Time to Hit the Road

Personal trainer, reality star and model Brooke Jowett freely admits that, during her first season of Australian Survivor in 2016, “I was quite young and a little lost. I wasn’t sure which career path I wanted to head down or what I was truly passionate about.

“After nearly two months of pushing my mind and body in brutal challenges, I realised that my passion was in fitness and motivation. As soon as I got home from the island, I enrolled in a course to become a personal trainer and that’s where it all started.”

After failing to beat David Genat in the Immunity Challenge on Day 47, she was finally voted out in a unanimous 3-1 vote, finishing fourth overall.

Like many of us who’ve found our lives turned upside down and inside out by COVID-imposed limitations, there have been huge challenges to mental wellbeing by being physically restricted. Regular exercise not only has myriad benefits for the body but the mind. Yet the prospect can feel daunting.

Brooke, 23, most recently Brooke took up the role of Master HIIT (high interval intensive training) Trainer for the hugely popular Keep It Cleaner workout program and app. And with appearances on Australian Survivor, Australian Survivor:
All Stars, The Project, Family Feud, Studio Ten and Have You Been Paying Attention, she has proved to be a popular guest and engaging personality.

She offers this advice to anyone overwhelmed by the idea of getting into a routine: “Without sounding too cliched, the hardest part about fitness is getting started.

“I always suggest to my clients to build their workouts into their routine so it is scheduled for first thing in the morning. By doing this, there are less interruptions or opportunities for `life’ to get in the way.

“This doesn’t always work for everyone so I suggest finding a time that suits you and writing it down in your diary or putting reminders in your phone for each session. If there are days when you are really not feeling it, head out for a long walk instead. Any movement is better than no movement at all.

‘Exercise shouldn’t be a punishment. There should always be an element of joy in your workouts. Whether it’s the type of exercise you’re doing (eg. HIIT, boxing or walking), or the type of music you have playing, I recommend trying everything and finding out what brings you the most joy. I promise that once you find your groove, you won’t look back!”

Recently, Brooke was asked to be Keep It Cleaner app’s HIIT (high interval intensive training) Master Trainer.

“It was one of the most exciting days in my career to date,” she says. The chief marketing officer (CMO), Michelle Battersby sent me an email off the back of an episode of All Stars Survivor.

“She saw my job title listed on TV as `fitness professional’ and wanted to know if it was of interest to me. Obviously, I jumped to the opportunity. The response of the KIC community to my workouts have been so positive.

“I am constantly getting tagged in photos and messages post workout and it makes me so happy to see the beaming pride in everyone’s faces once they finish one of my classes.”

WHAT IS HIIT

Runners have used interval training for more than 100 years, alternating between sprints and jogging to improve their endurance. But HIIT didn’t really go mainstream until about a decade ago, when exercise physiologists started to come out with study after study demonstrating that intervals could deliver the biggest health improvement for your exercise time.

Recently, fitness professionals voted HIIT one of the top fitness trends for 2020 in a survey by the American College of Sports Medicine.

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training.

For example, you’d jog for 10 minutes to warm up, then do four four-minute intervals of faster running, with three three-minute intervals of moderate jogging or brisk walking in between, and a five-minute cool down at the end. And you can substitute jogging with other aerobic exercises, such as cycling or swimming. The whole routine should take 40 minutes.

Researchers still haven’t figured out exactly why HIIT works to improve aerobic fitness more than continuous types of exercise. But one key hypothesis has to do with the heart’s ability to pump blood.

DRESSED FOR ACTION

Brooke has created her own activewear range, JRSY.

“It was created with the aim to keep people feeling great while also reducing pollution and preserving our oceans for future generations,” she says. “Each JRSY piece has been created using sustainable fabrics.

“Our tights, bras and shorts are made with recycled polyester (RPET). This fabric is created by breaking down plastic bottles that may have ended up in landfill or marine environment and turning these bottles into a super soft yarn. Our jumpers are made with a 100 percent organic cotton and recycled polyester mix – they are so incredibly snuggly!

“The earthy colours I have chosen for my range are thoseI know won’t go out of fashion as the seasons change. I made this conscious decision in order to reduce mindless consumerism and to take away the need to constantly update your wardrobe.

“JRSY is for every body. The designs are flattering for any age, shape or size. It makes me so happy to see such diversity in the people who have been buying and sharing my range.

