follow your intuition

How To Follow Your Intuition

You may have had that nagging feeling or a voice telling you which choice to make, but you dismiss it or don’t recognise it when it turns up. In this video, I am going to teach you how to follow your intuition.

My intuition is usually quiet, like a soft, whisper that passes through my body, heart, and soul. It will often come out of nowhere, like a lightning bolt that shocks me into awareness, but equally feels deep and strong. Connected to everything around me and yet also just belonging to me. 

The more space that I make in my life and the more that I am connected to my higher self, the more clearly that I can hear my intuition. Often the volume of my intuition is one way that I can tell how in alignment my life is. 

I have spent a lot of years working on my relationship with my intuition and have practiced getting to know what it sounds and feels like to me. 

Sometimes it will show up in tiny ways – like a feeling that I need to call a friend to find out they’ve had bad news, or to avoid a certain road as I leave on a long journey. Sometimes it is a BIG impact – like quitting a job, going to an even or take a new course. 

Do you know your intuition’s language, how it feels and/or sounds within you? Does it show up in your belly – your gut, the soles of your feet, your heart center, or maybe with goosebumps? Does it speak to you with words, sounds, perhaps with a distinct voice? Is it a combination of all those things? 

If you feel like yours hasn’t been showing up as often as you’d like perhaps it’s time to practice listening, with your whole body. Tune into your feelings, at every moment. Allow them to flow freely throughout your being.

Blocked emotions will block your intuition. Compulsive/obsessive thoughts will clog your mind, also getting in the way of your intuition.

If you feel like you need to do more inner work to really listen, you may enjoy my previous video where I give five tips to help you feel your intuition.

I would love to know how your intuition shows up for you in your life? What stories do you have about a time when your intuition has helped you out?

If you enjoyed this video, you may also like:

Instinct v Intuition

Ego v Intuition

get out of a bad mood

How to Get Out of a Bad Mood Fast!

You know those days where all seems to be going really well, and then BAM, something happens to send everything flying off track? On days like that, we need the tools to know how to get out of a bad mood quickly and that is exactly what we are going to learn today.

Whether you find yourself being derailed by some snarky feedback from a client or one of your children being off ill when you have an important day ahead, you will need to know how to get back on track. It is like first aid for our emotional energy. 

To be clear, a bad mood can look different for different people. Some people may go into full-on snappy mode – shouting and screaming at those around them. Perhaps instead, you find yourself falling into victim or martyr mode, feeling like the universe is out to get you, or telling yourself that you have to do everything alone.

Here are my 4 tips for how to get out of a bad mood, whatever that looks like for you:

  1. Movement

I cannot emphasise enough the power of changing your physical state. Stand up, stretch at your desk and wiggle your hips around. Even better, try and get out of the house or office and walk around in the fresh air for 5-10 minutes. By getting some air into your lungs and moving your body around, you will help to shake up your energy and release any pent up emotion, especially if the disrupting event has been an emotional one.

  1. Listen to Music

On a similar vein, there is nothing like dancing to a perfectly chosen piece of music to help shift your mood. When I worked as a lawyer, I would often lock my door and take five minutes dancing manically to Taylor Swift’s Shake It Off when something big would rock my day, like a snotty client or unnecessarily rude opposing lawyer. Don’t get me started!

Think about the songs in your life that best lift your mood and leave your feeling energised and inspired. Line up a playlist ready to help you out in moments like these.

  1. Listen to Your Intuition

Feel into your inner wisdom about the situation and reflect on what has happened to see whether there is any way you could have handled it better, or a different energy you could bring. Perhaps you are rocked because someone has overstepped a boundary, or because you made a mistake when working long hours. There are lessons to be learnt in all of this and it can help you to frame your life in a way that these moments have less of an impact going forward. This step may be best to do after shifting the initial energy, perhaps later that day or the next morning you could sit and journal on it. 

  1. Boost your energy

Aligned to listening to your inner wisdom, also take some time to tune into your body and make sure that your basic needs have been met. Did you skip breakfast or have you been bursting for the loo for hours? Have you only drank coffee so far because you were up late last night? 

