BREAK UP AFTERMATH

Phase 1: Depression

This is pretty much the saddest state of existence you’ll ever find a woman in. We’re complete emotional wrecks. But it’s OK, because that’s exactly how we want to be. We’re feeling the breakup. The anger, the frustration, the jealousy, the sadness, the loneliness, the fear — we’re letting it all simmer together, right at the surface if not already boiling over into one steaming hot mess. This is a time where we don’t really have a grasp on any of our thoughts or emotions and we’re not really trying to have one, either. Where literally everything and anything reminds us of you. It doesn’t really matter what it is, or if makes any sense at all; we’re allowing ourselves to be totally susceptible — to everything. In fact, there are only two rules: 1) let it out, and 2) do not, under any circumstances, see him.

Where she stands on you:
She misses you, is driving herself nuts wondering what (or rather who) you’re up to (yes, we know how you guys do) and she might just be ready to drop everything in a heartbeat if means getting back together. If you’re a dick you’ll take advantage of this and pull her back in, and it will be all too easy, and everything might be normal and “happy” again for two weeks until your next fight and then you’re back to this all over again. (Yeah, this is where that starts.) But if you ever really cared for her at all, you’ll give her the space she needs to get through this. You might get a few (read: 1 million) texts and several incredibly long, incredibly desperate-sounding emails, but leave it be. Her friends will be there for her, I promise. Let her go through the motions.

Phase 2: Numbness

This is the actual sad part. (And this time I actually mean heartbreaking.) It’s the part where she doesn’t have any more tears to cry, or anger to feel, or energy to eat or care about anything in general. Where things like getting fresh air and taking a shower are literally written down on a ‘to do’ list and are considered accomplishments for the day. Not much goes on in this period except for a ton of thinking, and it can last anywhere from a good few days up to several weeks. It really comes down to the type of person she is, and the kind of self-talk she’s capable of. Because there is an unnatural amount of self-doubt going on in her head, and it doesn’t matter what was said or how it was done, or if it really was you and not her. At this point, as far as she’s concerned, this is about her not being or doing enough. As a person. And she’s analyzing every minute of everyday you spent together trying to figure out where she failed.

Where she stands on you:
She’s still missing you, desperately. The comfort, the routine, her best friend. The only difference now is that she’s cut out the chatter and the soundboards. She’s not looking from any more opinions, she’s just thinking. A lot. Like all day, every day. And despite trying to understand what all went wrong, she’s also just taking note of all that went wrong. She’s feeling less, and listening more. She’s sorting it out for herself. Oh, and her family officially hates you by the way. And that is something you will probably never make up again, regardless of how this turns out.

Phase 3: Justification

This is phase is usually the first sign of light after a very dark, very long and winding tunnel. And really, it can only happen once she’s had to go through literally every emotion and memory she has. She’s starting to understand why things turned out the way they did. And she’s starting to get that, after plenty of review, any problems you guys had were in fact both of your faults, and also that you are an idiot. For not fighting for her, sure, but mostly for not realizing what you just let go. That part is going to mess you up when it hits. (And we both know it’s going to hit). And also, it’s now been weeks and you haven’t even checked in once, so really, how much could you have loved her anyway? Clearly, this was for the better. And truthfully, there is a part of her that that knew you weren’t the one. Yes, maybe you talked about where you’d honeymoon, and what you’d call your babies, but deep down, there was a reason she never canceled her birth control prescription.

Where she stands on you:
At this point, you can bet that she’s pretty comfortable in your separation. In fact, she’s actually even starting to enjoy her newfound space; doing what she wants when she wants it, how she wants to, pants on or off. Her feelings of you now are very much buried. She’s probably cut you off completely, and removed anyone and anything associated with you from her life as well. For now anyway. She needs to focus on her and get back to her amazing, independent, pre-you self; because you have to get rid of the bad stuff in order to make room for the good stuff.

Phase 4: Rebounding

I mean, this part is pretty straightforward, I think. She’s been inside sulking for an unhealthy amount of time of time, and there’s no sign of you coming back, so might as well move on with it and get back on the horse, so to speak. You made your choice and it wasn’t her, and that means that there is, obviously, someone better out there, wondering where the hell she is already. And by God, she’s going to find him, and have some fun doing it.

Where she stands on you:
…What was your name again?

Phase 5: Self-Work

By now she’s got her mojo back and is, at the very least aware that she’s still got ‘it’, and at the very most high-fiving her vagina for showing her that life is indeed worth living. The rebounding is bringing back her confidence on all the outside stuff, and some good old fashioned self healing is doing it for the inside. She’s now going to the gym a minimum of three times a week. Partly because if she ever does have the pleasure ignoring you in person at some point in the near future she’s going to make sure you you notice it, and partly because screw you.

Wiser, stronger, tighter; that’s the mission. And, while it may be the case that all her crap with you brought this on, none of this is because of you, or even in spite of you; this is 100% for her. Getting healthy; both mentally and physically stronger than she was before is her new power. The growth she needs to protect herself. From rejection, from falling for the wrong guy, and from ever getting that low again. Also, it feels really good to imagine your face meeting her glove when she’s having a go at that punching bag.

Where she stands on you:
Funny enough, while it sounds like there may be a lot of anger at the root of this phase, the truth is that she’s probably seeing all this, and you, as something more like a blessing. She may be a little annoyed at the time that was wasted or how things were handled, but the humility and self-awareness that is coming from all this really only allows for appreciation and thanks. So you’re off the hook. (Kind of.)

Phase 6: The Relapse

The relapse is inevitable. It could be six months after the breakup or it could be six years; either way, it’s not necessarily because she misses you. No, it’s usually more to do with the fact that modern dating is so damn hard, and seems to get harder the older you get. Especially after you’ve been let down by love. Especially when you’re hyper-aware and protective of your time and energy and hold your independence in high esteem.

The truth is, after what she went through over you, the next (serious) guy is, for better or worse, going to have be willing to jump through some serious hoops. And that’s hard to find. So yeah, she’s going to think of you, naturally. She’s going to compare every guy to you and what you said and did and how well you did it. She’s going to miss not having to try because you already did all that. The harder it is for her in the dating game, the more you’ll be on her mind.

Where she stands on you:
While you are on her mind a lot while she’s out there dating, it’s more as a point of reference. You see, she’s not really missing you the person, so much as she’s missing you the boyfriend, and all the goodness that comes with that. The friendship, the inside jokes, the comfort, and the familiarity. That’s what she’s longing for, and might sometimes be confusing for love. That’s not to say that it never actually is love — and considering we do move in opposite directions, this may be your last chance if you’re hoping to rekindle — but usually, something inside us wakes up and snaps us out of it first.

RELATED READING: Four Signs Your Relationship’s Headed For A Breakup

Phase 7: Just Plain Over It

Finally ready to move on, this is the last stop on her way to singlehood bliss. After all the crying and sexing and healing and then crying again, she’s basically sick and tired of being sick and tired over you. And that’s what turns the page in the end; not wise words, not anger, not dates — emotional exhaustion. It may hit each of us in different ways and at different points in our lives, but it does eventually hit us all, and when it does — it’s final. No more second chances, no more what-ifs and what-could-bes; just getting the hell on with it and letting life take the lead. Whether it’s been because of you, or after you, or in spite of you, the fact is at some point she got tired of hearing herself relate everything back to you, and decided to let go. Of all of it.

