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Hi you and hi 2024! Mid-January, and I'm finally feeling back on track after kicking off the new year with a flu. It has been such a pleasure to be back in my routines again - working out, eating well, work from the office and keep making plans for the year. 2024 Every year I create a vision for myself, by writing down reflections, actions and goals for the new year ahead. I map out how I want my life to be, going through all aspects of life. Everything from STYLE PITCH I am so excited to simplify and personalize my wardrobe even more. Being really strict, I'm in the process of mapping out my style - to give myself a clear strategy to follow that'll make me stay me. Researching the topic I found this podcast episoe - "The Style Pitch" by Säker Stil, that share a great guide on how to it. Hold on, will share more on this topic later on! HORMONAL BALANCE Reading my recent articles, for example this one, you'll see that the art of balancing hormones is something I'm trying to master right now. I'm soon one month in on quitting caffeine, adding key supplements etc - and I already feel major shifts in my well being. It's crazy! HAIR Can't WAIT to go to my hair dresser next week! Then 2024 can start for real haha. MINDFUL MOVEMENT A game changer for me lately has been to do all my workouts with the "mind-to-muscle" and "time-under-tension" mantra. Really focusing on the movement, explore the movement and pay proper attention to where in my body I feel it is challenging but makes me leave the workout very fulfilled. COSRX My best skincare friends rn is the Cosrx All In One Cream & COSRX Advanced Snail 96 Mucin Power Essence. Can't without! See you next week, with a fresh hair and mind <3 Read previous Working It Out Somehow.

The REAL reason why we are lonely, loveless and depressed. Wise words by the love expert Alain De Botton, The School of Life. These was the pice of the puzzle and words I needed to soothe my current mental state. I’m always looking to understand myself and expand my self awareness. I’ll be honest and fully vulnerable…, I’ve been struggling mentally lately since starting with my daily somatic training. Unresolved emotions surfaced and it’s been truly painful but necessary for my healing. Over the past couple of years I have become more aware of trapped emotions and sadness I still haven’t truly understood resulting in depression. I do my my best to manage my mental health, however at times it does become too overwhelming and outside help is needed. This episode truly resonated and helped comfort and soothe some of the mental struggles I go through. I found this knowledge and perspectives incredibly empowering and self accepting. I really recommend you gift yourself the time to listen if you are interested in understanding yourself better, and most importantly give yourself a break. No one on this planet is perfect, and we have to stop expecting perfection from ourselves and other.s Life is unbelievably challenging when you have not processed emotions, or childhood trauma which keeps being repeated in adulthood. This repeated cycle most often do result in suffering and depression. Which is natural! Depression is sadness that hasn’t understood itself. When we have unprocessed emotions we will struggle mentally. So we need to find ways to properly digest and process our emotions and issues. What you are going through is natural based on what you have survived, remember that! You are not alone! I am speaking from experience and by doing so I hope to help lower the guard so we can meet each other in a more authentic and vulnerable state. Love Hannah xxx

At SOOTHE we love self care and anything that soothes and cares for our mental, physical and spiritual wellbeing. Dry brushing has become widely popular and here are some aspects behind the hype. Dry brushing is a self-care technique that involves using a dry, natural-bristle brush to gently massage the skin in the direction of the lymphatic system's flow. The lymphatic system plays a crucial role in maintaining the body's overall health by supporting the immune system, removing waste and toxins, and regulating fluid balance. While the scientific evidence supporting the specific claim of dry brushing for lymphatic drainage is limited, many people believe it can offer some potential benefits. Here are some of the benefits to consider: Image : sportyandrich.com Stimulation of Lymphatic Flow: Dry brushing is thought to stimulate the lymphatic system by promoting the flow of lymphatic fluid towards the lymph nodes, where waste and toxins can be filtered and eliminated. Exfoliation: Dry brushing can exfoliate the skin by removing dead skin cells, which may contribute to smoother and softer skin. Circulation Enhancement: The brushing action may also promote blood circulation, potentially aiding in nutrient delivery to the skin and supporting overall skin health. If you are considering incorporating dry brushing into your self-care routine, here are some tips: Use a natural-bristle brush: Choose a brush with natural bristles, as synthetic brushes may be too harsh on the skin. Brush towards the heart: Begin brushing at your feet and move upwards, always brushing towards the heart. This follows the natural flow of lymphatic fluid. Gentle pressure: Apply gentle pressure to avoid irritation or damage to the skin. The goal is to stimulate, not scrub. Avoid sensitive areas: Be cautious around sensitive areas or areas with broken skin, rashes, or infections. Frequency: Dry brushing is typically done before showering, a few times a week. It's not recommended to do it daily, as overdoing it may irritate the skin. BY: HANNAH ANDERSSON

