Real World Wellness

• The Biggest Mindset Shift These Holidays

  In this final episode of the mini-series — and the final episode of 2025 — I’m wrapping up the year with pillar three: mindset and boundaries. Before we dive in, I share a little gratitude and a huge celebration: this podcast grew by 562% in listens this year and reached listeners in 18 countries. I’m truly so thankful you choose to spend time here with me.Today we’re exploring the emotional side of the holiday season — the family dynamics, expectations, pressure, and mental load that can quietly drain us. I walk you through the biggest mindset shift that’s changed everything for me: I don’t have to. You don’t have to say yes to everything, hold everyone together, or meet invisible expectations. You’re loved for who you are, not what you do.Then I share three gentle boundaries to protect your energy: the “Soft No” (no over-explaining required), simple time boundaries that let you show up without burning out, and the internal boundaries that free you from people-pleasing and responsibility for everyone else’s emotional experience. These are the boundaries that regulate your nervous system the most.I also guide you through a one-minute mindset ritual you can use before any gathering to ground yourself, choose your energy, and release what isn’t yours to carry. It’s small, powerful, and incredibly centering.This episode is your reminder that you’re allowed to choose what supports you. You’re allowed to protect your peace. And your choices might just give someone else permission to do the same.Ready to begin 2026 with clarity and calm? Join my New Year Reset Mini-Challenge — a gentle, grounding reset to help you re-anchor your rituals and step into the new year with confidence and ease. We start Jan 19th. Link in the show notes — I’d love to support you.Wishing you the merriest Christmas and a joy-filled start to 2026. Be well, and I’ll see you back here in February. xxxCheck out episode on Boundaries with Hayley Guinness Here

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• Regulate Through Ritual: Gentle Movement + Somatics for a Calmer Christmas Season

  In this first episode of rhis mini-series, I’m sharing the gentle movement and somatic tools I rely on every time the end-of-year chaos starts to pull me off centre. If Christmas errands, social plans, and general festive frenzy have you feeling scattered or tense, this episode will help you return to your body and reset your nervous system with simple, grounding practices.I walk you through why movement matters most when you’re busy — not as a workout, but as a moment of regulation. Then I share three accessible tools you can slip into your day: my 3-Minute Morning Melt, a quick Doorway Reset to interrupt overwhelm, and a playful somatic shake to release tension and shift your state fast. And if you’re thinking “I don’t have time,” I promise: even 90 seconds can make a difference.This episode is your invitation to move gently, breathe deeply, and use micro-rituals to bring yourself back into calm again and again this season.Want to start 2026 feeling grounded and energised? Join my New Year Reset Mini-Challenge — a short, powerful system for rebuilding rituals and stepping into the new year with clarity and momentum. Link in the show notes!⁠DM me on Instagram⁠ for the free guided morning overwhelm practice

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• Nourish Without Rules: Eating Well Through Christmas

  In this second episode of my festive mini-series, I’m diving into pillar two: gentle, supportive nourishment — with zero restriction, zero guilt, and full permission to enjoy the mince pies, cheese boards, and whatever questionable holiday drinks appear in your orbit. This isn’t about perfection; it’s about staying connected to your body while still soaking up the season.I walk you through why nourishment looks different in December — with social eating, inconsistent routines, emotional triggers, and all the unique foods that only appear this time of year. Instead of aiming for “ideal nutrition,” we focus on what actually supports your energy and your nervous system right now.I share three simple nourishment anchors you can lean on: my “Add, Don’t Restrict” formula, choosing one daily stabiliser meal to help keep your blood sugar and mood steady, and an 80-second pause before eating to bring you back into intentional, embodied choice. Plus, I give you a handful of tiny but powerful hacks to enjoy festive food without the aftermath — because your body deserves to feel good and you deserve joy on your plate.This week is all about “nourish first, enjoy always.” Small anchors, simple rituals, and a whole lot of permission to actually enjoy the season.Want a gentle holiday reset? Make sure you’re signed up for my New Year Reset Mini-Challenge — a supportive, doable way to glide into 2026 feeling regulated and refreshed. We start Monday 19th Jan. Supercharge Your Snacking E-Book Available here

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• Regulate Through Ritual: Gentle Movement + Somatics for a Calmer Christmas Season

  In this first episode of rhis mini-series, I’m sharing the gentle movement and somatic tools I rely on every time the end-of-year chaos starts to pull me off centre. If Christmas errands, social plans, and general festive frenzy have you feeling scattered or tense, this episode will help you return to your body and reset your nervous system with simple, grounding practices.I walk you through why movement matters most when you’re busy — not as a workout, but as a moment of regulation. Then I share three accessible tools you can slip into your day: my 3-Minute Morning Melt, a quick Doorway Reset to interrupt overwhelm, and a playful somatic shake to release tension and shift your state fast. And if you’re thinking “I don’t have time,” I promise: even 90 seconds can make a difference.This episode is your invitation to move gently, breathe deeply, and use micro-rituals to bring yourself back into calm again and again this season.Want to start 2026 feeling grounded and energised? Join my New Year Reset Mini-Challenge — a short, powerful system for rebuilding rituals and stepping into the new year with clarity and momentum. Link in the show notes!DM me on Instagram for the free guided morning overwhelm practice

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• Dating Anxiety, Attachment Styles & Nervous System Support with Harriet Iles

  If dating/relationships feel like equal parts hope, overthinking, and emotional whiplash -  this conversation is for you!I had the honour of sitting down with counsellor Harriet Iles of Restorative Space to explore the messy, very human world of dating anxiety. Harriet shares how she came to specialise in this work and the common patterns she sees - overthinking, fear, and the push-pull between craving connection and fearing rejection.They unpack what dating anxiety actually is and how listeners can recognise it in themselves, before diving into attachment styles e.g. secure, anxious, avoidant, and disorganised, and how these patterns show up in early dating through texting, pacing, and decision-making.Harriet emphasises the importance of self-trust and nervous system regulation, explaining how grounding, somatic tools, and polyvagal-informed practices can help when anxiety spikes. She offers a simple, do-anywhere grounding exercise and shares ongoing habits to help build genuine self-belief and healthier relationship patterns.For more from the incredible Harriet, connect with her here on Instagram, or check out her website here. Disclaimer** The content of this podcast is provided for educational and informational purposes only. It is not intended as a substitute for individual professional psychological, medical, or legal advice, assessment, diagnosis, or treatment. Listeners should not rely on the information presented to make decisions regarding their mental health or wellbeing. If you are experiencing distress, mental health concerns, or require professional support, you are advised to seek advice from a qualified health professional. By listening to this podcast, you acknowledge that the host and contributors cannot be held responsible for any actions taken based on the content provided. 

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