I See You

To the person feeling lost today
I see you, please don’t despair
We all lose our way sometimes
It’s a human thread we all share

To the mother, exhausted and fraught
I see you, stop, take a rest
Your children are safe and loved dearly
They know you are doing your best

To the nurse who is so close to breaking
I see you, day after day
Easing the pain of others
While pushing your own needs away

To the man who lost someone dear
I see you, it’s ok to cry
Grief is just love with nowhere to go
When we have to say goodbye

To the girl who yearns to be perfect
I see you, a beauty unique
The truth is, it doesn’t exist
This perfection you desperately seek

To those who feel they are losing the fight
I see you and want you to know
Just like the breeze, your feelings will pass
Just breathe and let them all go

Do what lights you up!

Since starting blog I have been a little unsure about the direction to take it. Through my work in mental health I inevitably gained a lot of knowledge. So I decided to start with this. They say write about what you know! So my blog took the form of information sharing.

Lately this style hasn’t appealed to me as much. Writing my blog was becoming an effort and the source of anxiety. I was procrastinating and feeling frustrated. So I decided to take a step back, breathe and listen to what my anxiety was trying to tell me.

It soon became clear I was putting pressure on myself to write only to share information. Don’t get me wrong, passing on information and experience has great value. Yet, despite knowing this my writing was starting to feel inauthentic and clinical. It wasn’t giving me the satisfaction. The buzz of a completed piece was fading into the shadows.

So I have taken myself back to the place that brings me the most joy. Writing poetry. This is where I began and it feeds my soul. There is something utterly electric about crafting a poem. I become so absorbed the world ceases to exist. It feels natural. To me poetry is home.

This is the authenticity I was missing; without it my writing loses its sparkle. So my blog is now going to follow the magic. The path that feels right is the one that brings me the most joy and inspiration. The one that leaves me yearning for more.

I hope that my writing (whatever the form) will add something to the world. After all, there are many ways to convey information. It is important to me that my words resonate and offer new perspectives. I want to capture every emotion and deliver it in a way that makes people stop for a moment. To be present and feel connected. Both to each other as humans and to the wonder of our existence.

The best any of us can do is stay attached to our true selves. I believe that creativity, passion and contentment reside at the core of us all. It is there waiting to be discovered and expressed.

And just like that, I am excited about writing again. All I needed to do was stop and listen.

Mental Health at Work

Work Work Work! We can spend a lot of time there. Luckily, employers are starting to recognise the benefits of nurturing their employees mental well-being.

So, for this blog post I have a guest writer – Julie Morris. Please have a read of Julie’s insightful article below. Thank you Julie for this informative contribution.

Innovative Ways Employers Are Offering Up Benefits to Their Team Members


In this article, Jennifer Dodd will explore the many steps that employers are taking in order to provide a more satisfying work environment for their employees. Nowadays, this includes things like coaching programs, yoga classes, counseling sessions, nutrition videos and more. These types of benefits are not only helpful but also show an employer’s appreciation for their team members.

Employees who feel appreciated by their company are happier and less likely to leave the company which can lead to higher profits as well as better health for its employees. It is important to find these innovative ways because if you don’t offer your team members perks, they may begin looking elsewhere or worse yet be unhappy with their job which could lead them to make mistakes.

What types of innovative benefits can you offer?

Offering these types of innovative benefits can not only help keep your team members satisfied with their job but also increase company morale. It is important to think about what would be the best fit for your industry and company culture when considering if you want to offer certain benefits to your employees. While not all employers will want to offer the same benefits, there are some that everyone could benefit from such as hiring a wellness coach or nutritionist who can hold seminars throughout the year and teach members of the team how to take better care of themselves.

Here are some of our favorites

Offering educational benefits

Many employers have learned the advantages of offering employees educational benefits. By contributing to your staff’s higher education, you can show your interest in their professional development, and then help them apply those skills to boost business.

Online courses are a great option too, and online degree programs can provide coursework that helps your staff comfortably achieve their diplomas at their own pace.

Providing yoga classes

Yoga is a great way for employees to relieve stress and it also helps promote mindfulness. Yoga classes can be done in the office or externally depending on the preference of your team members.

