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I launched my company, Kids, More S.U.G.A.R., in 2020, starting with a coloring/storybook series called Cell Phone Sir S.U.G.A.R. that teaches children (ages 5 to 10) the power of positive thinking and speaking via affirmations. Naturally, people started to ask, “But what about the older children?” While developing my teen product line, I launched my Empower Teen Self-Esteem podcast and a teen money management course. Then, people began to ask, “What about adults and parents?” The message was clear that when you educate the parents and adults around children, you increase the chances of a child retaining and implementing the lessons.
During this time, both the COVID-19 pandemic and mental strain on children and adults was worsening. I began hearing regularly from people around the world about their heightened mental stresses. I heard this from both individuals and from small business owners; the pandemic had detrimental financial impacts on small business owners due to restrictions and shutdowns.
Meanwhile, I joined a social media app called Clubhouse, which enabled me to have meaningful conversations with people all around the world within a matter of minutes. In Clubhouse rooms, I got to hear from and bond with people who are doing phenomenal work to help kids, teens, and adults. These were mostly small business owners and individuals with passions and missions of helping, healing, and making others whole. Simultaneously, the outcry of mental stresses and strains grew louder.
In hearing the acknowledgement of the significance of small business owners from community members and the government alike, I quickly came to the realization that most understand that small business owners are the backbone of many economies around the world. During these epiphanies, I heard mentions of a variety of small business industries, but none seem to be mental wellness businesses. It was almost as though when we were discussing small businesses, we were only thinking of the mom-and-pop shops that we pass in our travels.
Because of this, I was afraid that we had totally overlooked small business owners who do the work that is critically needed. It felt ironic that those who were receiving the calls for mental support were not as prevalent in the conversations around those small businesses whose economies we needed to protect and help sustain.
Therefore, I figured there must be a way to marry the two: the public that needed this help and support with the people who have passionately committed their lives to it. This event is bringing together mental wellness small business owners from all around the world to uplift and enlighten the public of the multiple avenues you can take and the tools you can use on your journey to mental wellness. This is more than an event - it’s a mental wellness and positivity experience. This is very much a grassroots event that is leveraging the synergy of powerful people unifying for one powerful purpose. So how did the Global M.A.P.S. ® event come to be? It was laid on my heart. I shared the vision with other like minded people and they said let’s get together and make this happen.
By Johann Callaghan – Certified Health and Sleep Science Coach, Author, Online Trainer, Podcaster
Sleep is vital on all levels; physically, emotionally and mentally. Without adequate amounts, you feel sleepy. You may also experience other obvious signs and symptoms such as crankiness, headaches, and/or trouble concentrating. However, there are even more serious consequences of not getting enough shut-eye. We cannot survive without sleep. In fact, the longest time without sleep on record is 11 days. Sleep is truly one of the most important yet often overlooked factors of staying healthy.
On a physical level, we need sleep to restore our bodies, to heal and rejuvenate after the day. The body is producing critical hormones and our immune system is busy fighting infections. ‘Coronasomnia’ is a new phenomenon that’s hit people all over the world as they experience sleep problems linked to the stress of life during Covid-19. This is having a negative impact on the immune system as a result, causing us to be more susceptible to viral and bacterial infections among others.
Sleep deficiency can cause imbalanced blood sugar, inflammation and reduce insulin sensitivity. Lack of sleep increases potential for weight gain and unstable blood sugars, which then increases your risk of diabetes. Heart disease is also higher if you are chronically sleep deprived. If not treated, over the long term can cause obesity, type 2 diabetes, heart attack and stroke. According to the National Sleep Foundation, despite exercise, age, weight, and smoking habits, your risk of heart disease goes up if you do not get enough sleep.
Brain and Cognitive Function
When we sleep, the brain is repairing and renewing cells and clearing out toxic waste. A toxic protein called beta amyloid and tau proteins is known to build up in patients with Alzheimer’s disease. A NIH-funded team of researchers has evidence that a chronic lack of sleep may worsen the disease and its associated memory loss.
