Showing category "resources" (Show all posts)

My New Book 'A Book of Days: Building a Healthier You One Day at a Time'

Posted by K Clark on Thursday, April 21, 2022, In : Self Confidence

It's been an exciting start to the year as I published my first book. The book is designed to be used as a diary, but unlike most diaries the dates are left blank so you can start using it regardless of how far we are into the year. As well as being a diary, there are mood logs for each day and a weekly habit tracker. Throughout the book are exercises to help prompt you to review your wellbeing, personal journey and self management tools. To purchase your own copy just follow the link to t...

Mental Health Awareness Week 2021

Posted by K Clark on Sunday, May 9, 2021, In : Managing Stress

Latest Worksheets

Posted by K Clark on Tuesday, February 9, 2021, In : Managing Stress

I've been working on improving some of my existing worksheets and gradually adding a few more. Here are the most recent additions:

Mindfulness full body scan colouring sheet

The idea of this is to combine the mindful body scan, where you work your attention down your body from your head to your toes 'checking in'. While you do this the colouring sheet provides a place to record how you are feeling, for instance, where you are holding tension, where you feel pain or discomfort and also where i...

Hertfordshire Enters Tier 4

Posted by K Clark on Thursday, December 24, 2020,

Hertfordshire Enters Tier 2

Posted by K Clark on Thursday, December 3, 2020, In : Managing Stress

The latest Government and NHS guidance regarding what is permitted for people and organisations in Tier 2 areas, such as Hertfordshire. To find out more visit the UK Government guidance page.

7 Things to Remember During a Lockdown

Posted by K Clark on Tuesday, March 31, 2020, In : Managing Stress

Looking After Your Mental Wellbeing When You Are Self-Isolating

Posted by K Clark on Monday, March 23, 2020, In : Managing Stress

Useful Contact Numbers For Those in the UK

Posted by K Clark on Saturday, December 21, 2019, In : Asking for Help

To print view the list in PDF format or to print the sheet visit here.

Christmas Shopping When You Live With Anxiety

Posted by K Clark on Monday, November 18, 2019, In : Managing Stress

To read the full post click here.

World Mental Health Day 2019

Posted by K Clark on Thursday, October 10, 2019, In : Asking for Help

Today is World Mental Health Day and the theme this year is suicide prevention. According to the Samaritans, last year in the UK 6507 deaths by suicide last year. This marks a rise of 11% from previous years. Men are currently 3 times more likely to die as a result of suicide and this is highest amongst men aged between 45 - 49 years old. If you or anyone you know is having thoughts of harming themselves please make an urgent appointment with your GP and ask for help.

There are also charit...

Building Resilience in 6 Steps

Posted by K Clark on Thursday, January 3, 2019, In : Managing Stress

6 Tips for Staying Well in a Heatwave

Posted by K Clark on Monday, July 9, 2018, In : Managing Stress

With the temperatures soaring across the UK, it's important for those who live with ongoing health issues to take extra care. Below are some simple suggestions for helping you to achieve this.

For up to date weather information and forecasts check the Met Office website. There is also useful advice on coping with a heatwave on NHS Choices.

Mental Health Awareness Week 2018: Stress - Are We Coping?

Posted by K Clark on Friday, May 18, 2018, In : Managing Stress

Mental Health Awareness Week 2017: Surviving or Thriving

Posted by K Clark on Tuesday, May 9, 2017, In : Self Confidence

The theme for this years Mental Health Awareness Week centres around the theme of surviving or thriving. To me, I view this concept as the difference between having just enough or the bare minimum to stay alive and creating the best conditions for life and being able to flourish.

In mental health these are powerful concepts as illnesses, such as depression and schizophrenia, can rob the individual of the motivation to live the best life they can and many function at a level where they are jus...

