Marisa Peer, world-renowned therapist and founder of Rapid Transformational Therapy® joins Happiful’s podcast to share what you can do to make positive changes in your life, starting today

Marisa Peer has worked with thousands of people throughout her prestigious career and she credits them all for the lessons they’ve taught her along the way. These lessons, she shares, enabled her to create an incredible approach now practised across the world - Rapid Transformational Therapy®. RTT combines elements from a number of different approaches to create a kind of therapy that offers quick results and immediate support.

There is one common challenge that comes up time and again for people she works with and that is the feeling that they are not ‘enough’. This, Marisa believes, is a universal concern.

“But it's not true,” she asserts. “It's a belief. But of course, you make your beliefs and then your beliefs turn around and make you, and then you have something called confirmation bias, which means you are looking for proof of what you have chosen to believe.”

In conversation with Happiful, Marisa shares great insights around the importance of reframing our thoughts, telling ourselves a 'better lie' and the importance of connection and rejection when it comes to our sense of self.

Marisa’s advice

• Pay attention to how you talk to yourself and upgrade it.  Be nice, become your own best friend
• Remember there's nothing that will build your self-esteem like praise.
• Say these four little phrases to yourself, every day.  
  I'm enough. I'm lovable, I matter and I'm significant.

A full interview with Marisa Peer will be in Issue 69 of Happiful, available from early December.
Find out more about Marisa, her books and teachings.

Find a Rapid Transformational Therapy® (RTT) practitioner today

With many people experiencing painful periods, we take a look at some of the natural ways you can manage your symptoms

Over half of people who menstruate experience painful periods. This can accompany other symptoms pre-period (known as pre-menstrual syndrome), last for one or two days or, for some, the whole duration of their bleed. Although for many people there might not be a complete cure for their pain, there are things that can be done to minimise its impact on day-to-day life.

Menstrual cramps are a very common symptom of periods. These occur when the uterus contracts and sheds its lining. Women often experience discomfort in their lower abdomen, back or groin but, for some people, the pain can be chronic and debilitating.

What causes painful periods?

There are a number of reasons why someone might have period pain. If you are experiencing painful menstruation, it’s important to speak to your GP as they will be able to help you understand why you’re experiencing this and provide answers with a diagnosis. This can go a long way to managing your periods effectively.

Some reasons why you might have painful periods include:

• ovarian cysts
• endometriosis
• PID (pelvic inflammatory disease)
• fibroids
• PMDD (premenstrual dysphoric disorder)
• adenomyosis
• having a copper IUD

How to relieve period pain

When we experience pain, it can be easy to reach for over-the-counter medicines, like paracetamol and ibuprofen. Doctors can prescribe stronger painkillers but there are other remedies that you can try for those wanting to take a more natural approach.

1. Heat

Applying heat can help the muscles relax and reduce cramps. You can do this by using a heat pad or a hot water bottle but be sure to wrap it up in a towel to prevent burns. Never apply the heat directly to the skin. Having a warm bath or shower is another way you can stimulate the relaxation of the muscles.

Patches are another alternative to hot water bottles or heat pads. They are great for on-the-go comfort, plus they are discrete and convenient. Why not give these cruelty-free and natural patches from BeYou a try?

2. Massage

Massaging your abdomen can help relieve period pain by relaxing the uterus and reducing spasms. For the best results, focus on massaging in circular motions in the area of pain itself. A full body massage, however, may be beneficial in reducing any stress and discomfort from your menstrual symptoms.

3. Relaxation techniques

Stress has been known to increase period pain, so trying to be as relaxed as possible during your period can help significantly when it comes to cramping. To help the body relax, you could try therapies such as Yoga, Pilates or reflexology. Not only are they a great way to release tension and distract you from any pain, but they are also great forms of exercise.

4. Exercise  

For those suffering from period pain, i

What exactly is it, why does it happen, and what can we do about this mysterious sleep condition?

It’s the sleep condition that comes with a lot of fear attached, but what exactly is sleep paralysis? Well, it can be identified as a brief loss of muscle control, known as ‘atonia’, which makes you feel as though you are not able to move. This tends to happen just after falling asleep, or as you begin to wake, and it can fall into two categories: isolated (when the episodes are not regular, and are not linked to another underlying diagnosis) and recurrent sleep paralysis, which involves multiple episodes over a period of time.

An estimated 75% of people who experience sleep paralysis will also have hallucinations, which might feel different to, and more intense than, typical dreams. Generally, hallucinations during sleep paralysis fall into one of three categories: intruder hallucinations, where you might perceive danger or an unwanted presence; chest pressure hallucinations, where you may feel like you are suffocating; and vestibular-motor hallucinations, which can feel like movement, or an out-of-body sensation.

But what causes sleep paralysis in the first place? We asked Dr David Oyewole, consultant psychiatrist and medical director at Nightingale Hospital. “Sleep paralysis happens more frequently than commonly thought,” he says. “Some studies have shown about 30% of people have experienced at least one episode of sleep paralysis. In the general population though, it is thought to be closer to 8% having experienced an episode.

“People experience sleep paralysis when they become ‘partially awake’ while asleep. To explain, when in a stage of sleep associated with dreaming (rapid eye movement, or REM), the brain normally switches off, or reduces the ability of the body to move.

“However, some people become awake before the brain switches the body back to normal movement. If that happens, one then experiences being awake but not being able to move, which can understandably feel quite scary.”

There is a lot of fear around sleep paralysis, not least due to the fact it crops up in horror films – which are bound to keep you up at night, anyway. But the good news is that, as long as it doesn’t cause significant health problems, sleep paralysis is usually classified as a benign condition. That said, it can still affect your overall wellbeing. You might start to develop anxiety around sleeping, which can then lead to poor quality sleep, in turn affecting your health when you don’t wake up feeling rested.

