Take a moment, close your eyes and, think of the phrase “holiday season” or “Christmas period” or “festive season” What comes to mind? Is it positive or negative? Do you feel excited or stressed? Although festive season can be very uplifting for some of us, not all may feel the same way. You might be
Let’s jump straight in – setting boundaries at work means establishing healthy professional practices for yourself. They can help you stay productive and happy at work and allow you to separate your work life and personal life more effectively. Therefore, they are a professional requirement and will help you to establish limits and communicate your
As we know, especially if you have read my previous blog, boundaries are important in every part of life, and your finances are no different. Not only can setting financial boundaries help to protect your money, but it can also protect your relationships and your mental health. But what exactly are financial boundaries, and how do
Boundaries are essential for good relationships, a healthy happy mind and an important foundation pillar of good social wellness and wellbeing. In the 8WiseTM Programme we spend a lot of time helping people to learn how to set clear boundaries in order to reduce misunderstandings and develop better relationships. But, as we all know, setting
Let’s start with some facts about grief. Fact 1: we will all experience grief in our lifetime. Fact 2: we can grieve many things, not just death. The reasons for grief are many, such as the loss of a loved one, the loss of health, or the letting go of a long-held dream. Fact 3: Dealing
Seasonal affective disorder (SAD) is a type of depression that has a seasonal pattern. The episodes of depression tend to occur at the same time each year, usually during the winter. As with other types of depression, two of the main symptoms of SAD are a low mood and a lack of interest in life. SAD
Cognitive distortions are internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves. Our brains are continually processing lots of information. To deal with this, our brains seek shortcuts to cut down our mental burden which can lead to faulty or inaccurate thinking, perception or belief that
So, you have identified you need to start taking care of your mental health and wellbeing a little better whether that be through a recovery or prevention approach. You have come to realise that living the 8 Wise Way is how you will develop the mental wealth needed to be back in control of the
The Mental Health Continuum is a tool which helps us to think about our wellbeing and what actions we can take to improve it. It helps us to identify where and when our mental health is low and trigger us to implement strategies to help with our recovery. It also helps us to identify when our
Click here to download and print your cards. If you would like to book a session or register for our next programme, get in touch today. For more information on 8Wise™ and the mental health services provided check out the rest of this website. The post 30 days of Mental Health Tips appeared first on
Stress is a normal part of life. Stressful events can range from minor, easy-to-manage moments, to major or life-changing events that are difficult to cope with. You’ve probably faced many different life events that have been stressful to some degree and many of them would have been directly linked to a life transition. Life transitions
So, you’ve used the 8Wise™ Evaluations to identify what your current wellness levels are. You’ve created your 8Wise Map to help you navigate your 8Wise journey. But now what? Well, now it’s time to set your goals and put together your action plan. But where do you start with that? How do you know what
Are you ready to start developing optimal mental health and wellbeing for an improved quality of life? Before getting to work on developing your 8 Wise™ Map lets first recap each of the eight key elements of the approach. Emotional Wellness: involves your ability to cope with stress, express emotions, and feel positive about your
I had seen inside my first mental health hospital when I was 8 years old. As a visitor I didn’t find it scary, I didn’t find mental health or mental illness scary either. I just accepted it as part of life, as a part of my life. Fast forward ten years and as I visited
In this week’s blog we are carrying on with our summer of self-care ideas. Using the summer months to relax and recuperate from what the year has thrown at you so far will set you up positively for the remainder of the year. I’ve said it once and I’ll say it again, To Live the
Let’s be honest, while summer festivities offer an often much-desired break in our day-to-day routines, the go-go-go schedules we create for ourselves can also become overwhelming and stressful which can have an impact on our mental health and wellbeing. To Live the 8 Wise Way for a Healthier Happier Mind all year round, a consistent
According to research, once we’ve learnt and adjusted to the best way of doing something, and can comfortably repeat it, our brain’s learning centres essentially shut down. This allows us to go into ‘autopilot mode’, so that we no longer have to put as much effort into the things we do … this is known
Did you know that because each of our brains functions differently the way we think and overthink is different too? What is common amongst us is the flurry of negative emotions overthinking can bring, leaving us feeling like we are drowning under them all and that there is no way out. Instead, we just keep
Many of us have engaged in self-sabotaging behaviours that have become habits. We allow these behaviours and thoughts to continually undermine our success and happiness. Some of our self-sabotage is so subtle, it’s easy to miss. We often fail to recognize how our actions are hurting us. However, there are common actions, thoughts, and behaviours
Do you self-sabotage? Try assessing yourself against the points from the self-sabotage test of Dr. Kinga Mnich, to identify if self-sabotaging behaviours are holding you back from achieving optimal mental health and wellbeing in your life by blocking you from achieving your goals and being fulfilled with your life and liking the person you
Is working from home unbearable in this heat? Are you struggling to sleep in a warm stuffy room. It’s nice to approach summer and have good weather but heatwaves can impact our mental health and wellbeing. Here are 8 Wise Ways to Cool a Room this summer. 1. Close the curtains and blinds Closing our
Feeling unproductive can be stressful and frustrating. If you’ve been struggling to be productive, here are some steps to help boost your productivity levels. Tidy space: Getting rid of clutter and keeping tidy spaces improves your environmental wellness which can give you mental clarity helping to improve your decision-making ability, productivity, and overall well-being. To-do
Using a 30-day challenge can be an effective strategy for building new habits. Choose your challenge carefully to ensure it aligns with your goals and set realistic expectations for what you hope to accomplish from it. To get you started in becoming a 30-challenge winner, give this one a go for a healthier happier mind.
