by Feeling Great | Aug 10, 2023 | 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 how to Refresh your Mind and body? Click here! 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 | May 13, 2023 | 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? Click here and read my blog so I can help you!
by Feeling Great | Mar 31, 2023 | Energy/Fatigue, Mental Wellbeing
Morning Mindset Rituals for a Focused and Energized Day
Start Your Day with Intention and Purpose
Do you want to feel energized, clear-minded, and in control of your day? The secret lies in your morning mindset.
How you begin your day sets the tone for everything that follows. When you start with calmness and intention, you create a powerful foundation for success, productivity, and well-being.
Rather than rushing through your morning, take a few minutes to pause, breathe, and connect with yourself. This small shift can make a huge impact on your focus, energy, and mood throughout the day.
Simple Morning Rituals for a Positive Mindset
1. Start with Presence and Deep Breathing
As soon as you wake up, place both feet on the ground and take a few deep breaths. Close your eyes and visualize how you want your day to unfold. Allow yourself to feel empowered and in control.
2. Avoid Rushing – Create Space for Yourself
Mornings often feel busy and chaotic, but they don’t have to be. Give yourself extra time by going to bed earlier and waking up 30 minutes before you usually do. This small adjustment creates a calm and focused start to your day.
3. Protect Your Mental Energy
Your morning is a sacred time, so avoid negative distractions that can disrupt your mindset. Skip the news first thing in the morning—it’s often filled with stress-inducing headlines. Instead, focus on positive thoughts and affirmations.
4. Set Intentions and Stay Focused
When you begin the day with clarity and direction, you are less likely to be distracted by external stressors. Take a moment to remind yourself what truly matters, and hold onto that focus throughout the day.
Morning Meditation for a Calm and Centered Mind
Meditation is one of the most powerful ways to clear your mind, boost energy, and reduce stress. Even just 2-5 minutes of meditation can help you feel grounded and ready for the day ahead.
Easy Meditation Techniques:
- ✔ Deep belly breathing – Close your eyes, inhale deeply through your nose, and exhale slowly through your mouth.
- ✔ Chanting ‘Om’ – Silently repeat “Om” on each exhale to calm your mind.
- ✔ Visualizing a peaceful place – Imagine sitting by a river, lying in a meadow, or walking through a forest.
- ✔ Listening to nature – Sit by a window or outside, focusing on the sounds around you.
- ✔ Guided meditation apps – Try Smiling Mind, Headspace, or Chopra Meditation Centre for structured meditations.
Struggling with a racing mind? Try lying on your back with your legs up against a wall at a right angle. This simple yoga pose activates your relaxation response and instantly calms your nervous system.
The Power of a Consistent Routine
Building a morning ritual doesn’t have to be complicated. Start small—just a few minutes a day—and stay consistent. Over time, these small habits will create big transformations in your focus, energy, and emotional balance.
Every morning is a chance to reset and begin again.
Try It for 30 Days – See the Difference!
For the next 30 days, commit to practicing morning mindfulness and see how it transforms your day. Whether it’s deep breathing, meditation, or simply taking a moment to be present, you’ll start noticing positive changes in your mood, energy, and overall well-being.
I’d love to hear about your experience! Try it out and share your results—did you feel more focused? Less stressed? More energized? You can read the Holistic Approach and Give it a try.
If you need guidance or want to take your well-being to the next level, CLICK HERE to contact me. Let’s create a morning routine that helps you feel amazing every single day!
by Feeling Great | Apr 14, 2022 | Mental Wellbeing
Holistic Health and Wellbeing
Eight Ways to Enhance Spiritual Health
Holistic health focuses on the whole person, addressing not only physical well-being but also mental and emotional balance. Naturopathy takes a root-cause approach, aiming to resolve underlying issues rather than just managing symptoms. By doing so, healing becomes more sustainable, and health improves on a deeper level.
Spiritual well-being plays a key role in overall health. Achieving true wellness requires more than just physical care. Engaging in meaningful practices that enhance connection, mindfulness, and inner peace can support both mental and physical well-being.
Spirituality does not have to be linked to religion. Instead, any activity that increases joy, fosters connection, and brings a sense of peace can contribute to overall wellness. Here are eight simple yet powerful ways to cultivate spiritual well-being in everyday life.
1. Focus on Your Breath
Breath is the link to vital energy flowing through the body. Try the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale for eight. If it feels challenging at first, start slowly and work up to it.