To provide the best experience for your employees, it is important to keep in mind their interests. For example, a team member who enjoys hiking might be interested in joining a company that offers outdoor activities as benefits rather than yoga sessions.

Offering a personal trainer

Having a team member who holds regular fitness classes and is also available for one-on-one sessions can be extremely beneficial to your employees. This helps with both the spiritual and physical health of employees which leads to a healthier, more productive team.

Personal trainers are shown to help with building confidence and losing weight which allows employees to live a happier, healthier life.

Offering counseling sessions

Happiness is something that people value when looking for jobs. By offering counseling services, you can show your team members how much you care about their mental wellbeing, boost productivity more easily and also help keep turnover low by helping your team members deal with issues they may be dealing with that are affecting their job performance.

Try These New Age Benefits!

The benefits you offer your employees can have a tremendous impact on their happiness and productivity. What’s more, they don’t even need to be expensive. In fact, some of the most powerful benefits are free! For example, giving team members access to online courses or counseling sessions can help them get ahead in life, while also boosting company morale. What other types of innovative benefits could your business provide?

For more empowering content like this one, visit Jennifer’s blog

Image via Pexels

Julie Morris 2021

My Top 5 Mindfulness Blogs.

It is no secret that I rate mindfulness. It has added a real depth and calm to my existence. At a basic level it is about staying in the present moment. However, this is just the beginning of a very rich subject. There is such an abundance of information available it can be difficult to know where to start. Being overwhelmed when faced with a vast array of mindfulness resources does seem a little counterproductive. So whether you are a complete novice looking for some inner peace or a well practiced guru; this post might just enhance your life.

Tiny Buddha- Simple Wisdom For Complex Lives.

  • Instagram 1m
  • Facebook 4.9m
  • Twitter 600k
  • Subscription – 1 email each weekday, including 1-2 blog posts. Alternatively you can opt to receive one weekly digest.

Tiny Buddha was founded by Lori Deschene in 2009. It is incredibly popular, with a massive 6 million readers and followers as well as a diverse and supportive community forum. Tiny Buddha is a front runner when it comes to sharing wisdom and perspectives around inner peace and joy. The site features stories, tips and insights from readers of all ages from all over the globe.

You will discover posts about happiness, love, relationships, change, meaning, mindfulness, spirituality, minimalism, letting go and so much more.

While the roots are in Buddhism, this isn’t a site focused solely religion. It is a space for positivity and self reflection. The ethos is more around sharing ideas, which when applied can make a huge difference to those facing difficulties. Any suggestions that promote a fulfilling and happy life are worth a second look in my opinion.

Blog post examples

How Can We Overcome Our Obstacles When We Don’t Believe It’s Possible?

The One Simple Decision That Freed Me From Social Anxiety.

Zen Habits

Founder Leo Babauta 2016 boasts over 2 million readers and over 200k subscribers. Named one of the Top 25 blogs by Time Magazine. Frequency 3 posts a week 13.6k fb 183k tw

Zen Habits is about discovering simplicity and mindfulness in the daily mayhem of our lives. The emphasis being that by clearing through the unnecessary jumble, we can focus on what’s important and find happiness.

As well as the hugely successful blog Leo Babauta has also written numerous books and offers training and habit changing courses. Leo’s passion is palpable throughout and as is often the case it all began with his personal experiences. He gives valuable insight into how small changes are often contagious. Every positive step can spill over into many other aspects of health, contentment and well-being.

Blog Post Examples

Find Freedom in Any Moment.

Delight in Uncertainty.

London Mindful (The Mindfulness Project)

Although based in the UK capital London Mindful is available worldwide. It is a not for profit company founded by Alexandra Frey and Autumn Totton 2013. Whether you chose to read the blog or fancy enrolling on one of the fantastic courses or workshops there is a wealth of resources available.

The vision was to create an innovative platform for sharing mindfulness with as many people as possible. This is certainly being achieved. By offering a secular and research informed approach the information is both valid and meaningful. It offers like minded people the chance to share tips and strategies on how to become a more in the moment person. The content is positive and offers valuable insight on how to exist in a mindful and satisfying way.

Blog Post Examples

Present Perfect

Communicating Mindfully When We Are Upset.

