HOW TO BEGIN BELIEVING IN YOURSELF

July’s Blog In Audio Form

To begin, take some time to write down what you know you are good at. Do not limit yourself to professional skills and don’t put any judgments on your list by labeling things as small or not that important. Write everything you are good at from parallel parking to pushups to making the world’s best pumpkin pie. Say them out loud to yourself. Share them on your social media. Use them to introduce yourself during the next icebreaker. Get in the habit of acknowledging and appreciating your gifts, skills and talents and sharing the news with others. Don’t minimize your gifts and accomplishments. Share them with the world proudly and often. Challenge yourself to come up with 20. And then later on 30. Get yourself up to 100. Or 1000. Just keep going. Keep going until you can say, “damn, I’m really something” and then go on some more.

If it is helpful, ask people you love and trust what they think you are good at. Do not do this before you make your first list and do not do it in lieu of it, but as a supplement to the one you make about yourself. To avoid generic or surface answers, phrase the questions as, “what would you hire me to do?” or “what would you pay me to do?” This will allow people in your life to think about what skills are most obvious and impressive to them. Add them to your list, even if you’re not quite ready to embrace them.

After you make your list, write down three moments in your life, from any point, where you have felt proud of something you did or said or accomplished. Again, don’t judge or diminish these. Be honest and take the time to remember them. What about these moments made you proud? How does it feel remembering them? What gifts and values were you accessing during them? How can you capture these feelings again and again and again? Add to your list as you remember more and more moments. Come up with three more and three more and three more after that. Share these moments with people you love, with your team at work, with your boss. Make them a part of your story. Share them with pride. Open the door for others to do the same.

Make a list

Finally, make a list of statements or affirmations that are both true and maybe a little bit of a stretch for you. Statements like:

I am ________________________________________

I know I can _________________________________

I deserve ____________________________________

I am proud of ________________________________

I am capable of _______________________________

I believe that I _______________________________

I will _______________________________________

Come up with different prompts and different answers each time. Or repeat them as they are salient for you. Add more. Or do the same ones over and over again. Practice saying them out loud to yourself, in the mirror if it helps. Email them or text them to yourself. Put them somewhere you can see them. Be creative and try different ways to incorporate them into your life. Notice where you feel good and where you feel uncomfortable. Spend some time reflecting on why.  Make it a habit. Push through when it feels slow or hard. Just keep on going. Whatever you do, don’t ever stop reminding yourself of who you are.

Believe in You

BELIEVING IN YOURSELF DOESN’T MEAN IGNORING CHALLENGES

To those who are used to focusing on what they believe to be wrong and in need of fixing, rest assured that believing in yourself does not in any way necessitate a delusion of self or a pretension of perfection. We all have our struggles and challenges. The reason I am advocating for this focus and dedication solely on strengths and self-belief is that too many of us already spend far too much time focusing on that which we feel we lack. Too often, those around us, both personally and professionally focus on these things too. I am not the least bit concerned that you are not spending enough time on these areas. In fact, my heart breaks when I think about how much you probably do.

So start doing something different. Start believing in yourself. Right this minute. I promise, if you keep at it and learn to fully embrace your own potential, you will begin to live a life you enjoy and are proud of. I believe in you. Now go start believing in yourself!  

It is a very well-known fact that if anyone wants to succeed in life, they must believe in themselves. We have to believe in ourselves and in our abilities because our inner faith will create our external results.

People easily lose faith in themselves when encountering setbacks, failure and fear. When you lack confidence in yourself, others will pick up on that and won’t take you seriously.

Not many people live the life that they have always wished to live; they give up on their life goals as soon as they encounter the first setback. One of the main causes for this is that they do not believe in themselves.

“Believe in yourself, and the rest will fall into place. Have faith in your own abilities, work hard and there is nothing you cannot accomplish.” – Brad Henry

The world that we are living in is extremely competitive and challenging, and people start to doubt themselves and their abilities when they come across failure. But a few failures are not the end. You must get back up again. Here’re 10 ways to believe in yourself again:


  1. Accept Your Current Situation

The first thing you need to do if you want to get back up and start believing in yourself again is to accept your current life situation. You have to make peace with how your life looks at the moment and what led to this situation that you are in.