Where she stands on you:
If you’re one of those guys who thinks you can dump a girl into changing and plays that insanely slow long game to win her back all along, joke’s on you, because this ship has already sailed. To put it frankly, you’ve taken up too much of her damn time, and she is painfully aware of it. And while she may have loved you once, and cried over you a thousand times, at this point you’re really just a good lesson and a memory in her mind.

SURVIVING WORK

So, how can you prevent yourself from totally losing it while you prepare to leave your soul-sucking day job? 

Here are a few suggested ways you can pass the time plus tips I’ve put together after doing it myself. (The 10+ years of helping other creative women keep their sanity at the tail end of their day jobs doesn’t hurt, either.)

1. Try to make it a game (especially if you’re competitive!) to help your timeline go quicker.  Whether it’s “How fast can I get this done without majorly screwing it up?” or “ If my boss says ‘um’ 100 times this week, then I’m taking myself out to lunch”, it counts. At the end of each week, tell your partner/roommate/mom how many times you “won” that week and try to “win” more the next!

2. Give yourself a visual reminder of why you’re still there/what’s awaiting you, and put it up within constant eyesight in your cube/office, on the wall, on your desktop, etc. I put up my When I Grow Up logo, another client put up a poster she designed, and another drew Post-Its with scenes of what she planned on doing when she quit, like yoga on a beach, for example. If it represents “freedom” to you, then you have my full approval.

3. Find time to leave the office during the day, no matter how short the amount of time, no matter the circumstances. Take a field trip. Call a friend. Read a book. Take pictures. Fake food poisoning that mysteriously showed up for an hour and then left. Know what? They recommend this for people who like their jobs, too! You need air, perspective, and a little bit of time each day to let your brain focus on you — just you — so you can tell remind yourself this is temporary and the good life is coming. 

4. Start and end your day in ways that feel good. Instead of just waking up, taking a shower, getting dressed and heading right to work, what can you do for yourself before walking out the door? No need for it to be extensive, especially if you’re not a morning person (like me)! What will take 10 minutes or less, but still be a piece of the morning you actually look forward to? Think about reading your favorite magazine, or dancing to your favorite song, or doing a few sun salutations. Then, ask yourself the same question about the end of your day! I write quickly in my journal and read a chapter of my book before shutting off the light every night– that’s just for me. My copywriter says she indulges in her skin care routine and makes a mini spa in her bathroom before bed. By bookending your days with things that feel good, you’re ensuring you get something out of each day that passes while you count down to your day job exit!   

5. Set an intention at the start of every day, and if you can, write or paste it on something you’ll see throughout the day, like your phone’s background or a sticky on your computer. By focusing on just one word (i.e. “friendly” or “inquisitive” or “helpful”), you can have an M.O. for the day – a way for you to more easily fake it ‘til you make it, if you will. (<— Hey, that shiz is real!)

6. Come up with a mantra that’ll help you get through the day. Whether it’s your Giving Notice Day (“January 2nd; January 2nd; January 2nd”) or the end result (“I’m gonna be a dog trainer, I’m gonna be a dog trainer, I’m gonna be a dog trainer”), or a truth you believe in (“I deserve to be happy, I deserve to be happy, I deserve to be happy”) find the words that’ll calm you down and put things in perspective. Just try not to say them out loud in public at full volume, but you can always email me instead!! 

7. If you know the date you’re giving notice, start a backwards countdown on your calendar. I did this for the last 4 months I was at my day job (which is when I realized I could give my notice), and I loved sitting down to work each day and seeing that I was a day closer to my goal. It was super motivating, and also acted as my little secret, since there was nothing there but “53 days!” Exciting stuff.

Ya know what, though? Regardless of howyou do, you’re gonna do it, and that’s worth so, so much. Make sure that you pat yourself on the back and give yourself tons of credit for making (and acting on!) the plan to begin with! That’s more than most people do, and will absolutely give you a leg up when it’s time to hoof it out of there and shuffle off to become a Woman of the World (<– what I like to call “a full-time entrepreneur”). You can so do it! No horrible panic or purse-screaming required.  

Credit:

https://whenigrowupcoach.com/

10 REASONS TO OWN A PET

With almost no effort at all, pets manage to bring so much joy into our lives. They make us laugh, comfort us when we’re sick or upset, and are always there for us no matter what. It’s no wonder that an estimated 12 million British households choose to keep a pet.
Not everyone understands the bond between human and beast, though, or even realises how much pets do for their owners. We take a look at ten of the benefits of having a furry friend.

1) They keep you fit

All breeds of dog need regular, daily walks in order to stay happy and healthy, and so do we! However, we sometimes have the tendency to get a bit lazy – if that sounds like you, a dog is the perfect cure! They’ll be dragging you out the front door and making you run around the park each and every day. Yes, a dog is possibly the best personal trainer you could ask for.

2) They make sure you’re never lonely

If you live by yourself, or your partner works different shift patterns to you, it can get awfully lonely at home – unless you have a pet, of course! Cats and dogs make great companions – they’ll always be waiting for you to come home and they’ll be happy to lend an ear should you want to moan about the awful day you’ve had. Plus, most of the time, they’re up for a snuggle on the sofa.

3) They lower your stress levels

Modern life is stressful and high levels of anxiety can lead to numerous health problems. Luckily, pets can really help us relax – stroking your cat or simply watching fish swim around in a tank can make your worries melt away. Previous studies have proven that pet owners tend to have lower blood pressure, cholesterol and triglyceride levels than people who don’t own a pet. That means having a furry pal can decrease the chances of suffering a heart attack later in life.

4) They can help you make friends

The pet owner community is an incredibly friendly one – you’ll often find that people will stop to talk to you about your dog in the park. Having a pet is a great way to meet new people and create bonds quickly, especially if you’re not too good at small talk. You never know, owning a dog may help you meet the love of your life!

5) They can improve your immune system

Pets spend a lot of their time outside and therefore bring all sorts of dirt and germs into your home. This isn’t necessarily a bad thing though – the additional germs can help improve your immunity to colds and other mild illnesses. In fact, previous studies have shown that babies who live with a dog tend to experience fewer infections and are generally healthier than those who don’t.

6) They can stop your children from developing allergies

While it’s no guarantee that owning a pet will stop your children from developing certain allergies, the evidence suggests the dander in their fur may help. However, it’s worth noting that you should never own a cat or dog if you are allergic to them – you won’t suddenly become immune!

7) They can catch cancer early

It’s no secret that a dogs’ sense of smell is incredible, but did you know that some canines are capable of detecting cancer? Several pet owners have reported that their dog saved their lives after they noticed they were constantly pawing at, sniffing or even licking a tumour hidden underneath the skin.

8) They can teach kids responsibility

Every parent has heard the question ‘Can I have a pony/puppy/hamster?’ at some point in their child’s life. It’s no secret that kids love animals, and if they’re old enough, having one as a pet can actually teach them a lot of important skills. Not only will they learn the practical skills required to own a pet, such as cleaning out the cage, grooming and teaching tricks; they’ll also develop their nurturing and empathy skills, which are vital in later life.

9) They make you feel safe

Not everyone likes being home alone, but having a cat or dog there can make you feel a lot safer. Plus, burglars are less likely to target a house that’s clearly home to a dog. Some breeds make excellent guard dogs and will even protect you when you’re out for a run or walk.

