Exam nerves & Anxiety

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Youngsters suffering with Exam Nerves and Anxiety

Posted By Teresa Bulford-Cooper

Are your Young folks suffering with Exam Nerves and Anxiety? 

Unfortunately our modern day lifestyles pile pressure on to our children from such a young age with ‘Learning Journals’ from the age of 2.5 documenting every tiny development to ensure that they are ‘on track’, to exams and assessments from the age of 6.

Such situations can increase anxiety in a child, however well rounded they may appear to be.  A developing lack of confidence could come from a 7 year old receiving a lower grade then their best friend, to a GCSE student feeling under pressure to study and achieve so as to fulfil expectations.

At such a young, impressionable age, care must be taken to ensure children remain happy and emotionally stable if they are to achieve success at life, not just at exams.

Schools which push too much pressure on to their children can ironically end up with lower results suggesting that emotional needs must start to be met and considered to be as important as maths and english.

Child line have revealed that there has been a dramatic increase in calls from children with anxiety issues over their exams, and shockingly, 43% of the pupils receiving at schools in the UK are under 11!

The high percentage of 13 years olds I am helping with anxiety and exam nerves at the moment speaks for its self. They have so little time to themselves now what with with piles of homework, revision and the added pressure to “do well” that they put on themselves it can all become to much. They are becoming so competitive and unable to understand if they feel they are under achieving- very worrying. Its not always the school/college or parents putting pressure on it is usually the youngsters themselves. So what can be done?  Very often by the time the young folk reach me their confidence is very low, they are very anxious and just need to calm down and learn how to relax and sort things accordingly. When I teach them coping techniques and self hypnosis – (which they all love!) it makes them feel in control and have the tools to help them through difficult times such as exams. I would be more than happy to help your young folks – you can either e mail me on teresa@tbctraining.co.uk or phone the office on 01363 775935 and arrange a good time for me to phone you for a chat. I treat children from 8 years upwards – look forward from hearing from you. Teresa.

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Are you getting a good nights sleep?

Posted By Teresa Bulford-Cooper

Are you getting a good nights sleep or laying awake looking at the ceiling?

I wrote this a few years ago but some things don’t change so thought it worth a re visit! Many business people I have spoken to have reported not getting a good nights sleep as one of their top problems. We all know what its like having to concentrating the next day at work and finding it really hard due to being tired. How different it feels to wake refreshed and ready to hit the ground running after a good nights sleep.

Sleep problems are often caused by anxiety and stress related issues. They can be viewed as bad habits and, like all bad habits, can be unlearned and replaced with good habits; i.e. falling asleep easily and enjoying a proper night’s sleep.

Sleep problems usually fall into two categories:

Not being able to fall asleep at night.

Waking up at an inconveniently early hour and not being able to fall asleep again.

I think most of us have had this experience at some point in our lives but for some it is a chronic complaint. I am proud to say that I have helped clients who had been suffering for some 20 years or more.

For some tips on how to get a good nights sleep

Listen to our free  Sleeping problems podcast here

Insomnia can be seen as difficulty getting to sleep or waking in the early hours and having trouble getting back to sleep. Interestingly it seems to be more common in women than men, it is thought that up to a third of adults in the UK have insomnia at some point and seems to be more of an issue as we age.

It is quite difficult to know what is a normal nights sleep as everyone is different, some only need a few hours as in Mrs Thatchers case (only about 2hrs) and others need a good eight.

The most common factors that can be blamed for insomnia are stress and anxiety and seem to be the main culprits. Once the root of this is conquered good sleep hygiene can commence. Because your unconscious mind has learnt to stay awake from a formed habit it thinks it is the thing to do when you go to bed, this is something that we can change with hypnosis. We have a high success rate for treating insomnia.

The most common symptoms of insomnia are:

Finding difficulty getting off to sleep

waking up early in the morning

Waking in the morning feeling as though you have not slept and feeling irritable, tired, and finding yourself unable to function and focus during the day.

So what is sleep and why do we need it?

Sleep is a natural state of unconsciousness where we all need to spend some time in order to let our body repair and rest. Whilst you are sleeping your body goes through cycles of light, deep sleep and dreaming (although you may not remember dreaming), other wise known as rapid eye movement (REM). These cycles last on average around 90 minutes in duration. Lack of sleep can lower your immunity and lead to other complications.

 How we can help you?

