Summer Self-Care: 7 Essential Tips for a Blissful You

 Summer 🌞🌻 is the season of sun-kissed days, beach outings, and refreshing cold treats. However, as the temperature rises, it’s crucial to prioritise self-care to maintain a balanced life for enjoying the warmth and staying healthy. Here are seven essential tips for a blissful you this summer.

1. Stay Hydrated

Water is your best friend during the hot summer months. Dehydration can lead to fatigue, dizziness, and even heatstroke. Aim to drink at least 8-10 glasses of water a day. Infuse your water with slices of cucumber, lemon, or mint for a refreshing twist. Don’t forget to carry a reusable water bottle when you’re on the go!

2. Protect Your Skin

The sun’s rays can be harsh, leading to sunburns and long-term skin damage. Apply a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours, especially if you’re swimming or sweating. Wear a wide-brimmed hat and sunglasses to protect your face and eyes.

3. Eat Light And Fresh

Summer is the perfect time to indulge in fresh fruits and vegetables. Opt for light, nutritious meals that are easy to digest. Salads, smoothies, and grilled vegetables are great choices. Seasonal fruits like watermelon, berries, and mangoes not only taste delicious but also help keep you hydrated.

4. Embrace Outdoor Activities

Take advantage of the longer days by incorporating outdoor activities into your routine. Whether it’s a morning jog, an evening bike ride, or a weekend hike, physical activity in nature boosts your mood and improves your overall well-being. Don’t forget to apply sunscreen and stay hydrated!

 5. Practice Mindfulness And Relaxation

Summer can also be a time to unwind and relax. Practice mindfulness through activities like yoga, meditation, or simply sitting in a park and enjoying the scenery. Taking time to relax reduces stress and rejuvenates your mind and body. Consider setting aside a few minutes each day for deep breathing exercises or a quick meditation session.

6. Keep Your Living Space Cool

A cool, comfortable living space can significantly improve your summer experience. Use fans or air conditioning to keep your home at a comfortable temperature. If you don’t have air conditioning, consider using blackout curtains to keep the sun’s heat out. Sleeping in a cool, dark room can improve the quality of your rest, ensuring you wake up refreshed.

7.Wear Comfortable Clothing

Choose lightweight, breathable fabrics like cotton and linen to stay cool. Loose-fitting clothes allow air to circulate and help prevent heat rashes and discomfort. Light-colored clothing reflects the sun’s rays, keeping you cooler than dark-colored clothes. Don’t forget to protect your feet with comfortable sandals or flip-flops.

Final Thoughts

Summer is a time to enjoy the outdoors and soak up the sunshine, but it’s important to take steps to ensure you’re taking care of yourself. By staying hydrated, protecting your skin, eating fresh foods, engaging in outdoor activities, practicing mindfulness, keeping your living space cool, and wearing comfortable clothing, you can enjoy a blissful and healthy summer. Prioritize self-care, and embrace the season with open arms and a joyful heart.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Incredible Ways to Start your journey to feel better today

Feeling emotional?

By: Monica Hoss
Licensed Psychotherapist

MSc Psychology

You may face emotional difficulties from time to time in life. Difficulties might frequently be the starting point of a path towards personal development. You don’t have to face tough times alone; in fact, maintaining your mental health is one of the most crucial aspects of leading a good and balanced life.

Feeling better doesn't have to be an elusive goal. While the road to well-being is a lifelong journey, there are practical steps you can take today to begin feeling better immediately. Here's a guide to help you kickstart your journey to a healthier, happier you. 

  

1. Prioritise Self-Care

Self-care is the foundation of well-being. It involves taking deliberate actions to maintain your physical, mental, and emotional health.

 Physical Self-Care

Exercise: Even a short walk can boost your mood and energy levels.

Nutrition: Opt for a balanced diet rich in fruits, vegetables, and whole grains. Avoid processed foods and excessive sugar.