Six Steps to Maintaining Mental Wellbeing During the Winter Months

Posted by K Clark on Tuesday, November 1, 2016, In : Building Structure

As the seasons change and we move towards winter many people can struggle with their mood and motivation. This is in part due to changes in light levels and intensity. Also many find the run up to Christmas stressful and we are often more prone to winter bugs like flu. This is why it is important to make an extra effort to be kind to yourself and take extra care of your mental and physical wellbeing.

1. Sunlight & light therapy

During the winter months the days will shorten in the lead up t...

World Mental Health Day 2016: Emotional and Psychological First Aid

Posted by K Clark on Monday, October 10, 2016, In : Managing Stress

Each year the events for World Mental Health Day are focused around a different theme. This year the theme is of Psychological First Aid (PFA) and hopes to raise awareness of the value of emotional and psychological supportive interventions during a traumatic event, such as a natural disaster or serious incident. The aim of this approach was to reduce the impact of these events and therefore reduce the chances of people developing Post Traumatic Stress Disorder (PTSD).

The thinking behind...

Healthy Morning Routines for Good Mental Health

Posted by K Clark on Thursday, June 2, 2016, In : Building Structure

Many people who experience issues with their mental health find morning times difficult. This could be due to medication side effects, low mood or anxiety or a general lack of energy and motivation. Below are some ideas to help you to improve your morning times and establish healthier habits.

The foundations to getting a morning of to a good start are laid down in your night routine. Getting to bed and asleep by a reasonable hour (ideally before midnight) will help to give you the energy yo...

Seven Self Care Essentials For When You're Feeling Depressed

Posted by K Clark on Thursday, May 26, 2016, In : Building Structure

According to the Royal College of Psychiatrists, as many as 1 in 5 of us will experience depression during our lifetime. Depression, in the medical sense, is not just feeling a bit low or sad from time to time. This is very normal and we all experience some fluctuations in our moods over time. Depression is a condition where the person will experience persistent low mood over a period of time, for some it may be months or even years.

They may notice changes to their appetite, and consequenti...

Five Quick Strategies That Can Help You Manage Exam Anxiety

Posted by K Clark on Thursday, May 19, 2016, In : Managing Stress

As we approach the summer months many students will be preparing for exams. Exams can be a source of great anxiety so learning to manage your anxiety in an exam situation will help you to perform your best. Below are some tips you can practice to help you manage exam nerves.

1. Breathing exercises
When you feel your anxiety levels rising take a few moments out to refocus on your breathing. Place your hand on your tummy as this can help you feel more connected with your breath. Inhale through...

Tips for Writing a Formal Letter

Posted by K Clark on Tuesday, May 10, 2016, In : Managing Paperwork

There are a number of occasions where you may need to make formal contact with someone by writing. You may be applying for a job, making a complaint, replying to a formal letter or requesting additional information or clarity on an issue. Below is a guide on how you can structure your letter.

Additionally aim to keep the language in your letter clear and objective. Avoid making personal remarks or judgements. If you do need to share how an experience left you feeling own those views using f...

Making Sense of Facebook: A Beginners Guide

Posted by K Clark on Tuesday, April 5, 2016, In : Self Confidence

Facebook is the most popular of all the social media websites and applications available. According to it’s own figures, over one billion people worldwide are active members of the site. If you have just joined Facebook and you don’t yet know your way around the site or understand all the main features and language used on the site then this blog post hopes to make this a little clearer.

The image above is a typical view you will see when you first log into your Facebook account. This...

Returning to Work After a Period of Mental Ill Health

Posted by K Clark on Tuesday, March 29, 2016, In : Self Confidence

According to the Office of Statistics common mental health issues, such as depression and anxiety, and stress related illness have become some of the top causes of long term sickness. The term 'stress related illness' is often used to describe issues such as burnout, exhaustion, depression and anxiety. Taking time out from work can provide some respite but this can then lead to anxieties around returning to work. Below are some suggestions on managing the return to work after a spell of me...

