by Feeling Great | Personal Growth
5 Ways to Lift Your Spirits When You’re Feeling Down
Lift Your Spirits Finding Your Way Back to Joy
We all have different ways to boost our mood when life feels overwhelming. Sometimes, a small shift in Lift Your Spirits perspective or a simple self-care practice can make all the difference.
💬 “You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” – Louise L. Hay
Through my own journey, I realized that self-validation plays a key role in emotional well-being. Some methods involve seeking external validation, like appreciation from others. Others rely on internal validation, which is about accepting and processing emotions with love and self-compassion.
True healing isn’t about “getting over” things—it’s about moving through them with patience and understanding. When we learn to validate our own experiences, we build a strong foundation for self-care and inner peace.
If you’re looking for practical ways to lift your spirits and depend less on external validation, these five strategies can help.
1. Ask Yourself: “What Do I Need Right Now?”
When you’re feeling down, take a moment to check in with yourself. Ask:
- What does my body need? (Rest, hydration, nourishment?)
- What does my mind need? (Quiet, clarity, perspective?)
- What does my spirit need? (Peace, connection, joy?)
I personally schedule a “self-check-in” time every night between 9-10 PM. This simple practice has strengthened my ability to recognize my own needs.
Some ways to nurture yourself include:
💧 A relaxing mineral salt bath to soothe your body
🧘♀️ Meditation or deep breathing to clear your thoughts
📖 Journaling to express emotions in a safe space
🍵 A warm herbal tea to bring comfort and relaxation
By honoring your needs, you send yourself a powerful message: You matter.
2. Add a “You” Section to Your Gratitude Journal
Keeping a daily gratitude journal is a wonderful habit, but do you ever take time to appreciate yourself?
Each evening, write down:
- Something you did well today
- A choice you’re proud of
- A moment when you simply allowed yourself to be
By regularly celebrating your small wins, you strengthen self-validation. Over time, this practice makes a huge difference in how you see yourself and your progress.
3. Give Yourself the Words You Need to Hear
Before seeking reassurance from others, pause for a moment. Ask yourself:
💬 “What do I hope they’ll say to me?”
Then, say it to yourself first.
If you’re looking for someone to tell you:
- “You didn’t do anything wrong.”
- “You are worthy and loved.”
- “Everything will be okay.”
Say those exact words to yourself. Believe in your own strength first, and then, if you still want to reach out for support, go ahead.
This isn’t about avoiding connection—it’s about being your own source of kindness and reassurance.
4. Stop Judging Your Feelings
Many people feel bad about… feeling bad. Sound familiar?
If you’re in the habit of criticizing your emotions, try telling yourself:
💬 “I have a right to feel this way.”
Emotions aren’t problems to fix—they are signals to understand. Instead of pushing them away, accept them with compassion.
Once you stop fighting your feelings, you’ll be able to address the real issue without the extra burden of self-judgment.
5. Let Your Inner Child Feel Loved
Many of us grew up without the emotional support we needed. This often leads to self-criticism in adulthood.
When you’re feeling down, try this:
- Picture yourself as a young child who is trying their best
- Imagine wrapping that child in love, kindness, and reassurance
- Say to them: “You are safe. You are loved. Everything will be okay.”
This simple exercise can soften your self-talk and help you replace criticism with compassion.
It’s Time to Take Action!
Now that you have these tools, start with Step 1:
💡 Ask yourself: “What do I need right now?”
- Replenishing Mineral Salts – Packed with magnesium and trace minerals to relax, detox, and soothe your body
- Guided Relaxation Audio – Designed to help you unwind and recharge
- Sticky Notes Pack – A daily reminder to take time for yourself
Click here for your self-care and start prioritizing YOU! ✨ If you know someone who could use a little extra love and encouragement, share this post and spread the positivity.
May your spirit soar,
Julie xo
You might find this blog helpful Love vs Fear or this 6 Lessons the Camino de Santiago Taught Me and let us know in the comments what you think about it!
by Feeling Great | Personal Growth
Making Changes – What Hat Are You Wearing?
Our mind operates on different levels when creating and maintaining change.
You’ve probably heard phrases like “I need to put on my thinking cap” or “I’ve got my business hat on now.” These expressions highlight how we shift our mindset based on the situation.
This concept can also be applied to how our mind works. Understanding these different levels can help us recognize how we form habits, patterns, and beliefs—whether helpful or limiting.
Let’s explore the three Levels of the Mind:
1. The Unconscious Mind – The Beanie Brain
The unconscious mind controls automatic functions like:
- Breathing
- Heart rate
- Digestion
- Eye movements
- Blood pressure
Think of it like a beanie—it’s always there, keeping you warm, but you hardly notice it. These processes run in the background without your awareness.