10) They can provide companionship to children with learning difficulties

Children with autism and similar learning disorders often find it difficult talking to fellow human beings, but they have no problem at all with chatting away to friendly animals. After all, your pets can’t answer back and will always keep your secrets!

Looking after a pet is a big responsibility, but when you consider all the benefits above, they make all that hard work worthwhile. Whether you choose to keep a cat, dog, horse or hamster, they’ll make a great companion.

STRESS AT WORK

What is stress?

HSE defines stress as ‘the adverse reaction people have to excessive pressures or other types of demand placed on them’.

Employees feel stress when they can’t cope with pressures and other issues. Employers should match demands to employees’ skills and knowledge. For example, employees can get stressed if they feel they don’t have the skills or time to meet tight deadlines. Providing planning, training and support can reduce pressure and bring stress levels down.

Stress affects people differently – what stresses one person may not affect another. Factors like skills and experience, age or disability may all affect whether an employee can cope. 

There are six main areas of work design which can effect stress levels. You should manage these properly. They are: 

  • demands
  • control
  • support
  • relationships
  • role
  • change

Employers should assess the risks in these areas to manage stress in the workplace.

Signs of stress

Stress is not an illness but it can make you ill. Recognising the signs of stress will help employers to take steps to stop, lower and manage stress in their workplace.

How to help

The earlier a problem is tackled the less impact it will have. If you think that an employee is having problems, encourage them to talk to someone, whether it’s their line manager, trade union representative, GP or their occupational health team.

Help for line managers to have simple, practical conversations with employees which can help prevent stress is available in our Talking Toolkits PDF.

To protect employees from stress at work, employers should assess risks to their health. These example stress risk assessments may help.

You may need to develop individual action plans for employees suffering from stress. HSE’s Management Standards may also help you to identify and manage the six causes of stress at work.

PLANTS AT WORK

Numerous scientific studies have proven the positives of having more greenery in your workspace. Here are the top seven benefits for employees – and their employers

Humans have an innate desire to be connected with nature, which scientists call ‘biophilia’. Unfortunately, the spaces we tend to spend most of our days – workplaces – tend to be stripped of much of their connection to the natural environment.

Studies have shown that simply adding some greenery in the form of indoor plants can have major positive benefits for employees and their organisations. The same goes for remote or home workers, too. Here are seven reasons why you should invest in some plants for your own desk, or your wider workplace.

 

1. They help to reduce stress

A 2010 study by the new University of Technology, Sydney, found significant reductions in stress among workers when plants were introduced to their workspace. Results included a 37% fall in reported tension and anxiety; a 58% drop in depression or dejection; a 44% decrease in anger and hostility; and a 38% reduction in fatigue.

Although the study’s sample size was small, researchers concluded: “This study shows that just one plant per workspace can provide a very large lift to staff spirits, and so promote wellbeing and performance.”

Proponents of colour psychology argue that the colour green has a relaxing and calming effect – so decorating offices with this shade could potentially have a similar affect to introducing plants to the workspace.

 

2. They help to increase productivity

Employees’ productivity jumps 15% when previously ‘lean’ work environments are filled with just a handful of houseplants, according to 2014 research by the University of Exeter. Adding just one plant per square metre improved memory retention and helped employees score higher on other basic tests, said researcher Dr Chris Knight.

“What was important was that everybody could see a plant from their desk,” Knight told The Guardian. “If you are working in an environment where there’s something to get you psychologically engaged you are happier and you work better.”

Of course, another great way to boost organisational productivity is to invest in HR software – which will help staff, managers and HR users alike manage their data more efficiently and effectively, and free up time that would otherwise be spent on labour-intensive administrative tasks.

 

3. They help to reduce sickness and absence rates

The 2015 Human Spaces report, which studied 7,600 offices workers in 16 countries, found that nearly two-thirds (58%) of workers have no live plants in their workspaces. Those whose environments incorporated natural elements reported a 15% higher wellbeing score and a 6% higher productivity score than employees whose offices didn’t include such elements.

Some experts argue that adding plants to the work environment can help to reduce the risk of sick building syndrome, although evidence to back up these claims is hard to come by.

A small study by the Agricultural University of Norway in the 1990s found that the introduction of plants to one office was linked to a 25% decrease in symptoms of ill health, including fatigue, concentration problems, dry skin and irritation of the nose and eyes.

“The presence of plants can probably result in a positive change in the psychosocial working environment,” commented professor Dr Tøve Fjeld in a 2011 blog post. “The resultant feeling of wellbeing also affects how the individual assesses his/her state of health. Against the background of the psychobiological identity and mankind’s positive reaction to nature we can assume that plants have a particular effect on the sense of wellbeing. This is evidenced by the fact that the occurrence of symptoms linked to the indoor atmosphere was reduced.”

 

4. They make workspaces more attractive to job applicants

Commenting on the 2015 Human Spaces report when it was released, organisational psychology professor Sir Cary Cooper said: “The benefit of design inspired by nature, known as biophilic design, is accumulating evidence at a rapid pace. Looking at a snapshot of global working environments, up to one in five people have no natural elements within their workspace, and alarmingly nearly 50% of workers have no natural light. Yet a third of us say that workplace design would affect our decision to join a company. There’s a big disparity here and one that hints at workplace design only recently rising to prominence as a crucial factor.”

 

5. They clean the air 

While humans need oxygen to survive, plants absorb a gas we don’t need – carbon dioxide – and combine it with water and light to produce energy in a process called photosynthesis.

In the 1980s, scientists at NASAdiscovered that plants were adept at removing chemicals such as benzene, trichloroethylene, and formaldehyde from the air, making it cleaner for humans to breathe.

More recent research led by Dr Fraser Torpy, director of the University of Technology Sydney Plants and Indoor Environmental Quality Research Group, has found that indoor plants can help reduce carbon dioxide levels by about 10% in air-conditioned offices, and by about 25% in buildings without air conditioning.

“We found palms beat everything else for carbon dioxide,” said Torpy. “But when it comes to volatile organics everything is the same – it doesn’t matter… A medium-sized plant (anything above about 20cm) in a room will make really big reductions to those particular chemicals.”

 

6. They help to reduce noise levels

By absorbing sounds (rather than insulating against noise pollution), plants help to reduce the distracting effects of background office chatter. Positioning larger plant pots, in multiple locations in the edges and corners of a room has the great positive benefit, according to a 1995 paper by researchers at London South Bank University.

 

7. They can boost creativity

The 2015 Human Spaces report also found that employees whose offices included natural elements scored 15% higher for creativity than those whose offices didn’t include such elements.

Attention restoration theory suggests that looking at nature – and even just images of nature – can shift the brain into a different processing mode, making employees feel more relaxed and better able to concentrate.

 

So which plants do best in an office environment?

Not all plants will love to live in your workplace – you need to consider restrictions such as the availability of daylight, and how often they can and will be watered. Those that will thrive in workplaces include succulents (which include aloe and cacti), rubber plants and peace lilies.

BENEFITS OF A SPA

FIVE WAYS THAT THERMAL SPAS CAN BENEFIT YOUR WELLBEING

Thermal spa experiences have a long history, dating back to Ancient Roman times. The combination of therapies involving hot and cold treatments are renowned for relieving muscular aches and pains, detoxing skin, improving body metabolism and increasing circulation. They are also linked to improved mental wellness, including better quality sleep and fewer sick days. Thermal spa treatments have been shown to combat stress, reduce anxiety and help people feel more centred. Spa Experience has a number of thermal spa therapies across their UK locations that can improve your wellbeing and enrich your mind, body and soul. 

