In this episode, I focus on how to improve your energy and wellbeing using a meditation Meditation is important for our energy and general wellbeing.For me it is a daily lifestyle essential. I meditate daily.Here is the link to some mind- blowing science around meditation that you can explore:https://www.scienceofpeople.com/meditation-benefits/Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.On this episode I also share a meditation that I created, for your daily use, to renew your energy, relax your mind and body through a body scan, soothing music and affirmations. It can be helpful if you are feeling overwhelmed, burnt out or fatigued.Try practicing with this meditation over a week and then reflect on what impact it had on you and how you feel. I hope it improves your energy and wellbeing.Thanks for listening! Mary.Sign up now to access our latest news, free resources and specials for subscribers: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-newsFor further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

Coachuwellness

Rest and Renew your Energy and Wellbeing with a Meditation

This episode is all about how to improve your energy and use affirmations.I talk about energy, burnout and some of the symptoms https://medium.com/@teamblind/this-past-february-a-blind-survey-concluded-that-nearly-61-percent-of-professionals-are-burnt-out-c6ede02dfde7I also discuss the energy symptoms to pay attention to.I share 2 energy tips:1: Take a social media and technology break for a dayOne reason you may want to consider this is if you notice your energy draining further. Also if you feel that you are being taken out of the now more often.Take time off from social media and technology, to create moments of renewal. It may improve your overall mood, health and increase your mindfulness. Some report they feel happier, more productive and less stressed. Start with reducing your use by an hour and work towards taking a day off. 2: Affirmations – positive statements used to increase your positive thoughts and set an intention for you day; they can help you change unhelpful self talk. It can be helpful to shift our perception, lower our rumination and stress.Try a daily affirmation to support your wellbeing through positive statements. Once a day, say out loud:I honour my boundaries that support meI express my needsI focus on what I can controlI am calmAll is well Feedback from the Beyond Burnout Program“The course was incredible and it is sad that it's come to an end.”“I can honestly say... Every day brought me a sense of.. Being”“All the daily tips were easy to either introduce or to work on more in my day-to-day life.” The beyond burnout course is going evergreen in August. It will give you control over when it is best for you start and explore. Stay tuned! Sign up now and be the first to get details:https://mailchi.mp/09a42f55d160/beyond-burnoutThanks for listening! Mary.For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

How to Improve your Energy and use Affirmations

On this episode, I get personal and share my burnout story, including:• my article in medium: https://mary-coachuwellness.medium.com/• how my work impacted me last year and led to my burnout• what are the options if you cannot take a long extended break• my stage 2 experience• what actions am I taking - seeking support with work and at home; renewal practices; exercise; nutrition;It is possible to improve your burnout experience and your energy. If you would like to explore how, check out my…Beyond Burnout Program includes:Daily email tips for 28 days (from June 1, 2021) to support your energy, clarity and calm.At the end of this period you will also receive a summary of all 28 tipsAccess to 3 courses for 12 weeks with engaging course content that can support you: To renew your energy, enhance your mindfulness and feel more grateful.Each course has videos, downloads and practical activities to support your journey. Content is science backed, engaging, helpful, to make a positive difference for you.Here are the program sign up details:https://coachuwellness.learnworlds.com/bundle/thrive-series-bundle

Beyond Burnout

Today I am excited to talk to a very special guest that is back again sharing her wisdom:Dr Jenny (Jing Wen) Liu, Ph.D., is a Postdoctoral Associate, Department of Psychiatry, Schulich School of medicine and dentistry, western university.Jenny also holds appointments at Ryerson University and Toronto Western Hospital, Krembil Research Institute, University Health Network Dr. Liu’s background is in psychological science, and her scholarship activities bridge research in stress and resilience with community-based applications. She has collaborated with industry partners, community agencies, and mental health organizations, serving in the roles of Director of Research, Consultant, and Fellow. She is the creator and lead author of the Multi-System Model of Resilience (MSMR), which was developed into a mobile application (https://www.msmrtool.com/). The model and tool are currently used in several multi-year projects around the world.In this episode, Jenny shares how her life is going in Toronto as they experience a challenging third wave of the Pandemic.“Thriving is not what we are aiming for. We are just doing the best we can. To find moments of peace, of sweetness that we can hang on to and our sense of self.”Dr. Liu shared some of the practices that she is focused on to find her inner peace, calm and clarity.Perspective taking and adjusting expectations and awarenessSelf-compassionHow to be there for loved onesSigns of compassion fatigueBoundary setting examplesHow to decompressThe importance of adjusting expectationsHow to use social media to amplify our moments of joyBe aware of comparison and keeping up with othersIt is okay if you don’t feel resilientFinally, let’s listen to ourselves, let’s listen to our needs. Let’s be more mindful about how we are doing to take care ourselves and can be there for others. It starts with ourselves.Jenny and I hope you enjoyed our conversation and that it inspires you to find ways to take care of yourself during these uncertain times.

