And Now, Back to Me

Embracing the Empty Nest with Grace, Laughter, and Love

This week, I had the joy of speaking with Rita Lussier on my podcast - an honest, funny, and deeply touching conversation about something that resonates with so many of us: the empty nest.

Rita, a long-time columnist for The Providence Journal, has recently published her beautiful and soul-stirring book, And Now, Back to Me. It’s a title that says it all. After dedicating decades to nurturing others - her children, her marriage, her career - Rita found herself standing at a new beginning when her youngest child left home for New York City.

And suddenly, the house was quiet. Familiar routines faded. And like many of us, she was faced with the question: Who am I now?

We laughed together during our chat - because there is laughter in this part of the journey. The awkwardness of getting to know our partners again (“Do I even like you still?”), rediscovering how much joy we can share when the distractions of parenting fall away. And perhaps most tenderly, we explored the inner journey of rediscovering ourselves.

This isn’t just a “chapter two” - it’s an entire new book.

For nearly 40% of women in their late 50s, the experience of empty nest syndrome is more than just a transition - it’s an identity shift. So much of our sense of purpose, rhythm, and even self-worth has been tied up in being the anchor for our children. And when they grow their own wings (as they should), we’re left not empty - but open.

Open to rediscovery.
Open to reawakening.
Open to reinvention.

Rita shares so beautifully the hidden challenges we don’t talk about enough - the emotional waves of grief, pride, loneliness, and relief. The bittersweetness of watching our children flourish while we tend to the spaces they once filled. She speaks openly of the “sandwich” role many women now hold - supporting grown children from afar while stepping into care for aging parents. It’s a delicate dance of holding space for others while trying to carve out space for ourselves.

And that’s what makes And Now, Back to Me so special - it’s not just about nostalgia, but about possibility.

This time of life invites us to rekindle not only our relationships with those we love, but with ourselves. What brings us joy? What dreams were placed on pause? What passions are stirring again? Whether it’s reconnecting with creativity, investing in our physical health, tending to our emotional wellbeing, or simply learning how to be again - this is sacred ground.

We are not losing ourselves.
We are returning to ourselves.

If you’re reading this and feeling the pangs of that empty chair at the kitchen table, know this: you’re not alone. And you’re not done. You are stepping into a vibrant, vital season of life - one that holds laughter, new love, deep reflection, and unexpected freedom.

I encourage you to explore Rita’s book, And Now, Back to Me. It’s a heartfelt guide, a companion, and a mirror for the millions of women walking this path.

And as always, I am here - walking alongside you.

Sharon 💛

Embrace the beauty of aging

Embracing the Beauty of Aging and the Power of Redefining Womanhood

A heartful conversation on The Sharon Fitzmaurice Podcast with Ashleigh Tobin on navigating midlife, hormonal transitions, and rediscovering our dreams

There are moments in life when a conversation doesn’t just inspire you - it stirs something deep in your soul. My recent chat with Ashleigh Tobin was one of those moments. Ashleigh, a TEDx and international award-winning speaker, health and mind coach, and fierce advocate for women’s wellbeing, brings together decades of experience and a fresh, unapologetic voice that encourages women to step into their power, especially during life’s hormonal transitions.

With over thirty-five years in nursing, coaching, and holistic health, Ashleigh is a rare blend of science, soul, and storytelling. She has a gift for making complex health issues easy to understand and deeply human - things like perimenopause, menopause, brain fog, stress, and burnout - topics often spoken about in hushed tones or not at all. But Ashleigh brings them to the forefront with humour, clarity, and heartfelt wisdom.

Rediscovering Ourselves Through Life’s Transitions

One of the most resonant parts of our conversation was about the journey of aging - a path often fraught with fear and societal pressure to “stay young.” But what if we’ve been sold the wrong story?

As Ashleigh so beautifully puts it in her TEDx talk, we’ve long heard of the three stages of womanhood: Maiden, Mother, and Crone. But what about the space in between? The vibrant, transformative years where we’re no longer the maiden and not yet ready to wear the crown of crone? She redefines this space with terms that truly resonate: Creative, Enchantress, Sage. These words light something within - they speak of wisdom, passion, and purpose. They invite us to become cycle breakers, women who rewrite the narrative and reclaim their voice.

Listening to the Body, Honouring the Self

We spoke deeply about the importance of reconnecting with our bodies, especially during perimenopause and menopause. This time can feel isolating and confusing if we don’t understand what’s happening within us. But awareness is power - and self-knowledge is liberation.

Ashleigh’s work supports both individuals and organisations, helping people tune in to their inner wisdom and embrace practical tools for wellness. Whether she’s speaking in workplaces or offering personal coaching, her message is always clear: Your wellbeing matters. Your story matters. And now is the time to start listening - not just to the world, but to yourself.

Aging as a Sacred Rite, Not a Shame

Perhaps one of the most powerful truths Ashleigh shared was this: growing older is a privilege. It is not something to be feared or hidden, but something to be honoured and celebrated. As women, we have the opportunity to redefine what it means to age - not as a slow fading away, but as a deepening, a ripening, a blossoming of everything we are meant to be.

We are not just getting older; we are becoming more ourselves.

In a world that often tries to dim women’s light as they age, Ashleigh Tobin’s work is a luminous reminder that we are entering our most powerful chapters. These are the years where we reclaim our dreams, reset our values, and reignite our desires. The Enchantress within us is not a myth - she is real, wise, and waiting for us to notice her.

I’m so grateful for the insightful, soul-nourishing conversation we had. I invite you to explore more of Ashleigh’s work — watch her inspiring TEDx talk here. Let it be a spark that awakens the Enchantress in you.

Sharon Fitzmaurice

Holistic Wellness Coach, Author & Host of The Sharon Fitzmaurice Podcast

Honour what is growing in your life

Honouring What’s Growing

As we move into August, the ancient Celtic festival of Lughnasadh (pronounced Loo-nah-sah)it invites us to pause and honour the first harvest, not just of the land, but of our lives.

It’s a sacred time to reflect on what is growing, what is already flourishing, and what we are ready to reap with gratitude. In a world that often nudges us to focus on what’s next, Lughnasadh gently reminds us to celebrate where we are now.

What have you nurtured this year?
What seeds have you sown that are now beginning to bloom?
What abundance is already present in your life, even in the simplest moments?

Gratitude is the gateway to grounded joy. Whether your harvest is a project completed, a healing journey progressed, a relationship deepened, or even just a renewed sense of self, it deserves to be acknowledged and honoured.

This is your invitation to gather the golden threads of your own inner harvest, to stop and say, “Yes, I’ve come this far.”

Here are a few gentle prompts to help you connect with this energy:

• What am I most grateful for right now?

• What part of my personal or professional journey feels ready to be celebrated?

• Where can I pause and breathe in the abundance that already exists?

Let this season be a celebration of your soul’s resilience and growth. You don’t need to wait for a perfect ending, life is worthy of honouring in the middle of the becoming.

Celebrate yourself for how far you have come.