Sleep: Aim for 7-9 hours of quality sleep per night. Create a relaxing bedtime routine to help you unwind.

 Mental Self-Care

Mindfulness: Practice mindfulness or meditation to reduce stress and increase focus.

Breaks: Take regular breaks during your day to avoid burnout. Step away from screens and give your mind a rest.

Connect: Spend time with loved ones or reach out to friends. Human connection is a powerful mood booster.

 Express: Write in a journal or talk to someone about your feelings. This helps to process and release emotions.

2. Set Realistic Goals

Setting goals can give you a sense of direction and purpose. However, setting realistic and achievable goals is crucial to avoid feeling overwhelmed.

 Start Small

 Choose one or two small goals to focus on. For example, commit to drinking more water or taking a 10-minute walk each day.

Celebrate your progress, no matter how small. Each step forward is a step toward feeling better.

Be Specific

Instead of setting vague goals like "exercise more," define specific actions like "go for a 20-minute jog three times a week."

3. Practice Gratitude

Gratitude can significantly impact your overall well-being. It shifts your focus from what’s lacking to what you have.

 Daily Gratitude Practice

Start a gratitude journal. Each day, write down three things you are thankful for.

Reflect on positive experiences before going to bed. This can improve your mood and help you sleep better.

4. Limit Negative Influences

Evaluate areas in your life that may be contributing to your stress or negativity.

Reduce Media Consumption

 Reduce time spent on social media if it makes you feel anxious or inadequate.

Opt for uplifting and positive content instead of doom-scrolling through negative news.

Avoid Toxic Relationships

Surround yourself with supportive and positive people. Distance yourself from those who drain your energy or bring you down.

5. Seek Professional Help 

Sometimes, self-help strategies are not enough, and that’s okay. Seeking professional help can be a crucial step in your journey to feeling better.

Therapy and Counselling

 A mental health professional can provide guidance and support tailored to your needs.

 Therapy can help you develop coping strategies and work through underlying issues.

6. Engage in Activities You Enjoy

Engaging in activities that bring you joy can provide an immediate boost to your mood and overall well-being.

Hobbies and Interests

Revisit hobbies you love or explore new interests. This can be anything from reading, painting, gardening, or cooking.

Volunteer for a cause you care about. Helping others can increase your sense of purpose and fulfillment.

7. Practice Patience and Self-Compassion 

Change doesn't happen overnight, and it’s essential to be patient with yourself.

Be Kind to Yourself

Recognise that it's okay to have bad days. Treat yourself with the same compassion you would offer a friend.

Avoid self-criticism. Celebrate your efforts and acknowledge that you are doing your best.

 Conclusion

Starting your journey to feeling better today is about taking small, actionable steps that contribute to your overall well-being. Prioritize self-care, set realistic goals, practice gratitude, limit negative influences, seek professional help when needed, engage in enjoyable activities, and practice patience and self-compassion. Remember, the journey is unique to you, and every step you take is towards a healthier, happier life. Begin today and embrace the positive changes that come your way.

As a skilled accredited counsellor and psychotherapist, I offer individual, couple, and family therapy sessions in a safe, confidential, and non-judgmental environment. With an academic master’s degree, I bring a wealth of expertise to my practice. Besides, training courses have given me a mature outlook in a professional field. I use my many years of real-world experience to help you overcome obstacles and become calm. 

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Incredible Ways to Bolster Your Brain by Stimulating the Vagus Nerve

 In recent years, the vagus nerve has garnered significant attention for its role in maintaining overall health, especially brain health. The vagus nerve, the longest cranial nerve, extends from the brainstem to the abdomen, influencing various bodily functions, including heart rate, digestion, and immune response. Stimulating this vital nerve can lead to remarkable benefits for cognitive function and mental well-being. Here are seven incredible ways to bolster your brain by stimulating the vagus nerve.

