Nurtured by Nature Psychotherapy

18/11/2025

Create a Relaxing Bedtime Routine

✨ Develop a Calm Bedtime Routine ✨
Your body needs signals to wind down at the end of the day. Engage in calming activities like reading, gentle stretching, or listening to soothing music. Avoid screens (phones, tablets, TVs) at least 30 minutes before bed, as blue light suppresses melatonin, the sleep hormone.

Why it matters:
A routine reduces stress, decreases bedtime anxiety, and prepares your body for restful sleep.

Explore further:

Sleep Foundation: Bedtime Routine Tips
Podcast: Sleepy Time Mumbles Podcast—relaxing stories and calming sounds

17/11/2025

The Power of Consistent Sleep Schedule

🌙 Stick to a Sleep Schedule 🌙
Maintaining a consistent sleep and wake time helps regulate your body's internal clock—your circadian rhythm. Irregular sleep patterns can disrupt sleep quality, making it harder to fall asleep and wake up refreshed. Try to go to bed and wake up at the same time every day—even on weekends— to reinforce healthy habits.

Why it matters:
A regular schedule stabilizes your sleep patterns, reduces insomnia, and improves overall health.

Explore further:

* National Sleep Foundation: Sleep Schedule Tips
* Podcast: Sleepytime Mumbles Podcast — Relaxing stories and calming sounds to help you wind down
* Book: Why We Sleep by Matthew Walker—explores sleep science in depth
Hashtags:

17/11/2025

Welcome to Sleep Well, Live Well 🌙🛏️

Are you tossing and turning nights? Struggling to fall asleep or stay asleep? You’re not alone, and help is available!

As a mother of 6 kids, shift worker, having a very stressful job and having gone through menopause in my 40's sleep for me has created many challenges that had significant ripple effects through-out my life.

Join me as I take a deep dive into providing tips, tools, and trusted resources to help you improve your sleep hygiene and wake up refreshed and revitalized each day.

What you’ll find here:
✨ Practical sleep tips and routines
✨ Discovering the importance of sleep hygiene practices
✨ Guided relaxation techniques and bedtime routines
✨ Inspiration and support for better sleep health

Good Sleep Resources:

🔹 Website: National Sleep Foundation — Expert advice, sleep tips, and latest research
🔹 Podcast: The Sleep Whisperer Podcast — Deep dives into sleep science and simple strategies for better sleep
🔹 Books:

- Why We Sleep by Matthew Walker — A comprehensive look at the science of sleep and why it’s vital for health
- The Sleep Solution by W. Chris Winter — Practical advice to improve sleep naturally
Remember: Improving sleep takes time, patience, and consistent habits. Start small—your body and mind will thank you!

Follow our page for daily tips, motivation, and community support on your journey to better sleep as we take a deeper dive into improving sleep. 🌙✨

I would love to hear your own tips and tricks for improving sleep hygiene!

16/11/2025

💪✨ Fuel Your Body, Elevate Your Life! ✨💪

Taking care of your physical health is the foundation of feeling energized, confident, and resilient. When you prioritize your body’s needs, you not only improve your physical wellbeing but also boost your mental and emotional strength. Small, consistent steps can lead to a healthier, happier you!

Here are some key aspects of physical self-care:

🛌 Prioritize Quality Sleep — Aim for 7-9 hours each night. Good sleep supports immune function, mood, and overall energy.
🥗 Eat Nourishing Foods — Focus on balanced meals with fruits, vegetables, whole grains, and lean proteins.
🏃‍♀️ Stay Active — Find an enjoyable way to move, whether it’s walking, dancing, yoga, or sports. Consistency is key!
💧 Hydrate — Drinking enough water helps your body function optimally.
🧘‍♀️ Relax & Recharge — Incorporate mindfulness, stretching, or gentle movement to reduce stress and prevent burnout.

Remember: Your body is your home—treat it with kindness and respect. When you care for yourself physically, it creates a positive ripple effect across all areas of your life.

Want to learn more?

* Check out the resources from the CDC on physical activity and nutrition: CDC Healthy Living
* Find tips on sleep hygiene from the National Sleep Foundation: Sleep Foundation
* Discover gentle movement ideas in Yoga With Adriene on YouTube: Yoga With Adriene
* For a balanced approach, explore wellness plans at Mayo Clinic: Mayo Clinic 7 Steps to a Better Sleep

Take small steps today—your body and mind will thank you! 🌟

16/11/2025

✨ How to Create Your Personalized Self-Care Plan ✨

In our busy, often overwhelming lives, having a structured self-care plan can make a huge difference in maintaining your mental and emotional well-being. Self-care isn’t just about occasional pampering—it’s about nurturing yourself consistently and intentionally.