*Trigger warning: This article addresses topics related to various forms of addictions, including alcohol, over exercising and eating disorders. It also touches on the topic of depression and suicide. BY: ALVA POLETTI For the purpose of this article, I find it necessary to firstly define the term "Addiction". According to the NHS, Addiction is defined as "not having control over doing, taking or using something to the point where it could be harmful to you." That being said, I've got what's commonly referred to as an addictive personality – easily getting hooked on, well, just about anything, from TV-shows (a very mild form of addiction) to over exercising, alcohol, starvation and binging. It has taken me many years to figure it out and plenty more therapy sessions to accept it, but I've come to the conclusion that I'm in a way allergic to the idea of going "all in", no matter what it is. I'm also the spitting image of the stereotypical psychology student, who's primarily studying to become a psychologist as a means to figure her own shit out and battle her own demons. Saying so, it's should come as no surprise to anyone that I chose the research question for my latest exam to be about the psychological, social, and neurological factors at play in - you guessed it - addiction. As I delved into my research, I stumbled upon a new term - "The Small, Hidden Benefit," and in a sea of fancy, academic terminology, its simple wording caught my interest. Unlike other clinical studies and scholarly articles that delve into the neurological aspects of addiction, this one felt like common sense, easy to understand. "The Small, Hidden Benefit" suggests that addiction, no matter how harmful, always serves a purpose for our mental health. Anorexia, for instance, gave me a sense of control during a tumultuous time, same with over exercising. Alcohol allowed my mind to quiet depressive thoughts and Bulimia made me tired which forced me to rest. The thing is though, that during these seasons of my life I am pretty sure I wouldn't have made it without these small hidden benefits even though they came with horrific drawbacks as well. When the world is pitch black (I mean really, really, really dark) and the only alternative to ending your life is numbing your mind through addiction, addiction is the only valid option. Because in true 'Camus' belief - suicide is the only way to fail at life. One of my fave sayings is "Do whatever keeps your boat afloat", and when the boat's about to sink, addiction might act as a temporary plug. It won't last and the boat will eventually sink if you don't deal with the underlaying cause, but it gets the job done until you realize you need a better, more sustainable solution. This way of thinking has also helped me forgive myself for past actions driven by addiction. I did what I had to do to survive, and in a way, jumping between various forms of addiction, though only serving as temporal aid, has kept me alive - not thriving and not forever but for a short while, kept me alive. Now, I solemnly hope you're not misinterpreting the message I am trying to convey in this article. I am by NO MEANS advocating for or excusing addiction. Burying yourself under layers of harmful behaviours and numbing substances will eventually drain you of life the way a dementor sucks the soul out of you. Addiction will keep your boat at the surface but it will convince you to throw everyone and everything else overboard to minimize the weight. Put simply, it will ruin your relationships, kill your career and diminish your dreams. The message of this article is rather to emphasize the importance of being more forgiving and less judging of yourself and instead focus on which or what need the addiction is helping you to meet. Finding the "Small Hidden Benefit" and acknowledging the negative consequences of your addiction is half the journey to sobriety. Once you've found it, the work begins to discover a healthier way to meet that same need or achieve that same high. But that's an article for another day. Over n' out, Peeps!

Occasionally dealing with quite an annoying PMS made deep dive in the subject lately - and I decided to pay proper attention and take proper actions to support my hormonal balance. The past months I've been quitting caffeine and customizing my intake of supplements. I've been extra aware of my alcohol, sugar, gluten and diary intake and I've been adjustingthe intensity of my workouts to my cycle. So far, so good! Going on this journey, I've found great daily education and reminders from the below Instagram accounts, check them out; HORMONA.IO Hormona.io is a cycle tracker app, that comes with a clear overview of the cycle phases so you easily see where you're at today. It gives you an insight in your general well being of the day, how you can support your cycle through food and nutrition and how you can boost your body with physical activity. In addition to that there's interesting articles and yummy recipes. The Instagram feed is filled with hormonal health life hacks and educational posts that give valuable insights. WOMEN.SYNC Searching for alternatives to coffee, I discovered Womensync. I've heard of them before, but I've never realized how many great products and recipes they have. I now start every morning with their lovely Chicca Roast. I love all their recipes of healthy treats! Some of their podcast episodes (yes they run a podcast too!) has been really useful for me to understand how diet and supplements can relieve PMS. NOT YOUR CREME This lovely account creates easy and educational posts on hormonal health and skincare. Great and clear reminders on WHY and HOW to take care of our hormonal health + loads of great skincare deep dives! By: Elin Tranberg