A Beginners Guide to Social Media

Posted by K Clark on Tuesday, February 23, 2016, In : Self Confidence

Social media has become an extremely popular way to keep in touch with friends, family and other contacts. It also provides a potential space for making new contacts and friends from around the world. There are lots of options which are targeted at different markets and work in slightly different ways. Rather than try to cover every option out there I have stuck to the three most popular.

Facebook

Facebook is one of the oldest of the social media platforms and it is the most popular worldwide b...
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Decluttering Tips: Items That You Can Recycle

Posted by K Clark on Monday, January 25, 2016, In : Homecare

Embarking on a task like decluttering can be an emotional experience. We can form attachments to objects, sometimes long after they are useful to us, so letting them go can feel hard. Often knowing that the items are going to a new home or will be put to a new use can make this process easier to manage. Below are some ideas and suggestions of ways of disposing of some hoarded or unwanted items.

Books
Books can be easy items to rehome, especially if they are in a good condition. In this insta...

A Quick Guide to Developing New Healthy Habits

Posted by K Clark on Tuesday, January 12, 2016, In : Self Confidence

The New Year can be a time for revisiting goals and setting new ones for the coming year. Below are seven tips to help you to stay on track and ensure that your new habits become part of your regular routine.

1. Be smart

By smart, I mean, set SMART goals that are specific, measurable, achievable, realistic and timely. For more information on this see my earlier blog post on goal setting.

2. Action planning

If you imagine your goal as being the 'what' you'd like to achieve then your action pla...

Tips to Help You Manage Anxiety when Travelling to New Places

Posted by K Clark on Thursday, January 7, 2016, In : Managing Stress

Travelling to a new location can be daunting, especially if you experience anxiety. Sometimes, however, it is unavoidable. You may need to travel somewhere new to attend a health appointment, visit family or a friend, attend a meeting or interview or start a new job or study. Below are some steps you can take to manage the feelings of anxiety you may experience in this new situation.

Plan journey
If you are travelling via public transport you can use websites such as Travelline or National Rai...
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Activities You Can Do on Christmas Day

Posted by K Clark on Tuesday, December 22, 2015, In : Building Structure

Christmas Day is often thought of as a time when people spend time with family or loved ones, but for some this is not possible. This could be due to family circumstances, ill health, finances or personal choice. Whatever the reason, below are some suggestions of activities you can do over the Christmas period that can be done alone or with company and don't require extra cash.

1. Visit local parks and nature reserves
Getting out off the house and filling your lungs with some fresh air can be...

Christmas Shopping Tips if you Suffer with Anxiety

Posted by K Clark on Tuesday, December 1, 2015, In : Managing Stress

Christmas shopping can be stressful at the best of times, but if you suffer with anxiety it can be especially tough. Below are some tips to help you manage your anxiety levels while you do your shopping.

Plan Ahead
Planning ahead will help you to stay focused and enable you to work out a strategy for how to tackle your shopping. Make a list of the items you want to purchase and think about where you could get these items from. You can then make yourself a list per shop and take one shop at a...

Tips to Help You Stay Within Your Christmas Budget

Posted by K Clark on Tuesday, November 24, 2015, In : Managing Money

Christmas time can be a stressful time of year, especially if you are on a tight budget. Below are some tips on how you can keep to a budget this Christmas.

Presents

Planning has an important role when you are shopping on a budget. Start by making a list of everyone you are planning to buy a present for and set a budget for each person. Decide what you would like to buy and how much you are willing to spend and then target your shopping trips to buying just these items. Doing Christmas shop...

World Mental Health Day 2015: Dignity and Mental Health

Posted by K Clark on Friday, October 9, 2015, In : Self Confidence

The 10th of October is World Mental Health Day and theme for this years events is dignity. Dignity is such an important topic within mental health and it is a really positive step that mental health organisations are choosing to focus on this aspect of mental health this year. Below are a few of the thoughts I have had around the subject of dignity and supporting someone with a mental health issue.

