5 Ways To Lift Your Spirits When You’re Feeling Down

5 Ways To Lift Your Spirits When You’re Feeling Down

We all have techniques we depend on to lift our spirits when we’re feeling down about ourselves or our lives.

“You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” ~Louise L. Hay

A while back I realized something about my spirit lifting practices that I’d found most effective – some were outward facing and others inward facing.

Now, outward facing or external validation is when you lift your mood through appreciation or approval from other people. Whereas inward facing or internal validation is when you accept your own feelings in a non-judgmental and loving way and then let them go.

It’s not about ‘getting OVER things’ rather moving through them, which involves acceptance, processing and integrating. It can be tough but always worth it! I call it the breakdown before the breakthrough.

My aha moment was that internal validation is a core foundation of self love and self care.

How do you lift your spirits? Is it outward facing or inward facing or a mix of both?

 Getting help from others is only one part of the equation. We also need to be able to validate, support, and help ourselves.

As a healer, you create a space for healing but the person has to walk the journey.

With this in mind, I’ve come up with a few ideas to create a little more balance in my support system, making myself a more central part of it.


If you’re also looking to increase your capacity to lift your spirits so you can depend less on validation from others, you may find these ideas helpful:

1. Get in the habit of asking yourself, “What do I need right now?”

I’ve got better at this through practice. It can feel clunky at first.

I schedule in practice “what do I need right now?” time every night between 9pm and 10pm. And I so look forward to it! It builds an internal validation muscle that’s strong so you can apply it in your life any time.

If you’re feeling down, or down on yourself, ask yourself: “What does my body need? What does my mind need? What does my spirit need?” Or otherwise expressed: What will make you feel better, more stable, healthier, and more balanced?

You may find that you need to nurture yourself with a relaxing mineral salt bath, practice deep breathing or meditation to clear your head, journal to express and process your feelings or drink a relaxing herbal tea.

This is what the act of validating yourself looks like. Whenever you address your needs, you reinforce to yourself that they are important, regardless of whatever you did or didn’t do previously.

It is a sign of strength and what you are willing to do for yourself.


2. Make a “you” section in your daily gratitude journal.

Gratitude journals help you recognise and celebrate all the good things in your day. Take 5-10 minutes each evening to appreciate and give yourself some credit.

Note down the things you’ve done well, the choices you’ve made that you’re proud of, the progress you’ve made, and even the things that required no action at all—for example, the time you gave yourself to simply be.

When you regularly praise yourself, self-validation becomes a habit you can depend on when you need it the most.


3. Before seeking external validation, ask yourself, “What do I hope that person tells me?” Then tell it to yourself.

Odds are, you aren’t always looking for someone’s advice or opinion when you come to them with a painful story. You’re looking for them to confirm you didn’t do anything wrong—or if you did, that you’re not a bad person for it.

Essentially, you’re looking for someone else to see the best in you and believe in you. Give yourself what you’re seeking from them before making that call. Then by all means, make it if you want to.

The goal isn’t to stop reaching out to others. It’s to be there for yourself.

The words you want to hear from someone else will be far more powerful if you fully believe what they’re saying.


4. Recognize when you’re judging your feelings.

If you’re in the habit of feeling bad about feeling down or insecure, or generally having emotional reactions to emotions, you will inevitably end up feeling stuck and helpless.

Get in the habit of telling yourself, “I have a right to feel how I feel.” This will help you understand your feelings and work through them much more easily, because you won’t be so deeply embedded in negativity about yourself.

Once you’ve accepted your feelings, you’ll then be free to seek support for the actual problem—not you self-judgment about having to deal with it.


5. Let the adult version of you talk to your inner child.

Many of us didn’t receive the type of love, support, and kindness we needed growing up, and this may have taught us to treat ourselves harshly and critically.

When you’re looking for that warm, fuzzy feeling that emerges when someone you trust tells you, “Everything is going to be okay,” imagine yourself saying it to your younger self.

Picture that little kid who tried so hard, meant no harm, and just wanted to be loved and cherished. This will likely help in deflating your self-criticism and fill you a genuine sense of compassion for yourself.

Once again, this doesn’t need to be an alternative to seeking compassion from others; it just provides a secure foundation from which you’ll be better able to receive that.

Do you have any techniques for lifting your spirits that validate yourself?


Now, it’s time to convert words into action and set you up for success!

Let’s start with Step 1: “What do I need right now?”

To turn on the self care juices I asked Crystal at Ecology Skincare to put together a self-care package for YOU.

So, here we have it….

Replenishing Mineral Salts (packed with magnesium and trace elements) to relax, detox, calm and soothe your beautiful body while you’re having a bath or foot bath.

