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Setting goals for your future

Setting Goals

By Claire Kenny 17/07/2018

You probably have a good idea of how you would like your life to run and imagine it could only be a dream – but by setting a few goals it doesn’t have to be.

Setting goals is harder than it sounds. There are so many areas of your life where you could start: your job, family, relationships, health and fitness, and further education. Everyone has dreams and attempting to realise them can be incredibly stressful.  Sometimes the pressure to succeed can build a brick wall that prevents you from getting where you want to go.

Changing the way you think about goals can affect the end result.  It is much better to say to yourself “I will execute this task well” than “I must not make that mistake again”.  Positive thinking can make setting a goal easier than berating yourself with negative thoughts.

Personal planning:

Write down your goals as short, concise sentences.  This will focus your mind and help you gain knowledge about them.  You decide what it is you want to achieve and construct a step-by-step plan on how to get there.

Don’t be discouraged if you can’t turn everything around at once.  Start by setting small targets and you’ll be surprised how much of a difference they will make.

Looking ahead

What kind of goals do you want to set?  You may find that you have some lifetime ambitions like taking early retirement or starting a family; or more short-term goals like taking a course that will enhance your personal development.  Breaking your ideas down in this way will help clarify your needs and enable you to structure the plans you have.

Define your ambition

If you are finding it difficult to make a decision about where to start, begin with writing a goal down on paper and then list the benefits and advantages of achieving that goal.  Once you have about 25 or more items on your list, you are half way towards defining the meaning and value of your dreams.  Everyone thinks of things they would like to do, but they rarely take the time to list the advantages in this way.  Doing so will make the goal seem worthier to you.

Stay Grounded

When you come to set your goals be sure that they are realistic.  There is nothing wrong with being ambitious but take care not to overstretch yourself, because, equally, there is nothing more disheartening than failing to reach a goal.  Be specific and make sure that your goals are your own. You need to ask yourself honestly whether they are your dreams or have you been influenced by your family, friends, the media or society, no matter how well-meaning such advice might be.  Do what is right for you and believe in the choices you have made.

Take the challenge

On the other hand, it is important not to set your goals too low.  A bit of a challenge in your life is a good thing.  It can be easy to take the simpler route as the fear and failure can loom heavy in your mind.  Setting goals that you are guaranteed to reach will dispel your fears, but where is the achievement in that?

See your goals

Visualise a clear mental image of the end result of your goal and keep it in the forefront of your mind.  Play it over and over again until it is sharply focused.  If you want to get that promotion, start your own business, loose a bit of weight, just imagine yourself sitting at that desk, being successful in your new career, create a mood board, fitting into those favourite jeans you haven’t worn in years.  Many people find visual stimulus more motivating than writing lists, so this technique will help keep you motivated.

Positive thinking

Stay positive, keep on track and keep moving forward, no matter what setbacks you might come across.  Having a positive attitude in the face of whatever life throws at you is the key to your success.

 

 

 

 

 

FACT Mindfulness Skills Course

FACT Mindfulness Skills Course 

Mindfulness is an awareness process that involves the ability to pay attention with flexibility, openness and curiosity to life as it arises at any given moment. It is a practice when cultivated, that enables people to interact with themselves and others through awareness and compassion, handling life’s stresses and challenges with more ease and resilience. Ultimately, it teaches us to accept and respond, instead of react to life.

Aim
The aim of this six week course is to introduce clients to the practice of mindfulness in their everyday lives while simultaneously being held within a psychotherapeutic space. This one-to-one experience fosters a tailored and unique mindful environment.

Week 1: – Introduction to course and exploration of relevant life issues and expectations
Week 2: – Stopping, calming, resting and healing
Week 3: – Nourishing happiness and sustaining mindfulness
Week 4: – Understanding and transforming ingrained habits
Week 5: – Developing conscious awareness and maintaining happiness
Week 6: – Establishing mindfulness practice in daily life.

Psychotherapeutic Approach
Focused Acceptance and Commitment Therapy (FACT) is a progressive evidence based psychotherapeutic behavioural intervention designed specifically for brief therapy. FACT encourages psychological flexibility in clients and integrates mindfulness in its approach.

