Is it OK to stay in my comfort zone?

(And when is it actually more harmful than good?)
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When I think of my comfort zone, I think of a nice cup of tea, a cosy blanket and my dog snuggled up beside me. This is my place of relaxation and calm. I love retreating to the sofa after a busy day to unwind. It can also be a place of escape, where I can avoid what I think may be stressful and challenging situations.

Where is your comfort zone?

We all have our own comfort zones, and they are important for our wellbeing. A comfort zone isn’t always a location, it can be a place we go to in our minds which feels familiar and safe. Old habits, routines and deep rooted beliefs are centred here. It sounds lovely, right? So why would we ever want to leave this warm and welcoming place?

Is it OK to stay in your comfort zone?

The risk of remaining here is high because it feels easy and we are generally not stretching ourselves to move forward. When we aren’t challenged, we don’t build confidence, and this in turn can lead to lethargy, low self esteem and a lack of energy. I am sure you all know that feeling when you ‘ve been on holiday for a week and by day 4 you are already worried about going back to work. We can feel anxious we’ve forgotten how to do our jobs or that we won’t be able to return to a faster paced life.

Our comfort zone can serve us a place of relaxation and calm, but if we spend too long here, it can actually deplete our energy and drain our motivation. We also feel so safe and secure here that we don’t need to concentrate or focus fully on tasks. This can cause us to feel less present in our daily lives. Almost like we are operating in permanent autopilot mode! (I often observe this in clients with burnout – they feel unable to operate in the stretch zone at all.)

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How do I leave my comfort zone?

There are three leaning zones. Surrounding our comfort zone is our stretch zone. This is where learning happens and we are positively challenged. It may feel demanding but if we can persevere and feel able to keep going, our confidence builds and our energy boosts. We feel alive, lightened, engaged and present. Our focus and attention is required. As we move further out of our comfort zone and into the stretch zone, it’s vital that we don’t move so fast as to land into the panic zone! This is where we feel unable to cope, focus or operate effectively. It feels scary, dangerous and often makes us immediately want to run right back to our comfort zone and stay there!

Small steps are key

The ideal way to navigate these zones is to take small steps into the stretch zone. We gain confidence and energy, then return to the comfort zone for short amounts of time to rest. We can then push further into the stretch zone, and as we have developed more confidence and skills. Then we can challenge ourselves more without going into the panic zone. If we can move from comfort to stretch and back regularly and avoid the panic zone completely, we are allowing ourselves to grow steadily.

I feel stuck and have lost confidence in myself

So it’s Ok to stay in your comfort zone for short periods of time. But don’t allow the cosiness and comfort to keep you there for too long!

Are you unhappy at work?

Here are the 7 most common reasons people are unhappy at work and how can this affect performance, satisfaction and wellbeing.

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I have been a career coach for nearly 20 years and worked with hundreds of people who have approached me because they felt unhappy at work and wanted to make changes. I thought it would be helpful to share these some of these reasons to help others recognise the cause for unhappiness at work and understand the effect this could be having on wellbeing and performance. When we start to look at why we feel a certain way, we can also look at how to make changes and what the importance of doing so might be. Coaching is all about working towards a goal to create change, but in small, manageable steps.

Read more about career coaching here

So, what are the seven most common reasons people are unhappy at work?

  1. Lack of challenge.

This can lead to bitterness and dissatisfaction. When we aren’t positively challenged, our confidence lowers and energy levels drop.

2. No way to be stretched/move forward/grow.

Feeling stuck in a job where there are no prospects for growth can make us feel stuck and stagnant.

3. Not engaged/no zest or passion for the work.

Lack of motivation is often experienced here. We may become distracted and not feel present in the moment.

4. Not being paid enough

If we feel our pay doesn’t match our value, we can become disengaged and performance can drop.

5. Toxic environment.

This can have a huge impact on our wellbeing. It is common for people experiencing a toxic work environment to become anxious and stressed. This can have a negative effect on home life too.

6. Over/under managed.

When expectations aren’t clear we don’t know how to change/grow and can become demotivated and perform less well in our jobs. If we are over managed, a loss of autonomy can be extremely frustrating and demoralising. This can lead to apathy and indifference.

7. Don’t feel the work is meaningful.

We can start to feel useless and unproductive. Low energy, lack of motivation and a lack of direction is often felt.

