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“I’m ok” (and other lies): Safeguarding mental health in freelance creatives

January can be pretty rough on all of us. The days are still relatively short, the Christmas decorations are back in the attic, and it’s time to return to work after the holidays. At a time of year when many are silently fretting over making their December paycheque last until (what feels like) the 72nd January, many freelance creatives haven’t been paid at all. In fact, the likelihood is, they haven’t carried out any billable work in weeks, with studios closing down for Christmas and no one available to discuss their next contract with. Shockingly, of all the freelancers I know (and there are plenty of them), only 3 have confirmed work for January, the rest left in limbo over the festive period, not knowing where or when their next job will crop up. Although this is only the tip of the iceberg, it’s not surprising that freelance creatives are three times more likely to suffer from a mental health issue.

Before we get down and dirty with this, if you’ve clicked on this article because you’re in a really bad place right now, please, seek help immediately. Contact your GP, call the Samaritans on 116 123, or if you’re considering harming yourself, go to A&E and speak to the crisis team. If possible, let a family member or friend know how you’re feeling and see if they can accompany you. If you don’t have anyone to support and encourage you to do this then, hey, hi, I’m Deb, I’m your friend now and I want you to go and get some help because you shouldn’t be suffering alone.

Why are freelance creatives more susceptible to mental health issues?

Let’s face it, the reasons most of us choose to go freelance are the reasons why so many of us struggle mentally. Freedom from the 9-5 can quickly turn into unregular, unhealthy work patterns. Travel can lead to isolation. No earning limits can slide down into financial pressures. Creative freedom can become an obsession with perfection. The blessings can become a curse, and yet the majority would rather tolerate these issues than re-enter the conventional work force. Ok, I get it, I would rather gnaw off my own arm than go back to working in an office, but we mustn’t let our innate passion for creative independence cause problems elsewhere.

Approximately 15% of the working population is self employed. That’s 5 million of us, 60% of whom report feeling their mental health has been negatively affected since deciding to fly solo (the most common problems being anxiety and depression). Creativity and creative output often come from deeply personal experiences: pain, suffering and vulnerability. We create some of our best work when drawing upon emotive memories and, whilst we may be pleased with the end result, the accompanying emotional exhaustion can be overwhelming. You don’t have to be working on a Michelangelo level masterpiece, I’m talking day to day projects that unwittingly take more from you that you realise. I felt overwhelming guilt for some time because I felt I just couldn’t converse with anyone for at least an hour after returning home from working on set (despite the 90 minute commute inbetween). One day, a food stylist friend of mine was telling me that he’s had to cancel plans in the past because they were within a couple of hours of finishing work and he knew he just couldn’t deal with socialising. We had “only” been prepping, styling and photographing food on set, and yet it took so much out of us creatively, mentally and physically, we just didn’t want to be around other people. I’m so incredibly grateful I had that conversation that day because it made me realise that it’s ok to shut down and recharge for a little while.

Why a work tribe is so important

Ok, I’ll admit, I used to low key cringe whenever I’d see “inspirational” quotes on Instagram preaching how “your vibe attracts your tribe”. But, oh boy, do we need other likeminded people in our lives. Don’t panic, I’m not suggesting 9-5 levels of co-workers with at least one accounts assistant called Karen who will irrationally hate you, and a sleazy office sales guy who steals food from the fridge. We need other people because there are conversations that need to happen, ideas that need to be discussed. Isolation and loneliness can compromise the immune system, leading to insomnia and depression. If you’re not seeing or in contact with other people on a regular basis, these things can fester and bloom. A survey of freelance creatives found that 60% had experienced suicidal thoughts, 37% had made a plan of how to do it, and, heartbreakingly, 16% had attempted to take their own life. Although only a third had visited a GP, 88.5% said they would speak to a friend or co-worker. This isn’t as likely to happen if the individual concerned is working alone the majority of the time.

A couple of years ago, I was becoming increasingly stressed and tired. I loved my work, but I was obsessed with it, so much so, that I was utterly unaware that I was fading. Pressures to meet high standards and competition in the industry were taking its toll on me. One frosty evening, I was standing on my back step and staring at the stars when my husband walked into the kitchen and said ” the world wouldn’t be the same if you weren’t in it anymore”. That was the moment I realised something was horribly, horribly wrong. It took 3 weeks of crank calling my GP surgery for me to make an appointment, but I eventually built up the nerve to get some help. My doctor arranged for me to have some blood tests, which revealed that my blood count had dropped to a dangerously low level that required immediate intervention (and explained the tiredness and tearfulness of the months prior). Now for the kicker: this wasn’t the first time this had happened to me. In fact, back in 2010, I’d experienced the same issues along with a bone marrow condition that kept me off work for a year. The difference between 2010 and 2018 was that, this time around, I was working alone. There was no one around to tell me that it wasn’t normal for my mood to crash so dramatically if a shot wasn’t going to plan. Had I still worked in an office environment, I’m sure someone would have flagged up my 3 naps a day, or would have at least bitched about my hair falling out all over the place. As much as I begrudge to admit it, had I been around other people on a day to day basis, this issue would most likely have been flagged and rectified a lot earlier than it was.

