Transform Your Life with Mindful Coaching

As a mental health professional (and busy mum!), I know that inner voice well – the one that sometimes whispers 'I can't do it,' doubts your readiness, or focuses on flaws instead of strengths. It's a common challenge, especially in competitive industries like tech, but the good news is you have the power to shift that internal conversation.

This short guide offers simple, actionable practices you can use daily to quieten that inner critic, cultivate kinder self-talk, and build genuine confidence from within.

Practice 1 - Ground Yourself in the Moment

The 5-4-3-2-1 Technique

How to do it:

Pause & Breathe: Sit comfortably where you are. Take one slow breath in and out to start.

Notice Your Senses: Silently name (or just notice) the following:

5 things you can SEE right now. (Look around: your screen, a plant, a pen, the pattern on the wall, people walking by, a picture...)

4 things you can physically TOUCH or feel. (Your chair against your back, texture of your desk, feet on the floor, clothing, your watch or jewellery...)

3 things you can HEAR. (Keyboard clicks, traffic, your breathing, hum from your laptop...)

2 things you can SMELL. (Maybe coffee, hand lotion, the air itself, food nearby...)

1 thing you can TASTE. (Take a sip of water, notice the taste in your mouth, a sweet or mint...)

Why it works?

When stress rises or that inner critic gets loud, grounding yourself in the present using your physical senses can instantly create calm and interrupt the spiral.

Engaging your senses pulls your focus away from overwhelming thoughts or negative self-talk and anchors you firmly in the 'here and now'.

Strength Reminders

How to do it:

Recall: What's one strength you've used effectively at work recently? (e.g., problem-solving, resilience, learning quickly, connecting with people)

My strength: __________________________________________

Affirm: Create a simple, believable "I am..." or "I can..." statement based on that strength.

My affirmation: ________________________________________

Internalise:

Repeat it silently or aloud a few times, really connecting with the feeling of that strength.

Why it works?

Actively recalling your strengths and capabilities is a direct antidote to self-doubt and builds genuine confidence based on your actual experience.

Shifting your focus to your competence, reinforcing positive self-perception and reminding you of what you can do.

Transform Your Life with Mindful Coaching

Practice 1 - Ground Yourself in the Moment

The 5-4-3-2-1 Technique

Why it works?

Strength Reminders

Why it works?

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