Well Supported, Dunblane (2025)

28/04/2025

Self-Care Sunday - This a quote I can 💯 connect with!

In a world that constantly pushes us to compare, it's easy to focus on what we lack instead of celebrating what we have.

We try to have the skills and attributes we think we “should” have, while overlooking the unique strengths, experiences, and perspectives that already make us valuable.

💡 Imagine what would happen if we leaned more into our authentic talents instead of chasing someone else's version of success.

💖 Your value isn't found in what you wish you were. It's already within you!

⬇️ Take a moment to think about and share your undervalued strengths.

30/03/2025

📢 Calling all busy Mum’s, make self-care a habit this Mother’s Day.

As a Mum, self-care can be a challenge if not impossible to fit into hectic family life of school runs, after school clubs, mealtimes, the dreaded housework not to mention squeezing in a day at the office.

It is most definitely at the bottom of your to-do list and yet you know how important it is to look after yourself, to be there for your family.

But what can you do?

Well, taking time for you doesn’t have to mean expensive treats like spa days or hours of walking or meditation. A few minutes for small self-care acts can go a long way for a well earned pause on life’s biz whilst allowing the mind and body to reset.

Here are 5 easy ways to add self-care into your day

✅ Take a few minutes to move. Dance around the kitchen to your favourite high energy song or walk up and down the stairs a few times to get the heart rate going.

✅ Instead of snacking on the kids leftovers, have some healthy snacks prepared and to hand for when you need an energy boost.

✅ Have hydration moments (rather than coffee!) to drink water regularly during the day. This keeps your energy levels up and prevents fatigue.

✅ Have a break from multi-tasking to stop your mind being on overdrive. Watch a netflix episode without feeling the need to iron or check emails.

✅ Set a mobile reminder to take a moment to take a long, deep breathe in and slooooowly breathe out. This calms the nervous system and lowers heart rate and blood pressure for a more relaxed state

And the 3 key tips to making self-care a lasting habit?

➡️ Finding quick and easy ways that will realistically work for YOU.

➡️ Keeping a list of ideas that you can add into you day or week

➡️ Being consistent, start with small steps and then build on your success!

I’d love to know what works for you ?🙏

Enjoy your special day 💕

Photo of my beautiful Mother’s Day roses gifted from my Daughter 🌹

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23/03/2025

Self-care Sunday ❤️

Take some time out......

20/03/2025

📣 It's Find Your Healthy Week

We ALL have the power to make a big difference to our health and wellbeing.

With chronic health conditions of every kind on the rise and our health services under increasing pressure, it’s never been more important to start taking action to help ourselves and each other towards better health.

Our lifestyle and our habits and behaviours around what we eat, how we move, sleep, rest, manage stress and engage with our family, friends and community can all support, or undermine, our health.

The small things we do, day-in-day-out really do matter to our health and wellbeing. Making changes that nudge us toward better health can be easy with small, consistent steps which we can build up to the big, sustainable win: our better health!

The UK & International Health Coaching Association is committed to supporting everyone to make a positive difference to their health and wellbeing.

As a UKIHCA- Approved Health and Wellness Coach I can support YOU to

📆 Book a free Discovery Call at wellsupported.co.uk

11/03/2025

Stress affects our mental health but can it really cause chronic illness?

Not all stress is bad. Stress is part of everyday life and is our body’s natural response to adapt and overcome short term challenging situations.

If stress becomes a constant in our lives, then it can lead to persistent activation of our stress response system. This produces higher levels of hormones like cortisol and adrenaline which research has shown can lead to chronic health problems including

➡️ Hypertension
➡️ Heart Disease
➡️ Obesity
➡️ Type 2 Diabetes
➡️ Arthritis
➡️ IBS
➡️ Chronic Pain

So yes, stress negatively affects our long term physical health and for people who are already live with chronic illness it can exacerbate symptoms and cause flares.

💡 Recognising stress is the first step in managing it.

The tricky part is that stress symptoms don’t always show up in obvious ways like anxiety and overwhelm and therefore can be hard to recognise, particularly in people living with chronic illness who just see it as part of their illness.

🚨 Do any of the following stress symptoms show up for you?

🔹 You’re always tired –even after a full night’s sleep.Chronic stress exhausts your body and mind.

🔹 You struggle to focus. Stress impacts memory, making it harder to retain information or be organised.

🔹 Frequent Headaches & Muscle Tension – Clenched jaw? Stiff shoulders? Stress often manifests physically before we even acknowledge it emotionally.

🔹 You never get a good night’s sleep – Tossing and turning at night. Stress disrupts your body’s natural rhythms.