“I have wanted to create my own activewear label for years, however, part of me felt guilty for contributing to the mass production and great amount of waste that stems from our fashion industry.

“It wasn’t until last year, that I decided there was a way to combat this dilemma and that was to create a sustainable activewear range and to provide people with a more mindful option when selecting their activewear.”

Instagram: @brookejowett

JRSY Instagram: @jrsylabel

www.jrsy.com.au

Don’t let your Subconscious Sabotage your Life

BY CASSIE CAMERON

Are you feeling frustrated or held back in life, or continue to end up in the same unwanted situations, repeating the same self-limiting or self-sabotaging behaviours?

Well, there is a simple and effective way to break free of your subconscious chains and torments: Psych-K. Based on years of brain dominance research, neuroscience, epigenetics and borrowing from elements of energy psychology and kinesiology, it is often described as a spiritual process with psychological benefits.

By using muscle testing to communicate with the subconscious mind, Psych-K uses a series of specific processes and postures which create a receptive “whole-brain” state. This allows a shift to take place deep within the subconscious, which is responsible for 95 percent of our default automatic behaviours and processing capacity.

“Civilisation, as we know it, is in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously”

Award-winning stem-ell biologist and Psych-K advocate Dr Bruce Lipton, Ph.D. likens the subconscious mind to a tape player that is only able to play back what it learns, and that 95-99 percent of what is being played was “recorded” before we reach the age of 8. With up to 70 percent of these programs being unhelpful, limiting or negative he explains how Psych-K works to push the record button on the tape player to change a belief you have had your entire life in less than 15 minutes.

American Robert Williams, a former corporate executive originator, who then studied for degrees in philosophy and counselling and founded Psych-K more than 30 years ago, once described it thus:

“Civilisation, as we know it, is in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously and subconsciously. Every aspect of our lives, both personal and professional, is being profoundly affected.

“Using Psych-K, you can help to positively direct this change. It allows you to quickly and painlessly change subconscious beliefs that are limiting the full expression of your potential in life, as a spiritual being having a human experience. This includes your mental, emotional, physical, and spiritual wellbeing.

“When you rewrite the software of your mind, you change the printout of your life … and the world!

“For people who have physical health challenges, it is a way to complement standard medical treatment by helping to activate the body’s natural self-healing properties.

“Overall, PSYCH-K helps individuals to consciously and subconsciously re-perceive themselves, their circumstances, and their personal potential, in order to lead a happier and more satisfying life.”

There are three primary ways in which we Psych-K can be used:

• Releasing limiting subconscious beliefs that sabotage our conscious goals

• Amplifying our potential to manifest our goals and desired reality for our health, relationships, self-esteem, career, finances and much more

• Releasing subconscious stress, trauma and negative responses to past and present events, people and triggers

What Psych-K can help with:

• Addictions and unwanted behaviour patterns

• Stress and negative reactions to particular things

• Fears and phobias

• Relationships

• Achieving goals faster in any area of life, whether it’s health, business, wealth etc.

• Spiritual and personal growth

As well as a Psych-K facilitator, I’m a certified meditation teacher, entrepreneur and founder of wellbeing platform Mind High Club. Along with my experience running a start-up in the health retail industry, managing complex tech projects, and various aspects of marketing, my lengthy career as an international model has helped me to cultivate the invaluable skills of leadership, resilience and an ability to adapt to rapid change.

I also hold a bachelor’s degree in Communications from Auckland University of Technology and am a certified Reiki practitioner.

Mind High Club was born out of my own experiences with overwork, stress and burnout, which led to a profound transformation and exploration of my inner world and a vision to empower other people to do the same. It is a personal growth and wellbeing app coming soon that connects people with transformation coaches, personal growth and wellbeing experts, practitioners, healers and a like-minded community.

Our mission is to empower personal growth and wellbeing experts to reach more people to change more lives, so we can all be the change we wish to see in the world.

When we launch early in 2021, seekers will have the opportunity to connect directly for 1:1 sessions with the world’s best personal growth and wellbeing experts, through being matched with them depending on their specific goals, needs, preferences and personalities. It’s like a dating app but finding your perfect coach!

I’ve learned through direct experience that it’s incredibly important to prioritise your own personal growth and wellbeing above all else, because permeates into every area of your life and what will be drives your sustainable success.

