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A Parent’s Guide: How To Take Care of Your Own Wellbeing

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Parenting can be hard work. It’s not always going to be easy. Watching your children grow is extremely rewarding but there will be challenges along the way and if you’re reading this now, you might be facing a tough time. But not to worry – we are here to help.  

Parents’ wellbeing is a challenging task alongside childcare and often overlooked. We emphasise the importance of caring for our children but not caring for ourselves.  

Therefore, we have come up with a parent’s guide to managing your health and wellbeing that we think will help. 

Look after your child by looking after your own health!

Here are some things to remember: 

  • It’s ok to make mistakes – You don’t have to be perfect. We are all fallible beings. We naturally make mistakes – we get things wrong and shout sometimes. You are not a bad person. If you find yourself losing your control, make sure to apologise to your child and explain why it happened. They will learn from you that it’s okay to make mistakes and it doesn’t make you a bad person.  
  • Talk to your child – Even young children can understand about feelings and behaviour if you give them a chance to talk about it. With open and honest communication, you can understand one another more and hopefully alleviate some stress.  
  • Look after yourself – it is important to take some time for yourself. Looking after yourself involves looking after your relationships, your health and your wellbeing. If you don’t look after yourself – how are you going to properly look after your children? Have a nice relaxing bath, see a friend, take your mind off things with a captivating book. Whatever it is, allow time to enjoy yourself. Everyone needs to be a little selfish sometimes.  
  • It’s okay to ask for help – if you’re struggling, it’s okay to reach out for support from friends, families and organisations that are there to help.  

How To Better Manage Your Wellbeing as a Parent 

Key points: 

  • Looking after yourself physically, mentally and emotionally will help your child grow and thrive. 
  • Manage stress by making time for yourself and seeking help. 
  • If you have a partner, you can look after your relationship with open communication. 

1. Recognise when you feel overwhelmed 

Being overwhelmed can lead to: 

  • Feeling tired all the time 
  • Headaches 
  • Being irritable and impatient 
  • Stress and anxiety 
  • Lack of motivation 
  • Trouble concentrating 
  • Poor eating habits 
  • General negative thinking. 

The stress caused by these symptoms can also impact our physical health. Therefore, it is important to find ways to help combat that overwhelmed feeling. Our next tips focus on a few simple ways that can help you achieve this.  

Read Now: 4 Effective Ways to Clear Your Mind of Stress 

2. Focus on the here and now 

Take a few minutes to write down all the things that are causing you stress and anxiety. And once you have your list, identify what things you can tackle immediately and those that might take a bit longer.  

Get it clear in your mind what’s causing you stress.

For example, say you: 

  • Have difficulty getting off to sleep 
  • Have money worries 
  • Worry about you or your partner’s job security 
  • Find it difficult to manage your child’s behaviour. 

You can now separate these into two sections, something you can tackle immediately: 

And those that might take a bit longer: 

  • Money worries 
  • Job security worries  

Thinking about all of these will no doubt cause a sense of anxiety and a feeling of being overwhelmed, however, if we separate them out, we can clearly see what’s easy to tackle and what might take longer to resolve.  

By reordering the list to prioritise what we can tackle effectively first we can reduce some stress and that feeling of being overwhelmed. Recognising what is causing that stress and anxiety and creating a sense of order means you can think clearly and plan action, tackling one worry at a time.  

Read Now: 7 Ways to Ease Financial stress and Manage Your Money 

3. Say no 

Saying yes is a lot easier than saying no and we often agree to things that can negatively impact our health and wellbeing. Don’t overload yourself trying to fit additional tasks into an already busy schedule.  

If you’re worried about coming across rude, here are some ways to politely say ‘No’. 

4. Eat well 

Our mind needs fuel from a healthy diet to function well. Following a balanced regular diet will help prevent irritability and enabled us to concentrate better. Research has shown that if you eat a diet high in processed meats, fried foods and high fat dairy products, you’re more likely to be anxious and depressed. 

Choosing energising food for yourself can make a big difference!

Fruits and vegetables have great healing, restorative powers. So here are a few foods that can boost and maintain your mental wellness: 

  • Yoghurt has probiotics that assist in lowering levels of stress, anxiety and depression. 
  • DHA, an Omega-3 fatty acids found in oily fish such as salmon can help improve short-term and long-term memory and reduce anxiety. 
  • Strawberries, blueberries, raspberries and blackberries contain antioxidants that improve symptoms associate with anxiety and depression. 

Read Now: A Happy Diet: 9 Foods Proven to Lift Your Mood 

5. Sleep 

Sleep has a huge impact on our mind and body’s function. Lack of sleep affects our mood, alertness and negatively impacts our ability to concentrate.  

How to sleep better: 

  • Reduce your alcohol and caffeine intake. 
  • Before bed, wiring a to-do list for the next day helps create a sense of time management which helps your mind relax, making it easier to drift off to blissful sleep.  
  • Having a regular sleep pattern – set a bedtime and stick to it. 
  • Don’t look at any devices – e.g. mobile phones, tablets or laptops an hour before bedtime and switch them off when you go to bed. 

Read Now: Why Understanding Sleep is Crucial to your Wellbeing 

6. And finally… talk about how you are feeling. 

A problem shared is a problem halved!

Sharing your feelings has many benefits. As human beings we are designed to feel and express our feelings. It’s never good to keep things bottled up. Sharing can help by: 

  • Reducing the intensity and power of a feeling, e.g. reducing anxiety levels 
  • Helping you get a new perspective on difficulties 
  • Making problem solving and decision making easier 
  • Reducing any sense of isolation and helping to restore a balanced sense of reality. 

Related Articles

For further advice from our professional lifestyle coaches,  contact us at Ceed today!

