Simone Sear Coaching & Consultancy

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Simone Sear Coaching & Consultancy

Empowering people & workplaces to live and work well. Health & Wellbeing Coach | Counsellor | Facilitator | Consultant | Diabetes Prevention Practitioner.

Championing sustainable lifestyle change. A space for support, insight & real-life wellbeing.

12/11/2025

Life can feel so fast at times - especially now, as the nights draw in and the light fades earlier each day.

Taking time to slow down can sometimes feel uncomfortable, even like we’re somehow falling behind.

But slowing down isn’t the same as stopping or giving up.
It’s the space where we finally catch up with ourselves.
Where we notice what’s working, what needs to shift, and what really matters.

When we pause, even for a moment, our nervous system gets a chance to reset.
We start to think more clearly, respond rather than react, and reconnect with what gives us energy.

Gratitude often grows here too.
Because when we slow down enough to notice, we start to see the small, good things that were already there.

💭 Maybe this week, slowing down means taking a few deep breaths before the next thing.
Or stepping outside for some fresh air between tasks.
Or simply giving yourself permission to rest, without feeling guilty for it.

Slowing down isn’t losing momentum.
It’s choosing a pace that helps you move forward with more clarity, calm, and care.

08/11/2025

As the weekend begins, take a moment to pause.
Exhale.
Notice what’s gone well - the small wins, the moments of connection, the things that helped you through this week.

Gratitude helps us reset.
It reminds us that even when life feels full - when there’s still work to do, people to care for, or plans to manage - there are still small pockets of good to notice.

Maybe it’s the cuppa that helped you breathe for a moment.
The message from a friend that made you smile.
Or simply acknowledging, “I made it through this week.”

A reset doesn’t have to mean stopping.
It can simply mean noticing where you are, and letting that to be enough.

💭 What’s one small thing that’s helped you stay grounded this week?

06/11/2025

Sometimes growth looks big and visible - a promotion, a milestone, a clear decision made.

But often, it starts much smaller.
In those moments when we notice what’s already here.
In the gratitude for the progress we’ve made, even if no one else can see it yet.

Growth isn’t always about doing more or achieving something new.
Sometimes, it’s about becoming more grounded, more present, more you.

Gratitude helps us build the kind of optimism and motivation that enables growth.
It strengthens resilience, boosts energy, and helps us see opportunities instead of obstacles.

So if we’re facing change or uncertainty, maybe take time to pause and notice what is working - the people who support us, the lessons we’ve learned, the small signs of progress.

Because gratitude isn’t the opposite of growth, it’s what makes it possible. 🌱

💭 What’s one thing you’re grateful for that’s helping you grow right now?

04/11/2025

There’s a lot happening in the world right now, and if you’re finding it hard to feel grateful, you’re not alone.

Gratitude can feel easy when life is calm, when things are going well.
But in the harder moments, it can feel impossible, or even a little forced.

Gratitude isn’t about pretending everything’s OK.
It’s about gently noticing what is OK, even when so much isn’t.

Research shows that when we intentionally look for small moments of good - a kind word, a breath of fresh air, a message from a friend - we begin to calm the stress centres of the brain.
Over time, that tiny shift helps us feel more grounded, less reactive, and more able to see possibilities, even in uncertainty.

That’s what makes gratitude powerful, not because it changes our circumstances, but because it changes how we move through them.

So if life feels heavy this week, try to find one small thing you can be thankful for.
Not to dismiss what’s difficult, but to remind yourself that even in the difficult times, there is still light.

💭 What’s one thing that’s helping you stay steady right now?

🙏🏼😊

01/11/2025

I’ve caught up with a few friends this week, some in person, and others through messages and calls.

There’s something about connecting with people who really know you - sharing where we are, what we’ve achieved, and feeling grateful for those friendships that have lasted.

It reminded me how powerful gratitude can be. Not just as a nice idea, but as something that genuinely shifts how we feel and see the world around us.

Research shows that when we practice gratitude - even in small ways - it helps lower stress, improves sleep, and increases feelings of connection and optimism. It trains the mind to notice what’s going right, not just what’s going wrong.

But gratitude isn’t about ignoring challenges or pretending everything’s fine.

It’s about finding small moments of appreciation within the ups and downs - for the people, lessons, and progress that shape who we’re becoming.

💭 Maybe take a moment today to pause and notice something, or someone, you’re grateful for.

Because gratitude doesn’t just change how we see the world. It changes how we move through it.

🙏🏼😊

29/10/2025

We all have stories we tell ourselves.
About who we are.
What we’re capable of.
What’s possible, and what’s not.

Most of the time, those stories run quietly in the background, shaping how we see ourselves and how we show up in the world. But sometimes, they hold us back - often without us realising.

These self-limiting beliefs might sound like:

💭 “I’m just not that confident.”
💭 “I always give up.”
💭 “Change never works out for me.”

And the tricky part? Our minds will naturally look for proof that those stories are true - for evidence that fits what we already believe. So the same old patterns can keep playing out, reinforcing the same old story.

But those stories aren’t facts. They’re thoughts we’ve repeated so often, they’ve started to sound like truth.
And that means, with awareness and practice, we can begin to change them.

Change doesn’t always start with doing something different.
Sometimes it starts with thinking something different.
By noticing the voice that says “I can’t” and gently asking, “What if I could?”

A few small steps that can help:
▫️Notice the stories you’re telling yourself right now.
▫️Ask where they came from - are they really yours, or something you’ve picked up along the way?
▫️Find the exceptions - the times you did cope, grow, or take the leap.
▫️Try a kinder story - one that gives you permission to learn, not pressure to be perfect.

