New Online Workshops coming soon!

Stress Management Workshops with Sal Jefferies

Created by Sal Jefferies, a yoga teacher, contemporary psychotherapist (PG Dip) and leadership coach who has been working in mind-body wellbeing and performance for over 10 years.

The workshops will run as set of 3 on a rolling basis that can be joined at any stage as they cycle through a set of content that works in any order. The objective is to learn stress management techniques that are accessible and applicable to anyone and the focus will be the impact caused by the pandemic. This is aimed at the general public and the sessions will run for 60 minutes. Each workshop opens with a piece of training that repeats each session so that at any session someone joins the course, they get the fundamental parts covered.

Dates for the course are: 29th January, 19th February and 19th March 2021 at 9.30 am. Places limited so book now!

Habit Change Workshop

Also run by Sal Jefferies, mentioned above, the Habit Change workshop will be a 90 minute session, where Sal has harmonised the excellent work of Charles Duhigg and James Clear who are experts in this field. Their work combined with Sal’s psychological training and experience can make habit change stick using easy to understand techniques which are also easy to apply.

time for change sign with led light

Sal teaches a simple model of how habit change works and uses exercises to help people create the psychological, emotional and practical conditions to make sustainable change.

The objective of this workshop is to show you that habits follow a pattern which can be used when making healthy life changes. It will also cover why willpower alone doesn’t work, how you ‘see yourself’ (which is very important) and how creating a compelling reason is vital to making changes last.

Check our Workshop timetable for more details, dates to be confirmed.

Weight Off Workshops

We are hosting a series of Weight Off Workshops on behalf of Mid Sussex Wellbeing starting on 24th January 2021. This virtual course aim to support people towards a sustainable lifestyle change by motivating them to make positive food choices, increase activity (participants will have access to up to 6 free online exercise classes) and consider practical ways to create and sustain healthy eating habits.

For more information through Mid Sussex Wellbeing, please follow this link:

Is something getting in the way?

Hands up if you’ve ever tried to make positive changes to your lifestyle, such as losing weight, getting more active or stopping smoking and soon found yourself slipping back into your old ways again!

Why is that?

During our lifetime, our experiences have helped up develop patterns in our behaviour, often referred to as habits. These habits maybe positive and help keep us safe and well, such as the habit of brushing your teeth, checking for traffic before crossing the road or eating when you’re hungry.

We can also develop unhealthy habits we may want to change, but these habits are often hardwired in our brain and finding the willpower to change isn’t easy. Understanding how these habits form can help you understand how to break down barriers and stop these habits getting in the way.

Habits are formed by a cue, a routine and a reward, this is called a habit loop. For example;

The Cue: you feel thirsty

The Behaviour: you drink some water

The Reward: you feel relief from quenching your thirst.

Repeating the same behaviour, over and over, trains your brain to recognise this as ‘normal’ and it becomes a habit. If you want to change a habit you have to rewire the circuit, by changing the behaviour and repeating it over and over, at least 21 times, until it becomes a new habit.

Start by observing any patterns in the behaviour you want to change. Can you identify what the cue is? Can you find ways to change the behaviour that follows the cue? Or find a new reward that makes you want to repeat the new behaviour again and again?

For example:

The Cue: You are feeling bored

The Behaviour: You decide to eat some chocolate

The Reward: The release of dopamine, serotonin and endorphins help you feel happier but only in the short-term, as later you may feel guilt.

Rewire this to:

The Cue: You are feeling bored

The Behaviour: You decide to go for a brisk walk outdoors

The Reward: The release of dopamine,serotonin and endorphins helps you feel happier, this time in the long-term, as this has also helped you feel in control.

Everyone will have their own habits and the desire to change a habit is personal to each individual, here is how you can get results:

  1. Once you’ve decided what you want to change and why (see last weeks blog), write down what barriers may get in your way. Consider:
    • Your habits,beliefs and barriers that you’ve come across before.
    • What environmental factors may affect you i.e. work, day to day life and social obligations.
    • Family commitments and expectations.
  2. From your list, pick one or two things you think you can tackle.
  3. Consider how to overcome these barriers.
  4. Make a plan to help you get results.

Join us next week to discuss five lifestyle keys