Good Days with Candice: Recent Episodes
Candice
Often clients tell me they struggle with procrastinating. There’s stuff they know they need to do and they just don’t do it.
Doing one task is inspiration in itself to keep doing more.
But Here’s how to get through everything you need to do quickly and easily
High performers, batch their tasks. It uses a lot of cognitive brain power to switch between different tasks, so group tasks that are the same.
Grouping together similar tasks, capitalises on your primed state and you can stay in the same mindset for each task, rather than constantly switching gears.
Here’s how to do it. Colour code your tasks in groups for example pink for admin, blue for creative, green for chores. Then tackle the colour groups one at a time.
This is much more efficient than switching between completely different tasks.
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Research from the American Journal of Psychiatry suggests that a healthy diet rich in fruits, vegetables, lean protein, and whole grains can help combat depression and anxiety.
Where diets high in processed foods can negatively affect mood.
Surprisingly, unrecognised food allergies or intolerances can also play a role.
Symptoms aren't always physical like a rash or stomach upset; they can manifest as mood swings, anxiety, or depression.
If you’re experiencing things like mood swings or ongoing stress or anxiety it’d be beneficial to take a look at what you’re eating.
Are you eating a balance of nutrient-rich foods? Are there foods that consistently make you feel unwell or moody? If so, consider consulting a healthcare provider or registered dietitian.
Remember, food is fuel for your body and mind you can eat yourself to better health.
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How to deal with difficult family relationships
There’s an old saying you can choose your friends but you can’t choose your relatives.
Family relationships can be challenging for people who grow and change when their family does not.
Here’s some things to consider when dealing with family.
Set clear boundaries. For a boundary to work, you need to be able to consider that it is fair and you need to have a plan for what will happen when that boundary is crossed. Boundary crossing usually creates conflict so have a think about how you will manage it.
Learn assertive communication, simple things like your no is no and it’s not your problem if someone else has a problem with that.
Decide how much space you want to give family in your life, what feels right and healthy for you at this stage of your life?
And remember sometimes being respectful and civil is enough, there’s no need to put pressure on yourself that your family dynamic should be something it’s not.
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You’re the cause and solution to every problem in your life
I can’t control what people think about me but I can control how I respond to it
Hurt people, hurt other people
No one is coming to save you
The world doesn’t owe you anything
Bad things happen to good people, life can be unfair
You’re responsible for everything in your life even when it feels like you’re not
What you’re not changing you’re choosing
These are some of the greatest lessons learnt by my clients who have experienced a range of things from bankruptcy to heartbreak, depression physical abuse and grief.
Two of the greatest freedoms a person can experience come from accepting responsibility for everything happening in their life and learning how to let go of anything not adding value or happiness to their life.
If you need assistance with change….
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There’s a lot that can be learnt from a relationship breakdown. Here’s my top 3 hard truths that might be hard to hear.
Close relationships are like a mirror for our deepest problematic behaviours and beliefs. Ultimately whatever frustrated you about your ex is something you also unconsciously do or don’t do enough.
For example, if you think your ex spoke too much it typically means you either also speak a lot or you don’t speak up enough. So, what annoyed you about them and how is this also you?
Second, people bring their patterns and behaviours into relationships. They always existed before you met. What did you bring that created confusion, conflict or contempt and how can you fix that so you don’t take it to your next relationship?
Third, both partners always have a role to play in a failed relationship do some introspection.
How did you contribute to it not working out?
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This gentleman used 6 tools to overcome his diagnosis without the use of medication..
He committed to frequent exercise a combination of weights 4 times a week and played sports up to 3 times a week.
Gut health was reviewed with an elimination of processed foods and adding healthier options into the diet.
He used Ice baths or cold showers twice a day to reduce stress levels and improve his mood
He quit alcohol and Made sure he was connecting with others.
He also used daily meditation which improves the brain regions connected to depression.
The largest improvements were in people with depression, HIV, kidney disease and in pregnant and postpartum women.
Dr Ben Singh from the University of South Australia has research from this year proving 150 minutes of weekly physical activity significantly reduces depression & anxiety more so than counselling & medication.
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Arguments are rarely about anything surface level, author Esther Perel points out arguments with anyone are typically are about;
Power and control - Trust, care and closeness or Respect and recognition
Power and control is about who decides, whose interests are more important and whose priorities count most.
Trust, care and closeness is wanting to know if you’re supported by this person, can they be trusted and do they have your best interest in mind.
Respect and recognition is about whether someone feels respected and valued by you, it's people wanting to feel acknowledged.
Arguments are not about the dirty dishes left in the sink.
You can break the loop by recognising when someone is extremely angry or upset it's usually because they care.
Consider which of these 3 dynamics your arguments are fitting in to and work out how you can help each other through it with honesty about your feelings and needs.
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The human body contains more than 600 muscles and more than 40% of your body weight is made up of these muscles.
The hardest working muscle in your body is your heart, pumping about 9,500 litres of blood every day with 100,000 daily beats.
Women’s hearts are typically smaller than men and beat up to 8 beats faster per minute. A man’s heart moves more blood with each pump.
The beating sound of the heart is the closing and opening of the heart’s valves.
The human brain is made up of 60% of fat. The brain is not fully formed until the ageof 25.
The brain’s storage capacity is unlimited with 86 billion neurons and up to 1,000 trillion connections.
Information travels to your brain at a speed of 431 KM per hour.
The brain weighs about 1.3 kg, men tend to have a larger brain than women. The weight of the brain does not imply intelligence.
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The cerebellum at the base of your brain makes up 10% of the brains volume and it houses more than half of your brain neurons.
Your neurons are responsible for sending and receiving chemicals that carry information between brain cells.
The cerebellum is critically important. One of its main functions is coordination including physical and thought coordination. It determines how quickly you can process information.
Racket sports like table tennis require a lot of thinking and strategy. To play well there are reflexes needed, it’s very aerobic and strategic.
It gives the whole brain exercise, similar to doing weights at the gym. Exercising the brain increases cognitive ability which is required for lifespan.
Other sports that require aerobic and cognitive intensity like dancing, basketball and sailing provide the brain with similar exercise as racket sports.
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ADHD is typically diagnosed around the age of 7 to 8 years old, it tends to be the peak of symptoms.
Boys with ADHD usually show externalised symptoms, such as being hyperactive and impulsive. Girls with ADHD, on the other hand, typically show more internalised symptoms.
Men can be hyperactive, restless and impulsive. They can be troublemakers when young.
