InTah™ Blog

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!

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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.

Headaches.

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 www.mind.org.uk.

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.

How to find your focus

October 27, 2020

Working from home, a lack of work, disrupted routines and unusual times in general all diminish our ability to focus and our concentration capabilities.

It can be extremely frustrating and detrimental to our whole health and wellbeing when we find ourselves unable to focus on professional projects, household tasks or just moving forwards in our lives.

Here are our top tips for getting your focus back on track;

Become more minimalist. Adopting a more simplistic approach to what you really need in your life and avoiding empty consumerism can really help you to feel more in control and at ease in your everyday. It can save you money, reduce stress and help to create space (both in your head and your surroundings). Less distractions equals more productivity. We highly recommend taking a look at www.becomingminimalist.com for a great insight in to the how’s and why’s of minimalist living

Step away from social media. Putting down your phone and avoiding the scroll can leave you more productive and with time on your hands. You’ll likely experience less self-doubt causing comparisons, less confusion around what you should and shouldn’t be aspiring to and have greater real life connections resulting in a greater sense of clarity.

Self-care. Food, drink, exercise, sleep, fresh air and education should all factor in your focus finding game plan. Fuelling ourselves adequately is important if we are wanting our headspace to function as it should. We need to move and take in some fresh air. We need to rest and expand our knowledge base. Never underestimate the power of self-care in helping us to move forwards.

Prioritise your to-do list. There is nothing revolutionary in writing down everything that you need to get done but it’s a game changer to really prioritise everything on your list and do what needs doing.

What’s most urgent? What is small enough to quickly complete? Do logistics need to be considered?

Take a break. Walking away for a while can often result in more being done than simply sitting and procrastinating.

Design a plan and stick to it. It can be really difficult to move forwards when you don’t have a clear idea of your end goal. Once you have established what you are trying to achieve break it down in to manageable chunks with a daily plan of action that fits around your lifestyle. It is important to be realistic about what will, and will not, work for you.

Accept that stress is normal. The more we fight it and try to disguise it the harder it becomes to find enough calm to concentrate and move on. You are only human, there will be ups and downs. Remember that we are in this together, that we should pull together and that it helps massively to find and lean into your tribe.

We would like to encourage you to consider a range of approaches. Don’t expect everything to work for you immediately, all of the time or even at all; it’s more about having a tool kit to turn to when your focus is failing and concentration is drifting than it is to have a rigid regime – find out what works for you in your situation.

If you find any of these suggestions useful or you have an idea that we may have missed please let us know; tag us in your social media shares, comment or drop us a message.

Using exploration to overcome adversity

October 19, 2020

At InTah we believe in exploring oneself, ones path and whatever opportunities arise to help us develop as an individual, we encourage and support you to be brave and push boundaries as far as you can in order to grow.

Exploration (one of our foundations) to us is that nervous excitement you feel when you are about to travel to a new country, it’s experiencing a different culture. It’s the chance to push your boundaries, try new things and learn more about yourself.

Exploration is about curiosity, open mindedness and most of all, courage. This is why we believe exploration is perfectly placed to help us, as individuals, overcome adversity.

Adverse events in life are inevitable; some we see coming and others take us by surprise, however they manifest they are difficult to navigate but it can be beneficial to adopt an explorative mindset to work towards overcoming them.

Here are our top ten tips as to how you can use exploration to overcome adversity.

  1. Pause. In the heat of the moment we can react irrationally and in a manner which may not help us to move forwards. By stopping and allowing ourselves to explore how we feel about a situation, how it’s come about and where we would like it to lead we can potentially effectively limit any longer term negative impact.

2. Write it down. Seeing the problem on paper can make it more approachable, it can help you to explore possible plans for action and investigate probable outcomes.

3. Remember your story. Everyones past contains times of adversity, incidences of events they never felt, at the time, they would overcome but the very fact that they are memories means that you did. What can you look back on in your past to gain strength and reassurance from? Remember, reflect upon and explore your past and your previous signs of strength.

4. Face the issue at hand, establish your end goal and look closely at where you’re starting from. What resources do you have right now that can help you? Explore your start point, your potential and identify where input is required.

5. Explore outside. The benefits of being out in nature are well noted. In times of adversity get some fresh air, breath, challenge yourself and allow your headspace to heal.

6. In challenging situations it is very easy to begin to feel that we don’t have any control over our lives; it’s at these times we need to take back that control. Step up and take responsibility for what happens next, accept the challenge you are faced with but choose how you move forwards. choose to see feelings of nervousness as excited butterflies instead.

7. Remain open minded – not all change is bad.

8. Find a new challenge. It can be constructive in times of adversity to create your own positive distraction. Shifting your focus temporarily to a new hobby or goal can help you to create the headspace and energy required to move forwards from a difficult situation.

9. Take care of yourself. Now, when under intense pressure, is the time to listen to what your mind and body need and maybe investigate new ways to take care of them. Consider how you exercise and eat, your sleep patterns and even how you speak to yourself.

10. Don’t quit. The adversity you are currently facing is just another chapter of your life story, another adventure, another point for exploration.