By giving you techniques to help with both categories of sleep problem we can help you to improve your sleep patterns significantly. This in turn will alleviate the indirect effects of sleep problems, such as daytime anxiety and bruxism (teeth grinding during the night).

Phone us on 01363 775935 or email teresa@tbctraining for more details. We look forward to hearing from you.

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Happiness exeter devon

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 4 Secret Steps to finding true happiness

Posted By Teresa Bulford-Cooper

 4 Secret Steps to finding true happiness

Isn’t it strange how we all crave to be happiness and are all happier when we have a label attached to us, be that Mum, Dad, CEO, Bank manager, shop assistant etc?

Some people wander through life not feeling happy, knowing where to belong, never finding true happiness and fulfilment – that’s what it’s all about – knowing where to belong and what will make you happy and fulfilled in life. Following your own values in life is so important. Many people that I have coached over the decades have never reached their full potential and have bumped along in life unsure of the direction they are going in, they just can’t seem to see or feel where they fit or achieve the goals they do set and start procrastinating or failing.

This is often because they have not stopped to discover their own values in life, what’s really important to them. Maybe their parents or colleagues advised them to do this or that in life to “get on” and have a secure job. Unfortunately for them by doing this they have been following their advisors values not their own, so they get lost along the road, never achieving anything or being extremely unhappy in what they are doing.

So heres 4 Steps to help find happiness

Step 1.Think about what’s important to you, what do you really care about and hold dear, what do you see as the most exciting thing in your world that you would like to achieve, what’s your passion in life?

Step 2. Write your ideas down as writing it down will make it more real to your mindset. List all the things that are important to you and you hold dear e.g. Family, walking the dog, traveling, self development …dare to dream and listen to your inner voice – get it down on paper.

Step 3. When you have written your key values down you will see the pattern to what you truly want from life and see a goal you can set. The next thing is to figure out how to get it – bare in mind it does have to be an achievable goal!

Step 4. Start by making a list of little steps/things you can start doing to get one step nearer to your goal every day. Little steps lead to a life times journey.

Follow these 4 steps and you will be on the road to inner happiness and success. If you need a little help why not arrange a Skype or phone session with me. Drop me an email to arrange a suitable time for a complimentary 15 minute coaching session I am offering through the month of September at teresa@tbctraining.co.uk with Coaching offer in the subject line.

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Building Confidence course Nr Exeter Devon UK

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7 ways to Increase your Confidence

Posted By Teresa Bulford-Cooper

It never stops to amaze me when I am in Exeter Devon and Bristol talking to company directors, CEO’s, HR folks through to the person on the shop floor how lacking in confidence they can be.

The higher up in a business a person is the more they try to hide their lack of confidence and suffer in silence, true what they say – it can be lonely at the top!

There are so many people suffering in silence from lack of confidence, you would be surprised, in fact what seems to you to be the most confidence person can really be quaking in their boots at times! Isn’t it Funny how sometimes you can feel relaxed and comfortable in some situations yet in others a nervous wreck! It can almost be down to the mood you feel in at given time. Be good to know how to pull it out of the bag when you most need it wouldn’t it so here are 7 tips which I hope will help you along your way.

1.Check your inner voice, is it telling you positive things or pulling you back with negative jibber jabber? If its the negative voice you need to dispel those thoughts and turn them into positive affirmations. E.g. “I cant do it” into “I can do it”. The more you tell yourself you can do something it will condition your mind to believe it.

2. Adopt a good posture. Stand up straight, shoulders back head up, chin out slightly. Look forward not down, positive confident people always look ahead or up. Relax and remember yo breathe!

3. Use your imagination to visualize yourself being a positive person. See yourself as a confident positive person doing things you want to be doing. This helps to program your brain into thinking that you have done it before.Your brain does not know the difference of visualizing and actually having done something,so when you actually come to do whatever it is you have been visualizing your brain will think you have done it before.

4. Learn to say “No”. I bet you are always being asked to do do favour’s for others if you lack confidence. People lacking confidence have a tendency to please others to gain self gratification. We all love to be liked, however it is important to realise the difference of being genuinely liked and being taken for granted otherwise you will be a doormat and forever running around after other people getting nothing in return but worn out!

5. Read up on self confidence. Paul McKenna wrote an excellent book called Instant confident which also has a CD inside to listen to that I highly recommend. The more you educate yourself about something the less fear it will hold over you.

