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This is a transcript of Live the 8Wise™ Way Podcast.

Episode Twelve:

Living the 8Wise Way                                                         

Welcome everybody to episode 12 of Live the 8Wise Way with me, Kim Rutherford, psychotherapist, author, podcast host and obviously I’m also the creator of 8Wise which is what you are here to learn about, find out about and learn how to use in your life so you can have better psychological wellbeing and you can look after your mind so it’s healthier and happier all year round.

Can you believe we’re at episode 12 already! Today what I want to do is pull it all together for you and really just help you to understand what the point is in knowing all of this, what is the point in learning about 8Wise, what is the point in developing an understanding of this model, how do you actually use it in your everyday life.

So, I want to just do a quick recap with you. Again, if you are using the book, and you’re following along in the book, the book is The 8Wise Ways to a Healthier, Happier Mind, then all of the content in the book is relevant to what we’re talking about today.

If you are somebody who has fully committed to Living the 8Wise Way already, and you have gone and got yourself a copy of the 12-week journal or the 12-month planner, then everything we are talking about today is used in those two books as well. What I want to do today is show you how you can use 8Wise to develop an action plan or a strategy for looking after your mental health and wellbeing moving forward, and you can use the 12-week journal and 12-month planner to record how to do that and create your goals and your actions, etc, etc in there. So, you can use all of the books today with regards to everything that we are doing.

So let’s start right at the beginning. When I first met you in episode one I explained to you then that the reason I developed 8Wise is because I experienced my own mental health issues and that I was fully aware that, if I had waited for the length of time I was going to have to wait until I could see a therapist and get some support, then things would’ve got a lot worse and a lot messier and a lot uglier and possibly dangerous for me and because I had a background in criminology, and therefore psychology, and an understanding of mental health just due to the nature of the childhood that I had had, I made the decision to do my own research and develop a strategy that worked for me.

After that strategy worked for me and it really did help me to overcome my issues which were, after having extreme levels of stress, I developed burnouts and my burnout led to anxiety, very specifically health anxiety. My health anxiety led to depression, and I also experienced agoraphobia as well. So to claw my way back from there I really did use what I’m talking to everybody here to do. I did use the 8Wise concept. I did break down everything that was going on in my life into these four dimensions, into these core eight elements, and I started to implement really small changes in each of them so that they would all start to get better, so it would start to improve and so that I, in myself, could improve as well.

We started with the first dimension, which is your foundation dimension and that’s your emotional wellness and your physical wellness. The concept of having a healthy body and a healthy mind. When you have a healthy body and a healthy mind, then you are ready to go a little bit deeper and work towards your internal dimension, which is the world that exists within you. Nobody else gets to see it, you are experiencing it all the time, and this is where your spiritual wellness is, and your intellectual wellness is as well. This is about who am I and what stimulates me in this world.

Then when you’ve got a really good understanding of both your foundation dimension and your internal dimension, you’re then ready to move externally and start expressing and navigating yourself in the world around you. This is where you start to focus on your environmental wellness and making sure you have safe spaces that bring out the best in you, and that you have really good social wellness, where you are surrounding yourself with really good support systems and learning to let go of those support systems that are less supportive, let’s just say it that way.

Then when we’ve done all of that and we’re really healthy, both healthy body, healthy mind, we know who we are, we know what stimulates us, we know the right environments for us, and now we’ve got the right people around us, now we’re ready to build this amazing lifestyle for us to live in and this involves your occupational wellness. Its about making sure that the work you choose to do really does manifest all of those other dimensions into a lifestyle for you and that your financial wellness is where it needs to be. Meaning that you understand what money means to you and how it allows you to manifest that life that you want.

When you’ve got all of those four dimensions in place, now what you’ve got is a really good framework. The 8Wise model is a really good framework for being able to help you understand yourself, understand your life, get some self-acceptance, build your self-esteem, but most importantly it helps you when your mental health is at its best. You can implement strategies around all of those eight elements to help you recover and, if you are thriving and excelling in your mental health, then it allows you to implement maintenance strategies to help you prevent having too many mental health dips as well. So it really does help you to pull it all together and allow you to, what I call, Live the 8Wise Way. Making sure that you’ve always got tools and techniques in place so you can either recover quickly or you can prevent yourself from having those dips in the first place.

So now that you understand the model itself and what it’s there for, for you really now the next step is to going into it in a lot more detail and starting to develop your own strategy for exactly that, for Living the 8Wise Way, for having a healthier, happier mind and a better quality of life.