As a BONUS,  you’ll also receive –

  • Guided relaxation audio – That you can use while you’re soaking in your bath or footbath to help you relax and unwind …even further. It’s like a super boost to your self-care timeout
  • Guided 3 minute breathing space audio
  • Stick notes pack – Put them on your bathroom mirror,your fridge, computer …or anywhere as a physical reminder to take time out for yourself


I’d love 500g bag                            I’d love 1kg bag

If there’s someone you know, who might need a little help to lift their spirits, please share to spread the love.


May your spirit soar,  love Julie xo

7 Benefits of Infrared Sauna Therapy

7 Benefits of Infrared Sauna Therapy

As you may know sweating is a fantastic way to detox your body of unwanted toxins and improve your circulation, especially today when chemical loads are so high. Your skin is your ‘third kidney’, since it’s believed to be responsible for eliminating up to 70% of your body waste.

If you’re injured or unable to exercise, sweating can be almost impossible. In these situations, turning to infrared saunas to sweat can be helpful.

Infrared saunas have a multitude of benefits from helping you to relax, to relieving pain, losing weight, detoxifying and creating glowing skin.

I’m constantly hearing stories from clients with chronic pain, fibromyalgia, muscular injuries and recurrent infections who swear by infrared saunas for their recovery or ongoing recovery.


7 Benefits of Infrared Sauna Therapy


1. Boosts Immune System

Increasing your body temperature tricks your body into believing it has an infection so it up regulates white blood cell and antibody production. Giving you a huge immunity boost. Great for lingering and recurrent infections or not quite feeling right after a cold or virus.


2. Relaxation

Warmth is relaxing to your body and mind as we all know. Infrared saunas turn up this effect up by increasing your circulation and heart rate similar to mild cardio workout. Endorphins and serotonin (the happy drug) are released into your blood and pumped around the body giving you feelings of euphoria and calmness. And who doesn’t want more of that! Also great for regulating sleep patterns.


3. Detoxification

Sweating is a crucial elimination pathway in the body, alongside breathing, urination and defecation. Essential to helping your body release toxins, including heavy metals like mercury and lead, and environmental chemicals. Infrared saunas are seven times more effective at eliminating toxins than traditional Swedish saunas, based on steam or heaters.

Why not team a series of infrared sauna sessions with a detox programme? Crank up removing the toxins in your body that keep you overweight, double your energy and feel super clear-headed. Book in to get started on a customised detox today.


4. Improved circulation

Infrared saunas increase your circulation and blood flow by increasing your core body temperature, without increasing your blood pressure. This happens because blood flow is diverted from your inner organs towards the extremities of the skin.

Regular infrared sauna use in the middle-infrared level, can stimulate blood flow, improve muscle recovery, and decrease pain and inflammation after intense exercise.


5. Pain Relief

Infrared saunas speed up healing and reduce pain by stimulating vasodilation of peripheral blood vessels, bringing oxygen to joints, muscles and extremities and removing metabolic and toxic waste products faster through the skin.

Infrared saunas also help to release large amounts of endorphins, enkephalins, serotonin, dopamine and norepinephrine, which help regulate pain, mood, sleep, appetite, anxiety and concentration.

Chronic pain, joint pain, headaches, arthritis, fibromyalgia and sports injuries all benefit from infrared sauna therapy.


6. Glowing skin

Clearer, softer and healthier looking skin are all by products of using infrared saunas. This happens through increasing the circulation in your skin, eliminating toxins and chemicals from your pores and removing dead cells on your skins surface.


7. Weight Loss

Did you know a 30 minute infrared sauna session can burn roughly 600 calories? How? Well energy is needed to keep up with an increased heart rate and having to lower your core temperature.


How do Infrared Saunas work?

Infrared sauna emits rays that penetrate the dermal layers of the skin pulling toxins from the deeper stored fat cells and muscle. This strategy is far more efficient than regular saunas (7x more detoxifying) which use steam or heaters to raise ambient air temperature, which then heats you.

Infrared will directly heat you, raising your core temperature which then heats the ambient air. This makes it a more bearable heat to sit in for longer periods of time.

Infrared sauna treatments are full spectrum which means they have different levels: near, middle, and far.

These different levels represent the different sizes in infrared wavelengths and refer to the intensity of the treatment. Most people find that:

  • near-infrared levels are best for pain, wound healing and increased immune function
  • middle-infrared levels are ideal for weight loss, increasing circulation and promoting muscle relaxation
  • far-infrared levels are used primarily for detoxification purposes, relaxation and reducing blood pressure.

