Carole Beeldens Sophrologue

💤🌙 3 SOPHROLOGY EXERCISES TO HELP FALL ASLEEP FASTER 🌙💤 Struggling to get a good night's sleep? Are sleep disorders affecting your productivity and wellbeing? Don't let stress and anxiety keep you awake at night. Take proactive steps towards better sleep with these simple sophrology techniques: 1- 𝗦𝗲𝗿𝗲𝗻𝗶𝘁𝘆 𝗣𝗶𝗹𝗹𝗼𝘄 🛌🌙 2- 𝟰𝟳𝟴 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 🌬️ 3- 𝗜𝗻𝗱𝘂𝗰𝗶𝗻𝗴 𝗛𝗲𝗮𝘃𝗶𝗻𝗲𝘀𝘀 🏋️♂️ Check the carousel for instructions on each technique. Try them out and let me know how you feel. Also, if you suffer from anxiety and stress and tend to wake up during the night, try the 478 breathing technique and inducing heaviness in your body again to help you fall back asleep peacefully. And avoid checking your phone; try reading instead. In my previous post, you can find additional tips to help you break the vicious cycle of insomnia and stress : https://shorturl.at/bgLRY Need personalized coaching to regain quality sleep? Contact me today and take control of your sleep with sophrology! #SleepDisorders #WorldSleepDay #StressManagement #GoodSleep #Stress #Anxiety #Sophrology #OnlineSophrology #RelaxAndReboot #SophroAtWork #ZenAtWork #Serenity #SophroCoach #WorkingMom #Insomnia #478Breathing

❓HOW TO BREAK THE VICIOUS CIRCLE OF INSOMNIA AND STRESS ❓ ⚠️ Chronic stress is often an underestimated threat in the professional world. Unlike occasional stress, it sneaks in gradually, fueled by constant and daily pressures at work: workload overload, unrealistic deadlines, fear of job loss, conflicts with colleagues, lack of autonomy, difficulty balancing work and personal life, frequent business trips... This constant tension severely disrupts our sleep, leading to difficulty falling asleep and/or frequent nighttime awakenings. The more we struggle to find sleep, the more the stress intensifies, creating a debilitating vicious circle. 🌙 As we approach the WORLD SLEEP DAY tomorrow, let's become aware of the crucial impact of chronic stress on our wellbeing and the quality of our sleep. Here are 8 practical tips to promote peaceful nights despite the challenges of professional life 💤 ⏰ 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗰𝗹𝗼𝗰𝗸: Respect your signs of fatigue and go to bed at the first signs of sleepiness. 📚 𝗥𝗲𝗽𝗹𝗮𝗰𝗲 𝘀𝗰𝗿𝗲𝗲𝗻𝘀 𝘄𝗶𝘁𝗵 𝗮 𝗴𝗼𝗼𝗱 𝗯𝗼𝗼𝗸: Distance yourself from screens before bed to calm your mind and promote sleep onset. 🛁 𝗙𝘂𝗹𝗹𝘆 𝗱𝗶𝘀𝗰𝗼𝗻𝗻𝗲𝗰𝘁 𝗳𝗿𝗼𝗺 𝘄𝗼𝗿𝗸: Completely switch off to be 100% present with your family or engage in an activity for yourself, even if it's brief, ensure it's of high quality. 📖 𝗘𝗺𝗽𝘁𝘆 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗷𝗼𝘂𝗿𝗻𝗮𝗹𝗶𝗻𝗴: Free your mind from work worries by writing before bedtime to facilitate mental relaxation. It's an opportunity to foster introspection, a key capacity for personal growth. 🍏 𝗔𝗱𝗼𝗽𝘁 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲: Limit your intake of caffeine, nicotine, and alcohol in the evening to preserve the quality of your sleep. 🌿 𝗨𝘀𝗲 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁𝘀: Explore the benefits of plants such as Bach Flower ASPEN or GABA to calm your mind and promote restful sleep. 📆 𝗔𝗻𝘁𝗶𝗰𝗶𝗽𝗮𝘁𝗲 𝘀𝘁𝗿𝗲𝘀𝘀: Prepare for the next day by planning your tasks, freeing your mind from nighttime worries and promoting a more peaceful sleep. 🧘 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝘀𝗼𝗽𝗵𝗿𝗼𝗹𝗼𝗴𝘆: Incorporate sophrology sessions before bedtime to relax and release accumulated work stress. I will share a practice in an upcoming post. Don't let chronic stress impact your productivity and well-being. Don't postpone taking care of yourself, the longer you wait, the harder it is to sleep well. ☎️ Contact me to discover how sophrology can be a powerful tool to regain restful sleep and serenity at work through individual or group support. #SleepDisorders #SleepDay #StressManagement #GoodSleep #Stress #Anxiety #Sophrology #OnlineSophrology #RelaxAndReboot #SophroAtWork #ZenAtWork #Serenity #Sophrology #SophroCoach #ActiveMom #Insomnia