6. Take a course in learning how to become that confident person trying to come through. Most achievable things in life are all about having the confidence to do it. You can learn some really useful techniques to help you overcome your fears and find whats holding you back.

7. Get out of your comfort zone, be brave and take the plunge. Once you have achieved something you thought you could never do, no matter how big or small it will start to increase your confidence.

Well I hope you find these 7 tips helpful and begin to let that confident person shine through.

For professional help TBC Training run one day courses on confidence building in Exeter, Devon and Bristol. These are held at out side venues or in house. We can also build bespoke courses for you.

Please contact us for further information or to book onto our next fabulous course please follow this link.

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Sleep problems - training course Exeter Devon

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Sick and tired of not getting a good nights sleep?

Posted By Teresa Bulford-Cooper

Many business people I have spoken to recently here in Exeter Devon  have reported not getting a good nights sleep and having sleep problems as one of their top concerns. We all know what its like having to concentrating the next day at work and finding it really hard due to being tired. How different it feels to wake refreshed and ready to hit the ground running after a good nights sleep.

Sleep problems are often caused by anxiety and stress related issues they can be viewed as bad habits and, like all bad habits, can be unlearned and replaced with good habits; i.e. falling asleep easily and enjoying a proper night’s sleep.

Sleep problems usually fall into two categories:

1.Not being able to fall asleep at night.

2.Waking up at an inconveniently early hour and not being able to fall asleep again.

Listen to my free Podcast to get a few tips on sleeping.

I think most of us have had this experience at some point in our lives but for some it is a chronic complaint.  I am proud to say that I have helped clients who had been suffering for some 20 years or more.  For some tips on getting to sleep listen to my podcast below

Insomnia can be seen as difficulty getting to sleep or waking in the early hours and having trouble getting back to sleep. Interestingly it seems to be more common in women than men, it is thought that up to a third of adults in the UK have insomnia at some point and seems to be more of an issue as we age.

It is quite difficult to know what is a normal nights sleep as everyone is different, some only need a few hours as in Mrs Thatchers case (only about 2hrs) and others need a good eight. The most common factors that can be blamed for insomnia are stress and anxiety and seem to be the main culprits.

Once the root of this is conquered good sleep hygiene can commence. Because your unconscious mind has learnt to stay awake from a formed habit it thinks it is the thing to do when you go to bed, this is something that we can change with hypnosis.  We have a high success rate for treating insomnia.

The most common symptoms of insomnia are:

Finding difficulty getting off to sleep waking up early in the morning

Waking in the morning feeling as though you have not slept and feeling irritable, tired, and finding yourself unable to function and focus during the day.

So what is sleep and why do we need it? Sleep is a natural state of unconsciousness where we all need to spend some time in order to let our body repair and rest. Whilst you are sleeping your body goes through cycles of light, deep sleep and dreaming (although you may not remember dreaming), other wise known as rapid eye movement (REM).  These cycles last on average around 90 minutes in duration. Lack of sleep can lower your immunity and lead to other complications.

How we can help you?

By giving you techniques to help with both categories of sleep problem we can help you to improve your sleep patterns significantly. This in turn will alleviate the indirect effects of  sleep problems, such as daytime anxiety and bruxism (teeth grinding during the night).

Book onto one of our half day courses to learn simple techniques to get you back into a healthy sleep mode or speak to your HR dept to get us into your work place for a group session. Phone today on 01363 775935 or email teresa@tbctraining for more details.  We look forward to hearing from you.

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Stress reduction in the workplace- training course Exeter Devon

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Stress related issues in the workplace?

Posted By Teresa Bulford-Cooper

Did you know that stress has become a not-so silent epidemic and is slowly draining businesses financially around the world?

According to one study in America it affects around thirty million workers a year costing their employers $15,000 per year, per affected employee!  In 2002 the European Survey of Working Conditions showed that the annual EU cost related to absenteeism due to work place stress was £20,000 million… [https://osha.europa.eu/en/tools-and publications/publications/reports/TE-81-08-478-EN-C_OSH_in_figures_stress_at_work]

In a study performed every five years by the European Foundation for the Improvement of Living and Working Conditions it was documented as being second in line for the ‘crown’ of most common workplace threat; one place behind musculoskeletal conditions.   Their 2010 survey showed that stress in the workplace affects 23% men and 20% of women in all areas aside from anxiety which was reflected as being more of an issue within the women’s category.

