Mental Health Holistic Approach – 5 Things You Should Promise Yourself NOT To Do This Year
As the new year begins with lightning speed your mind fills with goals, aspirations, and plans — all designed to spur change and improve upon the person you were in the previous year.
A lesson well learned is to make sure you do all the above in a way that really honours you. So here are things you need to promise NOT to do this year.
This includes any type of rigid schedule, goals set for the purpose of pleasing anyone other than myself or harsh lifestyle or character modifications of any type. Remembering that we thrive in a flexible, creative environment and even if someone else succeeds in other ways, those are not my ways. We will instead strive for attainable and healthy changes that are manageable and designed to truly improve my life in my own unique way.
2. I will NOT be my own worst critic.
This year, ease up on your own opinion of yourself. Give myself a break. Do not beat yourself up for past mistakes or perceived current shortcomings. Do not compare myself to anyone else because you are uniquely you.
3. I will NOT treat myself with any less love and kindness than I would show to anyone else – Mental Health Holistic Approach.
We can be very quick to forgive and typically strive to see the best in others. However, that generosity of spirit is often lost when we review our own life and actions. With the “You can do better” mantra. This year, work towards recognizing the wonderful things you bring to the table. Celebrate your contributions to the world and speak to myself with kindness when you fall short of my self-imposed expectations — just as you would do for my friends and family members.
4. I will NOT focus on negative thoughts.
Every day we are bombarded with news stories that could make the most steadfast optimist cringe. It’s easy to get caught up in a cycle of fear and negativity. But we can be a positive influence in the lives of others. We can radiate love and kindness and positivity designed to touch the hearts of those we encounter. By doing so, we just might make the world a slightly better place — and that’s enough.
5. Mental Health Holistic Approach – I will NOT forget to have fun.
In a society where terms like success and accomplishment are used to identify someone’s worth, it’s easy to get caught up in a dust storm of busy-ness. It’s as if society has grown to believe that only by being constantly busy can we prove ourselves to be worthy, accomplished, successful.
Well, I’m going to discard that belief this year and work toward making space for the things I love. Striving to approach the day with a light heart and a good humour. Sure, you still have to work and earn money, but work should not define or control you.
This may be a hefty list to tackle all at once. I’ll add that do NOT expect miracles but allow time and practice to guide you to these goals. View it as a roadmap for a gentle, growth-centred journey to a happier you.
Get toned, lean and ooze with energy. Get back your sparkle from the inside out.
Create sustainable energy on all levels.
You don’t have to be sick to try naturopathy. You may just want to boost your overall health or prevent an illness. – WebMD
Online Naturopath Australia – My mission is to inspire, empower and guide you to a sustainable healthy lifestyle that is simple, fun, enjoyable and adaptable.
I see so many people who walk into my clinic saying they just don’t feel quite right yet traditional doctors say there is nothing wrong and “perhaps you are just getting old, what do you expect”.
Well just because your chronological age is increasing doesn’t mean you have to get old. Ageing is optional.
I see a 70-year-old man for an occasional checkup and he surfs most days. Now, I want to be like that!
It has always fascinated me that there are people who get really old way before their time. An 80-year-old riding on his bike heading downtown for a chat compared to 57 year old in a motorised scooter picking up 12 different medication from the local pharmacy with fish and chips tucked under his arm.
Why is there such a big difference?
We are so much more than our genes. Our lifestyle and environment affect us each and every day.
My passion is to share with others what I have tried and tested over the years. Focusing on results and outcomes.
The best way to learn is by doing it.
So let’s start here and now.
1: Know Your Why.
Keeps you focused on where you are heading, feeds your momentum in good and bad times. Remember hard times are guaranteed…that is life…..but don’t last forever and there is always a lesson in them. Part of this is setting goals and intentions. Is there a special event you are preparing for or is it the consistency you are aiming for?
2. Clean Up Your Beverages
Hydration is key to cleaning out the house, body running at peak performance every day.
3. Get Moving
Basically, we eat too much and move too little. So let’s get moving!
4. Daily Rituals
These maintain great habits and guarantee you continued success. Make them fun, enjoyable and who you are.
5. Consume the Right Fuel
Clean it up, get real. Make it tasty and fun.