Women tend to be depressed, due to overwhelm, feeling disorganised, taking on too much or they are Inattentive. They can be chronically stressed and frustrated.
ADHD is typically diagnosed later in women due to the internalised symptoms.
People with ADHD can also tend to have problems in the relationship with themself and others, the stressfulness of that can add to their symptoms.
Signs are consistent problems with focus, organisation, distractibility, impulsivity and restlessness.
ADD is often genetic and is 3 times more common in males than females.
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Let them solve their own problems. The more problems you solve the less competent they become and competence has proven to come before confidence.
When your kids or grandkids bring you problems. Say to them, ‘what do you think we should do about it’?
Hold back on giving them your opinions or advice until you’ve let them think about it.
A study in Boston followed children over a period of 70 years. It followed 454 Boston school kids
To discover what goes with health, success and longevity.
What they discovered was the difference between the adults who had good self-esteem or low self-esteem was whether or not they worked as children.
Responsibility by way of chores or work creates competence which is needed to create confidence. When people feel competent, they feel good about themselves.
When it comes to raising kids, doing too much for them will delay their own growth.
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Id like to point out mental health is the goal, it’s a term commonly associated with speaking of mental health problems. However, being mentally healthy can be a common goal for all humans.
These following small habits will create great mental health.
Getting regular sunlight, staying hydrated with quality filtered water, regular sleep patterns, regular exercise of at least 150 minutes a week and sorting out your gut health.
Lack of exercise and unhealthy food choices are now proven to be 2 of the biggest contributors to depression and emotional dysregulation.
Your mental health is your responsibility.
These small daily habits will create a big difference in the outcome of your life and your ongoing physical health.
The best way to create change is by starting with 1 or 2 things. Commit to them for 3 weeks and they’ll become a habit.
Remember, your daily habits are what create the outcome of your life.
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Brain disorder specialist doctor amen reviewed 200,000 brain scans and determined females generally have healthier and busier brains due to the limbic part which is involved in emotion and behaviour, this also puts women at a higher risk for depression.
The doctor stated women go to jail 14 times less than men because women are able to assess a danger or consequence more than men.
This is largely due to women having healthier activity in the pre-fontal cortex which is responsible for forethought, judgement, impulse control, organisation, planning, empathy and learning from mistakes.
The study determined the Male brain is 10 per cent larger than female brains, it's optimised for motor skills such as planning and coordinating complex movements.
Men rely on directions and distance travelled where women rely on landmarks when navigating.
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Fruit juice – the fibre in whole fruits fills you up and slows down energy intake. Without fibre fruit juice is like nutritious sugar water that hypes you up and brings you down fast.
Toast – particularly made from highly processed white flour turns to blood sugar quickly after eating. It can cause energy spikes, the crash can be bad for anxiety.
Coffee – the stimulant creates nervousness and can mess up your sleep. It’s not good for anxiety or depression. If you think it’s causing problems cut caffeine slowly.
Frosting – it has trans fats that have been linked to anxiety. Trans fats are also in friend foods, some pizza doughs, cookies and crackers.
Sauce – it can have lots of sugar and artificial sweeteners in lite sauces can cause anxiety and depression.
Some great anti-anxiety foods include; Fatty fish, asparagus, avocados, eggs and dark chocolate.
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And it's not always easy to identify, or to leave and make a change if you do identify it.
Humans have an unconscious need to belong, leaving what’s known takes courage and vulnerability. In more medieval times leaving the tribe would have placed you at risk of harm or death.
There’s also a level of lying to people that we don’t feel 100% compatible with.
Accepting things like behaviours you don’t like or agree with, telling them you’re ok with it while deep down you are not.
To make a change, you need to develop the courage to admit the truth to yourself and accept the parts of you you’ve been denying.
And this applies to all situations in life, it could be with a romantic partner, a friend, a workplace. A great question to ponder is ‘where have I been lying to myself’ and what do I want to happen instead?
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There are 4 types of intimacy in a relationship that help create a happy and whole feeling rather than a something is missing feeling
Emotional intimacy – is feeling safe to share emotions and needs. It’s safe to be all versions of you without fear. A sense of deep trust and belonging.
Mental intimacy – No topics are off limits, you’re safe to express views and opinions, challenging each other to broaden thinking, learning new things together and BEING ABLE to see the world through each other’s eyes
Physical intimacy – is taking time with other, feeling safe to express needs and desires, spending time together to increase connection and meeting each other’s needs.
And spiritual intimacy – which is sharing similar values, encouraging each other to grow and do better, supporting each other to build yourselves as individuals and build together.
Intimacy is not just about a physical connection; it’s made up of all 4 of these levels.
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Dr Gabor Mate, a specialist in trauma and mental health states depression is anger misdirected toward ourselves.
This misdirected anger is normal anger or rage towards past harmful experiences or towards people who might have intentionally or unintentionally hurt you.
The anger never had its chance to be felt, expressed or metabolised and while that energy needs to go somewhere it is often redirected back to the person experiencing it.
If your natural biology has been deprived of feeling and expressing healthy anger, you’ve ultimately been deprived of your I CAN senses which is the opposite of depression where people often feel I CANT.
A healthy way to metabolise anger is with movement, cardio-based exercise or things like boxing provide a necessary release for the body.
Depression needs to be tackled both in the mind and the body.
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If you’ve ever missed your life before you became a parent you are not alone. So much is gained from having children and at the same time there is loss.
Going out for a night with your friends is just one of many ways you can help yourself feel more in touch with your pre-child life.
What many parents struggle with is saying no to their kids or partner, because a night out with friends is a no to spending time with them.
It can require setting a boundary in order to prioritise yourself.
It’s important to know spending time away from your kids AND enjoying it does not make you a bad parent. Spending time away from your kids is not selfish, it's self-sustaining.
Psychologist Dr Becky Kennedy says to remind your kids they’re allowed to feel upset about you going out, remind them they’re safe, they’re going to get through this and you’ll see them in the morning.
Tolerating children’s feelings allows them to get better at coping with their feelings.
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A new analysis of more than 40 years of research has concluded many studies related to moderate drinking were flawed.
For decades studies have been suggesting moderate drinking is good for your health.
The latest research found the risks of dying prematurely increase significantly for women once they drink 25 grams of alcohol a day, which is approx. 1 standard drink.
The risks to men increase at 45 grams a day, which is approximately 2 standard drinks.
The research analysed 107 different studies with almost 5 million adults.