Psych-K was something that found me at the right time on my life journey. I had already progressed to a good point personally and professionally due to my meditation practices and a lot of other growth and transformation techniques. Psych-K was simply the next step.

I first trained in it just as a tool to use myself and to benefit the way I operated in my business. But after witnessing the profound transformation in both myself and others, I quickly realised that it was so life changing I was compelled to use it in coaching.

One of my business colleagues recommended it to me as a powerful tool to add to my kit. I knew instantly it was for me. It is a powerful method heavily endorsed by Dr Bruce Lipton, who is a leader in the epigenetics movement. He has some incredibly profound and empowering research, showing that we have more power over our mental and physical state than we think.

Psych-K can be explained in many different ways and has many applications, so the way I explain it depends on the person asking. To put it simply, it’s for anyone who has a desire for growth in their lives and is ready to empower themselves to the next level.

The process needs to be carried out with a certified facilitator and is best to be experienced first-hand. What a normal session looks like is first asking a series of questions to identify the root of a particular issue or behaviour, then using
muscle-testing (a method used my medical practitioners, naturopaths, kinesiologists and the like) to communicate with the subconscious mind. Then a specific set of processes and postures to quickly and effectively shift the subconscious belief or stress response in a matter of minutes.

It’s truly that simple. Then, we decide on some conscious actions that need to take place to activate the new subconscious potential into conscious reality.

There are so many self-limiting and sabotaging beliefs I see in people who seek help, but some common ones are:

• Unresolved stress, conflict or trauma

• Fear of success or failure/fear of the future

• Low self-worth or self confidence

• Lack of clarity on purpose and direction

• Relationship issues

• Business challenges

Essentially, any belief that is not supportive of growth and evolution is considered a limiting belief. To the subconscious, you’re either safe or you’re not. You’re either happy or you’re not. You either believe you are a good person or a bad person. There’s only two sides of that coin.

Bruce Lipton, the award-winning stem cell biologist I mentioned, speaks about this in his book The Biology of Belief. He coins it “growth mode” or “protection mode”.

On a cellular level, we simply cannot exist in growth or protection at the same time. Thought is a stimulus that can either be for growth or protection. Growth refers to positive, supportive beliefs, and protection refers to negative, limiting beliefs and fears.

I work with clients who are ready to experience a powerful shift in their life. In my 4-session Lasting Transformation Package, I work with people one on one using Psych-K to dissolve stress, overcome challenges, let go of what’s holding them back and step into their highest potential.

Sessions are carried out remotely via Zoom. Very limited spots available for December and January and filling up fast.
Get in touch via psychk@cassiecameron.com.au to learn more and reserve your spot.

Book an individual Psych-K Impact session here: https://app.acuityscheduling.com/schedule.php?owner= 18264030&owner=18264030&appointmentType=11451704

About Cassie Cameron:

Reserve your spot for the 4-Session Lasting Transformation Package here:
https://app.acuityscheduling.com/catalog.php?owner=18264030&category=Cassie+Cameron

@cassie_cameron_ on Instagram: www.instagram.com/cassie_cameron_/?hl=en

Mind High Club on Instagram: www.instagram.com/mindhighclub/

B good to your Skin

“Slip, slop, slap” has been part of our vernacular for almost 40 years. It’s almost second nature when under the harsh Australian sun to slip on a shirt, slop on some sunscreen and slap on a hat to reduce the risk of skin cancer and signs of premature skin ageing due to sun damage.

But sunscreen has a formidable ally in this quest – nicotinamide, a form of vitamin B3, whether applied topically or taken as a daily tablet.

In 2017, a ground-breaking trial conducted across Sydney’s Royal Prince Alfred and Westmead Hospitals, led by Professor Diona Damian, made international headlines when the results were published in the New England Journal of Medicine.

It was one of the biggest discoveries in skin cancer research – that vitamin B3 can help reduce non-melanoma skin cancers. The trial on 386 participants showed that nicotinamide is highly effective in providing immune protection. It does this by replenishing cellular energy, which also enables faster and more efficient DNA repair following sun exposure. Meaning it also helps repair surface skin damage and keep skin looking younger and healthier for longer.

A class of water-soluble vitamins, there are eight types of B vitamins—B1, B2, B3, B5, B6, B7, B9, and B12. These are vital for maintaining our energy levels, brain functions, and cell metabolism and are easily derived from food sources such as dairy, meat, fish, vegetables, seeds and nuts, and more. Used in skincare, vitamin B is an antioxidant that helps to treat signs of ageing and alleviate sensitive skin. The most common ones found in topical products are niacinamide, vitamin B5 (pantothenic acid), and vitamin B12 (cobalamin).

