This episode's quote:"When I look back at all of these worries, I remember the story of the old man who said on this deathbed that he had had a lot of trouble in his life, most of which never happened" - Winston ChurchillCoronavirus continues to affect our lives in many ways. It may be that you are just not connecting with loved ones or work colleagues as you used. You may feel anxious about your responsibilities. Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess.In this episode and the next one, e will explore solutions to reduce the stress you may be feeling right now.Information shared on this episode to reduce your levels of stress:stress is part of life“the koala bear syndrome”importance of self-awarenessself reflective questionsdo you find it hard to relax?do you express your difficult emotions towards others?how is your communication received by others?how do you react to criticism?journalling to stay self-awarethe importance of laughtersleep hygiene practiceshow to do lists can support you to manage your stressthe importance of social connections for our health and wellbeinghow to stay connected with family and friendswhat to do when you are isolatedschedule your contact with othersconsider connecting with others when going for a walk or exercisingPlease SUBSCRIBE and leave your comment.You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020For more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Coachuwellness

Solutions To Your Stress - Part A

This episode continues our discussion of gratitude and what we can do to cultivate it.Information shared on this episode to cultivate an attitude of gratitudeanxiety and depression and our brain mechanismsexploring how we deal with stress and criticismusing reflection to identify our achievements and increase our self awarenessreflect on people in our life and their impactimportance of commitment and tenacity to stay strong mentally, feel calm and controlhaving purpose with our gratitude e.g. to enjoy life more, feel more happywe listened to Mary’s morning gratitude meditation as a way to support your gratitude practice : https://insighttimer.com/coachuwellness/guided-meditations/morning-gratitude-intentionWe would love your feedback on our podcast. Click on this confidential link:https://www.surveymonkey.com/r/JM7PYJCFor more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Cultivate an Attitude of Gratitude - part B

“I am not suggesting that gratitude will come easily or naturally in a crisis. It’s easy to feel grateful for the good things. No one “feels” grateful that he or she has lost a job or a home or good health or has taken a devastating hit on his or her retirement portfolio…Consciously cultivating an attitude of gratitude builds up a sort of psychological immune system that can cushion us when we fall. Gratitude provides a perspective from which we can view life in its entirety and not be overwhelmed”, by Dr. R. Emmons Gratitude is a feeling or attitude that acknowledges a benefit or experience. •More than a tactic / strategy •It can be cultivated and it can increase levels of wellbeing and happiness Information shared on this episode to cultivate an attitude of gratitude group think and self-fulfilling prophecies the importance of determination and perspective changing the way we think how reflecting on 3 good things daily can enhance your gratitude and wellbeing savouring memories to remember times and events that we are grateful for the power of the gratitude letter - listen in to me taking Danny by surprise with my heartfelt letter of gratitude! We would love your feedback on our podcast. Click on this confidential link: https://www.surveymonkey.com/r/JM7PYJC For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Cultivate an Attitude of Gratitude - part A

Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group. Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women. Through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing. Information shared on this episode to manage our energy, reduce fatigue and burnout: increasing out energy self awareness - rating our energy out of 10 and paying attention to our body where energy comes from what happens when our stress hormones are activated what can impact our energy tips to manage our energy fluids / water coffee in moderation teas / soups complex carbohydrates vs. simple carbohydrates B vitamins vegetables / fruits that are high in fibre nuts / seeds / legumes a sample nutrition plan - breakfast, lunch, dinner and snacks Contact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/resources/ For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Nutrition for Managing Energy and reducing fatigue and burnout

