Wellness Solutions

Change Quote: “The first step on the path to positive change is acknowledgement that change is necessary and possible. Open yourself to the possibility of seeing the world in a new way." by Alex Blackwell.
Most of us are great at making decisions and following through and over time we seem to go back to what we did originally. What needs to happen for lasting positive change?
Information shared on this episode:

• reflecting on your change and considering a change model is helpful. Check out this link for more information on the model we referenced: https://www.slideshare.net/lehnent/prochaska-and-di-clementes-transtheoretical-model-of-change
• you may feel that you can’t change
• helpful to align change to your vision
• neuroplasticity has shown us that change creation can range from 18 to 254 days
• not limited by age to learn something new
• fear of failure can be a blocker to change
• reflect on your goals and action plan if you are not making progress
• don’t focus on too many goals at once
• our self talk is important and can be captured through daily mood journals and challenging our thinking
• being open to feedback can be helpful
• being aware of how you cope with change
• creating affirmations can be useful to reframing unhelpful thinking: https://www.psychologytoday.com/au/blog/the-wise-open-mind/201108/5-steps-make-affirmations-work-you
• asking ourselves questions is important for our reflection and supporting positive change. check out this website for excellent resources: https://www.betterquestions.com.au/shopping/all-products/1/1
• C E L E B R A T E - your progress daily; not just at the end

For more support, resources, tips or to contact us:https://www.dannyblackford.com.au/ http://appian.com.au/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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Nutrition plays a key part in with our mental health, immune system and general wellbeing.
Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group.
Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women, through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing.Information shared on this episode:

• a healthy body begins with a healthy immune system
• a healthy immune system can fight viruses
• focus on what you can eat
• stock you fridge or pantry with:
• whole foods; organic or washed well
• foods that can enhance our mood and reduce inflammation
• vitamin c rich foods
• eat protein with every meal; it is important for our immune cells
• eliminate highly processed and sugary food as they leave your body in deficit and affect your gut
• foods that influence insulin levels
• how to take supplements
• getting Vitamin D
• intolerances and nutrition
• brain and gut connection
• importance of breathing, self compassion to enhance your digestion plus many more suggestions!

For Nicole’s Create Wellbeing Group detailed resource on boosting your immunity: https://tinyurl.com/w3yzfdc
Contact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/contact/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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“The word I want to see in you…which I actually think would change the world and that women could embody is: relaxed”, said Elizabeth Gilbert an American author. We know stress and challenge comes in many forms and can make us feel overwhelmed. It is important to have wellbeing strategies that can help us to regain calm and peace. We explored ideas in this podcast including some from an amazing workshop facilitated by Elizabeth Gilbert.
Some ideas shared from a recent workshop with Elizabeth Gilbert, best selling author of Eat, Pray Love (which sold over 13 million copies and was turned into a movie), Big Magic, City of Girls and more:- rates of anxiety are really high- “the most relaxed person in the room holds all the power”- when we are relaxed: can see a field of possibilities whereas anxiety narrows what you see- being relaxed is not the same as being lazy
Her strategies to achieve a relaxed outcome:
1. Set your priorities and what you are willing to give up. Don’t focus on your purpose and passion because it will make you anxious; focus on what and who matters to you and where is your time going?2. Protect your priorities; make it sacred; think of it like a circle and everything and you that is sacred is in it; hold that boundary in a relaxed state3. Mysticism - transcends religion; “you are so loved…it is safe…it’s going to be alrightlet go of control and don’t force outcomes “ I am here to serve only when my service is useful; be realistic - it has taken her 20 years to have a daily meditation practice4. Write your own story; it will make it better and it will free others; memoir5. be aware how culture is merciless with rules; so much shame when fail or don’t master something; have mercy to yourself; take good care of you now
Other information shared:

• our ability to collect information
• how to work towards your best possible self and life
• stay focused on your values and beliefs
• set your achievable goals and ensure they are measurable, relevant and timely
• ask yourself - what does a pleasant event mean to you?
• mastering wellness is an ongoing focus

