Free your mind

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Stressed?

Over worked and under paid?

Tired?

Anxious?

Far from being words that are banded around for the sake of it, for many of us this is the reality of 21st century living.

We are expected to be on the ball, on trend and down with the kids 24/7 and sometimes, things can get a bit too much.

We have put together some easy ideas of how to free your mind so you can relax and chill out once in a while rather than constantly having your brain in free fall mode.

Breath
Before you do anything else, sit back, count to ten and breath. Focus on your breathing, feel the air go into your body and out and just stop for a few minutes and regroup.

Talk
After breathing, comes talking. If you bottle everything up, then it is only going to get worse and seem harder and harder to deal with. Open up to your partner, mum or a close friend and they may have ideas about how you can make changes and find a positive way forwards.

Live in the moment
Whatever is making you anxious right now, isn’t going to last. Breakdown what is bothering you into manageable chunks and tackle it one step at a time. For example, if you are moving house you might feel overwhelmed, but step back, make a list, work out what needs to be done and if you can, delegate.

Not this again
If you are worried about an interview, think back and see if was the same the last time you went for a new job? If it was, and you got the job, what are you worried about? You aced it last time and we bet it will be the same the time round too.

It’s not all about you!
Harsh we know, but not everything that happens in this world is about you. Yes we can all feel put upon or have our sensitive days, but thinking every situation revolves around you in some way can be really destructive and you could be missing out on a lot of fun.

Look at the bigger picture
Ask yourself whether the issue that is on your mind right now will still be there tomorrow, in a week or in a month. It is unlikely it will be, so regroup, relax and look at what is going on in the world and see there is more to life than a difficult boss or messy flatmate.

Preparing for the worst
I will lose my job. He is going to dump me. She doesn’t want to be my best friend anymore. We tend to jump to conclusions and dwell on the worst-case scenarios and this can lead to stress and depression. It is far better to talk to the person involved face to face and find out what is really going on before you make yourself ill believing the world is about to end.

Take some exercise
Social media, long hours and desk based jobs mean many of us get less exercise than ever. Try to get some fresh air every day and even if you have a brisk walk or a quick swim, your heart beat will go up and the endorphins will pump good vibes around your body.

Laugh
If nothing else, remember to laugh. Life is short so make the most of it and enjoy every single day you have.

Team Pure Beauty

Insomnia and what you can do about it

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alarm clock, alcohol, anxiety, black out blinds, caffeine, children, clean, comfortable, day, devices, ear plugs, essential oil, eye mask, GP, insomnia, irritable, lavender oil, life, lighting, long-term basis, meals, misery, mobile phone, paper, self-perpetuating, shift work, sleep, stress, thick curtains, tired, Tvs, warm drink, worries

Struggle to fall asleep night after night?

Wake up in the early hours and just can’t nod off again?

Simply don’t feel refreshed when you get up in the morning?

It could be that you are suffering from insomnia, which is thought to affect up to one in every three people in the UK at some point.

There are no official statistics to suggest how much sleep adults need because we are all different but the suggested average is between seven to nine hours. It can be detrimental to get caught up with numbers because the main thing is getting enough good quality sleep so that you don’t feel constantly tired throughout the day.

We all have the odd night of bad sleep, maybe when we are stressed, anxious or excited this doesn’t cause serious problems, but persistent insomnia can affect all aspects of your life, from your energy levels, appetite, mood and relationships.

Signs that you might have insomnia include:

• difficultly falling asleep
• waking up several times during the night
• lying awake for long periods at night
• waking up early in the early hours and not being able to go back to sleep
• not feel refreshed when you get up
• feeling constantly tired and irritable in the day and unable to concentrate

This can be caused by many factors, including stress and anxiety, an uncomfortable bed, a bedroom that’s too light, noisy, hot or cold. Lifestyle factors like shift work, jet lag, drinking alcohol or caffeine before going to bed can also play a part.

Mental and health physical conditions, as well as some medications, can also interfere with sleep on a long-term basis.

Whatever the cause, it can be frustrating but there are ways to deal with insomnia.

