RAW Coaching Co

03/08/2024

🙌 Friendships can be an amazing experience, they can also be messy, toxic & clicky.Teaching your teen how to be a good friend, what to expect in friendships & how to set boundaries in friendships is a very helpful life long tool. Spending that extra bit of time with them on a weekly basis digging deeper into their friendships and what’s going on in their lives can be really beneficial. Also remember you don’t need to necessarily tell them what to do but simply continue to ask the right questions until they figure it out for themselves. The best learnings are the ones where they get to experience things first hand. After all that’s how we learn 😊

28/07/2024

Such a powerful message!

Being able to process your past, accept it, heal, move forward and then build again is an integral set of events in the healing process. When we consistently repeat our past, retelling the story in our own heads and to others, we are evidently stuck in a vicious cycle. People will do this for years and years, some for a lifetime without even realising they themselves were the ones holding themselves captive in this space.

Years ago, before even studying NLP & life coaching and realising what it was, I had actually helped myself and pulled myself out of the darkest space I had ever been with my own NLP therapy. I had been to several psychologists, counsellors, health coaches, I had tried hypnotherapy, acupuncture, changing my diet, gut protocols, reiki and literally any person who I thought might be able to save me and pull me out of that deep hole.I would happily hand over any amount of money and beg for their support. Although some of these practitioners were amazing and had some extremely helpful tools to offer, In the end it was up to me. I had to do it, I had to find a way to change my thinking and habits in order to move through the fog in my own mind.

My secret was simple, but it worked! Within a few weeks of continually practicing my new habits and focusing on all the positive aspects of my past, changing my thinking on events and accepting everything that came with it, I was finally beginning to FEEL alive again, beginning to FEEL like myself again and beginning to FEEL like I had control over my mind and what I was allowing to marinate in there. Dont get me wrong, we need to sit in our sorrows sometimes, we need to feel all the feels, it’s an important part of the healing process but we can’t stay there too long. It’s imperative to begin to build back up, move forward and start a new chapter.

I have since seen other psychologists
& other therapists, I am definitely not saying that you shouldn’t see any of these amazing people in your healing journey, please just make sure you are using therapists that will also help you to build back up again and not allow you to stay stuck in the pattern of the past.

19/07/2024

Yes yes and yes! This can come across in many different ways that don’t usually make people feel like helping them but that’s exactly what they need. A set of open ears to just listen without feeling judged and the ability to just be heard.

You might notice behaviours like shouting, screaming, slamming doors, emotional outbursts, physical outbursts, hurting themselves or others physically or verbally, socially isolating themselves, being very quiet, talking a lot, not talking much at all, arguing and the list goes on.

Most often they have no idea what’s going on inside them or they can’t verbalise it. I’ll often have conversations with my teen students and ask why they think they might be feeling a certain way or why they acted out, often their response is “I don’t know, I just feel really frustrated all the time” which usually ends in them breaking down in tears. It’s heartbreaking to know so many are feeling this way with no one to talk to as they just seem to get into trouble all the time. They also usually don’t want to talk to their parents.

Having an adult in their corner that can get down on their level with them, begin to unpack it and just allow them the space to voice what’s happening without judgement is so profoundly beneficial.

I love being able to hold space for these amazing misunderstood humans. I was there once too and can completely understand where they are at. Holding space for them allows them to move through what they are facing, unpack it, own their feelings, responses and begin to make better choices in the future. With the right tools in place, a little bit of patience and a solid plan, the changes begin to take place ♥️ 🫶🏻

04/05/2024

One thing I learnt about anxiety and overcoming it was to stop fighting your feelings and just allow them to come and move through you. I remember learning this and thinking “how scary” how can you just let those feelings sit there? I would try distract my brain from feeling those really intense feelings. Distractions worked for the short term, but if something was really bothering me, I didn’t deal with it or didn’t allow myself the opportunity to actually feel those emotions and process them then anxiety was prevalent.

It took me a while to practice it but once I was able to practice sitting with my anxiety and allowing it all to be there and breathe through it, reassuring myself I wasn’t going to die from a panic attack, then the anxiety level started to lower. Eventually I was panic attack free, medication free and able to deal with life’s stresses, not free from anxiety but just free from it completely overcoming me.

Panic attacks are not fun, they feel so real and you really feel like you are going to die. You can’t explain that to someone that hasn’t had one.

Things that will exasperate your anxiety and will make it feel worse:
Alcohol
Too much caffeine
Processed food (sugar especially)
Not getting enough sleep
Not dealing with day to day problems like finishing tasks, keeping up with paperwork, study or work related things (aka putting them off).
Overthinking and over analysing everything
Not moving your body enough (this is a big one, not exercising and not moving your body enough is not helping your anxiety).
Relationship difficulties/ friendship difficulties
Not having a hobby, an outlet or something you really love doing outside of work / study.

Allowing things to sit there and fester rather than dealing with them is something very common with anxiety sufferers, not dealing with your s**t worsens and usually by the time you decide to deal with it, there’s quite a few things to deal with and it seems overwhelming… hello old friend anxiety 👋

Allowing yourself to do one thing at a time, take it slowly but beginning to tick each thing off the list that you need to do that seems overwhelming is a great start. I also still find my list at times is unrealistic 😂 actually that’s most of the time. My expectations of myself to achieve things in a very limited amount of time is something I do often, it’s when I start to feel overwhelmed that I stop, prioritise things and give myself some space, then I realise it’s all not so bad and it’s quite achievable but the goal posts just needed an adjustment.

Anxiety is a normal part of being a human, it’s just a feeling, it can’t hurt you and won’t ever kill you. Allowing it to be there and understanding how to manage it is a very important part of living.