It might not be possible to fix the problem straight away, but by recognising it, you will get an idea of the bigger picture issues and offer yourself some love and compassion. There may also be a small action that you can take to help repair your energy now, and then you can prioritise an early night when you get home.

So that’s my 4 emergency tips for how to get out of a bad mood. What I would say though is that prevention is better than cure. If you have been finding yourself swinging in and out of a bad mood lately, it may be that you have some bigger issues to address to get more balance and to embrace more empowering energies going forward.

If you are interested in getting more support in this area, you can book a call with me on my website to discuss how I can help you to unleash a more powerful, authentic version of you so that you can have the impact that you are being called to make without burning out.

I hope you enjoyed this video – I’d love to know what is your favourite dance track to shift out of a bad mood? Let me know in the comments.

Healing Emotional Burnout

In today’s society, pushing ourselves to the point of burnout seems to be fairly standard for men and women. Today we are going to look at what you can do to start healing emotional burnout right away.

Hello, I’m Sarah and thanks for watching this video.

But before we get started, I just want to let you know that I have some great content planned for the next few weeks, including my next video, where I will be sharing the five steps you should take immediately when you realise you have burnout! So make sure to subscribe and click the bell to get notified when this goes live. Now let’s dive in. 

The statistics show that when it comes to burnout, women are up to 60% more likely to suffer burnout than men and this is largely a hormonal thing, since men have a lot more testosterone. When a woman’s testosterone runs out, she moves on to operate off adrenaline and cortisol, which have negative long term effects on her body. If we truly want to reach our full potential, we need to find a better way of operating than pushing until burnout. And this is speaking as someone who spent a decade in and out of burnout as a lawyer.

So let’s dive right in with my 5 tips for healing emotional burnout:

  1. Tune Into Your Body

When you are suffering with burnout, taking care of your basic needs and asking for the support you need is even more vital. We can lose perspective of this when we are in the midst of it, but if you listen in to your body and intuition you will hear an inner whisper that says “I can’t do this anymore”. During the worst of my burnout, it was something I screamed out loud several times a week.

Take a moment to tune into your body and ask yourself how well you are really coping? Have you been sleeping and eating well? Drinking enough water? Getting breaks and fresh air? Having a gentle awareness of your body’s basic needs and acknowledging what you are and are not doing will be a great first step to healing.

  1. Replenish 

As I have mentioned earlier, burnout is often caused by operating on cortisol and adrenaline for too long. Cortisol prepares us for fight-or-flight by releasing glucose into the body, so even if we have been able to avoid those sugar munchies, our body is still being flooded with glucose when we are burnt out. 

Healing emotional burnout takes a lot more than just a couple of days of rest. We need to meet our basic needs as we have said, but also find a way of reducing the stress hormones in our body by making mindful activities a real priority. Walking in fresh air, meditating and making conscious decisions about our workload can be a great start. 

  1. Say No

Sometimes it takes us reaching the point of burn out, or even realising that we have been in burnout for years, to make us stop and see how much we are committing to in our lives. If looking at your diary makes you want to go straight back up the stairs to bed, you may be over-committing yourself. 

It might be that you are saying yes because you don’t want to offend people or let them down, but when you are healing emotional burnout, it is really time to step up and put yourself first. Get really clear about what you can commit to and make a conscious effort to say no to everything else until this becomes easier for you.

  1. Fulfillment

As we’ve said, you can’t do everything and telling yourself that you just need to push harder is what leads to overwhelm. Society tends to reward and idolise being busy. My pet hate is the phrase “smash it” as it seems to suggest that we are somehow more worthy if we are destroying our goals. When we are stuck in this place, it is only natural that we find ourselves piling on our plate without stopping to look at the big picture and our vision for our life.

When I work with my clients, we take some time to plan out their visions for the future and get clear on the bigger impact that they want to make in the world. We put aside the need to be busy and look at how the day-to-day activities are making a difference to our family and community. 

  1. Ask For Help

Now is the time to put your pride aside and call in the troops. You need to seriously replenish to recover and start healing emotional burnout and this is going to require support. Asking for help is one of the best things that you can learn to do at this stage, and sometimes this can require embracing your vulnerability and being honest about how exhausted you are. 

