Clarity Blog

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Can you make your Menopause Zen?

Yes, you flippin can - Self-Awareness and Zen-like Calm

Concious Menopuase

Ladies, gather 'round! If you're navigating the wild, unpredictable ride of menopause and feeling like a hormonal rollercoaster on a caffeine buzz, you're not alone. Hot flashes, mood swings, and sleepless nights? Oh my! But fret not, because today we’re diving into the magical realm of self-awareness and stress control – your new best friends in the battle against menopausal mayhem. Let’s turn those hormonal hurricanes into gentle breezes!

Why Self-Awareness and Stress Management Matter

Imagine your hormones as a finely tuned orchestra. During menopause, it’s like the conductor decided to take a coffee break, leaving the musicians to fend for themselves. Enter self-awareness and stress control – your new conductors who help restore harmony.

When stress levels skyrocket, your body pumps out cortisol, the not-so-friendly stress hormone. High cortisol levels can worsen menopausal symptoms like hot flashes, anxiety, and sleep disturbances. But with a little mindfulness and a lot of humor, you can keep cortisol in check and sail smoothly through the stormy seas of menopause.

Keep Calm, Stay Strong

Menopause Support

Embracing self-awareness and stress control can transform your menopausal journey from a chaotic carnival ride into a serene, scenic drive. By incorporating mindful meditation, nature walks with laughter, and creative journaling into your routine, you’ll not only manage your hormonal symptoms better but also find joy and peace along the way.

Now, why should you embark on this three-step menopause coaching program? Because it's crafted specifically for amazing women like you who are ready to take charge of their well-being. You'll gain the tools to reduce stress, balance your hormones, and rediscover your zest for life. Together, we’ll laugh, breathe, and journal our way to a smoother, happier menopause.

Remember, menopause is just a chapter in your fabulous life story. With a bit of mindfulness and a whole lot of humor, you’ll navigate this transition like the queen you are. And who knows? You might even have a little fun along the way.

Mindful Meditation: Your Inner Peace Superpower

Picture this: you’re sitting on a beach, sipping a piña colada, and basking in the sun. No, wait – you’re in your living room, but you’ve got your eyes closed and you’re imagining it. That’s the power of mindful meditation. By dedicating just 10-15 minutes a day to this practice, you can reduce stress, lower cortisol levels, and improve your mood.

How to Start:

Find a quiet, comfortable space where you won’t be disturbed (yes, hide from the kids and the dog).
Sit or lie down, close your eyes, and focus on your breathing.
Imagine a peaceful scene – it could be a beach, a forest, or even a quiet corner of your favorite coffee shop.
Gently bring your mind back to your breath whenever it starts wandering off to your to-do list.

Nature Walks and Laughter with Friends: Double the Fun, Double the Benefits

Nothing beats the combo of fresh air and a good laugh with your favorite gals. Taking walks outdoors not only boosts your mood and gets your blood flowing, but it also provides a natural setting for laughter and camaraderie. Laughing with friends releases endorphins, which counteract cortisol and elevate your spirits.

How to Start:

Schedule regular walks with your friends in a nearby park, beach, or hiking trail.
During your walk, share funny stories, tell jokes, or even try to recall embarrassing moments from your youth – anything that gets you laughing.
Enjoy the double whammy of physical exercise and the joy of connection, which both help reduce stress and improve your overall well-being.

Maximise the Power -Menopause

Menopause Coaching Can Transform Your Menopause Journey

Menopause Overwhealm

Menopause is a natural phase of a woman's life, but it often comes with a host of negative feelings and symptoms. The physical and emotional changes that accompany menopause can be challenging, leaving many women feeling lost and overwhelmed.

Menopause Coaching

Menopause coaching is a specialised form of support designed to help women transition through this life stage with confidence, self-assurance, and a positive outlook. It offers guidance, education, and emotional support to address the challenges that menopause can bring.

Have you thought about how with a skilled menopause coach by your side, you can navigate this change more smoothly, alleviating negative feelings and empowering yourself to embrace this new chapter of life, imagine how inspiring that would be to younger women.

In this blog, let’s explore how we can change negative feelings and perceptions during menopause through coaching, discussing the benefits and providing three actionable tips to help you navigate this transformative period with positivity to inspire the next generation

Think Differently

Menopause is a natural part of a woman's journey, and it doesn't have to be a time of negativity and despair. Menopause coaching offers a way to change your perspective and approach this phase with positivity.

By taking advantage of the personalised guidance coaching provides, you can develop emotional resilience and unlock the potential for a fulfilling menopause experience.

