Many of us believe that being hard on ourselves is necessary to succeed. We may think self-criticism keeps us motivated, disciplined, and striving for improvement. However, decades of research in psychology suggest the opposite: being supportive to ourselves rather than critical can significantly improve both mental and physical well-being . Self-compassion is not about feeling sorry a bout ourselves, weakness, or lowering standards. Instead, it is a scientifically supported

Breathing is something we do automatically every moment of our lives, yet most of us rarely think about how  we breathe. The way we breathe has a powerful influence on our nervous system, energy levels, sleep quality, and emotional well-being. Breathing exercises are simple practices that help restore calm, improve oxygen delivery to the body, and support physical and mental health. While everyone benefits from these exercises, they can be particularly helpful for women becau

When we think of sexual health, we usually talk about hormones, desire, or physical intimacy — but rarely do we explore something fundamental  that affects all of these: your breath . What if I told you the way you breathe every day — even unconsciously — can influence how you feel, connect, and experience pleasure? Breathing practices can transform not just your body, but your relational and emotional experience of intimacy. Breathing: Your Body’s Built-In Gateway to Connect

March can often feel like a bridge — the promise of warmer days ahead; life rekindling after darker seasons. This year, Mindful March invites us to step into the month with intention, curiosity, and gentle awareness. Rather than rushing into our to-dos, it encourages us to pause, breathe, and truly notice what’s here — both outside and within. Mindfulness isn’t a lofty or mystical goal. It’s the simple practice of living in the present moment — noticing thoughts, sensations

18th Annual Tapping World Summit starting tomorrow Every year, people around the world come together for a unique online event that explores Emotional Freedom Techniques  (EFT), commonly known as Tapping . This year marks the 18th Annual Tapping World Summit , hosted by The Tapping Solution  — and registration is open now at https://summit.tappingsolution.com/ . What Is the Summit? The Tapping World Summit is a free, virtual 10-day event  that runs from February 23 to March

February is often associated with love — but not everyone feels connected, supported, or okay this time of year. Friendly February  is a reminder that kindness doesn’t have to be big or dramatic to make a difference. A smile, a check-in text, holding space for someone who’s struggling, or being a little gentler with yourself can quietly shift how a day feels. From a mental health perspective, friendliness and connection are powerful. Feeling seen, heard, and treated with warm

How Tapping (EFT) May Help the Mind and Body EFT – Emotional Freedom Techniques  can help people feel calmer, less distressed, and more emotionally balanced. Tapping involves gently tapping on specific points on the face and body while thinking about a stressful feeling, memory, or problem. At first glance it might seem unusual, but a growing body of research helps explain what’s happening inside the body and brain . What the research found 1. Tapping helps calm the nervous s

Once upon a time, EFT tapping  was something people did quietly at home, hoping their partner wouldn’t walk in while they were tapping their eyebrow and saying,“Even though I’m deeply stressed…” Fast forward to now — and suddenly tapping is everywhere. On Netflix. On reality TV. In documentaries. In wellness series. Emotional regulation has officially entered its main character era . “Wait… Are They Tapping Right Now?” You know the moment. You’re watching a show and someone’s

A racing mind at bedtime  often happens when stress and an over-active nervous system keep the brain alert even though the body is tired. Fast, shallow, or mouth breathing fuels this arousal and makes it harder to settle into sleep, because the brain interprets it as a stress signal. Why breathing helps: Breathing directly influences the nervous system. Slow, light, nasal breathing  signals safety and activates the parasympathetic “rest and digest” response, which calms the

Beyond the 5am Club: A Trauma-Informed Way to Start the Day The 5am Club  encourages waking early to focus on self-development before the day becomes demanding. From an EFT/Tapping and nervous system perspective, the benefit of early mornings is not about productivity, but about reduced stimulation and increased capacity for regulation. For people with anxiety, chronic illness or trauma, mornings can be a vulnerable time when cortisol is naturally higher and the mind may defa