Here Are The Self Care Trends SOOTHE Founder Hannah Believes will Play A Big Part In How We Care For Our Health And Wellbeing In 2024. Digital Detox Practices: Continued emphasis on digital well-being, with people incorporating regular digital detoxes, setting boundaries on screen time, and engaging in activities that promote mindfulness and presence. Nature Immersion: A growing trend in connecting with nature for mental and physical well-being, including activities like forest bathing, outdoor meditation, and nature retreats. Sleep Optimisation: Increased focus on sleep quality and creating a conducive sleep environment, with technology and innovations to support better sleep habits. Mindful Technology Use: Integrating mindfulness into technology use, with apps and devices designed to promote mental health, bio-hacking, stress reduction, and digital balance. Personalised Wellness Plans: Customised self-care plans based on individual needs, preferences, and health goals, incorporating elements like nutrition, fitness, mental health, healing, personal growth, trauma management, and sleep. Holistic Mental Health: A holistic approach to mental health, encompassing practices such as therapy, meditation, breathwork, and creative outlets to address stress and anxiety. Community Well-being: Greater emphasis on communal self-care, with shared experiences, group activities, and community support contributing to individual and collective well-being. Empowerment and Self-Reflection: Self-care practices that promote self-empowerment, self-reflection, and personal growth, encouraging individuals to take an active role in their well-being. Art and Creativity for Stress Relief: The use of art and creative expression as a form of stress relief and self-expression, with activities like art therapy, journaling, and DIY projects gaining popularity. Accessible Mental Health Resources: Increased accessibility to mental health resources, including online therapy, mental health apps, and virtual support communities to make mental health care more widely available. BY: HANNAH ANDERSSON

Overcoming gym anxiety and building confidence to step into the gym is a common challenge for many individuals. Here are some tips to help you feel more comfortable and confident in a gym setting: Source: @christinanadin Start Small: Begin with small, manageable goals. You don't need to dive into an intense workout immediately. Start with shorter sessions and gradually increase the intensity as you become more comfortable. Educate Yourself: Familiarise yourself with gym equipment and basic exercises. Understanding how to use the machines and perform exercises correctly can boost your confidence. Many gyms offer introductory sessions or orientations for new members. Choose Off-Peak Hours: Visit the gym during less crowded times, like early mornings or late evenings. This can help reduce the feeling of being watched or judged, allowing you to focus on your workout. Bring a Friend: Having a workout buddy can provide support and make the gym experience more enjoyable. You can motivate each other and share the learning experience. Plan Your Workout: Prepare a simple workout plan and program in advance. Knowing what exercises you want to do and in what order can give you a sense of direction and purpose, reducing anxiety. Wear Comfortable Clothing: Wear workout clothes that make you feel comfortable and confident. Feeling good in what you're wearing can positively impact your mindset. Use Headphones: Listening to music or podcasts can help create a personal bubble, making you less aware of your surroundings and more focused on your workout. Focus on Yourself: Remember that most people at the gym are focused on their own workouts and goals. It's rare for others to pay much attention to what someone else is doing. Attend Group Classes: Group classes can provide structure and a sense of community. The instructor can guide you through the workout, and you'll be surrounded by others who may be feeling similar to you. Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. Building confidence takes time, and each successful workout is a step forward. Consider a Personal Trainer: Working with a personal trainer, even for a few sessions, can help you become more familiar with gym equipment and proper exercise techniques. Remember, everyone starts somewhere, and the most important thing is to focus on your own progress and well-being. Gradually, as you become more comfortable in the gym environment, your confidence will grow and you will feel the gym glow! BY: HANNAH ANDERSSON