This is where courage and change meet - in the space between who we’ve believed ourselves to be and who we’re becoming.

💭 Maybe your act of courage this week is simply to notice the story you’re telling yourself - and begin to tell a new one.

27/10/2025

There’s so much in life we can’t control - the weather, other people, the pace of the world.
And when life feels uncertain or out of balance, it helps to pause and ask:
What’s really within my power right now?

It’s rarely the big things.
It’s usually the small choices - how we care for ourselves, what we say yes (or no) to, how we choose to respond instead of react.

We often spend so much energy trying to manage things that were never ours to control… and it’s exhausting, isn’t it?

When we focus on what is within reach - our mindset, our effort, our self-care - we begin to feel calmer, more grounded, and more like ourselves again.

So maybe this week, it’s not about doing more.
It’s about gently turning your attention to what you can influence:

💚 caring for yourself a little more
💚 protecting your headspace
💚 focusing your energy where it truly matters

Resilience grows when we let go of what we can’t control and nurture what we can.

25/10/2025

🌙 When the clocks go back….

If I’m honest, I’ve always found this change hard.
The clocks go back, and suddenly the evenings close in.
The light fades too soon, and with it, sometimes, so does my energy.

Part of me wishes we could just leave the clocks where they are - stop time from shifting. But the truth is, the world changes whether we want it to or not.

And maybe the real work isn’t in resisting that change, but learning how to adapt to it.

When the days feel shorter and the darkness stretches longer, it’s OK to find it difficult.
Our bodies and minds feel the shift too - our sleep, our mood, even our motivation can take a dip.

But instead of pushing through, what if we allowed ourselves to adjust gently?

☀️ Getting outside early to catch the morning light.
🕯 Creating cosy evenings that invite rest.
💭 Checking in with ourselves and noticing what helps and what doesn’t.
💚 Reaching out and staying connected, even when we’d rather retreat.

Maybe acceptance begins with understanding that we can’t control the clocks, but we can choose how we meet this season.

Because it isn’t always about striving or doing more.
Sometimes it’s simply about softening into change, trusting that even in darker days, we can still find small ways to bring in light.

💭 How do you take care of yourself as the nights draw in?

24/10/2025

When our resilience is low, everything can feel a bit heavier - change, motivation, even the little things.

But we can gently build it back, one small step at a time.

Here are 12 simple ways to help you reconnect, restore, and rebuild your inner strength:

1️⃣ Pause before you push - take one mindful breath before reacting.
2️⃣ Move your body - movement helps emotions move too.
3️⃣ Reach out - with a message to someone you trust.
4️⃣ Rest without guilt - fatigue is a signal, not a flaw.
5️⃣ Eat to nourish, not to numb - balanced choices help stabilise mood and energy.
6️⃣ Notice one good thing - gratitude builds hope.
7️⃣ Limit the noise - step away from social media, the news, or anything draining.
8️⃣ Let yourself feel - suppressing emotions drains resilience; acknowledging them strengthens it.
9️⃣ Set one small boundary - saying “no” creates space for what matters.
🔟 Spend time in nature - even a few minutes outside can restore calm.
1️⃣1️⃣ Practice self-kindness - talk to yourself as you would to someone you care about.
1️⃣2️⃣ Reflect, don’t ruminate. Ask, “What did I learn?” instead of “Why can’t I handle this?”

Resilience doesn’t mean we have to be strong all the time - it’s about caring for ourselves so we can keep going with strength, not against it.

💭 Which of these could you try this weekend?

22/10/2025

In my last post I spoke about resilience - what it used to mean, and what it means to me now: being gentler with ourselves and letting go of the need to be ‘tough enough’.

But what helps us build resilience, especially in times of change?
Autumn reminds us that everything shifts - the days shorten, and we’re invited to slow down too.

Resilience isn’t a fixed trait. It grows through small, learnable habits that help us handle stress and adapt with care.

🌿 caring for our physical health (sleep, movement, nourishment)
💬 connecting with others (we regulate stress better together)
🧘‍♀️ grounding in the present (rest, reflection, mindfulness)
💭 reframing challenges (asking “what can I learn?” instead of “why me?”)

Each small action becomes an anchor - helping us meet change with steadiness instead of struggle.

Resilience used to mean holding everything together.
These days, it feels more like resting, adjusting, starting again when needed.

🍂 Maybe resilience isn’t about pushing through change, but more about learning to move with it.

💭 What helps you stay steady when life feels uncertain?

20/10/2025

Resilience.

We often think of it as strength - the ability to stay strong or ‘bounce back’ no matter what life throws our way.
But real resilience is gentler than that.
It’s our capacity to adapt, recover, and keep going, without losing ourselves along the way.

For a long time, I thought resilience meant pushing through - holding it all together, showing up no matter how I felt.
It looked like strength on the outside, but inside it felt exhausting, like walking through quicksand.
The harder I tried to stay strong, the heavier I sank.

Eventually, I realised that version of resilience wasn’t helping - it was wearing me down.

Now, resilience feels different. Softer. Kinder.
It’s taking care of myself in small, quiet ways - setting boundaries, resting when I need to, moving my body because it feels good, nourishing myself well, and being honest about what I need.

Because resilience isn’t about how much we can carry - it’s about knowing when to set something down.

💭 Maybe resilience, for you too, begins with kindness, not pressure.

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