Stress itself became a standalone concept, defined as ‘a non-specific response of the organism to any pressure of demand’, in the 1930’s via Hans Selye.  Psychology and other social and scientific sources took on this new concept and made it their own over the proceeding years and it soon become an ailment all of its own.   In the workplace  it is now recognised as being caused by a number of more specific issues than Selye’s ‘pressure or demand’.  They include: Lack of control Lack of social support Ambiguity of the role excessive demand Role and workplace conflict Lack of direction and development opportunities Job insecurity Psychological issues such as bullying and/or violence Personal issues (divorce, separation, children, parents, abuse etc) In other words, as with any situation in life, if the requirement of a person goes above and far beyond their natural coping capability then a natural response is triggered and we now call this response stress.

These responses can come about in any number of ways from psychological such as anger, anxiety, depression and lowered self esteem; physiological such as panic attacks due to a raised heart or breathing rate and behavioural such as inability to perform tasks,  a dependency on substances such as alcohol and drugs and a rise in mistakes, accidents and absence. It is clear that workplace stress is not a small subject which can be easily rectified with a weekly meeting!  Each employee will be experiencing their own causes and build up of stress and their behaviour will, as a result, come out in totally unique and personal ways…so how can (and should) employers be helping their workers, and themselves, deal with this epidemic? According to the government website, Health and Safety Executive [http://www.hse.gov.uk/stress/furtheradvice/legalresponsibility.htm] it comes down to the responsibility of many, including the employees themselves.

At board level, directors must monitor rates of absenteeisms and staff turn over, as well as any issues amongst staff members themselves and poor performance, all of which are direct factors pointing to stress related issues.  They must have a clear and concise health and safety policy in place and as and when required, a strategy to deal with employee stress management. Human Resources are in a position to assist their employers in dealing quickly and efficiently with related issues in the workplace in many ways including staying up to date on current workplace stress practices, sourcing evidence of specific employee issues, drawing up and providing related information to employees and and reporting concerns to directors and managers as and when necessary. Line managers much be proactive in addressing stress related absenteeism and workplace issues by monitoring their staff, identifying when an employee is having issues and documenting the evidence before reporting their concerns to the appropriate personnel.

Employees themselves are in the best possible position to help themselves when it comes to workplace stress issues.  By being open about any pressures they feel are putting them at risk of stress related ailments, discussing ways to assist in putting an end to the stress and taking active advantage of any stress related assistance their employers offer, employees can ensure that they are working in a happier and more relaxed environment each day.

TBC Training offer your business the answer for keeping stress levels to the minimum by regular visits to your work place, providing group relaxation techniques, one to one coaching and hypnotherapy. For details of this please e mail teresa@tbctraining.co.uk or telephone 01363 775936 or book onto our 1 day course at TBC Training centre near Exeter Devon to learn techniques to keep you relaxed and in control.

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Freedom - life balance - leadership training course Exeter Devon

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Freedom and financial independence

Posted By Teresa Bulford-Cooper

Ha – so you thought being self employed would give you more freedom and financial independence!

However in reality you have lack of freedom and work/life balance to cope with, possibly feeling guilty having to juggle home life and work, having the mortgage to pay, child care to juggle, sleepless nights & worrying about employees, not to mention that presentation you are quaking in your boots about!

Well the good news is that I am here to help, showing you how have to have a healthy work/life balance, have time to spend with your friends and family at the same time as growing your business, employing the right staff – and how to avoid the wrong ones, enhancing your communication and soft skills.

I help small to medium business who are having problems with the above and finding/keeping the right employees, life/work balance, people and soft skills & confidence building – oh and presentation skills!

Because I really care about my clients and like to give everyone personal attention my course numbers are very small – usually 6 – 8 so that I can sit on your shoulder and help you grow your business with you. The days are very enjoyable, interactive and relaxed -thats the best way to learn and held in Crediton 9 miles from Exeter at our Training Centre which offers free secure parking and free wifi.

So book onto our next cutting edged 4 day Leadership and Management skills course starting September 6th and lets see those problems get kicked into touch!