A Happy Diet: 9 Foods Proven to Lift Your Mood

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When you’re feeling low it can be tempting to turn to sugary food to help lift your mood. But in reality, those foods have a short-lived feel good effect and can leave you feeling worse in the long run. Instead, try making informed choices about the food you consume and implement them into your everyday diet.  

The relationship between nutrition and mental health has become a hot topic in the wake of the Covid pandemic and the impact it’s had on everyone’s mental wellbeing. Research shows a link between certain food groups, brain health and the presence of mood disorders. 

However, your mood can be impacted by many factors in your life – from stress, poor sleep and even genetics. This makes it difficult to measure the full impact of healthy food on your mood, but research suggests that a healthier diet means a healthier brain, which alleviates certain mood disorders. 

Below are 9 healthy foods that can lead to a healthier brain.    

Your food choices are important for your brain health!

1. Oats 

Oats are a great way to start your day as they slowly release sugar into your bloodstream to keep you energised for a long time.  

Oats achieve this by being very high in fibre. This slows the digestion of the carbohydrates in oats allowing for a gradual release of sugar and stable energy levels throughout the day. A high fibre breakfast can have a positive impact on your mood as stable sugar levels have been linked to controlling mood swings. 

2. Coffee 

Coffee is a widely popular drink and stimulant that makes you feel energised. Caffeine works by blocking adenosine, a neurotransmitter in the brain that causes drowsiness. This can boost your mood by making you feel more alert, sharp and productive.  

But the benefits don’t stop there, coffee increases the release of dopamine and norepinephrine in your brain which are both neurotransmitters that help regulate your mood.  

A small study of 72 people found that both caffeinated and decaf coffee significantly improved mood compared to those provided with a placebo. This suggest that coffee contains many other compounds that influence mood, although more research is needed. 

3. Nuts and seeds 

Nuts and seeds are high in healthy fats, fibre and protein. They also contain tryptophan which is an amino acid that produces serotonin and stabilises your mood. Nuts can also help with zinc deficiency which is a vital mineral for healthy brain function. 

A long-term study reported a link between moderate nut consumption with a 23% decrease in the risk of depression. This suggests that nuts and seeds are an important food group for maintaining your brain health.  

4. Berries  

A diet rich in antioxidants has been linked to lower levels of inflammation which has been associated with depression.  

Berries contain a variety of antioxidants which help to prevent an imbalance of harmful compounds in your body. They’re also particularly high in anthocyanins which have been associated with preventing symptoms of depression.  

Fresh berries can be expensive so if you’re struggling to have them regularly in your diet try buying frozen instead. Make sure to purchase berries that are frozen at their peak so that you’re still getting the same number of antioxidants as you would from fresh fruit.   

Choose healthier options for a healthier brain. 

5. Fish  

Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including brain cells. They improve the structure of neurons which are necessary for all function within the body. 

A 2017 study found that high levels of omega-3s increased blood flow in the brain and resulted in a greater ability to process information. This suggests that eating oily fish can do wonders for your brain function.  

Examples of oily fish that contain high levels of omega-3s include salmon, tuna and sardines. However, you can also find omega-3s in soybeans, nuts, and seeds if eating fish isn’t an option for you. 

Read now: Hungry, Or Just Bored? Keep Track Of Your Eating Habits 

6. Bananas 

Bananas have been reported to alleviate the symptoms of depression. This may be because bananas contain tryptophan, a type of protein that the body converts into mood-lifting serotonin.  

Bananas also contain vitamin B6, which has been shown to even out your mood naturally by helping synthesize the feel-good hormones dopamine and serotonin. 

Bananas are also a great source of prebiotics which encourage and feed healthy bacteria in your gut.  This is important because a rich gut microbiome has been associated with lower rates of mood disorders. To reap the full benefits of this, make sure to eat your bananas while the peels are still green. 

7. Fermented foods  

To make sure you have a rich microbiome in your gut you should consume fermented foods, like yogurt and kombucha. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. 

These live bacteria are called probiotics and they support the growth of healthy bacteria in your gut.   

However, not all fermented foods are sources of probiotics, for example beer isn’t due to the acid from the hops that kills any beneficial bacteria.   

Probiotics are important for boosting your mood as up to 90% of your body’s serotonin is produced by your gut microbiome. Serotonin is the key hormone that stabilises your mood, feelings of well-being, and happiness.  

Explore the relationship between what you eat and how you feel!

8. Dark chocolate  

Similar to coffee, dark chocolate contains a stimulant, called theobromine, that can make you feel alert and positively impact your mood.  

It also contains tryptophan the amino acid that your brain uses to produce serotonin. The darker the chocolate the more serotonin is produced and the more your mood will be boosted.   

Dark chocolate also contains several antioxidants including polyphenols which are known to reduce anxiety and depression.  

Read now: What is a Life Coach and What Do They Do? 

9. Beans and lentils  

Beans and lentils are high in fibre, plant-based protein and healthy nutrients. They’re an excellent source of B vitamins, which help improve your mood by increasing levels of neurotransmitters like serotonin, dopamine and norepinephrine, which are all vital for regulating mood.  

B vitamins are also important for nerve signalling, which allows for proper communication between your nerve cells. This means that including B vitamins in your diet is highly important. Vitamin deficiencies, especially in B12, can lead to depression and other serious complications such as nerve damage. Eating beans and lentils is a good way of avoiding this. 

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For more advice on how to stay healthy and live a better lifestyle, contact us at Ceed here. 

8 Quick and Small Changes to a Better Life

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It’s the little things we do that allow us to live a better life. You don’t need to go making big changes in order to see improvement. Small changes build over time and are less daunting at first. This can encourage you to continue and stay consistent in your changes. 

Science supports this theory. For example, research from Cornell University has found that small, easy changes are better for promoting weight loss. Making small initial changes can help motivate you to take on further changes to help better your life in the long run.   

