Archives For How to relax

Good Night & Sleep Tight

Ivelina  —  August 5, 2018

We all know how important sleep is, but too few of us get the high-quality sleep we need. Children live busy, energetic lives, regardless of their age. Their rapidly growing minds and bodies require a sufficient dose of sleep in order to develop and function properly.


The benefits of good sleep are endless. Unfortunately, studies have indicated that 7 out of every 10 children don’t get enough sleep, either in quality of rest or sufficient duration. A lack of sleep can lead to temper tantrums, concentration, and behavioral problems, and hinder the ability for future moments of rest. A child who is well rested can actually fall asleep easier than one who is overtired or exhausted.


Benefits of Healthy Rest:

  1. Physical Health:

Sleep allows our bodies to repair and rejuvenate. From repairing tissue, boosting muscle mass, synthesizing proteins, releasing growth hormones and maintaining a strong immune system sleep is an important function in physical growth and development. Also, sleep-deprived children are much more prone to common colds and the flu. Another benefit to sleeping well is weight management. Young children who see less than 10 hours sleep a night are 3x more likely to be overweight than children who achieve 12 or more hours of rest.

  1. Mental Health:

Just as with parents, sometimes if you’re tired, you’re prone to crankiness and moodiness. The same applies to your children. A lack of sleep negatively affects the way emotions regulate in the brain, increasing levels of stress, amplified anxiety, and irritation or aggression. While sleep won’t eliminate stressors altogether, it increases our readiness to cope with them.

While we sleep, our brains process and consolidate our memories. This has a profound impact on helping your children remember the important things they learn. In contrast, losing sleep makes it more likely for children to lose focus or make silly mistakes. Sleep deprivation impairs problem-solving skills when the mind is not able to function optimally.

Ways to ensure your child gets the best night’s sleep:

  1. Watch What We Eat

The wrong combination of bedtime snacks can hinder all of the other good work you’ve done in getting your child to bed with ease. A diet dictates how energetic and active we are. Be mindful of snacks with sugar and caffeine, two hyperactive ingredients not conducive to sleep. Here are some great bedtime snack ideas for children.

  1. Limit Stimuli Before Bed

Interactive stimulants are detrimental to sleep because it keeps the brain active at exactly the wrong moment. Things like a bedroom full of toys, tablets, and other appealing distractions will steal from the time we need to slumber. Try to turn off all technology an hour before bedtime. Consider replacing nightly habits with better ones, listening to an audiobook or soothing music, taking a warm bath, bedside yoga, or possibly playing a quiet game like a puzzle.

  1. Strengthen a Familiar Routine

Regular sleep times help maintain our body clock and overall circadian rhythm. Keeping to a consistent bedtime will make it easier to fall asleep and stay asleep longer. During the school holidays when routines are often relaxed, the biggest challenge will present itself. Sticking to a somewhat consistent nightly routine can make a big difference and strengthen healthy habits.

  1. Understand How Much Sleep is Required by Age

Your child’s sleeping needs naturally decrease each year into adulthood where sleep duration eventually plateaus (to approximately 8 hrs). Newborns, infants, and toddlers obviously need the most sleep even in comparison to a school-age child and teenagers. Understanding how the sleep needs of your child will change allows for far more mindful decisions to be made at home, preserving bedtime as an important family time moment.

Check out this guide below to reference sleep needs by age.



Pro Tip: Allergies are common culprits of acute or even seasonal sleep deprivation in both children and adults. If you or someone in your family struggles with this burden. Consider purchasing a supportive pillow that is easy to wash. Common allergens collect in our pillows overtime and onset the uncontrollable sneezing while we should be sleeping.


4 tips on how to live better

Ivelina  —  January 6, 2018

“Human life expectancy has increased more in the last 50 years than in the previous 200 000 years of human existence.” (source)

Life is for living and it’s precious and it is a gift. This is all well and good to say but how do we make out time on Earth better. To live better means to wake up in the morning eager to get up after a wonderful night sleep. To look forward to your day and fill it with tasks, pleasure and communications according to your standards and wishes. 