“Vitamin B3 reduces inflammation, signs of ageing like fine wrinkles and blemishes, and improves the function of the skin’s barrier. Vitamin B5 is a humectant that keeps skin moisturised,” says specialist skincare expert Marionne de Candia, who counts among her loyal clientele the likes of Elle Macpherson, Delta Goodrem and Baz Luhrmann.

“Vitamin B12 helps to increase cellular regeneration and encourage wound healing. When taken orally, it helps in red blood cell production, regulates pigmentation in skin and maintains healthy hair and nails.”

“Daily application of nicotinamide cream, particularly post sun exposure, stands as one of the most scientifically sensible things you can do for your skin’s overall health.”

In a 30+-year career that has spanned the spectrum – from spa therapist to specialist facialist, to 5-star spa manager to spa consultancy with one of Australia’s leading spa consultancy firms – in 2017, Marionne’s special topic of interest has always been treating the ageing skin, particularly the effects of premature ageing due to sun exposure and environmental agents.

She has been profiled in influential publications here and around the world, including Australian Financial Review, Harpers Bazaar and Vogue Australia magazines. In 2012, she was voted by leading retail website Net-A-Porter as one of the Top 5 Facialists in the World.

In 2017 she decided to shift her career focus to medically-oriented skincare. Marionne studied with leading educators and skincare product chemists to develop a skincare cosmeceutical product range, Medi Skin Saver, which was launched in June, 2019. The face and body products are available through leading cosmetic and plastic surgeons globally.

From a serum (featuring vitamins B3 and B5, of course!), a facial oil, several moisturisers and a scar flattening treatment, the products are designed to protect the skin from the premature ageing process, UV damage and pollution. Medi Skin Saver’s top seller, however, is Body Treatment, whose key ingredient is nicotanimide.

“Daily application of nicotinamide cream, particularly post sun exposure, stands as one of the most scientifically sensible things you can do for your skin’s overall health,” says Marionne, who has teamed with leading Plastic and Reconstructive Surgeon Dr Luke Stradwick to open a paramedical facial room at his Gold Coast, Queensland, surgery.

It offers non-surgical day treatments by Marionne, including the revolutionary Healite LED (Light Emitting Diode) device, which can be used both pre and post-surgery to assist healing, reduce bruising, pain, swelling and speed skin rejuvenation. The facials are paramedical and utilise lymphatic drainage, acupressure and reiki.

“Medi SkinSaver is skincare for everyone,” she continues. “It was formulated with the latest medical research in mind, acting to protect and restore skin cells, minimising the degeneration of cellular health into disease.”

One of its biggest fans is renowned beach babe, The Body, Elle: “I love this brand,” she has said.” It’s completely clean beauty; simple, super-efficient and not very expensive.”

www.marionnedecandia.com

www.mediskinsaver.com

10 Ways to Reduce Food Waste and Save Money

By LEE HOLMES

Studies show that Australians throw out around $8 billion worth of edible food each year. This is obviously a very big problem for the environment and our own budgets as well.

“If food waste was a country, it would come in third after the United States and China in terms of impact on global warming”

According to the UN Food and Agriculture Organisation, more than 30 percent of food is wasted globally across the supply chain, contributing to eight percent of total global greenhouse gas emissions. Plastic bags, metal cans and the cardboard boxes our food comes in all add up too! For example, if you’re chowing down on a lasagne, can’t get through it and decide to toss the uneaten portion away, half of the emissions that result from it being made, processed, packaged, shipped, stored, picked up and cooked are also wasted. To give you an idea of the enormity of the problem, if food waste was a country, it would come in third after the United States and China in terms of impact on global warming. That is a scary thought.

If you’re keen to start in your own backyard, kitchen, garden, home and rubbish bins, here are 10 ways to help reduce food waste that not only save your wallet but contribute to a greener planet:

Do a meal plan for the week. Decide what you’re going to eat on which days and what ingredients you need. I like to meal plan on Sundays for the coming week, but do what works best for you.

Create a shopping list. That way you won’t be enticed to veer off it buying extra items, which might result in more spend and more waste. Less is more!

