Posted on

10 Inspirational Messages From Children’s Literature

child reading

September is an important time for our children. The time of year when they go back to school, start in a new class and are beginning to learn so much throughout the year.
It is important that we are also teaching them how to be positive individuals and how to learn to cope when life gets tough.

I’ve pulled together some of my favourite messages that can be found within popular children’s literature.
Why not have a sit with your little thinker and have a read of these. See what they say about what they read in these excepts. You’ll be surprised what you yourself will learn from the mind of your child.

1: “Promise me you’ll remember you are braver than you believe, stronger than you seem and smarter than you think.”

– AA Milne, Winnie The Pooh

2: “Watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.”

– Roald Dahl, The Minions

3: “We can all dance, when we find the music that we love,”

– Giles Andreae, Giraffes Can’t Dance

4: “I think I can, I think I can, I think I can, I know I can.”

– Watty Piper, The Little Engine That Could.

5: “The moment where you doubt you can fly, you cease forever being able to do it.”

– JM Barie, Peter Pan.

6: “In every job that must be done, there is an element of fun. You find the fun, and the job’s a game.”

– P.L. Travers, Mary Poppins

7: “Be who you are and say what you feel, because in the end those who matter don’t mind and those who mind don’t matter.”

– Theodor Seuss Geisel, Dr Suess

8: “Working hard is important. But there is something that matters even more: believing in yourself.”

– J.K. Rowling, Harry Potter and the Order of the Phoenix.

9: “It is when we are most lost that we sometimes find our truest friends.”

– Brothers Grimm, Snow White.

10: “No act of kindness, no matter how small, is ever wasted.”

– Aesop, The Lion and The Mouse.

Posted on

Inspirational Song Lyrics For A Positive Life

music and happiness

For centuries people have used music as a way of expressing their emotions, feelings and personal journeys.
It is no surprise therefore that within some of our favourite songs, we find uplifting, motivational lyrics to help us live our own lives.

Below are ten of my favourite inspirational quotes from songs that will help keep you motivated and feeling positive for the week ahead.If you want some more inspiration after reading these check out these 10 Inspirational quotes from children’s literature.

1: You can’t always get what you want
But if you try sometimes well you might find
You get what you need

– The Rolling Stones- You can’t always get what you want

2: So throw those curtains wide, one day like this a year will see me right

– Elbow- One day like this

3: Nowhere you can be that isn’t where you’re meant to be, it’s easy. All you need is love.

– The Beatles- All you need is love

4: Cus every little thing, is going to be alright

– Bob Marley – Three little birds

5: Sun is shinin’ in the sky
There ain’t a cloud in sight
It’s stopped rainin’ everybody’s in a play
And don’t you know
It’s a beautiful new day

– ELO – Mr Bue Sky

6: Don’t stop me now, I’m having such a good time, I’m having a ball

– Queen- Don’t stop me now

7: What you don’t have now will come back again
You’ve got heart and you’re going your own way

– Noah and the Whale- Life Goes On.

8: Little darling, I feel that ice is slowly melting
Little darling, it seems like years since it’s been clear
Here comes the sun, here comes the sun,
And I say it’s all right

– The Beatles- Here comes the sun

9: In every life we have some trouble
But when you worry you make it double
Don’t worry, be happy

– Bobby McFerrin- Don’t worry, be happy

10: And I think to myself, what a wonderful world

– Louis Armstrong, Wonderful World

Posted on

How To Manage Your IBS On Holiday

It’s that time of year again, Summer Holidays are almost upon us.

For many of us this means, packing our bags, travelling to a new destination and having time to relax and get away from everyday routine.
However, for some the thought of travelling can really cause more feelings of stress than it can relaxation.

A Summer vacation can be relaxing and revitalising, but if you suffer with IBS or digestive issues, the experience can seem disconcerting.
The stress and worry beforehand organising, making sure you’ve packed everything and worrying you may have forgotten something important can add to your stress bucket.
Then there is the actual travelling, whether by bus, car, train, plane or boat, travelling to any destination can upset your rhythm. And finally once you’re at your holiday destination, being in unfamiliar surroundings can also knock you off track.

However, there are some ways you can help to control your IBS whilst away.

