by Feeling Great | 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!
by Feeling Great | Energy/Fatigue, Spirit
Lost My Passion for Life? Here’s How to Reignite Your Spark
You’re Not Alone. Feeling Exhausted and Uninspired?
Worn out, drained, and unmotivated? Reminiscing about the past, longing for the energy, optimism, and drive you once had.
Running on caffeine and sugar, juggling work, family, and responsibilities, only to crash at the end of the day. You might even look in the mirror and wonder, “Where did my passion go?”
But here’s the truth—your spark isn’t gone; it’s simply buried under exhaustion and neglect. It’s time to prioritize yourself again. When you do, not only will you feel better, but those around you will notice the difference too.
Ready to find your fire again? Let’s dive in.
6 Steps to Reignite Your Spark
1. Gain Clarity on What You Truly Want
Start by imagining your ideal life in five, ten, or fifteen years. What does it look like? How do you feel? Let this vision fuel your motivation every day.
Now, take stock of your current reality. Identify three small but meaningful changes you can make in the next three months to move closer to that vision.
💡 Tip: Focus and consistency will help you create real change. One step at a time!
2. Boost Your Energy—It’s the Foundation of Everything
Feeling depleted? Your body and mind need energy to function at their best. If you’re constantly tired, ask yourself:
- Are you low in iron?
- Making poor food choices?
- Dehydrated or sleep-deprived?
- Struggling with gut issues, chronic pain, or food intolerances?
If you answered yes to any of these, it’s time to address the root causes. Seeing a naturopath can help you get back on track.
Click here to book a session.
3. Create Daily Rituals to Stay on Track
Wishful thinking won’t bring back your motivation—consistent habits will. Establish morning and evening rituals to keep you focused and energized.
Over time, these rituals will become second nature, helping you stay disciplined, productive, and positive.
💡 Need guidance? Let’s create a plan together!
4. Declutter & Let Go of What’s Holding You Back
Clear out what’s weighing you down—physically, mentally, and emotionally. Whether it’s clutter in your home, toxic relationships, or negative thoughts, it’s time to release what no longer serves you.
🛑 Set a timer, grab some boxes, and adopt a “this has to go” mindset. You’ll feel lighter and more free.
5. Prioritize Rest & Recharge Your Mind and Body
You can’t pour from an empty cup. If you keep giving without replenishing your energy, you’ll feel drained and resentful.
Make self-care a daily habit—even small moments of rest can make a huge difference.
💡 Looking for self-care ideas? Check out my guide!
6. Step into Self-Empowerment & Own Your Life
The secret to long-term happiness? Self-love and self-respect. When you prioritize yourself, you naturally set higher standards and healthier boundaries.
Ask yourself:
💛 What does self-love look like for me?
💛 How can I treat my body, mind, and spirit with more care?
Your body is the only one you have—treat it well, and it will take care of you in return.
Your Spark Is Still There—Let’s Find It Together
If you’re telling yourself, “I’ve lost my passion for life,” know that you can get it back.
I’ve been there, and I know what it takes to reignite that inner fire. Whether you need support with energy, mindset, nutrition, or lifestyle habits, I’m here to help.
Click here to book a consultation at my Corowa office or online via Teams/WhatsApp.
“The first step toward change is deciding you’re no longer willing to stay where you are.” – J.P. Morgan
Much love,
Julie Smethurst 💛
Naturopath, Life Coach, Pharmacist | Feeling Great Health Solutions, Corowa
by Feeling Great | Energy/Fatigue
10 Tips to Get More Energy Naturally
Feeling Drained? Here’s How to Regain Your Energy
Struggling to get through the day? Feeling exhausted, unmotivated, and overwhelmed? If your energy levels are running low, it’s time to take a step back and reset.
When I start feeling flat, I check in with myself. Often, I realize:
- I haven’t been kind to myself.
- My nutrition and time management are off.