2. The Subconscious Mind – The Fascinator Brain
The subconscious mind is like a fascinator—the fancy, creative headpiece you might wear to a big event. This part of the mind is full of imagination and does not differentiate between reality and perception.
This is where patterns are created. Some patterns are helpful:
- Creativity
- Confidence
- Learning new skills
- Performing well at work or school
Others may be unhelpful:
- Anxiety
- Phobias
- Overeating
- Poor sleep
When we experience something repeatedly, our subconscious accepts it as a truth, whether positive or negative.
3. The Conscious Mind – The Serious Hat
The conscious mind is like a serious business hat—practical, structured, and focused. It holds our version of reality and maintains the patterns we’ve developed over time.
This can be great if the pattern supports you, like:
- A strong belief in your values
- Confidence in your abilities
- Trust in loved ones
However, if a pattern is limiting, it can feel impossible to change—even with logical reasoning.
For example, someone with a fear of flying may know the safety statistics, but their subconscious still believes flying is dangerous. Their conscious mind holds onto this as reality.
How to Change Unhelpful Patterns
Talking about problems often engages the conscious mind, but real change happens in the subconscious—the pattern maker and breaker.
This is where clinical hypnotherapy can be a powerful tool. It works directly with the subconscious to create new, positive patterns and break limiting ones.
Ready for a Change?
If you want to rewrite your patterns, it’s time to put on a new hat!
📅 CLICK HERE to Book a session with me!
You can also read How You Do One Thing, Is How You Do Everything. If this article resonates with you, share it—you never know who might need this insight today!
by Feeling Great | Personal Growth
How the Wholistic Wellness Wheel Can Help You In Self-Love
As humans, we’re complex beings, and at times, we may feel overwhelmed when things don’t seem to be going right. But how do we know what areas need attention? This is where the Wholistic Wellness Wheel comes in. Have you ever heard of it?
The Wholistic Wellness Wheel is a tool designed to help you understand the different aspects of your life and pinpoint where you might need more self-love. Over the years, I’ve developed my own holistic version to guide both myself and my clients through personal growth and empowerment.
What is the Wholistic Wellness Wheel?
The Wholistic Wellness Wheel is an empowering tool that provides insight into the various aspects of your life, helping you identify where change is needed. Through regular self-assessment, you can gain clarity on what needs attention and take responsibility for your well-being.
Self-love can be challenging and uncomfortable at times. However, it’s worth the effort. Embracing all aspects of yourself—the good, the bad, and even the ugly—can lead to freedom and power. It’s about taking control of your life and reclaiming your inner strength.
7 Key Areas to Focus on for Self-Love
To get started, ask yourself the following questions in each area of your life. This will help guide your self-enquiry process and show where love and attention are needed:
1. Physical – Our Instincts
- Do you feel safe and secure?
- Are you exercising enough?
- Do you have unresolved family issues or financial stress?
2. Emotional – Our Emotions
- Do you react negatively to events or others?
- Are you in touch with your emotions, both positive and negative?
- Do you struggle with anger or frustration?
3. Social – Personal Power
- Do you rely on others for your happiness?
- Do you make time for your loved ones?
- Are you standing up for yourself when needed?
4. Environmental – Compassion
- Do you feel scattered or disconnected?
- Are you blaming others for where you are in life?
- Do you nurture your physical, mental, and spiritual well-being?
5. Occupational – Truth
- Do you enjoy your job?
- Are your hobbies fulfilling?
- How do you speak to yourself?
6. Intellectual – Intuition
- Are there topics you’d like to explore?
- Do you open up to new perspectives?
- Do you often doubt your abilities?
7. Spiritual – Awareness
- Are you aware of your breath and presence?
- Do you feel connected to something greater than yourself?
- Are you constantly busy, both physically and mentally?
Start Your Self-Love Journey Today
Remember, self-love is not an overnight process—it requires patience, time, and effort. If you’re feeling stuck, don’t hesitate to seek help from professionals like therapists, nutritionists, or holistic healers.
It’s essential to understand that you have the power to create change in your life. The journey might be challenging, but you’re worth the effort. With love and respect, you are capable of thriving!
Emily Pettigrew is a Self Care and Relaxation Specialist. Her passion is to bring the CALM, STRONG, HAPPY and EMPOWERED woman she knows you are back into your world. Offering Lomi Lomi massage, Reiki healing and Handcrafted bath salts and sprays to support and nurture your body, mind and soul.
Click here to find out more, book online with me!