Being part of a community isn’t just good for keeping an eye on each other, we need it to discuss, debate and relate, to get ideas and worries out in the open so they don’t develop into something unhealthy. Lack of feedback on projects and irregular working contracts can often leave freelance creatives feeling anxious and lost. Although work appraisals often invoke feelings of fear and dread, dealing with the polar opposite and having zero praise and/or suggestions on how to improve can leave one questioning if they are doing a good enough job. Also, whilst discussing money is often considered brash or taboo (although I’m pleased to see this stigma starting to lift in recent years), it’s pretty important in the creative sector to, well, let’s not beat around the bush here, make sure you’re not getting ripped off. Over 20% of freelancers are paid below the poverty line, which isn’t exactly conducive to good mental health. Poor pay and exploitative contracts can lower our sense of self worth whilst increasing the pressure we place on ourselves to do a good job in the hope of securing more, better paid, work in future. I once had a billion pound organisation ask me to write recipes for them in exchange for yoghurt. Yes, yoghurt. Sure, sounds like a great idea, I’m sure Natwest will let me pay my mortgage with a wheelbarrow of fruit corners. In all seriousness though, that’s just not cool. When I told them to speak to my agent if they want to make a serious offer, I was told “well if you don’t do it, someone else will for free”. That’s the value that the billion pound company put on my time. The company that pays its executives million pound salaries were happy to disregard my worth because they know they’ll find someone else to exploit. Fortunately, my work flow is pretty steady, so I was able to laugh it off and give the yoghurt aisle the finger every time I’m out shopping. But for someone lower down the ladder, or someone struggling to feel valued because they’re isolated and not coping mentally, that could have been a heavy blow. It’s imperative that we network with other freelancers so we can continue to build each other up when the corporate monster tries to make us feel that our skills, our innate creativity, is disposable and easily replaced.

I just don’t feel right. What can I do about this?

Well, first of all, I’m glad you’ve realised this, because now you can start taking steps to feel better and maybe get some outside help. Here are some pointers to guide you off into a happier, healthier, direction:

  • Decrease isolation by working on creating your own network. Sites such as MeetUp and Leapers can help hook you up with people working in the same industry, or simply other self employed individuals you can go and have a good rant with. If you’re able to do any work in house/for a studio, do so. There is one studio I work at along with the same familiar freelance faces and I absolutely love it there. It’s a zero filter environment where we spend our lunch hours discussing all manner of personal issues. Whilst this may sound a little out there, it’s cathartic and a much needed opportunity to discuss everything from our mental and financial wellbeing to sharing studio horror stories for each others amusement. If that level of openness is overwhelming or you don’t have any regular faces to vent to, just getting out and doing some work in a coffee shop or other public place can help alleviate feelings of loneliness and isolation.
  • Speak to a friend. I know it can be hard sharing these feelings with those out of the industry: the majority of my friends think I have the most glamorous, exciting job on the planet and cannot comprehend why I sometimes want to stick my head in the oven. I find it can help to start the conversation by telling them that you don’t expect them to understand, you just need someone to listen. If you don’t have anyone you feel you can have these conversations with, the kind souls at Samaritans will always lend a friendly ear.
  • Try and stick to set working hours. It’s all too easy to procrastinate or push yourself too far and end up working into the small hours. Take a lunch hour, just as you would in a conventional work environment. When your working day is done, shut down your business emails and don’t look at them until the next day. I know this isn’t easy now that social media has created an expectation that we should all be reachable 24/7, but this isn’t good for you mentally or physically. Change your email settings so you don’t receive notifications out of work hours. A terrifying prospect at first, but gloriously liberating in the long run.
  • Don’t, and I cannot stress this enough, fall into comparing yourself to industry rivals on social media. Instagram is our highlights reel, not our behind the scenes footage. The person you may see pulling in 50k likes per photo and collaborating with industry giants may be getting paid in yoghurt or worrying about their next contract just as much as you are.
  • Don’t stress over the word “no”. Sometimes a contract just isn’t right for you. Sometimes your proposal may have needed a little more development. Sometimes someone else may have come along and offered to do the same job for free, at a lesser price, or in exchange for product (I’m not bitter, honest). Breathe, let it go, and move on.
  • Get feedback. I know this sounds terrifying, but a brief email or discussion can really help you develop, build your confidence, and gain more work in future. You’re not being needy, a quick email stating how much you enjoyed a project and asking about your performance can go a long way towards building positive working relationships which, in turn, will help reduce isolation and loneliness.

It’s not all doom and gloom

Hey, I’m not here to put a downer on working in the creative freelance sector, for the most part, it’s pretty sweet. Creativity in itself is proven to reduce anxiety, depression and stress, and is known to help process trauma. Some of my best work has come from having a really bad time and created as a means to escape whatever I’m going through. There’s a line in Michael Rosen’s “Sad Book” (a beautiful expression of dealing with depression after the loss of his son and mother) which says “every day I try to do one thing I can be proud of. Then, when I go to bed, I think very, very, very hard about this one thing”. When I woke up this morning, I wasn’t feeling too great. Instead of wallowing in bed, I dragged myself up, wrote a recipe for madeleines, baked and photographed them, then whacked it up on Insta whilst eating half a dozen of the rascals and listening to a bit of Joanie Mitchell. Getting the creative juices flowing not only lifted my mood, but it fired me up to dust off my laptop and write this article. Plus I got to eat madeleines. Bonus.

For many, the highs of being a freelance creative far outweigh the lows. The freedom to work without boundaries, to not be confined to one workspace, to travel, to do what sets your soul on fire, it’s no wonder that 67% state that, overall, they are happy. If you’re in the fortunate group who are happy and content, there’s no harm in following up some of these tips yourself and building your own little network (if you haven’t already). You may not realise how much your mere presence means to someone else.

Help and support

  • If you require urgent help, call 111, attend A&E, or ask your GP for an emergency appointment. Do not feel ashamed to express how you’re feeling, they’re there to help.
  • Samaritans have confidential telephone, email and text based services 24 hours a day, 365 days of the year. You can contact them via www.samaritans.org or by telephone on 116 123.
  • www.mentalhealthandmoneyadvice.org provide excellent resources for anyone whose mental health is being affected by their financial situation.
  • www.leapers.co are a friendly online network of freelancers, perfect for anyone struggling to travel to meet ups in person.
  • www.meetup.com is great for finding local groups, or even setting up your own.
  • www.mind.org.uk has a telephone and text based service that provides advice on a wide range of mental health issues.

To quote Michael Rosen one last time: “Every day I try and do one thing that means I have a good time. It can be anything so long as it doesn’t make anyone else unhappy”. Regardless of whether you’re in a good or bad place right now, I urge you to give this a try. The role of tortured artist may be cool in movies, but in real life, it sucks. Try and get out there and build your own little support network. You never know when you, or they, may need it.