6. Recharging regularly
An absolute must. Act as though you are on holidays regularly. Seize moments. Plan annual holidays and mini-breaks. Get your sense of humor back. Yes, you….we know you lost it a while ago!
7. Mindset
Crucial. My motto is you can throw down as many green smoothies as you like but if you head is not in the right place you won’t get far.
8. Putting it all together
Aim for progress, not perfection. Small consistent action. Set yourself up for success. No procrastination allowed. Start somewhere, learn by experience and make it part of who you are.
Consistently improve on the greatness that already exists!
Are cracks starting to appear in your New Years health resolutions?
Did you valiantly declare this year was going to be different? Was it going to be the year you made your health a priority?
Was there talk of getting your energy back? Losing that spare tyre around the middle? Or getting rid of that constant bloated feeling? Or doing something about those hot flushes?
Here’s 4 ways to salvage your new year’s health resolutions –
1. Find Your Why
Whether you’re faced with a delicious slice of chocolate cake or a burning desire to skip exercising, if you carry a strong sense of why you want to reach your goal, you’ll find it easier to resist temptations.
Research shows that self-motivated goals are more likely to be reached,[1] so get clear on your own personal ‘why’.
Do you want to be there for your kids, look great at an event, or improve your energy? Remind yourself of this when temptation comes your way.
2. Be SMART
Goals are easier to reach if they are SMART –
Specific,
Measurable,
Attainable,
Relevant,
Time-orientated
Allowing you to set clear goals and understand when you are on track to reaching them. For more information and assistance with creating your own SMART goals for the New Year, read this blog.
A big reason to make your goals SMART is that you’ll also improve your weight loss results. Highlighting this, a recent study found that people who set a specific weight loss goal lost an average of 1.5 kg more than those who didn’t.[2]
In another study, it was also found that goal setters were 10 times more likely to lose 10 per cent of their original body weight than non-goal setters.It should be noted that participants in both studies received coaching from qualified healthcare professionals,[4],[5] highlighting the importance of seeking help from a qualified Practitioner. Need help click here to book online.
3. Track Your Progress
Self-monitoring is key to helping you track your progress and make adjustments. When trying to lose weight, tracking your diet and exercise, and regularly weighing yourself, gives real time feedback that helps you stick to your resolution.[6]
4. Get Help
Research shows that health goals are easier to reach if they are set with the help of a Practitioner.[7] This is because your Practitioner can help you identify and implement strategies to reach your goal in a safe and healthy way, as well as helping you anticipate and deal with obstacles and setbacks. For example, problem-solving therapy results in greater losses in body weight, including long-term weight reductions.[8]
Success is guaranteed when ownership and commitment align. Smash your health goals in 2019 by putting these evidence-based strategies to work and reap the rewards that come from your dedication and direction.
Content adapted from Metagenics Australia (permission given)
[1] Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Motivation, self-determination, and long-term weight control. Int J Behav Nutr Phys Act. 2012 Dec;9(1):22.
[2] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.
[3] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.
[4] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.
[5] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.
[6] Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011 Jan;111(1):92-102.
[7] Leistra E, Streppel MT, Klamer J, Tump AC, Weijs PJ. SUN-PP190: effect of smart goal setting and nutritional assessment on treatment compliance in primary care dietetic treatment. Clin Nutr. 2015 Jan 1;34(Suppl. 1):S94
[8] Perri MG, Nezu AM, McKelvey WF, Shermer RL, Renjilian DA, Viegener BJ. Relapse prevention training and problem-solving therapy in the long-term management of obesity. J Consult Clin Psychol. 2001 Aug;69(4):722-726.
Wow here we are in the land of 2017 filled with possibilities for what lies ahead!
“Your past does not determine who you are. Your past prepares you for who you are to become.” – Joel Osteen
2017 is a significant year, being the beginning of another nine year cycle. So it’s time to decide if you want to consciously or unconsciously create what lies ahead.
Unconscious creation I liken to choosing to be a ship in a harbour with no pre-set destination and you keep aimlessly bumping into the shore. Is it time to pre-set a course to your destination, so you consciously know where you’re going?
Spend less time in overwhelm and worry and more time making progress towards your desired life. So, even when the unexpected comes and it will, you’ll have a higher success rate of reaching your destination.
Your best friend in this process is clarity. For me, this represents thinking time. A time to pause, take a deep breath and step back to see the big picture, acknowledge where you are and where you want to go and witnessing the gap that lies between. I call it recalibrating your internal GPS.