Brain scientist Dr Amen reported on the findings along with the American cancer society stating alcohol disrupts white matter development and function in the brain.
White matter is the brains highways essential for information transfer, memory, balance and mobility.
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This interesting statement comes from an online study, conducted with psychology students from Charles Sturt University with women aged between 17 and 71.
The study also revealed less attractive women were perceived as having more leadership potential when made up with makeup.
The students conducted a second study which determined women who considered themselves more naturally attractive, felt naturally less attractive when they saw pictures of women in makeup.
It caused them to have inner questions around self-worth and their value.
Compared to women who viewed themselves as naturally less attractive not feeling any different in their own attractiveness, body image or self-esteem when seeing pictures of women in makeup.
The psychology students concluded that self-promotional acts such as makeup, fitness even selfies can signal a competitive intent in others.
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When stressed telling yourself to just calm down doesn’t work, here’s the neuroscience behind it
Calming yourself or anyone else with words is considered top-down regulation, when stressed your whole body is designed to run or fight, its not designed to listen to words.
You need to regulate your nervous system back to a more neutral state before you can reason anything.
The same thing can happen for people about to go on stage, their heart is racing and telling themselves to be calm doesn’t work.
Do this instead.
Use slow breathing, slow breathing communicates to the brain that you are calm, that you’re not needing to run or fight.
And you can do this anywhere; in a meeting, on the spot, before an exam, in front of a supervisor, after an argument or before walking on stage.
A good calming breath to regulate your nervous system is breathing in for 6 seconds and out for 6 seconds. No one will even know that you’re having a moment and doing it.
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Humans get trapped in ways of thinking, just like it’s a good idea to review your insurance premiums every year rather than accepting whatever you’re sent it’s a great thing to review your thoughts as well.
If you consider the brain is like a desert with crevices carved out from heavy rain. The deep crevices are things you do every day. You don’t need to think about how to open a door you just do it.
Sometimes those crevices are created with patterns and behaviours that don’t actually serve you very well. And because they’re deeply ingrained in the brain they can be harder to change.
Making a true shift in life is a vulnerable thing to do in the first place AND on top of that it requires a lot of repetition, sometimes it requires you to be like your own parent, making yourself do the things you don’t really want to because you know it's better for you.
Change needs time to stick, so stick with it
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…..Understanding the psychology behind stress and anxiety can help manage it more effectively. Here’s some tips:
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Focus on what you can control: while you may not be able to control changes to the cost of living, you can take steps to reduce your debt exposure or adjust your budget.
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Exercise: Physical activity releases endorphins, which improves mood and reduce stress.
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Connect with others: Strong social bonds have been shown to reduce anxiety and improve mental health.
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Take a break from technology: Constant exposure to information can increase stress.
If you find yourself struggling to cope, consider reaching out to a mental health professional.
Remember, it's natural to feel stressed or anxious about financial changes. By understanding the psychology of stress, focusing on what you can control, and practising self-care, you can improve your overall well-being during times of economic uncertainty.
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Your first step is working with your doctor to check for anaemia, hypoglycaemia and hyperthyroidism. These issues can create stress within the body.
Try an elimination-style diet for 3 weeks, particularly reducing processed foods, sugars, caffeine and complex carbohydrates.
Practise meditation or hypnosis daily, a simple practice of 60 seconds is enough for results.
Diaphragm breathing, deep breathing from your belly also works incredibly well as does calming exercises like qi gong, yoga or tai chi.
And try different herb and nutrient supplements such as L- Theanine (L - THEEA +NINE) an amino acid that reduces anxiety, GABA, magnesium glycinate and vitamin B6.
If you can eliminate your anxiety naturally, you’ll discover what you need to prevent it from coming back.
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Breaking up with someone is never an easy experience, but it can be an opportunity for self-growth and discovery. Your ex can teach you valuable lessons about yourself that you may not have been aware of before.
Firstly, your ex can help you identify your strengths and weaknesses. Reflect on what you brought to the relationship and what areas you struggled with. Work on improving your weaknesses and building on your strengths.
Secondly, your ex can teach you about your personal boundaries. Consider what made you uncomfortable in the relationship, what you tolerated that you shouldn't have. This can help you avoid repeating the same patterns in your next relationship.
Finally, your ex can teach you about what truly matters to you. Think about the things you valued and what you would look for in a partner moving forward. This can help you be more intentional and selective with a partner.
Breakups can be painful, and they’re an invaluable opportunity for self-reflection and growth.
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Social media can be an incredibly positive and informative experience.
If it’s not feeling like that for you it’s time to start culling all that’s making you not feel good.
Your social media feed is for you, if an account is bringing you down, unfollow it, if it's someone you also care about take a break from it showing up in your newsfeed.
If someone's photo filters or stories are making you feel yuck about your own appearance or life, follow the people who make you feel good about the real you.
The right accounts for you will make you feel inspired, entertained, informed.
Consume content that makes you feel motivated to move forward.
Social media can empower you.
Make it a habit to unfollow any accounts that are making you feel insecure, stressed, sad, stuck or uncomfortable about who you are and start using it as a tool for growth and inspiration.
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If you’ve found yourself in a relationship with a partner who doesn’t seem interested in helping themself take these steps to address the situation.
Approach with empathy and understanding. Your partner may be struggling with their own issues, and it’s important to create a safe and supportive environment for them to work through their challenges. Avoid judgement or criticizing them for their behaviour. Speak from the me, my and I frame of reference rather than you.
Suggest support systems that could be helpful. Things like therapy, support groups, or self-help books.
Additionally, setting boundaries and taking care of your own needs is essential. Make sure you’re not sacrificing your own mental and emotional well-being to try and “fix” your partner.
Make it clear you are there for them and make sure you keep living your life while they find their way.
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Negative thinking is a program in the brain. Many people do it unconsciously. They tend to become worst-case scenario type people. Naturally looking for reasons why something won’t work before even considering there’s always other ways to do things.
Negative thinking tends to be a learnt behaviour, like a program built in the mind.
Your first step to breaking negative thinking is to get really honest with yourself. Are your negative thoughts valid? Are they true? What do you get from it?
Start to challenge and question your own thoughts as they come up before you voice them.
A healthy lifestyle will also help, being active at least 3 days per week will release positive endorphins and what you put in your gut has a really big impact on mood and mental health.
Lastly, be open to humour and people who are fun to be around.
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The key to a lasting relationship is to acknowledge and address problems as they arise.