If some of these reasons resonate with you, it may be time to make a change. As a career coach, I can help and support you to work out next steps forward and transform your career to become one that you enjoy and gain happiness from.

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How to Make a Midlife Career Change

Is it possible to change career in your midlife? Most definitely! And it’s far more common than you think with many people opting to retrain, take a career break and use transferable skills to completely change direction.

“Whether you think you can, or think you can’t, you are probably right.

Henry Ford

What do my clients tell me about career change concerns?

As a career coach, I have worked with hundreds of people who have chosen to make changes to their careers in midlife. The reasons for this vary greatly from person to person. These include; redundancy, wanting more job satisfaction, or to increase earnings, a desire to create a better work life balance and reduce stress, change working hours, change roles due to health issues/find a less physically demanding job, become happier in work and use skills to a greater purpose. There is one common factor which seems to present itself though, and that is the worry of ‘being too old to make a change.’

“How old/young do you need to be to make a career change?” This is a question I will often ask to provoke further thought and challenge the limiting belief many people hold around ‘being too old’ to make a midlife career change. After we explore this in a coaching conversation, it often seems that age isn’t really the issue. More often, low confidence, lack of knowledge around what training is available or what kinds of jobs are out there and little recent experience of applying for jobs are valid reasons for deliberation. I hear from many of my clients that they worry about using Linked In and online applications/interviews which have changed so much since they were last looking for work. Concerns around CV’s being out of date, anxiety about job interviews and lack of knowledge about how to effectively use Linked In are often raised but can be supported by career coaching. Mindset and confidence building are also areas which can be transformed in a series of coaching sessions.

Find out more about career coaching

What are the next steps to making a change in career?

  • Get clear on WHY it’s important to you to make this change. Will working less hours mean that you have more time to spend with your family? Or will increasing your earnings allow you to prepare better for retirement, for example. Knowing why you want to make this change and focussing on this will help boost motivation.
  • Get help. You don’t need to do this alone and having someone in your corner to support this change can be invaluable. Depending on your situation, you may be eligible for some free information, advice and guidance from local training and employability providers. Check out the employment pages on your local council website or go to National Careers Service to find out what is available. Hiring a professional career coach can be a smart investment and allow you to have one to one tailored support in building confidence, increasing employability skills and clarifying your goals.
Contact here for further information on career change coaching
  • Focus on small steps. What can you do this week? What is the first action you’d like to take? When we focus on the longer term goal it can often seem overwhelming and too far away from the current reality which causes anxiety and can lower motivation. But if we choose to focus on the very next step, this can feel far more achievable. When we believe we can do something, our willpower increases and then our motivation builds.

What could some next steps be to making a midlife career change for yourself?

  • If you know you want to make a change, what could you do next to start the process and make this happen? Some ideas could be to book a session with a career coach, update your CV with recent work history, create/update your Linked In profile or check out what training courses you could do to upskill/retrain. Free training in areas where there are skills gaps is a good option to consider and further information on this can be found here at Find a Skills Bootcamp – Guidance – GOV.UK (www.gov.uk) It may be that you wish to explore what your current strengths and skills are. Perhaps asking your colleagues, manager and/or friends and family what they feel are your six main strengths can be a good place to start.
  • I often begin career coaching with clients by exploring their core values and helping to work out how these align with their personal and professional lives. Knowing what really drives them, and what makes them truly happy and satisfied, is the first step in moving forward for clients that I work with. You can read more about core values here Core Values in the Workplace: 84 Powerful Examples | Indeed.com

If you would like to know more about how I can support you to explore your options and create an action plan for your career change, please get in touch. My advice would be to keep an open mind and trust that there may be an end goal which works well for you that you haven’t thought of yet. But through exploration and further steps, you may come to an exciting and inspiring career which is not only satisfying but completely possible in midlife and beyond!

Book a complimentary consultation for career coaching with Abi Unwin

How to get the job you want

Whether you are wanting to change direction, gain promotion or get your first job, by following my top tips on how to get the job you want, you can get closer to your dream role.

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There is nothing better than hearing from one of my clients to say they have landed the job they really wanted! I get so much pleasure from empowering people to make the most of their potential and move into a job which makes them feel happy, satisfied and valued. You can find more about career coaching with me here: Career Coaching in Bristol – Abi Unwin – Certified Career Coach (abigailjanecoaching.com)

In this week’s post, I thought I’d share my top preparation tips around how to get the job you want. And hopefully make the process more enjoyable.

