blog Archives - Rosalyn Palmer Transformation Expert

Life often seems like a maze

Rosalyn Palmer — Fri, 25 Apr 2025 09:52:45 +0000

Life often seems like a maze from which we can’t escape, and many of us get stuck by focusing too much on things we can’t change.

This can make us feel powerless and overwhelmed, leading to frustration, disappointment, and even anxiety.

Imagine we’re all sailors on a big ocean. Sometimes, we get caught in strong currents that we can’t control. These currents can be like problems or situations that feel beyond our reach. The more we worry about them, the more we give away our power and let our emotions take over.
It’s the same for swimming in a current.

When I lived on the island of Eleuthera in The Bahamas we went swimming from a place called The Current. The kids were encouraged to get in and let the current take them as we all knew it ended up safely on a beach about a mile away. Adults would go with them and the rest would wait on the beach to greet them. An important safety lesson.

Here’s the thing: we have a choice. We can go with the flow sometimes, stop resisting what is outside our scope to change and shift our attention to something more within our control.

This is where mindfulness comes in.

Mindfulness means being aware of the present moment. When we’re on “autopilot,” our thoughts and feelings control us. But when we’re mindful, we’re like the captain of our ship. We can notice our thoughts and feelings without letting them control us. We can decide what to influence, what to go with and what to let go.

Imagine you’re making a colourful tapestry. Some threads are things you can control, like your actions, thoughts, and intentions. Other threads are things you can’t control, like the past or what others think. You can weave these threads together to create your own unique design.

Remember, this isn’t a complete list. There are more things you can add on both sides. But it’s a good start. By being mindful and focusing on what you can control, you can empower yourself and feel more in charge of your life.
So, be in the moment. Let your thoughts and feelings pass through you without getting caught up.

Put your energy into what you can control. You are then behind the steering wheel of your own journey.

Book your Discovery Call here – click here

#leadership #emotional #insecurity

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It’s not just senior management….

Rosalyn Palmer — Fri, 15 Nov 2024 11:50:46 +0000

🚫 Is Burnout Your Unseen Badge of Honour?

In today’s high-octane professional landscape, burnout is often perceived as a badge of honour, a rite of passage, or even a mysterious external force that sneaks up on us. But here’s the truth: You are the ultimate guardian of your well-being, and recognizing the early signs of burnout is crucial.

💡 Feeling Exhausted and Overwhelmed? Don’t brush it off . Burnout has become an epidemic in our hyper-competitive world, impacting professionals from every corner of the workforce.

🚨 Unmasking Burnout’s Subtle Stages 🚨
From the initial whispers of excessive stress to the later stages of detachment and cynicism, the journey to burnout is often a silent and gradual one.

🌟 Stage 1: The Subtle Unease At first, burnout might appear as a subtle unease. You might lose interest in your work, struggle to find inspiration, and battle with concentration. Many view this stage as a temporary slump, but beware, it could be the start of a perilous journey.

🌟 Stage 2: The Rising Overload As burnout progresses, the workload can feel overwhelmingly heavy. Longer work hours, self-care neglect, and perpetual stress become your companions. Physical symptoms like headaches, fatigue, and insomnia may make an unwelcome appearance. These are signs that your mental and physical well-being is at stake.

🌟 Stage 3: The Breaking Point Without intervention, burnout reaches its breaking point. Morning lethargy becomes the norm, and emotions take a turbulent ride with heightened irritability, mood swings, and a detachment from work and personal life. Severe health consequences, including depression and anxiety disorders, may loom on the horizon.

🛡️ Protect Yourself and Your Team
To shield yourself and your colleagues from burnout, it’s crucial to be vigilant. Watch out for chronic fatigue, dwindling productivity, growing cynicism, and a loss of passion for your work. Pay heed to physical red flags such as headaches, tense muscles, and shifts in appetite or sleep patterns.

Remember, burnout doesn’t strike overnight.

By taking proactive steps and acknowledging the signs, you can safeguard your well-being and regain a healthy work-life balance.

I managed, while working for 20 years in the crazy world of London PR companies to keep burnout at bay. Just. I thought I’d dodged a bullet but the real fallout came after I sold my business and ‘retired’. Cancer. Divorce. Loss.