How to find your Inner Peace, Calm and Clarity during these Uncertain Times

I am Mary Mangos, Founder of Coachuwellness. I live in Melbourne Australia. I am a Psychologist, Coach, Author and online course creator.I am excited to relaunch this series as your host and I want to share a little bit about me to show how I got here.I grew up as a daughter of immigrant parents, we experienced challenges like many immigrants. For me there was much joy but also a very strong belief that was reinforced that perhaps we did not belong. That perhaps one day we would told we must leave.I definitely took in that fear and the beautiful worrier that I was, was always on alert. I was not aware of the lens that I now viewed myself and the world around me until my Psychology studies at university. I also grew up watching my parents work so hard and not appreciating the importance of rest and energy management.Whilst I dabbled with yoga and meditation, but I had not yet started to commit to it in any consistent way.It wasn’t until my 30s that and 40s that I felt inspired by Positive Psychology research and Mindfulness programs. I began to integrate meditation and gratitude practices in my day.They have had incredible positive impact on my positivity, my joy, my sense of calm and clarity.During that time, I expanded my wellness vision and practices. I now have a clear mission and for ME a practice that supports it:My mission is to inspire and change lives towards more clarity, happiness and peace. And that includes my life too!Please keep listening as I share wisdom, tips and science backed practices. I have some exciting interviews planned with experts and inspirational people, to inspire you, and to achieve your vision for a thriving and flourishing life.I am excited to take you an educational and inspirational journey.Thanks for listening! Mary.Sign up now to access our latest news, free resources and specials for her subscribers: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-newsFor further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

My Story and Mission

Quote: “For a new year to bring you something new, make a move, like a butterfly tearing it’s cocoon” Mehmet Murat Ildan On this episode, I am going solo as Danny enjoys some well-deserved time off. I share some of my top 5 new year resolutions as we begin 2021. Where do you start? I recommend reflecting first on the year you had and survived is so important. You are already so amazingly resilient and we are tapping into this as we reflect and plan for 2021. What should you reflect on? Think about what would you want to continue to do, do more of or do differently. Here is some inspiration from my plans for 2021: Starting with do differently: 1. I want to take more breaks from work even if I am just staying at home that’s okay. I found myself in 2020 feeling like I should be so grateful for the work I had to support others and I kept going. Guess how that turned out? Very tired and not sustainable. I know it will take a while to get over the fatigue I am feeling so I plan to take some days off every 6 weeks for the first 5 months and I will reassess after that. That for me means no clients and no answering emails. Do more of: 2. Exercise. For me exercise is an essential for my physical and mental wellbeing. As someone who has suffered from mental health issues in the past and who lives with chronic pain I cannot afford not to. However, like most of us I did not do this enough. I am committing to moving every day and going to the gym 3 times a week. 3. Travel, even if it only by car and visiting local destinations. Especially being by the beach is my happy place and I need to prioritise doing more of this for my wellbeing. Combining this with catching up with special and dear friends is also a double bonus. We know how important it is to connect with those that you love. Continue to do: 4. Mediate daily - I discovered meditation when I was at University but I always struggled with it. It was only when I accepted the struggle and made it work for me that I found the love for meditation. By that I mean, if I was listening to a meditation and I wanted to stop I did. I started with only a few minutes and I now practice for a minimum of 10 minutes a day. Starting each day with this is what keeps me centered. It is what gives me clarity and calm. 5. Connect with gratitude. I love to do this after meditating but anytime of the day is great too. What are you grateful for? Focusing on this lifts my emotions. Shout out to Danny Blackford, on leave at the moment. I am very grateful for you being my partner on this podcast and even during the challenging times always making me smile. He is not afraid to say no and that is something I would like to do more of too! Thanks Danny. I hope this episode has inspired you to prioritise what matters to you, to take care of yourself. Be kind to yourself and remember that change is not easy. When you create your list, focus on one area at a time. Remember that relapse is normal. You are not failing as that is part of creating change. Do the things that support your wellbeing your happiness. Best wishes and stay safe everyone.

