Follow our updates on Coronavirus

InTah™ Blog

Hygge for your health

December 21, 2020

Hygge (or ‘hoo-gah’) is a concept that originates from the Danish culture and encourages living with a sense of comfort, coziness and peace.

Ordinarily discussion around this topic focuses on the more aesthetic side of hygge and how to promote a sense of calm and peace in living spaces but could this trend also have a positive effect on our health and wellbeing?

The theory of hygge utilises lighting, texture, decor, warmth, colour, people and activities to enhance our everyday existence and we have uncovered ten ways in which embracing such a way of life could benefit our health.

1. A calm and comforting environment can help to ease feelings of anxiety and depression; I think we all need more of this right now.

2. Living in a cosy and simple manner could be related to a reduction in blood cortisol levels (a stress related hormone) and so help to encourage better sleep and body weight regulation.

3. Creating a cosy living space can increase our feelings of gratitude towards what we have and evoke feelings of comfort and safety.

4. We become less reliant upon unhealthy coping mechanisms (Eg. alcohol or drugs) when we are surrounded by warmth and feeling content, an occurrence that is better for our health, relationships and bank balance.

5. Hygge encourages us to nurture our personal relationships. For example we may spend time with others playing board games or in gentle outdoor activities and thus engage in conversations that improve intimacy, natural bonds and our sense of belonging.

6. Real home cooked food fixes a lot. The Danish love to eat seasonal food cooked from scratch; think warming stews, freshly baked breads and sweet treats. Could cooking allow us to connect with our food, ourselves, our appetites and each other a little more? Certainly nourishing ourselves adequately equates to better health but there is also that inner glow that comes only from sitting down to eat a hearty meal with friends and family.

7. Hygge encourages people to take gentle outdoor exercise, to immerse themselves in nature and give themselves the space required to think and refocus. The benefits of spending time outside, alone or with others, is well documented and something that we should all strive to do more of in an attempt to improve our mental and physical health.

8. Could hygge help us to switch off from social media? Could establishing a comforting and nurturing home life/setting mean that we find it easier to switch off from the outside world?…we think it could…

9. Self-care is something that is all too often put to one side, something to do later, but if your entire everyday is focused around encouraging an easy and more mindful way of life surely the practice of self-appreciation and acknowledging what we really need to do for ourselves to feel better should become easier and almost habitual?

10. Feelings of self-worth. By taking control of our lives and integrating activities alongside creating a home setting that feels cosy, comfortable and respectful of our needs, surely we are guaranteed to feel better about ourselves?

In this blog we have only scratched the surface of the wonderful lifestyle concept that is hygge, for more information we highly recommend taking a look at where you will unearth so many ways to integrate this beautiful method into your everyday.

How to achieve your wellbeing goals.

December 15, 2020

We’ve all set out with good intentions and failed miserably right?

As the end of 2020 is nigh we will undoubtedly find ourselves battling with the idea of new years resolutions, how we’d like our lives to look and wondering what we could achieve if we could only stick to a plan, but do we think about how we can actually maintain our focus beyond January 1st?

Well Intah has and here are our top five tips for staying on track and actually achieving your wellbeing goals;

Know what’s really important to you. Most of our goals revolve around a bigger why. We want to become more physically able because it means we can run around after our children and entertain them with ease, we want to have less stress at home so that we can actually enjoy our time outside of the office. Really considering your bigger picture and reasoning for goals is so important in keeping them; write them down and keep them in mind.

Shift your focus from why you can’t to why you can. All too often we fall off of the resolution wagon because we let the barriers to our end goal overpower our new habits and determination; DON’T! Make a list of all of the reasons you can achieve what you want to, have examples to hand of how other people have done it and take a moment to remind yourself of moments of strength and determination you’ve shown in the past.

Take it slow. Work backwards from your end goal and find ways to take baby steps towards where you want to be. Accept that things take time. Understand that your small actions will result in larger gains. Be patient.

Keep life simple. Keep every small step towards your end goal as simple as possible and don’t overcomplicate your everyday. Behaviour changes are best made when we hardly notice them.

Minimise distractions. Do you need to avoid certain fast food chains to reach your healthy eating goals? Do certain people tend to lead you astray? If you know that there are things that will deter you from achieving your end goal then, wherever possible, avoid them.

We really are amazing beings and capable of so much more than we sometimes give ourselves credit for.

Decide that this time things are going to be different, decide that this time you are in control and know that InTah has your back!