Yes, we are all different. However, certain activities and behaviours have been shown to universally help people improve their overall well-being. If you’re searching for ways to help improve your life by making quick, small changes to your lifestyle – consider these eight tips and tricks. 

Don’t be overwhelmed. You don’t have to try all of them. Pick a few and work from there. Little steps will get you far. 

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Implementing little changes can have a big impact!

Smile More Often 

Smiling has been shown to significantly reduce stress, increase serotonin levels and even reduce how often we are feeling unwell. Smiling more often can also give the illusion that you look younger than you are – an added bonus! 

A Psychology and Ageing study showed that when a group looked at photos of happy faces, they guessed the age of the person lower, while photos of the same person with neutral or angry expressions were higher. 

Funnily enough, you don’t even need to mean it when you smile – you can fake it ‘til you make it. Research has shown that even a fake smile has positive benefits too! So, remember to get your smile on! 

Take a Morning Walk 

Going on a morning walk and building your routine around it can have amazing effects on your physical and mental wellbeing. Regular morning walks can even help you: 

  • Feel better physically and mentally, clearing your mind 
  • Lower the risk of heart disease, stroke diabetes and certain types of cancer 
  • Lower blood pressure 
  • Improve memory 
  • Increase energy 
  • Prevent weight gain 

Morning walks in particular tend to start and end your day in a good mood. Walking also helps you to feel sleepy, meaning you’re more ready for bed when the time comes. This also results in an overall better mood the next morning! 

Wear Suncream 

Most of us will (hopefully) put suncream on when it’s a hot and sunny day. However, you might want to start getting into the habit of putting it on every time you go outside. Not only will this help to keep your skin looking young and wrinkle-free, but it also will protect you against skin cancer.

It’s equally as important as taking a walk in the first place! This habit truly only takes a few minutes to implement, but its benefits are long-lasting.

Make sure you use suncream to protect yourself on your walks!

Spend Time Away from Social Media 

Social media is now an embedded part of our society. However, research has shown that social media can have a corrosive effect on mental health. For example, social media often causes us to produce an idealised image of ourselves and our lives. That action can indeed cause damage to our self-perception and happiness. 

Many people search social media for approval from others and absorb an unrealistic perception of how their life should be. This often results in a higher chance of developing symptoms of depression. Therefore, spending some time away or limiting your exposure to technology can help prevent this and boost your mental wellbeing. 

Drink More Water 

So I’m sure you’ve heard about needing to drink eight cups of water a day, right? Does it seem like too much? Well, research shows that drinking enough water can reduce the risk of depression and anxiety.

Even a case of mild dehydration can take its toll on our mental and bodily health. Losing just 1% of your body mass, which might occur as part of everyday living, can lead to a dip in mood and anxiety. 

Our brains are 75% water. It depends on proper hydration to function properly. So, it’s no surprise that a lack of water can cause our emotional processes to weaken.  

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Drinking more water every day can benefit your physical and mental wellbeing!

Set Reminders on Your Phone

Setting up reminders makes sense. We can’t remember everything! Offloading the responsibility of remembering certain tasks to your phone can free up mental space for other tasks. 

Even better, studies have shown how reminders can help us save more money, keep up with medical treatment and even be more charitable. What’s not to like about that? 

Learn How to Cook a Signature Dish 

Cooking can help boost your mood and improve your mental health. Cooking has been known to actually be used a therapy. There are therapeutic cooking programmes, culinary therapies and culinary mindfulness. 

All of these activities embody the same belief: the act of cooking at home can benefit your mental health. Cooking is an act of patience, mindfulness and an outlet for creative expression. You don’t need to be Gordon Ramsay – start small by learning one signature dish and practice perfecting it! 

Eat Without Distractions 

Distracted eating is incredibly common in our society today. Our lives have gotten so fast-paced that it seems indulgent to take time away from our day to eat without any distractions. Are you a distracted eater? Do these situations sound familiar? 

  • Eating breakfast in the car on the way to work 
  • Eating lunch at your desk 
  • Watching TV during dinner 
Reduce distractions while you eat for a more satisfying meal!

If you answered yes to any of these, you are a distracted eater. But you are definitely not alone! Try to stick to set meal times and eat without any of these distractions. It helps with mindfulness around food and can help prevent overeating. 

Remember, taking small, achievable steps towards your goals makes you more likely to succeed in achieving your goals.

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For further advice from our professional lifestyle coaches, contact us at Ceed today!  

10 Ways to Make the Most Out of Your Mornings

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For a large number of us, the morning is spent struggling to get out of bed. Then, when we do manage to wake up, we’re groggy and grumpy. Are you someone who can’t shake the feeling of sluggishness, even if you’ve gotten enough sleep? Well, perhaps there’s a way to banish this morning fatigue and start the day with the energy you need. Here are “10 Ways to Make the Most out of Your Mornings”. 

1. Don’t hit snooze! 

Giving yourself a few extra minutes of sleep may seem like a good thing at the time. However, you’re probably doing more harm than good. Those few extra minutes actually tend to be low-quality, otherwise known as light sleep. This is because it’s not long enough for your body to go through another sleep cycle which tends to take around ninety minutes.  

Here’s a tip: Instead of hitting the snooze button, again and again, dozing off into fragmented sleep: try the ninety-minute sleep cycle hack by setting two alarms. Set one for ninety minutes before you want to wake up, and one for when you actually do.  This will enable you to sleep through a full sleep cycle, allowing yourself the time to let your body wake up.  

2. Drink a glass of water  

Drinking water as soon as you wake up spikes your energy levels physically and mentally. Medical research shows that dehydration can make you feel tired even when you’re rested. Even in mild cases, dehydration can trigger feelings of tiredness, changes in cognitive ability and mood disruptions. 