Top 5 New Year Resolutions for 2021

Quote ““Resilience is more available to people curious about their own line of thinking and behaving,” Brene BrownResilience is such an important area right now. In the midst of our global pandemic, global tensions, or even holiday stress, our resilience is so very important. On this podcast we had a very special guest with us, Dr Jenny Liu.Jenny (Jing Wen) Liu, Ph.D., is a Postdoctoral Research Fellow in Psychiatry at the Toronto Western Hospital-Krembil Research Institute, University Health Network, and a Postdoctoral Fellow within Urban Health Equity Research at the Daphne Cockwell School of Nursing, Ryerson University. She is also an elected board member of the Society for the Study of Psychiatry and Culture, an international organisation devoted to fostering cultural aspects of mental health and illness. Dr. Liu’s background is in psychological science, and her scholarship activities bridge research in stress and resilience with community-based applications. She has collaborated with industry partners, community agencies, and mental health organizations, serving in the roles of Director of Research, Consultant, and Fellow. She is the creator and lead author of the Multi-System Model of Resilience (MSMR), which was developed into a mobile application (https://www.msmrtool.com/). The model and tool are currently used in several multi-year projects around the world.On this episode:Dr. Liu shared how her interest in resilience developed, sharing her experience with workplace harassment and the impact it had on her. It was after sharing and getting support, she realised that her resilience manifested in the way she interacted with the supports around herResilience is not just rooted within the person - more than just the individual / mindsetDefinition of Resilience: “An evolving capacity to respond to emerging challenges”The capacity evolves because we can source that capacity not just within ourselvesThe inequity in our society may results in differences in options to support staff with resilienceThe good news – because resilience comes from different places it is not restricted to just within your workplaceWe can reduce absenteeism and presenteeism by improving resilienceResilient people can be more productive but that doesn’t always connect to productivityThe Multi-System Model of Resilience was explained (MSMR)There are 3 systems: Internal (Health behaviours - managing emotions, healthy eating etc) resilience, coping (values, goals, skills and strategies) pursuits and external ( access to services / connection to community) resilienceIt is a multi – system approach to resilience because we have different needs:Essential (safety and security – health and wellness, life satisfaction, social security)Situational (unexpected challenges and adversities – your supports, how you deal with emotions and self-perception)Full potential living (achieving our full potential e.g. growth capacity, healthy reserves and social connectedness)MSMR has 9 domains (see below for a complete overview). An assessment can provide information on your strengths and opportunities across the essential, situational and actualisation areasWhat you might do as you explore your resilienceActions that can increase a sense of connection during covidWhat actions support some sustainable changes with your resilienceDon’t forget to get some help and support if you need it.Please SUBSCRIBE and leave your comment.You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020For more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/MSMR app:https://apps.apple.com/ca/app/msmr/id1456330434https://play.google.com/store/apps/details?id=com.msmrThe Multi-System Model of Resilience were explained (MSMR):Essential NeedsOur basic needs may be challenged by the pandemic. Taking care of these needs is essential to maintaining and building our resilience.i. Health and WellnessThis refers to the most basic activities we do to survive and live, including sleeping, eating, and exercising. Yet, we often neglect taking care of ourselves, especially when we are stressed, impacting on our health and wellness.ii. Life SatisfactionAs humans, we have a basic need to lead a life with meaning. We find meaning and purpose in the people whom we connect with or in the things we do. It is important to not lose sight of the rich meaning and connections in our life when we are stressed.iii. Social SecurityThis refers to our basic needs related to our social welfare, such as income, housing, security, and safety, etc. Many minority groups have already experienced social and economic inequities and hardships before COVID-19 and may have an even harder time because of the pandemic.Situational NeedsWhen we face unexpected stress, we need to tap into our resilience to respond to these challenges and problems. We will get through the pandemic, like all challenges in life. There are strategies and actions that we can use to tackle these situational needs.i. Accessible SupportsSocial (physical) distancing may make us feel isolated; in reality we never live in isolation. We are surrounded and supported by our families, friends, communities, and the larger society. We may sometimes lose sight of this for many reasons, like having difficult relationships in the past or because of social injustices in the larger system.ii. Dealing with Your EmotionsOur emotions are always with us, whether we are aware of them or not. When you feel challenged by COVID-19 and other stress, it’s important to reflect on how you deal with your emotions, including strong upsetting emotions.iii. Self-PerceptionsHow do you see yourself? Your ideas and concepts about yourself may influence your sense of self and your confidence in tackling different situations. During a stressful time like a pandemic, you may feel challenged and start to feel bad about yourself, or even feel a sense of powerlessness. You may find that there are many things that are beyond your control. You may find yourself juggling too many things.Full-Potential Living NeedsSometimes, we get caught up with just getting through the day, busy with day-to-day routines and chores. Other times, we only focus our attention on stressful things and what’s going wrong in our lives. It is helpful to take a step back and reflect on how to live our life to the fullest and grow to our fullest potential. Yes, even with the pandemic, there’s opportunity for valuable growth, which adds to our resilience!i. Growth CapacityThis is one of the most exciting and fun areas of our resilience. When things are going fairly well, complacency and routines may limit our growth; when things are not going well, preoccupation with problems may similarly limit our growth. Actually, we all have the potential capacity for self-growth under any circumstances at any moment if we are open to it.ii. Health ReserveIf our fuel tank is running on empty, it’s hard to go very far, let alone explore new places. Our health reserve includes both our physical and mental health capacity, and the two are very much linked. Whether you consider yourself healthy or you have a chronic physical or mental illness, we can all put some effort in building up our health reserves as a foundation.iii. Social Connectedness and InclusionThe community we live in can give us a sense of safety, acceptance, and belonging, which can reaffirm our sense of identity and our control over our lives. However, in a climate of fear, ignorance, and misconceptions about COVID-19, there is increasing stigmatization, xenophobia, and racism, resulting in worsening discrimination and inequities for Chinese Canadians and other Asian Canadian populations.