What I want you to do, I want you to head over to my website, and when you get to the website you will see there is a tab that says free resources. When you go into the tab, you’re going to find a listing for some evaluations and what those evaluations are, there are eight of them, and what they allow you to do is evaluate yourself on your current wellness levels against each of the eight elements. There is an evaluation for emotional wellness, there is an evaluation for physical wellness, there is an evaluation for spiritual wellness and intellectual wellness, and there is an evaluation also for environmental wellness, your social wellness, your occupational wellness, and your financial wellness too.

The first thing to do is to complete each of those evaluations and, at the end of each evaluation, what will happen is it will give you a score and what I want you to do, I want you to take that score and I want you to put it into the other document that is in the free resources and that document is called the 8Wise map.

In the 8Wise map, you will also see that there is a blank template for you to use, but there is also a diagram that shows you what it should look like when you’ve finished with it. Now that document and that diagram is also in the book 8Wise Ways to a Healthier, Happier Mind, in the journal, the 12-week journal, and also in the 12-month planner.

If you do want to have something in your hand to have a look at, what that diagram should look like when it’s finished when you’re 8Wise map is completed, you’ll be able to have a look in all of those as well.

So, you complete each of the evaluations, you get your score for each of the evaluations, and then you put your score into your 8Wise map.

The reason I called it a map, very simple, because when you have that completed, it helps you to navigate through your wellness spectrum. It helps you navigate your mental health no matter where you are on the continuum, whether you are in crisis at the lower ends of it, or if you’re in thriving and excelling at the top ends.

When you have your map in place, you will be able to identify quite quickly which of the 8Wise elements you are having a lower score in and which of the 8Wise elements your score is slightly higher. Now, what would happen for me is, if I was working with you one to one, I’d ask you to bring your map with you and we would sit there, and we’d have a brief discussion about each of the elements and what those scores mean to you, and I would then probably recommend that we look at those elements that have the lowest score. We would start looking at how we can develop the ones with the lowest scores, because we know if we improve them, just like each one interlinks with each other on a negative perspective, they also interlink with each other on a positive perspective, meaning that if you are able to improve one of them, it will have a knock-on effect to the others. So others that are also low will also start to improve as well. And then what we would do is we would move round all eight, putting some focus on each one and having a look at how can we tweak, and how can we possibly improve or how can we maintain each of them so that we have a really well balanced 8Wise map, or more importantly a well-balanced wellness spectrum so that you are balancing your mental health as well.

So that’s the first thing I want you to do. I want you to go over to the website, I want you to go into the free resources, I want you to go and complete each of the evaluations that are there, I want you to get your score, and then I want you to go directly putting that score into your 8Wise map to create your diagram to help you navigate the way that you are going to start looking after your mental health and wellness using 8Wise.

Brilliant. So now we’ve done that, then what we need to do is identify “well if I’m going to do something on this, if I’m going to move forward with this, then I need to implement some form of goals” and on 8Wise we call them milestones because goals are very end game whereas when it comes to your mental health and wellbeing, it’s something you should be looking at all the time because we’re constantly going to be swinging between this continuum of five key stages of our mental health. So that what we’re looking for is developing key milestones and these milestones should be, well there should be three milestones really. You want a short-term milestone, and that short term milestone should be something that you can achieve within the next 12 weeks. That’s nice and short, something is short and sharp focus that you can achieve in the next 12 weeks. And this is why I developed the 12-week journal, to help people have a clear focus on what they’re trying to achieve in those 12 weeks.

Then, what I want you to do is set yourself a midterm milestone and that midterm milestone is something you can achieve within six months, nothing bigger than six months.

Then I want you to look at your long-term milestone, which you should be able to achieve within 12 months. We never want to look past a 12-month period when it comes to setting milestones, because life changes so fast and it can be really frustrating for us if we put all of these big goals or big milestones in place, five year, six year, ten year plans, and then they don’t come into fruition because they’re so far down the track, we lose momentum, we lose motivation or life changes and therefore they just become unachievable and unrealistic for us. So, if we focus on 12 months only, and having three core milestones that can be achieved within those 12 months, our momentum can stay stronger. Our motivation is stronger. They tend to be more realistic for the life that we are living right now, and it tends to be therefore easier to achieve them. It’s why I created a 12-month planner, so for those of you who are wanting to commit a life to Living the 8Wise Way and really starting to manage your mental health and wellbeing for a better quality of life ongoing, then the 12-month planner allows you to set all of those milestones and work towards them week by week, month by month, even day by day to a certain degree.

