 The holiday season is upon us, and as usual, we throw all of our good habits out the window. It’s not just the diet that gets dropped, we fail to exercise, we drink more alcohol, and by the time the new year rolls around we need an overhaul. While you shouldn’t wait for the new year to commit to your wellbeing, it is a good time to hit the restart button. In the spirit of the season, we decided to share five ways you can renew your commitment to your wellbeing. We’re going back to basics.
1. Take a Moment Your mind and body need rest just as much as each other. We are so connected today that even when we rest our body, our mind keeps going. Whether you take a weekend off of technology or you disconnect for a few hours, there are a few other ways you can commit to your wellbeing. Meditation is a great way to reduce your blood pressure, relieve stress, and improve your focus. Your wellbeing will thank you. 2. Forgive You cannot underestimate how powerful forgiveness is. The holiday season can bring up a lot of frustrations and feelings as we sit down to sup with family members, we don’t see eye to eye with. As though the stress of shopping and cooking wasn’t enough, there’s the politics of avoiding politics at the dinner table. Let go of that grudge and when necessary, ask for forgiveness! 3. Community Humans are social beings. We rely on a strong social network to get us through the most difficult times. It makes us less vulnerable to sickness, stress and improves resilience. Loneliness comes with a wide range of health problems so, there is a real danger when you cut yourself off from friends and family. Of course, you need to surround yourself with the right people. Don’t hang out with any old people – choose positive people. It doesn’t matter how busy you are at work, how much running around you do for the family, make time for friends. You need to socialize, it’s crucial to your wellbeing. 4. Give Back Giving truly is good for the soul. So, make sure you find a way to contribute to your community. It may be with your money, but it could be with your time. Whichever you have more of, but preferably the latter. One of the greatest benefits of giving yourself to others is the stress relief that it brings. Of course, it also boosts your self-esteem and makes you happier. There’s a lot of reasons helping does a body good. Why not check out your local community center to find out where you can be of help. It may be helping feed the homeless community, passing out goody bags to people who sleep rough or coaching a kid’s team. 5. Consider the End This isn’t to suggest you should focus on death. What it means is that you should be mindful that life is short. When you consider that, does that change how you look after yourself? It should. The most common causes of death are tied to our lifestyle. So, by committing yourself to your wellbeing should help you reduce your risk factors for these lifestyle diseases. While you’re at it – throw yourself into life because there’s no guarantee of tomorrow. So, love, laugh and truly live your life. You can do that while still looking after your health and wellbeing. There are so many different aspects of life and choices that you make that contribute to your wellbeing. You don’t have to wait for the new year to renew your commitment, but it’s a great place to start.
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 Do you ever wonder how people who are at the top of their field are able to maintain their high level of achievement? One of the keys to their success is that they are not afraid to reinvent themselves.
Reinvention can take many forms. It can be the refinement of habits or characteristics that should remain in your life but need fine-tuning. Reinvention can also take the form of letting go. Specifically, letting go of bad habits that hinder your success. John Maxwell, an American writer in the field of Leadership, says, “I can predict the long-term outcomes of your success if you show me your daily habits.” Habits matter, and bad habits can cause lack of success and even failure. This is particularly true when it comes to your health. Letting go of bad habits must be a top priority if you want to reinvent yourself. But it’s not as easy as it sounds. It isn’t as simple as “just letting go of a bad habit.” When you let go of a bad habit, you need to replace it with a good habit. So today is the day. No more excuses. No more tomorrow. Below are three bad habits you need to finally let go of if you want to be healthy. Stop Slouching You have probably heard this admonition countless times throughout your life: Sit up straight and stop slouching! Well, as unpleasant at this feedback usually is, it’s right. Poor posture is nothing but a bad habit that has developed over time. Slouching (which is typically defined as a forward head posture and rounded shoulders) causes poor joint alignment, especially in the neck and back. According to the American Physical Therapy Association, poor posture of the spine can contribute to muscle tightness, loss of range of motion, and even pain. It’s very difficult to just “stop slouching.” You can reinvent yourself, however, by replacing the bad habit of slouching with the good habit of setting postural reminders for yourself. For example, if you are a desk worker, you can place a small mirror at the top of your computer screen. When you are in the correct posture, you should see the top of your head in the mirror. Seeing this continuous visual cue as you work will remind you to correct your posture. You can also start the habit of checking your posture each time you send an email or start up your car. These habits ensure that you continually assess and correct your posture, thus breaking you of bad postural habits. Stop Drinking Sugary Drinks Soft drinks and energy drinks are loaded with high amounts of sugar. Such drinks can have between 15-60 grams (or more!) of sugar per serving. The American