The Blissful Mind

Founded by Catherine Beard in 2014, The Blissful Mind is both mindful and realistic. Catherine’s intentions for her blog and shared resources include ways to:-

  • Help you organise your thoughts and calm a busy mind.
  • Work on overcoming any doubts and eliminate stress around future plans.
  • Find a sense of peace in your day to day life.

There are also plenty of recommendations for books/podcasts/journals and planners/self care products. Catherine confesses to having a soft spot for new notebooks and for this reason alone I view her as a kindred spirit. If you fail to appreciate the potential of an untouched notebook then I’m afraid we just can’t be friends!

Peace of mind, confidence and the chance to develop a healthy and positive mindset are examples of the subjects devoured by Catherine. There is content on self-care practices, daily routines and effective time management strategies. When put in place all of these tools can lead you to a more authentic and mindful existence.

Blog Post Examples

How to unplug from technology when you need a break.

Self-care or self-sabotage? How to tell the difference.

Mindworks

Mindworks founders Barb Mendel Suzan Garner, Tokpa Korlo, Sacha Basio and Laura Pretsch base their work on the following ethos:-

We believe in the basic goodness of all human beings and our ability to discover our minds true potential.

There are 3 core values steering the resources and information shared by Mindworks

1.) To teach genuine methods.

Through the skillful integration of mindfulness and awareness meditation we gain direct understanding of how our minds work. This gives us the opportunity to rewire reactions that arise from habitual negative emotions.

2.) To speak from direct experience.

The Mindworks team can provide insight into the practices and benefits of a well trained mind because they have experienced the value of meditative mind training in practical life situations.

3.) Motivation.

It is a non profit labour of love. Mindworks was created by experienced meditators whose lives have been enriched and transformed by practice. It is their intention to pass these skills on.

As well as the blog posts there are paid memberships/ subscriptions for those who are keen to join. A variety of courses are available, including a free 14 day introductory course. A fantastic way to dip your toe in the water! Another plus is the Mindworks App which is available on both IOS and Android platforms.

Blog Post Examples

Understanding Empathy and Compassion.

How To Do Meditation At Home.

So those are just a few of my go to websites/blogs if I need insight into the peaceful world of mindfulness. I have taken a lot of positive and helpful information from them and genuinely enjoy the content.

Care to share some of your favourites? Drop a comment below!

Disability Pride Month

July is Disability Pride Month 🌈 So I wanted to end this important month by sharing a poem I wrote. I feel it ties in nicely with the sentiment.

For anyone who is living with a disability, visible or invisible – you matter and deserve to feel connected to the world and everyone in it. I see you xx

gov.uk
Unseen 

I prepare for a daily battle,
Against something that cannot be seen.
The chance of attack is quite certain,
From a foe, relentless and mean.
I try not to show how I’m feeling.
Knowing my fight’s just begun.
It is hard to carry such pain all alone,
The shame of a war never won.
On bad days I want to surrender.
It all feels too much to bear.
Yet something inside me just keeps pushing on,
I know that I must persevere.
This invisible force is tyrannic and cruel.
In its wake leaves massive destruction.
Compassion and hope will lead the defence,
Against this satanic affliction.
Be kind to others as you walk through your pain.
For you have no idea of theirs.
Together our force is unyielding,
Its powered by all that we share.
























gov.uk

The dark side of the bright side.

̶#̶g̶o̶o̶d̶v̶i̶b̶e̶s̶o̶n̶l̶y̶         #allvibeswelcome

We are encouraged now more than ever to talk about our feelings. To reach out to those closest to us when we are faced with struggles. We may need supporting through a serious life crisis or it could just be a vent about day to day issues. Either way the message is everywhere; from social media to TV campaigns and mental health charities – don’t suffer in silence, keep talking.

Expressing our feelings is a way of releasing the burden. Even if our confidant can’t actually solve the problem, simply feeling heard and validated can be incredibly uplifting. A problem shared and all that!

Yet what happens when talking actually makes us feel worse?

How many of us have reached out for support only to be met with the following responses?

“You just need to think positive” 

“You should be grateful for what you do have.”    

“Never mind, it could be worse.”

Did these pearls of wisdom ever make anyone feel better. I would say – absolutely NOT. In fact, the recipient is more likely to feel guilty or ashamed for having what are actually completely normal and appropriate human emotions.

