evoking-health

“I Know What I Need to Do… But Doing Is the Hard Part”

Sun, 25 Jan 2026 11:42:20 GMT

A Health Psychology Perspective on Why Knowing Isn’t the Same as Changing

If you’ve ever found yourself saying, “I know exactly what I should be doing… so why am I not doing it?”

You are in good company.

In my clinical work across the NHS and private practice, this is one of the most common frustrations people bring to therapy and health behaviour coaching.

And I want to reassure you of something:

This isn’t laziness. This isn’t lack of discipline. This is psychology.

Understanding why this happens is the key to shifting it.

Why Knowing Isn’t Enough: The Psychology Behind the Gap

Health psychology research consistently shows that information alone does not create behaviour change.

Here are the core reasons why:

The Intention–Behaviour Gap (Theory of Planned Behaviour)

Even with strong intentions, follow-through gets blocked by:

Low perceived control (“My day got derailed… again.”)
Beliefs like “It has to be perfect or it’s pointless.”
Real-life barriers: workload, caring responsibilities, limited energy.

Habit Loops Override Good Intentions

Many health behaviours such as snacking, skipping meals, collapsing on the sofa after work happen on autopilot.

Habits form because they are:

Automatic
Stress-relieving
Easy
Safe
Familiar

Your brain will always choose the path of least resistance unless you deliberately reshape the environment and routines.

Motivation Needs More Than Willpower (Self-Determination Theory)

True, sustainable motivation is built on:

Autonomy: feeling like the change is your choice
Competence: feeling capable
Connection: feeling supported

Without these, change feels like a grind.

The Stress–Nervous System Cycle

When stress is high, the body enters survival mode and survival mode prioritises getting through the day, not building new habits.

This is why emotional eating, procrastination, sleep struggles, and “I’ll start tomorrow” are more common when life feels overwhelming.

What Actually Helps?

Small, Psychological Shifts That Build Big Change

Replace all-or-nothing with “something is better than nothing.”

Perfection closes people down, consistency grows from small, repeatable actions.

Make the environment do the heavy lifting.

Visible cues, simple prep, and fewer steps between you and the behaviour dramatically increase follow-through.

Make habits tiny and impossible to fail.

If it’s too big, your brain will resist.
If it’s small, it becomes doable even on difficult days.

Regulate your stress response first.

A calm nervous system supports good choices; an overwhelmed one defaults to old patterns.

Practice compassion, not criticism.

Shame shuts people down.
Encouragement helps them try again.

The Truth Is… You Don’t Need More Information

You likely already know what you “should” be doing.
The real transformation comes from learning how to support your mind and nervous system so those intentions become actions, consistently, gently, and sustainably.

Top 5 Practical Tips to Start Closing the Gap Today

1.Choose one tiny behaviour and make it ridiculously small.
For example: 2 minutes of stretching, 1 glass of water in the morning, 3-minute walk.

2. Create a “When–then” plan.
When I finish lunch, then I will go for a 5-minute walk.
This reduces decision-making pressure.

3. Remove barriers, even silly ones.
Put trainers by the door, prep the fruit bowl, lay out vitamins, keep water in sight.

4. Use a daily “reset moment.”
Midday or evening pause: What’s one helpful thing I can still do today?

5. Check in with your stress levels before forcing change.
Try 60 seconds of slow breathing or grounding.
A calmer body makes better choices.

Ready to Turn ‘I Know What to Do’ Into ‘I’m Finally Doing It’?

If you’re stuck in the cycle of good intentions but inconsistent action, you’re not alone and you don’t need to figure this out on your own. This is exactly what psychological, nervous-system–informed behaviour change work is designed to help with.

�� If you’d like support with understanding your patterns, building healthier habits, or improving your relationship with food, you can book a free 15-minute discovery call via info@evokinghealth.co.uk or join my socials for more on this topic.

Small steps. Gentle changes. Real progress.

You can do this!
If you’d like to connect, you can reach me at: info@evokinghealth.co.uk

Best wishes,

Dr Neesha Patel

Chartered Health Psychologist & Founder of Evoking Health Ltd

Menopause and Mental Health

Mon, 27 Oct 2025 23:18:01 GMT

Supporting Women at Work and Beyond

October marks Menopause Awareness Month and is a time to increase understanding and compassion for a life stage that affects millions of women, yet still isn’t discussed openly enough. This Menopause Awareness Month, it has been my pleasure to collaborate with Spectrum Life , Lesley Haslam from Over The Bloody Moon , and Maggie Campbell from NEST . Organisations leading the way in making menopause education visible and empowering. Together, we’re helping women and workplaces move from awareness to action.

As a Health Psychologist working in weight management and diabetes, I often meet women who come seeking help for issues like low motivation, emotional eating, or difficulty managing blood sugar. But as we explore their experiences, it frequently becomes clear that wrapped within these challenges are hormonal changes linked to perimenopause or menopause.

Recognising this connection transforms the conversation. It helps women see that what they’re experiencing isn’t a lack of willpower but it’s a blend of psychological, physiological, and hormonal changes that deserve understanding, not judgment.

Understanding Perimenopause and Early Menopause

Perimenopause, the transitional phase before menopause, can begin much earlier than most expect and sometimes in a woman’s 30s or early 40s. Fluctuating oestrogen and progesterone levels can affect mood, sleep, energy, anxiety, and concentration. For others, early menopause can be triggered by medical treatment, surgery, or long-term conditions such as PCOS (polycystic ovary syndrome) and endometriosis. These conditions often cause hormonal imbalances that make menopause symptoms appear sooner or feel more intense.

When women seek help for weight management or diabetes, these overlapping health factors can complicate progress. Addressing both the metabolic and hormonal aspects allows for a more compassionate, effective approach to wellbeing.

The Mind–Body Connection

From a clinical perspective, menopause isn’t just physical. Hormonal fluctuations affect neurotransmitters such as serotonin and dopamine which are crucial for regulating mood, focus, and emotional balance.

In weight and diabetes management, this interplay is significant. Changes in hormones can influence insulin sensitivity, appetite, and sleep, making blood sugar and weight harder to regulate. Many women feel frustrated that their previous habits no longer work, often internalising this as failure.

Small, Sustainable Steps for Perimenopause and Menopause Support

Behaviour change works best when it’s small, steady, and sustainable. These lifestyle and psychological strategies can support women through menopause and beyond:

Protect rest and rhythm – Sleep changes are common. Keep regular routines and build rest into your schedule. For solopreneurs, plan downtime as a strategic part of your workflow.

Eat to stabilise energy and mood – Balanced meals with lean protein, fibre, and healthy fats support blood sugar and emotional regulation. This is vital for women managing menopause and diabetes.

Move with self-compassion – Regular movement helps manage stress and supports cognitive function. Choose what feels good, for example, walking, yoga, swimming, rather than pushing through exhaustion.
Practice emotional awareness – Track your thoughts and energy patterns. Recognising links between stress, mood, and behaviour builds resilience and self-understanding.
Prioritise connection – Whether through workplace networks, online communities, or women’s health groups, connection reduces isolation and supports mental wellbeing.

Creating Psychological Safety in the Workplace

In organisations, psychological safety which is the ability to speak up without fear is key to supporting women’s health. Many women experiencing menopause symptoms at work report anxiety, low mood, or confidence dips, yet hesitate to speak up due to stigma or misunderstanding.

Whether you lead a team or lead yourself, empathy matters. Recognising menopause, perimenopause, PCOS, and endometriosis as real and impactful fosters belonging and psychological safety.

Inclusive workplaces can:

Normalise menopause and perimenopause support in wellbeing policies.
Provide education for leaders and managers.
Offer flexibility for fluctuating energy or symptoms.
Encourage empathy and open dialogue.