Good sleep is important for brain and cognitive function including problem solving, decision making, attention, alertness and concentration. Deep sleep is necessary to consolidate memories to long term memory, for learning and the ability to recall memories. If you stay up late cramming for an exam, chances are you will not be able to retain the information nor recall it the next day. A recent 2015 study in the Journal of Child Psychology and Psychiatry showed that children’s sleep patterns can have a direct impact on their behavior and academic performance.
You already know that you feel irritable and short-tempered when you don’t get enough sleep. Chronic lack of sleep, however, also increases your chances of depression and anxiety. Because of your reduced ability to handle stress and your increased irritability, it makes sense that your personal and work relationships will suffer. When your sleep is disrupted and you face the daily stressors, life becomes so much more challenging. Stress is going to come one way or another. Being in the right state of mind can completely alter how you deal with and perceive the stress that comes your way.
Sleep deprivation is tied to so many health issues. For optimal and long-term health, sleep needs to be a top priority and we need to remember that it is absolutely essential for our emotional and mental well-being. Sleep problems are particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder (ADHD).
There are lots of tips to diet, health and getting a good night’s sleep. However, it is important to note that everyone is different and may have different requirements. It could be genetics, your ancestry, gut health and/or stress levels that have an impact on your sleep requirements. It is just a matter of finding that out by listening to your body and what works for you.
According to the CDC, the breakdown is as follows:
- Newborns (0–3 months):14–17 hours
- Infants (4–12 months):12–16 hours
- Toddler (1–2 years):11–14 hours
- Preschool (3–5 years):10–13 hours
- School age (6–12 years):9–12 hours
- Teen (13–18 years):8–10 hours
- Adult (18–60 years):7-plus hours
- Adult (61–64 years):7–9 hours
- Adult (65+ years):7–8 hours
Top 10 Sleep Tips
The key to optimising your sleep is to stay aligned with your circadian rhythm, creating good daily routines and adopting a wind down routine.
Here’s some things that can help:
- Get sunshine in the morning. This could be as simple as pulling back your curtains. Sunshine helps to turn off Melatonin, our sleep hormone and wake you up quicker. Getting sunshine outdoors, helps make vitamin D which helps make melatonin, helping you get asleep and stay asleep during the night. Low levels of vitamin D has been linked to higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration.
- Create a wind down routine. This is vital because sleep requires a gradual slowing day before going to bed. Blood pressure, core body temperature and heart rate must slow down to enable the onset of sleep. You can read a book, take a shower, meditate or do gentle yoga, whatever works for you.
- Wake up at the same time every day. The body loves routine so by getting up at the same time creates a natural wake up without an alarm clock. This resets the circadian rhythm for the day ahead and in turn enabling a better night’s sleep. Your sleep starts from the moment you wake up.
- Turn off electronic devices 1-2 hours before bed. Electronic devises emit a blue light which mimics daylight, upsetting your circadian rhythm and blocking melatonin, your sleep hormone. They also emit harmful electronic-magnetic radiation. Turn your phone onto flight mode and turn off Wi-Fi routers at night.
5. Exercise and movement. Exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically and restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety. However, it is not a good idea to do strenuous exercises late at night because it raises core body temperature and increases cortisol and adrenal. This combination is not ideal when winding down at night. Instead you can do gentle exercises like yoga or stretching.
6. Don’t eat heavy meals 3-4 hours before bed. The body’s metabolism is slower and can’t digest food effectively while sleeping. This can result in various issues, such as indigestion, and acid reflux. Also, eating late increases chances of mental exhaustion.
7. Stay hydrated. Drink a glass of water first thing in the morning. We are primarily made of water and it is essential for life. It optimises blood pressure, regulates body temperature and is required for eliminating of waste. With warmer weather and more outdoor activities it is essential to stay well hydrated.
8. Keep your bedroom cool and dark at night. As nighttime approaches, our body temperature naturally drops, signaling that it’s time to slow down and get some rest. By keeping your bedroom cooler (between 60°F and 68°F degrees/16°c and 20° c), you’re reinforcing your body’s natural instinct to sleep. Light and darkness are powerful cues that tell your body it’s time to rest, or get you ready for a productive day. So, it’s no surprise that light in the bedroom has an impact on the quality of your sleep. Use lighter bedding and cotton sheets which helps your body to breathe and stay cool, especially during the summer.