Heart Association reports that men should limit their intake to 36 grams of sugar per day while women should limit their intake to 25 grams of sugar per day. You can easily consume the entire amount of your day’s allotted sugar with one soft or energy drink. This bad habit can create big problems. The American Diabetic Association states that sugary drinks have been linked to type 2 diabetes. This disease, the ADA states, causes more deaths per year than breast cancer and AIDS combined. That is a serious consequence to a bad habit! Reinvent yourself by kicking your sugary drink habit. Replace it with a water drinking habit. Here are a couple of simple tricks to assist you in breaking this habit. Set several reminders on your phone or computer at various points in the day to alert you to drink a glass of water. A non-technological way to start this new habit is to keep 6-8 coins in your right pocket and to move a coin to your left pocket every time you drink a glass of water. Whenever you reach into your pocket, you will notice the coins. This will cue you to drink another glass of water. Stop Going to Bed Late Th bad habit of going to bed late can be the result of many other bad habits. For instance, it can result from the habit of lying in bed while scrolling through social media—which can make it more difficulty to fall asleep. Or it can result from the habit of falling asleep on a couch or in a recliner, which can make it more difficult to initiate sleep in bed. Many other habits can contribute to the bad habit of going to bed late. This, in turn, can lead to sleep deprivation. The National Institute of Health states that sleep deprivation can increase the risk of high blood pressure, heart disease, obesity, and diabetes. All of a sudden, we can see how this little habit can have big consequences. Reinvent yourself by discontinuing your bad habit of going to bed late. Replace late nights with a routine that leads to a full night of sleep. Here are some helpful nightly routines that can help to break the bad habit of going to bed late:
Letting go of bad habits is a challenging and yet simple way to reinvent yourself. It’s the old adage of “addition by subtraction.” Or better yet, its “addition by subtraction…with a new addition.”  Talk therapy, including Cognitive Behavioral Therapy (CBT) and psychodynamic therapy, offers a more satisfying life by helping people with emotional growth. During therapy sessions, a person is free to discuss their experiences and feelings with a trained therapist, who, without judgment, supplies respected opinions and options about how the person can make helpful changes. Why would someone commit to examining and discussing their life this way? By resolving psychological issues with guidance and support, a person can improve their quality of life and alleviate physical, mental, and emotional suffering. According to researchers, there are six excellent benefits available through talk therapy:
Improved Physical Health and Management of Chronic Conditions Emotional issues often result in physical symptoms. Resolving emotional issues with talk therapy can help alleviate physical symptoms of stress like:
According to the United Kingdom’s National Health Service, talk therapy can also help people manage chronic medical conditions for a better quality of life. Because these conditions affect a person’s emotional, mental, and physical health, talk therapy can offer ways to improve a person’s quality of life. Talk therapy is recommended for:
Measurable Changes in the Brain Forbes Magazine reported on studies that map brain activity showing measurable changes with talk therapy. Scientists understand that some emotional issues are the result of imbalances in the brain. Drug therapy is often used to restore the brain’s chemical balance. When the balance is corrected, symptoms from physiological and physical problems are lessened or resolved. Studies show that talk therapy alters brain activity in these areas:
These brain areas affect learning, memory, and emotions associated with the anxiety and depression that can be caused by stress. Talk therapy offers the benefit of helping to manage and reduce psychological stress and affects brain activity in these areas. Find Answer Have you ever confided in a friend or family member but doubted the wisdom of the advice they gave you? Do you feel dependent on others when looking for solutions to life’s challenges? Although ideas and support from others can be helpful, your decisions should be based on what you need and the answers that will be best for you. Because talk therapy is non-judgmental and offers respected opinions and advice, therapists help you discover the answers you need in your own way. By examining your life and emotions, therapists guide you to a better understanding of what works best for you and how to stop doing things that don’t help you. Talk therapy teaches you to use other peoples’ advice as part of, but not all of it, finding your answers. Reduced Psychological Problems and Behaviors As talk therapy helps reduce your psychological problems, it also helps change negative behaviors you may engage in because of these issues. According to Healthline, an online clearinghouse for medical information, talk therapy can help change negative behaviors associated with:
Long-Term Effects Because talk therapy helps people learn effective ways to cope with stress, one of the benefits is the long-term effect these changes can have on their lives. The stress management and coping skills a person learns can be used in multiple situations and with various problems. When a person faces a new challenge in life, they can draw on their coping skills to overcome new obstacles without added emotional, mental, or physical stress. Create Success According to the National Institute for Mental Health, one in six adults in the United States will suffer from a mental health issue during their lives. Mental health issues can arise from any life disruption, including loss, unexpected change, and other traumas. Successful people understand the need to resolve psychological problems to improve their lives and achieve their goals. Many people turn to talk therapy for this benefit. Click on the link below and get started today! Related Blog Posts
