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Kay Holdsworth

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Career InterruptedCareer InterruptedE234｜How to find your spark and seize the day with Kay HoldsworthStucksville. It’s a place no one wants to be.  But unless you’re super lucky, you’ve probably had a moment in life when you weren’t sure what you should be doing next. 😕 For Kay Holdsworth, this moment arrived after the emotional rollercoaster of a spell in hospital with her son. And when anxiety took hold, Kay not only felt lost but like she was surviving, not thriving.As Kay says, she was in stucksville – so much so that she’d bought the t-shirt, the shoes and the handbag!!! 🙈So, how di...2024-04-2425 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeDealing with Tough TimesLet’s face it when challenging things happen.  We all face tough times and life can throw us curve balls.  The problem is that when we are feeling stressed, anxious or low we are not always at our most resourceful. It's hard during these difficult times to think about what could help us the most.   This is why it’s always good to prepare for these times in advance.  It helps to prepare some reminders or some actions that we could do.  In this episode we create a plan...2021-06-1808 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeFocusing on the GoodIn today's episode we look at activities you can do to feel better about ourselves.  Often when we are feeling in a bad place we tend to focus in on all the things that are not working in our lives, whilst the good stuff gets totally overshadowed. We forget all about our strengths, skills and great qualities, all the wonderful things about us that make us unique and special.   These exercises will help you reconnect and remind you of the positives in your life.     2021-06-1108 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeWays to Deal with SetbacksX2021-06-0404 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeCreating Better RelationshipsXxxx2021-05-2808 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeJournaling Activity - Learning to be kinder to OurselvesHere's a reminder of the 5 steps to challenge unhelpful thinking. 1) Identify the thought 2) Write it down 3) Challenge it Ask yourself, Is this true?  Is this fair? Is there another way of looking at the situation What would you say to a friend who had a similar thought? 4) rewrite the thought. Create a more balanced and realistic thought. We can also apply mindfulness which helps us to learn to interact with our thoughts differently.  We have a choice how we...2021-05-2106 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeActivities for Managing Unhelpful Thinking2021-05-1420 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeUnderstanding Stress & AnxietyIf you are experiencing stress & anxiety it can help hugely to understand why we experience it. In a nutshell it is our bodies natural response to any perceived threat. This is called the Fight/flight response that has evolved to protect us from danger & keep us safe. These days assorts of things can trigger our flight/fight response to switch on. It helps to remember that this is a totally normal human response & the feelings, if we allow, will soon pass.2021-05-0307 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeSelf-Discovery Activity - What Do You Truly Enjoy?This is such a simple, yet effective activity to do. All you have to do is make a list of 20 activities and pastimes that you enjoy. It really is that easy.  The activities may be things that you used to do as a child or in the past, or things that you currently enjoy doing.  It might even include things that you've hardly tried but are drawn to.  Activities that you have a sense that you will enjoy.  This is a great activity to do if you are feeling stuck in a bit of a...2021-04-1608 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeLetting Go to Move Forward MeditationA short (6 minute) mediation practice. As we know the breath is a powerful tool. In this very simple short meditation I invite you to let go of whatever is stagnant & stuck. By letting go we create space for new possibilities & opportunities. What do you need to let go of the most right now? What is holding you back? When we start to let go we make way for new growth & learning. We make space for more of what we need in our lives to emerge. If you are interested in activities for self-discovery & change I have a new Facebook group...2021-04-0906 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeWhat Makes You Feel BadToday I share some of the things that make me feel bad. This is part of last weeks simple exercise where we got pen & paper and brainstormed all the things that make us feel good. On the other half of the paper I want you to tap into the things that bring you down & make you feel bad about yourself. After you’ve done it see if you can notice an themes or patterns. What stands out for you? Is there anything useful you can take-away from this exercise? Any valuable learning?2021-04-0215 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeSimple Ways to Feel Good About YourselfWe all want to feel good. In this session I talk you through a very simple activity of reminding yourself of all the things that make you feel good about yourself. All you need is paper, pen & a spare 10 minutes. I share all the things that help me to feel good too. Although we probably know what makes us feel good, we don’t always do them! For instance I know dancing makes me feel amazing but I’ve hardly danced this year. Time to get my dancing shoes on!2021-03-2613 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeThe Ideal Day Guided VisualisationIn this episode we harness the creative potential & power of our amazing minds. Guided imagery & visualisation are powerful tools that can help us create a life true to who we are & what we want. In this guided exercise I encourage you to step into & fully experience your ideal day five years from now. How do you want to feel? What do you want to be doing? By tapping into our limitless imagination we can start to move toward a future that brings us more enjoyment, purpose & pleasure.2021-03-1919 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeTaking a Comforting BreathOften when we choose to meditate or relax we are not as fully comfortable as we could be. In this practice I want you to see if you can