Fulden Tubb Coaching and Training

18/02/2025

Mind-Body Strategies That Actually Work
Practical Ways to Reconnect

Forget one-size-fits-all solutions. The mind-body connection isn’t about doing yoga for an hour and hoping for the best. It’s about experimenting and finding what fits into your life.

Strategy 1: Micro-Movement Breaks
Think you need a gym membership?
Think again.
Small movements—stretching your arms, rolling your shoulders, even tapping your foot—can release pent-up emotions.
Next time you feel overwhelmed, try standing up and shaking out your hands like you’re flinging stress away. Silly? Yes. Effective? Also yes.

Strategy 2: The Emotional Label Game
Naming emotions is a surprisingly effective way to diffuse them.
When you feel angry or anxious, try saying, “This is anger” or “This is worry.”
Labelling takes the power out of emotions and reminds your brain that it’s in charge.

Coaching Activity:
"The Emotional Check-In"

Set a timer for three times a day.
When it goes off, pause and ask:
What am I feeling right now?
Where do I feel it in my body?
What do I need to release it?
Write down your answers over a week and notice patterns.

11/02/2025

The Silent Ripple: How Mind-Body Alignment Changes Everything

Imagine your mind as the captain of a ship and your body as the vessel. When they’re not in sync, the ship drifts aimlessly, often into stormy waters. This disconnect can show up in surprising ways: the mum juggling work and kids who can’t seem to shake off chronic fatigue, or the entrepreneur whose back pain mirrors their relentless drive for perfection.

But when the mind and body align? That’s when the magic happens. You make decisions with clarity. You feel energised instead of drained. Even during emotionally tough times, like dealing with rejection or feeling unappreciated, you have the resilience to bounce back.

Ever heard of "embodied intelligence"? This is your body's ability to communicate what your mind hasn't yet figured out. For example, your stomach flipping before a big decision isn’t random; it’s a signal that your body knows something you need to acknowledge.

Coaching Activity:
Decision Body Compass

Think of a decision you’re struggling with.

Say the two options aloud. For example, “Option A: Stay in this job. Option B: Look for a new one.”

Pay attention to your body. Which option makes your chest feel tight? Which one feels like relief?

Use this as a guide to explore what’s really holding you back.



image from dailypioneer.com

04/02/2025

February Topic
The Mind-Body Connection: The Bridge We Often Ignore

We live in a world where the mind and body are often treated as two separate entities. You go to the GP for a sore back and a therapist for stress, but rarely do we pause to consider how interconnected they truly are. The truth is, your racing mind might be responsible for your aching shoulders, and that tension headache might be shouting about unresolved emotions.

Think of the mind and body as dance partners. If one stumbles, the other inevitably falters. In coaching, we work to bring them back into harmony, so they flow seamlessly together. This is particularly crucial during life’s messier moments—dealing with a difficult boss, feeling overwhelmed by your kids, or trying not to crumble under the weight of “having it all.”

Why It Matters
Ignoring this connection can leave you feeling stuck. Stuck in anxiety, stuck in unhealthy habits, stuck in a body that doesn’t feel like your own. The mind-body connection isn’t just about managing stress or emotions; it’s about learning to listen to what your body is telling you about your life.

Coaching Activity:
"The Tension Tracker"

Take a moment to sit quietly.

Close your eyes and scan your body from head to toe.

Where do you feel tension? Shoulders? Jaw? Stomach?

Ask yourself: What emotion is living here? Frustration, fear, excitement?

Write down one small action to ease that tension—perhaps a stretch, a deep breath, or simply recognising the feeling.

12/12/2024

26/11/2024

Post 4: Maintaining Boundaries – The Ongoing Journey

Congratulations! You’ve laid the groundwork for establishing healthy boundaries. Now, let’s discuss how to maintain these over time, ensuring they become a part of your life. Just like a well-tended garden, boundaries require regular attention and nurturing to flourish.

Maintaining boundaries is akin to caring for a garden—it requires regular attention and nurturing. Studies show that consistent boundary-setting reduces anxiety and promotes a healthier self-image. When we uphold our boundaries, we reinforce our self-worth and establish a clearer sense of identity. Think of it like the foundation of a house; without a solid base, the entire structure becomes unstable.

