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Why Hobbies Are Good for Your Mental Health

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It’s very common for people not to prioritise hobbies and downtime. With working or studying full time it’s difficult to set aside time for ourselves to relax and indulge in activities we enjoy.  

Having a hobby is a great way to spend your spare time and unwind from your daily routine. Hobbies can range from learning an instrument, playing a sport, reading, photography or something artistic. 

By setting time aside for hobbies you can help improve your mental health and wellbeing. Research shows that people with hobbies are less likely to suffer from low moods, stress and depression. 

Hobbies allow you to enhance your life! 

What is a Hobby? 

A hobby can be any activity that you do regularly for your own enjoyment. Whether this is something creative, athletic or academic, what matters is that it’s meaningful to you. 

When you dedicate time to voluntarily engage in pleasurable activities, your mental health can benefit. 

Read now: The Valuable Mental Health Benefits of Cold Water Swimming 

Mental Health Benefits of Hobbies: 

Reduce Stress 

Hobbies are a perfect way to distract yourself after a busy day. They provide the opportunity to focus on yourself and release any stress built up from your day.  

Spending time on a hobby can be as simple as finding the time to listen to music. Whatever activity you choose will help manage your stress levels. So, take some time out of your busy day to start painting, or go outside and walk in nature.  

Creativity Boosts Wellbeing 

Partaking in creative activities such as song-writing, knitting, art and musical performance have all been shown to increase positive moods. By pursuing creative hobbies you’ll see an improvement in your mental wellbeing.  

Creative activities also allow you to expand neural connections in your brain, which has been linked to the release of the feel good hormone dopamine. Spending as little as two hours per week on an activity you enjoy can help you live a more positive life. 

Form Connections With Others 

Hobbies that include other people, such as team sports, offer great opportunities to foster social connections and friendships. Having a healthy social life can have a highly positive impact on your mental health.  

Shared experience through hobbies can also enhance your enjoyment of the activity and help you feel less isolated. So, if you’re looking for a new hobby, try something interactive team sport or even joining a band. 

Read now: Intentional Living: How Can it Benefit You? 

A hobby is something that you do for fun or personal fulfilment. 

Tips to Make Time for Hobbies 

A common issue when it comes to investing in hobbies is time. When it comes to how our lives are typically structured, work tends to come before play.  

Although many of us feel like there isn’t enough time in the day for hobbies, there are a few changes you can make to help free up some time for the things you love: 

  • Regularly participating in a hobby doesn’t mean you have you do it daily, a weekly activity will be a lot easier to fit into your schedule. Just an hour or two a week is a great addition to your lifestyle. If you feel you still don’t have the time try saying no more often and putting a hobby higher up on your list of priorities. 
  • It’s easy to lose a lot of valuable time in your day by doing mindless things like scrolling on social media or watching TV. Be conscious of how you’re spending your free time and try to make sure you’re using it wisely.  
  • If you’re finding it difficult to find extra free time, try taking more micro-breaks during the workday. This will help you find the time to do things you enjoy while also increasing your overall productivity. You could use these short breaks to go for a walk outside, listen to your favourite podcast or read a few chapters of a book.  

Read now: Surprising Benefits of Exercise: Confidence and Creativity 

Having a hobby can greatly improve your life. Do some research and find a few activities that interest you and simply try them out. There’s no pressure to stick to anything you don’t enjoy but eventually, you’ll find a hobby that’s suited to you.  

For further advice on lifestyle changes you can make to benefit your mental health, contact our experts at Ceed here.  

How to Better Your Mental Health by Getting Creative

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Everyone is creative – whether it is solving problems or creating content. It isn’t just a case of different jobs being creative or not. If you work in a warehouse for example, you may just utilise creativity in a different way.  

Creativity stems from the imagination of an individual who can improvise, using their brain in any situation to think of a solution. Utilising this creativity we all have, you can engage in many different creative activities to help you mentally, and emotionally.  

There are countless ideas that can sprout if you allow yourself to be creative.

It’s a worldwide “rumour” that creativity lies in the right-side of your brain, however, it lies in both. The right when you are imagining something on the spot, and the left when you are imagining based on something already learned or established. 

Creativity is an extraordinary concept that allows us to build ideas out of thin air. Through mental construction we can form our own creation that we can be proud of. Knowing that you created it yourself can give you a tremendous boost in mood that, if you choose, can lead into a more creativity-oriented mindset. 

Read Now:

Here are a few activities that can help you release your creative energy: 

Creative Writing 

Writing itself has been around for at least 5000+ years, and creative writing has been around for about the same time. One of the first known creative writers or authors in the world was “Enheduanna”, who lived in around the 2200 BCE time period. She was one of the first known poets and authors – she even wrote hymns.  

This is a fine example of how despite having less technology than we have now, ancient civilisations still found a way to distil their imagination, creating something out of nothing. 

In modern times, we have many more ways to be inspired, whether that is by films, shows, music, paintings, games or speeches. There are countless forms of these things out there in the world for someone to begin their own journey on the creative road. 

Creative writing is one way to express an experience, emotion or a fabrication into a story format. It can be the most outlandish idea, or something very realistic.  

Why Write? 

Outputting your creativity can improve your brain’s memory. What’s more, this flow of “venting” out your opinions and experiences will release any negative emotion into what you are writing, like capturing it in a bottle. Connecting emotionally when writing embeds these feelings into the writing, strengthening the bond with it and meaning behind it.  

It’s your own creation – your own opinions, memories and inspiration mixed into a bundle. This makes writing a wonderful outlet for negative emotions, and can even preserve positive emotions forever in a written piece. 