  1. Get clear on what your dream job is. You need to be specific here. What is the job title, what are the variations? Find out about the requirements of the role and what the main elements are. You can do this in several ways – obviously you can search online and look at job sites like Indeed: Job Search | Indeed. But other methods could be using your contacts – who do you already know? Can you ask them more about the details – what the job is really like, for example, and whether you need particular experience or qualifications. Linked in is a great way to network and connect with other professionals in the area you wish to move into. By asking questions, you can build your knowledge about the job you want and also relationships with people. Knowledge is power and knowing the right people can be invaluable.
  2. Once you know more about the role you want to apply for, it’s time to think about how you fit the requirements of the job. Do you have the right training, qualifications and experience? Look at the person specification on the job advert and go through the essential criteria. Be honest and realistic – if there are things on there which you don’t currently have, is it worth applying at this stage? Or do you need to take other action first.
  3. Formulate a plan – what do you need to do next? Apply for further training, gain a qualification, get more experience? Write down what it is you need to do, and think about who can help you get there. A career coach can support you to plan short and longer term actions as well as find solutions to potential issues. National Careers Service have a helpful website which includes info on job roles, qualifications and training. Careers advice – job profiles, information and resources | National Careers Service
  4. What is the timescale you’re working towards? Do you need to be in the job within a certain amount of time? Do you need to be earning a certain amount of money to cover outgoings etc? Once you have established a timescale for the end result (the job you want) you can start to plan in smaller, short term actions. What can I do this week/month? By focussing on the smaller steps, you can reduce overwhelm and feel more in control. Applying for jobs can be a challenging process so mindset is really important. Finding ways to remain motivated will be vital to staying positive and achieving the career you want.
  5. Be realistic! If the plan doesn’t feel doable, or the timescale doesn’t fit with the other things going on in your life right now, you may need to adjust the actions you will take. Perhaps more help and support is needed, either with finances, time planning or other potential barriers. Thinking about what might stop you, and coming up with possible solutions can help you feel more confident and focussed.
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6. Know yourself and be confident about what you bring to the role. What are your key strengths and skills? How can you use these in the job you want? Asking your colleagues and a manager, and perhaps someone who knows you well outside of work can give you a different perspective on this. What do they think your 6 main strengths are? Also make sure you know why it is you want to do this job and that you can clearly articulate this.

7. Update your CV, Linked In profile and any other profiles you may have created on job sites to reflect your strengths, highlight your key skills but make sure this is relevant to the job you want! That’s why being specific about the actual role you’re after is crucial because it allows you to tailor your CV and profile to the job. There are free CV templates and tips for creating a CV here at CV advice | National Careers Service and also on Linked In. There you will find free webinars which show you how to update your profile and create a great CV using Linked In. LinkedIn Career Guidance Hub

8. Prepare your covering letter – again, tailoring it to the specific role and company. Don’t just adapt an old one and take short cuts here. The covering letter is introducing your CV and telling the recruiter why they should take time to look at the CV so it’s really important to make a good first impression. There are some nice tips around creating a good covering letter here at Cover Letter Samples and Templates | Indeed.com.

9. Get ready to shine at your interview! Ideally you want to view this as a two way process where you are finding out more about the job, company and the opportunities this role can bring as much as it’s for the recruiter to check you out. If it’s a good match from both sides, it shows that this is the right job for you and you are right for the employer. But if the interview doesn’t go well, or you don’t feel confident about explaining how you can match the requirements of the job – there is help out there!

10. Career coaches who specialise in interview techniques can be really helpful and also mentors who know more about the role are good sources of support. Learning about the process so that you understand how to succeed at interview will allow you to develop confidence and feel more positive. I love the STAR technique for answering questions as it helps to keep you focussed, even in times when nerves might kick in! You can find out more about how I can empower you through career coaching in a free consultation which is offered to all new clients. Book a FREE Coaching Consultation – Bristol – UK – Worldwide (abigailjanecoaching.com)

I wish you the best of luck with planning your next steps towards getting the job you want. And don’t feel you have to do it alone – there is loads of help out there with information, advice and guidance to support your career plans. Life is too short to stay in a job you don’t like – you are worth so much more!