Seven Tips to Help You Take Better Care of Your Hands and Feet

Posted by K Clark on Tuesday, September 29, 2015, In : Personal Grooming

Hands and feet take a fair bit of punishment over the course of our lifetime. Our hands are often exposed to the most and can get sore and cracked during the colder weather, we use them for washing and cleaning tasks around the home, DIY tasks and they often become the victim of picking or biting during times of stress. Feet experience a similar level of stress and often spend much of their time in socks and shoes, being walked upon, they often get knocked and banged and, like the hands, ar...

Good Kitchen Hygiene - A Beginners Guide

Posted by K Clark on Wednesday, September 2, 2015, In : Homecare

Maintaining a hygienic kitchen is vital for maintaining your own health and wellbeing. Below are a few steps you can take to ensure that your food storage, preparation and eating space are up to scratch.

Food Storage
Ensure that meats and fish are stored in the fridge or freezer. Pay close attention to the food labels as this will provide you with information on shelf life and cooking instructions. Always store raw and cooked meats separately. Ideally store refrigerated meat on the lowes...

How to Survive a Blip in Your Mental Health

Posted by K Clark on Monday, July 13, 2015, In : Managing Stress

Mental health conditions, such as depression, anxiety and schizophrenia, can fluctuate over time. Sometimes you will feel well and like you are managing your mental health really well and at other times things will seem to be going less well. Some dips in wellbeing are very normal so learning strategies to help you through these times will help to reduce the risk of these tough spells progressing into full relapses.

Everybody living with a mental health condition will have a unique experienc...

5 More Apps to Help Manage Your Mental Health

Posted by K Clark on Sunday, June 21, 2015, In : Managing Stress

Following on from an earlier blog post where I reviewed some apps that can help you to manage your mental health, I thought it would be helpful to share some more.

1. Buddhify

Buddhify is one of the best mindfulness apps I have come across. It has over 80 different guided mindfulness exercises which are broken down in to categories based on your need and environment. Some are more introspective while others make use of the sights and sounds from your present environment. Most of the guided e...

Depression Awareness Week 2015: The Benefits of Using Mood Diaries

Posted by K Clark on Tuesday, April 21, 2015, In : Asking for Help

As it is Depression Awareness Week I thought it may be helpful to share some tips on how mood diaries can be used and how they can help to monitor and manage a mental health condition such as depression.

What are Mood Diaries?
Mood diaries are a form of record or log of your mood throughout the day over a period of time. They can be kept over a short period of just a week or two or as an ongoing tool for for monitoring a longer term condition. Mood diaries can be kept in a variety of format...

Help to Minimise the Effects of Self Destructive Behaviour

Posted by K Clark on Sunday, March 15, 2015, In : Managing Stress

This could potentially have been a blog post about self harming but I know that many of us tend to have behaviours that don't strictly fall into this category but the behaviour is potentially harmful nonetheless. With this in mind I have widened the topic to include all forms of self destructive behaviour. This is because we are all vulnerable and likely, at one time or another, to have taken actions that are self destructive or self sabotaging and slow down the process of achieving of an e...

Tips for Getting Up Earlier

Posted by K Clark on Tuesday, March 3, 2015, In : Building Structure

Last year I shared some tips for getting a good nights sleep. Developing a healthier routine for waking up and getting going with the day can play an important role in forming good sleeping patterns. Below are some tips for improving your morning routine and waking earlier.

1. Buy and Use an Alarm Clock
This is going to sound a little obvious, but investing in a good alarm clock and using it daily will really help you to establish a new waking routine. Decide on an end goal wake up time, idea...

More Tips to Help You Stay Within Your Budget

Posted by K Clark on Monday, February 16, 2015, In : Managing Money

This post is a follow up to an earlier one where I shared tips for living within a budget. In this post I will share some suggestions on the best places to shop for different items. These suggestions are based entirely on my own personal experience and I have not received any financial incentive or sponsorship by any of the stores or websites named.