make yourself that bit more comfortable. What adjustments do you need to make? What could you do to make yourself just 5% more comfortable? Comfort is King! So grab a pillow, maybe an eye mask or a flannel and a blanket. Maybe even a rolled up towel for the ankles to rest on .... Take some easy, relaxed breaths.2021-03-1208 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeA Guided Mindful Awe WalkWe spend so much time stuck in our heads that we miss so much of what is going on around us. During this walking practice I help you to appreciate & savour the world around you. It involves using all your senses to be fully present & fully experience the here & now. Enjoy!2021-03-0511 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeGrounding Techniques for Stressful TimesIn this New Year episode I talk about grounding techniques that I find helpful. There are so many different ones so it is trial & error to find one that works for you. Be willing to experiment. Like any skills it takes time & practice.2021-01-0812 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeFind Your Anchor - A simple breath practiceThis is a good practice to do for 1-3 minutes to begin with. The breath is the perfect anchor to tether us to the present moment...and it’s literally under our noses.2020-12-0408 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeJust One Breath MeditationEven just taking one simple breath can help us come back to the present moment. Give the breath your full undivided attention. Be with it, beginning, middle & end.2020-11-2802 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeA simple Grounding TechniqueThis is such a simple Grounding Technique that you can do it anytime & anywhere. It will help anchor you back into the present moment.2020-11-2008 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeConnection & Wellbeing - Ways to Connect MoreWe all need human contact and connection. If we feel disconnected from others, lonely & isolated it can effect our mental health & Wellbeing. It is harder than ever to be connected to others with all the restrictions at the moment due to the governments response to Corona. In this episode I consider just a few ways we can reach out to others & connect.2020-11-1215 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeCreating Your Own Mental Health First Aid KitIn dark times it’s good to have strategies & ways to help you feel better. In this episode I talk you through what you might include in your own wellbeing plan or Mental Health First Aid kit.2020-11-0613 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeInterview with Blue Glasses Girl - Emma RobertsIn today's episode I interview Emma Roberts, who goes under the name of Blue Glasses Girl.   Emma is a  Creative Coach, Artist, Writer and an activist for disability rights.   Last summer I had some life coaching sessions with her, and found them extremely helpful.   I asked Emma on the podcast as she is such a wildly creative & inspiring, person. She freely talks about what it’s like living with a mental health illness and a disability. Yet this does not stop her from getting out into the world and creating a life she loves.   During our interview she offers advice on how...2020-10-2749 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeA breakdown of the 5 Steps to Exploring EmotionsIn this podcast I talk you through the key steps to exploring your emotions. Pause, Notice, Name the Feeling, Explore, Validate & Need. Originally there was 5 but I’ve added an extra one. Too often we suppress & push down our emotions. Yet what we resist, has a tendency to persist. This simple, easy to follow practice will help you to acknowledge, validate & experience your feelings more fully. Learning will benefit our emotional & mental health.2020-10-2110 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeA 5 Step Practice to Explore Your EmotionsMost of us avoid, suppress, deny & ignore our emotions. We rarely take the time to fully validate & experience them. It’s perhaps too uncomfortable, unsettling or scary. Yet by resisting our emotions we create another layer of potential struggle & pain. I this practice we notice, acknowledge & allow our emotions to be just as they are.2020-10-1909 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeGetting Out of Your Own WayIt’s easy to get caught up in overthinking. A simple definition of overthinking is to think about something for too long or too much. We all do it. The first step to changing a tendency to overthink is to catch yourself in the act. Notice how your overthinking impacts you. Does it make you hesitate or doubt yourself? Perhaps you end up losing motivation & confidence? Let’s start getting out of our heads & out of our own way. Kayholdsworth.com2020-10-0803 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeEasing Anxiety- A Guided PracticeWhen we are anxious it can feel like we have no control. Yet we can control our breath. The breath can be our secret tool for helping ease anxiety. This simple practice explains how by changing our breath pattern we can start to send a signal to our bodies that we are safe.2020-10-0610 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeWho Am I? Free-flow Writing ExerciseI’ve just been flicking through an old journal from 2016 & I came across a timed piece of writing titled who am I. On the spur of the moment, with nothing better to do with myself on a Friday night, I decided to share it. My challenge to you is to have a go at a 20 minutes timed writing exercise.2020-10-0204 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeTaking Five Minutes to Calm the MindSometimes all you need is five minutes to calm the mind. It’s surprising just how quickly the mind can start to settle, when we give it the space to do so. So why not a take five minute refresh break right now. Feel free to come and find me over at Kayholdsworth.com2020-09-3004 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeA Poem About Making Mistakes - My Life in 5 Chapters by Portia NelsonIt’s funny how we can end up getting stuck & repeating the same mistakes. It can be so frustrating. This poem perfectly illustrated how this is all part of the process & our human journey. Change is possible but it often takes time. We need to be patient with ourselves.2020-09-2815 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeHere Now- A Mindfulness MeditationThis short meditation gives you an