Playing Instruments & Making Music 

It’s only in the past hundred years that music began to get more varied, more experimental and deeper, and it’s now become a part of everyday life. This is because of the dopamine released from listening to music that unknowingly lifts your mood and provides motivation. 

Why Play Music? 

Playing music yourself and learning an instrument can release this creativity and dopamine rush. This in turn strengthens the positive effect that comes with listening to music. This ultimately de-stresses you and gives you many health benefits.  

You can write as complex or as simple music as you like, but no matter what it engages and stimulates your brain. By having a song you can play yourself at anytime at home to express yourself; you basically have a infinite way to stimulate your brain at your disposal. 

Drawing & Crafting 

Express yourself and let yourself have mental freedom!

Artists can come in any form – creativity is a hidden ability in people and we can’t initially tell who is creative. Anyone can ultimately become an artist if they can learn to express themselves through drawing, and art. If they can reflect emotions, and experience and capture this in a drawn format it can inspire other people, and they can understand what the artist is demonstrating by having an open-mind.  

It can be difficult to start learning to draw but as you get better you can start to develop your own style, and way to express yourself. 

Why Draw or Craft? 

Just like other forms of expression, the benefits you gain wouldn’t be something you’d want to miss out on. 

Listening to Music & Reading

This is easier as it doesn’t require you to create content. What it does require is for you to hold an open-mind and envision what you are taking in – whether it is imagining the characters in a book, or letting the sounds of music flow through you. 

Why Listen to Music/ Read? 

Your brain will get engaged with the content and release dopamine that lifts your mood. You can indulge in whatever content you like, whether that’s listening to a happy song or a sad one.  

Relating to the music or story you’re taking in can help you find a solution to how you are feeling. Perhaps relating to a song about depression may open your eyes in some new way. 

Read Now: How Music can Motivate you to Stick to your Exercise Routine 

Conclusion

In conclusion, creativity goes hand in hand with imagination. Anything to do with creativity stimulates your brain in a great way, whether you are drawing, writing or playing music. When you create something, you are allowing yourself to be under control of the creative process. 

It’s like magic how we can create these concepts within ourselves, and the options available to us allow us to have a lot of mental freedom. 

For your next step, read on: How to Uncover Inspiration 

If you need any more help with making lifestyle changes, feel free to contact us here at Ceed today.  

Burnout: What is it and How to Avoid it

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It’s easy to feel stress in our daily lives, whether it’s from work, school, or relationships. But when that stress becomes unrelenting, you might be suffering from burnout instead. 

What is Burnout? 

Burnout is the combination of emotional, physical and mental exhaustion, often caused by prolonged stress. It’s particularly common in the workplace when employees are overworked and don’t have time to relax. Burnout can reduce productivity and decrease energy, and create a complete lack of motivation. Signs of burnout include: 

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  • Anxiety 
  • Fatigue 
  • Lack of commitment 
  • Low mood 
  • Headaches 
  • Difficulty concentrating 
  • Cynical outlook 

Read Now: How to Regain Your Lost Motivation  

Burnout or Stress? 

Whilst there are some similarities, burnout is not the same as just being stressed. Stress comes when you are still trying to cope with all your responsibilities; burnout hits when you have given up. Burnout is a more gradual process, which makes it harder to control. 

Burnout can make you feel hopeless.

Stress often feels like a state of panic, when you feel you don’t have enough time to get everything done. By the time burnout hits, you might feel like giving up on your responsibilities, as they begin to feel unachievable.  

Burnout can be caused by lots of different things, but it is usually a combination of factors, including: 

  • Taking on too many responsibilities 
  • Lack of recognition for hard work 
  • Overly demanding expectations 
  • Feeling like you have no control  
  • Not having time for socialising or relaxing  
  • Not getting enough sleep. 

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

How to Avoid Burnout 

The best way to tackle burnout is to notice the signs before it becomes overwhelming. If you can work to prevent burnout before it hits, it will be much easier to manage daily stress. There are lots of different things you can do to prevent reaching burnout. 

Find the Source 

The easiest way to prevent burnout is to figure out what specifically is causing it. It’s different for everyone, so take time to evaluate your stressors, and see what often leads you to becoming burnt out.  

Finding what causes your burnout is the best way to stop it!

Once you know where the source is, it becomes a lot easier to create simple day-to-day changes. If you know where to look, you can prevent burnout and manage stress. This gives you space to set boundaries and identify areas in your life that can be improved.  

Organise Your Priorities  

If you don’t organise your priorities, you can easily end up spending too much time on less important tasks, and falling behind on the important things. Take time to assess where you should be putting your energy – you want to use it in the most efficient way possible.  

Don’t be afraid to set boundaries either. If you know your workload is too much for you, delegate tasks to someone else or ask for extensions. Becoming overwhelmed by your priorities is an easy way to end up burnt out. Prioritising the important stuff doesn’t mean you are lazy; it means you have a stronger understanding of your abilities.   

Read Now: 5 Essential Habits to Help You Stay Organised  

Ask for Help 

Tackling burnout alone can make your problems feel impossible to solve. Talking to others can help to ease the pressure you might be feeling, as it’s likely they’ve experienced something similar before. Co-workers can help you to pick up parts of your work that you don’t think you can complete, whilst friends and family can listen to and validate your concerns.  

Don’t be afraid to ask others for help.

Like the team at Ceed, life coaches can help you find the best ways of managing your workload to avoid burnout in the future. Different techniques work for different people, so it’s important to find what is best for you.  

Exercise Regularly 

Exercising on a frequent basis can help to improve your mood and boost productivity. It helps you to get better sleep, which in turn sets you up to have more energy for the working day. This can decrease emotional exhaustion, psychological distress and perceived stress.  