Communication is an essential part of any relationship. A lack of effective communication can lead to misunderstanding and conflict. Make sure you both get time to be heard without interruption and always remember you’re on the same team.
Financial issues are also a common problem and can cause a strain on a couple's relationship. Discuss your financial goals and have a plan to work towards achieving them together.
And a lack of intimacy can also cause relationship problems. Prioritise intimacy, whether physical, emotional or spiritual, and ensure that you are meeting each other's needs. It's not an expectation to meet all of each other’s needs however meeting some needs in a relationship can be expected.
Addressing common relationship problems can strengthen your bond and help you build a lasting and happy connection.
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Making a good first impression is a valuable skill that can open doors to new opportunities. Research shows that it takes just a few seconds for someone to form an impression of you.
One of the easiest ways to make a great first impression is dressing appropriately.
Dressing out of place for the environment can send someone’s thoughts to the part of their brain which controls their survival & safety, all humans have this threat determining mechanism and when activated it can make it hard to make an easy connection.
It's also essential to maintain good eye contact, and be attentive to the person you're speaking to.
Another important factor is maintaining a positive attitude. People are naturally drawn to those who are positive. Speak clearly and confidently, and remember to smile.
And get great at conversation. Have some go to stories and questions you like to ask. Learn how to clearly and confidently speak about who you are and what you do.
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Understanding the psychology behind stress and anxiety can help manage it more effectively. Here’s some tips:
-
Focus on what you can control: while you may not be able to control interest rates, you can take steps to reduce your debt exposure or adjust your budget.
-
Exercise: Physical activity releases endorphins, which improve mood and reduce stress.
-
Connect with others: Strong social bonds have been shown to reduce anxiety and improve mental health.
-
Take a break from technology: Constant exposure to information can increase stress.
If you find yourself struggling to cope, consider reaching out to a mental health professional.
Remember, it's natural to feel stressed or anxious about financial changes. By understanding the psychology of stress, focusing on what you can control, and practising self-care, you can improve your overall well-being during times of economic uncertainty.
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The benefit of social interactions for mental wellbeing
Can socialising with friends can be as effective at combating mental health problems as taking medication? For years doctors have been reporting the benefits of face-to-face interaction.
Psychologist Susan Pinker states direct person-to-person contact triggers parts of our nervous system that releases a “cocktail” of neurotransmitters which regulate response to stress and anxiety.
When social interactions are absent, blood flow to vital organs is likely to be reduced and immune function may be undermined. Gene expression can also be adversely affected, impairing the body’s ability to turn off inflammation.
Positive social interactions trigger the release of oxytocin, a hormone that makes us feel happy, relaxed and less stressed.
So the next time you’re looking for a reason to get out of that catch up, remember social interaction is beneficial to both physical and mental health.
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Emotions and feelings are often used interchangeably but are actually different. Emotions are automatic responses to stimuli that are hardwired into our brains, such as fear or joy.
Feelings, on the other hand, are the conscious experience of those emotions, which can vary greatly between individuals.
Research has shown that emotions are processed in the limbic part of the brain, which is responsible for motivation, learning, and memory. This system is also closely linked to our senses and experiences, which often trigger emotional responses.
One important aspect of understanding human emotions is emotional intelligence, which involves the ability to recognize and regulate one's own emotions as well as those of others.
Learning how to regulate your own emotions will save you a lot of time, heartache and make you more effective in all aspects of your life.
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Negative thinking can spiral, for some it's addictive and it can be detrimental to mental health and overall well-being. Here are some effective ways to overcome negative thinking and improve your outlook on life.
Nutrition plays a big role in mindset. Poor nutrition can slow the body down and it will affect your mental state. Working with a healthy eating and exercise plan can provide the shift needed to snap you into a more positive state of mind.
Another method is reframing which is looking at negative thoughts from a different angle, it is a shift in perspective and factors in more possibilities rather than just a negative bias.
Mindfulness meditation is also very effective. It involves being present in the moment without judgment.
Positive affirmations and visualization can also be helpful in overcoming negative thinking patterns. The brain works in patterns and programming. It is possible to reprogram the brain through positive thought.
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Feeling stuck in a slump is a common experience, these strategies will help. Research has shown that developing a routine, practising self-care, and seeking out social support are all effective ways to break out of a slump.
Routine will give you a sense of structure and control, which is especially helpful when feeling overwhelmed. Routine could include specific times for waking up, exercising, and working on goals. Prioritising self-care activities like sleep, healthy eating, and mindfulness can also help combat the exhaustion and lack of energy that often accompany a slump.
Don't underestimate the power of social support. Whether it's seeking out a mentor or accountability partner, or spending time with friends and loved ones, the encouragement and motivation of others can be incredibly impactful.
Setbacks are natural and everyone experiences them - the key is to push forward with effective strategies.
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A green flag in a relationship is like a breath of fresh air. It's the positive signal that tells you that you're on the right track and heading towards a healthy and happy connection.
Green flags include things like open communication, mutual respect, shared interests, and a willingness to compromise.
One of the most important green flags is trust. A relationship built on trust allows both partners to feel secure, respected, and valued. Another is healthy communication. When both partners can openly and honestly communicate their feelings and needs.
Shared values and interests are also important green flags. When you and your partner have common interests and goals, it allows for a sense of unity and shared experiences that can strengthen your bond.
Overall, green flags in a relationship are indicators that you and your partner are a great match. They show that you both have the capacity for love and respect.
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AI technology is one of the fastest growing industries right now and it is expected to change the way we live and work.
Business adoption of AI has more than doubled over the last five years.
AI is expected to automate repetitive and mundane work and there will be new opportunities in other areas, such as AI development, programming, and data analysis.
Like any change, the unknown can feel scary. It’s a great time to do your own research and consider how AI may affect your work or your life.
If it is a concern for you, it’s possibly time to start considering that thing you love and either starting a business or heading towards a career you enjoy more. It’s never too late to learn a new skill.
Just like the typewriter was introduced, then the computer, laptop and mobile phone. Our world is always evolving and humans always find a way.
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Going through a breakup can feel like the end of the world. But, it's important to remember that it's a natural part of life, and you will get through it.
Give yourself some time to grieve. It's okay to feel sad, angry or frustrated. Let emotions out, don't try to suppress them. Talk to friends and family or consider seeing a therapist.
Its best to cut off all contact with your ex, at least for a little while. It's important to take a step back and focus on yourself without distractions. Unfollow them on social media and stay away from their favourite spots.
Use this as an opportunity to focus on your interests.
