Lets Talk About: Bank Holiday Burnout & How To Avoid It
Bank holiday weekends can be both relaxing and non-stop, often family and social plans double and before you know it we’re back to work and taken no time to pause and enjoy the long weekend. We asked our expert team of wellbeing therapists for some mini self care rituals to take time to pause between the busyness… sometimes we don’t have time to catch that elusive 8 hour sleep or take a long, hot bath, but with words, mindset and breath, we can help guide ourselves into a place of pause and rest.
A Mantra for grounding, from our resident energy weaver Benjamin Paul -
‘I AM GROUNDED:
My body & mind are deeply grounded into Mother Earth. I am calm, centered & relaxed. I am able to let go of any fears & worries. I let love & peacefulness flow through me.
I AM HAPPY!’
Lisa, our in-house Hypnotherapist shares how re-framing words can shift your mindset, allowing yourself to experience from a place of gratitude rather than force or effort; ‘Aimed at those who may feel a little overwhelmed with the Easter cooking/family/kids off school scenario. It's about changing one small word to change your mindset. So, instead of saying 'I've got to...cook Easter lunch/take the children to soft play/entertain the wider family, you change the 'got' to 'get' so, 'I get to cook lunch for my family', psychologically, this puts the power back with you and our brain immediately turns it from an obligation to a gift that you get to give. Simple but effective!
Nishma, our wonderful Osteopath, has shared a four count, even breath meditation you can do when feeling overwhelmed. “Deep breathing can significantly help manage stress and promote relaxation by activating the body's parasympathetic nervous system, which counteracts the stress response.”
By focusing on slow, deliberate breaths, deep breathing reduces the heart rate, lowers blood pressure, and calms the mind.
1. Find a Comfortable Position: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.
2. Inhale Slowly: Breathe in slowly through your nose, allowing your abdomen (not your chest) to rise as you fill your lungs with air. Count to four as you inhale
3. Hold Your Breath: Gently hold your breath for a count of four.
4. Exhale Slowly: Exhale slowly through your mouth, counting to four. Feel your abdomen fall as you release the air.
5. Repeat: Continue this pattern for 5–10 minutes, focusing on the rise and fall of your abdomen and the rhythm of your breathing
Gratitude is the attitude! Dr Jasdeep Kaur Grewal, our Clinical Psychologist says try to think of three things that you are grateful for today. (They can be big things or small things. There are no right or wrong answers!)
“Practicing gratitude is a strong therapeutic tool, and research shows that it can be incredibly powerful for our general wellbeing. It can support our mental health by improving our mood and reduce symptoms of anxiety and depression (Diniz et al., 2023).”
The power of how we speak to ourselves, from our magnetic, magical sound healer Tia:
I like to use reframing, for example if you have no plans or with people, the a
lternatives to
“I did nothing this weekend.' Can change to:
I rested
I recharged
I focused on healing
I prioritised self-care
I slowed down
I tuned into myself
I listened to my body
Karine Flynn, our Integrative Trauma informed Psychotherapist reminds us to ‘meet yourself where you're at’:
In the same way that Easter symbolises rebirth, renewal and fresh beginnings, this point in the year offers a valuable opportunity for reflection and realignment, to pause and check in - with yourself and with your intentions. The buzz of the new year often brings a flurry of resolutions, but as time goes on, we tend to judge our progress in absolutes: either we’ve succeeded or we’ve fallen short.
Instead, allow yourself a gentler, more honest approach. Reflect on what’s been effective and what hasn’t aligned. What adjustments would serve you better in this current season of your life? If any goals feel too big or out of reach, consider breaking them into smaller, more actionable steps for the months ahead. Remember that it is perfectly natural for priorities to shift - your goals should evolve with you.
To stay grounded and intentional, make a habit of writing your thoughts down - and don’t forget to date them. Over time, these notes become a kind of personal roadmap, helping you notice patterns, shifts in your path, celebrate growth, and navigate the year with clarity and intention.