3 Simple Ways to Help You Manage Your Anxiety Better

September 2, 2021

There are times in your life when you are just not able to function like you normally do and you need to learn to manage your anxiety better. It happens to the best of us. You may find yourself plagued by worrying thoughts or fears more often than usual. Typically, anxiety is experienced on a physical and mental level. It can have a drastic effect on your daily life, so to control it, there are a few simple things that you can do to help feel better.

1. Get some exercise

Exercise has been known to have a positive effect on anxiety. Exercising your body does not have to mean doing repetitive strenuous workouts that stress your muscles, especially because you are looking for something calming. You can try Pilates, Yoga, or even just plain Jogging to get your body moving. The aim here is to do exercises that you enjoy so that your body releases endorphins, the hormone that makes the workout experience so satisfying for people.

My personal feel good exercise plan is 4 times Gym and 1 time Cardio with some Yoga. It took me quite a while to figure out what is best for my body – so don’t give up to quickly just keep on trying which kind of exercises are best for you.

2. Regular sleep

Our sleep cycles can affect us more than most people realize. Getting the recommended eight hours of sleep each day can boost your mood and your body is better able to deal with stress when you have had adequate sleep hours. My husband and I are quite rigorous when it comes to sleep, 10pm the lights go out and 6am it is wakeup time. Even on weekends we try to stick to that plan and if we don’t – the vengeance will follow. We will feel it the whole day that we did not get enough sleep. The more you allow your body to be healthy the more it will let you know what it likes and what not. Find our more about the importance of sleep in this TED talk https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

3. Follow a healthy diet

Making healthier choices when it comes to the food you eat daily is important for your overall wellbeing and to avoid anxiety.

A healthy died includes:

not missing your meals
drinking enough water
vegetables and fruits
whole grains
lean protein sources
nuts and seeds

Foods to avoid to reduce anxiety are:

Cakes, cookies, candy and pies
Sugary drinks
Processed meats, cheese and ready-made meals
Coffee, tea and energy drinks
Alcohol
Fruit and vegetable smoothies with high glycemic indexes
Gluten
Artificial sweeteners

Choosing a flexible plan allows an occasional, reasonable indulgence if you like – I call them cheat days.

If your goal on top of eating healthy is to release some pounds make sure to stay away from extreme fasting diets like:

– too drastically cutting calories

– eating large quantities of certain foods, such as grapefruit or meat;

– eliminating entire food groups, such as carbs

I know it seems appealing if you want to release weight to release it quickly but this can cause nutritional problems, which have a negative impact on your overall wellbeing and are not sustainable. A weight loss of 0.5 to 2 pounds (0.2 to 0.9 kilograms) a week is the typical recommendation.

Also remember each of us is unique, the diet which works for me might not work for you.

Stuck in Your Career? Address Childhood Traumas With Life Coaching!

September 1, 2023

Introduction In today’s high-pressure corporate environment, your career is more than just a list of qualifications. Professional success is intricately linked with emotional well-being, which can often be traced back to formative experiences in our childhood. Believe it or not, ‘small’ childhood traumas can be pivotal in shaping your adult professional life. As a bio-energetic mental fitness life coach with a holistic approach, I’ve seen firsthand how addressing these hidden issues with life coaching can unlock avenues for career growth and personal happiness. Understanding ‘Small’ Childhood Traumas We all carry emotional baggage from our early years. These traumas may not necessarily be glaring instances of neglect or abuse. Even seemingly ‘small’ traumas—like emotional neglect, persistent teasing, or overwhelming parental expectations—can profoundly impact our mental health and, by extension, our career performance. How ‘Small’ Childhood Traumas Affect Your Career 1. Leadership Skills Poor self-esteem stemming from childhood experiences could manifest as hesitancy in leadership roles. Leadership isn’t about domineering control but inspiring trust and collaboration. A compromised sense of self can cripple these essential leadership qualities. 2. Decision-Making The echoes of childhood often linger in our adult decision-making. Career coaching can help spotlight these issues, allowing you to navigate professional choices with increased clarity and balanced judgment. 3. Team Relationships Forming effective teams requires trust, something that may be scarce if you’ve faced ‘small’ childhood traumas like emotional neglect. These past experiences could create invisible barriers to effective communication and collaboration. 4. Performance Anxiety This is a widespread issue in high-stakes

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The quiet isolation of capable people Many of the people I work with are highly independent. They’ve learned to rely on themselves. To think clearly. To carry responsibility. To be the one who holds things together — at work, in families, and in complex environments. And yet, underneath that competence, there is often a quiet sense of doing everything alone. Not lonely in the obvious way.Lonely in the functional way. You can be surrounded by people and still feel unseen internally. Especially when you are the capable one. The calm one. The one who doesn’t need much. Many professionals who explore life coaching and personal transformation describe exactly this experience — a life that looks successful on the outside but feels heavier internally than expected. If this resonates, you may also find clarity in When Life Looks Good But Feels Heavy, where we explore why high performers often carry silent internal pressure. Why growth accelerates in the right environment Community in personal growth is often misunderstood. It’s not about dependency.It’s not about sharing everything or leaning outward all the time. It’s about not holding your inner experience in isolation. Growth accelerates when something inside you no longer has to stay contained. When you are witnessed without being analysed. Supported without being fixed. For many clients exploring life transformation coaching, the shift begins not with a technique, but with the moment their nervous system finally feels safe enough to soften. Why high performers carry invisible pressure This is especially true for

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When the Anxiety Finally Let Go

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There are moments in my work that stay with me. Not because they are dramatic, but because they are true. When Anxiety Becomes a Background Noise I’m thinking of a client who carried anxiety for decades. The kind that hides well. No visible panic. No breakdowns. Just a constant internal tension — like a system that never fully powered down. He functioned extremely well. Career, responsibilities, composure. From the outside, nothing looked wrong. And for a long time, even he thought this was simply “how life feels.” What Changed Was Not Force We didn’t try to remove the anxiety. We worked gently, layer by layer. Sometimes we touched beliefs. Sometimes old emotional charge. Sometimes we did very little, except create enough internal safety for his system to soften. After almost every session, he said the same thing: “I feel lighter.” Not cured. Not done. Just lighter. For a while, the anxiety stayed — but it changed. It had less grip. Less authority. It stopped running in the background all the time. The Quiet Moment It Finally Let Go And then one day, he arrived and paused for a moment before speaking. “I just realised… it’s gone.” No big emotion. No relief explosion. Just a quiet noticing. As if a sound had stopped hours ago, and only now he became aware of the silence. What Followed Was the Real Shift What moved me most wasn’t that the anxiety disappeared. It was what followed. Ease. Presence. A sense of being grounded in

3 Simple Ways to Help You Manage Your Anxiety Better

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