Here’s a tip: If you still can’t shake the morning grogginess, try upping your intake of water throughout the day.  

3. Eat a proper breakfast 

As much as we hate to admit it…our parents and teachers were right. Breakfast might actually be the most important meal of the day.  Eating a full nutritious breakfast will help you feel more energised throughout the day, setting you up for success right from the start.  

Research shows that skipping breakfast can negatively affect your energy and ability to pay attention during the day. Remember: food is fuel. 

Here’s a tip:  Trying to eat fatigue-fighting foods. These include lean proteins, whole grains, nuts and low sugar fruits.  Some quick options are: 

  • Cereal with fruit and yoghurt 
  • Scrambled eggs, toast and fruit 
  • Oatmeal with raisins 
  • Wholegrain toast with peanut butter and fruit 

4. Prepare the night before 

Mornings can be chaotic at the best of times, but preparing the night before can be a major step towards a productive morning routine and making the most out of your mornings. 

Eliminating these decisions being made in the morning can make them go smoother. Preparing the night before can include: 

  • Planning out next day’s tasks 
  • Laying out tomorrow’s clothes 
  • Knowing what you’re having for breakfast 
  • Having your laptop and briefcase ready and waiting by the door 

5. Get your body moving 

Set the simple goal of moving your body in some way in the morning. This will help get your blood flowing and give your body a natural boost of energy. Research has found that people who exercise during the day have more energy and a more positive outlook, both of which are critical to being productive.  

Here’s a tip: Stretch out your tired body with yoga. This will help reactivate your muscles and release energy-stimulating endorphins. Just twenty-five minutes of yoga in the morning will help boost energy levels and brain function.  

6. Write a to-do list for the day 

This may seem obvious, but writing out your responsibilities for the day can help you stay focused and productive. By taking a few minutes each morning to create a to-do list for the day, you can feel more accomplished and get a lot more done. There’s nothing more satisfying than ticking off a completed task on your list. 

Here’s a tip: Keep your list short. You might find yourself overwhelmed and if you don’t think you can pull it off, less committed to finishing it. 

7. Tidy up your home/workspace 

Rest assured; this does not call for a full-scale tidy up. However, a little morning clean can leave less room for stress for the rest of the day. It also makes a big difference to your ability to concentrate, therefore helping you stay productive for the rest of the day. 

Some ways to fit decluttering into your morning routine include: 

  • Cleaning out the fridge while your coffee brews 
  • Taking the rubbish out as you leave 
  • Get your dirty laundry together before a shower 
  • Making your bed as soon as you wake up 

8. Avoid having sugar before lunch 

Sugary items can lead to classic blood sugar spikes, and where there is a spike, there’s also a drop. This will leave you feeling drained. Try avoiding items like sweetened coffee drinks, pastries and sugary breakfast cereals. 

Here’s a tip: Keep whole foods, like fruits and nuts, on hand for easy access. 

9. Put on an outfit that makes you happy 

Many of us find joy in putting on a nice outfit. If a particular clothing item gets you in a good mood, then by all means, put it on! Researchers that study links between clothes, brain activity and productivity have long found that dressing up for work can improve your performance.  

Here’s a tip: Pick out your outfit the day before. This will make your morning less stressful. 

10. Get some Vitamin D 

Go outside! Absorbing vitamin D from the sun’s rays is a natural remedy for happiness. Go take advantage of it! Do this by going for a walk in the sun, or bask in the light from a window. This will energise you for the rest of the day. 

Here’s a tip: Consult a health professional about potentially taking Vitamin D supplements to help improve your mood and overall bodily health. 

Related Articles

For further advice from our professional lifestyle coaches, contact us at Ceed today! 

Can You Be Content and Happy as an Introvert?

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If you’re an introvert, you may find that daily life can sometimes be overwhelming and draining. 

That’s why performing your own self-care in order to soothe stress and keep your energy levels up is essential. 

For introverts, self-care is all about creating a healthy balance. This is done by acknowledging your need for time alone. It is important to learn how to prioritize your physical and mental wellbeing, despite your work responsibilities and social obligations. 

Studies show that extroverts come out ahead in feelings of contentment. However, there are many ways introverts can increase their happiness and improve their overall wellbeing. Here is An Introvert’s Guide to Wellbeing and Happiness. 

What Does Being an Introvert Mean? 

According to the American Psychological Association (APA), introverts usually tend towards the internal private world of one’s self and one’s inner thoughts and feelings.  They are typically more withdrawn, reserved, quiet and prefer working alone. 

Unlike extroverts, introverts obtain their energy from within. Highly stimulating situations with lots of social interaction are often draining for them. While introverts are generally likely to report lower levels of happiness than extroverts, this does not mean that introverts are unhappy. 

In a recent global study, it was found that 56.8% of people around the world prefer Introversion. Therefore, it is extremely beneficial to many of us with introverted tendencies to learn how to enhance our own happiness. Here are a few tips to help. 

How Introverts Can Increase Their Happiness and Improve Their Overall Wellbeing 

1. Make sure to give yourself plenty of time to wind down and process 

Introverts are wired to process ideas and events deeply. This means introverts may feel very drained from a wide array of things. For example, a stressful day at work, a heated conversation with a significant other, or walking through a crowded space. Therefore, it is important for introverts to allow themselves time to wind down and recharge their energy. 

Allowing for time to unwind means introverts can fully comprehend what they have just experienced. It can lower their stimulation level to one that’s more comfortable and sustainable for them.  Without this downtime, introverts will likely find themselves feeling drained, irritable and even physically unwell.  

2. Embrace your introvert strengths 

Introverts possess a lot of strengths that are often understated. The more extroverted among us are often described positively as outgoing, energetic and bubbly, whereas introverts are associated with being shy and being antisocial. However, introverted behaviour does have many benefits. 