Exercising outside can help to boost your mood!

Even exercise like taking a short walk in your lunch break can help to relax your mind and get your blood flowing. Especially if you have a job where you are sitting in the same spot all day, it is easy to get overwhelmed and discouraged. Exercising can improve your wellbeing, and in turn, fights off burnout. 

Read Now: How Exercise Improves Productivity at Work  

To Sum Up… 

Dealing with burnout can be difficult, especially when it sneaks up on you. The best way to deal with it is to prevent it. Following these simple ideas will make it easier to avoid reaching a state of burnout, and can help improve your day-to-day stresses.  

If you want further help on how to tackle burnout, contact the team at Ceed today! We can provide lifestyle coaching experts to help you grow.  

A Beginner’s Guide to Meditation: Less Stress & More Peace

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With the advancement of technology and the impact of covid, it’s easier than ever to become disconnected from ourselves. So, it’s important to find time to centre our emotions, and look inwards to create positive changes in our mindset. 

Meditation is a tried and tested method of looking inward and understanding ourselves. Used for centuries in religious and spiritual practices, it provides space to increase self-awareness, and redirect negative thoughts.   

Meditation uses wellness and mindfulness techniques to enhance our outlook on life. It’s often used to reduce stress, help sleep patterns and increase pain tolerance.  

You can include meditation as part of a daily routine, use it as a quick stress reliever, or a way to centre emotions. You don’t need loads of time to meditate, as it can be adapted to suit you and your needs. 

Meditation has many physical, emotional and mental benefits.

How Do You Meditate? 

There are many different forms meditation can take, and each has its own benefits. The form that is most suited to you depends on what you hope to gain from meditating. 

  • Guided meditation includes a teacher to help you through the steps of meditation, explaining how the mind works and how each step is beneficial to you.  
  • Mantra meditation works by focusing on a specific mantra, such as a word or sound, to let the subtle vibrations create positive change and help you reach a deep state of meditation.  
  • Mindfulness encourages awareness of your surroundings by engaging and focusing on all of your senses without judgment. 
  • Qi gong is a Chinese practice that opens energy pathways in the body called meridians, helping the energy flow through and heal the body.  
  • Yoga is a physical practice of movements that strengthen your nervous system, helping you to relax your body and relieve tension. It promotes physical balance, which helps with mental balance.  

Read Now: Practising Yoga: Combining Mindfulness and Fitness for Healthier Living  

What are the Benefits?  

Meditation has been heavily studied, and has been proven to have a wide array of benefits. Whether you want to become stronger physically, mentally, or emotionally, meditation can assist in improving your lifestyle and mindset. So, what exactly can it do? 

Reduce Stress 

When you experience stress, it increases the hormone cortisol, which can impact your sleep, cause depression and increase fatigue. Meditation can help to reduce this response, and instead create a relaxed response that calms your body. 

This means it can help stress-related conditions such as irritable bowel syndrome and post-traumatic stress disorder. By reducing the stress hormones in your body, it reduces pressure and can calm anxiety.  

It also helps you redirect your negative thinking patterns, which are often a large contributor to stress. 

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

Improve Sleep 

Meditation can help those who have sleep disorders like insomnia manage their symptoms, and as a result get better sleep. Mindfulness meditation has been found to help those who suffer from chronic insomnia. It can also improve the sleep of those without existing sleep problems. 

Meditation can help relax your thoughts before bed and calm your mind, which creates a more restful environment to sleep in. As a result, it can also reduce daytime fatigue, giving you more energy throughout the day, and deeper sleep at night.  

Meditation before bed can improve your sleep quality.

Enhance Self-awareness 

When you meditate, you create space to understand yourself, which helps you learn how to grow and improve as a person. By focusing on self-awareness, it becomes easier to recognise any harmful thoughts you may have, and learn how to challenge them.  

This process of redirecting negative thoughts shows you what your emotional triggers may be, and how to best combat them.  

It can also increase self-awareness by helping you realise and focus on the positive parts of yourself. Through meditation, you can approach your emotions without judgement, and as a result you can learn to accept both the positive and negative aspects of who you are.   

Read Now: Better Your Brain Through Neuroplasticity and Positive Thinking  

Promote Emotional Health 

Meditation can lead to an improved self-image and create a more positive outlook on life. By focusing on the things around you and your own thought processes, you can reduce negative thoughts and appreciate the positive aspects of your experience.  

It can also decrease levels of the inflammatory proteins cytokines, which can contribute to depression. Meditation is sometimes used as part of a mental health treatment plan as the benefits can help reduce depression and anxiety. 

Meditation can improve your emotional health!

Control Pain 

Many types of physical pain are linked to stress, and our perception of pain can be increased significantly when we are in stressful situations. By learning to manage our perception of stress, it becomes easier to control our pain responses. This in turn decreases the level of pain we feel. 

Whilst it won’t completely rid you of any pain you are in, it helps to manage pain and decrease levels of stress that often enhance it. 

Meditation can also reduce strain on the heart by decreasing blood pressure. Stress can often cause high blood pressure, which can potentially lead to a heart attack or a stroke. Reducing stress can alleviate the pressure on the heart and relax nerve signals.  

To Sum Up… 

Meditation is a varied and adaptable way to improve your day-to-day life. It has benefits for everyone, whether you meditate for five minutes or five hours! A little can go a long way, and daily meditation has the power to really impact your life for the better.  

If you want to learn more about how to make small changes to improve your lifestyle, contact us at Ceed today! 

How to Improve Your Productivity with Neuroplasticity

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Neuroplasticity is the ability of the brain to adapt, rewire and change shape with new experiences.  