Such initiatives help retain skilled, experienced women and demonstrate that wellbeing is central to performance.

The Solopreneur Experience: Self-Leadership Through Menopause

For women working solo or running their own businesses like myself, the challenges of peri/menopause can feel uniquely isolating. Without a team or HR structure, it’s easy to prioritise productivity over self-care.

Therefore, it is even more important to practice self-leadership to:

Work with your energy, not against it. Adjust schedules to match your natural rhythm.
Reframe rest as resilience. Rest is a productive business strategy, not a luxury.
Replace perfectionism with progress. Menopause offers a chance to redefine success through balance, wisdom, and purpose.

By recognising these shifts and responding with compassion, women can sustain both wellbeing and business growth.

If you’d like to explore how psychological approaches can support women through menopause, weight management, and diabetes in both workplace and independent settings, then please get in touch or book a session.

If this blog resonated with you, you’ll love my monthly newsletter where I share more tools to help you stay consistent, even on busy days. Sign up here: www.evokinghealth.co.uk

Wishing you ease and energy as you move through the week.

If you’d like to connect, you can reach me at: info@evokinghealth.co.uk

Best wishes,

Dr Neesha Patel

Chartered Health Psychologist & Founder of Evoking Health Ltd.

The Psychology of Decision Fatigue: How It Affects Your Health and Habits

Mon, 29 Sep 2025 11:19:45 GMT

Decision Fatigue: Why Too Many Choices Drain Your Energy

Every day, we make hundreds of decisions. Some are big like how to respond to a tricky email at work, whether to apply for a new role, or how to manage a difficult conversation. Others are small like what to wear, whether to go for a walk, or what to eat for lunch.

On their own, these decisions might feel manageable. But added together, they take a toll. By the end of the day, many people feel exhausted and frustrated when faced with yet another choice. This isn’t just about being busy, it’s something in psychology we call Decision Fatigue .

What Is Decision Fatigue?

Decision fatigue is the mental exhaustion that comes from making too many choices. Just like a muscle that gets tired after repeated use, your brain can become depleted from constant decision-making. When that happens, the quality of your choices often declines.

I see this regularly in my work. People tell me they start the day with good intentions such as a healthy breakfast, a plan to exercise, maybe even a packed lunch ready to go. But by the evening, when their mental energy is at its lowest, they find themselves reaching for the takeaway menu or skipping the gym. It’s not about lack of motivation or willpower. It’s that their decision-making capacity has worn down.

I’ve noticed it in myself too. After a day of client sessions, meetings, and family responsibilities, I sometimes find myself staring into the fridge unable to decide what to cook. It’s a perfect example of how decision fatigue works: when I’m mentally tired, I’m far more likely to opt for whatever is easiest rather than what’s most nourishing.

The Psychology Behind It

Each choice requires cognitive effort, even the small ones. Over time, your brain tries to conserve energy by cutting corners. This is why supermarkets put sweets and snacks by the checkout because they know your willpower is weaker after a long line of decisions while shopping.

How Decision Fatigue Shows Up

When decision fatigue sets in, you may notice yourself:

Procrastinating – avoiding the choice altogether.
Defaulting to the easiest option – often the quickest fix rather than the most helpful one.
Making impulsive decisions – such as reaching for snacks late at night or ordering a takeaway or restricting food intake.

Why It Matters for Health and Wellbeing

If you’re trying to improve your health, lose weight, or change a habit, decision fatigue can be a real barrier. Most people assume that success is about motivation or willpower. In reality, mental energy plays a huge role.

If your energy is depleted from a day of work, childcare, or endless small decisions, it’s far harder to choose the option that aligns with your longer-term goals. That’s why so many people “start strong” in the morning and find themselves slipping by the evening.

Understanding this can be liberating. It shifts the narrative from “I’ve failed” to “my brain was depleted.” From there, you can focus on strategies that protect your decision-making energy.

How to Reduce Decision Fatigue

Here are some practical ways to make life easier on your brain:

1. Simplify Your Routines

Decide once, not every day. Create a meal plan, rotate a few go-to breakfasts, or schedule exercise at the same time each week. Barack Obama and Steve Jobs famously wore the same style of outfit every day to avoid wasting energy on trivial decisions.

2. Make Important Decisions Early

Plan your most meaningful choices for earlier in the day when your mind is fresher. That might mean doing your food shop in the morning, or prepping meals before work rather than after.

3. Limit Unnecessary Options

Clear your wardrobe, unsubscribe from overwhelming emails, or reduce the number of apps on your phone. The fewer options you face, the less mental energy you spend.

4. Pre-commit Where You Can

Remove the need to decide in the moment. Book your gym class in advance, prep your lunch the night before, or keep a glass of water and healthy snacks by your desk or in your bag.

5. Prioritise Rest and Recovery

Sleep, breaks, and downtime aren’t luxuries, they’re essential for restoring your brain’s ability to make good decisions. Even short pauses in the day can help reset your mental energy.

Final Thoughts

Decision fatigue is part of being human. But once you recognise it, you can work with your brain instead of against it. By simplifying your routines and protecting your energy, you make it easier to choose what aligns with your health and values even when life feels demanding

For me, this understanding has been a game-changer, both personally and professionally. It reminds me that good health isn’t about being “perfect” all the time. It’s about creating an environment where helpful choices are the path of least resistance, especially when our brains are tired.

If this blog resonated with you, you’ll love my monthly newsletter where I share more tools to help you stay consistent, even on busy days.

�� Watch more on this topic on my YouTube channel: Dr Neesha

share practical, psychology-backed strategies to help you navigate change, manage your mindset, and create habits that last.

Wishing you ease and energy as you move through the week. If you’d like to connect, you can reach me at: info@evokinghealth.co.uk

Dr Neesha Patel

Chartered Health Psychologist & Founder of Evoking Health Ltd.

Why Change Is Meant to Be Hard

Fri, 08 Aug 2025 08:43:39 GMT

What this means for your health journey

Why Change Is Meant to Be Hard

Change is something we often crave, especially when it comes to our health. We want to feel better, move more, eat well, reduce stress, or break habits that no longer serve us. But the truth is, change is hard . And if you’ve ever found yourself asking “Why can’t I just stick to this?” or “What’s wrong with me?” then you’re not alone.

The answer isn’t that you’re lazy, unmotivated, or weak. It’s that change is biologically and psychologically difficult. As a Health Psychologist, I’ve spent over a decade helping people navigate complex health behaviours. And if there’s one message, I wish everyone knew, it’s this: Struggling with change doesn't mean you're failing. It means you're human.

Let’s unpack why that is and what to do about it.

1. Your Brain Is Wired for Familiarity, Not Growth

The brain’s primary job is to keep us safe and efficient, not necessarily fulfilled or healthy. It does this by conserving energy and relying on habits, routines, and predictability.

When you try to make a change, whether it’s waking earlier, eating differently, or managing stress in new ways, your brain detects uncertainty. Even positive change can trigger the threat response, because it’s unfamiliar.

This is why you might feel resistance, self-doubt, or an urge to revert to old patterns and not because you’re failing, but because your nervous system is trying to protect you from perceived danger.

2. Emotions Play a Bigger Role Than We Realise

Change stirs up emotions such as fear, grief, frustration, vulnerability, even hope. These emotional responses are normal but nobody tells us why.

For example:

Starting a weight loss journey may bring up years of body shame.
Changing eating habits may mean saying no to shared social rituals.
Slowing down may unearth guilt or fear of being seen as unproductive.

Without emotional support, it’s easy to feel overwhelmed. That’s why psychological flexibility and self-compassion are essential parts of any lasting change.