Toxic positivity….

Is the belief that no matter how awful or difficult a situation is, people should maintain a positive mindset.

Of course there is no denying that having a generally optimistic outlook is good for our wellbeing. Re-framing difficult situations can often supply a more compassionate and balanced perspective.

However, when positivity becomes overzealous and rigid it is not only unhelpful, it’s toxic. This attitude doesn’t just stress the importance of optimism, it minimises and denies any trace of human emotion.

In a nutshell – we shouldn’t have to pretend everything is OK when it isn’t.

What if it’s not only acceptable for us to feel all the emotions that accompany the bad stuff – but it’s beneficial? By providing opportunities to process, feel and accept we are able to move forward in a healthy way.

Difficult as it may be, undesirable emotions are best met with open arms. Dismissing pain and forcing positivity is a false economy. The negative energy will eventually find a way out – it has to. And it is unlikely to be released in a healthy way.

Facing all emotions, good, bad and ugly is all part of the authentic human experience. My feeling is that even the unpleasant aspects of life are integral to living fully. As such they should be embraced and shared.

The pressure to appear ‘OK’ invalidates the range of emotions we all experience. It can give the impression that you are defective when you feel distress, which can be internalised in a core belief that you are inadequate or weak.

As cited in Scully (2020)

Symptoms of toxic positivity

Hiding/masking your true feelings.

Trying to just ‘power through’ a situation by dismissing emotions.

Experiencing guilt or shame for feeling what you feel.

Minimising other people’s sad experiences with ‘feel good’ quotes/statements.

Trying to offer a different perspective instead of validating their emotional experience.

Shaming or berating others for expressing frustration or anything other than positivity.

Can lead to depression, self-doubt and denial.

Cherry (2021)

So what is the alternative to smothering someone with a blanket of positivity?

Acknowledging that we all have a myriad of complex emotions is a good starting point. For example, you can be grateful to the NHS for treatment you receive but still feel resentful of the fact you need treatment in the first place.

Empowering people to recognise and accept their thoughts and feelings is ironically more positive than following the urge to ‘buck them up’ using toxic positivity.

How to cultivate genuine optimism.

Silva (Garrison) 2021

Sources

Cherry 2021 Garrison 2021 istock 2021 Karoll cited in Skully 2020 Tristone Coaching

Self care is my super power!

This is a more personal post than my usual offering. The last 6 weeks have tested me beyond measure. So as the essence of this blog is using writing to enhance mental well-being then write about it I shall.

On the 2nd June I underwent major pelvic reconstructive surgery. The result of this surgery was that a large amount of my intestine was removed leaving me with a permanent ileostomy. An ileostomy is where the small intestine is diverted through an opening in the abdomen. Waste (or poo) is then collected into a bag placed over the ileostomy.

This was a planned surgery, however I think I was slightly naive as to just how tough mentally and physically it would be. Unfortunately there were post operative complications due to blood loss, low blood pressure and infection. I was in intensive care for a while and 6 weeks on I feel that my recovery is only just beginning.

Tears and isolation!

Due to covid I was unable to have visitors for the first 7 days and after that only 1 person could visit. This is exceptionally testing when the presence of loved ones is vital for comfort and strength.

Although the restrictions were completely necessary, they made the experience quite a lonely and at times frightening one. It is a vulnerable place to reside, in a hospital bed, weak and in pain. For a person who likes to be in control, relying on the expertise of others to keep me alive was a real emotional challenge. I cried like a lost child, a lot! It isn’t a place I would return to in a hurry.

Time heals all wounds?

As much as I want to put it all behind me and forget it really isn’t that simple. For a start I have a permanent reminder of a bag attached to my tummy. That in itself takes some getting used to. Also there is the exhaustion that follows major surgery, building my stamina back up is going to take a while. It is all quite raw, mentally and physically.

Time isn’t the best healer. You are.

Nandini

I accept that with time I will heal. The physical scars will become part of my story and the trauma will fade enough to manage. However it is important I do all I can to ease myself get through this turbulent season. Which means, self-care, compassion, time and lots more self-care. Oh and did I mention self-care??

Does self care really help?

There are so many positives in offering ourselves care it would be impossible to list them all. Here are a few of the benefits to whet your appetite! Please feel free to download my self-care flash-cards at the end of this post to get you started or enhance your existing journey of nurture and love.

