Tag Archive for: writing therapy

Battling COVID frustrations

Battling COVID frustrations. What can we do? Thrive Global

Covid Frustration.
“Many of us at the moment, are feeling frustrated and even out of control. In this new world of restrictions being put in place and then lifted, students being taught in the classroom then online, over and over again, going to work, staying home, being let out, and then arguing about it all online or in the home – we can wind up feeling powerless. Frustrated. Overwhelmed. Angry.
 
So what CAN we do to help bring back a feeling of control? To let go of of this Covid frustration. Whether you are living with restrictions or not, there is always something you can do for yourself that doesn’t involve anyone else making decisions on your behalf.

First and to be clear, you are not really out of control, you feel out of control. So how can you come back to feeling calm and in control? To help with communication (less fighting) and make better decisions? To better regulate your emotions? How you feel, act and react. What you say and don’t say, how you say it or choose not to. Whilst sometimes our emotions may feel out of control, they are actually withIN our control.

Let’s understand this better.

The goal with emotions is not to just be happy all the time. What we are in fact looking for is balance. Balance of emotions. Being able to deeply feel an emotion whilst keeping it in balance with all of the others. Frustrations and even anger usually build up over time before we have that exploding moment – but there are signs, often many signs that the level of frustration or anger is building up.”

Read full article to find out what you can do for yourself today.

‘How to Clear the Chaos of our Minds simply by Journaling.’ Elephant Journal.

Clear the Chaos of Our Minds Simply by Journaling?

The simple answer is yes!

“For those yet to discover journaling, are apprehensive about it or basically think it’s a whole lot of bullshit – Let me try a different tact.

Imagine we all have a whirlpool swirling just above our heads. Inside are our thoughts. Half thoughts, full thoughts, bits of memories, a couple points from the to do list, an annoyance from earlier on, a flashback to something last year, a millisecond of feeling we’ve forgotten something, a worry about something next week, a nanosecond from a recent dream, some uncertainty about the future, mixed with the shopping list and what’s for dinner.

These thoughts, memories and fears flash and jump, sink and disappear, reappear, whirl and swirl until we are not sure if we have remembered or done anything today and all we know is that we feel overwhelmed, stressed, anxious and can’t quite focus.”

So how can journaling help?

Now imagine a funnel that runs from this whirlpool above our heads straight to our hands and into the pen. Now obviously we can’t write 20 things at once, so luckily, this funnel is just the right size to deliver us one thought at a time. Just one.

And if it is a half-thought, a flash of something, or an “I don’t really know what this” thought, we start with a couple of words or maybe a sentence. Just one. A complete sentence. Easy because our brain isn’t satisfied with a half sentence, and so we will naturally finish it—finish the sentence, finish the thought, make sense of what it is. Then another sentence. And if we want—another. Until that particular thought has reached its conclusion. Now the next thought can slide down the funnel. One at a time.

Full article published in Elephant Journal,

‘3 Ways to Step into 2021, Without the Weight of 2020,’ Thrive Global.

3 Ways to Step into the New Year!

“2020 felt like a pretty horrible year to most people no doubt. Understandably, we just want to walk (or run!) away from it.

As much as we would like to switch off the memories, we can’t. Carrying the feelings, fear or anxiety of the past year into 2021 won’t benefit us as individuals, or as a collective.

So how can we prepare for 2021?

The reality of the world right now is that many of us will be spending what is normally a huge celebration – New Years Eve, alone or in small groups. Here are 3 things we can do on our own, with a friend or with a family member on new years eve itself, or during this week.

Grab a pen and 3 pieces of paper and let’s begin.”

  1. Saying Goodbye

Write down what you would like to shed. Think about your emotions, thoughts and feelings. We can’t get rid of what actually happened, the loss or the pandemic, but we can shed the anger, frustration, sadness or despair. Layer by layer, a little at a time, we can let go of the feelings associated. Write them down, find your words, express, process, let go.

With 2020’s pandemic spilling in to 2021, all we can control right now is us. Our thoughts, feelings, actions, reactions, behaviour and style of communication. Whatever did not serve you in 2020, now is the time to make peace with it. 2020 is over and it is time to let go.

Burn that letter as you release it from your mind, body and soul.

Photo by Anthony R Turner, Art of Love Photography.

Positive Emotional Health & Well-Being

The ‘Positive Emotional Health and Well-Being’ online course aims to support you to live a socially, emotionally and mentally healthy life. It covers a range of topics over six videos offering practical and actionable tools and techniques to help you step forward and lead a confident, empowered and balanced life.

1. Free Your Mind

2. Letting go

3. Breaking Free of Negative Thoughts

4. Intuitive Decision-Making: Making choices that are right for you

5. Perfectionism, Success and Failure

6. Combatting Anxiety

Also check out my course on Effective Communication.

Communication in Relationships

The ‘Communication in Relationships’ course aims to support you to better and more effectively communicate. The six videos contain a wide range of communication skills and techniques. Some cover self-talk (yes, we all do it) and explore our role, behaviour, language, triggers, thoughts and emotions. Other videos focus on communicating with other people, understanding our body and emotional reactions and how we land in arguments.

1. Understanding Emotions and Arguments.

2. Interconnectedness of Mind and Body

3. Pressure and Guilt Words

4. Reaction v. Response

5. Perfectionism, Success and Failure

6. Breaking Free of Negative Thoughts

Also check out my other 6-part series course : Positive Emotional Health & Well-Being.