One Final Word: Prevention Not Cure

Whilst these steps seem simple, the implementation of them may not be easy, especially if you are not used to setting strong boundaries or asking for support. Putting our own needs first can be a challenge for all of us. The ideal is that you can set up your life in a way that you are meeting your needs on a regular basis and setting boundaries to protect those needs. Often this is a self-esteem issue. If you need help recovering from burnout or the implementation of any of these tools, get in touch via my website (link in bio) and we can set up a discovery call today.

I hope you enjoyed this article. I would love to know what do you find harder to implement – saying no or asking for help? Let me know in the comments section below.

If you enjoyed this article, you may also like:

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coronavirus anxiety

Coronavirus Anxiety

Since the outbreak of coronavirus, anxiety has been an issue for many people. I know it has for me! In this article, I am going to give my tips for coping with heightened anxiety.

It is interesting for me – I am a new coach and have had a lot of coaching in my life, so I am fairly self aware. I fully know what my “issues” are, in particular I tend to get panicked when there is something going on in the outside world that is a potential threat to my family and loved ones. 

For me, it is the lack of control that is the issue, which then leads me to take control where I can – watching the news, buying supplies, avoiding going out etc. 

The problem is that the media and social media has whipped us up into a heightened state of panic about the spread and this has wider societal impacts, like supermarket shelves being cleared and a rise in racism. 

So, being fully aware of my “Stuff”, I have had to have a serious talk to myself this week and thought I would share the top … things that I have been doing to curb the anxiety in case it helps you all:

  1. Acknowledge the Fear – Ignoring your anxiety will only make it worse. It is totally normal to feel scared about something like that. Taking some time to journal out your feelings or share with a friend can really help. I spent some time with my coach on this very thing last night. Get it out of your body and talk about it. Just don’t stay there. Process the fear and then move on to…
  2. Work with the knowledge you have. Speculation and catastrophization can only make our anxiety worse, so try to only react to the facts that you know on a day to day level. Know what things you can control and try to reassure yourself that you can and will cope with the rest as it happens. Bring it back to the present.

Often with anxiety, our mind is working 10 steps ahead, so bring yourself back to the present and take a moment to self-soothe. Tune in to your energy and take time to send some love to the scared part of you. 

  1. Try to limit your exposure to the worst case scenario/catastrophizing in the news and on social media. Be honest with yourself – does it help to reassure you to stay informed or do you find it paralyses you with fear? Knowing how you react will help you decide how to proceed. Have a think also about where you are getting your information from. Are the reports scaremongering or do you feel they are reporting responsibly and with balance? Try to listen to what the experts are saying – the scientists, NHS, the health professionals. 
  2. Take some control. A sense of control over your individual circumstances will make you feel more in control. Take the advice and wash your hands. Don’t panic buy but make sure you have food and medicine at home (if you can) to last you if you had to self-isolate for 2 weeks. 
  3. Do something for others. Take your mind off your situation and focus on helping someone else who may not be able to help themselves – check in (virtually) with an elderly neighbour or relative, help a family or person who is struggling financially by donating food at a local food bank, do an online shop with 2 weeks of basics for your children who are away at university.  
  4. Focus your mental energy on something you enjoy and remove yourself from those negative thought patterns, and if you do have to self-isolate for 2 weeks draw up a list of all the things you can do at home – that box set you’ve never got round to watching, that spring clean you’ve been meaning to do, that book or blog you’ve been meaning to start writing.
  5. Make sure you are looking after yourself, doing what you can to help get a good night’s sleep, eating well and doing exercise. Staying healthy will make us more able to manage our anxiety when it arises. I know that I always feel more likely to panic when I have had a bad night’s sleep.
  6. Mindfulness: I am really focusing on making time for meditation and usign breathing techniques to help me relax as I work through this. It can be really helpful to manage anxiety and other nervous feelings. 

I would love to know – what is your top tip for managing anxiety?