Why create a self-care plan?
A thoughtful plan helps you recognize your needs, establish healthy routines, and build resilience for life's challenges. It also empowers you to prioritize yourself without guilt.

How to get started:

1. Reflect on Your Needs:
Identify the areas where you need more support—mental, emotional, physical, social, spiritual, work, financial, or personal.

2. Use a Guided Template:
A great resource is the self-care planning template from the Blue Knot Foundation (check out their guide here: https://www.blackdoginstitute.org.au/news/how-to-use-self-care-planning-to-improve-your-emotional-wellbeing-even-when-you-dont-think-you-need-it/). It walks you through assessing your current routines and setting achievable goals.

3. Set Specific, Realistic Goals:
Instead of vague intentions, define clear actions—like taking 10 minutes daily for mindfulness or scheduling regular catch-ups with friends.

4. Get Professional Support:
Remember, seeing a Therapist like Nurtured by Nature Psychotherapy can be incredibly beneficial. A therapist can help you explore your needs, develop coping strategies, and support your self-care journey. You're not alone—professional support is a key part of holistic self-care.

5. Make it Visible & Flexible:
Keep your plan somewhere accessible and review it regularly. Life changes, so update your goals as needed.

6. A gentle reminder:
Creating a self-care plan is a compassionate act toward yourself. It’s okay to start small and build gradually. Every step forward counts.

Prioritize yourself—you deserve it! 💖

If you’re unsure where to start, consider reaching out to a therapist who can guide you in designing a self-care routine that works for YOU.

15/11/2025

🌟 Create Your Hope Box 🌟

When life gets tough, having a special place to hold what gives you comfort and hope can be a powerful tool. I help my clients build personalized "Hope Boxes"—a space filled with meaningful items that uplift spirits and nurture well-being.

Here's how to create your own Hope Box:
✨ Fill it with things that soothe your senses and remind you of the good in life.
✨ Include items that help distract you from distressing thoughts.
✨ Decorate it as you wish—get creative and make it uniquely yours!
✨ If you can't put an item in the box, include a picture or a reminder of it.

Some ideas to get you started:

Touch:
🧸 Soft blanket, grounding object, fidget toy, nail varnish, bubble bath, hand cream, fluffy socks

Taste:
🍰 Cake mix, popping candy, chamomile tea, your favorite snack, cuppa soup, hot chocolate sachet

Sight:
📸 Photos of loved ones, magazines, puzzle books, positive coping statements, nature prompts, DVDs, YouTube video suggestions

Sound:
🎶 Helpful phone numbers, guided meditation, music or instrument pictures, hopeful playlists, audiobooks

Smell:
🍪 Smelly candles, essential oils, baking scents, your favorite comforting smells

This is a simple yet powerful way to care for yourself during difficult times. Remember, self-care isn’t a luxury—it's essential. Filling your Hope Box with the things that bring you comfort, joy, and hope can make a real difference.

If you're interested in learning more about how I can support you or help you create your own Hope Box, send me a message or drop a comment below. We're in this together! 💖

15/11/2025

✨ Self-Care Is Not Only a Trend—It’s a Vital Part of Your Well-Being! ✨

In our busy lives, it’s easy to put others first and forget about taking care of ourselves. But did you know that self-care is essential for maintaining your mental, emotional, physical, spiritual health as well as many other aspects of our lives? When we neglect our needs, stress and burnout can take over, affecting how we think, feel, and function day-to-day.

Prioritizing self-care isn’t selfish—it’s an act of self-love and a way to ensure you’re showing up as your best self for those around you. It helps boost resilience, enhance your mood, and build a balanced, joyful life.

Here are some important types of self-care to incorporate into your routine:

🧠 Mental Self-Care: Take time for activities that challenge and stimulate your mind—reading, journaling, or learning something new.

❤️ Emotional Self-Care: Acknowledge your feelings, set boundaries, and don't hesitate to seek support when needed. Practice self-compassion and affirmations.

💪 Physical Self-Care: Prioritize sleep, balanced nutrition, movement, and relaxation. Your body deserves love and attention.

🤝 Social Self-Care: Connect with loved ones, nurture friendships, and surround yourself with positive influences.

🌿 Spiritual Self-Care: Engage in practices that nurture your soul—meditation, prayer, nature walks, or moments of stillness.

💼 Work Self-Care: Find balance in your professional life by setting boundaries, taking breaks, and pursuing what truly matters.

💰 Financial Self-Care: Manage your finances mindfully, set budget goals, and plan for the future to reduce stress and build security.

🎯 Personal Self-Care: Dedicate time for hobbies, personal growth, and activities that bring you joy and fulfillment.