Remember, self-care, education, and open communication are essential components of a better menopause. With these tips and the support of a menopause coach, you can transform your menopause journey into a period of growth, self-discovery, and empowerment. Embrace the change, and let menopause be a chapter of your life that shines with positivity and well-being.

Tips for a better Menopause

Prioritise Yourself:Self-care becomes even more crucial during menopause. Make time for activities that bring you joy and relaxation, whether it's yoga, meditation, reading, or spending time with loved ones. Regular exercise and a balanced diet can also help manage symptoms and improve your mood.

Educate Yourself: Knowledge is power. Take the time to learn about the changes happening in your body during menopause. Understanding what's going on can help you feel more in control and less anxious about the process.

Open Communication: Discuss your experiences with friends, family, and a menopause coach. Sharing your feelings and concerns can alleviate the sense of isolation and allow for more support and understanding from those around you. Joining support groups or online communities can also provide a sense of belonging.

Fear Less - Do More

Embracing Fear: A Powerful Tool for Conquering Life's Challenges

Face the Fear

In the journey of life and business, challenges are inevitable.

They test our resilience, determination, and ability to adapt. While most of us tend to shy away from fear, it can be a potent tool for overcoming these hurdles.

In this blog, we'll explore the concept of using fear as a positive force in your life and business plans.

We'll also delve into a real-life example and incorporate a quote from a famous Richard Branson to inspire you.

So, let's embrace fear and discover how it can help us reach new heights.

Fear as a Catalyst for Growth

Fear is a natural human emotion that often signals uncertainty and discomfort. However, it can also be a catalyst for personal and professional growth.

When we step out of our comfort zones and confront our fears head-on, we open doors to new opportunities and possibilities.

Imagine starting a business in a highly competitive market. The fear of failure may initially seem overwhelming, but it can drive you to work harder, learn faster, and innovate more effectively.

In this way, fear becomes a motivator, pushing you to reach your full potential.

Fear as Motivation

Sir Richard Branson, an iconic entrepreneur, is a shining example of someone who has harnessed fear to achieve remarkable success.

He once said, "My biggest motivation? Just to keep challenging myself. I see life almost like one long University education that I never had - every day I'm learning something new."

Branson's fearless approach to business has taken him from starting a student magazine to creating the Virgin Group, which spans multiple industries, from music to space travel.

Richard embraces fear and sees it as an opportunity to learn and grow, which has undoubtedly contributed to his entrepreneurial triumphs.

How to be strategic in working with fear

1. Identify Your Fear: Acknowledge what you're afraid of and why. Understanding the source of your fear is the first step to managing it.

2. Set Clear Goals: Define your objectives and what you hope to achieve by confronting your fear. Having a clear purpose can help you stay motivated.

3. Develop a Plan: Create a detailed plan or strategy to overcome your fear. This might involve seeking knowledge, seeking mentorship, or taking gradual steps to build confidence.

4. Embrace Failure: Understand that setbacks are part of the process. Failure is a valuable teacher, and it can lead to even greater success in the long run.

Start to Fear Less

In life and business, fear can be a powerful ally if we choose to embrace it.

Sir Richard Branson's story serves as an inspiring reminder that fear is not something to avoid but rather a force to harness for personal and professional growth.

By identifying your fears, setting goals, developing a plan, and embracing the possibility of failure, you can use fear as a stepping stone toward achieving your dreams.

So, the next time you face a daunting challenge, remember the words of Sir Richard Branson and approach it with the mindset of a lifelong learner.

As you conquer your fears, you'll discover untapped potential and pave the way for success in both your personal and business plans.

Embrace fear, and you may find that it becomes your greatest asset on the journey to becoming the best version of yourself.

Embracing a Positive Mindset: Navigating the Return to Work After Holidays

Its not returning to work thats the problem, its how you think about returning to work that makes it so.

Going back to the norm...

Returning from a relaxing holiday back to the daily routine of work can be a daunting prospect for many.

The feeling of post-holiday blues and anxiety about returning to work is something most of us have experienced.

However, there are effective strategies to help you maintain a positive mindset during this transition and set the tone for a productive and fulfilling work routine.

In this blog, we'll explore the importance of having a positive mindset when returning to work and how to create a plan to enhance your working environment for improved well-being.

The Power of Positive Mindset

Returning to work after a holiday doesn't have to be a drag. By cultivating a positive mindset, you can approach your first day back with renewed energy and enthusiasm.

Remember the words of Maya Angelou: "If you don't like something, change it. If you can't change it, change your attitude."