Have you experienced burnout first-hand? Share your story in the comments below. Let’s raise awareness and support each other in the journey towards workplace well-being.

#BurnoutAwareness #MentalHealthAtWork #WorkplaceWellbeing

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As a clinical/RTT hypnotherapist

Rosalyn Palmer — Fri, 11 Oct 2024 14:23:20 +0000

I’ve seen how prioritising work can come at the expense of personal well-being. It’s important to find a balance that includes kindness to oneself and others.

Define what ‘having it all’ or success means to you. It’s not just about financial abundance, but also meaningful relationships, a fulfilling career, good health, personal growth, and having fun.

And feeling good.

Kindness and the act of giving can release feel-good hormones that promote better physical and mental health. Much research shows that engaging in acts of kindness makes you happier.

Kindness is not the same as being nice. While being nice is about being pleasant and agreeable and doing what we think we should, kindness is much more.

I love the idea of being kind and paying it forward.

I first discovered Random Acts of Kindness in the early 1990s when I was attending Tony Robbin’s ‘Unleash The Power Within’ course. At the time social media was in its infancy so we purchased packs of cards that had an angel on the front and then some suggestions for blessing others with random kind acts. Suggestions included paying for the groceries of the next person in a store. Leaving money for 10 coffees for the next people to come into a coffee shop similar random and anonymous kindnesses.

Kind people have worked out that we are all human beings and not human doings and that as we get caught up in the relentless busyness of daily life, we strive to do our best even if this often falls short.

Charles Glassman sums it up nicely and says:“Kindness begins with the understanding that we all struggle.”

Kindness is about authentically being yourself and accepting others for who they are.

It means treating yourself and others with empathy and comprehension in the current moment.

Every one of us has the ability to inspire others to believe in the existence of good-hearted individuals in this world. So start by bringing the positive change you want to see in the business world and beyond; be kind to yourself and others today 🙏🏽

#kindnessmatters #kindness #selfcompassion #compassionateleadership

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During life’s chaos

Rosalyn Palmer — Fri, 04 Oct 2024 12:02:33 +0000

During life’s chaos, a single moment can spark profound change.

For me, it was a simple yet powerful statement from my Ayurvedic doctor back 1998: “I don’t know whether to put my money on your physical or nervous breakdown coming first, and both sadden me.”

Back then, I was the quintessential overachiever, wishing fervently for a 26-hour day just to squeeze in more tasks and maybe steal a moment to catch my breath. I tried everything to fend off the looming threat of burnout.

Yet, despite my escape, selling my successful PR agency and large house in London and ‘retiring’ to the Bahamas aged 40, my previous over-extended lifestyle caught up with me. Cancer stuck, as did divorce and more. But through adversity comes growth, and through growth comes wisdom.

I could have intercepted the downward spiral before it gained momentum. That’s when I devised my antidote, a holistic strategy to not just survive, but thrive:

✅ Strategies to Banish Stress/Overwhelm
✅ Time-Management Magic
✅ Revamped Self-Care
✅ Embracing Balance and Flow
✅ The 5F’s for a Balanced Life Strategy: Friends/Family, Fitness (Mind & Body), Faith, Finance, and Fun

Join me as we rewrite the script of success and embrace a life of harmony and fulfillment. It’s time to thrive, not just survive. Are you ready?

DM me to arrange a free discovery call to see how I can support you or ask for my free eBook ‘How to calm your mind and boost your body in troubled times’.

Book a Discovery Call at – Click here
#stressmanagement #elevateyourlife #wellbeing #selfcare #BalancedLiving #WellnessJourney #MindBodySoul

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Let’s get real for a second.

Rosalyn Palmer — Fri, 13 Sep 2024 11:26:27 +0000

Ever had that nagging feeling that maybe, just maybe, you’re not as awesome as everyone thinks you are? Yeah, that’s Imposter Syndrome.

Imposter Syndrome isn’t some fancy diagnosis or permanent condition.

No, it’s just our brains playing tricks on us, making us doubt our awesomeness. It’s like having a nagging voice saying, “You’re not good enough.”

But here’s the thing: You are enough! Seriously, you’ve got skills, talents, and achievements that will last you a lifetime. It’s time to give yourself some credit where credit is due.

