Need some help with your selfcare? Head over to the Wellbeing Resource on our website (qnis.org.uk)

Going back to basics is rarely a bad idea. It's even more important when you are surrounded by so much choice and information about how to look after yourself.

Clare Cable is joined by Sue Cooper from Self Care World to discuss the fundamentals of health and wellness as well as maintaining our own energy.

Sue shares her her personal experience with burnout and the significance of self-care.

She introduces the four Pillars of Health - nutrition, energy, sound sleep, and stress reduction - as essential elements for overall well-being.

Key Takeaways:

• Nutrition: Sue highlights the need for planning and mindful choices when it comes to our diet. She suggests incorporating colorful foods and locally sourced options to maximize nutritional benefits.
• Energy (Exercise): Sue recommends exercising outdoors in green spaces whenever possible. Not only does it provide physical benefits but also contributes to mental well-being.
• Sound Sleep: Adequate sleep is crucial for overall health. Sue emphasizes the importance of creating a peaceful sleep environment and establishing a consistent bedtime routine.
• Stress Reduction: Managing stress is vital for maintaining well-being. Sue shares strategies such as mindfulness practices, deep breathing exercises, and finding activities that bring joy and relaxation.

More about Sue Cooper

Sue Cooper is a Nurse, a Meditation and Mindfulness teacher and Ayurvedic Lifestyle educator who has a passion for compassionate community empowerment and supporting the caring professions who are serving others. 

Sue is founder of MOMM, Moments Of Mass Mindfulness and Self Care World where the two initiatives weave a framework of holistic well-being and vibrant health for Self and Others, Community and World. 

Resources mentioned in this episode

Self Care World and https://www.mommworld.org/

MOMM - Moments Of Mass Mindfulness 

Further reading

 A modern approach to self-care and the mind body connection - 

The subtly of integrating the models of cure and heal in care for optimum health for life

You can find a whole suite of useful wellbeing resources to help you on your self-care journey at our website.

Wellbeing Resource (qnis.org.uk)

These resources do not replace professional advice; they are a series of tools that people or groups can use for self-care or self-management. If you’re in need of significant help or support here’s where you can go. 

Need some help with your selfcare? Head over to the Wellbeing Resource on our website (qnis.org.uk)

Capacitar is a Spanish word meaning empower.

And that's certainly what Capacitar does for all those who take part in the programme. It has the strapline Healing Ourselves, Healing Our World.

Clare Cable speaks to Reverend Ali Newell from Capacitar Scotland about what Capacitar is, who it's for and how it works.

Key Takeaways

• Capacitar is a global grassroots movement founded by Dr Pat Cane.
• It involves a variety of self care practices from Tai Chi, breath work all the way to head and finger holds. They can be performed on yourself or others.
• The popular education approach of Capacitar means that rather than positioning themselves as experts or gurus, practitioners share what works for them in a spirit of humility and open collaboration.
• The practices are not about perfection, rather taking the time out and doing them.

More about Reverend Ali Newell

Ali Newell recently retired from being Associate Chaplain at Edinburgh University where she led eco-spirituality courses, Capacitar courses, nature and mindfulness courses and ran interfaith pilgrimages for peace.

She is a trained counsellor and mindfulness teacher and has taught Capacitar practices for trauma healing and transformation for 10 years after training with Capacitar founder Dr Pat Cane.

For the last 2 years she has been training QNIS nurses in Capacitar practices for wellbeing.    

Resources mentioned in this episode

Capacitar Scotland - you can sign up for the newsletter here

QNIS Capacitar practices

You can find a whole suite of useful wellbeing resources to help you on your self-care journey at our website.

Wellbeing Resource (qnis.org.uk)

These resources do not replace professional advice; they are a series of tools that people or groups can use for self-care or self-management. If you’re in need of significant help or support here’s where you can go. 

Need some help with your selfcare? Head over to the Wellbeing Resource on our website (qnis.org.uk)

How often do you get to take a moment and find stillness?

In this episode, we explore the topic of mindfulness and its importance in self-care for healthcare professionals.

Clare Cable is joined by Stephanie Wilson who shares valuable insights into the practice of mindfulness and how it can help prevent burnout.

Key Takeaways

• Mindfulness is a practice that helps us observe what is happening in the present moment without judgment. By stepping back from automatic thinking patterns, we can gain awareness and prevent getting caught up in our thoughts.
• Stephanie explains that mindfulness involves becoming an observer of our thinking mind and noticing how our thoughts impact our emotions. Through practice, we can learn to watch our thoughts without judgment or attachment.
• Contrary to popular belief, mindfulness does not require emptying the mind of thoughts. Instead, it involves observing thoughts as they arise and letting them go more easily by naming them.
• The internal anatomy of mindfulness includes observing thinking patterns, recognizing emotions without trying to fix them, being aware of bodily sensations, and identifying reactive behaviors. These practices help us gain insight and take better care of ourselves.

More About Stephanie Wilson

Stephanie Wilson is a Specialist Physiotherapist in Long Term Condition and Pain Management working in Glasgow. She is a trained Yoga and Mindfulness Teacher and teaches mindfulness for chronic pain, fatigue and cancer, and to stressed NHS staff. Stephanie discovered mindfulness through training for her professional role, however quickly realised how this approach could be of huge personal benefit. Developing mindfulness skills has helped her manage the busyness and stresses of family life as well as her clinical work. She is part of the team at Mindfulness Scotland, a charity promoting the benefits of mindfulness to organisations and individuals.

Resources mentioned in this episode

Mindfulness Scotland

Mindful Nation UK report

Healthy Minds Innovation Dr Richard Davidson

Palouse mindfulness offers a complete, free, online 8-week MBSR (mindfulness-based stress reduction) course, including audio, video and lots of supplementary reading. Highly recommended for those who want to investigate further at their own pace.

The Mindfulness Association: offers a range of online courses. This organisation is based in Scotland and connected to the Samye Ling Tibetan Buddhist tradition.

You can find a whole suite of useful wellbeing resources to help you on your self-care journey at our website.

Wellbeing Resource (qnis.org.uk)

These resources do not replace professional advice; they are a series of tools that people or groups can use for self-care or self-management. If you’re in need of significant help or support here’s...