This quote encapsulates the essence of adapting your perspective to embrace challenges positively.

Let's delve into actionable tips that can make your return to work a smoother and more uplifting experience.

Tips for a Positive Return to Work

Plan Ahead: Before your first day back, create a plan outlining your tasks and priorities. This can help alleviate the overwhelm of returning to a full workload. Having a roadmap for your day can give you a sense of control and direction.

Practice Mindfulness: Embrace mindfulness techniques to stay present and manage any lingering holiday stress. Take a few moments to practice deep breathing or meditation to center yourself before diving into your tasks.

Connect and Communicate: Reconnect with your colleagues and share your holiday experiences.

Engaging in positive conversations can create a sense of camaraderie and make the return to work more enjoyable.

Remember, you're not alone in feeling a bit rusty after time off.

Your attitude matters

Returning to work after a holiday doesn't have to be an anxiety-inducing experience.

By fostering a positive mindset and taking proactive steps to enhance your work environment, you can set the tone for a productive and fulfilling return.

As you embark on this journey back to your professional routine, keep in mind the power of Maya Angelou's words and strive to change your attitude in the face of challenges.

With a well-prepared plan and a positive perspective, you can make your first day back a stepping stone to success and well-being.

Maybe you want to create a 12 week plan to accomplish a work goal keep you motivated, Let's chat to see how coaching can support you in achieving success.

Create a "Welcome Back" environment

Creating a Welcoming Work Environment

One effective way to ease back into work and promote well-being is by enhancing your work environment.

Consider these steps:

Declutter and Organise: A clutter-free workspace can significantly impact your mental state.

Take some time before returning to work to declutter your desk and surroundings.

Organise your files, remove unnecessary items, and create a fresh, organized space that promotes focus and creativity.

Personalisation: Adding personal touches to your workspace can foster a sense of belonging and comfort.

Decorate your desk with plants, motivational quotes, or pictures that remind you of positive experiences.

These elements can uplift your mood and create a more inviting atmosphere.

Ergonomics and Comfort: Pay attention to your physical comfort.

Adjust your chair, monitor, and keyboard to ensure ergonomic correctness.

A comfortable workspace can contribute to reduced stress and increased productivity.

Read Previous Blogs

Don't be a mug!

Unleashing Authenticity: How to Overcome People Pleasing and Say Yes to Yourself

In today's fast-paced world, it's easy to fall into the trap of people-pleasing, constantly seeking validation and approval from others. But remember, you can't be everyone's cup of tea; otherwise, you would be a mug! It's time to break free from the people pleaser syndrome and rediscover your authentic self. In this blog, we will explore three top tips to help you overcome this pattern, allowing you to live a more fulfilling and purpose-driven life. Additionally, we'll discuss how coaching support can play a vital role in your journey towards intentional decision-making.

It's time to break free from the people pleaser syndrome and embark on a journey of self-discovery and authenticity. By prioritising self-awareness, setting healthy boundaries, and practicing selective commitment, you'll reclaim your power and live a more intentional life. Remember, you can't be everyone's cup of tea, but that doesn't diminish your worth.

Tip 1: Prioritise Self-Awareness and Self-Acceptance

The first step in overcoming the people pleaser syndrome is to develop a deep sense of self-awareness. Take time to reflect on your own needs, desires, and values. Understand that it's perfectly okay to prioritise your own well-being and happiness. Embrace self-acceptance, recognising that you are worthy of love and respect just as you are. By nurturing a positive self-image, you'll naturally become more authentic and confident in your interactions with others.

Tip 2: Set Healthy Boundaries

As a people pleaser, you may find it challenging to say "no" or establish boundaries. However, setting healthy boundaries is crucial for your mental and emotional well-being. Remember that you have the right to protect your time, energy, and emotions. Practice assertiveness by respectfully communicating your needs and limitations. Start small, gradually asserting your boundaries, and celebrate your progress along the way. By doing so, you'll cultivate healthier and more balanced relationships built on mutual respect.

Tip 3: Practice Selective Commitment

To overcome people-pleasing tendencies, it's essential to be intentional about the commitments you make. Rather than automatically saying "yes" to every request, pause and evaluate whether it aligns with your values, goals, and priorities. Learn to differentiate between what's truly important to you and what may be driven by the need for external validation. By consciously choosing your commitments, you'll regain control over your time and energy, allowing you to invest in what truly matters.