Now, let’s be realistic, we could set ourselves loads of milestones that don’t make any sense whatsoever, that are completely unrealistic and aren’t going to help us get anywhere. When we are talking about setting milestones, I want you to think of the word ‘FAST’. It doesn’t mean that we’re going to go fast. It means that I want you to follow what is known as the ‘FAST’ model for setting goals and milestones. And each letter of the word FAST represents a different word.

F represents focus. What that means is your milestone should have a clear focus that ensures you are committed and motivated to achieving that milestone. So for this I want you to answer these basic questions. What do I want, why do I want this and how motivated am I on a scale of one to ten to achieve it? So that’s how you focus and get a clear focused milestone.

Then you move onto the A, which stands for ambitious. Your milestone should be realistic but should take you out of your comfort zone and so you are in a space for growth. So the three questions I want you to answer for this are does this challenge me, do I have to learn new things and is it realistic to achieve? If you can answer those three questions with regards to the milestone you’re putting in place, it starts moving you to something that’s more realistic, pushes you out of your comfort zone and gets you into that wonderful growth space.

When you’ve done that, we then move on to the S which represents specific. Your milestone should have clarity on what you are trying to achieve and measures to confirm it. So, to check this, you need to answer these three questions. Do you have clear actions, do you have clear timelines, do you have clear progress and achievement measures and what this means is with regards to clear actions, is that milestone broken down into specific clear actions. We call them steps, the 8Wise steps, and I’ll cover those in a moment. Do you have those clear timelines really means if you’re going to do it within 12 weeks, what do you have to achieve within the 12 weeks to get that short term milestone completed and what does the 12 weeks break down into when it comes to time and do you have clear progress and achievement measures is, do you know when you’ve achieved each one of those steps, how do you know that you’ve achieved each of those steps, how are you measuring each of those steps? When you have the answer to that, then we know that milestone is specific.

Then you move towards the T and the T represents truthful and in truthful what we’re looking for is your milestones should be authentic to you and what you want to achieve for yourself in your life. It shouldn’t be for anybody else. This is where we go wrong in life is when we create all of these goals and milestones that suit other people more than they really suit ourselves. But this has to be truthful to you. It has to be authentic to who you are, what you want and what you want to achieve for yourself in your life and not be set to anyone else’s standard. And to make sure the milestone does that, you just need to answer these three questions. That is, is it clear on what I have to do, is it clear within what timeframes I should achieve this, and does it have clear measures in place that confirms my progress and my success in achieving it.

If you are able to set milestones, a short term for 12-weeks, a midterm for the next six months and a long term for the next 12 months, based on the FAST model, answering those questions on each of the milestones that you are setting for yourself, you’re really making sure that your milestones are realistic and they’re achievable for you and, as I said, you can either record them in a book of your choice, or you can record them in the 12-week journal or the 12 month planner. It is entirely up to you. Find a way that supports you in creating these milestones and putting some actions in place and make sure it’s something you refer back to probably every day. I’m a big fan of journaling this just because journaling keeps you accountable and therefore it keeps you on track, which is why I created those additional books to support you as well. So if you like journaling, find a way that helps you journal, as I said the book and the planner, the journal and the planner are there available for you if you want them, but find another way. Some people record this, and they’ll do voice notes to themselves every day. Some people use different workbooks. Some people create their own spreadsheets. I do love a person who creates a spreadsheet and I’m married to a person who creates a spreadsheet for everything, so I have a special place in my heart for all you spreadsheet lovers out there.