3. Motivation Isn’t Meant to Be Constant

We often expect motivation to carry us all the way through change. But motivation naturally ebbs and flows. What sustains change is consistency, structure, and support. In psychological theory (like the Transtheoretical Model of Change), we recognise that people cycle through stages: precontemplation, contemplation, preparation, action, and maintenance. It’s rarely linear. Setbacks are part of the process, not signs to give up.

(Check you my YouTube video on this: Why change is hard ).

4. Real Change Involves Identity Shifts

Perhaps the hardest part of change is letting go of who we’ve been. Creating sustainable healthy habits often requires us to rethink our identity:

“I’m not someone who exercises” becomes “I’m learning to move in a way that supports me.”
“I’ve always been a stress eater” becomes “I’m exploring other ways to soothe myself.”

This can be deeply uncomfortable. But it’s also the place where growth begins.

A Personal Reflection

I’ve seen the messiness of change not just in my clinical work, but in my own life too.

Starting Evoking Health, launching my YouTube channel, and even carving out time for self-care as a mother and professional, all of these have brought up discomfort, doubt, and resistance. There were days I questioned my capacity, felt pulled by old habits of overworking, or wanted to wait until things felt “easier.”

But what I’ve learned is that waiting for ease delays growth. What’s helped me move through change is the same thing I share with my clients: small, consistent steps, a lot of self-compassion, and a reminder that I don’t have to get it perfect – I just have to keep showing up.

This isn’t about being endlessly resilient. It’s about being realistic about what change demands of us, and recognising that being uncomfortable is often a sign that we’re on the edge of something meaningful.

So… What Can Help?

If you’re navigating change, here are a few science-backed and compassionate reminders:

✅ Normalise the Struggle
Expect resistance. It doesn’t mean you’re on the wrong path; it means your brain is doing its job.

✅ Break It Down
Start small. Tiny changes create momentum and build self-efficacy. Over time, they rewire the brain.

✅ Focus on Process, Not Perfection
The goal isn’t to change overnight. The goal is to show up, again and again, with curiosity and self-kindness.

✅ Get Support
Whether it’s a psychologist, a peer group, or an accountability partner, change is easier (and more sustainable) with connection.

✅ Celebrate Your Effort
Progress isn’t always visible. Every time you pause, reflect, or choose differently, you’re reinforcing a new pattern.

Final Thoughts

At Evoking Health, I often say to clients: You don’t need to be perfect. You just need to be present with the process. Change is meant to challenge you; not break you. And when we understand the psychology behind it, we stop blaming ourselves and start working with our brains, not against them. If you’re in the messy middle of change, take comfort in knowing that this is normal. You’re exactly where you’re supposed to be. And every hard moment is part of the transformation.

Ready to take the next step in your health journey with kindness and confidence?
Join my community by subscribing to the Evoking Health monthly newsletter for regular insights, practical tips, and support designed to make change feel more doable. Subscribe here - Free Monthly Newsletter because you don’t have to do this alone.

�� Watch more on this topic on my YouTube channel: Dr Neesha

share practical, psychology-backed strategies to help you navigate change, manage your mindset, and create habits that last.

Thank you for taking the time to read this blog.

For more information or support, please contact: info@evokinghealth.co.uk

Best Wishes

Dr Neesha Patel

Chartered Health Psychologist, Founder of Evoking Health Ltd

The Human Comfort Zone: Why We Stay There and How to Break Free

Fri, 27 Jun 2025 08:44:30 GMT

How to Manage Discomfort When Making Health Behaviour Changes

We’ve all been there. You decide you want to eat healthier, move more, sleep better or finally reduce that stress you’ve been carrying around like a backpack full of bricks. You make a solid plan. Maybe even stick to it for a few days. But then resistance kicks in, old habits creep back in and motivation starts to fade. I have been here too, not just health wise but with work and life too.

What Is the Comfort Zone?

The comfort zone is a psychological space where we feel safe, in control, and familiar. It’s where habits live, where routines run on autopilot, and where the brain doesn’t have to work too hard. In behavioural science, the comfort zone is not just about ease, it’s about predictability. The brain’s job is to keep us safe and conserve energy.

So, it prefers routines it knows, even if they’re not necessarily helpful or healthy. For example, eating that biscuit with your tea every afternoon, skipping the gym after a long day, staying up late scrolling because it helps you “wind down”.

These behaviours might not support your long-term health goals, but they live in the comfort zone. They feel normal and that’s powerful.

Why Do We Stay There?

Because change feels like a threat, especially to our brain.

Even positive change like doing the school run, walking daily, eating more vegetables, or reducing screen time requires effort and creates uncertainty.

Our nervous system interprets this uncertainty as stress. The brain doesn’t distinguish between real danger and perceived discomfort; it just detects a shift away from the familiar.

That’s why people often describe behaviour change as “hard,” “stressful,” or even “overwhelming.” Not because you lack willpower but because your biology is wired to resist the unfamiliar.

As humans, we’re biologically wired to seek comfort and avoid risk. Our brains are designed to keep us safe, steering us toward the familiar and away from the unknown. This was essential for our ancestors’ survival but in today’s world, it’s not survival we’re after, it’s growth.

The very instincts that once protected us can now become barriers to meaningful change. We wait for the perfect moment to feel ready or comfortable but that moment rarely comes. Change often feels uncomfortable because it challenges our safety system.

But here’s the good news: you don’t need to make huge changes overnight . Real transformation happens through small, steady steps that will gently nudge you out of our comfort zone. So, if things feel a little uncomfortable right now, take it as a sign to mean that you’re on the right path.

How to Manage Discomfort at the Edge of Change

So how do we move forward when our brain is trying to pull us back?

Here are 5 practical tools rooted in psychology to help you navigate the discomfort zone:

1. Name the Discomfort

When you feel resistance, pause. Ask yourself: What am I actually feeling? Is it anxiety? Boredom? Fear of failure?

Labelling your emotions reduces their intensity. It creates distance between you and the discomfort, which makes it easier to respond thoughtfully instead of react automatically.

2. Start Smaller Than You Think

Your brain loves predictability. So rather than overhaul your lifestyle overnight, focus on one tiny, doable shift. For example:

Walk for 5 minutes after lunch.
Swap one sugary drink for water each day.
Practice 60 seconds of deep breathing before bed.
Write your to-do list for the next day before you go to bed.

These small steps feel safe enough to repeat helping your brain accept the “new normal.”

3. Expect the Dip

Discomfort is not a sign you're doing something wrong. It's a sign you're doing something different.

Normalise the fact that change will feel awkward, physically painful (usually in the tummy or upper body), or even disheartening at times. That “ugh” moment? It’s just your nervous system adjusting in the present moment and not a reason to stop.

4. Reframe Your Thinking

Instead of “I have to change,” try:
“I’m learning a new way to care for myself.”
“This is unfamiliar, not impossible.”

Shifting from judgment to curiosity allows you to stay engaged without triggering the brain’s threat response.

5. Make yourself accountable

Whether it’s a friend, therapist, or health app, create accountability systems that gently remind you of your ‘why’. You don’t have to navigate discomfort alone. Support can help to reduce the mental load and sustain motivation for lasting change.

Key take home

1. The comfort zone isn’t bad. It’s just limited. And while stepping out of it might feel awkward or uncertain, it’s also where growth lives.

2. If you’re trying to make health behaviour changes and keep getting stuck, just remember that it’s not a flaw in you. It’s simply the brain doing what it’s wired to do: protect you from change. But with patience, the right tools, and self-compassion, that zone of discomfort can become your new foundation.

3. Give yourself time because this helps to move out from the comfort zone into the growth zone. The feeling of discomfort will fade the more familiar it becomes and that’s when the magic happens.

Thank you for taking the time to read this blog.