 1. Practice Deep Breathing

Deep, diaphragmatic breathing is one of the simplest yet most effective ways to stimulate the vagus nerve. This technique increases parasympathetic activity, helping to calm the mind and enhance brain function.

How to do it:
- Sit comfortably with your back straight.
- Inhale deeply through your nose, allowing your abdomen to expand.
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes daily.

                                                  Image: Unsplash

2.Cold Exposure

Exposure to cold temperatures can activate the vagus nerve, promoting resilience and improving cognitive function. Cold showers, splashing cold water on your face, or even a dip in cold water can be beneficial.
How to do it:
- Start with a warm shower.
- Gradually decrease the temperature until the water is cold.
- Stay under the cold water for 30 seconds to 2 minutes.

  3. Meditate Regularly

Meditation, especially mindfulness and loving-kindness meditation, has been shown to enhance vagal tone. These practices reduce stress, improve emotional regulation, and boost brain health.

How to do it:

- Find a quiet space and sit comfortably.
- Focus on your breath or a mantra.
- Practice mindfulness by observing your thoughts without judgment.
- Meditate for 10-20 minutes daily.
“It turns out that many of the activities that we associate with calmness—things like deep breathing, meditation, massage and even the experience of awe—effect changes in the brain, in part, through increasing vagus nerve activity,” Vernon B. Williams, MD, sport neurologist at Cedars-Sinai

  4. Sing Or Chant

Singing, chanting, and even humming can stimulate the vagus nerve due to the vibrations produced in the vocal cords. These activities enhance mood and brain function.

How to do it:
- Sing your favorite songs.
- Chant a soothing mantra.
- Hum for a few minutes.

  5. Practice Yoga

Yoga combines physical postures, breathing exercises, and meditation, all of which can stimulate the vagus nerve. Regular practice can improve mental clarity and emotional stability.
How to do it:
- Join a yoga class or follow online tutorials.
- Focus on poses that encourage deep breathing and relaxation, such as Child’s Pose and Corpse Pose.
- Practice regularly to maximize benefits.

  6. Eat A Healthy Diet

Certain foods can enhance vagal tone and support brain health. Probiotics, omega-3 fatty acids, and anti-inflammatory foods are particularly beneficial.
How to do it:
- Include fermented foods like yogurt, kefir, and sauerkraut in your diet.
- Eat fatty fish, flaxseeds, and walnuts for omega-3s.
- Consume plenty of fruits, vegetables, and whole grains.

 7. Practice Social Connection

Strong social ties and engaging in positive social interactions can stimulate the vagus nerve, reducing stress and improving brain function.
How to do it:
- Spend quality time with family and friends.
- Engage in meaningful conversations.
- Participate in group activities or volunteer work.

  Conclusion

Stimulating the vagus nerve is a powerful way to enhance brain health and overall well-being. By incorporating these seven practices into your daily routine, you can experience improved cognitive function, emotional stability, and resilience against stress. Start small, be consistent, and enjoy the incredible benefits of a well-nourished brain.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

Incredible 4 Feel-good Hormones That Affect Your Mind, Body and Mood?

 

Do you like to know what are happy hormones? Why you must know about these hormones?Hormones act as conductors in the complex symphony of your body's biochemistry, coordinating a wide range of physiological events. The "feel-good hormones" are neurotransmitters that impact your mood, emotions, and general sense of well-being. Understanding how these hormones work can help you improve your mental, physical, and emotional health.

 1. Serotonin: The Mood Stabiliser

Serotonin, often referred to as the "happiness hormone," is a neurotransmitter that regulates mood, appetite, and sleep. It's like a soothing balm for your brain, promoting feelings of contentment and well-being. When serotonin levels are balanced, you experience a sense of calmness and emotional stability. However, imbalances in serotonin levels can lead to mood disorders like depression and anxiety.

Mind: Serotonin influences cognitive functions such as memory and learning. Optimal levels of serotonin are associated with improved concentration and mental clarity.

