Welcome to my bumper May and June newsletter:
Loving Kindness -navigating our emotions and way through Covid and beyond
Hello and welcome to my newsletter for May to July 2020.
I hope you are managing to get some fresh air and work or retreat at home if you are not a key worker-for those of you who are I wish you well and safe and am deeply grateful for your service.
These are challenging times and as some lock down restrictions start to ease we are reminded that we are not out of the woods yet with this disease so mindful self-compassion is proving a valuable commodity right now.
How are you doing?
In the month of May, we were adjusting to our ‘new normal’ and still in lock-down for the most part, however, as we navigated our way through June, and now find ourselves in July- a lot is changing . There are so many emotions -from anger to grief, to fear -it is still difficult to see the way ahead, but I have found simplicity and gratitude have helped.
Awareness of how you feel, and what you are feeling, met with compassion, and a common humanity which is now a global humanity- we all want to be safe, well, happy, loved. It’s not so easy in these times and I have listened to so many online clients talking about a sense of guilt for having’ nothing to do’ or feeling safe at home when others such as health care workers and key workers were and still are, keeping us safe and nourished.
I have found myself on this roller coast ride daily and turning towards some practices and gratitude has helped me. It has not fully taken away anxiety for what the future may hold, I have autoimmune problems and my husband is in the ‘shielded’ group, but I have managed to bring it under control through present moment awareness, my faith, the amazing care and compassion of our neighbours, the beauty of nature, especially the bird song-it reminds me that nature continues.
There is much to reflect on when we have few distractions, so it’s important that we focus with compassion and kindness-it’s all too easy to get sucked into misplaced guilt, anger, or regret-these strong , difficult emotions-but we do have some choice and agency here- we can choose to acknowledge how we feel, then meet that with kindness and thinking about what we actually need right now, and then refocusing attention to something that takes intellectual precedence over the stories that we hear in our head-that is all they are though, stories are not the reality. A lot of my work is based around cognitive behaviour and compassion focused approaches to extreme anxiety and OCD.
I have found myself drawn to retreat and spiritual practice as I have navigated my own emotions and physical journey with ill health during this time-as a result I have postponed the start of the online Mindful Self compassion course which will now start later in the summer -so watch this space!
I am fully fit now and looking forward to continuing my online clinical practice and am welcoming new clients. Also going ahead, the gatherings, classes, courses, workshops, and online retreats throughout the summer. I have much to share in this bumper edition so check out the links above.
A word about zoom
I keep thinking about an old favourite song of mine Who’s zoomin who! As I consider the number of people I am now in daily contact with via this 21st century virtual platform ?
I have learnt a lot about zoom, the benefits, and zoom fatigue. I have shared Steve Hickman’s article here and I recommend pacing yourself with zoom and getting your posture right. Limit the number of hours you spend sitting at the screen and spread sessions out if you can.
The themes for this summer edition are very much around ‘loving kindness’ and taming the inner critic-giving yourself permission to rest and heal and acknowledge the range of emotions you may be feeling, and then meeting yourself with kindness.
Trying new things
I have ventured into the unknown this past week to overcome fear, doubt, and my own very strong inner critic to connect with you in person. I hope to deliver my news and much more on my you tube in the future so I just took the plunge and pressed record!
I have shared some thoughts in my latest article “New beginnings – a self-compassionate approach to covid anxiety” that you may find helpful in the weeks ahead (my article)
I am not sure where the time has gone, and our perception of time has definitely changed through these months of covid restrictions and shielding. Although I have got a great deal done, I feel a have much more to do. I am learning to create new boundaries at home to separate work and rest.
This situation we find ourselves in heightens already debilitating forms of anxiety for some, such as health anxiety, and OCD .
It has also led to a rise in sleeping problems – check out my sleeping well page here and get in touch if you would like help in restoring your sleep patterns with a one to one video therapy session.
I think some of the ideas that have been shared on social media have been helpful and are worth considering alongside some anxiety management practices.
- Practicing mindfulness and self-compassion
- taking one day at a time and not thinking too far ahead
- limiting time on social media and watching the news
- Doing as the government guidelines ask -this will lessen the time we have to be at home, and it will save lives.
- Some of the humorous and good-natured videos can be uplifting but remember that not everyone has the same sense of humour so be mindful before you share 🙂
- Having a regular routine and plan each day – we are creatures of habit and this can be helpful in maintaining a sense of control where there is much are not in control of.
- Exercise – there are plenty of routines on tv and you tube if you have no outside space
- meditation and prayer can be helpful
- be creative -draw, journal, write prose or poetry, learn a new skill
- connect with friends and family by phone and video link
- keep a journal
- Eat as healthily as possible
- Limit alcohol intake as this can ramp anxiety up and lower your mood significantly.
- Meet yourself with compassion and practice self-compassion
- And remember, to reframe- you are not stuck at home- you are safe at home this won’t last forever, and there is common humanity around the globe with our own suffering.
- Reach out and connect with online resources such as Anxiety UK
- At this point I would like to share again my esteemed colleague Karin Siegar’s article on ‘coping with coronavirus fear’ .