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The french skin care secret you need to know about

Ever noticed that French women have gorgeous skin? I am yet to meet a French woman who doesn’t glow like they’ve just had a facial. For years I put it down to good diet and genetics until a recent trip to the Mont-Blanc region. While I was there, I visited Les Thermes Spa in Saint-Gervais and here I discovered the secret to great skin.

Since 1807, the thermal baths in Saint-Gervais, Mont-Blanc boast the benefits of spring water, a natural resource that runs from the Mont-Blanc mountain range. The Saint-Gervais thermal spring waters are high in sulphur and have acquired minerals and trace elements during their millennia-long journey through the alpine underground meaning they’re bursting with benefits that support healthy, radiant skin. For nearly 6,000 years, these natural spring waters have run beneath the rocks of Mont-Blanc before springing to the surface at a temperature of exactly 39 degrees.

Located at the foot of the Mont-Blanc, in a magnificent 10-hectare tree lined park Les Thermes Spa uses thermal water famous for its healing properties to treat skin complaints, heal, restore, soothe and balance the skins epidermis. The French are ahead of the curve when it comes to skincare, it’s part of their culture with French girls and boys practicing good skincare habits as early as age 10.

The Spa has a clinic, made up of medical professionals such as dermatologists, ENT specialists, Physiotherapists and General Practitioners that use the thermal water and its numerous healing properties to treat skin conditions like acne, eczema, psoriasis, scarring as well as asthma, tonsillitis, and burns.
I got to spend the afternoon at Les Thermes and experience the spa and thermal baths. The spa programme takes you on a wellness journey through relaxation workshops, saunas at different temperatures, steam baths and several indoor and outdoor pools all using thermal water and each delivering a unique sensory experience.

The ground floor at Les Thermes is inspired by the water’s journey through the depths of the earth combining an indoor and outdoor zone where you follow a sequence of hydro experiences taking in plunge pools, hydro pools and a warm jacuzzi. The outdoor setting is spectacular, pools and sauna cabins are flanked by lush gardens and greenery with breath-taking views of the mountains. This relaxing environment awakens all the senses yet has a calm vibe that comes from being in such a beautiful location. Upstairs in the spa, you’ll find light and sound booths, a relaxing herbal tea room and steam rooms. This floor is dedicated to sensations and represents water throughout the seasons using light and sound. The spa also offers a range of massages and treatments with thermal water at the heart of each one.

After a couple of hours experiencing the hydro pools and thermal baths, I emerged feeling recharged and relaxed. I immediately noticed the difference in my skin, normally after swimming or going to the spa I suffer from tight, itchy skin but mine felt soft and after a day my eczema appeared less red. The skin care range at Les Thermes compliments the treatments and because our skin is unique, they have their own dedicated area to diagnose your skin type and help you find the products best suited to your skin and needs. The team of advisors take you through their skin care range which uses 100% thermal water combined with alpine plant extracts. My skin can suffer from breakouts and I’m reluctant to try anything new in case it irritates me, but I loved these products. After just two weeks using the cleanser my skin had fewer blemishes and friends commented on how well I looked. Their 24h Hydrating Serum healed some small patches of eczema and left my skin plump and glowing with that ‘je ne sais quoi’ air that French women effortlessly rock.

House of Coco travelled to Saint Gervais courtesy of Savoie Mont-Blanc www.savoie-mont-blanc.com
For more information on Les Thermes, Saint Gervais visit www.thermes-saint-gervais.com

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Hygge Bathtime

It is definitely the season to be cosy, warm and comfortable when you arrive home from work, and #TeamCoco are all about the relaxing effects that hygge can have on your mind and body.

We have looked at a few ways of how you can turn your bathroom into a luxurious hygge bathtime for your self-care date. Simply set aside a couple of hours and spend an evening in the bath relaxing to your favourite meditation tunes while you surround yourself with a few luxuries that are reserved for much needed calmness.

Lets start with setting the scene, you will need a few candles, and a dim light in the bathroom, then you can start running a bath by adding some muscle relaxing bubbles, or a seaweed bath if you’re feeling adventurous. Don’t forget to set up your bath caddy with a luxurious soap, a loofah and a book or magazine. Once these are in place make sure you’ve got a hair treatment kit and a face mask at the ready, so that you can hygge in style.

Skincare

Little Soap Company Organic Bar, Lavender & Citrus, £3.99 (110g), available from www.littlesoapcompany.co.uk or www.waitrose.com

A little ray of soapy sunshine, this lavender and citrus organic bar will refresh, tone, cleanse and purify your skin. Made with the finest ingredients and free from detergents, SLS, alcohol, parabens, sorbates, silicones, sulphates, and preservatives.

Alteya Organics Instant Detox Face Mask, Rose Jasmine, £29 (100ml), available from www.lovelula.com

An ideal hygge addition to your bath relaxation routine, this face mask will refresh your skin, rid your face of dirt and grime, and it will help to keep your skin glowing through the colder seasons.

Alive Muscle Ease Bath Foam, £5 (500ml), available from www.sainsburys.co.uk

Dead sea salts make this the ultimate magnesium powered bath foam, which help to melt away muscle aches and pains, and re-energise your body. Eucalyptus and seaweed deliver a deep cleanse and body revival.

VOYA Lazy Days Seaweed Bath, £19 (400g), available from www.voya.ie

Seaweed baths have been used for generations to help with the care and repair of the skin. The Lazy Days seaweed by VOYA will naturally re-hydrate and spring back to life releasing its soothing and moisturizing properties.

OSMO Deep Moisture Gift Set, £19.99, available from hair salons nationwide or via www.osmo.uk.com

This deeply hydrating gift set includes deep moisture shampoo (400ml), dual action miracle repair (250ml), and intensive deep repair mask (250ml). using all three products will result in silky, smooth, manageable hair.