Fighting with your situation won’t do you any good. Being resistant is pointless, so we must accept first. Only then will we have enough energy to change our life.

2. Think About Your Past Success

If you are feeling down and out, use your past to get motivated again. Remember the time when you used to just kick butt. When you were awesome and you used to rock it! Put yourself in that past and think about the awesome things that you used to do.

Now remember that you can do it again. It is easy to think about the times when you got hurt, but it is just as easy to think about those times when you were successful as well. Use your past to your advantage.

3. Trust Yourself

This is one of the most important things that can help you get that belief and confidence back. All the energy, power, courage, strength and confidence is within you.

Spend time with yourself to access it, whether it be through meditation, journalling, or activities that make you trust in yourself again.

4. Talk with Yourself

We are the ones who create who we will become. We do that every day by our daily beliefs and self-talk. It’s really important that we talk to ourselves and motivate ourselves.

We don’t ultimately need others’ approval. You deserve your own self-approval and supportive self-talk.

5. Don’t Let Fear Stop You

Fear stands for False Evidence that Appears Real.  It is the main thing that holds you back from believing in yourself again more than anything else.

Face your fears and don’t let them stop you from achieving your goals

6. Let Yourself Off the Hook

You have to forgive yourself for any failures or mistakes that you have committed in the past and move on.

You have to look at the future and stop living in the past. Be compassionate towards yourself.

7. Go with a Positive Attitude

Having a positive attitude towards everything is the quickest way in achieving that belief and confidence in yourself.

Be thankful for whatever you are and whatever you have. Always have a positive approach and see the good in the world.

8. Let a Life Coach Help You

A life coach is a professional that helps, supports, and guides you. A life coach can help you recognize your abilities and skills. They can help you refocus on your goals and remember your past successes.

When you’re full of doubt, your life coach will believe in you and help you to believe in yourself again.

9. Keep Moving Forward And Never Look Back

There are going to be countless times in your life when you will feel down and you will feel like giving up. The voice in your head will tell you to stop and you will start to doubt yourself, but never listen to that voice.

Be strong and keep moving on. Never give up on yourself. You have to keep on going and eventually you will reach your destination. And when you do, you will realise how much more powerful you have become.

10. Let Life Move You

Let your life follow its own natural flow.  When you learn to follow your life’s flow, you’ll realize that life is marvellous and precious.

If you let your life guide you, it will shower you with its gifts and riches. You have to accept the life you are given and you have to learn to relax. Allow it to let you move in the direction you are meant to go, and you will find success.

Until next month

Start believing in yourself. and make your dreams a reality.

Have a good month

Jon X

Jon Adkin BAHyp Clinical Hypnotherapist and IEMT Practitioner.

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It all Starts With You

June Blog In Audible Format.

Welcome to June’s Blog.

When you believe in yourself, you can overcome self-doubt and have the confidence to take action and get things done. When you’re drowning in fears, doubts, and self-sabotaging behaviors, success feels out of your grasp. All of the skills, training, and tools in the world won’t change your life
Some people say it’s resources, luck, background or connections that create successful people. Whereas I surely agree that all these and many other factors influence the path of every individual, the most contributing factor to achieving something significant is self-belief. Without this key ingredient, there’s not a lot that could help you.
To put yourself on the track to success, you need to understand that your brain always plays against you. It doesn’t care about your big goals, the only thing it wants is to keep you alive. Therefore, we experience procrastination, self-doubt, negative thinking, anxiety and so on. The sure-fire way to overcome these obstacles is to not believe in them and truly believe in yourself.
If you don’t believe in yourself, who else will?
Honestly, if you don’t believe you’re going to succeed, then how on earth would anybody else do? Let’s say you want to build a successful business and you need to convince the investors that your idea is the one worth putting funds into.

You build self-confidence

If you are not confident enough, you’ll break like a twig the first time you face an obstacle. Whatever you want to achieve, there will be countless barriers questioning your competences. The only way to get through them is by being confident enough that you can and will.