Living happier – how can we experience more joy in our daily lives

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Welcome to January! Here are six simple steps you can take to live happier and find the joy in your life this year…starting now.
  1. Keep things simple. Whether it be scaling back on plans, reducing your expenditure or slowing down a little bit – reducing the busy schedule and creating time to enjoy the present moment is key to living happier. None of us know how long we have to enjoy our lives, so we need to make the most of each moment, in the here and now.
  2. Add a mindful activity to your day. This can be anything from sewing to running, as long as it’s something you can do with your brain in ‘idle’ mode. Switching off our thinking helps us to find clarity and live happier. When we are rested, we can regulate our emotions much more effectively. Meditation, deep counted breathing, reading, watching a comedy….whatever works for you!
  3. Create time to reflect. What went well today? What did I really enjoy? How can I do more of what makes me feel happier? By taking time out to think about our day, we can realise and focus on what brings us joy in the days ahead.
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4. Make plans for the future. It helps us to have some things to look forward to. They don’t have to be expensive holidays or elaborate plans. Just a call arranged with a friend at the weekend, or a walk to a new place for example, can be enough to help us through. Writing it on the calendar or having a visual reminder can lift our mood and get us into a habit of living happier.

5. Choose to smile! The act of smiling actually sends a signal to our brain which tells us we feel happy. Verywellmind.com explains this further here: Forcing a Smile May Improve Your Mood, Study Suggests (verywellmind.com) When we smile at others, they too feel happy and will often smile back. Share the happiness – living happier is something we can all benefit from. Especially in the cold, winter months of January when moods are often lower.

6. Use all your senses – and really taste, smell and hear happiness! When you are doing something you enjoy, spend a moment realising what it feels like. What can you see, hear, smell, touch and taste? Soak in the happier mood. Drink it in and savour it! You can choose to return there if you can remember the details in your mind.

Christmas and Mental Health

How does Christmas affect our mental health? Read on to find out more and gain tips on how to cope with stress over the Christmas period with some suggestions for supporting others.

This is a time of year which often puts extra pressure on us. Christmas can affect our mental health in lots of different ways, whether or not we choose to participate in the festivities.

For example, you may

  • Feel worried about the financial pressure of buying gifts/travelling/affording Christmas
  • Miss people who are no longer in your life and feel lonely
  • Wish you could make it perfect and worry about what might go wrong
  • Feel overwhelmed by all the things on your to do list…parties, school events, work events, family get togethers etc.
  • Not feel like celebrating this year but don’t know how to explain this to others
  • Feel worried about over-eating, or drinking alcohol if you have recently stopped drinking

“I can feel the pressure start to rise in December when there are so many expectations from family and friends. I just don’t know how I’m going to do it all.”

man in black shirt and gray denim pants sitting on gray padded bench
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Christmas can affect our mental health is other ways too. Experiences during the Coronavirus restrictions might affect how you feel about being around people. Usual routines can be disrupted. New Year can also be a hard time. We might be reflecting on our lives and thinking about all those things we haven’t achieved.

How can a coach empower me to make changes in my life/career?

What can I do to maintain good mental health at Christmas?

Here are a few tips for getting through the festive period and looking after your wellbeing.

  • Delegate! Ask others to help out. Don’t feel you have to do everything yourself. Often people like to feel included and enjoy having a purpose. If you have visitors, why not give them a job to do? Washing up, handing out the presents, feeding the pets – little jobs can really make a difference when they are shared out.
  • Take a break – five minutes peace can really help. Nipping out of the house for a walk around the block, going into the garden for a cup of tea, having a warm bath or enjoying a phone call to a friend who understands. Don’t feel guilty about having some time away if you feel you need to take a break because we all need refreshing on occasions.
  • Say no. If you don’t feel able to travel to see relatives or can’t afford to go to a Christmas do – it’s fine to say a polite ‘no’. Don’t over stretch yourself or your finances.
  • Prioritise your wellbeing. If you need to take your medication, exercise, rest or simply stick to certain routines – it’s OK to make this your priority. Sometimes we can feel that Christmas takes over and normality goes out of the window, but it doesn’t have to be this way. If you know you need to do certain things to stay well, why not think about a plan to make sure this happens. There is nothing wrong with setting healthy boundaries for yourself at Christmas.
  • Take some time to reflect. What are you proud of this year? What has gone well? How can you do more of what you love doing next year? Who can help? Journalling and writing things down can be a helpful way of reflecting and focussing thoughts. Could this be incorporated into a bedtime routine as part of winding down at the end of each day?