Body: Serotonin also plays a crucial role in regulating appetite and digestion. Low levels of serotonin are linked to cravings for carbohydrates and sweet foods, often leading to overeating and weight gain.

Mood: Adequate serotonin levels are essential for maintaining a positive mood and warding off feelings of sadness and depression. Activities like exercise, exposure to sunlight, and social interactions can help boost serotonin production naturally.

 2. Dopamine: The Reward Chemical

Dopamine is often hailed as the brain's "feel-good" neurotransmitter, responsible for sensations of pleasure and reward. It motivates us to seek out activities and experiences that bring joy and satisfaction, whether it's enjoying a delicious meal, achieving a personal goal, or engaging in social interactions.
Mind: Dopamine plays a crucial role in motivation, focus, and decision-making. It's the driving force behind your pursuit of goals and aspirations, keeping us engaged and determined.
Body: Dopamine influences various bodily functions, including movement and coordination. It's involved in the regulation of muscle control and can impact motor skills.
Mood: Healthy dopamine levels contribute to feelings of happiness, enthusiasm, and fulfillment. However, excessive dopamine release, as seen in addictive behaviors, can lead to compulsive tendencies and risk-taking behavior.

 3. Endorphins: The Natural Painkillers

Endorphins are the body's natural pain relievers, produced in response to stress and physical discomfort. They act as neurotransmitters, dulling pain signals and creating feelings of euphoria and well-being. Endorphins are often released during exercise, laughter, and moments of pleasure.

Mind: Endorphins have a powerful impact on mood, reducing feelings of stress and anxiety. They promote a sense of relaxation and mental clarity, helping to alleviate symptoms of depression.

Body: Endorphins play a crucial role in pain management, reducing the perception of discomfort and promoting feelings of comfort and well-being. They can also boost immune function and improve sleep quality.

Mood: The release of endorphins is associated with a sense of euphoria and happiness, often referred to as the "runner's high." Activities like exercise, meditation, and laughter stimulate endorphin production, enhancing mood and reducing negative emotions.

 4. Oxytocin: The Bonding Hormone

Oxytocin is often called the "love hormone" or "bonding hormone" due to its role in social bonding, trust, and intimacy. It's released in response to positive social interactions, nurturing behaviors, and physical touch.

Mind: Oxytocin promotes feelings of trust, empathy, and connection with others. It enhances social skills and fosters emotional intelligence, strengthening interpersonal relationships.

Body: Oxytocin has physiological effects such as reducing blood pressure and cortisol levels, leading to relaxation and stress reduction. It also plays a role in childbirth and breastfeeding, stimulating uterine contractions and milk ejection.
Mood: Increased levels of oxytocin are associated with feelings of warmth, affection, and security. Acts of kindness, hugs, and meaningful conversations can trigger oxytocin release, enhancing mood and fostering a sense of belonging.
In conclusion, these four feel-good hormones - serotonin, dopamine, endorphins, and oxytocin - wield immense influence over your mind, body, and mood. By understanding how they function and incorporating activities that promote their release, you can nurture a greater sense of well-being and happiness in your lives. Whether it's through exercise, social connections, or moments of joy and laughter, embracing the feel-good factor can lead to a more fulfilling and balanced existence.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Powerful Ways to Reprogram Your Subconscious Mind for Success

 

By: Monica Hoss
Licensed Psychotherapist

MSc Psychology 

Your subconscious mind plays a pivotal role in shaping how we think, feel, and behave, often outside of our conscious awareness. As a psychotherapist, I’ve seen firsthand how reprogramming the subconscious can lead to profound emotional and behavioral change. Whether you're working to overcome limiting beliefs, reduce anxiety, or build a stronger sense of self, there are effective, evidence-informed techniques that can help. In this article, I’ll share seven powerful ways to gently retrain your subconscious mind, based on both therapeutic practice and neuroscience, to support healing and personal growth.