1: Organisation

plan route Sometimes one of the biggest triggers for an IBS flare up can be because of unfamiliar surroundings and then total panic.
You start to worry about where the nearest bathroom is and when you can’t find one immediately then you enter a state of panic, thus causing anxiety and in turn increasing your chance of an IBS flare up. It can be a vicious circle.

To try and avoid this situation, sit down before you travel with a note pad and pen and mark out your entire journey, from when you leave the door to when you arrive at your final destination.
Mark down all the possible toilet stops there will be along the way, the service stations, the times when you will be stationary etc. Knowing all this ahead of time will allow your mind to be at ease when travelling as you’ll know exactly what to expect.

2: Pack Snacks

If you suffer from digestive issues, the thought of being away from the food you know you can eat can really cause anxious feelings. Ahead of time start planning to take some of the foods you know you can eat. With your own snacks packed, you’ll be able to enjoy yourself without going hungry or having to eat something that may cause an attack when you can’t find anything for your needs on the menu.

Not only will the snacks be helpful when you need them. On top of this the sheer knowledge of knowing they are there is going to help reduce your anxiety and allow your thoughts and any potential IBS symptoms to be calm.

3: Exercise

yogabeachYou may be on holiday, but don’t view exercise as work. Exercise is an important addition to your daily life that can really help with relaxation and a 30 minute walk during the day can easily be added into your routine whilst away.
Why not try Yoga whilst your are ‘holiday-ing’? The practise of Yoga is well known for it’s benefits in relaxation. Combining this with stretches and controlled breathing helps to reduce your stress levels, lower your blood pressure and also your heart rate.

There are so many positives that exercise can have on your body and your IBS. One other benefit is the production of serotonin and endorphins. These are feel good neurotransmitter that are released in the brain. By exercising, you’ll release an abundance of these leading to more feelings of wellbeing, happiness and of course… reduced stress!

4: Hypnosis

A current NHS statistic tells us that 1 in 5 people have or will experience IBS in their lives. Thats a huge number of us. Stress and anxiety can greatly worsen IBS, and unfortunately, medications for the disease fail to address these problems. Using hypnosis for IBS can help your relax and unwind, altering the way your mind works, to change your perceptions of discomfort and address the mental factors that contribute to IBS.
product relief ibsMy download, “Relief From IBS” has helped thousands control their symptoms.

And you can download my app to access your audio anywhere, once you’ve downloaded your purchases to the app then you won’e even need Wi-Fi to listen!

Also, whilst you are away why not incorporate my 6 morning habits for a happier you. Not only will these habits help you to feel happier, but a happier you is a more relaxed you. And we know that a happier and more relaxed you reduces your symptoms of IBS.

Have a great holiday!

Posted on

Why Eating Excess Sugar Is Bad For Your Brain

No sugar


Click on any of the social media icons to share this with your friends.

Click here to subscribe

It is not secret that sugar is bad for our waistlines, but did you know it can have unsavoury impacts on our brains as well?

In the video above I explain how sugar affects our Neuropathways in our brain.
Neuroplasticity, is the flexibility of the brain to change, which requires our neurons to be supple. When we take in a lot of sugar, these neurons become rigid. Thus hindering any positive change or learning to take place.

Sugar is everywhere now and we are all eating too much of it. Our food is processed and sugar is added to most ingredient lists. Sometimes the name is disguised. Fructose, glucose, corn syrup and dextrose are all sugar. In fact, there are 61 different names for sugar on food labels.
No wonder we don’t realise how drastically our sugar intake has risen, and why so many of us are now hooked.

How do we know how much sugar is too much sugar?

According to the NHS adults shouldn’t consume more than 30g of added sugar per day.

When you look at a food label more than 15g of total sugar per 100g is considered a high sugar content, 5g or less per 100g of total sugars means it has a low sugar content.

Some of the bad guys and how we can defeat them:

A 12 oz can of Coca-Cola has 39g of total sugar. It’s no secret that fizzy drinks contain lots of sugar. Try instead to have water, or if you want the fizz, try some sparkling water.

Low fat Yogurt with fruit can have about 19g of sugar per pot. Instead try to find natural yoghurt or greek yogurt and add your own fruit such as raspberries, which are lower in sugar than most other fruits.

Canned soup can have up to 15g of sugar per portion. They add sugar in as a preservative so it can stay on shelves or in your cupboard for longer. Although ever so slightly more time consuming you’d be better making your own soup from scratch. This way you can also make a big batch of vegetable soup and freeze some portions for the week ahead. And you can also be sure of exactly what you’re eating.