This confidence comes from within, from the deep belief in yourself and your abilities.

Most of my work is with women who have fallen out of love with themselves. They come to me because they are struggling,  and they want me to help them get the skills they need to live their life better. They want something quick and clear, a top ten list of items to implement in order to live effectively. If it were only that easy.

You Can Do It

THE IMPACT OF BELIEVING IN YOURSELF

Believing in yourself affects everything you do. Everything. From your professional life to your personal life to your solitary life. In your relationship with yourself and in your relationships with others. In the choices you make and in the dreams you dream. How you view yourself, how you measure your value, how you assess your potential and how you determine your worth all combine to create the life you will live.

From your days as a student, the choices you make are determined by your belief in yourself. You choose your classes, your major, your training, your first job, not just based on what you think you might enjoy but based on what you think you are capable of and even deserve.

Parents, guidance counsellors, friends and neighbours may have influenced your belief in yourself by the judgement and advice they have given you- good, bad or otherwise. By ascribing certain schools as longshots or safeties based on their perception of your ability. By telling you which jobs you were qualified for or had enough experience in.

Sometimes these messages were shared with words like, “that’s a really hard school to get into” or “only the top students are ever chosen for that program.” Other times the message was more of a reaction, a look even, when you told someone, you trusted what you wanted and hoped for. Their eyes, their smile, their surprise indicated their support or disbelief. You may be receiving these messages still.

When we internalize the messages we receive, we often give them more weight than we do our own beliefs about ourselves. We start to take on the identity others ascribe to us and make choices based on that identity. We believe the version of ourselves that others project, a version that often reflects their own beliefs in themselves. We let others determine our value and worth. We let others write our stories.

In other cases, we receive great support and encouragement from those around us. We are fortunate to be told, over and over again, that we are valuable and worthy and capable of oh so much. That we can do anything we set our minds to. That the world is ours for the taking and that we can live the life we choose. But then, we reject these messages and raise the voice inside of us that says, “What do you know?”

So wherever you are coming from, whatever messages you have been told, whatever voices you have chosen to listen to, you are in a position today, right this moment to tell yourself that you are worthy and valuable and filled with potential and that you believe in yourself. No matter what anyone else has ever told you, including yourself.

It All Starts With You

START BELIEVING IN YOURSELF BY BELIEVING IN YOURSELF

Too often we look at others and compare our worth to theirs. Or we look at our past and use it to determine our future. Neither of these has any bearing whatsoever on what your life can be. No matter how successful and talented you deem everyone else to be or how many times you think you have failed, when you believe that the future is whatever you choose to make it, that is exactly what it begins to be.

You will decide what jobs to apply for based on your belief in your ability to secure them and do them well. You will pursue promotions based on your belief that you have earned them and that you are ready for the next level. You will take chances, risks and opportunities based on your belief that they are valuable for your growth and that you are valuable and deserving of them. You will negotiate and ask for raises based on your confidence in doing so and your belief that the money is rightfully yours. You will learn to confront people and situations because being liked by others is far less important to you than being respected and liked by yourself and believing in your strength to do the right thing. You will lead with confidence and vision because you recognize how great you can be, even if your skills are not yet where you would like them to be.

BELIEVING IN YOURSELF STARTS BEGINS AND ENDS WITH YOUR MINDSET

And like everything else, it all starts with your mindset, with the conversations you have with yourself and the messages you choose to believe. You can tell yourself that you are simply not good at something, or you can tell yourself that you can get better at anything you dedicate your energy to. You can talk yourself out of applying for a job you want because you think you will never get it, or you can prepare a powerful cover letter explaining why you are a fabulous fit for the position. You can tell yourself that you are just not good at public speaking or confrontation you excel or you can invest in your growth to get better at what will help you shine.

So how do you believe in yourself in moments or even a lifetime when you don’t? Some people will tell you to fake it until you do not have to fake it anymore. If that works for you, then do that. But more than faking it, I think being honest and starting exactly where you are is more effective. When I work with clients who want to quit smoking, the most powerful advice I ever give is all they had to do to quit smoking was to not smoke. Believing in yourself works exactly the same way. If you want to start doing it, you simply need to start doing it.  It is a process and it may be slower and harder than you would prefer., but know that you will get better at it if you choose.