I am delighted to offer a new annual membership scheme “Annette Boden well-being for life!”?
It is so important and helpful to have regular support as you navigate life’s challenges and look for ways to meet your needs, knowing that you are a precious human life that matters. You certainly matter to me!
For an annual membership fee of just £50 I am delighted to offer you access to a range of beneficial resources. For full details of this full package please go here , and to register your interest/apply for membership, and obtain further information, please go here
Due to these unprecedented times I am continuing to offer my relaxation class Online.
A weekly session of deep relaxation with mindfulness, self-compassion, and guided visualisation.
The online version runs via the Zoom meeting platform which means we are able to see each other and I facilitate the class via video link-so you can enjoy it from the comfort of your own home ?
I am continuing to offer 6 sessions at a reduced rate throughout the summer so if you pay for all six sessions upfront the cost will be just £20 and payable via bacs if you do online banking or £23 if you choose the PayPal option. If you wish to attend ad- hoc then I am also reducing the weekly session to £5 payable in advance of the session. I will also offer some handouts and downloads as part of this package to keep everyone going during the physical isolating period.
You can opt for sound only also so that you can lie down on your bed at home if you wish or you can attend with full video and audio sitting on a comfortable chair.
At the first session you sign up for there will be meet and greet and time allowed for logging on and any difficulties to be ironed out ?
Please get in touch here for further information so that I can email you the meeting ID and password for the zoom sessions. Or call me in the first instance on 07753 957371
I look forward to welcoming you on Wednesdays at 6.30pm until 7.15pm
Wishing you all safe and well?
NB: I am offering my online relaxation class with a discount for everyone and to NHS staff for FREE so please email here directly to obtain the zoom meeting ID and password.
Clinical therapy sessions
From March 23 2020, following government advice regarding the Corona virus, I moved my clinical practice online. I am now pleased to announce that my King street door will be open once again from August 11.
Check out my dedicated page here for full booking details and covid guidelines.
Until then I continue to offer online therapy via zoom, skype, and face time. Many people run therapy practices solely online and it does work very well. I have offered skype and online therapy sessions alongside my face to face clinical practice for many years now for those unable to attend face to face due to travelling distance and my international clients.
My online fees are £60 and have not increased for the last five years or more and I am postponing my planned April increase until September when my fees will go up to £65.
For further information/ to book a session/class/course Please do get in touch as I have some slots available this week and they are run from my own secure and confidential office. Or call me on 07753 957371.
I look forward to continuing to serve you and help you with many issues including stress and anxiety management, building emotional resilience etc. For full details of my services and the issues I provide help with you can learn more here
Assuring you of my best professional intentions at all times as I wish you well, safe, and happy and look forward to working with you.
So, what new offerings do I have this Summer and early Autumn?
This is a new offering that I am delighted to bring this summer!
I hope you will join me for the journey- Mindful self-compassion is so important now more than ever in these uncertain times. So check out the details here for all the information and booking!
The benefits of mindful self-compassion – an interview with Lauren McQuade
I always think of mindful self- compassion as a saving grace for me and am passionate about sharing the benefits. So I was thrilled to be invited to talk on radio Stirling online last week with the lovely Lauren McQuade.
The conversation covered many aspects of Mindful self-compassion and we also focused on the inner critic and how self-compassion helps us to discover the ‘wise voice within ‘ which motivates us for healthy lifestyle changes and letting go of old unwanted habits.
I have put the link here for you to have a listen to https://www.mixcloud.com/SOULKRAFTRADIO/82b-breaking-habits-self-compassion-with-special-guest-annette-boden/
Please don’t hesitate, as always, to get in touch, if you would like to know more about Mindful self-compassion and the latest course dates and venues I am offering in 2020!
I am so thrilled to be offering these online experiential workshops, packed full of tips, ideas, practices, uplifting conversation, and much more! With all things precious, just like the beautiful Fuscias I’m nurturing at home it takes time to grow and cultivate good health and well-being habits- so come along for one or all of these sessions to grow your health and well-being.
- Coping with change – covid and beyond Thursday August 6 30-8.00pm
- Sleeping well Friday August 7 00-5.30pm
- Alcohol awareness -forming healthy habits Thursday 13 August 6.30-8.00pm. Following this workshop I am inviting participants to consider if they would like to join a weekly support group which will run for 6 weeks initially. I will be offering guidance, and resources specifically to help you on your journey, it will be a closed group where you can share safely and confidentiality and gain support from each other also. I will be looking to offer this either online and/ or a local venue in Goostrey, Pickmere, or knutsford. To register your interest for the workshop and the weekly support group get in touch here and include ‘Alcohol awareness group’ in the subject field.
- Managing weight and expectation Friday 14 August 4-5.30pm
- Stress management Thursday 20 August 6.30-8.00pm
- An introduction to self- compassion Friday 21 August 4-5.30pm
- An introduction to self-compassion Thursday 27 August 30-8.00pm
- Compassionate communication Thursday 3 September 6.30-8.00pm
- Forgiveness Friday 4 September 4-5.30pm
Cost: Just £25 per workshop payable in advance guarantees your place. Get in touch today for further information/to book your place!