2. Connect with Nature
Spending time in green spaces is grounding. Whether walking in a nature reserve, relaxing in your garden, or visiting a park, allow yourself to slow down, let go of stress, and absorb the natural surroundings.
3. Surround Yourself with Positivity
Make a list of people who uplift and energize you. Spend more time with those who bring joy, laughter, and support. Positive relationships nourish the spirit and mind.
4. Bring Nature Indoors
Flowers have a profound impact on mood. Adding fresh blooms to your home brightens spaces, lifts energy, and creates a sense of harmony.
5. Listen to Uplifting Music
Music has the power to shift emotions instantly. Choose sounds that feel inspiring, soothing, or energizing, depending on what you need in the moment.
6. Appreciate Art
Find beauty in paintings, drawings, sculptures, or photographs that spark joy. Art connects people to emotions and enhances self-expression and mindfulness.
7. Rebuild Connections
If there is someone from whom you have drifted apart, consider reaching out. Practicing forgiveness and reconnecting can bring peace and closure.
8. Give Back to Others
Acts of service enhance compassion and fulfillment. Whether volunteering, helping a friend, or simply offering a kind word, giving time and energy to others nourishes the soul.
By embracing these simple yet profound practices, you can create a balanced, fulfilling life while strengthening your spiritual and emotional well-being. For more Holistic health information, you can also read this Holistic Diet – Eating Healthy But Feel Crap? and share with us if you find it helpful.
Do you need some help with Holistic Health and Wellbeing? Get in touch today!
by Feeling Great | Jun 18, 2017 | Mental Wellbeing
Stress – Immune System Sabotage
The Hidden Enemy: Stress – Immune System Sabotage
Stress – Immune System Sabotage. No surprises here—stress is the #1 culprit behind a weakened immune system. We’ve all experienced it… that sore throat, cold sore, or flu that hits after a stressful period.
For many people with autoimmune conditions, their health takes a nosedive after major life stressors. And science backs it up.
- A 2001 study found that people with autoimmune thyroid disease had more stressful life events before their diagnosis compared to healthy individuals.
- A 2012 study in Psychosomatic Medicine revealed that childhood trauma increases the risk of developing autoimmune diseases later in life.
Chronic stress is deeply embedded in modern life, and most people just accept it as normal. But common doesn’t mean healthy!
A Harvard and Stanford study suggests that work-related stress is as harmful as secondhand smoke. That’s a serious wake-up call.
Why Aren’t We Talking About Stress More?
Did you know that over 75% of doctor’s visits are stress-related, yet only 3% of visits include a conversation about stress reduction?
Doctors are great at treating symptoms, but stress is often ignored—even though it’s at the root of many health problems:
- Autoimmune diseases
- Hormonal imbalances
- Cravings & food addictions
- Fatigue & low energy
- Mood swings & anxiety
It’s time to stop treating stress as an afterthought and start making it a priority.
What is Stress, Really?
Stress triggers the “fight or flight” response, which helped our ancestors escape predators. When you feel stressed, your body releases cortisol, flooding your system with glucose (sugar) to fuel your muscles.
In small doses, this response is helpful. But constant stress keeps your body in survival mode—leading to exhaustion, burnout, and a weakened immune system.
The good news? Just as we have a stress response, we also have a relaxation response. Learning to activate it can help your body heal and recharge.
Quick Stress Reset – Try This Now
Close your eyes. Breathe in deeply through your nose, expanding your belly. Hold for a few seconds, then exhale slowly through your mouth.
Repeat this 10 times. Feel the tension ease?
Even small practices like this add up over time.
- Avoid checking your phone first thing in the morning.
- Get enough quality sleep.
- Say NO to draining commitments.
Reducing stress isn’t a luxury—it’s essential for long-term health and happiness.
10 Simple Ways to Lower Stress – Immune System Sabotage
- Meditation
- Creative hobbies
- Spending time with pets
- Quality time with loved ones
- Nature walks
- Sex
- Dancing
- Napping
- Prayer
- Listening to calming music
Time to Take Action
Stress won’t disappear on its own. Schedule these stress-busting activities into your routine today. There’s no “perfect time” to start—just begin. If you’re interested in reading Autoimmune Specialist Naturopath Australia Online and find it helpful? Share with us your experience!
Need guidance to reduce stress and improve your health? Book a session here, and let’s create your personalized stress-reduction plan.
Loads of health and happiness,
Julie XX
