Got the blues in January?

Winter TreesHow to beat the blues

According to some formulae, the third Monday in January is the most depressing day of the year (the calculation involves bad weather, Christmas debt and time since failing to fulfil New Year’s resolutions, among others) and has been tagged ‘Blue Monday’.

Although there is no scientific basis to this formula there is no doubt that this is a difficult time of year for some people and why the day has developed this status isn’t that surprising. Any party that lasts from Christmas Eve to New Year’s Eve is bound to result in a serious hangover, and the return to reality after a long break can be depressing for some. It’s especially true in the current economic climate, where the news may appear to be an unrelenting and daily dose of decline, dour weather and increased prices and lower income.

However there are simple things that anyone can do to cheer themselves up, even on this allegedly bleakest of days.

Firstly, exercise. Many people will have joined a gym in the New Year but this isn’t strictly necessary, and it is easy to fall away, particularly when the nights are cold and dark and you have all those DVD boxsets that you received as presents to watch. The best thing to do is to make small changes to your routine which increases the amount of exercise you do.
Examples of these small changes could be getting off the bus a stop early or, for those that drive to work, parking the car a five-minute walk away.Even minor activities can improve your mood.

Another thing that can improve your mood is diet, so try and eat healthily. That doesn’t necessarily mean not eating things that you like, but trying to achieve a reasonable balance between those things that are good for you such as fresh fruit and vegetables and those that are ‘naughty but nice’. Good nutrition supports your brain as well as your body.

Many people may not feel that they need this advice after a heavy festive period but being careful about alcohol intake is important. It might feel like having a couple of drinks can cheer you up but you need to remember that alcohol can act as a depressant, and what goes up must come down.

It is unlikely that ‘sleeping well’ will be in many peoples’ New Year’s resolutions but getting a decent night’s sleep is vital to anyone’s wellbeing. Having a good routine is key, as sleep irregularities can negatively affect mood.

Some people find sharing their problems difficult, and this is especially an issue among some men, who think talking about their feelings is a sign of weakness. The opposite is actually the truth. It takes great courage to ask for help and there is no shame in it. If you feel uncomfortable talking to people you know, then organisations like the Samaritans are available 24-hours a day and you can call anonymously. And always remember that feeling sad at times is just part of the human experience. It will pass.

People who feel low often isolate themselves from others but this is the last thing they should do. Spending time with people whose company you enjoy and engage in activities such as going for a meal or to the cinema. If money is a problem, then go for a walk or visit a museum or art gallery. There are plenty of things that you can do for free.

The most important thing to keep in mind is that there is so much you can do to improve your mood, whether it’s exercise, watching a film you enjoy or socialising. The New Year can be a new and more positive start.

If you regularly experience sustained periods of anxiety or depression then make an appointment with your GP.

If you would like to know more about Life-Goals Psychotherapy in Warrington, Cheshire and South Lancashire click here.

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The Power of your Thoughts

Change your thoughts change your life! Think about it! Our beliefs and assumptions about life are a self fulfilling prophecy. Our minds are programmed to look for confirming evidence to them. We do this because we don’t want to seem mad to ourselves. Unconsciously we need congruence and consistency and for the world to conform to our beliefs. The result is, if we expect bad, that is what we will get, or at least what we’ll perceive happens.

one thought - purple flower

So what would you like to have happen? We naturally move towards goals that we set. Our creative part gets to work without our conscious awareness. So do some housekeeping! Clear out some negative thoughts! Entertain thoughts of hope, and expectations of what you would like to have happen!

There are lots of tools you can use to shape your thoughts and harness their power. If you would like to learn more about them, Contact me now to discuss how you can reach your goals.


The spring equinox is nearly here (in the northern hemisphere). This tells us that spring has well and truly arrived. Spring flowers are coming up everywhere. Even through snow in some places.

Is your life showing signs of spring? Have you got some key goals decided for this year? Are your plans beginning? Do you know what steps you need to take to bring about what you want to have happen this year?

Spring Flowers

Spring Flowers

The cycle of the seasons is a great way to give some structure to your plans and progress in your life. The seasons and festivals of the year provide a natural rhythm which can harness our energy effectively and give shape to our life’s journey.