Indulge in the things you use to do and may have stopped since you got into the relationship. Write out a list of 10 things and tick them off.
And Don't rush into a new relationship. Take the time to heal yourself and to focus on your own happiness.
Remember time heals all wounds. Keep an open mind. You're not alone, and you will get through this!
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When stress and anxiety are present the only way to mitigate it is by telling your brain you are not under threat and breathing slowly does that.
If stress or anxiety are present breathe slowly into your belly and slowly out for 30 to 60 seconds.
If there’s stress at work go for a walk and breathe. The lateral eye movement when walking will help deactivate the brains stress centre and allow you analyse the situation more logically when you come back to it.
When finishing work, it’s a great idea to adopt a hobby to help the brain unwind from the day. Continuing to think about work sends messages to the brain you’re still under threat. A hobby after work allows your brain and body the time to recover from the day.
It’s also great to use exercise as a mental health tool rather than a chore or punishment. Exercise is a means to train your brain and has many benefits in mitigating stress.
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Procrastination is a common problem, it affects many people and its possible to overcome it with a few simple strategies.
One of the keys is to alter your own mood in a positive way, either do something you enjoy to get you moving or get up and start moving.
Where people get stuck with procrastination is in waiting to feel inspired and what I like to call the ship of excuses. The ship can sail in with thoughts like; maybe ill just do it tomorrow, there’s not enough time now.
Sometimes literally just starting even if you feel you don’t want to or are not sure where to start is enough to break the procrastination cycle.
Limiting social media and phone usage can be a great way to minimise distractions. Use these as a reward for getting things done.
And positive self-talk plus rewarding your progress will motivate you to stay on track.
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Back by popular demand, here’s some fun facts about your body
The human body is created from 13 chemical elements and you’re 65% oxygen. Your breathe is also an incredible healing tool for the body assisting in the detoxification of blood.
From the age of 0-3 the brain creates 1 million new neural networks every second and by the time you’re an adult you have around 16 trillion of those networks. And the texture of your brain is very similar to tofu.
Smell is one of the strongest senses when it comes to memory, olfactory is the scientific term and it’s the reason some people bake bread or cookies when selling a home. Its also why popcorn is where you buy your movie tickets.
Many companies strategically use the sense of smell to sell more products, smell triggers strong memories as the area of the brain that processes smell is linked to the area that processes memory and emotion.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Reminder, friends should be proud of you, not jealous
Did someone come to mind when you heard that?
Jealousy in friendships can show up as judgement, treating your good news with negativity, attempting to make you feel bad about yourself, backhanded compliments, poor me stories and they tend to not offer a lot of support.
If handled effectively, jealousy can drive a person. Envy is simply a facet of a person that's yet to be developed. Envy is a reflection of deep desire.
New York Times best-selling author Gabrielle Bernstein says the ideal approach to jealous friends is to let yourself shine unapologetically, even if it isn’t well-received initially.
Downplaying your success will only amplify your friend's perceived state of inadequacy, feeding the cycle of jealousy. Commiserating only makes things worse. Gabrielle states being pitied reinforces a person’s sense of powerlessness,”
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Most people will meet criteria for anxiety or depression at some point in their life.
Big life changes can push someones threshold for emotional tolerance out of balance.
Visit Good Days with Candice on Facebook.
**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Is your brain sitting in dirty bath water?
Recent studies have shown there is a system that exists in the body that is only activated in deep rest.
The Glymphatic system is the brains waste management system that takes the fluid from the spine through the blood brain barrier, then draws the liquid from your brain, cleans it from toxins and waste, and removes it from the brain cavity to be cleaned and distributed out of the body.
In other words, if you’re not sleeping well your brain is sitting in dirty bath water.
Uninterrupted sleep and a safe and comfortable environment is the way to ensure your glymphatic system is working correctly.
Also considering everything entering your body has an effect on how it operates, ensure you’re hydrating with quality filtered water and a balanced diet.
Regular bowel movements are also important to ensure the body is effectively eliminating waste.
Every system in the body affects every system in the body
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
5 reasons why life feels like same stuff different day
You’re too overstimulated and lost touch with your emotional needs. Ensure you block out you time doing something you enjoy that relaxes you and do this consistently.
Two, you’re not challenging yourself, when people stop learning new things their brain gets bored and after 40 it will start decreases in size if it’s not used. Go find something you’d like to learn.
Three, you’re not connected to a deeper sense of meaning in your life. Research shows having a goal to work towards makes people feel happier. Pick a new goal to work towards.
Four, you’re not making time for fun, fun isn’t always spontaneous, you need to plan for it and book it in!
And Five, you have no space in life to reflect and experience gratitude. Reflect regularly on what’s important to you and what no longer serves you.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
One of the most important decisions you can make in life is the partner you choose to share it with. Here’s why.
Your partner will impact your daily habits. How people around you spend their time will influence how you spend your time, it can also have a big influence on your diet, exercise, sleep, hygiene and how you spend your down time.
Partners impact our mindset, how they perceive the world and their core beliefs will impact your own perspective.
Your relationship with money will be impacted. Having to make financial life choices that also consider another.
And their family patterns and dynamics they’ve practised since childhood will come into the relationship at some level.
Your partner will also impact the ability to just be yourself. If your partner isn’t comfortable with themselves, their insecurities can manifest as control or manipulation.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Indications your nervous support is needing support.
**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Steps for breaking the cycle of low mood and depression.
**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Negative emotions are trying to tell you there’s a personal truth that wants to be acknowledged.
When you ignore, suppress and deny these truths you eventually get taken further and further off course.
Using the information within your emotions as a guidance system ensures you’ll be more empowered and less controlled.
And ignoring emotions will suppress them within the body. Research has shown how this turns into physical pain and bigger health issues like disease.
When emotions come up, allow yourself to feel them, take some deep breathes then move, move your body go somewhere different in your home or go for a walk, get out in nature just move.
Sitting in emotions for long periods of time can be a form of unconscious self-sabotage.
For further guidance and support on managing and releasing emotions….
Visit Good Days with Candice on Facebook.
**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Human sleep cycles last 75-90 minutes, when you hit snooze for an extra 9 minutes sleep you enter another sleep cycle.
When the snooze alarm triggers and you wake again after 9 mins into that new sleep cycle, you activate what’s called sleep inertia.
Sleep inertia impairs cognitive function and has similar symptoms to being drunk.
It takes the brain up to 4 hours to get through this groggy sleep feeling. For some their concentration will be affected throughout the day.