Emotional Wellness is achieved when we have secured some balance by successfully learning to cope effectively with life’s challenges, traumas and transitions. When we have emotional wellness, we feel in control of our feelings, confident in ourselves and our abilities, we can control our behaviours, and can handle the challenges occurring throughout our life. Emotional wellness
You might have heard us talking about our unique 8Wise™ Wellness Programme – developed by psychotherapist and author Kim Rutherford (you can read her recent interview here). We’ve run workshops about it, spoken about it at events and referenced it a lot in our social media posts. In case you’re unsure of what it is,
If you want to boost your physical wellness for optimal mental health and wellbeing here are a few ideas of where you can start to make changes in your everyday life that will have a positive impact. 1. Eat nuts and seeds Nuts and seeds are incredibly nutritious. They are packed with protein, fibre, and
There’s a name for that very particular brand of dread we feel on Sunday nights – the ‘Sunday Scaries’, that nagging feeling of nervousness and anxiety that creep up on us as at about 5pm on a Sunday. The dread about returning to work on Monday, the apprehension about an upcoming event or situation, the
1. Identify and learn to manage your triggers What causes your anxiety? What triggers it? Sometimes this can be obvious, like caffeine or work stress, and other times the triggers can be less obvious. Sometimes there may be so ant differing factors that it can take time to work the specific triggers out and you
Sleep problems are a common and a disruptive symptom of mental illnesses that are often overlooked. Sleep deprivation can contribute to moodiness, high blood pressure, poor concentration, the prolongation of mental illness, work difficulties, auto accidents, and more. Meaning it impacts every element of your wellness spectrum which is why we cover it in so
Practicing ‘relaxation’ is paramount to managing stress and anxiety. It helps us to have a calmer and clearer mind which aids positive thinking, concentration, memory and decision making. Relaxation slows our heart rate, reduces our blood pressure and relieves tension, making it essential component to the 8Wise™ Wellness Programme. Here are our 8 Wise Ways
What is Stress? Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Symptoms can range from mild (e.g., headaches and stomach aches) to severe (e.g., anxiety and depression). Acute vs. Chronic Stress Acute stress
These days it’s hard not to get overwhelmed occasionally. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer. Learning how to manage your stress takes practice, but you can — and need
Anxiety is a mental and physical reaction to perceived threats. In small doses, anxiety is helpful. It protects us from danger, and focuses our attention on problems. But when anxiety is too severe, or occurs too frequently, it can become debilitating. 10 Differences between Worry and Anxiety We tend to experience worry in our heads
These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.
Cognitive distortions are irrational thoughts and unhelpful thinking styles that can influence your emotions and trigger anxiety. Everyone experiences cognitive distortions to some degree, but in their more extreme forms they can be harmful. Below is a list of the most common cognitive distortions. Use the list to identify which ones you may be prone
These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.
Anxiety is a mental health condition that can cause feelings of worry, fear, or tension and for some it can escalate into panic attacks and distressing physical symptoms. What causes anxiety and anxiety disorders can be complicated because it’s likely to be a combination of factors, such as genetics, environmental reasons, and conditioned mind responses.
These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.
Many people experiencing the symptoms of anxiety can begin to wonder if there is something wrong with them. One typical fear is that they might be going crazy. Unfortunately, the reactions and comments from other people such as, ‘just get yourself together’ are not very helpful. Although you might feel alone in your struggle against
These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.
You might have heard us talking about our unique 8 Wise™ Approach – a programme that has been developed by psychotherapist and author Kim Rutherford (you can read her recent interview here). We’ve run workshops about it, spoken about it at events and referenced it a lot in our social media posts. In case you’re
An Interview with Kim Rutherford – Psychotherapist, Author and Founder of 8Wise™ – the blueprint for optimal menta health and wellbeing Kim Rutherford set up Dalton Wise back in 2017 in response to her own journey with mental health. In this week’s blog post, she shares some of that journey with us, and how it
In this amazing article by Rob Suhozahe he provides an excellent overview of Stress Eating and some tips to manage it. If you often find yourself munching on chips, cookies, or other high-calorie, low-nutrition snacks when you’re stressed, you’re not alone. One study found that 38% of adults had eaten unhealthy foods or overeaten to
From minor challenges to major crises, stress is part of life. And while you can’t always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being. That’s why it’s essential to have effective stress relievers that can calm your mind and body. I
This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Six: Goodbye Part 1 – Take Care of Your Foundation Dimension Listen now View all podcasts Welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. I
This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Seven: Goodbye Part 2 – Take Care of Your Internal Dimension Listen now View all podcasts Hi everybody, and welcome to the Live the 8WiseTM Way podcast with me Kim Rutherford, Psychotherapist, author, and creator of the 8WiseTM method for better mental health and
This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Four: Developing Healthy Coping Mechanisms Part 2 – Mindfulness & Meditation Listen now View all podcasts Hello everybody and welcome to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author, and creator of the 8WiseTM method for better mental health and
This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Five: Developing Healthy Coping Mechanisms Part 3 – Debunking Stress Myths Listen now View all podcasts Welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and also wellbeing,
This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-One: Ending the Year the Wise Way Listen now View all podcasts Hello everybody. Welcome to the Live The 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. How are you doing?
This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Two: Hello 2023 Listen now View all podcasts Hello everybody. Welcome to 2023 and welcome to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. We did it. We