At any age, the way the brain works can totally transform. We can become more optimistic, joyful, productive and better at learning without ever returning to our ‘old ways’.  

Find more productive habits with neuroplasticity!

With the myth that we use 10% of our brains debunked, we now know that our entire brains are neural real estate, forming and strengthening different neural pathways throughout the day. 

Understanding neuroplasticity can unlock a clear pathway to more productive habits. By tapping into neuroplasticity, we can achieve:  

  • Better time-keeping 
  • Improved short-term memory 
  • An efficient work life 
  • An overall more dynamic brain.  

What is Neuroplasticity? 

Neuroplasticity is the “plastic” nature of the brain – its ability to shift and change layout.  

All our habits, thought processes and beliefs – the way we think – are physically represented by neurons and neural pathways. Different neural pathways get stronger with use or waste away, much like a muscle.  

It’s easy to imagine that if we had the technology, we could understand everything about someone just by looking at the physical map of their brain, looking up close at the neural pathways and seeing which are stronger and used more than others.  

We already understand a lot, like how to use brain examinations to detect dementia and determine the cause of a stroke. 

Using certain parts of our brains more strengthens those neural pathways. This is what behavioural therapy taps into – mental muscle memory. 

Read Now: Neuroplasticity: Better Your Brain with Positive Thinking

How Can We Use it? 

The future is bright. The more we dig into the science of neuroplasticity, the more we can see the limitless ways to harness and use our brains for the better. 

Below are just a few things we can achieve by strengthening new pathways and weakening old, unhelpful ones: 

1. Changing Our Habits 

Struggling to be productive is a difficulty most of us can understand. Getting started on new projects, staying motivated and working in a consistent, efficient way are all things that don’t always come easy, but can be developed with practice.  

An understanding of neuroplasticity is a great place to start when thinking about changing your habits. This way, you can make the change as easy as possible for your brain to take on.  

Try switching up your habits for better productivity!

For example, if you want to totally overhaul your work ethic and methods, start with a small change. Instead of putting pressure on yourself to fix the problem in one fell swoop, try breaking other habits in your life first by trying new things, or even doing something you know how to do already, differently. 

Even breaking and changing habits unrelated to the big one you have your eye on will help you to eventually make the change. This is because taking on new habits and experiences strengthens neural pathways responsible for learning, making your brain more dynamic and flexible.  

Changing a habit could be as simple as taking a different route to work or shopping for food somewhere different. And when it comes to making a bigger change, try doing something a different way before replacing it altogether. Your brain can learn to adapt. 

Read Now: 3 Reasons to Step Out of Your Comfort Zone and Into Your Growth Zone 

2. Communicating Better 

Communicating well is key to being part of a productive, efficient team. With good communication, skills can be shared, tasks can be completed quickly and everyone feels inclined to work well to get goals achieved.  

Using neuroplasticity to communicate better once again comes down to identifying and changing a habit. What gets in the way of feeling like we are on the same page with someone? More often than not, it is defensiveness of our own view and not understanding the view of the person we are talking with. The angrier we feel, the less inclined to connect we feel. 

This makes active listening – the act of truly trying to understand what someone is saying – impossible. In breaking this habit, the first thing to practice is checking in on whether you are actually listening to the other person.  

The second thing to do is to return to focusing on connecting and listening. While this is easier said than done, it is possible to make this a habit through practice. 

Read Now: How to Practice Active Listening 

4. A More Dynamic Brain 

The happiest brains are flexible and open-minded, open to learning and taking on new information. The more our brains experience changing and developing new skills, the more flexible and agile they become – and the more able to cope with any challenge. 

A brain that has recently been learning a new language and improving at sudoku will be developing strong neural connections in the parts of the brain responsible for learning. This makes it now more equipped to learn other new skills more easily. In other words, the more we change the brain through neuroplasticity, the more able to change the brain is.  

When it comes to productivity, the ideal brain can:  

  • Learn new skills 
  • Remember important details 
  • Switch between tasks easily.  

Try learning a new skill – no matter what it is, you will see benefits in how your brain processes information and takes on new challenges. 

Trying new things can create a more adaptable brain!

Read Now: How to Tap Into Neuroplasticity in Your Daily Life 

To Sum Up… 

These are just a few ways harnessing neuroplasticity can help to improve your productivity. With an understanding of how the brain makes and stores connections, we can develop any skill or ability we like more easily and effectively.  

With intention and an awareness of neuroplasticity, you can build an open-minded and flexible brain able to take on any challenge and navigate the unexpected. 

For help with making lifestyle changes, contact one of our coaches at Ceed today! 

How To Get Out of a Creative Block

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Sometimes we just don’t feel creative. That’s fine if what we’re putting off is a personal project, but if we need to be creative to meet deadlines at work, things can start to feel stressful. 

We might start to feel anxious about our futures, or even question whether we’re in the right line of work. 

The good news is that writer’s block is more common than you’d think, and doesn’t indicate a lack of talent. Herman Melville, Ernest Hemingway and even Adele have all documented their struggles with it. 

Unlike Melville, you don’t have to give up on being creative altogether. Here are a variety of easy steps you can take to get those creative juices flowing again. 

Read Now: How to Get Out of a Funk 

Stop Working on Ideas That Don’t Motivate You 

No, really. 

If you’re trying to work and nothing’s coming to you, take some time off from trying to solve the problem as a first step. 

This might seem counterproductive, but studies show that solutions to creative problems are often solved subconsciously during periods of rest. If we try to do something else with our time, such as go for a walk, we open ourselves up to inspiration that we wouldn’t have gotten otherwise. 