Food

Using price check websites, such as My Supermarket will help you to search out bargains and compare the prices of items across different supe...

Time to Talk Day

Posted by K Clark on Thursday, February 5, 2015, In : Asking for Help

Today is Time to Talk Day, a campaign run by the Time to Change mental health charity. It's aim is to break down some of the stigma that surrounds mental illness and get people talking about their own mental health and asking friends how their mental health is. There is an odd taboo that surrounds mental illness where people feel an anxiety that if they talk about their own mental health this will make them vulnerable and those around them will judge them harshly and won't understand.

The ...

Five Apps for Positive Mental Health

Posted by K Clark on Monday, February 2, 2015, In : Managing Stress

Following on from a blog post last year reviewing apps that can help you to improve your life skills, I thought I would share 5 apps that I have come across that aim to help with the management of mental health and wellbeing.

Optimism

This is a mental health monitoring app and is excellent for anyone looking to develop a greater insight into their own mental health. It allows you to keep track of symptoms, staying well strategies, triggers and symptoms with the option of also adding diary...

12 Free or Low Cost Activities To Do This Winter

Posted by K Clark on Saturday, December 20, 2014, In : Building Structure

With Christmas, New Year and rising fuel bills winter time can be tough on the pocket so finding some low cost or free activities to fit around the expenses can really help the pennies go a little further. Below are 12 suggestions of activities you can do that cost little or no money.

1. Visit Local Parks, Gardens and Nature Reserves

Although it may be cold out, if you wrap up warm a brisk walk can be really invigorating. Visit Parks and Gardens website to find parks, public gardens, nature...

Nine Tips for Keeping Warm on a Budget

Posted by K Clark on Sunday, December 14, 2014, In : Managing Money

If you are on a tight budget then winter can be a worrying time as it's often when the energy bills will increase. Below are some tips for keeping warm without spending lots of money.

1. Insulation

Thick curtains that completely cover the windows will help keep warmth in and cold out. Another suggestion is to check if your local council is running any schemes to help you insulate your home. Closing doors between rooms will also help to hold in heat, especially if you are using a portable heat...

Top Tips for Surviving Christmas

Posted by K Clark on Monday, December 1, 2014, In : Managing Stress

Christmas and New Year can be challenging time for many people living with mental health issues. Below are some tips and suggestions on how to get through this time.

1. Plan Quiet Time
If you know that you are going to be around more people than usual over the Christmas period plan in some times when you have some quiet time to recharge. Socialising can be exhausting, especially if it's not something you are used to doing or you are going to around people you would not normally see. Having s...

Supporting an Anxious Child

Posted by K Clark on Monday, November 10, 2014, In : Managing Stress

I've had a few enquiries recently relating to helping children and young people with anxiety so thought it may be helpful to write todays blog post on that subject. Anxiety is an emotion we will all experience at one time or another and it's often a reaction to stress or a sign that we are not coping. Unfortunately anxiety is becoming increasingly common amongst children so I'm offering a few tips to help you to support an anxious child.

1. Listen and Observe

Children and young people wil...

Increasing Your Social Circle and Building New Friendships

Posted by K Clark on Monday, November 3, 2014, In : Self Confidence

Having a strong social network and doing regular social activities can help you to feel more resilient and have better mental health. Below are a few tips of places and activities you can do to increase your social circle and create more opportunities to make new friends.

1. Learn a New Skill

Many colleges and educational establishments offer a broad range of study opportunities ranging from learning a new qualifications, vocational course and short leisure courses which teach you a new skill ...

Five Apps to Help You with Your Life Skills

Posted by K Clark on Thursday, October 30, 2014, In : Managing Money

Below are five of the apps that caught my eye that I think prove excellent value for money and can help you to improve your life skills.

Unfilth Your Habita t

If you are sensitive about bad language then be warned, the world 'filth' is frequently substituted with another word beginning with the letter 'f'. That said, this is an excellent app for assisting you in getting on top of housework, decluttering and generally getting your home more organised and tidy. Its straightforward language mak...