• Avoid alcohol, caffeine and large meals late in the evening.
• Just like with children, set a bedtime and stick to it and do the same with waking – even at the weekend.
• Relax before you go to bed and turn off all devices and TVs.
• Get an alarm clock rather than using your mobile phone to wake you up as having it on can distract you.
• Have a relaxing, warm bath before bed and add lavender oil to the water as this essential oil can aid sleep.
• Make sure your bedroom is comfortable, clean and the temperature is set correctly.
• Use thick curtains or black out blinds in your bedroom so that the least amount of sunlight is let in.
• Try an eye mask or ear plugs if you get woken often by noise.
• You might be tired but try not to sleep in the day.
• Write a list of worries, if you have any, so they are down on paper and not in your head. Look at areas in your life that are bothering you and getting you down and maybe find ways to deal with them.
• If you really cannot sleep, get up, have a warm drink in low lighting.
• We know we make it sound easy but try to relax and don’t get stressed about not sleeping as this becomes a self-perpetuating cycle of misery.

If things don’t settle down, go to see your GP who will try to help identify and treat any underlying health condition, such as anxiety, that may be causing your sleep problems and then look at other changes that can be made.

Sweet dreams.

Sit back and do nothing

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100%, coffee, dream, drink, ease, go, happy, laptop, meditate, neighbour, nothing, pressure, Relax, screens, sleeping, stress, three good things, tired, TV, yourself

Are you always on the go?

Feel stressed most of the time?

Need an extra day in the week?

Feel tired mid-afternoon, however much coffee you drink?

Have trouble sleeping?

Constantly rushing from one thing to another?

Feel as if you never give anything 100%?

Stop, for just a moment and try to remember the last time you sat down and did nothing?

Yes, that’s right, nothing.

Bet you can’t remember?

Bet you feel uncomfortable just thinking about it?

Many of us are busy juggling hectic careers, family and friends and don’t get time to do anything for ourselves. Whilst we know we should relax, most of us don’t.

“I rarely sit on my own and relax, it just feels, well, lazy.”
Jo

“I dream of having a morning off to do nothing but with the school run, a dog to walk, home to run and family to look after, it really is just a dream.”
Sam

“I have exams coming up, a new boyfriend as well as a busy job and lots of friends. Sometimes I just wish I could run away and escape from the pressure for an hour, but I can’t, can I?”
Talia

Whilst you might think that doing nothing is a waste if time, it really isn’t. Making time for yourself to do nothing can help improve your life, ease your stress and in the long run, make you happier and more productive.

We’ve got some easy ideas that we hope will help you sit back and relax, so you can reflect and refresh.

Take stock
This doesn’t have to take up hours and hours but by stopping for ten minutes a day and seeing where you are, you can really make progress. Find somewhere quite where you can time out and reflect. Whether this is in your living room, bedroom or even in the shed, for a little time each day, go there when you want to stop and start to feel calm again.

Drop the gadgets
We are becoming increasingly dependent on our screens and that can actually add to our stresses and pressures. Once a day, and not just at bedtime switch off your phone, laptop or TV and for ten minutes enjoy being incommunicado. We have come to think we can only exist when we are switched on when in reality it is almost the opposite. Give it a go, we think you might like it.

Three good things
Rather than focusing on the bad in life, try to come up with three good things that have happened every day. A promotion, coffee with a friend, sunshine or even a chat with your neighbour – if it makes you smile and helps you connect with the world, and yourself, write it down. Before long it will become part of your routine and however tough your day has been, you will see still the good in it.

Meditate
Meditating is a fantastic way to clear your mind and simply be at one with your thoughts. Sit quietly, close your eyes if you wish, and then focus on your breathing. As you breath in and out let go of your work and family worries and start feeling lighter as you enjoy a moment of stillness.

Turn the lights down
You will never sleep well if you go to bed buzzing. Try not to eat late at night and avoid caffeine in the evening it you can as these can both keep you awake. Run a warm bath, light candles and relax in the bath before getting into bed and leave your day far behind you.

The only thing you’ve got to do now, is decide when to get started doing nothing.