 Why does mental health matter? It influences your feelings, thoughts, and behavior daily. It affects your ability to overcome challenges, recover from hardships or setbacks, cope with stress, and build relationships. Having good mental health is more than simply the absence of a mental health illness or issue. When you are emotionally and mentally well, it is far more profound than simply being free of anxiety, depression, or any other psychological issue. Instead of discussing mental health in terms of the absence of mental illness, we have to discuss the present's positive characteristics instead. The Truth of Mental Health If you are mentally healthy, you will feel content, you will laugh, have fun, feel a zest for life, cope with stress, bounce back after hardship, have a sense of purpose, be flexible, find the balance between work and play, and you will be able to build strong relationships. Moreover, you will have a measure of self-confidence and self-esteem. Having positive mental health does not mean you won't experience difficulty. Life comes with disappointment, regardless of who you are. We all experience change and loss that can lead to stress, sadness, and anxiety. Just as a healthy person bounces back from a cold, a mentally healthy person will bounce back from stress and adversity. That's resilience. There are coping tools to deal with difficult situations, and mentally healthy people can remain focused during the good and the bad. Check Yourself So, why does it matter if you check in with yourself regularly? Regular check-ins allow you the opportunity to take notice of minor changes within you that may result in more significant issues down the line. When you are mentally healthy during good times, you will be able to stand up stronger when faced with bad circumstances. Throughout a lifetime, most of us will experience hiccups in both our physical and mental well-being. Often, these are at their worst when we fail to check in to hear the messages our body is sending. Your body is telling you that something is amiss. Instead of listening, you seek relief through emotional eating, drinking to excess, abusing substances, or indulging in any manner of self-destructive behaviors. You bottle it up and hope no one else notices. Or you give up and give in. Instead, it would be best if you learned to read your red flags, recognize your triggers, and know how to manage the inevitable negativity that will come your way. You might feel great right now, even in the face of adversity, but the reality is the stronger you are now, the easier handling adversity will become. For some reason, we have become convinced that acknowledging emotional or mental health issues is a sign of weakness. The reality of the matter is that it's a sign of strength to recognize that things aren't reasonable, and by doing so, you take the first step in overcoming the issue. In addition to checking in with yourself often, you should aim to eat well, exercise often, have a consistent sleep pattern, and maintain strong social connections. All of this will feed into positive mental health and make it easier to protect it. Moreover, maintaining solid social connections provides you with additional eyes who will notice you aren't quite yourself. Be open and honest with your friends and family about mental health, whether yours is strong or not. They will also benefit from open lines of communication as you never know whether they are struggling with their mental health, too. By regularly checking in with yourself and by maintaining strong ties with others, you improve your mental health and encourage others to check in with themselves, too. Watch this Video COVID and PTSD Mental health is an important part of life – it affects how you feel about yourself, how well you do at work or school, and even how much fun you have in your free time. It’s also something that many people struggle with on their own without getting any help or support. That’s why I'm here, because we believe everyone deserves access to mental health resources they need for themselves and their family members. I am here for anyone who needs help! Click the box below if you're interested in learning more about how I can help you achieve your mental wellness goals! Book features this week:
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 Do not touch your face! Wash your hands if you do! Wash your hands if you don't! Don't forget to use hand sanitizer as often as possible! By this point, your nerves are frayed, and your hands chapped from all the handwashing and sanitizing. It has been a lot. Of course, that's nothing compared to those who have fallen ill, passed away, or 'recovered' with lasting effects. The two are related; we are confident we can prevent the last thing from occurring by doing the first things. It's undoubtedly an excellent way to mitigate the risk. The kids are at home, with many schools yet to return. A lot of people are working from home or laid off. We aren't meeting our friends and family in person. For a time, we wiped out the grocery shelves, and people were spending an hour in line in hopes of fulfilling their list. Life has changed in a series of big and small ways due to COVID-19. The only highlight of this is that everyone else is going through it, too. We are all going through this same tumultuous event, and we're all in it together. At least, we should be. There is nothing funny about a pandemic, but it's essential to stay grounded. As difficult as it seems, it's necessary to accept reality and not catastrophize about what hasn't yet happened. We all cope differently with