Accessories

Neom Scents of Wellbeing Candles Gift Set, £45 (3 x 75g candles), available from www.showcasebeauty.com

A trio of winter wellbeing candles for your relaxation. The candles include Precious Moment an uplifting and versatile fragrance, Perfect Peace a warm wintry pine scent, and Christmas Wish infused with cinnamon and mandarin.

Hotel Organic Natural Loofah, £2.99, available from www.hotelorganic.co.uk

To give your skin a full body exfoliation use this loofah along with an organic soap, the results will be instant highlighting smooth, soft skin post-scrub.

Graham and Green Gold Bath Caddy with Stand, £35, available from www.grahamandgreen.co.uk

Once you have set this caddy up on your bath with your favourite book, beautiful soap, brand new loofah, and possibly a hot chocolate you are ready to enjoy the perfect hygge bathtime experience.

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25 Days of Holiday Health Hacks – Ready, set, go!

The holidays are an exciting time, but with busy party schedules and the never-ending whatsapp groups, it can be hard to remember to take care of yourself! To make sure you make it to 2020 intact in mind, body and spirit, here are our 25 days of health tips.

Exercise

Its time to enlist exercise! We all love getting cosy inside with some cocoa and cookies, but a nice refreshing walk after dinner can do wonders for your body as well as your mind.

Start your morning right

Ever heard the saying: the way you start your morning will set the tone for your day? Well save those holiday treats for the evening and start your morning off right with a nutritious breakfast. Try NaIrn’s Gluten Free Porridge Oats (£2.00, Sainsbury’s) – they’re packed with fibre to keep you fuller for longer and provide long-lasting energy.

Did someone say Tea Time?

Take time for a tea break during the hectic holiday period! Not only does tea warm your body and taste yummy, but teas are also full of antioxidant properties and help promote overall health.

Search for the sun

Get as much sunlight as possible. This can be harder in the winter months because there is less sunlight, but your body needs Vitamin D, so prioritise getting outdoors or take a supplement. “If you can, get a liquid vitamin D3 and drop it under your tongue. It will go into the blood vessels under your tongue so it is absorbed quickly, rather than having to be digested if you take a capsule. I recommend NHP’s Vitamin D3 Support, (£12.97, www.naturalhealthpractice.com) free of preservatives, sweeteners and is suitable for pregnant women, children and adults,” advises the UK’s Leading Nutritionist Dr. Marilyn Glenville (www.glenvillenutrition.com).

Treat your dry skin

Stop skin from getting dry and dehydrated this winter by packing a tube of Nature’s Kitchen Gentle Therapy Rescue Cream (£8.99, Lovelula.com) in your bag. Evening primrose helps skin retain natural moisture; borage seed oil calms skin flare-ups and tamanu oil is the perfect anti-inflammatory.

Healthy can taste delicious

Host your own holiday get-togethers so you can cook with healthy and nutrient dense foods. Some of the supplements like SuperGreen TONIK taste much better than the other. Check them out at Super Greens Expert.

Control your indulgences

Indulge in holiday treats, but don’t let your indulgence last the entire month. Make healthier choices and spread out your holiday delights.

Stay cool

Getting flustered trying to do your shopping in stores that blast central heating? Spritz Alteya Organic’s Chamomile Water Spray (£7.95, Lovelula.com) to instantly cool irritated skin and add a bit of much needed hydration!

Hydration is key

Hydration is the key to a happy, healthy holiday. Holiday activities can drain you of your energy, so be sure to carry a refillable water bottle with you at all times and give your body the tools it needs to thrive this season.

Bundle up buttercup

Baby it is getting cold outside. Ward off winter illnesses by layering up for the cold weather! Keeping your head covered is vital as most body heat escapes from the top of your head.

Keep your lips soft for those mistletoe kisses

Swipe away the dull and dry to reveal the soft and supple. Alteya Organics’ Bulgarian Lavender Lip Balm (£3.60, Lovelula.com) is a natural remedy that will moisturise and soothe the harsh effects cold, wind and snow have on your lips.

Pick your favourites

Try new things, but don’t bother with treats you don’t absolutely love to keep your calorie intake reasonable.

Make healthier swaps

Approach your holiday chocolate with a healthy mind. Switch your regular milk chocolate for Ombar’s 72% Cacao (£2.99, Ocado), a dairy-free, plant-based chocolate that uses raw cacao, in all your dessert recipes this winter.

Steal a nap

We all love to stay up late in the winter months and enjoy a good holiday film or mingle with the family, but sleep is essential in maintaining your energy and fending off colds for the entire holiday season.

Get spicy this season

Use spices to fill your favourite seasonal dishes with flavour! Spices like fennel, cumin, ginger, anise, cinnamon, black pepper, turmeric and cardamom all help with digestion and have anti-inflammatory effects.

Let your skin glow

Don’t let the craziness of the holiday’s sap your skin’s healthy glow. Use D’ALCHEMY’s Super Rich Multi-Hydrator (£40.00, dalchemyskincare.uk) to add long lasting, deep hydration and help your skin become smooth, radiant, firmer and more elastic.

Stressmass – no more!

“Christmas can be a stressful time. Plan well in advance rather than leaving things to the last minute, as excess stress can cause glucose levels to rise as part of the ‘fight or flight’ stress response,” explains Dr. Sarah Brewer, working in association with CuraLin the type-2 diabetes supplement (www.curalife.co).

Set goals before the holidays

Staying healthy can be a challenge during the holidays, so set your goals beforehand and stick to them like you would at any other time of the year!

Moisturise

In the shower, your skin loses a lot of moisture and starts to dehydrate, so it is important to replenish the moisture as soon as possible. Slather on Lyonsleaf Body Butter (£19.99, Lovelula.com) to lock in moisture and keep your skin protected against the elements.

Self- Care

Stretch, meditate or indulge in a sheet mask. The holidays can be extremely stressful, so make sure to take time to practice self-care and check in with your mental health.