Now is the time to get started on your projects for this year. If you have not already done so, set your self some goals. Get some help to set goals Now is the time to dream of what you want to be like, doing, who to be with, where you want to be, in a few months or a years time. Specific – What specifically do you want to achieve? Measurable – How will you know when you have achieved it? Time limited – When do you want this by?

Decide on some steps that need to be taken to get to your goal. and get your self going! Help to get motivated?

Older and Wiser

Older and Wiser Review

What do you think about as your birthday approaches?
Presents you will receive? A fun celebration?
How fast the last year seems to have passed?
Do you wonder what you have done with your year?
Wouldn’t it be good to be able to know that you have had a good year, spent it well and celebrate all the had achieved and learned?

Try doing an older and wiser review with me.

Click here for more information

"We don’t see things as they are, we see them as we are." – Anais Nin

What we perceive is filtered through our experience , values, beliefs and knowledge. We don’t perceive reality  – we perceive our version of reality, a model in our minds. If you keep perceiving as you have always done, your world view will stay the same. Did you know that the person who can create and use the most options in any given situation will tend to be most successful? Try shifting your perception, introduce more options, more choices. Do something a different way, see it as someone you know sees it. If you want different results then do something different! Be different and you will renew your self!

NLP focuses on studying success and how success is created and modelling that success. What have you seen done, that you thought “I wish I was like that”? Watch, study, model that behaviour and practise doing it yourself. It will become you!

So if you don’t like things as you see them – change yourself!
For more information Life-Goals

Helping you make it happen. What do you want to have happen?

The structure of your life is in your hands. Making sure your roots are healthy, deep enough and in a fertile place.  Growing a strong trunk that can support what you want to do and who you want to be. Reaching your branches out into the right areas and directions. Putting out foliage that shows who you are. Producing flowers to attract who you need in your life. Growing fruit that is the satisfying product of your life for your self and those you wish to nourish.

What would you like to have happen? What keeps happening?  What do you want to stop or avoid?  and What do you want to have happen?

Being clear about the structure you wish to create is the first step to a satisfying, fun, happy and joyful life.

For more information

The time of year for planting seeds

 It’s the time of year for planting seeds to grow during the year. This has been a regular theme with clients over the last few weeks. I’m not talking about gardening! I’m talking metaphorically about the intentions, projects, developments and changes we wish to bring about in our lives in 2011.

Following the natural cycle of the year, winter and winter solstice is a time for sitting back, reflecting, renewing our energies and dreaming and planning. Do you know what you would like to have happen? If so then now is the time to dream it into being.

Try sitting looking into a fire, or flame if you can’t get to a real fire, and dreaming your dream. Make your dream vivid and exciting. See yourself in your dream doing and being what you desire. Hear and feel the full experience. When you think it pretty vivid and real, make it more so, as if you were turning up the volume knob. Then when its as vivid loud and strong as it can be, let it go. This plants the seed deep in your unconscious mind.

Over the next few weeks, as the light returns and energy comes back, you will find yourself spotting opportunities and taking steps to make your dream happen. 

For more information click Life-Goals

New Years Resolutions Already faded away?

Have your New years Resolutions already faded into last week? Feeling guilty about not having more determination and willpower? Here is the inside news – New Years Resolutions are inherently flawed. What you probably wanted to change was a long standing habit that you have been practising for years to get it just flowing from your unconscious without having to remember to do it. Trying to change it by willpower and conscious trying is not an effective method.

The effective way is to re-educate your unconscious to be creating the new habit you want to replace the old habit with.

First decide what you are going to be doing instead of the old habit. Then practise twice a day seeing your self do the new habit and how great you feel about it. Keep up this visualisation for a month. Once you feel a strong desire to do the new habit start it but don’t try to push yourself to do it. Let the pull of the new unconscious perception and motivation work for you.

Between 30 days and 45 days later the new habit will have become established as part of the new you. and it will stay part of you flowing naturally without thinking for ever or until you replace it with a new vision.

For more information click Life-Goals