Sometimes this can lead to a sudden eureka moment, clarifying in a split-second what you need to do to fix your project. Often, though, this inspiration plants a seed that takes the time to grow into an idea or solution. 

If you find yourself in need of a break on a tight deadline, ask for the deadline to be moved. If you’re able, know that it’s okay to postpone your own deadline, and to not be creating things all the time. 

If you can, drop an idea that isn’t working.  

Drastic changes to the direction of a work-in-progress can keep your productivity up!

It can be tempting to feel as though we have to finish an idea, thanks to the sunk-cost fallacy reminding us of how much work we’ve already put into it. But it’s important to note that if, for example, you’re struggling with writing something, then ploughing ahead will probably mean that your readers will struggle with reading it. 

Switch focus to an idea that you find more interesting, or that you’re finding easier to make creative connections for in your head. This keeps you enthusiastic about your work, which in turn allows you to maintain a period of being creative and reduce your anxiety. 

But if you’re at a loss for ideas, there are different techniques you can use to generate lots of them in a short space of time. 

Read Now: How to Live With Anxiety 

Look for Ideas in Unconventional Places 

Typical places we look to for ideas are the authors, artists, and type of content we want to produce. However, ideas really can come from anywhere. If you find yourself at a loss for ideas for a new or current project, don’t be afraid to look outside your comfort zone when searching for inspiration. 

Whether it’s a book, podcast, piece of music, or artwork that you wouldn’t normally think about, looking in unusual places for inspiration is a great way to make connections between words, images, ideas, that you might miss normally. 

The subject matter doesn’t have to be similar to the work you’re doing. Think about the content as separate to its context. Just taking the time to consume something new can encourage your mind to make those unconscious decisions which can lead to fresh ideas. 

Idea-Dump and Free-Associate 

Rather than pressuring yourself to come up a perfectly formed idea, consider setting a period of time, such as ten minutes, or up to an hour, to document every idea that comes to your mind, regardless of quality. 

Having ideas to discard is better than having no ideas. 

You can also take off the pressure to produce ideas even more by only writing random words and phrases that come to you in this time, or that you’ve found in media you’re consuming. 

From there, you can try combining some of the things you’ve written down into one or more coherent ideas. You might find that two or more separate ideas lacking in dimension find depth when brought together. 

Throwing two separate ideas together can create new ones with exciting depth.

Stop Second-Guessing Yourself While Writing 

Once you have an idea that you feel enthusiastic about finishing, the important thing is to finish it. 

Our brains have a filter for quality. We know what good art looks like, and we want to know that our own efforts meet these standards. Which is why it’s worth remembering that Rome wasn’t built in a day.  

The famous Hemingway quote goes as follows: “the first draft of everything is s**t”. 

The important thing is to get the idea down, even if you know that what you’re doing lacks focus. Then, refine it. Once you have a functional draft in place, you can get outside perspectives from colleagues and friends. They will be able to offer advice that will feed your subconscious.   

Use what they like or don’t like to guide the direction of the next draft, and the next one, and the one after that. But always trust your gut feeling when trying to get the draft written as fast as possible. 

Read Now: How to Stop Being Obsessive Over Things 

Wrapping Up 

Above all, getting over a creative block requires you to stop expecting the first draft to be perfect. It also takes accepting that you won’t be able to be creative all of the time. 

Whether you’re on a deadline or not, removing these expectations and reconsidering how you generate ideas are some best ways to get out of a creative block. 

If you’re interested in learning more about how to drive creativity, or other ways to improve your life, contact Ceed today. 

How to Find Employment After University

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So, you’ve finished university, and now you want to get into employment! But how?  

Well, read on and we will guide you through the leap from the university world to the working world. 

You may have feelings of dread to begin with when it comes to finding a job, but eventually you’ll find your footing and become a master at navigating the job world. 

Follow these tips to help you find employment!

Step 1: Analysis 

Before moving forward with your next step in life, it’s probably best if you start to spend less money on any “luxuries”. Saving up your money for travel, clothes and food can benefit you in this small period between university and employment. 

Analyse your surroundings; what kind of job do you want and what skills do you have? 

When it comes to choosing a job position, it’s financially better to jump into any old job now. Then you can wait for an opportunity to pop up which is related to your qualification or what you’d really like to do. 

When it comes to finding employment after university, you aren’t always guaranteed a job to do with your area of study. For example, games design can be a niche market to get into for a job due to the limited job roles available. If you studied this course, you may struggle after university due to low demand for jobs. The jobs that may be on offer can also require a lot of experience that you haven’t yet got. 

Consider what other roles your skills may be applicable to. You’ve gained numerous skills from university besides knowledge in your subject which can all be applied to your CV. These include: 

  • Timekeeping 
  • Multi-tasking 
  • Leading a group or working as part of a team. 

Think about the qualities an employer might need of you. Listing these will give you a boost to any employer who is looking through your application.  

Step 2: Creating a CV 

Practice not only for the job you will apply to for now, but for your dream job as well. This could mean spending your free time building, fixing, creating things to enhance your experience and “portfolio”.  

Employers will look at your CV to see if you’re right for the job!

Begin creating a CV filled with all your skills and experiences. This could be proficiency in software like: 

  • Photoshop 
  • Word 
  • Powerpoint 
  • Excel 
  • Premiere Pro 
  • Or any other software you may be experienced in. 

There are CV builders available to help you such as CV Library. Whatever you do, don’t lie on your CV – make sure all your claims can be substantiated if they choose to check! 

Some creative jobs may require you to send in a portfolio, which is a collection of samples of your creative abilities. Don’t worry if some samples aren’t the most amazing, your employer will get a grasp on the way you think, create and improve.  