“The fear and uncertainty fuelled by the COVID-19 crisis is putting extreme pressure on our finite resources. The consequences include poor decision-making, breakdown, and burnout.” by Tony Schwartz and Emily Pines, in HBR, March 23, 2020 We are certainly feeling that pressure in Melbourne at the moment in lockdown 2.0. That is why we have a special guest on today’s episode Reducing Environmental Stress and Fatigue, Lee Chambers - – Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing Lee’s Bio: Having spent the last 10 years working in a variety of fields, including local government, a corporate organisation, and in elite sports, he has now brought his experience and qualifications with the aim to impact the wellbeing of thousands of individuals and businesses through organisational wellbeing advancement, while looking to promote conscious and purpose lead leadership internally.Lee has qualifications in Performance Nutrition, Environmental Psychology and Advanced Sleep Consultancy, and he delivers multi-disciplinary workshops focused on improving performance and productivity through increasing employee wellbeing. This is an issue very close to his heart, as after losing the ability to walk in 2014 due to chronic illness, he has battled back to achieve a positive health outcome, and is now on the pathway to become medication free. He also presents the Health and Wellbeing show on Ribble FM Radio, and speaks in Educational establishments about his varied career path, health challenges and having a resilient mindset. Based in Preston in the North of the UK, Lee is currently working with business owners and employee teams to create culture change, wellbeing strategies and champions. He is a father of 2, coaches a disability football team, and enjoys eating good food with good friends. He is currently writing his first book, “How To Conquer Anything”, which will be released in November 2020. Information shared and discussed on this episode: life in Preston, U.K. right now what is environmental stress and how it accumulates and compounds why we face more challenges right now as we adapt at home, including a loss of daily anchors and blurring of boundaries strategies to reduce our environmental stress and fatigue accept the challenge we are feeling recognise your efforts and achievements create new anchors and routines e.g. simulate your commute to work, by getting dressed in the morning and leaving your house briefly partition and manage your work space at home have regular and frequent breaks to disconnect from work, to ensure we actively recover and rest implement good work structures and boundaries mindfully interact during video meetings to become masters of technology, rather than the technology mastering you. To contact Lee: Lee’s Consultancy: https://leechambers.org Twitter: @essentialise Facebook/Instagram: @essentialisecoach Linkedin: https://www.linkedin.com/in/lee-chambers-278a6518a/ Youtube: https://www.youtube.com/leechambersessentialise https://www.leechambers.org For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Reducing Environmental Stress and Fatigue

Following on from our last episode, we want to support you with your ability to cope with change and challenge. We know challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. Information shared on this episode: How mindfulness meditation can improve the quality of our life and help us to get through challenges Following a guided meditation can reduce the “chatter” and increase our calm Listening to music can also be beneficial in supporting us It can increase our joy, productivity and even support better relationships Mindfulness meditations can improve our clarity, focus and increase a sense of calm The 2 guided mindfulness meditations shared include: https://insighttimer.com/coachuwellness/guided-meditations/body-scan-mindfulness-meditation-2 https://insighttimer.com/coachuwellness/guided-meditations/mindful-pause-to-relax-and-refocus For more information on wellbeing, support, resources, tips or to contact us: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Embrace Challenge and Thrive... Part B

“I see my challenges as opportunities to grow, I flow easily with change, I face my fears and responsibilities with ease.” - A Mary Mangos original affirmation.Sustained exposure to change and challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. Let’s work on how we manage or deal with our challenges.When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. On today’s episode and the next one to follow we will be exploring another part of the Mental Toughness Framework - Challenge.Information shared on this episode:we explain how an average person might behave with challenge in their life and how they respond to fear.the importance of not continuing to tolerate all of your responsibilitiesbe aware and write down what you are responsible fordelegate some responsibilitiesfamily meeting ideas were explored to support the development of skills and competence in family members and a better distribution of choresthe R.A.I.N technique was also explained, to support you to turn towards your life and stay in the present moment. It involves: Recognising your emotions, Accept life as it is without wishing it were different. Investigate the impact it is having on you without judgment. Finally Nurture yourself with self compassion and positive self talk.If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.For more information on wellbeing, support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Embrace Challenge and Thrive

"When you stop worrying about what you cannot control, you have time to change the things you can control and that changes everything” by @MarcandangelAmidst the uncertainty of living under COVID-19 and not knowing what our future may look like, it is not unusual for many of us to feel a sense of lack of control. However we can regain some of our power.We know from psychological research and in particular in the mental toughness field, the having a good sense of control is vital to our productivity and wellbeingHaving control is so important for our wellbeing and a key part of our mental toughness – which determines in part how we behave, act and how we feel. Mental Toughness is a personality trait that can be improved - a trait that determines how people deal with challenge, stressor and pressure…irrespective of prevailing circumstances.There is a great mental toughness assessment and development tool- the MTQ48. Within this framework there are 4 components: Control, Challenge, Confidence and Commitment.In this episode we focus on control which involves “life control” and “emotional control”, which is so relevant right now during these uncertain and challenging times.Information shared on this episode:what does it mean to have low control for adults and childrentaking a positive view by identifying our achievementsvisualising themselves making a real differencehaving manageable plansimportance of relaxing and emotional management strategiesidentifying your stressful situations you want to changewriting down your worrieshaving a daily routine for work and non-work activitiesusing reflective questions to increase our sense of control: how do you react?; how should you respond?; what is in your control right now?what has felt our of your control?If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.For more information on mental toughness, support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Take Back Control

