NEWS!

Jo Banks

12 hours ago

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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Jo Banks

2 days ago

Dopamine (the reward chemical) influences our mood, including feelings of reward and motivation.If our dopamine is low, our energy and motivation will be too.Dopamine gets released when we achieve our goals (large and small).Marketers are very aware of our desire for dopamine (even if we aren’t!).We all have a baseline dopamine level that increases in response to certain stimuli, e.g.:Chocolate x1.5 baselineSmoking x2.5 baselineAlchohol x3 baselineAddictions are created by chasing the dopamine high, not from the 'thing' itself.We get a dopamine hit from other less helpful sources, including:👎🏼 Gambling👎🏼 Excessive Netflix binging👎🏼 Online gaming👎🏼Shopping 👎🏼 Fatty, sweet, salty food👎🏼 Social media scrollingFor better quality dopamine, which lasts long and increases mood, motivation and well-being:👍🏼 Celebrate wins (even small ones)👍🏼 Tick achievements off a list👍🏼 Exercise👍🏼 Get creative (hobbies)👍🏼 Spend time with loved ones👍🏼 Engage in problem-solvingFor 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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Jo Banks

3 days ago

When we experience stress, our focus narrows; think of it like viewing your phone in portrait mode. This is one of the many side effects of the stress response.Our brain attempts to focus all our attention on the one significant 'threat' (think 'sabre-tooth tiger') so we can deal with it quickly and effectively.The problem is that there is rarely just one thing causing us stress today; narrowing our view is not helpful and can make things feel even worse.However, when we physically move forward outdoors, our view automatically widens; this was 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. When you do so, focus on the horizon (or as far ahead of you as you can see).Doing this automatically widens your view from portrait to landscape, minimising feelings of overwhelm.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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Jo Banks

4 days ago

We waste so much time doing things without considering WHY we’re doing them. For example, how many meetings have you attended and at the end thought, ‘What was the point of that?’ You’ll find that you will achieve far more when you get clear on your outcomes. For example: 👍 If you need to have an awkward or difficult conversation, decide the result you want first and design questions to help you achieve it. 👍 When you send an email, consider the outcome. For example, do you want the other person to take action, or are you merely passing on information? 👍 When arranging a meeting, establish what you want to achieve by the end. If you’re unclear, the other participants will be too.👍 When you visit or call a friend, what’s your desired outcome? Are you just going to hang out, to help them, to make them feel 'special' or all three? By consciously choosing your intention or outcome for anything, your actions will produce more powerful results. You'll be making more of your most valuable asset, time.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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Jo Banks

5 days 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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Jo Banks

6 days 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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Jo Banks

7 days ago

Our biological rhythms play out over 24 hours, corresponding to the Earth’s rotation around the Sun. Our Circadian Rhythm controls our sleep/wake cycle, heartbeat and digestion.Our sleep cycle:🌙 Each lasts 90 minutes, where we alternate between light, deep, and R.E.M. sleep (Rapid Eye Movement, which is when we dream).🌙 We have approximately five cycles during a typical 7-8 hour sleep.🌙 If you wake up at night, it can take a complete cycle, i.e. 90 minutes, to fall back asleep.🌙 Avoid allowing too much light into the back of your eyes when you wake up (from your phone or overhead light). It will stop melatonin release and trigger serotonin because your brain thinks it's daytime.🌙 Leave your phone in another room so you aren't tempted to use it if you wake up.🌙 If you use your phone for an alarm, Instead, consider investing in an old-fashioned alarm clock.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones', click https://linktr.ee/jobanks #sleep #bettersleep #worry #productivity #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

1 week ago

When you say that you SHOULD do, be or have something, the chances are that you have no real intention of achieving it!‘Should’ is procrastination language; it literally shuts us down from even starting.For example, when you say,👎 ‘I SHOULD write that report.’👎 ‘I SHOULD be doing the laundry.’👎 ‘I should go to the gym.’In reality, you have no real intention of doing it!There is a common saying in N.L.P. (Neurolinguistic Programming) circles, 'Stop SHOULDING all over yourself!'When you catch yourself using the word 'should', consciously change it and replace it with a positive statement instead.For example, change it to something like:👍 ‘I am going to….’👍 ‘I will…’👍 'I intend to...'Using positive intention language will indicate to your brain that you're serious about achieving your goal.(Incidentally, when we use 'should' when referencing someone else, e.g. 'They SHOULD be doing X.Y.Z.', we are usually judging them.)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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Jo Banks

1 week ago

One of the quickest and most effective ways to reduce the effects of stress is simply to go outside and walk for 15 minutes, even on a cloudy day.15 minutes of walking is clinically proven to reduce the effects of stress, anxiety, depression and overwhelmThe benefits include:👍 Buring off adrenaline and cortisol, the biochemicals released into the bloodstream when we trigger the stress response.👍 You will release ‘happy’ hormones, including endorphins and dopamine. If you walk with someone else, you'll also release oxytocin.👍 It helps regulate our circadian (sleep/wake) cycle. For example, if you're not sleeping well, especially during winter, you may not be getting enough natural daylight in the back of your eyes. Sunlight regulates the serotonin release necessary for sleep/wake and other critical internal cycles.👍 The lateral eye movement that happens automatically when moving forward outside reduces feelings of overwhelm, making us feel calmer and more in control. (EMDR, the effective therapy treatment, is based on lateral eye movement.)Everyone can find 15 minutes in their day to take a break at lunchtime or after work. Schedule it as you would any other important meeting.If walking is a problem for you, just sitting outside also has many benefits.Not only will you feel better, but you will also increase your brain functioning, allowing you 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.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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Jo Banks

1 week ago

Never give up on your dreams! You may need to reprioritise or devise a more workable plan, but if you have the idea to do something, you can make it work.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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Jo Banks

2 weeks ago

Our minds can’t distinguish an actual physical threat and a vividly imagined one.When we experience negative emotions such as stress or anxiety, whether real (hearing footsteps behind us on a dark night) or imagined (worrying, panicking or overthinking), our brains react in precisely the same way, firing off the stress response (i.e. fight, flight, freeze).Biochemicals, adrenaline and cortisol, get released into the bloodstream, giving us a quick burst of strength and energy to deal with the threat quickly and efficiently.It is a DNA-based response dating back to our caveman times when we had to fight sabre 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 and using tools such as breathwork and meditation.However, the quickest way to reduce the biochemical impact of the stress response is to use those chemicals for their original purpose: physical exercise!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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Jo Banks

2 weeks ago

A little positive exercise for a Monday morning! 🙌🏼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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Jo Banks

2 weeks 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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Jo Banks

2 weeks ago

✨ New blog just dropped!Are you unknowingly falling into manipulation traps? Manipulators often use Fear, Obligation, and Guilt to influence your actions—and the worst part? It often feels like your fault.In this post, I’m breaking down these emotional triggers and sharing practical ways to protect your boundaries.💬 Give it a read and let me know—have you experienced this at work or in your personal life?👉 https://jobanks.net/2025/04/07/3-things-making-you-susceptilbe-to-manipulation/#Manipulation #Boundaries #EmotionalAwareness #Narcissism #Coaching #WorkplaceWellbeing #JoBanks ... See MoreSee Less

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Jo Banks

2 weeks ago

🚨 New video now live!Ever felt like someone had an invisible hold over you—like you were saying yes when you meant no?It might not be in your head. Manipulators often rely on three emotional triggers to get what they want: Fear, Obligation, and Guilt (F.O.G.)In my latest YouTube video, I’m breaking down how this works, where it shows up (especially in toxic workplaces), and what to do about it.🎥 Watch here: https://youtu.be/ZnXU65oHAMA💬 Drop a comment if you’ve seen this in action!#Boundaries #ManipulationTactics #NarcissisticAbuse #LeadershipSupport #JoBanks #ExecutiveCoach ... See MoreSee Less

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Jo Banks

2 weeks ago

I love this quote by Dr Nicole LePera. ❤️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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Jo Banks

2 weeks 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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Jo Banks

2 weeks ago

I think this is such an important message. It's never too late. We aren't our parents. We have far more choices now, and age is just a number.If you've been wishing you could change something about your life but think it's too late, maybe this is the sign you need to rethink!☀️Sit down with a pad and a pen (yes, old-school) and write about how you'd like your life to be. Do this exercise over the next week and let your ideas flow.☀️Don't edit. Just flow.☀️At the end of the week, read back what you've written.☀️Are there any themes? ☀️What actions can you take? (It may be something as simple as doing some research!)☀️Get into action... Motion creates more motionFor 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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Jo Banks

2 weeks 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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Jo Banks

3 weeks 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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