ALL courses and packages available now. CLICK HERE.

Tips for Journalling

Here is a short 4 video series to help you journal. For those who have never journalled, have stopped somewhere along your life journey, or are just curious to hear more.

Journalling – Writing in your diary – Self Writing

There are just as many reasons why people don’t journal, as why people do.  One reason for not journalling I often hear is “I don’t know what to write” or “I don’t know where to begin” so here are my 4 Key Questions in one minute videos that you can ask yourself.

4 Key Questions:

Question Number 1.

Question Number 2.

Question Number 3.

Question Number 4.

Happy Journalling

Learning to Breathe

Have you ever stopped to notice your breath before?

When you get a fright, you inhale and hold your breath. When you get anxious, you take short breaths, not quite big enough to actually fill your lungs and body full of oxygen. When you’re in pain you probably exhale hard but don’t really remember to inhale.

Can you see some patterns relating to the breath? Can you see how important the breath is to control and keep us calm? You don’t in fact have to do anything to exhale, to breathe out, that happens naturally. What we need to concentrate on is the inhalation – the breathing in of oxygen because our body (including our brain) needs it. It sounds obvious and you’re probably thinking, “I breathe all day”, but do you really?

Do you take nice long deep breaths that truly reach your belly and truly open your chest and fill your lungs? If you do, then you’ll be feeling completely relaxed all the time.

Let’s stop here and try.

Lie on the floor if you can, or sit up straight. Put your hand on your belly and breathe in through your nose. Breathe into your belly until it is big, until you feel it expand and your hand rise with it (you may have learned this in a yoga class). Exhale gently through your mouth and let out a long sigh. When you exhale you should feel your hand on your belly drop as the air comes out. Breathe all the way out until you literally can’t exhale any more.

This video will help show you to how to take this deep breath.

https://youtu.be/1iVGYfp8Caw

Now that you know how, let’s add colours to the breath. Think of a colour that you like that makes you feel calm and happy.  Next, close your eyes and picture breathing in fresh oxygen and positive thoughts in this calm, beautiful colour full of love and happiness, all the way until your belly is big. When you exhale, breathe out all your negative thoughts, sadness and bad energy in a dirtier colour of brown or grey or whatever colour it is for you. Inhale love and all the beauty in your life and exhale what you don’t want or need. Try this a few more times.

If you are taking long, deep breaths now, can you feel how much space you actually have inside? More than you realised? Now that is a full breath!

It is not always simple and it does not come easily to everyone. I actually ended up having lessons in how to do this, because I felt like I couldn’t. I found it very stressful and scary to think that I didn’t know how to take a full deep breath until I learned and practiced. As with anything, practice is the key. Once you feel comfortable you can start using this type of breath whenever you feel you need it.

If you have had a stressful day, if you come home upset, if you have an exam coming up or have had a fight with someone, then lie down somewhere quiet and breathe. Start with one or two minutes and work your way up to five or more.

Using this breath when you are upset, angry or confused will help you calm down and bring focus and clarity. To take it one step further, here is another little trick. Before you lay down to practice your breathing, grab a pen and paper and write down whatever is on your mind. Write without trying to understand it all yet, just write all your thoughts or frustrations. This will help clear the chaos of the mind. Then breathe. Practice the breath you just learnt. This combination really helps clear the mind and bring calm.

Step 1:

Write

Step 2:

Breathe.

If nothing else then every night when you jump into bed, take at least three of these deep full breaths. You will feel more calm, and ready for sleep. I still do this every night.

* This breathing technique is part of my book The Key, A Social Emotional Toolkit for Teens and is taught in class rooms as well as individually. 

Asia Pacific Writers Conference, China.

​This year’s Asia Pacific Writers conference was held across Guangzhou, Hong Kong and Macao at the end of November 2016.

Writers, translators, editors and agents from Australia, Asia and the Pacific meet annually to connect and share. On this night in Guangzhou after a full day of speakers, panels, workshops and discussions at the Sun Yat-Sen University, I read from my latest book ‘The 5-Minute Guide to Emotional Intelligence’ to a room full of colleagues and now friends.

Australia – you amaze me!

I planned a 3 week trip to Melbourne as an International guest of the Melbourne Jewish Writers Festival.

I planned a 3 week trip to Melbourne as an International guest of the Melbourne Jewish Writers Festival. When the time I came I must admit nerves set in, with the main question being, ‘Who is going to buy a ticket to hear me talk for an hour at 5pm on a Monday?’ The answer? Over 50 people! This turned out to be the first of many events and an extended trip in my old home town. Thank you to my family who came to support me too, from my 12-year old cousin to my 93 year-old grandmother.

Watch the interview here:

Part 1.

Part 2.

 

 

My next event was presenting along side the amazing Natasha Corbin at Lisa Entwistle’s Wellthy Living Collection Wisdom; Inspired talks and authentic connection. An incredible bunch of women who come together each month to share and learn from each other. Here is a pic of me during the talk in this beautiful Morrocan style building.

 

 

 

 

 

 

 

Then came the workshops – my first back in Australia. Again I wondered how the work I had been doing in Thailand with students from all over the world would actually work in Australia but I was more than presently surprised. My first workshop was booked  out within a week. I held one workshop through Jewish Women of Words and the other I organised myself, hiring a beautiful space at Healing Delight (pic).

Tag Archive for: writing therapy

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