opportunity to create some space & come into the present moment. We use the breath & the body to anchor us into the here & now. Kayholdsworth.com2020-09-2516 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeTaking Ten Breaths - 3 minutes to re-setIf you’re feeling stressed, anxious or overwhelmed this short practice can help you create some space. It’s so easy, that you can do it anytime & any place. It might be simple but I find it really effective. Check out my other tools & activities at Kayholdsworth.com2020-09-2403 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeMeeting & Greeting AnxietyThe feeling of anxiety & panic can be overwhelming. Our natural urge is to want it to stop. We resist the feelings & push them away. Yet by resisting these difficult feelings we can end up feeding them. It feels very counter-intuitive but when we start to get curious & lean into our anxiety, it’s hold over us can begin to lessen.2020-09-2316 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeYou Are Good EnoughYou are good enough is a short poem for all you women out there who ever doubt your potential & capabilities. It’s normal to have self-doubts & low days, yet some of us constantly battle with feelings of low self-worth. This poem is the perfect reminder that YOU ARE GOOD ENOUGH. Don’t let anyone tell you otherwise...especially yourself. Find me at Kayholdsworth.com2020-09-2202 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeSleep Better - The Practice of Yogic SleepYoga Nidra is a guided practice that allows you to access a state of consciousness between waking and sleeping. During this practice the mind & body will begin to switch off. It is often used to aid sleep and help reduce stress & anxiety. Like any meditation, it’s about finding the right one for you. Give it a try. Make sure you are warm & comfy enough. Ideally place something over the eyes. Not only will the dark help quieten the senses,the weight will help calm your nervous system.2020-09-2118 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeCultivating an Attitude of GratitudeAn attitude of gratitude doesn’t necessarily come easily to most of us. We have a tendency to take things for granted, that include me. We have a tendency to focus on what’s wrong in our lives instead of what’s going right. Yet research shows when we train ourselves to focus on the positives we feel better & our wellbeing improves. Cultivating a more appreciative outlook takes practice. This guided meditation will help you begin to do just that.2020-09-1811 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeFinding Happiness -A guided Meditation PracticeLife isn’t always butterflies & rainbows. For most of us real happiness is fleeting. Yet most of us would say we want to be happy. What’s does happiness mean to you? Tara Brach describes it as a profound sense of okayness. Not necessarily free from discomfort or pain. Feeling a sense of okayness in the midsts of life’s challenges. Let’s see if we can tap into this sense if our okayness during this meditation.2020-09-1717 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeOffer Yourself Self-Care - A Guided RelaxationSelf-care is not all about spa days & bubble baths. It’s about taking the time to understand & tend to our own needs. Self-care is even more important in these challenging times. When we take the time to fill our own cup we find, not only do we feel better, we have more patience & energy due others. Kay@kayholdsworth.com2020-09-1613 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeSunshine MeditationToday’s meditation is inspired by the sunshine. The sunshine has the power to lift our spirits. This guided meditation will help to cultivate a more positive mood & harness some feel good energy. Kay@kayholdsworth.com2020-09-1510 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeMindfulness MeditationA mini mindfulness meditation. We have so many thoughts each day. It’s so easy to identify & get caught up in them. Mindfulness teaches us to detach & be more of an observer. See our thoughts for just what they are...only thoughts.2020-09-1411 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeWalking MeditationAn opportunity to cultivate mindfulness as you walk.2020-09-1213 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeGuided Relaxation ... Let’s Relax...Short but sweet guided relaxation.2020-09-1211 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and Change10 Minute Standing Mindfulness PracticeFinding balance in life can be tricky. This standing mindfulness practice is about learning to ground ourselves in the here & now. It might be a bit of a wobbly one!2020-09-1113 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeProgressive Muscle RelaxationProgressive Muscle Relaxation is based on the simple practice of tensing or tightening the muscles & then releasing them. When we are stressed & anxious we tighten & tense the muscles. PMR helps us to break this cycle.2020-09-1016 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeGuided Relaxation- Relaxing the MindSome days our minds are so busy. Constant thinking can be exhausting. This relaxation will hopefully help to create some space & bring you into the present moment. Usual I create my own relaxations but this one is from Lama Yeshe Rabgye a Buddhist Monk from India2020-09-0907 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeGuided Relaxation - Letting Go of StressWhen we are stressed & anxious we tend to contract & tighten the body. Today’s relaxation is all about starting to release & ease some of this built up tension.2020-09-0811 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeYour Future Self Guided RelaxationImagination is a place where anything is possible. Einstein said it was more powerful than knowledge, as it has the potential to encircle the world. During this guided relaxation we will meet our future self. Put your scepticism & doubts aside & see where this guided visualisation takes you. Kayholdsworth.com2020-09-0711 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeGuided Relaxation for Offering Yourself KindnessOften we can be super harsh & down on ourselves. This guided relaxation will help to show yourself more kindness , compassion & care. kayholdsworth.com2020-09-0407 minCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and ChangeCreate Yourself - Practical Activities for Self-Discovery and Change (Trailer)2020-09-0300 min