Author: Irene Tubbs


Humans are reactive thinkers, feelers and doers.

Great skills when such traits result in us thinking and feeling good, not so good when they trigger constant negative thoughts, or lead us to behave in a way which we wish we hadn’t.

A prime example of this is Christmas when the aim is to be happy. But because of life pressures such as wanting to get things done; have enough money; buy the right presents; feel appreciated by and please others; be invited to parties; become special to someone; not be alone; mend old relationship wounds; miss a loved one who has died, many find self pressures rise, moods fluctuate, some become depressed and most become stressed. 

It’s not pressure itself which is the problem, us humans were made to absorb and cope with enormous amounts of pressure. The problem is when we seek to keep pressure contained thus allowing it to ‘fester’ so that body and mind become stressed.


Think of your mind like a CD player, switched on by something you see, touch, hear, taste, smell, a thought or an emotion. Ok when these triggers lead to happy thinking but when under rising pressure, negative thoughts speed up, intensifying mood and promoting awfulizing e.g. ‘I can’t stand this’, ‘why am I so pathetic’ thinking. Eventually you manage to switch off this CD, but those distressing/depressing thoughts just rewind waiting to play again. Thus adding greater intensity to any regurgitated thoughts/feelings/emotions and reactive behaviours. For example: most people nowadays when stressed feel they want ‘comfort’ such as something nice to eat or drink or someone to talk too.  Talking to someone is always good but if you are a worrier thinking ‘I don’t want to bore them, upset them, let them think I’m pathetic” you tend to try to suppress it, of course it will come out but not as controlled as you would want it to be. So to with thinking I need a drink, first one does indeed act as a relaxant, subsequent drinks just add fuel to the depressive fire you were trying to put out!


Every time you feel internal pressure rising take a sheet of paper, write down exactly what you are thinking about yourself or others. Be as vitriolic as you like, (no one is going to see it) finishing with a positive statement such as: “that’s my stress out, now I can relax and get my energy back”. Read it only once, finishing with the positive statement. Tear it up into tiny, tiny pieces thinking “that’s where you belong in the bin”.

Worried someone might be able to piece it together or not in a place where you could do this easily. ? Keep a pen with you at all times, go to the loo write down your feelings or express it in just two words!! (loo paper is good, lets out the frustration trying to write on it). Tear it up, flush it down the loo, thinking “that’s where you belong with the crap” and let yourself smile.

With practice you will find you can take the sting out of the intensity of your stress very quickly, reducing it back to normal manageable pressure. Just remember:

NEVER KEEP THE WRITINGS OR TELL ANYONE WHAT YOU WROTE – they’re your thoughts/feelings/beliefs and you’ve just let them out. If it’s not in you, it can’t hurt you.


The Health & Wellbeing Coaching Series

Primary Book 1

Introduction to Health & Wellbeing Coaching


Core principles of H & W coaching:

Core skills of H & W coach:

Employment opportunities as a Coach:

Professional & Client focused information gathering tools explored using self-assessment practices, multi-dimensional health & wellbeing profiler & motivational interviewing skills:

Series One of Ten

Practitioner Theory & Self-Training

Resilience Building Programs

All underpinned by Evidence Based ‘Self-Empowering Resilience Building Models’

Cognitive Behavioural, Rational Emotive Behavioural & Multi-Modal Coaching

Core Counselling Skills & Psychological Principles

Stress Management & Health Focussed Program

Health & Wellbeing Coaching is a form of proactive self-coping, consisting of building own resources to deal with potential life/health stressors by ultimately acting in advance to prevent them.

email or purchase on Amazon


Regaining health after experiencing a condition that affects the heart or indeed heart surgery can feel like an uphill struggle, a life experience fuelling self-questioning as to why this happened.

Recovery initially primarily supported by medical intervention and guidance which when used alongside this self-empowering book assists a person to learn effective rehabilitative and resilience building recovery strategies. Ultimately, assisting individuals, to build personal resolve to adapt life style practices which contributed to their heart problems.

Using over thirty years’ experience of providing self-empowering, resilience building rehabilitation programs, Irene has put her knowledge and the personal experiences of those recovering from a heart condition or surgery with whom she has worked, into a self-help rehabilitation guide. Its content includes comprehensive and practical guidelines covering rehabilitation, such as post-surgical symptoms and how to breathe without hurting your wound, to the wider aspects of lifestyle management – overcoming stress and conquering habits that may have contributed to heart problems.

Shirley Hall,

British Heart Foundation Cardiac Rehabilitation Manager

Having reviewed this book reported:

“This is a very useful and down to earth book, with very practical tips on how to deal with areas such as stress and anxiety. It is easy to read and understand and should be very helpful to anyone who has had a heart problem and their family.

Topics covered include:

  • Taking medication and seeing your doctor again
  • Practical issues such as work, driving, holidays
  • Coping with emotions and stress
  • Using the power of the mind to stimulate a healthy immune system
  • A step by step rehabilitation programme including detailed exercises and safety tips
  • Diaphragmatic breathing, relaxation and imagery techniques to reduce tension and induce a calm state
  • How to give up smoking and stop drinking to excess
  • Develop Balanced eating habits

The message is simple: It’s never too late to make changes to improve and maintain your health and wellbeing, so start today, read this book and become your own wellness coach.

You can purchase this book at a reduced price of £5 & £1 p & p by accessing it on this site under eBooks/cCd’s main heading.