Sharon Fitzmaurice

Holistic Wellness Coach, Author & Podcast Host

Living with Loss and Finding Meaning

This may be a hard conversation to listen to but one that I feel is necessary to speak openly and honestly about.  My recent episode with Andy Campbell on The Sharon Fitzmaurice Podcast was one of those. A deeply soulful, open-hearted dialogue that was less of an interview and more of a communion between two souls who understand the raw, often silent language of pain.

Andy’s story is unimaginable. As a young boy, he experienced sexual abuse. He watched his mother bravely battle cancer for 11 years before she passed away far too young. Estranged from his father, and now navigating his own journey through stage four pancreatic cancer, Andy has known suffering at depths that could easily consume even the strongest of spirits. But nothing could prepare him - or any parent - for the devastating loss of his son, Heston, who died by suicide at just 18 years old.

As we spoke, Andy shared how they knew from when Heston was only nine that the world felt too overwhelming for him. Despite the love, the support, the daily effort to help him choose life, the decision was ultimately out of their hands. There was pain, yes—deep, soul-aching pain - but also anger, helplessness, and a hollow sense of having to keep moving forward in a world where their son no longer existed physically.

In his grief, Andy speaks to Heston. He asks him for help in easing the despair, in somehow mending the heartbreak that now lives in him, his wife, and their three other sons. His new book Overcoming Life’s Toughest Setbacks is both a legacy of healing and a lifeline to others who may find themselves at the edge of their own despair.

As Andy shared, I felt a familiar echo in my heart.

I, too, am a survivor of childhood sexual abuse. And for a long time, I carried the belief that I was only meant to know pain. That somehow, love, joy, and peace were not mine to claim. There were times I truly believed the pain would only end if I did. And there was a moment - one that many will never speak of -where choosing to stay felt like the most painful decision of all.

But I stayed.

And staying meant I had to learn to walk alongside the pain, not run from it. It meant holding space for the wounded parts of me, not burying them under smiles and silence. It meant breathing through the nights I thought I wouldn’t make it. And, slowly, one step at a time, I began to believe that healing was not only possible—it was sacred.

In my conversation with Andy, there was a deep resonance between our stories. Two people shaped by trauma, carrying invisible scars, yet still choosing to show up for life, for love, for others. Still choosing to believe that healing is not a betrayal of our pain, but a devotion to our spirit.

We cannot always change what happens to us. But we can transform how we move through it. We can speak, we can share, we can write, we can walk hand in hand with others who are just beginning to find their way through the darkness.

If you are reading this and your heart feels heavy, please know - you are not alone. Your pain is real, your story matters, and even if it feels impossible right now, there is a path forward. Maybe not a painless one, but a path nonetheless. One where meaning can be made from the broken pieces. One where love lives on. One where peace, slowly but surely, returns.

From Andy’s story and my own, I offer this: stay if you can. And if you do, know you are loved.

Sharon Fitzmaurice

Author, Speaker, Holistic Wellness Coach & Podcast Host

No one else can steer your ship

Life is an open sea - vast, unpredictable, and filled with both breath-taking beauty and stormy chaos. Each of us is given a ship at birth, and whether we realise it or not, we are the captains. No one else can truly steer our ship. Others may try to influence us, advise us, or even attempt to grab the wheel - but the truth is, only you can decide the course you take.

Our compass? It’s not made of metal - it’s our heart. That quiet inner knowing, the subtle nudges, the dreams that refuse to die even after we’ve pushed them aside… they are pointing us towards true north. That’s the direction of purpose, peace, passion, and soul-alignment.

Just like any ship braving the open waters, we sometimes lose direction. Storms roll in - the griefs, the fears, the unexpected life turns - and we get knocked off course. It’s easy to feel lost in those moments, drifting without knowing where land is. But here’s the gift: every storm teaches us something. About ourselves. About our strength. About how much we’re capable of enduring and overcoming.

And we begin to realise - we are more resilient than we ever imagined. We are more powerful than we give ourselves credit for. And we are the only ones who can truly navigate our way back to clarity, back to the essence of who we are and what we came here to do.

So I ask you now…

What is your compass?
What pulls at your heartstrings? What fills you with fire, even if you’ve long buried it beneath “real life” responsibilities? What lights you up from the inside?

What direction are you heading in life right now?
Are you moving with intention, or simply floating with the tides?

If you're unsure of your direction, take a deep breath and look inward. Think back to a dream you once had - the one that made your heart beat a little faster, the one that felt so you. You may have pushed it aside, convinced yourself it was unrealistic or selfish. But what if it wasn’t? What if it was your soul speaking truth?

Close your eyes. Picture yourself living that dream.
What does it look like?
What does it feel like?
Let your heart guide you through the vision. Let your inner compass begin to stir again.

Because no matter how far off course you think you've gone, you're never truly lost. Your compass is still within you. And the wheel is still in your hands.

You are the captain. You always have been.

So steady your ship. Trust the wisdom of your heart. And set sail in the direction that calls you home.

Enjoy a 15-Minute Guided Meditation for new beginnings. Every breath is a chance to start again in each moment. We learn to focus on our breath as it enters and leaves the body allowing all things to flow naturally and easily. We find peace within the breath and within our mind, body and spirit.

With love and purpose,
Sharon 💖

The Voice of the Child

Honouring children’s inner worlds through presence, understanding, and connection

This week on The Sharon Fitzmaurice Podcast , I had the joy and privilege of connecting with the deeply compassionate and insightful Aisleen Harte - a devoted mother, experienced Early Years Educator, and Preschool owner in Co. Meath. With almost 20 years of experience guiding and nurturing young hearts and minds, Aisleen radiates a sincere passion for helping children feel safe, seen, and heard.

Her debut book, My Voice, My Choice, is a powerful and tender offering that beautifully captures her philosophy: empower children by listening to them, by meeting them where they are, and by allowing them the space to express their truth. Through rich storytelling and emotive illustrations, the book speaks directly to the heart - reminding us that when children feel heard, they begin to understand their own worth and identity.

As we spoke, I found myself deeply reflecting on the psychology of a child’s early years -those formative moments where connection becomes their language, and the world is something they are constantly trying to make sense of. Children aren’t just learning to walk, talk, and play - they are learning how to connect, how to feel safe in their bodies, how to regulate their emotions, and how to trust the adults around them.

So often, their behaviour is their communication. A tantrum is not defiance - it is unmet needs, overwhelming feelings, or simply the only way they know to say “I need you.” Aisleen's message echoed this truth with clarity and compassion: children are always trying to connect, even when they don't yet have the words.

Listening to a child is about more than hearing their voice - it’s about reading between the lines, noticing the silence, and tuning into their energy. It’s about seeing the world through their eyes and honouring the sacredness of their perspective.

With two more books already written, Aisleen’s vision for her “Voice of the Child” series is a deeply healing one - not just for children, but for the adults who care for them. It is an invitation to slow down, to remember what it felt like to be a child, and to become the kind of adult we all once needed.

This conversation reminded me that our greatest role as adults is not to shape children into who we think they should be - but to hold space for who they already are, and allow them to bloom in their own divine timing.