Bread. Some types of bread can have up to 2 grams of sugar per slice. When buying bread make sure you look for varieties that have little or no added sugar.

Flavoured coffee. Some coffee houses offer some mouthwatering options for drinks, but they are loaded with sugar. Some varieties can really hike up your sugar intake. For example, a large mocha with whipped cream can contain around 73g of sugar per serving.
For a caffeine fix stick to filtered coffee or an Americano.

Click here to subscribe

Posted on

How I Quit My Addiction To The Online World And Got My Life Back

mobile

mobilephoneThe next time you are anywhere where other people are, have a look around. Regardless of the situation or event, how many of the people you can see around you are holding their phones?
Some may be taking photos, ‘selfies’ perhaps. Others will be updating their Facebook status. Posting an Instagram photo, scrolling through a twitter feed, texting their Whats-app group, Snap-chatting their friends. A few may be surfing the internet to find out some information,. Others checking emails, some making important phone calls.
The point is, our phones connect us all now in so many different ways. A fantastic technological advancement of course, but how about for our social wellbeing? Is this an advancement or a detriment?

The online world being at our fingertips and constant flow of information has created FOMO (fear of missing out).
There is pressure to update you contacts on a regular basis on your exciting holidays, tasty food, and the fun you are having with friends.

Likewise, when you are not experiencing any of these things, you see a constant stream on information advising you on what everyone else is doing.
If you are feeling low, or perhaps had a bad day, this can most definitely add to your woes.

A recent study has found a direct link between mobile phone use and stress, sleep disturbances and symptoms of depression in young adults.
https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-11-66

Click here to subscribe

This is no surprise. Let me tell you my story of how I realised I was spiralling into a dark hole of FOMO.

My name is Hayley and I work here at Mark Bowden Hypnotherapy.

To say I was addicted to the apps on my phone is probably accurate, however, I would never have told you so.

mobile phone 2I didn’t believe that I was addicted to the continuous switching between social media apps, scrolling through feeds and constantly comparing my life to others, but yet I couldn’t stop doing it.

On waking up in the morning I’d start scrolling through Facebook, then Instagram, then Twitter.

I’d get out of bed and go downstairs to eat my breakfast. I’d put the TV on and without actually watching it I would continue scrolling through my apps.

Whether at work, or out for a run or for coffee with my friends, I’d always be conscious of the flashing of my screen for notifications.

Scrolling, aimlessness, reading pointless information, looking at images and clicking through to sites that didn’t interest me.

There was a time when I realised I may have been addicted. I was out for a run and was using my phone as my music player. About half way round the run my phone flashed. I had an Instagram notification.  There I stopped, dead in my tracks and opened up the app. Saw the notification and then continued to scroll. Scroll, scroll and more scrolling. I stood there for near on ten minutes scrolling through the app. I was now late, had to get home and showered and didn’t make it to work on time.

Click here to subscribe

The most poignant moment for me, on realising that I was being affected by my scrolling actions, was two weeks ago.

Having had such a fantastic day. I’d be so productive at work, enjoyed a lovely evening out with some friends, got home to my loving partner who had prepared a meal for us both. Then whilst I was waiting for it to be served I grabbed my phone. I scrolled and in doing so saw a post that instantly filed me with anxious thoughts. The content of the post itself is irrelevant, however the feelings it brought about in me were so strong that I knew I needed to do something for my own sanity.

It was then and there that I deleted all my Social apps. Not the accounts, you see, just the apps.

What I am not saying that social media doesn’t play its part in our lives, but the constant access to it was what I was having the problem with.

I made a promise to myself that I would delete the apps for a week and re assess how I was feeling.

mobilephone3The first day felt strange. I would have my phone in my hand and unlock the screen, look at it for a while with no apps to open and then put my phone down again. The habit of grabbing my phone was still instilled in me, this would of course take time.

That afternoon I went out for a bike ride with my partner and left my phone at home. I didn’t feel the need to stop half way round to take a selfie of us and post to my social sites. We enjoyed the bike ride in the sunshine. The beautiful scenery, the laughter we had when he almost fell off, the buzz of the workout. These feelings were all still there and no one else needed to know.