Remember, self-care isn’t selfish—it's a necessary foundation for a healthy, joyful life. You deserve all the care and kindness in the world! 💖

Take a moment today to focus on YOU. You’ve got this! 🌟

15/11/2025

Create a Relaxing Bedtime Routine
Caption:
✨ Develop a Calm Bedtime Routine ✨
Your body needs signals to wind down at the end of the day. Engage in calming activities like reading, gentle stretching, or listening to soothing music. Avoid screens (phones, tablets, TVs) at least 30 minutes before bed, as blue light suppresses melatonin, the sleep hormone.

Why it matters:
A routine reduces stress, decreases bedtime anxiety, and prepares your body for restful sleep.

Explore further:

Sleep Foundation: Bedtime Routine Tips
Podcast: SleepyTime Mumbles Podcast—relaxing stories and calming sounds
Hashtags:

15/11/2025

Well what a great first day i had today at the creative writing workshop i attended. Helping others work through their own life stories is something that is very dear to my heart.

To spend the day listening to great educators & meet like minded people was very inspiring

Have got some very exciting personal goals for me in regards to my own creative writing too.

06/11/2025

So delighted to collaborating with Tania Tanja Kraus Horsemanship at this amazing clinic in Dec. This retreat is for those wanting help with their confidence and anxiety issues around their horse handling and horse riding or competition. It will a a complete game changer for those attending

30/10/2025

Have you ever found yourself second-guessing, playing small, self-sabotaging, chasing perfectionism or overthinking to the point of overwhelm?

I have just finished reading a great book called Underestimated by Mary Marantz which is all about this and it really got me thinking about all of our limiting self belief's that we have an how they suffocate and stunt our growth.

NOW is the time to really dig deep and expose these belief's we hold and set ourselves free to be the person we were destined to be.

To explore more of Mary Marantz awesome work visit https://marymarantz.com/underestimated

04/10/2025

Thanks so much. Huge thanks to the Cowgirls team for such an awesome event. Loved sharing my passions with everyone

🌿 Human & Animal Wellbeing Educators 🌿

We are thrilled to welcome Linda Sawrey from both Ricinda Ranch and Nurtured by Nature Psychotherapy to Cowgirls Gathering 2025!

Linda is a passionate horse enthusiast with over 40 years of experience as a rider, educator, and breeder of Quarter Horses at Ricinda Ranch in Queensland.

🐴 Ricinda Ranch Quarter Horse Stud specialises in breeding quality, versatile horses designed to excel across a wide range of disciplines, with a strong focus on top bloodlines and rare colour genetics, including the unique silver lines.

Linda’s lifelong goal has been to breed safe, reliable, and intelligent equine partners, and her passion for colour genetics has seen her develop an extensive knowledge base in this specialised field.

But Linda’s expertise doesn’t stop at horses. With 35 years as a Registered Nurse and Senior Quality, Risk, and Patient Safety Manager, plus qualifications as a Clinical Counsellor and Psychotherapist, Linda brings a holistic, compassionate approach to supporting people through life’s challenges.

Through her practice, Nurtured by Nature Psychotherapy, Linda integrates diverse therapeutic approaches including:

✨ Nature & Equine-Assisted Therapy
✨ Trauma-Informed Practices
✨ Neurodiversity-Affirming Techniques

Her unique blend of lived experience, healthcare expertise, and equine knowledge nurtures the mind, body, and spirit—acknowledging the vital connection between mental health and overall wellbeing.

📅 Join Linda Sawrey at Cowgirls Gathering for these unique sessions:

PRESENTATION 1 – Nurtured by Nature Psychotherapy
🧠 The Neurobiology of the Nervous Rider
FRI 3 OCT – 03:00–4:30PM (TENT)
Explore how your brain and nervous system affect your riding experience. Learn about neurobiology, the Window of Tolerance, Polyvagal Theory, emotional regulation systems, and practical tools to help both horse and rider stay calm and connected.

PRESENTATION 2 & DEMONSTRATION – Ricinda Ranch
🎨 Understanding Horse Colour Genetics
SAT 4 OCT – 10:00–11:30AM (BAR)
Learn the history of horse colour genetics, why testing matters, the basics of testing, and how to understand your results. Resources and insights included.

🐎 DEMONSTRATION (immediately following in the ROUNDYARD):
See one of Ricinda Ranch’s rare colour genetics horses live—an opportunity you won’t want to miss!

💫 We are honoured to have Linda bringing both her passion for horses and her dedication to human wellbeing to this year’s Gathering.

👉 Learn more:
🔗 Ricinda Ranch: https://www.ricindaranch.com/

🔗 Nurtured by Nature Psychotherapy: https://www.nurturedbynaturepsychotherapy.com.au/