Like anything in life, feeling prepared, with the right mindset is half the battle
Exam season is looming, especially for those taking A level and GCSE mock exams. A stressful time for students and parents alike, especially during a pandemic when school life over the last 20 months has been so disjointed.. It really hasn’t been easy for parents and teachers as we try to help them navigate this time in their lives,
Many students feel the pressure really is on to hit those grades. In this blog, I’m sharing a guide to help you make a plan, ensuring the students in your home feel prepared and balanced as much as they can be.
Enjoy the big outdoors, have a break from the book and get some fresh air, even if it’s only for 20 minutes.
Did you know that your diet and lifestyle can affect exam performance?
I believe the right nutrition and exercise plan can energise your mind and body to get you through revision time and sharpen your memory, improve concentration and boost confidence. However, the wrong dietary and lifestyle choices can potentially put you at a disadvantage.
Time to relax with a good novel is always a good idea.
Diet will have a huge effect on your body and mind, choose the wrong meals and you can become sluggish and tired, but if you give your brain the right fuel, you will be able to think quicker, have a better memory and have improved concentration.
The key to boosting your energy and keeping your concentration levels up are nutritious foods, water and oxygen.
Here are my top tips for success during exam season:
Stay Away From Caffeine
Drinking energy drinks like Red Bull or high amounts of tea and coffee will give you a short burst of energy but will burn out and give you a sugar crash.
Try not to rely on the caffeine fix to get you through the regions and exams. Switch to a warming hot chocolate instead!
Keep Your Body Hydrated
Herbal drinks and water hydrate your brain and encourages it to function at an optimum level, delivering nutrients to the brain and eliminating toxins.
Being hydrating is essential for concentration, clarity of thinking and mental alertness.
Avoid Snacking On Junk Food and Ordering Takeaways
A lot of students can fall prey to this mistake because they are so busy revising they run out of time to buy and prepare food in advance, unlersas of course they are living at home!
Many students tend to study in their rooms, however if you are able to separate the study zone and the relaxing and sleep zone, the quality of the nights sleep is vastly improved.
Exercise
Often when we feel stressed or overwhelmed, we feel we just don’t have the time to exercise. Having worked with clients, who felt the same for almost a decade, they all felt a huge benefit for taking some time out of their busy lives to get some training in. What’s more, they felt more productive too with improved memory! Win!
Exercise can help boost energy levels, clear the mind and relieve stress. Just 20 minutes of fresh air and exercise a day will boost your mood and concentration too.
A walk around the block can really make the world of difference – to all of us; parents and students alike. A walk and talk is always a good idea!
Breathe..
I can totally appreciate that this time of our Teens lives can feel like it’s THE most stressful time for them. The last 20 months of extremely disturbed schooling due to the pandeamic, has been stressful for everyone..
Go easy…
That’s both parents and students!
Exam stress can be shown in many different emotions and behaviours.
Take time to talk; share how you are feeling… talking, tears and sharing emotions, nerves, worry, make all the difference. Please don’t keep the worry to yourself students!
Good luck and try not to stress too much. It will be OK…
I really hope this guide helps you and your students alike to navigate the exam season.
This Power of an Hour is for YOU! What will you do today to recharge the batteries so that you’re ready to embrace anything that comes your way? Remember the analogy about looking after your oxygen mask on an airplane before you look after anyone elses.? The same applies to your everyday life..
Please don’t ignore the warning signs, take time out for you.
If you are running on empty or your emotional bank account is overdrawn, then everything will feel so much harder, or even stop. Ignore the warning signs and you could become poorly and require an enforced rest, so pay attention to your body. Whatever you decide to do during your hour, make sure you focus on you… removing what you don’t need and putting in place things to ensure you are functioning at your very best you:
Without distraction
Without scrolling
With purpose and intention.
Some ideas about what you can do on this Power of an Hour just for you:
Diary Check
Make sure you haven’t overstretched yourself this forthcoming week. Do you need to rearrange anything or book any workouts?
Health Check :
When did you last visit the dentist, have your blood pressure checked, or have an eye test..? Is your smear test up to date?
Do you need to book any appts? We all know that times flies and we can easily lose track of the weeks and months.
Home Spa
(although a trip to an actual spa would be amazing! Would be amazing wouldn’t it?)
Having a quiet spot in your home where you can sit and read your favourite fiction, journal or even meditate, is quite magical.
Some feel spending your time like this is a luxury. I feel that taking time in the quiet, is essential to health, wellbeing and piece of mind.
If an hour seems too much to start, try just 15 minutes and build up. Consider adding a block of time to your diary. Make quiet time happen.
Workout
Sometimes we feel too tired to workout or are simply too busy. However, by scheduling a workout into your Power of an Hour, you can really inject some energy into the rest of your day.
