by Feeling Great | Energy/Fatigue, Mental Wellbeing
Are You Suffering from Sensory Overload?
Sensory Overload – Is Your Mind Constantly Busy?
Sensory Overload? Think about your day so far. How much of it was spent in true silence? No background music, no conversations, no endless mental chatter, and no constant stream of podcasts or social media scrolling. When was the last time you simply stood still, felt the wind on your face, and fully appreciated the present moment—without distractions or judgment?
For most people, it’s been far too long. In today’s world, the moment our alarm rings, we dive straight into stimulation—checking notifications, listening to music, watching videos, and consuming content all day long. Sound familiar?
This constant bombardment of noise creates sensory overload, leaving us feeling anxious, stressed, and mentally drained. However, science shows that embracing silence can boost brain function, reduce stress, and improve overall well-being.
Let’s explore how quiet moments can transform your mind and body.
What Is Sensory Overload & How Does It Affect You?
Your brain processes a staggering amount of information every second. When bombarded with continuous stimulation—whether from screens, conversations, or background noise—your nervous system struggles to keep up. This can lead to:
- Increased stress and anxiety
- Higher blood pressure and tension
- Weakened concentration and memory
- Reduced sleep quality
The Science Behind Silence
Studies reveal that just two minutes of silence can:
- Lower blood pressure
- Improve brain circulation
- Reduce anxiety levels
- Enhance sleep patterns
Think of your brain like a computer. When too many applications run at once, everything slows down. But when you close unnecessary tabs, your system runs faster, smoother, and more efficiently.
It’s time to press reset and give your mind the break it deserves.
How to Embrace Quiet Time & Reduce Mental Noise
You don’t need to escape to a remote cabin to experience the benefits of silence. Incorporating small moments of quiet into your daily routine can make a huge difference. Here’s how:
1. Take a Mindful Bath
Instead of scrolling your phone or playing music, soak in warm water and simply be present. Let the warmth relax your body and quiet your thoughts.
2. Read in Silence
Enjoy a book without distractions—no TV in the background, no phone in hand, just pure focus.
3. Try Belly Breathing
Deep, controlled breathing calms your nervous system and brings mental clarity. Try inhaling for four seconds, holding for four, and exhaling for four.
4. Walk with Awareness
Slow down your steps and tune into your senses. Feel each step, listen to nature, and let your mind clear.
5. Eat Mindfully
Focus on the experience of eating. Smell the aroma, notice the colors, feel the textures, and truly savor every bite.
6. Meditate for 10 Minutes
Meditation isn’t about stopping thoughts; it’s about observing them without judgment. Even short sessions improve focus, mood, and relaxation.
Fun Fact: Studies show that meditation can enhance memory, boost creativity, and even increase brain size!
Why Silence Makes You Smarter
Still need convincing? Science proves that quiet moments don’t just reduce stress—they also enhance brain function.
- Studies show that 47% of the time, people are thinking about something other than what they’re doing. This leads to poor focus, lower productivity, and increased stress.
- UK researchers found that students who studied in silence had better attention spans than those who listened to music.
- Periods of silence improve decision-making, strengthen concentration, and increase grey matter in the brain.
Struggling to Find Quiet? Start Small.
If the idea of silence feels overwhelming, ease into it. Try guided meditation apps like Headspace or Calm to help train your mind to embrace stillness. Once you feel comfortable, turn off the app and simply enjoy the power of silence.
Silence isn’t empty—it’s full of possibilities. Are you ready to reclaim your peace of mind?
If you’re interested about Benefits of Floating? If this article resonated with you, share it with someone who might need it too! To book a session with me, Book here.
by Feeling Great | Mental Wellbeing
Holistic Life – Live a Happy Life
Embrace Change with Holistic Life
Let’s explore how to embrace change, build resilience, and step into a life filled with purpose and joy with Holistic Life.
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” – Joseph Campbell
Life doesn’t always go as planned—and that’s frustrating!
