Can you feel that?
The sun on your skin? Nearly, but not quite!
There is something so optimistic in the change of seasons, particularly as we enter Spring. And now is the time to think about how are we going to make sure we are ready to make the most of our Summer - we all know it will be gone in a flash.
Let’s start by getting our mental wellbeing in check, and make sure it has recovered from the Winter blues. April is also Stress Awareness Month so no time like the present!
To make things easier for you we have put together our 5 steps to get you on the right track.
0.1 Explore Music Mindfulness
Does anyone else get distracted when trying to be mindful and practice meditation?
This technique can help those of us with busy minds focus on the melodies, rhythm and textures of sound while letting go of distractions and worries.
Any genre of music can work for this, you just have to focus on the present moment and give your mind the respite it needs to regenerate.
Studies have shown that listening to music can lower cortisol levels, decrease heart rate, and induce a state of calmness and tranquillity. When you combine them with mindfulness techniques such as deep breathing and body scanning, the effects can be even more noticeable.
Fenella is a big fan of taking whatever time she can to be still to rejuvenate her creativity. Her top music track for this is Nector Drop by DJ Drez and can be found on Spotify.
https://open.spotify.com/track/3QbtJmJeeh8JE5EtAD1Eh0?si=GD2asc1pRjma3p3h9ycFuA
0.2 Bin the Blue Light
Have you become a serial scroller? I think we can all be guilty of it at times.
So, what actually is blue light? It is a high-energy, short-wavelength light. It's given off by the sun, as well as by electronic devices. In nature, blue light during the daytime helps to keep us awake, alert, and synchronised with the natural cycle of day and night.
As we are becoming increasingly more dependent on technology the effects of blue light particularly from screens, has raised concerns about its potential effects on our health.
How does it affect us?
It suppresses the production of melatonin, a hormone that regulates sleep. Lots of exposure to blue light, especially in the evening, can disrupt our natural sleep-wake cycle, making it harder to fall asleep and reducing the overall quality of our rest.
Staring at screens for long periods of time can also lead to eye strain. This is because of the increased rate of blinking which causes the eyes to work harder to maintain focus.
Realistically in the modern world we live in, technology plays a vital part of our day to day lives.
But, what can we do to limit the negative health affects?
Many electronic devices offer built-in screen filters which can reduce the amount of blue light – give them a try in the evening when you're winding down for bed.
The ultimate tip is to try and avoid using electronic devices, for at least an hour before bedtime to ensure a restful night’s sleep.
You can also try taking a 20-second break and look at something 20 feet away. This will help reduce eye strain and fatigue.
And, if you are feeling really brave you can join Fenella once a month in a weekend long tech detox to hit that reset button.
0.3 The Power of Sleep
This is not new news is it! We have known for a long time that sleep (and nutrition) is paramount to a healthy lifestyle. But, like with most things – it’s not quite that simple with our busy and demanding lives!
Let’s start at the beginning with what we actually need. Studies from the National Sleep Foundation show that for an adult we should have around 7 hours (or more) a night.
Why?
Sleep plays a vital role in supporting our physical health. When we are asleep our body carries out essential processes like tissue repair, muscle growth and hormone regulation.
If we get the rest we need we are at lower risk of certain medical conditions, such as, heart disease, diabetes and obesity. At the very least it supports our immune system keeping us fit and healthy.
It helps our brains function. When we are well rested we are able to focus better, concentrate and make good choices.
Getting enough sleep helps balance our mood and emotions, which allows us to cope with stress, anxiety, and negative experiences more effectively.
So what simple steps does Fenella do to make sure she gets sufficient sleep?
To support the body’s natural balance Fenella is a huge advocate of taking supplements.
Strong Nutrients is a personal favourite of hers. Taking their Chill Pill (which contains vitamin B5) helps to reduce cortisol in the body (the stress hormone). She also takes Magnesium Rocks (contains Magnesium) which is the mineral most commonly used to help sleep, as well as to help muscles relax (think magnesium salt bath...)
0.4 Reset on Retreats
In the midst of our busy lives, filled with deadlines, responsibilities, and endless distractions, there comes a time when we crave nothing more than a break—a chance to escape the chaos and reconnect with ourselves. Cue some “me time”.
A great way to do this is to choose a relaxing retreat. These days there are so many retreats out there that prioritise self-care, whether they are nestled in the heart of nature, at the top of the mountain or on a beautiful beach – there really is something for everyone.
Being on a retreat gives you a break from the rat run of life, and a chance to rest and rejuvenate. The change of scenery takes away the demand and pressures of everyday life, and helps to reduce stress levels.
A holistic approach to well-being is at the heart of a relaxing retreat, looking at not only the physical but also the mental, emotional, and spiritual aspects of health. From nourishing meals to healing therapies, retreats offer a complete approach to wellness.
Fenella practices yoga with good friend Isie Carter from Super Love Yoga. She offers retreats that are all over Europe so if you like to combine travel and divine escapes take a look at her website.
About Isie Carter - Yoga Teacher based in Henley — SUPER LOVE YOGA
0.5 Boost your Body Care
We have talked a lot about self-care – because if you feel good physically, you feel good mentally.
From the pollution we encounter outdoors to the harsh chemicals lurking in our personal care products, it's easy to overlook the importance of caring for our skin.
By choosing sustainable skin products, you're not only taking care of your skin but also empowering yourself to make a positive impact on the world. Every purchase you make sends a message to the beauty industry about the kind of products you want to see more of – ones that are ethical, eco-conscious, and effective.
One of Fenella’s favourite range are ishga products, an organic seaweed brand. Their products contain Hebridean seaweed which they sustainably harvest containing loads of vitamins and bioactive minerals.
So next time you’re looking to branch out your body care consider some of their products.
When we start this journey of self-care ahead of summer, remember that small actions can have a big impact on our overall well-being. By prioritising self-care, we not only nurture ourselves but also create space to show up more fully in our relationships, work, and passions.
Embrace the beauty of this season of growth and transformation, and let your self-care routine be a reflection of the vibrant spirit within you. Take control of how you want to feel and set yourself up for a Summer filled with joy, connection, and radiant well-being.