Author: Gary Janit

Couple Therapy

How to Talk So You Will be Heard

How to Talk so you will be Heard - two children talking

  In the last 1-minute Relationship Snippet, we mentioned that listening is an art and can benefit your relationship connection immensely. Equally as important as good listening is how you speak and what you say.  The following are some suggestions when talking… Try sharing without any shaming blaming or criticising. Try sharing using ‘I’ language rather than ‘you’ e.g. ‘I feel close to you when…’ Try sharing without generalisations such as ‘you always’ or ‘you never’. Try sharing as many appreciations as possible especially before sharing any frustrations Try keeping any frustrations short and sweet, being mindful that it is challenging to listen. Try appreciating your partner after they listen to you. Try Read More

Mindfulness Meditation

Doom & Gloom FM to Happiness FM

The image above is of an old-fashioned car radio. Today, just like in the old days, if you were listening to the radio and did not like the music, commentary or news…what would you do? You would change channels from ‘Doom & Gloom FM’ to a more pleasant station such as Classic FM, Gratitude FM, Positivity FM, Happiness FM etc…you get the idea!  Just like you can change frequencies on a radio to a more pleasant channel, so too can you change the frequency of your thoughts to a ‘higher-more-pleasant-frequency’ such as: Gratitude FM – thoughts of appreciation & gratitude where you Read More

Healthy Living

Hungry, Thirsty or Craving – Part 1

Hungry Thirsty or Craving - young child drinking greedily

Hungry, Thirsty or Craving – Part 1 For many years, I used to mistakenly think I was hungry when actually I was thirsty. Thirst, hunger and cravings can be easily confused!  This 1-minute snippet will focus briefly on thirst…the next two snippets will highlight hunger and cravings. The next time you are feeling hungry, check if you are actually thirsty…your body often confuses being thirsty with hunger! Drink a glass or two of water…and then wait 20 mins. See how you feel then.  This simple change, as well as making sure that you drink enough water throughout the day, could lead to Read More

Healthy Living

What Are Your Struggles & How Can I Help You More?

touching hands

You may have noticed by now that you receive a weekly health & well-being short 1-minute email on most Sunday mornings. I am hoping that you find them helpful? And thanks to those who give occasional feedback. It is much appreciated. But I would like to be even more helpful…  Let me know what you struggle most with so I can make sure that my weekly 1-minute emails are of great use…  Do you struggle most with: Emotional eating…eating for other reasons such as boredom, anxiety, stress, loneliness etc? Managing cravings and strong urges for sugary, salty and/or fatty foods? Getting back on Read More

Healthy Living, Mindfulness Meditation, Stress Management

How You See Yourself Is Extremely Important!

who are you

How You See Yourself Is Extremely Important! Change is hard. You’ve probably noticed that! We all want to become healthier people but even if we get really inspired and start doing things better, it’s tough to actually stick to new behaviours. James Clear  in his famous book, ‘Atomic Habits’ says that the following can make change easier: Believe in a new healthy identity and then prove it to yourself.  To change your behaviour for good, you need to start believing new things about yourself. You need to build identity-based habits.  Many people mistakenly begin the process of changing their habits by focusing on what  they want Read More

Mindfulness Meditation, Stress Management

Do You Worry? Try This!

Do You Worry? Try This! - two worried lookng hen eggs

Do You Worry? Try This! We have mentioned before in these 1-minute emotional well-being snippets that your mind is not always your friend!   For example, many of us may think in the following ways: ‘what-if’ type worries, worst-case scenario thoughts, self-critical thoughts, ruminating & dwelling on the past etc.  This is what most minds do which can lead to feeling irritable and tense, often even experiencing anxiety or sometimes panic attacks. In order to manage the mind in as helpful a way as possible, try the following suggestions: Accept whatever you may be thinking or feeling. There is tremendous power and decrease in anxiety when embracing the state of acceptance. Read More

Counselling, Couple Therapy

Is There More?

Growth Mindset - blackboard with text

Is There More? As mentioned previously, listening is an art and can benefit your relationship connection immensely. A great question to ask your partner or spouse when you are listening, is ‘Is there more?’…and of course to really mean it! A very simple three-word question that shows you are interested and happy to listen to whatever else your other half would like to share. A suggestion when listening… Try listening with an open heart Try listening without judgement Try listening without planning your response Try listening to completely understand the other Try asking ‘Is there more?’ when the other person has finished speaking Try it out with the people in Read More

Mindfulness Meditation, Stress Management

Growth Mindset

Rather than becoming disheartened and sad because of one’s health difficulty, instead, try and accept the challenge as an opportunity. An opportunity to grow and harness all the wonderful inner resources that are beneath the surface. We all know of many stories of how adversity has led to greatness. Or those who may have hit ‘rock-bottom’ which led to an awakening. Often the ‘fall’ is followed by a period of growth and upliftment. It is a bit like the seasons, where following the dark dormant winter months, spring and summer follow.   Whatever your health challenge may be, including being overweight or obese, this Read More

Healthy Living

Mindful or Mindless Eating?

mindful eating

Mindful or Mindless Eating? Most of us tend to go about much of our lives on automatic pilot. This is a challenge for most human beings to live as conscious a life as possible…living with as much awareness & presence as possible. This lack of awareness also applies to how we manage our health, well-being as well as our relationship to eating food. When it comes to eating, this can often be quite a rushed experience for many, with little attention on the experience of noticing and appreciating the food being eaten. For instance, many of us may eat whilst doing something else Read More

Mindfulness Meditation

The Wizard of Oz

the wizard of oz

The Wizard of Oz Remember the story of ‘The Wizard of Oz’… After a tornado hurls through Kansas, Dorothy and her dog, Toto, are swept away from their home to the colourful and vibrant Land of Oz. To find their way back home, they must embark on a journey to the Emerald City, where the Wizard of Oz lives. On the way, they are joined by a Scarecrow who wants a brain, a Tin Man who wants a heart, and a Cowardly Lion who wants courage. They are hopeful that the Wizard will be able to fulfil their wishes, but not Read More