Studies show adults who wake up naturally and slept longer require less caffeine during the day or stimulants and can maintain the waking state more effectively for longer periods of time, showing signs of increased overall happiness.
If you’ve been waking up feeling tired, reconsider hitting snooze for that extra 9 minutes of sleep.
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Mans best friend – the unseen benefits of pet ownership
Owning a pet can be one of the most beneficial decisions that someone can make for their own mental health, as well as physical and emotional wellbeing.
Studies conducted by the National Institute of Health have found that having a pet can reduce loneliness, anxiety and depression - especially when living alone or working from home.
Furthermore, interacting with pets has been known to increase serotonin and dopamine levels in humans – hormones which are associated with positive emotional states.
Pets provide an unparalleled bond between owner and companion, plus their playful nature brings joy into everyday life! All these advantages make owning a pet an invaluable experience that should not be overlooked - providing companionship, comfort, stress relief, improved immunity through exposure to germs & bacteria known as ‘the hygiene hypothesis’
So your furry, feathered or scaly housemates are more than just mans best friend
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****Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
There is growing evidence to support the theory of emotions storing in the body
Emotions are stored through “packages” in our organs, tissues, skin, and muscles. These “packages” allow the emotional information to stay in our body parts until we “release” it. Negative emotions in particular have a long-lasting effect on the body.
They can lead to mysterious aches and pains.
Psychotherapist Sean Grover reports a correlation between body parts and associated emotions.
The lower back can represent anger, Stomach and intestines fear and worry. Heart and chest – hurt and stress. Neck and shoulders – burdens and responsibilities. Headaches – a loss of control. Lungs – grief. Voice and throat – oppression.
A way to release these emotions trapped in the body is with the breath. Imagine breathing oxygen to the area that is in pain or unwell.
There are also specific yoga poses designed to create emotional release in the body.
See GooddayswithCandice.com for these poses.**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
The easiest way to lose weight
I’ve seen clients struggle to lose weight through either getting started or staying on track.
These are issues of mindset. The easiest way to lose weight is changing your mindset.
Most people have a trigger switch that prompts them to create change in their life. Sometimes that switch isn’t activated until there’s some severe health problems.
Begin changing your mindset for weight loss by finding a motivation to lose weight. If you’re paying attention to this segment, that means you already have some kind of motivation. Something has triggered you into wanting to change.
When you have your motivation give it a tonne of focus. What people focus on they create. If its someone you physically admire get those pictures all over your house. Line the fridge with them. Make this motivation your focus as much as humanly possible.
Secondly start moving your body every day, even if you’re just punching the air or walking on the spot, practise moving.
Visit Good Days with Candice on Facebook for support with mindset and weight loss
How self-entitlement behaviours are formed
In today’s world, the concept of self-entitlement is increasingly common. But where does it come from? Studies have shown that attitudes of entitlement are formed over time and can be traced back to our early childhood experiences.
Behaviours are formed between the ages of 0-14. This is where we get to learn what we will expect and what is expected of us.
Culture also plays a role in forming these psychological behaviours by celebrating people who appear entitled – which can then lead others to strive for similar levels of recognition or reward without putting much effort into earning it themselves.
Understanding why people develop feelings of entitlement helps us better manage expectations both within ourselves and those around us. This new found knowledge may not make you suddenly less entitled, knowing how its created can give a whole new perspective.Visit Good Days with Candice on Facebook
Why new year’s resolutions don’t work, in most cases
80% of New Year’s resolutions fail by Feb 28 every year.
Personally, I don’t believe in new year’s resolutions. I believe every day and in fact every moment is an opportunity to create change, to move in a new direction.
Time can be measured from any point, it’s doesn’t need to be a significant date. Create a date that’s significant for you. A date you decide you are not going to live like this anymore because you’re tired of it.
Then set yourself some achievable goals, break your goal down into actionable steps, it will keep you motivated.
Find an accountability buddy and be Kind to yourself, if you slip up every moment is an opportunity to get back on track.
Your entire life can change in a year. You just need know you deserve more, and be disciplined enough to work for more.
Is today your day that you will make change?
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In many cases anxiety and depression continue by being recreated
The American psychiatric assoc reports Depression is among the most treatable of mental disorders. 80% to 90% percent of patients respond well to treatment and almost all patients gain some relief from symptoms.
Therapy is about shifting your position, reframing and recreating a new experience. Here’s 2 very different reframes on depression.
Actor Jim Carey described his depression as an invitation for him to move and change. Jim has been famously quoted “Depression is your body saying, I don't want to be this character anymore. And to think of the word ‘depressed’ as ‘deep rest.’ Your body needs needs deep rest from the character you’ve been playing.
Tony Robbins speaks of the power of choice; human decisions equal destiny. Tony’s recommends changing your focus, the meaning you’re giving depression and decide what to do next.
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The results are in, Joy is a number 1 contributor to a healthier and longer life
Joy protects the heart, boosts the immune system, lowers stress, combats aches and pains and adds up to 10 years to life expectancy.
Here’s how it works, smiling relaxes the facial muscles and calms the nervous system. Laughing sends more oxygen to the brain and that triggers the release of endorphins, or brain chemicals that help you feel positive.
And the easiest way to get more of it is to focus on it.
Think about happy memories, plan things you love, feel gratitude daily.
It doesn’t matter what life has been like up to now. Joy can be created through manufacturing it, the more you practise it, the more it will naturally happen. Overriding negative thought processes.
Always remember, you are in control of your brain, it’s one of the only things you actually have control over. So take advantage and make it what you want.
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Children just like adults will always set you up to feel how they feel
If your child is throwing a tantrum, you feel pretty powerless don’t you? Thats because they’re wanting to make you feel how they are feeling….. just the same as if they’re making you feel loved….. they’re feeling loved.
Breaking news; This is the Hallmark truth of the human emotional system
People don’t grow out of this ‘
So the faster you learn this about yourself and others the better you’ll get at relationships.
Its not always conscious, people aren’t aware this is what they’re doing, they’re triggered and responding with a childlike pattern because they haven’t grown out of it or discovered this level of awareness you’re learning right now.
To resolve conflict, work out how you feel……realise that’s how you’re making them feel ……..and make your solutions based on those emotions specifically.
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Forest bathing is being prescribed by Japanese doctors as medicine
shinrin-yoku – or “forest bathing.” has been prescribed as medicine by Japanese doctors for decades. It’s catching on with doctors in Canada and the UK.