Purchase fresh, quality organic food where possible and batch cook/prepare. Fresh salad leaves and muesli or yoghurt in a jar are healthy, nutritious and easy to prep and pop in the fridge, grabbing when needed. Soups and slow cooks like curries are also great to batch cook and freeze, reducing wastage.

Buy food in bulk. According to a BulkFoods Study in the US, consumers can save an average of 89 percent on the cost of their grocery shop by purchasing bulk foods like sustainably sourced nuts, seeds, flour, dark chocolate, nutritional yeast flakes, and sea salt which I scoop directly from glass canisters into my own, banishing those pesky plastic bags for good.

Recycle, recycle, recycle. Most Aussies are on top of this, but if you’re not, now is the time to start! Most local councils have good waste services, but you can always go one better by doing your own composting or investing in a worm farm. I am loving composting and its quite addictive once you get going!

Buy straw alternatives. Australians use an estimated 10 million plastic straws a day. I was shocked when I read this. They’re so lightweight but are not biodegradable or recyclable and frequently end up in the ocean in the stomachs of fish, birds and turtles. There are now alternative straws made from stainless steel, bamboo and sustainably grown paper straws which are a better investment.

Invest in beeswax wraps. If you want to kick the single-use disposable habit, beeswax wraps are a great plastic-free alternative. They can be used instead of clingwrap to cover food and keep it fresh, are reusable and can be refreshed is the wax starts to wear. There are lots of options in store.

Compostable bin liners: Plastic bags can take up to one thousand years to decompose in landfills. A better solution is compostable bags, with one brand shown to biodegrade 99 per cent within the first month in a commercial composting facility. If you’re a pet lover, small biodegradable bags are good for doggie pick-ups too.

Reusable mesh fruit and veg produce bags. Instead of packing fruit, vegetables and bulk-food shopping into plastic bags, using a lightweight, mesh, reusable produce bag is much better for the environment.

Water filter. One million plastic bottles are bought every minute around the globe, with our insatiable thirst for bottled water creating a crisis that experts say is as bad as climate change. First things first, ditch the plastic bottles. If you’re concerned about water quality, use a good quality water filter – otherwise just fill up your stainless-steel bottles.

Reusable cups. After plastic bottles, coffee cups are the second-largest contributor to rubbish and they are lined with plastic film, making them difficult to recycle. Since ABC’s War on Waste exposed that we throw one billion disposable cups away each year, sales of re-usable coffee cups have exploded. If you’ve left your reusable cup at home, most
cafes now offer organic coffee in compostable cups, made from plants, not plastic.

About Lee Holmes:

Lee Holmes holds an Advanced Certificate in Food and Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and bestselling author of the Supercharged Food series, which includes Eat Your Way To Good Health; Eat Yourself Beautiful; Eat Clean, Green and Vegetarian; Heal Your Gut; Supercharged Food for Kids and Eat Right for Your Shape.

The Importance of Self Compassion

By DR NATALIE FLATT

Living through the pandemic has involved major challenges for many of us. During this time, we have witnessed a sharp rise in pre-existing mental health issues due to the stringent rules of self-isolation.

Individuals are reported to be five times more anxious than pre-COVID, according to a study released in April by Victoria’s Swinburne University, headed by Professor Susan Rossell. Mental health issues such as Obsessive Compulsive Disorder

(OCD), acute stress, panic attacks, agoraphobia and substance abuse are reportedly on the rise and, most concerning, those suffering from depressive symptoms are becoming more easily disconnected from friends, family and colleagues.

We’ve further found ourselves dealing with the double-edged sword of working from home

(WFH). On one hand, we have saved time travelling, gained greater autonomy over our daily routine, observed lower absenteeism, have had the ability to walk the dog at lunch time and do some of those household chores.

On the other hand, we can have a tendency to be more distracted, and blurred about our boundaries between work and home life. Add a healthy dose of home-schooling for some, along with the daily monotony and lack of social face-to-face connection, and we’ve been faced with adapting to a new way of living that requires a significant amount of self-awareness, discipline and conscious self-care.

But as we start to come out the other side of the pandemic, there is a new “unknown” and accompanying challenges to confront.

We are now moving from survival into recovery – but reigniting some of our pre-lockdown behaviours and lifestyle has the potential to feel overwhelming. Reflecting on areas where we have fallen behind (eg. financially, with work, social life or sport) has left many people worried that they won’t be able to recover.