5 Tips to help you survive this festive season.

December 9, 2020

The festive season can feel like too much in the best of years but, as it’s 2020, a lot if us are feeling more stressed, lonely and worried than ever before.

Maybe we’ll be able to gather with family and friends and maybe we won’t.

Job losses and financial concerns.

Cabin fever and wanting to do right by our kids.

Is it really beginning to look a lot like Christmas?

The team here at Intah have been chatting about what we are going to do to help ourselves through December and into the new year and we thought we would share our top five tips in the hope that they might help you too;

  1. The present conversation. Have a chat with family and friends as early as possible around present buying, establish who is buying for who and set budgets; why inflict stress upon yourself (and everyone else) when a simple conversation could lighten everyones load?

2. Take time out. Try and get outside everyday. A walk around the block or a more grand excursion will support you in getting your daily dose of daylight, clear your head and refresh your soul.

Maybe you could combine this with a daily exercise challenge?

Walk/jog/run a certain distance and see if you can improve your time over a certain number of weeks or cycle somewhere you’ve never been before, the possibilities are endless and the benefits are bountiful.

3. Be sure to nourish yourself. It’s times like these that we really do need to do our best to take care of ourselves; body and mind. Eat the best food that you can, drink more water and rest when you need to.

Use any newly found free time to read, listen to podcasts or watch educational material; for fun as well as future work purposes.

4. Rely on routine. When nothing seems or feels ‘normal’ it is too easy just to drift through your day without a sense of time or accomplishment; take back some power by establishing a daily routine that works for you.

Wake up at the same time everyday and maybe meditate or stretch before breakfast.

Set time aside for your daily outdoor adventure or exercise.

Notice when you work best; are you able to utilise this self-awareness to your advantage?

Have a daily to-do list and complete it. This can be work related or job hunting, it could be household chores or calls with friends; it’s a visible opportunity to feel triumphant at the end of the day.

Establish a bedtime routine to encourage a deeper more restful nights sleep.

5. Look forwards. We are all guilty of looking back or dwelling on negative situations for too long now and again but we need to allow ourselves to move on. We need to step out of our own way, acknowledge where we are at and continue to strive for more.

Our lives are a constant stream of good and not so good events that we have no choice but to embrace and evolve through, where you’re at right now isn’t your forever, better times will come, remember that.

10 Alternative Christmas gift ideas

December 7, 2020

It’s beginning to look a lot like Christmas…whether we like it or not!

2020 has been an interesting year for everyone; challenging, emotional and memorable, and here at InTah we are keen to encourage you to embrace Christmas on your terms.

The festive season has never needed to be more stress free, less expensive and emotionally reflective than it is right now and to help it along on it’s merry way we’ve put together our top ten alternative Christmas gift ideas for friends and family of all ages.

  1. Gift Vouchers. Ok, hardly revolutionary in the gift buying world BUT this can help local businesses, provide people with things to look forward to and even prevent you having to head out if they can be posted or emailed to you by the seller. Maybe you could contribute towards the cost of someones training course to help them to get their career back on track? Maybe you know someone who deserves a break and would love to try a new activity? or maybe it’s an easy way to pamper a person you love; so many options!

2. Your time. Make a selection of vouchers offering services to assist or ideas to entertain your gift receiver. Maybe you could babysit or play chef for a night? Arrange a games night or a camping trip?

3. A subscription box or membership. There are some absolutely fantastic subscription services out there for all ages, tastes and budgets or maybe your person would really appreciate a pass that allows them some space, some entertainment or a new opportunity?

4. A charitable donation. Instead of buying presents and cards maybe you could let someone know that they have been part of a good deed.

5. Home made crafts or treats. From soap to sofa cushions, cakes to candles, a home made gift is always a heartfelt gesture guaranteed to brighten anyones day.

6. A sustainable lifestyle starter kit. A lot of people love the idea of becoming more eco-aware around the house but struggle to make it a reality, so why not help them? Put together some eco-friendly and natural household items (toothbrush, skincare, cleaning products etc.) in a cotton bag or wooden box and gift them a sustainable lifestyle starter kit?

7. House plants. We all appreciate the benefits of the great outdoors and I think that after this year we are all aware that bringing the outside in can be beneficial to our wellbeing, so why not help your friends and family to do just that? You could purchase pre-potted greenery or grow your own. I particularly love these mason jar indoor herb gardens from

8. For your (a lot) younger friends why not shop to spark their imagination and creativity? Check out for amazing play kits specifically designed to inspire adventurous minds. I love the simple yet super fun and educational approach of these gifts!