Make your holiday traditions active

Physical activity is good for everyone in the family, burns off some calories and makes for some really fun holiday memories. Get everyone together for a wintry game of rounders in the park!

Smell the Seasons

Light candles with holiday scents and enjoy the peaceful power of aromatherapy.

Mix in your vitamins with your festivities

Vitamins and minerals are powerhouses for long-lasting energy. Try Natures Plus Source Of Life Gold Liquid (£44.95, www.revital.co.uk)— it tastes great mixed in with your favourite holiday drinks and provides a complete daily vitamin profile of 13 vitamins and 8 minerals.

Bust a move to holiday tunes

Festive music can be a great way to boost your mood and put everyone in the spirit of the holidays. It is also good for getting on your feet and keeping your body active.

Stop and smell the cookies

Enjoy this time with your family and friends and be present for it all!

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Stop worrying about failure and start living your life

Let’s talk about the F word, failure. However you square it off in your head failure is painful and can knock your confidence. The more skilled you get at dealing with it, the less you’ll worry about failure and start living your life because the more we worry about failing the less risks we take and nothing ever changes if you always do the same thing. Avoiding failure is the biggest failure of all because its worse to have never tried at all. Here’s how to stop worrying about failure and start living your life.

Get present

Worrying comes from living in the future and second guessing what is going to happen. The more you live in the moment and focus on the present the less likely you’ll spend time worrying about failing. Practicing meditation or being mindful is a great way of being present, try and build daily habits that help you be more present.

Reframe failure

Changing the way you view failure can make it easier to deal with. Failure brings us closer to success so reframe failure as a steppingstone to success and achieving your goal.

Get comfortable with being uncomfortable

Fear of failure can cause paralysis and stop you from doing anything. Nothing good comes out of comfort zones so allow yourself to feel a state of discomfort and take a chance by doing things you wouldn’t normally do. Our mind likes familiar situations and when we try new things or think differently it becomes worried but the more you expose yourself to uncomfortable situations the mind gets more familiar with it and worries less.

Start small

Start by taking small calculated risks and gradually your confidence will grow pushing you further to do new things.

Own your failures

Being accountable and honest shows you are responsible and have integrity. When you are responsible you have the power and ability to learn, grow and make changes.

Failure helps build resiliency

Failure forces you to rethink, reconsider and find new resources which helps us bounce back quicker.

Use your energy where it will make an impact

Worrying burns a lot of energy and we only have a finite amount of energy each day so channel it into the good stuff, the things that are going to make an impact on your day and life.

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In Honour of World Mental Health Day #TeamCoco Speaks with Wellness Pioneer Will Williams

Ahead of World Mental Health Day on 10 October, #TeamCoco speaks with World Meditation Day founder and author of The Effortless Mind, Will Williams to find out more about this new next-generation app – Beeja and why he’s offering free lifetime access to it, in response to the growing mental health epidemic.

10th October 2019 is World Mental Health Day. Beeja Meditation will be recognising the importance of this event, on the day by offering completely free lifetime access to its Beeja App. This year the focus for World Mental Health Day is suicide prevention – a complex issue which has been identified by the World Health Organisation as being ‘the second leading cause of death among 15-29 year-olds’. Inspired by his own journey, Williams hopes to democratise the world of mediation by offering people the tool to do it themselves through his new life-changing app.

An ex-industry man, formerly crippled by insomnia, it wasn’t until he embarked on his own meditation journey – an 11-year meditative quest around the world – that he was finally able to conquer the ailment and consequently, find his calling; and has since, fully dedicated his life to teaching others about meditation. He has successfully taken his hybrid method to companies such as HSBC, Deepmind and Google as well as creating the Beeja community through the retreats and courses that have improved their quality of life and become meditation advocates. By sharing his simple everyday tools, Will is on a mission to create a happier, healthier world.

A natural next step, the Beeja app will help broaden his reach and expedite his mission. One which, unlike its competitors, doesn’t create a tech-reliance, yet encourages users to become self-sufficient meditators within 30 days and also helps its community better understand their emotions and boosts an overall sense of well-being, focus, creativity and dynamism.

#TeamCoco spoke with Will and got the low-down on the new pioneering app and dove deeper into his fascinating wellness journey.

What led you to embark on your wellness journey?
I had chronic insomnia for 7 years and it was so incredibly debilitating. I’m a very solution-oriented guy so I tried loads of different solutions but nothing worked. By chance, I met a friend of a friend on a night out and they waxed lyrical about how good this meditation was, and hey presto, the insomnia was gone in two weeks!

Can you tell us more about Beeja meditation and the practice of it?
The teacher gives each individual a personalised sound, or mantra, that resonates with their brain and helps it go into a highly coherent alpha state (associated with peak performance) and it also has a very pacifying effect on the wider nervous system so that your mind and body can recharge and reboot in the most powerful way possible. When you do this for 20 minutes, you feel calmer, clearer, and better able to engage with life. When you do this consistently, it enables you to become the person you’ve always wanted to be.

You travelled the world learning different teachings and methods but why do you think mantra meditation worked so well for you and how did you adapt it to suit the anxieties facing your clientele today?
The fact that it’s personalised means that instead of a one size fits all approach, which only works for a few, this works for everybody. It’s the most brilliant technique, stemming back 10,000 years, and didn’t need too much adding to it, but there were a couple of gaps that needed filling to make it the perfect fit for modern living, and so that’s what my team and I teach, and it’s having legendary results!

You’re offering free lifetime access to your app in honour of the very important World Mental Health Day that’s coming up – can you tell us more?

Mental health problems can affect anyone, at any time of year, and we feel that the 10th October is a poignant day for us to show our support. Beeja is on a mission to democratise meditation and to make it feel relevant and accessible to all, empowering people to overcome their stress, expand their horizons, and live their full potential. We hope that free life-time access to our app goes some way in helping achieve these goals and supporting those who might need it most. Not only is Beeja Meditation incredibly effective, the ease of learning and practising the technique is what makes it stand out – making it ideal for those experiencing depression. It is also commonly found to deliver the quickest results.