Resilience is More than your Mindset

This episode continues our discussion of Solutions To Stress. These episodes are important because... Coronavirus continues to affect our lives in many ways. It may be that you are just not connecting with loved ones or work colleagues as you used. You may feel anxious about your responsibilities. Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess. Information shared on this episode to reduce our levels of stress: extending on our self awareness to how others see us being aware of how others impact us and we impact them Questions to self reflect on: do you feel you do or don’t have control of your emotions or feelings? Reframing your thinking be aware of your automatic thoughts in situations When you feel the “pang” of emotions stop, pause, reflect Have a response ready what do you mean? can you explain that? it can shift others’ thinking and your own Breathing exercises are important to change our breathing from: Rapid, shallow, erratic to - Slow, deep, regular breathing - a sign of relaxation. How? 1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use. 2. Hold your breath briefly. 3. Exhale slowly. 4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. You can do it at any time, in any place. use it when stress happens practice it in advance use it on the good days too! Add mantras or repetitive words to your breathing exercises it can help you to focus and increase calm choose words that reinforce your goals e.g. peace, calm, joy How: get comfortable decide how long you will do it for - 1 minute, 10 minutes or longer 1. Breathe in slowly and deeply, silently saying "I am calm" 2. Hold your breath briefly. 3. Exhale slowly, silently saying "I feel peace" 4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Please SUBSCRIBE and leave your comment. You can also share your feedback confidentially: Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020 For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/