When you’ve got all of these wonderful FAST milestones in place, now we need to break them down and this is what we call the 8Wise steps. So the 8Wise steps are literally looking at those milestones and saying “right, I’ve got something to achieve within the next 12 weeks for example, what small steps do I have to achieve in order to make sure that milestone is met”. This is a bit like if you go on a diet and you say “I want to lose 10 pounds” for example, That 10 pounds might be your short term milestone, and you tend to break that milestone into something smaller, so pounds, and you would then measure that on a regular basis by weighing yourself to see if you’ve actually lost those pounds and each of those pounds becomes a step towards meeting your milestone. That’s what you need to do for any of the milestones you have set for yourself. You literally need to go in and say “I want to break down the next 12 weeks, or I’m going to break down the next six months, or I’m going to break down the next 12 months and I am going to implement these smaller, shorter, low hanging fruit steps” and by that, I mean, look at the things that are easy to achieve right now. So, for example, if you are somebody who is looking at improving your emotional wellness, then one of the things I’d be thinking about doing straight away is focusing on some breath work because breath work allows you to basically reframe how your breathing takes place and you’d be so surprised on how impactful good breathing practice or bad breathing practice can be. So that’s a really low hanging fruit step for you to be able to achieve. And what I will do is put a link in the notes with regards to this particular episode to an amazing, amazing breath work person that I recommend to everybody, my good friend Joel. So, check him out and check out the work that he does for some brilliant tips on breath work. That would be a low hanging fruit and I’d be putting that in place. I’d be putting that place as a step because it’s something you can achieve today, you can start looking at your breathing today. The same with mindfulness, you can start doing that today. Meditation, you can start doing it today, breathing techniques with numbers and counting and again, whilst you are on my website and you’re in the free resources, you’ll see that there are some of these resources in there to help you as well. So I would be looking at what can you start using immediately to start improving these eight core areas. When you start looking at that, put your timelines in place, and what you’ve got is your 8Wise steps.

Now what you will also find in the free resources is what I call the 8Wise transition plan and this is where you’re going to pull it all together. This is the document where you’re going to record your strategy, you’re going to put all of your milestones, you’re going to put all of your steps, you’re going to put all of those timelines and you are going to tick it off when you achieve them. You’re going to put it all in your transition plan and I’ve called it a transition plan, because that is exactly what you are doing. You are transitioning from wherever you might be now with regards to your psychological wellbeing, and you are transitioning towards something that is healthier and happier for you creating a better quality of life for you. So put everything in your transition plan and again, the journal and the planner act as a larger form of transition plan, but you can use the free one, you can download it as many times as you want to and use that transition plan and follow through with that and commit to that process, commit to those milestones, commit to those steps, commit to those timelines, commit to yourself, commit to your mental health.

I speak to so many people who say I haven’t got the time, I haven’t got the resources, I haven’t got the money, yet they make the time for these other areas of their life, they’re still going to the gym every day, they’re still eating healthy every day, which are really, really positive steps and I’m not knocking any of that but your overall wellness and wellbeing is so much more than simply eating healthy and going to the gym. There’s no point in having this absolutely beautiful, gorgeous, glowing body if your mind is falling apart and, I say this to a lot of people, if exercise and if nutrition alone could look after your mental health, then I would never see and I’d never be working with anybody who is physically healthy. I’d never be working with people who we classify as gym bunnies, or athletes or any of that. I wouldn’t work with those people, and I do because even those people struggle when they’re not looking after the other areas of their wellness spectrum. If you’re only focusing on physical wellness, you’ll only have physical wellness. So you need to be focusing on all eight.

So, don’t tell yourself you don’t have the time, because when you’re telling yourself you don’t have the time, you’re basically saying “I’m choosing to spend my time in other areas, that doesn’t mean I’m looking after myself”. Okay. So don’t lie to yourself. Don’t pretend to yourself that you don’t have the time. When it comes to your health, you have to make the time. No one else is going to do this for you. Your mental health is no one else’s responsibility. It’s not up to your mom, your dad, your husband, your wife, your teachers, your friends, your boss, your colleagues. It’s not up to any of them, not even your GP, not even your doctor, not even your surgeon, none of these people in your life are responsible for your mental health. They may impact it, I’m not even going to pretend they don’t. They may impact it from time to time. But when it comes down to looking after it, maintaining it, improving, managing it that’s all on you my friend, that is all on you, just like mine is all on me.

So put the time in, put the effort in, commit to your mental health, to your overall wellness and wellbeing, to your psychological wellbeing, commit to having a healthier, happier mind and a better quality of life. And that’s what I call Living the 8Wise Way. It just simply means assess yourself against these eight core elements. Implement strategies against these eight core elements that allow you to improve your mind, have a healthier, happier mind that leads to a better quality of life. Use these eight elements to manage your mental health so that you are in control of it in a much better way, that you have tools, that you have techniques to help yourself recover when you have a dip or prevent the dip in the first place.

For those of you out there who are experiencing mental illnesses and are working with strong teams, whether that be psychologists, psychiatrists, mental health clinics, you can still use 8Wise alongside everything else that you are doing with those wonderful people that are helping you and supporting you.