InTah’s foundation of Exploration

October 13, 2020

Campfire conversation

InTah’s foundations of exploration, development and wellbeing are the basis upon which our work and ethos are formed. Over the coming months we will examine each foundation in greater detail; October is all about exploration.

At InTah we believe in exploring oneself, ones path and whatever opportunities arise to help us develop as an individual, we encourage and support you to be brave and push boundaries as far as you can in order to grow!

We are passionate about creating rich learning experiences and openings to discovery.

WHAT DOES EXPLORATION MEAN TO US?

It’s that nervous excitement when you are about to travel to a new country or continent, it’s a different culture or cuisine that is unlike anything you’ve ever experienced before.

It’s the chance to push your boundaries, try new things and learn more about yourself, maybe you’ll even learn more about people you’ve only seen previously in a certain environment as they unfurl out of their shell.

It’s an opportunity to meet people who have a vastly different outlook on life to yourself, or whom prioritise objects or experiences that you would have never considered.

Exploration is about curiosity, open mindedness and most of all, courage!

We encourage you to let go of your limits and come and explore your journey with us at InTah HERE.

5 Ways to feel inspired

September 23, 2020

When you’re forever struggling with perfecting that work/life balance, suffering with brain fog and doing your best not to ponder the future yet strive for more is it any wonder that you can’t always feel as inspired or as motivated as you once did?

We understand your struggle and thought we’d share with you our five favourite ways to get back into our inspired zone;

Try something new. Challenging yourself to take on a new task is a great way to distract yourself, physically and mentally, from the everyday grind of life. It creates breathing space and allows you to surround yourself with new people, new ideas and a new perspective. There’s also that sense of satisfaction and the realisation of ones own abilities when you complete a testing task or activity.

Think a physical challenge might be your source of inspiration? www.ratrace.com

Spend some time in nature. Take a literal breath of fresh air and head outside. A woodland walk or a beach stroll can give you the perfect opportunity to just sit and pause; make sure that you turn off your tech for added benefits! This kind of escapism can be taken as a form of exercise, E.g. going for a run, or kept very low key – do what you feel you need.

For help with getting outside more often we reccommend taking a look at www.getoutside.ordnancesurvey.co.uk

Remember what you really want and write it down. It’s essential to check in with ourselves and our aspirations now and again to ensure that we are on the right track. Bring some focus back into your everyday by writing down your ideals, how you’d really like your life to look, and then consider what steps you need to take to get from where you are currently to where you’d rather be.

Indulge your senses with motivating material. Read a book or watch a film with content that really makes you think. The topic can reflect a current life issue or be completely unrelated, all that matters is that it matters to you; that it both relaxes and rouses you.

Get organised. Prioritise your time and your to do list. Feeling in control of our day to day lives gives us room to think. It allows us to deal with more as it comes up and empowers us enough to find some calm amoung the chaos of modern life. Getting organised looks different to different people; maybe you like to write in a diary or on a calendar, or maybe an online scheduling tool (www.trello.com) is more your thing; choose what works best for you and get a grip on your work life v home life agenda.

An important thing to remember is to not push for inspiration; your headspace should not become a battle ground between your free flowing thoughts and the pressures of life. It isn’t wrong to feel overwhelmed and a little lost and finding your way out of such situations shouldn’t add to your woes; you’re a work in progress.

We’d love to hear from you! If you find any of these suggestions useful please do let us know and tag us in your getting your inspiration back moments on social media!

How to overcome the selfish stigma around self-care

September 15, 2020

We all know that we should be taking better care of ourselves, dedicating more time to our own needs and nurturing our health and well-being but sometimes self-care can feel selfish; how do we overcome this?

Ask yourself why? Why do we feel that it’s better to neglect our needs than to tend to them? Why do we feel so undeserving? Is this something that stems from childhood or is it more to do with the influential characters around us in adulthood?

Once we can begin to understand our thought process’s we can start to re-route them (with or without professional support).

Remember that you’re needed. Your children, your partner, friends and family, your job; they all need you, but they need you to be unbroken and not burnt out. Can it really be seen as selfish to take care of yourself to ensure that you can take care of others?

Start small. It may prove helpful to simply elaborate on everyday activities when you start out in self-care. Lingering over meals, a soak in the bath and even digital detox’s are great ways to start to bring some elements of self-care in to your day, week or month; gestures of kindness towards yourself don’t have to be huge, costly or extremely time consuming, they simply have to allow you to pause and indulge your senses a little and if feelings of selfishness are an issue for you tiny actions can make a huge difference.

Give a little. Maybe your treat of choice could involve giving to others? Volunteer work or supporting others to perform an activity whilst you switch off from your reality is a great way to feel good about taking care of yourself.

Check out www.goodgym.org for some ideas of activities in your area.

Remember that you’re worth it. Full stop.

It’s also worth noting that everyone will have a different idea as to what self-care looks like and how much is required; there is no right or wrong way or quantity but it’s not very caring towards yourself if you’re forcing yourself to do something that you don’t enjoy. Self-care should satisfy your needs and no-one else’s.

We would love to see what self-care means to you; tag us in your pictures on social media!

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