Quick Tip – Self-Hypnosis

Self-hypnosis is an ideal way to relax and get rid of issues that are holding you back from achieving your goals or building up confidence.  Some people may find the thought of going into a trance a bit scary or overwhelming, to begin with.  You could ask a friend or family member to join you until you feel more comfortable and confident on your own.

Here is a link to a professional hypnosis trainer, Jeremiah Rangel, who presents a demonstration of self-hypnosis in the video.  Please watch all of the video so you can become acquainted with what hypnosis is all about.  The video is a free course and I first encountered this on the Udemny learning platform.

Hope you enjoy!

Click here  

Jan, Life Coach You

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Quick Tip – Teas to Help Reduce Anxiety and Aid Sleep

There are different ways to help relieve stress and anxiety as well as exercising.  There are certain teas which have some amazing stress relieving properties.  Here are some teas that help reduce anxiety and aid sleep:


Aromatic peppermint tea has some great qualities. It contains menthol which is a natural muscle relaxant. It has no caffeine making it an ideal bedtime beverage.   Teas

Note: Pregnant women should not drink this tea because it could cause a miscarriage.

1 tablespoon of dried peppermint leaves to around 8 ounces of boiling water. Let the leaves simmer for around 3 to 4 minutes.
Freshly crushed leaves allow simmering for 2 minutes.
Put through your strainer and enjoy your cup of calming tea.

This tea is renowned for its slight sedative effect. If you are experiencing insomnia this tea can help.  You can buy it in bags or make your own.   Chamomile tea

Dry Chamomile 3 – 4 tablespoons to 8 ounces of water. Let it infuse for 5 minutes.
For the fresh type add chamomile flowers to the hot water and allow to steep for 3 minutes.
Strain before pouring into your favorite cup!

Rose Tea

This is an excellent choice for helping to reduce stress and anxiety levels. It is another perfect drink before bedtime.  Rose Tea Petals

Fresh petals can be used to make the tea. Thoroughly wash fresh rose petals before adding them to boiling water. Place 1 to 2 cups of rose petals in a saucepan filled with 3 cups of water. Boil for 5 minutes before straining.  If you want to sweeten the tea add some organic honey.

Drink the teas slowly, relax and enjoy the flavors.

Jan Horner, Life Coach You

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Quick Tip – How Well Do You Sleep?

Are you one of those lucky people who can put your head on a pillow and fall asleep within five minutes?  Lucky you!  Or do you struggle to get to sleep and then wake up in the middle of the night and take ages to nod off again? Sleep is important for our physical and mental well-being.

How well do you sleep
Sleep is Important

Our lifestyle can have an effect on how well we slumber.  For example smoking, no exercising and eating too much too late or snacking just before bedtime can make it more difficult to doze off. Too much alcohol will usually have you falling asleep straight away but it will not be restful and you could find yourself waking up in the early hours, feeling more restless and unable to get back to sleep at all.  Too much alcohol will cause tiredness, irritability and a feeling of being unwell for most of the following day.

If you are concerned about your sleep patterns keeping a diary will help you recognize what triggers cause your restlessness.  If it continues and there is no apparent reason for the disruptive sleep patterns, a chat with your doctor is advised.

There could be other reasons for your restless nights, such as worry, or other emotional issues.  The sooner they are recognized the quicker they can be addressed and worked on.  A continued lack of a good night’s sleep will cause a deterioration in your daily life.  If you are constantly tired at work you could find yourself unable to concentrate fully and be unable to function properly, eventually, your work will start to suffer.

Once you are in bed, try relaxing your muscles.  Starting from your toes; give them a wriggle, then move upwards into your legs, stomach, chest, arms, shoulders, and neck.  Breathe in slowly through your nose and exhale slowly through your mouth.  Hopefully, this will put you in a relaxed state of mind and help you to sleep better without waking up until morning time.

There is a sleep diary available here.  You can print this off or create your own to suit.