- I’ve dropped my healthy habits.
- I have nothing exciting to look forward to.
- I’m focusing on what’s missing instead of what’s present.
The good news? Small changes can make a big impact. Here are 10 simple ways to naturally boost your energy.
1. Start Your Day Right
Mornings set the tone for the entire day. Create a morning routine that fuels your body and mind:
- Begin with deep breathing or meditation (10 minutes).
- Drink two large glasses of water.
- Move your body—run, stretch, or do Pilates.
- Fuel up with a green smoothie or protein-packed breakfast.
Start strong, and your day will follow suit.
2. Prepare Your Meals in Advance
Food fuels your energy, but unhealthy choices can leave you sluggish. Avoid last-minute meal decisions by prepping food in advance.
- Batch-cook soups like lentil, minestrone, or pumpkin.
- Make a green smoothie to sip throughout the day.
- Plan meals 48 hours ahead to stay on track.
Having nourishing meals ready to go means no excuses for poor food choices.
3. Spend Time Outdoors
Fresh air, natural light, and movement instantly boost energy. Whether it’s sunshine on your skin or the sound of waves crashing, nature resets your mind and body.
- Walk, jog, or cycle in a park.
- Stroll barefoot on the beach.
- Go for a bushwalk or a hike.
Even if it’s raining, throw on a jacket—it’s just water, not acid… haha!
4. Practice Daily Gratitude
Energy isn’t just physical—it’s mental too. Shifting your mindset to gratitude helps you feel lighter, happier, and more motivated.
- Write down five things you’re grateful for each day.
- Reflect on positive moments before bed.
- Keep a gratitude journal for 21 days and see the difference.
Even Oprah has done this for over 20 years!
5. Prioritize Self-Love
If you don’t value yourself, you won’t take care of yourself. Make time for self-care activities that fill your cup:
- Dance to your favorite music.
- Soak in a bath.
- Watch the sunset.
- Walk barefoot in the park.
When you love and respect yourself, you naturally make choices that boost your energy and well-being.
6. Strengthen Your Social Connections
Humans thrive on connection. If you’ve been feeling drained, consider how much time you spend engaging with others in meaningful ways.
- Join a sports club, book group, or creative class.
- Call or meet up with a friend for a deep conversation.
- Host a dinner or coffee catch-up.
Social bonds increase happiness and energy—make time for them!
7. Get Enough Sleep
Your body recharges at night, so getting quality sleep is essential. Aim to be in bed by 9:30 or 10 PM with a calming routine:
- Meditate or stretch.
- Read a book (not on a screen).
- Journal your thoughts.
Going to bed refreshed, not just exhausted, makes all the difference.
8. Take Breaks from Screens
Constant screen exposure drains your energy more than you realize. Set boundaries for electronics-free time:
- No screens after 9 PM (goodbye, scrolling).
- Take a weekend or full-day digital detox.
- Spend quiet time reading, thinking, or simply being.
Less screen time = more mental clarity and energy.
9. Stay Hydrated
Your body is 70% water, and dehydration leads to fatigue. Keep your energy high by:
- Drinking 2.5L of water daily (adjust for body size).
- Swapping coffee for herbal tea or clear soups.
- Cutting back on caffeinated drinks and alcohol.
Harvard Medical School confirms that water is the best performance booster—not pricey sports drinks!
10. Reduce Sugar Intake
Sugar isn’t just in candy—it’s in bread, pasta, rice, and processed foods. Too much can cause energy crashes and cravings.
- Swap chocolate for a healthy cacao drink.
- Choose fresh fruit over processed snacks.
- Increase protein intake (nuts, seeds, chicken, legumes) to keep blood sugar stable.
More savory foods like hummus, guacamole, and nuts will keep energy levels steady.
Boost Your Energy & Feel Amazing Again
Implementing even a few of these tips can make a huge difference. More energy means better focus, improved mood, and greater productivity.