I hope this helped – sending love and calming thoughts to you and your loved ones. If you liked this article, you may also like:

Depression v Burnout

5 Emergency Steps for Burnout

Recover from Burnout – Long Term Steps

If you have taken my emergency self care steps to get yourself to the point of ok, then it is time to move on to making changes in your life to help you recover from burnout over the longer term.

If you are recognising that you have been burnt out, but have either implemented the steps in my previous video, or have recovered your executive functioning in another way, then it is time to move on to the second phase of overcoming burnout. This stage involves some serious replenishment.

Here are the steps that I walk through with my clients when helping them recover from burnout:

Needs

It is time to get crystal clear on your needs. I work through this with clients and we look into our physical, emotional, spiritual and psychological needs. You need to get very specific at this stage. Water – how much? Food – what type? Sleep – how many hours? Cuddles – how many minutes and with who? You will be looking at needs here – not wants, so keep it to just the things that your body and mind needs to be ok day-to-day. Getting really clear on this will help you to make sure that your body has everything it needs to thrive.

Saying No

Instead of saying yes to everything, make your first instinct to say no, at least until you have started to recover. Make it a habit to find reasons to say yes to invitations rather than excuses to say no. 

Eliminate Stress

Take some time to audit your life and look at the situations that are causing your stress and do as much as you can to avoid them.

Delegation

Whilst in recovery, delegate as much as humanly possible. Delegate to friends, to neighbours, to parents. If you can afford to hire a cleaner, or a VA, do it. If not, just seek help wherever you can. People that love you want to help. So ask!

Limit Devices At Night

Start getting strict with yourself about time on devices in the evenings. Spending hours on your smartphone, iPad or watching TV close to bedtime can really disrupt your sleep.

Connect

It is time to really lean in to your communities to find support, whether that is your local church, group of friends, or other group. Really deeply connect with them. Be vulnerable and share what is really going on for you. You will probably be surprised at the support that is offered up.

Stillness

As you take steps to overcome this exhaustion, remember the power that space and stillness can really have. Take time to be with yourself and deeply restore, reconnect and replenish.

I’d love to know which of these self care tips to recover from burnout you are going to try first?

I hope that you enjoyed this article and do reach out if you need support in recovering from burnout. If you liked this, you may also like:

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Depression v Burnout

morning pages tips

Morning Pages Tips

Morning pages can be a really powerful way of connecting to our inner wisdom and understand what’s going on inside. But it can be a tough habit to integrate at first. In this article, you will learn my top morning pages tips to make it work for you:

  1. Start With Why

Getting into the habit of writing three pages first thing in the morning can be a challenge, especially if you have a young family or busy routine. For this reason, it is important that you keep your WHY at the centre of your thoughts, at least for the initial 2-3 months whilst the habit is being formed.

Try to articulate at least one strong emotion that you can harness your WHY to so that you can use this to motivate you on days when you just don’t feel like it. Before long, you may find yourself craving the quiet time reflecting with your notebook. I’ll be honest – it took me a while to get to that stage!

  1. Stick It To An Existing Habit

You can keep the habit of writing going by piggybacking it onto something that you are already doing. So perhaps you put your journal next to your glass of water on your bedside table to remind you when you have a drink on waking. Or next to your coffee cup downstairs. A friend of mine always pulls out their notebook when they sit down on the train to go to work. If you can enforce this habit by linking it to something you are already doing, it will happen without you even thinking – like a knee-jerk reaction. 

The downside to this is that the morning pages habit could crumble if your routine does, so try to keep it up for long enough that it becomes an established habit of its own.

  1. Tune Into The Reward

When you get a break-through in your pages, really tune into the gratitude for this habit that it has allowed you to grow and release old stuck emotions or beliefs. Doing my pages also gives me the reward of knowing that I have created something, just for the sake of it. And in a noisy world, giving yourself the space and time to be heard and seen, if only by yourself, can be reward in itself.

  1. Done Is Better Than Perfect

Yes, they are called morning pages, so the ideal is first thing in the morning on waking. But if that doesn’t fit your routine and you can only do them at night or on your lunch break, that is better than not doing them at all. And 2 pages is better than none. Don’t put off doing them because you can’t do it all perfectly. Because it is in the imperfect consistency that we grow.

I hope you enjoyed this article. I would love to know – when do you find it easier to journal? In the morning or evening? 

If you liked this, you may also enjoy:

How to Listen to Your Intuition

Instinct v Intuition

intuition or ego

Intuition or Ego?

It’s not always easy to tell if our choices are coming from the right place. However, if you follow your intuition, your life is likely to be enjoyable and meaningful. Follow your ego and you might be successful in many ways, but you’re likely to find yourself wondering why you’re not as happy as you think you could be.

In this article, you will learn some ways to tell work out whether you are being guided by your intuition or ego:

  1. Ego-based decisions are grounded in fear and self-preservation. If you decide to go to university to study medicine primarily for reasons of financial security, that’s ego. If you decide to avoid going live on social media because you’re afraid of what people will think or making a mistake, that is likely to be ego.
  2. Ego-based decisions typically have emotion connected to them. A choice made from a place of intuition just feels “right” and often comes out of left field. You might be mowing the grass and be hit with the idea of becoming a dog breeder. The resulting battle in your head is your ego fighting back.
  3. Ego-based decisions consider external results. You might be writing a book to get a best-seller, or because you have a message that you want to get out into the world. 
  4. Ego-based decisions involve rationalization. Your ego is wonderful at convincing you that its choice is the right one.

“I’ll never get that job. Imagine how disappointed I’ll feel when it doesn’t work out. People like me are destined to only be supervisors, but there’s nothing wrong with that. I can still have a decent life.” 

It’s really just a rationalization based on fear – fear of success or fear of failure. The ego tries to justify itself with facts, figures, and logic. Intuition doesn’t require these tricks to compel you. If you’re using logic to convince yourself of a course of action, you can bet that’s your ego squawking. 

  1. Intuition doesn’t judge. A thought or decision arising from intuition doesn’t involve judgment statements about right or wrong, good or bad. Intuitive thoughts feel calm, relaxed, and peaceful. There’s a universal truth to an idea that arises from intuition.
  2. Is the expected gratification coming from within or is it external. Would you make the same choice if no one would ever know? Would you purchase that designer handbag if no one ever knew you owned it? Or do you simply love the look of the bag and love the idea of owning a quality piece? 

While the ego can be very limiting, that doesn’t necessarily mean that it’s wrong. Remember that the ego’s motivation is largely based on self-preservation. Your ego believes that it has your best interests at heart. Ignoring the ego can be challenging. It uses fear to influence you. It’s only natural to avoid fear and seek comfort.

The trick is to realize when fear is holding you back from something bigger and better. Sometimes fear is keeping you from doing something foolish. Think before choosing which voice to follow: use these tips to help you make a decision that will bring you true happiness.

I hope you enjoyed this article. I would love to know what do you find easier to recognise in yourself – your intuition or your ego?

If you enjoyed this article, you may also like:

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How to Connect to Your Intuition

depression vs burnout

Depression vs Burnout

Depression vs Burnout – they can seem like similar conditions, so how do you tell the difference? In this article, I will explore the distinctions between them.

We tend to think of burnout as something that has come out of over-doing things and being exposed to too much stress in our life. The way that it feels within your body is very similar to depression. Burnout normally includes these three factors: exhaustion, cynicism and inefficiency. Depression can affect you mentally and physically as well and can impact the way your body functions, like your sleep patterns, energy levels and appetite.

Depersonalization

Burnout tends to be an emotional exhaustion as a result of high stress over a long period of time. You may have a real cynical view of your job and the people around you, and feel very de-personalized, which means you feel detached from your true self. You might think you are just going through the motions day by day and not really living. 

With depression, the sufferer may experience some de-personalization, but it is not a major factor like in burnout. Depression also doesn’t have to be the result of something bad happening. It can just be its own thing without any negative situations causing it. 

As we have mentioned, when you have burnout, you may feel like you are just showing up, churning out work and doing as you’re told, but you won’t feel like you are getting anything out of it. This is where the reduced sense of personal achievement or inefficiency comes in. 