World Mental Health Day 2014: Living With Schizophrenia

Posted by K Clark on Thursday, October 9, 2014, In : Asking for Help

According to the Mental Health Foundation, Schizophrenia effects around 26 million people worldwide. Schizophrenia is a condition that attracts a lot of confusion, fear and misunderstanding. This years focus for World Mental Health Day is "Living with Schizophrenia" and the aim is to raise awareness of the condition and the people who live with this diagnosis.

Schizophrenia falls into the group of mental health conditions known as psychotic conditions. This means that sufferers will usuall...

Preparing for Health Appointments

Posted by K Clark on Sunday, September 14, 2014, In : Asking for Help

Appointments with healthcare professionals can be daunting so doing a bit of preparatory work prior to the appointment will help you to feel more confident and get the most from the appointment. Below are some suggested steps you can take in the lead up to an appointment.

1. Check Location
If you are seeing a professional for the first time and the appointment is going to be in an unfamiliar venue then it is worth you checking exactly where the venue is, what transport you can use to get you to...
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Five Reasons To Do Something Creative Today

Posted by K Clark on Monday, September 1, 2014, In : Managing Stress

Creative hobbies have been steadily growing in popularity over recent years. This may be due to people needing to tighten their belts and be more creative with their money. The ability to find ways to repair and refashion old, worn out items can extend an items life span.

Creative hobbies covers a broad and ever expanding range of pursuits, including art and craft activities like painting, sketching, knitting, crochet, card making, sewing, embroidery and much more. They also include activ...
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Top Tips for Filling in Forms

Posted by K Clark on Tuesday, August 12, 2014, In : Managing Paperwork

Our ability to complete forms can have an enormous impact on our ability to access education, employment and financial assistance. Below are some tips to help you in completing any paperwork that comes your way.

1. Time
Give yourself a good chunk of time to complete any paperwork. With daunting forms it's tempting to leave it till the last minute but this will just cause further stress and anxiety. If the form is large with a number of pages, break the task of completing it into manageable c...
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How to Create an Emotional First Aid Kit

Posted by K Clark on Sunday, August 3, 2014, In : Managing Stress

In an earlier post about preparing for times of stress or mental unwellness, I suggested creating your own emotional first aid kit. An emotional first aid kit works in a very similar way to a traditional first aid kit that you would keep in your home for treating minor injuries and physical health issues. The idea is that you create a central place where you can store the kind of items that would help you through an emotional crisis or time of stress.

As this may seem a little bit of an unus...

Personal Care: Tips for Reducing Body Odour

Posted by K Clark on Monday, July 28, 2014, In : Personal Grooming

Personal hygiene and self care skills are important for three reasons; they will improve your social interactions and personal relationships, they will help you to stay fit and healthy and they will help to improve your confidence and self esteem. As the British summer heat gets into full swing feeling and smelling clean and fresh is extremely important. Below are some tips for getting on top of body odour and keeping clean and fresh.

1. Daily Baths or Showers
Having a bath or shower daily i...
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Five Tips for Managing Anxiety & Anxiety Attacks

Posted by K Clark on Tuesday, July 22, 2014, In : Managing Stress

According to the charity, Anxiety UK, anxiety affects one in six adults living in the UK. Anxiety is the term used to describe the physical and emotional sensation of fear or nervousness. You will be more prone to it's effects at times of stress, during and after a traumatic experience or when you are in a situation that scares you or makes you fear for your safety.

Some of the main symptoms include shortness of breath, palpitations, upset stomach, dry mouth, sweaty palms and tense musc...

Preparing for Stress and Mental Unwellness

Posted by K Clark on Sunday, July 13, 2014, In : Managing Stress

If you are someone who has a lower threshold for stress or you suffer with an on-going mental health issue then making a plan for how you will cope with difficult periods could help a great deal. Below are a few suggestions of ideas that may help you if you know you are approaching a stressful time or event.