Outcome
At the end of this course clients will be able to understand how to recognise and handle difficult thoughts and strong emotions within themselves related to stress, pain (including physical), anxiety, fear, sadness and anger etc. They will have developed awareness on the factors that influence and perpetuate much of the patterns of suffering within their lives and have gained the knowledge and skills necessary to make alternate and more life affirming choices within their respective environments.

For further information:

To make an appointment with Niamh, please contact her directly on the information below.

Niamh is available for appointments here at the centre on Monday’s from 11am to 3pm 

MINDFUL MEASURES

087-9828707

 

 

Healing with Fennel

Cleansing with Fennel

Fennel has a strong and distinctive smell that can help to suppress your appetite and ease digestive disorders.
Warming and stimulating fennel has a long tradition as a digestive tonic. The seeds of the herb are crushed to give a strongly scented, sweet, peppery oil. Fennel has potent properties. Used sparily, it has an enlivening, energising and revitalising effect on the mind and body.
Fennel’s main action is on the digestion, where it has a regulating and ‘unblocking’ action. It is effective in relieving nausea, indigestion, constipation and flatulence.

Fennel for your Detox regime:
Use fennel to detoxify your body as it acts as a tonic for the kidneys, liver and spleen. It is also a diuretic, promoting the flow of urine and helping to reduce fluid retention in tissues – as such it is especially useful before menstruation. Fennel also regulates periods and stimulates the flow of breast milk in nursing mothers.

Circulation Stimulant:
Stimulate sluggish circulation with fennel to gain relief from the building up of toxins and fluids.
Ease swollen feet:
Cypress acts as a tonic to the circulatory system, complimenting fennel’s ‘movin’ action. Ease puffy, swollen feet and ankles with a massage blend of:
• 5 drops fennel
• 5 drops cypress
• 20ml of grapeseed oil
Relieve painful gout:
Treat gout by gently massaging the affected are with:
• 3 drops fennel
• 6 drops juniper
• 6 drops lemon
• 25mls of grapeseed
this blend stimulate circulation and helps to clear away accumulated toxins.

Detoxifying Fennel:
Make use of fennel’s diurectic action to clean your urinary system.
Water Rentention:
Relieve symptoms of bloatedness due to water retention by massaging the abdomen and lower back with a blend of:
• 3 drops fennel
• 5 drops juniper
• 10 drops lemon
• 2 drops peppermint
• 25mls of sweet almond.
A massage blend of the following oils aids lymphatic drainage of the tissues.
• 3 drops of clary sage
• 6 drops of fennel
• 2 drops of geranium
• 2 drops of rosemary
• 25mls of grapeseed.
Diurectic Bath:
Aid your body’s ability to detox by adding to your bath water:
• 2 drops of fennel
• 3 drops of lemon
• 3 drops of juniper
Digestive Aid:
Tone, soothe and regulate the body’s digestive processes with fennel.
Ease Gut Cramps:
For relief from digestive cramps, make a warm compress by soaking a flannel in a bowl of water containing:
• 3 drops fennel
• 1 drop peppermint
• 6 drops rosemary
Apply across abdomen and use a hot water bottle to retain heat.

Soothe Indigestion:
Relieve indigestion with a chest and back massage blend containing:
• 3 drops fennel
• 5 drops orange
• 3 drops sage
• 25ml grapeseed
All three of these essential oils work to calm and balance the digestion- but don’t massage immediately after eating as the massage itself can disrupt digestion.

Oestrogen substitute:
Fennel is a natural source of a plant hormone that mimics the female hormone oestrogen.
Regulate Periods:
To treat irregular periods, apply a compress containing the following oils added to a bowl of water to the abdomen.
• 2 drops basil
• 2 drops fennel
• 2 drops Melissa
As a general tonic for the female reproductive system, massage the stomach and back with
• 4 drops cypress
• 4 drops of clary sage
• 2 drops fennel
• 30ml of sweet almond
Nursing Mothers:
Promote the flow of breast milk by massaging the breasts with:
• 5 drops of fennel
• 30ml of sweet almond.
• BE SURE TO REMOVE OIL BEFORE FEEDING.

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