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” American writer Deborah DayAmidst the uncertainty of living under COVID-19, our brains start perceiving the uncertainty as a threat and this can activate our stress response. Consequently we may feel anxious, tense, find ourselves easily frustrated, challenged with focus, difficulty sleeping and generally feeling stressed physically. Whilst our responses are understandable we also might find they are not helpful right now.In this podcast we share self-care strategies that you can engage in on a regular basis, to support you to make better decisions, stay healthy and make a positive difference to your wellbeing.Our self care strategies include: Reviewing your mental toughness and how you deal with challenges to support youWrite down was is upsetting you and make it a learning experienceWrite a list of what makes you happy and exchange your list to nurture yourself and your relationshipMindfulness meditationsJournaling what you are grateful for and acts of kindnessBody relaxation techniques. Try: https://soundcloud.com/marymangos/body-scan-mindfulness-meditationDr Michael Breus sleep tips from https://calmcom.app.link/b3b8645Gm5Limit media exposure and unwind before sleepExercise – walk / cardio – during day and not 4 hours before bedDaylight – minimum 15 mins morningLimit alcoholLimit caffeine in the afternoonEat sensiblyStick to regular sleep / wake timesIf you need to nap best time 1-3pm – body temperature dropsFor more support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Self-care in an Unpredictable World

Change Quote: “The first step on the path to positive change is acknowledgement that change is necessary and possible. Open yourself to the possibility of seeing the world in a new way." by Alex Blackwell. Most of us are great at making decisions and following through and over time we seem to go back to what we did originally. What needs to happen for lasting positive change?Information shared on this episode:reflecting on your change and considering a change model is helpful. Check out this link for more information on the model we referenced: https://www.slideshare.net/lehnent/prochaska-and-di-clementes-transtheoretical-model-of-changeyou may feel that you can’t changehelpful to align change to your visionneuroplasticity has shown us that change creation can range from 18 to 254 daysnot limited by age to learn something newfear of failure can be a blocker to changereflect on your goals and action plan if you are not making progressdon’t focus on too many goals at onceour self talk is important and can be captured through daily mood journals and challenging our thinkingbeing open to feedback can be helpfulbeing aware of how you cope with changecreating affirmations can be useful to reframing unhelpful thinking: https://www.psychologytoday.com/au/blog/the-wise-open-mind/201108/5-steps-make-affirmations-work-youasking ourselves questions is important for our reflection and supporting positive change. check out this website for excellent resources: https://www.betterquestions.com.au/shopping/all-products/1/1C E L E B R A T E - your progress daily; not just at the endFor more support, resources, tips or to contact us:https://www.dannyblackford.com.au/ http://appian.com.au/

Making positive change stick

Nutrition plays a key part in with our mental health, immune system and general wellbeing. Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group.Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women, through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing.Information shared on this episode:a healthy body begins with a healthy immune systema healthy immune system can fight virusesfocus on what you can eatstock you fridge or pantry with:whole foods; organic or washed wellfoods that can enhance our mood and reduce inflammationvitamin c rich foodseat protein with every meal; it is important for our immune cellseliminate highly processed and sugary food as they leave your body in deficit and affect your gutfoods that influence insulin levelshow to take supplementsgetting Vitamin Dintolerances and nutritionbrain and gut connectionimportance of breathing, self compassion to enhance your digestion plus many more suggestions!For Nicole’s Create Wellbeing Group detailed resource on boosting your immunity: https://tinyurl.com/w3yzfdcContact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/contact/

Boost your Immune System - Staying Well, Working and the COVID-19 Virus

“The word I want to see in you…which I actually think would change the world and that women could embody is: relaxed”, said Elizabeth Gilbert an American author. We know stress and challenge comes in many forms and can make us feel overwhelmed. It is important to have wellbeing strategies that can help us to regain calm and peace. We explored ideas in this podcast including some from an amazing workshop facilitated by Elizabeth Gilbert. Some ideas shared from a recent workshop with Elizabeth Gilbert, best selling author of Eat, Pray Love (which sold over 13 million copies and was turned into a movie), Big Magic, City of Girls and more:- rates of anxiety are really high- “the most relaxed person in the room holds all the power”- when we are relaxed: can see a field of possibilities whereas anxiety narrows what you see- being relaxed is not the same as being lazyHer strategies to achieve a relaxed outcome:1. Set your priorities and what you are willing to give up. Don’t focus on your purpose and passion because it will make you anxious; focus on what and who matters to you and where is your time going?2. Protect your priorities; make it sacred; think of it like a circle and everything and you that is sacred is in it; hold that boundary in a relaxed state3. Mysticism - transcends religion; “you are so loved…it is safe…it’s going to be alrightlet go of control and don’t force outcomes “ I am here to serve only when my service is useful; be realistic - it has taken her 20 years to have a daily meditation practice4. Write your own story; it will make it better and it will free others; memoir5. be aware how culture is merciless with rules; so much shame when fail or don’t master something; have mercy to yourself; take good care of you nowOther information shared:our ability to collect informationhow to work towards your best possible self and lifestay focused on your values and beliefsset your achievable goals and ensure they are measurable, relevant and timelyask yourself - what does a pleasant event mean to you?mastering wellness is an ongoing focus