The next morning I woke up and sat downstairs eating my breakfast with a book I’d wanted to read for a long time. Professor Brian Cox, Human Universe. In the first chapter I read, I learnt so much! I felt invigorated!

Going into work, I used the new things I had learned that morning to build interesting conversations. I felt intelligent, the first time in a long while.
I usually felt insignificant, like what I had achieved wasn’t good enough because my friends and contacts all had been having these amazing experiences that I had seen online.

I spent each day listening to Mark Bowden’s ‘Believe in Yourself’ hypnosis audio recording.

Taking just 30 minutes and make time for myself to let the positive suggestions into my subconscious.
Do you know what? I found I had much more time in my day available for myself when not spending time on my phone.
I used to always tell myself that I was too busy. Too busy to read a book, too busy to practise yoga, too busy to take some time for myself. Yet here I was with no extra hours in the day, just one big distraction put to bed.

Speaking of bed, I was sleeping so much better. My mind wasn’t being stimulated by FOMO just before bed. I wasn’t watching unnecessary videos on my Facebook feed and then drifting off to sleep. Instead I was actually tired and ready to sleep when I crawled into bed, and for the first time in so many months, I was sleeping right through the night. Coincidence?

When I found myself feeling bored, I called my friends or my family, and actually arranged to meet them. In person. I wasn’t ‘catching up’ with them via messenger.

What happened at the end of the week? Have I re downloaded the apps and fallen back into the old routine?
Actually, no. However, I do realise the importance of our digital world and understand that I can’t run from it forever.
This means however, that I am now more aware of what I am doing and think again each time I look to open the apps.
Using the social sites for work purposes during the day and allow myself to log onto them once in the evening if I feel the need to.

I feel less anxious, less stressed, more excited about things happening in my day, somewhat smarter too, thanks to Professor Brian Cox and I now believe in myself, much more than I ever have, thanks to Mark Bowden Hypnotherapy.

Posted on

Six ways to schedule ‘you’ time into your day

relax

Click here to subscribe
We are all living busy lives. Lives that require us to be on the time all the time and constantly connected to the world through our smart devices.
Being busy can feel great, however, without adequate relaxation, you are headed for a burnout.
Our bodies and our brains need time to relax in order to carry on working the way you want them to.
Don’t forget the importance of scheduling that very much needed ‘you’ time.

To give you some inspiration for your next 20 minute break, check out the list below.

1: Hypnosis

By it’s very nature, hypnosis is a relaxing experience. The suggestions of my hypnosis downloads are designed to relax your body and mind and then get to work on making positive suggestions.
When in hypnosis it is common to fall asleep, an indicator on how relaxing the process is!
Most of my downloads are around 30 minutes long, giving you the real escape from reality your body and brain needs.
Have a look at the collection of downloads offered, or try Guided Relaxation to escape into pure relaxation, and if you wan to try my free 10 minute relaxation taster click here.

2: Read a book

We spend a lot of our free time watching TV, heads in our smart phones, or on our tablets. So much so, it is now possible that a large percentage of us are suffering from addictions.
Try to turn off the TV and put your phone away. Pick up a paperback book and get yourself lost in the story.
You want to switch off completely from reality and forget anything that is troubling you.

3: Get Creative

paintingLife is full of many different responsibilities, work, home, family commitments. Things that are very important to us and can take up most of our time.
Running around after our responsibilities can sometimes leave the creative part of our brain un stimulated.
Have you seen those adult colouring books? They’re great for focusing your mind on the task at hand whilst being creative at the same time. Or why not draw, paint, make something with your hands, bake. Allow yourself to get lost in the creative moment!

4: Get outside

Try to make sometime each day to be outside. I know this can be hard when the weather is pouring down with rain, but being exposed to the elements will really help to re focus your brain, engage the senses and be grateful of the world around us.
Gratitude is a fantastic way of improving our day to day positivity. Next time you find yourself thinking negatively about something, flip it around to focus on the positive element. It may take some time first to get used to doing this but you’ll soon be feeling the benefits of reframing your thoughts.

5: Exercise

We know how good exercise is for our bodies, but it also so good for our brains and learning how to switch off.
If the thought of going to the gym is daunting, why not join a walking or running club and make new friends along the way? Perhaps try a new class like Zumba to ‘shake off’ your worries from the day?
How about trying Yoga? The practise of Yoga is well known for it’s benefits in relaxation and stretching. The combined stretches and breathing practises help to reduce stress, lower blood pressure and lower your heart rate.

