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The Best Free Sleep Apps

June 16, 2018 by Gill Thackray Leave a Comment

Can you remember the last time you had a really good night’s sleep, waking feeling truly well rested? Or are your 40 winks more like 20? If you’re tired all the time, constantly cranky and seeking a solution, taking a look at sleep apps might just be the answer. We’ve donned our onesies to do your homework for you and taken a look at the best free sleep apps. Getting a good night’s sleep is a skill, so we take a look at free apps to help you sleep that will;

  • Track your sleep cycle
  • Offer guided meditations
  • Improve your sleep
  • Provide deep relaxing sleep music

[Read more…]

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Ten Mindful Fingers Gratitude Practice

June 9, 2018 by Gill Thackray Leave a Comment

If you’ve ever thought that you don’t have time for mindfulness we’ve got the perfect remedy. The ten mindful fingers gratitude practice. This practice combines gratitude, mindfulness and positive psychology to reduce your stress levels and increase your happiness. Already thinking that you’re too busy? It can be completed in 60 seconds or less. We take a look at the benefits of gratitude and how to practice mindfulness using just your fingers.

[Read more…]

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Be More Fika

June 6, 2018 by Gill Thackray Leave a Comment

Fika. What is it and why should we make time for it? We take a look at the Swedish tradition of Fika and how creating a daily ritual of Fika can help you to develop resilience, reduce stress and increase your wellbeing.

[Read more…]

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Resilience at Work Podcast_Episode 009

February 10, 2018 by Gill Thackray Leave a Comment


Hey There Friends,

Welcome to Resilience at Work, the ninth episode of The Positive Change Guru Podcast, the podcast for a positive community. We want you to be inspired, achieve your dreams and take action. Our mission is to help you achieve your goals and unleash your awesomeness by providing you with practical, actionable tools for positive change. So what better place to start than with the subject of our ninth episode, the resilience at work podcast all about resilience, what it is, what gets in the way of it and how to get on down and develop some.

[Read more…]

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Resilience at Work Toolkit

February 3, 2018 by Gill Thackray Leave a Comment

Resilience at work toolkit? Why do we need that? We spend a huge amount of our lives at work and yet often it’s cited as one of the major sources of stress. We know that the world is changing rapidly and frequently organisations and individuals are unable to keep up with that unprecedented pace of change. The result? Stress and burnout. Working for a Healthier Tomorrow the 2008 report authored by Dame Carol Black recognised business as a key player in promoting adult health and wellbeing. But still we lose an average of 17 million work days due to stress, anxiety and depression according to the Mental Health Foundation. The World Health Organisation has named stress as the ‘health epidemic of the 21st century’ The antidote? Resilience. Take a walk through our resilience at work toolkit where we examine what it is, the latest resilience research and how to develop more of the stuff. Step inside and we’ll show you how to keep calm and carry on.

[Read more…]

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What Is Cognitive Reserve?

January 24, 2018 by Gill Thackray Leave a Comment

What is cognitive reserve? It’s one of the key factors in brain resilience and the concept of cognitive reserve, or CR, is pivotal to the health of your brain. We take a deep dive into what it is and how you ca create more of it. Join us for a foray into cognitive fitness.

[Read more…]

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Increase Your Wellbeing & Resilience With Sleep

January 20, 2018 by Gill Thackray Leave a Comment

Could you really increase your wellbeing & resilience with sleep? Can you remember the last time you had a really good night’s sleep and woke up feeling well rested? Are you burning the candle at both ends and feeling it? Or wondering why you’re tired all the time? Maybe you’re constantly cranky? Or perhaps you’ve never really considered how your sleep affects your health but you frequently feel rundown?

Poor sleep is linked to an array of health problems from weight gain to depression and diabetes. Lack of sleep wrecks our immune system and is linked to an increased risk of cancer, alzheimers and cardiac problems. We spend a third of our lives asleep and yet the World Health Organisation has declared a sleep loss epidemic in the western world. Just why is sleep so critical to wellbeing and resilience?

[Read more…]

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12 Ways To Love Your Brain

December 14, 2016 by Gill Thackray Leave a Comment

We all know that looking after yourself is important. You go to the gym. Check. You eat well. Check. You make time to rest. Check. But what about your brain? One of our most complex organs, what goes on up there is just as important as the rest of your body. Want to know how to develop brain friendly habits? You’ve come to the right place, we’ve put together 10 evidenced ways to love your brain, increase neuroplasticity and future proof your brain from the risk of cognitive decline.