Please join me for this gentle yet uplifting very special silent day retreat as we meditate and pray together for all that is good in this beautiful world that we love and hold dear. A day of gratitude and appreciation, with lots of love and compassion thrown in for good measure?
I will be leading many of your favourite guided practices to support your own well-being also.
This day will either be held online or at a peaceful venue where we can all meet together.
Date and day: Saturday September 5 online or in person TBC
Cost: £35 (£5 from each sale goes to Anxiety UK who work tirelessly to reach those who need support the most when challenged with severe fear and anxiety)
A brand new collaboration!
I am delighted to be delivering this new 3-workshop ‘resilience and motivation’ online interactive and educational series with my esteemed colleague and friend -the absolutely gorgeous Susan Townsend of Perspective Coaching
I am blessed that our paths have crossed. I hope you enjoy our uplifting and enjoyable collaboration as we share the very best of our experience and what the latest researched based well-being practices for corporate leaders and individuals-making positive change happen.
We have been working hard during lock-down to bring you the very best training, grounded in neuroscience and positive psychology, and the latest research into well-being and resilience training. We are now almost ready to come up for air and share this amazing boot camp with you!
The well-being boot camp will comprise of three interactive and experiential 1.5-hour workshops over 3 weeks – as you gather momentum.
The focus of these workshops will be “what matters to you” emotionally, physically, mentally, relationally-in fact anything that stands in the way of your well-being and resilience as you ‘come through Covid’ -we will address and give you the tools to facilitate positive lasting change.
Susan and I are passionate about helping you fulfill your well-being potential-because YOU MATTER.
We are looking forward to supporting you as you navigate your way through a range of positive psychology and stress management strategies, aimed at developing, promoting, and maintaining healthy well-being habits through motivation, inspiration , and resilience.
NB this course is NOT for the faint-hearted- we are looking for committed, determined individuals ready to be coached and supported to go from strength to strength. These workshops will help you push through obstacles and barriers to wellbeing.
NB a percentage of all proceeds will be going to Anxiety UK- Britain’s leading anxiety charity to help promote awareness for anxiety and this incredible charity that supports those at their most vulnerable.
Your investment: £35 per workshop if booking individually or at the discounted rate of £90 when book all 3 !
This Autumn I hope to be delivering this empowering and resilience building training from Pickmere. However, I am guided by government guidelines and covid being brought under safe control so this course may be moved online . Every cloud though…, as they say ? so if this happens there will be an automatic discount of £30 applied!
It is good to remember and be drawn to the fact that in amidst the pain and suffering there is always light and enduring beauty when we look mindfully and with gratitude for all that we love that surrounds us in each present moment, all that we accomplish, and all that this precious human life we are given can enjoy.
NB: All MSC courses and Six weekly gatherings will take place online this summer.
All MSC courses will now take place in Mid Cheshire and South East Cheshire.
The original ‘six weekly gathering‘ will continue to be held at Disley Quaker meeting in East Cheshire which borders with the High peak. Other gatherings will take place in South Cheshire also as the year progresses.
For more information about this empowering programme take a look here
As always, do get in touch if you are looking for support and help. My clinics in Knutsford, Poynton, and Macclesfield are open and I welcome you.
In my private practice I teach mindfulness based compassion focused- approaches alongside psychotherapy and cognitive counselling to bringing about change and improving quality of life and I have the privilege of seeing huge change and success from these approaches. So do get in touch or call me on 07753 957371 if you would like help with anxiety issues, low mood, or other issues you feel I may be able to help you with.
I am really enjoying my role as chair of the board of trustees on the board for Anxiety UK. I look forward to supporting AUK and the wonderful staff and board as we navigate our way through these uncertain times. AUK have provided an incredible resource throughout the last few months-above and beyond all their usual services and I commend their compassion and resourcefulness. It is the 50th anniversary for AUK this year and whilst we have not been able to celebrate in the ways we might have done before covid. There is much to celebrate with new partnerships and offerings from more online support and compassion-focused therapy.
AUK is a charity, and as the UK’s leading anxiety charity, they have pulled out all the stops to be there for the most vulnerable more than ever before, and meeting the increasing demand. Despite this of course, AUK relies on donations which have seen a drop since covid began and people’s finances have suffered. To keep the services going they work very hard and I am so very proud to support them. To that end Susan Townsend and I are donating a percentage from every sale of our new resilience workshops to AUK! So do get in touch for further information and to book your place into a very special year next year! I will be offering more discounted courses and retreats to AUK members! and I will be keeping you posted on all the news from AUK HQ!
Anxiety UK is a national registered charity formed in 1970, by someone living with agoraphobia, for those affected by anxiety, stress, and anxiety- based depression.
To read more please Click Here »
My online shopping page is still a new venture and I hope to update it regularly adding items of interest and enjoyment. At the moment I have downloads available. I will also be uploading videos and downloads in a free resource section as I get my new website fully up and running, so watch this space!
I wish you safe, well, and happy wherever your path may lead this month and I look forward to sharing with you again in my August newsletter.
Thank you so much for your continued support and as I continue to develop my programmes and offerings.
Please forward this email to anyone you think may find the above of interest/ useful.