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Stress reduction in the workplace- training course Exeter Devon

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Workplace problems can have devistating effects on your business

Posted By Teresa Bulford-Cooper

We all want and need our staff to perform well and feel 100% committed to their work, to have a great attendance rate and see spot on timekeeping, making a positive contribution to the company. However I am sure you know, at some point every business is likely to come across frustrating problems which can hold up business production – putting a spanner in the works, which could be related to:

☐ Staff/team issues

☐ Constant sickness leave

☐ Sloppy time keeping

☐ lack of motivation – not delivering on time

☐ A new promotion/manager/leader needing guidance

☐ Low self esteem and confidence on your part to ask what you want

☐ Lack of soft/people skills

Do you feel that your staff are not making the effort towards the success of your business? – We can help you by providing affordable, practical and swift solutions to your problems. Our training services are designed to help you achieve the result you want by showing you or your key people how to resolve these issues with employees/ customers – leaving you to do what you do best – get on with growing your business. Ask for a FREE non committal consultation – we are always happy to chat!

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Stress reduction training course Exeter Devon UK

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It’s not all about work!

Posted By Teresa Bulford-Cooper

Are you hearing the words from family and friends “its not all about work you know?” I see so many people on my training courses in Exeter Devon that are bogged down with work and stress that they have forgotten about the outside world and how to enjoy life.

Its really important to take time out for you, your family and loved ones, let them know its not all about work -they are important too! Make time for them and let them see they are important, take time to listen to what they have to say and get involved in their world.

Research has shown that time away from work such as a weekend or day off is invaluable to let your brain rest and do other things.  You will return to work refreshed and achieve much more than pounding away trying to “catch up” or get ahead.

Try something different which will take you out of your comfort zone away from work and bring a little excitement back into your life.

Heres an example

Last week I went on a vegan cookery week end in Bath, I came away with a great feeling of achievement, learnt something new and spent quality time with my hubby and returned to work Monday refreshed and raring to go!

If you are suffering with stress and life/work balance check out our popular one day course in Exeter here.

I have helped so many people over the years with their business and personal lives on my training courses and with coaching sessions – don’t be that sad person slogging away and getting nothing but stress and long term health problems – do something about it NOW!

So remember its not all about work, you need to have a good life balance. Do something today and contact me here today and lets do something to help you.

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Reducing Stress in the workplace training course Exeter & Bristol

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Seven steps to control Stress and Anxiety

Posted By tbctraining

Loss of productivity can cost any sized company dearly if their employees are stressed and suffering anxiety problems. Here are seven ways out of the many that we teach a variety of successful clients hope W house us to keep their employees mentally balanced and happy. Hope you find some of these useful. To book onto our day course covering these snd many more skills book here

Step 1. Mindfulness.

Sit/lay quietly and just reflect without analysing and take your time to: Listen – What you can hear, the sounds around you inside and outside, just accept them and let them be. What you can feel, your breath – rise and fall of your chest. How your body is being supported by the chair/bed. How you feel inside, your tongue, teeth the temperature on your skin, again just accept and let it be. Also what can you smell, taste?

Step 2. Be more organised

Meal times are a classic time people (especially Mums) get stressed or feel anxious about what to do for dinner that night! Can you find a time to have a cooking session and do the meals in advance? Pop some in the fridge/freezer? make a list of what to cook for the coming week?

Step 3. Priority List

Lists are great ways of organising. Make a priority list of things to do. Tick things off as you go down the list. No one but you is in charge of when and how things get done at home so give yourself permission to sit down and relax, have some “me time”. Get outside in the garden as much as you can, if you have get the kids get them involved in planting seeds, digging holes!! Give children some responsibility (within reason!)to help you. Kids love to help and feel helpful.

Step 4. Letters

Take a few moments to write letters (not e mails!) to people you care about and tell them why you like them – the reaction of this can be quite outstanding! Remember to say “because” give a reason why you like/love them. This is really powerful for a child to receive.

Step 5 .Analyse your feelings

Why am I feeling like this? What just happened to make me feel this way? What is the worst that can happen? What am I getting out of feeling this way? Whats it stopping me doing and why? Does anyone care?

Step 6. Spinning technique

Notice where the feeling is then what direction it is moving. Give it a colour and spin it out in the direction it is moving. Stop, change the colour then spin it back in the opposite direction.

Step 7. Control that inner voice

Stop the negative talking in your head, tell it to shut up and ****off! Tell yourself I can do this, I can do that, I am great at this that and whatever else I want to do Sing anything (you can’t sing and stress at the same time!) For ultimate results book onto our one day course where you will learn life changing techniques to keep you and your employees happy and stress free at work.

Next available course: May 6th 2016

Venue: Exeter Golf and Country Club

Time: 10am – 5pm

Investment: £197.00 per delegate

Book now Tel: 01363 775935 All course material and refreshments provided

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