We’re all about natural health here at TITC and while creating our ‘Menopause Empowerment’ course (click here to register your interest), we came across some interesting facts about Pumpkin seeds.
Did you know that Pumpkin seeds can help enhance your mood, renew your skin and reduce menopause symptoms? A woman can lose zinc through hot flushes and night sweats and you guessed it, these amazing little seeds are high in zinc. It helps our immune systems to stay strong as well as keep skin healthy and produce sex hormones which during the menopause are decreasing. Pumpkin seeds are also high in protein and provide omega -7 that helps to prevent dryness of the skin, including vaginal dryness. Pumpkin seeds are definitely a great snack for anyone looking to improve their heart health, skin, immune system and sleep.
We suggest eating a handful of organic seeds as a healthy snack or if you’re carving pumpkins this Halloween, why not roast the seeds scooped out. Simply wash the seeds and remove any flesh fibres from the pumpkin, spread over a baking tray, pour a little olive oil over them and then sprinkle with your flavouring so sea salt, Italian herbs, cinnamon or even chilli flakes. Then mix all together and then bake at 170 celsius for around 15 minutes or until the seeds are lightly golden brown. Leave to cool and then store in an airtight container for snacking on later!
#pumpkinseeds #foodforthought #naturalremedies #womenshealth
Balance in life comes from knowing where you are now and where you want to go.
However, persistent negative self-talk can stop you achieving the goals you have in life. Developing an awareness of your own thoughts can help you create the life you want.
Find a quiet place, where you won’t be disturbed and try the following exercise.
For further help with creating positive self-talk, why not try our affirmation video.
#affirmations #mindset #positive-thinking #selfreflection
Autumn is the season of change. So take a leaf out of nature's book and seize the opportunity this October to establish new patterns, behaviours and actions in your own life.
Life is made up of a series of moments, experiences and social interactions. As we pass between these situations we are often exposed to ideas, suggestions and guidance that if we were to pay closer attention to, would actually provide beneficial direction for change within our lives and behaviour. However, our ability to accept and consider these ideas all depend on us approaching them with an open mind. Too often we see outside advice as a form of criticism on us as a person (because lets be honest if we are partaking in certain behaviour we usually don't see initial problems for ourselves). Therefore, step one in achieving successful change is to try and see new suggestions with a calm and open mindset. Allow yourself to consider different options and choices without acting defensively (one way to do this would be to consider the scenario from the perspective of someone else, or to imagine the guidance you would give to a friend). Keeping yourself open to the idea of change is the first step towards being able to actually achieve it.
This takes us to one of the most important steps in achieving a change in your mindset or behaviour.Throughout our lives many of us will often consider taking steps towards new actions but we don't set aside the time to really focus on what we want to achieve, Take some time out of your busy life, find a quiet undisturbed place to reflect and allow your mind to really focus on the change you want to see. Ask yourself, why, when, and what you want to change and how you propose to achieve this. In reality this step can take varying degrees of time depending on the individual but the key thing to remember is that you want to change your idea of change into a belief for change. For example you may want to decrease/stop smoking and have the idea ( 'stopping smoking is important') but after deep consideration of the above questions surrounding your reasons for change you will transform this idea into a belief ( 'I need to stop smoking'). Change is achieved by finding a belief that you find motivating.
Okay, it's go time. Here is the stage for action. After we have fully considered our options, decided what we want and achieved our own motivating beliefs as to what change we want to see and how we are going to achieve it, now is the time to start the journey. Think of this as your road trip prepping time. You wouldn't start out on a long car drive without making sure you were properly prepared and getting ready for a life or behaviour change is exactly the same. This is the time to begin readying yourself for the work ahead. For some this may take the form of physical action such as removing items from day to day life that are associated with behaviour you wish to stop (such as cigarettes or junk food) or incorporating new positive things that will assist in the planned change (such as joining a gym). Mental prep work such as quit/start dates are also a great way to start gaining momentum and building determination towards achieving your goal.
Here we go... it's time to start doing and make the change you want to see. Practice makes progress and progress builds motivation. Motivation fuels further action and action leads to results. Now is the time to put into place everything you have been thinking about. The key to achieving change at this stage is mindset. Keep focused on the belief you have already decided upon and allow yourself to regularly reflect on where you want to go and what you want to do. Take steps everyday in the direction that you want to go, sometimes these will be large physical steps and sometimes this will just mean taking time out to refocus your mind.