Solutions To Your Stress - Part B

This episode's quote:"When I look back at all of these worries, I remember the story of the old man who said on this deathbed that he had had a lot of trouble in his life, most of which never happened" - Winston ChurchillCoronavirus continues to affect our lives in many ways. It may be that you are just not connecting with loved ones or work colleagues as you used. You may feel anxious about your responsibilities. Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess.In this episode and the next one, e will explore solutions to reduce the stress you may be feeling right now.Information shared on this episode to reduce your levels of stress:stress is part of life“the koala bear syndrome”importance of self-awarenessself reflective questionsdo you find it hard to relax?do you express your difficult emotions towards others?how is your communication received by others?how do you react to criticism?journalling to stay self-awarethe importance of laughtersleep hygiene practiceshow to do lists can support you to manage your stressthe importance of social connections for our health and wellbeinghow to stay connected with family and friendswhat to do when you are isolatedschedule your contact with othersconsider connecting with others when going for a walk or exercisingPlease SUBSCRIBE and leave your comment.You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020For more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Solutions To Your Stress - Part A

This episode continues our discussion of gratitude and what we can do to cultivate it.Information shared on this episode to cultivate an attitude of gratitudeanxiety and depression and our brain mechanismsexploring how we deal with stress and criticismusing reflection to identify our achievements and increase our self awarenessreflect on people in our life and their impactimportance of commitment and tenacity to stay strong mentally, feel calm and controlhaving purpose with our gratitude e.g. to enjoy life more, feel more happywe listened to Mary’s morning gratitude meditation as a way to support your gratitude practice : https://insighttimer.com/coachuwellness/guided-meditations/morning-gratitude-intentionWe would love your feedback on our podcast. Click on this confidential link:https://www.surveymonkey.com/r/JM7PYJCFor more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Cultivate an Attitude of Gratitude - part B

“I am not suggesting that gratitude will come easily or naturally in a crisis. It’s easy to feel grateful for the good things. No one “feels” grateful that he or she has lost a job or a home or good health or has taken a devastating hit on his or her retirement portfolio…Consciously cultivating an attitude of gratitude builds up a sort of psychological immune system that can cushion us when we fall. Gratitude provides a perspective from which we can view life in its entirety and not be overwhelmed”, by Dr. R. Emmons Gratitude is a feeling or attitude that acknowledges a benefit or experience. •More than a tactic / strategy •It can be cultivated and it can increase levels of wellbeing and happiness Information shared on this episode to cultivate an attitude of gratitude group think and self-fulfilling prophecies the importance of determination and perspective changing the way we think how reflecting on 3 good things daily can enhance your gratitude and wellbeing savouring memories to remember times and events that we are grateful for the power of the gratitude letter - listen in to me taking Danny by surprise with my heartfelt letter of gratitude! We would love your feedback on our podcast. Click on this confidential link: https://www.surveymonkey.com/r/JM7PYJC For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Cultivate an Attitude of Gratitude - part A

Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group. Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women. Through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing. Information shared on this episode to manage our energy, reduce fatigue and burnout: increasing out energy self awareness - rating our energy out of 10 and paying attention to our body where energy comes from what happens when our stress hormones are activated what can impact our energy tips to manage our energy fluids / water coffee in moderation teas / soups complex carbohydrates vs. simple carbohydrates B vitamins vegetables / fruits that are high in fibre nuts / seeds / legumes a sample nutrition plan - breakfast, lunch, dinner and snacks Contact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/resources/ For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Nutrition for Managing Energy and reducing fatigue and burnout