Its being prescribed for symptoms of anxiety, depression and stress.
Nature’s ability to promote physical, mental, and emotional health extends beyond our human senses.
Psychiatrist Dr Christina Waite states as you walk by, some trees and other plants they emit phytoncides [FY+TON+SIDES], natural chemicals that defend plants against insects, bacteria, and fungi.
At the same time, they can strengthen your immune system, Dr. Waite says. They increase activity of natural killer T cells, which protect against virus-infected cells and tumour formation.
Research suggests 120 minutes a week is the magic number to improve immunity and decrease stress, it can be done in one dose or several through the week
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There are many reasons people cheat in their relationship. Here are 3 that don’t get spoken about enough because they’re hard for people to admit.
People get bored in relationships and they either don’t know how to talk about it or don’t feel like they can due to hurting the other or the other having a pattern of being emotionally reactive or shutting them down.
Peoples needs don’t get met and they look for them elsewhere - these needs can be related to intimacy, emotional connection, intellect, finances and humour.
People confuse love for romance, love is accountability, integrity & trust. A relationship is not always romance, romance is a competent of love and you can have romance without love.
Problems are ok in a relationship, its how they’re dealt with that will determine whether a relationship can last.
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Have you ever had the experience of things feeling great in your life, you’re happy, things feel on track and then a thought creeps in of; things are so great right now I bet something bad will happen soon.
Most humans experience this and this is why it happens.
Its coming from the unconscious part of your mind.
The part of your mind that keeps your heart beating and lungs breathing without you needing to consciously think about doing it.
As humans, when were happy and feeling great, our nervous system becomes relaxed and this triggers the unconscious mind to bring up stuff you’ve not yet dealt with.
Old problems, emotions, fears, whatever you tucked away because it was just too hard or too much at the time comes up to be cleared and let go.
Because you’re in a relaxed state, the unconscious believes you can now handle these things.
The next time you experience this, just know its not bad and its a great opportunity to clear some skeletons out of the closet.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Comparrisonitis can have a dramatic impact on your mental health and it can build up in a sneaky way where at first it doesn’t seem like a big deal.
Here’s the main ways people tend to compare themselves.
Comparing your body shape to models in modified images. It causes self conscious and self critical thoughts and behaviour.
Comparing the real you to the filtered phone version of you leading to disappointment with your natural appearance.
Comparing your home to carefully curated images. The result is everything you once felt grateful for no longer feeling enough.
Comparing your partner to unrealistic standards from what you read about or see online, in movies or in magazines leads to dissatisfaction in your relationship.
Comparing your finances with the wealthiest people or celebrities leaving you feeling your life is sub standard.
Every time you compare yourself practise gratitude immediately, find 3 things you’re grateful for right now to reprogram the negative.
Comparisonitis can lead to severe mental health problems if it runs lose in your mind. Harness it with gratitude.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Using the bathroom more often and always checking where the nearest bathroom is. It’s a response from the nervous system for the body to feel it needs the bathroom more frequently and it can also be a way for escaping a room to have some alone time.
People with anxiety can eat more than usual for comfort and energy.
Emotions are always felt in the stomach and filling it with food stops the emotion feeling so intense. Eating less or losing appetite is also very common.
Cancelling plans, particularly at the last minute when the anxiety has built up to feel overwhelming.
Checking things repeatedly like locking the front door is also common.
Anxiety can make people question everything and create an internal focus where they’re worried about what everyone is thinking and feeling about them.
If you experience anxiety keep praising yourself for every social interaction you have, they’re all steps forward into dissolving anxiety for you.
Visit Good Days with Candice on Facebook.
**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Stop waiting.
Do not waste your life waiting, worrying ,wishing for things to change.
You’ve got to want it enough to do the work and push through the discomfort and doubt of putting yourself out there and doing what may be different to everyone else around you right now.
Arnold Schwarzennegr spent 6 months alone recreating himself before he had his big break in Hollywood.
Your dreams have a brick path that will get paved every single day one brick at a time.
All of the things you dream and desire for your life are there waiting for you to reach out and grab them.
Stop killing your potential by over thinking and doubting yourself, its exhausting and a waste of your energy that you could be putting towards what it is you really want.
You have dreams to fulfil, happiness to feel, money to make and life to live.
Get yourself out there and do it. Do the uncomfortable and it today.
Burnout is a form of exhaustion and is caused by constantly feeling swamped.
It's a result of excessive and prolonged emotional, physical and mental stress.
In many cases it's related to a job.
Burnout tends to start when we have a lot of energy or passion for something were doing like a new job or business. Everything feels exciting and great so small stressors or issues that need confronting can be ignored.
When the onset of stress begins it can look like disconnection from people around you, you might start arguing with your partner or friends.
You’ll begin procrastinating more than ever, putting off even the smallest of tasks because it feels overwhelming.
Self care can go out the window. Things like exercise, diet and sleep.
And there can be physical and emotional exhaustion - you may feel tired but wired and can’t sleep at night.
If you’re experiencing any of this come back to basics and start with regular walking and rest .
The term mental health is used a lot when it comes to discussions around depression and prolonged heavy feelings associated with sadness.
It’s important to note mental health is not the issue, it’s the goal.
Being mentally healthy or mentally fit is the desired outcome for everyone’s evolution.
When it comes to achieving mental health and balance, focusing on the problem is not always the best approach.
Focusing on problems can keep people stuck in stories and loops. It keeps us in the past and can even lead to a victim mentality.
Focusing on how we can feel great is sometimes all that is needed to create a shift.
To shift your state, remember a time where you have felt great, if nothing comes to mind imagine what would feel great for you and take steps towards that.
Be around people and situations where you feel safe and happy.
Doing something that excites you and stepping out of comfort zones are excellent ways to move towards great mental health.
Complaints in relationships usually come back to deep desires that have not been expressed or that are not being met.
There is a term called ‘covert contracts’ this happens in relationships where one or both partners do things for their partner to intentionally have a need of their own met.
It becomes a problem when; there is expectation without discussion and the other person is unaware of your intentions to get something from them AND more so they don’t know what you want.
Open communication about needs and wants can change your entire relationship.
If you’ve not practised this in your relationship, have a conversation about wanting to be more open about needs and wants.
Being honest about your desire to receive something, like your partner organising dinner will eradicate a lot of tension in the relationship.
Remember asking does not mean they need to say yes, and if it’s always a no, a deeper conversation will need to be had.
See coaching withcandice.com.au for more information on relationship communication
Do you have troubles with sleep?