So, how do we beat this sneaky impostor at its own game? Well, it starts from within. Own your greatness, believe in yourself, and trust that you’re capable of achieving amazing things.

Think of it as a pep talk from your inner cheerleader. You have what it takes to silence those doubts and show the world what you’re made of.

So, here’s to ditching the imposter and embracing the real deal – YOU! 🚀✨

Ready to rewrite your story so that being an imposter is something you used to do? Just drop me a line for my FREE ‘10 Ways to Beat the Imposter’ worksheet at hello@rosalynpalmer.com

Click here to book your call.

#impostersyndrome #selfesteem #innerwork #selftalk #goodenough #Empowerment #SelfLove #ConfidenceBoost

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“Quiet quitting”

Rosalyn Palmer — Fri, 16 Feb 2024 13:31:07 +0000

“Quiet quitting” refers to a situation where employees disengage from their jobs and the organisation without openly expressing their dissatisfaction or resigning.

Instead, they become emotionally detached and disinterested, which can lead to reduced productivity, decreased morale, and ultimately, a decision to leave the company quietly.

Let’s analyse the factors within the “Pyramid of Quiet Quitting” from the base upwards:

1. Base Level: Lack of Trust

Trust is fundamental in any human relationship, including the one between employees and their organisation. When trust is lacking, employees may experience feelings of insecurity and uncertainty. This can manifest as increased stress and anxiety as they question the reliability and integrity of their employer.

2. Level Above: Lack of Consistency

Inconsistent policies, procedures, or management can create a sense of chaos and unpredictability in the workplace. Psychologically, employees may feel a loss of control and stability. This can lead to increased stress and a feeling of being on edge, as they can’t anticipate how things will unfold.

3. Middle Level: Lack of Feeling Valued

Feeling undervalued or underappreciated at work can have a profound impact on an individual’s self-esteem and self-worth. Psychologically, this can lead to feelings of frustration, low self-confidence, and even resentment. Employees may question their own abilities and value to the organisation.

4. Level Above: Lack of Sense of Belonging

A sense of belonging and being part of a community at work is crucial for psychological well-being. When this is missing, employees may experience feelings of isolation and alienation. Psychologically, they may suffer from loneliness, which can lead to anxiety and depression over time.

5. Upper Level: Lack of Communication

Poor communication or a lack thereof can create a sense of disconnection and frustration. Employees may feel unheard and unimportant. This can lead to psychological stress as they struggle to understand their roles, expectations, and where they fit within the organisation.

Understanding these psychological impacts at each level of the “Pyramid of Quiet Quitting” is essential for organizations.

It highlights that quiet quitting is not just about reduced productivity but also about the emotional and psychological toll it takes on employees. Addressing these factors requires fostering a workplace culture built on trust, consistency, appreciation, a sense of belonging, and effective communication.

When these psychological needs are met, employees are more likely to engage with their work and organization, reducing the risk of quiet quitting and turnover.

#employeerelations #employeeengagement #quietquitting

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Check your brain filter, be aware of bias, and trust your heart.

Rosalyn Palmer — Wed, 25 Jan 2023 14:04:48 +0000

Recently I have been conducting team development training with a company in Derbyshire. It has necessitated a lot of preparation and several trips on roads busy with tourists.

It has led to some fantastic feedback.

One of the exercises has really changed how they see both the business and their own lives.

It focuses on the R.A.S. (Reticular Activating System). This is a part of the brain that acts like a filter or a lens for how we see the world.

I don’t know about you, but when I was a child, I had the rather naïve view that the way I saw the world was how the world was. That other kids were like me. That they had a mum and a dad and liked cream of tomato soup with a cheese sandwich for tea.

Today, with holograms and digital manipulation — I’m watching a great television thriller about this presently, The Capture on BBC — it is difficult to even know if what you see with your own eyes is real.

NATO defines the newest form of warfare as cognitive warfare — a battle for the brain of civilians, to influence how we think.

We are living in what is now called a ‘post-truth’ society where things that many of us held to be true as a child have been proven to be wrong. Where opposing sides both claim to be right. Where it is hard to know what to believe.

The term post-truth was declared the word of the year 2016 by the Oxford English Dictionary. It described it thus: ‘Relating to or denoting circumstances in which objective facts are less influential than appeals to emotion and personal belief.’

So, if it all boils down to personal belief then how do you believe the right things? How do you make your truth as true as possible?

Because tapping into your own truth is scientifically proven to be very calming and empowering.

It makes you more certain of what you believe and who you are. Less vulnerable to the attacks or doubts of others, like an anchor in a sea of uncertainty.

Which brings us back to the R.A.S.

This ‘filter’ in our brain is designed to stop it from overloading and allows it to focus on the most essential information.

At any moment the brain is being downloaded with millions of pieces of information. It stops from crashing (like a computer trying to download several massive programmes at once) via this filter that becomes so effective over time that it may stop you from letting in new or opposing information.

For example, you grow up in a family and society that thinks that dogs always bite you and are disease ridden. This does happen in some countries even today. So, when you meet someone and they suggest you go out and buy a dog as a pet you say NO! It will take a lot of persuasion and probably encountering many friendly clean dogs before you even entertain the idea that they can be good to be around, let alone have in your house every day.

Rather like having to check the filter on your water purifier or tumble dryer, you need to check this filter in your brain too.

Check what you are allowing yourself to be aware of.

Are you so caught up in your old thoughts and inherited beliefs that you can’t even entertain new possibilities?

The trick is to aware of your biases, check your filter and trust your heart.

“It’s not information overload. It’s filter failure.” — Clay Shirky

Get in touch if you would like to find out more or discuss this further – https://rosalynpalmer.com/contact/

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What is Duty?

Rosalyn Palmer — Wed, 09 Nov 2022 13:17:49 +0000

Duty: how do you balance daily your duty to your clients, shareholders, staff?

to your family, to yourself and beyond that, to your community or what you believe in?

What is duty?
noun
1. 1. An act or a course of action that is required of one by position, social custom, law, or religion.
2. 2. Required action or service: synonym: function.
3. 3. Active military service.

Duty is a word that peppered the many commemorative editions of newspapers recently upon the passing of Queen Elizabeth II.

Duty is something that was very much the bedrock of values for my late mother and father and I was reminded about the duty that soldiers in World War II gave when I was on my weekly beach walk yesterday.

I was stopped from my normal route as there was an incendiary device. Upon enquiry, it seems that an unexploded WW2 bomb had been found in the sand dunes I was only strolling along last week.

So, I turned around and went a different way.

On this route, I spotted a Pillbox. Picture below 👇

They dot the entire Lincolnshire coast and waterways still.

Whenever I see one, I think about those soldiers on cold, miserable nights in those square fortresses, their guns pointed out to sea knowing it was their duty to stop an invading enemy.

So, what of duty today?

I’m sure you work daily to do your duty to many.

So many duties.

How do you get the balance right?

I ask myself this regularly.

Where is the line between my duty to my own mental and physical wellbeing and my duty to others?

It’s relatively straightforward. I’m grounded, directed, held in lane by my moral code and values.

By the hard-earned knowledge that balance comes from the 5Fs (faith+fitness+friends/family+finance+fun).

I see it as my duty, during the 20 Minute discovery calls I have with potential clients to tell them if needs be that I’m not the therapist or coach for them.

That if they’re looking to be ‘fixed’ and not put in the work for themselves that I’m not the one they want to work with.

Some years ago, I had a client terminate her programme early.
She felt let down by me because she felt it was my duty to hold her accountable to the actions that we agreed for her each week.
I didn’t.

Now my terms and conditions clearly state this.

I’m not an accountability coach.
I work with grownups who hold themselves accountable, but I will give them every bit of guidance and support and help to allow them to do their duty to themselves to make that change.

Below is me on the beach. 👇

Balancing my life with fresh air and freedom.
Plus, the Pillbox.
Thanks to those brave soldiers who did their duty all those years ago.

What’s your definition of duty?
What do you feel you have a duty to do or to whom?

Want to explore if your values are supporting you? Book that 20 minute call and discover if we a fit and take away a blueprint for balance here: bit.ly/306cVJK

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Do you need some words of comfort today?

Rosalyn Palmer — Wed, 12 Oct 2022 10:31:57 +0000

Do you need some words of comfort today?

Have you heard of phonagnosia?
It is an inability to recognise voices.

Dr Brad Duchaine, an expert on phonagnosia says:

“Voice recognition may not seem as important as face recognition, given that failing to recognise someone in front of you can cause much more social anxiety than not recognising them over the phone. Yet we rely on voice recognition in our day-to-day lives, to identify people on the phone or those speaking on the radio.”

The old voice memo recorder is now my only link to the voice of Joyce, my Mum, who died 16 years ago.

When I was living in London, living the high life in PR for 20 years and then for five years living overseas in the Bahamas, we would try to speak every single day (hurricanes and terrible phone lines and internet allowing).

One day, I got to the phone just as the ansaphone kicked in and accidentally recorded our entire conversation. Nearly an hour of mother/daughter chit chat.

I bought that tape back with me upon my return to live in the UK and found that it fit an old voice memo recorder that I’d used back in the early 90s as part of my must-have PR and media kit!

About 6 years ago when I was going through a rather dark time I awoke one night to hear my Mum’s voice in my bedroom.

It was surreal!

For some reason the recorder had switched itself on and there she was, chatting away.

Now whatever your opinion of otherworldliness is, I felt it was a very reassuring sign.

That she was still watching over me. Like the robin I see in the garden most days.

That tape is really old now and doesn’t always play well but somehow it is a link to the love my Mum and I had for each other.

It is more than a throwback.
On Thursday or anyway.
It is a link to my Mum.
A voice of reassurance.

What throwback item links you to someone or something you love?

P.S. If one of the voices that troubles you is the negative one in your head, welcome to my FREE webinar on how to put it on mute: https://lnkd.in/eUXGM6b4

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Time to embrace change and be delighted by disruption

Rosalyn Palmer — Fri, 08 Apr 2022 08:38:59 +0000

If you are planning a rail journey at any time you will want to check for any disruptions to the service, especially when there may be snow or leaves on the line. Disruption is usually not seen as a good thing.

After Christmas I heard someone telling a friend about what they had done over the festive period. They ended with the words: “It was nice but I’m happy we are all back to normal now and that disruption is over.”

Wait. What?!

What a strange way to describe a time of goodwill and joy, a time to rest and reset — a special time of the year that you probably spent weeks preparing for.

What you need to recognise is that we are hardwired in the primitive parts of our brains to like patterns and habitual behaviours.

‘We survived because we adapted so remembering that change is key to growth is wise’

Habitual equals safe.

Familiar equals staying alive.

That is why when a relationship ends, or we are facing massive upheaval, it can feel almost as if we are facing death and destruction.

To our brains this is the case.

Yet, as a species, we have come a long way since the safety of our cave and tribe. At some point someone ventured beyond the horizon and found new land, new animals and worked out ways to deal with them.

We survived because we adapted so remembering that change is key to growth is wise.

Breaking familiar patterns is essential to create different futures.

The kind of people who change the world are disruptors.

Many innovations came out of the second world war in this way, jet engines, for example.

The first Allied plane to use jet propulsion took flight on May 15, 1941. Though jet engines didn’t really impact the war they transformed both military and civilian transportation in the following years.

Today, there are lots of disruptive innovators, a term coined by Professor Clayton Christensen at Harvard Business School.

For example, Uber. They don’t own any vehicles. Years ago, in London, I would only get a black cab as they were safe and the driver had ‘the knowledge’. Yet, the last time I jumped into a black cab the driver told me he was retraining as a plumber because Uber and satnavs had wiped out his trade.

You may be thinking ‘how can I change things really’?

Well-being a disruptor is something that ordinary people can do.

Like George Bailey in the movie It’s A Wonderful Life, you may need an angel, or at least the gift of perspective, to realise just how much you have impacted positively those around you.

We are all capable of this sort of disruption.

To get familiar with it you can start small.

Start by stopping resisting change or seeing things that are different as chaotic.

Change your vocabulary about what is happening. Instead of saying it was ‘disruptive’ perhaps say it was ‘different’ or ‘made a welcome change’.

You will win at life if you believe you can handle what’s on your plate and change your view and vocabulary about events, even different, messy, occasions like Christmas or moving home.

You will be amazed at the possibilities it can open you too.

To talk about this more book a discovery call with me – https://rosalynpalmer.com/contact/

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