Sleep is crucial for overall health as it plays a fundamental role in physical, mental, and emotional well-being. During sleep, the body undergoes essential processes, including tissue repair, immune system strengthening, and the consolidation of memories. Adequate sleep supports optimal cognitive function, enhancing memory, focus, and decision-making. It also contributes to emotional resilience and the regulation of mood. Insufficient sleep is linked to an increased risk of chronic conditions such as obesity, diabetes, and cardiovascular diseases. Additionally, sleep plays a vital role in hormone regulation, influencing appetite, stress hormones, and growth factors. Prioritising consistent and quality sleep is integral to maintaining a healthy and balanced life, promoting resilience against illness, and supporting overall vitality. Improving sleep quality involves adopting healthy sleep habits and creating an environment conducive to rest. Here are three effective ways to enhance the quality of your sleep: Source: Pinterest Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, optimizing the quality of your sleep. Create a bedtime routine to signal to your body that it's time to wind down. This routine may include activities like reading, gentle stretching, or relaxation exercises. Create a Comfortable Sleep Environment: Make your bedroom a comfortable and relaxing space. Consider the following: Mattress and Pillows: Invest in a comfortable mattress and pillows that provide adequate support. Temperature: Keep the bedroom cool, ideally between 60-67 degrees Fahrenheit (15-20 degrees Celsius). Darkness: Use blackout curtains or an eye mask to minimize light exposure. Noise: Minimize noise disruptions with earplugs or a white noise machine if needed. Screen Time: Avoid electronic devices before bedtime, as the blue light emitted can interfere with the production of the sleep hormone melatonin. Promote a Relaxing Bedtime Routine: Engage in calming activities before bedtime to signal to your body that it's time to wind down. Consider: Mindfulness and Relaxation Techniques: Practice deep-breathing exercises, meditation, or progressive muscle relaxation. Limit Stimulants: Avoid caffeine and nicotine in the hours leading up to bedtime. Limit Screen Time: Reduce exposure to screens at least an hour before bedtime. Light Exposure: Spend time in natural light during the day to regulate your circadian rhythm, and dim lights in the evening to signal that sleep is approaching. Source: Matilda Djerf Disclaimer: Remember that individual sleep needs vary, and it may take some time to establish new habits. If you continue to experience sleep difficulties despite making lifestyle changes, or if your sleep problems are chronic, it's advisable to consult with a healthcare professional for further evaluation and guidance. BY: HANNAH ANDERSSON