9. Avoid alcohol and caffeine. Alcohol has a sedating effect and does not enhance natural sleep. It restricts REM sleep and can cause fragmented sleep. It is also a diuretic and may cause you to go to the bathroom. Caffeine is a stimulant and it can take a long time to metabolise. If you are an avid coffee or soda drinker, you may find it difficult to wind down for sleep at night and instead being wired and tired.
10. Take magnesium. This mineral plays an important role in your mood, metabolism, maintenance of your bone and heart health, as well as promotion of healthy sleep. It’s involved in hundreds of chemical reactions in your body. Magnesium is also involved in your body’s reaction to stress, and it is helpful in reducing anxiety as well. Insomnia has also been linked to low magnesium levels. Magnesium plays an important role in ensuring you enter the deep, restorative stage of sleep. Magnesium is not produced by your body. Therefore, you must get it in food sources or through supplements or a topical magnesium spray. Food sources include dark leafy vegetables, dark chocolate, broccoli, avocados, nuts (almonds, chasews and brazil) and seeds.
Good quality sleep is vital for everyone’s health and well-being. It is often neglected and overlooked as not important and therefore not prioritised. Create a new attitude and perspective on the importance of sleep and create the life you love with health and happiness for yourself, your family and your children. You simply cannot achieve optimal health without taking care of your sleep.
Want FREE sleep help that you can put to use right away? Download a copy of our free guide, Improve Your Sleep, Improve Your Health! The guide is available to download instantly, which means you can start using the techniques in it as early as tonight. So download now, and learn why you are so tired – and what you can do about it.
A better night’s sleep could be just a few clicks away. So don’t wait – download now, and start your journey to better sleep tonight!
Subscribe to my podcast ‘Empowering Family Health’ on YouTube
Sign up for my free Webinar Masterclasses: (Next event 18th Feb 2021)
For more information about talks and events: https://JohannCallaghan.com
Empowering Sleep Success Online Group Coaching Program (This course is also available as a self-paced study course without me)
Join the Sleep Success Online Community for Sleep Tips, Myths and facts.
The importance of sleep video
Mental wellness can be defined as "a state of wellbeing in which the individual realizes his or
her abilities, can cope with the normal stresses of life, can work productively and fruitfully,
and can contribute to his or her community," according to the World Health Organization.
Many people are starting to understand that often small improvements in wellbeing can
increase our ability to lead a more fulfilling life.
"The Most Important Things in Life are the Connections You Make with Others." - Tom
The Global Interview is delighted to support and connect with the M.A.P.S 2021 Global
Mental Wellness and Positivity Experience from September 12th -18th. We support the
M.A.P.S vision of a world where every child and adult has the resources and support needed
to maintain mental wellness, in addition to a positive mindset that can sustain them
throughout their lives. Plus, the people providing the guidance and support are valued and
always in an excellent position.
The Global Interview is proud to be an event partner for this critical initiative. It is a pleasure
to work with Elain Sugar, Founder and Treasurer and the broader team in helping to support
About The Global Interview
We publish interviews from around the world with leading creatives, leaders, thinkers,
entrepreneurs, founders, investors, business owners and people who are making a real
difference. Find out more at https://theglobalinterview.com/.
I have a strange relationship with heights.
Not quite fully afraid of them – I can climb ladders, high peaks, go onto tall roofs etc.
But there is definitely fear there.
And last week, while on holiday with my daughter, I figured out that moving objects are the trigger!
She is mad about animals and we saw a sign along the road. So off we went to book her in for a treck.
“You too Mum!”.
Yikes…but “go on so”.
All was fine until they brought George out, saddled him up, and called me over.
So tall! And I am not.
The fear rush as I am now on board a moving object.
The trainer is saying way too many words too quickly about holding reins, pull this way, that way, how to activate him, and so much more.
George is shuffling his feet. “Stop! I want to get off!”
A young lady comes over and leads us out. My heart is literally pounding out of my chest. I don’t know where my own lady is as my head is frozen in place.
“It is only a stroll. It is only one hour. Come on girl you can do this”… I say in my mind. And then I remember. I remember to breathe. (I think I had actually stopped).