“When faced with life adversity, or confronting personal mistakes, failures and inadequacies, self-compassion responds with kindness rather than self-judgment”

So how do we start to build resilience to bounce back from trauma, tragedy, the extreme stress and disappointment of COVID?

One technique is to show more self-compassion.

Self-compassion has played a central role in many religious and spiritual practices, and is now becoming increasingly important in many science-based models of therapy, coaching and counselling.

When faced with life adversity, or confronting personal mistakes, failures and inadequacies, self-compassion responds with kindness rather than self-judgment, recognising that imperfection is part of both the shared human experience and common humanity.

Self-compassion means treating yourself with the same concern as you would someone you love who found themselves in a similar situation.

While most people are quick to provide support and empathy for family, friends and colleagues, they can struggle to show themselves the same kindness, empathy and concern.

It recognises that we all suffer at some point; it is distinctly different from self-pity, where people become immersed in their own problems and forget that others have similar problems.

One of the most consistent research findings is that greater self-compassion is linked to reduced anxiety and depression along with richer relationships, both personal and professional.

Research has also displayed how self-compassion helps individuals to adopt more solution-focused thinking.

In times of high stress, we may be more likely to fall into unhelpful behaviours like criticising or becoming frustrated with ourselves and then externalising blame onto others. Because self-compassion helps us with how we internalise stress, we tend to better equip ourselves to deal with challenging life events.

So take a moment to think about how you treat yourself when you are presented with a stressful situation. If you tend to beat yourself up when things go wrong, you, like most people, can use a little more self-compassion in your life.

Below are some easy strategies to get you started on your journey toward self-compassion and how this protective mindset will assist you into the transition into a post-COVID world.

VALIDATION

– Take time out to check in with yourself

The first component of self-compassion involves self-awareness and understanding your “triggers”. How do you act when stress shows up in your life? Do you lose your appetite, struggle with getting a good night’s sleep, eat poorly, become angry with loved ones, have trouble focusing on tasks at hand? Rather than using judgement and self-criticism, practise acknowledging how you are feeling with kindness and concern – much like you would do with a friend, colleague or family member.

NORMALISATION 

– Remember that you’re not alone in how you feel

We can easily feel like we are the only ones in the whole world feeling these emotions when we are in a state of struggle. Self-compassion involves reminding ourselves that we all go through difficult times and experience feelings of stress, sadness, frustration, failure and guilt – and that it is all part of the human experience. Normalising our emotions can make us feel more accepted and less alone during this time.

PERCEPTION 

– Treat yourself the same way you would treat others

How would you respond if a family member or friend was the one experiencing what you are feeling, and they came to you to talk about it? It can be helpful to think about what we would say and do for a loved one who was in a similar situation. Being gentle, accepting and forgiving of ourselves can actually help us feel more confident in managing what we are currently going through and be there for others.

LIFESTYLE 

– A calm body can create a calm mind

Mindfulness is the practice of purposely focusing your attention on the present moment and accept-ing it without judgment. There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment:

Basic mindfulness meditation. Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra. You may like to do this outside looking at clouds or on a beach focusses on the horizon and the movement of water.

Body scanning. 

Identify subtle body sensations and movements such as an tingling or pressure without judgment and let them pass. Notice each part of your body in succession from head to toe.

Sensory. 

Take in your five senses – sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Emotions. 

Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment and let them go.

Want to delve a little deeper? Read up on Mindful Self-Compassion (MSC), a process of combining the skills developed through mindfulness with the emotional practice of self-compassion. Mindfulness within self-compassion is about using mindfulness in a more targeted way, to support emotional development with overcoming feelings of personal suffering. A great start to workbooks and research can be found here: www.positivepsychology.com/mindful-self-compassion

About Dr. Natalie Flatt

Dr Natalie Flatt Ph.D is co-founder of ConnectPsych Services online e-counselling platforms that support employees with psycho-education and mental health in a flexible and convenient manner. Natalie has extensive experience in solution-focused cognitive behavioural presentation and interventions to assist with anxiety, resilience, stress management, relationships, workplace conflict and compassion fatigue. Her therapeutic work offers practical, evidence-based solutions to assist professionals to overcome a wide variety of difficulties to ensure ongoing emotional resilience, wellbeing, and improved self-confidence, resulting in higher work life satisfaction and productivity.

www.connectpsychservices.com.au/