Read this Secret to Happiness and Self Love and Tell us what you think about it when you start filling up our own cup, bring in Happiness, Harmony and Healing to our world.
by Feeling Great | Personal Growth
6 Lessons the Camino de Santiago Taught Me
Unforgettable 6 Lessons on Spain’s Ancient Trail
I want to share the 6 lessons this incredible journey taught me. I’ve just returned from cycling 300km of the Camino de Santiago, a bucket-list trip I had been dreaming about for over a decade. While I may not have walked it in the traditional way, completing over a third of the trail with my family—teenage boys included—over nine action-packed days was an unforgettable adventure!
I know I’ll be back to explore even more—either on foot or by bike. But for now, I want to share the 6 lessons this incredible journey taught me.
What Is the Camino de Santiago?
The Camino de Santiago, also known as The Way of St. James, is one of Spain’s most famous pilgrimage routes. Marked by yellow arrows and the iconic blue-and-yellow scallop shells, it stretches 800km from St-Jean-Pied-de-Port in France to Santiago de Compostela in Spain. Every year, over 200,000 pilgrims take on this ancient trail.
This journey is about breaking free from the daily grind, embracing simplicity, immersing yourself in stunning landscapes, and connecting with people from all corners of the world.
I will never forget cycling past ancient Spanish castles, crossing Roman bridges, weaving through medieval villages, and taking in breathtaking vineyards and mountain views. The history, vibrant wildflowers, flowing brooks, friendly locals, and homemade Spanish food made every moment unforgettable. The camaraderie among pilgrims was heartwarming, as we shared stories, laughter, and challenges.
Now, let me share 6 powerful lessons I learned along the way.
A Life-Changing Six Lesson Adventure on an Ancient Path
1. Make It Your Own
Once you step onto the trail, you are a pilgrim—regardless of how you choose to experience it.
Some walk every step and stay in hostels, while others cycle, take detours, or even complete it in sections over years. Some seek adventure, others embark on a spiritual quest, and many walk in honor of loved ones.
Your journey is yours alone. Don’t compare, and don’t feel the need to justify your choices. Honor your own path.
2. Embrace the Challenges
Difficulties are guaranteed on the Camino. But they also offer powerful lessons.
One of my biggest tests came when my youngest son’s bike got a flat tire in 30-degree heat, with no phone reception, no map, and no clear destination in sight. With minimal Spanish and a distressed teenager beside me, my choices were: panic, break down, or get resourceful.
After a moment of frustration (I’m human, after all!), we pushed forward, navigating cornfields to reconnect with the trail. Hours later, we stumbled upon familiar faces, and the crisis was resolved.
What I learned? Always carry a map, know your route, ask for help sooner rather than later, and learn some basic Spanish!
3. Integrate the Lessons
Every day brings new insights, but they’re only valuable if you apply them moving forward.
Pain and discomfort often highlight areas that need attention, whether that’s physical endurance, mental resilience, or emotional strength. Pay attention, adjust your approach, and keep learning as you go.
4. Honor Your Own Rhythm
By the middle of the first day, you’ll find your natural pace.
Go too fast, and you’ll burn out. Move too slow, and frustration sets in. Listen to your body, pace yourself, and embrace the journey.
I was surprised that as the days went on, I got stronger instead of more exhausted. Five hours into some rides, I felt better than when I started!
The Camino isn’t a race—your fitness will improve, and your endurance will build. Drink plenty of water, fuel your body, rest when needed, and take magnesium to support muscle recovery.
5. Do the Work
Excitement will get you started, but preparation will carry you through.
If you live a mostly sedentary life, ease into it. Start with shorter distances, train in advance, and build up endurance.
For cycling, put in the miles before you go. Nothing prepares you better than time in the saddle. If walking, gradually increase your distance before setting out.
6. Enjoy the Journey
The real magic of the Camino is in the unexpected moments.
Be open to new experiences, embrace spontaneity, and let go of rigid expectations. Use this time to reflect on life, re-evaluate priorities, and soak in every detail.
And, of course, join in the Camino’s famous greeting:
💛 Buen Camino! 💛
(Which translates to “good road” but also means a good journey, both physically and spiritually.)
What’s On Your Bucket List?
Is there a dream trip you’ve been thinking about for years? What’s stopping you from making it happen? I’d love to hear your thoughts! Drop a comment below and tell me about your next adventure.
Ready to start planning? Take the leap—the best stories come from the journeys we finally take.
Buen Camino!
Julie XX
For more interesting and helpful information, you can read 5 Ways to Lift Your Spirits When You’re Feeling Down and share with us your experience! Contact me and Book your consultation so we can start your journey to feeling great.
by Feeling Great | Personal Growth
Fitting In Versus Belonging: Embrace Your True Self
Have you ever felt torn between fitting in and truly belonging? The concept of “Fitting In Versus Belonging” recently caught my attention in a post by David Mead, and it perfectly captured a theme that has appeared in countless conversations I’ve had over the years.