Challenges will inevitably arise, especially when dealing with like guilt, fear of abandonment, or even loneliness. It’s essential to recognise that setting boundaries doesn’t mean you care any less; in fact, it often enhances your relationships by creating . Consider the analogy of a riverbank: the banks guide the flow of water, ensuring it stays within its course. If the banks erode, the river becomes unpredictable and chaotic. Similarly, when we fail to maintain our boundaries, our emotional landscape can become turbulent and overwhelming.

Now, let’s introduce another activity: The Boundary Maintenance Plan. Create a dedicated space—either in a journal or on your computer—where you can track your boundaries and reflect on your experiences. Here’s how to structure it:

List Your Boundaries: Write down the key boundaries you’ve established in different areas of your life (work, family, friends).

Reflect Weekly: Each week, take a few moments to reflect on how well you’ve maintained these boundaries. Ask yourself:
- Did I uphold my boundaries this week? If not, what challenges arose?
- How did I feel when I asserted my boundaries?
- What adjustments can I make for next week?

Set Goals: For the upcoming week, identify one specific boundary you want to focus on reinforcing. This could be as simple as ensuring you leave work on time or being more in group settings.

By regularly revisiting this plan, you’ll cultivate a proactive approach to boundary maintenance, allowing you to adapt and grow as needed.

If you’re ready to continue your journey of and boundary-setting, I invite you to connect with me. Together, we can navigate the and of maintaining healthy boundaries in your life. Book your free session today, and let’s make this journey together!

Image from https://lnkd.in/emZXca5B

19/11/2024

Post 3: Strategies for Achieving – The Practical Toolkit

Having established the importance and impact of boundaries, let’s dive into that you can implement to cultivate and maintain them effectively.

Think of boundaries as a well-crafted recipe—each ingredient represents a different aspect of your life that requires careful consideration. This concept resonates in culinary arts, where balance is key. Too much salt can ruin a dish, just as too few boundaries can disrupt your .

Many individuals find it challenging to with family, particularly around the holidays. Picture yourself at a family gathering where every aunt and uncle feels entitled to ask personal questions or share unsolicited advice. Navigating this can be tricky and emotionally charged, often leading to feelings of frustration or inadequacy. By expressing your need to avoid sensitive subjects, you’re not only protecting your emotional wellbeing but also fostering healthier communication dynamics within the family.

: Picture yourself in a meeting where colleagues continuously interrupt you. Setting a boundary by politely requesting that everyone takes turns speaking can not only assert your place in the discussion but also encourage a culture of respect within the team.

Expectations: Imagine a close friend who often seeks your advice but then dismisses your input. By clearly stating your boundaries regarding how you wish to be treated, you empower yourself and reinforce the value of your voice in the friendship.

Let’s create your Boundary Blueprint! Start by identifying three key areas in your life where you want to set clearer boundaries. For each area, write down specific strategies to achieve this. For example, if family gatherings are , you might plan to politely excuse yourself when conversations become uncomfortable.

Image from https://lnkd.in/eVwAwevq

12/11/2024

Post 2: The Impact of on Our Lives – Shifting the Narrative

In our last post, we discussed the significance of boundaries. Now, let’s delve deeper into the profound impact they can have on our lives. Setting boundaries isn’t just about saying ‘no’; it’s about redefining our personal narrative and reclaiming our power.

Think of boundaries as a personal security system. When you lock the doors to your home, you’re not being unwelcoming; you’re ensuring your and comfort. Similarly, healthy boundaries protect your mental and emotional space. This idea is echoed in various fields, from architecture (creating safe spaces) to cybersecurity (defending personal information).

Many people struggle with the fear of disappointing others, often feeling guilty for their needs. This guilt can stem from childhood experiences, societal expectations, or simply a fear of confrontation. It’s crucial to confront these emotions head-on.

Picture a classic movie scene: the protagonist stands up to a domineering character, breaking free from their oppressive grasp. This moment of defiance is powerful—it’s the essence of what setting boundaries can achieve.

Now, let’s try another : The Boundary Challenge. Identify one situation this week where you can practise asserting your boundaries. It could be a simple ‘no’ to an invitation that doesn’t serve you or a request for a colleague to respect your work hours. Track how it feels to assert yourself and the reactions you receive.

