The Uncluttered Mind

05/11/2025

Feeling calm and overcoming anxiety doesn’t happen overnight and it’s not about “never feeling stressed again.” It’s small shifts that work towards positive changes, they can look like:

Catching an anxious spiral before it runs away with you
Taking a grounding breath before a big meeting
Trusting yourself to handle things without overthinking every detail
A teacher pausing for a breath before walking into a noisy classroom
A carer giving themselves permission to step outside for two minutes of fresh air
A retail worker choosing not to replay a difficult customer interaction on a loop.

The pressure to be switched “on” all the time makes being calm feel impossible and these may seem like small things, but they’re powerful. Each one is a step away from anxiety and overwhelm, and a step towards your inner calm and confidence.

With the right tools........CBH strategies, nervous system regulation, and hormone-aware support becomes a daily practice, not a distant dream.

🌿This is exactly what I help women create through Cognitive Behavioural Hypnotherapy. Small, practical steps that build lasting confidence and peace of mind.

What’s one small calm habit you’d love to bring into your workday?

🌿If you’re ready to try a different way, you can book a free discovery call by sending me a DM

04/11/2025

04/11/2025

🌿 Step Outside: The Mood-Boosting Magic of a Walk in Fresh Air

This stomp in the woods ⬇️ worded more eloquently 😁

You know that feeling when you almost talk yourself out of a walk…
but then you put your leggings on, grab your coat, and suddenly you’re doing it?

That tiny action is where the magic begins.
Because once you’ve got your workout gear on, your brain starts to believe you’re the kind of person who moves and it follows through.

And when you do head outside?
🌿 The fresh air hits your face
🍂 Your heart rate lifts
✨ Your brain releases dopamine and serotonin those lovely “feel-good” chemicals that boost mood, motivation, and focus.

This time of year, when the light fades earlier and energy dips, walking in daylight is one of the simplest ways to reset your body clock, steady your emotions, and lift that fog that creeps in.

You don’t need a gym membership or a perfect exercise, plan, just a warm coat, comfy shoes, and 15 minutes to breathe.

🌿Start with putting your gear on. Dont think about it and the rest will follow.

02/11/2025

🌿Gentle Personalised Support Empowering you through anxiety and menopause

🌙 Sunday 2nd November – The Comparison Detox

Reflection Theme: Where have I been comparing myself and why?

Social media, other women, people your age… comparison creeps in quietly. Tonight, bring it into the light.

Ask yourself:

🌿Who have I compared myself to this week and what story did I tell myself about it?

🌿What do I truly value, and does this comparison align with that?

🌿Where have I made progress that no one else sees?

📱 Temporarily mute or unfollow anything that triggers insecurity. Then remind yourself: "I'm not behind, I'm on my own unique path"

💭 Monday Intention:

"This week, I’ll focus on alignment with my own needs, not comparison with others.
My journey isn’t meant to look like anyone else’s"

Comparison steals your joy, your peace and your focus. Let’s take it back!!!



If you are struggling right now and would like a quick, free 20 min chat, you can book here: https://theunclutteredmind.setmore.com

Warmly,

🌿Claire

01/11/2025

01/11/2025

It's a brand new month and I just wanted to say "Hi" to my new followers and remind you all of who I am and what I do.

If you’ve ever cried in the car for no reason, overthought a text for three hours, or felt like your brain’s turned to scrambled egg and your memory is like fog. "Hi 👋 you’re in the right place".

I’m Claire, therapist, coach and fellow human who knows what it’s like when hormones and anxiety gang up on you.

Through Cognitive Behavioural Hypnotherapy, I help women untangle anxious thoughts, calm their nervous system and build back confidence one small, steady step at a time.

Around here we talk about:

😳 Real-life anxiety (not just panic attacks)
🚺 Hormones, confidence & calm
🌿 Tools that actually work in everyday life

Because you’re not “too sensitive” or “losing it” your system’s just overloaded.
And healing starts when you stop pretending you’re fine and reach out for help.

Follow along if you fancy a cuppa-and-chat approach to feeling calmer, clearer, and more like yourself again.