If you feel worried about how you are coping and would like to talk to someone, there are many organisations you can reach out to for help. Mind charity has local support services which you can find here, Find local Minds – Mind.

Please feel free to share with someone and comment below with your thoughts. Wishing you a joyful and peaceful Christmas time, Abi.

How to life coach yourself

Check out this latest post and discover my top tips on how to life coach yourself into action and boost your motivation levels. (Especially important in the busy run up to Christmas for many of us!)

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“The only difference between success and failure is the ability to take action.”

A.G Bell

It is totally possible to coach yourself. As a professional life coach, it’s something I do all the time to boost my own motivation and take actions towards my goals. Today I am going to share six simple tips to show you how to life coach yourself too.

Find out more about life coaching with me
  1. Notice your own limiting beliefs. What I mean by this is to become aware of the negative narrative in your head. That little voice that nags away, causing us to doubt ourselves, preventing us from making changes and limiting our progress. It could be a voice from a teacher, parent or person from the past who criticised us in formative years. Or it may be your own voice echoing negative thoughts. If you’re not sure what I mean, here are some examples: “I’m always late for everything.” This is a common belief I have noticed many clients have. Another one is “I don’t like meeting new people.”
  2. Coaching isn’t about making judgements. It’s not for me to say whether these beliefs are true or not. But I ask the question, “Is believing this about yourself helping you to reach your goal?” Usually I will also ask, “Is this definitely true?” Beliefs are not facts. They can change. So, try asking yourself these questions too – look for evidence. Are you actually always late for everything? Probably not. Do you really hate meeting new people? Maybe only certain types of people who are not welcoming but making friends with individuals you share common likes with is actually enjoyable.
  3. Try coming up with a more empowering belief – making sure it’s realistic and plausible! It’s not good just stating the opposite, i.e, “I am always on time” or “I enjoy meeting new people.” Our brains will not buy it. We need to come up with something that is definitely true which we can’t argue against. You can do this by thinking about what you are currently doing to address this issue – or what you plan to do! (Just make sure you do it!) Something like, “Every day I am trying harder to be punctual for appointments.” You could combine this more empowering belief with the action of using a reminder on your phone or utilising a calendar app, for example. “I am learning how to reach out to new people more positively” could be a more empowering statement you choose to use alongside joining a new club.
  4. Ask yourself how this new, empowering affirmation makes you feel. Try it out! Every time you notice that negative, limiting belief, replace it with your new statement. You can life coach yourself and ask, “Is believing this helping me towards my goal?” Noticing if you feel more confident and motivated by your empowering belief will enable it to become more powerful for you.
  5. Practice saying it out loud at least three times per day. You can use a life coaching method of habit stacking to do this. What are you currently doing regularly? Driving to work, driving home, brushing your teeth, boiling a kettle? By stacking the new habit that you wish to create onto an existing one, you give yourself a much higher chance of success! I love a post it note and have been known to stick them on kitchen cupboards and mirrors. Find a way that works for you!
  6. Tell other people your new empowering belief. If, for example, you are late to a meeting you could say that you are sorry for being late and that you are working on being more punctual to avoid this happening again. Every time you tell someone else your new belief, as well as yourself, you make it more powerful for yourself.

If you enjoyed this post, please like and share with someone you think could also benefit from reading this. Hope it’s helpful!

I love hearing your feedback so please get in touch and let me know how you get on. And if you’d like to know more about what I do, click here to find out.

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How to Check in with Yourself

Check in with yourself using six prompts to assess your physical and mental wellbeing. This easy, quick way to gain perspective in a busy time takes only 10 minutes.

Why? It’s very easy to ignore physical signs of stress when we are rushing about. A headache, stomach upset, niggling neck pains for example, can all be overlooked during a hectic week. Failing to notice these signs though, can cause us to become unwell. By taking a moment to pause and check in how we feel in our bodies, we can notice warning signs and make a change before our wellbeing is compromised.

Girl wearing red check dress journalling during a check in moment

How to check in with yourself?

Grab a pen and paper – this helps to focus thinking and to process thoughts more deeply than by typing them on a phone/computer. (It’s also great to reflect back at a later date.)