Image from positivepsychology.com

06/11/2024

Welcome to my Series on Setting

Have you ever felt like a character in a chaotic sitcom, where everyone else’s demands overshadow your own needs? You’re not alone. In today’s fast-paced world, it’s easy to get swept up in the tidal wave of responsibilities, whether at work, home, or social circles. Healthy boundaries serve as the lifebuoys that keep us afloat amidst the chaos, helping us define where we end and others begin.

Let’s take a moment to explore boundaries through an unconventional lens. Imagine boundaries as the physical barriers of a garden. Just like a garden thrives when properly fenced, we flourish when we set limits. Without boundaries, we risk letting the w**ds of stress, anxiety, and resentment invade our personal space.

Research in psychology suggests that people with well-defined boundaries report lower levels of stress and greater emotional wellbeing. Think of it like a well-orchestrated symphony; each instrument (or aspect of your life) has its own space, allowing for a harmonious performance. When one instrument dominates, the whole piece becomes a cacophony.

When was the last time you felt by someone else’s emotional baggage? Maybe a friend constantly vents their frustrations, leaving you drained. This is a common scenario where boundaries become essential. Another situation could be the relentless work demands that blur the line between professional and personal life, leading to feelings of guilt and inadequacy.

In these moments, it’s crucial to recognise the at play— , , or even anger—and understand that it’s perfectly okay to prioritise your wellbeing.

To kickstart your journey towards healthier boundaries, I invite you to try this exercise: The Boundary Inventory. Take a moment to jot down the areas of your life where you feel your boundaries are weak. Is it with family, friends, or at work? Next, note the emotions that arise in these situations. Recognising these patterns is the first step towards reclaiming your space.

Image from tallboxdesign.com

21/10/2024

Here is the link to my article on Letting Go in case you missed the series previous month.

Letting go—it sounds simple, but for many, it's one of life’s hardest challenges. Whether it’s clinging to past mistakes, toxic relationships, or outdated beliefs, the weight of holding on can slow you down, draining your energy and happiness.

24/09/2024

Post 4: Making Letting Go a

We’ve journeyed through the reasons for letting go, the transformative impact it can have, and some unconventional strategies to get you started. Now, it’s time to talk about how to make letting go a regular part of your life. Because, let’s face it, life has a way of constantly giving us new things to hold onto.

The Daily Check-In
One of the most effective ways to make letting go a habit is through daily check-ins. Each morning, take a few minutes to ask yourself, “What am I holding onto today that’s not serving me?” It could be as small as a minor annoyance or as significant as a lingering resentment. The key is to be honest with yourself.

Think of this practice like brushing your teeth. Just as you wouldn’t skip a day without cleaning your teeth, don’t skip checking in with your emotional and mental health. Regular maintenance prevents build-up and keeps you feeling your best.

Letting Go in Real-Time
Another approach is to practice letting go in real-time. When something bothers you—whether it’s a harsh word from a colleague or a disappointing outcome—try to address it then and there. Acknowledge the feeling, process it, and then consciously decide to release it. It’s like nipping a w**d in the bud before it has the chance to grow.

This real-time letting go can be particularly useful in high-stress situations. For instance, if you’ve just had an argument with a partner, instead of stewing over it, take a few deep breaths and ask yourself, “Is this worth holding onto? What do I gain by clinging to this anger?”

Building
Over time, the more you practice letting go, the more resilient you become. You start to realise that you can handle whatever life throws at you without carrying the burden of it. It’s like developing a — the ability to bounce back quickly and keep moving forward.

Think of it this way: Life is like a river, always flowing and changing. When you hold onto things, you’re like a boulder, stuck and immovable, while life rushes past you. But when you let go, you become like the water—fluid, adaptable, and free to flow with whatever comes your way.
Activity: A Week of Letting Go

For one week, commit to the daily check-in and practice real-time letting go. Keep a journal of your experiences. How does it feel? What changes do you notice in your mood, interactions, and overall outlook? At the end of the week, reflect on how this practice has influenced your life.

Letting go isn’t a one-time event; it’s a lifelong practice. If you’re ready to make it a regular part of your life but need some guidance, I’m here to help. My sessions are designed to support you in developing resilience and making letting go second nature. Contact me today, and let’s start your journey toward a lighter, more fulfilling life.

