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25.01.2022 Ive learnt a lot from nature, especially since moving to a cooler climate. The ebb and flow of the seasons has really amazed me. Here, in the beautiful Blue Mountains, we experience a rather cool climate in winter, and though not as hot as Sydney, it can still get quite warm in summer. Theres definitely much more of a contrast between the seasons here than Sydney, thats for sure (and I love it!). But I think what I have learnt most of all is the importance of allowing your...self a rest time. Here, in winter, I really feel the need to curl up and read, to learn, to reflect and rest! Rest is a precursor to rejuvenation! And, Ive learnt that there is nothing wrong with being more idle in winter. Yes, I put on a few kilos, but that idleness allows me to rejuvenate, to reflect and develop myself as a person. Im not one for 5:30AM power walks when its only 2 or 3 degrees outside - Im happily idle in my nice, warm bed! My winter kilos are, to me, just like the winter coat on a wild animal. Ready to be shed, each year, when the time is right. Are you like me and put on a little weight every winter, but then make a conscious shift to shed it every spring? XoX Cat

23.01.2022 Friendly reminder. #neurochild #yesyou

22.01.2022 Arent they wonderful people? If you can think of someone like this let them know how you appreciate them!

21.01.2022 Simple, science informed mini interventions for the every day. Which ones appeal to you? #positivepsychology #positivepsychologycoach

20.01.2022 Kinda mind-boggling and yet rather humbling at the same time!

20.01.2022 When I posted this on my Instgram account a few days ago, it received a crazy amount of likes which says to me that we are often on a quest these days in searc...h of good feelings to endure the coronacoaster we are currently riding. So the next live webinar (August 11) will take a look at how accurate this chart actually is and what expressive approaches might support resilience and even our general health and well-being https://expressive-arts-therapy.thinkific.com//supporting-. See more

20.01.2022 Weve all been affected by current world events in one way or another; whether weve been upset, angry, frustrated or worried, weve all been impacted. How we allow our thoughts to process these events can have a deep, lasting impact on our future well-being. Whilst the world is in turmoil, we can do our best to shape our minds, thoughts and attitudes, through the lens of hope. Viktor Frankl is probably one of the best known examples of the capabilities of human resilience,... when we cling on to hope and allow that hope to help to shape our views. In fact, from the perspective of positive psychology: "Hope has proven a powerful predictor of outcome in every study weve done so far" - Charles R. Snyder. So, how can you increase your levels of hope? A simple idea might be to keep a hope journal, detailing your hopes, dreams and aspirations for the future. Or, you might simply like to reflect on some questions such as: - How does hope provide meaning in my life? - What does it mean to have hope? - How and when have you used hope in your own life? What was the outcome of doing so? Of course, such exercises would be more powerful when guided by a coach, but it certainly cannot help to sit back and truly consider how powerful hope can be at any time.

19.01.2022 Yes! Absolutely.

19.01.2022 Let’s consider the idea of ‘overnight success’..... Most of the ‘success’ you see where people are living their ideal life didn’t happen fast and probably didn’t happen like the curated social media photos tell you! Most of the people who hit the jackpot also experienced ... - rejection - despair - sacrifice, etc And eventually they figured out how to make it work, often through determination, hard work, and dedication. Thomas Edison had 1000’s of attempts before success with the lightbulb. JK Rowling’s Harry Potter was rejected 12 times before being published. Scott Barry Kaufman was put into 'special ed' as a child but went on to earn his Ph.D in humanistic psychology. So if you’re feeling like things are an uphill struggle right now it’s totally normal! Keep focused. Stay true to your goals. Run your own race. #positivepsychology #resilience #wellbeing #grit #holistichealth #flourishing #determination #effort #hope #coaching

18.01.2022 This looks good - a free 7 day wellness overhaul https://www.redheadwellness.com/wellnessoverhaul/ (no, I am not running this, I just came across it and thought I would share)