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If you're here, it's likely because you're seeking growth, clarity, or transformation in some area of your life. Whether you're a business professional, a creative spirit, or someone on a personal development journey, the key to lasting change often lies not in willpower alone—but in the power of your subconscious mind.

Think of your subconscious as the silent architect of your life. It stores your habits, beliefs, and automatic responses—many of which were formed years ago, often without your conscious awareness. The exciting part? With the right tools and techniques, you can reprogram it to work for you instead of against you.

As a professional committed to helping individuals break through mental barriers and create empowered lives, I want to share seven actionable techniques you can begin using today to shift your inner narrative and unlock your true potential.

1. Practice affirmations

Affirmations are more than just feel-good mantras—they’re a powerful tool for mental rewiring. When you consistently speak affirmations aligned with your goals and values, you begin to reshape your inner dialogue. Statements like “I am confident and capable” can strengthen your self-belief and influence how you show up in the world.

Pro Tip: Write down your top 3 affirmations and say them aloud every morning with intention. Over time, your subconscious will start to accept them as truth.

2. use visualisation daily

High performers from Olympians to CEOs use visualisation because it works. When you imagine your desired outcome in vivid detail, you activate the same neural networks as if the event were really happening.

Spend 5–10 minutes a day visualizing your goals. Imagine how success feels, looks, and sounds. By emotionally experiencing your vision, you prime your subconscious to help you achieve it.

 3. Leverage the power of repetition

Just like learning a new language, reprogramming your mind requires repetition. Reinforce new beliefs and behaviors by consuming uplifting content, practicing new habits daily, and immersing yourself in environments that support your growth.

Consistency is key. The more often your subconscious hears a message, the more likely it is to adopt it as reality.

 4. practice mindfulness and meditation

When you slow down, breathe, and observe your thoughts without judgment, you create space for awareness and intentional change. Mindfulness and meditation help quiet the noise of daily life and bring your subconscious patterns to light.

Daily meditation; even for just 10 minutes, can dramatically improve clarity, reduce stress, and make subconscious reprogramming more effective.

 5. surround yourself with posituive influences

Your environment plays a huge role in shaping your beliefs. Are you surrounded by people who support your growth? Do your conversations uplift you?

Make a conscious effort to engage with individuals and communities that reflect your highest values. Positive peer influence can elevate your mindset, reinforce your goals, and subtly rewire your subconscious through consistent exposure.

 6. explore subliminal messaging (With Caution)

Subliminal techniques, like audio tracks embedded with positive affirmations, are designed to bypass the conscious mind. While some people report success, results vary and the science is still evolving.

If you’re curious, start with well-reviewed, ethically produced resources, and consider using them as a complement to more conscious techniques like meditation and affirmations.

 7. try psychotherapy sessions

Psychotherapy offers a safe, supportive space to explore the thoughts, emotions, and experiences stored in your subconscious. With the guidance of a trained therapist, you can uncover the root causes of limiting beliefs, reframe past experiences, and develop healthier patterns of thinking and behavior.

Therapy isn’t just for crisis moments—it’s a powerful tool for self-awareness, emotional healing, and lasting transformation. Over time, regular sessions can help you build inner resilience, strengthen self-esteem, and align your subconscious mind with the life you want to create.

If you’re ready to explore this path, I invite you to try a psychotherapy session and experience the positive change it can bring.

 final thoughts

Your transformation begins within reprogramming your subconscious mind isn’t about flipping a switch—it's about creating new mental habits, day by day, that align with who you truly want to become. With patience, practice, and persistence, you can shift limiting beliefs and start living more intentionally.

If you’re ready to dive deeper or want personalized guidance on your journey, I’d love to connect. Whether it’s through coaching, hypnotherapy, or mindset strategy, I’m here to support you in rewiring your inner world—so you can thrive in your outer one.

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Let’s reprogram your mind for the life you truly deserve. Ready to get started?
📩 [Contact me here] or book a free discovery call to explore how we can work together.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By: