Free Resources

Explore our handpicked collection of complimentary resources, carefully crafted by Amanda Hefez, inspired by the essence of her In Sync method. Dive into a variety of guided meditations, engaging self-reflection tools, and other valuable content, thoughtfully designed to support your individual journey towards wellbeing.

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Exercises

The In Sync Calm Exercise - Narrated by Amanda Hefez

The CALM exercise is a shorter version of progressive relaxation, an exercise that relaxes your mind and body by progressively tensing and relaxing muscles groups in your body.

CALM stands for Chest, Arms, Legs and Mouth … these are the areas in which we will focus on to relax the mind and the body.

Breath and Muscle Work Exercise - Narrated by Amanda Hefez

This guided breathing and relaxation exercise helps you release tension, calm your mind, and reconnect with your body. It begins with controlled breathing, guiding you to breathe deeply into your chest while keeping your shoulders relaxed. Gentle neck and shoulder movements help ease physical tension, followed by progressive relaxation through the fingers and toes.

The practice then moves into deep belly breathing, using slow, intentional breaths to promote a sense of calm. The session ends with a moment of self-awareness, encouraging you to notice feelings of peace, relaxation, and mental clarity, carrying that calm into the rest of your day.

Informative Videos

Stress and Your Brain: Working Towards Wellbeing - Black Dog Institute

This video discusses the relationship between physical exercise and mental health, specifically how exercise affects the brain’s response to stress. It explains the role of the hypophyseal-pituitary-adrenal (HPA) axis, which coordinates the endocrine system and controls hormone levels. Under stress, the HPA axis can malfunction, leading to high cortisol levels and negatively impacting the brain, particularly the amygdala (emotional and fear center), hippocampus (important for memory and learning), and frontal lobes (involved in concentration and decision-making).

Stress can cause issues with emotions, memory, learning, concentration, and decision-making due to its effect on these brain areas. The video highlights that becoming fitter through exercise can stabilize the HPA axis, making it less reactive to stress. This helps prevent dramatic spikes in cortisol levels during stressful situations, thereby safeguarding the brain from stress-related changes. Exercise, like meditation and mindfulness, is also shown to potentially reverse some of the negative effects of stress on the brain. In summary, physical exercise contributes to not only a fit body but also a calm and well-functioning brain.

Emotions and the Brain - Sentis

This video discusses how emotions such as love, hate, happiness, and fear significantly influence our behaviors, both helpful and unhelpful. They stem from the brain’s detection of threats or rewards, leading to the release of chemical messages that create emotional responses. For instance, threats trigger stress hormones like adrenalin and cortisol, preparing us for fight or flight, while rewards release feel-good chemicals such as dopamine, oxytocin, and serotonin. Often, our emotional brain reacts before our rational brain, leading to overpowering emotional responses that can hijack our rational thinking. While many of these responses are subconscious, our thoughts can influence and sometimes amplify our emotions, showing the importance of managing them through conscious thought. This understanding and regulation of emotions are crucial for taking control of our brain and achieving our goals.

Mapping Emotions in the Body - American Museum of Natural History

The Attachment Theory: How Childhood Affects Life - Sprouts

The video explains attachment theory, emphasising the importance of a strong emotional bond with a primary caregiver in early life for healthy development. It outlines how secure attachment leads to confidence and success, while insecure attachment, characterized by anxiety and avoidance, can lead to trust issues and relationship difficulties. The video uses the story of the Smith family to demonstrate how different life events shape various attachment styles in children. It also discusses the long-term impacts of these attachment styles on personality, health, and social interactions, highlighting the critical role of early childhood experiences in shaping future behaviour and well-being.

How To Use The Choice Point In Acceptance And Commitment Therapy (ACT) - Lewis Psychology

This video will explore the ACT Choice Point, a tool used in Acceptance and Commitment Therapy (ACT). It’s designed to conceptualise problems, set therapy agendas, establish goals, and increase self-awareness. The video explains the ‘away’ and ‘towards’ arrows in the Choice Point diagram, illustrating behaviours that either move us away from or towards the life and person we aspire to be. Through the example of Malcolm, it demonstrates how identifying ‘away’ moves (like avoidance and unhealthy coping) and ‘towards’ moves (actions aligned with personal values) can help in making positive changes. The video emphasises the importance of unhooking from negative thoughts and emotions to engage in value-driven actions, showcasing the Choice Point’s utility in visualising and addressing personal challenges.

How Your Gut Bacteria Controls Your Mood - Lewis Psychology

This video explores the relationship between the gut microbiome and mental health, particularly focusing on how gut bacteria affect depression. It highlights that 95% of serotonin is produced in the gut, not the brain, and discusses how antibiotics and diet can impact mental health through changes in the gut microbiome. The concept of ‘psychobiotics’ is introduced, suggesting that probiotics can positively influence mental health. The video also challenges the traditional chemical imbalance theory of depression, emphasising the significant role of the gut-brain connection in mental well-being. Lastly, it encourages dietary changes to improve gut health and, consequently, mental health.

E-Books

Finding Connection using The 4 Pillars of The In Sync Method

Welcome to this mini workbook designed to help you explore and strengthen the 4 Pillars of a Balanced and Connected Life. These pillars are essential for maintaining harmony and well-being. Let’s embark on this journey together and make small, meaningful changes that can lead to a more fulfilling life.

Let's Connect

Hello, I’m Amanda. To make an inquiry or to schedule a consultation, kindly fill out this form. Alternatively, if you prefer a more personal touch, feel free to visit our contact page and give me a call. I’m here to listen and guide you on your path to wellbeing.