1. Develop Your Support Network

Build friendships with people who you can be honest about your feelings with. Look for people who can listen and who will respect your wishes and allow yo...

Getting Ready for Independence

Posted by K Clark on Monday, July 7, 2014, In : Homecare

With so many students getting themselves geared up for moving away from home and going off to university it seemed like a good time to share some tips and suggestions on what to buy or acquire when moving out from home and into a shared house or halls of residence.

The Basics: Utensils for Cooking

1 large and 1 small saucepan with lids
1 non-stick frying pan
A wooden spoon
A knife, fork, teaspoon and tablespoon
A sharp knife for preparing food
A chopping board
A fish slice - plastic is best for using...

Food Shopping for Beginners

Posted by K Clark on Monday, June 30, 2014, In : Homecare

Shopping for food and other household products is a skill that is important to learn if you are living independently. Below are a few tips to help get you on your way.

1. Make a list
Preparing for a shopping trip will help you stay focused and stick to a budget. Go through your cupboards, fridge and freezer and see what needs replacing or restocking. Think about meals you enjoy and can easily prepare and check you have all the ingredients. Any you don't already have can go down on your l...
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Getting on Top of Housework

Posted by K Clark on Monday, June 23, 2014, In : Homecare

1. Make a List
Slowly walk around your living area with a notepad and pen. If it helps, imagine that you are at someone else's home and that you are helping them identify jobs that need doing. As you work around each room jot down every job that you can see that needs doing. Try to be as objective as possible and avoid getting into self critical conversations with yourself about what you should have done. These kind of judgements will do nothing to motivate you and will just leave you fee...
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Personal Care on a Budget

Posted by K Clark on Monday, June 16, 2014, In : Personal Grooming

If you were to listen to advertisements you would find it hard to believe that you could look good on a small budget. The hair and beauty industry is big business and we are constantly being bombarded with information and advise on how we can improve the quality of our lives through using the right shampoo, conditioner, moisturiser, make up, razors, shaving cream and so on. The truth is looking and feeling good doesn't need to cost and arm and a leg. Here are some tips on how to look your ...

Tips for Getting a Good Nights Sleep

Posted by K Clark on Sunday, June 8, 2014, In : Building Structure

Never underestimate the value of sleep. Good quality sleep can underpin good physical and mental well being and shape how you approach the coming day. If you have slept well you are more likely to feel refreshed, motivated and ready to take on the day and any challenges it may bring. If you haven't you may feel sluggish, unmotivated and irritable. Listed below are some tips to improving your sleep patterns.

1. No Heavy Meals After 7pm
Try to avoid eating heavy meals late at night and idea...

Setting and Achieving Goals

Posted by K Clark on Monday, June 2, 2014, In : Self Confidence

Being able to effectively set and achieve goals can be enormously satisfying and can really help to build up self esteem and self confidence. If you are new to goal setting then start small with daily targets that you aim to achieve that day. Before you get started here are some points you may want to consider:

1. Be Specific

Be precise about what it is you want to achieve. If one of your goals is to lose weight then state exactly how much weight you would like to lose or what your target...

Tips For Organising Paperwork

Posted by K Clark on Monday, May 26, 2014, In : Managing Paperwork

1. Use Trays to Organise Incoming Post

You can pick up office stationery very reasonably from discount shops so buy yourself one tray for each member of the household. Label them and put them somewhere visible and convenient. Make sure every item of incoming post gets allocated to one tray. If it's not addressed to a member your household then the chances are it's either been delivered in error or it's junk mail. If you suspect it's been delivered in error, write 'not at this address' and ...

Tips For Decluttering Your Home

Posted by K Clark on Tuesday, May 20, 2014, In : Homecare

1. Plan
Before tackling each area get yourself 4 boxes. Label one 'Keep', one 'Donate', one 'Sell' and one 'Throw'. Every item you sort out must be allocated to one box and don't second guess yourself once you have made a decision.