Until next month

Start believing in yourself. and make your dreams a reality.

Have a good month

Jon X

Jon Adkin BAHyp Clinical Hypnotherapist and IEMT Practitioner.

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New Beginnings

Audio Version of This Months Blog

Whether you welcome a fresh beginning or dread it, I want to help you move forward with confidence. Changes happen for a variety of reasons–sometimes we want a change and sometimes we need it. Other beginnings happen because life is hard and time marches on.

Let your past make you better. NOT bitter

You’ve Got This

When You Want A New Beginning

There’s nothing like the feeling of starting something new when it’s a change you choose to pursue. You’re confident about a new direction, but nervous energy is very real. I can help you channel that nervousness into genuine excitement.

Of the four types of new beginnings, this one is my favourite. I admit, I love change. I honestly don’t know why…maybe it’s the thought of a challenge and conquering new things for the achiever in me? I realize however, not everyone is as enthusiastic about change as I am, but there are definitely times when people look forward to fresh beginnings that are exciting or compelling.

A New Start

Why You Might Want A Fresh Start

New beginnings are welcomed for a variety of reasons, like trying something new, taking on a new challenge or finally stepping outside of our comfort zone. I love the energy that comes with a fresh start.

  • getting a new job
  • moving to another city or state
  • buying or building a home
  • starting a business
  • pursuing a new hobby
  • traveling internationally
  • getting married
  • having or adopting or fostering children (My adoption story is a great one, but I realise I was very very lucky)
  • learning a new language
  • changing careers
  • following a dream

When we start something new, we do it  because we want it, it can lead to some pretty amazing adventures. Never allow waiting to become a habit. Live your dreams and take risks. Life is happening now. Remember, we only get one shot.

When You Need A New Beginning

Sometimes you start something new because you know you need a change. Self-awareness can make this pretty obvious, but it takes work to really be in tune with ourselves and our circumstances. A new beginning can motivate you to make a productive change.

Being intentional about reflection is one of the best ways to assess our lives and make adjustments in a positive direction. If we’re unhappy about an area of our life, then we should figure out a way to change it. And if we can’t change it, we can commit to a new attitude about it.

I’ll be honest here. I don’t have a whole lot of patience with modern day attitudes when they’re unhappy about something that’s in their power to change. I struggle in conversations with teenagers or other adults who feel like life happens to them and there’s nothing they can do about it.

We always have a choice about how we respond and whether we stay where we are or move forward toward something better, even if it’s hard to get started.

Don’t live the same year 75 times and call it a life.

It all Starts With You

Why You Might Need A New Start

You might know you need a fresh beginning, but it’s still hard to take the first step toward something unfamiliar. If you know the outcome will be worth the effort, you can do the hard work it takes to get there.

  • exercising more often
  • ending toxic friendships or relationships
  • taking care of your mental health
  • choosing gratitude (I wrote about how I choose gratitude even when it’s the last thing I feel like doing.)
  • establishing healthy boundaries with family and friends
  • making rest and sleep a priority
  • eating healthier food
  • losing weight
  • fighting addiction
  • finding community (Life is busy, but here’s how and why you need to make time for friends.)
  • facing our fears
  • going back to work after staying home with kids
  • changing jobs or careers
  • When my marriage hit its lowest point.

Sometimes you need an extra push to make a change you know you need to make. New beginnings can give you the encouragement and confidence you need.

Join Me on TikTok For A Month Of Advice

A New Beginning Because Life Is Hard

At some point, crisis will touch us all. The aftermath of a crisis demands something different because you can’t go back to the way things were. New beginning will help you put one foot in front of the other to keep moving forward. These new beginnings are the hardest. Sometimes we just don’t see them coming or they’re forced upon us. We can’t avoid them and we certainly didn’t choose them:

Why Life Can Be Hard Sometimes

These are the most difficult new beginnings and the ones we resist the most. A painful ending often transitions into a new beginning that feels forced upon us.

