Social Guardian’s Post

🔸 Anger doesn't just affect your mood—it impacts your body too. After an extreme bout of anger, it can take 7 hours for cortisol levels to return to normal, which can: 1. Hinder digestion, causing discomfort and long-term issues. 2. Lower brain function, reducing focus and memory retention. 3. Interfere with detoxification and thyroid function, leading to metabolic imbalances. Here are three tips to manage anger and reduce cortisol levels: 1. Practice deep breathing exercises to calm your mind and body. 2. Engage in regular physical activity to help release built-up tension. 3. Incorporate mindfulness meditation into your daily routine to improve emotional regulation. Discover more strategies to manage stress and promote holistic well-being with Shakti Therapy. Visit our website to learn more. 🌸 #Cortisol #AngerManagement #Gratitude #MentalHealthAwareness #StressReduction #HolisticHealth #WellBeing #MindBodyConnection #WorkplaceWellness #EmployeeEngagement #MindfulLeadership #WellnessAtWork #EmotionalWellbeing #HealthyLifestyle #PositiveMindset #HealthAndFitness #BurnoutPrevention #InnerPeace #ProfessionalDevelopment #MindfulLiving #WorkplaceHappiness #LeadershipDevelopment #StressFree #ShaktiTherapy

Ever wondered why breath-work might make you feel anxious? It's a surprising truth that for some people calming breathing exercises can actually trigger anxiety. This phenomenon is deeply rooted in how our nervous system interprets 'safety'. For those who have endured prolonged stress, trauma, or PTSD, their bodies are often primed to remain on high alert. Introducing a new breathing pattern that drastically slows down their breath can signal a threat to their system. Here's what can happen: - You attempt a new, slower-paced breathing exercise. - Your body, not used to this rhythm, perceives potential danger. - It responds by ramping up your heart rate, quickening your breath, and tightening your muscles, gearing up for what it suspects might be a threat. My top tips for breaking this loop and moving forwards: 1. Environment: Choose a setting where you feel most secure and relaxed. 2. Time: Begin with brief sessions, even a couple of minutes can have an impact. 3. Affirmation/Words: Try affirmations to remind yourself that you are safe during these exercises. Check out my Youtube video "meditation and breath-work for panic" for somewhere to start. And if you want to join the Happy Healthy Club, sign up to my mailing list ( https://lnkd.in/ef3ZEQkd ) where I will send you loads of tips and free resources to help you live your happiest and healthiest self. ❤️ Jess xx

🌿 The Power of a Mindful Breath 🌿 Did you know that just one minute of mindful, relaxing breathing can help shift your body into a state of calm and relaxation? Try this simple breathing exercise: ✨ Inhale for 4 seconds ✨ Exhale for 6 seconds ✨ Repeat for 1 minute This technique helps activate your parasympathetic nervous system, also known as the “rest and digest” system, which helps lower stress levels, reduce tension, and bring more balance to your body. Give it a try! Measure your breaths per minute before and after the exercise and feel the difference. This simple practice can help: Reduce stress and anxiety Increase focus and mental clarity Improve sleep and recovery Ready to experience a little more peace in your day? Let me know how it goes for you! 🌬️💙 #MindfulBreathing #StressRelief #ParasympatheticResponse #Relaxation #WellnessJourney

Tilly (not her real name) faced anxiety that impacted her sleep, health, and relationships. In our first session, she noticed tightness in her throat and chest during anxious moments. Through guided visualisation, we explored these sensations and traced them back to difficult childhood memories. Without dwelling on these memories, we soothed the discomfort, leading Tilly to feel a remarkable sense of calm, as if a load had been lifted from her. And this calm persisted even after the session. As we continued our work, Tilly experienced profound healing. By the fourth session, she noticed a significant shift—her mind was quieter, and she no longer worried about how others perceived her. The Walters Method (TWM) uses several techniques tailored to what works best for you in the moment. As you progress, you build a toolkit that empowers you to manage your emotions independently. It doesn’t take many sessions to achieve a lasting shift, releasing emotional pain that you may have carried for years. If this resonates, or if you you'd like to learn more, I'd love to connect and see how we can help you 😊 #MentalHealth #Mindfulness #Healing #EmotionalWellbeing #Anxiety

#Turningin# Listening to Your Body's Needs Our bodies are constantly talking to us, but in the hustle of life, we often miss the messages. Learning to listen can be a game-changer for both physical and mental wellbeing. Here's how to start: Quiet moments: Take a mindful pause throughout your day. Close your eyes, breathe deeply, and ask yourself, "How am I feeling?" Are you tense? Energetic? Hungry? Body language: Clenched jaw? Headaches? These can be signs of stress. Try relaxation techniques like deep breathing or progressive muscle relaxation. Fuel for the engine: Listen to hunger cues. Eating nutritious foods keeps your body and mind energized. Move it or lose it: Our bodies crave movement. Find an activity you enjoy, whether it's a brisk walk, dancing, or yoga. Sweet dreams: Fatigue impacts mood and focus. Aim for 7-8 hours of quality sleep each night. By becoming more attuned to your body's signals, you can take better care of yourself, both physically and psychologically. Remember, a healthy body is a happy body!