horrible situations, and we all struggle with our locus of control. The Acceptance of Reality There are things you can do to wield control in this situation. Focus on those things to reduce your risk. Firstly, it's essential that you sleep well, eat well, and move often. Those are the basics of life that stand true in standard times and during a pandemic. It's also essential that you pay attention to social distancing. If you're allowed to have contact with others, then do so, but do it safely. That means wearing a mask, handwashing, and sanitizing often. A skosh of anxiety can be productive if it's causing you to take proper precautions to prevent the spread of the virus. If we didn't have a level of reasonable worry, then no one would take the appropriate measures to protect themselves and others. There is unproductive anxiety, too. Where you allow it to spin out of control by imagining what would happen if you caught it, or your child caught it, or someone you know caught it. It's happened to other people, so it's not ridiculous to imagine that someone close to you could see a highly contagious disease. You can counteract thoughts like that by focusing on the present. Remind yourself you are safe at home as you cook dinner, snuggle with your partner, play with your kids, or complete your workday. You can think about it all day, but it won't change anything, and it won't make you feel better. Staying Sane What began as a tragic story on the news has become a genuine threat to our world? In all likelihood, you know someone who COVID-19. If not, you have touched. By staying grounded, you are not minimizing the pandemic or sticking your head in the sand. You are simply taking the necessary steps to protect your mental health and stay sane. Think of all the efforts you have been taking to protect your physical health. Now think about what steps you have taken to protect your emotional and mental health? With that in mind, what are you going to do to ensure you stay grounded by accepting the reality of the pandemic while avoiding worrying about things that have not happened? Watch this Video 5 Reasons Why You Need to Stay Socially Connected While Being Physically Distant Because of COVID-19 If you are finding it difficult to accept everything amidst COVID, reach out for help! Let me help you get back on track and find peace again. We will work together to create goals for your future, identify what's important to you now, and come up with solutions for how to make those things happen. I am here for you every step of the way so that no matter what happens next, you'll be ready! Click the box below and let's get started... Book features this week:
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 Most of us have that one person we can always count on. You call them up when you’re nervous about a job interview, frustrated with a family member, or even grieving the loss of a loved one. They always seem to know the right thing to say to make you feel a little better about the situation, a little more confident in yourself, and a little less lost in your sadness. But now we’re facing a global crisis unlike any we’ve ever seen before. When anxiety spikes, many respond by pulling away from friends and family. But now, more than ever, we need to keep the people we love close. Why? You ask… Why Do We Need Human Support and Connection? Our friends, whether they are connected with us through work, family, or hobbies, they bring a huge impact on our lives. How does the relationship with your friends benefit you? A good friend… • Lessens your stress . • Makes you happier. • Makes you feel more confident. • Gives you a sense of belonging. • Helps you deal with the challenges you face. • Helps you quit or avoid unhealthy habits. • Reduces your risk of major health problems. Good friends are good medicine! Not only do they improve your mental health, they also improve your physical health. With the anxiety about the pandemic, we need all the help we can get to stay happy and healthy. Where can we find good friends? You probably have more connections to potential friends than you think you do. At work, at play, when volunteering, or at community events, you can find people who can be good friends. There is a potential danger, though. While making friendships and building relationships with others are positive ways to enrich your character, doing so with toxic people can rob you of joy and, most probably, including good health. A great friend… • Likes you for who you are. • Is genuinely interested in your thoughts and feelings. • Feels comfortable opening up to. • Is supportive, respectful, and trustworthy. • Makes you feel safe, happy, and comfortable when you spend time with them. With a network of friends that meet these standards, you can face almost any challenge, including a global pandemic. How To Maintain Friendships While "Physically" Distancing? Although physically distancing may seem like the enemy to making and maintaining solid friendships, there are ways to work around this challenge. Regular communication, time and again, is vital in any relationship. Here are some creative ways to keep in touch while staying safe and healthy. • Video chats; • Phone calls; • Writing a letter or card; • Sending a thoughtful gift in the mail. • Playing online games with them. Many have been using video calling apps to take a coffee break together, cook together, and even take a gym class together. Modern technology has allowed us to do all this and more with our friends while maintaining a safe distance. Don’t let social distancing be the reason you miss out on all the benefits of having good friends. With just a little effort, you can keep your friendships strong, and even make some new ones. How I Can Be a Good Friend to Others? To make great friendships, we need to know how to be a good friend ourselves. Here are a few things we can do to be the kind of person that attracts good friends.
