The Living Well Journal - Winter Edition
Lift Your Mood - Winter Wellness
Try adding these feel-good foods to your winter routine to support your health. Of course, these foods are beneficial all year round, but they can be especially useful now, when the colder weather can make it harder to feel your best.
The Soothing Food for Happiness
A bowl of oats may help improve your mood... Oats are rich in complex carbohydrates, which encourage your body to produce serotonin, the hormone associated with feelings of happiness.
The Greens for a Happy Brain
Spinach isn’t just good for your body; it’s also beneficial for your mind! This leafy green is rich in folate, that plays a key role in the production of serotonin and dopamine, which support emotional well-being.
A Delicious Way to Lift Your Spirits
Enjoying a piece of dark chocolate might help lift your spirits. Eating dark chocolate in moderation can help reduce stress by stimulating the production of endorphins, the body’s feel-good chemicals.
Winter Calm - Your Inner Hypnotherapist
Imagine, just for a moment, that you are sitting by a window in a comfortable room, watching the snow fall outside. The mellow light from a lamp fills the space, and perhaps there’s a fire crackling in the hearth, its glow flickering softly. The heat from the flames makes the room feel cosy, a perfect escape from the chill outside. The comforting aroma of hot chocolate, or maybe the soothing smell of herbal tea, fills the air. You’re wrapped in soft blankets, and a good book inviting you from the table beside you. A quiet, relaxing melody plays in the background, just enough to let your thoughts drift.
Your body sinks into the soft cushions as the snow outside keeps falling. But here, in the warmth, time seems to slow down...
And just like that, you've experienced moments of relaxation without even realising it. As you read these lines, your senses have quietly eased you into calm, reminding you that peace is often found in the simplest of everyday moments.
If you're curious about how hypnotherapy could support you, you can find out more.
Life Moves Forward
We can often become trapped in a loop of “what could’ve been” or “what should’ve happened.” - The Truth is ...
Stop the Overthinking
We dwell on missed opportunities, the times we said yes, when we should’ve said no, or the choices we regret.
The truth: every time you replay those thoughts, you’re just weighing yourself down, preventing any forward movement. So today, take a step back and say this to yourself:
"I did my best with what I knew at the time. That moment has passed, and I don’t need to keep reliving it."
We don't have to pretend it didn’t matter, but we can let go of the endless rewind.
Stop the Self-Doubt
How often do you question your abilities, second-guess your decisions, or wonder if you’re good enough? When we let self-doubt take over, we stop ourselves from moving forward.
The truth: Your doubts don’t make you who you are. Try this affirmation:
"I have everything I need to succeed, and I trust myself to figure it out."
You are not dismissing your hesitations but choosing to trust your strength and capabilities.
Quick Guide - Morning and Evening Rituals
These simple rituals can help you start and end your day with calm and focus.
Morning Ritual
Before getting out of bed, take a moment to breathe deeply and set a simple intention for the day.
Think of three things you’re grateful for, no matter how small.
Even if it’s just for a minute, step outside, breathe in the air, and notice the sounds around you.
Set a goal for the day, something you can focus on and feel good about by the end of it.
Smile, even if it’s just for yourself, it’s a great way to start the day with a positive note.
Evening Ritual
Look back on a moment from today that made you smile, something small or big that brightened your day.
Take a few minutes to unwind listen to calming music, enjoy a warm drink, or simply sit quietly for a bit.
Think of one thing you’d like to achieve tomorrow, even if it’s just a small step forward.
End your day with a positive thought or affirmation, setting the stage for a restful night’s sleep.
Be Your Own Best Friend - Self-Love
Showing yourself kindness when things don’t go to plan is about recognising that setbacks are part of life. If something hasn’t worked out this year, ask yourself, “What did I learn?” and “How can I use this moving forward?”
Step into the New Year with Curiosity and Passion
As 2024 closed its chapter and the New Year has begun its story, try this: instead of focusing on what you think you "should" do, ask yourself, “What excites me?” Let curiosity lead the way. Explore a hobby, pick up a book, or learn something completely new.
Novelty stirs our spirits, keeping us engaged and excited.
Wellness Tips for Winter
Winter can often feel like a whirlwind of activity, with so much to prepare and celebrate.
Staying grounded during this busy time is essential for your wellbeing, so here are a few simple tips to help you feel your best:
Get some daylight: The shorter days can affect our energy and mood, make it a priority to step outside whenever you can. Even a short walk in the fresh air, especially during daylight hours, can lift your spirits.
Stay hydrated: With festive drinks and rich meals, it’s easy to overlook water. Keep a glass nearby or carry a water bottle to remind yourself to sip regularly, it makes a world of difference for your energy levels.
Find quiet moments: Amid the celebrations, give yourself permission to take breaks. Whether it’s enjoying a peaceful cup of tea, listening to calming music, or simply sitting quietly with your thoughts, these moments can help you recharge.
Prioritise sleep: Late nights can sneak up on us, so try to keep a bedtime routine where possible. Even a quick wind-down ritual, like reading or deep breathing, can help ensure, you get the rest you need.
