Feel better instantly - The natural way
Feel Better Instantly – The Natural Way
Mindset, Nutrition & Movement for Lasting Change
How many times have you set a goal to improve your health - whether it’s eating better, exercising more, or trying to be more on top of things - only to fall off track and feel like a failure … again?
It happens to all of us!
The real problem? It’s not ‘you’. It’s the way we talk to ourselves, approach change, and subconsciously interpret setbacks that makes the biggest difference.
This is exactly what I covered in my latest monthly webinar, and in this post, I’m sharing some of the most powerful takeaways so you can start making real progress today!
First step: Flip the Fear!
What if I told you that you’ve been thinking about consistency all wrong?
Most people think being consistent means never missing a workout, never eating off plan, or never slipping up mentally. But that’s not consistency - that’s perfectionism, and perfectionism is like trying to hold your breath forever!
Real consistency isn’t about being flawless or reaching a super high level and feeling you MUST hold it! It’s about taking small steps forward, even after setbacks. It’s about taking a step forward even when work is tough and the sun isn’t shining. Yes it may not be your best ever day but you STILL put in the effort and prioritised yourself - like you deserve.
Try this:
Write down one thing that’s been going well for you lately - no matter how small.
Now write down one thing that scares you or that you’d like to improve.
Instead of avoiding that fear, face it head-on. Ask yourself: What’s one small action I can take toward it today?
An example: Anxiety over getting caught in traffic? Go take a drive somewhere at rush hour. Put your music on, breathe, smile and tell yourself that you are more than okay. Get through the drive. Ask the traffic to go even slower if it wants … It can’t effect you. You’ll come out of that ‘jam’ feeling more empowered and resilient than ever. Face fears this way … you unlock a superpower.
Your brain loves progress, no matter how small. The more you acknowledge your wins, the more motivation you’ll have to keep going. It’s just how the brain works.
Step 2: Food is Not the Enemy – Eat to Feel Good
Too often, we fear food or use it as an emotional escape. But what if you saw food as something to actually celebrate, not control?
Instead of looking at food and thinking, “I can’t eat that”, flip the script and say instead:
“I choose foods that make me feel good”.
“I choose healthier food my body because I deserve energy and strength”.
5 Mood-Boosting Foods to Add Today:
- Fresh greens (spinach, kale) – Boosts iron & energy
- Oily fish (salmon, mackerel) – Supports brain function
- Berries – Packed with antioxidants to fight stress
- Fermented foods (yogurt, kimchi) – Gut health = better mood
- Dark chocolate (80%+ cacao) – Natural mood booster
Truth is, you don’t need to overhaul your diet overnight - instead just start making small choices that support how you really want to feel. This is where the power of a committed decision comes in.
Step 3: Movement = Instant Dopamine & Endorphins
Let’s be clear - exercise is not meant to be punishment! It’s the fastest natural way to shift your mood, increase energy, and genuinely feel better in your body.
Even when you're not really feeling it … movement can change your mood state instantly!
How to Make Exercise Work for You:
- Treat workouts like an important meeting - schedule them in and don’t let small things get in the way.
- Set up your space - music, lighting, exercise mat, water bottle, exercise clothing - make it enjoyable and personal to you.
- Finish strong - acknowledge what you've achieved. Notice the dopamine hit when you’re done.
And most importantly—change the narrative:
Instead of I have to work out, say I’m lucky enough to get to move my body.
Step 4: The Parent-Baby Analogy
Remember this for life - Your inner voice dictates everything! If you constantly tell yourself "I’ll never get this right," or "Why bother?” - your brain believes you. It will then do its job off protecting you by always leaning to make that self-talk comment be true.
But let’s look at it differently.
Imagine a parent playing with their baby. The parent rolls a ball to them. The baby, excited, reaches for it … but drops it. They try again. Drop. Again. Drop.
Now, what does the parent do? Do they say,
"Wow, that was pathetic. Worst attempt ever."
Of course not! They smile, clap, and say: “Ooooh, so close! Try again, try again, try again!”
The parent understands something fundamental - the best way to encourage the baby, is to encourage the baby! This is the basic of psychology of encouragement.
Now ask yourself: How do you talk to yourself when you try something new?
When you attempt to:
Start a workout routine
Eat healthier
Change your mindset
Do you encourage yourself like the parent? Or do you tear yourself down?
Because here’s the truth:
Every failed attempt is NOT a waste of time. It’s actually CRUCIAL to succeed!
You only fail when you stop trying and you tell yourself you shouldn’t have even bothered.
How you interpret setbacks will define your success.
So next time you hear that inner critic … challenge it & change it.
Final Thought: You Have the Power to Shift Everything
Everything you want - better health, a stronger mindset, more energy, less stress - is already within reach. It’s not about doing everything perfectly. It’s about:
✔ Flipping fear into forward action
✔ Choosing foods that fuel and nourish your body & mind
✔ Moving your body for instant mood shifts in a planned way
✔ Encouraging yourself like you would a child
I hope you found this blog useful and you take these points away and make instant change! In addition, I have some more good news - you don’t have to do this alone!
The Wellness Coach “If you would like some personalised help. Bespoke and fully safe & confidential, then I am just one message away. If you would like to know more about what working together would be like, please do drop me a message. I’m here to support you, be on your team and get you feeling how you truly deserve. Calm, strong, more resilient and free. You’re closer than you think. Let’s make it happen”.
Contact: See contact page on my website www.thewellnesscoach.uk or mail me at caerey@thewellnesscoach.uk