We all need and deserve it!

Physical health improves

Respecting our bodies by supplying a healthy diet, exercise and sleep are fundamental acts of self care. Giving our systems the best of the best helps them to flourish. The human body is truly a marvel and definitely worthy of love and care.

Enhances emotional well-being

Even the smallest acts such as making your bed in the morning and practicing good sleep hygiene can make us feel happier. Self compassion can help to boost our self-esteem too and is a great habit to learn and incorporate into our lives. Every small expression of self care can lift mood so turning these acts into habits is absolutely worthwhile! You can read more about the value showing self compassion in my Dear Jenny blog.

Reminds us of our worth

Our thoughts can be critical and harsh, particularly with low mood. By practicing self care we can introduce a new belief system that tells us we are important and deserve care, respect and love. The more we offer ourselves care the more our self worth will grow. Reaching out to loved ones for support is an act of self care that should never be underestimated. I find asking for help incredibly difficult but I am getting better at it. Accepting genuine care and support from others is uplifting to all involved.

It is empowering

Feelings of powerlessness are a common aspect of depression so making positive choices around our self care gives us back some control. When we feel in charge our resilience and self esteem improve. This is a powerful gift and it is well within our reach.

Dear Diary


How journaling can help us stay mentally healthy.

Our minds are busy places. It can be difficult to manage our daily lives, let alone our emotions and mental well-being. Yet just as we can compose a to-do list for chores and appointments, writing things down can also help us to stay on top of our psychological housekeeping.

Journaling has grown in popularity for many reasons. It may be as simple as organising all the thoughts swimming around in our heads. Getting them out and seeing them written down often brings a clearer perspective. Our brains are particularly good at clinging on to worrying thoughts and playing them on a loop. This can be agonising and pointless because while they are stuck on repeat, problem solving becomes virtually impossible.

Diaries have always been viewed as private and only for the eyes of the author. This alone is incredibly freeing. You can write exactly how you are feeling, no holds barred. It can also be quite useful if you are unsure what it is you are feeling. Writing things down can reveal the emotions hiding behind the masks of anger or irritation. Once we are aware exactly what is happening for us, we can take steps to return to a more balanced emotional ground. It could be that we are burnt out from taking care of everyone except ourselves. We may be unaware of how much we have been neglecting our own needs until we see it in black and white.

Make it a habit.

Journaling is something that works best when done regularly. The real insight comes from writing down the good, the bad and the horrendous! So try to write when you feel OK, when you feel fantastic and when you feel distressed or exhausted. This is all valuable information to look back on. Sometimes when struggling to cope it can really help to know that we have survived these feelings before. It can also help us to identify what has helped us to overcome difficulties in the past. A bit like having a personal manual for fixing (or at least easing) difficult emotions.


Track those moods.

Another useful aspect of journaling is the mood tracker. By logging your mood for the day, be it happy, sad, stressed, angry can help us identify any patterns or triggers. This information is a great way of managing our mental state and eliminating or preparing for things that may have a negative effect. You can make it fun by using certain colours or emojis for different moods. If you find you are tracking a sad mood, it may be worth stepping back and looking at what is going on for you at this time. Are you feeling lonely or missing someone? Do you need human interaction and what steps can you take to achieve that? Naming our emotions gives us the opportunity to take action which is both healthy and empowering.


How else can writing help?

Worry time.

If you find yourself ruminating about certain things or have worries constantly popping into your head, then worry time might offer relief. Firstly, allocate yourself a specific time, every day to sit and focus solely on your worries. It doesn’t need to be longer than 30 minutes. Then when a worry sneaks up on you, simply jot it down and tell yourself you will look at it during worry time.
This allows you to call the worries up in a controlled and calm way. Much better than a sudden intrusion of anxiety. There is less panic, and the worries often feel less overwhelming and easier to problem solve. You may even wonder why you were worried at all!

Random writing

This is exactly as it sounds. Just sit and write. It doesn’t even have to make sense, just dump all of your thoughts and feelings down on paper. Get them out of your head and lighten the load.

Write a letter you would never send.