Sometimes, unexpected challenges shake our world. You may have lost a job, ended a relationship, faced health struggles, or experienced the heartache of losing a loved one. These moments can knock you off course, leaving you feeling uncertain and overwhelmed.
But here’s the good news—you can navigate these obstacles and emerge stronger than before. With the right mindset and tools, you can rebuild, grow, and find happiness again.
Holistic Life – Moving Forward When Life Feels Uncertain
“Difficult roads often lead to beautiful destinations.”
When life throws curveballs, it’s easy to feel stuck. However, your challenges don’t define you—your response does. Every setback holds an opportunity for growth. Resilience is the key to pushing through difficult times and creating a life that truly fulfills you.
A holistic life coach helps you shift your perspective, develop inner strength, and take action toward a brighter future. Whether you’re facing emotional struggles, career transitions, or personal loss, there are resources to support you.
How to Overcome Life’s Challenges – Tools for Resilience
“The most challenging times bring us the most empowering lessons.”
Building resilience is essential for moving forward. Life’s struggles can unearth hidden courage and lead to a more authentic, fulfilling journey.
Here are some powerful resources to inspire you and help you break through fear, uncertainty, and self-doubt:
1. Get Past Your Fears – Les Brown
This classic motivational talk is packed with inspiration. The setting may feel a little old-school, but the message is timeless: You have the power to overcome fear and take control of your life.
2. Emotional Flood – Tony Robbins (6-Minute Gratitude Tool)
Gratitude is a game-changer. This quick 6-minute exercise can instantly shift your mindset. Try it first thing in the morning or whenever you need a mental reset.
3. Watch “Finding Joe” – A Journey into Self-Discovery
Looking for a meaningful movie? Finding Joe explores the hero’s journey—a reminder that challenges are stepping stones to personal transformation.
4. The Power of Vulnerability – Brené Brown
Embracing vulnerability can help you build deeper connections, boost confidence, and find true strength. Brené Brown’s insights are life-changing.
The Secret to Lasting Change – Focus on the Future
“The secret of change is to focus all your energy, not on fighting the old, but on building the new.” – Socrates
Instead of dwelling on what’s lost, shift your focus to what’s possible. Each challenge is an opportunity to redefine your future. By focusing on growth, healing, and self-discovery, you can create a life that brings you genuine happiness and fulfillment.
The road ahead won’t always be easy, but with the right mindset and resources, you can move forward with confidence and strength.
Interested about ways to De-stress Life? Read This! and Book Here for a consultation with me!
💙 Much love and happiness,
Julie
by Feeling Great | Energy/Fatigue, Mental Wellbeing
The Miracle Morning by Hal Elrod – Transform Your Day in Just 6 Minutes
Start Your Morning Right & Transform Your Day
Transform Your Day Now! Tired of waking up groggy, hitting snooze, and feeling scattered all day? Want to live with purpose, energy, and clarity instead of just going through the motions?
Hal Elrod’s Miracle Morning routine is a game-changer! His powerful SAVERS method can transform your mornings—and your life—in as little as six minutes a day.
“Love the life you have while you create the life of your dreams. Don’t think you have to choose one over the other.” – Hal Elrod
The SAVERS Method to Transform Your Day – 6 Steps to a Powerful Morning
1. S for Silence
Instead of rushing into the day stressed and overwhelmed, start with a moment of intentional silence. Sit quietly, breathe deeply, and allow your mind to settle. You can:
- Practice gratitude
- Listen to a guided meditation
- Simply sit with your feet on the floor and focus on your breath
2. A for Affirmations
Speak positive affirmations with confidence. These remind you of your goals, potential, and strengths. Try:
- “Life is happening for me, not to me.”
- “I am grateful, courageous, and unstoppable.”
- “How can I improve on the greatness that already exists?”
3. V for Visualization
Close your eyes and imagine your goals as if they’ve already happened. Picture the success, the joy, the results—feel them deeply. Your brain doesn’t know the difference between reality and imagination, so this step trains your mind for success.
