Feel calm and in control with our 4 part solution
I used to love to stress!
My friend and I would trot off to our annual spa trip and I'd request something calming. "I'm so stressed" I would say. Too much busy-ness; too much people pleasing; too much perfectionism and definitely too much thinking. Little did I know that this thinking wasn't just mental activity, it was actually dragging my emotions around with it. Emotions that left unchecked, actually re-ignite the stress response system leaving us in that constant state of worry.
What are the signs to look out for?
There are a few tell tale signs that stress is beginning to get out of control or that your stress response system is not resetting itself. If you find yourself becoming more and more irritable, impatient or avoiding social gatherings; if you're aware of those constant thoughts pounding away with instructions from morning until night, these are signs that you are not able to switch off and relax. So this April our stress management bundle has been created just for you and it tackles 4 core areas of stress.
So let's break it down...
Stress Management
When we find ourselves stressed continually, maybe even getting to the point of exhaustion or burn out, we look to change our outer world. We worry about changing our employment, our careers, maybe even downsizing our life. It seems like the only option until we realise that once we've practised stress for a number of years, our mind and body actually become quite good at it. We build up neural pathways that are fast to react and trigger stress even when the cause of the original stress might have been removed. That's why we're not just offering you the tools to calm everything down, we're also going to give you a better understanding of stress so you recognise it's pattern. Our experiential guidance will take you through simple to use techniques to get you out of that busy head space and begin to calm down the physical components of stress. These practices seem simple but followed regularly can positively impact the neural pathways that trigger and prolong stress.
Sleep Deprivation
One of the greatest contributors to poor sleep is actually stress but poor sleep also contributes to stress. This means that once we get into the pattern of stress and sleep deprivation, it can be difficult to break. We can lie awake for hours worrying into the small hours, not realising that these powerful thoughts stoke up our stress response system. As the night goes on and we become more and more agitated, it becomes even harder to drift off. When we have an interrupted night's sleep it can compound our irritability making it even more difficult to get through the day without snapping or getting tearful. So as part of Stress Awareness Month, we've included Sleepy Nights. This guide has been proven to send people off to sleep again and again, so you can enjoy your rest and wake up feeling a little calmer.
Mind & Emotional Training
There's a saying in mindfulness that energy follows focus. Literally our emotions and energy levels all follow our thought patterns. Sadly 95% of our thoughts are repetitive and operate on automatic pilot. This automatic behaviour is often created before our cognitive brain fully develops. It means that in some scenarios, we're navigating our interactions with the emotional intelligence of our 7 year old self. Not only do we not control our thoughts, we actually don't notice them. If we want to get better at avoiding stress and altering behaviours that lead us into those stressful situations, we'll want to get closer to understanding our mind and emotional experience in real time. The best way to do this is through focused attention training. So this April as part of Stress Awareness Month, we're adding our 21 day challenge to your stress awareness bundle. In just 10-12 minutes per day you can train your mind to recognise the feelings and thoughts that contribute to stress. In between our noticing and our next step, there's a 0.25 second gap. It's in this gap that we can train ourselves to bring our thinking brain online so we can make better choices on how to respond.
Self Compassion Training
When we become more aware of our thoughts, we get up close and personal to that inner dialogue and for most of us, that inner voice is very critical. As we build our awareness we want to use our knowledge to improve our well being and emotional health, but the inner critic will have other ideas. This is where we really need to approach our experience with self compassion. It's really simple, imagine confessing your darkest, ugliest secrets. Would you prefer a harsh negative condemnation or a little compassionate understanding? Beautiful journeys gives you the opportunity to take some time out. Over time this calm and soothing guidance begins to adjust the tone and narrative of that inner voice. It is only through creating a compassionate inner world that we can really give ourselves the space to reflect and to grow.
What do people say about Just Breathe..
Lou, Chester
Sleepy Nights - "Thank you for creating a wonderful full body wind down for both the body and mind. The first 2 times I listened I fell asleep before the end! For this moment I was exactly where I was supposed to be. I loved the idea of support it was so relaxing. Thank you 🙏 "
James (I.T Tech Lead)
Mind21 Stress Management - When I joined the course I felt like I was on edge constantly especially when my work worries started to spill over into my weekends.
I was really sceptical about the concept but I've been surprised by how effective it's been. The first week gave me techniques I could apply instantly. Although I found some of the practices difficult, I left the course able to tune into techniques that help me manage stress. I no longer feel like my stress is out of control. It's improved my sleep and overall I feel less on edge.
Nicola, Liverpool
Sleepy Nights - "My sleep pattern has literally grown wings and flown out the window and headed to Australia. So when I saw the post for sleep meditation, I thought I'd give it a go. I used it for 5 consecutive nights. First night, I heard it all the way through. The voice was relaxing and calming. The instructions helped me control my breathing. In the morning after the third night, I realised that I'd only heard the first 30 seconds before I drifted off. Generally when I get into bed that's when I process the day's happenings but I felt this helped to quieten my mind and helped me drift off to sleep."
