1. Dream big and commit fully

We’re often our own worst enemy, finding excuses as to why we can’t do this or that. That’s what I did before deciding to go with Healthy Pixels. The fear of the unknown was holding me back. Wondering whether it’d be the right call.

The problem is, if you think you can’t do it, you won’t.

Changing “I can’t” to “I can” will have a tremendous impact on our achievements. Just like excuses limit us, belief propels us.

I decided I wanted a “Top Voice” badge in Web Design on LinkedIn early November, and I was set on achieving that before the end of the year. December 23, I reached the “top 2% of quality contributors to Web Design” – finally earning that badge.

Motivate yourself by focusing on the benefits of doing something, and the ‘how’ will naturally unfold along the way.

2. Life’s short: Act when something feels off

Our time on this earth is precious; live your best life, the way you want to.

Don’t like your job anymore? The hobby you were introduced to as a child no longer brings you joy? Find a new one. Just because you decided to try something, doesn’t mean you have to stick with it if it doesn’t feel right.

For me, relationships were tested this year; some flourished, others broke, and new connections developed. Surround yourself with those who lift you up, and rid yourself of the energy vampires.

Take charge of your own life.

3. Face your fears and growth will follow

As a shy child, speaking outside my family was unthinkable. I hated it, and literally froze when around people. At school, that meant feeling sick to my gut whenever I had to hold a presentation.

This year, I pushed myself to start networking.

But as it turns out, jumping on the BNI bandwagon has perhaps been the most rewarding step I’ve made in 2023.

We love being comfortable. But comfort limits growth; push yourself. You’ll also feel so proud of yourself when you step out of your comfort zone.

4. Learn, always

I came to a point this year where I felt I hadn’t learnt anything in months. Stagnation is disheartening, as I thrive on achievement and self-development.

Since September, I’ve taken courses, attended events, read books and listened to podcasts, making me excited to get up in the morning.

Make learning a part of your day-to-day. I’ve got a long list of books to get through in the next year, along with courses (I just signed up to Sadhguru’s Inner Engineering program today, and will be starting Dan Pallotta’s Bold Training for Nonprofit Boards and Staff after that.

5. Move and connect with your body

Our energy levels drop when we don’t move, and so does our mood.

Spend time in nature, practice yoga or hit the gym. Stretch in the morning, and take regular breaks to stand up.

Connecting with your inner self, through meditation or other mindfulness activities will give you tools that can help in most scenarios. I highly recommend Sadhguru – his meditations are next-level and his book “Inner Engineering” was instrumental after my yoga retreat in April.

Connect with your body and mind.

Closing thoughts

From January 11th, I’ll be full-time with Healthy Pixels, and I’m truly excited to be able to give it my full attention in 2024.

To everyone who’s supported me this year, thank you. I’m speechless at how many truly amazing people I’ve met and can’t wait to see what 2024 unfolds for us all.

Cheers to a fantastic 2024, and Happy New Year!

What is AI in content writing?

Whether you’ve jumped on the bandwagon or not, AI is here to stay. So, rather than fighting it, I suggest you find out how you can use it to your advantage.

AI can be so many things, but for this post I’m focusing on AI writing tools. In simple terms, this is software that produces content based on user prompts. You can basically tell an AI to write you a 1000-word long article about “bananas on skateboards”, and it will. I did this exercise just now, and it wrote an article named Bananas on Skateboards: A Fruitful Fusion of Fun and Fitness. For the fun of it, here’s its conclusive paragraph:

“The bananas on skateboards trend is a delightful example of how creativity and spontaneity can breathe new life into established subcultures. What began as a quirky social media phenomenon has evolved into a community-driven movement that combines the thrill of skateboarding with the nutritional benefits of bananas. As this trend continues to gain momentum, it serves as a reminder that even in the world of extreme sports, there is always room for a touch of whimsy and a healthy dose of potassium.

So, the next time you see a skateboarder cruising down the street with a banana in hand, remember that they’re not just making a fashion statement – they’re embracing a unique blend of fun, fitness, and fruity flair.”

…I’m actually rather intrigued.

The sky’s the limit

We have access to incredibly powerful software. Where you lack knowledge, the AI has it. Where you lack the time, AI does it in seconds. Where you lack creativity, AI can write an article of 1000 words about bananas on skateboards.

But, AI is far from perfect. If using this software, you need to learn how to use it right. How to give the right prompts, and how to edit to truly match the tone of voice you are looking for.

LinkedIn’s new collaborative articles

I’ve cringed a little almost every day for the past 6 months or so. While ChatGPT is awesome (I do use it a lot), its default writing style is shite far from great. It uses fancy words that most human beings would never use in a real life scenario. It adds a lot of filler content, repeating and not really adding much value.

LinkedIn’s new collaborative articles start with an AI generated post. And in all honesty, I’m impressed with the tone of voice, structure and content this is producing. What I am noticing, though, is that many “contributers” are using the default ChatGPT writing style.

Here’s a couple of examples from a user I keep seeing contributing to articles.

The first image shows the article’s starting point, with a contributer’s addition to the right. The image below that are two more contributions from the same person.

Signs of ChatGPT default writing style include but is not limited to:

• poetic and dramatic
• excessive use of metaphors
• super fancy words no one actually use
• fillers – after reading it, you don’t really have much new information
• terms like “embark on a journey” when all you’re doing is reading a blog post

I even once saw it call an actual blog a “treasure trove of information”. The truth is, after using ChatGPT for a while, I can spot content written with the default tone of voice in an instant. Because it simply does not sound human, and keeps using the same phrases no matter the topic.

You need to train it to use the right tone of voice. Tell it “who” is writing, so that it can mimic that person.

What can AI writing tools do?

As mentioned, the sky’s our limit these days. Key benefits of AI in content writing include:

• Brainstorming (I do this a lot)
• Automate repetitive tasks
• Quickly structure an article
• Generate a lot of content, quickly
• Summarise meetings, e-mails, notes etc.
• Do research (but make sure to check any sources)
• Turn lengthy paragraphs into digestible chunks or bullet points
• Get briefs, user personas etc. for passion projects (I did this for the ecoAvenue branding)

Help you make sense of other content by summarising or explaining in simpler terms
If you haven’t already, I do suggest playing around with it. While I don’t believe AI will take over our jobs, I do believe those that know how to utilise it well will be stronger candidates moving forward.

What precautions should I take for AI content writing?

AI is artificial intelligence – with its emotions fairly limited. It also doesn’t always consider the value it adds to content. At least not by default.

If using AI in your content writing, make sure you add some personality to it. Use your own tone of voice – read it out loud and ask yourself, “Would I ever use these words? Does it sound natural?” If it doesn’t, tweak it. Change words to match your own vocabulary.

Don’t use metaphors to describe everything, either. Because no, I won’t “strike a balance between functionality and visual flair, like a grateful ballet dancer.”

Also, ask yourself whether the content actually answers the question or concept you’re trying to communicate. The example contributions above are lengthy, but don’t really provide much new knowledge. Don’t fall into that trap.

Consider your target audience

If you are writing for people-oriented brands, I recommend to keep your user in mind. I would personally never want to go to a therapist or doctor who sounds like a robot on their website or social media. Today, I think a lot of people miss actual human connection. So if you happen to be in an industry where this is central, it’s crucial to show you are a real human being with emotions and empathy.

Conclusion

I will keep using AI. But I won’t stop adding my own personal touch to it. Copying straight from the chat and posting as own work – it doesn’t sit right with me. Just like I would never download a logo generated design and submit as my own, I would never copy-paste AI written content.

I challenge you to please do the same.

Raising awareness around mental health

Those who know me personally or are familiar with Healthy Pixels understand my passion for mental health. I’m committed to helping people overcome their challenges or find effective ways to manage them.

One valuable lesson I’ve learned since opening up about my personal challenges is how many of us struggle one way or the other. Whether it’s workplace burnout, career stagnation, the stress of a house move, dealing with an abusive partner, childhood trauma that still lingers, coping with a specific disorder or the loss of a loved one… These challenges come in many forms.

And how we deal with them varies greatly, too.

Some seek support from professionals or loved ones. Others find a hobby, such as writing or the gym. Some take leave from work, or opt for medication. But so many also keep their struggles to themselves, showing the world a brave or happy face.

Do you need help?

If you’re in need of support, remember that help is available. If you don’t feel comfortable discussing your struggles with loved ones (though often, they are more understanding than we realise), consider consulting your GP. They are accustomed to addressing mental health issues. Alternatively, you can reach out directly to organisations like Samaritans.

You don’t have to be experiencing suicidal thoughts to seek help, and often, reaching out sooner is more beneficial.

Know someone who needs help?

If you know someone is going through a challenging time, reach out to them. Ask how they are doing, and if there’s anything you can do to support them. Very often, there’s not much you physically can do, but showing that you’re there can make a world of difference.

Perhaps they could benefit from leaving the house too. Consider inviting them to watch a movie or do an activity you know they enjoy.

If you’re not comfortable speaking with them, perhaps give them a gentle reminder to reach out to their GP or other organisations.

Free therapy resource: CBT Booklet

A few years ago, I created a CBT booklet, specifically designed to assist individuals in managing OCD and various anxiety disorders. I made this after doing six months of intensive CBT myself, consolidating all the resources I was given into about 60 pages of my favourite techniques.

While this booklet should in no way replace therapy or professional support, it could be a helping hand for you or someone you need.

So today, I’m giving it away for free. Please note, this was available for free on October 10, 2023. It can still be purchased online:

get a digital copy

The last month

Reflecting on the past month, it has been filled with client work, passion projects, and the establishment of my business.

Among others, I worked on a passion project for a domestic abuse organisation. Today, let’s remember that mental health isn’t just about what’s going on inside our minds; it’s deeply connected to our surroundings too. No job, unkind person or abuse is worth your mental health.

So here’s a gentle reminder to reach out for help if you need it – no matter what your situation is. So many organisations out there create safe and supportive spaces where you can heal. Remember, it’s perfectly acceptable to seek help.

In this project:

• Branding: logo, colour palette, font
• Brand guide
• Web design
• Marketing material for the “no more” campaign

I also collaborated with my old company in Norway (whose website I built earlier this year), to design the designs for all walls, floors and one of the tables they used at an exhibition stand the other week, as well as a couple of ads and an update of their brochure.

Closing thoughts

Mental health can be challenging. But we need to get better at reaching out – whether that is asking for help, or offering it.

That is my biggest wish for Healthy Pixels.

The first day

The first day has had a lot of activity. With a long to-do list in hand, I’ve been hard at work all day. I’ve recently invested in new equipment to improve the quality of services I can provide, so there was a fair amount of setup involved. I reached out to clients, as well as my old company in Norway, who I’ll be collaborating with.

Of course, one of the top priorities was optimising the Healthy Pixels website for an even better user experience.

While there’s a lot to manage, I’m excited by the prospect of dedicating more time to Healthy Pixels.

A big thank you

Balancing these two roles will present its challenges, but I am confident I’ll make it work. I’m grateful for the opportunity to continue contributing to the financial world while also pursuing new dreams and values.

To everyone at Bridgewater, your support and understanding have been invaluable during this transition.

I also want to extend my gratitude to my incredible design team for stepping up to ensure a seamless transition on the days I won’t be in.

The journey ahead

Over the past year, my fascination with the complexities of mental health has grown immensely, and I’m excited to combine this passion with my love for design. Through Healthy Pixels, I promise to build something great.

If you have any questions, ideas, or believe that Healthy Pixels could be the right design partner for your next creative project, please don’t hesitate to reach out.

Here’s to new beginnings, chasing our dreams, and the exciting journey ahead!

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What is a Sensory Deprivation Tank?

So first of all, let me explain what a Sensory Deprivation Tank even is.

Also known as a flotation tank or isolation tank, it is basically a closed off tank/pod, halfway filled with extremely salty water. You will enter the pod naked (don’t worry, you’ll have the room to yourself), close the soundproof tank over you, and lie down and simply float. Really float, there is a lot of salt.

You can choose to keep the lights in the tank on, but it is recommended to switch them off for maximum impact.

What is the purpose of the experience?

Sensory Deprivation Tanks are an extremely useful tool for meditation. Because it almost strips you of sensory stimulation, it helps most people reach a deeper state of relaxation. Because you also float with ease and kind of don’t feel gravity, it is a very unique yet wholesome experience.

While in the tank, if you choose to have the lights off, you will not be able to neither see nor hear anything, allowing you to be fully present with yourself.

My first floating therapy experience

My partner and I have been talking about trying floatation therapy for a long time, so when his birthday came around and he didn’t really want anything, I figured we’d do something instead. Onto Google I went, found Float Level, and booked us in for an hour-long session.

After a shower, I tried lying down in the tank, checking if I floated well or if I wanted to keep the available neck rest. You don’t want anything floating in the water and bumping into you, so after deciding I didn’t need it, I left it outside and closed the lid of the tank.

Some very soothing meditation music started playing, and the dimmed, moody RGB type of lights were very relaxing. I had the lights on for a couple of minutes to get used to the experience, before switching them off. The music played for a few more minutes – helping you ease into the experience – before that went silent, too.

Pitch dark. Dead quiet*.

It is a bit of a trippy experience. Because you are floating, you just exist. The temperature of the water matches your body temperature and the air within the pod, so the difference between water and air is minimal. And since you don’t see anything… you’re kind of drifting in space.

There were times when I could feel my legs sort of go a bit downwards – when I followed that feeling, really followed it, it was though I was kind of rotating up and around with my legs. Similarly, when I focused on the feeling of moving in the water (very small movements), I could “trick” myself into believing the movements were big. As though I was doing a full 360 around the pod.

I didn’t personally reach a fully meditative state (I’ve always struggled with that), but I felt extremely relaxed. Focusing on my breathing and just trying to make sense of the sensations. Feeling one with the water and air.

Honestly, I felt so relaxed both during and after – and when I met up with my boyfriend after the session, he was in the exact same state. While drinking our glasses of cold water, we both agreed we need to do this more often.

*I did hear some sounds from outside a couple of times, so in hindsight I probably should have used the earplugs that were offered. I’ve also been hearing these strange crackling sounds in my ears when I yawn or get in the lift since, so I’m assuming some salt got stuck in my ears, so the earplugs might have helped prevent that, too.

The benefits of floatation therapy

There are a lot of benefits associated with Sensory Deprivation Tanks. I’m not saying one session will do all (or any) for everyone, but I definitely believe that the experience can help experience a lot of this. From general well-being, to mental and physical benefits, let’s have a look at some of them – though the list can be much longer than the below:

• Relieves stress and evokes full relaxation
• Can reduce feelings of depression and anxiety
• Refreshes and rejuvenates, leaving your body very soft
• Helps reach a deeper state of meditation
• Improves problem-solving, concentration and creativity
• Reduces blood pressure, heart rate and oxygen consumption
• Relieves pain such as headaches, chronic pain, arthritis, and headaches
• Improves blood circulation
• Can assist with overcoming addictions, phobias and habits

In addition to these benefits, Sensory Deprivation Tanks are also said to improve certain conditions, such as stress-related disorders (anxiety and PTSD), depression, burn-out, hypertension, and chronic conditions.

Common questions about Sensory Deprivation Tanks

I’m by no means an expert on the topic, so the answers to the questions and concerns below are based on personal experience from this one session.

Are sensory deprivation tanks scary?

I’ll admit I’m an easily scared and paranoid person. When I first closed the pod, I kept the lights on for a couple of minutes just to get used to the room, the tank, and the whole feeling. When I switched the lights off, I did have a few moments where I was a bit on edge, but only because my mind was playing tricks on me (you know, thinking of all the horror movies I’ve ever watched).

But I wasn’t scared. And I had no reason to be. You have the light-switch easily accessible within the tank, and you just push the tank’s lid to open it. You are in full control throughout the entire experience, so not for a second did I feel unsafe in there.

Will I be able to fully meditate?

I wasn’t. It wasn’t a life-changing experience that helped me reach new levels of meditation, personally. My boyfriend reached a deeper meditative state.

The experience is different for everyone, but either way it is an out-of-the-body sort of experience simply because you are floating. For me, focusing on my breathing and trying to let go of my thoughts (but accepting that they were there, and returning to my breath), truly helped. I don’t feel I reached the Theta meditative state* that apparently is the typical float level, but either way I was extremely relaxed throughout.

*Theta is the stage where we are between awake and asleep. We go from Beta (normal day-to-day alert state), to Alpha (relaxed but aware), to Theta, to Delta (deep sleep).

Are sensory deprivation tanks safe?

Yes – as mentioned above, I never felt unsafe. You have full control of the pod (lights and open/closed tank), and because there is so much salt you can’t drown either should you fall asleep (unless you choose to turn down and lie face-down, but that’s not recommended). I didn’t feel tired or close to falling asleep personally anyway though. Just comfortably relaxed, mentally.

Are sensory deprivation tanks cold?

No, the water (and air) is at body temperature, so you don’t really feel the temperature at all.

Can I do it if I am claustrophobic?

I didn’t find it claustrophobic at all (but I’m also not claustrophobic). Again, you can open the pod yourself and at any time, so you can control your space. The pod itself is fairly big, but you can reach the sides with your arms if you take them out. Since you are floating, you’ll experience touching the walls around you every now and then, but it’s a small bump and you just push yourself away – most of the time I wasn’t touching anything.

Does time move slowly or quickly when floating?

I felt quite unaware of time, personally. It was difficult to say if time was moving slowly or not. Since it’s dark and quiet, there’s not really much entertaining you, but that’s also not the point of the experience. For me, one hour was perfect – it allowed me quite a lot of time to fully ease in and get comfortable, and then for the second half I was fully relaxed and just enjoying it.

There is music and light both at the beginning and the end of the session, helping you ease in and out of the experience.

My mind is always scattered, will I be able to enjoy it?

My mind is scattered too, and I enjoyed it. But it’s a personal experience, and in all honesty there is only one way to truly find out. I do, however, feel that this experience could be really good for you at different stages of life, such as before a big change or if you’re needing to make a big decision. Or if you just want to take some time to yourself.

Even if you don’t reach a deep meditative state (I didn’t), there is so much to enjoy. It’s one of those experiences you will remember, and that people around you will be curious about.

Closing thoughts

After wanting to try this for a long time, my partner and I instantly agreed we want to repeat this, perhaps even turn it into a somewhat regular experience. So maybe it’s worth checking if there is one in your area, so that you could try it, too? You don’t have to be used to meditation to try, and you might just found that you truly enjoy it. If you don’t have one nearby, why not check if there is one at your next holiday destination?

I miss nature and green space

I find so much peace in nature. Ironically, we live in a high-rise in a big city. It is convenient, for sure. The facilities in our building are great. The concierge makes it feel safe. We have a shop and restaurants just outside the door, and can easily walk to the nearest train and tram stops. Walking distance to most everything.

But I miss nature.

I miss green space: plants, trees, and mountains. I miss the wind on my face at some mountain top. And fresh air. Silence.

Even though the Peak and Lake District are both great, it’s just not the same as living close to nature. I’ve grown up with nature in near proximity: big trees around the house and farmland. The fjord just a 10-minute walk away. If you need a break from stress and everyday life, you put on your shoes and just walk. No organising needed.

The small parks around here, sadly, don’t feel like enough.

A week alone in the mountains

Nature has always been a bit of an escape for me. In 2018, I spent a full week alone in the Norwegian mountains. I would love to do that, or something similar, again soon. It was terrifying yet amazing. I was paranoid yet relaxed.

The first three days, I saw no sign of human life at all, and boy did that feel great. I was disconnected from everything, detoxing from social media, and keeping my phone in airplane mode to save battery. Despite being scared shitless after seeing traces of bears, haha, I felt one with nature. So calm. I don’t know how to explain the sense of freedom I felt.

I always feel different when I’m in nature, gaining a new perspective on things, realising that we spend so much time on things that don’t really matter all that much…

A new strategy at work

Yes, you need it to pay the bills and feel some sense of belonging, but work has been one aspect of my life that’s been challenging over the last year, for many reasons. But the main reason is that I have changed. I have changed my values (or they’ve at least become more apparent), and I’ve been focusing more and more on mental health. Up until the point where the job I’ve had for the last four years isn’t as fulfilling anymore. Not because the job isn’t good or anything. It pays well, it’s stable, and I’ve earned responsibilities and respect.

Four years – where I had only planned to stay for a year – in the same place is a testimony that it’s been good. I’ve learned a lot. Grown.

I help both my team and our customers in my current role, just not in the way I know would truly motivate me.

From September 1, I’m reducing my position to 60%, giving myself a chance to actually make something more out of Healthy Pixels. The paperwork has been signed, and people have been told.

The next steps

There is a lot to prepare before September. A new chapter is officially starting, and once again I am a mix of excited and terrified.

Naturally, being my own boss will come with its own challenges. But I look forward to a new sense of freedom. Of working from where I want, and spending more time doing something that fulfills me more again.

Those close to me know I have been talking more openly about mental health recently, and I’m excited to use Healthy Pixels to keep doing that while doing what I do best: being creative.

I know my hours will probably be wonky for a while, and work-life balance might feel off. But I’m prepared for that – and I can’t wait to share the upcoming journey with you!

History of International Yoga Day

As the longest day of the year in the Northern Hemisphere, June 21 has been declared as International Yoga Day. First proposed in 2014, the day is now recognised in over 190 countries.

The purpose of International Yoga Day is to raise awareness about the various benefits of practicing yoga, and encouraging people to incorporate this into their daily lives.

Each year, a specific theme is chosen. In 2023, this theme is “Yoga for Vasudhaiva Kutumbakam,” which in Sanskrit means “The world is one family.” This theme connects and unites everyone; the essence of yoga.

What is yoga?

Yoga is an ancient practice that involves doing different physical poses, focusing your mind, and taking deep breaths – it’s essentially a workout for both your body and mind. The poses, combined with specific breathing techniques and meditation principles, create a mind-body connection that can help you find balance and feel more relaxed.

Breath work is another essential part of yoga. In addition to helping you focus during the actual practice, focusing on your breathing can also have positive effects on your mental health by calming the mind. Being aware of your breath can improve your mindfulness and self-awareness.

Types of yoga

Yoga comes in many shapes and forms. Ranging from quick, dynamic flows that have you moving from one pose to the next, to gentle and restorative poses that involve deep stretches. Yoga can be about spirituality, but it doesn’t have to be.

If you’ve never tried yoga before – or you’ve only done one type – I highly recommend you try a few different types to find which ones you prefer. Very often though, how much you enjoy a practice also depends on how much you like the instructor.

Some of my personal favourites are:

Yin Yoga

If you want a calmer practice that focuses on stretching, yin yoga could be the practice for you. Promoting flexibility, yin yoga stretches the connective tissue around the knees, pelvis, sacrum, and spine. Expect to be holding poses for normally a good 3-5 minutes. You might find yourself getting more distracted and thinking of the outside world as the practice itself is slow-moving, but this will get easier with time and practice.

Vinyasa or Flow

In contrast to yin yoga, vinyasa flows are more dynamic, energetically moving you through a sequence of poses. Very often, this sequence is repeated several times, sometimes building on and adding more poses to each sequence. Depending on the level of the class, this can include standing poses, balancing poses, backbends, seated poses and resting/supine poses.

Mandala

I’ve absolutely loved mandala since the first time I tried it. Throughout the practice, you move around the mat in 360 degrees. Normally you’ll start facing the top of your mat, and whilst running through a sequence of poses, you will be rotating your direction, facing all sides of the mat throughout the practice. This practice is very often focused on a target area/element (earth, water, fire or air) of the body.

Hot Yoga

If you like the heat, you might enjoy hot yoga. This refers to any yoga that is being done in a warm room – normally between 33-40 degrees Celsius. It can get slippery and you should expect to be sweating a lot, so bring a towel and a bottle of water.

Other types include Hatha, Restorative Yoga, Ashtanga Yoga, Power Yoga and Iyengar.

The benefits of yoga

From improved flexibility, to stress reduction and stronger focus – the benefits of yoga are many. If you get into the habit of a regular yoga practice, you could experience a positive effect on both physical and mental health. Some of these include:

• Improved posture and balance
• Healthier joints
• Stronger muscles
• Become more present/mindful
• Feel more relaxed and reduce stress
• Relieve depression and anxiety

You might also feel a stronger connection to yourself and to nature as yoga ultimately is a grounding practice.

Yoga and mental health

As mentioned, yoga has more than just physical benefits. In times of stress, anxiety or other negative emotions, I often turn to yoga. Any form of exercise relieves endorphins, which affect the feel-good neurotransmitters in the brain, and yoga is no different.

Since the practice is about grounding yourself, you might find that it improves your well-being. By being more present and listening to your body, you tend to it differently. Listen to it. Respect it. Process. It’s important to understand how much body and mind intertwine; listening to your physical body also helps you listen to your mind.

We’re generally all so distracted today. Rather than listening to our body and mind, we look at our phones or are busy with work. I have personally found that yoga breaks me out of that pattern, giving me a chance to focus fully on myself and what I actually need. The more we listen to our own needs, the better for the mind.

Bringing yoga into your daily life

If you want to see if yoga could become a more integrated part of your life, there are many ways to start. With YouTube and other social media platforms, we are lucky to have access to millions of yoga videos for free – in the comfort of our homes and available 24/7.

When I first started doing yoga more than 10 years ago, I found Yoga with Adriene – and even though I have developed a yoga “vocabulary” of my own, I still go back to her every now and then. What I love about Adriene, is that her videos are everything from 5 min to an hour long, targeting different areas of the body and/or emotions to fit your needs. She does some “challenges” now and then as well, where she’ll post a new yoga practice every every day for 30 days for you to follow along to.

If, however, you are lucky enough to have a yoga studio or a gym that offers yoga classes in the area, I do recommend checking this out as well. You might wish to try a few different types of classes to find which is the right for you.

Alternate nostril breathing

A common misconception about yoga is that it’s all about fancy poses. But it’s not. Yoga is about being present in your body. It’s not about the flow between the poses, but about being mindful within each pose (just look at yin yoga!).

Breathing techniques, for example, are an essential aspect of the practice. What I love about these techniques, is that you can do them wherever you are to ground yourself – whether that’s at work or at the shopping centre.

Alternate nostril breathing is one such breathing technique, and is meant to help balance the nervous system. Repeat the following as many times as you like:

• Close one nostril with a finger, and inhale through the open nostril
• Exhale through the open nostril
• Switch your hold and close the open nostril, releasing the closed one
• Inhale through the open nostril and exhale
• Switch back and repeat

Closing thoughts

International Yoga Day is celebrated for many reasons – and I truly recommend finding a way to incorporate it into your life. At least give it a go: if it’s not for you, it’s not for you. But it never hurt giving it a go – especially not with all those free videos available just a few clicks away!

No matter how you’re spending the day, I hope you’re at peace and looking after yourself. As a new experiment I’m letting the moon cycle shape my yoga practices at the moment, so I will be doing some yin yoga in the evening as the moon is almost at its darkest and the energy is low.

What is Mental Health Awareness Week?

Mental Health Awareness Week is a significant event that shines a spotlight on good mental health. It’s all about breaking down stigma and encouraging everyone to prioritise their own well-being and that of others.

Mental Health Awareness Week was initiated by the Mental Health Foundation in 2001. In 2023, the week is starting today, May 15, and runs until the 21st, with this year’s theme being anxiety.

What is anxiety?

Anxiety can manifest in various forms, with both physical and mental symptoms. You may experience a raised heart rate, breathlessness, or chest pain, as well as headaches and loss of appetite. Anxiety might also make you feel restless, tense, nervous, irritable, or withdrawn, and you could have trouble sleeping or concentrating.

Various factors, such as relationship issues, exam stress, a demanding job, financial concerns, or significant life changes, can trigger anxiety – and that’s perfectly normal. However, for some individuals and during specific periods, controlling these anxious feelings can become challenging, ultimately affecting day-to-day well-being.

Joining in on the conversation

Anxiety was chosen as this year’s theme to “kickstart a nationwide conversation, encouraging people to share their own experiences and helpful ideas on how they manage anxiety.” So, I’ll join in on the conversation.

Anxiety played a role in my decision to take sick leave from work in April – what eventually led me to start Healthy Pixels. When I first began therapy, I didn’t recognise any of my symptoms as anxiety. While I acknowledged my low mood/depression, anxiety didn’t even cross my mind. However, when asked to fill in the GAD7 (Generalised Anxiety Disorder Assessment), it became clear that anxiety had a more significant impact on my life than I realised.

Anxiety goes beyond just feeling nervous or on edge. The assessment questions also encompass issues such as excessive worrying, difficulty relaxing, restlessness, and irritability. For me, it has manifested into constant stress. Where I can’t fully focus – always planning in order to avoid stressful situations in the future, or thinking of and obsessing over the ones that just didn’t go that well.

What helps me is to incorporate positive habits and establishing a better routine. Yoga and meditation have also been grounding and provide a much-needed outlet to calm my mind.

Managing anxiety

Depending on how severely anxiety affects your daily life, you might consider speaking with your GP. In the meantime, and/or while seeking guidance from your GP, there are activities that might help with your symptoms. These include spending time in nature (my personal favourite!), staying active, talking to someone (a professional or a friend), spending time with loved ones, and focusing on breathing techniques. Engaging in hobbies that bring you joy and a sense of calmness can also be beneficial.

I also recently attended my first sound bath experience, which was absolutely amazing. This meditation practice involves the use of singing bowls to create soothing vibrational sounds. After the session, I felt remarkably calmer, and that feeling stayed with me for the next day or so. So, I highly recommend it.

A free resource for you: CBT Booklet

During the pandemic, I was diagnosed with OCD. Undergoing Cognitive Behavioral Therapy (CBT) for the next six months, I learned valuable techniques to manage my OCD (and other anxiety disorders).

Feeling somewhat overwhelmed by the amount of resources provided and information that didn’t always feel relevant, I decided to create a practical and accessible guide outlining the CBT techniques I learned.

The booklet covers topics such as identifying and challenging negative thoughts, exposure and response prevention, and developing coping strategies. It’s designed to be used alongside therapy, but can also be a helpful resource for those looking to learn more about CBT, or to simply have the techniques at hand in the future.

In the spirit of Mental Health Awareness Week, I will be giving out this booklet for free all of May. So, grab your free copy below!

get digital copy

Support Mental Health Awareness Week

There are many ways you can support this cause. First, share your experience and/or tips if you feel comfortable doing so. If not, simply sharing the cause on your social media will also help make a difference.

Other ways to support are:

• Order your green ribbon
• Make a donation
• Take part in a sports challenge
• Join Wear it Green Day

Final thoughts

After being a topic that went unspoken for a long time, this campaign aims to keep mental health on the radar of public conversation. I am committed to using Healthy Pixels to further aid this cause.

Escaping to a Yoga and Surf Retreat

Life can be tough. And in April it had been tough for quite some time. Most days felt like a bit of a struggle and I kept breaking into tears for seemingly no reason. Tired and exhausted. Emotionally numb yet full of overwhelming feelings. I was already in therapy at that point, and after speaking with my therapist and GP, we all agreed I should take some time off work. So I did.

Wanting to get out of town, I Googled yoga retreats in Europe – something I had wanted to do for a very long time but just never got around to doing. I found one in Portugal that looked promising and that also offered surfing, and without thinking too much I just booked it.

A week later I was on the plane, super nervous about going on my own and not knowing if I’d be the only one there or if it would be a group of 40. But as the manager picked me up at the bus station, I instantly felt like I was where I needed to be and regretted not booking a longer stay.

Over the next few days, I had interesting conversations with people from different parts of the world. People who were at the retreat for all kinds of reasons – and most of us sharing a longing to find some inner peace or guidance.

Starting Healthy Pixels

I’ve felt different since returning from the retreat. Back home, life is the same. But I’m not – cliché as it might sound. I am amazed by how much better I feel, but I know it will be a temporarily feeling. Like going on a strict diet to lose weight, and soon enough going back to old habits and gaining that weight just as quickly.

I need to make some changes in my life.

Looking after myself

I’ve been shared a technique called Behavioural Activation in therapy. Although I’m already familiar with the concept, this therapy focuses on becoming more active again. As depression makes us become less active, we also have less opportunity for any positive rewards, which in turn reduces our mood even more. It’s a vicious cycle.

With this technique in mind, I have made a list of activities I know I enjoy doing, and am now making sure to schedule appropriate time for everything within a day/week/month – whatever is most relevant. This list includes:

• Exercise
• Yoga and meditation
• Reading
• Events such as concerts
• Hobbies – painting, baking, photography
• Daily walks
• Meet up with friends
• Catch up with family and friends back home
• Volunteer work

Work-life balance

Following this “schedule” is improving my day-to-day. But deep down, I’m finally accepting what I’ve known for a while: I need to make some bigger changes to my life as well. After four years at the same company, I have been considering new paths for a while.

I have always been genuinely interested in people. Before deciding to get a BA in Graphic Design, I was strongly considering Peace and Conflict Studies. So when the choice finally landed on Graphic Design, I always had hopes of combining these two interests somehow. I have also always loved the idea of starting my own company, of being my own boss.

After this yoga retreat, I now know it is time. Speaking more and more openly about mental health and well-being the last few years, and seeing so many other people struggling as well – a graphic and web design agency with a focus on well-being feels like the natural choice.

Healthy Pixels values and services

Targeting my strongest creative skills and interests, I want Healthy Pixels to mainly do branding/graphic design and websites. However, I want the overall focus to be on mental health. Building a business that balances pixels to nurture growth and well-being in brands and individuals.

With this in mind, I have identified four core values to build Healthy Pixels on:

• Pixel-perfectionism
• Long-term relationships
• Customer-centric focus
• Problem-solving approach

The journey ahead

With Healthy Pixels, I am hopeful I can help make a difference in people’s lives. The Healthy Pixels services can be split into two main categories:

Brands and organisations

Assist brands and organisations in navigating the creative market. I offer design solutions without the stress, ensuring that I’ll do everything I can to make the design journey as smooth as possible. This involves a transparent and personal approach, both listening to your needs and wants but also offering advice to guide you in the right direction.

With a selective client approach, each project will get undivided attention and tailor-made solutions to keep everyone happy.

Individuals

My downloadable well-being resources are intended to help people like you and me improve our mental health.

The long-term goal will be to build a full library of well-being resources, looking at different types of therapy techniques and other printables, workbooks, challenges, ebooks, activity guides, colouring guides and templates.

Who I am

So who am I? My name is Monika. I’m a Norwegian currently living in the UK, and I’ve worked as a designer since 2017. In my free time, I enjoy hikes, yoga and meditation, going to gigs, reading, travelling, swimming, making art, and learning Spanish. I do volunteer work when I can, too.

There’s only one of me running Healthy Pixels, but with a BA in Graphic Design and years or professional experience in design and marketing, I have the skills to take on a wide variety of creative projects and deliver designs that really hit home.

With my personal experience in mental health challenges, I also feel confident when speaking with others about this topic – and in trying to help find a better way of navigating life’s challenges.

Looking for help or guidance?

If you think Healthy Pixels could be the right design agency for you, please get in touch today for a no-obligation chat. I will be happy to discuss any Graphic Design or Website project you have, or help you find the right well-being resources to support your mental health.

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