For more information and/or support with creating lasting habits, or for a no obligation free 15-minute telephone consultation, please contact: info@evokinghealth.co.uk

Best Wishes

Dr Neesha Patel

p.s If you haven’t already, then please take a minute to check out my NEW YouTube channel: https://www.youtube.com/@DrNeesha where you will get weekly video updates on all things health psychology and behaviour change to help you create lasting healthy habits.

Motivation vs Consistency

Wed, 28 May 2025 22:55:11 GMT

What Really Drives Health and Wellbeing Change?

When we set out to improve our health whether it’s through regular exercise, eating better, managing stress, or getting more sleep we often wait for a spark: motivation. We tell ourselves, “Once I feel ready, I’ll start,” or “I just need to get motivated.”

But here’s the hard truth: motivation is unreliable .

Motivation comes and goes. It’s easy to feel fired up after watching an inspiring video, reading a success story, or setting a New Year’s resolution. But what happens on the days when you’re tired, overwhelmed, or just not in the mood? That’s when motivation disappears—and with it, often, our goals.

So, if motivation can’t be trusted to stick around, what’s the alternative?

The Power of Consistency

Simon Sinek* points out, it’s consistency , not motivation, that creates real, lasting change. Consistency means showing up—especially when it’s hard, when you don’t feel like it, and when there’s no immediate reward. (Sinek, 2019, The Infinite Game).

You don’t need to overhaul your life overnight. In fact, trying to do too much too quickly can backfire because the brain will find it hard to process a big change. Instead, it’s the small, repeated actions that add up:

Taking a 10-minute walk every morning
Swapping one unhealthy snack for a healthier option
Journaling before bed a few nights a week
Practicing deep breathing for two minutes a day

These might not seem like much in the moment but over time, they compound into meaningful progress.

Why We Rely Too Much on Motivation

We’ve been conditioned to believe that change needs to feel exciting or dramatic. Social media, transformation stories, and fitness culture often highlight the “before and after,” but not the mundane in-between the real work of showing up daily without fanfare.

When we don’t feel motivated, we assume something’s wrong with us. We think we’re lazy or undisciplined. But in reality, we’re just human. Motivation isn’t meant to be a constant force. Motivation fluctuates, it comes and goes. Consistency, on the other hand, can be built like a muscle. You don’t need to feel ready you just need to start small, start now, and keep going.

The Power of Implementation Intentions

Health psychology offers a valuable tool for building consistency: implementation intentions.

This technique is proven to help you stay on track, even when motivation is low. It’s a simple yet powerful concept:
“If X happens, then I will do Y.”

Instead of relying on willpower or waiting for the perfect moment, you create a specific plan of action that links a particular situation with a predetermined behaviour.

For example:

“If I wake up, then I’ll drink a glass of water.”
“If it’s 7 AM on weekdays, then I’ll put on my workout clothes and stretch for 10 minutes.”
“If I feel stressed at work, then I’ll take three deep breaths before replying to emails.”

This technique makes your behaviours more automatic. By setting up these mental “if–then” cues, you reduce decision fatigue and increase the likelihood that you’ll follow through, even when you don’t feel motivated.

Tips for Building Consistency in Health and Wellbeing

Lower the barrier to entry
Don’t aim for perfect. Aim for doable. If 30 minutes of exercise feels overwhelming, start with 5. Small wins count.
Use implementation intentions
Create clear “if–then” plans to make your healthy habits automatic. This reduces the mental effort required to act.
Example: “If it’s lunchtime, then I’ll add one serving of vegetables to my meal.”
Focus on identity, not outcomes
Instead of saying, “I want to lose weight,” try, “I’m becoming someone who takes care of their health.” It’s easier to act consistently when your actions align with who you believe you are.
Track progress visually
Use a habit tracker or calendar. Even a simple checkmark reinforces progress and motivates follow-through.
Pair habits with existing routines
Attach new habits to existing ones: meditate after brushing your teeth, hydrate before your first coffee, or stretch while watching TV. This creates cues that help make the behaviour automatic.
Forgive lapses, and restart quickly
Everyone slips up. The key isn’t to be perfect; it’s to bounce back with kindness, not guilt.

Final Thoughts

I’ll be honest, there are plenty of times when I struggle to find the motivation to do the things I want to do, let alone the things I know are good for me. That used to really frustrate me. I’d wait around for the right mindset, for the energy to appear, for inspiration to strike. And sometimes it did but more often, it didn’t.

What I’ve come to realise is this: motivation is unreliable. Helpful when it shows up, yes but not something you can count on. What you can rely on is behaviour. When I focus less on how I feel and more on what I can do, even in a small way, I’m far more likely to take action. And action, no matter how small, creates momentum.

If motivation is the spark, then consistency is the fuel. One might get you started but only the other will keep you going. In the realm of health and wellbeing, real change doesn’t come from bursts of intensity. It comes from intention, repeated over time.

So, the next time you’re waiting to feel motivated, try this instead: show up anyway. Do one small thing. Take one step. Because in the end, it’s what we do regularly not occasionally that shapes who we become. Here’s to consistency over motivation, and kindness over criticism. Stay well.

Good Luck!

Thank you for taking the time to read this blog.

For more information and/or support with creating lasting habits, or for a no obligation free 15-minute telephone consultation, please contact: info@evokinghealth.co.uk

Warm Wishes

Dr Neesha Patel

p.s If you haven’t already, then please take a minute to check out my NEW YouTube channel : https://www.youtube.com/@DrNeesha

where you will get weekly video updates on all things health psychology and behaviour change to help you create lasting healthy habits.

*Sinek, S. (2019). The infinite game. Portfolio/Penguin.

The Long Game: Lessons from the Sagrada Família on Patience, Progress, and Wellbeing

Thu, 10 Apr 2025 09:42:19 GMT

How consistency, vision, and self-ki ndness can shape the journey to wellbeing

Last month, whilst being in Barcelona for Evoking Health, I had a short amount of time to do some sightseeing and went to revisit the breathtaking Sagrada Família. This basilica, under construction since 1822, is a testament to vision, dedication, and patience.

When I first visited in 2023, I was amazed by its grandeur. But returning two years later, I could actually see the progress—new details emerging, towers reaching higher, and even gained access to spaces previously closed.

Walking through its intricate designs, I was struck by a profound realisation that true progress really is slow, steady, and built over time . Each architect, builder, and artisan has contributed, knowing they might never see the final masterpiece, yet their efforts remain essential.

This time, as I stood still in the Sagrada Família and admired its beauty, I found myself reflecting on the importance of staying focused and not losing hope in our goals, dreams, and visions, especially during the tough times. How we measure success truly matters; it’s rarely about instant results, but rather about steady, deliberate effort over time. Whether we're working on our physical health, building mental resilience, or nurturing long-term wellbeing, it’s the small, consistent actions that shape the bigger picture.

As a Health Psychologist, this is exactly what I support others to do, but outside of my professional role, I too need to remind myself of these principles and continue to practise what I encourage in others.

The Power of Consistency in Growth

In a world that glorifies instant success, it's easy to feel disheartened when results don’t come quickly. This experience made me reflect on how we pursue our own goals—whether in health, mindset, work, career, or personal growth. But just like the Sagrada Família, real change requires:

✔️ Vision – A clear goal, even if the journey is long.
✔️ Consistency – Small, deliberate steps over time.
✔️ Patience – Trusting the process, even when progress feels slow.
✔️ Resilience – Adapting when things don’t go as planned.

Where People Give Up: The Weight Loss Journey

One place I often see people feel defeated and give up, or worse, become their own harshest critic is weight loss. So many people start their journey with motivation and enthusiasm, especially at the start of the New Year, only to lose heart when they don’t see quick results by the end of January. They step on the scale, don’t like the number, and suddenly, weeks of effort feel meaningless. This is where the mindset piece is crucial.