If the job requires a certain qualification which you haven’t got, it’s still worth applying as sometimes employers will see your potential in a portfolio and invite you for an interview.  

Read Now: How to Overcome Fear of Failure 

Step 3: Applying  

Now you have sorted out your CV and portfolio if needed, you can begin applying for jobs. The most popular online job-searching sites usually get the most immediate job postings. Take a look at: 

Make sure you fill out the correct information on application forms and answer truthfully. It’s suggested to spend about 2 – 3 hours of your day just applying to jobs. 

Applying usually doesn’t take long and you will receive an email confirming that your application will be checked soon. Later you’ll hear whether you made it or not. Don’t be disheartened if you don’t get the job, as this is bound to happen as part of job searching.  

Read Now: How to Overcome the Fear of Rejection 

Step 4: Interviews 

Don’t be afraid of interviews; it’s just a way for your employer to have a face-to-face conversation to see if you’re the right match. You have nothing to worry about – employers understand you will be nervous, and this shows you really care about the job itself. 

Use the following tips to prepare for interviews!

When it comes to preparing for an interview, make sure to choose smart clothes. Jobs nowadays don’t have a set dress code unless it’s very professional. However, it’s best to attend in a smart casual outfit, just to prove to the employer that you made the effort. 

Always research the company before applying for the job, as sometimes they may throw curveballs about the company that you should know. It’s a good idea to practice common interview questions and prepare answers before attending. 

In the interview, make sure you speak clearly and get comfortable. Being comfortable makes you more relaxed and you will be able to communicate more about yourself to your interviewer. Don’t speak negatively about yourself or diminish your own skills and abilities.  

Read Now: How to Become More Comfortable in Your Own Skin 

Step 5: Start of a New Chapter 

Hopefully, you’ll get the job! If the job you’ve secured is purely practical and to make money alone, don’t worry about sticking around or climbing the corporate ladder. Just keep gathering skills for your dream job and watch out for any opportunities to apply to with a keen-eye.  

Don’t give up, your dream will become a reality one day!

It’s normal to experience quite a few negative feelings at first in a job, like fatigue, stress or unhappiness. Ceed can help you navigate these feelings and make the most out of the opportunities open to you. 

Read Now: The Ultimate Guide to Eliminating Work Stress 

If you’d like more advice on your job search, contact us here at Ceed.  

How to Get Better Sleep

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The quality of your sleep affects every aspect of your life, from how you cope with stress to your relationships and your productivity. 

Feeling like you aren’t getting enough sleep can make you anxious, which in turn can keep you awake at night, making you feel exhausted and disconnected during the day. 

Stick to a sleep routine to get better sleep!

Insomnia can feel like a vicious, endless cycle, but there are changes you can make to your daily life and mindset to try and beat it.  

Here are some of the most effective changes you can make to your lifestyle to help you get enough sleep. 

Read Now: Why Rest is Important for Productivity 

Make Small Changes to Your Diet 

There are obvious ways to eat healthier. Working more fruit and vegetables into your daily intake, moderating your portion sizes, and cutting down on your sugar intake can all help. 

What you may not know is that exactly when you eat is important for your sleep pattern. 

Late night snacks, sugary or not, have been shown to impact sleep. The science is simple: eating at night gives you a burst of energy that you’ll struggle to burn off before bed. 

Focus on making your regular meals throughout the day more filling. If you eat sugary treats, distribute these amongst meals so you’re not tempted to reach for a box of chocolates at 11PM to fill a hole in your stomach. 

This way, you’ll be eating better, valuing your body and how food affects your mood. But you’ll also be sleeping better, giving you the positive mindset that you need to make and sustain these changes long-term. 

Reconsider your diet to get a better night’s sleep!

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

Exercise More 

Tiredness brings sleep. To be tired is to have used more energy during the day than you’ve put into your body via meals or snacks. If you’ve made the above adjustments to your diet, and kept to them long-term, you’re already prepared for better sleep in the evenings. 

If you can, one of the easiest (and cheapest) ways to get some exercise is to go for a brisk walk, ideally in the afternoon, or at the end of the working day.  

According to the NHS, even a ten-minute brisk walk every day can improve your health by improving your circulation, especially if you work sitting down during the day.  

Analysts predict that the shift to home working will be a more long-term change to work culture even after the pandemic ends. This means many people will lack the opportunity to walk to and from work. So, it’s more important than ever to make a conscious decision to go for a walk.  

While walking contributes to the recommended 150 minutes of weekly exercise for adults, getting to burn off excess energy and decompress after a long day are happy side-effects. 

But whatever exercise you do, don’t do it right before bed. You won’t be in the calm state you need to be in to fall asleep while you’re full of adrenaline. 

Keep a Sleep Routine 

We’ve all been sat in front of the television, late on a weekend, awake for no reason. Our free time is limited, and we want to know that we’re making the best use of it, even if we aren’t. 

So, rather than staying up as late as humanly possible on a Friday or Saturday, keep close to your weekday bedtime and wake time. If you don’t have a sleep schedule for your weekdays, create one and stick to it. 

You might feel as though sleeping in on weekends is a good way to catch up on sleep missed during the week. 

However, people who keep a regular bedtime and alarm clock routine across a seven-day period are more refreshed throughout the whole week than people who eschew the routine on weekends, by being free from social jetlag. 

Block Out Distractions 

Turn off all your devices at least an hour before bed, and keep away from your phone. Place it on ‘do-not-disturb’ if you have the option, and keep it out of your reach until morning. Across the room, if necessary.  

Resist the urge to check devices at night!

To avoid being disturbed by light sources, make sure any electronic devices that emit light while charging are charged during the day. Get a blackout blind for your window if needed, or wear an eye-mask. 