If you need to read about Time Management Techniques? Read This!
Need help figuring out why your energy is low? Book a session CLICK HERE, and let’s get to the root of it.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
by Feeling Great | Personal Growth
The Secret to Happiness and Self-Love
Why Self-Love is the Key to Happiness
The final Secret to Happiness – Self-Love – is here!
We often hear phrases like:
“You need to love yourself more.”
“You can’t truly love someone else until you love yourself first.”
“If you had more self-love, that wouldn’t have happened.”
Advice about self-love is freely given by friends, family, and even strangers, all with the best intentions. But what does it really mean?
Self-love isn’t about makeovers, new clothes, or romantic relationships. While those may bring temporary happiness, they don’t build lasting self-worth. True self-love comes from appreciating yourself and taking consistent actions that nurture your physical, emotional, and spiritual growth.
When you truly love yourself, you:
- Accept yourself – flaws and all.
- Stop seeking approval from others.
- Develop compassion for yourself and those around you.
- Live with purpose and confidence every day.
Now, let’s explore six simple ways to cultivate self-love and create a happier, more fulfilling life.
6 Powerful Happiness and Self-Love Tips
1. Own Yourself – Be Unapologetically You
Get clear on your thoughts, emotions, and desires. When you understand yourself deeply, outside opinions don’t shake you. You feel stable, grounded, and confident, even when life throws challenges your way.
- Try this: Journaling daily helps you gain clarity on what truly matters to you.
2. Choose Your Needs Over Temporary Wants
Loving yourself means choosing what nourishes you, not just what feels good in the moment. It’s like junk food—it may taste great now but could harm you in the long run.
Avoid habits or relationships that drain your energy. Instead, prioritize healthy choices that keep you strong and moving forward.
- Try this: Ask yourself, “Does this support my growth or hold me back?” before making a decision.
3. Practice Self-Care Daily
You show love for yourself when you take care of your body and mind. Simple acts of self-care boost confidence and well-being.
Prioritize:
- Nourishing foods
- Daily movement
- Quality sleep
- Positive relationships
Try this: Set a self-care non-negotiable each day, like a morning walk or a healthy meal.
4. Set Boundaries – Protect Your Energy
True self-love includes saying no to people, situations, or habits that drain you physically, emotionally, or spiritually.
You don’t have to please everyone. Setting clear limits ensures you have the time and energy for what truly matters.
Try this: Practice saying “No, that doesn’t work for me.” without guilt.
5. Surround Yourself with the Right People
Some friendships nurture your soul, while others bring negativity. “Frenemies” may pretend to care but secretly take pleasure in your struggles.
Choose to be around those who uplift and inspire you. Your circle should support your happiness, growth, and success.
Try this: If a relationship feels draining, take a step back and assess if it’s truly healthy for you.
6. Forgive Yourself – Embrace Imperfection
Nobody is perfect, and mistakes are part of growth. The key to self-love is learning from experiences rather than punishing yourself.
Shift your mindset:
- View mistakes as lessons, not failures.
- Accept that you’re a work in progress.
- Treat yourself with the same kindness you’d show a close friend.
Try this: When you feel self-criticism creeping in, pause and ask: “Would I speak to a friend this way?”
Start Boosting Your Happiness and Self-Love Today
Pick one or two of these tips and start applying them today. The more you love yourself, the healthier your relationships become, and the more happiness you attract into your life.
Remember: True self-love isn’t selfish—it’s essential. When you love yourself fully, you create a life filled with joy, confidence, and fulfillment.
Here’s a 19 Self-Care Strategies for you! Which self-love tip resonates with you the most? Let’s chat in the comments! If this inspired you, share it with someone who needs a little self-love reminder today.