  • losing a job
  • the death of a loved one
  • a divorce or breakup
  • losing a close friend after an argument or misunderstanding
  • saying goodbye to friends or family because of a move
  • financial difficulty
  • physical or emotional struggles after an accident
  • losing someone to suicide
  • dealing with the heartbreak of a miscarriage
  • struggling with infertility
  • parenting a child with a disability
  • dealing with a frightening diagnosis like cancer or dementia

New beginnings will remind you that there’s more life to live on the other side of crisis, and you can make it there.

Don’t be afraid of new beginnings. Don’t shy away from new people, new energy, new surroundings. Embrace new chances at happiness.

Believe in Yourself.

A New Beginning Because Time Marches On

Sometimes we start something new simply because we can’t stop time. Seasons of life come and go, regardless of how ready we are. When we find ourselves in those moments, new beginning quotes can remind us to enjoy each step of our life’s journey.

As I get older, I’m much more aware of the passing of time. If I’m not paying close attention, I end up in a different season of life and struggle to adjust because I don’t even know it’s happening. These fresh beginnings sometimes creep up on us, even though we know they’re coming eventually.

Make this your Month

How Time Marches On

Life moves so much faster than we realize. We welcome a new year every 365 days, but it can still surprise us. Sometimes we welcome the passing of time and other times we resist it.

I feel like I’m in the middle of some significant life changes right now that I wasn’t quite ready for, perhaps the last few years, I’ve had a lot of pretty major things happen and although it’s pretty normal for people in their 50s,

At 54 I decided to leave a job I had been in for 26 years. I had no financial backing, no support from my wife but I had one thing, which I had in abundance. Belief in myself. I knew I wanted to help others and hypnotherapy had got me through a vary bleak period in my life due to a lot of serious illness. And I wanted to do the same for people who were struggling.

5 years down the line, I’m still in business, I’m building a good reputation and I’m helping people get back on track to enjoy their lives. Thanks to Zoom I now work all over the world. And since the pandemic hit I have found a new outlet in TikTok which allows me to get messages of support and encouragement to a much wider audience If you want to follow me you can by clicking here. Each month I offer words of comfort, support and encouragement on different subjects and this month it is New beginnings.

If you are ready to start again (but this time with experience) or just ready to take a new path Contact me. I would love to support you on your next chapter.

Until next month

Stay safe, stay healthy.

Take care.

Jon X

Jon Adkin BAHyp Clinical Hypnotherapist and IEMT Practitioner.

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Remember. You’ve Got This

Audio Version of January’s Blog

Hi Happy New Year and welcome to 2022. Have you made any New Years Resolutions? Or will you just continue as you are? Without doubt it’s been a very strange past 2 years and it bought the best and worst out in people. But how have you handled it? Have you made improvements to your life? Have you changed any dally routines to make you day run smoother?

This month That’s what I want to talk about. What we do to help ourselves!  It all starts with you.

What do I mean by that, Well simply put. If you don’t like you or Love you how can you expect others to love or like you? Take a moment and step outside you. If you met you at a party or in a coffee shop would you spend time with yourself? Would you even bother to talk to you?

If you don’t even want to talk to you why would others want to? This is what we need to change. Each morning. You have to love who you see in the mirror. That person in that reflection has been with you every step of the way and needs to be shown some appreciation. So what can you do to help yourself? Well just by reading this you ae telling yourself you are up for change. So let me help.

Let’s start from the beginning. You don’t just happen to stumble upon the best version of yourself. You need to start from the beginning and take a high number of small steps in order to become what you envision. Just show up. Say you want to run a marathon, but have no prior experience. The first step is lacing up you shoes and hitting the pavement. Even if you only make it half a mile on your first training run, you’ll be about 2% closer to your ultimate goal than if you didn’t put in any work at all. Recognize that the best version of yourself should be your vision, not anybody else’s. Don’t waste energy trying to live up to what somebody else wants you to be. Stop looking for a secret trick. There is no miraculous shortcut to the better version of yourself. Are you still with me? Great. Let’s continue. Use Social Media to network. It’s never been easier to get in touch with influential and powerful people. Earlier in my career as a hypnotherapist, I reached out a very well known and well respected hypnotherapist. I asked him for advice about how to build my business, and not only did he reply with some helpful tips, he also connected me and we have become firm friends.  Don’t sweat the details. Just make sure that you’re moving in the right general direction. You probably don’t have the knowledge you need today to know the shortest path to your happiness five years from today. But you probably have some idea about how to move in the right direction. Take those steps.