What can first-time visitors to your meditation space expect? Talk us through the process/teachings?
On day 1, we see people for a one-hour personal appointment and get them rolling with the meditation. By the end of the session, they will have had one of the most profound experiences of their lives. The next two days, we see people for 3 hours at a time, and that’s where we teach people how to be able to generate that level of experience for themselves. They can also expect a warm welcome, a good laugh and a cup of tea!

Tell us about your new app and how it differs from others in the marketplace today?
At a high level, the main distinction with the Beeja Meditation app is that it’s teaching you how to become a self-reliant meditator so that you don’t need to be dependent on the very device which is causing you so much stress! At a practical level, the way we teach meditation is easier to practice than anything else out there.

What are your top tips for those who have never meditated but would like to start practicing?
I’ve put all my years of experience into developing our course and app program, and nothing can substitute for that level of interaction, so download the app and give it a whirl, or if you want an expert to help you shortcut everything and become expert in 48 hours, then come along to one of courses and you’ll never look back!

The Beeja App has been carefully crafted to make meditation fun and accessible and to appeal to the Gen Z and millennial market for whom ‘conscious deceleration’ is a primary objective. Also in contrast to existing meditation apps, the Beeja App offers a hybrid method of meditation. It is based on core Vedic principles but supported by the wisdom of ancient teachings, which Will has incorporated from years of experience.

For more information please visit the Beeja App website. The app is free to download, for both iPhone and Android, with in-app subscription options, which range from £3.50 per month or alternatively a one-off lifetime payment of £108.

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Beauty

Must-Try Wellness Experiences from Around the World

Poke fun at sound healing and dog yoga all you want, but wellness is one of the world’s fastest-growing industries and we’ve hand-picked a few of the best to help inspire your next healing adventure.

Whether you’re in the mood for soaking in a sand bath or unwinding in a floating cocoon pod, below are some of the best treatments and spa highlights from around the world.

Bathe in Sand in Kagoshima, Japan

Take advantage of Japan’s abundant geothermal activity with a sand bath – bury yourself in volcanic sand for improvements in blood circulation, joint pain and muscular aches. On the sandy coasts of Ibusuki and Yamakawa, visitors can experience unique and natural steam sand baths. Borrow a yukata, settle in the sand pit and let the attendants do the rest. The heated sand will warm your whole body, and its weight aids blood flow and circulation. Located right by the sea, visitors are able to enjoy the sound of relaxing waves upon the shore while they unwind.
www.seejapan.co.uk

Vinotherapy in Wine Country, Sonoma County, California

With more than 40 spas and wellness centres, Sonoma County is the perfect place to restore your mind, body and spirit. Local spas are inspired by vineyards, with Kenwood Inn specialising in vinotherapy baths for soaking in Pinot Noirs, Chardonnay or sparkling wine salts, oils and grape elixirs. Be sure to sip a glass of whatever wine you’re bathing in.
www.sonomacounty.com

Vapour Cave at Yampah Spa & Salon, Glenwood Springs, Colorado

Glenwood Springs in Colorado is famous for its hot springs, which have attracted visitors for thousands of years to discover the restorative powers of its water. The hot springs vapour caves at Yampah Spa & Salon utilise the minerals to enhance the spa-day experience and offer a range of soothing treatments.
www.colorado.com

Poekura Spa, The Islands of Tahiti

Meaning ‘Pearl of Light’ in Tahitian, the Poekura Spa is nestled in the heart of a coconut grove at the Kia Ora Resort on Rangiroa, one of the largest atolls in the world. Treatments include body scrubs, warps, relaxation massages and facials. Each therapist uses premium products and natural oils made with Polynesian ingredients such as monoi, vanilla, coconut, mango and passion fruit. Enjoy the luxury rain shower after a day of pampering.
www.tahititourism.co.uk

Chaminade Resort and Spa adds CBD oil massages to its menu in Santa Cruz, California

A spectacular mountaintop escape with views overlooking redwoods and out to the Pacific Ocean, the Chaminade Resort and Spa recently added a host of new treatments to its menu, including CBD oil massages. Choose between 50 and 80 minutes to restore and rejuvenate. Chaminade uses an organic 50mg CBD cream with 8 healing herbs in a nourishing shea-butter base to soothe sore joints and muscles.
www.santacruz.org

Fukiage Onsen Hounkaku, Miyagi, Japan

The Tohoku region is famous for its active geothermal activity, and Fukiage Onsen in particular is beloved of locals for its geysers and waterfalls. The natural, outdoor onsen is ideal for beginners, as women are allowed to wrap their bodies in bath towels. After you soak in the natural minerals, be sure to visit nearby Mount Zao, a volcanic mountain range that’s perfect for hiking.
www.visitmiyagi.com

Wine Crush at Boon Hotel + Spa – Sonoma County, California

If you love spas and wine then you’ll love Wine Crush season throughout autumn in Sonoma County. After a long day of wine tasting and touring wineries in the middle of harvest, a relaxing massage or spa treatment is the perfect way to end the day. Many Sonoma County resort spas offer special packages for the Wine Crush Season. Tucked away in the redwood oasis of the Russian River, boon hotel + spa has a modern, clean-lined design and a variety of services to enhance your Wine Crush experience. Enjoy a poolside cocktail before or after your spa appointment or an evening hot tub under the stars.
www.sonomacounty.com

Float Therapy at Float Seattle, Seattle, Washington

With three locations across the city, Float Seattle is the number one place for visitors and Seattleites alike to discover the physical, meditative and physiological benefits of float therapy. Guests enter bath-tub sized pods that are filled with a water and salt solution, allowing them to float effortlessly.
www.visitseattle.com