Let’s continue to create a world where every child feels heard, valued, and emotionally safe to grow into their truest self.

Sharon Fitzmaurice

Author, Speaker, Holistic Wellness Coach & Podcast Host

Remembering What Is Important

Reflections from the rugged coastline of Achill Island

Dear friends,

I’ve just returned from a soul-nourishing two-week holiday on the breath-taking shores of Achill Island, where the wild Atlantic winds reminded me to breathe more deeply, and the untamed coastline seemed to whisper truths I had almost forgotten.

Like many of you, I live a life of service - guiding others, creating space for healing, holding space for transformation and development. It’s a path I walk with deep love and purpose. But sometimes, in the busyness of giving, we forget to give to ourselves.

As I walked each day along the cliffs, watching the waves crash below and the sky stretch endlessly above, I began to reflect on how available we often make ourselves to others -through work, messages, care-giving, and constant productivity. And yet, how seldom we offer that same availability to our own soul.

A Quiet Realisation

In that stillness, I found myself asking:

“Why do I do what I do?”

The answer came softly but clearly:

To help others remember their own strength… but only if I first remember my own.

This moment of reconnection reminded me of a truth I often teach, but needed to re-learn for myself:
We cannot pour from an empty cup. We cannot lead from depletion. We cannot help others heal without honouring our own healing.

Your Gentle Invitation

So, this July, I invite you - lovingly and without pressure - to remember what is important. Not the deadlines. Not the unread messages. But the deep exhale. The silence between actions. The space where you can simply be.

Take a walk. Let the wind kiss your face. Turn your phone off for an hour. Ask yourself:

“Am I available to my own soul today?”

It doesn’t have to be a big retreat. Even a few quiet moments can bring you back to your centre.

This Is Why I Do What I Do

Returning from this holiday, I feel more grounded in my purpose:
To walk alongside others in their healing journeys - not as someone who has all the answers, but as someone who remembers what it means to come home to herself.

Let’s continue to remind each other.
To pause.
To reflect.
To nourish what truly matters.

Sharon Fitzmaurice
Holistic Wellness Coach | Soulful Journeys Founder | Author | The Sharon Fitzmaurice Podcast

Reflecting on Resilience, Leadership, and the Environments That Shape Us

This week on The Sharon Fitzmaurice Podcast I had the absolute joy of speaking with the remarkable Sile Walsh - a woman whose journey from childhood challenges to powerful leadership is both inspiring and deeply affirming of the human spirit.

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As a curious and bright 11-year-old with dyslexia, Sile didn't learn the way traditional education expected her to. Rather than being discouraged, she found a different path, one that led her into a kitchen, a very different kind of classroom. There, surrounded by the clatter of pots and the rhythm of a team in motion, Sile began to learn in a way that made sense to her. By the age of 16, she was already leading a section of that kitchen, showing not only resilience but a natural ability to lead, to adapt, and to grow.

That early environment - though unconventional, nurtured her. It allowed her to thrive in ways that traditional systems hadn’t. And it reminds us of something so vital: our ability to thrive depends not just on our willpower or talents, but on the environments we are placed in.

When we are seen, valued, and supported, we grow. When our strengths are nurtured instead of suppressed, our true potential shines.

Sile’s journey led her to specialise in leadership, development, coaching, and psychology. Today, she is an award-winning international best-selling author, with her most recent book Inclusive Leadership: Navigating Organisational Complexity becoming both an Amazon and Irish Times bestseller. Her passion lies in co-creating inclusive, high-performing workplaces where people don't just survive - they thrive.

Her voice in the diversity and inclusion space is not only knowledgeable but lived. She understands, deeply, that leadership is not about control but about creating environments where others can flourish. Where different ways of thinking, learning, and being are not only accepted but celebrated.

In listening to Sile speak, I was reminded again that the spaces we move through, whether in childhood, in workplaces, or in our communities - have the power to either stifle or support our growth. When we are part of environments rooted in understanding, compassion, and inclusivity, we begin to blossom into who we were always meant to be.

May we all be inspired, as I was, by Sile’s story, to reflect on the spaces we create for ourselves and for others. Are they nourishing? Are they safe? Do they encourage authenticity and potential? Because in the end, it’s not just about being in the right place - it’s about being in a place that’s right for you.

And that, I believe, is where true leadership begins.

Sharon Fitzmaurice

Author, Speaker, Wellness Coach & Podcast Host

When life changes, so can you - Redefine Freedom and Balance

Through Chuzeday, Deborah is helping solo business owners reclaim their time, honour their wellbeing, and build a life that truly fits.

There are moments in life that change everything. For Deborah Jordan, that moment arrived in 2019 when she was diagnosed with ovarian cancer. It brought her busy world to a standstill - and at the same time, opened the door to a more intentional way of living and working.

But Deborah’s story of strength and compassion began long before that. As a young girl, she cared for her father who had brain cancer. That experience taught her resilience in a way few childhoods do. It shaped her understanding of time, empathy, and the invisible strength it takes to hold space for others.

A third-generation hair stylist, Deborah had built and managed a thriving salon, doing everything herself - the appointments, the business, the care. But like so many solo business owners, the endless demands eventually took a toll. When illness came knocking, it forced a vital question to the surface: What if business could support your life, instead of consuming it?

In her healing, Deborah envisioned something new. A platform that would give her, and others like her - the flexibility and freedom to run a business in a healthier, more sustainable way. And so, Chuzeday was born.

But Chuzeday is more than just an app. It’s a lifeline. A sanctuary. A growing community built on the belief that your time is sacred, your wellbeing matters, and your business should work for you. It empowers solo entrepreneurs to set boundaries, manage time intuitively, and reconnect with the joy and purpose behind their work.

Deborah shared this powerful journey on her very first podcast appearance in The Sharon Fitzmaurice Podcast, and it was an honour to witness her passion shine through. Her voice is calm, but her message is bold: you can change, you can choose again, and you can rebuild a life that fits who you are now.

Chuzeday reflects that wisdom. It’s a platform born from personal transformation, and one that invites others to make space for theirs. In every feature, every conversation, and every client supported, there is Deborah’s quiet strength and deep respect for what it means to be human - especially when you're walking the entrepreneurial path alone.

Her story is a reminder to us all: when life changes, so can you. And sometimes, the most meaningful work we do is the kind that sets others free.

Sharon Fitzmaurice

Holistic Wellness Coach, Author, Speaker & Podcast Host

Embracing the Summer Solstice

A Return to Your Radiant Self

As the golden sun reaches its highest point in the sky and we step into the longest day of the year, we are invited to pause, breathe deeply, and reconnect with the light—both around us and within us. The Summer Solstice, also known as Midsummer, is more than just a seasonal shift; it is a sacred threshold. A moment suspended in time, where we can stand still and feel the fullness of who we are becoming.

It is a time of illumination, celebration, and soulful alignment.

The Ancient Irish Connection to the Solstice

Here in Ireland, we walk on land soaked in spiritual memory - land where our ancestors honoured the turning of the sun and the cycles of the Earth with deep reverence and ceremony.