Clarity produces calmness, focus and ease. It takes the jerkiness out of the ride. You know the stopping, the hard rights and lefts, reversing because you got overwhelmed, uncertain and plain confused.
Here are 7 steps to consciously setting up the year ahead and beyond.
1. Review 2016
Sit down in nature where you won’t be disturbed with pen and notebook and allow yourself time to process the year that was.
Writing your thoughts is helpful, cathartic and insightful and provides a record for the future.
Personally what were your major events, highlights and lowlights of 2016?
Professionally what were your major events, highlights and lowlights for 2016?
What lessons did you learn from 2016?
What worked and you’ll continue to do?
What didn’t work and you’ll remove or delete?
2. Time out
Take a minimum of 7 days to chill and fill yourself up to refresh for the new year.
Get amongst nature, laugh, sleep, have fun, eat great food, ditch social media, read a great book.
You need the quiet spaces to let the creativity and dreams for this year brew and bubble to the surface.
If 7 days is impossible at least do a day, but schedule in a week soon. You know you need it.
3. Dream your ideal year.
Feel it, see it, hear it, smell it.
Your dreams are the basis of your goals.
They are the juice between where you are and where you want to be.
It’s essential you make space for this to happen. Here is one way of doing this –
Relax – go into a room or into nature where you’ll not be disturbed and sit comfortably. Inhale a deep breath, imagine a circle of white light around you. You inhale the white light and breathe out the darkness and let it go. Do this for 20 breaths.
Create and Hold – a picture in your mind of your heart’s desire. If possible see the image in colour with as many details as possible. Dwell on that mental picture without putting strenuous effort on your thoughts. If you mind starts to wander, bring it back.
Feel – see yourself in the image as if it’s happening right now. See and feel how happy, healthy and wealthy you look for at least 5 minutes (or as long as you can).
When you’ve finished your visualisation, write everything down, just as you’ve experienced it, with a feeling of gratitude.
4. Turn your dreams into goals.
Use your notes from above.
Pick 3-4 desires for personal and then professional and add dates to make them goals. I liken this to choosing your big rocks for this year.
Now split these big rocks into smaller rocks by setting quarterly goals for each of your big goals.
Finally, split your small rocks into sand, by setting daily activities for your first set of quarterly goals. This needs to be done every quarter.
Exercise:
A. Big Rocks or Goals For Year
Personal (i) (ii) (iii) (iv)
Professional (i) (ii) (iii) (iv)
B. Quarterly Goals – Small rock – for each of the goals above.
5. Set daily rituals aligned with your goals.
This is the sand that makes up the rocks. You’ll be able to set this for each of your first quarterly goals. Start somewhere and improve over time.
An example, for personal fitness goal is exercising every morning for a minimum of 20 minutes is a start or for professional goal of writing more content for your business, committing to writing for 30 minutes every day.
6. Action
Action produces clarity. It’s not until you start that you see the “how” clearer. Have trust and faith that all will unfold in the journey of life once you start the momentum forward.
7. Review and readjust
As with most things in life, start somewhere. Then test and measure to see if you are on track and review and adjust as needed.
For instance with rituals of exercise and writing above, review your results and progress after a month. Is it working? Does it need refining? Could I do it a better way? What time of day is best for me?
“Shoot for the moon. Even if you miss you’ll land among the stars” – Norman Vincent Peale
Most of all have fun consciously creating a life you love. We are all a work in progress. Make 2017 a year to remember!
Set Yourself Up For Success – One of the key principles, in getting results and moving consistently towards your desired goals and outcomes, is setting yourself up for success.
Success doesn’t have to be complicated, difficult, unobtainable or painful beyond belief.
Success is having clarity of where you want to go. Then being present in the now, to grab hold of all the opportunities and doors that open, along the way, that are aligned with your desired outcomes.
Once you know your ‘why’, and where you want to go. It is fine-tuning the how as you journey along your path.
Success is 80% psychology, 20% strategy. If you believe you can or you can’t, you will prove to yourself, that is true. So choose your thoughts carefully!
Set Yourself Up For Success – My 13 top tips for moving towards your dreams –
Super excited to share what I do Feeling Great Naturopath Corowa video I love to Read more
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