WHY YOU NEED A THERMAL SPA EXPERIENCE

Whether you want to invigorate your body, find some peace of mind or simply a relaxing place to do some soul-searching, the Thermal Spa Experience allows you to refocus on what is important to you. Become more motivated and productive with the knowledge that you are taking care of yourself.

DIGITALLY DETOX

digitally detox at a thermal spa experience

First things first; because many of the thermal spa treatments involve water, you are unable to bring your phone with you. This allows you to unplug from the outside world, fully immersing yourself in the relaxing experience without any external distractions. 

Not only can you mentally immerse yourself in the thermal spa, but you can also become physically immersed in one either a Hydrotherapy Pool or a Plunge Pool. Floating in water has a calming effect and allowing yourself the time and space to destress builds your mental strength and improves motivation. 

Best facilities: Sweat it out in the sauna before a cleanse in the Monsoon shower.  

Combine with: The La Sultane De Saba Cleopatra’s Milk & Honey Ritual will melt away your stresses, or treat yourself to an Essie Mani Pedi.

Before and after: Participate in some other offline activities that focus on yourself. Keeping a journal is known to be a cathartic practice, as releasing your daily stresses in writing lets you process your emotions in a thoughtful environment. Even if you don’t want to keep detailed notes, try writing down one thing you enjoyed about your day or a quality about yourself that you value. You could also invest in a colouring book (or print out some designs) and some high quality pencils to do some adult colouring-in. Activities that occupy your hands in repetitive motions are known to have a calming effect, and colouring-in is simpler than crafts like knitting, embroidery or jewellery making. 

Take home: Renowned for its fragrant quality, La Sultane De Saba Vanilla Body Oil moisturises and softens the body, while our Argan & Milk Body Scrub stimulates microcirculation and increases skin elasticity and firmness. 

EMBRACE HYGGE

Hygge (HOO-gah, rhymes with cougar) is a Danish concept that roughly translates to ‘cosiness’ or ‘closeness’. Hygge embodies the idea of recognizing the joy or meaning in ordinary experiences and embracing the positive mood that comes from the simple act of that recognition. Maybe you’ve had a good meal with people you love, or you’re wrapped in a blanket on the couch with a cup of tea and a good book. Maybe you’ve just had a thermal spa treatment that has made you calm and content. The pleasant feeling you get from these seemingly inconsequential experiences, and acknowledging the fact that they have made you happy, is the foundation of hygge.

Thermal spa experiences are a quintessential part of Scandinavian life, particularly in Finland; there are over three million saunas in a country of just five million people. That’s approximately one sauna per household. Scandinavia is also consistently ranked as one of the happiest places in the world to live, so the hygge lifestyle definitely has its benefits. Forget the January detox, January blues and the long cold nights of winter; Spa Experience has mastered the art of wellbeing, mindfulness and relaxation with their new Experience Hygge promotion, available until 31 March 2017.

Best facilities: Warm up on the Hammam benches before getting hot in the Turkish Baths.  

Combine with: Lose yourself in the joy of the new limited edition [Comfort Zone] Tranquillity™ Pro-Sleep Ritual that will gently guides you to achieving a quiet peaceful mind and body, or take your pick of some uplifting facials.

Before and after: Denmark eats around 10 kilograms of pastries and cakes per person each year and are famous for their simple yet delicious baked treats. Boost your hygge moments with some homemade kanelbullar (cinnamon rolls), risengrød (rice pudding) or a meat and cheese spread accompanied by rugbrød (rye bread). Eat by candlelight to up the hygge factor – Danes burn more candles per person than anywhere else in Europe.  Spa Experience has an exclusive range of signature candles available from £10.

Take home: Continue your [Comfort Zone] journey with the Tranquility Discovery Kit. This exclusive blend of essential oils, including cedarwood and sweet orange, creates profound relaxation and harmony during the day or before nighttime rest. It draws on the benefits of aromatherapy to bestow an immediate sensation of mental and physical wellbeing, helping to balance the frenzy of modern life. 

HEAL YOUR BODY

heal your body at a thermal spa

Have you recently overdone it during a workout? Sprained your ankle during a friendly game of football? Or maybe you’ve thrown your back out as you bent down to get the last cupcake out of the fridge? Thermal spa treatments can accelerate the healing process and get you back to peak form in no time. 

The combination of heat and cool therapies dilate and contract blood vessels to promote circulation throughout your body; and the better your circulation, the more oxygen and nutrients your blood can deliver to your muscles to repair the damage. This enhanced circulation means that your body can burn through calories at a faster rate, improving your metabolism.

Working up a sweat also flushes impurities from your body, rejuvenating and clearing your skin. Thermal treatments also relieve tension and fight the effect that stress has on your skin. Increased stress makes your body release more cortisol – a hormone that tells your skin to produce more oil – which can result in breakouts. Not only will a Thermal Spa Experience combat and heal problem skin, but it will also help to prevent spots at the root of the cause.

Best facilities: Visit the Hydrotherapy Pool and alternate sessions in the Hot Rooms or Sauna with the Plunge Pool and Ice Fountain.  

Combine with: An Elemis Freestyle Deep Tissue Massageto improve blood circulation and work the tension out of your muscles, or purify your whole body with a La Sultane De Saba Deep Cleanse Rassoul.

Before and after: There are several at-home remedies you can use to treat sore muscles in between thermal spa treatments. Invest in a foam roller, try a homeopathic arnica cream and eat foods that are rich in antioxidants such as blueberries, pecans, artichoke and dark chocolate. A healthy diet is also key to clear skin; too much salt makes your body retain water, which can lead to swelling under the eyes, while too much sugar spikes your insulin, which increases sebum production and breaks down the collagen tissue in your skin, leading to acne and wrinkles.  Poor nutrition also puts your body under stress, exacerbating skin problems. 

But the most important part of maintaining a healthy body is ensuring that you stay hydrated. Water makes up two thirds of our body and is essential to all functions. Dehydration leads to poor digestion, headaches, fatigue, dizziness and increases your risk of muscle damage and kidney stones, so drinking plenty of water is the first step to your body is in peak condition. A word of warning about coffee and alcohol; both are diuretics which naturally dehydrate your body. Cut down on both for faster recovery times, better metabolism and clearer skin.  

Take home: Our Muscle Spray fuses the relaxing abilities of pepper, cinnamon leaf, yellow birch and many minerals to provide you with an instant relief stressed and tired muscles, or the Aching Muscle Super Soak that will relieve tension and get you back to peak performance in no time. 

PRACTICE MINDFULNESS

promo

Mindfulness is an ancient Buddhist tradition of focusing attention on the present moment, which has come into the fore of the mental wellness rhetoric the last few years as people work to become more in tune with their emotions. Mindfulness is linked to improved mental health and has been proven to reduce the symptoms of depression and anxiety by 58%. 

Thermal spa experiences are just one of many simple practices you can incorporate into your life that add to a therapeutic mindfulness process. The non-judgmental space allows for quiet meditation where you can switch off and focus on embracing the now.

Spa Experience also knows that you are subconsciously absorbing your surroundings all the time, so our interior design is specifically planned to induce relaxation and ease tension. Everything from the ambience to the light colour encourages you to leave the outside world and your troubles at the door, so you can focus on this valuable component of your mindfulness practice. 

