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Mental Health Holistic Approach

Mental Health Holistic Approach

by | Mental Wellbeing

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.

Life is a journey, not a destination.” – Ralph Waldo Emerson

5 Mental Health Holistic Approach (Not to Do this Year)

1. I will NOT put unrealistic demands on myself.

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.

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. 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.

Final Thoughts

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. So have an amazing year!

Here’s another information about holistic approach! The Holistic Approach to a Healthy Lifestyle and you can also read the Mood & Gut Connection and if you find this helpful, we love to hear from you. Book now for a healthy year and have more energy for the rest of the year!

The Miracle Morning Hal Elrod – Transform Your Day in 6 Minutes

The Miracle Morning Hal Elrod – Transform Your Day in 6 Minutes

by | 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!

7 Top Tips For Maintaining Healthy Habits

by | Personal Growth

Maintaining Healthy Habits – How can I maintain healthy habits?

Yes, Maintaining Healthy Habits, can feel overwhelming at times but the most successful people maintain momentum through daily and weekly rituals.

Maintaining Healthy Habits – Here are the key mindset fundamentals for success.

1. Aim for progress NOT perfection. Small consistent changes in the right direction are key.

2. Celebrate your successes – daily, weekly. This can be easier if you record them or have an accountability buddy. Ie, weekly or monthly weigh-in & measurements, food and exercise diary.

3. Identify key habits that keep you on track – such as getting enough sleep (in bed by 10 pm), exercising daily, planning meals and cook ups each Sunday.

4. Create daily rituals. Ie, 2 glasses water on rising, exercise before breakfast.

5. Lose the excuses and stories. If you fall off the wagon, dust yourself off and get straight back up there. This is building your resilience and persistence. Getting off track can reinforce how nice on track is.

6. Not working for you – find another way. There are many paths to the same outcome. Have an injury or setback, modify to accommodate it and keep going. Momentum is key.

7. Visualize daily where you want to go. Hook into the feeling of being there – put a name to it. Is it strong, vibrant, energized, clear………? Seeing the  destination gives you something to aim for, but it’s the person who you become along the way that really matters.

Research suggests that achieving and maintaining a healthy weight takes a long-term commitment. Rapid weight loss is more likely to be temporary. It also puts you at greater risk of regaining the weight you lost, plus more.

You need to focus on what works in the long run. This means viewing healthy habits not as something you adopt for a few months, but as ongoing changes to your lifestyle. – Australian Government – Department of Health

Final Thought

Maintaining healthy habits will help you for the long run! Hope that helped. Book with Julie Smethurst (Feeling Great Naturopath) and let me help you to your feeling great journey.

Naturopathic Doctor Melbourne – 5 Tips To Keeping Your Healthy Winter Motivation Alive

Naturopathic Doctor Melbourne – 5 Tips To Keeping Your Healthy Winter Motivation Alive

by | Energy/Fatigue

Naturopathic Doctor Melbourne – 5 Ways to Stay Motivated in Winter

Stay Active and Energized This Winter

Winter is all about warm comfort foods, cozy blankets, and crackling fires. No wonder it’s tempting to stay indoors when the temperature drops! But just because it’s cold outside doesn’t mean your motivation has to freeze too! Here’s Ways to Stay Motivated in Winter.

If you feel like you “should” exercise, your mind will naturally resist. Instead of forcing yourself, why not make movement fun? A small shift in mindset can make a huge difference. This season, focus on joyful activities and creative ways to stay active. Here are five simple ways to keep your energy levels up and your winter motivation alive.

5 Ways to Stay Motivated in Winter

1. Try Online Yoga or Pilates

No need to leave the house—just grab your phone, tablet, or smart TV and follow along with a YouTube Yoga or Pilates session. There are millions of free videos, so you’ll always find something that suits your level.

  • Gentle stretching warms up your body and improves flexibility.
  • Inverted poses boost circulation and energy.
  • Practicing at home means you can move at your own pace.

Plus, you can roll out your mat anytime—morning, lunch break, or before bed!

2. Dance, Dance, and Dance Some More!

Dancing isn’t just for parties—it’s a great way to move your body and boost your mood. Turn up the volume and let loose!

  • Dance in your living room while making breakfast.
  • Put on headphones and move while walking in the park.
  • Have a kitchen dance party while cooking dinner.

It’s fun, energizing, and totally counts as exercise!

3. Bounce Your Way to Better Health

Rebounding (using a mini trampoline) is a fantastic low-impact workout. Whether it’s light bouncing or on-the-spot jogging, it has powerful benefits:

  • Stimulates the lymphatic system – Helps remove toxins.
  • Easy on the joints – A great alternative to running.
  • Quick & effective – Just 5 minutes in the morning and 5 in the evening makes a difference.

No trampoline? No problem! Jumping on the kids’ trampoline works just as well.

4. Get Outside – Wind, Rain, or Shine

Winter walks, bike rides, or even a jog in the rain can be invigorating. The fresh air and movement wake up your body and mind.

  • Embrace the wild and free feeling of being in nature.
  • Remember, “It’s only water, not acid—just do it!”
  • Warm up after with a hot tea, shower, or cozy blanket.

Prefer to stay dry? Swimming in an indoor pool is a great way to keep moving, and you can treat yourself to a relaxing sauna afterward.

5. Nourish Your Body with Healthy Comfort Foods

Staying healthy in winter isn’t just about exercise—it’s also about fueling your body with the right foods.

  • Swap sugary breakfasts for quinoa porridge or green smoothies.
  • Enjoy protein-packed eggs—scrambled, boiled, poached, or in a Mexican frittata.
  • Warm up with nourishing soups and stews that keep you satisfied.

By eating well now, you’ll feel amazing all season—and avoid the summer panic when it’s time to shed the layers!

Listen to Your Body and Have Fun!

The key to staying active in winter is finding joy in movement. When you choose activities that make you feel good, motivation comes naturally. Which tip will you try this week? Have your own ideas? Share them in the comments!

Here’s another information about Healthy Winter Tips – 2 Essentials or you can read the Polar Bear Cold-Water Plunges and if you find this helpful, share your thoughts with us! Need extra help? CLICK HERE to book a consultation with me.

Naturopath Mental Health – Six Human Needs

Naturopath Mental Health – Six Human Needs

by | 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!