Words to myself, at 10, 15, 18, 21, 32 and 35

IMG_8161I am really proud of how this little girl has turned out.

If I had the chance to say something to her at the age of 10, I’d say things get a lot better. The days won’t always be so dark. You won’t always be bullied and this is making you much, much stronger.

If I had the chance to say something to her at the age of 15, I’d say that you are incredibly beautiful, and strong, and perfectly enough. You have always been perfectly enough. Let those who love you support you.

To her at the age of 18, I’d say this relationship is not good for you. Know that others love you so much and the world isn’t going to end if you break up with him. You will learn to value and love yourself and how to stand up for yourself. You’ll learn how not to be emotionally blackmailed.

To her at 21, I’d say that others don’t love you because of your grades and your achievements. Truth be told, these things matter quite little in the larger scheme of things. People love you just because you are you. No matter what.

To her at 32, I would say that you don’t have to be a perfect mum, wife, daughter, employee. You don’t have to be perfect, full stop.

And to her at 35, I’d say you’ll hit rock bottom, but the only way is up. And what a fabulous journey it’s going to be. I promise. Things won’t always be easy, but you’ll finally have learnt to love yourself. And it’s then that you will truly be able to give, give, give. God had a plan for you after all. And you’ll be filled with gratitude.

Looking forward to whatever’s round the corner. This world is so big and so full of promise.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Rest is not a dirty word

IMG_8143I was talking to a client last week about the importance of proper rest. So many of us are ultra-focused on achievement, reaching our goals and ticking things off on our ever-growing to-do lists, and we forget that rest is not a dirty word.

So we keep going until we’re exhausted and irritable, because we always cope. Don’t we? But then we reach breaking point and we crash, and after recovering we have to take time to put all our pieces back together.

Rest (and not as a last resort) is not only warranted but necessary. Even machines need regular servicing.

Today, why don’t you take time out to do nothing but sit with a cuppa and a book or a drawing pad, calming music in the background, and take a break from the doing to just be?

And massage. Definitely have a good massage.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Beat

It’s Eating Disorders Awareness Week and I’m supporting the #sockittoeatingdisorders campaign by @beat.eating.disorders.

I was anorexic (and briefly bulimic) the year I turned 15, and I still remember the trigger which was a throwaway comment from my gymnastics coach about how I’d put on weight. I lost nearly 20% of my body weight over that year, could no longer sit without pain as I had no fat left, and my hands could encircle my waist. I recovered and avoided hospitalisation through lots of love from family and close friends. I am no longer anorexic, having learnt to actually love food while at University and in the intervening years to finally love myself too. Which is a good thing, because a few years ago someone in the queue behind me at work commented quietly about me, “So she does eat after all.”

Beat provides support, tackles barriers to desperately needed treatment, and challenges the stigmas around eating disorders. Education and understanding is important – a thoughtless comment in itself might not normally have much significance, but when you’re already battling several psychological factors, sometimes the combined heft is enough to push you over the edge.

So everyone, please be aware, be kind, take care with your words and don’t be afraid to be there to support people when they fall.

You can support Beat in this important work too. If you’re in the UK you can easily donate directly from your mobile phone by texting the code UAUA05 followed by your donation amount to 70070 – for example, to donate £10 text: UAUA05 £10

To anyone who’s battling right now: talk to someone. It’s possible to recover and you are worth the fight.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Goodbye 2017, hello 2018

A year ago today, I bid goodbye to my year of crisis. In 2016 depression got the better of me and I spent the rest of the year hauling myself back to a better place. I learnt lots of things, including how to take much better care of myself. Like how not to take things personally, leaving work in the office, knowing when to say no, making micro-resolutions, not sweating the small stuff, and embracing lots of new experiences. I started playing rugby and running regularly, joined a choir and dabbled in acro yoga, and attended my first music festivals and live gigs.