Long before written history, the people of this island built stone monuments aligned with solar events, marking the Solstice as a powerful time of transformation and communion with the divine. While Newgrange is widely known for its Winter Solstice alignment, sites such as Loughcrew Cairns, Carrowkeel, and especially Dún Aonghasa on Inis Mór, carry powerful energy connected to the Summer Solstice.

Many ancient stone circles, including Beaghmore and Grange Stone Circle, align with sunrise or sunset on Solstice days, these solar events were sacred moments of gathering, prayer, and celebration.

The Irish Celts also celebrated Alban Hefin (translated as “The Light of the Shore”), a Druidic festival at the time of the Summer Solstice. It was a celebration of the sun’s power, the abundance of the land, and a recognition that though the light is at its peak, the cycle of descent quietly begins again. It was a time of balance, gratitude, and wisdom - marking not just physical harvests, but also personal and spiritual ones.

Even today, across Ireland, many people feel a strong ancestral pull to honour these sacred turning points. Visiting sacred sites, lighting fires on hilltops, such as The Hill of Tara or simply offering quiet reflection to the sun are all ways of continuing this lineage of light.

Why the Solstice Matters to Us Now

In our modern world, it’s easy to lose connection with nature’s cycles. But as soul-led beings, seekers, and sensitive hearts, we are being gently called back to the Earth, to the light, and to ourselves.

The Summer Solstice is a celebration of your inner power, a reminder that your light has purpose, that your presence is needed, and that you are worthy of taking up space in this world.

It invites us to ask:

What has grown within me this year?

What am I ready to release into the fire of transformation?

What dreams, ideas, or parts of myself am I ready to bring into the light?

It is not about perfection, it is about presence. About honouring your journey, your resilience, and the beauty that arises from within when you feel safe enough to bloom.

Ways to Honour the Summer Solstice

You don’t need a grand ceremony or a trip to a sacred site to celebrate this powerful time.

You simply need presence. Reverence. And a little intention.

Here are some soulful ways to honour the light:

✨ Spend time in nature - let the sun warm your skin, walk barefoot on the earth, and breathe in life.

✨ Create a fire or light a candle – symbolise the fire within you, and offer it your gratitude, your intentions, and anything you’re ready to let go of.

✨ Reflect and journal – ask yourself: “What am I proud of?” “Where am I being called to shine?” “What parts of me are ready to awaken?”

✨ Move your body with joy – dance, stretch, breathe… let the energy of the Solstice move through you freely.

✨ Connect with your soul – through meditation, breathwork, Reiki, or stillness, return to the essence of who you are. Let the light guide you home.

A Time to Bloom

The Summer Solstice reminds us that just like the sun, we are here to rise. We are here to radiate. To warm, to grow, to inspire. But we are also here to rest in the stillness, to honour the sacred pause, to remember that everything has its time.

This Solstice, may you step more fully into your light.

May you honour your truth.

And may you remember: you are nature, you are the light, and you are the miracle you’ve been waiting for.

Enjoy my guided meditation - CLICK HERE

With warmth and radiant blessings,

Sharon

Author, Wellness Coach, Speaker & Podcast Host

Why We Sabotage Our Success - A Reflection on Healing and Choosing Ourselves

After my powerful conversation with my guest, Carol Look on The Sharon Fitzmaurice Podcast, I found myself deeply moved and reflective. We explored the ways in which we often sabotage our own success, whether in our careers, relationships, or simply in allowing ourselves to thrive. Carol spoke with such clarity and compassion about how unresolved trauma and limiting beliefs can keep us stuck in patterns of fear, self-doubt, and self-sabotage.

As I listened to her, I couldn't help but reflect on my own journey.

There were many moments in my past where I didn’t allow myself to even imagine what could be possible. I was so entrenched in survival mode - caught in the aftershocks of trauma, that I couldn’t see beyond the pain. It was as if I was living in a small, dimly lit room, unaware that there was a door leading out into the light. I see now that I wasn't broken; I was simply trying to stay safe in the only way I knew how.

But healing has taught me something beautiful: we are allowed to choose ourselves. In fact, that choice is the beginning of everything.

When we make the decision to no longer stay small, when we stop dimming our light to fit into places that no longer serve us - we begin to reclaim our power. That first step is often the hardest, because it requires us to believe in something we may not yet fully see: the possibility of transformation.

As Carol and I spoke, I felt an energy within me ignite - sparks of something familiar and sacred. It was that deep knowing, the quiet but powerful affirmation that this work - helping others to heal, to rise, and to reconnect with their truth - is not only purposeful, but vital.

We often get lost in trying to protect ourselves, constructing walls so high that no one, not even our true selves, can get in. And while those walls may have once felt like safety, over time, they become our cages. Instead of feeling secure, we feel more isolated, more disconnected from the world - and from our own potential.

But here’s the truth I want to share with you, from one soul to another:

There is hope.

You are not alone in feeling stuck or unsure. You are not the only one who has questioned your worth or shrunk yourself to fit into someone else's version of safety. But the beauty of this journey is that we can always choose again. We can choose to soften, to open, to trust. We can choose to remember who we are beneath the pain.

Healing isn’t about becoming someone new - it’s about coming home to yourself.

So, if you find yourself sabotaging the very things you desire, pause. Breathe. Be gentle with yourself. And know that every small act of self-love, every boundary you set, every time you say yes to your own growth, is a step toward the life you were always meant to live.

You are worthy. You are powerful. And you are never too far gone to begin again.

With love,

Sharon Fitzmaurice

Author, Holistic Wellness Coach & Podcast Host

Compassion, Resilience, and Gut Health

This week’s on The Sharon Fitzmaurice Podcast conversation with Rachel Crowder was one of those deeply enlightening moments that stays with you, and reminds you of the importance of what we eat, doesn’t just feed our bodies, it feeds our minds.

Rachel is a qualified Nutrition and Health Coach, but more than that, she is a woman on a mission - one that is deeply personal and profoundly purposeful. Her passion to help women reclaim their energy, reduce chronic symptoms, and feel empowered in their health is not something she learned in a textbook; it’s rooted in the kind of life experience that shapes who you are and how you show up in the world.

At just nine years old, Rachel became a young carer for her mother, who battled with rheumatoid arthritis and complex chronic health issues. She was cooking meals, cleaning, and managing a household long before most children her age even considered such responsibilities. Her school had no idea. There was no outside support. She simply did what needed to be done.

When she later met her now husband, he was amazed by her resourcefulness. To Rachel, it was just what she had always known - her normal. But it made me wonder: how many other children are out there, quietly carrying the weight of the world on their small shoulders, unseen and unsupported? In Ireland alone, we know there are over 4,000 carers under the age of 15, but those are only the ones recorded in the census. How many more go unnoticed?

Rachel’s story is a powerful reminder of how deeply intertwined our life experiences are with our health journeys. After 20 years in the retail world, she retrained in nutrition and health coaching - driven not just by her own family’s history of autoimmune conditions, cancer, and heart disease, but by her husband’s decade-long struggle with digestive issues. It was through exploring gut health and functional nutrition that they found answers and healing.