❓WHY CAN'T I BREATHE WHEN I’M STRESSED OR ANXIOUS? ❓ HOW CAN I IMPROVE THIS ❓ Ever found yourself wondering why stress or anxiety seems to steal your breath away? Don’t worry, it's normal! Stress triggers a natural response in our bodies, pushing our brains into high alert and activating the sympathetic nervous system. This initiates a series of commands to prepare us for action — our heart races, muscles tense, and breathing quickens to provide more oxygen to the muscles. Unfortunately, this rapid breathing becomes shallow and thoracic, utilizing only 30% of our lung capacity. The result? 👉 That SUFFOCATING FEELING. 💡 How to restore calm breathing amidst the chaos? 1️⃣ Develop Awareness: Recognizing the connection between stress and breath is the first step. Understanding this natural reaction helps reduce the sense of oppression and facilitates quicker calmness. 2️⃣ Move: Stand up, take a walk, shake out your hands, or try the shoulder-pumping technique (check my previous posts to learn this sophro tip : https://urlz.fr/pMue). These actions send a signal to your brain that you're taking charge, easing the grip on your nervous system. 3️⃣ Exhale before Inhale: I know the first reaction is usually to inhale, but DON'T! First, empty your lungs with a breath out before taking a deep inhale. Inhale through your nose and exhale slowly through your mouth. Repeat this several times and when you master it, induce a sensation of heaviness in your body to deepen the relaxation. ✨ Through sophrology, you can gain awareness of stress's impact on your bodies and learn to manage symptoms proactively and in the moment. 🌸 Seeking additional strategies for daily serenity? ☎️ Connect with me to explore individual and group programs designed to empower your team in navigating the demands of a high-pressure work environment. 🚀 #WellBeingAtWork #MindBodyConnection #WorkplaceWellness #StressTips #SophroCoaching #SophroCoach #SophroAtWork #EmpowerYourTeam #MentalHealth #Sophrology #Burnout #HappyAtWork #DynamicRelaxation #ControlledBreathing #RespirationControlée #Sophrologie #RelaxAndReboot #SophrologieEnEntreprise #QVCT #QualiteDeVieAuTravail

🌿 HOW TO ESTABLISH LASTING SOPHRO AND MINDFULNESS ROUTINES AT WORK 🌿 📚 Last year, I read James Clear's book, "Atomic Habits", a game-changer for creating lasting habits. Inspired by its principles, I reflected on it recently while discussing challenges with clients striving to implement and maintain routines. In this post, I share core principles and practical steps to incorporate sophrology and mindfulness habits into your work life, guided by Clear's insights. 1️⃣ Apply the Principle of Atomization, or in other words the baby steps approach: Start with a short sophrology technique, like a 2-minute box breathing practice, and gradually increase the length of your session by adding tension release and visualization exercises. Consistent small steps lead to significant transformations! 2️⃣ Associate Practice with Existing Habits: Blend sophrology with routines, like after your morning coffee or as part of your end-of-day shutdown routine. It makes adherence easier. 3️⃣ Create a Pleasurable Environment: Enhance consistency by incorporating relaxing music or a candle on your desk. 4️⃣ Track Your Sessions: Use a journal or an app to monitor your sophrology or mindfulness progress. Seeing advancements boosts motivation and solidifies new habits. 5️⃣ Share with Your Friends at Work: Communicate your wellbeing commitment and the micro breaks you're incorporating at work to release stress and recharge. Support strengthens resolutions and fosters a positive vibe. 🏁 Ready to incorporate these Atomic Habits principles? 💬 Share your tips for lasting routines in the comments! ☎️ Reach out to explore my individual and group programs, empowering you or your team to navigate the demands of a high-pressure work environment. 🚀 #Sophrology #AtomicHabits #DailyWellBeing #PositiveRoutines #SophroAtWork #Serenity #PersonalGrowth #Mindfulness #SophroOnline #Resolution2024 #RelaxAndReboot #WorkWellBeing #ActiveMoms #Sophrology

🌟 How to use the STOP-START-CONTINUE Model for Personal Growth 🌟 As we step into the beginning of a new year, it's the perfect time to reflect on your personal journey and set the stage for growth and self-improvement. A powerful tool for this introspection is the STOP-START-CONTINUE retrospective model—a simple yet impactful approach. This model is versatile; you can apply it to review and enhance various aspects of your life, be it your morning and evening routines, a work project, team workflow processes, or lifestyle choices. What I find interesting is to use it to address personal growth challenges. Lets take an example. If overcoming procrastination is an area of improvement, your personal retrospective could include the following: START 👉 Initiating a daily habit of starting the most challenging task first thing in the morning. 👉 Breaking down large tasks into smaller, more manageable steps to make progress seem less daunting. 👉 Incorporating mindfulness and visualization techniques, such as sophrology, to improve focus and concentration. 👉 Removing my cell phone from my desk during focus work STOP: 👉 Checking emails first thing in the morning, delaying the start of important tasks. 👉 Giving in to the temptation of multitasking, which can lead to decreased productivity and increased procrastination. 👉 Saying yes to every coffee break my colleagues invite me to. CONTINUE: 👉 Using noise-canceling headphones 👉 Utilizing productivity tools and apps to track and manage tasks effectively. 👉 Celebrating small victories and milestones to stay motivated and reinforce positive habits. Structured evaluation methods, such as this, allow also the development of your soft skills by encouraging creative thinking in the application of feedback. ✅📝 Now, it's your turn! ☎️ Reach out to learn more about my individual and group programs designed to empower you or your team in navigating the demands of a high-pressure work environment 🚀. #SelfDevelopment #PersonalGrowth #NewHabits #StartStopContinue #Mindfulness #WellbeingAtWork #Sophro #SelfCoaching #EmotionalIntelligence #GrowthMindset #SophroCoaching #Sophrology #Sophrologie #SophrologueEnEntreprise #QVT #HappyAtWork #AutoCoaching #RelaxAndReboot