Weight loss is a process of small, consistent actions that may not show immediate results but are still making a difference. The mistake many people make is assuming progress must be visible to be real . But in reality, changes happen internally long before they are noticeable externally.

Think about it this way: just because you can’t see something changing doesn’t mean it’s not happening. Your body is adapting, your metabolism is shifting, and your habits are solidifying. Quitting too soon means you never get to see the true results of your efforts.

Self-Criticism: The Biggest Roadblock

Another huge challenge I see is that when people struggle with weight loss, they often become their own worst enemy. Instead of acknowledging progress, they focus on perceived failures:

�� "I ate one unhealthy meal—I've ruined everything."
�� "The scale hasn’t moved—I must be doing something wrong."
�� "I missed my workouts this week—I might as well give up."

This kind of ‘all-or-nothing thinking’ is what derails progress. The truth is, the mind is very good at telling you what you haven’t done and not what you have achieved. Every step forward matters, even if there are some steps backward along the way. What if, instead of punishing yourself for setbacks, you treated yourself with the same patience and compassion that you would a friend or a loved one? Self-compassion means recognising that setbacks are part of being human and offering yourself understanding rather than judgment.

Redefining Success: Progress Over Perfection

It’s no cliché that the best things take time . Too often, we measure success in unrealistic timelines, expecting overnight transformation. But what if success isn’t about perfection, but persistence? What if setbacks aren’t failures, but part of the process?

Life is unpredictable. The best plans don’t always work out. But quitting is the only way to truly fail.

Top Tips: If you’ve got a vision for your health and wellbeing, here’s how to keep it on track:

✅ Set your goal.
✅ Keep it small and realistic.
✅ Adjust when needed.
✅ Restart if necessary.
✅ Don’t give up.

Just like the Sagrada Família, the masterpieces of your life - your health, your confidence, and your mindset are built one brick at a time.

Thank you for taking the time to read this blog.

For more information and/or support with creating lasting habits, or for a no obligation free 15-minute telephone consultation, please contact: info@evokinghealth.co.uk

Here’s to progress over perfection, and kindness over criticism. Stay well.

Warm Wishes

Dr Neesha Patel

Mind Over Matter: Why a Pre-Surgery Weight Loss Psychological Assessment is Essential

Mon, 10 Mar 2025 11:37:45 GMT

Preparing for Success

Undergoing weight loss surgery (also known as bariatric surgery) is a life-changing decision that requires more than just physical preparation—it also demands emotional and psychological readiness. A pre-surgery weight loss psychological assessment plays a crucial role in ensuring that patients are prepared for the journey ahead.

UK Health Policy and Psychological Assessments

In the UK, pre-surgery psychological assessments are an essential part of the weight loss surgery process, aligning with national health policies and Care Quality Commission (CQC) regulations. These assessments help ensure that patients are mentally and emotionally prepared for surgery and equipped to maintain the necessary lifestyle changes afterward.

While the CQC does not mandate specific assessment criteria, psychological evaluations are widely regarded as best practice in bariatric surgery. They play a crucial role in identifying any mental health concerns that may affect surgical outcomes, long-term success, and overall patient well-being.

So why is a Psychological Assessment Necessary?

Weight loss surgery is not just about reducing weight; it involves significant lifestyle changes, emotional adjustments, and long-term commitment. A psychological assessment helps identify any mental health factors that could impact a patient’s success and overall well-being before and after surgery.

Key Reasons for a Pre-Surgery Psychological Assessment:

1. Assessing Emotional Readiness

Weight loss surgery is not a quick fix; it requires long-term dedication to new eating habits, exercise, and self-care. A psychological assessment ensures that patients understand the emotional and behavioural changes needed to maintain their weight loss. I always remind my patients and clients that weight loss surgery will change the biology but not the mindset.

2. Identifying Underlying Mental Health Concerns

Many individuals struggling with obesity also experiences conditions such as depression, anxiety, or binge eating disorder. Addressing these issues before surgery can improve the chances of success and prevent emotional setbacks.

3. Managing Expectations

It’s important for patients to have realistic expectations about surgery outcomes. A psychological assessment helps ensure they understand that surgery is a tool, not a cure, and that sustained weight loss requires continued effort.

4. Coping Mechanisms

Many people use food as a coping mechanism for stress, trauma, or emotional pain. A psychological assessment helps identify these patterns and provides strategies to develop healthier coping skills post-surgery.

5. Strengthening Support Systems

Emotional support from family, friends, and healthcare providers is essential for long-term success. The assessment can help determine whether patients have strong support networks or if additional resources, such as therapy or support groups, are needed.

The Bigger Picture: Mental and Physical Health Go Hand-in-Hand

Weight loss surgery is a powerful tool, but it requires more than just physical preparation. Addressing mental health and emotional readiness before surgery significantly increases the likelihood of achieving and maintaining long-term success.

In the UK, adherence to health policies and CQC standards underscores the importance of addressing both the physical and psychological aspects of weight loss surgery. Patients considering such procedures should view these assessments not just as a requirement, but as an essential step towards preparing for a healthier, happier future.

Expert Support for Psychological Assessments

With over 10 years of experience conducting pre-surgery weight loss psychological assessments in both the NHS and private practice, I understand the complexities involved in preparing for bariatric surgery. Whether you are a patient seeking guidance or a healthcare provider looking for an experienced psychologist to support with assessments, I am here to help.

Please do not hesitate to get in touch for professional support in ensuring a thorough and effective psychological assessment.

Thank you for taking the time to read this blog.

For more information on how to access psychological support or for a no obligation free 15-minute telephone consultation, please contact: info@evokinghealth.co.uk

Warm Wishes

Dr Neesha Patel

Restriction vs. Creating Realistic Habits for Healthy Weight Loss

Wed, 22 Jan 2025 10:47:13 GMT

Restriction vs. Creating Realistic Habits for Healthy Weight Loss

At this time of the year, there is a great deal of information health and wellness in the media, TV and social media channels. When it comes to weight loss, the journey often starts with high motivation and strict goals. Many people turn to restrictive diets, cutting out entire food groups or drastically reducing calories in the hopes of achieving quick results. While this approach can lead to short-term weight loss, it’s rarely sustainable and often leads to frustration, burnout, and eventual weight regain.

In my clinical practice and my previous experience of working in NHS Obesity services, I have worked with many patients who have struggled with yo-yo dieting and the frustration of repeated weight regain. These individuals often came to me feeling defeated, having tried numerous restrictive diets without lasting success and felt that having weight loss surgery was the only solution left to try.

However, by shifting their focus to creating sustainable habits and learning the skills to manage their weight, many of these patients achieved not only their weight loss goals but also a greater sense of happiness and control over their health without the need for a life-changing surgery. Some also reversed their risk of developing type-2 diabetes, a chronic condition related to lifestyle and weight. Witnessing their transformation as they adopted realistic strategies and found freedom from the cycle of restriction confirmed the research evidence on the power of habit-based approaches.

What are the Downsides of Restriction?

Restrictive diets often promise rapid weight loss, but they come with significant downsides:

Unsustainable Practices : Restriction can make eating feel like a chore or punishment. This mindset makes it difficult to maintain the diet over time.
Nutritional Deficiencies : Cutting out entire food groups (e.g., carbs, fats) can deprive the body of essential nutrients, leading to fatigue, irritability, and other health issues.
Psychological Strain : Restriction can lead to feelings of deprivation, which may increase the risk of binge eating or developing an unhealthy relationship with food.
Yo-Yo Dieting : Rapid weight loss often results in rapid weight regain when the restrictive plan becomes unsustainable. This cycle can negatively impact metabolism and mental health.