4. E for Exercise
Moving your body increases blood flow, energy, and mental clarity. Even five minutes makes a difference! Options include:
- Stretching for flexibility
- Jogging, skipping, or yoga
- Strength training (arms, abs, legs)
5. R for Reading
Feed your mind with inspiring, uplifting content. Read or listen to something that expands your knowledge, mindset, or skills. Even one page or five minutes can create new insights. Great choices include:
- Wayne Dyer, Deepak Chopra, Brene Brown, Tony Robbins
- Audiobooks, blogs, podcasts, or motivational videos
6. S for Scribing (Journaling)
Take a moment to write down three key things:
- 3 things you’re grateful for
- 1 thing you’re proud of
- Top 1-3 goals for the day
Journaling creates clarity, motivation, and focus so you can take action with purpose.
Make It a Habit & Watch Your Life Transform
Start small—just one minute per step—or take a full hour of power like I do. My personal routine includes:
- 30 minutes of exercise
- 10-20 minutes of meditation
- A few minutes for affirmations, visualization, reading, and journaling
Transform Your Day! Imagine waking up energized, motivated, and focused every day. How would that impact your life? Start today. Make it a must. Watch your days improve and your dreams unfold!
If you want to read more about adding fun to your day? Read This! If this inspired you, share it with others!
Book Here, to book a session with me and start feeling great!
by Feeling Great | Hormones, Mental Wellbeing
How to Stop Food Cravings Naturally
12 Weird & Effective Ways to Curb Food Cravings
Food cravings can feel uncontrollable, making it harder to lose weight and keep it off. Often, these cravings aren’t due to real hunger but rather emotional triggers, habits, or nutrient imbalances.
Highly processed, sugary foods are the most common culprits, but the good news is that cravings can be managed naturally.
Ready to take control? Try these 12 powerful and science-backed strategies to reduce food cravings and support a healthy, balanced lifestyle.
12 Tips to Stop Food Cravings
1. Use Blue Plates for Meals
This may sound strange, but blue is a natural appetite suppressant! Studies show that eating from blue plates or using blue napkins reduces food intake.
- On the flip side, red, yellow, and orange tend to increase appetite, which is why fast-food chains often use these colors.
Try this: Swap your dinnerware for blue and see if it helps you eat more mindfully!
2. Smell Vanilla to Trick Your Brain
The sweet aroma of vanilla can reduce sugar cravings by fooling your brain into thinking it has already satisfied its sweet tooth.
Try this: Keep a vanilla-scented candle, essential oil, or vanilla bean nearby when cravings strike.
3. Wait It Out – Cravings Don’t Last Forever
Cravings typically last only 15-20 minutes. If you distract yourself, you’ll likely forget about the craving altogether.
How to tell real hunger from cravings:
- If an apple sounds appealing, you’re likely hungry.
- If only cookies, chips, or sweets sound good, it’s just a craving.
Try this: When cravings hit, go for a walk, read a book, or call a friend.
4. Add More Spices to Your Food
- Replacing sugar and salt with cinnamon, cloves, and ginger not only adds flavor but also curbs cravings.
Why it works:
- Cinnamon helps stabilize blood sugar.
- Cloves reduce sugar cravings.
- Spicy foods boost metabolism and reduce appetite.
Try this: Sprinkle cinnamon on oatmeal, coffee, or smoothies!
5. Get Enough Sleep to Control Hunger Hormones
- Lack of sleep increases ghrelin, the hormone that makes you feel hungrier. It also lowers leptin, which tells your brain you’re full.
- Aim for at least 7 hours of quality sleep to help regulate appetite.
Try this: Establish a consistent bedtime routine and avoid screens before bed.
6. Exercise to Reduce Hunger
- Regular movement balances hunger hormones and naturally reduces appetite.
- A study found that 30 minutes of exercise helps people eat fewer calories throughout the day.
Try this: Take a short walk before meals or add strength training to your routine.
7. Take Vitamin B3 for Sugar Control
Vitamin B3 supports blood sugar regulation, which can help reduce sugar cravings and even curb alcohol cravings.
Try this: Include B3-rich foods like turkey, chicken, salmon, and peanuts in your diet.
8. Avoid Artificial Sweeteners – They Make Cravings Worse
Artificial sweeteners trick the brain, making it crave more sugar rather than less.
Instead, choose:
- Natural sweeteners like honey or dates.
- Whole foods that offer natural sweetness without artificial chemicals.
Try this: Swap diet soda for sparkling water with lemon.
9. Eat Dark Chocolate to Satisfy Sweet Tooth
Dark chocolate (at least 70% cacao) helps suppress cravings better than milk chocolate.
Why it works:
- The bitter taste reduces appetite.
- Stearic acid in dark chocolate slows digestion, keeping you full longer.
Try this: Enjoy two small squares of dark chocolate when cravings hit.
10. Try Tofu – It Contains a Natural Appetite Suppressant
Tofu contains genistein, a compound that helps reduce hunger.
🛠 Try this: Add tofu to stir-fries, smoothies, or salads for a plant-based protein boost.
11. Take a 15-Minute Walk to Reduce Cravings
Research from the UK found that a short 15-minute walk can cut cravings by 12%.
Try this: Next time a craving strikes, step outside, stretch, or do light movement.
12. Visualize Yourself Eating the Craved Food
Sounds odd, but a study found that people who imagined eating their favorite foods ate 61% less when they actually had them.
Try this: Close your eyes and picture yourself eating the food you’re craving. Your brain will feel more satisfied without overindulging.
Ready to Take Control of Your Food Cravings?
Food Cravings don’t have to control you! Try one or two of these natural strategies and see what works best for you.
Need personalized support? Book a consultation today—I’d love to help you achieve your health and wellness goals! 💚✨
I have a tips on how to stop feeling hungry all the time! Read This. Which of these tips will you try first? Let me know in the comments!
by Feeling Great | Energy/Fatigue, Mental Wellbeing
Practice Belly or Diaphragmatic Breathing for Better Health
Diaphragmatic Breathing – Are You Breathing the Right Way?
Breathing is something we do every moment of the day, but are you doing it correctly? Many people unknowingly breathe too shallowly, which can lead to tension, fatigue, and poor oxygenation.
When breathing is too shallow, oxygen struggles to reach every cell in your body. This affects your muscles, metabolism, energy levels, and even digestion. But there’s good news—by practicing diaphragmatic breathing, you can increase oxygen flow, improve endurance, and even enhance mental clarity.
Ready to learn how? Keep reading!
What Is Diaphragmatic Breathing?
Diaphragmatic breathing, also called belly breathing or deep breathing, is a natural and relaxed way to breathe. It involves using your diaphragm, a muscle located between your chest and abdomen, to draw air deep into your lungs.
Unlike shallow breathing, which causes the chest to rise, belly breathing makes the abdomen expand outward. This method activates the parasympathetic nervous system, signaling your body to relax, repair, and recover.
Why Is This Important?
Shallow breathing keeps your body in a state of stress, while deep breathing:
- Delivers more oxygen to your cells
- Reduces stress and anxiety
- Boosts digestion and detoxification
- Enhances mental clarity and focus
- Improves sleep quality
How to Practice Diaphragmatic Breathing
Learning this technique is simple. Follow these steps to train your body to breathe the right way:
1. Find the Right Position
Stand, sit up straight, or lie down comfortably with your shoulders relaxed.
2. Inhale Slowly
Breathe in through your nose, drawing air deep into your belly. You should feel your abdomen expand outward.
3. Pause for a Moment
Hold your breath for a second or two to allow oxygen to circulate.
4. Exhale Gently
Breathe out slowly through your nose, ensuring your exhale lasts twice as long as your inhale.
5. Repeat 10 Times
Practice this at least three times a day for the best results.
💡 Pro Tip: Try using a breathing ratio like 4-16-8 (inhale for 4 seconds, hold for 16, exhale for 8).
The Challenge: Try It Today!
Give diaphragmatic breathing a try and notice how your stress levels drop in just a few deep breaths. Need more guidance? Contact us today!
If you’re interested in Meditation? or interested about Instant Boost with Confidence and Energy and read my blog so I can help you!
by Feeling Great | Mental Wellbeing, Spirit
Naturopath Mental Health: The Six Human Needs
Why Do We Do the Things We Do?
Our Mental Health is our needs on what drives us. They create desire, motive, and influence our actions. But have you ever wondered why humans behave the way they do? The answer lies in the six fundamental needs that shape our emotions, actions, and ultimately, our destinies.
Every person is influenced by these six basic human needs. All behavior is simply an attempt to satisfy these needs. These needs affect our quality of life, relationships, and overall sense of fulfillment.
The Six Human Needs
1. Certainty
This need provides assurance that we can avoid pain and gain pleasure. It is the desire for security and survival, which drives our actions toward stability and predictability in life.
2. Uncertainty/Variety
Humans crave change and novelty. The need for variety pushes us to seek out the unknown, new experiences, and excitement. It’s what keeps life engaging and dynamic.
3. Significance
We all have an inherent desire to feel unique, important, and valued. This need drives us to seek recognition and a sense of importance in our lives, both from others and within ourselves.
4. Connection/Love
This need is all about forming meaningful relationships. Whether with others or a sense of connection to something greater, humans need to feel a strong bond and unity with others.
5. Growth
Personal growth is essential to our sense of well-being. This need involves expanding our capacity, capability, and understanding, leading us to continuously improve ourselves.
6. Contribution
Giving back and helping others is another fundamental human need. The desire to contribute to the well-being of others gives us purpose and a sense of fulfillment.
What Makes Us Different?
While these six needs are universal, what differs is how we value them. Are you primarily driven by certainty and significance? Or do you place higher value on connection and contribution, or perhaps variety and growth?
These values show up in every aspect of our lives. For instance, someone who values variety might live a more spontaneous lifestyle compared to someone who prioritizes certainty and seeks stability.
People meet these needs in various ways, often with unique approaches. For example, some individuals may seek certainty by controlling every aspect of their life, while others embrace faith and relinquish control. Similarly, the need for variety may be fulfilled through travel, hobbies, or trying new things, creating excitement and engagement in life.
The Desire for Fulfillment
At the core of human behavior is the desire for a meaningful life. Fulfillment comes from continuously growing and contributing beyond oneself. These two spiritual needs play a crucial role in achieving a deep sense of satisfaction and purpose.
Dysfunctional Behavior and Unmet Needs
When we fail to meet our needs consistently, we may settle for comfort or attempt to fulfill them on a smaller scale. Dysfunctional behaviors often stem from an inability to satisfy these core needs in healthy ways.
It’s essential to replace disempowering ways of meeting these needs with strategies that empower both ourselves and others. Recognizing which needs are driving you, particularly in times of stress or difficulty, can help you shift your behaviors toward positive outcomes.
What Drives You?
Take a moment to reflect: which needs most often appear in your life, especially when facing stress or challenges? Understanding your driving forces can help you break old patterns and replace them with empowering choices.
What is the primary force that drives your life? Which needs do you value most?
Creating Lasting Fulfillment
The key to lasting fulfillment is understanding where you currently stand and how these needs influence your life. By recognizing your core needs and expanding your choices, you can pave the way for a more fulfilling, empowered life.
Understanding these six needs and how they influence your behavior can help you create positive new patterns that lead to lasting fulfillment. – Tony Robbins
There is no greater force in shaping your destiny than the needs you value most.
Naturopath Mental Health Services
Are you ready to explore the power of understanding your core needs? Whether you’re in Melbourne or anywhere across Australia, Naturopath Mental Health services and online video consultations can support you in achieving lasting well-being. Get in touch today to begin your journey to fulfillment.
Learn what is directing your life from the inside out and how to change it if it isn’t working for you. Contact me today for a free no obligation phone consultation. Available in person or online video consults.
You can also read my ‘How to Influence Others Positively‘ and tell me what you think about it!
