Sunrise Psychology & Health

20/01/2026

😇 WELLNESS WEDNESDAY 😇

Are you struggling to find motivation? Have you already given up on New Year’s resolutions?

If so, you are not alone.

To help with behaviour change, here are some tips:

✅ Get clear on your ‘why.’ What do you want to change and why? Why is this important to you?
✅ Set an intention - look at the week ahead and decide when you will take action and what that will be
✅ Plan and prepare - ‘failing to plan is planning to fail’ - if you have an exercise goal, book it in your diary, get your clothes organised and have everything ready
✅ Show up imperfectly - you don’t need to wait until you are in a ‘perfect’ condition to start. Know exercise won’t be perfect and meal prep might be the best you can give with what you have - remember something is better than nothing!
✅ Problem solve - obstacles will present themselves. How will you work with these?
✅ Reward - behaviour change deserves a reward. Build these into your change plan - eg, a warm shower with some nice smelling shower gel after a workout or a bigger reward could be a new pair of runners 🏃‍♀️

07/01/2026

😇 WELLNESS WEDNESDAY 😇
I love this sentiment for the New Year.

Our brains can be conditioned to see the negative, particularly if we are sleep-deprived, stressed or prone to anxiety and depression.

We can re-wire our brains to focus on the positive and to take in the little joys.

See if you can do this for the next 7 days and make a note each day of the little joys you notice. Then, next Wednesday, glance back and read all of them 💜

31/12/2025

😇 WELLNESS WEDNESDAY 😇

As the sun sets on the last day of the year, I thought it might be a good idea to do something reflecting. Here are some questions to help you to remember the past year and to think about what you would like for the new year.

1. What surprised you with goodness this year?
2. What did you carry farther than you thought you could?
3. What have you outgrown? Even if you aren’t ready to say goodbye?
4. Who helped you survive/thrive this year?
5. What beauty did you witness that felt like it was just for you?
6. What ache are you bringing into the new year?
7. Where did joy surprise you this year?
8. What is one thing you did this year that your past self would be proud of?
9. What did you lose that deserves to be remembered?
10. What habits are you carrying through to next year?
11. What do you hope to make room for next year?
12. What is your intention for next year?

Wishing you a happy and healthy 2026!

16/12/2025

😇 WELLNESS WEDNESDAY 😇

In light of what is happening in the world right now, it is so important to be kind.

Look to your neighbour, your friends, the people around you and spread some kindness.

Be the light to brighten someone else’s day.

When you can be anything, be kind 💜

14/12/2025

09/12/2025

😇 WELLNESS WEDNESDAY

At this time of the year, we start seeing end of year assemblies at schools and yearly wrap ups.

We coach our children that merit awards will be given out at end of year assemblies and they may not receive one, but the important thing is the effort that they have put in throughout the year.

Us adults need to remember the same.
Maybe this wasn’t your year.
Maybe your fitness goal didn’t get achieved.
Maybe work didn’t go as planned.
Maybe you spent the year just surviving. Just showing up.

I see you.

I see you giving it what you have each day - some days that is 100% and other days it’s 25%.
I see you making small steps.
I see you dealing with loss, heart break and grief.

Don’t compare yourself to others and what they have achieved.
Just showing up is the achievement.
Be compassionate.
Go softly with yourself and take time to breathe and rest.
You don’t need grand plans or big goals.
You just need to show up for yourself in whatever capacity you have. That is your reward.

02/12/2025

😇 WELLNESS WEDNESDAY 😇

The art of practising patience

It’s the time of the year when patience can run thin! 😤🤯

I’ve seen it in shopping centres, car parks, on the roads and with life in general.

Let’s take the traffic for an example. You are sitting in line and you can’t go anywhere.
You just have to wait until the traffic moves 🚦
You have a choice here - you can toot your horn and yell 🤬 (make your situation worse) or you can take a deep breath and practice acceptance 😇
Sit in silence.
Just be in the moment.
You will get to where you want to go.
It may not be on your time line but you will move again.

When you come across a time in your life when you feel impatient with your progress or a situation you are in.
Pause, breathe.
Focus on what is within your capacity.
Time will pass anyway.

25/11/2025

😇 WELLNESS WEDNESDAY 😇

Do something for your future self.

At this time of the year, there can be a tendency to feel overwhelmed, stressed and tired.

There are extra demands placed on us with the end of the year looming.

To help with this, do something each day that your future self will thank you for.

This could be:
- preparing lunch for yourself
- Changing the sheets on your bed
- Setting out your workout clothes so they are ready
- Actually doing the workout 😉
- Scheduling in some rest time

Try to do one of these per day and see how it impacts on your mood and resilience 😇

These little acts are saying to the future you ‘I love you and I care about you.’

19/11/2025

😇 WELLNESS WEDNESDAY 😇

Notice the small joys 🌱

When life is hard, stressors are present, or you are having a nice day, notice the small joys.

Notice the good things that are happening around you.

Notice the people who are there for you.

Take pleasure in the little things.

12/11/2025

Love this!

11/11/2025

😇 WELLNESS WEDNESDAY 😇

‘Lift others up.’

We are all trying our best.
Some of us are going through hard times.
It costs nothing to be nice.
To give a smile, a compliment, a word of encouragement costs nothing and could really make someone’s day.

04/11/2025

😇 WELLNESS WEDNESDAY 😇

Somewhat similar to the serenity prayer 😇

It’s a nice little comforter to keep in your back pocket.

At the end of each day, practice gratitude for what you have and what is going well in your life.

Acknowledge there are things in life (and people) that you can’t change. Instead of trying to change them or live with regret, learn from them and decide what you want your actions to be.

Always have hope for the future: for change, better times, new experiences.