Whether they are negative, neutral, or positive, thoughts clutter our minds, just like your home can get cluttered when you have too many possessions. It is tough to act when your mind is full of clutter. Physical clutter leads to mental clutter. Start by Breathing. So simple, and yet so effective. Take a few deep breaths, and then for a few minutes, just focus on your breathing. Write it down. This keeps your head from being filled with everything you need to do and remember. Eliminate. By eliminating as many of these non-essential things as possible, you can get a bunch of junk off your mind. Be Mindful. Practice self-care by getting regular exercise, listen to music, socialize with others and get some sleep.

🌿 Heal Anxiety & Depression with Sound Therapy 🌿 Sound therapy uses calming frequencies from various instruments to help reduce anxiety and depression. ✨ 🧘♀️ Key Benefits: Deep relaxation Emotional release Better sleep Enhanced mindfulness Quiet the mind, and let healing begin. 🙏🏼 #SoundHealing #AnxietyRelief #DepressionRecovery #HolisticHealing #MentalHealth

🌟 My Nervous System: Self-Regulation Chart 🌟 👩⚕️ Understanding our nervous system and how to regulate it is key to overall well-being. 💪 My Self-Regulation Chart helps you navigate your nervous system's responses and promote a balanced, calm state. 🧘♂️ 🧠 The Chart: 1️⃣ Parasympathetic (Rest & Digest): 😴 Deep breathing, meditation, and gentle exercise can activate this state, promoting relaxation and recovery. 2️⃣ Sympathetic (Fight or Flight): 🏃 When faced with stress, this state kicks in. Exercise, short bursts of activity, and deep breaths can help manage its intensity. 3️⃣ Window of Tolerance: ⚖️ This is your optimal zone where you feel calm, focused, and in control. Identify activities that bring you here and make them part of your routine. 4️⃣ Hyperarousal: 🚨 When you're overwhelmed and in a heightened state, grounding techniques like focusing on your senses or taking a cold shower can help bring you back to balance. 5️⃣ Hypoarousal: 😴 When you're feeling sluggish and disconnected, engaging in activities that stimulate your senses, such as dancing or listening to upbeat music, can help you regain vitality. 💡 Benefits: Improved stress management 💆♀️ Enhanced emotional regulation 🫶 Increased resilience in the face of challenges 💪 Better sleep patterns 😴 A deeper connection to your body and mind 🧘♀️ 🤝 Action Steps: Get to know your nervous system and how it responds to different situations. Practice self-regulation techniques regularly to maintain a balanced state. Create a personalized self-regulation plan that works for you. #HealthandWellness #SelfRegulation #NervousSystem #Wellbeing #MindBodyConnection

Drop your shoulders. How much tension are you holding currently in your body? Are you aware of the tightness around your shoulders? Or the ache in your clenched fist? Perhaps you haven't even realised that your toes are scrunched up. The tension you are holding will also affect how you are breathing. And this leads to a loop of being disconnected from your body, feeling more tense, not breathing deeply into your body, dysregulation in your nervous system, being on high alert and more tension.  And so it goes. It's time to breathe into the tension and let go. To know how you feel when you are relaxed and know it's okay to be without tension. Tension held in your body is preventing you from working at your optimum, stopping you being as productive as you can be, holding you back, keeping you a stuck and dysregulated. How is your body feeling right now?   Notice what you are feeling, how you are holding yourself, how you are sitting, standing, moving.  Describe it as you scan your body top to toe.   What niggles and tight spots do you have?   What aches and pains do you have? Knowing the difference between when you are truly relaxed and when you are carrying tension is vital for you being a peak performer.  Any tension, even a tiny amount, can inhibit you, negatively impact your emotional state, affect your productivity, lead to poor wellbeing. Practicing relaxation daily and not only learning it in meditation, for example, prepares you in advance of situations in your real life so you can condition yourself to feel relaxed even in challenging moments.   If you want to learn how to reconnect to your body and understand the difference between feeling tension in your muscles to feeling lightness, ease, relaxed, I've recorded a guided progressive muscle relaxation hypnosis for you to download and practice daily.  Just comment RELEASE and I'll get it over to you. #relaxationforstress #healinganxiety #selfhealingtools #peakperformancetherapist  #healingaftertrauma

What if how you BREATHE could dictate how you FEEL? In the past week I have posted 6 different “Breath Hacks” to help you through different times of difficulty in your day. I would suggest becoming familiar with 2 or 3 of them so when needed, they will be front of mind for you to use. Subscribe to my YouTube channel for the details: https://lnkd.in/djiC2FGW 🥱3 Big Sighs and a Yawn - I love this one for releasing tension and relaxing. Great for professional speakers too.   🫁Box Breathing - So versatile you can use it any time to calm your nerves, de-stress and recenter.  😁Resonant Breathing - Deceptively simple to use just before you loose your shit. 😴4,7,8 for sleep - Calms your over active thinking mind to lull you into a peaceful sleep.  ☕️50 Breaths - Great to lift you after that heavy lunch when your feeling drained and lethargic.  😌Calming for Anxiety - in 90 seconds takes the attention away from your anxiety to panic. When you are ready to start a Journey of Inner Healing reach out to me - I may have some ideas to help you. #breathe #breathwork #stressrelief #anxietyrelief #burnoutprevention