Sweet dreams!

Jan, Life Coach You

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Quick Tip – Fear of Using a Lift



Lifts are everywhere, in shops, train stations, the workplace, airports, shopping centres and hospitals.  They are a common way of traveling from floor to floor.  But, what if the thought of getting into a lift fills someone with dread!  There are many people who have this phobia.

How can we attempt to cure this particular fear of using lifts?

The fear needs to be faced and dealt with otherwise it will control us and we will find ways of avoiding doing things or going to places because of that fear and subsequently it will have an effect on our lives at work, home and socially.  There is no time limit on accomplishing the goal, so long as the fear of using lifts is put to rest.

It is important to practice breathing exercises, they will release any tension and anxiety.  Breathe in slowly through the nose and exhale slowly through the mouth, do this until you feel relaxed.

Step One

What smell would you associate with a lift?  The smell of steel and what about the taste? Metallic would be a good example.  Now imagine the smell and taste is something you really like.  For example, choose a smell that you are familiar with; perfume, aftershave etc and a let the taste be one of your favorite sweet foods such as chocolate or a cake.  Now imagine you are in a calm and beautiful place that smells like your scent and where you are eating and savoring your chocolate or cake; we will use cake for this exercise.  Make the image come alive in your mind and really smell the scent and taste the food.  When you have mastered this go to the next step.

Step Two

Go to a place where you can stand in the distance and view a lift, your local shopping centre would be ideal.  Imagine the lift smelling of your scent and tasting like your sweet food, then imagine the lift as the beautiful place you go to eat your cake.    Bring the image alive in your mind.   Do not attempt at this stage to enter the lift.    Watch how easily other people step in and out of it and think to yourself you may be doing that soon so you can enjoy your cake in peace and calm.

Step Three

Do this for as long as it takes you to picture the lift as a place of peace and calm.  When you feel comfortable with your image ask a friend or family member to accompany you to your beautiful place and imagine the gorgeous smell and the cake you are going to eat once you step into the lift.

Step Four

Just go up one floor, to begin with.  When you step out of the lift imagine you have just finished eating your cake and let the smell of your scent follow you as the lift doors close.


Keep practicing with someone until you know you are going to be just fine using the lift alone.

Jan, Life Coach You

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Winter is Near- Colds, Flu …. Fire Cider Vinegar!

This is not anything to do with life coaching but I did a course earlier in the year on herbs and their health benefits and just have to share this wonderful recipe for apple cider vinegar with you all.  It is a natural medicine for colds and flu and the credit goes to Elizabeth Heck a professional Herbalist.  I sincerely hope this helps through the cold, raw months ahead.


Apple Cide Vinegar the Recipe!

The ingredients are all natural, inexpensive and all you need is a large, glass, screw cap jar.


¼ cup of unpeeled thinly sliced horseradish

¼ cup of unpeeled thinly sliced ginger

1 whole head of peeled and chopped garlic

1 whole white onion

An 8th of a  teaspoon of Cayenne (this is very strong be careful how much you decide to use).

Apple cider vinegar


Put all the ingredients into the jar and cover with the apple cider vinegar, making sure the vinegar is 1 to 2 inches above the ingredients.  Cap it and put in a cool dry place for 4 to 6 weeks.

After this time strain the liquid from the jar into another jar and add honey to taste.  A ¼ cup of honey will give a sweet taste, use less if a vinegar taste is desired.  If you want to use this as a salad dressing use 1 part of the fire cider vinegar to 3 parts olive oil, whisk up and pour over the salad.

How to Take:

As a preventative take 1 teaspoon daily of the fire cider vinegar.  If you feel a cold coming on start taking a teaspoon every hour for two days.

Store: In a cool dry place and it should stay good for around six months.

Enjoy your warming fire cider vinegar in the winter months, it will also boost your immune system to help fight off those germs.

Please leave your comments if you try it.

Thank you,


Jan,  Life Coach You



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