6: Play some music

Music really has a way of speaking to us. Music has been used throughout the ages as a way to express emotion and feelings. If you want to relax, put together a playlist of some of your favourite feel good songs. They can be upbeat songs that will get you dancing around your kitchen or relaxing tunes that will have you melting into your sofa and day dreaming away. There are no rules on which is best, so long as you feel relaxed and happy after your song session!

Posted on

The Power Of Laughter

laughing

Click here to subscribe

The Power Of Laughter

“Laughter is the best medicine” a common phrase that most of us are aware of, but is there any truth in it?

Well yes, there is! We are going to be exploring the scientific benefits that laughter has on our bodies.

First, let’s look at what laughter is and where it comes from.

The first idea of human laughter can be traced back to our prehistoric ancestors where laughter would have been a gesture of shared relief between companions over the survival of passing danger. There would have also been laughter between companions to indicate trust and reassurance.
A key primal tool and one of the first building blocks of human society.

We understand the importance of laughter in todays society. We just love to laugh!
laughingThe average human laughs around 17 times a day, and we laugh more in the company of others than we do by ourselves, which adds weight to the idea that laughing is contagious.

There are businesses thriving in the laughter industry. Jokes, Comedians, Sit-coms. All designed to get us chuckling. Some programmes we watch include ‘canned- laughter’ to encourage us to laugh, once again, adding to the ‘laughter is contagious’ theory.
This is because people love to laugh, and to feel the way we do whilst laughing.

So what is the science behind laughing?

The science of laughing and the effects it has on our body is called ‘Gelotology’. Certain parts of our brain are responsible for certain responses and actions.
Gelatologists have discovered that the production of laughter is involved with multiple regions of our brain, specifically our Cerebral Cortex, the largest part of our brains.
Our frontal lobe, which is associated with our emotional and social responses, is very active during laughter. The left of the cortex analyses the structure and the words of the joke, where as the right cortex provides the intellectual analysis to understand the joke.

How does this affect our bodies and our moods?

laughThe act of laughing itself, is a ‘funny’ one. Making strange giggling sounds, gasping for air, sometimes producing tears. But it is all linked to the muscles in our face and how they are working.
Laughing, just like smiling, activates the major zygomaticus muscles, that anchor your cheekbone, pulling your upper lip upwards and outwards.

A study conducted by Strack, Martin and Stepper, in 1988 involved participants holding a pencil between their teeth whilst performing a task to engage the zygomaticus muscles.
Half of participants were instructed to hold the pencil between their teeth, whilst the other half of participants were asked to place the pencil between their lips without touching it with their teeth. This forced their muscles to contract formulating a frown.

Both study groups were then given a series of cartoons to watch and asked to rank them in degree of humour.
As hypothesised, the study group who had the pencil creating a smile, judged the cartoons as funner than their ‘frowning’ counterparts.
They noticed that their moods were lifted and the study put this down to the blood flow to the brain caused by the act of smiling.

The act of laughing is also suggested to reduce stress hormones as well as increasing the production of B- Cells which produce disease destroying antibodies in our systems.

Let’s not forget the most important point of all. Laughter makes you feel happy. If you’re laughing it’s probably because you are enjoying yourself. You are relaxed and you are in a state of mind that is welcoming positive and pleasurable reactions. That in itself is reason enough to laugh more!

Figure out what makes you laugh and do it more often!

Marks Increase Your Happiness hypnosis is available to download.

Posted on

13 Quotes From Literature To Inspire Your Life

Books

Some of our most loved literary stories not only take us on a storytelling journey but also provide us with some truly inspirational life lessons.

Here are a collection of our favourite quotes from books that we believe can help motivate your day and bring inspiration. Do you have any favourites you’d like to share?

1:

“When you are imagining, you might as well imagine something worth while”

– Lucy Maud Montgomery, Anne of Green Gables

2:

“All we have to decide is what to do with the time that is given to us.”

– J.R.R. Tolkien, The Fellowship of the Ring

3:

“All endings are also beginnings. We just don’t know it at the time.”

– Mitch Albom, The Five People You Meet In Heaven

4:

“It’s no use going back to yesterday, because I was a different person then.”