Why Habits Work Better Than Restriction

Psychology informs that habits are powerful because they require less conscious effort over time. When healthy behaviours become automatic, they’re easier to maintain, even during busy or stressful periods. Unlike restrictive diets, which often feel like temporary fixes, habits create a foundation for lasting change and improved health. For instance, replacing sugary beverages with water or eating a balanced breakfast every day might not seem transformative at first. However, these habits accumulate over time, contributing to sustainable weight loss and overall healthier lifestyle.

The Power of Realistic Habits to Build Your Healthy Weight Loss Plan

Creating realistic habits focuses on gradual, manageable changes that fit into your lifestyle. This approach fosters long-term success by promoting consistency and balance.

Here are a few tips to get started:

Small, Gradual Changes : Instead of overhauling your entire diet, focus on one or two changes at a time. For example, start by drinking more water or incorporating a serving of vegetables into every meal. Once it becomes routine, add another.
Balanced Nutrition : Think of meals as an opportunity to fuel your body, rather than as a strict regimen. Restriction leads to more cravings of the foods you are trying to restrict from your diet! Aim for a diet that includes all food groups, emphasising whole, minimally processed foods.
Mindful Eating : Pay attention to your hunger and fullness cues, and eat without distractions. This helps prevent overeating and encourages a positive relationship with food.
Realistic Goals : Set goals that are achievable and specific, such as losing 1-2 pounds per week or walking 30 minutes a day. Small wins build confidence and momentum.
Be Patient : Sustainable weight loss takes time. Focus on progress rather than quick results.
Seek Support : Whether it’s a friend, family member, or health professional, having support can help you stay accountable and motivated.
Be Kind and Flexible : Life changes, and so will your habits. Be flexible and adjust your goals and routines as necessary but do it with kindness and compassion for yourself.
Celebrate Progress, Not Perfection : Weight loss journeys aren’t linear, and slip-ups are normal. Celebrate progress and focus on consistency rather than perfection. Celebrating progress will also help you to stay motivated.

Remember….

Weight loss doesn’t have to mean extreme restriction. By focusing on creating realistic, sustainable habits, you can achieve your goals while improving your overall relationship with food and your body. This balanced approach not only promotes healthy weight loss but also lays the groundwork for a healthier and kinder lifestyle for YOU!

Thank you for taking the time to read this blog.

Warm Wishes

Dr Neesha Patel

F or more information on how to access psychological support or for a no obligation free 15-minute telephone consultation, please contact: info@evokinghealth.co.uk

Why Psychological Support Matters in Endometriosis Management and Care

Thu, 18 Jul 2024 12:44:16 GMT

Endometriosis is a chronic gynaecological and often debilitating condition which has been referred to as the ‘missed disease’ due to its unclear aetiology and inconsistencies in its diagnosis and management. As it stands it can take up to nine years to diagnose the condition, so one can only imagine the significant physical and mental impact this can have on women and their families, careers and life in general.

In my NHS and private clinical health psychology practice, I have worked with many women who have described their symptoms, pain and the ordeal of accessing care and getting a diagnosis for endometriosis. I have always empathised with them and tried to help them find some solutions but by the time they finished therapy with me, whether that was for weight management, preparation for weight loss surgery, or lifestyle behaviour change, they still had this feeling of hopelessness and huge amounts uncertainty about whether the health system will be able to help them and what the impact on fertility would be in the future.

Through my own curiosity and research into the condition, I realised that unlike other long-term conditions such as diabetes, heart disease and asthma; endometriosis has remained largely ignored in government policy and research funding, as well as psychological treatment, globally. In this day and age this is hard to believe and accept.

Any long-term chronic condition can have a significant impact on psychological well-being.

However, the psychological aspects of endometriosis are complex, encompassing emotional, mental, and social difficulties, especially due to the care pathway, lack of psychological research and delays in diagnosis.

Understanding the psychological impact of endometriosis is crucial for providing effective, empathetic care and improving the overall quality of life for those affected by this challenging condition.

Let's explore the psychological challenges women face when living with a chronic condition like endometriosis:

1. Emotions

The persistent and often severe pain associated with endometriosis can lead to feelings of frustration, helplessness, and hopelessness. Chronic pain is strongly correlated with increased levels of anxiety and depression.

2. Distress

The uncertainty and unpredictability of symptom flare-ups can cause significant emotional distress. Women may experience mood swings, irritability, and emotional exhaustion even whilst going through the process of getting a diagnosis or whilst waiting for surgery.

3 . Mental Health and well-being

Anxiety about pain, fertility issues, and the ability to maintain personal and professional responsibilities. The anticipation of pain can exacerbate anxiety symptoms. Depression, the ongoing physical pain, coupled with the impact on daily activities and life goals, can contribute to a depressive state. Daily functioning, more stress, poor sleep, perceiving treatment as ineffective, together with unhelpful coping strategies can lead to a downward spiral.

4 . Social and relationship challenges

The chronic nature of endometriosis can lead to social withdrawal. Women may avoid social interactions due to pain or fatigue, resulting in feelings of isolation and loneliness.

The condition can put a strain on intimate relationships. Sexual dysfunction, due to pain during intercourse (dyspareunia), can cause tension and affect intimacy. Partners may struggle to understand the extent of the pain and emotional burden, leading to potential conflicts.

5. Work and Life

The symptoms of endometriosis can interfere with work and daily activities, leading to reduced productivity and increased absenteeism. This can affect career progression and financial stability.

6 . Self-confidence

The physical and emotional toll of endometriosis can affect self-esteem and body image. Women may feel less confident and struggle with a sense of worthlessness, especially if they gain weight, struggle with fertility, maintaining work leading to financial constraints.

So, how do women possibly cope?

From a psychological perspective, examining coping strategies of those with chronic conditions reveals a need for positive approaches like seeking social support, engaging in therapy, and embracing healthy lifestyle changes. However, it can be challenging for women dealing with chronic pain.

Unhelpful coping strategies like comfort eating and substance abuse can worsen mental health. Repeated habits are hard to break, may require professional psychological support for healthier habits.

Can psychological support or therapy really help?

I maybe bias here, but the answer is YES.

Why?

Many women with endometriosis often find themselves in a state of isolation, grappling with feelings of guilt and shame due to their condition. Therapy offers a safe space for individuals to delve into and address the deep-seated beliefs and emotions that fuel catastrophizing. For instance, catastrophizing can exacerbate pain perception in endometriosis, based on how one interprets their pain. When individuals worry about potential outcomes, dwell on negative thoughts, or feel overwhelmed by their condition, it can intensify pain sensitivity, resulting in increased pain and worsened symptoms.

Not everyone is aware of this and therefore the suffering spirals into a vicious cycle.

What are the best types of therapy for this particular condition?

There are many therapies out that can offer tailored strategies to cope with the emotional and psychological burden of the condition. This can feel daunting, overwhelming and confusing, so here are my top three recommendations:

1. Cognitive Behavioural Therapy (CBT) can help women manage pain, reduce anxiety and depression, and improve their overall quality of life by changing negative or unhelpful thought patterns, emotions such as fear and anxiety.

2. Mindfulness and Relaxation techniques such as mindfulness, meditation help in managing pain and reducing stress levels as well.

3. Acceptance and Commitment Therapy (ACT ) can help to encourage women to engage in pleasurable and meaningful activities, even in the presence of pain or discomfort, and can help counteract feelings of guilt or shame and promote a sense of enjoyment and satisfaction in life.

As humans, no matter what our situation, we all have values and goals, but often we are not aware of them until you embrace yourself into a conversation about this. Clarifying your values and identifying meaningful goals can provide a sense of purpose and direction despite the challenges posed by endometriosis. By focusing on what matters most can cultivate a sense of self-worth and fulfilment, independent of the condition.