Introverts tend to be better problem solvers, perform better academically, display stronger regulation of their behaviour, and are less likely to take risks that may cause them harm.   Furthermore, the association of introversion with being shy and antisocial is simplistic and untrue. 

Many introverts may feel confident and at ease around people, however, they require more alone time to balance out the energy they spend in social situations. There are many popular myths in existence surrounding introverts, however, most of them are easily debunked. Remember, being an introvert is not a bad thing, so embrace your introvert strengths! 

3. Have meaningful conversations 

Small talk is a skill many introverts have to force themselves to learn. How was your weekend? What’s new with you? How’s the family?  However, this doesn’t mean introverts don’t try to avoid it. By definition, introverts are individuals who get easily worn out by socializing. Many introverts crave deep meaningful conversations rather than surface-level small talk. 

With their limited “people” energy, introverts have little desire to spend it on gossip or talking about the weather. Introverts need something more. Whether it’s diving deep into someone’s interests or their relationships with questions like, what’s your philosophy in life? What’s one thing you would like to change about yourself? How are you a different person today than you were ten years ago? 

Not every conversation has to be soul-searching or deep, but without those raw intimate moments, introverts can feel unhappy.  

4. Give yourself space to deep dive into your hobbies and interests 

Having time alone to focus on your hobbies and interests is extremely important for introverts. It allows them to recharge their batteries. Sometimes we just need to relax and pamper ourselves. Remember to schedule a time to indulge in activities you find rejuvenating: whether it’s binge-watching your favourite TV show, reading a captivating book, or just having a relaxing bath. 

Doing so will allow you to enter an energising state of flow in which you are fully immersed in an activity and enjoying the process. This is extremely important for many introverts because, without this energising state of flow, they won’t feel happy.  

5. Surround yourself with people who understand that you need time alone 

For introverts, socialising is all about dosage. Therefore, we need the friends and loved ones in our lives to understand that sometimes, or even quite often, we need time alone. Make sure to communicate to people what you need. 

“I need some time to be alone” doesn’t mean “I don’t want to spend time with you”. It means that you want to take care of yourself so that you can enjoy the time you spend together. Surrounding yourself with people that understand you need some time alone will give you the support you need to live your best life. 

6. Don’t try to be someone you’re not 

There’s no doubt that some of us enjoy our own company and prefer indulging in solitary activities such as writing or reading. However, a fair degree of social programming and other societal expectations can make this seem unnatural to others. 

Don’t try to be someone that society or other people want you to be. Listen to your inner voice. Embrace your introversion. Extroverts and introverts can learn much from one another. Each personality type has its own unique character and skill. The world needs a combination of the two, so don’t try and be somebody you’re not, be somebody you are. 

Related Articles

For further advice from our professional lifestyle coaches, contact us at Ceed today! 

How to Manage Your ‘Winter Blues’

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It’s that time again. The leaves are falling. The days are becoming shorter. The weather is growing colder. Here it is; the season of change. 

This time of year may be exciting for some; warm baths, pumpkin-spiced everything, cosying up by the fire and the fun of Christmas. However, for many of us, as we add more layers to our clothing, we also add layers of anxiety and distress. 

If your mental health is affected by seasonal change, you are not alone. It is common that as daylight slips away, so does a lot of our emotional wellbeing.  

While many of us recognise mild forms of seasonal blues that we feel during the autumn and winter months, some experience Seasonal Affective Disorder (SAD), also commonly known as seasonal depression.  This is unsurprisingly found most commonly in regions farther from the equator (in cooler climates).  

Symptoms of seasonal depression include: 

  • Prolonged low mood 
  • Oversleeping 
  • Low energy and irritability 
  • Anxiety 
  • Body weight changes 
  • Withdrawal from social situations 
  • Difficulty concentrating 
  • Feelings of hopelessness

Remember, it’s normal to experience days when you just feel “down”. But if you notice that those feelings are continuing for days at a time with no motivation to do the things that you usually enjoy, it may be a good time to seek support.  

But for those of you who catch yourself fondly reminiscing of the warmer months and feel that you could benefit from some advice on how to cope with your winter blues – here are some top tips to help you get through it! 

If you miss the sunshine… 

… you’re not alone! 

Lack of sunlight is one of the most common difficulties people experience as the seasons transition from warm to cold. As the seasons change, so does our exposure to vitamin D. 

For optimum health we need to make sure we are receiving enough all year round. This is because vitamin D plays a vital role in activating the so-called happy hormone, serotonin. If you feel low or irritable, it could be a sign that you are deficient in vitamin D.  

TRY THIS: 

  • Go outside 
    Wherever possible, spend time in the natural daylight. This can include going for a daily walk or getting your daily coffee.  
  • Sit by a window 
    This could be applicable for a number of activities, such as working or reading by a  window.  
  • Visit a greenhouse or conservatory 
    If the cold, wet weather is putting you off spending time outside, this is a great compromise! 
  • Consider using Light Box Therapy 
    This involves using a special lamp called a light box for around thirty minutes to an hour each morning. This will simulate the sunlight that you’re missing during the darker winter months, increasing the production of serotonin whilst also decreasing the production of melatonin, a hormone that makes you feel sleepy.  

If you miss being active… 

… it’s time to find enjoyable ways to get out and move your body during the cold-weather months! Don’t just huddle up by the fireplace. Get moving to start feeling your best!  

TRY THIS: 

  • Find a fun activity 
    As the seasons change, it may be time to explore new outdoor activities such as ice skating, sledding or hiking. 
  • Go for a walk in a shopping centre 
    If the cold is too much to bear, try finding indoor places to help you remain active such as a shopping centre. 
  • Workout at home 
    Exercising at home can be convenient AND fun! Even if you don’t have a home gym, you can find some free workout videos on YouTube. 
  • Bundle up and walk around the neighbourhood 
    Put on your thickest coat and enjoy the cold, brisk wind on your face. If you’re a dog person but unfortunately don’t have a dog, you could even ask your neighbour to take their furry friends for a walk to lighten your mood. 
  • Explore festivals, markets or other outdoor events in your area 
    This time of year has plenty to offer, like Christmas markets and food festivals. Be sure to take advantage of them! 