So, what can cause sleep paralysis, and what can you do to help prevent it?

“It is known that stress and emotional challenges can increase the chances of sleep paralysis, as well as eating, drinking alcohol or coffee, or exercising just before bedtime,” Dr Oyewole explains. “Good sleep hygiene (such as prioritising sleep, sticking to a routine, and staying active throughout the day) will help minimise your chances of being affected by sleep paralysis.

“Avoid drinking alcohol or caffeine, eating, or exercising for four hours before bed. There’s also evidence to suggest you should avoid sleeping on your back.”

Having said this, Dr Oyewole notes that you should speak

We share 12 meaningful ways you can make positive, sustainable, and actionable changes in your life to make happiness your priority and start building a brighter future

Are you happy?

Being happy is a goal that many of us aim for, but how do we know when we’re really happy? Shouldn’t it be simple - you either are, or you aren’t? Happiness is an emotional state where we feel a myriad of different things including joy, satisfaction, wellness, contentment, and fulfilment. But feelings of happiness can be fleeting, like momentary bright sparks in an otherwise stressful, busy, and overwhelming landscape.

So, how do you know if you are happy? Is it something we should even be working towards, or should we be waiting for it to happen naturally?

Long-lasting happiness is steady. It’s something we feel continuously as a sense of contentment when we feel fulfilled across different areas of our lives. Perhaps when you feel like your work is making the best use of your strengths, or that you are able to live a life that best aligns with your core values.

Happiness doesn’t just mean an absence of stress, worry and anxiety. You can still be happy while experiencing other, less enjoyable but completely natural emotions. In fact, when we are feeling happiness at our core, we may feel more able to face big life events, changes, or periods of high stress without feeling as overwhelmed.  

Happiness isn’t just a luxury we should wish for. It has been shown to help predict positive outcomes for mental and physical health, wellbeing, and longevity. Experiencing more positive emotions increases our overall satisfaction with life, helping us build our resilience, develop stronger coping skills, and feel more confident and able to face life’s challenges head-on.

So, how can we stop wishing for happiness, and start making the pursuit of happiness part of our day-to-day lives?

12 ways to make happiness your priority

1. Define what happiness looks like for you

Currently, there is no one single definition of happiness. If you try to look it up, each definition is just a little different from the next. There are even different types of happiness that different people seek out.

Some may focus on more hedonic happiness (focusing on experiencing more pleasure and less pain), while others may look for eudaimonic happiness (focusing on happiness as the end result of seeking and fulfilling their life purpose, a challenge, personal growth, or overall feeling like they have fulfilled their potential).

Take time to sit down and consider what you most value in life. What is it that makes you feel a sense of satisfaction, fulfilment, or contentment? Is it spending time with friends and family, moving up the career ladder, helping others achieve their goals and better themselves? Is it creating a sense of financial security, supporting others, focusing on your passions, or reaching a state of complete self-reliance?

Our core values are highly personal and shape the way we live our lives. Spending time

There are many factors that contribute to how someone might experience the menopause. This menopause awareness month, we’re taking a look at how you can support your body through this life stage

The menopause is a natural stage in life for women and people who have had periods where their hormone levels lower and their reproductive organs stop working. This typically happens between the age of 45 and 55, though it can happen earlier or later for some. You reach menopause when your periods have stopped for 12 months.

Menopause and perimenopause can be an extremely difficult time for those going through it. It often comes with hard-to-manage symptoms such as anxiety, mood swings, brain fog, hot and cold flushes and sleep problems. These symptoms can not only affect your physical health but can also take a toll on your mental health and wellbeing, your energy, work and your relationships.

Everyone will experience menopause differently and may have other symptoms, which can make it a tricky thing to manage. Often, HRT is given to treat the symptoms of the menopause. There are, however, some other remedies that you can try to support your body and mind during this time.

Menopause and sleep

According to the UK Parliament Survey, eight in 10 women report having trouble sleeping during the menopause. The constant fluctuating of body temperature can play havoc with getting a good night’s sleep. To sleep well, we ideally need our body temperature to be around 18 degrees or slightly lower. Hot flushes and night sweats caused by changing oestrogen levels disturb this, so the key to getting some shut-eye and wake feeling rested is to try and manage your temperature at night.

Tips for keeping cool:

• Have a cold water bottle or ice pack wrapped in a cloth and keep this close to you in bed.
• Try sleeping with a fan on. To optimise cooling even more, try placing a bucket of ice in front of it for the fan to circulate the cold air.
• Sleep with a window open to avoid a stuffy bedroom and improve air circulation.
• Take a cool shower or bath right before you go to bed.
• Wear cotton pyjamas to absorb night sweats and help cool you down faster.

What you consume can also support healthy sleep:

• Foods rich in phytoestrogens such as soy, oats, berries, flaxseeds, apples, lentils and rice can help mimic oestrogen which may help minimise your sleep disturbance.
• Try consuming “cooling foods” like carrots, watermelon and cucumber. These will all help to cool down your internal body temperature.
• It’s true what they say about a glass of warm milk right before bed. Whether you go for a soy or dairy option, warm milky drinks can support deeper sleep.
• To reduce night sweats, try consuming more foods that are rich in omega 3, such as fish and avocado.
• Drinking a cup of camomile tea has also been known to support relaxation for a better night’s sleep.
• Things to avoid eating and drinking include alcohol, caffeine, sugary and spicy foods. All these can inhibit sleep.

Menopause and exercise

Although exercising won’t alleviate your symptoms altogether, it can help you to better cope.

Yoga is a great way to work with your chakras (your energy centres) to help r