Social Support

Joining support groups, either in-person or online, can provide a sense of community and shared understanding. It can also provide education about the condition, treatment options, and pain management strategies to empower women and reduce the anxiety related to uncertainty and lack of control. Registered charities and podcasts are also a great source of information on learning more about the condition. Please see the ‘What next section’ below for further details.

What needs to change for the future?

There needs to be better and more consistent understanding of endometriosis, together with specialised professional health support much earlier, including psychological support, and for those in the process of getting diagnosed.

But how?

Here are a number of ways in which this can be actioned:

1.Raising awareness and communication about the condition in the health systems, be it public or private and workplaces where we all spend a huge chunk of our day.

2. Providing credible education to all about the condition to reduce the stigma and stereotyping, and help women to normalise their feelings – not just awareness weeks and months.

3. Setting up champions and ambassadors with lived experience to share their story to help others.

4. Encouraging women to access professional and credible psychological support to talk about their difficulties and through therapy find ways to help women live a rich and meaningful life because everyone deserves this. Therapy won’t take away the pain or symptoms but it will provide a safe empathetic space to build a sense of hope and manage the symptoms by developing healthy coping strategies.

5. Finally, understanding and accepting the psychological impact of endometriosis is crucial not only for women living with it but for all health professionals, employers, family, friends and society in general. This can help to for provide effective, empathetic care and help to improve the overall quality of life for those affected by this challenging condition.

What next?

For more information on how to access psychological or therapeutic support or for a no obligation free 15-minute telephone consultation, please contact: info@evokinghealth.co.uk

To access more information about the condition and for more general support including free webinars, research, news and events, please visit the charity: www.endometriosis-uk.org

Finally, if you haven’t already, then please check out the DEARG podcast Episode 20 [Breaking Barriers: Psychological Support and Coping Strategies for Endometriosis and Chronic Conditions] which was released on Wednesday 19 ^th June 2024 on Spotify and Apple by Podcast Producer and Medical Scientist and Kathleen King.

��️ Click below to tune in to the podcast via:

Spotify: Breaking Barriers: Psychological Support and Coping Strategies for Endometriosis and Chronic Conditions

Apple Podcasts: Breaking Barriers: Psychological Support and Coping Strategies for Endometriosis and Chronic Conditions

As a Health Psychologist, what motivated me to establish the Mind and Body Retreat?

Wed, 13 Mar 2024 10:03:47 GMT

Why a Mind and Body Retreat?

In the UK, qualified Health Psychologists work in various fields such as clinical settings, public health, consultancy, research, and more recently, in corporate companies. I have been fortunate to work in all these areas since completing my qualifications over a decade ago. During this time, I have observed people's perceptions of health psychology and psychology in general. For example, there is a significant challenge in accessing psychological support through the NHS and talking therapies. Some individuals feel hesitant about seeking psychological help, leading them to remain stuck and struggle silently with issues like anxiety and depression. Unfortunately, there is also still a stigma attached to seeking psychological support (NHS or Private), which can act as a barrier to getting help.

The issue with silently enduring suffering is that it doesn't resolve on its own. Instead, it intensifies and can result in physical health problems such as chronic stress, cardiovascular issues, type 2 diabetes, and other chronic conditions. These health concerns arise due to the changes in the body's chemistry caused by stress or persistent low mood.

The mind and body share a strong connection, yet this fact is not widely known, especially among those who have not sought psychological support before.

Individuals who do not seek support remain vulnerable to mental health issues, which could eventually impact their physical well-being. This is why I am incredibly passionate about enhancing the accessibility of health psychology within the community, going beyond traditional settings such as private therapy rooms or the NHS. I also advocate that not everyone requires extensive psychological therapy for their challenges, although they may believe they do, creating a barrier to seeking help. In my clinical experience, I have discovered that some individuals simply need basic psychoeducation to increase their awareness of thoughts and emotions, igniting the process of change.

The impact of being consciously aware is significant. It's akin to unlocking gates that create room for change, helping to break free from various challenges and obstacles.

What I find most fulfilling in my work is sharing my wealth of knowledge on habit change and assisting individuals in building coping strategies, resilience skills, and stress management techniques in a supportive and welcoming setting. Empowering people to utilize the psychological skills they acquire through therapy, workshops, or retreats on a daily basis is truly rewarding. Witnessing the positive impact these actions have, as change demands more than intentions and to-do lists, is incredibly gratifying.

As a health psychologist, hosting a Mind Body retreat was a natural extension of my expertise and passion for promoting holistic well-being into the wider community. The half-day retreat provides a safe, friendly, relaxing and holistic space to learn about power of the mind, explore thoughts and emotions, rebalance and reconnect with yourself.

So now, let me end by leaving you with some of the Top 5 benefits of attending a Mind Body Retreat hosted by a qualified Health Psychologist.

1. Promoting Wellness and Emotional Health - providing both mental and physical insights into effective strategies for stress reduction, relaxation techniques, mindfulness practices, and coping mechanisms to enhance well-being beyond the retreat.

2. Encouraging Positive Behaviour Change – providing an understanding of human behaviour and motivation, which can be leveraged to encourage positive behaviour change, whether it's adopting healthier lifestyle habits, managing chronic conditions more effectively, or enhancing self-care practices.

3. Integration of Mind and Body - providing a space to explore and experience the integration of the mind and body in a holistic way.

4. Stress Reduction and Resilience Building - providing mindfulness practices, relaxation exercises, and other stress reduction techniques to help people build resilience and enhance their overall well-being.

5. Creating a Supportive Environment - providing a supportive and nurturing environment for everyone to explore their thoughts and feelings in the present moment.

Finally, b ringing together like-minded individuals in a supportive and nurturing environment, a Mind Body retreat can foster a sense of belonging, connection, and mutual support among people. So come and join us to experience four hours of pure bliss for yourself!

Our upcoming Mind Body Retreat is on Sunday, May 12th, 2024, from 10am to 2pm at Woodford Community Centre in Cheshire, SK7 1PS.

For more information please visit: www.evokinghealth.co.uk/retreat or scan the QR code below from a mobile device.

How value-aligned goals can help you to achieve your health and wellbeing goals

Tue, 23 Jan 2024 11:22:49 GMT

Think back to the start of the New Year. Many of us have goals to improve our health and this includes weight loss, fitness, having a healthy diet, sleeping well, and to exercise more, but over a short period of time old habits start to kick back in. Emerging evidence shows that when your health and wellbeing goals are aligned with your personal values (what matters to you the most), you are more likely to achieve your long-term goals, even when faced with challenges or setbacks.

Why does this happen, you might wonder? Why is it that every year I set goals and have New Year’s resolutions, and by spring just struggle to achieve the goals?

Well, often we make the goal too hard for the brain to be able to manage and process the changes that are being made. We often don't realise the power of the brain when making health behaviour changes, but when we restrict or change an old habit too quickly, our brain struggles to either accept, maintain or adapt to the change.

Quite often we set the bar too high when we start to do something new by setting unrealistic expectations and goals, and not giving ourselves enough time to be able to undertake the activity to achieve the goal. For example, if the goal is too difficult to achieve, we may give up or reduce the effort in attaining the goal and feel like a failure by the end of January or February once we give up. For some, emotions such as guilt, shame, worry, sadness or even anger and frustration may start to show up, making it harder to keep on track and to stay motivated. It may be hard to believe, but taking a step back and re-framing and rethinking the way we set goals can help you to achieve your goals.

How? Well, by focusing on your values.

Our values are part of our identity and help to showcase what is important to us and what provides meaning in our life. Think of values as ingredients you need to follow in a new recipe, the result being delicious food which was the goal that you intended to achieve right at the start when you first started to make the dish. If the food tastes good, you tend to feel a sense of achievement and will be more likely to make the dish again.