This sounds odd but it works! If you are struggling with bad feelings towards someone who has treated you badly – tell them in a letter. Write down everything you wouldlike to say to them and don’t hold back. You can rant and rave all you like because they will never see it. Once you are done, rip it up into tiny pieces. This exercise is incredibly cathartic and a fantastic way of letting go of pain and anger.

Creative Writing

Self-expression is a great way if dealing with past traumas and difficult emotions. You could make up a story or write a poem. Or perhaps you could write about your own life experiences. Everyone has a tale to tell, and you may discover a hidden flair for writing!

Flashcards


Write some positive mantras on brightly coloured card. Words like “I am enough” or “I can cope with this” are examples but choose whatever speaks to you personally. You can carry them with you and look at them when you need reassurance or a boost. A fantastic tool for calming nerves before a big event such as a job interview.

No matter the form, writing is an excellent therapy tool. Whether you treat yourself to a top of the range journal, use a smartphone or simply scribble your thoughts on a notepad, the results will be the same. It doesn’t have to be perfect or clever (unless you want it to be). Our worries tend to look and feel quite different when written down. So take a few minutes, pick up a pen and let the ink work its magic.

LOL!

Everyone likes a good laugh!

It is the ultimate feel good, stress release. Children laugh around 15 times an hour where as adults it averages at 15 times a day. To be fair, life is usually a more serious endeavour for an adult. There are bills to pay, responsibilities and well, just surviving. I’m not saying that life is completely stress free for children, sadly many have very difficult lives. However, it seems that a good chuckle doesn’t come as easily for the grown-ups of this world; which is a shame because it is so good for us!

Did you know?

The saying ‘laughter is the best medicine’ does have some scientific backing. It may not be the best medicine per se, but it definitely helps us stay healthy.

A good laugh reduces stress and physical tension. It can actually induce a relaxed state for 45 minutes.  

Laughing is good for our immune systems. When our stress levels are reduced, our immunity strengthens.

Laughter releases endorphins – the happy chemicals. This feeling of happiness even dulls any physical pain.

It also helps in maintaining healthy blood flow and proper functioning of blood vessels. This helps in promoting good heart health and protects us against any heart diseases.

Laughter burns calories! Laughing for 10 to 15 minutes can burn nearly 40 calories. Do this every day and it equates to a 3-4lb loss over a year.

A study in Norway concluded that people with a high sense of humour live longer than those who didn’t laugh that much.

It reduces tension and anxiety. This can enhance our moods and improve resilience too.

Laughing is incredibly contagious.

Laughter together is one of the easiest ways to keep relationships healthy, exciting, and refreshing.

While our sense of humours may vary, the act of laughing with others is the ultimate form of connection. On a personal level, I know that when I have shared a belly laugh with someone that our relationship has reached a new level of intimacy. You know, the kind of hysteria that is so consuming it’s almost impossible to catch a breath. It is such an amazing feeling, one we could all do with more of!

“Laughter is a sunbeam of the soul.” Thomas Mann

So, whether it’s cheesy jokes, a naughty stand up or funny videos of cats playing the piano. Anything that makes the corners of your mouth twitch – fill your boots with the stuff!

Dear Jenny,

If you are reading this then you are probably having a rough day. That’s OK, I hear you and want you to know you’re not alone. We have had difficult days before and although the feelings are painful and all consuming I promise you, they will pass. They always do.

Please don’t be hard on yourself. I know you will be beating yourself up. What would you say to a loved one who was feeling how you are today? I imagine you would be supportive and non judgemental. Why not try and offer yourself the same kindness?

You are a wonderful person. Compassionate, funny and wise. Many people love you and would want to support you. If you feel able to reach out then that’s great. If not then that is fine too.

Today is about taking small steps. Things that have made you feel better before. Perhaps a relaxing bubble bath or some deep breathing exercises. Or stand outside and take in the world using all of your senses. Stay in the moment as much as you can. Cuddle the dog, watch a funny film. Cry, laugh or get angry and punch a pillow. Whatever you need, do it.

Take extra care of yourself Jenny. You are important and have so much to offer no matter what you thoughts are telling you today. Remember not to believe everything you think!

I’m right behind you, cheering you on and offering a hand to hold. Tomorrow, things may seem a little less tough. For now, just let things be. The bad days make the good that little bit more blissful.