Book Here for a session with me.
by Feeling Great | Mind
4 Antidotes to Feeling Stuck, Overwhelmed & Depressed
Feeling Stuck? You’re Not Alone
Feeling Stuck like Emma when she sat across from me, shoulders slumped, face pale, and eyes filled with sadness. She had just turned 50 and was taking stock of her life—a process that left her feeling stuck, overwhelmed, and deeply depressed.
“I’m on my third antidepressant, and I’m not getting any better. In fact, I feel worse,” she admitted.
I’d heard this story many times. As a pharmacist, I had dispensed countless boxes of antidepressants, yet very few people experienced a miraculous shift in happiness.
Emma’s life felt like a series of never-ending struggles—her marriage was barely holding on, her energy was at an all-time low, and she had left work due to a lingering shoulder injury. On top of that, she was constantly caring for aging parents and navigating the challenges of raising two teenage boys. She was running on empty, stuck in survival mode.
She needed real solutions, not just another prescription.
Why Antidepressants Alone May Not Be the Answer
Antidepressants can be a short-term reset button for some, but they don’t work for everyone. Many women find that while medication numbs the pain, it also increases anxiety, lowers libido, and triggers emotional eating.
The truth? Long-term healing requires more than just a pill.
Your mental, physical, and emotional health are all connected. Low energy, hormonal imbalances, poor diet, unresolved trauma, and toxic relationships can all contribute to depression.
Emma was done with the medication merry-go-round and ready to make real changes. After a thorough assessment—bloodwork, hormone testing, lifestyle coaching, and habit tracking—we built a plan that worked for her.
Within two visits, she had more energy, renewed confidence, and a clear vision for her future.
If you’re feeling stuck like Emma, here are four powerful antidotes to get you moving forward again.
4 Powerful Antidotes when Feeling Stuck
1. Energy – Your Foundation for Change
Energy isn’t just about how you feel mentally—it’s about how your cells function. It fuels your brainpower, mood, and ability to take action.
When energy levels are low, everything feels harder. You retreat, avoid challenges, and struggle to stay motivated.
Boost Your Energy Today:
- Prioritize deep, restorative sleep
- Eat nutrient-dense, whole foods
- Move your body daily, even for 20 minutes
- Reduce stress by setting boundaries & saying no
When your body has energy, you’ll naturally feel more motivated, resilient, and ready to take on life.
2. Clarity – Get Clear on Your Future
One of the biggest causes of feeling stuck is lack of direction. If you don’t know where you’re going, it’s easy to feel lost.
Ask Yourself:
- What does my ideal life look like one year from now?
- Am I reacting to life’s chaos or creating a future I love?
- What small steps can I take right now to move forward?
Clarity comes from action, not just thinking. Even if you get off track, you’ll learn along the way. The key is to start moving.
3. Self-Love – Build a Strong Inner Foundation
What’s happening inside you reflects what’s happening outside you.
If you feel unworthy, unlovable, or not enough, it’s time for inner work.
How to Start Practicing Self-Love:
- Identify what makes you unique & valuable
- Speak to yourself with kindness & compassion
- Stop seeking external validation—love yourself first
When you build a strong foundation of self-worth, your confidence and happiness naturally grow.
4. Manage Your Emotional State
Your emotional state affects every decision you make. When you’re in a bad state, you’ll make poor choices.
Simple Ways to Reset Your Mood:
- Listen to uplifting music or inspiring podcasts
- Move your body—dance, walk, or stretch
- Spend time in nature & breathe fresh air
- Surround yourself with supportive people
Before making big decisions, check your emotional state. Choose to act from a place of clarity, not exhaustion.
Final Thoughts – Small Changes, Big Results
The hardest part of change isn’t knowing what to do—it’s doing it consistently.
Emma’s transformation didn’t happen overnight. But with the right tools, she broke free from feeling stuck, overwhelmed, and depressed.
If you’re having an Emma moment, I’m here to help. Book an appointment today, and let’s create a plan for you.
“We’re all walking each other home.” – Ram Dass ✨
Much love,
Julie XX