Reassuring yourself that you are ok, it’s just anxiety and you will get through is is super important, taking time out for yourself, journalling your emotions regularly will make a huge difference in how you feel ♥️

Amanda x

(Pictured below is me in my happy place. I started exercising and gym life to help cope with anxiety many moons ago, it’s just a part of me now and something I do on the daily. I realise now when I don’t exercise, just how different I feel and how important it is for me to do it)

23/03/2024

Being able to self regulate when we are stressed and overwhelmed is one of the most important things you can teach yourself and your children.
It’s easier said than done in the heat of the moment but if you practice it, practice it again and keep practicing it some more, you will find that the muscle gets stronger.

Just like riding a bike, learning to drive a car or building muscles at the gym. It’s something you need to commit to, something you need to focus on and pay attention to in order to make the change possible.

20/03/2024

17/03/2024

Turn your pain into power 💥

Do you have a painful life event that’s holding you hostage? What message can you take from it? What can you teach other people about what you have been through and what you have learnt from it? Changing our perspective on our pain to turn it onto our power can be the most important things we can do. Using our pain, our suffering, our lessons we have learnt to help other people through their pain can also help to heal your wounds and move you out of the darkness.

It can be extremely hard, emotional & painful to talk about our pain, what happened and what you had to go through 😔 It can bring up feelings from the past, feelings that are really big and hard to process. Feelings that are overwhelming, that take your breath away, feelings that can keep you up at night 😢

When I lost my dad to su***de, over 20 years ago now, I never thought I would be able to use my pain and suffering from that event to help others. That life experience sent me into a black hole, not just once either. It also taught me things that I would have never otherwise known. It taught me firstly how much I loved him and adored him, because without that deep love, you wouldn’t feel as much pain.

What I learnt:
That loving someone so deeply means that when you lose them, it’s going to be tough, it’s going to be hard and it’s going to suck. But imagine never knowing that kind of love? Imagine if I was someone who never got to even meet their father? Someone who didn’t even like or love their father? I decided I preferred this, as much as it hurt to lose him, I choose the years I had over not having them at all.

I learnt that life can be short and you never know when you might be saying your last goodbyes to someone. Another really really tough lesson but an extremely valuable one. It has taught me to really enjoy the moments, all the little moments that we have, the precious moments spent with my family and good friends and to make those moments memorable. I don’t have half arsed relationships, if you are in my life, you are IN my life ♥️

I have also learnt that everyone has a story. It’s what we do with our story that matters ♥️

14/03/2024

Tickets to the upcoming Glow for Girls workshop are now LIVE!

Date: Sunday 7th April
Time: 9am - 12pm
Where: CUC Mudgee Region 70 Court Street Mudgee
Ages: This workshop is recommend for girls aged 10-12. This workshop is designed specifically for this age group.

What will they be doing? This workshop is all about confidence building for each individual. We will work on self worth, confidence, journalling, friendships, goal setting & relaxation / calming the nervous system.

If you have any further questions simply send us a DM.

https://checkout.square.site/merchant/MLS06PMNZ8EZ3/checkout/IQD5L3U2ZBNY6HFLOMDH3522n

Glow for girls 3 hour workshop Date: Sunday 7th April Time: 9am - 12pm

11/03/2024

Mark your calendars! We have a Glow workshop coming up for girls aged 10-12 years on Sunday the 7th of April from 9am - 12pm.

**Max 10 tickets available**

More details to follow! Tickets available in the link attached.

In this workshop I will be guiding them through activities to build their self confidence, give them strategies to work on their mindset, teach them about the positive impacts movement has on the body & mind and offer them the tools to deal with stress & anxiety so they can head into these teen years strong & full of certainty.

The girls will join me, Amanda, fully qualified life coach & mindset mentor in an intimate 3 hour workshop helping to build themselves and those around them up so they can head into these teenage years living their best life!

Contact Amanda for more information [email protected]




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07/03/2024

Starting your day with gratitude and genuinely feeling grateful for where you are at right now in your life is a game changer.

It’s so easy to wake up, grab your phone, start scrolling or watching something, It’s so easy to stay in bed until the last minute and it’s easy to let your brain be on auto pilot and dictate how you are feeling and how the day is going to go.

We can get into habits of negativity very easily, the brain is on auto pilot and just thinking about everything we need to do and digging up all the negative conversations that have or have not happened in our minds. Replaying negative things from the past and projecting the future. Just a few simple shifts could make such a difference to the entire day.

If you find yourself on auto pilot in the mornings, reacting to everything rather than being proactive and intentional, I invite you to try being intentional with your mornings for a week and see the difference it makes.

Instead of getting up and allowing your thoughts to just do as they please, change your thinking.
When you notice yourself on auto pilot saying negative things & whining about things, change it up and start saying things to yourself like “today’s going to be a good day” “I’m going to look for things to be grateful for today” “today might be hard but I’ve got this” “I’m going to show up to the gym today and just try my best” “I’m going to pack the kids lunches first up and get that job out of the way so I can be organised”. Once you start to shift the way you view your day, the way you are talking about your day and the way you look at the things you have to do, your brain will start to find the positives in the day.
There are so many positives that we can take from each situation, to every negative, there’s a positive and once you begin training your brain to see it that way, you’ll notice a difference in how you feel.

Happy Friday ✌️
Today I am super grateful for sitting on my front porch with my cup of coffee while watching this amazing sunrise 🌄

04/03/2024

Throughout time, the role of significant safe, adult guidance and mentors has been accepted as being essential in the healthy raising of children to adulthood. I call these adult allies other than our parents, lighthouses. And we need them to step up now more than ever.