I breathe deeply. 3 times. Instant impact. So I continue to do so. Body relaxes… into the saddle. George is strong. George has done this a million times. George has got this! I keep breathing, as focused breathing brings me fully into the present. And in the present moment, all is well. There can be no “what if’s” thinking. I am just in the moment of the deep breathing. And I let go. Not of the reins, but of the fear. And I trust George.
Now I can see the look around me and see the beautiful Connemara landscape. I can even turn my head to see my daughter behind me with the happiest of faces. And I start chatting.
I am not going to lie – there was not a complete let go – a moment of George deciding to do a few funny moves was startling. But enough for me to actually enjoy the moments of this holiday activity. Enough to say I might try it again soon!
In summary, action is powerful for fear. But combine it with focused breathing, and it becomes something you can actually enjoy and repeat.
So, what is your fear? What is it stopping you from doing? What fun or business thing are you allowing it to hold you back on? Reach out if I can be of any support to you.
Meditation & Self-Care Coach
In yoga, heart-opening poses are not only beneficial for physical wellbeing but also for emotional healing! Think of phrases like “It hurt my heart”, “My heart felt heavy” etc. These are not just sayings, our heart is an amazing VITAL organ in our body and our overall wellness is dependent on it and therefore opening our heart and softening the general chest area is beneficial to our whole body wellness.
Our heart is associated with the feeling of love. Being able to show love and give love to those around us but also to ourselves. We also need to be able to receive love from those around us. But sometimes due to previous life experiences and the hurts that the heart experienced we choose to close it up. So how do we open it?
~YOGA POSES – heart-opening poses such as Cobra, Cow, Camel, Fish are great at opening the heart.
~AFFIRMATIONS – “I am worthy of the purest love”, “I release and let go of all resentment”, “I am loving to myself and others”, “There is an infinite supply of love”
~OILS – YLANG YLANG. Ylang Ylang is the oil of the heart. When inhaled it helps experience loving feelings towards yourself and others.
~CRYSTALS/COLORS – Pink quartz is a great crystal to support the heart chakra. Also, the color of green is associated with the heart chakra.
Life Mind Coach, Creator, Thinker
Therapist & Author of INSPIRE HEAL EMPOWER
When I was brought to the edge or some might call it a life crossroads. I had one of two choices to make, I had to decide to RISE or Fall.
I choose to RISE!
The life changing moment for me was when I truly recognised I was not my thoughts.
At that moment I knew’ I was good enough, I wasn’t stupid and I mattered.
You can choose to believe or not believe the following statement.
One of the kindest acts you will ever do for yourself is to arrive at an understanding that you are not your thoughts.
Yes I’ll say it again’ “You Are Not Your Thoughts.”
Some experts say as humans we have between 60,000 -80,000 a day which is about 2’500 – 3’300 thoughts an hour. Other experts estimate between 50’000 thoughts a day which means about 2’100 thoughts an hour and either estimation is incredible.
Many of us on a daily basis inflict huge mental and emotional upset on ourselves by worrying, stressing about things that never happen. We limit and prevent ourselves from making choices that would enhance our lives because we believe and don’t question our thoughts.
We don't question our inner critic and the conversation that all of us are constantly having with ourselves. We don’t talk about it!!!!!
I suggest that you’ From this moment on’ know that “You Are Not Your Thoughts.”
Your thoughts are nothing more than mental cognitions, ideas, opinions, beliefs about yourself and the world that surrounds you. Thoughts come from your life experiences, your genetics but when you become aware’ that your thoughts are only thoughts and that they're not who you truly are. That’s when you can change your thinking and your life to be anything you want it to be.
In media coverage about various addictions I’ve noticed that there is very little coverage with the exception of a few brilliant people about the epidemic or addiction that humans have when it comes to their thinking.
The emotional and mental effects it’s having on our overall well-being as humans and keeping many people feeling stuck in life, feelings of not being good enough and thousands of people staying in unhappy relationships or working environments all because they tell themselves and believe that nobody else would want me.
As a consequence of those thoughts they sentence themselves to a future of daily unhappiness and place additional pressure on their mental and emotional health.
Remember’ Your peace of mind is precious, speak to it kindly!
My mindset to RISE formula has come from my own personal struggles and the experience of my thoughts and thinking spending 40 years feeling and truly believing that I was not good enough, I was stupid and I didn’t matter.