It is a tool. It is a technique. It is a way of life. What I get with my clients is I ask my clients to complete the evaluations every 12 weeks minimum. For those people who may be in a little bit more of a crisis space, I say maybe check in with yourself and 8Wise every two weeks, because you’re going to be implementing such strong changes quite quickly and transitions quite quickly, you just want to make sure that the levels that you were working on day one are still the same day two or day three or day fourteen, and hopefully they won’t be, which is why you then need to adapt with it. And again, that’s why you are finding in the journal and in the planner, I’ve put templates with regards to the 8Wise map throughout there as a prompt to remind you “I need to reassess, I need to re-evaluate, I need to just check in with where my 8Wise wellness spectrum currently is”.

So that’s what I want you to be able to do. I want you to be able to go away and actually use 8Wise to make these changes in your life and achieve some better mental health and I don’t mean that in a bad way. I mean, it’s okay if your mental health isn’t great all the time. It shouldn’t be great all the time, you know life’s not like that, the world isn’t like that, the human brain isn’t like that, our mind isn’t like that. We can’t be happy all the time. Stop chasing happy. Start chasing conten™ent, start chasing management, start chasing emotional regulation, start embracing the fact that as a wonderful human, you have the ability to experience all emotions and they are trying to give you messages and tell you about how to look after yourself. Use 8Wise to help you regulate those emotions, to be grateful for the fact that you are able to experience emotions and that through those emotions, you’re able to learn other stuff about you.

This is what I call the superpower of our mental health, especially when it hits rock bottom. When we hit rock bottom with our mental health, we learn about ourselves in a way we never knew before. We learn strengths that we never knew we had, we learn about a part of ourselves that we would never have known existed. That is power. That is the most empowering experience you could ever have, to be able to go to your rock bottom and come back out of it, knowing that the person that got you out of that was you, that you had that power, you had that strength, you had that commi™ent. That is you. That is how awesome you are. And today, if you are at your lowest and you don’t feel that, trust me, trust me on that, trust those people around you who have experienced poor mental health and have come through it and they’re on the lighter side of that. It can be done and 8Wise is a tool that can help you to do that.

Now I don’t like the thought of anybody out there suffering alone. So obviously yes, you can use the book to be able to almost be your own psychotherapist in your pocket and navigate through this process yourself and you can get that as I said, you can get that at any major bookstore or the big places that you can think of online, but also you can go to my website, and you can get it from there as well.

Obviously, you can go back and listen to every single episode so far of the podcast, which will help you to work through the 8Wise model teaching you how to Live the 8Wise Way.

If you are somebody who has identified you need to actually focus on this a little bit more and you’d like to invest in time and commit to it on a slightly deeper level, then you can book onto one of my training courses. I’ve got training courses happening from October. They are going to be delivered online via Zoom so no matter where you are in the world, you can join us. You can come along and do the 8Wise discovery course and the 8Wise discovery course is going to be offered out in two different formats. Format one will be a one day intensive. So sat with me for a whole day and all of the other people that are joining us to go through this and come away with developing that transition plan for yourself at the end of it, or what I’m also going to do is 8Wise discovery over the course of a week, which will be lunchtime master classes that will take you through the core modules and so by the end of the week that you will be able to have your transition plan in place for yourself.

If you want to go even deeper into 8Wise and really start understanding the best steps that you can implement for yourself, so it would almost be like how I would work with someone one to one, you can come and work on the 8Wise accelerator and this is a much bigger course. It’s much longer. You spend a lot more time with me. There are 12 modules to complete. I usually run that over 12 weeks so again, you can use it alongside the journal and what we really look at is we do a module a week, we focus on each of these eight core elements plus some additional psychological support systems and we really implement each one week by week so we can start measuring the outcomes and really looking after ourselves that way. That’s the 8Wise accelerator and we’re taking on our next cohort in January. So, if you are wanting to look at making 2023 the year that you Live the 8Wise Way and have a better quality of life with a healthier, happier mind, then you can come onto the accelerator course from January. But if you’re wanting to get something in place and something shorter and sharper for those shorter-term milestones, then you can come along to the 8Wise discovery course from October.