All my love, Jenny xx

This is a compassionate letter I wrote to myself. I composed it on a day I was feeling mentally well and was functioning in my “adult brain.” This is the part of me that is rational, mature and able to see things in a more nuanced way. This part of me often disappears during difficult times to be replaced by my frightened and flailing inner child. When she comes into play she needs all the support I can give her.

So I placed this letter along with some other items I find soothing and uplifting in a box. My Compassionate Kit Box. I don’t need to use it often but it is nice to know I have it ready. It has been a massive comfort on many dark days.

It is so important that we nurture our inner child. They usually show up when we are feeling vulnerable and have an unmet need. Compassion and understanding are a really good place to start.

Compassion Care Kit

In my Compassion Care Kit I have the following items…

  • Compassionate letter to myself.
  • Positive mantra flashcards.
  • My nan’s headscarf and a picture of us together. These make me feel safe and happy.
  • Some childish erasers and marbles – I collected these as a child. If I am having a difficult day I will organise the marbles into colours or types. This nurtures my inner child as there is a positive childhood association. It is also quite grounding and soothing.
  • I will be adding some of my childhood books and a teddy once I collect them from my parents loft.
  • I may add some certificates. Past achievements are a positive thing to reflect on when my self-esteem is waning.

You can fill your care kit with whatever is meaningful to you. Like me you can start small and add to it over time. Choose items that make you feel good about yourself. The possibilities are endless!

Give it a go, do something nice for your inner child today!

Take a mindful moment…

Mindfulness | University Health Service (2021)

“Scream if you wanna go faster!”

Does your mind often resemble a chaotic theme park? Are you thoughts jumping on every white knuckle ride available, leaving you nauseous and dizzy? Is there are huge cinema screen in the middle showing reels of your past you would rather forget?

Sounds horrendous right? I imagine even the most hardcore adrenaline junkie would think twice about visiting! Unfortunately, due to the way our minds work we often find ourselves stuck there.

So what can we do when our thoughts are racing and overwhelming us? How can we cope with painful memories forcing their way in uninvited? Is mindfulness the answer?

We are always thinking. Experts suggest we have between 60,000 – 80,000 thoughts a day! Not a problem if our thoughts are all sunshine and roses. Of course that isn’t the case.

How does living in the moment help us?

Well, thoughts focused on past events, particularly things that have caused stress, pain or embarrassment can cause low mood. Focusing too much on the future, or rather how we anticipate the future to be can exacerbate anxiety. Therefore, the most mindful place for our thoughts to be is in the here and now.

While this makes sense, it is easier said than done. Mindfulness needs to be practiced regularly to be of benefit. Many people don’t get on with it at all. Like every aspect of mental health and wellbeing, it will unique to the individual. Finding what works for you is key!

“Mindfulness is a way of befriending ourselves and our experience” Jon Kabat-Zin

Just Breathe

Let us take a mindful moment,
As life rushes all around.
To discover that in the here and now,
There is a peace that can be found.

Gaze upon the world as though,
You have never looked before.
Absorbing all the beauty,
With childlike wonder and awe.

Consider the presence of others,
As an army of ants’ troop by.
Passing through each second,
Without need to question why.

Listen to summer’s soundtrack,
Birdsong, joy, and laughter.
The perfection of a moment,
No care for what comes after.

The comfort found in burrowing down,
In a warm, familiar bed.
Bask in the arms of a loved one,
As they place a soft kiss on your head.

Crunchy leaves beneath your feet,
The temptation of untouched snow.
New hope and life that arrives with spring,
A summer’s evening glow.

The enticing smell of bacon,
A crisp glass of fizz in the sun.
Pure happiness spoken in a dog’s wagging tail,
Satisfaction of a job well done.

All these things and so many more,
Will take you away for a while.
Allow yourself to notice,
Allow yourself to smile.

So, when life is weighing you down,
Stop for a moment, just breathe.
Use all your senses to take in the world,
Till inner peace is achieved. 	                              © Jennifer Dodd 2020


USEFUL RESOURCES

If you are distress and need someone to talk to please reach out for support. The Samaritans – phone 116 123 http://www.samaritans.org MIND – http://www.mind.org.uk Mental Health Matters – http://www.mhm.org.uk