Here are six key questions for you to check in with yourself

  1. How am I feeling in my own body? Put down the pen and paper for a moment, close your eyes and scan down through your body. Are there any areas of tension or pain? Does my breathing feel quick or slow? Are my shoulders hunched or relaxed? Are my hands clenched or loose? Take 30 seconds to assess how you feel physically and check in with your body. Sounds so obvious – but when we are super busy, we often fail to really ‘feel’ how we feel! You can note down any observations if you like.
  2. What is my battery charge feeling like on a scale of 1% to 100%? Does it feel like there is plenty of energy left within me or do I need a bit of a recharge? Score yourself and write down your percentage. We are very aware of when we need to plug in our phones to charge up, but are we so on the ball when it comes to our own energy levels?
  3. Have I drunk enough water today/this week? Do I feel hydrated or a bit dry and thirsty? Scale of 1-10, note down your score.
  4. What have my eating habits been like today/this week? Again, on a scale of 1-10, what would you score yourself here? Does your tank feel full of premium fuel or are you running on empty with a warning light on?
  5. How do I feel in my mood? Have I been patient and able to make decisions clearly this week? Have I been snappy or felt muddled, unable to decide on something? What has my communication been like with others this week? Bring your awareness to how you feel emotionally – jot down some thoughts here if you like.
  6. What am I avoiding? (Am I avoiding anything?) This is a question that can take us by surprise. But it’s often the things that we are avoiding that are draining us the most. Is there something you can do? Or is there someone you can ask for help?
woman holding grey ceramic mug spending time to check in
Why not make a drink and relax while you’re doing this?

Next steps you can take for yourself

Now you have hopefully got a better idea of how you are after a 10 min check in with yourself. Perhaps there are some actions you want to take to make a few changes? As a coach I always encourage small steps to reduce overwhelm and aid positive action.

What small steps could you take to boost your energy and recharge? Maybe it’s as simple as getting an early night, booking a shopping delivery (including some nutritious food) or filling up your water bottle and leaving it on your desk so you remember to drink. Or do you need to adjust your desk position, finish work a little earlier or make time to see your GP? Just one little change can make a big difference and if you do this regularly, you can build up with more actions if you want to.

Getting into the habit of checking in with ourselves each week can be so beneficial. When we are aware of how our body feels we can notice warning signs of stress much more effectively.

How are you really feeling today?

6 Ways to Boost your Energy Levels

Now that we have moved into Autumn, we may feel a dip in our motivation. As the days get shorter and the temperatures drop, how can we boost our energy levels?

Here are 6 simple tips I’ve put together which could help!

woman wearing backpack walking outside

Go outdoors!

Exposing yourself to the sun’s rays is one of the best ways to boost energy levels and mood. Sunlight causes a release of serotonin, that feel-good chemical. It also affects the production of melatonin, which regulates our sleep cycles. Plus vitamin D is boosted when we are in sunlight so there are some great reasons to get outside. Even in overcast weather, we can feel the benefits of the fresh air. According to Eartheasy.com, “Almost a decade ago, a study from the University of Michigan showed that interacting with nature improves cognitive function no matter the weather. Participants in the study increased their memory performance and attention spans by more than 20% after just an hour of interacting with nature.”

Check your diet

It can be tempting to stock up on sweet comfort foods when the nights draw in, but these aren’t always very good for us. However, it’s totally possible to have comforting AND healthy meals – it may just take a bit more planning. Think homemade vegetable soups, warm porridge oats and hearty stews full of goodness. Not only will our energy increase, but this will also boost our immunity against winter colds and can save us money too! Feeling fuller for longer, we can maintain a more stable mood and enjoy boosted energy levels. There are some easy and nutritious recipe ideas here which are also cheap to make. Winter warmer recipes | BBC Good Food These are bound to boost energy levels and taste good!

boost energy levels with a creamy pumpkin soup

Get cosy

Making indoors warm and inviting so that you can enjoy the feeling of snuggling up inside. Woolly blankets, scented candles and furry onesies are lovely to come home to after a tiring day. And can save on the heating bills by adding an extra layer! Embrace the darker nights, add some twinkling fairy lights. Why wait until Christmas?