A positive outcome on anything we do reinforces the action.

Let’s take the example of exercise. If you want to exercise because you value taking care of your body and being fit and healthy, you are more likely to create an exercise routine even if it means going for a short walk when you don’t feel like it, because exercise is an important value to you.

From my own clinical experience of working with private clients and patients in the NHS, I have found that when people use a ‘system’ to make health behaviour changes, such as following an evidence-based technique to change with support from a health psychologist or coach equivalent, and ensure they have created value-aligned goals, they are more likely to succeed and achieve their desired goal(s). Below is a sample of a system I have used with clients and patients:

Self-monitoring: Mapping out what you do for every 24 hours for seven days a week; by monitoring what you're doing now it raises awareness of where the patterns are and what the areas are that may need changing.
Planning and routine: These two factors are important in creating a system that enables the change to happen successfully.
Creating value-aligned goals: Ensuring the activities that you wish to undertake are in line with what is important to you and what is meaningful to you in your life. Value-aligned goals also help you to prioritize your health and wellbeing in a way that feels meaningful and fulfilling to you.
Action the goal(s): Really focusing and planning out how you're going to carry out each activity, when you are going to do them and identifying the potential barriers to you being able to action the goal or the plan and your method of overcoming the barriers.
Review and maintenance: Reflecting on progress after a short period of time can help to make any adjustments needed and ensure that the goal(s) set are right for you. It can also help to identify any further information or support that’s needed to help you stay motivated and achieve your goal(s).

Remember:

When we set goals and we achieve them and tick them off the list, we tend to feel good.
As humans we love the feelings of achievement, progress and success!
Setting value-aligned goals can empower you to stay focused and motivated to achieve and sustain your health and wellbeing goals.

If you are struggling to achieve your health-related goals or make changes to your lifestyle to improve your health or need a better routine to improve and create value-aligned goals to benefit your mental and physical health, please contact info@evokinghealth.co.uk .

Thank you for taking the time to read this blog.

Thinking about your Mental Health

Wed, 02 Nov 2022 12:44:56 GMT

Thinking about your Mental Health

Last month, on Monday 10th October 2022, we celebrated World Mental Health Day. This day raised awareness about the importance of Mental Health and how to look after our mental health. However, I believe that we should be thinking about our mental health on a regular basis and incorporate simple activities into our daily routine that help to boost our mental health. Mental health is a key part of health and well-being that enables us to cope with daily life, learn new skills, work, build relationships and shape the world we live in.

However, in health psychology the focus is not just on mental health but mental and physical health.

Why?

Because research shows that our mind and body are connected. What we think (mind) drives our actions and behaviour (body) and impacts on how we feel (emotions) (see image below).

For example: If you get invited to a party but you think that nobody likes you and nobody wants to talk to you, the chances are that you won’t end up going to the party and will feel quite sad and upset.

If you have a thought such as ‘I can’t be bothered to go to the gym today because I don’t feel like it’, the chances are that you won’t end up going and may feel frustrated and guilty.

What we say to ourselves (self-talk) creates a feeling in our body often in the form of a physical sensation in your stomach or chest. Negative self-talk can create feelings of discomfort in the body or pain in the form of headache, for example. Whereas positive self-talk can make you feel good, feel uplifted and confident. We are good at talking ourselves out of things or coming up with reasons why we can’t do things. However, the feelings and emotions that these thoughts and actions can have can linger and over a period can impact on our mental health negatively.

Next time you have a difficult thought, see where you feel it in the body and how it impacts on what you do. Overtime our thoughts become powerful and we start to believe them. But the truth is that our thoughts are not facts, yet we tend to think that they are true. As humans we have our 80,000 thoughts a day but not all of these serve to be helpful and unhelpful thoughts are what lead to problems with mental health.

Engaging in activities that boost our mental health will not only make you feel good, but it also means that you are likely to continue with the activity regularly and overtime the activity will become part of your routine, thus a become a habit.

Here are some top simple tips on how to look after your mental health:

1. Talk about your thoughts and feelings with people that you trust and care about. Talking can you help to process your thoughts and make sense of your feelings.

2. Move your body. Whether you go for a 20-minute walk, a run, do some yoga or strength workout, moving your body can help to produce the happy hormones serotonin and dopamine which can make you feel good.

3. Self-care. Engage in activities that YOU enjoy, not activities that you think you must do to stay fit and healthy.

4. Meditate. Just by siting in silence for 5 minutes without any distractions and focusing on your breathing can help you to destress and reset the mind.

5. Sleep. Try to ensure that you get at least 7 hours sleep every night.

If you are struggling to make changes to your lifestyle to improve your health or need a better routine to improve your mental and physical health, please contact info@evokinghealth.co.uk

Thank you for taking the time to read this blog.

Welcome to EVOKING HEALTH LIMITED

Tue, 04 Oct 2022 09:43:59 GMT

A very warm welcome to Evoking Health Limited. This is Evoking Health’s first blog and marks the launch of the new business and this website.

It’s been a longstanding career ambition of mine to set up my own private health psychology practice in the UK. I am passionate about using my skills and expertise to help people to make long lasting health behaviour changes to enable them to live a long and healthy life. Over the last 18 years, I have worked in a wide variety of settings ranging from health charity, academia, NHS, private organisations and public services. A common dominator I found in all the settings was peoples struggle with their health and navigating through the NHS to get the support and care that they needed. Peoples regrets of wishing that they had taken care of their health when they were younger or making changes to their health when they were advised to seemed to impact on peoples hope for the future of their health. Unfortunately, we know that time and change are both constant and neither can be reversed BUT it is possible to make changes for a healthier and happier future.

I truly believe that our health is our wealth .

In my opinion, providing people with the information, psychological tools and skills to make changes to their health outside of the health service and in their own environments (work, home) will help to prevent or even delay the onset of several chronic health conditions such as Type 2 diabetes, Obesity and Heart disease as well have a more positive impact on mental health too. These conditions are a huge constrain on the NHS resources in terms of time, costs and the associated health problems that come with them. The reality is that the NHS will not be able cope with the demand of the aging population and the health problems linked with lifestyle (diet, sleep, exercise, stress) and this will impact on peoples quality of life and longevity.

COVID-19 has taken the NHS to the ultimate test in terms of resources, and we are still seeing how some NHS services are still really struggling to run routine services as well as provide care for those critically ill with COVID-19. We know that COVID-19 is here to stay for years to come and that looking after our health can have huge benefits for both our physical and mental health. Although the NHS service employs health psychologists across several health conditions, there remains a gap and a postcode lottery in terms of funding for the number of health psychologists needed to provide patients high quality health and lifestyle behaviour change services that’s needed.

So why Evoking Health?

To ‘Evoke’ is to bring to the conscious mind.

To be aware.

To be in the present.

Being aware of our health behaviours can make space for change.

The business logo symbolises growth and expansion in the form of a ‘tree’, visualising the connecting of pieces to represent one’s experiences as the foundation in which change to occur.

My mission with Evoking Health is not to keep people in endless therapy sessions but to:

Empower people to understand the psychology of health behaviour change particularly weight management by making lasting lifestyle changes, not just short-term changes for events such as weddings and holidays.

Taking the first step to accessing psychological support can feel quite daunting. However, if want to have a healthier relationship with food, and you have been struggling to lose weight, or want to improve your health and wellbeing by making lifestyle changes, then please get in touch to discuss the options available to you and how I can support you today.

Thank you for taking the time to read this blog.

For more information on Evoking Health, please click here .

For appointments, please contact info@evokinghealth.co.uk or phone 07752 354645 .

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