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Many of us have experienced that wide awake feeling at three o’clock in the morning that no amount of sheep counting can alleviate.  Insomnia is fast becoming the bane of modern lifestyles, as we all live increasingly stressful, busy and often anxious lives. According to the London Sleep Clinic about 30-40 percent of adults will experience some level of insomnia in a given year. Although it is well documented that sleep affects our ability to function cognitively and physically and a bad night’s sleep severely impairs both, often we feel powerless to solve the problem.  Of course solving the problem begins with understanding what’s causing it in the first place. Broadly speaking the underlying cause of insomnia may be psychological or neurological or it just might be a by-product of  a chaotic  lifestyle. Common psychological causes are; stress, anxiety,  or depression.  In terms of lifestyle causes, drinking too much alcohol, caffeine, or drugs such as diet pills can suppress sleep, whereas sleep apnoea might point to a neurological condition. Simple steps you can take to lessen the outbreak of insomnia are: 1.       Winding down before bed-time 2.       Sleeping in a dark, quiet room which is well ventilated 3.       Taking regular exercise 4.       Not eating too much before bedtime 5.       Not drinking too much caffeine or alcohol in the evening (alcohol gets you off to sleep, but it decreases the quality of your sleep.   Short term insomnia may only last a couple of days or weeks, and is commonly triggered by stress or a lifestyle change; whereas chronic and acute insomnia can be long term and can be linked to a medical condition or depression. One report by the US National Institute of Mental Health  found that depression rates were 40 times higher for patients with insomnia than those without sleep problems. While soldiering on may be the only solution to cope with certain situations in the short term, i.e. the arrival of a new baby; it is not a long term solution. More and more evidence also suggests that people who consistently get too little sleep may be at risk of heart disease, diabetes, and obesity. If insomnia is blighting the quality of your life don’t suffer in silence, seek out professional help. #sleepmanagement, #mentalhealth, #sleep, #insomina, #therapyinaction

In the fast-paced world of professionals, where deadlines lurk around every corner and meetings fill up calendars, finding a moment of peace and self-reflection can feel like a luxury. However, embracing the practice of mindful journaling can be a game-changer in navigating the demands of work and personal life with grace and resilience. What Is Mindful Journaling? Mindful journaling is more than just jotting down thoughts in a notebook; it is a deliberate practice that involves being fully present in the moment while expressing your innermost thoughts, feelings, and reflections on paper. By combining the principles of mindfulness with the act of journaling, professionals can cultivate self-awareness, reduce stress, enhance creativity, and improve overall well-being. Getting Started with Mindful Journaling Set the Scene Create a tranquil space free from distractions where you can focus solely on your thoughts. Light a candle, play soothing music, or simply find a quiet corner where you can retreat into your thoughts. Begin with Intention Before putting pen to paper, take a few moments to set an intention for your journaling session. Whether it's seeking clarity on a specific issue, expressing gratitude, or simply reflecting on the day, starting with intent can give your practice direction and purpose. Embrace the Process As you start journaling, let go of any expectations or judgments. Allow your thoughts to flow freely without censorship. Write without worrying about grammar or structure; this is a safe space for your innermost thoughts. Benefits of Mindful Journaling for Professionals Stress Reduction The act of journaling has been shown to reduce stress and promote relaxation. By incorporating mindfulness into your writing practice, you can further calm your mind and soothe your nerves, providing a much-needed respite from the demands of your professional life. Enhanced Creativity Journaling can ignite your creativity by allowing you to explore ideas, brainstorm solutions, and capture fleeting thoughts. The mindfulness aspect enhances this creativity by fostering a clear and focused mind, enabling you to tap into your creative potential more effectively. Improved Self-Awareness Self-reflection is a powerful tool for personal and professional growth. Through mindful journaling, professionals can gain deeper insights into their thoughts, emotions, and behaviors, leading to increased self-awareness and a greater understanding of themselves and others. Emotional Regulation Journaling can be a cathartic experience, providing an outlet for processing emotions and dealing with difficult situations. By approaching your journaling practice with mindfulness, you can develop emotional regulation skills, allowing you to navigate challenging situations with poise and equanimity. Tips for Cultivating a Mindful Journaling Practice Consistency is Key : Set aside a few minutes each day to engage in mindful journaling. Whether it's in the morning to set intentions for the day or in the evening to reflect on your experiences, make it a habit to prioritize this practice. Silence Your Inner Critic : Remember, your journal is a judgment-free zone. Allow yourself to express your thoughts honestly and openly without fear of criticism. Embrace vulnerability and authenticity in your writing. Experiment with Prompts : If you find yourself stuck or unsure of what to write, consider using journaling prompts to spark inspiration. Prompts can range from simple questions to more in-depth reflections on specific themes. Gratitude Journaling : Incorporate gratitude practice into your journaling routine by writing down things you are grateful for each day. Cultivating an attitude of gratitude can significantly impact your overall well-being and outlook on life. Embracing Mindful Journaling for Professional Growth As a professional navigating the complexities of work and life, incorporating mindful journaling into your routine can be a transformative practice. By dedicating time to self-reflection, emotional processing, and creative exploration, you can enhance your performance, well-being, and overall satisfaction with life. Remember, mindful journaling is a personal journey with no right or wrong way to do it. Find what works best for you, and let your journal be a sacred space for self-discovery and growth. Start today, and unlock the full potential that mindful journaling can offer in your professional and personal life. So grab your journal, find a quiet moment, and embark on this enriching journey of self-discovery and growth through mindful journaling. Let your pen be the key that unlocks the doors to your inner world. #anxiety, #journaling, #mentalhealth, #mindfulness, #selfdiscovery

Many of us worry about the impression we make on others. Some of us get trapped in a constant cycle of 'comparison anxiety'. Despite knowing that it doesn't benefit our self-esteem, we still can't help but fall into that pattern. Why do we scrutinize ourselves with such a critical eye? And establish ideals that are challenging to meet. This behavior is partly influenced by the formation of self-esteem and self-worth. According to social researchers, our self-worth is constructed by how we perceive others view us. Additionally, we compare ourselves to others to gauge our standing within our social circle. Consequently, our perceived self-worth is significantly influenced by the judgments of others. This judgment process is further exacerbated by social media, where the quantity of 'Instagram Likes' is starting to correlate with self-worth and self-esteem for a growing number of individuals. How can we break free from the oppression of constantly asking ourselves, "Am I good enough?" Firstly , think about whether or not you have an accurate view of how you think other people view you. Is  ‘perception bias’ creeping in; for instance, how much of your self-perception is shaped by your inner critic? For example, people with high self-esteem focus on growth and improvement, whereas people with low self-esteem focus on not making mistakes. Secondly , think about how much actual evidence there is for your internalised critical view of yourself? Is it really a fair and true reflection of all of you? For instance, there is probably more ‘right’ with you, than ‘wrong’ with you. Thirdly , what makes other people’s judgement or opinions the right one? Stop deferring to other people’s judgements,  and start believing it’s your opinion of yourself which matters the most. Although it is motivating to set goals and have aspirations, constantly comparing yourself to someone or something, might be doing more harm than good. You’re probably undermining your self-esteem, rather than helping it to flourish. Remember no one’s perfect and beating yourself up about not being perfect isn’t going help. Focus instead on all the things you do well and learn to give yourself a break and treat yourself with the same self-compassion you bestow on friends and family. #mentalhealth, #selfesteem, #selfconfience, #bethebestversionofyou, #amIgoodenough