If you miss being social… 

…plan ahead and organise activities to fill that social calendar! 

Many of us will sympathise with the cold-weather hibernation struggle. As nice as it is to be wrapped up on the sofa watching an entire season of a Netflix show, this can be a recipe for social isolation. 

Socialising plays a huge role in our health and wellbeing. It brings us pleasure, helps us stay active and fights off feelings of withdrawal or isolation. However, many of us fail to fulfil our social needs in the cold days of winter.  

TRY THIS: 

  • Stay connected and socialise with friends and family 
    Keep it simple. Pick a day each week to meet for coffee, or just enjoy one hour each week catching up with them. A simple call or text will work just as well! 
  • Take a class or start a new hobby 
    Classes can offer a great escape during the cold months, whether it’s cooking, dancing or any other kind of class. Enrolling in a class is a great way of meeting new people and gaining new friends. 
  • Get involved 
    Getting involved in your local community is a great way of fulfilling your social needs. Lend a helping hand. Consider what you’re passionate about and find a local organisation that could use your talents and helpful hands.  

And finally… 

Try your best to have perspective. This may be hard when you’re feeling down, but it is important.  Remember, seasons change and transitions come and go. This doesn’t mean it will be easy but it won’t last forever. 

Autumn will come and go, as will winter. And spring will begin to peek its head out again, as will summer. And then we get to do it all over again, maybe this time with a bit more understanding, open-mindedness and practice. 

If you need any help managing any issues mentioned in this article, reach out to one of our life coaching experts by contacting us here at Ceed! 

How Music Can Motivate You to Stick to Your Exercise Routine

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As much as you hype yourself up, it can be tough sticking to your exercise routine every week. As the day comes closer and closer, you’d much rather be doing anything else but your fitness workout. 

According to Scientific American, research into music and exercise dates back to 1911, in which American investigator Leonard Ayres discovered that when a band was playing, cyclists pedalled faster than when the band was silent. Since then, there’s been a growing body of research showing that music promotes exercise in four key ways.  

Music can help motivate you to carry on exercising
There are many benefits to listening to music while exercising!

Music Reduces the Sensation of Fatigue 

Listening to music while exercising keeps us from focusing on the physical sensations of fatigue. Even though feelings of exhaustion remain, our perception of fatigue decreases with music. This mechanism is called the parallel processing model. It only kicks into action during low-to-medium intensities of exercise because the external cue of music can compete with the internal cue of fatigue. 

When it comes to listening to music during a high-intensity workout, a 1999 study by Szabo, Small and Leigh found that the external motivating stimulus can temporarily outcompete internal signals of fatigue. 

Of course, the intensity of fatigue varies depending on each individual and their fitness levels, but there’s no denying that music can help you push yourself harder to work during low-intensity workouts. 

Music Increases Levels of Motivation 

Music is said to have a ‘psyching-up effect’ that helps people perform exercise for longer periods of time before becoming tired, but this is highly dependent on the type of music being played, especially the tempo. 

Not only did the study by Szabo, Small & Leigh investigate fatigue, but they also looked at stimulation and found that the switch to a faster classical music tempo during the latter stages of a high-intensity cycling workout enhanced participant’s motivation and work output at that moment.  

Depending on the type of music and the instant at which music is presented, music can increase levels of motivation which is significant for achieving a greater overall physical workout. 

Music Encourages Motor Coordination Through Synchronisation 

Music that can capture and hold the listener’s attention helps in the synchronisation of motor movement, assisting in an effective fitness regime. 

When it comes to motivational music, Karageorghis and Terry explain in their research paper that there is a stronger preference towards fast tempo (>120bpm) and strong rhythm response. In a 2012 survey, fast songs with strong beats filled most college student’s playlists because they were particularly stimulating for workouts. The most popular types of workout music were hip-hop (27.7%), rock (24%) and pop (20.3%). 

Taking into account tempo and rhythm in your song choice can promote synchronisation when exercising, which can contribute to an overall improved exercising experience. People experience a boost in confidence when their body is in sync with the music. This creates a positive association with exercise, making fitness somewhat enjoyable in the moment. 

Music Increases Relaxation 

The psychobiological impact of music on people can help them relax while exercising. Examining the effects of listening to headphone music during treadmill running, Szmedra and Bacharach noticed lower heart rate (HR) and lower blood pressure, norepinephrine and lactate levels in the participants in their 1998 study. 

From their findings, they proposed that music induces relaxation by reducing muscle tension during exercise. Being in a relaxed state may increase your perceived effort when working out. Subtle changes, like the tempo of the music you’re listening to and the type of exercise you’re partaking in, will impact your relaxation levels during exercise.   

For example, fast and upbeat music that is commonly used in Zumba, produces a stimulative effect, whereas slow and soft music that is played during yoga, creates a sedative effect. So slower tempo music may increase physiological efficiency, prolonging exercise performance, yet this is intending to limit effort exertion, which doesn’t apply for rigorous training or exercises. 

In Conclusion 

Music can help you retain motivation for longer while you exercise. By boosting your mood and confidence, music can help make exercise enjoyable and accessible. Considering fast tempo and strong rhythm response for your music will help you make the most out of your exercise routine. 

For more guidance on how to stay focused and motivated during your fitness workouts, contact us at Ceed today! 

