Category Archives for "power"

Mar 08

International Women’s Day

By Yvette Ankrah | power , self-care

Celebrating International Women's Day!

"A challenged world is an alert world and from challenge comes change.
So let's all choose to challenge."  
IWD 2021

I #choosetochallenge the culture of working so hard that you burn out.

Where, if you take a break, you feel like you're slacking. I choose to challenge conditions that lead us to burnout and have a huge impact on women, especially right now in this pandemic, where we have taken on so much. 

I ask you to take time today to honour yourself.

I ask you today to look out for your sister friends and to reach out to somebody you haven't spoken to for a while to see how they are.

I ask you to recognise the women in your world that support you. 

What will challenge and how will you support?

Feb 02

Why you need the practice of self-compassion and self-love in your life

By Yvette Ankrah | Confidence , power , self-care

Photo credit - Photo by Diana Simumpande on Unsplash

We all would like to be loved and have compassion shown to us but how often do we do that for ourselves?  In this article, I'll be exploring self-compassion and self-love and how both can enrich your life.

Phrases such as “you must love yourself before expecting to love you”, “you've got to love yourself first” I've been expressed Countless times and in many articles. Whilst it may sound like you've heard it all before there is a reason that these phrases are said and still resonate  The idea of self-love may come across as corny to some and narcissistic to others. Practising self-love is neither of these things. Developing love for ourselves enables us to thrive in so many ways. Loving ourselves is necessary for our well being. The same can be said for creating self-compassion.

People who able to practice self-love and self-compassion are more resilient, less prone to anxiety and stress and have improved health outcomes.

Across psychological research self-love and self-compassion can sometimes be used interchangeably, However, there are some subtle differences.

What is self-love?

…self-love is “a state of appreciation for oneself that grows from actions that support our physical, psychological, and spiritual growth” (Khoshaba, 2012).[1] 

Self- love is not just a feeling or acknowledging that you love yourself it is the practices that support your mind, body and soul every day. For me, self-care and self-love are the same thing. You start caring for yourself, you start showing yourself the love you give to others and you look after your needs. This is not about being selfish it is about truly connecting to who you are and allowing yourself to be nourished and to thrive every single day. It is a tool that has been proven to help support the management of stress and anxiety and help to build resilience.

What is self-compassion?

Compassion is all about the awareness of the suffering of others and wishing to stop that suffering so when we're talking about self-compassion it is about doing that for ourselves

Researchers, such as Germer and Neff[2], have linked three main elements to self-compassion:

  • Kindness
  • A sense of common humanity
  • Mindfulness

Self-kindness - is about how we treat ourselves when we fall or fail or do not feel like we’ve lived up to our dreams and being understanding towards ourselves in those moments.

Common humanity - is all about recognising that we are imperfect and then we're not alone in things that we find challenging or the idea that it's only you that is suffering, this is only you that is experiencing this feeling. This can leave you very isolated and lonely and not knowing that others share those same thoughts and feelings as you. Imperfection is more normal than anything else. It is part of being human.

Mindfulness - it's not about ignoring any pain or upset that you feel it's about providing a compassionate response to those emotions. It's about acknowledging the need to sometimes comfort yourself before you go into action

By bringing in self love and self compassion into your life and daily activities you can change how you respond to difficult situations. It helps alter your perspective and enables you to bounce back in times of adversity.

5 ways to practice self-compassion and self-love

Listen to how you talk to yourself

In those moments when you fail or do not meet your expectations, think about how you speak to yourself and the words you use. For example, calling yourself stupid when you've made a mistake think about whether you would say this to your friend.

Change the inner conversation

When practising kindness it's about changing the nature of our inner conversation. To leave out judgement and anger in moments where we may not have lived up to our expectations

No more rabbit holes

When you're practising self -compassion it helps you stop going down that rabbit hole of worries -  “it's all about me”, nobody else has these problems”

“I am the only one suffering”

It helps you to recognise that others do have these experiences too and that you can be connected to others because you share these experiences – you are not alone.

Acknowledge emotions before taking intentional action

Acknowledge that you're upset, angry or you're sad. Sit down lick those wounds but pick yourself up again and then start to change and if at that moment you don't feel great about things that's okay. Self- compassion comes in to say we all have times we don't feel great, we all have times when we fall and fail but we treat ourselves with that compassion. We care about our own suffering just as much as we would care about somebody else’s and with mindfulness we don't stay in those negative emotions or wallow we deal with the difficult feelings and give them space but then move through them.

Self-care plans

Create your rituals and behaviours that support your well-being – from exercise to calling a friend, find things that you can do which enable you to take care of yourself.

Taking the time to add these into your life to thrive, respond differently when faced with adversity and experience different outcomes. A good place to start is just by being kinder to yourself.



Jan 03

How to use visualisation to achieve your goals

By Yvette Ankrah | business , Confidence , NLP , power

Photo by S O C I A L . C U T on Unsplash

How to use visualisation to achieve your goals

What do you see for yourself, and in your life?

Visualising is an incredibly powerful tool for the body to rehearse, feel and connect with what it is you want to achieve. This is about really connecting into a space once you have set your goal.

When I was in the middle of my PhD - slogging away, writing, rewriting and feeling that this was a never-ending task - I would regularly visualise myself walking across the stage, shaking whichever academic’s hand and receive a little scroll. All whilst wearing my gown and a large floppy hat that doctoral graduates are given.

I'd feel my heels on the wooden stage and hear them click as I walked. The stage would be brightly lit and the audience in semi-darkness. I’d feel so proud, so accomplished knowing that I’d finally done what I set out to do.

I’d hold on to the vision over the years and it did sustain me.

How can visualisation help you accelerate your goals?

  • Turns the dream into reality

The brain does not know the difference between fantasy and reality

As far as your brain is concerned whether you are visualising doing an activity or doing it the same areas are lit up in the brain. For example, if you are into exercise, mentally seeing yourself doing specific exercise can improve your muscle strength! Studies have been conducted which show the power of mental rehearsal and the impact on real life.

  • A tool for motivation

The practice of visualisation can improve your motivation and help you more quickly achieve your goal. It also helps you work better and get ready for success. You will also start noticing better results, opportunities and changes in your life.

  • Connects mind and body

Visualisation helps you link mind to the body, thoughts to behaviours. This is a very powerful connection and can change the outcomes for you.

Just by truly, deeply connecting with your vision and visualising it powerfully five minutes a day can have a huge difference to your outcomes.

Just a reminder, it's not about whether you can see it in your mind’s eye - some people find it difficult to create images and their minds - it is about intention, connecting to it and feeling it with all your senses.

For me, when the day came in real life, the outfit was slightly different, but my heels rang out on that wooden floor as I crossed the brightly lit stage, shook hands and officially became a ‘Dr’.

I was the last person that day to cross the stage and it felt even more poignant because it had taken me 10 years to get there. Yes, I did feel proud and yes, I did feel accomplished and visualisation was what kept me motivated and on that stage.

What is it that you want to see in your life?

I use tools to help my clients in a state where they can truly visualise and connect with their vision. It's amazing what you can achieve, when you put your mind to it.

Let's talk about realising your goals and your vision - book a call today.

Yvette Ankrah – Transformational Coach