🔹 You have Digestive Issues – Upset stomach, bloating, or changes in appetite? Your gut is sensitive to stress and reacts accordingly.

🔹 More Irritable Than Usual – Small things that wouldn’t normally bother you suddenly feel overwhelming? Stress makes emotions harder to regulate.

🔹 Frequent illness flares– Stress weakens your immune system, making you prone to infections, and flare-ups of your chronic illness.

Stress is an unavoidable part of life, but chronic stress doesn’t have to be!

Be proactive to recognising stressors in your life and take steps to limit these as much as possible.

02/03/2025

What are effective boundaries to reduce stress and prevent burnout?

✅ Know your priorities at work and home by allocating your time and energy around these

✅ Learn to say No - “I’d love to help, but I can’t take this on just now”

✅ Set clear working hours and stop work taking over your life.

✅ Limit access to your time with set times for responding to emails and messages.

✅ Protect your rest and recharge time by scheduling time for this as you would work priorities.

✅ Be aware of your energy drainers both people and activities.

✅ Delegate & ask for help by letting go of perfectionism and trusting others to share the load.

✅ Communicate your boundaries clearly instead of assuming people know.

✅ Enforce your boundaries in a polite but firm manner and people will respect this.

➡️ Give yourself permission. It doesn’t make you selfish.

💭 What boundaries will you put in place this working week?

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23/02/2025

If you are frustrated and overwhelmed living with chronic illness, I will give you the 1:1 support you need for change to live energised and in control.

My own chronic pain experience and as a Pharmacist understanding the gap in health services sparked my passion to gain a coaching qualification, so I could support people with long term illness to discover the can do and not focus on the can’t.

My coaching qualification was my journey to discovering some of my greatest attributes. I am a people person and a great empathetic listener, who builds strong rapport and trust in relationships.

Working with a coach is about empowerment to take action.

INVEST IN YOU
DM or Book a free 15 min Discovery Session at www.wellsupported.co.uk

16/02/2025

It’s been the week of Valentine’s love !

This quote got me thinking about the consideration we show ourselves in difficult times. Take a moment to think about how you would talk to a friend or loved one in your situation.

By having patience to rationalise your inner critic you can become your own motivator, showing compassion and support in the same way you would with someone dear to you. ❤

13/02/2025

💫 HEALTH COACHING EMPOWER HOUR

Living with chronic illness?

Feel like you’re missing out on a healthy life?

➡One Hour to be Empowered - £99

Let's work together. You'll come away with an action plan giving you clarity and energy to move forward and reclaim control of your health!

➡DM to Book Now. Limited Availability.

wellsupported.co.uk

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11/02/2025

CFS Tip #10 -Remember self- care is a priority, be kind to yourself!

Many people find prioritising self- care difficult and for different reasons.

There can be the emotion of guilt around putting yourself first, to the limiting belief that there is a lack of time for such a thing or that it's pampering and only something to think about when all other “important” tasks or “to do’s “ are off the list.

For chronic fatigue self-care is one of the most important strategies for managing the condition and includes :

➡️ Checking in with yourself daily to assess symptoms and energy levels.

➡️ Listening to what your body and mind are needing.

➡️ Being realistic about what you can achieve.

➡️ Relaxation time during periods of stress or following stressful events.

➡️ Rest to recharge your energy levels for later tasks.

➡️ A strategy to optimise your amount and quality of sleep.

Taking care of you means you can live more of the life you want and be there for family and friends when they need you.

💭 How about rethinking self-care as one of your important to do’s ?

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09/02/2025

Self- care Sunday ❤️

"Open your heart to who you are right now." John Welwood

When living with chronic illness it’s a struggle to accept limitations and easy to compare yourself to the "old self" or to others who appear to do so much more in life.

These comparisons can be consuming, taking up so much of your energy and causing strong unhelpful emotions.

Accepting your current self isn’t about giving up.

It’s about adapting and moving forward from being stuck in the frustration of chronic illness to the joy of finding new ways of living and thriving.

Here are a few things that can help:

➡️ Re-frame success – Some days, success might be getting through a days’ work. Other days, it's simply listening to your body and resting. Both are wins.

➡️ Practice self-compassion – self worth isn’t tied to productivity and doing. Think I am enough as I am, even on difficult days.

➡️ Focus on what you can do – Instead of dwelling on limitations, celebrate the things you can still experience. Enjoy the small things

➡️ Build a support network – Surround yourself with understanding friends, colleagues, and like minded communities to share experience. It can make a world of difference

Self-acceptance is an ongoing process that builds confidence in who you really are, and truly supports your body and mind.

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Well Supported

28/04/2025

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