I believe the key is finding something you love. Walking in the fresh air, yoga, running, anything as long as it brings you joy.
Personally, I love the online workouts from Digme Fitness, having discovered them through Lockdown, they have really kept me sane! SO many workouts to choose from to workout out with live or on demand. take a look, I think you’ll love them too.
Taking the time to stop, refuel in the quiet is so powerful.
I’d love to know what you’ll do just for YOU during this Power of an Hour and how you feel afterwards. I really hope you add these to your week so that you’re recharged and ready to embrace anything that comes your way.
Find a space where you can take a moment to catch your breath.
We are gradually returning to our normal lives here in the UK. How are you feeling about life post Lockdown? Anxious? Excited? Maybe a bit of both..? I really hope this blog post will help you gain some perspective on what you can do about feeling overwhelmed at a time when we feel we should be excited about life returning back to normal.
It has been 16 months like no other hasn’t it? Life as we knew it changed beyond all recognition. We had to learn, and fast, how to manage our lives with a global pandeamic.
Our homes have been our sanctuary over this last year. Love this calming space and gorgeous Olive Tree from Charles Ted
Whatever you feel today is totally OKAY. Repeat that out loud!
How you are feeling in this moment is totally OK..
No one can take that away from you. We have all had our own individual experiences of the Covid-19 pandeamic, some good, some horrific, yet it would be wrong for anyone to suggest how you should be feeling..
“Vulnerability is not winning or losing. It’s having the courage to show up and be seen when we have no control over the outcome.”
Brene Brown
You are not alone, 1/2 of the UK are feeling anxious and overwhelmed about the changes to ease Lockdown and indeed what about life post lockdown will now be like. For many of us, we are now used to logging on from home to have meetings, workouts and order our food shopping, all online, without leaving the house.
We’ve learned that our new normal is to stay at home. The commute is as far as from the bedroom, to the kitchen, dining room or study and as we reach these longed for dates, the thought of the work commute on the tube or heavy traffic is something we’ve not missed and the heart starts to race..
Postives and negatives about working from home, this was a postive!Homemade cookies and coffee Sunrise walks on Dartmoor was a huge positive to this last year
Many of us will feel excited, many of us apprehensive. Lots of us maybe feel a bit of both. Join me in trying to navigate these next few weeks together..
“Self-reflection entails asking yourself questions about your values, assessing your strengths and failures, thinking about your perceptions and interactions with others, and imagining where you want to take your life in the future.”
Robert L. Rosen
Let’s take baby steps..
It will take time to find our feet again. (I can’t even remember when I last wore heels!) In all seriousness, much like last March when we were told to stay home, it took time to adjust and adapt accordingly. Now the reverse is happening and again, it will take time us time to adjust and get back into a natural rhythm. Be easy on yourself!
Keep talking! Share how you are feeling with friends, family, colleagues. (and even in the comments below) Be open and transparant, I’m sure they will resonate with you too. This whole situation has been a BIG deal. Our mental health and wellbeing is truly key.
“Journal what you love, what you hate, what’s in your head, what’s important. Journaling organizes your thoughts; allows you to see things in a concrete way that otherwise you might not see. Focus on what you think you need to find in your art.”
Kay Walkingstick
Journal. Consider writing down how you’re feeling. We have good days, great days and everything inbetween and by writing them down, we can distinguish between. Writing down can be freeing, can help figure out what you truely think and can be very therapautic. Love this journal from Gisela Graham Leather Effect Mini Notebook A6 – Grey
You don’t have to do everything at once! Breathe, take your time.. (Although I’m trying to remain calm about the sports fixtures that are coming in thick and fast for my children and me as taxi driver!!) I shared in a previous blog thoughts about feeling a little happier and less overwhelmed. I believe these ideas haven’t dated in 12 months and so hope you may find some inspiration.
Go at your own pace – if you’ve ever been off work with an illness or had maternity leave, then you may have had a phased return to work before. Much like a return to work, consider adapting your own phasing back to your “new normal” This is a motto I’ve shared on many occaisions and especially with my clients:
Start Low, Go Slow, Aim High
Start Low – With anything new, decide what you want to achieve and start with low expectations. What is the minimal thing you’d be happy with? This isn’t a negative by any means, but by starting with low expectation instantly removes some pressure and you’re more likely to feel in control.
Go Slow – Once you have your new routine in place, take it steady before you start adding new pressures to your daily life. Get used to the new normal, adjust the sails if you need to.
Aim high – Remember the saying “begin with the end in mind?” This concept of aiming high, is similar. You may have had time over the last year to really think about which direction you wish your life to take – so go for it!
I’ve created some planners which I find really useful in keeping me focused and organised which you can find here.
I hope these will give you a little inspiration so that you can create a feeling of being more in control and less overwhelmed. You can then concentrate on the things that are most important to you.