Research shows that poor sleep has negative effects on hormones and brain function.
It can also cause weight gain and increase disease risk in both adults and children.
If you want to optimise your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
Here’s some tips for a great night’s sleep;
Use digestible magnesium, No screens 30 mins before bed
Exercise through the day, Avoid caffeine from midday
Eat dinner at least 4 hours before bed
Have minimal lighting in the house with no white LED lights after sunset
Listen to sleep based binaural beats, they change the brains wave length to a sleep state.
A warm shower or bath mimics the bodies temperature to feel similar to the sun rising and setting telling the body it’s time for rest.
And set an intention to wake up rested, the key to this working is knowing that it will.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Parenting toddlers can be a challenging time for many parents.
It tends to also be a time where some people question if they’re cut out for being a parent and some new parents develop a deep understanding of what their own parents would have experienced.
The most critical development stages for humans is 0-7 years.
Teaching children self-regulation and self-esteem is important during this time.
Self-regulation is the ability to manage reactions and behaviour.
Toddlers usually have tantrums because they’re overwhelmed by big emotions.
Teaching toddlers’ safe ways to manage their feelings, while providing them with your time, love and attention consistently, will result in less tantrums.
Time away from toys and in nature is another great way to let toddlers relax and release.
Nature assists everyone’s nervous system in returning to a balanced state.
While raising toddlers keep the connection strong with your spouse by remaining team mates in the experience. Its healthy for you both to have time away from parenting doing something you enjoyed before becoming a parent.
If you’ve ever been in a position where you decided to exercise and didn’t do it, a major part of this is due to the unconscious mind.
The unconscious part of our mind is responsible for keeping the body breathing when we sleep and it maintains our habits and instincts.
It also requires repetitive instruction and will always choose the path of least resistance.
So, if you’re in a habit of not exercising, your unconscious mind will kick in and keep you in the habit of not exercising.
Success in anything is formed through habit.
If you’re wanting to make a change to your health by way of exercise and diet, you will need to override the unconscious part of your mind by doing it anyway.
Even when every excuse or reason seems valid to you, exercise when you told yourself you would and eat what you know you need to eat until the new habits are formed.
It will take perseverance and resilience to create your new habit.
21 days is the minimum recommended amount of time before a habit starts to form.
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**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Conflict
A great way to deal with conflict is to set an intention that it will be resolved.
Approach the conflict by stating where you want to get too in the conversation, what would you like as an outcome by the end of the conversation?
Then work out the steps needed to get there, which is what do you need to do, say or be to get the desired outcome.
At times conflict may not be resolved due to different values and goals.
However, if the person you’re in conflict with also wants to restore the connection, its simply working out what you both need, to feel aligned and come back to balance.
Look for solutions and know that increased choices for all involved is a key sign the conflict can and will be resolved.
Keep focusing on the future, staying in a frame of the past and what specifically caused the conflict can keep the situation stuck in the past.
Considering how you were part of creating the conflict, will help eliminate the chance of it happening again.
Has it ever been suggested to you, you should meditate?
If so, I’ll take a guess that your reaction may have been, it doesn’t work for me OR I don’t want to do that.
Meditation for the brain and body is like fuel and oil for your car. It’s the quickest and easiest way to sort many daily nuances out like stress, poor sleep, memory and weight issues.
Meditation also builds resilience and confidence.
Here’s some facts that might help;
Meditation is not about stopping the mind, it about noticing what’s actually happening in your mind.
Its time and space to identify if those thoughts are thoughts, you’d like to be creating your reality with and if they’re not discovering how to change them.
Meditation doesn’t always feel nice, it can feel frustrating, boring and it can feel like it’s not working. Just like working out your body, meditation works out your mind, it gets better and you WILL see results with consistent practise.
Its ok to feel not great.
There can be 2 extremes when it comes to mental health.
One is suppressing emotions and leaning into distractions like food or alcohol which can ease and comfort emotion at the level of the stomach.
The gut is like a second brain for the body, it’s the most common place emotions are stored and felt.
The second extreme is sitting so deep in emotions that it can turn into self-pity, and in some cases can even become a person’s identity for a period of time.
Heavier emotions like sadness and anger are natural and healthy emotions, its ok to feel them and express them. Dwelling in sadness or heavier emotions is self-destructive and can even be a form of self-sabotage keeping people stuck in a loop.
Its ok to not feel great, what’s not ok is staying there.
Start taking action to feel better
Emotion literally means energy in motion; movement of any kind is the best way to start moving emotions out of the body.
How to manage stress by calming your nervous system.
Your nervous system plays a big role in supporting your physical and mental health.
**Candice is a practising holistic psychotherapist, author and mental health spokesperson for Channel 9.
You can read more on supporting your health or healing journey at www.gooddayswithcandice.com
This podcast supports the segments and celebrity interviews from the Australian Radio Show Good Days with Candice.
Radio segment, April 18, 2022
The Secret is there is no Secret - Mastering better habits
Janine Allis shares the secrets to her success, what's important in living a happy life and advice for thriving during recent economic changes.
If you're looking to start a business there's also nuggets of GOLD in the second half of this chat.
Janine is a well known Australian business women, entrepreneur and TV Host.
She's the founder of Boost Juice, Betty's Burgers, CIBO espresso and Salsa's fresh mix.
Janine is a host and investor on Shark Tank Australia, The Apprentice and the leader of champions on Channel 10's Survivor.
Inna discovered a method of knowing how emotions, environment and your generational lineage can create disease in the body.
In this podcast we discuss how illness and pain can be a clear indicator of stress or something unresolved like grief, anger or sadness.
We specifically speak about migraines and psoriasis and the emotion that creates them.
Quote from Inna “The body doesn’t lie- each part of the body has a message about our way of life”
Life coach turned affirmation music artist Toni Jones live from California.
Interview time stamps:
2:20 - Toni was burning out sharing the mental health message
4:00 - When her music started taking off
4:30 - Tonis experience with affirmations as a child
5:30 - Discovering her self talk had to be better because she was being treated terribly as an African American woman.
7:00 - How affirmations work subtly for everyone and how to have more self love and confidence
9:30 - The KEY to everything in your life changing
14:00 - How to change and “if it doesn’t feel good, don’t do it, period”
16:30 - A key piece of advice Toni was given by a 90 year old
19:00 - Toni’s fav song from all her music - Mental Health Mix Tape - “I got this”
20:00 - Toni’s key to success and message to Australia