The “RISE” formula is a life changing and a powerful, effective practice when you choose to commit to doing it daily.
I encourage you from now on to begin to notice, recognise, regulate your thoughts and see them for what they really are. Their thoughts, no more no less, it’s a string of letters that’s put together to form a word.
The thought or word only becomes powerful when you believe it to be true, when you give it a meaning or a value. Choose your thoughts wisely to give yourself the peace of mind and happiness that is your birth right.
If you choose to practice my mindset to “RISE” formula you will be encouraged to practice noticing your thoughts, mentally disassociating yourself from your thoughts by looking at them, get a pen and write them down. Then start choosing and deciding what value you want to give each thought, commit to choosing thoughts that will motivate, empower and inspire you. This practice is life changing. It has enabled me to change my life completely, write a book to overcome one of my greatest challenges in life.
Remember’ I can help you to overcome your challenges, manage that inner critic and enable you to make changes that you want to enhance your life.
Right now make an empowering choice for you by going to my website downloading your free guide (part 1 of the RISE formula) and reach out to me to book your consultation.
My gentle reminder for you today and every day is that’
YOU ARE YOUR GREATEST ADVOCATE!
Life Mind Coach, Creator, Thinker
Therapist & Author of INSPIRE HEAL EMPOWER
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Last year on the 23rd March 2020 the Prime Minister of the UK announced that all the inhabitants of all four countries in Britain (Wales, Scotland, Ireland and England) would be going into immediate lockdown.
I am Welsh, live in Cardiff and at that point I had been having a lot of success with my self-penned one woman show about the French singer Edith Piaf called ‘Passionate about Piaf’, which I had recently performed in London’s West End to great acclaim. 2020 was going to be the year when we built on that success and my production company had numerous concerts lined up and we were hoping to perform the show in Glastonbury, The Edinburgh Fringe and internationally. However that was not to be. Little did we know at that point, that the pandemic would still be having a major effect worldwide, sixteen months down the line.
Fortunately for me, for the last forty years, I have always had two parallel professional careers – in creativity and knowledge sharing and I work as a master life, leadership and public speaking coach. I had done some international work by Skype but not an awful lot by that point and it was mostly in person.
On that day I realised I, and every other person in the country had a choice – I could sink or I could swim. I could sit around watching Netflix, eat donuts, get fatter and complain all year or I could use this strange new time as an opportunity for growth – which is the option I chose.
So having had a bit of a think, I decided to launch the alternative BBC – that is, the ‘Bathroom Broadcasting Coach’ – not for any other reason than the bathroom was the only wall I had in the house which didn’t have a painting or a photo on it and by the end of the first day the first ‘podcast’ was broadcast on youtube. I went on to do 74 daily episodes and it certainly kept me focussed on doing something positive which could help others in this immensely challenging time.
I covered all sorts of coaching topics from goal setting (How to eat an elephant) to ‘How to cope with good and bad days’ and finally finished my final edition which was called ‘One small thing’ which is a critical message for when you are absolutely at rock bottom and frozen with the inability to do anything to change your state. These videos are still on my youtube channel – go on, go and have a look to see if they can help you in any way. They are just as valid now as they ever were and I now have the content of a self-help book, ready to be worked on when I have the time. https://www.youtube.com/playlist?list=PLL5kFg0P4DspkX8cwjw85RjiILzOR2dPB
And as in all unexpected adversity, we see the best and the worst of humanity. Neighbourhoods came together in new ways through ‘What’s app’ groups and very, very quickly we all learnt how to use that magical machine which created new friendships and world-wide collaborations – the all-powerful earth embracing Zoom Room.
It has enabled me to network with people from literally the four corners of the world. I no longer see my potential as within the United Kingdom – no, now the world literally is accessible to me from the comfort of my tiny office in Cardiff, or even better, I can take my work with me when I care for my mother in West Wales or recently in a remote caravan in North Wales. We will all look back at this time as being as crucial to the development of all business, be that SME’s or large multinationals, as the industrial revolution will have been.