Best facilities: Meditate in the sauna before washing your worries away in the Monsoon shower.  

Combine with: A Murad Method™ facial to achieve healthy skin from the inside out, or get the ultimate full body holistic treatment with a La Sultane De Saba Ayurvedic Shirodhara.

Before and after: Meditation is most effective as a daily practice; even five minutes a day will give you the peace and clarity to focus on your emotions in the present moment. Find somewhere quiet, turn off your phone and avoid all distractions. Focus on your breathing as an anchor point for when your mind wanders. When you find yourself thinking about bills or errands, bring your mind back to the feeling of your lungs expanding and contracting.

If you want to combine the workout of your mind with a workout of your body, try some simple yoga poses. Just like meditation, yoga is most effective as a daily practice. Rather than spending an hour in a weekly yoga class, spend 10–15 minutes every day completing some sun salutation sequences and combine with a few easy standing poses 

Take home: Algae & Clay Detoxing Bathing Salts are perfect for those wanting to slim or tighten the skin. The ingredients originate from silicon and aluminum rocks, free from the influence of environment. Green clay has strong disinfecting and detoxifying qualities and has excellent anticelullite and soothing effects on the skin.

STRENGTHEN YOUR RELATIONSHIP

couple thermal spa experience

Humans are social animals at their core, so good company and physical contact are essential to your wellbeing. Spending time together in an emotionally intimate space such as a thermal spa allows you to connect with the people around you on a deeper level. Even if you’ve never been to a thermal spa before, trying something new together will allow you to bond over the experience of a shared adventure. 

Because you’ve left your phone behind, a thermal spa is the perfect place to talk about anything that has been on your mind. The space allows you to focus on what is important to your relationship and communicate outside of electronic devices. The treatments also encourage the release of ‘happy hormones’ such as oxytocin, serotonin and dopamine, enhancing the pleasure of the experience you’re sharing together. 

Appreciating the calm togetherness of a Thermal Spa Experience with your significant other supports the concept of hygge. So many of our simple pleasures come from warm camaraderie and sharing moments with our loved ones, so if you’re looking for a new way to embrace the Scandinavian tradition, there’s no better time to visit a thermal spa. 

Best facilities: Cool off under the Bucket Showers before chilling out in the Relaxation Lounge.

Combine with: Sample the delights of a Elemis Couture Touch couples package, or share an ancient healing tradition with a Moroccan Rasul Ritual.

Take home: Relive your couple’s spa treatment with the La Sultane De Saba Rassoul Mineral Clay Mask

Before and after: Turn your thermal spa experience into a special occasion – make a day of it! There are a variety of date spots surrounding Spa Experience locations that you can take advantage of.

Welwyn Garden City Bethnal Green Kensington
Get your rollerskates on at RollerCity, followed up with a romantic dinner with lake views at Terranova restaurant. Try some tasty local craft beer at Redchurch Brewery and take a trip to Columbia Road Flower Market to pick up a bouquet of fresh flowers. Relive the magic of the film Notting Hill and go for stroll down the colourful Portobello Road and pick up a novel at a nearby bookshop.
Old Street Swiss Cottage Waltham Forest
Browse some collections of contemporary art at a number of nearby galleries such as Arcade or Hoxton Gallery before getting your hands on some of the best coffee in London that’s hidden away in a bike workshop at Look Mum No Hands! Pick up some fresh, free range food at the Swiss Cottage Farmers Market (open every Wednesday) or catch a play at one of London’s most vibrant theatres, Hampstead Theatre, which has seen some of Britain’s most acclaimed actors grace the stage. Walk through the vast and beautiful Lee Valley Park and drop by Altitude Adventure for some dinosaur themed crazy golf and an exhilarating ropes course if you have a head for heights.
Wimbledon Epsom Belfast
Catch the latest blockbuster at the IMAX followed by some Japanese food with a Danish twist at Sticks’n’Sushi Take your pick of everything the Chessington World of Adventures has to offer, from the theme park, aquarium and zoo, or catch a game of polo at Epsom Polo Club if you’re feeling fancy. Catch a game the National Football Stadium at Windsor Park, and if you’re after a health boost, grab some smoothies at Slim’s Healthy Kitchen.

At Taunton, whether you’re a Somerset local or looking to escape London for a weekend, you can turn your thermal spa experience into a romantic weekend away. Visit the 12th Century Taunton Castle housing the Museum of Somerset, explore the Quantock Hills through the National Trust nature reserve at Fyne Court, or play a few holes at the golf club. If you’re looking for a cosy place to stay, Meryan House Hotel and Farthings Country House have had some excellent reviews.

SPA EXPERIENCE FACILITIES

HAMMAM

Hamman

A relaxing heated seating area, the Hammam is the perfect introduction to the thermal spa experience and can also be used as space to enjoy in between treatments.

Locations: Belfast, Bethnal Green, Epsom, Old Street, Taunton, Waltham Forest, Wimbledon.

SAUNA

suana_male

A dry heat treatment in a wood-lined room with a temperature reaching 90 degrees Celsius, designed to induce perspiration in order to cleanse the body of impurities.

Available at all Spa Experience locations.

HOT ROOMS (TURKISH BATHS)

Spa_Hotrooms

Based on a system that is thousands of years old, these hot, dry air rooms vary from moderate to intense heats. Every 10 minutes, transition from the Tepidarium (warm room) to the Caldarium (hot room) to the Laconium (hottest room) to relax the muscles and relieve the pain of rheumatism.

The Turkish Baths at our Spa Experience locations have a rich history. York Hall at Bethnal Green was opened by the Duke and Duchess of York in 1921, while the Ironmonger Row Baths in Old Street was originally a public washhouse and laundry built in 1844, with a swimming pool and Turkish Baths being added in 1938. 

Locations: Bethnal Green, Old Street.

PLUNGE POOL

plunge_pool

A vital part of the thermal spa experience is alternating heat treatments with a brief immersion in the traditional Plunge Pool. Each dip in the icy pool will improve circulation by cooling the body; this can also improve cardiovascular health.

Locations: Bethnal Green, Old Street, Welwyn Garden City. 

HYDROTHERAPY POOL

hyrdo_pool

Multiple jets working on different muscle groups to pummel away any stress and fatigue from the body.

Locations: Epsom, Kensington, Taunton, Waltham Forest, Wimbledon.

MONSOON SHOWERS

monsoon_shower

Several jets release scented water, creating contrasting shower experiences. These jets range from a warm tropical downpour to cool water, releasing a fine Scotch mist.

Locations: Belfast, Bethnal Green, Epsom, Kensington, Old Street, Taunton, Waltham Forest, Wimbledon.

SANARIUM

hot_rooms

Exclusive to our Belfast spa, a sanarium is a combination of a sauna and a steam room. It’s not as hot as a sauna, and not as humid as a steam room, but you still get to enjoy the benefits of a hot thermal treatment. 

Locations: Belfast.

ICE FOUNTAIN

The Ice Fountain produces ice flakes to be rubbed on the body which stimulates circulation and facilitates the cooling of the body.

Locations: Bethnal Green, Kensington, Old Street, Taunton, Waltham Forest, Wimbledon.