Emotional Freedom Techniques (EFT), often called tapping , has grown rapidly in popularity over the past two decades. What began as a complementary approach is now supported by a substantial and growing body of scientific research. When EFT is delivered according to clinical protocols and ethical standards, it is increasingly referred to as Evidence-Based EFT (EB EFT) . So, what does the research actually tell us? A Growing Evidence Base To date, 300+ peer-reviewed studies ,

Supporting your own wellbeing isn’t something that happens by accident — it’s something you build , one choice at a time. In a world full of stress, change, and unpredictable events, we often default to self-criticism, rumination, or avoidance. Yet there are simple, evidence-based ways to shift how we relate to ourselves and the experiences we face. Psychotherapist Owen O’Kane — author of How to Be Your Own Therapist  and former NHS Mental Health Lead — often talks about ho

Our wellbeing isn’t just shaped by what happens to us — it’s shaped by what we tell ourselves about what happens . The way we think and speak to ourselves influences our mood, our confidence, how we navigate setbacks, and ultimately how we experience life. In a recent Happier Thinking podcast episode , Mo Gawdat — author of Solve for Happy  and co-creator of the 1 Billion Happy  movement — claims we can retrain our brain, beat negative self-talk, and cultivate a more contente

For many of us, Christmas is portrayed as a time of joy, rest, and family connection. But the reality often looks very different. The holiday season can bring: High expectations — to create the “perfect” celebrations Busy calendars — social events, planning, travelling Financial pressure — gifts, meals, travel Emotional challenges — unresolved family dynamics or grief Less rest — disrupted routines and lack of true downtime All of this can trigger stress responses in our bodi

As the year draws to a close, December invites us into a season of reflection, kindness, and connection. It’s a powerful reminder that even the smallest acts of compassion—towards ourselves and others—can create meaningful change. In my work as a mental health social worker, I see every day how deeply humans long to feel seen, supported, and understood. And the beautiful truth is: we all have the capacity to offer that. Do Good December  isn’t about grand gestures or perfecti

Why Forgiveness Matters Forgiveness is not about excusing harmful behaviour. It’s about reducing the emotional pain, stress, and rumination that keep us tied to past hurts. Many people carry the weight of interpersonal wounds for months or years, and finding a compassionate, effective way to soften that pain can be transformative. What the Study Explored This preliminary study examined whether a single, brief EFT Tapping session  could facilitate forgiveness by reducing distr

Breathing is one of the most powerful tools for managing stress, improving sleep, and supporting overall health. Two popular techniques are 4‑7‑8 breathing  and the Buteyko Method , each with unique benefits. What is 4‑7‑8 Breathing? The 4‑7‑8 technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. It helps slow the nervous system, reduce stress, and ease sleep. This makes it a quick and effective tool for calming anxiety or preparing fo

“Take a moment today to do one small thing that brings you joy. It could be as simple as stepping outside for fresh air, sending a kind message to someone you care about, or treating yourself to your favourite cup of tea, or take a lunchtime walk. Notice how this small act lifts your mood and carry that spark of happiness into the rest of your day.” Be inspired by the New Ways November calendar is full of ideas to help you try new things and find new ways forward. Please try

In today’s fast-paced world, stress, anxiety, and emotional overwhelm have become part of everyday life. That’s why I’ve grown deeply passionate about Evidence-Based EFT (Emotional Freedom Technique)  — a powerful, science-backed approach that blends ancient acupressure principles with modern psychology to support healing, balance, and emotional wellbeing. What is Clinical EFT? Also known as tapping , Clinical EFT  involves gently tapping on specific meridian points on the fa

When we breathe too fast or through our mouth, the body's stress mode is triggered. Heart rate goes up, sleep gets disturbed, and anxiety rises. The Buteyko Method teaches a simpler, gentler alternative: nasal, slower, and lighter breathing that helps the body unwind and the mind come home. Why Breathing Matters Breathing is something we do 24/7, yet many of us aren’t paying attention to how  we breathe. Rapid, shallow chest breathing or habitual mouth-breathing are common i