31/10/2025

Day 31 – Building Your Support System

Menopause Awareness Month might be ending, but your journey doesn’t stop here.

💬 One of the biggest things I regularly hear is: “I feel like I’m going through this alone.”

The truth? You’re not alone.

🌿Building a support system whether that’s friends, family, colleagues, or professional help makes all the difference. When you share what you’re going through, you not only lighten your load but also give someone else permission to speak up too.

✨ Let’s keep the discussion going.
Menopause matters every day, not just this month.

You deserve support, community, and confidence as you move forward 🫶🏻

Tag a friend who always supports you.

I'd love you to comment below with one thing that’s helped you this month.

30/10/2025

♀Hormones don’t just affect mood and sleep, they change how your body uses food too. That’s why the meals that once “worked” might suddenly leave you bloated, sluggish, or craving sugar.

💡 Tip: Add protein to every meal. It helps steady blood sugar, reduce cravings, and support hormone balance.

This is not about dieting, it’s learning how to nourish your body so you feel calmer, stronger, and more balanced through these hormonal shifts. 🌿

✨ Want more simple, hormone-friendly food tips?

👉 Download my Nutrition to Support Menopause here:
https://www.theunclutteredmind.co.uk/nutrition-guide

29/10/2025

Strength Training in Menopause 💪

When hormones shift, so does our body. One of the most powerful tools you can add is Strength training.

✨ Just a few sessions a week can help you:

Protect bone density & joints

Boost your mood and confidence

Support weight & energy

Future-proof your health

You don’t have to hit the gym, squats, resistance bands, or lifting tins at home all count.
Small, consistent steps = big long-term benefits.

Would you love a full breakdown of simple exercises to support your body through menopause?
👉 Grab my free guide here: 🔗https://www.theunclutteredmind.co.uk/exercise-guide

Save📍 this as a reminder and check out the guide to get started today.

29/10/2025

I'm Desperately trying to win the Claire vs lurgy battle, I can feel the niggly throat, headache and achiness trying to burst through, im necking lempsips like they're pornstar martini's, I will NOT let it win 🤣🤞🤞🤞

What do YOU do that helps combat the winter colds & flu, I need all the help i can get ⛔️😷

28/10/2025

🌿 Why Journalling and Positive Reframing Can Help During Menopause

♀️Menopause isn’t just a physical transition, it’s an emotional one too.
The changes in hormones can sometimes leave you feeling foggy, irritable, anxious, or not quite yourself. It’s easy to get caught in a spiral of overthinking, frustration, or self-criticism.

That’s where journalling and positive reframing come in.

📝Journalling: Making sense of your inner world

Putting pen to paper helps you slow down your thoughts and see what’s really going on beneath the surface.
Instead of thoughts racing around your head, journalling helps you:

Notice patterns in your mood and triggers.

Process emotions before they build up into overwhelm.

Gain clarity on what you can control and what you can gently let go of.

Even five minutes a day can make a big difference whether it’s writing down how you feel, what you’re grateful for, or one small win from the day.

🌤 Positive Reframing: Changing how you talk to yourself

During menopause, it’s common to think, “I’m losing myself,” or “I can’t cope like I used to.”
Through Cognitive Behavioural Hypnotherapy, we learn how to challenge these thoughts and reframe them more kindly and realistically for example:

Instead of “I can’t sleep, I’m a mess,” try “My body is adjusting, and I’m learning ways to calm my mind before bed.”

Instead of “I’m not the same person I was,” try “I’m evolving, and that’s okay.”

This isn’t about pretending everything’s perfect, it’s about choosing a perspective that helps you feel calmer and more in control.

🌿Together, they build resilience

Journalling gives your emotions a safe outlet.
Positive reframing helps you shift unhelpful thought patterns.
Together, they create a daily habit of self-awareness and self-compassion which are two powerful tools for navigating hormonal changes with calm and confidence.

So next time you feel overwhelmed, grab your notebook, take a breath, and remind yourself:

“I can choose how I respond. I’m learning, growing and finding balance one small step at a time.”