Cultivating Peace and Calm

"Happiness is not something ready made. It comes from your own actions "Dalai Lama. The General Assembly of the United Nations in its resolution of 12 July 2012, proclaimed March 20 to be the International Day of Happiness. The UN recognised the relevance of happiness and well-being as universal goals and aspirations in the lives of human beings around the world and the importance of their recognition in public policy objectives.In this podcast we celebrate the International Day of Happiness by exploring what you can do to increase your level of happiness.Some of the tips include: reviewing positive psychology - reference: Book - A Practical Guide to Happiness in Children and Teens on the Autism Spectrum. A Positive Psychology Approach. Victoria Honeybourne, 2017, Jessica Kingsley Publishersit involves more that just getting happy; includes giving, exercise, appreciation, resilience, positive emotions and meaningdeveloping change and making it consistentimportance of doing something newusing fun childhood experiences as inspiration for your life nowjournaling 3 good things to increasing your positivityacts of kindness to increase your happinessincreasing positive praisereference referred to: http://blogs.hbr.org/2013/03/the-ideal-praise-to-criticism/

Live Happier

This podcast is focused on supporting you to cope with distress and and stress. The events in Australia with our bushfires, current floods and the current Coronavirus have had a negative emotional and physical impact on people. Listen to explore some self care tips and ideas to manage your emotional distress and increase your feelings of calm and joy.Some of the tips include: how using self ratings can make a positive differencetaking time to reflect and time outtrigger identification and turning them into goalsreframing thinking and more self-compassionlife isn’t perfect and we are not perfectseeking supportlimiting exposure to the news and social mediameditationmindfulness breathing and the 4-7-8 techniquenucalm treatment for deep relaxation and restoration - for further information https://www.nucalm.com/ and for treatment in Melbourne try https://www.liforceosteopathy.com.au/osteopathy-services/nucalm/

Dealing with the difficulties in life

‘There is strong evidence that reading for pleasure can increase empathy, improve relationships with others, reduce the symptoms of depression and the risk of dementia, and improve wellbeing throughout life.’ (source https://www.betterreading.com.au/)We explore the benefits of non- fiction and fictional reading and how it can support your goals and help you to reduce your stress by moving your focus outside of yourself.The non-fiction book we will review includes: Dr Leah Weiss - How we work. Live your purpose, reclaim your sanity and embrace the daily grind.Leah is a lecturer at Stanford Graduate School of Business.Her book is an accessible and practical overview of how to incorporate the principles of mindfulness into everyday, modern life – and specifically, the workplace.There are so many helpful practical offering examples and simple applications of mindfulness and compassion practices,It is really helpful for managing your stress get more satisfaction out of their work, and find balance.We explore some of Leah’s book perspectives and tools that foster a kind attention, mindfulness and compassion practicesA great example of journaling is also shared to inspire you to share and live your best life in 2020.

Change your life with a book

If you are looking to improve your wellbeing to thrive and flourish, then welcome to the Coachuwellness Podcast with Psychologists Mary Mangos and Danny Blackford. Our mission is to share information on how to improve your wellbeing to flourish. We know that only 20% of people at any one time are flourishing or thriving - functioning well mentally and coping well with stress. Our goal is to present practical ideas and information based on science. Mary is workplace coach and speaker, supporting leaders and staff to flourish and be productive. Danny works with children, adolescents and adults supporting them to achieve their mental health goals with psychology, neuroscience and mental toughness. Join us as we share ideas and practical tips from positive psychology, neuroscience and mental toughness, having fun along the way! For further information - Mary Mangos http://appian.com.au/ Danny Blackford - https://www.dannyblackford.com.au/ Editing and Podcast support - https://www.andymaher.com/

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Coachuwellness

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