Today, Rachel helps women facing similar challenges - autoimmune issues, arthritis, hormone shifts, reclaim their vitality using whole-body, gut-focused nutrition. She reminds us that chronic illness does not have to define our future. That our bodies are far more capable of healing than we often believe.

As we wrapped up our conversation, I was reminded of the deep connection between what we eat, how we live, and how we feel. Science is now confirming what many in the wellness world have long known that conditions like Alzheimer’s and diabetes often begin in the gut.

So if something within you feels off, or if you sense that your food is not serving you, don’t wait for the perfect time to start over. Try just one small change today. Add a nourishing whole food to your plate. Drink a little more water. Tune in, gently, to what your body is asking for.

Your body and your mind will thank you in the days, weeks, and years to come.

If you enjoy my blogs and podcasts, please subscribe/follow and share for more soul-nourishment content. Thank you for your support.
Sharon

Author, Wellness Coach & Host of The Sharon Fitzmaurice Podcast

Run, Walk, Talk - A New Pathway for Wellbeing

In honour of Men’s Health Week, I was honoured to share a conversation with Eoghan Roe on The Sharon Fitzmaurice Podcast, Eoghan is a wise and humble soul at just 28 years old. Eoghan is a teacher, fitness coach, and breathwork facilitator in training. But more than that, he is a young man deeply committed to connection, both within himself and within his community.

Feeling the pangs of isolation and disconnection in his own life, Eoghan decided to do something most people don’t: he took a brave step toward change. He created Run, Walk, Talk, a simple, soulful initiative that brings people together in nature to move, share, and connect. It’s free. It’s welcoming. And it’s exactly what many are craving in today’s fast-paced, digitally saturated world, a return to genuine human connection.

Eoghan’s journey of self-awareness began with loneliness, but it is being guided by courage. Through his training in breathwork, he has learned to pause, to ground, to feel -rather than suppress what arises within. In his words and presence, there’s a gentleness, a quiet strength that comes from doing the inner work and daring to create something meaningful for others.

As I listened to Eoghan, I found myself reflecting deeply:

How do we expect men to show up in the world today?
What beliefs have been inherited from generations past that tell men to stay silent, to be strong, to never crumble?
Is it finally time we allow men to be human first - feeling, sensitive, struggling, healing—without shame?

Because the truth is, it’s not just young men like Eoghan who are feeling the ache of disconnection. Men of all ages, particularly those over 30, are facing a quiet crisis of loneliness and emotional suppression. Research from Ireland shows that men aged 30–44 are among the loneliest age group, with many struggling to maintain friendships or find spaces where they can open up safely. (The Irish Times)

And yet, the cultural script hasn’t changed fast enough.

Too many men are still silently carrying the burden of:

• Emotional pain they don’t know how to name.

• Societal expectations that define worth by productivity, stoicism, and status.

• A lack of meaningful spaces where they can just be without fixing, performing, or pretending.

So today, I gently ask:
How are the men in your life showing up for themselves?
Are they creating space for rest, reflection, and reconnection?
Are they surrounded by people who really see them - beyond their roles, titles, and responsibilities?
Are we offering them the emotional safety we all need to heal and grow?

These are not small questions, but they matter deeply.

The Power of Connection in Healing

Connection isn’t a luxury, it’s medicine. When we walk and talk alongside others, something beautiful happens: we begin to soften. We begin to trust. We realise we are not alone in our pain, our questions, or our longing for something more.

Being involved in something outside of work and family, like Eoghan’s Run, Walk, Talk -is not just good for our mental health; it’s vital. Engaging in community builds new neural pathways in the brain, inspires curiosity, invites new friendships, and helps us rediscover the joy of shared human experience. It’s where adventure, growth, and healing meet.

And for men who have been conditioned to “go it alone,” this kind of safe, inclusive space can be transformative.

Join the Movement

Eoghan’s next event is an invitation to reconnect with others, and most importantly, with yourself.

📅 Date: 22nd June
📍 Location: The Land of the Giants, Claremorris, Co. Mayo
💫 Cost: Free, and open to everyone who needs a little connection

Whether you're walking, running, or just showing up, know that your presence matters. Your voice matters. Your wellbeing matters.

For More Support

Visit the Men’s Health Forum in Ireland at www.mhfi.org for more tools, inspiration, and community resources. You’ll find plenty there to support the men in your life—and perhaps yourself too.

To Eoghan and to all the brave men who are beginning to unlearn silence and choose connection, you are helping to reshape what strength truly looks like. It is found not in the armour, but in the openness. Not in perfection, but in presence.

As we continue to walk each other home, may we all remember:
Healing begins when we feel seen, heard, and held - just as we are.

Sharon Fitzmaurice

Wellbeing Coach, Author & Host of The Sharon Fitzmaurice Podcast

Love Beyond Vision: A Father's Journey Through Grief, Awakening and the Power of Presence

Some conversations stay with you long after the recording ends, echoing not just in your mind, but in your soul. My recent guest on The Sharon Fitzmaurice Podcast Mohan Ranga Rao, shared one such story. A story not of overcoming, but of becoming. Not of fixing, but of feeling. A story shaped by profound loss, and an even deeper love.

Mohan’s life changed irrevocably with the birth, and devastatingly, the loss of his beloved daughter, Yogita. Born blind, Yogita’s presence shattered everything Mohan thought he knew about fatherhood, strength, masculinity, and identity. Just four days after her birth, when he learned of her blindness, something within him cracked open. Not just his heart, but his very worldview.

What followed was not just a medical journey, but an emotional and existential one. He had to unlearn the idea that to love meant to protect and to fix. He had to let go of the illusion of control. And in doing so, he began to understand what it meant to love someone purely, without condition or expectation, a love that transcends even time and space.

His first book, Inner Trek: A Reluctant Pilgrim's Journey to Tibet, emerged from a spiritual reckoning. What began as a physical trek through the Himalayas became a soul-deep pilgrimage - an inner awakening that helped him begin to make sense of the unimaginable. The mountain path became a metaphor for the rugged terrain of his heart: unpredictable, painful, sacred.

His newest book, Myopia: A Father's Journey into Love, Loss and Sight Beyond Vision, is even more intimate. It does not tie grief up in a neat bow. It doesn’t offer hollow comfort. Instead, it gives us something much more powerful: truth. Raw, unfiltered, beautifully human truth. It is a meditation on pain as transformation, love without form, and seeing not with the eyes, but with the soul.

Reading it and speaking with Mohan, invites us into a space we often avoid: the space of suffering. But what if suffering, rather than something to escape, was something to engage with? To sit with, breathe into, learn from?

That is the philosophy behind Amopia, a community and conscious framework Mohan has founded. Blending science, spirituality, and resilience, Amopia teaches us not to fear suffering, but to see it as a wise teacher. It offers courses, workshops, and a deeply supportive community for those navigating grief, change, or simply the deeper questions of life.

As I reflected on our conversation, I felt so moved by the sacred vulnerability Mohan embodies. It reminded me how many men, fathers especially, are never given the space to grieve out loud, to cry, to fall apart, to speak of their pain without shame. Yet grief lives in all of us. It is not bound by gender. It is not something to be hidden. It is a sacred rite of passage, and it deserves to be witnessed.

For anyone who is grieving, feeling lost, or walking through the wilderness of emotional pain, know this:

You are not broken.
You don’t have to have answers.
Grief is not a problem to solve, but a journey to honour.
There is still beauty in the world, even if you can’t see it right now.
You are allowed to love and mourn at the same time.

Here are some holistic tools that may gently support you on this path:

✨ Mindful Presence – Allow yourself to feel without needing to fix. Simply being with your emotions can begin the healing.

✨ Breathwork & Meditation – Even a few minutes of conscious breathing each day can create space between you and your pain, helping you ground and soften.

✨ Creative Expression – Whether through writing, music, art, or movement, let your grief have a voice. It doesn’t need to make sense. It just needs to be heard.

✨ Spiritual Inquiry – Whether through journaling, prayer, sacred texts, or silent reflection, let your heart ask the big questions. Answers may not come, but peace often does.

✨ Connection with Nature – The natural world holds us without words. A walk among trees, sitting by the sea, or watching a sunrise can return us to the rhythm of life.

✨ Community Support – Surround yourself with those who honour your process without rushing it. Connection is medicine.

Mohan’s journey is a reminder that we cannot always choose what happens to us, but we can choose how we walk through it. And sometimes, the most courageous act is simply to keep our hearts open, even when they’re breaking.

To Mohan, thank you for reminding us that vision is not always about what the eyes can see, but about what the soul can feel. That love endures beyond all loss. And that grief, when held with tenderness, can become a sacred teacher.

With deep reverence and love,
Sharon

A journey through Motherhood

Life doesn’t always unfold as we imagine it will - especially in motherhood. Often, it takes us on a journey that cracks us open, reshapes us, and ultimately reveals the depth of our inner strength. On this week’s episode of The Sharon Fitzmaurice Podcast, I’m honoured to sit with Tracy Holmes - a devoted mother of three and wife to Andrew, living in the beautiful surroundings of Co. Wicklow, Ireland.

Tracy’s story is a profound and heartfelt reflection of what it means to grow through motherhood, especially when faced with challenges that shake us to our core. In her raw and beautifully written memoir Raising Resilience, published by Orla Kelly Publishing, she shares the emotionally charged experience of the premature birth of her twin boys, the diagnosis of Down Syndrome for one of her sons, and the early separation of the twins during that tender first year.

But at the heart of Tracy’s story lies something even more universal - the often unspoken reality of maternal mental health.

So many women, as Tracy so vulnerably shares, suffer in silence. Afraid of being judged, of not being seen as a "good enough" mother, they carry their pain alone. But Tracy’s message is one of deep compassion and truth: to be the kind of mother - or father - our children need, we must first care for ourselves. Looking after our mental, emotional, and physical wellbeing is not a luxury; it is a necessity. When we tend to ourselves, we model to our children the power of self-love, resilience, and emotional integrity.

Tracy's healing journey included finding time for herself, reclaiming small yet powerful moments of peace and connection. One of her greatest sources of strength came from sea swimming - an act that brought her not only clarity and calm, but connection to a tribe of supportive women. She also found solace and understanding among other parents raising children with Down Syndrome, discovering that shared experience creates a sacred space where vulnerability is met with empathy rather than judgement.

This conversation is a call to all mothers and parents: you are not alone. Your struggles do not make you less - they are part of the courageous path you walk. Seeking support is not a sign of weakness; it is a profound act of love - for yourself, and for your children.

Tracy's story is a gentle yet powerful reminder that motherhood is not about doing it all perfectly, but about being real, being supported, and being kind to ourselves through the ever-evolving journey. In sharing her truth, she offers a guiding light for others to follow—out of isolation and into connection, out of fear and into trust.

Tune in to this soulful and healing episode. Let Tracy's voice and vulnerability remind you of your own strength, and the sacredness of tending to your own heart as you care for the hearts of those you love.

Sharon Fitzmaurice

Author, Wellbeing Coach & Podcast Host

The Garden of Life

The Garden of Your Life
By Sharon Fitzmaurice

Recently, I had the pleasure of being a guest on Your Time with James Sweetman, for a heartfelt conversation. While I absolutely love hosting my own podcast and holding space for others to share their stories, being the one asked the questions this time offered me a powerful moment of reflection, a pause to appreciate just how far I’ve come on my own healing and personal development journey.

I spoke about the little girl within me, the one who once had no voice. Today, she not only speaks, but shares the airwaves with others, celebrating their resilience and truth. In sharing my story with James, I felt a deep wave of gratitude for all the opportunities I’ve been given, the ones I’ve bravely stepped into, and the ones I’ve consciously created for myself.

It reminded me - and I hope reminds you, that no matter what your past holds, you can create a new chapter, each and every day.

During our conversation, James asked a profound question that many are asking these days: “What’s the difference between wellness and well-being?” And is the language becoming overused or diluted in today’s wellness industry?

It’s a valid question. These terms are often tossed around, but to me, their essence is sacred, and their meaning deeply personal.

Wellness, to me, is more than self-care rituals or ticking boxes for health. It's the active pursuit of vitality on every level - physical, emotional, mental, and beyond. Wellness becomes a lifestyle, one that requires conscious engagement and a willingness to ask ourselves:

• Am I living in alignment with what nourishes me?

• Do my habits support the life I want to create?

• Am I listening to my body’s whispers before they become cries?

Wellness is a daily devotion. It's how we show up for ourselves with care, presence, and intention. It’s the gardener within us, tending lovingly to the soil of our life.

Well-being, on the other hand, is the feeling state that arises when we walk that path with heart. It’s not just about how we feel in our bodies or minds—though that's part of it. Well-being reaches deeper, into our connection with life itself.

It encompasses:

• Emotional resilience

• Spiritual connection

• A sense of peace with who we are

Well-being is not something we chase, but something we cultivate, moment by moment. It’s the gentle bloom that unfolds when we’ve been lovingly tending to the soil.

So if wellness is the gardener, well-being is the garden in bloom.
Wellness is the effort—conscious, attentive, sacred.
Well-being is the result—the soft breezes, the joy, the wholeness.

And here’s the beautiful truth:
Without the gardener, the garden becomes overgrown or forgotten.
Without the garden, the gardener loses their purpose.

Wellness and well-being are not separate - they are sacred partners.
Each gives meaning and purpose to the other.

As I continue to walk my own path and share space with others on theirs, I am reminded that every one of us has a garden within—a place waiting to bloom. You are the gardener of your life. Your hands hold the power to clear, plant, nourish, and awaken what longs to thrive.

Tend it with love.
Walk with intention.
Let your well-being bloom.
Sharon 🌸

Breath by Breath: Reconnecting with Life

This week on The Sharon Fitzmaurice Podcast, I had the honour of speaking with Jade Horton, a woman whose story touched me in ways I’m still processing. On the 10th of December 2020, Jade experienced the kind of tragedy no parent could ever imagine -losing both of her precious children, Sienna (7) and Isaac (3), in a devastating house fire.