Coaching Support: Empowering Your Journey

While overcoming people-pleasing patterns may seem daunting, you don't have to navigate this journey alone. Coaching support can be a valuable resource to guide you towards lasting change and growth. A professional coach can help you gain clarity, develop self-awareness, and establish a roadmap for embracing authenticity. Through personalised strategies and accountability, you'll learn to make empowered decisions, set boundaries, and reclaim your life.

I offer transformative coaching programs tailored to your specific needs, provided a safe and supportive environment, helping you unlock your true potential and cultivate a life of purpose and fulfilment. By investing in coaching support, you're investing in your own well-being and personal growth that has the power to last a lifetime.

Free Connection Call

"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer

Be intentional with your worklife balence

In today's fast-paced and demanding world, maintaining a healthy work-life balance has become increasingly challenging. Many individuals find themselves overwhelmed and burnt out, struggling to find harmony between their personal and professional lives. However, by setting priorities and enlisting the support of a coach, you can take proactive steps towards achieving a better work-life balance. In this blog post, we will explore how setting priorities and working with a coach can greatly improve how you feel about work-life balance.

The first thing you need to do is be honest with where you are spending your time, and understand why that thing is of such importance to you compared with the alternative.

Tip 1: Indentify YOUR Priorities

Take the time to reflect on what truly matters to you in both your personal and professional life. By clarifying your values and goals, you can make conscious choices that align with your priorities. This process involves examining your commitments, responsibilities, and aspirations to determine what truly deserves your time and energy. By focusing on what matters most to you, you can create a more fulfilling and balanced life.

Tip 2: Set Clear Boundaries

It's crucial for maintaining a healthy work-life balance. Establishing limits between work and personal life allows you to protect your well-being and avoid burnout. Communicate your boundaries to your colleagues, friends, and family, so they understand your availability and when you need time for yourself. Learn to say "no" when necessary, and delegate tasks whenever possible. Remember that you are in control of your time and have the right to allocate it according to your priorities.

Tip 3: Use a coach

Working with a coach can be a game-changer when it comes to achieving work-life balance. A coach provides guidance, support, and accountability to help you navigate the challenges of balancing work and personal life effectively. They can assist you in gaining clarity about your goals, values, and priorities, and help you create an action plan to achieve them. A coach can also help you develop strategies to manage stress, improve time management skills, and enhance your overall well-being. By having an impartial and supportive professional by your side, you can gain valuable insights and perspective, leading to a more balanced and fulfilling life.

Book in for your free Clarity call today and start creating a better worklife balence today.

Learn more

Confidence isn't just an illusion

May 2023

Low self-confidence can have a significant impact on our lives. It can affect how we view ourselves, how we interact with others, and how we approach challenges. The lack of confidence can limit our potential and prevent us from achieving our goals. In this blog post, we will explore the impact of low self-confidence, provide three tips on how to improve your confidence, and discuss how a coach can help you raise your confidence levels.

How could low self-confidence affect you?

Low self-confidence can have a negative impact on various aspects of our lives. Here are a few examples:

Social Life: Low self-confidence can make it challenging to build relationships and maintain social connections. It can lead to feelings of isolation and loneliness.

Career: Low self-confidence can prevent us from taking risks, asking for promotions, or pursuing new opportunities. This can limit our career growth and potential.

Mental Health: Low self-confidence can contribute to anxiety, depression, and other mental health conditions. It can also make it difficult to cope with stress and everyday challenges.

Here are three tips to help you improve your confidence:

Practice Self-Care: Taking care of yourself physically and mentally can help boost your confidence. Exercise regularly, eat a healthy diet, and get enough sleep. Also, practice self-compassion and positive self-talk.

Challenge Negative Thoughts: Negative thoughts can hold us back and contribute to low self-confidence. Challenge these thoughts by asking yourself if they are true, and if there is evidence to support them.

Set Realistic Goals: Setting achievable goals can help build confidence. Break down big goals into smaller, manageable tasks. Celebrate each small win along the way, and use those victories to motivate yourself to keep going.

If you suffer with low confidence you’re not alone, influential people across the globe have learnt how preparation and focus helps to improve their confidence,

"Confidence comes from preparation. Prepare to be your best and trust that the rest is beyond your control." - Whitney Wolfe Herd, Founder and CEO of Bumble, USA.

"Confidence is preparation. Everything else is beyond your control." - Richard Kline

Now, if you’re a regular reader of “Clarity Blog” you’ll know Taylor Swift can always offer us a gem of inspiration, her quote on self confidence is one you can reflect on, think about what the best version of you is truly like and how does it fluctuate on a daily basis?