You have started on the path to change and so far so good but here comes the very most important stage in this transformation and that is maintaining the change you wish to see. You have successfully achieved a great start but what you need to work on now is how you are going to continue meeting your goals. One of the most important things to consider in achieving this is to realise that the strategies you put in place at the start of your change will need to continue to grow and develop alongside your new lifestyle or actions. Here comes the information again that you need to continue checking in with yourself, how you feel, what you want and why you are initiating this change. As you move further down the road towards your idea of change becoming a daily way of life, you need to address how this new version of reality affects you and those around you. Acknowledge your success and allow this to reinforce your beliefs and reinvigorate your motivation. By keeping your mindset focused and positive you will allow yourself the best opportunity for continued growth and persistent change.
#change #newstart #hypnosis #liveyourbestlife
As the last of the summer days fade away and are replaced by the tumbling of golden leaves from the trees, it can only mean one thing… Autumn is coming. For many the idea of Autumn conjures up cosy images of crackling fires, snuggly scarfs and pumpkin spice, but for just as many the season doesn’t feel quite so comforting.
Along with those chilly Autumn winds a lot of people are also getting hit with what is known as ‘Autumn Anxiety’.
The term was coined by Welsh Therapist Gillian Scully back in 2005 and gives a name to the increased levels of generalized anxiety that many people are experiencing as we wave goodbye to summer.
Surprisingly many people have still not heard the term, but they may be more familiar with Seasonal Affective Disorder (SAD), a similar condition which affects an estimated 10 million people a year and can lead to depressive symptoms in the winter months. Those that suffer with SAD and also those that are Highly Sensitive Persons (HSPs) are among the most common people to experience the symptoms of Autumn Anxiety, but they are by no means alone. Anxiety does not discriminate and even those that do not generally suffer from it throughout the rest of the year have been known to experience increased spikes in unrest and nervousness as Autumn kicks in.
There are so many reasons as to why someone may be experiencing Autumn Anxiety but one of the most common is the sense of uncontrolled transition. I mean we only have to look outside our windows in the Autumn months to see the world itself starts to change before our very eyes. Where only weeks ago stood a bright green, leafy tree, there now stands a balding, branch exposed, rust coloured replacement.
But it doesn’t stop there… ever since we were children, Autumn has been the season of new beginnings. The start of the new school year and the introduction of new commitments after the causal vibes of summer days can be an unpleasant shift in gears. For some these were great times, but for others this continued pattern of transition year upon year has created a reoccuring sense of anxiety and feelings of being overwhelmed.
On top of this Autumn is the start of the shortened day. The effect of this, due to limited or decreased exposure to sunlight in the years darker months (just like during the Winter months with SAD) can lead to low levels of vitamin d and a reduction in the body’s melatonin and serotonin levels. This can leave many suffering with a biological condition that has very similar symptoms to depression and during the Autumn months, increased levels of anxiety.
Seasonal allergies also have their part to play. Studies have shown that allergy symptoms related to low and high pollen seasons can be linked to higher anxiety and depression levels. This may have something to do with the fact that as allergies attack the immune system the body has to fight back and the physical effects of this can impact on how you feel mentally.
Autumn Anxiety exists but so do different tips and techniques for how to try and cope with it. So here we go…
First off, if seasonal allergies ring a bell then get that remedied as soon as possible. If you can actively sooth the physical reaction, that is one less thing contributing to the pyschological effects of the season.
Get yourself outside. This will help combat the effects of shortened days because you will be giving yourself the best opportunity to take advantage of that fleeting Autumn Sun. While it may seem comforting to stay indoors and nest as the days turn colder, this can sometimes add to feelings of isolation and increased anxiety as you stay locked away on your own. Taking the time to venture outside and going on a brisk Autumnal walk will allow you to get those dopamine levels up with a little bit of light exercise, and will also give you the time to focus on your breathing.
Breathing is a great way to focus the mind and actually help boost you mood and alleviate levels of anxiety. While out walking allow yourself to calm your mind, clear it of all thoughts and worries and focus solely on your breathing as you inhale and exhale. Take deep breaths from your diaphragm as this has a soothing effect on the body and in turn on the mind.
Lastly just make sure you are treating yourself to that little bit of self care that we all need. Take it easy on yourself, allow yourself the time to unwind and relax. Great ways to do this would be to limit time on electronic devices (try and cut down on that blue light exposure), reduce your caffeine intake and most importantly set aside time to make sure you are getting enough of the sleep, rest and support that you deserve.
While these tips are great for helping to encourage feelings of relaxation and provide ways to decompress after a hectic and stressful day, if you are experiencing an overwhelming sense of stress and anxiety that is beginning to impact your day to day life it may be beneficial to find someone that can offer you professional advice on dealing with these feelings.
#autumnanxiety #autumn #emotionalhealth #anxiety #hypnosis
Every month we will be delivering little snippets of therapy news alongside seasonal tips and tricks for the the mind and body, exclusively for our newsletter tribe. So why not get comfy, take some time out from your busy day and enjoy a catch up chatter with us. Take a seat on our therapy couch and allow yourself to breathe, escape and grow.