Spend time with people that make you happy, where you can be your true authentic self. Go for a walk in the wind, rain and sun! Make time for the coffee..
Let go of the people in your life who add to the anxiety and stress, or the situations that don’t serve you. So hard to do but trust me, you deserve to be happy and not worry about the people that don’t champion you. This might help..
Pratice gratitude and being vulnerable. It’s no secret that I’m a huge admirer of Brene Brown’s work, having first read The Power of Vulnerability years ago.
She taught me that there is absolutely no shame in being vulnerable, that you don’t have to be in control of every situation.
Easier said than done, I know! Writing down 5 things that you are grateful for can really help gain perspective.
Empty the mind – many struggle to sleep, with the brain starting to whirl the minute you turn out the light.
Keeping a notebook by your bed so you can scribble any thing you think you might struggle to remember in the morning can really help.
How pretty is this one from LifeStyled Planner? The Journal is an A5 bullet journal with high quality pages printed with dotted graph for all of your planning needs. Great for creative bullet journalling and making notes.
“Journaling is paying attention to the inside for the purpose of living well from the inside out.”
Lee Wise
Take care of yourself today, tomorrow and all 365 days of the year. Beautiful flowers from Bloom and Wild
I really hope this blog post has helped you gain some perspective on what you can do about feeling overwhelmed at a time when we feel we should be excited about life returning back to normal. I’d love to know your biggest take home / lightbulb moment in the comments below, together with how you’ll take action this week.
What will you be keeping in place from our Lockdown days? Maybe you’ve opted to continue to work from home? Maybe you’ve decided to change career altogether?
So that you don’t miss next weeks blog, sign up to receive it straight to your emails, it’s quick and so simple to do, simply follow the link
Whatever you decide to do, stay happy and healthy – those two things are priceless.
Top tips to boost your immune system this Christmas as we often forget the simple things that we do routinely when it gets busy. Here’s your gentle reminder..
There have been so many coughs, colds and all things horrid out there recently that may have stopped you from enjoying the run up to Christmas, maybe your fitness routine and even sleeping. (I’m not even going to mention the C-19 word!)
It’s all super busy at the moment and I don’t know about you but it’s tempting to start burning the candle at both ends just to stay on top of things isn’t it?
Here’s how to boost your immune system and keep strong this winter!
A healthy diet
Yup, you knew I was going to say that! It goes without saying that a healthy diet is by far the most effective way to boost your immune system.
Aim to eat plenty of fresh vegetables, fresh fruit, fresh fish and lean meat.
The best winter seasonal vegetables include broccoli, brussel sprouts, onions, peppers, apples, cranberries, clementines and spinach. Walnuts and brazil nuts are also great for the immune system.
Essential fatty acids Oily fish, sardines, mackerel, salmon and trout are all fantastic for fighting your immune system. Oily fish is a highly concentrated source of omega 3 essential fatty acids.
We can’t produce omega 3 so it is vital we get it from our diet. Aim to eat oily fish once a week at least or alternative supplement with a fish oil.
Herbs and Spices It is possible to increase your immune system with some herbal power!
Echinacea limits the duration and severity of infections by stimulating the immune system cells that are key weapons against infection. Available in capsules, tincture and extracts. Take a soon as that “cold feeling” starts as a short term remedy until any infection clears.
Ginger, used in cooking, not only adds to flavour but can help improve circulation and digestion. It can also be drunk as a herbal remedy to promote perspiration and reduce temperature from cold or flu!
Garlic has a reputation for being one of natures’ miracle cures. A great natural antibiotic, it helps boost the immune system and gives protection against colds and flu. Add to your recipes for additional seasoning but make sure you share or you could be sleeping on your own!
EtsyKeep hydrated with plenty of water and watch your caffeine levels in order to look after YOU!
Drinks
Although the body will naturally attempt to detoxify toxins through the lymphatic system, it may need a little help.
An excess of toxins can cause low energy levels, poor digestion, headaches, allergies, weight gain, skin problems and so on….. Ughhhh!
You will need to keep up fluid levels. Keeping up with the water will encourage lymphatic drainage, helping remove the unwanted toxins from the blood stream and lightening the load from the immune system.
If you do unfortunately go down that slippery slope of bugs, increase your vitamin C and D and also your greens and all being well, you’ll be fighting fit in no time.
I’ve written a Green Smoothie Book which is perfect to help you get additional greens into your diet.
Rest and sleep
Quite possibly the best medicine in the world, enough said! I know that I’ve been guilty of staying up late in order to get ahead of the Christmas wrapping or work before turning off the computer, but it really doesn’t do you any favours..
Please make sure you get plenty of good rest and if you need extra focus to stay on top of things – try a #powerofanhour or two!
