Dec 15

Six Self-care tips for the holiday season

By Yvette Ankrah | self-care

Six Self-care tips for the holidays

By now Christmas parties are in full swing and you are on a countdown to the Christmas holidays. Whether you’re shopping for presents or just trying to get everything done before the kids finish school there can be a lot happening. This is often a time that is busy, can be overwhelming and is full of activity.


Here are some tips to get you through the next few weeks and to start the New Year invigorated, motivated and ready for success.


1.
Get some quiet time

It may seem impossible with so much going on to find time for you, however brief moments of quiet will help you think better and manage what’s going on around you. Whether you have a cup of tea by yourself or spend time meditating or doing breathing exercises, carve out that time each day. Having five minutes without noise or interruption will help you recharge.

2.

Manage social activities

It sounded great to say yes to lots of activities and events months ago and now it seems that you are have back to back activities. If you are feeling overwhelmed give yourself permission to not attend and if they are people that you really want to spend time with, arrange to see them in the New Year.

3.

Get some time in nature

A walk in the woods or in the local park will lift your mood and help with your well-being. Even though it’s cold, taking time in nature for a short walk can make a huge difference to your day.

4.

Create good habits

Getting enough exercise, having good quality sleep, getting your five-a-day and remembering to drink plenty of water are great habits to cultivate and to keep up during the festivities. Often, we’re eating and drinking things we wouldn’t normally do day-to-day - look after your body!

5.

Put yourself first

It’s okay to look after you, it’s okay to make sure that you are filled before you give to others. If you’re not taking care of you it is hard to take care of everybody else! That may mean putting boundaries in place and saying ‘no’ to situations and people.

6.

Have fun!

Do things that you enjoy and be with people that you really want to spend time with or by yourself! Many people are off work around this time of year and it  is at a great excuse to get some friends together and do things that you love or make memories with your family.


By spending some time taking care of yourself now, you can start the New Year with energy and purpose.


What are your top tips for getting through this busy season?

Dec 15

2019, how was it for you?

By Yvette Ankrah | Review

How was 2019 for you?

If it was a movie would you give it a five-star rating and see it again, or not recommend it to anybody?

December is a great time for rest and reflection as we get ready to enter a brand new year.

  • What were your highlights of 2019?
  • What would you do differently?
  • What habits and behaviours are you taking into the new decade?

Personally, I’ve had a truly transformational year, there have been so many things that I’m grateful for and I want to thank those of you that have been part of that journey.

This year:

  • I changed my business and became Yvette Ankrah - Transformational Coach
  • Got my doctorate after 10 years of study
  • Was pain-free for the first time in six years
  • Spoke in venues up and down the UK and on TV
  • Got rid of the comfort zone!

Everything happened after I decided to change and truly took ownership of my own habits and behaviours.

It is not always skipping through fields and leaping with unicorns, however whenever things are not working, I have found ways to change how I think, feel and then act, and I’m grateful I can share those skills with others. I am always learning and committed to continual growth and sharing what I learn with others.

I love supporting others avoid stress and burnout and do so in 1-2-1 coaching, group coaching or giving talks.

I’d like to share a testimonial with you for a 1-2-1 coaching client, which for me feels like a great way to end this incredible year.

Yvette is a life-saver! I let stress and my colleagues completely take over my life and create a suffocating amount of negativity in all aspects of my life. I felt alone and hopeless in my position, with no light at the end of the tunnel. After my first session with Yvette, I felt calm and supported for the first time in months! She genuinely cares to listen to you, identify your true goals, and helps you see what you actually want to do with your life. She helped me re-centre myself completely, back to the person I was before. She is remarkable and I would highly recommend her if you're feeling stuck and need some guidance! Thank you, Yvette!

If you would like me to help transform your 2020, arrange a call with me. I have limited space for clients starting in January and if now is the time to make that change, contact me today.

Oct 14

6 Essential Wellbeing Hacks for Busy Entrepreneurs

By Rodney Laws | Guest post , self-care

Guest blog

6 Essential Wellbeing Hacks For Busy Entrepreneurs

Emergency procedure on an aeroplane is very simple: in the event of a serious incident, put on your own mask before trying to help anyone else. This really speaks to the fundamental difficulty we all face when trying to take care of ourselves. Fast predators spook us, but slow predators… we don’t have the instinct to guard against them.

This is one of the main reasons why entrepreneurs so easily fall victim to burnout. The demands of their professional lives slowly erode their energy and spirit without them ever noticing, eventually leaving them struggling to continue. So if you’re living that lifestyle, how can you change your ways and safeguard your future?

