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

In this open and emotional episode, we open up about the reality of intrusive thoughts, what they are, why they happen, and how they can impact our lives. Through personal stories and honest conversation, we aim to break the stigma, normalise the experience, and offer support to anyone who might be struggling. Whether you’ve experienced intrusive thoughts yourself or want to better understand them, this episode is a reminder that you’re not alone and that help is available.

Key Takeaways:

• Intrusive thoughts are common and can happen to anyone, especially during times of stress, trauma, or major life changes.
• Having intrusive thoughts does not make you a bad person; it’s a normal part of how the brain works.
• Self-awareness and talking openly about mental health can help reduce shame and isolation.
• Seeking help, from professionals, support lines, or trusted people, can make a significant difference.
• Processing emotions and experiences, rather than bottling them up, is crucial for mental well-being.
• There are practical tools and resources available for managing intrusive thoughts and supporting mental health.
• It’s important to check in with yourself regularly and practice self-compassion.

Recommendations

Books

Do chocolate lovers have sweeter babies? By Jena Pincott

Tools

Intrusive thoughts- if you or anyone you know are suffering with intrusive thoughts please reach out to a professional to get support. Helplines are available below.

Ali recommended a few things that helped her;

• Therapy/Counselling- reach out for support if this is having an impact on your life.
• Self Compassion- be kind to yourself and know that others may be going through something similar.
• Self Awareness- recognising when intrusive thoughts are happening and understanding that they are often triggered by stress, tiredness, or overwhelm.
• Regular check-ins with yourself- Ali recommends regularly checking in with yourself emotionally, especially at the start of the day. She describes sitting quietly, pulling an oracle card, or writing to connect with her feelings and needs.
• Processing emotions- Ali talks about the importance of allowing emotions to come out—crying, talking, or writing about them—rather than bottling them up

People

Naomi Jordan- Just 1 to 11 it

Dipti Solanki- Grief Counsellor

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 open and honest episode, we dive into the ever-evolving journey of parenting, navigating the ups and downs of raising children, dealing with school systems, and embracing neurodiversity. Through stories and reflections, we explore the challenges of self-awareness, the importance of compassion (for ourselves and our kids), and the reality that there’s no manual for getting it all right. Whether you’re a parent, educator, or simply curious about the messy beauty of family life, this conversation offers relatable insights and encouragement.

Key Takeaways:

• Parenting is a constant learning process, every stage brings new challenges and growth for both parents and children.
• Self-awareness and reflection are essential tools for handling tough moments and making positive changes.
• Navigating school systems and behavior apps can be overwhelming; it’s important to focus on the positives as well as the challenges.
• Neurodiversity presents uniquely in every family, and understanding or seeking a diagnosis can be both validating and complex.
• Compassion, open communication, and celebrating small wins help families thrive, even when things feel chaotic.

Recommendations

• Dani from All About the Content.

Neurodivergent support and resources

• Jo McMeechan (Inclusion Consultant and Trainer) founder of SENStory Group
• Helen Daniel (Autism and ND Support Practitioner) author of Neurosensory divergence: Autistic languages
• Square Pegs by Kim Raine

Books

• Your Wellness Toolbox by Ali Swift

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

What is Loss? With a little bit of laughter

In this episode, "What is Loss? with a little bit of Laughter," we take a heartfelt look at what loss really means. Through honest conversation and personal stories, we explore how grief can show up in unexpected ways—and how laughter sometimes finds its way in, even during our hardest moments. Join us as we reflect on the complexity of loss, the healing power of humor, and the ways we can support each other through it all.

Key Takeaways:

• Loss is a deeply personal experience that can take many forms.
• It’s normal to feel a mix of emotions, including moments of joy, even in grief.
• Laughter can offer relief and connection, helping us process difficult feelings.
• Sharing our stories of loss can help others feel less alone.
• Healing is a journey, and finding meaning in loss can lead to growth 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 heartfelt episode, the hosts dive deep into the realities of emotional regulation, resilience, and navigating life’s unexpected changes. Through personal stories, ranging from hospital visits and parenting challenges to the surprise of Louie’s first birthday, they explore practical techniques for managing emotions, the importance of self-compassion, and the beauty and difficulty of embracing new chapters. The conversation is candid, relatable, and filled with both humor and wisdom.

Key Takeaways:

• Self-regulation is about acknowledging emotions, expressing them, and then moving forward without letting them take over your day.
• Grounding techniques, like focusing on your senses and deep breathing, can help reset your emotional state in stressful moments.
• It’s okay for both adults and children to need space to process their feelings; respecting this can lead to healthier relationships.
• Parenting comes with guilt and challenges, but self-compassion and seeking support are vital.
• Major life changes, like the arrival of a new child, can be both overwhelming and deeply rewarding, offering opportunities for growth and healing.
• Practicing gratitude, even in small ways, can have a powerful impact on mood and resilience.
• It’s normal for joy and struggle to coexist, and sharing these experiences can help others feel less alone.

Recommendations, tools, books and people

Books:

• The Humming Effect – A book about the benefits of humming for wellbeing, mentioned as a practical tool for emotional regulation.

Techniques/Tools:

• Grounding exercises (focusing on senses, deep breathing) for emotional regulation.
• Practicing gratitude (writing down three to five things you’re grateful for).
• Humming as a simple, effective way to calm the nervous system.

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, the hosts explore the concept of true freedom and the importance of embracing creative gifts. Through personal stories and discussion, they examine how finding balance between structure and freedom impacts work, relationships, and personal growth.

Key Takeaways:

• True freedom often requires a balance between structure and flexibility.
• Letting go of rigid expectations can open new opportunities and allow authentic growth.
• In work and coaching, blending structure with intuition leads to more meaningful results.
• Authenticity, being your true self, fosters deeper connections in both personal and professional relationships.
• Sharing personal experiences can help others, but effective support often means listening and guiding rather than prescribing solutions.
• Embracing your creative gifts and being open about your interests can inspire others and create a more inclusive environment.

Recommendations, tools and books

1. Danielle Atkins from All about the content

2. Dipti Solanki- Laura’s grief counsellor

3. My Wellness Toolbox by Ali Swift

Other recommendations;

Sound baths- Laura hosts Sound Baths locally to Lichfield/Barton Under Needwood but she can recommend others if needed. Always look into their training and experience before booking. Here are the links.

Breathwork- Laura and Ali have used Angie Ice Warrior for her membership, retreats and cold water dip events in the Cheshire/Manchester area.

Reiki- Ali is a Reiki Master Teacher. She can provide locally at her home in the Solihull area or online. If you’re looking to train in Reiki she also offers training. Here are the links.

Crystals- Laura has some crystals for sale that you can see on her stories or reach out for specific crystals. She also has beautiful crystals bracelets available and all items can be posted. Links as above.

Follow us at @intwomindsuk on social media