Salt Cave Yoga in Santa Barbara, California

The largest underground crystal salt cave in North America is the perfect place to heal your body and refresh your mind. Offering a variety of treatments – from scrub massages and sound baths to yoga and meditation – these salt caves provide the ultimate peaceful experience. Salt therapy is growing increasingly popular around the world, but it’s far from being a new Instagram fad; its benefits for the skin and respiratory system have been championed for generations dating as far back as the ancient Greeks.
www.santabarbaraca.com

Sound Bath at Unplug Meditation, West Hollywood, California

Unplug Meditation is the world’s first drop-in secular meditation studio offers a variety of classes to suit every need. The Sound Healing class – for experiential meditation – offers a soothing and rejuvenating treat for the senses. Float into relaxation as your body gets bathed in vibrational currents of ancient sound healing instruments. Crystal bowls are used to shift and cleanse the energy fields so you can go back to your day feeling renewed.
www.visitwesthollywood.com

Onsen with sweeping sea views, Hiroshima, Japan

Enjoy a traditional Japanese onsen and sweeping views of the Seto Inland Sea at Tomonoura hot springs, located in the eastern corner of the Hiroshima prefecture. Enjoy fresh oysters, the delicacy Hiroshima is famous for, before enjoying a private terrace bath with unrivalled sea views. After a dip, head to the salon downstairs where visitors can indulge in aroma oil therapy and deep tissue massages. Be sure to explore the endearing village of Tomonoura, a picturesque, old-fashioned fishing town.
www.visithiroshima.net

The Lodge at Edgewood in South Lake Tahoe, California

Located on the shores of Lake Tahoe, The Lodge at Edgewood is home to a year-round lakefront heated pool and hot tub, which are the perfect place to unwind with views of one of the clearest lakes in the world at 99.7% purity. Nestled in a private, yet expansive area on the second floor of the Lodge is the Spa at Edgewood Tahoe—an 8,500 sq. ft. space that offers guests uninterrupted serenity amongst a peaceful and inviting atmosphere. With a stunning streamlined design aesthetic influenced by the innate beauty of the area’s natural surroundings, the Spa at Edgewood inspires relaxation, rejuvenation and inner balance.
www.tahoesouth.com

Tamanoyu Onsen, Okayama, Japan

This onsen is the perfect place to enjoy sweeping views of the Seto Inland Sea. Conveniently located next to Uno, a popular port town, Tamanoyu Onsen offers a wide variety of rotenburos (open-air baths), bedrock and salt scrub saunas, facial and body treatments. Enjoy traditional and authentic Japanese meals while you soak in the spring’s natural vitamins and minerals.
www.setouchitrip.com

Pacific Waters Spa at the Hyatt Regency Resort, Huntington Beach, California

Reminiscent of a warm, elegant Spanish-style estate, the 20,000 square foot spa fuses elements of the Mediterranean with Southern California style. Steps away from the beach, Pacific Waters Spa at the Hyatt Regency Resort is the perfect place to enjoy a blissful massage, facial, body or salon treatment as you retreat to pure serenity.
www.surfcityusa.com

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Fitness

5 Reasons Why You Should Invest In a Personal Trainer

It’s New Year’s day and you’re inputting your card details for your local gym as you did last year. How many of us are guilty of starting out with good intentions to join the gym only to end up going once or twice a month?

The gym floor can be a scary place full of all kinds of equipment and human muscle machines downing their protein shakes. It’s no wonder then that so many of us feel a little out of place. You don’t even have to be a newbie at the gym to be unsure of what you’re doing, even comfortable regulars can feel like they’re not doing the right thing. Cue the personal trainers.

While the idea of a personal trainer might seem a little extreme to some, they’re actually incredibly useful for improving just about everything in terms of your fitness. From functionality, stamina and lifestyle, they can ease you into better work-outs that will guarantee you see results.

Here are five reasons why you should think about hiring a personal trainer.

1. Reduces your risk of injury

Let’s be honest, we’ve all gone to pick up a heavier weight to make ourselves look better to other gym-goers. And how many of us have then tried an exercise with a heavier weight and given up after a few reps? (pause for people to put their hands up).

One of the worst things you could do in the gym is cause harm to yourself, and worryingly, it’s pretty easy to do.

Personal trainers will ensure you’re picking the right weight for you as well as checking your form while you’re doing movements. Often, people will just throw some weights around for as many reps as possible thinking this is going to get the best results. Guess what, it’s not.

Your trainer will teach you that it’s all about doing the exercises correctly, not quickly. Their guidance will make sure you’re getting the most out of your time in the gym.

2. Long-term motivation

One of the main reasons people give up on their fitness goals is because they lose motivation for it. We can spend hours in the gym and feel like nothing has changed. With a personal trainer, they’ll keep you enthused and excited about working out which means you’ll definitely feel committed to your goals.

3. Nutritional guidance and support

While not every personal trainer is qualified for giving nutritional advice, most are. This is ideal if your main goal is to lose weight or even if you’re just hoping to improve your general lifestyle.

Your trainer will be able to talk to you in detail about what it is you’re looking to achieve and work with you to create a personal plan that will help you reach your targets. While they’re there to offer support, they’re not going to go full drill sergeant on you and stop you from having that cheeky pizza with your girlfriends on a Friday night.

4. They fit around your personal life

One of the best bits about hiring a personal trainer is that they are easily able to fit around your personal life. Because you’re not necessarily tied to the gym floor, you can meet your personal trainer at your local park, near work or even just your back garden.

This makes getting in your important social plans that bit easier as you can work out with your trainer in the morning, afternoon or evening. Because you’re not missing out on those cocktails with your friends, you’re more likely to stay on track with your fitness routine!

5. Results

It’s a little obvious, but the results that you’ll see with a personal trainer are second to none. While you can definitely reach your goal on your own, with the help of a personal trainer, you’ll get there quicker and with better form and insight to your own body.

It’s not just about the physical results though, personal trainers give you invaluable advice on lifestyle changes, nutrition and help you to target the specific areas you want to improve.