Hungry, Or Just Bored? Keep Track Of Your Eating Habits

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“The doctor of the future will give no medication but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease”

Thomas Edison

We’ve all been there. We suddenly feel the need to snack, regardless of whether or not a meal has just been eaten. It could be late in the evening, when you’re trying to sleep, or even when you’re on the go and at work. 

This raises a simple question: Why are we hungry? Why might we have cravings for a particular food or drink? Are we generally hungry? Did we eat a meal that wasn’t filling enough beforehand, or is this just boredom getting the best of us? 

A major consequence of the lockdowns imposed by the Coronavirus pandemic is the rise in stress eating and, in some cases, the lack of motivation to eat at all. This has led to unhealthy lifestyles being developed, ultimately affecting both physical and mental health as a result. 

Worried that this might sound like something you’ve been affected by? The best thing you can do is keep track of what you eat and drink in a diary or journal. Below are 5 tips on how to record your eating habits. 

1. Time and date. Now, this is a no-brainer. Obviously, mentioning the date will be a key factor with recording what you eat and drink, but so is the time. Why? Well, what if you find yourself eating more frequently? Has it been less than an hour before you last ate? Eating late at night could affect your sleeping habits. In fact, it is best not to eat two hours before sleeping, as your body can’t decide if it wants to sleep or digest what you’ve eaten. 

2. Specifics. A key factor when it comes to keeping a diary of your meals and possible snacks is to note down what it is you’ve been eating and drinking. At first glance, this might not seem too big of a deal, but this is actually a key part of the diary/journal process, as you may also be recording your calory intake. 

For example; if you’ve made yourself a sandwich, you need to think about what is between those two pieces of bread. What type of butter/margarine did you use? How many fillings did you apply? Did you use any condiments like salt, pepper, or even sauces of some kind? As a whole, what measurement of those ingredients did you apply – cups, millilitres, teaspoons or tablespoons? Also, what type of bread is it? 

By summarising what you’ve been eating, you will be able to analyse your habits and then find an appropriate solution to them. 

3. Environment. Another important factor when keeping track of your dietary practices is recording the place you are eating in, as this could be an influence on your eating issues and overall behaviour. A general rule of thumb is to avoid eating out and instead aim to eat at home as much as possible. Granted, just because you’re eating out doesn’t necessarily mean you’re going with nothing but unhealthy choices, but eating-in guarantees planning your meals in advance and ultimately looking forward to them. This will also mean good portion control and knowing of what all the ingredients are.  

However, while eating in the comfort of your home, take note of where you are eating and any other activities, such as watching the TV or a video on the internet. Are you at the kitchen table? The sofa? Your bedroom? These habits, especially if they are frequent and/or for a certain length of time, may explain why you could’ve been gaining weight. 

4. Feelings. This is all something we’ve had to do at some point in our lives. We’ve had to comprehend our feelings, in some situation that has occurred. If anything, with the rise of how clear it is that mental health is just as important as physical health, we need to understand our emotions and how we feel. This is yet another clue when recording what you eat and drink in a day, as it provides insight as to why you might have made your choices. Stemming from this are two factors that need to be taken on board: 

5. Breakfast. You’re probably thinking “I should just skip breakfast altogether”, aren’t you? Well, here’s some advice: don’t. By skipping breakfast, let alone any meal, you could negatively impact your body and also affect your eating habits. Another crucial detail with breakfast is to have protein as a part of it so that your body not only repairs and maintains its tissues, but also fends off cravings. Foods that are rich in protein include poultry, lean meats, fish (including seafood), dairy, eggs, nuts, and even beans. 

These five tips will be essential to helping you monitor what you eat and drink. Be sure to follow them closely, as you may find your life has dramatically changed for the better in a short span of time! 

If this advice hasn’t proven successful or you want more advice, contact Ceed today for more help. 

Why Understanding Sleep is Crucial to Your Wellbeing

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Something that everyone can universally agree on is that we all need a decent night’s sleep. Despite this fact, many people don’t realise how critical sleep truly is to our health and wellbeing. 

Trouble sleeping and lack of sleep is a widespread problem. According to the NHS, it’s a common problem thought to regularly affect around one in every three people in the UK. There are many instances that can cause this trouble sleeping. 

For example, stress is a main factor for people not being able to sleep. The hustle culture of the twenty first century constantly pressures people to be ‘always on’. This undeniably affects our ability to get quality rest and maintain a healthy sleep schedule.  

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Getting regular sleep can help improve your health!

While it can seem like a struggle, there are ways in which you can improve your sleep health in order to improve your wellbeing.

Why is sleep crucial to your wellbeing?

Sleep is essential to both personal health and daily function. Getting enough sleep is only part of the battle – getting quality sleep is just as important. Quality, deep, restful sleep is opportunity for the body to rest and reset. It is during this time that the body engages in recovery and readies you for the next day. 

Lack of sleep or sleep deprivation can be incredibly detrimental to your health. It can: 

  • Affect your energy levels during the day, making you more lethargic and tired.  
  • Have a negative effect on your mood, making you anxious, depressed, or prone to stress.  
  • Lower your concentration, making it difficult to focus, make decisions or judge situations accurately. This makes every day actions such as driving very dangerous.  
  • Make you more likely to become ill, as lack of sleep can affect your immune system and your body’s ability to fight off illness.  
  • It has even been linked to studies showing that lack of sleep can increase the chance of serious illness. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death. 

Sleep is vital to an individual’s performance. It fundamentally affects the way that you function, and it can even be dangerous if you get too little.

So, How Much Sleep Should I Be Getting?

The amount of sleep that each person needs varies. No less than six hours a night is recommended, with the National Sleep Foundation guidelines advising that healthy adults need between 7 and 9 hours of sleep per night.  

It is also generally agreed that the younger you are, the more sleep you need. This is because children have more physical and mental growth and development to do than adults. 