9. A crafty opportunity. I’m obsessed with and it’s offerings. There really is something for every age group to have a go at in the comfort of their own home. It can be really therapeutic and confidence boosting to get creative, it can pass cold, wintery hours and even provide a sense of purpose; how does that not sound like a great gift to give?!

10. Peace of mind. Let someone know that gifts aren’t required but that you’re there for them, you’re there for each other. Take this Christmas as an opportunity to really consider what is important to you and those around you, how you all would like things to move forward from hence forth. Make the phone call and simply let them know they are on your mind, that they matter and that you can’t wait to connect with them personally some time soon.

What is wellbeing?

December 2, 2020

Wellbeing can be whatever you want it to be, providing it’s beneficial to your mental or physical health that is.

Maybe your thing is taking yourself off for a massage or a spa stay, maybe you prefer to hike the highlands, maybe you love nothing more than a spin class…or a yoga class…or to simply curl up with a good book.

Opportunities for wellbeing are as unique as we each are individual.

Here at InTah wellbeing is one of our founding pillars. We believe that taking care of you needs to take on a layered approach with elements of relaxation and nourishment, time for recuperation and reflection, activities that fuel your passion and provide some much needed time away from technology!

With activities to help you to discover your purpose alongside educational seminars and useful tips to support you in planning achievable routines for your home life, we aim to support you in taking not so much ‘a break from it all’ but establishing a whole new way of being.

InTah offers a wide range of opportunities to help you to nourish your mind, body and soul;

Rediscover Your You Retreat.

Uganda Expedition.

AD:VENTURE Festival.

Online courses.

Success Mastermind.

Which route to wellbeing will you choose?

10 Tips to help you sleep better

November 24, 2020

No one can deny how important it is to have a great nights sleep…but that (unfortunately) doesn’t stop bad nights of sleep from happening.

Lack of sleep plays havoc with your hormones, reduces your performance physical as well as mentally and is associated with weight gain; but how can you help yourself to drift off?

Here are our ten top tips to help you to sleep better;

  1. Routine. Establish a time that you get up and go to sleep everyday so that your body form a routine.

2. Create a calming sleep space. Consider the decor of your bedroom, the lighting, remove all gadgets and watch out for light levels; could black out blinds help?

3. Indulge yourself with thirty minutes of peace. Half an hour spent unwinding from your day before climbing into bed can really make a difference to your quality of sleep. Have a soak in the bath, read, meditate, listen to some soothing music or sounds.

4. Exercise. Ensuring that you take the time to move yourself daily can really help you to sleep more soundly. The physical and psychological benefits of regular exercise are renowned; use them!

5. Reduce your caffeine and alcohol intake. Stimulants, particularly if consumed later in the day, can really disrupt your sleep.

6. Address stress. Consider what is worrying you during the day to avoid it running through your head at night. Share your concerns with others, write them down and initiate a plan to solve them.

7. Spend your awake hours wisely. Use your day time hours constructively; exercise and aim to maintain a work/life balance. Seek out satisfaction in your everyday; consider investigating areas for personal and professional development to help with this; do you need a new job or just to have more confidence in who you are?

8. Seek out natural day light. In your awake hours actively seek out time outside in natural daylight. This act helps to regulate your body clock and restore your natural balance.

9. Sip on something soothing before bed. Chamomile tea comes highly recommended by Team InTah but you could always try other soothing herbal teas or warm milk.

10. Don’t eat large meals immediately before heading to bed. Your body will need to be working to digest it rather than resting.

If you’re interested in taking care of your personal and professional wellbeing it really is worth ensuring that you sleep soundly and we hope that the above suggestions will help you to do just that – let us know if they do!

For more personal and professional hints and tips ensure that you sign up to our newsletter via the link at the bottom of this page.

Signs of stress and how to handle it

November 19, 2020

Stress is an unavoidable part of life today but would you know the signs that you are suffering or how to ease them?

What causes stress?

Stress can be caused by one thing or an accumulation.

Feeling under pressure (personally or professionally), big life changes and a sense of overwhelming responsibilities can all contribute. Times of uncertainty and a lack of control over ones everyday can make things feel impossible to manage.

Signs of stress

Stress can manifest itself differently in different people, it can affect feelings, behaviours and our physical selves.