“A good laugh and a long sleep are the best cures in the doctor’s book.”
Irish proverb
Exercise!
‘Tis the festive season and all that and many of us, will embrace this time to relax, flicking from film to film and tucking into the chocolates or indulging in mince pies covered in double cream!
On top of that, in normal times, we are often tempted by party after party, (remember those??) Even if we aren’t partying as we traditionally would this year, I’m sure there will be many a family zoom night! It’s not surprising that many of us tend to feel sluggish and put on weight at this time of year!
Keep up the exercise when you can. Wrap up warm and go for a brisk walk with the family, tempting as it is to stay inside, when the sluggish feeling starts creeping in, head for the big outdoors!
Head to the beach or park for a game of cricket, rounders, the rugby ball or whatever takes your fancy. Most of all, have fun!
I have a little Mission for you, I really want you to enjoy your Christmas but how about this…. 20 burpees a day throughout the season, get the children involved, make it fun!
Make the most for the local area around you. Discover new trails and walks.
“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”
William Londen
I really hope these tips to boost your immune system this Christmas will help you have a happy and healthy season and your immune system remains well. Let me know your thoughts in the comments below and if you follow me on Instagram, you can join in the conversation there too.
Please remember if you do start to feel poorly with Covid Symptoms, please do follow the Government Guidelines.
ne thing that’s magical for your mental health and that is setting boundaries. This weeks Blog discusses how to set boundaries and the benefits to your mental health and well-being.
Over time what we deem to be “OK”, gets blurred.
On occasions the we are treated or spoken to by work colleagues, friends and even our partners can cause upset, yet the need to do something about this situation may be delayed as you worry about the repercussions, regardless of how this makes you feel on a daily basis.
It’s no secret that I love Brene Brown’s work and her research on boundaries is amazing. (She’s one person I’d love to meet & have on my Dinner Party Wishlist!) Brené Brown studies human connection — our ability to empathize, belong, love. She’s funny and shares a deep insights from her research in her many books. Research that sent her on a personal quest to know herself as well as to understand humanity.
Maybe you run your own business and the boundaries around your working hours have become blurred, meaning that you’re trying to juggle work and home life, whilst going the extra mile for your clients..
Whatever your situation is, being mindful that creating boundaries of what’s OK and not OK can have such a powerful effect.
Mini Mission
Join me on a mini Mission. Grab your journal or notebook and consider a situation that is causing upset and worry to you in your life. How does that situation make you feel? Have you thought about setting clear boundaries. Read on for how to resolve the issue.
I’m not as sweet as I used to be, but I’m far more loving”
Brene Brown
They say if you want something doing, ask a busy person! Yet, how often to we feel ourselves saying yes to something when really your head is screaming “no!!”
Why?
When your default setting is to help out, It’s not easy saying no, it makes us feel guilty or judged. . Yet by saying yes, you know that it will be adding more to your plate, causing increased stress, resentment and maybe even a sleepless night or two..
So how do we fix this?
Brene Brown shared her top three tips on how to create your boundaries: (direct quotes)
Make a mantra. I need something to hold on to—literally—during those awkward moments when an ask hangs in the air. So I bought a silver ring that I spin while silently repeating, “Choose discomfort over resentment.” My mantra reminds me that I’m making a choice that’s critical for my well-being—even if it’s not easy.
Keep a resentment journal. Whenever I’m marching around muttering cuss words under my breath, I grab what I lovingly refer to as my Damn It! Diary and write down what’s going on. I’ve noticed that I’m most resentful when I’m tired and overwhelmed— i.e. not setting boundaries.
Rehearse. I’ll often say, to no one in particular, “I can’t take that on” or “My plate is full.” Like many worthwhile endeavours, boundary setting is a practice.
I find this really powerful and wonder if you do too?
Like a candle or rose petal, our wellbeing and mental health is delicate, something that should be treasured. If looked after well, it will give you years of joy and happiness. If you fail to look after the little things, setting boundaries, being kind to yourself, then they will in turn become bigger things and eventually your mental health and well being will suffer.
“Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They’re compassionate because their boundaries keep them out of resentment.”
Brene Brown
I love these mantras and have over the years, integrated them into my daily life.. Not easy, it takes practice, but remember every time you say “yes’ to someone else, you are saying “no” to you.
Writing your boundaries down is really powerful, it cements the “why” and as Brene says, what’s OK and what’s not OK.
If you have 5 minutes, take a look at Brene’s famous TedTalk that I believe you’ll love..
I’d love to know your thoughts about this one thing that’s magical for your mental health. Will you be joining me in this Mission of setting boundaries? Let me know in the comments below.
Feel free to share with a friend who you think would love this Mission too. Furthermore, I’d love you to subscribe to receive my blog straight to your inbox.
Without distraction