This guideline of time, however, is open to adaptation. Some people need more than is recommended, some less. This can be attributed to external factors, such as the job you have, how much exercise you do, or what your health is like. People who are more active need more rest, and people who are more sedentary may need less. 

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Getting the right amount of sleep is crucially important!

Surprisingly, there can be such a thing as too much sleep. Sleeping more than is necessary can have the same effects as sleeping too little. It is important to strike the right balance for yourself and understanding how much is too much for your lifestyle.

Tips on How to Improve Your Sleep

There are a few things you can do to improve the quality of your sleep. You can: 

  • Consider your sleep environment – make sure your bedroom is quiet, dark, and cool. Make sure your mattress is comfortable and works for your body. Studies show that newer mattresses reduce back discomfort and in turn increased sleep quality. 
  • Improve your sleep hygiene – wash and change your bedding at least once every two weeks. Ensure you vacuum your bedroom carpet regularly to reduce allergens.  
  • Set a routine – by giving yourself a bedtime, you establish a habit. This makes it easier to fall and stay asleep because your body recognises that it is tired around the same times.   
  • Do calming exercises before sleeping – activities such as reading are relaxing and can make you tired. If you are an anxious person, journaling could also help. This can help rid your mind of stress and prepare you for sleep. 
  • Put your phone away before you begin your sleep routine – The blue light from our phone screens can negatively affect our sleep. It has been found that artificial light at the wrong time may disrupt circadian rhythms and sleep. Put your phone away one to two hours before you sleep in order to give your body a rest from it. 

Conclusion

When it comes to sleep, knowing yourself is crucial. Don’t be afraid to listen to your body and its needs. 

Sleep is the most easily neglected aspect of our health, so must be consciously improved on to become the most rested version of yourself. 

Here at Ceed, we are committed to helping you improve your life. If you’re looking to improve your sleep schedule, feel free to contact us today.  

Surprising Benefits of Exercise: Confidence and Creativity

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It’s no secret that sitting for long periods negatively affects our physical health. We spend more and more time being inactive during our leisure time, staring at screens and working jobs that encourage sedentary behaviour. This routine can quickly become monotonous, leading us to feel uninspired and bored with our day to day lives. 

Exercise helps us keep our hearts and our bones strong, fight illness and disease. Exercise also positively affects our mental health, memory, learning alertness. There is even research suggesting improving our fitness can have very positive effects on our confidence and creativity. 

Just a little bit of exercise each day can have a significant improvement on how we feel. Aerobic exercise and exercises that incorporate mindfulness are very effective. However, if you enjoy higher intensity exercise, like HIT, you’re more than welcome to do that also. 

Neuroplasticity means the brain has ‘the ability to change and improve throughout a person’s lifetime, particularly when exposed to consistent, targeted exercise and engaging stimuli.’ Physical exercise is a great way to exercise your brain. So, if you want to increase confidence or creativity, consider getting active. 

Regular exercise can drastically improve your mood!

Confidence

 

Many people struggle with self-esteem and confidence issues. Sometimes, these issues are tied to your appearance and how you perceive your body. Social media is often linked to the rise in body image issues and society’s increasing obsession with appearance. 

Exercise is a great way to improve your confidence. This may seem unusual but working out can really change the way we feel and think. We know that it can positively affect our mental health and even increase workplace productivity. 

Over time, exercise allows you to strengthen and tone your body. Regular exercise gives you an improved physique. Seeing a noticeable difference in your physical appearance is a great way to raise your self-image. 

When you exercise, you are doing something good for yourself. This is something to be proud of! The simple act of creating an exercise routine and sticking to it can provide you with a sense of achievement. 

Physical activity has an almost immediate effect on your mood and lasting positive effects on your mental health. Consistent exercise can help reduce long-term feelings of anxiety and depression. Feeling good promotes feelings of self-confidence! 

Self-growth plays an important part in your happiness!

Creativity

There are many examples of creative people using exercise to boost their imagination. Philosopher Henry David Thoreau stated, “the moment my legs begin to move my thoughts begin to flow – as if I had given vent to the stream at the lower end and consequently new fountains flowed into it at the upper”. Similarly, philosopher Friedrich Nietzsche advised, “Sit as little as possible”.  
 

In 2013, the Frontiers in Human Neuroscience published a study looking at the impact of physical exercise on convergent and divergent thinking. In the study, researchers found that regular exercisers are more creative than their sedentary peers. 
 

Convergent thinking and divergent thinking are the two components of creative thought. Convergent thinking refers to being able to provide a single answer to a problem. Whereas, divergent thinking involves exploring many possible solutions for a problem. 

To determine whether there was an association between regular exercise and creative thought, researchers had 48 athletes (those who exercise 3 or more times a week) and 48 non-athletes (exercise less than 1 time per week) perform a test. The first task measured convergent thinking. Participants were asked to find an association between three unrelated words. For example, “time,” “hair,” and “stretch” are connected to the word “long”. 

The second task measured divergent thinking. Participants were asked to list as many possible uses for six common household items (for example, “pen,” “towel,” “bottle”). Researchers scored participants on flexibility, originality, fluency and elaboration. Researchers found that the regular exercisers did better on both tasks compared to those who didn’t regularly exercise. Overall, the study revealed that there was an association between exercise and creative thinking. 

Take time to evaluate who you are and how you can improve your mindset!

Our Conclusion 

Exercise has a surprising impact on our confidence and creativity. Moving around changes the way we think and in turn, promotes positive feelings. Positive feelings such as confidence, self-esteem and happiness can significantly improve our quality of life.  

If you want to boost your confidence and imagination, staying active is a healthy and fun way to do it. The best thing about regular exercise is you are not only strengthening your muscles, but also your mind! 

Ceed can help you understand the importance of healthy habits such as exercise. Feel free to explore our range of services here. 

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