In an attempt to escape the flames, Jade jumped thirty feet from the burning building. Her injuries were life-threatening. She was told she would never walk again. She spent four long weeks in intensive care, underwent several operations, and faced a mountain of physical pain -but even greater was the pain in her heart.

Yet somehow, in the depths of that pain, something stirred within her. A quiet, unwavering strength. A love so powerful that it refused to give in. Jade chose to honour her children by choosing life. Through holistic healing, sheer determination, and an unshakable bond with her little ones in spirit, Jade took her first steps just twelve weeks later.

Everything she has done since that day -every breath, every step -has been for them. And now, through her healing and her work, she walks alongside other parents who are trying to survive the impossible.

After our conversation, I found myself sitting in stillness, my heart wide open. I kept returning to one thought: how do we go on after something so soul-shattering? And deeper still: do we really need to come close to death to fully reconnect with life?

Jade’s story reminded me that sometimes, it is through our most painful experiences that we come to see life differently - not with our eyes, but with our soul. It’s not always about surviving… sometimes it’s about remembering why we want to keep living at all. And when that reason is love - pure, unconditional love, it becomes our guide through the darkest of nights.

I often reflect on the paths we each walk. Some are straight and smooth, while others twist and turn with heartbreak and hope. I know in my own life, it wasn’t one grand act of bravery that kept me going - it was the small, quiet choices. The decision to keep showing up for life, even when I didn’t know what the next day would bring. The choice to meet myself in the moment, without judgement. To simply say: this is who I am today, and that is enough.

We’re all on a journey that takes us in unexpected directions. We set out aiming for one destination, only to discover we’re meant to arrive somewhere entirely different. And yet, that’s where the beauty lies. Not in the outcome, but in the becoming.

Life will always hold moments that take our breath away - some with wonder, some with sorrow. And there are times when we feel we may never breathe again. But eventually, we do. We take that next breath. And with it, we find a strength we didn’t know we had.

We carry on. Sometimes slowly, sometimes shakily. But we move forward - not because it’s easy, but because there is something, or someone, worth living for, may that someone is You.  Because in each step, no matter how small, we are reclaiming life. Not as it once was, but as it is now. Raw. Real. Sacred.

And that, to me, is the very essence of healing.

Sharon Fitzmaurice

Author, Holistic Wellness Coach, Podcast Host 

Reflecting on Loss and Growth

Rings of Time

Last week, I had the privilege of sitting down with Byddi Lee – Author, Playwright, and Screenwriter on my podcast - after reading her profoundly moving book Barren. It tells the story of a grieving woman who connects with the spirit of her miscarried child, unveiling the story of an ancient Irish woman navigating a climate catastrophe. As I turned the pages of Byddi’s story, I found myself deeply touched, not only by her beautiful writing but also by the tenderness with which she brought the unseen into the light.

Her story stirred something within me. It opened a quiet space in my heart where I reflected on my own journey through baby loss and miscarriage - two precious souls who came briefly into my life and who now live on in Spirit. I feel their presence with me every day. Though not here in the physical world, they are part of my story - woven into the fabric of my past and my present, guiding me in gentle ways I cannot always explain but deeply feel. They remind me daily of the love that never leaves and the connections that transcend form.

As Byddi and I spoke, our conversation flowed into the wisdom of trees and the stories they hold in their rings. We explored how the natural world mirrors our inner landscapes -how each tree ring, like each experience, tells a chapter of growth, struggle, resilience, and renewal.

When I reflect on the inner rings of a tree, I see the echoes of my own life. Each ring, a year lived. Each ring, a layer of who I’ve become. There are wide rings, representing times of flourishing, times when I stood rooted in purpose, sharing my heart’s work as a wellness coach, Reiki master, and clinical hypnotherapist. These were the seasons when healing felt expansive, and I witnessed both myself and others blossom.

And there are the narrower rings - those tender, more difficult years shaped by grief, uncertainty, and personal healing. The times when I had to pause, listen deeply, and gather strength from within. Losing those babies, moving through that silent grief, was part of those rings. Yet, even in sorrow, growth found a way. Like the tree that keeps reaching for light despite harsh seasons, I, too, found resilience I didn’t know I possessed. These sacred, quiet rings became the soil of my deepest empathy and the foundation of the support I now offer others on their healing paths.

The passage of time becomes visible in the rings of a tree, and in the same way, I see how the unfolding of my life has shaped me. Healing is not linear, it spirals, circles, and returns, just like those rings. And in each return, I gain new understanding, not only of myself but of the strength that comes from loving deeply, even when that love is carried in Spirit rather than in arms.

As I continue to reflect, I honour the stories of those I’ve worked with and walked beside. Their journeys, their trust, and their healing are woven into my own rings, just as mine are woven into theirs. We are all part of a greater forest, each tree individual, yet deeply interconnected. Our roots meet beneath the surface, where compassion and shared experience grow.

The resilience of the tree through storm and drought reminds me of the strength within all of us. Every challenge, every joy, every soul we’ve loved and lost adds to the layers of who we are. And just as the tree stands tall, its story etched in every ring, I, too, stand with my story - proud, grounded, and ever-growing.

In the end, I hope that my journey, my words, and the love I carry will encourage others to honour their own rings, to recognise the beauty in their growth, the sacredness of their pain, and the unbreakable bonds that endure beyond time. Like the tree, may we all leave behind a legacy of resilience, wisdom, and love.

You can watch my beautiful conversation with Byddi HERE on YouTube

Sharon Fitzmaurice

Author, Wellness Coach & Podcast Host

What makes a good friend?

Friendship is a unique bond built on mutual affection, trust, and respect, where individuals connect deeply, share experiences, and offer support. Unlike relationships based solely on proximity or convenience, friendship is defined by a genuine, personal interest in another’s well-being and happiness. It goes beyond mere companionship and includes a sense of loyalty, understanding, and often, a shared sense of humour or common interests.

A good friend embodies certain qualities that nurture and sustain this bond. Here are some essential traits:

Trustworthiness: Trust is foundational to any friendship. A good friend is someone you can confide in, who respects your privacy, and whose words and actions match their intentions.

Empathy and Understanding: A good friend listens without judgement, offering empathy and a safe space for you to express yourself. They make an effort to understand your feelings and support you through tough times.

Reliability: A good friend is dependable and consistent, whether that’s in keeping promises or simply showing up when you need them. Reliability builds security within the friendship, knowing someone is there when it counts.

Respect and Acceptance: A good friend respects your values, differences, and boundaries. They don’t try to change you but appreciate you for who you are, embracing your quirks and individuality.

Supportive Encouragement: A good friend encourages you to grow, celebrates your successes, and inspires you to be the best version of yourself. They provide honest feedback with kindness and are your biggest cheerleader during both highs and lows.

Mutual Effort: Friendship is a two-way street that requires both people to invest time, energy, and care. A good friend values this balance and puts in as much effort as they expect to receive.