ICE ROOM

Ice room belfast

Exclusive to our Belfast spa, the Ice Room is an immersive experience that perfectly contract the Hot Rooms for the perfect thermal spa experience.

Locations: Belfast.

BUCKET SHOWERS

Bucket Shower Thermal Spa

Imagine the exhilaration when you pull the chain to be drenched with invigorating cold water.

Locations: Bethnal Green, Epsom, Old Street, Taunton, Waltham Forest, Wimbledon. 

FOOT SPAS

Foot spas Spa experience

The foot spas gently massage your feet with stimulating bubbles. Our feet work hard for us, so why not give them a treat?

Locations: Epsom, Waltham Forest, Wimbledon.

RELAXATION LOUNGE

relax

An oasis of calm. This quiet sanctuary is a designated area for pure relaxation while taking delight in complimentary infused water and fresh fruit.

Available at all Spa Experience locations.

SPA ETIQUETTE

In order to get the most out of your Thermal Spa Experience, arrive early to acclimatise to the environment. Upon arrival you will complete a health questionnaire and receive a thermal bag containing a robe, towel and footwear for you to use throughout your treatment and return once it is complete. 

While you should wear a robe and footwear in public areas, bathing costumes are to be worn at all times and you need to dry off before entering the Relaxation Lounge and reception area.

The Thermal Spa Experience is your time to switch off and unwind. The best way to do this is to leave your phone in your locker and enjoy the quiet. While you should drink plenty of fluids to stay hydrated, don’t eat a large meal beforehand or bring in any food. You also shouldn’t smoke or drink before, during or after your treatments, as you will negate the health benefits of the thermal spa. 

Some locations have male/female only sessions for those who might be self-conscious or would prefer to have no distractions from the experience. 

YOUR FELLOW MAN

Too often the trend in our society is for people to be separated from either other, to be cut off from the great mass of humanity, and in doing so to be dehumanized a little bit more with each step.

Cars have taken us off the streets, where we used to greet each other and stop to chat. Cubicles have taken away a bit of the humanity in working, as have factories and even computers to some extent. Television has planted us firmly in our living rooms, instead of out with other people. Even movie theaters, where many people get together, cut us off from true conversation because we’re staring at a big screen.

And while I’m not railing against any of these inventions (except perhaps the cubicle), what we must guard against is the tendency of that individuality to have us focused on ourselves to the exclusion of our fellow human beings. The tendency towards selfishness rather than giving, on helping ourselves rather than helping our brothers and sisters in humanity.

I’m not saying we’re all like that, but it can happen, if we’re not careful.

So strike back against the selfishness and greed of our modern world, and help out a fellow human being today. Not next month, but today.

Helping a fellow human being, while it can be inconvenient, has a few humble advantages:

  1. It makes you feel better about yourself;
  2. It connects you with another person, at least for a moment, if not for life;
  3. It improves the life of another, at least a little;
  4. It makes the world a better place, one little step at a time;
  5. And if that kindness is passed on, it can multiply, and multipy.

So take just a few minutes today, and do a kindness for another person. It can be something small, or the start of something big. Ask them to pay it forward. Put a smile on someone’s face.

Don’t know where to start? Here’s an extremely incomplete list, just to get you thinking — I’m sure you can come up with thousands more if you think about it.

  1. Smile and be friendly. Sometimes a simple little thing like this can put a smile and warm feeling in someone else’s heart, and make their day a little better. They might then do the same for others.
  2. Call a charity to volunteer. You don’t have to go to a soup kitchen today. Just look up the number, make the call, and make an appointment to volunteer sometime in the next month. It can be whatever charity you like. Volunteering is one of the most amazing things you can do.
  3. Donate something you don’t use. Or a whole box of somethings. Drop them off at a charity — others can put your clutter to good use.
  4. Make a donation. There are lots of ways to donate to charities online, or in your local community. Instead of buying yourself a new gadget or outfit, spend that money in a more positive way.
  5. Redirect gifts. Instead of having people give you birthday or Christmas gifts, ask them to donate gifts or money to a certain charity.
  6. Stop to help. The next time you see someone pulled over with a flat tire, or somehow in need of help, stop and ask how you can help. Sometimes all they need is a push, or the use of your cell phone.
  7. Teach. Take the time to teach someone a skill you know. This could be teaching your grandma to use email, teaching your child to ride a bike, teaching your co-worker a valuable computer skill, teaching your spouse how to clean the darn toilet. OK, that last one doesn’t count.
  8. Comfort someone in grief. Often a hug, a helpful hand, a kind word, a listening ear, will go a long way when someone has lost a loved one or suffered some similar loss or tragedy.
  9. Help them take action. If someone in grief seems to be lost and doesn’t know what to do, help them do something. It could be making funeral arrangements, it could be making a doctor’s appointment, it could be making phone calls. Don’t do it all yourself — let them take action too, because it helps in the healing process.
  10. Buy food for a homeless person. Cash is often a bad idea if it’s going to be used for drugs, but buying a sandwich and chips or something like that is a good gesture. Be respectful and friendly.
  11. Lend your ear. Often someone who is sad, depressed, angry, or frustrated just needs someone who will listen. Venting and talking through an issue is a huge help.
  12. Help someone on the edge. If someone is suicidal, urge them to get help. If they don’t, call a suicide hotline or doctor yourself to get advice.
  13. Help someone get active. A person in your life who wants to get healthy might need a helping hand — offer to go walking or running together, to join a gym together. Once they get started, it can have profound effects.
  14. Do a chore. Something small or big, like cleaning up or washing a car or doing the dishes or cutting a lawn.
  15. Give a massage. Only when appropriate of course. But a massage can go a long way to making someone feel better.
  16. Send a nice email. Just a quick note telling someone how much you appreciate them, or how proud you are of them, or just saying thank you for something they did.
  17. Show appreciation, publicly. Praising someone on a blog, in front of coworkers, in front of family, or in some other public way, is a great way to make them feel better about themselves.
  18. Donate food. Clean out your cupboard of canned goods, or buy a couple bags of groceries, and donate them to a homeless shelter.
  19. Just be there. When someone you know is in need, sometimes it’s just good to be there. Sit with them. Talk. Help out if you can.
  20. Be patient. Sometimes people can have difficulty understanding things, or learning to do something right. Learn to be patient with them.
  21. Tutor a child. This might be difficult to do today, but often parents can’t afford to hire a tutor for their child in need of help. Call a school and volunteer your tutoring services.
  22. Create a care package. Soup, reading material, tea, chocolate … anything you think the person might need or enjoy. Good for someone who is sick or otherwise in need of a pick-me-up.
  23. Lend your voice. Often the powerless, the homeless, the neglected in our world need someone to speak up for them. You don’t have to take on that cause by yourself, but join others in signing a petition, speaking up a a council meeting, writing letters, and otherwise making a need heard.
  24. Offer to babysit. Sometimes parents need a break. If a friend or other loved one in your life doesn’t get that chance very often, call them and offer to babysit sometime. Set up an appointment. It can make a big difference.
  25. Love. Simply finding ways to express your love to others, whether it be your partner, child, other family member, friend, co-worker, or a complete stranger … just express your love. A hug, a kind word, spending time, showing little kindnesses, being friendly … it all matters more than you know.

SHAKE THE MONDAY BLUES

It is Monday morning. People have the Monday blues apparently.

My newsfeeds are ram packed full of memes about Monday mornings, groaning about going back to work, about how the weekend ended too soon and that they are reaching for the coffee to begrudgingly kick start the beginning of the week…..

Ugh! *Makes dramatic huff, sigh and shoulder shrug to go with the noise of the word*


It’s all too easy to get caught up in negativity on a Monday morning and you end up feeling like you should be unhappy because ‘everyone else is’! It’s absurd. And, as a person, it is no way to start your week or any day – heck, the Monday blues can put a huge strain on your mental and emotional well-being!

It only takes one negative voice to create a descent into the gloom and that voice might even be our own inside our own head. Yet it is like a domino effect and a half when collective consciousness (figuratively speaking!) starts to take swipes at poor old Monday morning, and before we know it, we are in a grump and are dramatically huffing and puffing our way into the Monday blues.

How do you combat it? How do you turn it around? Let’s nip this in the bud, shall we?

It is not hard to create an environment where you don’t have to experience these feelings and you look forward to going into the office, or to work each day; being aware of doing it is a step in the right direction. Then altering our experience of life to one, which is far more rewarding and enjoyable on many levels.
Do some or all of this stuff to beat the Monday blues:

Get Enough Sleep and Rise Early:
At times we burn the candle at both ends leaving no room for rest, but research says that you cannot catch up on lost sleep. There may be no more important night to get rest than Sunday night, and no better remedy for Monday blues than a solid night’s sleep. The Dalai Lama is quoted as saying, “Sleep is the best form of meditation.”


Feeling down is not helped if you’re feeling exhausted too. And tiredness can make small problems feel like huge issues. Grab an early night tonight – not only will Blue Monday feel shorter but you’ll feel better on Tuesday.

Prepare for Monday on Friday:
I have a flash card blue tacked to my office light switch that reads “Is tomorrow planned?” I want to be able to step into my office and know right away what it is that I am doing. In particular when stepping into the office on Monday morning.

Have a think about what’s coming up at work next week. Is there anything that will be hanging over your head if you don’t get it done beforehand? Don’t leave dealing with a complaint, a long-winded but inevitable task or an unwanted phone call for your Monday. Bite the bullet and once it’s done, that’s another weight off your shoulders that can leave your weekend feeling much lighter. Getting the tough stuff done as early as possible on Friday means your Monday will be less fearful or dread inducing.

Have an After Work Plan:
What is there to look forward to on a Monday?

Beating the Monday Blues isn’t just about what you do at work but what you do when you’re not. Plan to go and see a friend, eat something delicious somewhere nice or go and sweat out some stress in the gym; do something that makes you feel good, something you can look forward to.

Keeping yourself busy with activities you enjoy will set you up to take control of Monday, rather than letting Monday control you. Choose your Monday rather than being a passive recipient of it. Plan it well and turn it into something to look forward to.

Switch Off:
Find some time in your day to disconnect with it. That is, you can let go of Monday at regular intervals in the day. Take some time out for a quality break – use that to have some fun as I suggested in the previous point, or engage in some mindfulness, some self-hypnosis, some solitude. Be unplugged and disconnect from the world for a while.

You’ll be much more productive with your working role as a result too. Read this article for more on this subject:
Solitude – The Importance of ‘Me Time’ and How It’ll Make You More Successful

Exercise:
Exercise and fitness are essential for everyone. It changes your body, releasing chemicals that reduce anxiety and stress, and increase happiness. Even just a short run, gym workout or a walk in the park.
Exercise is also an opportunity to take some time out to let your brain relax and wander. If you’re feeling low energy or uninspired, getting moving is the best thing that you can do.

Go and get oxygenated and get some feelgood chemicals in your system at the same time.

Do What You Love:
It was Steve Jobs that said: “The only way to do great work is to love what you do. If you haven’t found it, keep looking. Don’t settle.”

It couldn’t be truer! You might find it difficult to be good at something you’re not passionate about; equally you might struggle to enjoy something you’re not passionate about. It’s as simple as that. Passion is a key component in Jim Collins’ three circles theory of business success: you must be passionate about it, it must make economic sense, and you must be the best at what you’re doing.

When work is such a major part of your life, then maybe you should consider doing something you enjoy or love? You’ll be skipping into work on Monday’s instead of dreading it.

Be Goal Focused:
Think about why you’re doing what you’re doing. Why do you work? What are you working toward? What is the purpose?

Having a goal in mind and written down, you’re always reminded of why you’re doing what you’re doing. You have a path, a reason to get up, look forward to getting into work on Monday and get stuck in to reaching that target. Being aware of that, reminding yourself of it, gives your Monday (and any other day) some purpose and inherent value rather than feeling blue about it.

You might also consider your own development in addition to other goals related to what you do. Training, ongoing development, education and personal growth is essential for job satisfaction. Perhaps that is because not only are you learning and developing, you also have an end goal in mind – an exam or deadline to work towards and that is incredibly motivating. These kinds of goals can lead to you having other options and directions in life that give you more ‘get up and go’ to remove Monday blues.

Have Fun:
A little (or a LOT) bit of fun and laughter is a great way to shake off a case of the Monday blues. Bring humour, and playfulness with you into your Monday. This is a simple way to brighten the day and it’s a good supply of energy to help productivity.

Read more about these topics here:
1. How and Why You Need To Be More Playful and Childlike.
2. The Science of Laughter: Why Laughing is Really Good for Your Health.

Develop New Habits:
If you have trouble getting started on Monday mornings, then forge new habits that will banish the Monday blues. That is, start engaging in more of the afore mentioned points so that they become second nature; healthy habits that have you looking forward to Mondays and seeing them as filled with opportunity, excitement and enjoyment.

Reward yourself along the way for taking new actions that build the habits that produce bigger results over time.

While some may consider Monday to be the worst day of the week, you, on the other hand, will learn to make the most of it. Take charge of your Mondays by relishing it and supercharging it. All you need is a momentum to keep you going. Wave goodbye the the Monday blues; soon Mondays may even become your favourite day of the week. Maybe….

HOW TO WRITE YOUR RESIGNATION

Resigning from a job is never easy. Aside from leaving favourite colleagues and the familiarity of a current role, writing a tactful resignation letter can prove a real challenge.

Failing to plan your letter of resignation properly may well burn bridges with the company you’ve worked so hard for and taint your list of connections within that company—a record which may well help you grow your career in the future.

Here’s a guide to what to say when resigning, details on whether a resignation letter is required by law and who to address a resignation letter to.

Is a resignation letter required by law?

Letters of resignation are one of the first stages of career transformation and growth. They are not required by law in the UK, but before you opt to skip writing one, the government does recommend checking your employment contract to ensure you aren’t in breach of any agreements made when you started your job.

If you aren’t sure, try checking your induction handbook or any literature you were provided with on your first day. Your contract also might include details as to what’s expected of you when terminating your employment, so read through it again before you take any action. When in doubt, it’s always a good idea to make your resignation formal with a letter.

How to write a resignation letter

Before you sit down to write anything, you should think through your decision to leave your current role. Once you’re confident that seeking a new opportunity is the right move for you, the next step is to download the Robert Half Salary Guide so you can benchmark your remuneration package options and growth opportunities against the UK hiring market.

Related: Before you quit, ask yourself these questions…

Taking these initial steps will put you on firm ground to negotiate any counter offers from current employers and give you added confidence in your decision. It’s also a good idea to have another job lined up before you resign so that you can transition seamlessly into a new role without any delays.