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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"Happiness is not something ready made. It comes from your own actions "Dalai Lama. The General Assembly of the United Nations in its resolution of 12 July 2012, proclaimed March 20 to be the International Day of Happiness. The UN recognised the relevance of happiness and well-being as universal goals and aspirations in the lives of human beings around the world and the importance of their recognition in public policy objectives.In this podcast we celebrate the International Day of Happiness by exploring what you can do to increase your level of happiness.
Some of the tips include:

• reviewing positive psychology - reference: Book - A Practical Guide to Happiness in Children and Teens on the Autism Spectrum. A Positive Psychology Approach. Victoria Honeybourne, 2017, Jessica Kingsley Publishers
• it involves more that just getting happy; includes giving, exercise, appreciation, resilience, positive emotions and meaning
• developing change and making it consistent
• importance of doing something new
• using fun childhood experiences as inspiration for your life now
• journaling 3 good things to increasing your positivity
• acts of kindness to increase your happiness
• increasing positive praise
• reference referred to: http://blogs.hbr.org/2013/03/the-ideal-praise-to-criticism/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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This podcast is focused on supporting you to cope with distress and and stress. The events in Australia with our bushfires, current floods and the current Coronavirus have had a negative emotional and physical impact on people. Listen to explore some self care tips and ideas to manage your emotional distress and increase your feelings of calm and joy.
Some of the tips include:

• how using self ratings can make a positive difference
• taking time to reflect and time out
• trigger identification and turning them into goals
• reframing thinking and more self-compassion
• life isn’t perfect and we are not perfect
• seeking support
• limiting exposure to the news and social media
• meditation
• mindfulness breathing and the 4-7-8 technique
• nucalm treatment for deep relaxation and restoration - for further information https://www.nucalm.com/ and for treatment in Melbourne try https://www.liforceosteopathy.com.au/osteopathy-services/nucalm/

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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‘There is strong evidence that reading for pleasure can increase empathy, improve relationships with others, reduce the symptoms of depression and the risk of dementia, and improve wellbeing throughout life.’ (source https://www.betterreading.com.au/)We explore the benefits of non- fiction and fictional reading and how it can support your goals and help you to reduce your stress by moving your focus outside of yourself.
The non-fiction book we will review includes: Dr Leah Weiss - How we work. Live your purpose, reclaim your sanity and embrace the daily grind.
Leah is a lecturer at Stanford Graduate School of Business.
Her book is an accessible and practical overview of how to incorporate the principles of mindfulness into everyday, modern life – and specifically, the workplace.
There are so many helpful practical offering examples and simple applications of mindfulness and compassion practices,
It is really helpful for managing your stress get more satisfaction out of their work, and find balance.
We explore some of Leah’s book perspectives and tools that foster a kind attention, mindfulness and compassion practices
A great example of journaling is also shared to inspire you to share and live your best life in 2020.

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

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The Christmas/ festive season is meant to be a time of joy, but for many people it can be a time of stress, anxiety, disappointment or loneliness. Christmas comes with high expectations of perfect, happy families enjoying luxurious celebrations and gifts, but not all of us are able to live up to these ideals.
For those who have recently lost a loved one, Christmas can intensify feelings of our grief or sadness
Some people experience feelings of isolation, financial pressures or increased family conflict that can make this a very stressful time of year. In this podcast we are going to explore self care tips and ideas to maximise your joy over this period.
Tips will include how to prioritise yourself, become aware of your thinking, exercise and mindfulness.

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

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In this podcast Mary Mangos and Danny Blackford discuss their Podcast mission. They also share some personal stories that led us to our current professional roles and purpose to support others to flourish and thrive. We all go through our adversities and challenges.

Thanks for listening! Mary Mangos, Psychologist Coachuwellness

Follow me on:

Instagram @coachuwellness

LinkedIn Coachuwellness Mary Mangos