I worked as an Equal Opportunities and Diversity expert with the Welsh Assembly Government for about twelve years and there was so much resistance to remote home working - they didn’t believe the work could be done, they couldn’t trust their workers etc. etc. But what we have actually found is that people will complete their work effectively and they can be trusted. No more wasting hours in traffic, wasting time, energy, petrol and money – people have been literally going to their work in their pyjamas, some now even not venturing out of their beds to work.
But the negative side of all the remote working has been people who have been unable to cope with working on their own, of finding the discipline to get into work-mode, to be distracted by Netflix or household issues and finding that they really needed the structure and support from those working alongside them. I have worked on my own in a tiny office for all of my life so it didn’t present a challenge to me.
Recently I completed a ‘Mental Health First Aiders’ course and was astonished to hear that depression rates are twice as high now as they were this time last year, which is a very disturbing statistic. And this is even before we come out of the pandemic. There are so many issues which will have to be dealt with when we are able to control the disease – businesses which may no longer exist, redundancies, unreleased grief for those we have lost, the financial losses we have had to take and plans and dreams which never came to fruition.
So what could we and what can we continue to do to ensure we swim and not sink during these challenging times, the likes of which we have never ever seen before? Well it starts and ends with self-care and self-love. You can-not pour from an empty jug and we have all been pulled into so many different directions over the last sixteen months.
So – good food, exercise, sleep, get out in nature, learn about mindfulness, do some new things, make some new friends, be kind to someone without expecting to get anything back, be curious, do not get into the spiral of loneliness – reach out when you are struggling. All pretty simple things really and going back to Number 74 of my podcasts – ‘Do one small thing’ every day and by the end of a year all those 365 small things will have made a huge difference! And if you want to see some of the small things I have done over the last few months check me out here. https://linktr.ee/gwennodafydd
Many people think that the lockdown brought on by Covid 19 is the reason for their “unhappiness”, but the truth probably is that Covid 19 did “not” bring the unhappiness, it simply revealed it. The world was moving at such an unbelievable pace that no one was taking time to think through what they were really creating with their words, thoughts, or actions. It seems as if the COVID-19 lockdown has thrown many people off balance. To some, the problem is the job, home environment, relationships, or the lack thereof. From a Spiritual Life Coaching perspective, the real issue of dissatisfaction, disconnection, disempowerment, and disappointment all come from the same place… a lack of authentic connection with yourself and God. Because the world is no longer moving at the same pace, people are no longer able to distract themselves by wasting time on computers at work; meeting friends for endless rounds of drinks; or plain old multi-tasking beyond limits. This slowdown can be a benefit if you lean into the dissatisfaction, lean into the disconnection, take the time to see what triggers or upsets you. Things in your life need to change and now is the time to make that happen.
One of the first things you need to consider doing is pulling back your energy from engagement with others. In pulling back, you can see where you have been projecting your beliefs and opinions creating a level of conflict and chaos that comes from “domination”. Many people think that just because they have a talent or a skill that everybody wants to hear from them. Newsflash…Nobody wants their personal sovereignty invaded someone’s beliefs imposed on them. Wives don't want to feel dominated by husbands… children don't want to feel dominated by parents…blacks don't want to feel dominated by whites…people in developing countries don't want to feel dominated by people in Western countries…Nobody wants to feel dominated by anybody…Just for now, if you still have a tremendous need to comment on everything that everybody is doing, just ask “permission to land”. If you want to speak on an issue that another is sharing with you, get permission to comment before blurting things out or imposing your will. If you don’t get permission first, the result often is resistance from the person you are trying to help. If you really want to see a change in your circumstances, consider changing yourself.
As we come out of Covid, it is time to “raise the vibration” of the planet and not go back to life as usual. We must move from this place of “me, myself, and I” to a place of “we, ourselves and us”. Because the human ego operates from this place of “what about me it”, it creates division and separation which results in conflict and chaos. How do we get beyond engaging one another from this place? The answer… it is time to partner with the Divine. What is the “Divine”? In the simplest terms, it is God or the “Source of All Creation” which is the essential essence of who we are at our core that gives us our: inner knowing, inner blueprint, divine guidance, intuition. Simply put it is that part of us that “knows that it knows”. It is only from connecting to this place, that we can constructively create a new world where oneness reigns. Now is the time to change…What are you becoming?