2017 has been kind to me, and I’ve been kind to myself. I’ve been altogether more sanguine about life. I completed my postgraduate qualification in career development and coaching, then took the plunge with a year-long work sabbatical. In just two months since leaving the 9-5 in October, I’ve launched Quiet Space, established a website and social media presence, networked, designed and developed programmes, and learnt so much about business development, branding, sales and marketing. None of this has actually felt like work, because I finally feel like I’m doing what I should be. And above all – I’ve been proud to be part of the transformational journey of my amazing clients.

I have lots of plans for 2018, but for now I’m looking back to appreciate all the things I’ve achieved. I’m proud of myself, and enormously thankful for all the love of my family and friends, who’ve gotten me through it all.

Look back on 2017 and see just how far you’ve come. Notice what skills you’ve learnt. The insights you’ve had. The people you’ve helped. The new experiences you’ve embraced. The challenges you’ve faced head-on. The friendships you’ve made. You are amazing. I guarantee it.I wish you all an amazing 2018. Love is louder than all of it.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Show them you’re worth it

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Just a few days left of 2017; time to do a final bit of soul-searching!

What were your adult relationships like this year? Were they a healthy meeting of minds; a set of equal partnerships? Or did you fear what others were saying about you? Did you feel judged? Were you a doormat?

If you want people to treat you differently, first you have to show them how you should be treated. Start by looking inward. Healthy relationships start with you being whole and valuing your worth. You need to realise your value and start to treat yourself differently before you can show the world you’re worth it.

I’ve been there. It’s hard. But I’m here to show you that it is absolutely possible. Come follow me and let’s be awesome together in 2018!

With love, Natalie x

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Reclaim your freedom

Movement is the freedom of the body. But the mind finds its freedom in stillness. Let your body move. Find your mental quiet.

Too many of us have minds that never stop working and bodies that don’t work enough. Reclaim your balance and your freedom. Move. Find your mental quiet.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Coaching on the Run

This is me and my running buddy, Maria, on one of our favourite routes. We started running together in January 2016 and have since shared rather a lot of miles, not to mention laughs, tears, and confidences. We’ve compared bruises; talked about kung fu and rugby, religion, politics, relationships and much more; and supported each other through a mental health crisis, relationship problems and work woes. She is an amazing woman and mother whom I am very fortunate to be able to call a friend.

These photos were taken today on a gorgeous run, during which we talked about Gavin and Stacey and British Bake-Off, David Tennant’s red silk pants in Don Juan in Soho, Adrian Scarborough and Noel Fielding (although no one could actually remember his name), and also had a couple of rather exhilarating sprints.

Running’s been there in the times when things weren’t quite as jolly, too. Logging the miles, along with the supportive companionship, helped me stay sane and get the necessary headspace to deal with what life was throwing my way.

This is why I like to take my coaching clients outdoors for some of our sessions. Quiet Space’s Coaching on the Run programme brings a different dimension to the coaching process. The natural environment, distance from the stress of home or the workplace, physical exertion, more headspace – the combination can have a cathartic effect that can be a real kickstarter for coaching. Drop me an email at enquiries@quietspacecoaching.co.uk to find out more.

You don’t need to think of yourself as a ‘runner’ to reap the benefits that the outdoors can have for mental health and wellbeing – you can do any combination of walking, jogging or running and it doesn’t matter how slow or fast you go. A mile is a mile, and you’ve got this.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Self-care

Drawing of a flower
I’ve been thinking about self-care. The course of 2015/16 for me was a year of crisis, during which I learnt how vital it is to be nice to yourself. Everyone’s needs are different, but I thought I’d share some of the things that helped me recover my sanity and wellbeing.

1) Running and spending time outdoors
2) Singing in a choir
3) Leaving work in the office
4) Seeking out new experiences
5) Listening to lots of new music
6) Giving and getting hugs (and flowers!)
7) Not taking things personally
8) Knowing when to say no
9) Making micro-resolutions
10) And remembering:
– Not everything has to be excellent
– No one has everything sorted out
– Sometimes it’s all just stuff.

What do you do for self-care?

– Written by Natalie Snodgrass Tan, Quiet Space Ltd