– Lewis Carroll, Alice’s Adventures in Wonderland

5:

“The only limits for tomorrow are the doubts we have today.”

–Pittacus Lore, The Power of Six

6:

“It’s the possibility of having a dream come true that makes life interesting.”

― Paulo Coelho, The Alchemist

7:

“How wonderful it is that nobody need wait a single moment before starting to improve the world.”

— Anne Frank, The Diary of a Young Girl

8:

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”

― Dr. Seuss, Oh, The Places You’ll Go!

9:

“My advice is, never do tomorrow what you can do today. Procrastination is the thief of time.”

— Charles Dickens, David Copperfield

10:

“We accept the love we think we deserve.”

—Stephen Chbosky, The Perks of Being a Wallflower

11:

“Forgiving isn’t something you do for someone else. It’s something you do for yourself. It’s saying, ‘You’re not important enough to have a stranglehold on me.’ It’s saying, ‘You don’t get to trap me in the past. I am worthy of a future.”

—Jodi Picoult, The Storyteller

12:

I wished to know the meaning of things. I am the meaning. I wished to find a warrant for being. I need no warrant for being, and no word of sanction upon my being. I am the warrant and the sanction.”

—Ayn Rand, Anthem

13:

“Are you ready?’ Klaus asked finally. ‘No,’ Sunny answered. ‘Me neither,’ Violet said, ‘but if we wait until we’re ready we’ll be waiting for the rest of our lives, Let’s go.”

—Daniel Handler, The Ersatz Elevator

Posted on

Five Everyday Habits That Can Cause Anxiety

Anxiety

5 Everyday habits that are adding anxiety to your life

1: Drinking too much coffee

CoffeeDo you grab a cup of coffee first thing in the morning? Another when you get to work? Maybe a third when you hit the 3pm slump?
Truth is, you could be consuming too much caffeine.
Caffeine is a stimulant. It actually stimulates your internal flight or fight response system. It creates similar feelings within your body, making you feel alert, focused but also increasing your heart rate and causing sweaty palms.
This mimics the reaction your body would have in a potentially frightening situation where your anxiety levels would be heightened.
However, when sat in a warm room, getting on with work, anxiety levels rising can be counter productive, causing you to worry about other issues.

2: Watching the news first thing in the morning.

Watching the news is a way we can keep up with current affairs, stories from around the world and local headlines. However, have you ever noticed how much negativity there is within news headlines?
Of course, i’m not saying, don’t ever watch the news again. However, maybe re think about putting it on the moment you wake up.
Instead, sit down later on in the day to keep up to date with current affairs.
Swap your news programme in the morning for a bit of gentle exercise, read a chapter of your book whilst eating your breakfast. Or take the time to be grateful for the day ahead and what you want to achieve that day. You’ll feel much more relaxed and in a positive state of mind to start your day.

3: Scrolling through social media.

Social MediaOur world now is connected through the internet on a hub of multiple social media platforms. This is how we now all communicate, gather information and socialise. However, there are studies now to suggest that social media scrolling can become an addiction.
Have you heard of the term ‘keeping up with the joneses?’
It used to be about who had the fanciest car or earn the most money, however, today, its more about who can get the most likes on a picture, who can check in at the best places and who can write the wittiest status. It’s the same concept but we are all playing the game differently now.
This window into other peoples lives can often leave us feel bitter and ungrateful about our own life.
We then may start to feel anxious that we haven’t achieved our goals, visited enough countries, or aren’t content with out lives.
This is a risky way of thinking and we must therefore detach ourselves from the source.
Remember online interactions do not make up for social interaction.
Turn off your social media accounts for one week and make some plans with friends or relatives. Live and experience the moment and do not het tempted to look online.
Let me know how you get on with the experiment.

4: Not getting enough exercise

According to a study on human behaviour, we spend an average of 14 hours a day sitting down.
The same study found that an adult will spend less that 50 minutes a week doing exercise. Far less than the government recommended 30 minutes a day.
There is a link between doing physical exercise and enjoying positive mental well being, therefore the importance of being active should not be underestimated.
Try and incorporate exercise into your daily routine. Try some yoga first thing in the morning. If the weather is good perhaps walk to work. Or use your lunch break to get outside and walk or jog.
If you enjoy dancing, why not join a dance class once a week, take a running with a running club, try speeding up the housework so you break a sweat!

5: Over analysing everything

Stop WorryingOverthinking and anxiety can be horrible partners in crime. The can lock each other in a vicious circle of stress inducing thoughts. The more you overthink situations, the more anxious you become. The more anxious you become, the more you overthink everything.
Breaking the cycle can be hard, but it can be done!
Start by putting every thought you have into a wider perspective. Will your current way of thinking still be affecting your life in five years time? Maybe even 5 days time? Let go of the thoughts that haunt you unnecessarily.
Realise that you can not control everything in your life. You must relax and let go of the negative thought process attached to trying to be in control 24/7.
Mary Schmich famously said, “Worrying is as affective as trying to solve an algebra equation by chewing bubblegum.”

 

If you need a little help in overcoming your anxiety, take a look at my Overcome Anxiety Hypnotherapy download.
Hypnosis is an effective and natural remedy for overcoming panic and anxiety attacks. As with all of Mark Bowden’s Hypnosis downloads, the methods used within this session are based on the latest evidence of the functioning of the brain and the most effective ways to bring about positive changes

Posted on

6 Study Tips For Passing Your Next Exam

Exam

Are you one of the many students that feels nervous about the thought of exams? Do you do so much revision and yet feel like you’re not retaining any information?

Below are 6 helpful tips to try the next time you have to revise for an important test.

1: Take regular breaks.

When revising, it can be very easy to feel like you need to spend all hours cramming in as much revision and knowledge as possible. This can actually be counterproductive.

The part of your brain that you use to recognise what you’ve read is called the Visual Cortex. This is responsible for being able to recognise something such as your notes. However to store information to memory and be able to recall it actually needs the help of a different part called the Frontal Lobe.

When you spend hours after hours reading over notes and taking in as much information as possible, your Visual Cortex is engaged.
This will make you feel like you know the information as your brain has seen it before but it won’t have stored it into your memory for recall when in the exam.
Taking the regular study breaks will allow your mind to process the information to memory without being overloaded with more data.

2: Eat brain food

WalnutsWe know that eating healthily is good for our bodies, but certain foods really do help us engage our brain.
Energy drinks and junk food are usually full of sugar which can lead to dips in energy and focus. Not what is needed for getting that revision cracked.
Oily fish is well known for its Omega 3 properties which are excellent sources for important nutrients for your brain health.

Broccoli is a fantastic source for vitamin K which is known to enhance cognitive function and regulate brain power which will have effects on your memory and concentration.

It’s also no coincidence that walnuts are in the shape of a human brain. They are a great source of Vitamin E which can help prevent cognitive decline.

3: Have a comfortable revision area.

Is your chair comfortable? Is there enough light coming into the room? Do you have enough space for your books and revision notes?
Get yourself sorted before you start. That way there wont be any distractions or interferences by having to tidy and organise yourself.

Seeing an organised area in front of you will also help you feel more organised within yourself. These positive thoughts will help when processing information.

4: Minimise distractions.

distractions Speaking of distractions, it’s time to turn off that phone, put away the i-Pad, turn off the TV.
You want to be fully focused on the task at hand so if you need to, pop your phone in another room so you aren’t tempted.

Immerse yourself in your notes and books. If you need to fact check something using the internet then write it down on a piece of paper and allow yourself designated time to use the internet to check.
You probably won’t find the answers to the exam question on Facebook so close that app!

5: Know the importance of sleep

You’ll want to be properly rested to revise but also for the actual exam as well.

Make sure your sleep environment is comfortable and as dark as possible.
Temperature also matters. Studies have found that keeping the room a cool temperature improves sleep.
Also try to keep your use of screen objects such as phones, laptops and TVs to a minimum before bed.  Even go without in the hour leading up to your bedtime.
Instead read a book, or take a warm bath to relax yourself and prepare your body for sleep.

6: Use hypnosis.

Often it’s not a lack of knowledge that causes you to do poorly on tests. It’s your subconscious that makes you perform poorly on your exams as you are so worried about failing that thats exactly what the brain does!

hypnosis audio free downloadThis Revision and Exam Success Hypnosis will help you to retain more information when you study and to recall it more readily during exams. It will also give you more natural motivation and focus when you are trying to study and retain that information. Hypnosis will also ready you with the techniques to remain calm and focused giving you the best chance for exam success.