Enjoyment

One of the clearest ways of differentiating between depression vs burnout is that with depression you will have trouble getting pleasure from any of the things in your life that have made you feel good in the past. Whereas with burnout, the low mood, exhaustion and dissatisfaction is closely connected to the stress, so if you take them out of the situation for a couple of weeks and send them on holiday to purely rest and replenish, the symptoms are likely to alleviate.

We sometimes see people in the early stages of burnout who are able to replenish enough on the weekends to start again on Monday (after the extensional dread of Sunday nights…). I think this is how I went through so many years as a lawyer in burnout. Working like mad Monday to Friday and then staying in my pyjamas resting all weekend. This is clearly not sustainable either, which is why I work with my clients to create a life where burnout is not inevitable. 

Get Help

The key message here is that whether you think you are experiencing signs of depression or burnout, you need to get help fast before things accelerate. Know that there is help out there for you and reach out to your loved ones or to me if you need support.

If you enjoyed this article, you may also like: 

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Self Care for Burnout: Emergency Steps

self care for burnout

Self Care for Burnout: 5 Emergency Steps

In this article, you are going to learn my five emergency steps to administer self care for burnout:  

  1. Get Support

Tell someone how you are feeling immediately so that you can get support to meet your basic needs. Ideally, this will be a friend or family member, or a coach or mentor that has your best interests at heart.

2. Sleep

This is fundamental. If you don’t have insomnia, then get yourself straight off to bed at the earliest opportunity. As early as 6-7pm if you can, or even for a nap during the day. If you have kids, this is where step one can come in handy so that your support can watch them while you get rest, ideally at their house so that you aren’t woken by any frivolities!

3. Water

If you are burnout and exhausted, there’s a good chance that you are also dehydrated. This is because when we are busy, one of the first things we forget to do is drink water properly. If you do feel like you are dehydrated, try adding a little salt or rehydration tablets if needed, and perhaps a splash of fruit juice for energy. Make up 2-3 litres and get it drunk. This step is important because dehydration really impacts our executive functioning.

4. Food

Get some really nourishing food into you – chicken soup, fruit and vegetables, smoothies. 

5. Support Your Body

A nice massage, a bubble bath with oils or yoga – something that supports your physical body and helps you to unwind.

These steps will help you to get to the point where you have enough executive functioning to be able to face what comes next. 

If you enjoyed this, you may also like:

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How to Connect to Your Intuition

gabrielle bernstein super attractor

Gabrielle Bernstein Super Attractor

In this article, I am going to share the 5 lessons that I learnt from reading Gabrielle Bernstein Super Attractor.

I picked up this book at a time in my life when I needed reminding of the importance of trusting the universe, and it was just what I needed. Here’s what I learnt:

How to Manifest

Gabrielle teaches a simple process for manifesting that helps you to move past any negative thought cycles that you might be stuck in. Her choose-again method is really useful – she advises that you take notice of the thought, send forgiveness to it and then choose again. Using this method, we can choose a more loving thought and redirect our energy. 

Move Up The Emotion Ladder

This book taught me that you don’t have to leap from depressed or burnout to happy or ecstatic in one foul swoop. You just need to move up the ladder one step at a time. 

Don’t Wait for Reasons to Be Happy

If you are waiting to achieve something, like a goal weight or financial stage, you will never be truly happy. Instead of waiting for life to serve you reasons to be happy, you can choose to feel gratitude for what you have and be happy whilst still manifesting at the same time. Gabrielle reminds us that the goal is not just achievement but to have fun on the journey too.

Protect Your Energy

This step is really crucial. Look after your energy, not only in terms of making sure your basic needs are met, but also by watching the people that you spend time with. Trying to manifest something when hanging out with friends who complain or moan about that thing will make it a real challenge to get into the right energy to manifest.

Or Something Better

Finally, I loved the tip from Gabrielle to add “or something better” when manifesting your desires. This opens the door for possibilities that you might not have even thought of or imagined were possible.

Gabrielle’s website is full of meditations and writing prompts that will help you to embrace this energy so it is well worth checking out.

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How to Feel Your Intuition