Self Care Club

Internal Gratitude

Welcome to the third and final episode of our gratitude mini-series, where we turn the spotlight inward and explore a practice that feels surprisingly uncomfortable for a lot of us: internal gratitude. This is about learning to appreciate yourself - not just your life. Most of us were never taught how to do this. We’re brilliant at acknowledging everyone else, but not so good when it comes to recognising our own effort, resilience, and growth. 

In this episode, we talk about why internal gratitude matters - especially in midlife - when so many women are quietly holding everything together. We dig into:


Effort Gratitude (not outcome gratitude): recognising where you showed up, kept going, and didn’t quit - even when no one was watching.


Body Gratitude : gently acknowledging what your body has carried you through, frustrations and all.


Younger Self Gratitude: thanking past versions of yourself for surviving, leaving, starting, or setting boundaries.


Values Gratitude: honouring the values you live by 


“No One Clapped” Gratitude: naming the invisible labour you do every day that rarely gets acknowledged.

This episode is for anyone who struggles with self-worth, feels quietly exhausted, or needs permission to say: I see what I do. And it matters.

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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Gratitude sounds simple… but does it actually work in practise?

In part two of our gratitude mini-series, we move beyond the theory and into real life. 

This week we tried three simple gratitude practices: 


The Gratitude Walk, 


The One-Text Challenge, 


The Gratitude Swap 

To see what genuinely helped, what felt extremely awkward,what surprised us and which ones we just didn't do! 

If you liked this episode and want to be part of the club, come follow us on all our socials: 

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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Website www.theselfcareclub.co.uk

Studio production by @launchpodstudios Music by purpleplanet.

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This week we’re diving the first part of our mini series on gratitude - not the sparkly Instagram version, but the real, science-backed, actually-useful kind that has nothing to do with “too blessed to be stressed” energy.

We explore why gratitude still has such a powerful impact on the body and mind, and how the research has evolved. 

In this episode we cover:


The updated science - How gratitude activates the parasympathetic nervous system (your built-in calm button)


Why gratitude helps you sleep better 


Why it grounds you in real life instead of spiralling


Micro vs. Macro Gratitude


What to do when gratitude feels impossible


Why gratitude sometimes lands badly - and what to try instead


Pre-gratitude practices for when your system is overwhelmed


Reframing gratitude as “noticing what else is true,” not pretending everything is fine. 

We also share our Self Care Steps to practicing gratitude and our own gratitude lists for the week as well as your shout outs. 

If you liked this episode and want to be part of the club, come follow us on all our socials: 

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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This episode is sponsored by Welbeck - providing beyond better healthcare

Happy New Year!  Welcome back to the brand series of SCC

What better way to start a new year than taking a look at longevity and what we can do to stay healthy and be proactive about preventative medicine. Today we are joined by the wonderful Dr. Simrat Marwah-  the Medical Director of Welbeck’s Health Assessment and Longevity Centre to discuss how to live longer and most importantly better. 

To find our more about Dr Marwah and the longevity package: 

https://onewelbeck.com/consultants/dr-simrat-marwah/#

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Enjoy this re release clubbers from Xmas 2023, we loved this practice and still use it today. Merry Xmas everyone x

This week at the club for the final practice of 2023 the ladies work through learning to receive and it turns out to be trickier than expected. They are joined by one of their favourite experts Anna Mathur who returns to the club to share her insights and tips. Tune in to find out how they got on.

ist us this week we are absolutely delighted to be joined by Anna Mathur . Anna is a psychotherapist who is widely celebrated for her accessible mental health advice and the light- bulb moments which she offers across her platforms including, Instagram, her best selling books and her podcast The Therapy Edit and her online motherhood platform The MotherMind Way. She equips mothers with tools and knowledge on how to look after their emotional wellbeing and gain more happiness throughout motherhood and beyond. Her new book, How To Raise a Happier Mother is available now.

@annamathur

Find out more and get involved https://www.mentalhealth.org.uk/mhaw #ToHelpMyAnxiety @mental health's free resources will help you understand more about anxiety and the things you can do to help.
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