Please check with your doctor before using infrared saunas if you have –

  • Pacemakers
  • Pins, rods and other implants
  • Medicines applied by skin patches
  • Pregnancy
  • Silicone implants



Infrared saunas are safe to use daily but it’s best if you start slowly to make sure you acclimatise to the heat. So, start with 30 minute session from 1 to 3 times a week depending on how you cope with heat then progress to 45 minutes which can be done daily if desired.

Tom, from Private Sea says if he feels like he’s getting a cold he uses the infrared sauna daily for 2 weeks to give his immune system a boost and clear the virus. However, he does say his symptoms are normally enhanced the day of the sauna then clear the following day.

My go to for infrared saunas is the Private Sea Float Centre, where I often team it with a float or a massage. It’s one of my self care treats. I also love to give it as a gift. Self care is so lacking today in this busy world.

If this article has helped you and you feel it may help someone else you know please share it.

Julie xo

Making Changes – What Hat Are You Wearing?

Making Changes – What Hat Are You Wearing?

Our mind works on different levels to make and maintain change.

Sometimes we use the metaphor of putting on “Different Hats” in different areas of our life. We may have heard the saying “I need to put on my thinking cap”, or “I’ve got my business hat on now”.

This metaphor can also be equated to the different levels of our mind.

It’s helpful to know that different levels of our mind control different areas of function, thinking, behavior, feeling and very importantly… our ability to make, change or keep patterns.

To understand more let’s look at the different Levels of the Mind… the Unconscious, Subconscious and Conscious.

The deepest level is what we know as the “Unconscious” mind. We might call this the “Beenie Brain“.

The unconscious mind runs our automated functions; just to name a few:

  • breathing
  • heart rate
  • blood pressure
  • eye movements
  • digestion
  • metabolism

It’s like wearing a Beenie we hardly even notice… it’s just there!

The next level is what we know as the “Subconscious” mind. We could think of this as the “Fascinator Brain”.

It’s like those fancy fascinators you see ladies wearing at the races. There’s quite a bit going on, it’s more imaginative with lots more bells and whistles!

The subconscious mind is creative and does not differentiate between reality and imagination.

So when a pattern is suggested through life experience or in hypnosis the brain is more likely to simply accept it. The subconscious mind is where patterns are made.

Patterns may be unhelpful such as  –

  • anxiety
  • depression
  • phobias
  • pain
  • smoking
  • overeating
  • poor sleep

Or helpful and desirable like –

  • creativity
  • learning
  • confidence
  • performance at school/ work
  • riding a bike
  • speaking a language

Once a pattern has been created it is stored in the “Conscious” mind.

This is like the Serious Hat we wear to a work function or business event.

It’s all business, no frills…because the “Conscious mind is our version of “Reality.

The conscious mind is really important because it keeps our patterns going. This is why a persons version of reality can seem very set.

This is great if patterns are helpful. For example, a strong belief in your own values, resilience or the people you love.

But sometimes we hold onto unhelpful patterns. Even when somebody presents a logical argument, we may cling on to what we believe is reality to us.

For example, you can tell someone who has aerophobia, (i.e. a fear of flying) all the safety statistics and rational reasons why flying is a safe and wonderful way to travel. But it doesn’t change the belief they hold as reality, that it is frightening, dangerous and potentially life threatening.

We can talk to them til we’re blue in the face! And in traditional psychology we often do talk with patients until we’re blue in the face….because we are talking with their conscious mind.

They are learning about their triggers, patterns of feeling, thinking, behaving and functioning which is ok, but often the “problem” pattern itself isn’t changing.

The conscious mind is not great at changing patterns it’s only great at holding them as our version of reality.

Patterns are made and changed in the subconscious. So if you want a new pattern the subconscious is the place to create it.

This is where clinical hypnotherapy with an experienced therapist is a powerful tool. It accesses the subconscious mind and its patterns at the level where they are created.

Remember…Your Brain Is Running Your Life. It is your brain that has created these patterns and so, it is also capable of creating something different.

The subconscious mind is the Pattern Maker and the Pattern Breaker.

Every pattern is susceptible to change, you just have to have the right HAT on! 

So if you’re ready for a change grab your Hat and Book In to see…

Perri at Mt Eliza Wellbeing Sanctuary by calling 9787 2111 or email any queries to perri@wellbeingsanctuary.com.au

Perri Curtis, Clinical Hypnotherapy-Psychology, Wellbeing Sanctuary, Wooralla Dr & Bundara Cres, Mt Eliza 03 9787 2111

I love sharing other resources that may help you on your journey through life. So, if you liked what you’ve read and feel it can help someone you know please share it around. It may just help someone you know get unstuck.

Histamine Intolerance – Is it affecting you?

Histamine Intolerance – Is it affecting you?