Invest in a UV lamp

Some of us really struggle with the lack of sunlight so one option could be to invest in a light therapy lamp which can easily be added to a desk at work or home. Verywellmind.com writes “Light therapy lamps are bright lamps commonly used to treat seasonal affective disorder (SAD), depression, and sleep disorders. The lamps are widely available, and you can use them at home: Simply turn on your light therapy lamp and sit near it for a set period of time (typically 15–60 minutes).”

woman stretching on ground to keep active and boost energy levels

Get active

There are lots of different activities we can choose from to increase our physical activity including low impact exercise like swimming, yoga and cycling. Or simply turning up the music, drawing the curtains and dancing around the house can be a fun way of adding movement to the day! Whatever way works best for you, getting active not only increases our fitness and boosts energy levels but also our mood. We can think more clearly, feel more positive and aches and pains can ease. Here are some quick stretch exercises you can do at your desk which can get the circulation going. Desk-based exercises (csp.org.uk) With many of us still working from home, it’s vital to get moving during the day to stay warm and well this winter.

Future planning

If you feel the need to have a summer holiday to look forward to, getting some dates booked in and some ideas for next year’s break away can feel good. Or if you’re able to get away before then, booking a Winter getaway can be a nice way to break up the colder seasons. A great way to keep focussed on a future plan is to create a mood board. Adding pictures to a wall or creating one online can be fun. Why not set it as your screen saver as a reminder that sunnier days will return? Canva has some great templates, many of which are free to use. Templates (canva.com)

photo of person putting photo on wall to create an energising mood board

I hope you found these energy boosting tips useful – free to comment with your ideas too! I’d love to hear your thoughts.

What is the purpose of a life coach?

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If you’ve wondered about hiring a life coach but feel a little unsure as to what the purpose of a personal coach is, or how it can benefit you – have a read through my latest post to learn more!

What is the purpose of a life coach?

According to the website verywellmind life coaches “aid their clients in improving their relationships, careers, and day-to-day lives. Life coaches can help you clarify your goals, identify the obstacles holding you back, and then come up with strategies for overcoming each obstacle.” A professional coach will allow you to openly discuss your current situation, help you to evaluate where you wish to make changes and empower you to set actionable steps to make those changes happen.

What sort of people hire a life coach?

Life coaches work with people from all backgrounds and all ages. Many people will think about hiring a coach when they feel stuck in a particular area of their life. That may be their career, their relationships with others or within their personal development. They may want to create a change, but don’t have the clarity to know exactly what that is. It maybe they know that they feel unhappy with their life at the moment, but aren’t sure why? Or it can often be the case that people know what they need to change, but don’t feel they have the confidence or motivation to do it on their own. Hiring a coach can be a great option for anybody at any stage of life!

What kind of situations can a coach help with?

Career change, returning to work after a break, confidence building, embarking on a new habit/routine, managing addictions, creating better relationships, improving performance at work, increasing health and wellbeing, starting up a new idea, business or moving to a new area. These are all common times when someone may look to hire a life coach.

What’s the difference between a life coach and counsellor?

Coaching cannot take place unless there is a goal. Unlike counsellors and other therapists, coaches focus on the future and what changes can be made rather than focussing on looking at why things in the past happened or why we behave in a certain way.

“Unlike life coaches, therapists and other mental health professionals focus on healing, treating mental health conditions, and helping people work through trauma and other issues from their past. While working with a life coach may help you to deal with certain unresolved issues, life coaches cannot treat mood disorders, anxiety disorders, addiction, or any other mental health condition.” Verywellmind.com

A professional coach may refer you to other forms of therapy if they feel this is needed. Counselling and coaching can work well in combination. For example, a coach may ask, “Did you attend your counselling session last week? How did it benefit you and are there any actions you have agreed to do before the next session?” A coach can be great at holding you accountable and keeping you on track with your goals!

What can a life coach do for me?

Life Coaching can be life changing and transformational. A coach can empower you to clearly see where you are now and where you’d like to be in future. They can support you to create small, realistic steps to get there so that you feel motivated and energised rather than overwhelmed and likely to give up. Life coaches often specialise in solution focussed approaches and motivational methods to help you to fully engage with your goal and make it happen for yourself. Short and long-term goals are clarified. Focus is stronger and motivation is boosted when you have a positive life coach onboard.

If you’d like to try coaching for yourself, the best way is to talk with a few different coaches and see how it feels for you. I offer a free consultation which allows us both to check out if we are a good fit to work together. This also helps you discover if coaching is the best way forward, or if not, I can recommend some other alternatives you can try.

Book your free call with me today!