 

  1. Get enough sleep. Sleep deprivation is a sure fire way to create a foggy mind and leave you feeling stressed. Make sure you get an adequate amount of sleep each night by practicing sleep hygiene before you go to bed. Relax, turn off your devices and in the same way that you wake up by washing, cleaning your teeth and completing the myriad of ablutions you’ve created of mornings develop a similar routine before you go to bed so that your body knows it’s bedtime.
  2. Read. Research suggests that the more we read the less likely we are to experience dementia. Join a library or hunt out bargains at your local charity shop and bury your nose deep inside this month’s bestseller, slowing down cognitive decline.
  3. Share the love. Practicing kindness will increase your wellbeing and decrease your stress levels. Pay it forward by looking for ways to act kindly each day either randomly or letting someone know how much you appreciate them. Looking for reasons to thank others will activate the compassion regions of your brain.
  4. Eat well. Get your five a day and more if you can. Research shows that diet has a huge role to play in cognitive health. Your stomach is often referred to as the second brain. Gut bacteria influences your cerebral functioning, maintaining a happy, healthy gut will pay dividends for your brain. Decrease saturated fats and aim to eat as many green alkaline foods as you can. Aim for a nutrient rich diet making sure to include Omega 3.
  5. Develop happiness. Evidence suggests that depression, sadness and anger are bad for your brain suggesting links with dementia. Guard your mental health and if you experience depression don’t keep it to yourself. Seek help from professionals.
  6. Engage your brain. When you set goals on a regular basis and challenge yourself you’re stretching your brain in the best possible way. Take a course, learn a language or a new skill and see what you can achieve.
  7. Hit the gym or the road or the pavement. Regular exercise keeps you fit, increases neuroplasticity and lowers stress. Just 30 minutes 3 times a week will have a positive impact so grab your trainers.
  8. Have fun and maintain Friendships. We know, prescribed fun doesn’t sound much fun at all but studies researching longevity demonstrate that maintaining a social network is good for you. Isolation increases the risk of dementia and can contribute to depression and stress. Make time to meet friends, to keep in touch in person as well as virtually. Your brain will thank you for strong social connections, reducing your stress and giving you a sense of purpose.
  9. Look after your heart. See number 8. We know that indicators such as diabetes and obesity have a corollary impact on the brain. Make sure you look after yours.
  10. Become a quitter. Yes, smoking is bad for your body and your brain. It increases the risks of cognitive decline and impacts negatively upon your health. The one time being a quitter is a good thing.
  11. Meditate. Where to start with meditation. Over 20 years worth of research demonstrate it has a positive impact on the brain and the body. It reduces your stress levels and increases self compassion, adding to your kindness quotient. Start with a minute of pause per day and wrk your way up. Take our mindfulness test or check out our mindfulness articles and training courses for more information.
  12. Commit. Yes. we used the ‘C’ word. People who have a sense of purpose thrive. Know your values, why you’re here on the planet and commit to that. Purpose in life predicts lower mortality rates and benefits wellbeing and brain health. Set goals, find your passion and like a well kept garden, cultivate it.

To find out more about health, wellbeing, resilience and stress management take a look at our other blogs or why not take our stress test? If you’d like to discuss wellbeing consultancy contact us at admin@positivechangeguru.com To find out more about our resilience courses or in house training visit our course page https://positivechangeguru.com/events-2/

Filed Under: Uncategorized, wellbeing Tagged With: BRAIN, brain health, brain science, cognitive decline, eat well, happiness, kindness, mental health, neuroscience, resilience, training wellbeing training London, wellbeing courses

How to Manage Mood Hoovers

December 16, 2015 by Gill Thackray Leave a Comment

Are you under attack from Mood Hoovers?

No matter how positive you are, sometimes you’re in a situation where those around you have lost their mojo and radiate negativity. Unknowingly these emotional vampires suck the positivity out of everyone around them with their doom and gloom approach to life. It can happen to any of us and we’re all entitled to an off day but on a regular basis it can be exhausting and completely drain your energy levels. If you frequently find yourself in a situation where you’re surrounded by negativity, in the office, with friends or even at home, here’s our quick survival guide to managing mood hoovers.

[Read more…]

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