I think of Cathy, a woman who went through a tough divorce. Afterward, she distracted herself with partying, wine, and cigarettes to numb the pain. Yet, when the divorce was final and it was time to build a new life, she decided to make some serious changes.
Fast forward to eight weeks later, Cathy was not only healthier and more energized, but she had also transformed her mind, values, and drive. But, this shift wasn’t without challenges. As Cathy embraced her new life, she realized her old friends weren’t able to accept the changes she’d made.
Fitting In: A Fake and Draining Experience
When you’re just trying to fit in, it often feels like you’re not being true to yourself. You hide parts of who you are, pretend to be something you’re not, or even keep quiet to maintain acceptance in a group. This constant act is draining and can leave you feeling disconnected.
As David Mead puts it, “Fitting in means changing parts of who we are so that we are perceived as acceptable, lovable, or popular within a group or tribe.” It’s exhausting. Instead of wasting energy on trying to fit into a group, why not focus on finding the group where you truly belong?
Belonging: The Freedom to Be Yourself
On the other hand, belonging is about being authentic. We all have a natural desire to feel connected to others who share our values. Belonging means you can be yourself without pretending or hiding. It’s not about conformity, it’s about mutual respect, understanding, and acceptance.
When we feel like we truly belong, it fills us up. Belonging nurtures trust and love, helping us feel at ease with who we are.
So, where do you feel a sense of belonging?
Navigating Life Transitions and Finding Your Path
Life transitions often make us feel like we’re in a “no man’s land.” During these times, it can be easy to feel lost, but trust the process. Keep your values in sight, embrace connections with like-minded individuals, and stay aligned with your true self.
Remember, “It’s your road, and yours alone. Others may walk with you, but no one can walk it for you.” – Rumi
You have the strength to find your way. Read this helpful blog about The Change: Turn Your New Year’s Resolutions Into Lasting Results and If you’re in a crisis this Midlife Crisis or Midlife Transition? will help you to keep moving forward!
CLICK HERE to book your session with me and let me help you find your path.
by Feeling Great | Personal Growth
How You Do One Thing Is, How You Do Everything
Have you ever noticed that the way you approach one challenge is often how you handle everything else in life? Whether it’s big or small, under pressure or in everyday situations, we all have default patterns that repeat. So, what’s yours?
Your Patterns Shape Your Life
The way you react to obstacles, manage stress, and face new experiences is likely the same across different areas of your life. HuffPost describes it perfectly—our habits and behaviors stay consistent, no matter the situation.
I fully understood this concept last year during a personal development workshop in Fiji.
After a red-eye flight, two plane transfers, and a car ride, I arrived exhausted at my destination. With barely any sleep, I was told to prepare to climb a towering pole and leap from the top.
Panic hit. My heart pounded. Sweat poured.
“You’ve got to be kidding. I couldn’t be less prepared.”
As I lined up, the instructor’s final words stuck with me:
“How you do one thing is how you do everything.”
Uncovering Your Default Patterns
When we’re under stress, our automatic response kicks in. What’s yours?
- Do you freeze and avoid taking action?
- Do you rush ahead and forget to enjoy the process?
- Do you need to see others succeed before you try?
- Do you struggle to let go of what’s holding you back?
- Do you overthink and talk yourself out of your potential?
- Do you follow a logical process, or do you skip steps and feel off balance?
The way we think we’ll respond isn’t always how our body reacts. It’s eye-opening!
The Power of Letting Go
To my surprise, I climbed that pole with ease. Keeping my focus on the horizon, I refused to look back.
That was the real lesson: moving forward and staying present. The past didn’t define my next move.
At the top, I paused. I let go of the pole, shifted my footing, and stood tall. A powerful metaphor for life—letting go of what is to move toward what could be.
Victory. Awe. A moment to remember.
And then, reality hit—the only way down was to jump.
Even with a harness and rope, it felt terrifying. Just like in life, support is often there, even when we can’t see it.
Taking a deep breath, I leaped into thin air. “Ohhhhhhh shit!”
And then—relief. A grinning Fijian instructor held the rope below, proving I was never truly alone.
Breakthroughs Happen in a Moment
This experience taught me something powerful: breakthroughs don’t take years—they happen in an instant.
The second you decide, “That’s it. Time for change. Let’s do this.” That’s when transformation begins.
Among the group, there was a saying:
“Leave your bullshit on the pole.”
It was about shedding limiting beliefs, releasing old stories, and stepping into the life we were meant to live.
So, is it time for your breakthrough—physically, mentally, or emotionally?
Need help with a Feeling Great Reset? Click here to get started. You can also read this Time to Get Rid of Sabotaging Patterns? and share with us your experience!
Julie xx