If noises inside or outside of your room are disturbing you and can’t be dealt with directly, consider wearing ear plugs or noise cancelling headphones.  

Some might recommend putting on a dry podcast, nature sounds, or a music app on a sleep timer before bed. 

However, these will fill your mind with thoughts and ideas when it should be empty. Keep your room silent. Make a conscious effort to clear your mind at night. If you must, think in images, like counting sheep. 

Many things bothering us in our day to day lives can only be dealt with during work hours. You put unnecessary stress on yourself by thinking about these things at night, and increase the likelihood of starting the day tired. 

Read Now: Why Understanding Sleep is Crucial to Your Wellbeing 

To Sum Up… 

The good news is that getting enough sleep, for most people, is a matter of routine and psychology.  

Build routine into your life, pay attention to what you put into your body, and train yourself to clear your mind at night. This way, you should finally get some sleep.  

As a final note, while these techniques are proven to be effective in a lot of cases, they aren’t guaranteed to work for everyone.  

If, after following this advice for 4 weeks, you feel you still aren’t getting enough sleep, see your GP. They will have insight, advice, and treatment personally tailored for your situation. 

Improving your sleep pattern can improve all aspects of your life, but if you need just that extra nudge in the right direction, contact us at Ceed. 

Unconventional Therapy: Creativity as a Powerful Tool

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Therapy is a tried and tested method of improving mental health, understanding emotional problems, and gaining self-esteem. But alongside the therapy types we have come to expect, there is a more intriguing branch: creative therapy.  

Creative therapy focuses on using art forms to treat mental health conditions. It encourages artistic expression to channel thoughts and emotions, creating a new way to explore problems and find solutions. It’s particularly useful for those who find it difficult to express verbally, as we don’t have to rely on our words. It can help to: 

  • Build self-esteem 
  • Resolve conflict 
  • Develop social skills 
  • Understand difficult situations  
  • Improve cognitive functions 

Being creative is a great way to improve your mental health. Creative therapy provides a structured and secure setting to explore your feelings with the help of a licenced therapist. Although there are lots of different types of creative therapy, there are four main forms that are the most common.  

Dance Movement Therapy (DMT) 

Dance movement therapy utilises body movements, dance and rhythm to improve mental and physical health. It focuses on the connection between body and mind, using movement as a language to express emotions and unconscious processes.  

Dancing can benefit physical and mental health!

It boosts both physical and mental health, helping with:  

  • Stress reduction 
  • Disease prevention  
  • Mood management 
  • Cognitive issues 

Dance movement therapy has even been proven to be successful in helping adults with depression. By using movement, it can improve physical health whilst helping you to manage your mental health. 

And don’t worry, you don’t need any dance experience to try it! Your movements and rhythms are used to explore your experiences. It isn’t like a dance class – you don’t need to learn a routine or practice choreography. All you need to do is move, and you can connect your movements to your feelings.  

Read Now: How Exercise Benefits Mental Health 

Dramatherapy 

Dramatherapy works in a similar way to dance therapy, but uses performance to express thoughts and feelings. It is used to explore issues such as dementia, physical or sexual abuse, mental illness and autism. 

Dramatherapy uses an array of dramatic techniques to help people express themselves, including: 

  • Role play 
  • Puppetry 
  • Storytelling 
  • Movement 
  • Voice work  

It helps to improve self-esteem and self-worth, removing feelings of isolation and using movement to solve problems and set goals. It creates positive changes in mood, empathy, and insight, particularly helping with broadening your range of expression and emotion.   

By providing a safe space for participants to tell stories and express problems, dramatherapy can create a sense of catharsis for those involved. 

Read Now: How to Become More Comfortable in Your Own Skin 

Music Therapy  

Music therapy uses music to assess someone’s physical and emotional wellbeing, and is particularly useful for those who find it difficult to communicate verbally. No prior musical knowledge is needed, as it uses techniques including:  

  • Improvisation 
  • Listening 
  • Discussing lyrics 
  • Song writing 
  • Discussing music or imagery 

It creates space to communicate feelings and improve mental health. It combines active and passive interactions with music, often focusing on certain genres that have a positive effect on mental health issues such as depression.  

Music therapy is beneficial for a range of issues, including: 

  • Mental health 
  • Learning disabilities 
  • Alzheimer’s 
  • Substance abuse issues 
  • Brain injuries  

When words are too difficult to use, or emotions are too confusing to explain, music therapy helps to create an understanding of your problems. Finding lyrics that you relate to, or tunes that match your mood, can be beneficial in exploring your emotions.  

Read Now: How to Uncover Inspiration 

Visual Art Therapy  

Visual art therapy (or just art therapy) uses various art forms to explore emotions and help address distressing or confusing issues. Again, you don’t need to be artistically inclined to participate in it, as it focuses more on using art to discuss your own feelings.  

Sculpting is an art form used in visual art therapy!

Visual art therapy employs art forms like: 

  • Painting 
  • Drawing 
  • Sculpting 
  • Doodling 
  • Collage  

… to explore feelings, reduce anxiety, and manage behaviour. Often, the art we create is directly linked to our emotions, even if we don’t realise it at first. Art therapy analyses your creations, and helps you understand themes and conflicts that impact your thoughts and emotions.  

To Sum Up… 

Therapy is a solid foundation for improving mental health, but more conventional forms like CBT or psychotherapy might not feel right for you. Creative therapy can give you new and exciting ways to understand and process your emotions. Maybe it’s time to think outside of the box, and see if creative therapy is more suited to you.  

Ceed can provide you with a personalised life coach to help you improve your overall wellbeing. Visit our homepage for more details.  

