Refresh and Revive

🙌 How can we best help ourselves when we become anxious?



Uncommon Practitioners presents six powerful reframing metaphors for anxiety treatments in this youtube recording 👇

🙌 It's 20 minutes long but worth watching till the end!

👉@ 4:58 TIP ONE: Understand how the fear instinct is led in part by what we do. We can train this powerful ‘guard dog’. Avoidance will build fear, while staying or approaching the feared situation will diminish it. Remember, this ‘approach’ can be done psychologically during deep relaxation to quickly retag the situation as non-threatening.

👉@ 6:52 TIP TWO: Name the feeling, either out loud (if appropriate), internally, or by writing it down. Explain that this has been shown to lessen anxiety even in people who didn’t believe it would!

👉@ 10:01 TIP THREE: Breathe out longer and more slowly than they breathe in. This will quickly turn off anxiety (which requires that we breathe in rapidly in preparation for heavy exercise).

👉@ 13:41 TIP FOUR: Grade their anxiety, then decide what number they would be happy with in this situation and ‘breathe their way down’ to that level.

👉@ 16:04 TIP FIVE: Utilize regular exercise as a way of minimizing stress and anxiety. You could even have them do short intense bursts of exercise before a stressful event if it’s practical to do so.

👉@ 18:57 TIP SIX: Use the AWARE technique and carry a card with the steps if need be.

Take care,

Magda xx

https://youtu.be/k3nYvdj3A7I

✨Any plant foragers here?

✨How about making an infused oil?

✨Follow the recipe from lovely Clare from West Highland Herbal on how to prepare them, preserve them and use them in your daily life.

Loads of folk asking for infused oil recipes following yesterday’s daisy post, so here we go...

How to make an infused oil 🌿🌼

Herbs which work well include: Marigold, Comfrey, St Johns wort, Daisy, Bay, Bog myrtle, Chickweed, Lemon balm, Rosemary, tree resins such as pine or spruce.

Water bath method
Use an oven set below 100 degrees, simmering pan of water on top of the hob or a slow cooker. Find a suitable container e.g. kilner jar, ceramic pot with lid or stainless steel container. Chop enough herb to fill your chosen container (twice if you want to make a double strength oil). Pour on enough oil to cover the herb and simmer for 2 hours. Do not let the water boil away. Allow to cool and strain off the oil. You can repeat this process with the strained off oil and same quantity of herb to obtain a double strength oil. Allow the oil to cool and settle and if there is juice or water in the bottom of the oil, pour the oil off from the top as this will eventually go off making your oil smell rancid.

Sun method
Can be very unreliable in Scotland, but in hotter climates gives the best results. You could try over a radiator!
Place chopped herb in a glass container and set in a sunny location. Be sure that the herb is under the cover of the oil or mould will develop. Sample the oil every so often, for up to 2 weeks. Strain herb and remove any liquid/juice from the bottom. Repeat process if desired.
Store your oil in a cool dark place in airtight containers. If you are worried about your oil going off, add 5% vitamin E oil to preserve
You can use your infused oils as they are or use beeswax or cocoa butter to solidify and make them into ointments.

West Highland Herbal
Clare Holohan BSc (Hons) MNIMH

✨ Let's hear some good stories.

'Gently, gently...recovering from Coronavirus' - get some gentle inspiration for today.

Thank you Mariette Lobo form Body in Balance by Mariette Lobo for sharing.

Gently, gently… recovering from Coronavirus What’s clear is when it comes to Coronavirus is how little anyone knows. But that doesn’t stop us talking about it on every news channel, every news headline, every socially distanced c…

✨We live in interesting times. Do you wonder what future might hold?

From futurist Gerd Leonhard. Do watch this four minutes youtube video!

✨'Technology is great but humanity is greater' Gerd Leonhard

✨Digital transformation: are you ready for exponential change? Futurist Gerd Leonhard

Thank you Nikki Turner from The Holistic Strategy Coach - Nikki Turner for sharing! xx

Digital transformation: are you ready for exponential change? Futurist Gerd Leonhard, TFAStudios Business as usual is dead. Increasingly, science fiction is becoming science fact. Exponential technologies are rapidly changing our lives and societies, eve...

Dr Chatterjee shares his advice and insight on how we can attend to our well being in these challenging times:

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"There are many things at the moment that you might not be able to control: your work situation, how quickly the virus is spreading, the media reporting, the government strategy etc.

But there are many things that you absolutely CAN control:

- Your attitude
- Your daily routine
- Moving your body
- Phoning a loved one
- Being kind
- Only watching the news once each day

I get that all of us are experiencing this situation differently. For some of us, it is tougher than for others. However, no matter your situation, the best way to get through it is to focus on what you can control rather than what you can’t"

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Take care and stay safe.
Magda xx

✨Hello!✨

✨How are you all coping??

✨Hope you are keeping well and safe.

✨We are all adjusting to the new routine in these strange times, myself including.

🙌Since I can't support you in person in my clinic I'm working on ways to reach out to you, using this online platform. Over the past few weeks of staying at home I have gathered some useful resources which have helped me to cope in the current circumstances. I will be sharing them with you here and hope you will find them as useful as I do.

🧡 I also wanted to say thank you to all of you who have texted/ emailed and called me - your support means a lot! xx

Take care and stay in touch xx

🌞 Happy Weekend 🌞

What are you up to this weekend?

I will be

# # #

🎊 🎊🎊Happy New Year!!!🎊 🎊🎊

🙌Thank you to you all for your continued support in 2019 🙌

✨Looking forward to seeing you all in 2020!✨

Magda x

fot. Natalia Werecka

✨And a few photos of me and my chair and the therapies I delivered on a fundraising event 'Happiness Inside and Out' ✨

Samantha Jane Lindsay MacGregor Inglis Sandra Davidson Maria Doherty Naseem Akhtar

✨Thank you to you all who shared, liked, commented and who came to the event 🙌👍🌈

Magda x

🌟 Have a look at the event booklet with detailed schedule for Saturday 23rd November 🌟

🌟 The day is filled with talks, demonstrations, workshops and therapy tasters - have a browser 🌟

* It’s a pdf document attached to a Dropbox - you can view it without downloading *

Happiness Inside and Out Booklet.pdf Shared with Dropbox