Back by popular demand!

Due to popular demand I am re-running the 20 steps to beat stress talk on the 9th May at 8pm. For more information and booking click below
20-steps-to-beat-stress talk demonstration

3 tips for better sleep.

Good quality sleep is important to feel well and be able to function properly during the day. I hear so many people say they can't remember things, they loose their temper and even thought they don't like something, can't really be bothered to do anything to change it. These can be a sign of sleep deprivation. When you are well rested, you can think more clearly, plan you day, get things done more quickly and will feel less stressed.

Here are 3 tips to help you get better sleep:
1) Plan your food and drink intake so you are not having coffee, tea, chocolate, coke and other pick me up drinks after 2pm and eat 4h before going to bed.
2) Have a bed time routine, this will train your brain that you are going to be going to bed. Here are some ideas of what your evening could be like: Write down any unfinished business you need to attend to the next day so you can let your brain rest rather than churn over it in bed. Switch off phones, computers and tablets at least 1hr before bed time. Avoid exciting movies just before bed, watch them early and then read for example. Get changed, brush your teeth and keep lights to a minimum (ideal if you have dimmer switches or bed side light.  Do some stretching, relaxing or breathing. (not cardio exercises)

3) If your mind can't switch off you can practice 'square breathing' - breath in for a count of 4 pause for 4 out for 4 and pause for 4 so as you breath you can say in your head in 2,3,4, pause 2,3,4, out 2,3,4, pause 2,3,4, The slower you can count and keep the breathing in that rhythm the better.

This is one of the techniques I teach on my relaxation workshop (see below) and it is available on my relaxation CD designed specifically to help induce sleep.

Here is some more information that might help you:
Read more: March of the Sleep Deprived
Read more on making decisions and habits 

If you would like more help then sign up to my newsletter. You will know when the next relaxation workshop is and my next talk on Body~Mind Coaching  for stress relief using EMDR.  You can watch this video of how EMDR works.
 For one to one sessions contact me.

What are your sleeping tips?  I would love to know. You can share them anonymously in the comment box.  Look forward to hearing from you.

Relaxation for better sleep, pain releif and a happier life

Did you know that the process involved in getting stressed is the same as the ones we use to relax?  If you find one easy then the other is easy too, it is just a matter of understanding how to do it.

De-Stress - the Body~Mind Coaching way


This workshop is for you if:
*You get stressed easily, yet find relaxing difficult.
*You would you like to ease back tension without the need for a massage.
* You find it difficult getting to sleep.
* Your neck and shoulders are tight and /or get headaches
* You want to know easy ways to relax properly especially if your idea of relaxing is watching TV.


There will be no sitting cross legged, meditating or chanting as these are not suitable everywhere and anywhere. The simple tricks and tools you will learn will help you in your everyday life.


Be warned, this could change you life!
Knowing how to reduce pain levels,  how to get a better quality sleep, how to go about daily life chores with less effort means you will have more energy.
Who knows what you could do with it!

Workshop Sat 2nd Nov 2013, 1pm to 4pm,
Integral Yoga Centre, Stratton, Swindon, Wilts, SN3 4PU

£38 Booking is essential as numbers are limited.
Book & Bring a friend: get £3 off

AND Save min £100 on private consultations.

To book contact Julie on 01793 495551 or If you click on the Julie link you will be sent to my contact page where you can  let me know how many places you want to book. Please put 2nd Nov in the subject line and you will receive an email to pay online if you wish.

5 habits to help or hinder you!

 I have just read an article about the 5 habits that cause depression 

1) Waiting for pity from others and feel sorry for yourself 
2)The habit of doing unpleasant things 
3)The habit of living in the past
4) The habit to compare yourself with others 
5) The habit to consider yourself worse than others

You can replace them with the 5 good habits for well-being: 

1) Cut down on coffee, tea, alcohol, chocolate and smoking as they suppress what you are really feeling and means you don't tackle the real issues that are causing  problems.
2) Eat less carbohydrates (white processed foods), have a min 12 gr protein per meal lots of veg and nothing other than water between meals.
3) Take some form of exercise every day-15min bike ride to work or a brisk walk at lunch time walk up the stairs every time rather than take an elevator will do.
4) Once a week have 90min just for yourself -a soak in the bath, read a book, go to a dance, yoga or pilates class, take time to meditate or fully relax (for help with this you could listen to my relaxation CD.
5) Treat yourself as if you were your best friend. Listen to what you would say to yourself if you were talking to your best friend about your situation.

All this will help you avoid the highs and lows of sugar peaks and help you get much better sleep, which is absolutely essential for well-being.

If you want more help, then come along to one of my talk demo's on EMDR, attend my relaxation workshop or book in for a 30 min free taster session, to find out how I could help you.

You can watch this video of how EMDR works.

New Year Resolution: Don't stop. Start instead!

Belated Happy New Year! It is amazing how easily one can get sidetracked. My son developing chickenpox on New Year's Day was just enough to send all my plans out of the window.

So here I am now with this question for you: have you made your New Year’s resolution?  If so are you still on track? Or have old patterns got you sidetracked too.

Does your resolution sound something like: stop smoking, stop eating so much chocolate, stop this or that. If not, that's great. You problem you already know all about setting SMART goals.

If they do, then unfortunately you are unlikely to succeed. There are too many reasons to explain why in this blog. However, one of the main reasons is that when you focus on the thing you don't want, (like not smoking,) your brain just focuses on the smoking and so wants more of it.

The unconscious mind can’t recognise a negative. For example: if I say to you: don't think of the pink elephant with a blue tutu and a red umbrella, dancing on a tightrope; this was the very image you had in your mind, even though, I said, don't think about it!  If the brain can't think about the elephant then it has far too many other options and can't decide which other thing to think about, so it just keeps thinking about the pink elephant. However, if I say, think of the hippopotamus in a muddy hole you think of that instead of the pink elephant.

So if you want your resolutions to succeed, think about what it is you will gain from your particular action. Think of how you will feel, what you will be able to do, what will change in your life. Then think about what you need to start doing in order to make that happen.

If you're resolution is to have a healthier and more relaxed life, then here are some questions to help you.

Reduce stress questionnaire

Which 3 areas of my life do I feel cause me most stress?

Give each area a score out of 10 (10 being the greatest stress)

When I feel stressed, it leaves you with the following symptoms emotions or moods:   ….

I allow myself time to relax and unwind:  True or false

If false, what gets in the way?                        Do you feel guilty for taking time to you ? Yes / No

The way in witch I relax is: …….

I allow myself to do this once a week/ month/ quarter/ year?

When I do this, I feel completely peaceful and relaxed?

If not then what does leave you feeling relaxed and peaceful?

(If you don’t know check out relaxation workshop on my events page)

What could you change about your 3 areas of stress to help you be more relaxed?

Could you have an hour away from your responsibilities and have time just for you at least one a week?

What are you willing to do, to make your life more peaceful?

How would you feel if you made those changes?   

Is it worth it? 

I really do hope so, and I hope you can commit to making it happen.

Remember as Ralph Waldo Emerson said "We become what we think about all day long." 

If you are not sure where to begin or how to set your goals then book a free 30 min Body-Mind Coaching taster session to see how I can help you.

Quote: 'Blog' when you contact Julie by phone or email  

Whatever your resolution is, have a wonderful 2013