Some common signs of stress include;

Feeling irritable, aggressive, impatient or agitated by things which wouldn’t usually bother you.

Anxiety, nervousness and fear.

Inability to enjoy oneself or switch off.

Finding it hard to make decisions and a lack of concentration.

Disrupted eating patterns.

Increased consumption of alcohol or cigarettes.

Avoidance of people and/or situations.

Panic attacks.


Indigestion or heart burn.

Disrupted sleep patterns.

Constant sense of dread.

How to handle stress

There is no quick fix when it comes to sorting out and avoiding stress forevermore but there are ways by which it can be managed and reduced.

Nourishing oneself – Fuelling our bodies well ensures that we can function effectively, that we are giving ourselves the best possible chance of moving efficiently through whatever situation we may find ourselves in. Nourishing ourselves also means giving time to our personal-development.

Facing things head on – Admitting that you are struggling and identifying its root cause is essential if you are going to successfully create and execute a plan for improvement. Talk to someone; get professional support if needed. Once you have an idea of what you need to change to reduce your stress levels you can take steps towards making that happen but without an end goal in sight you will have no idea of how to reach it.

Getting organised – An organised home or working day can really help to alleviate stress. Identify your most productive times of day and schedule accordingly. Could you delegate any of the tasks on your to do list? Do you need to prioritise your duties a little more efficiently? Breaking your responsibilities down into bite sized manageable chunks can be extremely empowering and aid stress elimination.

Don’t be too hard on yourself – Beating yourself up will only make matters worse. Try and find some positives about you everyday. Try and focus on the good and constructive over the (what you perceive to be) bad. Everyone has struggles and problems; you are not alone.

Acceptance – Some things simply cannot be changed but we can work to move forwards and not prolong negative situations by letting ourselves stagnate with them. It can be extremely empowering and stress relieving to accept a situation and choose to move on from it, to put in place a plan to overcome it; to channel our energy to where it can be most useful. It is also worth taking a moment to examine whether a stressful situation actually really exists or is it merely a possible outcome? A thought that has snowballed, have we simply let our mind/inner voice predict the future in a negative light? Learn not to stress over unknowns.

There is no way to eliminate feelings of stress instantly and forever, it takes practice and the implementation of longer term coping strategies alongside some self-belief and determination.

Stress is a perfectly natural reaction to things going on around us and will soon pass but if you feel that you would like a little more support in sorting out your unique situation then more advice and information can be found at

For more helpful hints, how to’s and details of our retreat and events make sure that you sign up to our newsletter via the link at the bottom of the page!

Where to start with personal-development?

November 17, 2020

“In any given moment we have two options; to step forward into growth or to step back into safety” – Abraham Maslow.

Personal development is sold to us as something we really should be investing time and money into for our future, our wellbeing and our overall happiness; so why does something so beneficial to us feel so overwhelming?

Firstly, we are not programmed to to see time spent on ourselves as worthwhile, we are encouraged to simply hustle harder for happiness and prone to gargantuas pangs of guilt for hitting pause on life and seeking out opportunities to progress mentally or physically.

There are also an enormous amount of opportunities for personal development available to us. Retreats and expeditions, books and podcasts, one to one therapy sessions and team sports; what really works?

What should we be doing to ensure the greatest of outcomes?

Is it any wonder that some of us have no idea of where to start with personal -development?

Initially it’s worth starting at the end; what do you want to get out of your activity?

Are you looking to progress professionally? Is there passion project you’d like to pursue? Do you want to feel physically stronger?

You see, personal development is just that; personal. Only you know where you would like to end up and what you would like to achieve. Maybe your journey of personal development will simply be seeking out help to decide exactly what it is that you want to achieve?

Once you have established your end goal you can start to look at how you will reach it.

Do you need help? A class or group to attend?

Do you need equipment or access to training?

Do you need to be strict with time management and ensure that you make time available for whatever it may be?

So you have identified how development would look to you and how you can take action to achieve it, now it’s time for doing.

Just start.

Change can feel scary and unknown, because it is, but what is even scarier is the known that if you do not allow yourself to progress you will stay exactly where you are. You will never realise your full potential. You will never overcome adversity and stand triumphantly knowing you did things on your terms.

There are no rules as to how long your path of development should take or how it will be perceived in the world around you; it’s personal remember. It’s all about your goals and aspirations, your growth and mindset.