Time to peel back the covers.

Recognise the opportunity at hand. The Internet has fundamentally changed everything. Previously, knowledge was locked away in the minds of industry experts and in the pages of books that you needed to buy or check out from a library. But now, it’s easier than ever to learn new skills. This is essential to becoming the best version of yourself. Don’t count the hours. They don’t matter. Think about the last time you ran on a treadmill. If you looked down at the timer every few seconds, you probably didn’t enjoy your run. In turn, this made it far more difficult to run far. But what if you took the opposite approach? You plugged in your headphones, lost yourself in the music, and took it one stride at a time….while resisting any temptation to look at the timer at all. If you did this, you probably discovered that you enjoyed the run and made it pretty far. Counting hours just slows you down from reaching your goal.

Accept help from other people. Don’t let your pride get in the way. Most successful people needed help along the way, too.

Some quick and helpful tips to help you become the you you want.

  • Ignore the social media scoreboard. People depict an extremely exaggerated version of life on Facebook, Instagram, Snapchat, and other social platforms. We only share the good things, not the bad. So when you compare yourself to what you see on social media, you’re just hurting yourself.
  • Celebrate the small wins. Appreciating what you’re doing in the present gives you the motivation to keep making strides towards your ultimate goal.
  • Stop pretending to know things you don’t know. You’ll never learn anything if you pretend to already know everything.
  • Embrace failure. You can’t become the best version of yourself by playing it safe. Heck, getting fired could even be the best thing that ever happened to you.
  • Call your family. This is just the decent thing to do. But you can also learn lessons from your family that aren’t available through any Google search and aren’t accessible to pretty much anyone else in the world.
  • Exercise in the morning. Once I started doing this in the morning, I became far more focused and relaxed throughout the day. Science backs that up, too.
  • Create a side project. Doing something productive outside of work that makes you happy helps you become a better version of yourself. So, whatever it is…an app, film, album, whatever….start doing it on your nights and weekends. And who knows? It might just turn into a full-time job that you love.
  • Help other people become the best version of themselves. Pay it forward. Doing so keep you motivated on your own path, and you’ll find that the lasting connections you build from helping others will greatly benefit you moving forward. I do this on TikTok and the lovely comments I get still make me smile and makes me realise I’m making a difference to someone, and it doesn’t matter how small.
  • If you’re not satisfied with the current version of yourself, then the quickest way to solve the problem is to begin working towards the better version today. There is no “right time” to get started.
It Could Be Your Time

It can be tempting to think about the best version of yourself as some intangible point in the future. You know, the one where you are:

  • More successful
  • Doing what you love
  • Existing as an overall happier person

But if all you do is wait for the best version of yourself to happen, you’re forever going to be stuck with the current version. So, how do you launch the best version of yourself? Start making progress today.

Sometimes, you need to make a big change in order to unleash the best version of yourself. If one thought recently entered your mind, then it’s time to do it.

Until next month

Stay safe, Stay healthy

Jon X

Jon Adkin BAHyp Clinical Hypnotherapist and IEMT Practitioner.

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Mental Health is not taboo

Audio Version Of This Months Blog

Mental health isn’t and shouldn’t be a taboo subject. Life can just get to us. We don’t always know why it just happens, but when it does you need to ask for help before it takes root. Ignoring it is not going to help you. It’s not going to go away on its own. It will need some help. You will need some help.

It’s not going to go away on its own

So who do you turn to?

I understand that coping with mental illness is HARD, and not knowing who to talk to can make it feel a hundred times worse. You might be worried about what people will think of you, you might feel ashamed, you might feel that they won’t understand. I do. I get it. I get you.

