In this episode, Laura and Ali reflect on their recent experiences at a wellness retreat, exploring the impact of self-care, mindfulness, and intentional rest. They discuss the challenges of modern parenting, the pressures of constant digital monitoring, and the importance of setting boundaries for personal well-being. The conversation also touches on the value of investing in retreats, therapy, and other forms of self-care, while addressing common barriers such as guilt, cost, and accessibility.

Key Takeaways:

• Retreats offer a valuable opportunity to reset, reflect, and restore mental and physical health.
• Much of the chaos in our lives can be self-created; changing our mindset and language can help reduce stress.
• Letting go of constant digital monitoring (like school behavior apps) can improve family relationships and reduce negativity.
• Investing in self-care—whether through retreats, therapy, or daily practices—is not selfish, but essential for showing up as your best self for others.
• There are accessible alternatives to expensive retreats, including day events, group sessions, and at-home practices.
• Overcoming guilt and the belief that you don’t “deserve” time for yourself is crucial for long-term well-being.

Tools and recommendations

Tools & Practices:

• Breathwork: Practiced at the retreat and recommended as a tool for stress relief and emotional reset.
• Cold Water Therapy: Highlighted as a core activity at the retreat for its physical and mental health benefits.
• Meditation: Evening meditations and quiet time were emphasized as restorative practices.
• Journaling: Mention of a “five minute” journal/book for daily affirmations, gratitude, and goal-setting.
• Self-care routines: Suggestions to create mini-retreats at home using yoga mats, bolsters, music, incense, and essential oils.
• Group activities: Women’s circles, sound baths, and moon circles as accessible alternatives to full retreats.
• Apps: Breathwork and meditation apps (e.g., “Angie’s app”) are recommended for at-home practice.

Books

• “The Five Minute Journal”

People & Practitioners:

• Angela: Facilitator of the “Ice Warrior” retreats, specializing in breathwork and cold water therapy.
• Rebecca: Provides massages at the retreat and is mentioned for her skill in foot massage.
• Ali: Photographer at the retreat, also mentioned as part of the team.

Other Recommendations:

• Therapy & Coaching: The value of talking therapy, psychotherapy, CBT, holistic therapies (like reiki and sound baths), and wellbeing coaching is discussed.

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media

In this deeply personal and insightful episode, Laura and Ali explore the power of belief in yourself, the impact of family dynamics on our self-worth, and the journey of healing from childhood wounds. Through honest storytelling and therapeutic reflection, they discuss how our early experiences shape our adult relationships, the importance of self-compassion, and the courage it takes to break generational cycles. Listeners are invited to challenge their own limiting beliefs and embrace the possibility of growth and healing.

Key takeaways

1. Belief in Yourself is Foundational: Our ability to move forward and achieve our dreams is rooted in self-belief, which can be rebuilt even after years of doubt or criticism.
2. Family Dynamics Shape Self-Perception: Early experiences, especially with parents, can create lasting beliefs about our worth and lovability—but these beliefs can be examined and changed.
3. Healing is a Personal Journey: Compassion for ourselves and our parents is essential. Understanding their limitations and our own can help us break negative cycles.
4. Acceptance and Responsibility: Accepting the past and taking responsibility for our own healing empowers us to show up differently for ourselves and our children.
5. Challenge and Reframe Limiting Beliefs: By questioning the origins of our self-doubt and practicing self-awareness, we can begin to rewrite our personal narratives.

Tools and recommendations

1. Julie Smith books
2. HeartHealing Oracle Cards by Natasha Bray
3. Affirmations and gratitude

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media

In this episode, Laura and Ali dive into the complexities of Christmas, exploring the joy, anxiety, and emotional challenges that come with the holiday season. They discuss personal experiences of loss, changing family dynamics, financial pressures, and the expectations that can make this time of year difficult for many. The conversation is filled with practical tips, family traditions, and honest reflections on how to navigate the festive period with self-care and compassion.

Key Takeaways:

• Christmas can be both joyful and stressful, especially for those dealing with loss, separation, or changing family situations.
• Financial pressures and social expectations often add to holiday anxiety, but creative traditions (like present games or treasure hunts) can help shift the focus from material gifts to shared experiences.
• It’s important to prioritize self-care: stay hydrated, make time for rest, and don’t overcommit your schedule.
• Social media can trigger comparison and negative feelings—consider unfollowing accounts that don’t serve your well-being.
• Open communication with children and family about what makes the holidays special can help manage expectations and create meaningful memories.
• If you’re struggling, reach out for support—don’t be afraid to ask for help or share your feelings with trusted friends or family.
• Remember, it’s okay if your Christmas looks different this year; focus on what brings you and your loved ones comfort and joy.

Tools and practices

• Staying hydrated (drinking water)
• Making time for rest and breathwork
• Limiting social media use or unfollowing accounts that trigger negative feelings
• Writing down what makes Christmas special for you and your children
• Reaching out to friends, family, or the hosts themselves for support if struggling
• Playing family games like the “present game” or organizing a treasure hunt for gifts
• Using music to boost mood or to help process emotions (including listening to songs that make you cry for emotional release)

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media