ONLY BAD NEWS SELLS. The constant bombardment of negative stories and images we receive through the media can be hugely detrimental to our mental health in the long term. It's one thing to be aware of what's happening globally; it's something else entirely to be obsessed with; it's unhealthy and unhelpful. I recommend limiting your exposure to headlines once or twice a day.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

Our positive and negative habits get created in the same way and follow precisely the same process - trigger, behaviour, reward. Whenever we do something, it's because there is a perceived benefit; we may not be entirely conscious of what that is, but it doesn’t mean the positive intention is not there. Think of a habit that isn’t serving you, e.g. worrying, overeating, procrastination, etc. and ask yourself:1. What’s triggering it?2. What is the behaviour you do (mentally or physically)?3. What reward do you get for the behaviour? (You may have to dig deep on this one).This technique helps you identify when there isn't a valid reward or where it may be outdated, allowing you to replace it with a BBO (Bigger, Better Offer). The BBO could be something as simple as being curious or being kinder to yourself. When you get curious about your behaviours, changing the ones that no longer serve you is much easier.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

The ‘Physiological Sigh’ is a clinically proven method that automatically calms the nervous system when the stress response is activated. It works by triggering the activation of the phrenic nerve to the diaphragm.We automatically do this when we cry and try to talk simultaneously; we also do it during sleep. You will also see your dog do it when it settles down to nap.The ‘sigh’ re-inflates the little sacs in the lungs called the ‘alveoli’, which balance the carbon dioxide and oxygen in the bloodstream and lungs.It's effortless to do, and you can do it anywhere:😮💨 Take two inhales through the nose (until your lungs fully expand and you can't get any more air in) 😮💨 Then release the air through one LONG, slow breath out through the mouth.😮💨 Repeat two/three times, and you should see a significant reduction in your stress levels.Credit: Andrew Huberman (@hubermanlab), neuroscientist and ophthalmologist at Stanford University, USA. For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

When we are stressed or anxious, it almost always gets reflected in our sleep. We often wake up in the middle of the night (typically after the second sleep cycle around 3.00 am), worrying about something that our subconscious has not been able to process satisfactorily. It can then take another full sleep cycle (approx 90 minutes) before we fall back asleep. If you suffer from disturbed sleep, try these tips:[object Object] Ensure that the room is not too hot or cold and is quiet and dark. Avoid using electronic equipment half an hour before bed, as the blue light they emit interrupts melatonin production (necessary for sleep).[object Object] Keep a notepad and pen by the side of the bed. As soon as you wake up, make a note of any worrisome thoughts. Typically, that will be enough for your subconscious mind to consider the matter dealt with, and you will quickly drift back off to sleep. [object Object] If you struggle to fall asleep, go to bed and wake up at the same time (even at weekends) for two weeks to reset your sleeping pattern. For a FREE copy of my 30-page guide on how to Hack Your Happy Hormones, click the link:https://jobanks.net/happy-hormones-guide/#stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #anxietysupport#inspirationalquotes #bestlife #personaldevelopment #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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1 month ago

Almost daily, I'm talking to people struggling with a seemingly neverending stream of situations causing stress, anxiety and overwhelm. When things get tough, it can help to remind yourself that you've survived 100% of your worst days and you'll survive this too.Take some deep breaths and take a step back. The following reframing questions can help pull you out of potentially learned helplessness and into a position of power. Ask yourself questions like:❓ What could be good/positive about this?❓ Who can help me with this?❓ What else can I do?❓ What could be the best next action to take?❓ What could I be missing about this?Getting everything out of your head is a great first step (things often feel much worse when they're in our heads), and taking one small positive action forward can have a considerable knock-on effect.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less
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