If you want to know more about those, then please, please go and head to my social media pages. I am on Instagram as @8WiseKim and @8Wisetherapy. I am on Facebook as @8Wisetherapy and on Facebook you can also come and join the private 8Wise group, it’s called the 8Wise Wellness Cafe. In there I share all of my tools, my tips, my techniques, to help you with those steps and how to develop those milestones in order to be able to Live the 8WiseWay and if you join now as of September 5th, we are going to be running our 30 day 8Wise challenge, which will be a daily challenge that links into one or more of those eight wise elements so that over the 30 days you can start living a healthier, happier, better quality of life. You’re Living the 8Wise Way.

The other exciting news is that 8Wise Ways to a Healthier, Happier Mind, the book is actually being developed into an audio book as we speak, and we’ll be ready for you by the end of the year. So if you are somebody who does not like reading, or finds that words on a page don’t work for you or you might have issues reading in general, then the audio book is coming your way. It will be word for word, I’m reading it myself so you’ll have this lovely voice in your ear all the time. That’s what my clients say to me, it’s like they go home and they face all of these different life events and they have my voice in their head. And now they can literally have my voice in their head, through their headphones whilst listening to the audio book as well. So that’ll be available for you by the end of the year.

So I’m really trying to do everything I possibly can to get as much and as many different types of resources out to you so that you can find the best one for you, to help you Live the 8Wise Way, to have a healthier, happier mind, to have a better quality of life, to be able to manage your mental health so that you have much better psychological wellbeing moving forward.

So that’s the book, that’s the training courses, that’s the audiobook coming to you, you can join the Facebook page, come into the Facebook group and interact with lots of other people who are on the same journey as you. Then on top of that, I would really, really love for you to get in contact with regards to any questions that you might have, any questions that you would like answering and what I want to do moving forward is in some of the episodes that I’ve got coming up, I want to be able to answer your questions directly. So I’m going to put a link in the notes with regards to the episodes of where you can go in and leave me a little voice note, or you can send me a question directly with regards to questions you would like to have answered and what I will do is I will make sure those questions get answered in all of the episodes coming up, moving forward.

So that is the end of episode 12. You are now learning, you now know how to Live the 8Wise Way. So start doing it. That is the only message I can really give to you today. Don’t be that person who sits there and reads all of these self-help books but does nothing with it, don’t be that person who’s identified you need to go and listen to all of these podcasts to get the information and support and help so you know what to do with it and then don’t do it.

If you want change in your life, commit to the actions that needs to help with the change, that comes in the form of milestones and that comes in the form of actual steps. That’s how you transition. That’s how you Live the 8Wise Way. That’s how you have a healthier, happier mind, that’s how you start managing your mental health and that is how you have a better quality of life with better psychological wellbeing.

So, thanks for joining me today. As I said, please feel free to go and follow me on all of the different social medias. Get in touch. I love hearing from you. If I can answer your questions directly I will there, leave me feedback. I love knowing what you think of the podcast. Thank you very much if you’ve listened to all 12 episodes so far. If you haven’t, and this is your first one, welcome, what a good one to come in on. It’s almost like watching the end of the movie before you see the beginning. What I recommend now is you go back to episode one, listen to all of them, and then you’ll know why, and you’ll have a bit more detail on how you can use this episode to create your transition plan. If you’ve liked this episode, please like it, share it and if you can subscribe even better, because that way you will get a little notice of when a new episode is uploaded as well.

So if you can like it, if you can show it some love, if you can share it. The reason I ask people to share it is a big one. I genuinely did create this so that we could help as many people as possible. I would like to be able to help at least a million people within the next 12 months to Live the 8Wise Way so they can improve their quality of life. That is my dream. My dream is that people do not suffer, and they do not suffer alone. My dream is that we take control and that we can make our mental health work for us.

I need to get this message out to as many people as possible and you, my friends, are the people who can do that for me. I appreciate if you can like, I appreciate if you can share, I appreciate if you can subscribe, I appreciate if you talk about it and let your friends know about it. I just appreciate that you can reach out to people who might be struggling and go “you know, maybe this is the way for you, maybe this is the tool for you, maybe Kim’s got some stuff that can help you”.

So that’s it, the end of episode, 12. Hope you are looking forward to Living the 8Wise Way. I can’t wait to hear what your journey is like. Thank you for joining me. As I said, my name is Kim Rutherford, psychotherapist, creator of 8Wise, author of 8Wise Ways to a Healthier, Happier Mind, the 12-week journal, the 12-month planner and the wellbeing pocketbook.

That is over and out for today. I hope you are well, please take care of yourselves and reach out to me or to someone else if you are not feeling your best. Take care and I will speak to you all soon. Bye for now.

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