These qualities make a friendship resilient and fulfilling, forming the basis for a connection that endures over time. Friendship, at its best, adds warmth, joy, and support to life.

Realising a friendship isn’t serving you can be difficult because friendships often carry deep emotional ties. However, there are certain signs that indicate a friendship may no longer be positive or healthy for you. Here are some key moments when you might recognize this:

One-Sided Effort

If you’re always the one reaching out, planning, or making efforts to connect, it may be a sign the friendship is unbalanced. True friendships require mutual effort, and when it feels like a constant chase, it may no longer be fulfilling.

Constant Negativity or Draining Energy

If you feel emotionally drained after spending time with this friend, it might indicate an imbalance. Some friends only vent or focus on negative aspects of life without providing the same support or joy in return, which can affect your own mental well-being.

Lack of Support or Encouragement

Good friends cheer for your achievements and support your dreams. If this friend often downplays your accomplishments, competes with you, or makes you feel guilty for your success, it’s a sign the friendship might be more toxic than supportive.

Consistent Disrespect for Boundaries

If a friend repeatedly crosses your boundaries, whether emotional, physical, or social, it can erode your trust and sense of safety in the relationship. Ignoring your boundaries shows a lack of respect and consideration.

Feeling Judged or Unaccepted

In a healthy friendship, you should feel accepted for who you are. If you feel like you have to hide aspects of yourself, feel judged, or are afraid to share your true thoughts and feelings, the friendship may be more harmful than supportive.

Lack of Trust

Trust is crucial in any friendship. If this person has betrayed your trust, gossiped about you, or revealed personal information, it can be difficult to feel safe confiding in them again. Lack of trust can make you question their loyalty and reliability.

More Stress than Joy

Friendships should primarily add happiness and comfort to your life. If you find yourself more stressed or anxious about the friendship—perhaps due to arguments, misunderstandings, or resentment—it might be a signal that the friendship is no longer serving you.

Personal Growth and Changing Values

Sometimes, friendships fade simply because people grow in different directions. If your values, goals, or lifestyle no longer align and you feel there’s less common ground, the friendship may not be as compatible as it once was.

Emotional Manipulation or Guilt-Tripping

If a friend frequently makes you feel guilty, uses passive-aggressive behaviour, or manipulates your emotions to control situations, this can be a form of emotional abuse. This is a serious sign that the friendship is unhealthy.

Feeling Unsupported in Your Boundaries or Goals

A friend who doesn’t respect your boundaries or doesn’t support your growth can hinder your well-being. If they discourage positive changes in your life or make you feel guilty for prioritizing your mental health, they may be holding you back.

Recognising that a friendship no longer serves you doesn’t make it an easy decision to step away. However, prioritising friendships that uplift, support, and inspire you is essential for your personal well-being and happiness.

Valuing yourself in a friendship starts with recognising your worth, setting healthy boundaries and understanding that you deserve kindness and respect. When you value yourself, you are better equipped to be a genuine friend and one who listens, supports and shows up. At the same time, being a better friend means practicing empathy, communicating openly and being reliable. True friendship is a balance, it thrives when both people give and receive in a way that is respectful, caring and authentic.

Sharon

Here Are the Best Ways to Improve Your Sleep and Boost Your Mental Health →

You know sleep is crucial for your well-being. But did you know that it can affect your mental health, too? Getting enough sleep can impact all areas of your life. Catching up on your rest is a step in the right direction no matter what other stresses life gives you.

Here are the best ways to improve your sleep so that you can boost your mental health, courtesy of therapist and author Sharon Fitzmaurice.

Set a Bedtime for Yourself

Most adults think about bedtimes as sleep rules for children. But Science Daily confirms that bedtimes are also beneficial for grownups. The less consistent your sleep habits, the higher your health risks—increasing your chances of high blood sugar, heart attack, stroke, and other health issues. Irregular sleep is the problem—even if you get adequate hours each night.

Experts recommend setting a schedule and sticking with it—even variations of 10 minutes in sleep and wake times seemed to affect people’s health in relevant studies. You should also skip sleeping in on weekends. What are the benefits, apart from your metabolic and other physical health? Research showed that people with irregular sleep schedules were more likely to feel depressed or under a lot of stress. In short, consistent bedtimes make for better mental health outcomes.

Change Your Sleep Environment

Your bedroom should be an oasis for relaxation. Fortunately, incorporating positivity and relaxing elements into your room is easy. Do some decluttering and be sure to avoid interacting with anything potentially negative, like your work or social media, in the bedroom. Also, think about simple tricks like making your room darker or adding some background noise to keep you relaxed.

It’s important to understand that light cues your body that it’s time to wake up, making light-blocking curtains an excellent investment. Per the Cleveland Clinic, pink noise “enhances brain activity that’s associated with… deep sleep.” In short, relaxing music might help you sleep better, even if a fan or static sounds keep you awake.

Other small changes to your sleep environment, such as adjusting the room’s ambient temperature, can also help you catch higher-quality Z’s. The recommended sleep temperature is between 16-18°C (60-65°F). Higher or lower temperature settings can cause you to sleep restlessly. Instead, aim for a cave-like feeling in your room—colder temps included.

You should also monitor your bedroom’s humidity levels because high humidity can bring an increase in mold and dust mites which may make sleeping more difficult. If your bedroom’s humidity level routinely rises over 50 percent, you can use a dehumidifier to lower the amount of moisture.

Avoid Too Much Tech

Although using your smartphone for pink or white noise while you sleep offers benefits, technology also threatens both natural circadian rhythms and overall mental health. Artificial light from smartphones, tablets, and TVs can mess up your body’s melatonin production (the stuff that makes you sleepy). It can also distract you from a proper bedtime.

To preserve your sleep quality, aim to cut technology out of your bedtime routine as much as possible. Put your devices away at least two hours before you plan to go to sleep for the best results. Of course, setting your music or white noise app requires smartphone usage. Keep it minimal and opt for an e-reader sans blue light or an old-fashioned paperback book for pre-sleep entertainment instead.

Take Advantage of Daylight

Those “wake signals” that natural light provides might be a problem when you’re trying to sleep. But during the day, you should take advantage of the sun’s rays. It seems exposure to sunlight can boost your serotonin levels—the hormone that helps you feel happier. People who spend more time in the sun have lower risks of depression and seasonal affective disorder (SAD), too.

Of course, getting outside also helps you burn energy—preparing you for a deeper and more refreshing night’s sleep. Whenever possible, enjoy sunlight—safely—in nature for even more mental health benefits. A scientific report from Nature.com confirms that spending time in nature correlates with better mental health and well-being. Around 120 minutes in nature each week is ideal—and even more beneficial with sunlight.

Improving your sleep helps restore the brain’s ability to process events and emotions, effectively “cleaning” it so you’re fresh for the next day. In this way, you can help restore a bit of peace in a stressful life—enhancing your mental health in the process.

Looking for more information on how to improve your quality of life? Connect with therapist and author Sharon Fitzmaurice.

Photo via Pixabay