I take great pleasure in the simple things, like a nice cup of coffee, freshly baked bread, ripe peach, soft warm sand(mostly green grass here in Northern Ireland),hugs, kisses, nice chocolate, red wine, eating falafels, drinking blueberry smoothie,talking with my kids,making plans for spending money, looking out the window when it’s raining and I am warm and dry inside,watching movies,walking,being alone in the morning, getting my hair done,having friends over for dinner, going on spontaneous day trips, shopping , reading, cooking…..The list is endless. I want to share with you this simple pleasure of living, being and breathing. Here are a few things, that might help you to live a little better in your own way.

1.Sit in silence for at least 10 minutes a day. In a world that demands your attention every second of your awake life you have to unplug and be silent in order to remain sane. I do feel I have to think about EVERYTHING. I am getting better at sharing my mental preparation and space with other people, I can do better every time. I do force myself to stop.It works.I prefer the morning quietness and sometimes the evening serenity. It is a mini therapy for the oversubscribed mind of mine, that likes multitasking and is constantly planning and organising “everything” .

2.Do the right thing .I know how it goes. Doing the right thing is not always fair. In fact it is most certainly un-fair. Just deal with it. I know that some situations require longer than others to get over/forgive/deal with but the main thing is to keep your myself in motion. One of the best things, that my granny told me once was not to take trivial, daily,domestic issue to heart. There is a time and a place to listen mainly to your heart, but when it comes to the small stuff, just deal with it. It took me ages to fully understand and practice this but I feel better for it.

3.What other people think of you is non of your business. I have to be honest here. I do care what others think of me, to an extend. I like to be liked appreciated and to make a difference in the life of the people around me and online. I feel responsible to keep myself useful and proactive, also want to avoid conflicts. Since I have made the decision to write a blog I have realised that I have to share honestly and truthfully. I do afraid of being criticised, but in the words of the philosopher the only way not to be criticised is to “say nothing and do nothing” .The choice is mine.

4.Enjoy the f&%$ing ride. Life is a f&%$ing roller coaster. One minute it’s all great and I am getting things done and then the next minute my dishwasher is broken. One minute my dishwasher is broken and another minute one of my sons brake his leg.One minute my son has a broken leg and another minute I get a new tumble drier. One minute I get a new tumble drier and another minute I am booking a trip to Bulgaria. One minute I am booking a trip to Bulgaria and another minute there is an argument shall we go through France or the Netherlands…..,……

Thank you very much for reading this far.

Keep your coffee sweet and your life spicy!


The Reasons Psychotherapists Think Mindfulness Is Beneficial For Your Wellbeing

How Do Mindfulness and Psychotherapy Synergize?

Being an integrative psychotherapist, I observed that residing in such a chaotic, active city induces stress. My method of working draws on different categories of thought. These approaches utilize humanistic, existential and attachment theory whilst using approaches such as mindfulness.

Lately I have found myself wondering about the applications of mindfulness. Many times one concludes that meditation includes finding a means to stop one from thinking. But if you’ve tried this you’ll know that attempting not to think has the reverse conclusion.

The brain enjoys having an object to focus its attention. Something to keep it occupied. An interesting fact about human beings – is that we frequently stuff our brain with thoughts and thinking in the form of words and dialogue. Not the entirety of it but the biggest chunk of it.

But what happens when we provide the brain an object of focus that is less word inducing? Walking in a London park, and noticing the sounds that are nearby, try focusing to the audio itself. Pick one of your senses and provide it more importance in your brain. And see how it makes you feel. If thinking comes in play, just gently bring the attention back to the previous experience.

Which illnesses can a psychotherapist help using mindfulness?

psychotherapy london


Particular areas that are a result of a stressful life are anxiety, depression, and addictions. Many people will feel depression at some time in their lives. And quite commonly they may happen at the same time, like depression with anxiety. There can often be experiences of low mood and anxiety when someone is in the grasp of addiction. These are some of the scenarios that I incorporate the application of mindfulness as part of my practice.

“I am especially thrilled about the growth of the ‘Mindfulness Project’ – a London based group that is developing an array of mindfulness initiatives. As a team they will be developing new and fascinating ways of using of mindfulness. I will carry on building my own awareness about how mindfulness practices can be used to increase good health, mental health and its overall effect on a person’s health. Just like it is with anxiety, mindfulness can be used where there is depression to alleviate some of the consequences of negative self talk.”

Doug is a psychotherapist London. He has been practicing in the city for several years and has worked in a variety of clinical settings.