So, next time you’re in the gym, flag down one of the personal trainers for a chat to find out if it’s the right thing for you. Or, you can look online for trainers in your local area. Either way, with the help of a personal trainer, your fitness goal isn’t as far away as you think.

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Health

3 Brain Food Supplements

We all know that we should keep our Vitamin C intake at a healthy daily level through drinking orange juice or eating certain fruits, and that multi-vitamins can help our internal function work better, but did you know that there are specific supplements that can help increase our brain productivity and strengthen our memory?

#TeamCoco are all for increasing brain productivity, so when we heard about the different kinds of brain food supplements we were intrigued to find out more.

The Brain Food Supplement That Helps With Brain Cell Function

Nature Health Practice Omega 3 Support
£29.77 for 60 capsules
Available from Nature Health Practice – https://bit.ly/2lZZRBy

Essential fats, oil the body by lubricating the joints and skin, as well as
being a vital component of every human cell. The body needs them to balance hormones, insulate nerve cells, keep the skin and arteries supple and to keep the body warm.

Omega 3 oils can reduce the risk of heart disease, circulatory problems such as varicose veins, and they may help to decrease the risk of irregular heart rhythms, reduce the possibility of harmful clots by reducing the clumping together of platelets, decrease the growth of fatty plaques, help to lower blood pressure, and reduce the levels of triglycerides (stores of fat) in the blood. Omega 3 fatty acids also help to reduce inflammation and painful joints and they may be helpful for both mood swings and anxiety. And, Omega 3 fatty acids make up about 8% of the human brain so it is logical to see how they are important for the proper functioning of brain cells.

The Brain Food Supplement That Helps With Reducing Stress

Nature’s Plus GI Natural Digestion Wellness
£23.75 for 90 capsules
Available from Revital – https://bit.ly/2kqH9m7

Why let digestive problems hold you back from enjoying life to the fullest? Through digestion perfection, you can overcome occasional heartburn, reflux, gas, bloating, diarrhoea, flatulence and countless other digestive discomforts, while unlocking the energy and health-boosting nutrition of foods.

GI Natural Digestion Wellness goes far beyond ordinary digestive aids. Only GI Natural’s unique blend of prebiotics, probiotics, enzymes and supportive nutrients actually heals and strengthens the GI tract’s vital mucosal lining.

Benefits of taking GI Natural Digestion Wellness includes digestive ease, vitality, reduction of stress, better night’s sleep, awake refreshed, enhance immune defences, increase strength and stamina, and it can support a healthy weight and diet.

The Brain Food Supplement That Helps With Brain Health

ZENii Sunshine Bottled
Priced at £25 for 60 capsules

Available from: Skin City – https://bit.ly/2ksjkKG

ZENii’s Sunshine Bottled is a premium, high strength Vitamin D supplement designed for those who don’t get enough exposure to sunlight.

Each capsule is formulated with the most bioactive form of Vitamin D currently available (Vitamin D3), to provide skin with a daily dose of ‘sunshine’ in order to prevent the onset of a Vitamin D deficiency.

Essential for strong and healthy bones, Vitamin D also supports a strong immune system, brain health, prevents many degenerative diseases and improves skin health.

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Fitness

Ways Millennials are Redefining the Meaning of Exercise

Millennials are a group of young adults who are always seeking something new with a desire to share it with the rest of the world. Thanks to the internet and this new digital era, it’s easy for everybody to stay connected and expand their social life. This generation has a unique moto, to live healthy and urban life and to put behind everything old. Every day they are challenging themselves to concord the world with their positive and strong attitude and belief in a better tomorrow. Thanks to them, technology every year develops faster and leading a healthier life becomes every person’s goal.

Healthy Body and Mind

Having unhealthy habits and being in constant risk to catch some diseases is what every millennial reject to have in his life. They are living a fast life and it’s essential to them to become and stay healthy as long as they can. Millennials love healthy diets and to be physically active. With their yearning for improvement in every aspect, meditation is a must-do in their daily plans. Eating healthy and feeding mind with positive vibes is like an energy source for them that boost their body to keep up with their goals and overcome any obstacles that come across to their challenges.

Fitness Fashion

Wearing old sneakers, t-shirts, and shorts to the gym becomes past and it’s unacceptable today. Our young adults put their mark even on sport equipment. Today’s fitness fashion goes to another level and becomes a very profitable industry. Millennials love to be active in nature. Having yoga leggings with printed motivating quotes, sports tops or cool water shoes is a must-have as a piece of equipment for any activity. Don’t forget to bring your phone with headsets so you can enjoy your favorite songs at the gym. To stay hydrated, regular water bottles are replaced with unique colorful sports bottles that have an extra container for supplements. Having a gym card is the thing that every millennial has in his wallet these days.

Gym and Group Workouts

While you are exercising at the gym, you could notice how different groups of young people come together in an exact time. Millennials love their social life more than anything. Affection to make new friends anywhere and to be with them whenever they can is like an addiction. Because of their constant desire to meet new people, you could often see them in fitness group classes like zumba, yoga or cycling. With their specific daily schedule, meeting with friends is crucial and they will catch up with others even after workouts.

Digital Challenge

In this urban digital era applications for our phones and tablets can replace every live assistant. We all love to stay organized and to keep up with our daily plans. Sometimes we forget about things that need to be done at a specific time and thanks to those apps we could be reminded. Our young adults love to track their progress on their phones. They are using them to challenge their physical strength like with fitness apps or to expand their knowledge by reading books online or learning a new language. Millennials are taking applications very seriously and with them, they can follow existing trends or make new ones.

Millennials as a group promote a healthier and exited life with the outcome that they will become role models for new generations. As they are blindly following trends, many industries and companies become successful and valuable. The future is certainly unpredictable and keeping that in mind who knows what to expect from now on.

Bio: Nemanja is editor-in-chief @ WalkJogRun. You can find him on Twitter.

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