The Uncluttered Mind

05/03/2026

Last year I read a study from the United States looking at mindfulness and menopause symptoms.

The researchers asked participants to practise mindfulness for around 12–15 minutes a day for eight weeks.

🌿After eight weeks they found reductions in several menopause symptoms including stress, anxiety, sleep disturbance and emotional reactivity.

When you practise mindfulness, your brain activity shifts away from the patterns that are responsible for rumination and constant mental chatter.

Your nervous system calms and the stress response eases. Giving your body a better chance of regulating your mood, sleep and attention.

During menopause, fluctuating oestrogen can make those systems more sensitive.

Thoughts can feel louder, while your sleep can become lighter and small stresses can feel more annoying than they used to.

A short daily mindfulness practice gives your nervous system a chance to recalibrate.

Twelve minutes doesn’t sound like much, but your brain responds far more to small consistent patterns and these small changes when repeated daily are what start shifting neural pathways.

🧩If things have felt a bit harder to manage lately with restless sleep, racing thoughts or feeling on edge, this is one of the simplest evidence-based tools worth experimenting with.

And if you keep thinking about getting some proper support with anxiety, overthinking or hormone-related stress, consider this your quiet invitation.

🌿Book a no obligation chat here ⬇️
https://theunclutteredmind.setmore.com

02/03/2026

🌿Our memory doesn’t work like a video recording. Every single time we remember something our brain rebuilds it. That means it can change, fill in missing gaps, imagine things and be influenced by suggestion without us even realising it.

When someone is in hypnosis or is in very relaxed, focused state, our mind becomes more open to ideas. So if a therapist suggests during regression that there’s a traumatic explanation for how you feel, your brain can create a story that feels completely real and emotional, even though it isn’t an actual memory.

Examples can be found with False confessions. Unreliable eyewitness accounts. People becoming convinced something happened when it didn’t.

So when regression therapy starts building distress around imagined trauma, symptoms can get worse instead of better.

🧩Evidence-based Cognitive Behavioural Hypnotherapy keeps things grounded in what we know actually helps: how your thoughts, emotions, behaviour and nervous system interact now, in your real life.

🌿This approach is safer and far more effective because you’re working with mechanisms we understand, not assumptions.

Humans naturally look for meaning when they’re struggling. We want an explanation that makes sense of why we feel the way we do. If someone offers a dramatic story, our brain can latch onto it very quickly.

Understanding this can help to keep you anchored in reality, while still allowing real lasting change to happen.

01/03/2026

🌿You know when you have one of those conversations where you finally say how you’re actually feeling…
and the other woman goes “oh thank god, me too”?

✨️That’s usually the moment things start to shift.
Because when everything stays in your own head, it can feel bigger than it really is. When it’s talked about, understood, and accepted, it suddenly feels more manageable.

💐 Today being the first day of spring feels quite fitting. The lighter mornings, longer evenings, and a bit more sunshine genuinely affects us posittively......More daylight helps regulate our sleep hormones, moods and energy levels.

It’s often why people notice they feel a little more hopeful or motivated around this time of year. So if you’ve been feeling a bit meh over winter, your brain and body have just been in wind down mode.

🌷🪻🌻Spring can feel like a gentle reset for
women who are quietly dealing with anxiety, poor sleep, overthinking, confidence wobbles, hormone changes… and assuming they’re the only one. You’re NOT and there is support out there from your family, partner & friends, there is also great community locally here in Norfolk, with professional support and groups, offering both free services and paid support.

🌿You don’t have to reach crisis point before you reach out. Sometimes just talking to someone who understands can make a huge difference 🫶

✨️At The Uncluttered Mind I support women with peri-menopausal anxiety, overthinking, emotional eating sleep and confidence using Cognitive Behavioural Hypnotherapy, helping you understand what’s going on and to feel more like yourself again.

🌿If you’ve been hovering over the booking button, maybe this is your cue 💐

https://theunclutteredmind.setmore.com

26/02/2026

🌿Some days nothing huge happens, you just feel like you've lost your mojo.
You're simply not feeling 'it' at work, maybe you can't keep up with the housework, cba with a social life and your exercise regime is non existant.

You're just generally feeling as if you're not winning at 'life'compared to everyone else, even though you know spring is just around the corner and you're normally feeling perkier this time of year.

So you quietly label yourself a failure. I'm here to tell you that you absolutely are NOT. We're not always on top form, or living our best life and that's okay, just don't get stuck with that thought!!!

✨️ Here's one small CBH mindset shift.....
When you catch yourself thinking “I’m failing” change it to “I need downtime & self compassion right now, it's going to get better"
Which is WAY more accurate, honest and gentler on yourself.

Your brain responds better to facts and evidence than personal attacks.

🌿If this sounds like you atm, consider this your official invite to get some support.

https://theunclutteredmind.setmore.com

26/02/2026

We are now booked up for the whole of the year 🤩

23/02/2026

🐢My little tortoise has just survived his first brumation and if you have one, you'll know how momentous that is!!!

