Journalling is a powerful, therapeutic tool that allows you to express your thoughts, process emotions and gain clarity. It’s a simple practice, but the benefits can be profound, from boosting creativity to improving mental health.   I had always loved the idea of journalling but battled, and still do, with a consistent journalling practice.  But I have tried and when I have been more consistent it really does act as a place to let go.  There is also something about the art o

While I was going through my own menopause transition and learning about health and wellness, I discovered meditation.  It was something I never bothered with before because I thought I could never sit still and focus while getting into a zen state.  But once I persisted at giving it a try, through some guided meditations, I found it profoundly helpful through some very stressful times.  It always bought me back to a calm centre and allowed me to be more resilient in times of

Have you ever snapped at someone, hit “send” too fast or said yes to something you instantly regretted, only to feel overwhelmed or disconnected afterward?  That’s reactivity in action and you’re not alone.    When we react automatically, we’re often being driven by stress, habit, fear or emotion, without taking a moment to pause or check in with what we actually want or need.  The good news? You can retrain your brain to respond with awareness instead of reacting on autopilo

Mindfulness is the practice of being fully present and aware of your thoughts, emotions, bodily sensations, and surroundings in the present moment - without judgement.  It involves cultivating a conscious awareness of how you feel and act, allowing you to respond rather than react to life’s situations.   8 Ways to Practice Mindfulness in Daily Life   Mindful Eating Eat slowly and savour each bite, focusing on taste, texture, and aroma. Avoid distractions like TV or scrolling

In the bustling rush of emails, meetings and constant notifications, your workday can easily spiral into a blur of stress and overwhelm. But the antidote doesn’t have to be a full-on retreat or an hour-long meditation.  Sometimes, it’s the small, intentional pauses that can bring the biggest shift.   Here are 9 mini rituals you can weave into your working day to help create space, calm and clarity, no matter how packed your schedule is.   Start   Your Day with an Intention (

In a world that often celebrates hustle, self-sacrifice and constant availability, it can feel uncomfortable or even selfish, to set boundaries.  But the truth is, without clear limits, stress builds, resentment grows and burnout creeps in.   Boundaries aren’t barriers, they’re bridges. They help you protect your time, energy and mental space so you can show up more fully in every part of your life.   Whether at work or at home, healthy boundaries are a form of self-respect.

Breathing exercises can be one of the fastest and most effective ways to reduce stress, calm the mind and improve overall well-being. But the secret to making them truly effective lies in how you breathe, when you practice and what techniques you use.  I have found a few simple breathing practices can be especially helpful in calming anxiety or relaxing my nervous system before bed to prepare my body and mind for sleep.  In times of stress and anxiety, an easy breathing pract

Let’s be honest, menopause can feel like chaos some days. Your body is changing, sleep is hit and miss, moods swing like a pendulum and on top of it all, life keeps demanding more. It’s no wonder stress levels skyrocket. But here’s the part we don’t talk about enough: stress isn’t just emotional during menopause, it’s deeply physiological.  And when stress runs the show, your hormones don’t stand a chance at finding balance. The Physiology Behind Stress and Hormones When you’

A full night of restorative sleep is crucial for hormone balance, brain function, stress management and overall well-being. Many women, particularly those in any stage of menopause, struggle with disrupted sleep due to hormonal fluctuations, stress and or lifestyle factors. Below are 10 evidence-based tips to help you fall asleep faster, stay asleep longer and wake up feeling refreshed.   Prioritise Sleep Hygiene   Good sleep hygiene sets the foundation for quality rest. Stic

Caffeine is a go-to for energy, but for many menopausal women, it can worsen symptoms like hot flushes, anxiety, sleep disturbances and blood sugar imbalances. As estrogen levels drop, the body metabolises caffeine more slowly, meaning its effects last longer and hit harder.  Some people are genetically pre-disposed to metabolising coffee poorly – coffee anxiety IS a thing.  I learnt through genetic testing I am caffeine sensitive and now I understand why more than one coffee

In our busy, always-on world, it’s easy to forget that our bodies run on natural rhythms, built-in biological clocks that help us function at our best.  Two of the most important cycles that govern your health and mental well-being are circadian rhythms and ultradian rhythms.  These are our ancient body clocks.  We used to get up with the sunrise and go to bed at nightfall but light in our homes and other stimulus has changed this natural rhythm.  So much so that we have beco

Sleep is essential for overall health, yet many people sacrifice it due to busy schedules, stress or poor habits. Chronic sleep deprivation can have serious consequences on physical, mental and emotional well-being. There is a reason sleep deprivation was used as a form of torture.  I remember all to well the two years of sleep deprivation that followed the birth of both of my children.  It was hell and made me a very grumpy person to live with.  The effects are far reaching

In the rush of daily life, it’s easy to overlook the quiet power of routine. But the way you start and end your day sets the tone for everything in between. Your morning and evening rhythms aren’t just about productivity or discipline, they directly influence your hormones, mood, energy, sleep and mental clarity.   Let’s explore why these daily rhythms matter and how to create simple, supportive routines to help you feel your best, physically, mentally and emotionally.   Your

Waking up between 3-5 AM and struggling to fall back asleep is one of the MOST common sleep issues in menopause. Often, this is accompanied by a racing mind, anxiety, or a sudden feeling of alertness that makes it difficult to drift back into sleep.  It’s very hard to switch your mind off. This can be one of the earliest signs on Peri-menopause.  I have personally been struggling with this for many years and it has taken a lot of trial and error, patience and calm to deal wit

When you’re on a path to reclaiming your health and well-being, there are a few simple yet profoundly powerful tools that can illuminate the way forward.  One of them is a food diary. At first glance, tracking what you eat might seem like just another task to tick off your list. But in truth, a food diary is so much more than that. It’s a mirror, offering insight, awareness and understanding. It’s a gentle, supportive companion that helps uncover the patterns between what you

When we think about menopause, hot flushes, sleep struggles or mood swings might come to mind first. But there’s another key player that often goes overlooked: blood sugar balance. During menopause, your hormones naturally shift, especially estrogen and progesterone and these changes make your body more sensitive to the effects of unstable blood sugar. That’s why learning how to steady your blood sugar can be one of the most powerful tools for feeling better in this phase of

Nourish Your Body, Calm Your Mind   We often think of nutrition in terms of what we eat, whole foods, protein, healthy fats, fibre. What gets forgotten is that how  we eat, is just as important.   In our fast-paced, multitasking world, most of us eat mindlessly: in the car, at our desks, while watching TV, or scrolling on our phones. The result? We finish a meal without truly tasting it, often overeating, feeling disconnected from our bodies, and missing out on the nourishmen

Simple Ways to Add Intentional Movement to Your Day   This is for anyone with a sedentary job or just looking to feel better, move more, and boost energy naturally.  When we think of burning calories or staying active, structured exercise like gym sessions or fitness classes come to mind.   If you spend most of your day sitting, at a desk, in your car, or on the couch, it’s easy to feel stiff, tired, and disconnected from your body. But staying active doesn’t have to mean squ

How to build better habits for more freedom in life.