When you’re anxiety is overwhelming, a good friend can be like a shelter in a storm. The storm of challenges that you’re facing might not go away, but a good friend for sure will make it bearable. Their support will lessen the frustrations and anxiety your are feeling right now and encourage you to deal with this difficult worldwide scare in a healthy way. Now is the time to lean on your good friends and let them lean back on you, too. Watch this Video 5 Reasons Why You Need to Stay Socially Connected While Being Physically Distant Because of COVID-19 Do you feel like anxiety is getting the best of you? We know how it feels to be overwhelmed by life. That’s why I offer a safe space for people who need someone to talk to, someone who will listen and help them find their way again. My goal is to help my clients find peace in their lives through counseling and coaching sessions that are tailored to each individual's needs. You deserve more than just an average life coach - you deserve someone who will walk with you on your journey to emotional wellness! Allow me to be there for you when things get tough and let us show you what true happiness looks like. Click the free consultation box below! Book features this week:
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 Isn't it incredible to think that just a few months ago, we'd never heard the term COVID-19? While coronaviruses have long existed, this coronavirus did not. That didn't stop it from transforming our entire world, though. Life has now changed beyond recognition, professionally and personally. Some people have been on lockdown all on their own, unable to see their loved ones at all. While others have been working from home surrounded by their family, regardless of your lockdown state of play, you have likely gone to extra effort to connect with the people you can't see. You may have stocked up on dry goods, hoping to ride it out without leaving the house. Perhaps you felt comfortable taking regular walks while masked. We have all had our paths to walk during COVID-19. Some people will have had a more challenging time. 1. Your Red Flags As well as knowing the red flags of cognitive and emotional overwhelm, you should get to know your red flags. Think about past stress you have experienced, whether it's been work or relationship-related. What type of event or situation triggers a feeling of overwhelm, and how can you manage that more efficiently? By getting to know yourself better, you will better understand your red flags and handle the load. 2. Know Your Brain You know how you react when you're in love. You know how your brain responds to stress. You recognize how your brain acts when you're anxious, fearful, excited, etc. Understanding your brain can help you manage your cognitive and emotional load. Your brain on stress will cloud your judgment. The positive chemicals that come with falling in love are as powerful as the stress chemicals that come with emphasis. You should know yourself well enough to recognize when even the slightest stress creeps in. Know the physical symptoms you experience when stressed outdo your palms grow sweaty, is there an eye twitch, do you itch, do you get a headache, are you experiencing acne breakouts, or are your bowels off-kilter? We all have our signs of stress, but knowing what they are will help you cope. 3. Abundance > Scarcity What type of mindset do you have? Do you believe there is enough for everyone or that you have to grab what you can to protect yourself? If you're the former, you likely bought what you need to stock up for COVID-19 lockdown. If you are the latter, you probably have enough toilet paper and bottled water to carry you midway through 2021. It might not sound like much, but with a scarcity mindset comes the idea that things are okay. Nothing will get better. That's not going to help you cope with a heavy emotional and cognitive load. 4. Listen to Your Body One of the most effective ways to manage distress is to identify the physical and emotional symptoms, as well as the thoughts you tend to experience before spiraling into overwhelm. If you are confused by whether you're coping with your load, then you have to listen to your body because it holds the clues to your truth. A body scan or check is a great daily tool to check in with yourself and get ahead of any red flags. It's easy. Simply sit quietly for a few moments, practice deep breathing, center yourself, and scan each area of your body. You can also ask specific questions about what you're dealing with to determine whether your body responds. Do you feel fearful? Are you tense or tight? Are you feeling struggling emotionally? You’re not alone. We all have our paths to walk during COVID-19, and some people will have had a more challenging time than others. If you are looking for someone to help you navigate the emotional toll of COVID, I can provide the support that you need! Let me be there for you when life gets tough so that together we can find new and more peaceful and enjoyable ways of living in this challenging world. Reach out today! Watch this Video Related Blog Posts
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