I checked him Saturday, his head & legs were tucked inside his shell, I was convinced he was dead!! I got that panicky feeling in my chest when something terrible has happened 💥

Anyhoo, FW 24 hrs & he's been stonking about & basking in the sunlight as if winter never happened and as if he has nt been asleep for 3 months.

🌿And it got me thinking about therapy.
Because this is exactly what the change process often looks like from the outside.
When you start working on anxiety, emotional eating, confidence, sleep, whatever it is thats troubling you, there’s usually a phase where it feels like nothing is happening.

Sometimes it even feels worse as you become more aware. You’re noticing patterns you ignored before. You don’t feel “fixed”. You wonder if it’s working at all?
Your brain starts doing what brains do: “This isn’t working.” “I’m wasting my time.” “Maybe I’m just like this.”

✨️However, underneath the surface, things are shifting.
Your nervous system is learning safety. Your brain is forming new pathways. Old automatic responses are changing.
It’s quiet, invisible work.
🐢Like a tortoise in brumation… it can look like nothing is happening.
Then one day you realise.....

🌿You reacted differently and you're sleeping better. You didn’t spiral. You made a decision calmly. You handled something that used to derail you.
And you think " when did that change?"

Change rarely arrives with fireworks. It shows up in small moments of “oh… that was different.”

If you’re in that middle phase right now, where you’re not where you were, but not where you want to be either, this is often the part where people quit.

✨️But it’s also the part where your nervous system is doing the most learning!

Consider this your reminder that progress isn’t always visible while it’s happening. Sometimes you’re just in your brumation phase and that's exactly where you should be right now 🫶

Claire 🌿

20/02/2026

🌿Last week I had a full wellness check with Kirsty at KnowU Wellbeing

Why? Because this time last year I was 3 stone heavier, I knew something needed to change but did nt have the motivation? Willpower? want it enough? (The things we convince ourselves are our fault).

Everytime I tried what used to work and failed miserably at, just corroded my confidence a little bit more, so ......... I got my bloods done & for me, it was an absolute game changer, my cholesterol was over 7 and this was enough to scare me, as having a family history of heart attack & type 2 diabates meant I could be next on the list 💥 This gave me the kick up the arse I so very much needed!

It's easy to for us to think the changes we’re noticing are just “you getting older” or “losing motivation” but they're not.

♀️As our oestrogen levels start fluctuating and dropping, it can affect cholesterol, blood pressure, sleep, mood, anxiety levels, even how our body stores fat.

So if you’ve noticed things feel different lately more anxious, more wired at night, waking at 3am with your brain running through every life decision you’ve ever made, craving sugar or carbs when you feel overwhelmed there are real physiological reasons behind that.

♀️Hormones influence our nervous system which influences our sleep & this increases anxiety and overthinking.

Anxiety increases cortisol (the stress hormone) when your cortisol is higher, your body looks for dopemeine, which it relases in response to eating sugary, sweet and high carb foods and this is the reason why emotional eating urges can feel stronger, something Id struggled with since my 40s but had no idea why 🤷‍♀️

Everything is connected, this is also why willpower alone rarely works long term. You’re dealing with basic biology, not a lack of discipline on your part, please know ITS NOT YOUR FAULT

🌿The good news is that when you begin to understand what’s happening & why, you can work with your body instead of fighting it and this is EXACTLY why I trained as a menopause & emotional eating coach to implement alongside CBT & Hypnotherapy. Ive been there, I was YOU, I understand the thoughts, feelings & behaviour that keeps you stuck in the loop of wanting to change, the idea that you're going to self sabotage if it works, the guilt when it does nt work and so on.......

Alongside therapy, small changes in sleep habits, hydration, nervous system regulation, eating patterns, and stress management can make a significant difference to both your mental and physical health during peri-menopause.

💉Getting health checks done is one of the most practical forms of self-care there is. You may think you dont need them, they're not glamorous. But they ARE powerful 💥

Knowing your chlosterol, BP, BMI and heart attack/stroke risk is so very important, like me, it may just be the trigger you need to make a change. Im pleased to say after losing 3 stone, practicing what I learnt & getting mine re-tested with Kirsty, my cholesterol is now at a 3 & I have a heart age of 48, at 53 I'll take that 🫶

If you’ve been hovering over the idea of getting support because things feel harder than they used to, or you're curious to know your numbers consider this your nudge, get your appt booked with Kirsty Wellbeing and if you'd like support with the way you're feeling about yourself and are ready to change, you can book a chat here ⬇️
https://theunclutteredmind.setmore.com

I often refer to HDL as the “Mr Muscle” of your cholesterol profile.

We hear a lot about bad cholesterol. The one that can line artery walls a bit like butter or lard poured down a sink.

But HDL?

HDL helps carry excess cholesterol away to be processed by the liver. It plays a protective role in heart health.

That said, cholesterol is never about chasing one number as high or low as possible.

It’s about balance.

If your HDL is on the lower side, there are ways to support it:

🌿 Move regularly. Brisk walking, strength work, anything that gently challenges you

🌿 Include healthy fats like olive oil, nuts, seeds and oily fish

🌿 Stop smoking if you smoke

🌿 Keep alcohol within recommended limits

🌿 Focus on consistent, sustainable habits

Very high or very low results should always be interpreted in context, alongside your full profile and overall risk.

