As we say goodbye to 2016, we reflect on what happened during the year. Our minds are designed to automatically look at the negative things that happened, so we can learn from it and protect ourselves in the future. It’s also important to look at the positive and wonderful things that happened, so we know what goodness we what more.

If your year was filled with uncertainty, grief and loss, it can be difficult to see any nuggets of good during the year. Reflection is important, to help us see that even if it was only once, something good happened in 2016. It can help lift our spirits as we move into the new year.

When we reflect on our year, it’s important to remember that we did the best we could with the knowledge and information we had. If we’d known better, we would have done better. It’s so easy to get caught up in a cycle of self-criticism and self-judgement when we look back on our year. The purpose of reflection is to help figure out how to move life forward.

There are three key questions to reflect on about the past year.
Did I accomplish what I wanted to this year?
What have I done well this year and what made it so effective?
What can I do better and what do I need to do to accomplish that?

To find out more about therapies, meditation and yoga classes, visit www.relaxfromstress.ie, contact Tracy on 086-2202734 or email tracy@relaxfromstress.ie.

Published in Connaught Telegraph on 27 Dec 2016

This is it! Christmas week! How are you this week? Whether this is a joyful or difficult Christmas for you, here are some more ideas for 12 Days of Christmas De-stress!

7. Express gratitude! No matter how stressful things are, there’s always something to be thankful for, even if it’s simply the perfect cuppa. Being grateful for what you have can help you be happy. Can you find three things you're thankful for?

8. Make sure to get your sleep. The gift of good sleep gives you both a physical and mental boost which will help concentration, memory and mood.

9. It can be difficult, but try to eat healthy. Good nutrition provides an energy boost, prevents weight gain and provides a healthy boost to the immune system.

10. Let yourself really feel your emotions. While Christmas is a happy time, it can bring up painful memories. Instead of bottling them inside, allow yourself to feel them so can move on.

11. Breathe! If you feel stressed or overwhelmed, take a minute in private, to simple take a few long, slow, deep breaths into your belly. This helps activate the calmness response in the body.

12. Drink plenty of water! Water is important to the body, physically and mentally. When we forget to hydrate, we can often feel run down, irritable and may get headaches.

To find out more about gift vouchers, therapies, meditation and yoga classes, visit www.relaxfromstress.ie, contact Tracy on 086-2202734 or email tracy@relaxfromstress.ie.

Published in the Connaught Telegraph Newspaper on 20 Dec 2016

It’s such a busy time of year, and so stressful for so many people. It’s not just the financial cost that can take its toll, but the mental and emotional cost as well. This week and next week, I’m going to cover ideas for 12 Days of Christmas De-stress!

1. Take a musical time-out. Listening to music can lower stress hormones, blood pressure and heart rates, as well as decrease anxiety and take your mind off pressing issues.

2. Try to focus on one task at a time. When you are wrapping presents or cooking, take time to enjoy the smell, taste and memories of these happy times instead of running from one task to the next.

3. Remember to look out the window and enjoy nature. Gazing out the window can lower your heart and breathing rate and help lift your mood.

4. Learn to say “No, no, no” instead of “Go, go, go.” This can help us prevent over-committing, which allows more time to enjoy Christmas.

5. Make sure you exercise. Exercising regularly helps reduces stress. Even a 20-minute walk three times a week can make a difference. Why not make it a family occasion, or a time for some personal space.

6. Create a personal space. Whether it's your bedroom, car, kitchen or bathroom, find a place that can be your peaceful place for a five-minute recharge.

To find out more about gift vouchers, therapies, meditation and yoga classes, visit www.relaxfromstress.ie, contact Tracy on 086-2202734 or email tracy@relaxfromstress.ie.

Published in the Connaught Telegraph Newspaper on 13 Dec 2016

Self-talk is the conversations you have with yourself. How do you talk to yourself when you’re running late? Or when you let a plate fall? Or if you dirty your clothes 5 minutes after putting clean clothes on? Are you being supportive or critical?

We can be so hypercritical of ourselves and can talk to ourselves with dislike, anger or even hatred. When we do something for so long, it becomes the norm, and we don’t realise we’re treating ourselves in a less than positive way.

Negative self–talk sounds something like this “I’ve never done it before” or “It’s too difficult”. When we talk positively to ourselves, we say things like “I can try to make it work” or “I’ll give it another try.”

Positive self-talk helps boost self-confidence, self-trust and self-esteem. It introduces optimistic thoughts that can help to counteract depression, anxiety and stress. It can make it easier to get things done each day. To train the mind to positive self-talk takes practice as attitudes and thoughts do not change overnight.

Pay attention to your thoughts for one week. Are you your own personal cheerleader, or are you constantly knocking yourself? If you catch yourself talking negatively to yourself, try to change it to something more positive. Be patient and compassionate with yourself as you re-train your mind to positive self-talk.

To find out more about positive thinking through journaling, meditation and yoga classes visit www.relaxfromstress.ie, contact Tracy on 086-2202734 or email tracy@relaxfromstress.ie.

Published in the Connaught Telegraph Newspaper on 6 Dec 2016