Although you can easily pull together a generic letter, it’s far more useful to create a tailored one. Try following this template resignation letter structure to ensure you include all the essential components:

  • Address it to your line manager
  • Begin with a statement of intent, for example: “It is with regret that I officially tender my resignation for the position of [your job title] at [company name].”
  • Include the date the letter was written (preferably in the top right-hand corner of the page)
  • State your contracted notice period and the date of your last day
  • Tactfully give the reason for your departure: new job, personal reasons, relocating, etc.
  • Include a graceful thank you to the company for the opportunity they gave you
  • Write your signature at the bottom

Free sample resignation letter

(Insert Current date)

(Insert Manager’s name)

(Insert Company Name)

(Insert Company Address)

Dear (Insert Manager’s name)

Please accept this letter as formal notification of my resignation from (the position) at(company name). My last day with the company will be (date).

Before I leave, I will ensure that all my projects are completed as far as possible, and I am happy to assist in any way to ensure a smooth handover to my replacement.

I would like to thank you for the opportunity to work at (company) for (years of service). During this time I have thoroughly enjoyed the atmosphere within the team, and I will miss our interactions.

While I am excited by the new opportunities that I will be pursuing in my new role, I will always remember my time at (company name) with affection. Please do not hesitate to contact me if you need further information after I leave, and I would be delighted if you stay in touch.

Kind regards,

(Your signature)

(Your printed name)

Using these essential components, you should be able to start writing a resignation letter which feels far less cold, shows genuine regret for leaving and displays appreciation.

BENEFITS OF READING

When was the last time you read a book, or a substantial magazine article? Do your daily reading habits center around tweets, Facebook updates, or the directions on your instant oatmeal packet?

If you’re one of countless people who don’t make a habit of reading regularly, you might be missing out.

Reading has a significant number of benefits, and here’re 10 benefits of reading to get you to start reading.

1. Mental Stimulation

Studies have shown that staying mentally stimulated can slow the progress of (or possibly even prevent) Alzheimer’s and Dementia,[1] since keeping your brain active and engaged prevents it from losing power.

Just like any other muscle in the body, the brain requires exercise to keep it strong and healthy, so the phrase “use it or lose it” is particularly apt when it comes to your mind. Doing puzzles and playing games such as chess have also been found to be helpful with cognitive stimulation.[2]

2. Stress Reduction

No matter how much stress you have at work, in your personal relationships, or countless other issues faced in daily life, it all just slips away when you lose yourself in a great story. A well-written novel can transport you to other realms, while an engaging article will distract you and keep you in the present moment, letting tensions drain away and allowing you to relax.

3. Knowledge

Everything you read fills your head with new bits of information, and you never know when it might come in handy. The more knowledge you have, the better-equipped you are to tackle any challenge you’ll ever face.

Additionally, here’s a bit of food for thought: should you ever find yourself in dire circumstances, remember that although you might lose everything else—your job, your possessions, your money, even your health—knowledge can never be taken from you.

4. Vocabulary Expansion

This goes with the above topic:

The more you read, the more words you gain exposure to, and they’ll inevitably make their way into your everyday vocabulary.

Being articulate and well-spoken is of great help in any profession, and knowing that you can speak to higher-ups with self-confidence can be an enormous boost to your self-esteem. It could even aid in your career, as those who are well-read, well-spoken, and knowledgeable on a variety of topics tend to get promotions more quickly (and more often) than those with smaller vocabularies and lack of awareness of literature, scientific breakthroughs, and global events.

Reading books is also vital for learning new languages, as non-native speakers gain exposure to words used in context, which will ameliorate their own speaking and writing fluency.

5. Memory Improvement

When you read a book, you have to remember an assortment of characters, their backgrounds, ambitions, history, and nuances, as well as the various arcs and sub-plots that weave their way through every story. That’s a fair bit to remember, but brains are marvellous things and can remember these things with relative ease.

Amazingly enough, every new memory you create forges new synapses (brain pathways)[3] and strengthens existing ones, which assists in short-term memory recall as well as stabilizing moods.[4]How cool is that?

Proven Strategies to Help Overcome Adversity

Before you continue with the article, don’t miss this FREE guide, which can help you overcome any challenges you’re facing now:

This guide will help you break your limits and overcome any challenges you have in order to live your best life.

More motivated. More confident. More competent.

You can now download it for free here first, and then continue to read this article.

If you want to learn more about how to increase brain power, boost memory and become 10x smarter, check out this technique!

6. Stronger Analytical Thinking Skills

Have you ever read an amazing mystery novel, and solved the mystery yourself before finishing the book? If so, you were able to put critical and analytical thinking to work by taking note of all the details provided and sorting them out to determine “whodunnit”.

That same ability to analyze details also comes in handy when it comes to critiquing the plot; determining whether it was a well-written piece, if the characters were properly developed, if the storyline ran smoothly, etc.

Should you ever have an opportunity to discuss the book with others, you’ll be able to state your opinions clearly, as you’ve taken the time to really consider all the aspects involved.

7. Improved Focus and Concentration

In our internet-crazed world, attention is drawn in a million different directions at once as we multi-task through every day.

In a single 5-minute span, the average person will divide their time between working on a task, checking email, chatting with a couple of people (via gchat, skype, etc.), keeping an eye on twitter, monitoring their smartphone, and interacting with co-workers. This type of ADD-like behaviour causes stress levels to rise, and lowers our productivity.

When you read a book, all of your attention is focused on the story—the rest of the world just falls away, and you can immerse yourself in every fine detail you’re absorbing.

Try reading for 15-20 minutes before work (i.e. on your morning commute, if you take public transit), and you’ll be surprised at how much more focused you are once you get to the office.

Additional information: if you find staying focus hard and re trying to improve your focus, it’s possible you’ve been doing it wrong.

8. Better Writing Skills

This goes hand-in-hand with the expansion of your vocabulary:

Exposure to published, well-written work has a noted effect on one’s own writing, as observing the cadence, fluidity, and writing styles of other authors will invariably influence your own work.

In the same way that musicians influence one another and painters use techniques established by previous masters, so do writers learn how to craft prose by reading the works of others.

9. Tranquility

In addition to the relaxation that accompanies reading a good book, it’s possible that the subject you read about can bring about immense inner peace and tranquility.

Reading spiritual texts can lower blood pressure and bring about an immense sense of calm, while reading self-help books has been shown to help people suffering from certain mood disorders and mild mental illnesses.[5]

10. Free Entertainment

Though many of us like to buy books so we can annotate them and dog-ear pages for future reference, they can be quite pricey.

For low-budget entertainment, you can visit your local library and bask in the glory of the countless tomes available there for free. Libraries have books on every subject imaginable, and since they rotate their stock and constantly get new books, you’ll never run out of reading materials.

If you happen to live in an area that doesn’t have a local library, or if you’re mobility-impaired and can’t get to one easily, most libraries have their books available in PDF or ePub format so you can read them on your e-reader, iPad, or your computer screen.

There are also many sources online where you can download free e-books, so go hunting for something new to read!

There’s a reading genre for every literate person on the planet, and whether your tastes lie in classical literature, poetry, fashion magazines, biographies, religious texts, young adult books, self-help guides, street lit, or romance novels, there’s something out there to capture your curiosity and imagination.

Step away from your computer for a little while, crack open a book, and replenish your soul for a little while.