Wellbeing Practitioner Poonam Dhuffer of YSM8 talks self-compassion and being kind to yourself, in the second part of this 'Blue Monday' special. IN THIS EPISODE WE DISCUSS: [00:00] Teaser quote [00:55] Introduction to Poonam Dhuffer (Part 2) [01:15] The loop of negative thought and worry - let it go [04:00] Understanding triggers and not being afraid to ask for support [05:13] Naming the feeling and not repressing it [06:45] The importance of moving our bodies - finding a rhythm that works for you [10:27] Why it's good to talk to your baby - for you and for them [11:22] The benefits of a power song - get your little one involved! [13:07] Give yourself permission to do something just for you [13:42] Have some non-judgemental people available as a support system, who you can call on [15:13] Take 10 minutes to yourself to unwind or recharge [16:12] Keep track of self-critical talk [17:44] The power of breathing - visualising an equal square [19:44] Reframing the words you use - "I'm learning, I'm growing" [21:17] Poonam's background of social anxiety and panic attacks [22:16] The Loving Kindness Meditation (see bonus episode) [30:55] How to get in touch with Poonam KEY TAKEAWAYS: We're human, we're going to worry - but try to rein it in so it doesn't consume you. Ask for support if you need it - it can make all the difference. Naming how you are feeling can be helpful. If we repress it, it will seep out eventually. Going for a mindful walk or dancing to your favourite song can really help balance your nervous system and take you away from your worry. Engage in a quick, energising dance if you're feeling low or sluggish. Have a kitchen disco with your little one! Who can you call on as a support network? Who will listen without judgement? Take 10 minutes for yourself at the end of each day. Keep track of self critical talk - what can you rephrase or reframe? When worrying, return to the breath - 5 inhales in, 5 exhales out. Positive affirmations can be surprisingly powerful. Try to say the words with sincerity. Dr. Kristin Neff - https://self-compassion.org/ (https://self-compassion.org/) / TED talk - https://www.youtube.com/watch?v=IvtZBUSplr4 (https://www.youtube.com/watch?v=IvtZBUSplr4) Get in touch with Poonam Dhuffer here - https://www.ysm8.co.uk/ (https://www.ysm8.co.uk/)
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Follow us: https://www.instagram.com/bluemumdays/ (Instagram) https://twitter.com/BMumdays (Twitter) Email: bluemumdays@gmail.com NEXT WEEK’S EPISODE: In Episode 7 I continue my chat with inspiring maternal mental health specialist Naomi Buffery, on her own experience of PND and her mission to empower other mums to beat anxiety and depression. SUPPORT: If you are struggling right now, please know that it’s okay to talk and reach out for help. YOU ARE NOT ALONE AND WILL NOT FEEL THIS WAY FOR EVER. We hope these support services are helpful (please note we do not check or monitor them individually). https://www.app-network.org/ (Action on Postpartum Psychosis (APP)) Moderated Forum, click https://healthunlocked.com/app-network (here) to find out more. Email: app@app-network.org Tel: 020 3322 9900 Andy's Man Club A non-judgemental talking group for men https://andysmanclub.co.uk/club-information/clubs/ (https://andysmanclub.co.uk/club-information/clubs/) Email: https://my.captivate.fm/info@andysmanclub.co.uk (info@andysmanclub.co.uk ) https://apni.org/ (Association of Postnatal Illness) Helpline: 10am – 2pm – 0207 386 0868 Email: info@apni.org Live chat online facility https://www.bestbeginnings.org.uk/ (Best Beginnings) https://www.bestbeginnings.org.uk/baby-buddy (Free NHS-accredited Baby Buddy app) offering evidence-based...