18.01.2022 What a wonderful sentiment - sometimes its simply all about perspective.

18.01.2022 Which aspect(s) of this list resonate most with you?

16.01.2022 When was the last time you took a risk? I dont mean risky behaviour, I mean something that pushed you out of your comfort zone? Many of us, myself included, find ourselves caught up in what is ultimately a nonsensical strive for perfection. Personally, Ive held off from starting online groups, Ive pulled back from posting on social media, and Ive held off from putting my website out there as I feel these platforms are not yet perfect.... Well, thats just silly. Theres... nothing wrong with being perfectly imperfect and learning from your actions. Risks are, after all, the foundation of growth. We need to be brave and take risks so that we can find out just how far we can go. To once again quote the gorgeous Bren Brown: I want to be in the arena. I want to be brave with my life. And when we make the choice to dare greatly, we sign up to get our asses kicked. We can choose courage or we can choose comfort, but we cant have both. Not at the same time. What perfections will you risk today, in order to grow? Imagine looking back on yourself, five years from now, reflecting on what your life has become because you HAVE taken a risk ..........

15.01.2022 Starting today! A free course "Resilience Skills in a Time of Uncertainty" - developed by the Positive Psychology Centre at Penn university. Jump on it! https://www.coursera.org/learn/resilience-uncertainty

15.01.2022 Absolutely ! I was a first time mum at 19, bankrupt at 23! Ive learnt so much and wouldnt change a thing !

14.01.2022 Oh how I love this!

14.01.2022 Are you ready to take the next step toward a life of wellbeing by working one on one with a coach? When you work with me we will draw on the teachings of positive psychology and mindfulness to cultivate an awareness of the aspects of life which bring you BOTH discomfort and joy, and we will find ways to help you work with, and enjoy life's offerings. Keen to reach out? Please shoot me a DM and we can see if we work well together <3

13.01.2022 You are only human. Allow yourself to be! Part of accepting the nature of your own humanity is to accept your failures - past, present and future. However, there is a difference HUGE between forgetting about your mistakes and learning from them! What can you learn from your mistakes? How can those mistakes help you to grow? How can you learn to accept that you will, almost certainly, fail again in the future? ... As Socrates said, "Falling down is not a failure. Failure comes when you stay where you have fallen." XoXoX Cat

12.01.2022 Does this ring true for you, or not? If not, what can you do to ensure the future you, five years from now, looks back and does agree with this, wholeheartedly?

12.01.2022 Sunday Reflection. How do I spread Kindness in a Pandemic and isolation? 1. Make a phone call, SKYPE, Zoom etc. 2. Write an old fashion letter to someone, or send a card 3. Give me some other good suggestions!!!!!

11.01.2022 Doing any of these things is absolutely absolutely fine! Not doing them is also completely and utterly FINE!

08.01.2022 It all depends ........ Just like the paradox of the fly agaric mushroom - which is toxic yet absolutely beautiful - situations in life can be toxic yet can lead to a more beautiful life. According to Schpancer (2010), mayhem and chaos dont toughen you up, and they dont prepare you well to deal with the terror of this world. Tender love and care toughen you up, because they nurture and strengthen your capacity to learn and adapt.... Love and care build resilience. This does not only relate to the love and care you receive from others - it is also dependent on the love and care you give to yourself, through self compassion. Whilst there are many self compassion practices, one path you may not have considered is to develop growth from adversity. If you can reflect on past difficulties, through a loving and caring self-compassionate lens, then narrow in on the strengths that helped to see you through such times, you can learn to cultivate those strengths further in order to help you to deal with current and future difficulties. This is why positive psychology is so refreshing - it focuses on what is "right" with people (in this case, your strengths), not what is "wrong" with people. Its often hard to narrow in on these strengths on your own, thats why working with a coach can be such a great benefit. Often seeing things through a fresh, supportive lens, with someone trained in strengths based coaching, can help us to reflect and see things in a different light. When youve built up a sense of resilience with a coach who has helped you to nurture and strengthen your adaptive capacities it is then much easier to meet, and work through, adversities. And, when you find that you have fallen because of those adversities, you are then able reflect, to rise, and grow. As Confucius said, Our greatest glory is not in never falling, but in rising every time we fall. Heres to a future where we have the courage to fall, with the knowledge of how to apply our strengths in order to rise again <3 XoXoX Cat Schpancer, N., 2010. What Doesnt Kill You Makes You Weaker. Psychology Today.