An LGBTQ+ Guide to Coming Out in a Way That’s Best for You

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“Coming out” is a term used to describe sharing information about your identity or past that has previously not been known. You can come out to yourself or to other people.  

Disclosing your identity or feelings shouldn’t be forced upon you. It should be something that you choose to do – you should never feel coerced.  

The first step of coming out is usually making a realisation about yourself or acknowledging something about your identity to yourself. 

To be your true self is an act of courage.

Coming out is linked to being different and it challenges the set of assumptions (or norms) that others and society put on us. People don’t usually come out as being heterosexual or as being cisgender. This is because they are seen as societal norms. You come out as trans, non-binary or something else because of the assumption that you are cisgender.  

Coming out is different for every person, a truth that can make the process more complicated – or simple. Because, when you come out on your terms, there’s no “wrong” way to do it. It may not be a one-time thing – you may also discover several identities later on, as you get older. And that’s perfectly fine too.  

Coming Out is a Process 

There may even be stages that you’ll pass through, such as  

  • Self-discovery 
  • Disclosure to others 
  • Socialisation with other LGBTQ+ people 
  • Positive self-identification 
  • Integration and acceptance 
  • And… the lifelong journey. 

They won’t necessarily come in that order but you also don’t have to jump into the deep end straight away either. Read along to find a way of coming out that is best for you.  

Spend Some Time with Self-Discovery 

Coming out to yourself is perhaps the most powerful and important part of your journey especially as it can take years to figure out what identities feel right to you.  

The self-discovery phase is one where you can experiment with where you are, how you want to talk to others, how you present yourself and more before telling others (if you choose to).  

You may find that you’re still learning about yourself, and whether that’s finding the right words or communities that feel good to you before telling anyone else. This path to self-discovery can also help you develop self-acceptance.  

Take some time to do your own investigation about yourself. This could mean reading the work of others before sitting down and asking yourself the hard questions that might take a while to answer. 

Coming Out To Friends and Family 

Telling the people in your life can be tricky…

Before coming out to others make sure you consider the following: 

  • Do you think this person will be accepting? 
  • Can you trust them not to share this information? 
  • Do you think that they might hurt you if you come out to them? 

These questions can help you determine whether you feel safe enough to come out. 

Read Now: How to Overcome the Fear of Rejection 

  1. To parents 

Coming out to your parents can be scary and stressful. The people who raised you are usually the people who you want to accept you the most. Depending on your parent’s politics and personal views, this can be even more so the case.  

Before coming out to them, consider their thoughts and feelings towards LGBTQ+ people. If it feels safe for you, you can find a time to sit down with them or call them and tell them you have something you would like to share with them.  

If they didn’t react the way you were hoping they would, you may need to give them some time to digest the information.  

  1. To friends 

Coming out to your friends is a big step as they are practically chosen family. If you have friends who are part of the community or share the same identity, consider reaching out to them first.  

If they aren’t, think about how they talk about LGBTQ+ people and if you normally feel comfortable talking to them about other important things in your life, and how supportive they have been in the past. 

If you are worried about screenshots of text being distributed around, consider talking to them in person, via video, or a phone call.  

  1. To close family 

When coming out to close family, consider the same things you would with your parents and friends. It may be a good idea to have resources on hand to help facilitate a conversation.  

You may even have another family member that has come out that could help.  

  1. To extended family 

Rather than focusing solely on the reaction of your extended family, consider why you want them to know and what you need them to understand about your identity.  

For example, do you want them to use the right pronouns or stop gendering your future partner? 

Ask yourself: Will they respect my boundaries and wishes? What’s the likelihood of them sharing with other family members. Remember your coming out story is yours to tell, no one else’s.   

Allow the other person space and time to process the information.
  1. To work colleagues 

Before coming out at work, consider the protections that exist in your workplace to protect yourself from discrimination for being LGBTQ+.  If there are any already out LGBTQ+ people where you work it may be a good idea to ask them about their experiences.  

Remember, you don’t have to be out to everyone you work with. If you feel more comfortable not coming out at work, that’s okay too.  

Coming Out on Social Media 

Coming out on social media can be a great way to find community with fellow LGBTQ+ people. Many people are out on social media before they’re out to people in their life, but remember social media is public, even if you technically have a private profile with restrictions in place. 

There’s always a risk that someone might intentionally or accidentally out you to someone else before you’re ready. If this does happen, it’s okay to feel whatever you feel. It’s also within your right to remind them that your identity is not theirs to talk about. 

Read Now: Doomscrolling: Navigating Mental Health and Social Media 

Common Questions You Might Want To Prepare For: 

  1. How long have you known? 
  2. Are you sure? 
  3. What does this mean? 
  4. How can I support you? 
  5. Are there words I should and should not use for you? 
  6. What are your pronouns? 

Consider how you feel about these questions and how you would answer. 

When Things Don’t Go Well 

So, what happens if you take our advice and come out, but when you tell others it doesn’t go well?  

Try not to take any negative reactions personally. Unfortunately, coming out doesn’t always go extremely well. Sometimes, people react negatively – and you need to prepare yourself for that possibility.  

If someone reacts badly towards you coming out – it says more about them than it does about you. Your orientation is part of who you are.  

Sometime people react with disbelief or confusion at first, again this isn’t your fault. They may become more accepting and supportive later on.  

Read Now: How To Regain Your Lost Motivation 

You are a part of a loving community no matter what!

If You Are Worried for Your Safety  

You’re never obligated to stay in an environment where someone is making your feel unsafe.  

The following can help you with advice and issues related to harassment towards LGBTQ+: 

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

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