17/09/2024

Post 3: Strategies for —The Unconventional Path

In our previous posts, we’ve discussed why letting go is essential and the incredible impact it can have on your life. Now, let’s get into the ‘how.’ But not the usual advice you’ve heard a hundred times. We’re going to explore some unconventional strategies that just might surprise you.

Strategy 1: The Art of
We’ve all been told to face our problems head-on. But sometimes, taking a step back and redirecting your focus can be the key to letting go. Think of it like trying to get a song out of your head—the more you focus on it, the more it sticks. By intentionally engaging in activities that completely absorb your attention, you can give your mind a break and allow those persistent thoughts to loosen their grip.

For example, try learning something completely new—like a language or a musical instrument. The intense focus required will naturally shift your away from what you’re trying to let go of. It’s like giving your mind a holiday, and when you return, the problem often feels less pressing.

Strategy 2: The Power of
Movement isn’t just for the body; it’s a powerful tool for the mind. Activities like yoga, dancing, or even a brisk walk can help release stored emotions and tension. Think of your body as a storage unit for . By moving, you’re literally shaking them loose.

Dancing, for instance, can be incredibly freeing—especially if you let yourself move without judgment. It’s not about performing; it’s about expression. As you move, you may find that emotions you’ve held onto start to surface and release.

Strategy 3: The ‘ ’ Game
This one might sound a bit odd, but bear with me. Often, we hold onto things because we’re afraid of the unknown. We imagine the worst-case scenario and cling to the familiar out of fear. But what if we flipped that script?

Play the ‘What If’ game with a twist. Instead of imagining the worst, ask yourself, “What if the best possible outcome happened instead?” What if letting go of that toxic relationship led to finding true love? What if leaving that job opened the door to your dream career? By focusing on positive possibilities, you begin to loosen the hold that fear has over you.

Activity: Choose Your Unconventional Strategy
Choose one of the strategies above and give it a try this week. Notice how it feels and what impact it has. Remember, there’s no right or wrong way to let go—sometimes the path less travelled is the most effective.

If these unconventional strategies intrigue you, but you’re not sure how to apply them in your life, let’s talk. I offer sessions that can help you explore these techniques in a way that’s tailored to your unique situation. Reach out today, and let’s find the strategy that works best for you.

10/09/2024

Post 2: The Ripple Effect—How Letting Go Transforms Your Life

In our last post, we explored why is so difficult and the toll it takes on our lives. Today, let’s dive into the transformative power of letting go and how it creates ripples that extend far beyond the initial act.

The First Ripple:

When you let go, the first and most noticeable change is in your mind. It’s like clearing out a cluttered attic. Suddenly, there’s room to breathe, think, and be creative. This newfound mental space often leads to better decision-making, reduced anxiety, and a more positive outlook on life.

Think of it like this: your mind is a garden. If it’s overrun with w**ds— , old grudges—there’s little room for flowers to bloom. By pulling out those w**ds, you give space for new, healthier thoughts to take root.

The Second Ripple:
The next ripple extends to your emotional well-being. Letting go isn’t just a mental exercise; it’s deeply emotional. It’s about allowing yourself to feel, process, and then release. This emotional release can lead to healing in ways you never expected. Old wounds start to close, and you find yourself more open to joy, love, and connection.

Consider how this emotional healing could impact your relationships. When you let go of past hurts, you’re less likely to project those onto others. It’s like wiping a smudged window clean—you can finally see clearly again, and others can see you, too.

The Third Ripple:
Believe it or not, letting go can even have physical benefits. , , and often manifest in the body as tension, headaches, or even chronic conditions. By letting go of the emotional and mental burdens, your body begins to relax, heal, and restore itself.

Imagine your body as a musical instrument. When it’s out of tune—due to stress or negative emotions—it can’t produce beautiful music. But when you let go, you’re essentially tuning your body, allowing it to function at its best.

Activity: The Ripple
Start a ‘Ripple Journal’. For one week, take note of the small changes you observe after intentionally letting go of something each day. Perhaps you’ll notice you’re sleeping better, feeling lighter, or even smiling more. These ripples, though small, add up to significant change.

If you’re struggling to see those ripples in your own life, can provide the guidance you need. I’m here to help you navigate the letting go process, step by step, so you can experience the transformative effects for yourself. Reach out to me today, and let’s start creating those ripples together.