Personal development can feel like just another thing on a to do list, a whimsical luxury not meant for everyday folk or an unnecessary dream yet, when considered logically, when benefits are perused and a plan of action is broken down into teeny tiny steps you no longer feel overwhelmed with the why and how to make start, you just do.

For more amazing snippets of advice and to keep up with all things InTah simply scroll to the bottom of this page and sign up for our newsletter!

How does personal development support professional gain?

November 11, 2020

Personal development undoubtedly supports professional development.

If ever there has been a year for personal development it’s 2020.

We’ve all found ourselves restricted and frustrated, confused and overwhelmed, wondering what to do for the best, and for a proportion of the population personal development has helped them to cope and maybe even allowed them to come back to some kind of normality in a better position professionally.

Personal development can undoubtedly support professional gain.

When pets lead to promotions.

Self-care is sometimes/should be deemed as personal development. Taking some time away from work and everyday commitments, alone or with others, to pamper or socialise or simply do very little at all is extremely important for growth in all areas of our lives. Such times can result in you having a much clearer headspace, more energy and returning to your workplace with new ideas, a fresh perspective on things and raring to go.

Suddenly self-care doesn’t seem as selfish anymore right? After all, we usually go to work to provide for ourselves and others, if we work well we are sure to progress and be able to provide ‘more’ (maybe financially as well as figuratively) easily?

Do you schedule in free time and stick to it? Maybe you should start!

Another area of personal development is study.

Maybe you’d like to take an online course or maybe you’d prefer to immerse yourself in an educational book, a podcast or even attend a seminar. Whether it’s professional studies or topics of more personal interest it’s all about you learning new skills and/or improving old ones.

Post study you’ll be able to bring more to the table professionally. You could change tracks and explore new career opportunities or go after that dream promotion. Maybe you could find yourself with an additional income stream or simply with future alternative work options should you ever need them.

Maybe you’ll have picked up hints and tips to progress in other areas of your life or maybe your study choice was more an act of self-care.

Personal development based around education will always support professional gain.

When was the last time you considered upskilling or taking on an educational based course? Remember, these don’t have to require huge financial investments or time commitments; it’s just an opportunity to realise your full potential.

Climb you way up the career ladder.

Taking on a physical (and to a certain extent mental) challenge can be a great opportunity for personal, and thus professional, development.

Stepping outside of comfort zones and realising what we are really capable of are just two of the potential outcomes that can positively affect our everyday.

Taking care of our physical health is renowned for improving our mental health.

Exercise alone can reduce stress, risk of illness, reduce the need for medication and release feel good hormones.

It really is easy to see how using physical activity as a means of personal development can lead to professional gain.

Is there a physical challenge that you’ve been meaning to take on?

Would you prefer a competitive environment, eg. an adventure race or triathlon? Would you rather become part of a club, eg. wild swimming or climbing? Are you drawn to the idea of an explorative expedition?

Maybe it’s not the activity itself that will improve your work life potential but the environment you participate in; the team work or the mixing with others of a different mindset.

It’s clear to see that personal development can indeed support professional gain.

InTah offers a hybrid mix of personal development with life and business coaching alongside exercises to instigate an evaluation of your passions and priorities to leave you with a greater sense of self and your ambitions, feelings of being more in control of your future, mountains of motivation and a support system to help you achieve your goals; are you ready to embark on a personal development adventure for professional gain?

InTah’s foundation of development

November 6, 2020

You are the most valuable investment you will ever make’ – Unknown.

InTah’s foundations of exploration, development and wellbeing are the basis upon which our work and ethos are formed.

It is said that growth is the best distinction between those who succeed and those who do not; which person do you want to be?

InTah offers a hybrid mix of personal development with life and business coaching alongside exercises to instigate an evaluation of your passions and priorities to leave you with a greater sense of self and your ambitions, feelings of being more in control of your future, mountains of motivation and a support system to help you achieve your goals.

We believe that the development of oneself is a priceless and essential tool in fully realising ones full potential and that there is no textbook method as to how such situations unfold. For some it might mean exploring new paths, for others it might be introducing self-care; whatever your route InTah are passionate about creating rich learning experiences and openings to discovery.

We will be spending the month of November introducing InTah’s second foundation of DEVELOPMENT so ensure that you are following our social media accounts, have signed up to our newsletter and look out for future course updates HERE.

Subscribe for Email Updates

Sign-up to our monthly email updates to stay in the loop.