08.01.2022 When was the last time you offered a random act of kindness? Did you know that practicing RAOKs can actually be just as, if not more, beneficial for the giver than the receiver? Simply put, practicing a random act of kindness boosts your positive emotions and fosters an increased mood. Pretty much anyone, at any time, could benefit from a RAOK - and, in these crazy times, a little extra kindness might just go a very long way!... So, I challenge you - try to practice FIVE random acts of kindness over the next week (or, even in just one day if you can!). Id love for you to comment with a RAOK that you have been a part of! Especially if it is something you have done remotely - this might just be the perfect inspiration for others <3

08.01.2022 I could not agree more. Guiding your children, by opening up and apologising shows your vulnerabilty and openess. Then, when you are ready, show them how you pick up the pieces and move forward. This, in turn, cultivates a sense of compassion and resilience in THEM.

06.01.2022 Enjoying nature helps us to build upon many positive emotions including awe, joy, and serenity. These positive emotions then boost your mood and help to regulate healthy body functions! Even if you arent able to get out in nature today, what COULD you do to foster the positive emotions of awe, joy and serenity? ... Maybe enjoying the clouds? Looking at some cherished photos? Indulging in a long meditation?

06.01.2022 How do you fill your cup?

05.01.2022 Too confronting? If it is, it might just be the truth. You can only serve those around you if you look after yourself.

04.01.2022 #complexities #itsokaynottobeokay #depressionawareness #anxiety #selfcare #mentalhealth #protectingyourenergy

02.01.2022 Don't be like the poor, stiff chameleon. He's obviously NOT being true to himself! And, it's extremely obvious. Be like the authentic, charismatic chameleon. Even though she's forever adapting to her environment she is always being her true, AUTHENTIC self! What's one way you can be more authentic today? How can you stay true to your values in a way that you would normally fail to do? ... #positivepsychology #resilience #wellbeing #grit #holistichealth #flourishing #determination #effort #hope #coaching #authentichappiness #positivity #authentic

02.01.2022 THIS! This is SO GOOD!!!!

01.01.2022 Almost every day presents us with the opportunity to experience moments of awe. I talk about this quite a lot, as awe is an emotion which, if we can find ways to savour it, can expands peoples perception of time, reduce feelings of impatience, increase willingness to volunteer time to help other people, leads to a stronger preference for experiences over material products, and . Rudd, Vohs, and Aaker (2012) found that experiences of awe bring peop...le into the present moment, and being in the present moment underlies awes capacity to adjust time perception, influence decisions, and make life feel more satisfying than it would otherwise". One way to build on awe in your own life could be to keep an awe journal. Each day, take the time to write about something that took your breath away that day. If you find that you cant recall such feelings, try to cultivate a sense of awe when little moments arise. This could be something simple, like the tang of a particular food on your pallet, to something much bigger, like witnessing a beautiful random act of kindness. If such a simple little measure appeals to you, please do give it a go. I believe this is a lovely, simple and effective way to increase life satisfaction. Its not just me, science has confirmed it! xxx Catriona Rudd, M., Vohs, K. D., & Aaker, J. (2012). Awe expands peoples perception of time, alters decision making, and enhances well-being. Psychological science, 23, 1130-1136.

01.01.2022 Starting to spread the #ShopSmall Christmas message early this year. Thanks U Sticker It for the image! Couldn’t have said it better if I tried!