So is this the new normal? As we adjust, it’s normal that we will all have different reactions. You may be looking forward to life getting back on track you may still feel nervous about the rules being relaxed. You could be feeling uncertain about what will happen over winter, or worried about the new pressures that have come with restrictions easing. Whatever you are feeling is OK. There is no right or wrong way to react. It’s natural that many of us are feeling the effects of a year of social distancing.

This autumn, it’s important to be kind to yourself and take things at your own pace. We’ve all faced challenges over the past year and many of us will need time to readjust. If you’re finding things tough, try to talk about how you are feeling with others. Family, Friends, A Doctor a professional. Remember, You’re not alone.

Tips for taking care of your mental health

You can Do It

Go at your own pace

Take time to plan. As workplaces and business open up again, it’s natural that any changes to our routine may feel overwhelming. Planning ahead of time can help you manage your time and feel more in control. If you’re feeling uncertain about meeting with other people in person, whether for work or socially, try to talk about how you are feeling and what you are comfortable with beforehand.

Set achievable goals. If you’re feeling anxious about doing something, try breaking it down to a list of smaller tasks. For example, if you haven’t been to the shops in a while, you might want to try walking in that part of town before going inside. Focus on what you want to achieve and try not to compare yourself to what you think others are doing.

Try a relaxation exercise. Sometimes something simple like controlled breathing can help us feel calmer. Muscle relaxation exercises can also help reduce feelings of stress or anxiety. If you can, find a quiet space and try out the exercises that suit you.

Find your balance

Pay attention to how you are feeling. A self-help web app can help you track your mood and includes practical tips and techniques to help you look after your emotional health.

Make time for yourself. It could be something creative, playing sports or taking a copy of the paper to a park for half an hour in the sun. Even stepping away and taking a five-minute break over a cup of tea can help you relax and recharge.

Take a break from the news and social media. If you find it hard to stay offline, prioritising other activities can help you switch it off. Try turning off your notifications or leaving your phone in another room for a few hours. If your job involves lots of screen time, taking a break away from your devices after work might help you relax.

Spend time outdoors

Enjoy nature. Whatever way you can, taking some time to enjoy the outdoors can have a positive effect on your mood. Our mental health benefits from getting outside and enjoying nature.

Get active. Exercise can help to reduce feelings of anxiety and other difficult feelings. There are lots of different ways to be active. You could start off with a brisk walk or join a free online exercise class. Setting goals with others is a great way to stay motivated. Try teaming up with friends and family or taking part in an online challenge.

Reach out

Talk about how you’re feeling. Talking can help put things into perspective and help us feel less isolated. It can be hard to reach out but talking to a trusted friend, colleague or family member is something we’d encourage you to try, however you can.

You Are Not Alone

Please remember. You are never alone.

Mental health issues also affect the people close to those who are suffering.

If someone you care about has a mental health issue it can be hard to deal with.

It can be upsetting and difficult to see them struggle, especially if you are a carer or a family member. I know that mental health issues have a wide impact on friends, family members and carers and I am here to support you to live your own life.

Some quick bits of advice I can offer are.

I can provide support service for carers – offering advice and support.

Let the person you care about know you are there for them.

Support them to find suitable services to help them to manage their mental health issues.

Offer practical help such as making a telephone call to a key worker or other person, or by going with the person to their GP or mental health centre.

2 in 3 people report having experienced a mental health problem in their lifetime. Many of us go through tough times and supporting someone you care about can be enough to help them through. Sometimes people need extra support, and this is where People like me and my therapy friends and colleagues can help.

There are many national and local charities which offer various support services, such as:

The Samaritans, MIND.org, National Suicide Prevention Helpline UK. Rethink.org

And many more.

Don’t suffer alone. Ask for help. It’s not a sign of weakness. It’s actually a sign of strength.

Reach out before it takes hold.

Until next month.

Stay safe, Stay well.

Jon

Find Jon on Facebook, Instagram, You tube and TikTok.

Books available by Jon Can I Change? a book to help you handle your anxiety on a daily basis. 100 days in isolation a fun book for both adults and children showing the funnier side of lockdown. Posted by Jon Adkin BAHyp

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