Because cholesterol is never just one headline number.

Know your numbers.
Understand your normal.

Your wellbeing starts with knowing you 🌿

17/02/2026

Incase you had nt noticed, its Pancake Day 🥞

Which means flour on the worktops, maybe a bit of nostalgia, maybe a bit of “I’ll start again tomorrow.”

And if you’re already feeling hormonally tired, emotionally stretched, or not quite yourself, today can quietly stir things up.

Late winter has a way of doing that.
The excitement of January resets has worn off. The lighter evenings aren’t fully here yet and your body’s still working hard to regulate sleep, mood and energy with very little daylight.

Add fluctuating hormones and suddenly you’re:

• More tearful than usual
• Snappy over small things
• Craving comfort
• Wondering why you feel so flat

This is emotional overload meeting winter fatigue. When oestrogen dips, serotonin dips with it so your sleep becomes lighter making your nervous system more reactive. Everything feels louder and more stressful, your patience feels thinner and your mojo has disappeared.

This is usually the point where you tell yourself to “sort yourself out.”
Instead, what if you slowed it down? Today here is your permission to

🥞 Eat the pancake without guilt.
🌿 Step outside for last 10 minutes of daylight.
💭 Notice the thought that says “I should be coping better” and letting it pass.

🌿Through Cognitive Behavioural Hypnotherapy, I help women understand how hormones, thoughts, feelings and the nervous system all link together & gently retrain everything to find calmness and confidence again.

✨If you’ve been hovering over the booking button, this is your sign.
I’ve opened up a few spaces for spring.

👉 Book your discovery call here: theunclutteredmind.setmore.com

16/02/2026

🌿If your mind won’t switch off from overthinking and you are struggling with broken sleep, which is leaving you feeling tense for no reason and you find yourself eating when you’re not even hungry because you just want a bit of comfort.… this is for you.

I’m running a Mindfulness & Guided Relaxation Taster Session throughout February and you can even do it in the comfort of your own home if you are n't able to get to me (good internet connection & quiet surroundings required).

60 minutes | £45 | in person | on line

In the taster session you’ll learn:

Calm breathing to settle your nervous system

A simple mindfulness exercise (nothing complicated)

Deep muscle relaxation to release tension

A gentle intro to hypnotherapy

You’ll leave with tools you can use again and again.

Book here: https://theunclutteredmind.setmore.com

14/02/2026

❤️🩷Around Valentine’s Day we often notice a particular kind of overthinking creeping in.

You’re scrolling social media and everyone looks happy, loved-up, life sorted. Fancy dinners, flowers and perfect photos.

Meanwhile you’re feeling tired, juggling work and family commitments and trying to remember the last time you relaxed properly.

It can leave you feeling strangely emotional or flat, and then you begin to question yourself for even caring.

Comparison can be hard on the brain.

Every time you measure yourself against someone else, your stress response ticks up a notch. More stress means poorer sleep, lower self esteem, stronger cravings and less patience. It all links together quietly in the background.

❤️🩷So this weekend I usually suggest something very practical.

Reduce the input a little.

Less scrolling and comparison will give you fewer things that make you second-guess yourself. Giving your brain some much needed breathing space.

Your nervous system settles when the background noise drops.

If you’ve been feeling a bit tender or self-critical lately, you’re not alone in that. This time of year does it to a lot of people. I see you, I'm hear if you need me 🌿

12/02/2026

Tonight is the night ♀️Ladies & 🚹Gentleman, myself Gorleston Menopause Mayhem and KnowU Wellbeing look foward to seeing you there 🩷❤️

According to RJS Family Law “A menopausal divorce occurs when a woman seeks divorce during her menopausal years, typically between the ages of 45 and 55. The menopause divorce rate statistics are quite striking: among opposite-sex couples in 2021, over 60% of divorces in the UK were initiated by women and the average age for women to divorce was 44.5 years, which directly coincides with perimenopause and menopause.”
Let’s buck this trend by educating both men and women. Who knows if we are all educated more then this may not happen.

09/02/2026

🥱It’s 3am and your brain is wide awake.
Not gently awake.
Properly awake.
You’re re-arranging the furniture in the house you’re not buying, replaying a conversation where you wish you were more assertive, questioning your life choices and somehow concluding everyone else is thriving and you’re failing miserably.

Meanwhile your body’s exhausted. Nothing’s gone wrong here. This is what sleep anxiety and an overthinking brain do at night.

When everything gets quiet, your mind tries to problem-solve. Trying harder to sleep usually wakes you up even more.

So rather than forcing it, I teach clients something simple and evidence-based. It's called The Benson Method:
Repeating the word one, one, one, one, over and over again.
If your mind wanders, just come back to “one”.
That’s it.

🌿It gives your brain something dull and repetitive to focus on, which helps switch off the stress response and lets your body settle naturally.
Nothing fancy.
Just physiology doing its thing.

If you’ve been hovering over the booking button, maybe this is your sign to get some proper support with your sleep.