2. Break tasks down in to small chunks
Rather than deciding to tackle your whole house or even a whole room look for small areas that you can work on for a given period. For example, start with a drawer or or shelf and work through each item in that area allocat...

Staying Mentally Well

Posted by K Clark on Saturday, May 10, 2014, In : Asking for Help

It is Mental Health Awareness Week from 12th - 18th May 2014 so I thought it may be helpful to share some ways in which you or a loved one can stay well.

1. Social Activity
Doing something that gets you into contact with people every week can be vital for staying mentally well. We are all different and require different levels of social contact but doing something with others can be an important way of reducing feelings of loneliness and isolation. The activity...

Filling Your Days With Meaningful Activities

Posted by K Clark on Thursday, May 1, 2014, In : Building Structure

When you have an extended period of free time it can become very easy for your days to loose structure or meaning. Sometimes this free time is a choice and other times it is imposed on us, either through personal circumstances such as ill health or disability, or through an external situation like redundancy. Filling the time with activities that feel meaningful to you can help your days maintain structure, reduce feelings of isolation and loneliness and help to build confidence and learn n...
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Tips for Managing Change

Posted by K Clark on Friday, April 11, 2014, In : Managing Stress

Change is an integral part of life and for many can be a source of stress and upheaval. The following tips are some ideas and strategies that may help you to manage change in your life.

1. Research and Ask Questions
One of the toughest challenges with any change is the feeling of powerlessness. No matter what the change is, the more information you can arm yourself with the better. Sometimes it's hard to know what it is we don't know and need to know, so talking to a friend or family memb...
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Tips for Living on a Budget

Posted by K Clark on Sunday, July 21, 2013, In : Managing Money

1. Sit down and take the time to go through your bank statements and bills to work out how much money you have coming in each month and what your regular outgoing costs are. It will take a bit of time to do and can be a little depressing, but is well worth doing as it will show you how much money you have to play with each week.

2. If money trickles through your fingers without very much to show for it you may want to consider keeping a spending diary for a month. The idea is that you write ...

Assertiveness

Posted by K Clark on Saturday, June 8, 2013, In : Self Confidence

Being able to express your needs and feelings in a way that is assertive is a valuable skill and can help to build self confidence. An assertive person is able to express there views and needs clearly to others without becoming passive or aggressive. By that I mean that you don't let others impose their point of view on you and you don't impose yours on them. You just say what it is that you feel and want and let others do the same.

Like many skills, assertiveness takes time to master and n...
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Taking Care of You

Posted by K Clark on Tuesday, April 16, 2013, In : Personal Grooming

Personal care is an important part of looking after yourself. It serves several roles including:

- Health & Hygiene - it helps use stay physically healthy and recover from health problems quicker.
- Self Confidence - feeling clean and well presented can help us to feel better about ourselves
- Expressing Your Personality, Likes & Interests
- Improves Personal Relationships
- A Means of Showing Yourself Love & Kindness

There's a saying that goes something like, you can't love somebody else unti...
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Relaxation

Posted by K Clark on Tuesday, March 5, 2013, In : Managing Stress

Learning to relax is a vital part of staying healthy, both physically as well as mentally. There is no right way to relax but you should ideally be aiming for an activity which calms you. When you are calm your breathing is slowed and it comes with ease, your muscles feel loosened and free of tension and your thoughts start to slow down and you feel able to think clearly.

There are a number of activities you can do to coax your body and mind into this state. These include the following:

- ...
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Winter Blues

Posted by K Clark on Monday, February 4, 2013, In : Asking for Help

As the evenings start to draw in and the weather gets colder many people experience a drop in their mood. They may have less energy and motivation, notice changes in appetite, feel tense and generally feel a bit low. This is extremely common and recognised by scientists to be triggered by the changes in light levels and intensity at this time of year. This is because our we need sunlight to release the chemicals necessary for our brains to function well.

How can I help myself

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