BY: ALVA POLETTI As we step into 2024, I feel like the world collectively embraces a sense of rebirth. Everyone discarding their "failed" paintings of life, eager to start anew with a clean canvas, hopeful that this year will usher in positive transformations. While we may not resolve urgent global issues like climate change, hunger, or world peace, one thing remains certain – capitalism and creativity prevails, and consequently so do beauty trends. Here's what's on our radar for 2024. EDIT: While proofreading this article, I'm realizing how negative I come across in the intro, hahaha. Apologies for my unfiltered critical thoughts on the world and capitalism. I stand by every word, but I also really want to highlight that although the beauty industry is a product of capitalism, it's also a facilitator of creativity and self-expression. My top beauty advice is always to invest in things you enjoy applying and wearing, rather than those promising to change or "improve" your appearance. I'd much rather buy a lovely eye shadow pallet that brings me joy than an unattractive tube of cream that makes promises - even if the promises are valid. Truth is that it doesn't matter if the cream promising to even out your skin tone, prevent wrinkles or reduce blemishes work, because if your mind doesn't change your reflection in the mirror, never will. Aim for happiness, not perfection, even in the realm of beauty. That's all, peeps, now, let's dive into the trends! SIDE BANGS Source: Getty / Eamonn M. McCormack (L); @bellahadid (R) While it's not my favorite trend on this list and I probably won't be sporting it I think it's a fun one to discuss since the early 2000s influences become so apparent. And, tbh, the main reason to why I won't be jumping on the side bang train is because I'm extremely lazy when it comes to my hair, and I sense this style demands quite a bit of effort to pull off. I'm pretty sure I'd probably end up resembling a 'wannabe cool 2000s kid' who just set up her Myspace account, hahah, and that's not the vibe I'm going for. CHERRY COLA LIPS Source: @kyliejenner This Bratz-inspired lip combo began trending in August 2023, and I firmly believe it's here to stay in 2024. The 90s/00s aesthetic has gained increasing popularity over the past couple of years, and we haven't even reached its peak yet. This lip trend won't just be embraced by "it" girls and celebrities; I reckon this trend will (literally) be on everyone's lips. BLUSH PLACEMENT Source: 'Sex and the City' I recall a time when blush wasn't in vogue. Full-coverage foundation and bronzer were all the rage, but after a decade of toning down the face's natural redness, the pink flush to the cheeks made a comeback. While I don't believe blush is going anywhere, I do anticipate changes in its application and nuance in 2024. Considering pop culture phenomena that trended this year (SATC, Barbie, and Mean Girls to name a few), I predict a return to applying blush on the apples of our cheeks instead of the temples. The nuance may shift towards a more red tone, and stray away from the cotton candy pink. Why this prediction? Because one of the driving forces behind the whole blush trend - Patrick Ta, recently shifted away from extremely pink blush, opting for a more natural rosy shade. Of course, this is purley speculation on my part, so take it or leave it, haha! "UNDONE" HAIR Source: @sofiarichiegrainge (L); @kyliejenner (R) Bear with me here. I'm no fool, and I fully recognize that neither Sofia nor Kylie just rolled out of bed and casually strolled out the door before these pictures were taken. HOWEVER, the natural beach waves and baby hair on display provide a stark contrast to the sleek buns and daily blowouts we've seen them sport before. And what's new is that celebs haven't restricted this "undone" hairstyle to just casual days; they've flaunted it on full-glam red carpet events as well. As previously mentioned, for someone who's a bit lazy with hair like myself, I'm absolutely loving this trend. THE 'SNOW WHITE' LOOK Source: 'Snow White' (1928) Walt Disney Whenever I attempt to forecast trends, I often return to the idea that they operate in a pendulum-like fashion, swinging back and forth. For years, terms like "glowy," "dewy," "glass skin," and "glazed donut" have dominated, attracting attention and consumers. However, I now believe the pendulum is poised to swing in the opposite direction, with matte and airbrushed becoming the new ideal. I'm not implying that people will strive for a dry and flaky appearance; but rather an attempt to recreate the fantasy-like vintage filter seen all over Instagram but in real life. Picture Arwen or Snow White—matte but not without lustre.

Somatic exercises and focused breathing can contribute to reducing belly fat indirectly through various mechanisms related to stress reduction, improved metabolism, and overall well-being. It's important to note that spot reduction of fat in a specific area, such as the belly, is not scientifically supported. However, incorporating somatic exercises and mindful breathing can positively impact your overall health, potentially influencing body composition. Here's how: Source: Pinterest Stress Reduction: Chronic stress can contribute to the accumulation of abdominal fat. Somatic exercises and mindful breathing techniques, such as deep diaphragmatic breathing, promote the relaxation response and help reduce stress levels. Lowering stress hormones like cortisol may, in turn, contribute to a healthier distribution of body fat. Improved Hormonal Balance: Mindful practices, including somatic exercises and focused breathing, may positively influence hormonal balance. Hormones like cortisol and insulin play roles in fat storage and metabolism. By promoting hormonal balance through relaxation techniques, you may indirectly support a healthier body composition. Enhanced Metabolism: Regular somatic exercises, especially those that involve full-body movements and engage large muscle groups, can contribute to an increase in metabolism. When combined with mindful breathing, these exercises may enhance the efficiency of oxygen consumption, supporting metabolic processes that can influence fat burning. Increased Body Awareness: Somatic exercises often focus on improving body awareness and alignment. This heightened awareness can lead to better posture and engagement of core muscles, potentially toning the abdominal area over time. Emotional Eating Prevention: Mindful practices promote greater self-awareness, potentially helping individuals become more attuned to emotional triggers for overeating. By reducing emotional eating, these practices may indirectly contribute to weight management. Better Sleep Quality: Somatic exercises and relaxation techniques can positively impact sleep quality. Adequate sleep is associated with a healthier metabolism and reduced likelihood of weight gain, including abdominal fat. Disclaimer: It's crucial to approach the goal of reducing belly fat holistically, incorporating a combination of mindful practices, regular physical activity, a balanced diet, and sufficient sleep. While somatic exercises and breathing techniques can be beneficial components of a healthy lifestyle, they work most effectively when integrated into a comprehensive approach to well-being. Always consult with a healthcare professional or fitness expert before starting a new exercise or wellness routine, especially if you have any existing health conditions. BY: HANNAH ANDERSSON