"I've never been perfect, and I don't think anyone should be perfect, but I think it's important to always try to be the best version of yourself that you can be. And that's what I always try to do - just be the best version of myself and not worry too much about what other people think." - Taylor Swift

In this quote, Taylor emphasises the importance of focusing on being the best version of yourself and not worrying too much about the opinions of others, remember we are not mind readers so what we think people are thinking about us is not actually what they are thinking about us.

Taylor acknowledges that perfection is not attainable and encourages people to accept their imperfections and work towards self-improvement.

How can a Coach help you accept your imperfections and improve your confidence?

A coach can help identify the underlying causes of low confidence and develop strategies to build self-esteem. They can also provide support and guidance as you work towards your goals, challenge negative beliefs and thoughts, and celebrate your successes along the way.

Low self-confidence can have a significant impact on our lives, but it is possible to improve it. By practicing self-care, challenging negative thoughts, and setting achievable goals, you can build your confidence and unlock your full potential. Remember, a coach can be an invaluable resource in this process, providing support and guidance as you work towards a more confident and fulfilling life.

Learn more

Overcoming
Overthinking

Think about, how you think about, what you think about...

Do you find yourself constantly overthinking every situation and decision, analysing every possible outcome, and feeling overwhelmed by your own thoughts? If so, you are not alone. Overthinking can be a significant obstacle to happiness and success, as it often leads to anxiety, indecisiveness, and lack of confidence. However, with the help of mindset coaching, you can learn to regain control of your thinking and overcome the negative impacts of overthinking.

First, it is essential to understand the impact of overthinking on your mental and emotional well-being. When you overthink, you are constantly in a state of mental turmoil, unable to find peace or clarity. Your mind is consumed by hypothetical scenarios and potential consequences, which can lead to feelings of fear, worry, and stress. Over time, this can take a toll on your physical health, leading to symptoms such as headaches, insomnia, and digestive issues.

Overthinking can also affect your relationships and professional life. If you are constantly second-guessing yourself and your decisions, you may struggle to communicate effectively with others or make meaningful connections. You may also find it difficult to take action or make progress in your career or personal life, as you are too busy analysing every detail and outcome.

If you’re overthinking and it’s having a negative impact on your ability to take action, you’re not alone, no matter who you are, what background or society you’re part of we can all be impacted by overthinking.

Here’s some famous people who have publicly discussed their struggles with overthinking include:

Taylor Swift: "I would sit there, thinking about all the things that could happen or all the things that might happen. It was like a running tally in my brain. And I think you get to a point where it becomes unhealthy."

Oprah Winfrey: "Overthinking leads to paralysis by analysis. Action is what brings your thoughts to life."

Jon Hamm: "I'm a chronic overthinker. I overanalyse everything. In the simplest terms, I'm just a worrier. That's who I am."

Ellen DeGeneres: "I've been trying to train my brain to not go to worst-case scenario. I just have to talk to myself like I talk to other people."

These examples show that overthinking can affect anyone, regardless of their level of success or fame. It is important to recognize the negative impacts of overthinking and seek help from a mindset coach or other mental health professional if needed.

So, how can mindset coaching help you regain control of your thinking and overcome the negative impacts of overthinking? Here are a few ways:

Identify negative thought patterns: Mindset coaching can help you become more aware of your thoughts and identify patterns of negative thinking. This can help you understand why you tend to overthink and develop strategies to counteract these patterns.

Reframe your thoughts: Mindset coaching can teach you to reframe negative thoughts and see things from a more positive perspective. This can help you shift your focus from hypothetical scenarios to the present moment, reducing feelings of anxiety and stress.

Practice mindfulness: Mindset coaching can also help you develop a regular mindfulness practice, which can help you stay present and focused on the task at hand. Mindfulness can also help you become more aware of your thoughts and emotions, allowing you to respond to them in a more intentional and constructive way.

Develop a growth mindset: Finally, mindset coaching can help you develop a growth mindset, which emphasizes the belief that you can learn and grow from every experience. This can help you approach challenges with a more positive attitude and reduce feelings of overwhelm and anxiety.

In conclusion, overthinking can have a significant impact on your mental, emotional, and professional well-being. However, with the help of mindset coaching, you can learn to regain control of your thinking and overcome the negative impacts of overthinking. By identifying negative thought patterns, reframing your thoughts, practicing mindfulness, and developing a growth mindset, you can become more resilient, confident, and successful in all areas of your life.

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If you would like to recommend a topic for a future blog just send an email clare@claritybyclare.co.uk