Hello and welcome to my August newsletter.
I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it. I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.
This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’.
Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.
As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page.

News
There are some very important and exciting announcements for this issue!
I am very pleased to announce the opening of my new practice from July 2010 at 250 Park Lane in Macclesfield so I will now be able to offer a weekday service as well as my Saturday clinic at The Regency Hospital. I continue to run my practice in Chinley and at Sett Valley medical practice.

My face book page continues to be updated so please go and have a look at my face book page- Annette Boden well being. Here you can ask questions and ‘become a fan’ and find out about workshops and events and where I will share information that may be helpful and beneficial, and where I hope to build up a supportive and exciting group of like minds and hearts.
Follow me on Twitter at @annetteboden.

Tips

Each issue I will include a ‘tips’ section on varying topics.

This issue, I will be focusing on tips to help you combat work related stress and improve your work life balance.

• Have a good social support system, either at work or at home. This means choosing to surround yourself with people who you feel comfortable with; share similar interests with, and who value you. In work, this includes people who understand the challenges of your job.
• Prioritise your workload, and organise it. Avoid huge, impossible lists. Order- Prioritise, then delegate where necessary, and carry over what is not completed to the top of tomorrow’s list .Be realistic about your expectations.

Follow the "read more" link to read the full article, followed by 'Ask Annette' and the rest of this month's exciting newsletter!

• Bring issues out into the open. Communicate- discuss. Communication is the key to the success or failure in any business.

• Take timeout- even 5 minutes at regular intervals to refresh.

• Exercise regularly, eat healthily, and practice sleep hygiene. Have a cut off time- a watershed after which, nothing demanding or work related is discussed at home, as you wind down and prepare for sleep. Have a notebook by your bed so ideas can be written down and not forgotten, rather than keeping you awake trying to remember them for the next day.

• Breathe. You cannot be anxious and angry and breathe deeply at the same time.

Take a deep breath- hold to the count of 4, and breathe slowly out through the mouth, imagining the word ‘calm’ or ‘relax’ when you exhale.

• Take holidays and breaks!

• Avoid maladaptive coping strategies such as excess alcohol.

Alcohol is often seen as a socially accepted and often encouraged way to relax, and unwind. However, it depresses the central nervous system, does not allow the body to go into deep sleep, so you never wake up feeling refreshed and it also increases anxiety and negative thinking. Do try to have at least three nights a week alcohol free and then drink in moderation. By drinking less, you will enjoy more, with less physical and emotional suffering.

When out socializing a good tip is to Space out alcoholic drinks with non-alcoholic ones. Swap carbonated mixers such as tonic, which increases alcohol absorption for vitamin enriched fruit juices.

• Practice exercise and relaxation techniques instead. Have a hobby to come home to or a plan of action that allows you to unwind after the days work.
• Walking- if you can manage walk briskly 20 minutes x 2 per day you are increasing your overall fitness, improving your circulation, realising endorphins, to lift mood, flush out toxins as you improve the smooth running of the bodies systems; it promotes a natural tiredness for better sleep, and you are taking in oxygen from fresh air, outside of stuffy buildings.

This can be done at regular times, either in lunch breaks, before or after work, include the children if you have them, show them the wonders of nature this summer, just by stepping out and walking a little way, instead of driving, even if it is on the way home from school, making the journey interesting

• Mindfulness- when you are walking- this is a good time to practice mindful awareness- being in touch with and being fully aware, in the present moment, of all you can see, hear, and feel on your walk. Mindfulness enables you to switch off from the busy and demanding days and all the joys and challenges they bring- giving you time to acknowledge the space and peace around you. There is much evidence to show that mindfulness helps lift mood and increases overall well being.

Each Wednesday at Blythe House hospice Dave Oldham runs a mindfulness meditation group- if you are local to Chapel en le frith, this class is well worth attending and all proceeds go to the hospice. For further information, contact the hospice on 01298 815388. Otherwise if you live farther afield then I would suggest looking out for mindfulness meditation classes and learning the practice- it is simple, safe , and most importantly- effective.

‘Ask Annette’

A lot of you have asked about ‘Transpersonal Psychology, the transpersonal and a deeper meaning to life.

I recently attending an excellent workshop by William Bloom concerning the psychology of spiritual practice as this is one element within the Masters that I am currently undertaking. I also attended the fourth annual conference on counselling and spirituality organised by Sarah Talbot. The speakers, Dave Oldham and Ann Scott were excellent.

I am also currently undertaking a Masters degree in transpersonal psychology and consciousness and can share the following with you:

The word transpersonal means: beyond (or through) the personal. It refers to experiences in which there is an expansion of our ordinary limiting sense of self and a feeling of connection to a larger, more meaningful reality. Religious or spiritual experience is often seen as central to the transpersonal agenda, although the transpersonal can also be about extending our concern for (or our sense of identification with) other people, humankind, life, the planet, or nature.

Despite being influenced by religious ideas and practices, transpersonal psychology is essentially an applied science and not a religion or spiritual ideology. It is also rather different from most traditional approaches to the psychology of religion. Transpersonal psychology, for example, includes a concern with "non-religious" phenomena such as dreaming and the "flow" experience. It is also distinct in its primary emphasis on experience (rather than beliefs, attitudes or social behaviours) and its insistence that the psychologist must participate in (rather than simply observe) the process of spiritual-transformation. In this way personal spiritual experience and practice serve to inform ground and enrich the transpersonal psychologist's research.

Recommended reading

This months’ reading topic is a follow on from this month’s tips section for those of you who want to explore furthers are varied and wide ranging but hopefully, will lead to an expansion of your knowledge and understanding of particular areas of interest.

“Freedom from addiction” Joe Griffin and Ivan Tyrell

"If you want to overcome your own addictive behavior – whatever it is- or are interested in helping others to overcome theirs, this down to earth, easy to read book gives the clear guidance and practical steps you need to do so” (excerpt taken from back cover). I have read much of Joseph Griffin’s work and been fortunate enough to attend some of his ‘mindfields seminars’ which I can highly recommend, so I am sure this book will provide useful insight and benefit to those seeking answers and solutions. ISBN: 1899398465

“The monk who sold his Ferrari” Robin S. Sharma

“This inspiring tale shows you a step by step pathway for living with greater courage, balance, abundance and Joy” (excerpt taken from back cover) ISBN: 978-0-00-717973-2

I hope you have enjoyed my August newsletter.

Please do let me know if you do not wish to receive further newsletters via post or email or you can ‘unsubscribe’ and please pass on my details if you know someone who might enjoy/benefit from the newsletters and I will include them in the next letter when I have their details. Alternatively, please forward this newsletter to anyone who may be interested.

Kindest regards and best wishes for the month ahead!