“The fear and uncertainty fuelled by the COVID-19 crisis is putting extreme pressure on our finite resources. The consequences include poor decision-making, breakdown, and burnout.” by Tony Schwartz and Emily Pines, in HBR, March 23, 2020 We are certainly feeling that pressure in Melbourne at the moment in lockdown 2.0. That is why we have a special guest on today’s episode Reducing Environmental Stress and Fatigue, Lee Chambers - – Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing Lee’s Bio: Having spent the last 10 years working in a variety of fields, including local government, a corporate organisation, and in elite sports, he has now brought his experience and qualifications with the aim to impact the wellbeing of thousands of individuals and businesses through organisational wellbeing advancement, while looking to promote conscious and purpose lead leadership internally.Lee has qualifications in Performance Nutrition, Environmental Psychology and Advanced Sleep Consultancy, and he delivers multi-disciplinary workshops focused on improving performance and productivity through increasing employee wellbeing. This is an issue very close to his heart, as after losing the ability to walk in 2014 due to chronic illness, he has battled back to achieve a positive health outcome, and is now on the pathway to become medication free. He also presents the Health and Wellbeing show on Ribble FM Radio, and speaks in Educational establishments about his varied career path, health challenges and having a resilient mindset. Based in Preston in the North of the UK, Lee is currently working with business owners and employee teams to create culture change, wellbeing strategies and champions. He is a father of 2, coaches a disability football team, and enjoys eating good food with good friends. He is currently writing his first book, “How To Conquer Anything”, which will be released in November 2020. Information shared and discussed on this episode: life in Preston, U.K. right now what is environmental stress and how it accumulates and compounds why we face more challenges right now as we adapt at home, including a loss of daily anchors and blurring of boundaries strategies to reduce our environmental stress and fatigue accept the challenge we are feeling recognise your efforts and achievements create new anchors and routines e.g. simulate your commute to work, by getting dressed in the morning and leaving your house briefly partition and manage your work space at home have regular and frequent breaks to disconnect from work, to ensure we actively recover and rest implement good work structures and boundaries mindfully interact during video meetings to become masters of technology, rather than the technology mastering you. To contact Lee: Lee’s Consultancy: https://leechambers.org Twitter: @essentialise Facebook/Instagram: @essentialisecoach Linkedin: https://www.linkedin.com/in/lee-chambers-278a6518a/ Youtube: https://www.youtube.com/leechambersessentialise https://www.leechambers.org For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Reducing Environmental Stress and Fatigue

Following on from our last episode, we want to support you with your ability to cope with change and challenge. We know challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. Information shared on this episode: How mindfulness meditation can improve the quality of our life and help us to get through challenges Following a guided meditation can reduce the “chatter” and increase our calm Listening to music can also be beneficial in supporting us It can increase our joy, productivity and even support better relationships Mindfulness meditations can improve our clarity, focus and increase a sense of calm The 2 guided mindfulness meditations shared include: https://insighttimer.com/coachuwellness/guided-meditations/body-scan-mindfulness-meditation-2 https://insighttimer.com/coachuwellness/guided-meditations/mindful-pause-to-relax-and-refocus For more information on wellbeing, support, resources, tips or to contact us: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/ 

Embrace Challenge and Thrive... Part B

“I see my challenges as opportunities to grow, I flow easily with change, I face my fears and responsibilities with ease.” - A Mary Mangos original affirmation.Sustained exposure to change and challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. Let’s work on how we manage or deal with our challenges.When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. On today’s episode and the next one to follow we will be exploring another part of the Mental Toughness Framework - Challenge.Information shared on this episode:we explain how an average person might behave with challenge in their life and how they respond to fear.the importance of not continuing to tolerate all of your responsibilitiesbe aware and write down what you are responsible fordelegate some responsibilitiesfamily meeting ideas were explored to support the development of skills and competence in family members and a better distribution of choresthe R.A.I.N technique was also explained, to support you to turn towards your life and stay in the present moment. It involves: Recognising your emotions, Accept life as it is without wishing it were different. Investigate the impact it is having on you without judgment. Finally Nurture yourself with self compassion and positive self talk.If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.For more information on wellbeing, support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Embrace Challenge and Thrive

If you are looking to improve your wellbeing to thrive and flourish, then welcome to the Coachuwellness Podcast with Psychologists Mary Mangos and Danny Blackford. Our mission is to share information on how to improve your wellbeing to flourish. We know that only 20% of people at any one time are flourishing or thriving - functioning well mentally and coping well with stress. Our goal is to present practical ideas and information based on science. Mary is workplace coach and speaker, supporting leaders and staff to flourish and be productive. Danny works with children, adolescents and adults supporting them to achieve their mental health goals with psychology, neuroscience and mental toughness. Join us as we share ideas and practical tips from positive psychology, neuroscience and mental toughness, having fun along the way! For further information - Mary Mangos http://appian.com.au/ Danny Blackford - https://www.dannyblackford.com.au/ Editing and Podcast support - https://www.andymaher.com/

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