Kathy, Richmond
Beautiful Journeys - This is a really neat programme on an easy to use system. It’s also colourful and clear to read. If you are new to the idea of mindfulness as part of your self care routine, then it’s a great intro and more, but equally is of great benefit to an experienced person. Each 30 min session had a different theme and you can do them in order or pick and choose if one resonates with you more. A professionally presented system and a pleasure to use.
Elisabeth, Ellesmere Port
Stress Management - I used the techniques to manage my day but also followed the practices when I felt overwhelmed. I don't think I could have got through exam season without it. Thank you Julie.
Suzie, Liverpool
Absolutely loved your stress management course.
Even in the modules your voice was so soothing. I loved the fact that the modules were broken up and I could listen and didn't have to read anything. Listening works better for me. I was worried that when it came to the practices I wouldn't remember what to do, but of course when I came to them, it was really easy to follow. I loved the course and that's coming from someone who doesn't normally do this sort of stuff. I could see the benefit of doing it on stressful days.
Individually £105, buy all 4 for just £35
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Stress Management in 1 Hour
Knowledge can be a powerful motivator and experiential knowledge sticks. That's why we've combined both in this simple guide to stress management. In just an hour we deliver the knowledge and tools you need to support you through stress management techniques. The mini course will challenge your perception of stress and provide you with the tools you need to calm everything down when you need to. It even includes a practical bonus module on how to manage overwhelm.
Unlimited lifetime access just £35.00
30 minutes to drift off!
When we're stressed we might find our mind becomes very active the instant we try to get off to sleep. In fact, stress is one of the top causes of poor sleep. Lack of sleep can leave us feeling agitated during the day making us prone to snapping or becoming emotional. That's why a good night's rest is so vital for our physical, emotional and mental health. So in support of stress awareness month, it made sense to add Sleepy Nights to our stress management bundle.
FREE with the Stress Management Guide this April.
Mind & Emotional Training 10 - 12 minutes daily.
Where our mind goes our energy flows and many of us have no real control over those powerful minds. Scientific evidence is now building to suggest over 90% of our thoughts occur automatically and many of us our operating with the emotional resilience skills we developed around the ages of 6 or 7. Building focused attention training can put us back in the driving seat. Follow these simple yet powerful techniques in the morning as science also suggests they boost our happiness hormones, getting our day off to a fantastic start.
FREE with the Stress Management Guide this April.
Self Compassion Create Space to Learn
Being kind to ourselves shouldn't be difficult and yet many of us find it easier to be kinder to others than we are to ourselves. This can be a problem when we begin to build up our self awareness using the daily mind training techniques. We think we're aware but we often have blind spots and when we begin to notice these our inner critic can really ramp up that inner negativity. Beautiful Journeys has been deliberately added to this package to encourage you to take time out to look after your emotional health. Alongside the resting, the calming language is designed to gently adjust the narrative and tone of that inner voice.
FREE with the Stress Management Guide this April.
How to use the bundle.
You have lifetime access to the material so come back and revisit it anytime. Each time we practice we can notice different things so try to approach it with an open mind.
There's a lot included so this is how we recommend you approach the material:
- Tackle the stress management course as this will give you some great insight into the process of stress. It's short and will get you started straight away.
- Use Sleepy Nights each evening to get yourself off to a restful sleep.
- For 21 days, first thing in the morning if possible, follow the 10 minute practices to get your mind in good shape and to begin reprogramming those neural pathways. Learning something new, achieving and meditating all release happiness hormones, so this 10 minutes per day can really get your day off to a fantastic start.
- Once or twice per week try and make 30 minutes for yourself and select a Beautiful Journey. Take the opportunity to take that time to switch off.
- Note Beautiful Journeys can be beneficial as an aid to relaxation before sleep, but it does have a light bell at the end.
Most of all, I would recommend you approach it with an open mind, curiousity and light heartedly. This bundle has been put together to support your stress management techniques, and is not another stick to beat yourself up with.
Enjoy!
Remember if you're not completely satisfied, we offer a 100% money back guarantee.
Meet your guide
Mindfulness has changed my life in so many ways. It's helped me to work with stress, deal with narcissism and to live each day in colour.
Before I studied I was constantly worried and struggled to sleep. I found mindfulness practices that really helped me to switch off and when I started teaching, I learnt that my approach to guidance often had people snoozing through their practice. I realised just how tired people are and how vital good rest is, so I created my first sleep meditation.
This was the missing piece of the jigsaw as it became clear that one of the top contributors to poor sleep is actually stress. So for stress awareness month, I decided to pull together this bundle of products to tackle different aspects of stress. I hope you find it beneficial and come to realise that when it comes to stress, we really can take back control.
Qualifications
Julie has a masters degree in mindfulness from Aberdeen University and specialises in mindfulness based stress interruption and emotional resilience. Julie qualified to teach with the British Mindfulness Association and also has diplomas in life coaching, NLP and a masters in I.T.