Above all, remember that this season isn’t about doing everything, it’s about enjoying what matters to you most. Be kind to yourself and take the time to truly savour the moments that make this time of year special.
Best Essential Oils for Winter
Winter can be a time when the body and mind need extra care. The colder months bring dry air, sniffles, and a need for warmth and comfort. Essential oils can help by supporting your immune system, lifting your mood, and keeping the air around you fresh and soothing.
Eucalyptus
Eucalyptus is well known for its refreshing, clean scent and its ability to support clear breathing. It can help ease congestion and is often used in steam inhalation or diffusers to freshen the air. The oil has natural antibacterial properties, making it useful for purifying spaces and supporting the immune system during colder months. When diluted with a carrier oil, it may also provide a cooling effect on muscles, which can be helpful after a long day.
Peppermint
Peppermint oil has a crisp, minty scent that can help clear the head and awaken the senses. It is often used to ease tension and may be beneficial for headaches when diluted and applied to the temples. The cooling effect of peppermint can also soothe tired muscles or provide relief from seasonal discomfort. When used in a diffuser, it creates a refreshing atmosphere, helping to keep the air feeling light and energised.
Lavender
Lavender has a gentle floral scent that is often associated with relaxation and restful sleep. During winter, it can help create a peaceful atmosphere, whether added to a pillow or diffused in the evening. It is also a popular choice for soothing dry or irritated skin when blended with a carrier oil. When combined with warm baths or massages, it brings a sense of calm, making it a great oil for unwinding at the end of the day.
Frankincense
Frankincense has a rich, slightly woody scent that brings comfort during the colder months. It is often used in meditation and relaxation practices, helping to create a calm, grounding environment. When added to skincare routines, it may support the appearance of smooth, well-nourished skin, which can be helpful in winter. Inhaling its aroma through a diffuser can also provide of relaxation during busy days.
Orange
Orange oil has a bright, cheerful scent that can help lift the mood during darker winter days. It blends well with warm spices like cinnamon and clove, creating a comforting seasonal fragrance. The oil is sometimes used in homemade cleaning solutions to leave a fresh, citrusy scent behind. When diffused, it brings a sense of lightness to indoor spaces, making it a popular choice for a welcoming home environment.
Rosemary
Rosemary has a fresh, herbaceous scent that can help create a focused and balanced atmosphere. It is sometimes used in massage oils to provide a warming sensation, especially in colder weather. The oil is also valued for its refreshing scent, making it useful in diffusers when energy levels feel low. When blended with other oils like eucalyptus or lavender, it helps create a well-rounded winter blend.
Spiritual Awareness
Spiritual awareness is all about learning to notice the subtle things in life, the moments when you feel more connected to yourself, to others, and to the world around you. You don't need to have all the answers or follow a strict set of rules. It’s a sense of being in tune with your thoughts, feelings, and the world around you, often in ways that can feel surprising or unexpected.
We’re all capable of being spiritually aware, whether we realise it or not. It’s not something you have to search for outside of yourself. It’s in the everyday moments, the quiet spaces, and the little signs that pop up in your life. You might find it in the stillness of nature, in a creative activity, or even in a conversation with a friend. What matters is how you engage with it.
Here are a few simple ways to start developing your own spiritual awareness:
Trust Your Intuition
Your intuition is a natural guide, and it’s always there, even if it’s easy to overlook. Pay attention to gut feelings, the little nudges you get when something feels right (or wrong). These moments are often the soul’s way of guiding you, and the more you trust them, the clearer they may become.
Tune In to the Present Moment
Spiritual awareness can increase when we stop rushing through life. Take time to simply be. Whether you’re enjoying a cup of tea or taking a walk outside, allow yourself to be fully present in the moment. Notice how the world around you feels, what you see, hear, and smell. There’s a quiet wisdom in these moments of presence that can’t be found in rushing through your day.
Look for Patterns and Signs
Sometimes, the universe 'speaks' in patterns, repeated numbers, or even seemingly coincidental events. These aren’t just random things happening, sometimes they’re little notices that encourage us to pay attention. If you keep seeing the same number sequence, or you hear the same phrase more than once, ask yourself what it might mean for you in that moment. There’s no right or wrong interpretation, just what feels relevant to you.
Practice Gratitude
Gratitude is a simple but powerful tool for spiritual awareness. When you express thanks, you connect to the positive energy in your life. This practice helps you notice what’s going well, even during difficult times. Try keeping a gratitude journal or simply take a moment each day to think of three things you’re grateful for. You’ll be amazed at how it changes your focus to what truly matters.
Create Quiet Time for Reflection
Spiritual awareness doesn’t require a lot of time, it’s about creating space for stillness and self-reflection. Be it through journaling, meditation, or a quiet walk, make time each day to check in with yourself. Ask how you’re feeling, what you need, and where you might be resisting life’s flow. Sometimes, just a few minutes of quiet can help you reconnect with your deeper self.
Be Open to What You Don’t Know
It’s easy to get caught up in trying to figure everything out, but spiritual awareness comes from a willingness to not know all the answers. Stay open to the mysteries of life and accept that not everything needs to be explained. Trust that life will unfold in its own time, and you will get the answers when the time is right.