Thankfully, there are plenty of things you can do, and we’re going to look at 6 simple changes you can make — small changes that will make big differences. Let’s get to it:


1.

Get more exercise

First up on the list of things-you-know-you-should-do-but-find-excuses-for-avoiding is exercise. Barring the occasional injury, it’s an equivocal good: the more you move around and get your muscles working, the better you’ll feel, the more soundly you’ll sleep (more on that next), and the stronger you’ll become. How much do you need? Try to find 30 minutes every day to exercise, and follow any routine you prefer to work up a sweat (here are some ideas).

2.

Get better sleep

The phrasing is important here: not get more sleep, but get better sleep. This is because duration isn’t the only thing that matters. Imagine two scenarios: in one, you fall in and out of sleep for ten hours, ultimately getting eight hours of uneasy sleep. In another, you sleep peacefully for six hours. Won’t the latter leave you feeling more rested? To improve the quality of your sleep, exercise in the evening, cut back on exposure to light, and get out of bed if you wake up early — with how sleep cycles are thought to operate, multiples of 1.5 hours are best, so you’ll be more alert getting up after 6 hours than if you hold out for 7.
3.

Start outsourcing tasks

The entrepreneurial workload (particularly if you’re working solo) is daunting at the best of times, and no matter how primed you are for facing it, you’ll find it a major challenge. That’s why outsourcing is such a benefit, whether you’re outsourcing to software or people. Leverage setup tools like Shopify (a store builder) and efficiency tools like Boomerang (an email scheduler), and delegate repetitive tasks such as fielding phone inquiries to virtual assistant (VA) services such as Virtual HQ.

4.

Talk about your problems

Mental health isn’t something to take lightly, but when you have a busy schedule, you can easily bottle things up — leading them to fester. It doesn’t help that there’s still a stigma around admitting weakness in the business world. It isn’t unknown for entrepreneurs to keep saying they’re fine right up until they break down. So before that happens, talk about your problems: you can see a therapist, or just talk to an understanding friend. You can also cultivate good habits for when you’re alone, such as using positive affirmations.

5.

Find time for friends

Speaking of friends, are you leaving room in your schedule to see yours? Putting all the energy you have into developing your professional life and furthering your goals doesn’t leave much time for socializing, and you might have written it off for the moment. This is dangerous. You need breaks to relax and feel part of the world again. No matter how busy your schedule is, find some time to see your friends, and don’t even think about work when you do.

6.

Set short-term goals

As an entrepreneur, you’ll naturally have some long-term goals in mind: making a certain amount of money, earning a specific number of clients, or perhaps getting your own office. And these goals are very important, but sometimes they can be too far away to be sufficiently motivational. By setting short-term goals as well (and making them SMART), you can give yourself things to achieve in your day-to-day work — picking up good client recommendations, for instance, or hitting percentage marks in your progress towards your biggest goals — and have regular reason to celebrate.

Being an entrepreneur doesn’t require you to risk burnout — not if you approach it with the right commitment to preserving your mental and physical health. These 6 hacks don’t require too much effort, but can significantly reduce your workload, so try them out.

May 09

The power of words & why you need positive affirmations

By Yvette Ankrah | Confidence

​​Positive affirmations are statements that you use to combat negative thoughts. They can be helpful to remove patterns that may be held in your subconscious that are not helpful to you.  You can use positive affirmation in a number of ways they can help to provide you with motivation or to improve your self-esteem.

Positive affirmations are not some new-age idea plucked out of the air but have been used in clinical practice in particular cognitive behaviour therapy as part of treatment to help anxiety and depression and help boost self-esteem. There have been a range of empirical studies which have shown the benefits of daily affirmations which range from:

  • helping to decrease stress,
  • improve resistance to negative situations to
  • actively changing physical behaviour e.g. stopping smoking

With regular practice you can create positive thoughts and make concrete change to how you think and behave. They do need to be practised regularly for you to see the impact and you can do this by saying them out loud several times a day or writing them in the journal.

Positive affirmations are designed to target a specific belief or fear you hold about yourself.

Creating your affirmations:

Decide what you would like to address and create some positive sentences e.g. I am loved, I am skilled, I have the knowledge to achieve my goal

  1. Write in the present tense.
  2. Repeat them regularly out loud.

How to succeed with affirmations

  1. Firstly, you have to want to make this change happen and you are affirming something that you know is true but sometimes you forget and think negatively about the situation.
  2. Pick three things you wish to affirm.
  3. Write them down.
  4. Put them somewhere you will see often
  5. Repeat regularly

You could choose to do them every morning and every evening or whenever you remember to throughout the day.

Try practising positive affirmations daily for 21 days and see what shifts occur in your life.

Yvette Ankrah MBE

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