Frequently breaking out in hives, flushing skin rashes? Have regular hay fever, headaches, nausea or diarrhoea? Can’t work out why or what’s going on?

You may have a histamine intolerance….

Here’s what was happening to Joanna – patchy red blotches at the slightest provocation or scratch, a frequent red rash on her neck, chest, arms and back that lingered for hours to days to weeks. Regular headaches and hay fever and occasional nausea and stomach cramps. Being in her twenties, it constantly embarrassed and annoyed her. She wanted it fixed ASAP.

Sound like anyone you know?


Why do histamine intolerances occur?

Histamine intolerance occurs when there’s a turning down of your body’s mechanisms that metabolise histamines. So, your histamines build up, similar to water backing up in a blocked sink. Their slower breakdown means the load of histamines you can handle is reduced.

My job is to help clear that blockage.   


What are histamines?

Histamines are natural amino acids found in fermented or aged food and beverage products. Histamine is also naturally produced in the body and is used to signal immune activity.

Common food sources of histamine are aged cheeses, aged fish products (smoked, tinned), preserved meats, berries, citrus, cocoa, spinach and eggs. Alcohol also contains a small amount of histamine, however alcohol worsens histamine intolerance symptoms due to blocking the metabolism of histamine.

Do you get hay fever like symptoms after red wine and aged cheese? Now you know why..


Signs and symptoms of histamine intolerance?

Often similar to allergic symptoms like hay fever, skin rashes, airway constriction, nausea, vomiting, diarrhoea, headaches and fatigue.


Timing and onset of histamine intolerance symptoms.

Symptoms of histamine intolerance manifest in response to the total amount of unmetabolised histamine within the body. For example, if you consumed a large amount of histamine rich foods over a short period of time you may experience symptoms within minutes of consumption, however if you consumed smaller amounts of histamine more frequency over a longer period of time you may experience symptoms several hours after ingesting dietary sources of histamine.


The difference between intolerance and allergy?

An intolerance is dependent on the amount of a substance as opposed to an allergy where it’s the mere presence. So, an intolerance is similar to a bucket, where you have a threshold at which you react.

Which is why intolerance symptoms are inconsistent because your histamine load will determine symptom frequency and onset.


Healthy histamine metabolism.

Histamine is normally metabolised by a specific histamine enzyme found in the gut, known as diamine oxidase (DAO).

Deficiencies in DAO inhibit the body’s ability to break down dietary histamine, resulting in excessive levels of histamine in the body.

Several factors can inhibit DAO, including alcohol, some medications such as antidepressants, anti-pyschotics and blood pressure medications.

Compromised DAO occurs from poor gut barrier health. Onset of histamine tolerance may coincide with an event that has disrupted your gut barrier function, such as stress, inflammation or infection.


Treatments to reduce histamine intolerance and improve DAO production.

Goal is to regain the ability to tolerate dietary histamines.

Histamine avoidance is necessary to reduce acute symptoms alongside addressing the drivers of gut dysfunction including stress, infection, dysbiosis and nutrient deficiencies.

Improving gut health will enhance DAO production alongside ensuring adequate levels of nutritional cofactors, vitamin B6, vitamin C, zinc and copper.

Bacteria within your microbiome can assist histamine metabolism, however, bad gut bacteria may produce histamine and thus exacerbate histamine intolerance symptoms.

Natural compounds such as quercetin enhance histamine metabolism.

Before reintroduction of histamine foods need to address diet, enzymes, bacteria and barrier. Reintroduction is necessary to allow patients to consume a range of nutritious foods and enjoy their quality of life.


Click here for a 20 minute podcast on Histamine Intolerance with Laurence Katsaras interviewing Naturopath and Researcher, Joanne McNeil (courtesy Metagenics Australia)

Understanding and knowledge can help you feel empowered to regaining your health, but can feel overwhelming if you didn’t major in biology or biochemistry.

Need help applying all this knowledge to your body in an easy and doable way? I’m here if you need a guiding hand or have any questions. Click here to book online.

If you know anyone who would benefit from this information, please share it.

Julie xo (Feeling Great Naturopath, Mt Martha)

7 Steps To Identify What Areas of Your Life Need Self Love

7 Steps To Identify What Areas of Your Life Need Self Love

Us humans are such complicated beings, it’s no wonder we become overwhelmed and confused when we think we are doing something right, yet the results show the opposite.

[ezcol_1half]The Wellness Wheel, have you heard of it?

Do you know its benefits?

How can it help you?

There are many variations of this tool and let me tell you it’s definitely an invaluable method to help you manage your everyday struggles and to gain an understanding of different areas of your life.[/ezcol_1half] [ezcol_1half_end]7 steps to finding your truth empowerment[/ezcol_1half_end]